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Workout Ballet for a great posture and toned muscles

Anonim

Tight muscles, a great posture and also inner balance - that promises ballet workout. A mix of classical dance, yoga and Pilates. Gentle and effective!

Workout: Ballet for a great posture and toned muscles

Demi plié

Effect:The "half squat" trains legs and buttocks.

1. Stand upright in the "First Position": open your feet outwards in a V-shape so that your heels touch. Round arms in front of the body as if you were carrying a basket. Tighten butt and thigh firmly.

2. With inhalation, bend both knees to about 45 degrees without lifting the heels off the floor. Firmly tense buttocks and legs, evenly distribute weight on both feet. Hold tension for a moment.

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3. Stretch the legs again with the exhalation. 5 to 10 times. Visualization: They stand between two narrow walls, which would fall over if your butt protrude to the rear or the upper body wants to dodge forward

Grand plié

Effect:The "big squat" tightens and stretches the thigh muscles, trains calves and buttocks, promotes balance, concentration and flexibility.

1. Take the first position (see Demi plié, point 1), tighten the body, extend the arms sideways at shoulder height.

2. Bend legs to 45 degrees, knees are directly over the tiptoe. Slowly bend your legs, turn your knees outwards. Heels on the floor as long as possible. Slightly rounded arms lead forward. Tuck stomach, tense buttocks and legs.

3. With the exhalation slowly return to the starting position, first pressing the heels on the ground. 5 to 10 times. Visualization: as in the demi-plié exercise (see picture above).

Flat back

Effect:Strengthens the entire back.

1. Place your feet hip-width and firmly "root". Stretch the upper part of the body and guide both arms over the head like a tulip. Breathe in.

2. With the exhale, tilt the upper body flat back slowly and concentrated until the trunk and thighs form a right angle.

3. Now alternately hold one arm at the height of the fuselage, hold it. 8 to 16 repetitions per page. Visualization: Your upper body is a tabletop, your arms are wings that swing powerful and controlled back and forth.

1) Attitude-Arabesque upside down

Effect:Strengthens the entire body.

1. Take first position (see Demi plié). Shift the weight to the right leg, the left slightly bent backwards (Attitude).

2. Slowly lower the upper body forward until both hands touch the ground. Support with shoulder width open arms. Walk forward with your hands until the trunk and foothold form a triangle. Press the heel on the floor, let your head hang loose. Look at the stand (see picture).

3. As you exhale, gradually extend the upper leg as far as possible (see next picture). 4. Return to the Attitude posture with inhalation. 4 to 8 times per page. Visualization: You "build" a body triangle. Your knee joint opens and closes like an oiled hinge.

2) Attitude-Arabesque upside down

Effect:Strengthens the entire body.

1. Take first position (see Demi plié). Shift the weight to the right leg, the left slightly bent backwards (Attitude).

2. Slowly lower the upper body forward until both hands touch the ground. Support with shoulder width open arms. Walk forward with your hands until the trunk and foothold form a triangle. Press the heel on the floor, let your head hang loose. Look at the stand (see picture above).

3. As you exhale, gradually extend your upper leg as far as possible (see picture). 4. Return to the Attitude posture with inhalation. 4 to 8 times per page. Visualization: You "build" a body triangle. Your knee joint opens and closes like an oiled hinge.

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