Nke a bụ isi mgbatị ahụ sitere n'ike mmụọ nsọ ballet ga-enye gị nkwanye ùgwù ọhụrụ maka ndị ịgba egwu

Ndinaya

• Ọrụ Ballet Core nke 10 nkeji
• 1. Akụkụ ezumike
• 2. Akụkụ Lunge na Twist
• 3. Nzọụkwụ-elu Lunge na Twist
• 4. Ijighari ebe ezumike Curtsy na -eru
• 5. Crunch Jide
• 6. Flutter na-agbaba na mkpịsị ụkwụ aka
• Nyochaa maka

O nwere ike ọ gaghị abụ ihe mbụ batara gị n'uche mgbe ị na -ekiri Ọdọ mmiri Swan, mana balet chọrọ nnukwu ike na nkwụsi ike. Ntụgharị na ịmali ndị ahụ mara mma na-achọ ihe na-erughị ntọala nkume siri ike. (Njikọ: Ụkwụ na mgbatị isi onye ọkachamara na -agba egwu ịgba egwu)

N'agbanyeghị ma ị nwere mmasị ịghọ onye ịgba egwu, ị nwere ike ịzụ isi gị dị ka otu. Jason Wimberly, onye nkuzi ama ama, onye okike WIMBERLEAN, na kpakpando nke usoro ọhụrụ Ịrụ ọrụ bụ ịdọrọ (a ga-ekiri, TBH) mepụtara mgbatị ahụ a sitere n'ike mmụọ nsọ nkeji iri.

Akụkọ Wimberly dị ka onye na -agba egwu ịgba egwu balet na -agwa usoro mgbatị ahụ ya taa. "Ọ gaghị ekwe omume iche echiche maka mmegharị ahụ ma ghara ịkọwa ihe m mụtara dị ka onye na-agba egwú na-eto eto," ka ọ na-ekwu. "Ballet bụ ntọala nke ike m, na n'ezie otu n'ime ihe mere m ji nwee ọrụ afọ iri abụọ n'ịdị mma. Ọ nweghị ihe na-atụnyere ike onye na-agba egwu balet, ọbụlagodi ma ọ bụrụ na ịnweghị ụda, ụda bọọlụ. bụ ezigbo ihe mgbochi maka ahụike niile. " (metụtara: The siri ike Ab Workout ị ga-ejisi ike ime ya)

Site na mgbatị a, ị ga -amụtakwu nka ndị ọzọ ndị na -agba egwu emeela nke ọma. "Ewezuga ọkụ na isi gị, mgbatị ahụ a bụ maka nguzozi na nkwụsi ike, nke dị mkpa maka ịrụ ọrụ ka mma na mgbochi mmerụ ma n'ime ma n'ime mgbatị ahụ," ka Wimberly na-ekwu. Tụlee onwe gị ịdọ aka na ntị: ị nwere ike nwetụrụ ntakịrị mgbe ị na-anwale ụfọdụ mmega ahụ ọ tụbara.

Ndụmọdụ ụfọdụ nkewa site na Wimberly: "Na-anụ ụtọ ya! Nwee anụrị. Tinye mgbakwunye ogwe aka, yikwasị pink tights, nye iwu a tutu online, ma ọ bụ gbaziri nke m. Fitness kwesịrị ịbụ ihe na-atọ ụtọ karịa ihe ọ bụla ọzọ, ma ọ bụrụ na ị na-ebi ndụ prima ballerina fantasy mgbe toning. Isi gị na-ada gị ụtọ… mgbe ahụ, ka anyị na-agbaji! "

Ọrụ Ballet Core nke 10 nkeji

Otu o si arụ ọrụ: Mee mmega ahụ nke ọ bụla maka ọnụọgụ reps egosipụtara.

Ị ga -achọ: Enweghị akụrụngwa. (Naanị akwa ma ọ bụrụ na ị nọ n'ala siri ike.)

1. Akụkụ ezumike

A. Guzo n'ụkwụ jikọta ọnụ, aka anakọtara n'ahịrị n'ihu igbe, ogwe aka na -atụ aka, na ogwe aka ya na ala.

B. Were ụkwụ aka nri were nnukwu nzọ ụkwụ n'akụkụ, na -agbada hips azụ ka ọ gbada n'ime nri ehihie.

C. Pụọ aka nri ka ịlaghachi ka ịmalite.

Mee 4 reps n'otu akụkụ.

2. Akụkụ Lunge na Twist

A. Guzosie ike n'ụkwụ ọnụ, aka n'otu n'otu kwụ n'ahịrị n'ihu igbe, ikiaka na-atụ aka, na aka ihu na-adakọ n'ala.

B. Were ụkwụ aka nri were nnukwu nzọ ụkwụ n'akụkụ, na -agbada hips azụ ka ọ gbada n'ime nri ehihie.

C. Pụpụ aka nri ka ịhazie n'ụkwụ aka ekpe. Kwọba ikpere aka nri gaa n'obi ka ị na -agbagọ anụ ahụ n'aka nri.

Mee ugboro 10. Tinyegharịa mmegharị 1 na 2 n'akụkụ nke ọzọ.

Rụda ala: Kpatụ ụkwụ na -eku ume n'ala n'ala n'akụkụ ụkwụ kwụ ọtọ kama itule n'otu ụkwụ.

3. Nzọụkwụ-elu Lunge na Twist

A. Malite gbuo ikpere n'ala na ikpere aka nri, ụkwụ aka ekpe dị larịị, were ogwe aka gbara gburugburu n'ihu ahụ dị ka a ga-asị na ijide nnukwu bọọlụ n'akụkụ osimiri.

B. Pụpụ ụkwụ aka nri ka ọ were dozie ụkwụ aka ekpe, na -ehulata ikpere aka nri ruo elu hip, ụkwụ aka nri na -ezu ike n'akụkụ ụkwụ aka ekpe dị n'ime.Ka ị na -eguzo ọtọ, welite aka gị elu, na -ejigide ọdịdị okirikiri.

C. Kwụsịtụ, jiri ụkwụ aka nri laghachi azụ, na -ehulata ikpere ka ịlaghachi ikpere na iwetulata ogwe aka n'ihu igbe.

D. Bịgharịa gaa n'akụkụ aka ekpe, na -eme nkwekọrịta, wee ghara ịlaghachi ịlaghachi.

Mee ugboro 10. Gbanwee n'akụkụ; kwugharịa.

Mee ka ọ daa: Kpatụ ụkwụ n'ala kama ịhazigharị n'otu ụkwụ.

4. Ijighari ebe ezumike Curtsy na -eru

A. Guzo na ụkwụ ọnụ. Kwụpụ ụkwụ aka nri gafee na azụ ụkwụ aka ekpe, na-ehulata ikpere ka ọ gbadaa n'ime ngụgụ. Mgbe ị na-agbada n'ime ume, welie ogwe aka gaa n'ọkwa dị okirikiri.

B. Na-edobe ogologo n'ọkpụkpụ azụ, dabere na aka ekpe na azụ azụ.

C. Pụpụ aka nri iji weta ụkwụ aka nri iji zute ụkwụ aka ekpe, guzoro na wedata ogwe aka ịlaghachi ịmalite.

Gbanwee n'akụkụ; kwugharịa. Mee ngụkọta 10 reps, n'akụkụ ọzọ.

5. Crunch Jide

A. Dina n'ala na pelvis na-anọpụ iche, ikpere na-ehulata na ụkwụ na-ezu ike n'ala, ogwe aka gbara gburugburu n'ihu obi. Crunch iji bulie isi na ubu pụọ n'ala.

B. Na -ebuli isi na ubu elu n'ala, gbatịa ogwe aka dị n'elu n'ụdị a gbara okirikiri, wee laghachi n'ihu obi.

Mee 8 reps.

6. Flutter na-agbaba na mkpịsị ụkwụ aka

A. Dina ihu n'ala kpughere ụkwụ ya, setịpụ aka ya na "T."

B. Jiri nwayọọ welie ụkwụ ruo na ọnụ ọgụgụ anọ ka ị na-agafe ma na-agafe ụkwụ. Kwụsị mgbe ụkwụ kwụụrụ n'ala.

C. Gbatịa aka gị n'ebe ụkwụ dị. Na-ekuku ume na nkwekọrịta abs ka ị ga-esi n'úkwù gbadaa ma gbadaa ugboro anọ.

D. Ogwe aka dị ala n'akụkụ na jiri nwayọ gbadaa ụkwụ ruo ọnụ ọgụgụ anọ mgbe ị na -agafe na ụkwụ adịghị alaghachi iji malite.

Mee 5 reps.

Gbadaa ala: Jide ikpere n'ala.

Nyochaa maka