Stretching professional ballerinas
If you are tired of training with the usual equipment and wanted something new, try this set of exercises with elements of ballet pas. Thanks to him, you will get rid of excess weight and improve stretching.
The secret of success — in the use of the machine: based on it, you can stretch the muscles of the thighs, as well as perform cardio — energetic Mahi feet. At home, the machine can replace any stable object with a height not lower than the level of your hips (about 110 cm from the floor). In doing so, you could easily put your foot on it and bend over to the musk. Among professional dancers popular saying famous ballerina and teacher katazhina Yarmolinskaya: "Even if all fell — you have to continue! So become a ballerina. And people!". But, while we are not in a hurry to conquer the Big stage, and take care of the correct posture and flexible body, we arrange a ballet class at home with an eye to safety and non-traumatic training.
Chair with high back
Plus: it can be put in any convenient place free from furniture-and perform Mahi legs with full amplitude, leaning his hands on the back.
Minus: it should not be used for stretching legs, as it is unstable and can not withstand the weight of an adult.
A table or a dresser
Plus: these pieces of furniture are quite stable, so they are a good support for cardio and leg stretching exercises.
Minus: next to them may not have enough space to perform kicks. Follow them where it is enough, leaning his hands on the back of a chair, and stretching-standing at the chest or table.
Sill
Plus: If you are confident in the strength of the structure and the height of the window sill is not less than 110 cm from the floor — use it as an alternative to the ballet machine.
Minus: he's not "springy", and then perform the stretch with the foot rests should be no sudden movements, soberly assessing their capabilities.
Portable ballet Barre
Plus: makes it possible to organize a full workout at home, reliable and stable.
Minus: expensive and bulky design. It makes sense to acquire it only if you are really set to be engaged in fitness ballet regularly.
To warm up the muscles
Before you begin any of the exercises at the bench, should be good to stretch the muscles of feet on the floor, like a professional ballerina — otherwise, doing the Mahi, you run the risk of sprain.
Tilt forward while sitting
Work the muscles of the thighs and buttocks
Sit on the Mat, straighten your legs. Bend your left knee and pull your foot toward the inside of your right thigh. Put your hands on the Shin of your right foot and stretch out to your temples. Hold this position for 15-20 seconds. Follow the 3 repeat, change direction.
Deflections
Work the muscles of the back, arms, muscles-stabilizers
Lie on your stomach, arms and legs straight. Tear off the legs, arms and shoulders from the floor, bend in the lower back and grab hands on the shins, arms straight, legs bent at the knees. Stay in this position for 15-20 seconds. Run repeated 3 times.
Do leg lifts while sitting
Work the muscles of the hips, arms, legs and shoulders
Sit on the floor, cross your legs in front of you on the floor. Grab your right hand on the heel of your right foot. Raise your right leg above the floor, straightening the knee. Hold this position for 15 seconds. Do 4 repetitions, change sides.
1. Stretching legs
Work the muscles of the thighs, legs, buttocks
Stand in front of the table (or window sill), the toe of the left foot turn to the left. Put your hands and right foot on the table (or window sill). Turn your head to the right side, pull the muscles of the right leg for 15 seconds. Follow the 3 repeat, change direction.
Watch your technique
* Bend the elbows to 90° and press against the body. Step back from the machine (window sill) so that you reach it with your fingertips. This is the basic position to perform the exercises.
* Maintain the natural curve of the spine, the buttocks muscles are tense, the pelvis keep smooth.
2. «bridge»
Work the muscles of the back, arms and muscles-stabilizers
Stand in front of the table, put your hands on it, lift your toes, legs together, back straight. Without dropping your heels on the floor, try to perform a "bridge". Hold this position for 5 seconds. Perform 4 repetitions.
3. Feet standing lift
Work the muscles of the thighs, buttocks, muscles-stabilizers
Stand in front of the table, put your left hand on the table, the left foot is turned to the left. Grab your right hand on the Shin of your right foot, put your foot behind your back and lift it up. While holding your back in a straight position, pull your hand Shin up for 15 seconds. Follow the 3 repeat, change direction.
Cardiology
By training according to our plan three times a week for 15 minutes, you can lose weight even faster. To slightly increase the load on the legs, if desired, you can use light weights (0.5 kg).
4. Cardioplegia
Work the muscles of the legs,
thighs, arms, back and abs
Stand in front of the table, put your hands on it, put your legs wider than your shoulders, expand your toes to the sides. Straighten your shoulders, turn your head to the left side, tighten the muscles of the press. Perform for 1-2 minutes squats at a fast pace, rest. Run repeated 3 times.
5. Downward slopes
Work leg muscles, thighs, arms and muscles-stabilizers
Turn right side to the table, put your right hand on it, put your feet together. Leaning with your right hand on the table, lean forward and touch the floor with your left hand, simultaneously put your right foot behind your back and lift it up as high as possible. Do the exercise for 2 minutes, then switch sides. If it's too hard for you, raise your leg to hip level, not higher.
6. Leg swings
Work the muscles of the legs, arms and muscles-stabilizers
Turn right side to the table, toe apart. Put on his right hand, left-take back at shoulder level. Perform Mahi forward and backward with your left foot with a maximum amplitude of 2 minutes, pull the toe. Follow the 3 repeat, change direction.
7. Stretching-hitch
Working the abdominal muscles, buttocks and muscle-stabilizers
Turn right side to the table, feet together, toe apart. Put it on the table right arm left arm right at the shoulder level, right leg slide back and put it on the table, the toe pull. Slowly pull the muscles of the right leg, keeping them tense for 10-15 seconds. Perform 3 repetitions, then take the starting position. Take a break and switch sides.SOURCE:http://gravitysport.pro/rastyazhka-baleriny-kompleks-bodi-baleta-dlya-doma/
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