I-Barre Workouts Yokwenza Ekhaya

1 - Yenza Ukusebenza Kwe-Barre Ekhaya

Usuke wafuna ukuzama ukuvivinya ibharenti ku-studio noma ku-gym? Ukusebenza okujwayelekile kuklanyelwe ukukunika othembekile, oguquguqukayo, umzimba oqinile womdansa. Kodwa akudingeki uchithe imali eningi noma uhambo olude kakhulu ukuze uzame umbuso wokuzivocavoca. Ungenza ukuqeqeshwa kwebhare ekhaya.

Akunandaba ukuthi awuzange udansa ngaphambili. Ngayinye yalezi zinhlelo zokudansa zingenziwa nanoma yikuphi kunanoma yiliphi izinga. Awudingi ngisho nezicathulo ezikhethekile ze-ballet noma imishini. Uma unesidingo sokudansa, noma kunjalo, cishe uzobona ezinye zezinyathelo eziyisisekelo.

Ngaphambi kokuba uqale, thola isikhala ekhaya lakho lapho ungakwandisa khona izingalo nemilenze yakho ngokugcwele. Ipulazi noma ezinye izinto ezibushelelezi kungcono. Gwema izindawo eziphethwe. Uma ungenayo ibha, thola isihlalo esinamandla noma i-countertop ukuze usebenzise ibhalansi. Uzothola ukuthi ukhululekile kakhulu ukwenza umqeqeshi ngezinyawo ezingenalutho.

2 - Imiyalo yokuSebenza yokuSebenza okuyisisekelo

Ngaphambi kokuba uqale ukusebenza kokuqala kokuqala, ungase ufune ukufunda izikhundla ezimbalwa zezinyawo ze-ballet. Uzokwenza okuningi kokuzivocavoca kwenye yalezi zikhundla ezintathu.

• Isikhundla sokuqala : Izithende zibekwe ndawonye (okufanekiselwe ngenhla) futhi imilenze iyajikelezwa kancane kusukela ezinqulwini ukuze izinyawo zibe yindawo "V".
• Isikhundla sesibili : Izithende ziphathelene nobude be-hip eceleni (okufanekiselwa kwesilayidi esilandelayo). Izembatho zijikelezwa kancane.
• Isikhundla sesithathu : Qala endaweni yokuqala. Slayida inyawo lesokunxele phambili kancane ukuze lihambisane nomdwebo wonyawo wokunene (bheka islayidi # 4). Lesi sikhundla singabuye sishintshwe ukuze unyawo lwesokudla ludlulele phambili futhi luhambisane ne-arch kwesokunxele.

Ungakhathazeki uma izinyawo zakho zingaboni kahle njengezithombe. Phendulela izinyawo zakho ngokunethezeka, kepha ungawacindezeli. Njengoba uthola izimo eziguquguqukayo, izinyawo zakho zizovela ngokwemvelo ngokwengeziwe.

Uma uqala ukuqhuba ukusebenza komsebenzi ekhaya, ungase ufune ukuphumula izingalo zakho ezinhlangothini zakho noma ubambe ku-barre noma isihlalo sokulinganisela. Njengoba ukhululekile ngokwengeziwe ngokunyakaza, yenza ukuvivinya umzimba usebenzisa izikhundla eziyisisekelo ze-ballet.

3 - Izinsizakalo Zokuqala Zokuqala Zokuqala

Lokhu kokuqala kokusebenza kokuqeda kwenzelwe uLisa Goldschein. ULisa unezinga eliphakeme lemfundo yokudansa futhi ubelokhu efundisa ukusebenza okuyiminyaka engaphezu kwengu-25. Njengamanje ungumfundisi we-ballet ne-choreographer ye-Performing Arts Magnet eHollywood High School eLos Angeles, eCalifornia.

Ngakho-ke kufanele ube uchwepheshe ukwenza isimiso sakhe? Akunjalo neze. Wenza lo msebenzi wokuphefumula nomdanso ophefumulelwe ngabafundi abasha ukuze abasize bathole impilo enempilo futhi baqine . "Ukuzivocavoca kwe-ballet akuyona nje abadansi abaqeqeshwe. Kuyinto yokuzivocavoca umzimba okuphelele okungagcini nje ukuqinisa umzimba wakho futhi uhlamba umzimba kodwa uthuthukisa ibhalansi, ukwandisa ukuguquguquka , kuthuthukise ukuma nokuzethemba okukhulu."

4 - Ukusekela okuyisisekelo okuyisisekelo kwabaqalayo

Ukuze uthole lokhu okusemqoka kokusebenza kwebhare, sebenzisa isihlalo, ibha noma isiteji esiphezulu sokulinganisela. Zama ukungabambeli kanzima kakhulu. Mane nje ufake isandla sakho phezulu ukuze uthole ukusekelwa okuncane.

1. Amapulisi ePlié. Ukuqala endaweni yokuqala, bhonqa ngamadolo kancane bese ubambezela kahle noma uphawule kuleyo ndawo. Yenza amapulisi angu-25 endaweni yokuqala, 25 endaweni yesibili, ama-pulp angu-25 endaweni yesithathu ngonyawo olungakwesokudla ngaphambili nangaphezulu ngezinyawo ezingakwesokunxele.
2. Ukuthuthukiswa komlenze wesimo. Qala esikhundleni sokuqala. Ngesisindo sakho emlenzeni wesokudla, phakamisa izinzwane ezingakwesobunxele uphinde ulandele umugqa phezulu ngakwesokunene emadolweni. Manje welula umlenze wesokunxele phambi kwakho. Abaqalayo bayodlula umlenze nje ngamasentimitha ambalwa ukusuka phansi. Njengoba uqina, uzokwazi ukunwebisa umlenze uphakeme. Bamba umlenze emoyeni okwesibili, bese uthinta izinzwane phansi futhi ulayishe unyawo lokusebenza emuva esimweni sokuqala. Phinda inqubo yokwandisa umlenze ohlangothini bese emuva. Phinda umsebenti ngakolunye uhlangothi.
3. Izindatshana ezincane . Qala esikhundleni sokuqala. Ukwandisa umlenze wesokudla phambi kwakho ngezinzwane ezikhomba futhi uthinta phansi. Manje masinyane uphakamise umlenze 2-3 amasentimitha bese uletha izinzwani phansi ukuze uthinte kalula phansi. Phinda izikhathi eziyishumi, uphakamise masinyane futhi ululame ngomlenze. Phinda ukulandelana okwandisa umlenze ohlangothini izikhathi eziyishumi bese emuva emuva izikhathi eziyishumi. Njengoba uqina, engeza iqoqo lezinqola ezinkulu , uphakamise umlenze ukuphakama ukuphakama isikhathi ngasinye.
4. Amaphaphu aphefumulelwe nge-Ballet. Qala esikhundleni sokuqala. Hamba phambili ngonyawo lwesokunxele ungene endaweni yokuhlala. Hlanganisa imilenze yomabili usebenzisa ingqikithi yakho ukugcina umzimba uqotho. Bend umlenze wangaphambili, ngakho-ke ubuyela endaweni engamalungisa bese ususa umlenze wangaphambili bese ubuyela izinyawo endaweni yokuqala. Phinda izikhathi ezingu-5 ngaphambili, bese uphindwa kasikhombisa ohlangothini. Yenza ukuzivocavoca okufanayo ngenyawo elifanele. Ukwengeza inselelo, yenza lokhu kusebenza ngezingalo zifinyelele ohlangothini noma ngaphezulu.
5. Ukuhamba kwe-Ballet. Qala endaweni yokuqala. Bhonqa ngamadolo bese uqaqa emoyeni. Buyela esimweni sokuqala ukufika ngokushelela emuva esimweni sokuqala ngamadolo aphethwe kancane. Phinda izikhathi ezingu-8. Yenza umsebenzi ofanayo endaweni yesibili, futhi endaweni yesithathu (ngakwesokudla kunene) futhi isikhundla sesithathu (ngakwesokunxele ngakwesokunxele).

Ungase ufune ukuqedela ukuqala kokusebenza kwakho kokuqala ngechungechunge lokunyakaza okunene.

5 - Ukusebenza kwe-Ailey Barre

Ukusebenza okulandelayo ekhaya kuvela kuSarita Allen, owayeyidansa ne-Alvin Ailey American Dance Theatre. USarita wasungula u-Ailey Barre ngo-2015 futhi ufundisa ekilasini kubafundi bazo zonke izigaba e-Ailey Extension eNew York City.

"I-Ailey Barre ithuthukisa ukuhlelwa kwesikhashana, ikhulisa ukulingana, futhi ikhulisa amandla omzimba nomlenze," kusho uSarita. "Lokhu kuthuthukiswa kuzokusiza ukuba uhambe ngokuphila ngamandla nomusa." Ukuzivocavoca kwenzelwe ukufezekisa imiphumela esiphezulu esimeni esincane semvelo. Ungasebenzisa isihlalo noma i-counter counter ukuze uthole ukusekelwa, kodwa zonke izivivinyo kufanele zenziwe ngezingxenyeni zomzimba ezikhungethwe ngaphakathi nangaphezulu, nangomgogodla isikhathi eside ngangokunokwenzeka.

1. I-Hip stretch kanye nomlenze okufudumele. Bamba isihlalo ngesandla sakho sokunene futhi ume umumo ngezinyawo endaweni efana nawe ngaphansi kwakho. Phakamisa ingalo yesokunxele kuya ohlangothini ukuze kube ngisho nehlombe. Khulisa umlenze wesokunxele phambili, uphakamise futhi ubambe izinyawo eziyisithupha ukusuka phansi. Ukushintshanisa kusuka ku-hip, vula umlenze uphume (ukujika kwe-clockwise) bese ubuyela emuva esimeni sokuqala. Phinda izikhathi ezingu-8 ohlangothini ngalunye.
2. Plié. Ubheke ngemuva kwesihlalo ngemilenze endaweni yesibili. Gwema kancane imilenze kude kakhulu njengoba ungaya ngaphandle kokuvumela izithende zivele phansi. Buyela emilenzeni eqondile bese uphinda izikhathi ezine. Njengoba uhamba nge-plié, qiniseka ukuthi amadolo ahamba ngokuqondile phezu kwezinzwane.
3. Ukuguqa komlenze. Bamba isihlalo ngesandla sakho sobunxele, futhi welula isandla sangakwesokudla ngqo ekubhekeni. Ukwandisa umlenze wesokudla ngemuva kwakho ngezinzwane ezibhekwe phansi. Manje ujezisa umlenze wesokudla phambili nangemuva izikhathi ezingu-16. Phinda ngaphesheya.
4. Plié 2. Bheka ngemuva kwesitulo ngemilenze endaweni yesibili. Gwema kancane imilenze kuze kube yilapho ungahamba ngaphandle kokuvumela izithende zakho zivele phansi. Manje phakamisa izithende phansi futhi ubambe imizuzwana emithathu. Yehlisa izithende, uqondise imilenze, uphinde ulandele ngokulandelana izikhathi eziyisishiyagalombili.
5. Ukwelula kwe-Hamstring. Ubheke phambili kwesihlalo. Beka umlenze wokunene esihlalweni, bese uhamba kancane kancane emlenzeni kuze kube yilapho bephumula ngaphesheya kwesihlalo sobuhlalo. Isifuba sizosondela eduze kwamadolo. Ngenkathi kulesi sikhundla sokunweba phambili, bend futhi uqondise umlenze wokuma izikhathi eziyisishiyagalombili. Bese ubuyela endaweni eqondile bese uphinda ukulandelana ngakolunye uhlangothi.
6. Isandiso somlenze. Bamba ngemuva kwesitulo ngezinyawo endaweni yokuqala. Phakamisa umlenze wesokudla ukubeka ithawulana ngezansi kwe-cap. Umlenze wakho kufanele uqhubeke. Ukwandisa izinzwane zakho emzimbeni kuze kube yilapho umlenze uqondile e-90 degree degree engxenyeni yakho. Yehlisa umlenze phansi bese uphinda izikhathi ezingu-8. Bese wenze konke ukulandelana ngakolunye uhlangothi.
7. Ukwelula kwe-Hamstring. Lapho ubhekene naso phambi kwesihlalo, faka umlenze wesokudla esihlalweni futhi uhambe kancane kancane izandla zakho phansi umlenze aze aphumule ngaphesheya kwesihlalo sobuhlalo. Bhonqa idolo elifanele ukudala isikhundla se-lunge. Phakamisa isifuba sakho endaweni eqondile bese uhambisa izinyathelo zakho izikhathi eziyisishiyagalombili. Shintsha imilenze, bese uphinda wonke umsebenzi owenziwa ngakolunye uhlangothi.

6 - Ukusebenza kwe-Fraidity Barre ekhaya

Uma uthanda ukwenza umsebenzi wokubheka ekhaya, ungase uthande ukucabangela ukutshala imali emgqeni wakho ukuze kungadingeki ume eceleni kwesihlalo noma i-countertop. Ungathenga ibha ehlanganiswe nodonga kusuka ezinkampanini ezifana ne-Pure Barre. Noma ungase uthande ukucubungula uhlelo olulungiswayo olufana ne-Fluidity Barre isistimu ephathekayo nokusebenza okugcina ngaphansi kombhede noma ekamelweni. Bobabili i-Fluidity Barre ne-Barre ehlanzekile badayisa ukusebenza kwe-intanethi nama-DVD wokufunda ongayenza ekhaya.

UMichelle Austin wasungula uhlelo lweFluidity Barre. Uthi ukusebenza kwakhe okubhaliwe kugqugquzela umzimba olinganiselayo futhi olinganiselwe. Kodwa uthi futhi uhlelo lwakhe luyasiza ekuqinisekiseni phansi isithwathwa esisiza ukungaziphathi kahle, isimo esithinta izigidi zabesifazane.

I-7 - Sebenzisa Ukusebenza Okubhaliwe Ukulahlekelwa Isisindo

Ngakho-ke ungayisebenzisa yini ukuvivinya ibha yekhaya ukuze ulahlekelwe isisindo ? Yebo. Uma ungahambisani nalolu hlelo futhi uluqede ngokudla okunempilo, cishe uzobona imiphumela yokulahlekelwa kwesisindo .

"Ngokuvamile ungalindela ukushisa cishe amakholori angu-300-400 ngehora," kusho uMichelle Austin mayelana nokuzivocavoca kwakhe, futhi wanezela ukuthi inombolo ingahluka ngokuya komzimba wakho . "Futhi akudingeki uchithe amahora namahora usebenza!" U-Austin uncoma ukwenza imisebenzi emizuzu engama-30 ngesonto ukuqala, okungenani ngamahora angu-48 phakathi kweseshini ngayinye ukukhulisa ukutakula .

U-Michelle uthi abasebenzisi beFluidity bavame ukuzwa imiphumela ngokushesha, bese baqala ukubona imiphumela ezinsukwini eziyishumi nje kuphela. "Ukuzivocavoca kuvuselela futhi kuhlanganisa cishe wonke ama-630-plus muscles wakho kufaka phakathi imisipha emikhulu neyinkimbinkimbi eyenza ukuma, ukugeleza, nokusebenza emzimbeni wakho wonke. Ngakho imiphumela iyenzeka ngokushesha."

Futhi umqeqeshi ukhombisa ukuthi ungeze ingxenye ye-cardio efana nokuhamba , ukugijima , ukudansa noma ukubhukuda ukuya emzimbeni wakho wokuzivocavoca futhi, "njengoba lezi zinhlobo zemvelo zokunyakaza nokuhambisana noFluidity."

Buyekeza amasampuli namasevisi anikezwe umenzi ngenjongo yokubuyekeza.