Koetliso ena e bululetsoeng ea Ballet e tla u fa tlhompho e ncha bakeng sa bashebelli

Litaba

• Metsotso e 10 ea Ballet Core Workout
• 1. Lehlakoreng la Lunge
• 2. Side Lunge with Twist
• 3. Phahamisa Lunge ka Twist
• 4. Ho fapanyetsana Curtsy Lunge le Reach
• 5. Crunch Tšoara
• 6. Flutter e Kicks into Toe Touch
• Tlhahlobo bakeng sa

E kanna ea se be ntho ea pele e fetang likelellong tsa hau ha u shebelletse Letša la Swan, empa ballet e hloka matla a mangata a mantlha le botsitso. Ho phethoha hoo le ho tlōla-tlōla hoo ho hloka motheo o tiileng o tiileng. (E amanang: Legs le Butt Workout e Professional Ballerina e hlapanya ka)

Ho sa tsotelehe hore na o na le tjantjello ea ho ba motantsi, o ka koetlisa mokokotlo oa hau joalo ka o le mong. Jason Wimberly, mokoetlisi ea tummeng, moetsi oa WIMBERLEAN, le naleli ea letoto la lihlooho tse ncha Ho Sebetsa ke Khoebo (a tlameha ho shebella, TBH) e thehile boikoetliso ba mantlha bo bululetsoeng ba ballet ba metsotso e 10.

Nalane ea Wimberly e le sebapali sa ballet se hloahloa se tsebisa mokhoa oa hae oa ho ikoetlisa kajeno. O re: "Ho ke ke ha khoneha ho nahana ka ho sisinyeha le ho se bue ka seo ke ithutileng sona ha ke le motjeko e monyane. "Ballet ke motheo oa matla a ka, 'me ruri ke le leng la mabaka ao ke bileng le mosebetsi oa nako e telele oa ho phela hantle' meleng. Ha ho letho le bapisoang le matla a motantsi oa ballet, mme leha o sena morethetho, metheo ea ballet ke litšiea tse ntle bakeng sa boikoetliso bohle. " (E amanang: Boikoetliso bo matla ba Ab o tla bo etsa khafetsa)

Ka boikoetliso bona, o tla ntlafatsa tsebo tse ling tse 'maloa tseo ballerinas le tsona li ithutileng tsona. Wimberly o re: "Ntle le ho chesa ha mantlha oa hau, boikoetliso bona bo mabapi le botsitso le botsitso, bo bohlokoa molemong oa ts'ebetso e ntle le thibelo ea likotsi kahare le kantle ho jimi." Ak'u inahane u lemositsoe: U ka 'na ua ikutloa u thekesela ha u ntse u leka ho ikoetlisa. (Related: The Ultimate Full-Body At-Home Barre Workout)

Keletso e 'ngoe ea karohano e tsoang ho Wimberly: "E natefele! Ithabise. Eketsa matsoho a mang, kenya lithaelese tse pinki, odara tutu inthaneteng, kapa u alime e' ngoe ea ka. Boikoetliso bo lokela ho ba monate ho feta tsohle, 'me haeba o phela ka litoro tsa hau tsa prima ballerina ha o ntse o lla. mokokotlo oa hau o utloahala o le monate ho uena… hantle he, ha re fufulelwe! "

Metsotso e 10 ea Ballet Core Workout

Kamoo e sebetsang kateng: Etsa boikoetliso bo bong le bo bong bakeng sa palo e bontšitsoeng ea reps.

O tla hloka: Ha ho lisebelisoa. (Feela moseme haeba u le mokatong o thata.)

1. Lehlakoreng la Lunge

A. Ema ka maoto hammoho, matsoho a pakiloe ka ho lekana ka pele ho sefuba, likhahla li supa, 'me matsoho a pele a lekana le fatše.

B. Nka mohato o moholo ho ea ka lehlakore ka leoto le letona, letheka le tebang morao ho theohela ka har'a mokoloko.

C. Sutumetsa leoto le letona ho khutlela ho qala.

Etsa makhetlo a mane ka lehlakoreng le le leng.

2. Side Lunge with Twist

A. Ema ka maoto a kopane, matsoho a koalehile a tšekaletse ka pel'a sefuba, litsoe li supile, 'me liphatla li bapile fatše.

B. Nka mohato o moholo ho ea ka lehlakore ka leoto le letona, letheka le tebang morao ho theohela ka har'a mokoloko.

C. Sututsa leoto le letona ho leka-lekanya leoto le letšehali. Tsamaea ka mangole ho ea sefubeng ha u ntse u sotha torso ka ho le letona.

Etsa reps tse 10. Pheta e tsamaisa 1 le 2 ka lehlakoreng le leng.

Fokotsa tlase: Tlanya leoto la matšoafo fatše ka thoko ho leoto le emeng ho fapana le ho lekanya ka leoto le le leng.

3. Phahamisa Lunge ka Twist

A. Qala halofo ea ho khumama ka lengole le letona, leoto le letšehali le bataletse fatše, le matsoho a pota-potiloe ka pel'a 'mele joalokaha eka o tšoere bolo e khōlō ea lebōpo ka pel'a sefuba.

B. Tlosa leoto le letona ho leka-lekanya leoto le letšehali, u khumama lengole le letona ho ea fihla bophahamong ba letheka, leoto le letona le lutse ka leoto le ka hare le letšehali.Ha u ntse u eme, phahamisa matsoho holimo, u boloke sebopeho se chitja.

C. Khefutsa, ebe u khutlela morao ka leoto le letona, u khumama ka mangole ho khutlela ho khumama le ho theola matsoho ka pela sefuba.

D. Sotha torso ka lehlakoreng le letšehali, konteraka ea konteraka, ebe untwist ho khutlela ho qala.

Etsa reps tse 10. Fetola mahlakore; pheta.

Fokotsa tlase: Tlanya maoto fatše ho fapana le ho lekanya ka leoto le le leng.

4. Ho fapanyetsana Curtsy Lunge le Reach

A. Ema ka maoto hammoho. Tlosa leoto le letona ho ea ka morao le ka morao leoto le letšehali, u khumama mangole ho theohela ka har'a mokoloko. Ha o ntse o theohela tlaase, phahamisa matsoho ho ea holimo.

B. Ho boloka bolelele mokokotlong, sekamela ho le letšehali le ho khutlela holimo.

C. Sutumetsa leoto le letona ho tlisa leoto le letona ho kopana le leoto le letšehali, ho ema le ho theola matsoho ho khutlela ho qala.

Fetola mahlakore; pheta. Etsa li-reps tse 10 kaofela, mahlakoreng a fapanyetsana.

5. Crunch Tšoara

A. Robala fatše ka noka e sa jeleng paate, mangole a khumame maoto a phomotse fatše, matsoho a chitja ka pel'a sefuba. Crunch ho phahamisa hlooho le mahetla fatše.

B. Ho boloka hlooho le mahetla a phahamisitsoe fatše, fihlella matsoho holimo ka sebopeho sena se chitja, ebe o khutlela ka pel'a sefuba.

Etsa 8 reps.

6. Flutter e Kicks into Toe Touch

A. Robala o shebile fatše o otlolohile maoto, matsoho a le "T."

B. Phahamisa maoto butle ho ea ho a mane ha u ntse u tšela le ho theola maoto. Emisa ha maoto a shebile fatše.

C. Eketsa matsoho maotong. Exhale le konteraka ea ho thibela ho phahama ho tloha thekeng le ho theoha makhetlo a mane.

D. Matsoho a ka tlase mahlakoreng le maoto a tlase butle butle ho fihla ho a mane ha o ntse o tšela le ho sesa maoto ho khutlela ho qala.

Etsa makhetlo a mahlano.

Fokotseha: Boloka mangole a kobehile.

Tlhahlobo bakeng sa