Smart Watch Woman
The Barre exercise is one of the hottest fitness trends. But they are not new. The low-impact, full-body exercise was invented by ballerina Lotte Berk more than 70 years ago to heal her injured back. They are still going strong today.
Why is Barre so popular? Andrea Funara said, "At any point in his fitness journey, Barre's physical strength is great." Based on a combination of yoga, Pilates, strength training and (of course) ballet, Barre has multiple benefits. In addition to better strength, flexibility, balance and body alignment, fans believe it builds longer, thinner and more contoured muscles. Because it is relatively easy on the joints, it is also ideal for people recovering from injuries or surgery, or for those who are pregnant (with your doctor's permission).
What does barre look like? Think about it. A lot of small, isometric exercise tires the muscles. You don't need to be a dancer or have a ballet stick to do this. "It's great to train at home in a bar! "Fornarola said. "They need minimal equipment, and a lot of times you can get an efficient workout with just a mat and a resistance band." But even without that, all you really need is a little support from the back of your chair.
If you're interested, this 5-step exercise can help you get started -- no equipment required.
- Wide second position. Do you wish you had the hips and thighs of a dancer? This basic ballet move will help.
Stand with your feet slightly wider apart than your hips. Then, rotate your foot so that your toes are slightly outward. Slowly lower yourself into a squat position, keeping your back straight and your core engaged. Gradually beat up and down 20 ~ 30 times.
- Back dancing. You may be surprised to learn that some of the lever action is performed on the mat. For example, this floor type exercise works the core, gluteus maximus, buttocks, thighs.
Lie down on a mat or floor with your hands at your sides. Bend your knees and spread your feet so they are about the distance from your hips. Keep your upper back on the ground and lift your hips slightly off the floor, about 2 inches. Tighten your hips, while contracting your abdominals, and then release. Repeat 30 times.
- Push Ups. Barre push ups are a great way to work your back, chest, and shoulders. But when you don't have leverage, the floor works just as well.
Start in a high support position with your hands under your shoulders, feet hip-width apart, and your back flat. Keeping your abs contracted, slowly bend your elbows and lower your body toward the floor. Then, using your arms, push your body back to a flat position. If that's too challenging, try modified push-ups. Repeat 5 to 10 times.
- Narrow V. This multitasking exercise works the inner and outer thighs in one movement.
Stand with your feet together. Slowly rotate your toes outward while keeping your heels connected so that your feet form a V, about 4 inches wide. Bend your knees slightly and lift your heels about an inch off the floor. Put your weight on the soles of your feet. Then, place one hand on the back of the chair. Inhale, sink, press heels, pulsating 15 to 30 times.
- Clamshells. If your goal is to shape the inner and outer thighs, shells are your friends.
Lie on your right side with your legs crossed and knees bent at right angles. Put your head on your right hand. Then place your left hand flat on the ground in front of your waist for support. Bring your feet together, place your right hip on the mat, contract your abs, and lift your left knee. Pinch your hips and lower your knees. Repeat 15 to 30 times, then switch sides. (If you want to move up a notch, repeat this exercise, but instead of lowering your knees, press them up.)
How does exercising at home compare to taking classes? "While nothing can replace the energy of a live class, it's a great way to get a feel for the pace of practice and class before you hit the gym," Mr. Fola said. So grab a chair and get started!
What's more,you can use BP smart watch to track your fitness and record exercise.It will help you a lot to know more about your body and keep in a better health.