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12 exercises with a warm-up and stretching: a complex from Ilze Liepa

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Ballet is not only a wonderful view of stage art, but also a very worthy hobby. If children's dreams of ballet do not pass after many years, then do not despair and think about the lost time and opportunities. After all, you can always do self-study! How to become a ballerina at home? The answer to this question can be found in this article.

Professional ballet or ballet at home?

To begin with, it is necessary to study professional ballet in special educational institutions. If it seems that the question of how to become a ballerina at home implies subsequent professional training, and then getting a real job in the theater, then you will have to be a little disappointed. Why? The fact is that the ballet market is a very competitive place. They practice ballet from a very young age. Moreover, modern troupes consider only those candidates who fit certain physical parameters.

However, this does not mean at all that anyone who has not attended special training since childhood can say goodbye to the dream of ballet forever. After all, the main thing is not only ballet shoes, but also skills and abilities that you can learn on your own. You can dance for your pleasure, engage in non-professional groups and even record and share videos with your own performances for general viewing!

How to become a ballerina at home

To do ballet on your own means to master body ballet. What is it? Body-ballet is called one of the areas of fitness, which appeared relatively recently. Most of the movements studied repeat classical ballet. However, in this case, they were greatly simplified and adapted to ordinary people (that is, without years of preparation).

What is body ballet useful for?

Body ballet not only helps to become a ballerina at home, as most people want, but also has a number of other indisputable advantages.

Here's what you can achieve with regular classes:

  • Weight recovery and weight loss. During training, the student’s pulse jumps to 100-139 beats in 1 min., And this is the mode that starts the process, in which excess fats are actively burned.
  • You can do strengthening and muscle relief. One of the main advantages of body ballet is that it does not contribute to an increase in muscle mass, while the body of the practitioner is gradually tightened. Classes are aimed at training all major muscle groups.
  • Strengthening the joints. Very often body ballet is advised to people who have suffered injuries and are now on the path to restoring physical activity.
  • With regular exercises, breathing and the work of the cardiovascular system begin to improve. Along with this, improvements will also affect the circulatory system, and tissues will receive an additional flow of oxygen.
  • Among the many exercises for ballerinas in body ballet, there are many that emphasize stretching. So the student has every opportunity to improve his flexibility.
  • Many ballet fans love this type of art for its grace and elegance. After just a few choreography classes, you can feel an improvement in your own gait and posture, and in all movements the desired grace will be traced.

Prerequisites and attributes for homework

Having figured out the question of how to become a ballerina at home, you can move on to the next question - what is required for this.

  • The first is the availability of free time. One workout will take at least 1 hour.
  • Secondly, it is comfortable clothing. It is not necessary to run for a ballet tutu, it is enough to have a comfortable tracksuit or any other clothes that do not constrain movement.
  • Thirdly, these are shoes. Ballet slippers are designed for those who know how to use them. For beginners, ordinary Czechs or light athletic shoes are suitable. You can switch to pointe shoes after special training.

Where to begin?

You can practice body ballet either on your own, at home, or under the supervision of special trainers in a fitness club. If the first option seems to you much more attractive, it is worth choosing special programs for beginners. Usually these are detailed instructions and tips that will help you to correctly tune in the right direction and teach you to avoid the most common mistakes.

Classes at home are best done at a large mirror, and the ballet machine can be replaced with an ordinary chair. It is worth noting that the chair, although it is a good analogue of the machine, still can not always provide the necessary support. If there is a sofa / chair / table or any other hard cover nearby, it is sometimes better to rely on it.

So, if you want, start practicing body ballet as soon as possible and experience all the joys of this art from your own experience!

Royal posture and toned muscles: ballet plus Pilates

The representative of the famous ballet dynasty, ballerina and actress Ilze Liepa is for many a model of elegance and excellent physical shape. Of course, her profession requires constant work on herself, but Ilse also “carries the choreography to the masses” - she is the author of her own method of physical training. It is based on classical choreography and Pilates and is part of the studio program, which Ilze Liepa opened for women who care about the perfection of their body. We offer a set of exercises from her new book.

I called the express set of exercises "12 steps to grace." I force myself to do this mini-exercise when I want to take a break from the profession, but not lose shape and muscle tone.

I am confident in the effectiveness of these exercises. I would like them to be your beginning of the day, morning gymnastics, which will give tone, vitality, correct and strengthen the muscles of problem areas.

This express complex does not deny your other activities, whatever they may be. And this is your lifesaver if you want to take care of yourself, but don’t know where to start.

For classes you will need:

  • chair
  • towel
  • mirror
  • free space
  • a wish

How to do the exercises correctly

  • Breathing is an important element of any activity. It is advisable to inhale through the nose, exhale through the mouth. Pay attention to the fact that exhalation corresponds to the most difficult moment of the exercise. (Often say: "Exhale on an effort!")
  • Performing any exercise, try to reach up. The gaze is directed forward. The chin is perpendicular to the chest (maintain a natural cervical curve). It will be great if you can keep your pelvis level. It is great when the lower body is in the middle position, and the abdominal muscles are neatly tucked up. This position of the pelvis allows you to include deep abdominal muscles, which is necessary for a taut abdomen and is safe for the back.
  • It is very important to keep the chest open in its upper part (gently pulling the shoulders back), and the lower ribs - closed (as if pulled together by an invisible corset).
  • The lowered shoulders, shoulder blades directed down and towards the center are also very relevant. (Imagine taking off your handkerchief from your shoulders.)
  • Performing any exercises, choose a range of motion that is comfortable for you.

The reference points of the correct position of the body should be maintained in any position - standing, sitting, lying, on your knees. It will be great if you make it a rule to start each lesson, reminding yourself of important technical “highlights”. At first, it is very difficult to control your body. At this point, your mirror may be your assistant. It will prompt and show all inaccuracies.

1. Alpine step

Walking with high hips.

I.p. - the main rack.

  1. Raise the right leg, bent at the knee joint at a right angle, forward with the simultaneous rotation of the body to the right. Left hand forward, right hand back.
  2. Return to I.P.
  3. Change the position of the arms and legs.

Number of repetitions: up to 40 times (lifting one leg - one repetition).

Important! The supporting leg is straightened. Shoulders down. The pelvis is stable, without amplitude swaying from side to side.

2. Circles shoulders

I.p. - The main stand on bent legs.

  1. Circular movements of the shoulders forward and backward.

Number of repetitions: up to 4 circles in each direction.

Important! Stretching to the ceiling along the entire length of the spine. Ribs (front lower) closed.

3. Hands apart

I.p. - The main stand on bent legs. Hands forward parallel to the floor. Palms to the ceiling.

  1. Keep your hands apart. Take a breath
  2. Return to the IP by turning the palms inward at 270 ° (the thumbs are directed to the floor). Exhale.
  3. Extend your arms to the sides, continuing to turn your palms towards the ceiling. Take a breath
  4. Return to I.P. Exhale.
  5. Repeat items 1–4.

Number of repetitions: up to 4 cycles.

Important! Equal position of the pelvis. Shoulders down. The front lower ribs are closed. The chest opens through the movement of the arms to the sides.

4. Relay with hands

I.p. - The main stand on bent legs. Hands up the third position.

  1. Tilt the body to the right, keeping the position of the hands.
  2. Return to starting position.
  3. Spread your arms to the side with the head turning to the right.
  4. Run pp. 1-3 to the left.

Number of repetitions: 4 cycles.

Important! The pelvis without swaying to the right and left (tilt from the waistline). Shoulders down. The head during bending at an equal distance from the hands. The top of the slopes stretches diagonally up.

Exercise complex

1. Sphinx

Lunges: strengthen the front thigh, buttock muscle. Stretch the front surface of the back of the standing leg.

I. p. - deep lunges with the right foot forward. Left foot resting on the floor. The tibia is perpendicular to the floor. Hands on the thigh of the right leg or resting on a chair. (Put a towel under your knee.)

  1. Straighten the left leg, lifting it from the knee and maintaining the depth of the lunge.
  2. I.p. - knee on the floor.

Number of repetitions: up to 8 times with each foot.

Important! Keep the shin in front of the standing leg perpendicular to the floor. The knee behind the standing leg is directed to the floor. Shoulders down. The elbows are bent. Keep the body upright, lower abdomen tightened.

When straightening the standing leg behind, the depth of the lunge remains unchanged. The lowering is smooth, with the soft contact of the knee with the floor.

  1. Fix the position of a deep lunge on the right foot, the left is straight (behind).

Number of repetitions: hold the lunge position on 8 accounts.

Note: if it is impossible to complete the exercise in full, complete the exercise in step 2 or reduce the number of repetitions. Perform the exercise in both directions.

Stretch

Stretch: back of the thighs and popliteal region. Possible sensation of stretching in the calf muscle.

I.p. - standing facing the back of the chair at arm's length. The left leg is bent. Right foot forward on the heel.

  1. Tilt forward.
  2. Lock the tilt position.

Number of repetitions: hold the position for 10 seconds.

Important! The back is extended. Breathing is free.

Note: Perform the exercise on both legs.

2. Plie in the second wide position

We strengthen: the thigh inside, the thigh in front, buttocks, lower legs. Stretch: the inner thighs and improve the mobility of the hip joints.

I.p. - standing facing a chair. Legs apart, feet turned outward. Hands on the back of a chair.

  1. Deep plie in the second position.

Number of repetitions: 8 times.

Important! Knees on the plate over the feet. The housing is upright. Shoulders down. The ribs are closed. Slow pace.

  1. Measure in the deepest plie position.
  2. Lift the right heel.
  3. Lower the right heel.
  4. Lift the left heel.
  5. Lower the left heel.

Number of repetitions: 8 times the alternate rise of each heel.

Important! The amplitude of the plie is unchanged. The feet are firmly on the floor.

  1. Simultaneous lifting of both heels.

Number of repetitions: 8 times.

  1. Lift both heels and freeze in the deepest position or spring down.

Number of repetitions: 8 times.

Important! Focus on downward movements.

Note: if it is impossible to complete the exercise in full, complete the exercise on p. 8 or reduce the number of repetitions.

Stretch

Stretch the front surface of the thighs.

I.p. - standing facing the back of a chair on his left bent leg. The right leg is bent back and supported by the right hand, the heel is close to the buttock. Knee pressed to the knee. Left hand on the back of a chair.

  1. Lock the position of the right thigh.

Number of repetitions: hold the position for 10 seconds.

Important! The lower abdomen is tightened. The ribs are closed.

Note: Perform the exercise in both directions.

3. Closed attire to the side

Strengthen: buttocks, outer thighs and hips. We improve the range of motion in the hip joints.

I. p. - standing facing the back of a chair. The supporting leg is half bent, the working one is half bent and raised to the side, the knee forward, the toe toward you.

  1. Raise the right leg to the side 30-40 cm from the floor.

Number of repetitions: 8 times

  1. Straighten your leg to the side while maintaining your foot position.

Number of repetitions: 8 times

Important! The lower abdomen is tightened. The ribs are closed. The knee of the working leg is directed forward, and the heel is back.

Note: Perform the exercise in both directions.

Stretch

Stretch: back muscles, intercostal muscles.

I.p. - standing on the right foot. The left leg is brought back to the right.

  1. Extend your left hand to the right above your head. Right hand in front of you.
  2. Lock the tilt position.

Number of repetitions: hold the tilt position for 10 seconds.

Important! The ribs are closed. The body tilts to the side. The upper arm extends diagonally upward through the little finger.

Note: Perform the exercise in both directions.

4. Heron

Leaving the legs back and to the side. Strengthen: buttocks, back of the thighs. Stretch: the back surface of the supporting leg.

I.p. - standing on a half-bent left leg, leaning with straight hands on the back of a chair. Right foot back. Stop by yourself.

  1. Lift your right leg up.
  2. Lower the foot 5-10 cm.

Number of repetitions: 8 times.

Important! The body and leg form a single line in and. n. Shoulders lowered. The lower abdomen is tightened. The ribs are closed. The heel is directed to the ceiling, the knee to the floor.

  1. Bend the right leg at an angle of 90 °.
  2. Lift the right leg.
  3. Lower by 5-10 cm.

Number of repetitions: 8 times.

Important! Shoulders down. The lower abdomen is tightened. The ribs are closed. The heel is directed to the ceiling, the knee to the floor.

  1. Expand the right knee to the right.
  2. Return the knee to the center.

Number of repetitions: 8 times.

Note: Perform the exercise on both legs. If it is impossible to complete the exercise in full, complete the exercise in step 5 or reduce the number of repetitions.

Stretch

Stretching the buttocks and the outer surface of the thigh. Stretch: buttocks, outer thighs and hips.

I.p. - standing on a bent left leg. The right leg is bent, the foot on the left thigh. The knee of the right leg is set aside. Hands on the back of a chair.

  1. Bend forward while bending the support leg.
  2. Lock the tilt position.

Number of repetitions: hold the tilt position for 10 seconds.

Important! The knee of the right leg tends to the floor. The housing is elongated.

Note: Perform the exercise in both directions.

5. Swinging Birch

We strengthen: the front surface of the thighs, knee joints and deep abdominal muscles. Stretch: the front surface of the thighs.

I.p. - kneeling. The legs are hip-width apart. Hands behind your head. (Put a towel under your knees. It will be more convenient.)

  1. Tilt back straight housing.
  2. Return to I.P.

Number of repetitions: 8 times.

Important! The legs and body form a straight line. Shoulders down. The lower abdomen is tightened. The ribs are closed.

  1. Lock the tilt position back.

Number of repetitions: hold the position of 8 accounts.

Note: if it is impossible to complete the exercise in full, complete the exercise in step 2 or reduce the number of repetitions.

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