Lokhu Kusebenza Kwe-Ballet-Inspired Core kuzokunikeza Inhlonipho Entsha Yabadansi

-Delile

• I-10-Minute ye-Ballet Core Workout
• 1. Side Lunge
• 2. Side Lunge nge Twist
• 3. I-Step-Up Lunge nge-Twist
• 4.I-Curtsy Lunge eshintshanayo ne-Reach
• 5. Crunch Bamba
• 6. I-Flutter ikhahlela ku-Toe Touch
• Buyekeza kwe-

Kungase kungabi yinto yokuqala efika engqondweni yakho uma ubuka I-Swan Lake, kodwa i-ballet idinga amandla amaningi ayisisekelo nokuzinza. Lokho kuphenduka okuhle nokugxuma kudinga okungaphansi kwesisekelo esiqinile sedwala. (Okuhlobene: Imilenze ne-Butt Workout i-Professional Ballerina Ifunga Ngayo)

Noma ngabe unayo intshisekelo yokuba ngumdansi, ungaqeqesha umgogodla wakho njengalowo. UJason Wimberly, umqeqeshi wosaziwayo, umdali weWIMBERLEAN, nenkanyezi yochungechunge olusha Ukusebenza Ngaphandle Kokudonsa (i-must-watch, i-TBH) idale lo mzuzu wokuzivocavoca we-ballet okhuthazwe ngemizuzu eyi-10.

Umlando ka-Wimberly njengomdansi we-ballet ochwepheshe wazisa indlela yakhe yokufaneleka namuhla. "Akunakwenzeka ukucabanga ngokunyakaza ungabhekisisi engikufunde njengomdansi osemncane," esho. "I-Ballet iyisisekelo samandla ami, futhi ngempela ingesinye sezizathu engisize ngibe nomsebenzi wokuqina iminyaka eyishumi. Akukho okuqhathaniswa namandla omdansi we-ballet, futhi noma ungenaso isigqi, izisekelo ze-ballet. zingamabhulokhi amahle kuwo wonke ukuqina. " (Okuhlobene: Ukuzivocavoca Okukhulu kwe-Ab Uzokukwenza Ngokujwayelekile)

Ngalokhu kuzivocavoca umzimba, uzothuthukisa amanye amakhono ambalwa ama-ballerinas nawo awazi kahle. "Ngaphandle kokusha enkabeni yakho, lokhu kuvivinya umzimba kumayelana nokulinganisela nokuzinza, okubalulekile ekusebenzeni okungcono nokuvimbela ukulimala kokubili ngaphakathi nangaphandle kwejimu," kusho u-Wimberly. Zicabange uxwayisiwe: Ungazizwa udikibala kancane ngenkathi uzama ezinye izivivinyo aziphonsa. (Okuhlobene: I-Ultimate Full-Body At-Home Barre Workout)

Esinye iseluleko sokuvalelisa esivela kuWimberly: "Kujabulele! Zijabulise. Faka izingalo ezengeziwe, gqoka amathayithi abomvana, oda i-tutu online, noma uboleke omunye wami. Ukuqina kufanele kube mnandi ngaphezu kwakho konke, futhi uma uphila iphupho lakho le-prima ballerina ngenkathi uthwebula Umnyombo wakho uzwakala umnandi kuwe… ngakho-ke, ake sijuluke! "

I-10-Minute ye-Ballet Core Workout

Isebenza kanjani: Yenza umsebenzi ngamunye ngenani elibonisiwe lokuphindaphinda.

Uzodinga: Azikho izinto zokusebenza. (Umata nje uma usezingeni eliqinile.)

1. Side Lunge

A. Yima izinyawo zihlangene, izandla zinamathiselwe zivundlile phambi kwesifuba, izindololwane zibheke ngaphandle, nezingalo zihambisana naphansi.

B. Thatha igxathu elikhulu uphumele ohlangothini ngomlenze wesokudla, izinqe ezicwila emuva ukuze zehlele ephangeni.

C. Phusha unyawo lwangakwesokudla ukuze ubuyele ekuqaleni.

Yenza ama-reps angu-4 ohlangothini olufanayo.

2. Side Lunge nge Twist

A. Yima izinyawo zihlangene, izandla zinamathiselwe zivundlile phambi kwesifuba, izindololwane zibheke ngaphandle, nezingalo zihambisana naphansi.

B. Thatha igxathu elikhulu uye ohlangothini ngomlenze wangakwesokudla, okhalweni oluciphayo emuva ukuze wehlele emgodini.

C. Phusha unyawo lwesokudla ukuze ulinganise onyaweni lwesokunxele. Shayela idolo kwesokudla esifubeni ngenkathi uphendukisa i-torso kwesokudla.

Yenza izikhathi ezingu-10. Phinda uhamba 1 no 2 ngakolunye uhlangothi.

Yehlisa izinga: Thinta unyawo olunamaphaphu phansi eduze konyawo olumile esikhundleni sokuma emlenzeni owodwa.

3. I-Step-Up Lunge nge-Twist

A. Qala ukuguqa uhhafu edolweni lesokudla, unyawo lwesokunxele lubheke phansi, izingalo ziyindilinga phambi komzimba njengokungathi ubambe ibhola elikhulu lolwandle phambi kwesifuba.

B. Cindezela unyawo lokunene ukulinganisela ngonyawo lwesobunxele, uguqe ngamadolo angakwesokudla kuze kufike ekukhuphukeni kokuphakama, unyawo lwesokudla luphumule emlenzeni wangaphakathi wesobunxele.Ngenkathi umile, phakamisa izingalo ngaphezulu, ugcine ukwakheka okuyindilinga.

C. Misa isikhashana, bese ubuyela emuva ngonyawo lwesokudla, uguqe ngamadolo ukuze ubuyele ekuguqulweni nasehliseni izingalo phambi kwesifuba.

D. Twist torso ngakwesobunxele, inkontileka yenkontileka, bese untwist ukubuyela kuzoqala.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Nciphisa phansi: Thepha unyawo phansi esikhundleni sokulinganisa emlenzeni owodwa.

4.I-Curtsy Lunge eshintshanayo ne-Reach

A. Yima izinyawo zihlangene. Hambisa unyawo lwakwesokudla ngaphesheya nangemuva konyawo lwesobunxele, uguqa ngamadolo ukwehlela emgodini. Ngenkathi wehlela emgodini, phakamisa izingalo endaweni eyisiyingi esiyindilinga.

B. Ukugcina ubude emgogodleni, ncika ngakwesobunxele bese wenza isipele.

C. Cindezela unyawo lwesokudla ukuletha unyawo lwangakwesokudla ukuhlangabezana nonyawo lwesobunxele, ukusukuma wehlise izingalo ukuze ubuyele ekuqaleni.

Shintsha izinhlangothi; phinda. Yenza ukuphindaphinda okungu-10 sekukonke, izinhlangothi ezishintshanayo.

5. Crunch Bamba

A. Lala phansi nge-pelvis engathathi hlangothi, amadolo agobile izinyawo zihlezi phansi, izingalo eziyindilinga phambi kwesifuba. Crunch ukuphakamisa ikhanda namahlombe phansi.

B. Ukugcina ikhanda namahlombe kuphakanyisiwe phansi, finyelela izingalo ngaphezulu kwalolu hlobo oluyindilinga, bese ubuyela emuva phambi kwesifuba.

Yenza ama-reps ayi-8.

6. I-Flutter ikhahlela ku-Toe Touch

A. Lala ubheke phezulu phansi unwetshiwe imilenze, izingalo zikhonjiswe ngo "T."

B. Khuphula kancane imilenze uye kuzibalo ezine ngenkathi unqamula futhi uncross izinyawo. Misa lapho imilenze ibheke phansi phansi.

C. Yelula izingalo ngezinyawo. Exhale kanye ne-contract abs njengokugoqeka kusuka okhalweni bese wehla amahlandla amane.

D. Yehlisa izingalo ezinhlangothini nemilenze ephansi yehle kancane ukubala kwezine ngenkathi unqamula futhi uncross izinyawo ukubuyela ekuqaleni.

Yenza ama-reps ama-5.

Yehlisa izinga: Gcina amadolo egobile.

Buyekeza kwe-