Wannan Ƙarfafa Ƙwararrun Ƙwararrun Ƙwararrun Ballet Zai Baku Sabon Girmama Ga Masu Rawa

Wadatacce

• 10-minti Ballet Core Workout
• 1. Cin Gindi
• 2. Side Lunge tare da Twist
• 3. Mataki-Up Lunge tare da karkatarwa
• 4. Madadin Curtsy Lunge tare da Kai
• 5. Crunch Riƙe
• 6. Flutter Kicks Into To taba
• Bita don

Maiyuwa ba shine abu na farko da ya ratsa zuciyar ku ba lokacin da kuke kallo Swan Lake, amma bale yana buƙatar babban ƙarfi da kwanciyar hankali. Waɗancan juyi da tsalle-tsalle masu kyau suna buƙatar ƙasa da tushe mai ƙarfi. (Mai Dangantaka: Kafafu da Butt Workout wani ƙwararren ɗan wasan Ballerina yayi rantsuwa da)

Ko da kuwa kuna da sha'awar zama ɗan rawa, zaku iya horar da ainihin ku kamar ɗaya. Jason Wimberly, mashahurin mai ba da horo, mahaliccin WIMBERLEAN, kuma tauraron sabon jerin Yin Aiki Shine Ja (Wajibi ne-allon kallo, TBH) ya ƙirƙiri wannan babban motsa jiki na ballet na mintuna 10.

Tarihin Wimberly a matsayin ƙwararren ɗan rawa mai rawa yana sanar da tsarin dacewarsa a yau. "Yana da wuya a yi tunanin motsi kuma ba a ambaci abin da na koya a matsayina na ɗan rawa," in ji shi. "Ballet ita ce tushen ƙarfina, kuma da gaske ɗaya daga cikin dalilan da suka sa na yi aiki na tsawon shekaru biyu a cikin ƙoshin lafiya. Babu wani abin da zai kwatanta ƙarfin ƙarfin ɗan rawa, kuma ko da ba ku da ƙira, kayan kwalliya. sune manyan tubalin gini don duk dacewa. " (Mai Alaƙa: Babban Aikin Ab Abun da Ba Za ku Iya Yi Ba)

Tare da wannan aikin motsa jiki, zaku haɓaka wasu ƙwarewar da ƙwararrun mawaƙa suka ƙware. "Bayan ƙonawa a cikin zuciyar ku, wannan motsa jiki na musamman game da daidaituwa da kwanciyar hankali ne, wanda ke da mahimmanci don ingantaccen aiki da rigakafin rauni duka a ciki da wajen motsa jiki," in ji Wimberly. Yi la'akari da gargaɗin kanku: Za ku iya jin damuwa kaɗan yayin ƙoƙarin wasu ayyukan da ya jefa a ciki.

Wasu shawarwari na rabuwa daga Wimberly: "Ku ji daɗi! Yi nishaɗi. Ƙara ƙarin makamai, saka riguna masu ruwan hoda, ba da oda a kan layi, ko aron ɗaya daga cikin mine. Fitness ya kamata ya zama abin farin ciki fiye da komai, kuma idan rayuwa ta prima ballerina fantasy yayin toning. zuciyar ku tana jin daɗi a gare ku… da kyau to, bari muyi gumi! ”

10-minti Ballet Core Workout

Yadda yake aiki: Yi kowane motsa jiki don adadin da aka nuna na reps.

Za ku buƙaci: Babu kayan aiki. (Kawai tabarma idan kuna kan bene mai wahala.)

1. Cin Gindi

A. Tsaya tare da ƙafafu tare, hannaye a jere a gaban ƙirji, gwiwar hannu suna nuni, da hannaye a layi ɗaya zuwa ƙasa.

B. Bigauki babban mataki zuwa gefe tare da ƙafar dama, nutse kwatangwalo zuwa ƙasa zuwa cikin lunge.

C. Tura ƙafar dama don komawa don farawa.

Yi maimaita 4 a gefe guda.

2. Side Lunge tare da Twist

A. Tsaya tare da ƙafafu tare, hannaye a jere a gaban ƙirji, gwiwar hannu suna nuni, da hannaye a layi ɗaya zuwa ƙasa.

B. Ɗauki babban mataki zuwa gefe tare da ƙafar dama, nutsewa kwatangwalo baya zuwa ƙasa a cikin huhu.

C. Tura ƙafar dama don daidaitawa a ƙafar hagu. Fitar da gwiwa ta dama zuwa kirji yayin karkatar da gangar jikin zuwa dama.

Yi 10 reps. Maimaita motsi 1 da 2 akan kishiyar gefe.

Ƙasa ƙasa: Taɓa ƙafar huhu a ƙasa kusa da ƙafar tsaye maimakon daidaitawa akan kafa ɗaya.

3. Mataki-Up Lunge tare da karkatarwa

A. Fara fara durkusawa akan gwiwa na dama, ƙafar hagu a ƙasa, tare da ɗora hannu a gaban jiki kamar ana riƙe da babban ƙwallon rairayin bakin teku a gaban kirji.

B. Tura ƙafar dama don daidaitawa a ƙafar hagu, lanƙwasa gwiwa ta dama har zuwa tsayin hip, ƙafar dama tana hutawa tare da ƙafar hagu ta ciki.Yayin tsaye, ɗaga makamai sama, riƙe siffar zagaye.

C. Dakata, sannan komawa baya da ƙafar dama, durƙusawa gwiwoyi don komawa gwiwa da rungumar hannu a gaban ƙirji.

D. Karkatar da ganga zuwa hagu, kwangilar kwangilar, sannan ba da baya don komawa don farawa.

Yi 10 reps. Canja bangarorin; maimaita.

Ƙasa ƙasa: Taɓa ƙafa a ƙasa maimakon daidaitawa akan kafa ɗaya.

4. Madadin Curtsy Lunge tare da Kai

A. Tsaya tare da ƙafafu tare. Mataki ƙafar dama ta haye da bayan ƙafar hagu, durƙusa gwiwoyi don ƙasa cikin huhu. Yayin ragewa cikin huhu, ɗaga hannaye zuwa matsayi mai zagaye.

B. Tsayawa tsawon a cikin kashin baya, jingina zuwa hagu da baya.

C. Kashe ƙafar dama don kawo ƙafar dama don saduwa da ƙafar hagu, tsayawa da rage makamai don komawa don farawa.

Canja bangarorin; maimaita. Yi jimlar maimaitawa 10, ɓangarori daban -daban.

5. Crunch Riƙe

A. Kwanta a ƙasa tare da ƙashin ƙugu mai tsaka tsaki, gwiwoyi sun durƙusa tare da ƙafafu suna hutawa a ƙasa, makamai suna zagaye a gaban kirji. Crunch don ɗaga kai da kafadu daga ƙasa.

B. Tsayar da kai da kafadu daga ƙasa, kai hannaye sama da wannan siffa mai zagaye, sannan a dawo gaban kirji.

Yi 8 reps.

6. Flutter Kicks Into To taba

A. Kwance fuska a ƙasa tare da shimfida kafafu, fitar da makamai a cikin "T."

B. Sannu a hankali ɗaga ƙafafu zuwa ƙidaya huɗu yayin ƙetare da ƙafar ƙafa. Tsaya lokacin da ƙafafu suke daidai da ƙasa.

C. Mika hannu zuwa ƙafafu. Exhale da kwangilar abs kamar yadda zai durƙusa daga kugu da ƙasa sau huɗu.

D. Rage hannaye zuwa gefe kuma a hankali runtse ƙafafu zuwa ƙidaya huɗu yayin hayewa da tsallake ƙafafu don komawa farawa.

Yi 5 reps.

Ƙasa ƙasa: Ci gaba da gwiwoyi.

Bita don