Basic principles of work used by the BodyBalance
Body balance includes a combination of movements such as kinesiotherapy, yoga, pilates, stretching. All the movements here are performed lying on the rug or standing at a moderate pace, sounding music of a calm nature. Conditional employment is divided into three parts. In the first part, movements are performed from the standing position - twisting of the spine, which strengthens the oblique muscles with the help of the "triangle pose" and static slopes. Also, the muscles of the thighs and buttocks are worked out in the traditional posioga - the warrior. The movements here are built by flowing from one to the other, so the muscle tension is transferred quite easily, rather than the science of callanetics.
At the press and spine, there is a load from the position lying on the floor in the second part of the workout. This segment can be equated with the lessons of the Pilantes - it is a "shoulder bridge", "swimming", "one hundred", "stretching the cobra". The third part of the workout includes a stretch and in a lying position a quiet rest. It is worth noting that sometimes some of the Body Balance training can be found in the concluding part of the work of the elements of meditation.
At the time of this, the lesson increases the mobility of the joints, and by working with its own weight and the contraction of the muscles, muscles are strengthened, and the group of basic muscles stretches. Here all the movements used are chosen so that at the time of calm training, the calorie expenditure was the maximum. According to the data of the developer, one occupation of Body Balance can burn about 450 calories. Thus, it can be concluded that such a calm training is a champion of energy spending.
What is the difference between Body Bodys from training of another type
Body Balance is a smooth flow, dynamic character, from one movement to another, in contrast to the basic Pilates and static Hatha Yoga. The lesson of the BodyBalance is somewhat reminiscent of the Tai Chi master classes, which are broadcasted on a television. With such exercises, muscle tension is almost not felt, because here one pose smoothly flows into another. Here the main lessons are perceived as gymnastics of a relaxing kind, at the moment of exercises, from the applied efforts the hips will not shake, as, for example, in callanetics. Next day after classes you can feel light pain in the muscles, and at the same time wonder where they come from.
Exercises for losing weight in Body Balance
Exercises of a similar character are performed in the complex, strictly three times a week. Any study is performed within one minute, and it is necessary to pause between movements, ten seconds. Exercises should be done one after another, and after one minute relax after the last, and then repeat the circulations for another three or four times. You can also use a small workout namini-stepper for twenty minutes, which is more effective burning fat cells. The warm-up can also be performed with the help of a spring trainer or by changing it by jogging or training with a rolling pin. In days that are exempt from training, it is necessary to perform cardio exercises, such as dancing, athletic walking for weight loss. You can also fill up with similar disassemblies for aerobic video programs.
Exercise one. The rise of the "swallow"
Standing straight, it is necessary to put the feet parallel to each other, tighten the stomach, turn the scapula forward, and lift the shoulders to the ears. Such a situation is "basic" in the balance sheet, therefore, in all the exercises you need to focus on it. Exhaustion, you need to lower the body of the body into a swallow, so that the body is parallel to the floor, and you should take your right arm and raise your right foot. The leg, which serves as a support, can be slightly bent, while the left hand can be raised so that it is parallel to the floor and lowered. This position is required to hold for ten seconds, and for a minute, repeat using the same leg, and after the expiration minutes, change your foot.
Exercise two. The "table" is dynamic
The position of the table is as follows: to bring the scapula to the spine, tighten the press, hands and golenitis perpendicular to the floor. In this position, it is necessary to wait a few seconds. At the same time, the muscles of the buttocks and the muscles of the body must be felt. Then, sinking to the floor in the sitting position, it is necessary to draw the press into the maxima, while maintaining an easy tone of the legs and hands. Movements are repeated for one minute.
Exercise three. "Dog"
It is necessary to adopt a posture, face down as follows: the feet and palms are located on the floor, while the pelvis should stretch to the ceiling, the shoulders are turned and the back is straight. You can correlate the received body position with the letter "L". After standing in this position for ten seconds, you should tear your right foot off the floor and pull up the bosom of your chest. This position should also be fixed for ten seconds. Then the legs change.
Exercise four. Shoulder blade
Lying on your stomach, you have to tear off the body with your hands from the floor, and take your hands behind your back, turning them inside with your triceps. And on the inhalation of the hand, pull up and fold in the palms of the head. Hold this position for ten seconds. Repeat the process for one minute.
Exercise the fifth. Lateral strap and twisting
Lying on its side, it is necessary to bend the support arm in the elbow and put it in such a way that the forearm is perpendicular to the floor. Lifting the body, you should stay with support on the forearm and foot. By pulling the press, it is required to perform a free hand to draw the tyagunazad, winding his elbow slightly behind his back, then forward, then pulling the palm of his waist. In this rack, you need to stay for a minute.
Exercise Six. Squatting, lifting nanosocheki, "sumo"
Legs need to put in more than one meter, by deploying socks to the sides. By pulling the press, you need to go down and squat until the floor is parallel. Then you can jump up. Repeat the exercise for one minute.