Tai-bo exercises for weight loss. Video
Surely in mass media sources, many have encountered such a concept as tai-bo. This is a relatively new and modern form of fitness that helps to get rid of excess weight and physical fatigue caused by stress.
Slimming tai-bo exercises
Despite the fact that tai-bo is a fairly young form of fitness, the demand for it is growing every year. Tai in Korean means leg, and bo is an accepted abbreviation for boxing.
The tai-bo program is based on movements and exercises taken from taekwondo and boxing, therefore the technique is often called combat aerobics for women. Billy Blenks, the world champion in martial arts, is considered the developer of the complex for mass training. It was he who managed to combine elements of martial arts and dance aerobics in tai-bo exercises.
It is best to visit a fitness club to achieve maximum weight loss results, but not necessarily. You can follow this technique at home, guided by special video tutorials
Lose weight, box and dance
To get rid of extra pounds, it is not necessary to subject your body to serious physical exertion, just one hour of training in the Blenks fitness program is enough to burn a considerable amount of calories.
The advantages of these classes include:
- relieving the general tension of the body
- improved posture
- body beauty
- normalization of the cardiovascular system
- increased tone
- fat burning
- promoting flexibility
In principle, classes are suitable for everyone, without exception, there is no age limit, and fitness, judging by the reviews, is quite within the power of pregnant women. Classes are held with pleasant and dynamic music.
The training structure is based on the principle: warm-up, basic exercises, strikes and stretching.
With regard to weight loss, all exercises and workouts can be divided into:
- strength training (their main task is to improve body shape)
- aerobic exercise (makes muscles “wake up”)
- classes such as “Intelligent body”
The starting position in tai-bo is a boxing stance with the left shoulder extended forward. Your arms should be bent, you need to move your whole body. Each exercise begins with the movement of the left hand, the blows alternate with the “working off”, ie. exercises for hands with dumbbells. The mass of shells each lesson increases from 100 grams to two kilograms.
The first exercises are performed separately for the arms, separately for the legs. So, first, it is proposed to master the technique of “boxing” strikes and work out their intensity. Next, they work with the legs, the basic exercise: a small lunge with the transfer of body weight to the front leg. This exercise is often performed as a dance exercise, i.e. in addition to the leg, the thigh is pushed forward. Articulation of arm and leg exercises ideally occurs in sessions 4–5, with sharpness and speed dependent on the trainee’s individual ability to balance the movement of the active arm and the front leg.
The master, leading the classes, be sure to monitor not only the speed of the exercises, but also to ensure that the trainees maintain their posture (the back is straight, the shoulders are lowered even during lunges)
Leg swings and pivots are auxiliary exercises, as well as rotational movements of the torso, they fit the exercises into the music, bring lightness and playfulness.
Please note that a number of exercises include meditation, and there are also exercises of the respiratory system.
As in any form of martial arts, philosophy and inner spirit are important in tai-bo. The master also works with the breathing of the practitioners. It is important to learn to breathe evenly (without gasping after each attack) and to be able to relax. Often, classes end with meditation, immersion in your own world.
The effectiveness of tai-bo as a weight loss method can be characterized by the intensity of training. Scientists have calculated that a complete training complex can expend an amount of energy equal to the energy required for a 10 km cross.
Doing fitness using this technique, you can not only lose weight significantly, but, along the way, acquire skills such as, for example, the skill of fighting, in addition, the skill of self-defense. This is where the uniqueness and versatility lies. The starting position is always a boxing stance. Despite many predispositions, it should be noted that tai-bo does not teach how to attack.
It is undesirable to eat food before starting classes, as well as immediately after training, it is recommended to drink only unsweetened slightly carbonated water. The number of workouts should not exceed 3 per week. Tai-bo can and should be combined with other sports.
In order to avoid any injuries, it is advisable to prepare your body for the expected loads before starting fitness, because, as practice has shown, the most common injury of the unprepared is strong stretch marks
It is good to run for 3-5 minutes, as well as perform a couple of exercises on a step platform.
The requirements for clothing and footwear are also relevant. Clothing must be comfortable, preferably loose, best made from natural fabrics. Shoes for training can be soft non-slip sneakers with laces.
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