3 Zochita Zochita Pakhomo

1 - Pangani Zolemba Zojambula Panyumba Pakhomo

Kodi mwakhala mukufuna kuyesa zojambula mu studio kapena masewera olimbitsa thupi? Ntchito zozoloŵera zimapangidwira kukupatsani thupi lolimba, losinthasintha, thupi lamphamvu la osewera. Koma simukusowa ndalama zambiri kapena kuyenda kutali kwambiri kuti muyese boma. Mungathe kuchita masewera olimbitsa thupi kunyumba.

Ziribe kanthu ngati simunavinapo kale. Zina mwazinthu zovinazi zikhoza kuchitidwa ndi aliyense pa msinkhu uliwonse. Simukusowa nsapato zapadera za ballet kapena zipangizo. Ngati muli ndi chizoloŵezi china chovina, mwina mudzazindikira zina mwazimenezi.

Musanayambe, fufuzani malo anu komwe mungathe kupititsa manja ndi miyendo yanu mokwanira. Phulusa kapena malo ena ozizira bwino. Pewani malo okongoletsedwa. Ngati mulibe barre, pezani mpando wolimba kapena pepala kuti mugwiritse ntchito moyenera. Mudzapeza kuti ndi bwino kwambiri kuchita masewera olimbitsa thupi opanda mapazi.

2 - Zomwe Zing'onozing'ono Zopangira Ntchito Zopangira

Musanayambe kuyambika kwanu koyambirira, mungafunike kuphunzira zochepa za malo a mapazi a ballet. Muchita zozizwitsa zambiri mu malo awa atatu.

• Malo oyambirira : Zitsulo zimayikidwa palimodzi (chithunzi pamwambapa) ndipo miyendo imasinthidwa pang'ono kuchokera m'chiuno kuti mapazi apange malo "V".
• Udindo Wachiwiri : Zitsulo zili pafupi ndi chiuno chapafupi (chithunzi chotsatira chotsatira). Miyendo imasinthidwa pang'ono.
• Udindo Wachitatu : Yambani malo oyambirira. Lembetsani phazi lamanzere kutsogolo pang'ono kuti likhale ndi phazi lamanja (onani slide # 4). Udindo umenewu ukhoza kusinthidwa kuti phazi lamanja liziyenda kutsogolo ndikuyang'anizana ndi chibokosi chakumanzere.

Osadandaula ngati mapazi anu sakuwoneka ngati zithunzi. Sinthasintha mapazi anu momveka bwino, koma musawaumirize. Pamene mukupeza kusintha, mapazi anu adzasintha mwachibadwa.

Mukangoyamba kuchita zovuta panyumba panu, mungafunike kupumula manja anu pambali panu kapena kugwiritsira ntchito pamtunda kapena mpando wokhoza. Pamene mumakhala omasuka kwambiri ndi kayendetsedwe kake, yesetsani kuchita masewera olimbitsa thupi.

3 - Kuyambira Phindu Labwino la Ntchito

Chiyambi choyamba choyambira chinali chopangidwa ndi Lisa Goldschein. Lisa ali ndi digiri ya master mu masewera a kuvina ndipo wakhala akuphunzitsa kugwira ntchito mopitirira zaka 25. Iye tsopano ndi ballet mphunzitsi ndi choreographer pa Masewera Achikopa ku Hollywood High School ku Los Angeles, California.

Kotero kodi muyenera kukhala katswiri wodziwa kuchita zinthu zowonongeka? Ayi ndithu. Amapanga thupi labwino ndi kuvina motere athandizidwa ndi ophunzira atsopano kuti awathandize kukhala ndi thanzi labwino . "Kuchita masewera olimbitsa thupi sikuti ndi ovina okhaokha omwe ndi ochita masewera olimbitsa thupi. Ndizomwe zimapangitsa thupi kuti likhale lolimba komanso limapangitsa thupi kukhala lokhazikika .

4 - Zowonongeka Zofunikira kwa Oyamba

Pogwiritsa ntchito mapulogalamuwa, gwiritsani ntchito mpando, barre kapena counter paulendo. Yesani kugwiritsitsa kwambiri. Tangolani dzanja lanu pamtunda pang'onopang'ono.

1. Pleé pulses. Kuyambira pa malo oyamba, kwerani mawondo pang'ono ndipo pang'onopang'ono muthamanga kapena kuyendetsa mu malo amenewo. Gwiritsani ntchito mapiritsi 25 pa malo oyamba, 25 mu malo achiwiri, makilogalamu 25 mu malo achitatu ndi phazi lamanja kutsogolo ndipo 25 ndi phazi lakumanzere kutsogolo.
2. Développé mwendo ukukweza. Yambani mu malo oyamba. Ndi kulemera kwanu pa mwendo wakumanja, kwezerani zala za kumanzere ndikuwongolera mzere kumanja kwa bondo. Tsopano kwezani mwendo wakumanzere patsogolo panu. Oyamba oyamba adzayendetsa mwendo masentimita angapo kuchokera pansi. Pamene mukukula, mutha kupititsa mwendo. Gwirani mwendo mlengalenga kwachiwiri, kenaka khudzani zala zazing'ono pansi ndikugwedeza phazi lakumbuyo kumalo oyambira. Bwezerani njira yomwe ikuyendetsa mwendo kumbali ndi kumbuyo. Bwerezani ntchitoyi kumbali ina.
3. Zing'onozing'ono . Yambani mu malo oyamba. Yambani mwendo wakutsogolo patsogolo panu ndi zala zakumapazi zogwira pansi ndikukhudza pansi. Tsopano mwamsanga muthamangitse mwendo 2-3 masentimita ndiyeno mubweretse zala zakutsogolo kuti musagwire pansi. Bwerezerani nthawi khumi, mwamsanga mukunyamula ndi kutsitsa pang'ono mwendo. Bwerezerani tsatanetsatane kupitilira mwendo kumbali khumi ndiyeno kumbuyo kumbuyo katatu. Pamene mukulimbitsa, yonjezerani zipolopolo zazikuru , mutukutse mwendo kuti muzitha kutalika nthawi iliyonse.
4. Mapapu ouziridwa ndi ballet. Yambani mu malo oyamba. Pita patsogolo ndi phazi lamanzere kupita kumalo amodzi. Yambani miyendo yonseyo pogwiritsa ntchito maziko anu kuti thupi likhale lolunjika. Bendani kumbuyo kwa mwendo, kotero mubwerere kumalo osungiramo katundu ndikukankhira kumbuyo kwa mwendo ndikubwezera mapazi kumalo oyamba. Bweretsani maulendo 5 kutsogolo, kenaka katatu kumbali. Chitani zomwezo ndi phazi lamanja. Powonjezerani zovuta, yesetsani ntchitoyi ndi manja anu kumbali kapena kumbuyo.
5. Kukwapula kwa ballet. Yambani mu malo oyambirira. Bwerani maondo pang'ono ndikudumphira m'mlengalenga. Bwererani ku malo oyamba mutsetsereke mofulumira mmbuyo pomwe mutakhala ndi mawondo pang'ono. Bwerezaninso maulendo asanu ndi atatu. Chitani zomwezo pa malo achiwiri, komanso pamalo atatu (kutsogolo kutsogolo) ndi malo atatu (kumanzere kumbuyo).

Mungafune kutsiriza kuyambira kwanu koyambira ndi maulendo angapo oyendetsa bwino.

5 - Ailey Barre Kuphunzira

Chotsatira chotsatira cha pakhomo chimachokera kwa Sarita Allen, yemwe kale anali osewera ndi Alvin Ailey American Dance Theatre. Sarita anakhazikitsa Ailey Barre mu 2015 ndipo amaphunzitsa ophunzira ku magulu onse a Ailey Extension ku New York City.

"Ailey Barre amakula bwino, amachepetsa mgwirizano, amawonjezera mphamvu ndi mwendo," anatero Sarita. "Zosintha izi zidzakuthandizani kudutsa mu moyo ndi mphamvu ndi chisomo." Zochitazo zakonzedwa kuti zikwaniritse zotsatira zochuluka muzomwe zilili. Mukhoza kugwiritsa ntchito mpando kapena mapepala othandizira, koma zochitika zonse ziyenera kuchitidwa ndi minofu ya m'mimba yomwe imatulutsidwa mmwamba, komanso ndi msana mwamsanga.

1. Hip imatambasula ndi kutentha kwa mwendo. Khalani ndi mpando ndi dzanja lanu lamanja ndipo muimirire ndi mapazi mu malo ofanana pansi pa inu. Kwezani dzanja lamanzere kumbali kuti likhale ngakhale pamapewa. Lonjezani kumbuyo kwa mwendo kutsogolo, kwezani ndi kuigwira phazi asanu ndi limodzi kuchokera pansi. Kusinthasintha kuchokera m'chiuno, tulutsani mwendo kunja (mukuwonetsetsa) kenako bwererani ku malo oyambira. Bwerezani maulendo 8 kumbali iliyonse.
2. Plié. Yang'anani kutsogolo kwa mpando ndi miyendo mmalo mwachiwiri. Pukuta pang'ono miyendo mpaka momwe iwe ungathere popanda kulola kuti zidendene zikhale pansi. Bwererani ku miyendo yolunjika ndikubwereza maulendo anayi. Mukamayenda plié, onetsetsani kuti mabondo akusunthira molunjika pazitole.
3. Leg swing. Gwira mpando ndi dzanja lanu lamanzere, ndipo yongolerani mkono wakanja molunjika kudenga. Yambani mwendo wamanja kumbuyo kwanu ndi zala zakutsogolo. Tsopano muthamangitse mwendo wakumanja kutsogolo ndi kubwereza nthawi 16. Bwerezani kumbali inayo.
4. Plié 2. Yang'anani kumbuyo kwa mpando ndi miyendo mmalo mwachiwiri. Pewani miyendo pang'onopang'ono kuti musalole kuti zidendene zanu zikhale pansi. Tsopano tsitsani zidendene pansi ndikugwiritsira masekondi atatu. Lembetsani zidendene, yongolani miyendo, ndi kubwereza maulendo asanu ndi atatu.
5. Kutambasula kwala. Yang'anani kutsogolo kwa mpando. Ikani mwendo womanja pampando, ndipo pang'onopang'ono muyende manja mpaka mwendo kuti apume kumbali zonse za mpando wachifumu. Chifuwacho chidzayandikira pafupi ndi bondo. Pogwiritsa ntchito malo otambasula, pendani ndi kuwongolera mwendo woweruza kasanu ndi kamodzi. Kenaka bwererani ku malo owongoka ndi kubwereza mndandanda wa mbali ina.
6. Kuwonjezera kwa malamulo. Gwiritsani kumbuyo kwa mpando ndi mapazi pamalo oyambirira. Kwezani mwendo wakumanja ndikuyika chala chapafupi pansi pa kapu. Mtolo wanu uyenera kukhalabe. Phulitsani zala zanu kutali ndi thupi mpaka mwendo uli wolunjika pa mpweya wa digirii 90 pa chiuno chanu. Lembetsani mwendo pansi ndikubwereza maulendo 8. Kenaka chitani zonse motsatizana.
7. Kutambasula kwala. Poyang'ana kutsogolo kwa mpando, ikani mwendo wakutsogolo pa mpando ndipo pang'onopang'ono muyende manja anu pansi mwendo mpaka apume kumbali zonse za mpando wachifumu. Lembani bondo lolondola kuti mupange malo amodzi. Kwezani miyendo yanu ku malo owongoka ndipo pang'onopang'ono muzimangirira m'chuuno katatu. Sinthani miyendo, ndi kubwereza zochitika zonse kumbali inayo.

6 - Kuchita Zochita Zokwanira Panyumba Panyumba

Ngati mumakonda kuchita zovuta panyumba panu, mungafune kuganizira zoika ndalama zanu pakhomo lanu kuti musayime pafupi ndi mpando kapena tepi. Mukhoza kugula barre yokhazikika pamakampani ngati Pure Barre. Kapena mungafune kuganizira njira yosinthika ngati Fluidity Barre ndi malo osungira katundu omwe amatsamira pansi pa kama kapena mu chipinda. Zonse zamadzimadzi ndi Barre Yoyera zimagulitsa ntchito pa intaneti ndi ma DVD omwe mungathe kuchita pakhomo.

Michelle Austin anayambitsa pulogalamu ya Fluidity Barre. Amanena kuti ntchito yake yopititsira patsogolo ntchito imalimbikitsa thupi logwirizana. Koma adanenanso kuti kayendedwe kake kamathandizira kuti asamalire pansi pamtunda womwe umathandiza kuti asakhale ndi chizoloŵezi chosadziletsa, zomwe zimakhudza mamiliyoni ambiri azimayi.

7 - Gwiritsani Ntchito Zochita Zolepheretsa Kufooka Kwambiri

Ndiye kodi mungagwiritse ntchito ntchito yopangira zolemera ? Inde. Ngati mukugwirizana ndi pulojekitiyi komanso mukudya zakudya zabwino, mumatha kuona zotsatira zolemera .

"Nthawi zambiri mukhoza kuyembekezera kutentha makilomita 300-400 pa ola limodzi," akutero Michelle Austin ponena za kuchita masewero olimbitsa thupi, ndipo akuwonjezera kuti chiwerengerocho chikhoza kusintha malinga ndi thupi lanu . "Ndipo simukusowa kuti mumathera maola ndi maola akugwira ntchito!" Austin akulimbikitsanso kuchita masabata awiri pa sabata sabata kuti ayambe, ndi ma ora makumi asanu ndi awiri (48) pakati pa gawo lililonse kuti apititse patsogolo .

Michelle akunena kuti ogwiritsa ntchito zamadzimadzi nthawi zambiri amamva zotsatirapo nthawi yomweyo, ndi kuyamba kuona zotsatira mwa masiku khumi okha. "Ntchito yopangira mavitamini imayambitsa ndipo imaphatikizapo pafupifupi 630-kuphatikizapo minofu, kuphatikizapo minofu yayikulu ndi yaying'ono yomwe imapanga mawonekedwe, kuyenda, ndi kugwira ntchito kwa thupi lanu lonse. Motero zotsatira zimachitika mofulumira."

Ndipo wophunzitsa akuwonetsa kuti muwonjezere chigawo chimodzi cha cardio monga kuyenda , kuthamanga , kuvina kapena kusambira kupita ku thupi lanu, "pakuti izi ndizochitika zachilengedwe komanso zowonjezereka."

Onaninso zitsanzo ndi mautumiki operekedwa ndi wopanga kuti awonetsere.