Tai-bo is a fitness program that combines so many different elements that after a few months of training you become a master in several areas at once! This diversity is based on dance aerobics with elements from the most diverse styles of dance, and in addition to this, such wonderful and useful things as self-defense and boxing moves are used. New, unusual and exciting! It's nice that no one will force you to really fight: you only imagine an opponent in front of you, but no one exercises in a pair.
Fitness tai-bo: benefit
Tie-bo is both aerobics and martial arts, in connection with which and the benefits of this lesson are many. Like any aerobic exercise, tai-bo lessons help to effectively burn fat, and everywhere, including in the abdomen. A large load on the hands and feet will result in your body gaining elasticity and attractive shape in a fairly short period of time.
Another plus is that as a result of classes, you lose stress, which makes you stop picking it up on your loved ones. Hence, together with the tai-bo lessons, harmony and poise will come into your life.
Calorie consumption for tai-bo
This training allows you to burn a record number of calories: an hour approximately 10-13 units per kilogram of your weight. That is, if you weigh 60 kilograms, then for a lesson you will burn 600-700 calories!
Outfit and music for tai-bo
The music for such training needs a cheerful and dynamic, fast and charging energy. It allows you to tune in the right way. There are no special requirements for clothing: it must be free from restraint, light, breathable. A separate requirement for shoes: select sneakers so that they securely fix the foot lacing, and the sole does not slip. Also need boxing gloves.
Tai-bo: Exercises
If we talk about the general course of the standard tai-bo training, it is very similar to the classical aerobic exercise. Like any training for women, tai-bo starts with a good workout, which allows you to warm up all muscle groups. After this, stretching follows. Then the instructor offers to learn different kinds of blows, followed by strength exercises and jumps. At first tai-bo for beginners looks frighteningly impetuous, but this pace allows you to dump too much.
Consider the examples of exercises:
- Elusive movements . Imagine a strong opponent who seeks to strike at the face. Do the movements as if you are trying to dodge this blow (remember the numerous films and undefeated heroes). Perform in the rhythm for about a minute.
- Cubes of the press . This exercise is respiratory, and in addition to influencing the press, it affects the entire body - of course, in the most positive way. Lay down on the rug, tear your shoulders off the floor and simultaneously with a blow with your hand, exhale the air with force. Do the exercise at a fast pace for about a minute.
- A blow to the solar plexus . Draw a steep blow to the opponent in the stomach: for this, tilt the body back, bend the leg and throw it forward: you do not need to stretch the sock, but the knee remains slightly bent. Repeat for the other leg. Perform in the rhythm for about a minute.
- The battle . While standing, depict how you strike the enemy and try to defend yourself: after every stroke, cover your face with your hand. All movements should be lightning fast, sharp and clear. Perform in the rhythm for about a minute.
- Equilibrium . This exercise will be difficult for those who have a weak sense of balance. Stand on one foot, throw the other aside and follow it with several clear, short and strong strokes, as if you were kicked with an object. Perform in the rhythm for about a minute.
In the end, do not forget about the stretching - the classic version will do. Sitting on the floor, straight legs spread apart and stretch to the right, to the left and in front of you. Repeat several times.