txheem
Mary Helen Bowers tus kws tshaj lij ballerina, muaj koob npe zoo guru thiab tus tsim ntawm cov txheej txheem kev cob qhia ntawm Ballet Zoo nkauj. Nws cov kev pab cuam yog qhia tsis tau tsuas yog nyob rau hauv lub zoo meej ntawm daim duab, tab sis kuj mus txhim kho lub cev nqaij daim tawv, kev loj hlob ntawm kev tshav ntuj, tsim ib tug saj zawg zog lub cev yas.
Workout Mary Helen Bowers lab tus ua haujlwm rau ntau qhov laj thawj. Ua ntej, lawv tsis tshua muaj kev cuam tshuam thiab tsis muaj kev puas tsuaj rau cov pob qij txha. Qhov thib ob, lawv muaj rau txhua pawg ntawm cov tub ntxhais kawm los ntawm cov pib mus rau qib siab. Thib peb, los ntawm qhov kev pab cuam nrog Mary Helen Bowers koj yuav muaj peev xwm tsim cov leeg ntev thiab lub cev ntshiv ntawm tus ballerina. Plaub, koj yuav muaj peev xwm tsim cov yas, kev tshav ntuj thiab kev hloov pauv uas tseem ceeb heev rau ntau tus ntxhais.
Peb muab rau koj mloog zaj dab neeg ntawm kev tsim cov kev pab cuam los ntawm Mary Helen Bowers Ballet Zoo nkauj, kev tshuaj xyuas ntawm nws cov kev ua haujlwm nrov thiab cov lus qhia zoo txog cov yeeb yaj kiab nrog Mary Helen los ntawm peb cov neeg siv khoom Christine.
Txog Mary Helen Bowers
Mary Helen Bowers (yug 1979) yog ib qho ntawm cov kws qhia ntau tshaj plaws hauv Tebchaws Meskas. Zoo li ntau tus neeg ntaus pob, nws tau kawm cov txuj ci no txij thaum yau, thiab thaum muaj hnub nyoog 12 xyoo nws pom tau hais tias nws xav txuas nws lub neej nrog kev ntaus pob tesniv. Nyob rau hauv kaum tsib xyoos, Mary Helen tau tsiv tawm ntawm lub xeev mus rau New York, qhov chaw uas nws tau los ua ib tug tub ntxhais kawm ntawm lub tsev kawm ntawv muaj koob meej ntawm American ballet hauv Manhattan. Ib xyoo tom qab ntawd nws tau raug caw tuaj koom lub ballet hauv New York. Mary Helen tau ua nyob rau hauv ballet rau 10 xyoo, tab sis vim raug mob raug yuam kom ua tiav nws txoj haujlwm.
Tom qab ua tiav txoj haujlwm ua tus kws ua yeeb yam ntaus pob, Mary Helen Bowers tau txuas ntxiv nws txoj kev kawm thiab tau txais bachelor of arts degree hauv lus Askiv hauv Columbia University hauv New York. Tawm ntawm qhov chaw thiab kev tawm dag zog txhua hnub, Mary Helen pib nce qhov hnyav thiab maj mam poob zoo. Xws li kev hloov pauv tshwm sim ballerina tsis nyiam thiab nws txiav txim siab rov pib kev cob qhia tom tsev. Pib xyaum ntawm lawv tus kheej, Mary Helen pom tau hais tias nws xav tsim koj tus kheej cov txheej txheem qoj ib ce kom poob phaus.
Tus naas ej Mary Helen tau dhau los ua tom qab ua haujlwm nrog Natalie Portman hauv kev npaj rau zaj duab xis "Black Swan". Ua tsaug rau lub luag haujlwm no, Natalie tau txais qhov khoom plig Oscar thiab nws tus kws qhia - kev vam meej thiab qhov tseeb ntawm Hollywood hnub qub. Rau Mary Helen suav nrog cov neeg ua yeeb yam xws li Zooey Deschanel, Liv Tyler, Kirsten dunst, Miranda Kerr thiab ntau tus qauv ntawm Victoria's Secret. Tsis tas li ntawd, ntau txhiab tus poj niam thoob ntiaj teb dhau los ua cov neeg ua yeeb yam ntawm Ballet Zoo nkauj workouts.
Mary Helen Bowers tau sib yuav rau tus kws lij choj Paul Dance, lawv muaj ob tug ntxhais. Txawm tias tos cov menyuam yaus ballerina tsis tau tso tseg kev ua haujlwm tsis tu ncua thiab ntxiv rau tsim cov kev pabcuam tshwj xeeb muaj kev nyab xeeb rau cov poj niam cev xeeb tub. Xws li kev tshaj lij thiab kev hlub ntawm kev tawm dag zog tuaj yeem khib!
O Ballet Zoo Nkauj
Thaum koj tsim ib txoj kev Ballet Zoo nkauj Mary Helen Bowers tso siab rau lawv tus kheej kev paub. Nws yog ua raws li peb lub ntsiab lus tseem ceeb ntawm ballet: lub cev zoo nkauj, lub zog thiab kev tshav ntuj. Nws qhov kev ua si ballet, sib txuas cov khoom siv los ntawm kev ua kis las, classical ballet thiab ncab, ua tsaug rau qhov uas koj tuaj yeem tsim lub cev yuag thiab toned nrog cov leeg zoo nkauj ntev. Mary Helen tau tso ob peb DVDs nrog kev ua haujlwm, thiab txawm tias cov phau ntawv piav qhia lawv cov txheej txheem.
Thaum xub thawj siab ib muag, Ballet Zoo nkauj workout tej zaum yuav zoo li me me thiab tsis muaj txiaj ntsig. Tab sis nws tsis yog lawm. Workout Mary Helen tuaj yeem piav raws li “tiring-exhausting”: koj tsis ua pa nyuaj thiab ncuav ponntim rau txhua chav kawm, tab sis koj yuav hnov tag nrho cov leeg ntawm koj lub cev.
Kev rov ua dua ntawm kev tawm dag zog yam tsis muaj qhov hnyav ntxiv yuav ua rau koj cov leeg pob txha thiab pab tshem tawm cov teeb meem, txhim kho txoj kev tshav ntuj thiab lub cev. Hauv qhov kev xyaum no, Ballet Zoo Nkauj (tsis zoo li, piv txwv li, los ntawm cov tswv yim zoo li no zoo li HIIT, crossfit, thiab plyometrics) tsis txhob tso tseg thiab tsis txhob rhuav tshem koj lub cev. Tsis tas li ntawd, ballet Fitness yog tsawg feem ntau ntawm kev raug mob, tshwj xeeb tshaj yog rau kev ua haujlwm hauv tsev. Kev cob qhia nrog Mary Helen koj yuav ua haujlwm tshaj cov leeg thiab ntxiv dag zog rau cov pob txha hauv txoj kev nyab xeeb tshaj plaws.
"Muaj ntau qhov chaw ntawm kev tawm dag zog nruj thiab vam khom sai ntawm cov leeg nqaij, tab sis kuv xav tsim ib qho kev pab cuam uas yuav ua rau daim duab ntau feminine thiab elegant thiab tib lub sijhawm txhim kho lub cev muaj zog thiab yoog raws. Tom qab ua tiav nws txoj haujlwm tshaj lij, thaum kuv thawj zaug pib ua haujlwm, Kuv niaj hnub ntes kuv tus kheej ntawm qhov tseeb tias yuav hloov pauv cov kev tawm dag zog kom cov duab tsis dhau los. Kuv zoo siab tias nrog Ballet Zoo Nkauj Kuv tuaj yeem pom qhov sib txawv ntawm lub ntiaj teb kev seev cev, kev noj qab haus huv thiab kev noj qab haus huv ", hais tias Mary Helen Bowers.
Yuav kom haum Ballet Zoo nkauj workout? Txhua leej txhua tus, tsis hais hnub nyoog thiab theem ntawm kev cob qhia. Koj tsis tas yuav ua tus ntaus pob lossis txawm tias muaj kev tawm dag zog. Txhua yam koj xav tau yog lub siab xav hloov koj lub cev. Thaum xub thawj nws yuav nyuaj rau rov hais dua cov kev taw qhia kuj zoo nkauj thiab muaj kuab heev raws li nws hloov tawm Mary Helen (tom qab tag nrho, nws yog tus kws tshaj lij ballerina tau ntau xyoo), tab sis nws tau maj mam tsim.
Rau cov chav kawm ntawm Ballet Beautiful programs tsis xav tau khoom siv ntxiv thiab kev ua kis las tshwj xeeb lossis kev seev cev. Mary Helen Bowers qhia kom ua yam tsawg kawg peb teev hauv ib lub lis piam kom pom qhov xav tau, yog:
- daim duab zoo nkauj,
- lub cev muaj zog toned nrog cov leeg ntev
- plasticity thiab gracefulness ntawm ballerina,
- ib tug erect posture,
- qhov yooj ntawm cov pob qij txha
- zoo stretch thiab yooj.
Txawm li cas los xij, nws yuav tsum raug sau tseg tias ua cov haujlwm xws li Ballet Zoo Nkauj, tsis suav cov txiaj ntsig ceev. Qhov kev ua haujlwm no yog rau kev ua tau zoo, tab sis maj mam hloov ntawm lub cev. Piv txwv li, lub zog thiab kev cob qhia cardio yuav ua rau koj sai dua thiab pom tau zoo dua. Qhov zoo tshaj plaws, rau kev sib npaug thiab kev txhim kho ntawm lub cev zoo, ua kom muaj kev sib txawv ntawm lub cev.
Workout Mary Helen Bowers
Mary Helen Bowers tau tso tawm ntau qhov kev ua haujlwm DVD, uas yooj yim ua tom tsev. Ballet Zoo nkauj tag nrho cov yeeb yaj kiab yog 60 feeb ntev. Koj yuav tsis xav tau cov cuab yeej ntxiv, tsuas yog Mat. Kev tawm dag zog s cuam tshuam tsawg, yog li tsim nyog txawm rau cov neeg uas tsis pom zoo cov chav kawm hnyav vim muaj teeb meem nrog cov pob qij txha.
1. Tag nrho lub cev Workout
Qhov kev pab cuam no zoo meej rau cov pib tshiab, koj tuaj yeem pib koom nrog Mary Helen Bowers. Kev cob qhia yog ua tiav rau hauv pem teb thiab muab faib ua ob peb ntu:
- Kev qoj ib ce rau pob tw thiab nraub qaum (13 feeb)
- Kev tawm dag zog rau cov leeg plab (6 feeb)
- Kev tawm dag zog rau sab hauv ncej puab (6 feeb)
- Kev tawm dag zog rau sab nraub qaum (10 feeb)
- Kev tawm dag zog rau caj npab, xub pwg thiab hauv siab (10 feeb)
- Ballet squats (3 feeb)
2. Lub cev tawg
Ib txoj haujlwm nyuaj dua, tab sis kuj zoo meej rau txhua qib kev txawj: los ntawm cov pib mus rau qib siab. Koj yuav ua kev tawm dag zog rau txhua qhov chaw teeb meem, feem ntau ntawm kev cob qhia yuav tshwm sim hauv pem teb.
- Kev qoj ib ce rau caj npab thiab lub xub pwg nyom (12 feeb)
- Kev tawm dag zog rau nraub qaum thiab plab (15 feeb)
- Kev qoj ib ce rau pob tw thiab ceg (30 feeb)
3. Sculpt & Hlawv Cardio Blast
Qhov kev zov me nyuam muaj 2 qhov kev cob qhia rau 30 feeb:
- Tag Nrho Lub Cev Muaj Zog & Cardio (cardio qhov cuam tshuam qis thiab toning ce ua los ntawm ib qho chaw sawv ntsug)
- Tag Nrho Lub Cev Toning (kev tawm dag zog toning ua rau hauv pem teb)
4. Swan Arms Cardio
Nws yog qhov tsis tshua muaj kev cuam tshuam cardio workout uas tsis muaj dhia los ntawm Mary Helen Bowers.
Kev tshuaj xyuas ntawm Swan Arms Cardio los ntawm peb cov neeg siv khoom Christine:
5. Cardio rog hlawv
Qhov cuam tshuam tsawg ntawm cardio workout uas suav nrog kev dhia dhia dhia. Nws muaj ob peb ntu roj hlawv:
- Core Workout (11 feeb)
- Lub cev sab sauv (16 feeb)
- Lub cev qis (13 feeb)
- Tag Nrho Lub Cev Ua Haujlwm (11 feeb)
6. Backstage Workout
Kev cob qhia Workout Backstage dhau mus rau hauv pem teb. Koj yuav ua haujlwm rau txhua qhov teeb meem: plab, nraub qaum, pob tw, ceg, caj npab, xub pwg, hauv siab. Raws li qhov kev pab cuam no tau muab faib ua ob peb ntu:
- Arabesque Extensions (rau pob tw, ceg thiab plab)
- Ballerina caj npab
- Ballerina Legs (rau ceg)
- Abs nrog Core Twist (lub plab tawv)
- Ballerina Legs - Inner Thigh (rau sab hauv ncej puab)
- Staggered Choj - Legs, Butt & Core (rau ob txhais ceg)
- Extended Stretching (txoj kev)
Cov kev xav txog Backstage Workout los ntawm peb cov neeg siv khoom Christine:
Kev ua haujlwm nrog Mary Helen Bours kuj tuaj yeem pom hauv online ntawm nws lub vev xaib: https://www.balletbeautiful.com/ Sau npe rau ib hlis nqi 40$.
Kev tshuaj xyuas ntawm kev tawm dag zog Mary Helen Bowers
Peb cov neeg siv khoom Christina tau qhia rau peb saib xyuas cov kev pabcuam ntawm Ballet Zoo nkauj, thiab peb ua tsaug ntau! Kev tshuaj xyuas kev lag luam yog cov khoom siv tseem ceeb tshaj plaws ntawm peb lub xaib, yog li peb ib txwm ua tsaug rau peb cov neeg nyeem rau qhov kev pab cuam loj tshaj plaws rau kev txhim kho qhov project.♥ Qhia nrog koj ib qho tseem ceeb heev, nthuav thiab qhia tawm tswv yim los ntawm Christina, tom qab nyeem ntawv tias koj yuav xav sim ua haujlwm Mary Helen Bowers hnub no.
"Hauv lub tuam txhab ntawm Mary Helen Bowers kuv tau ua ntau tshaj li ib xyoos, thiab ib qho hais txog qee yam hais. Feem ntau hauv Ballet Zoo Nkauj, Kuv tau nyiam los ntawm kev cob qhia ntau haiv neeg. Tam sim no kuv qhov system ntawm kev ua ub no yog raws li nram no: thawj lub lim tiam - 5 workouts nyob rau hauv txoj hauj lwm sawv, lub lim tiam thib ob - 5 workouts ntawm Mat. Yog tias koj xav tau ntau haiv neeg, koj tuaj yeem hloov cov kev sib tham hauv ntau lub lis piam. Tab sis tuaj rau qhov system no, kuv, ntawm chav kawm, tsis tam sim ntawd.
Kuv txoj kev hlub rau Mary Helen pib nrog Lub Cev Blast. Txij li thaum Tag Nrho Lub Cev Ua Haujlwm, uas yog nws tus kheej ib yam dab tsi zoo, tshwj xeeb tshaj yog rau beginners, kuv poob siab me ntsis, raws li xav tau los ntawm ib tug ballerina ib yam dab tsi tiag tiag shocking thiab exhausting. Peb txhua tus paub tias qhov kev ua haujlwm nyuaj yog muab rau cov neeg seev cev rau lawv txoj kev tshav ntuj, fluidity thiab yooj yim ntawm kev txav.
Thiab ces kuv pom 2 ntawm ntu Lub cev tawg nrog rau qhov tseem ceeb ntawm lub cev qis. Raws li pear, tshaj tawm tias kev tawm dag zog ntau ntawm ko taw tsis yog thiab tsis tuaj yeem ua tau! Txawm tias muaj tseeb hais tias cov ceg ntog ntawm no tsis yog qhov hnyav ntawm tag nrho lub cev, tab sis tsuas yog lawv tus kheej xwb, cov ntu ntawm kev tawm dag zog no tuav lub shit tawm ntawm yuav luag txhua tus daredevil! Zoo li ntau yam ntawm cov kev tawm dag zog no paub, tab sis pom zoo, video yeej ib txwm muaj zog ntau zog rau kev tawm dag zog kom muaj nuj nqis thiab nrawm dua li gifs lossis duab hauv lub network.
Qhov uas tau los ua rau kuv ib qho kev tshwm sim ntau dua yog ntu nto moo yog Swan Arms nrog tib DVD, Lub Cev Blast, uas qhia kuv tias txoj kev npaj tuaj yeem ua tau zoo thiab siv tau zoo. Tsis tas li ntawd, tsis zoo li ntau lwm yam kev tawm dag zog tab sis qhov no tsis ua rau muaj qhov tsis zoo rau kuv lub xub pwg nyom tsis zoo.
Yog tias qhov kev thauj khoom zoo li koj tsis txaus, koj tuaj yeem sim lwm qhov disc - Backstage Workout. Los yog txawm los muab ob qho kev tawm dag zog no rau koj nyiam. Hauv qhov kev pab cuam no muaj ob ntu uas zoo sib xws los ntawm tag nrho cov uas tau nthuav tawm rau lwm tus DVD Ballet Beautifull. Ua ntej thiab qhov tseem ceeb tshaj plaws yog, tau kawg, ntu los ntawm qhov kev cob qhia pib. Rau kuv tus kheej nws yog ib qho kev sim loj, vim tias kuv ntseeg tias kuv qhov kev nkag siab ntawm qhov sib npaug tiag tiag tom qab cardio workout nrog Mary Helen. Raws li nws tsis yog li ntawd! Ntawm Mat, ntawm txhua plaub - qhov ntawd yog qhov uas koj twv koj lub vestibular system!
Qhov thib ob nthuav ntu ua raws tam sim tom qab kev tawm dag zog ntawm cov xovxwm. Qhov no yog txhais ceg tsa los ntawm txoj hauj lwm prone. Thaum pib, thaum hom kev thauj khoom no tseem yog qhov tshiab, cov kev tawm dag zog no nyuaj heev. Qhov tseeb, Mary Helen muaj kev cob qhia ywj pheej nrog cov kev tawm dag zog thiab kev sib xyaw uas lawv tuaj yeem pom. Thiab txhua tus ntawm lawv tau ua haujlwm zoo hauv qab ncej puab thiab pob tw. Wow!
Yog tias peb tham txog kev cob qhia cardio, ces nws nyuaj heev. kuv hlub Sculpt & Hlawv Cardio Blastthiab Swan Arms Cardio. Feem ntau, qhov tshwj xeeb ntawm kev cob qhia Ballet Beautifull nyob rau hauv txoj hauj lwm sawv yog tias koj tsis ua hauj lwm ib pab pawg leeg. Koj ua haujlwm los ntawm txhua tus tau koom nrog txhua yam: ko taw, tes thiab nias, thiab kiv. Ntxiv rau, muaj kev ua haujlwm tas mus li ntawm kev txhim kho kev sib koom tes, lub cev thiab kev sib npaug.
Frankly, rau cov kev ua ub no ntawm kev tshav ntuj nyob rau hauv kuv tsis yog kiag li. Kuv muaj lub cev tsis zoo (Nyob zoo, kuv tus txha nraub qaum tsis muaj zog!) thiab kuv ib txwm poob qhov chaw rau sab. Kev tawm dag zog nrog Mary Helen tau dhau los ua kuv qhov kev txhawb siab tsis yog hais txog kev ua haujlwm ntawm kev ncab, Kuv kawm kom rov qab thiab xub pwg ncaj. Kuv tsis co ntawm ib sab mus rau sab. Rau qhov loj heev txij thaum yug los, zoo li kuv, qhov no yog qhov kev vam meej loj.
Kuv ntseeg hais tias Ballet Zoo nkauj, ballet thiab lwm yam kev cob qhia feem ntau yog ib qho kev xaiv rau cov neeg uas muaj hnub nyoog xav kom nyob twj ywm. Vim tias qhov system no muab peb cov kev xaiv loj. Peb tuaj yeem nqa hauv daim ntawv ntawm ob txhais taw, txawm tias lub hauv caug tsis muaj zog, los ua viav vias xovxwm uas tsis muaj kev cuam tshuam kev sib tw thiab ua haujlwm ntawm tes, txawm tias thawb-UPS peb tsis tau (tseem) muab. Thiab cia peb tsis txhob hnov qab txog tej yam tseem ceeb no rau cov neeg ntawm txhua lub hnub nyoog thiab poj niam txiv neej, raws li kev nkag siab ntawm kev sib npaug, ncab, thiab lub cev zoo. Tsuas yog muab sijhawm rau cov kev tawm dag zog no thiab suav nrog lawv hauv nws txoj haujlwm. Kuv paub tseeb tias koj yuav tsis khuv xim nws!”
Thiab peb rov ua tsaug Christine rau qhov kev tshuaj xyuas tag nrho txog cov kev pab cuam ntawm Ballet Zoo nkauj thiab cov lus qhia siv tau raws li nws qhov kev paub ntawm kev cob qhia nrog Mary Helen Bowers♥
Video Ballet Zoo Nkauj
Txhawm rau kom muaj lub tswv yim txog tus qauv, Ballet Zoo nkauj, sim ua haujlwm luv luv Mary Helen Bowers rau 3-5 feeb rau cov teeb meem sib txawv: caj npab, plab, ceg, pob tw. Koj tuaj yeem ua ke ntau cov yeeb yaj kiab thiab tau txais cov kev pabcuam tiav rau tag nrho lub cev. Tab sis koj tseem tuaj yeem siv cov yeeb yaj kiab luv luv no los ua ib qho ntxiv rau lawv qhov kev cob qhia thawj zaug.
1. Ballet Zoo nkauj: Ua kom siab sab hauv siab
2. Ballet Zoo nkauj: Tone thiab nqa koj derrière
3. Ballet Zoo nkauj: Tone koj txhais tes
4. Ballet Zoo nkauj: Cardio
5. Ballet Zoo nkauj: Sculpt thiab ntsws koj
6. Ballet Zoo nkauj: Postnatal Workout
Saib ntxiv: Workout Tone It Up: keeb kwm, txheej txheem cej luam thiab kev xav los ntawm peb cov neeg nyeem, Barbara!