Dear ladies and gentlemen, we introduce diet habits for the celebrities in the last article. Today, we are going to introduce you to exercises in ballet to keep in good shape. Practice ballet at home in your spare time, you can have a good shape!
Why ballet?
In Sisters Riding the Wind and Waves, we find those female superstars who are at a certain age still have good shape thanks to dance and exercise, especially in ballet.
JinQiaoqiao performed “Big Fish”, just like a fairy.
Dong Jie performed “The Nutcracker” exquisitely.
In the supermodel industry, supermodel Karlie Kloss said: “Taking ballet is one of the best things that a girl can do. It teaches you discipline, strength, and you are being aware of your body.”
Karlie Kloss walks on the catwalk so fascinatingly.
Ballet is not as strong as aerobic exercise, instead, it effectively consumed calories in the combination of dynamics and statics. Clearly, ballet can achieve your coordination and beauty.
The following modified exercises are the essence that was customized from the five classic ballet exercises. Discover with me now:
Upper body part
Cambré/port de bras
Benefit
This exercise will elongate your arms, strengthen your back, and refrain yourself from hunchback.
Modified exercises
Keep your heels and knees together.
Go down, bending at the waist and your legs bend back with you. Just the body moves from the waist.
Go up in the back and the same goes for the side. You want to reach without moving the hips.
Practice frequency
5 times per session, each time do 2 sessions.
Epaulement
Benefit
Stretch your posture, improve your body balance, and improve your arm strength.
Modified exercises
Slowly raise your arms from the front, slowly expand them, and form a straight line, and hold for five seconds.
Slowly raise your arms from the front to over the head, and look at your hands above, and hold for five seconds.
Expand your right hand to the back, and drop your left hand to the front of your body. Hold for five seconds.
Let your arms slowly go back to the front of your body, open to both sides, and go down to both of your sides, to the beginning position.
Raise the arm again from the initial position, one arm position is slightly higher, and the other hand position is slightly lower, forming a straight line with a slope, hold for 5 seconds.
Practice frequency
2 times per session, each time 2 sessions.
Lower body part
Tendu
Benefit
Extend leg tendons, activate leg joints, improve leg strength and stability and flexibility of body control.
modified exercises
Hold the rail by one arm, open the other arm to the side of your body. Open your feet at a position of 180 degrees, like a straight line.
Bring your foot forward, return to its original position.
Bring your foot to the side, return to its original position.
Bring your foot backward, return to its original position.
Practice frequency
5 times per session, each time 2 sessions.
Degagé
Benefit
Exercise the legs to stretch the leg tendons and increase the strength of the arches, toes and ankles.
modified exercises
Open your feet at a position of 180 degrees.
Hit a position of tendu and degage list a position a little bit below 45 degrees, come back in to hit the tendu, and toes lead back to the initial position.
Degage up and down, can be done in the front and back direction, left and right direction.
Practice frequency
5 times per session, each time 2 sessions.
Rond de jambe
Benefit
Improve the coordination and stability of the limbs, reduce the side effects of sitting for long periods of time in office or reading, promote blood circulation, and relax the bones.
modified exercises
Hold the rail by one arm, open the other arm to the side of your body. Open your feet at 180 degrees, forming a straight line.
With one leg forward, draw a 1/4 circle of 90 degrees, and continue to draw a semicircle of 180 degrees backward, return to the initial position.
Practice frequency
5 times per session, each time 2 sessions.
That’s it, for the introduction of the modified ballet exercises. Did you learn the above exercises? Keep practicing, and you will see your deportment and figure improve! Dance ballet now!
