Ballet fitness method, if you don't do a good warm-up exercise, you may strain your muscles. We should also pay attention to replenish water during exercise, and moderate exercise can be full of enthusiasm for life. Exercise can prevent three highs. What are the benefits of sharing ballet fitness methods below? I hope it works for you!
Ballet fitness method 1 1, "hammock"-spread a big bath towel on the mat and lie on your back. Grasp the two corners of the bath towel with both hands and cover the back of your head. Bend your knees and put your feet flat on the ground. Inhale, tuck in, and raise your head and neck until your shoulders are off the ground. Keep this posture, inhale and slowly push one leg straight, and the heel does not leave the ground. Exhale and put your legs back in the knee flexion position. Change the other leg. Pay attention to the correct breathing sequence, and tighten the abdominal muscles inward every time you exhale.
2, "spinning birds"-supine, kneeling. Put your hands behind your head and tuck in. Exhale, hold your head up and chest out, and keep your neck natural. When inhaling, straighten your legs and separate them into scissors. The left leg is 75 degrees to the ground, and the right leg is 45 degrees to the ground. Keep this posture, and when you exhale, your legs draw a semicircle in the air and switch up and down. Inhale, retract legs, repeat, and exchange left and right legs.
3, supine leg flexion and extension-supine, knee assembly. The arms extend to one side of the body to form a cross. Tuck in your abdomen and keep your shoulders touching the ground. Inhale and fold your knees to your chest. Exhale, stretch your legs forward and upward, raise your head and shoulders at the same time, and stretch your right hand as far as possible towards your legs. Inhale, bend your knees, exhale, and forcibly close your abdomen. Switch to the opposite side, each side 10 times.
4. The dancer turns around-the preparatory posture is to hold the ground with his right hand and sit on the ground with his right leg kneeling. Bend your left leg with your knees up. Raise your left hand to the side. At the beginning of the action, the legs are straight, the feet touch the ground in tandem, the abdominal muscles force the hips off the ground, and the left arm is held high. Tuck in your abdomen, turn left and put your left arm on your back. Look up. Hold your hips when exhaling and lower your body when inhaling. Return to the prepared posture and repeat the other side.
5, fingertip lateral rotation-prone, toes and palms touch the ground. Gluteal muscles contract, abdomen contracts, back muscles exert force (shoulder blades to the middle), stand until the chest leaves the ground, and fingers still touch the ground to maintain balance. Inhale, stretch your right arm and touch the back of your right thigh. Head and upper body turn right at the same time. Return to the starting position when exhaling. Repeat to be the other side.
6, rolling rowing-sit up straight, abdomen. Stretch your legs forward and your feet are wider than your shoulders. Palm down and put the rolled towel in front of your body. Collar chest, gluteal muscle contraction. Exhale, slowly lean back, and at the same time relax the psoas muscles and spread them backwards until the maximum angle can be controlled. Stay 1 sec, and pull the towel roll to your chest when inhaling. Exhale again and lift the towel over your head. Inhale and restore. Repeat. These exercises should be done 3-5 times a week in order. The first two movements are warm-up, and the last three movements are more difficult. Do 10 times in each group according to the action requirements (5 times on each side). If it is too difficult at first, you can start with 4-6 times. It is ideal to practice in a dance studio with a mirror.
Ballet Fitness Method 2 Action 1: Lower the waist
Steps: Hold the wall with your left hand to fix your body, open your right arm forward, raise your head, then bend back, try to level your shoulders and tighten your back.
Slimming parts: back muscles, which can stretch, open shoulders, chest out and widen the back. Suggest people who have bad habits of breast augmentation.
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Action 2: leg press
Steps: Hold the bar with your right hand, put your right leg on the bar, straighten your knees and press your back straight to the right. Pay attention to your health.
Slimming parts: legs, which can stretch ligaments to make legs more slender.
Action 3: Squat down
Steps: Hold the handlebar with your right hand, extend your left hand obliquely downward, put your feet and heels together, and open your toes in a straight line. Then squat down, open your knees to your toes and push your hips forward.
Slimming part: thigh, which can stretch the inner muscles of this part.
Action 4: Standing posture
Steps: Stand with your right foot extended forward, your toes touching the ground, your right hand extended to the right side of your body, and your left hand extended forward into a semicircle. Pay attention to the abdomen, chest and eyes looking down.
Thin parts: legs and back, which can show slender legs and straight back.
Action 5: Suction leg
Steps: Sit on the ground with your legs straight, your left leg bent and your left foot close to your right leg and calf. Keep your back straight and twist your waist to the left.
Slimming part: waist, which can eliminate the fat in this part and help to maintain the correct upper body posture, thus exercising a beautiful posture.
Ballet Advanced Edition: Dieting to Lose Weight Faster
1, try to eat fresh, natural and unprocessed food, reduce excessive salt intake, avoid excessive moisture under the armpit, and prevent edema and obesity on the inside of the arm or under the armpit.
2. Avoid drinking a lot of frozen drinks. This is a very important link in maintenance. Eating too much cold food affects the abdominal circulation and metabolism and inhibits the consumption of abdominal fat.
3. Keep the stool unobstructed and go to the toilet on time every day. To this end, you can choose foods such as bananas, sweet potatoes, sesame seeds and coarse grains.