Hi all! I want to tell you about the complex that pleasantly surprised me
recently. I already wrote about how I found wonderful yoga for my back from this trainer. Naturally, I started looking for what else she had that was delicious. So I found something new for myself - Bodyballet. And also a couple of excellent complexes, which I will definitely tell you about later, as they are really cool and effective.
In fitness, complexes based on the principles of classical choreography are usually called Bodyballet. Why am I interested in this type of training?
Because such an interesting, sophisticated, classic workout is ideal for the female body.
No pumped muscles
, but only development of body shape, femininity, elegance, posture.
Time for one approach of Bodyballet
- about 30 minutes. For the initial level of training, it is enough to perform 1 approach of the complex. 2 or 3 sets at higher physical levels. preparation. It is optimal to exercise 3 times a week with the number of approaches that suits you.
Body ballet directed
to form a slim, fit, beautiful body. But at the same time – light, energetic and flexible. Katerina is such a positive trainer that throughout the entire complex you involuntarily want to smile, as well as really keep your back straight and proud.
This set begins with a full warm-up.
, which I really liked, it’s not the same as in standard complexes. Despite its apparent simplicity, the muscles of the legs and back work very well, and even the tummy is pulled in.
Katerina does everything smoothly and plastically.
This rhythm is closest to me now.
“Take your time and do the exercise thoughtfully. Great!" - this is how the video is voiced. This complex includes the simplest dance positions. But they work!
The body is tense. We play softly and smoothly with brushes. The stomach is tucked up, breathing is natural and even. Hand movements are light and graceful, but for better muscle development - with clear fixation of positions. The complex contains excellent exercises for the deltoid muscles and the entire shoulder girdle.
You don't just change your muscles, you get ballet posture
, which will change the way you stand, walk and hold yourself. Therefore, chest forward, turn and lower your shoulders, lift your chin and draw in your stomach.
Correct posture will allow you to carry your body proudly.
, and that's the posture you deserve. Smart girl!
In general, I won’t say that the exercises are very easy.
, but if you are in more or less tolerable shape, you can easily complete a couple of laps of the complex. Yesterday I did three different routines in a row and felt great.
What is typical for this set is that it alternates intense muscle work with rest (stretching). So you can always rest a little while doing it and relieve tension from your muscles.
Again, everything alternates with stretching.
I really liked these non-standard exercises for regular fitness.
Plastic, soft. Some are very complex.
Around this moment it became quite difficult for me to keep the rhythm
). True, before this complex I also performed Buidovsky Supersets.
One leg for a whole minute - it's a bit hard
). We work in a non-reversible position to effectively strengthen the quadriceps femoris muscle. With each leg lift, the lower abs work very well. And here is the first eversion position for working the inner thigh.
Oh, this was really difficult for me). Tired). Each exercise for each leg is a minute. Minuuuuta!).
Then more attitudes for the buttocks, hips and sides.
They are also a bit complicated after everything you have already done). The muscles of both legs will simply be in wild tension.
But then there’s stretching again. It doesn't get any easier from hour to hour)). There will be similar exercises Swan, Wave and Boat. The buttocks and lower abdomen are tense. We aim upward with the top of our head. We strengthen the back muscles and strengthen the thoracic spine. Added arms/legs with fixed positions make the exercise more difficult.
The boat finished me off! The entire back surface of the back, and indeed the whole body, is involved. Just a minute!! It's cruel)).
But then the long-awaited stretch comes again.
.. Ufff...
The only thing is that I don’t have a photo with less clothes).
I’ll catch my husband and try to show the results more clearly for the next complex. Now I’m doing my favorite “superset” complex, I really liked this Bodyballet, and sometimes I alternate with “Beach Body” from E.B.
But most of all I like to combine Supersets and Bodyballet
. These photos are from two weeks ago and a week ago, I think that now the result is even better, the tummy doesn’t stand out as much.
I RECOMMEND!
For those who do not want to pump up, but want to tighten up their body (even if it is a very labor-intensive process), this is a magnificent complex, after which you want to hold your back and seem to become a little smoother and more graceful.
At the moment, these complexes have perfectly replaced Cindy Crawford’s workouts for me and I like them even more. The timer in the bottom corner is especially captivating)). At least you understand how much longer you have to torture your leg/arm/back))).
Thank you for your attention, your JENNIS!
We are always on the lookout for a “better” workout/diet/life program. It seems to us that there is some secret, secret knowledge, after learning which we can achieve unprecedented success. Recently, superset-style training has been actively promoted on the Internet, promising unprecedented fat burning, increased metabolism and, of course, gigantic muscle growth.
The training program can be built in different ways (). You can perform the exercises classically - one after another: 3-4 sets of one exercise, rest, start another. You can also combine exercises into supersets.
Let's figure out what supersets are in the gym and bodybuilding, whether supersets are as effective as they are made out to be and what they are needed for.
What is in training?
Let's figure out what this actually means. Supersets
(super series) is one of the ways to create muscle stress, which is achieved by increasing the intensity of training and time under load.
These are exercises for the whole body in a specific order. We want to especially draw attention to the fact that this is only one of the methods
, and not everyone needs to use this method and not always.
Are supersets effective? Yes, they are effective! So, should you only use supersets? No
! In essence, this method of training is a combination of two or more exercises in one approach. In practice, 2 exercises are most often used: you perform a specified number of repetitions of one exercise, and then, without rest, another certain number of repetitions of another exercise.
Schematically it looks like this:
- Set of exercise #1 - Set of exercise #2 - Rest - Set of exercise #1 - Set of exercise #2 - Rest.
- Set of exercise #1 - Rest - Set of exercise #2 - Rest - Set of exercise #1 - Rest - Set of exercise #2 - Rest.
There is also an option with rest between exercises, when you perform one exercise, rest, and then do the following:
Yoga with Katerina Buyda: yoga mix and bikini yoga
Katerina Buida is the author of popular yogic programs that help strengthen muscles, stretch the spine, get rid of extra pounds, and your body will feel light and energetic. This is a modern training model with good results. Every morning can start great with this workout.
What is yoga from Katerina Buida?
Katerina Buida is a well-known trainer, a competent yoga specialist, and the creator of many popular original video programs that combine fitness and yoga.
Yoga with Katerina Buida combines the following exercises:
- classical asanas with power yoga in dynamics;
- special exercises for the press;
- deep stretching poses;
- breathing exercises.
Systematic implementation of Ekaterina’s complexes gives excellent results; the whole body is involved in the work.
Yoga Mix program
This program consists of seven video complexes and abdominal exercises that can be mastered at home, not only by a trained person, but also by a beginner. Katerina Buida calculated the program for seven weeks.
Exercises for the abs
Exercises of the fourth complex “Abs” form a beautiful abs, as the oblique abdominal muscles are activated and the abdominal muscles are strengthened. You will look much more attractive.
Complex
Supersets are very often (very noticeably in the gyms) confused with complex/combined sets, especially in the context of the buttocks. Supersets
antagonist
muscles , and
combined sets
are performed
on the same muscle
.
Despite the erroneous beliefs of many, the effect of combination sets is much greater than that of supersets.
. However, it is important to remember that such sets are extremely difficult and intense. Try working with your usual weights, and you will feel that they clearly need to be reduced. Complex sets turn even light weights into heavy weights.
Complex sets
- A great way to increase intensity, but
this is only suitable for experienced ones
. And you shouldn’t use this technique in every workout, otherwise you’ll get overtrained.
Combined sets are performed as follows: first come exercises that use multi-joint movements - and only then those that work one joint - isolation
.
Here are examples of such combined sets:
For girls and women
For legs and buttocks
To train your legs and buttocks in the gym or at home, it is better to choose the following supersets (which, according to the rules, are actually called combined):
- deadlift +
Hamstrings
: lying leg curls + standing leg curls.
Quadriceps
: leg press with narrow stance + .
Shin
: standing calf raise + sitting calf raise.
For back, chest and shoulders
Back:
- wide grip pull-ups +
- Bent-over barbell row with a wide grip + seated row with a wide grip,
- row of the block to the belt while sitting with a narrow grip +,
- deadlift + .
Front delts:
barbell row to the chin + lifting dumbbells in front of you.
Pectoral + middle deltoids:
+ .
Rear delts:
Bent-over dumbbell flyes + dumbbell flyes lying face down on a bench.
For arms - biceps and triceps
Biceps
: standing biceps curl + concentrated biceps curl.
Triceps
: French bench press + block down press.
For the press
- “Upper press”: incline sit-ups + crunches,
- " ": + reverse crunches,
- sitting torso turns + standing torso turns. These abdominal exercises can be performed at home,
- serratus and intercostal muscles: crunches on a block + hanging leg raises with rotation.
Analysis of the most effective abdominal exercises
For men
We want to surprise both the weak and strong half of humanity: the above-described exercise options and training programs for the back, legs, shoulders, chest, and abs are suitable for both men and women. All exercises are universally unisex, so do them with confidence. All prohibitions are only in our heads.
Cunning
These are diametrically opposed movements that must be taken into account when creating your training program.
Sometimes this order is changed - first single-joint movements, and then multi-joint ones. This technique helps to pre-fatigue the muscle.
before starting the main work (used to “break through” the muscle -). In this case, the muscle will more acutely perceive the training load in subsequent multi-joint exercises.
Here is an example of such a combined set: +
How to do it correctly?
As mentioned above, supersets are needed to train antagonist muscles. Antagonists
- these are muscle groups that create opposite effects in relation to each other, that is, flexor muscles and extensor muscles of joints. For example, quadriceps + hamstrings, pectoral + latissimus dorsi, biceps + triceps, anterior + posterior deltoids.
By the way, there is a common myth that you should not train the top and bottom on the same day, they say, “there won’t be enough blood.” This, of course, is nonsense: .
How to do superset workouts? Muscle failure in both complex and supersets must be achieved only in the last approach
. It is most effective to use supersets to train small muscle groups, such as the arms and shoulders. If you train large muscle groups with supersets, then it is better to use isolation exercises. The fact is that a lot of energy is spent on basic exercises for large muscle groups, in addition, since many different muscles are involved in basic exercises, some of them will be stressed in both exercises, and this will limit your capabilities.
Perform the exercise on the lagging muscle group first in the superset in order to load it more efficiently.
Neck stretching exercise
This exercise is designed solely to stretch the neck muscles and relieve tension in the upper shoulders:
First you need to sit on the floor and cross your legs. The back should be straight, the shoulders should be lowered and laid back. Next, you need to tilt your head to the right, aiming for your right shoulder. The shoulder should remain in its original position and should not rise. The neck muscles are stretched. If you want to increase the extension a little, you can put your right hand on your left ear, and, pressing lightly, pull your head towards your shoulder
This must be done very carefully and smoothly. Then repeat the same on the left side.
The main thing in the process of execution is to remember to be careful, since it is very easy to overtighten something, resulting in negative consequences
- The best dumbbell press - advice from professionals and basic variations of the basic exercise (75 photos)
- How to do the plank exercise? Step-by-step description of the correct technique and features of the exercise
- Facial exercises - types of the best procedures and techniques for performing the exercises necessary for a facelift (135 photos and videos)
Weight Loss Benefits
The advantage is that the muscles relax not only directly during rest, but also when you train antagonist muscles. Those. you can get a lot of work done in a workout, which means you can burn more calories and lose weight faster! It is precisely because basic exercises do not allow muscles to recover effectively while training the antagonist muscle that they are not recommended for use as exercises for supersets.
But contrary to popular opinion, for effective muscle growth, they do NOT need to be shocked and surprised: . So if you're using supersets to surprise your muscles, don't
