Bar Method – Combination of Yoga, Pilates and Ballet Bar Metoda - Kombinacija Joga, pilates i Balet

If you find free weights intimidating or the typical class is too boring, you may want to try Bar Method. Ako vam besplatni utezi zastrašivanjem ili tipična klasa je previše dosadno, ti svibanj ištanje to pokušati Bar metodu. When I read about Bar Method, on the first glance, I saw similarities between Bar Method and Yoga or Pilates and even ballet because of its focus in stretching and strengthening of the core muscles. Kada sam pročitao o Bar Metoda, na prvi pogled, vidjeh sličnosti između Bara i Metoda Joga ili pilates, pa čak i balet zbog fokusirati na istezanje i jačanje mišića jezgru. But, after doing more reading and watching some video clips, I agree that Bar Method has its own unique features which may be loved by many women. Ali, nakon što radiš više čitanje i gledanje neke video isječke, slažem se da je bar Metoda ima svoju jedinstvenu značajke koje svibanj biti voljen od mnogih žena. If you haven't heard about the Bar Method and want to get in shape, read on. Ako niste čuli za bar Metoda i žele doći u formu, čitajte dalje.

How Does Bar Method Shape The Body Kako Bar Metoda oblikuju tijelo
The Bar Method's intense strengthening workout changes the body in three ways: The Method's Bar intenzivne promjene workout jačanje organizma na tri načina:

• It elongates each major muscle group. To elongates svaki glavnih mišićnih skupina.
• It burns away body fat around these muscles. It burns fat tijelo udaljeno oko tih mišića.
• It stretches tight muscles, including around the hips and lower back Proteže zabrtvljen mišića, uključujući i oko hips i niže nazad

Core muscle groups are targeted with slow burn exercise and muscle sculpting workouts. Core muscle ciljana skupina sa sporim spali sculpting vježbe i mišića workouts.

What Does Student Do In The Class Što Student radi u razredu
The class is usually an hour long. Klasi je obično jedan sat dugo. It has 8 or 9 strengthening exercises excluding the stretching at the end of the class. Ona ima 8 ili 9 vježbe jačanja isključujući istezanje na kraju nastave. The strength workouts use mainly body weight with controlled and small moves. Snaga workouts koristiti uglavnom s kontrolom tjelesne težine i male pokrete. Now, let's look at what the students do in the class. Now, let's pogled na ono što učenici učiniti u klasi.

1. Warm-up Toplo-up
   • Students work on the quads (thigh in layman term, our largest muscle group) to warm up. Studenti rade na četvorci (bedro laik u pojam, naš najveći mišić grupa) u ugrijati.

   

2. Push-Up and Shoulder walks Push-up i ramena šetnje
   • You will work the upper body with push-ups. Ti će raditi gornje tijelo s push-up prozora. Free weights are used to work on the shoulders and upper back. Slobodni utezi se koriste za rad na ramenima i gornjem natrag.

   

3. One-weight lifts One-weight žičare
   • Triceps kickback is performed to firm up the flabby upper arms. Opruzač mito da se izvodi tvrtka gore mlohav gornjem naručju. Its principle is to work on the more neglected side of the body – area which you seldom see in the mirror. Njegov princip je da radi na više zanemario strani tijela - područje koje ćete rijetko vidjeti u ogledalu.

   

4. Stretch at the bar Pruži na traci
   • You put one leg onto the bar and stretch. Vi stavite jedan nogu na bar i protežu. You reach your upper arms overhead and to the side. Vi dostignete gornji oružje režijske i na strani. This stretch targets at the lower back muscles which are tight due of long hours of office work. Taj cilj se protežu na donjem mišiće leđa koji su tesno zbog dugih sati uredski rad.

   

5. Thigh-work Bedro-djelo
   • You lift your heels and bend your knees. Vi podignite vaše pete i vaš saviti koljena. Then, you move slightly up and down with your toe. Nakon toga lagano pomicati gore i dolje sa svojim nožni prst. This move is challenging, not only on your thighs, but also on your calves. Ovaj potez je izazovan, a ne samo na vašim bedrima, ali i na vašem telad.

   

   

   Thigh work: High heel parallel Butina rada: Visoka peta paralelnih

   
   Thigh work: Diamond Shape Butina rada: signal u obliku dijamanta

   

   Stretch after thigh-work Pruži nakon bedro-djelo

   
   Another stretch Drugi Protežu

6. Standing Seat-Work Stalni Seat-Work
   • You tighten your glutes, then lift one leg back and hold the position. Vi zategnuti vaše glutes, zatim jedna nogu podignite i držite leđa položaj. This workout lifts the buttock, stretches the lower back and works on posture. Ova praksa je vučnica uzdužnica, proteže donjeg djela leđa i na držanje. The end results are to sculpt the legs to have long and straight upper thighs with a lifted butt. Krajnji rezultati su na kip noge da su duge i ravne gornji bedrima s dizahu kundak.

   

   

   

   Foldover Seat, a modified version of Standing Seat-Work Preklapajuće Seat, izmijenjenu verziju Stalni Seat-Work

   

   The stretching after Seat Work U istezanje nakon Seat Work

7. Pretzel Pereca
   • On the floor, you position one leg in front and the other leg slightly behind hips. Na katu, te jedan položaj nogu pred nogu, a druga malo iza hips. Then, by using bar in front of you, you lift the back leg off the floor. Zatim, koristeći traku ispred Vas, podignite stražnju stranu nogu od poda. Pretzel shapes the side of butt and it also trims down love handles (sides of the waist). Oblika pereca strani pikavac te također TRIMS dolje ljubav ručke (strane struka).

   

   

8. Flat-back Stan-back
   • You sit with your backs against the wall. Vi sjedite sa svojim ledja prema zidu. Grip the bar with both hands and then raise your legs off the floor. Hvat traku s obje ruke, a zatim podići noge od poda. This workout targets on your lower abdominal muscles. Ovaj workout ciljeve na vaš niži trbušne mišiće. Bar Method uses the weight of your legs to shake these muscles up. Bar Metoda koristi težini noge tresti te mišiće gore.

   

   • You scissor your legs in and out up to 150 times for five minutes, exhaling on every repetition. Vi Scissor noge i odjave do 150 puta za pet minuta, a na svakoj exhaling ponavljanja. Doing this movement with feet off the floor challenge your already exhausted thighs, abs, arms and legs, moving their bodies into an aerobic mode that burns calories and fat. Pri ovom pokretu s nogu od poda izazov vaše već iscrpljeni bedrima, ABS, ruke i noge, njihova tijela se kreće u aerobni način što gori kalorija i masnoća.
9. Curl Curl
   • Curl is the modified version of typical crunch. Curl je izmijenjena verzija tipične krckanje. You lie on the mat, then lift your shoulders off the floor. Vi ležati na mat, zatim podignite vaše ramena od poda. Hold the position as long as possible. Držite u položaju koliko god je moguće. Unlike sit-ups, Bar Method curl uses sustained holding power to work on the abds and stretch your back. Za razliku od sit-ups, Bar nakovrčati Metoda koristi kontinuirano drži vlast da radi na abds i protežu vaše nazad. Doing this exercise near to the end of the class allows warmed body to deeply stretch the back muscles to keep them limber. Pri ovoj vježbi blizu kraja razreda omogućava grijao tijelo duboko Protežu stražnje mišiće kako bi ih zagrijati.

   

   

10. Back-dancing Back-plesanje
    • After the intense abs workout earlier, now, you lie on the floor and lift your hips to music. Nakon intenzivne ABS workout ranije, sada, vi ležati na podu i podignite vaše hips glazbu. It is fun yet you are working on the butt. To je još zabavnije ste radili na kundak.

    

11. Final Stretch Final Stretch
    • In this cool down exercise, you stretch your butt, backs and hamstrings while lying on the mat. U ovoj vježbi se ohladi, te se protežu vaše pikavac, ledja i loza, dok leži na mat. The goal of this workout is to tone your hamstrings to be longer. Cilj ovog workout je ton vašeg loza biti dulje.

With the combination of basic strength training and aerobic, at the end of each class, you will probably experience an endorphin rush and exhausted. Uz kombinaciju osnovnih i aerobni trening jakosti, na kraju svakog razreda, od vas će vjerojatno doživjeti jedan endorphin rogoza i potrošen. By challenging body strength and working different muscle groups together, students are trained to be strong. By izazovnih tijela i jakosti mišića različite radne grupe zajedno, studenti su osposobljeni da budu jake.

The entire 60 minutes of class will make your heart rate elevated. Cjelokupna 60 minuta klase, učinit će vaše srce stopa visok. Like other fitness class, music played are very motivating. Kao i drugi razred fitness, glazba odigrali su vrlo motivirajuće. In addition to body weight, light hand weights and medicine balls are used occasionally too to increase the difficulty of the exercise. Osim tjelesne težine, lagani utezi ruku i medicine loptice se koriste povremeno previše za povećanje težine vježbe.

Is Bar Method different from Pilates ? Bar je drugačiji od Pilates Metoda?

• In terms of intensity, Pilates works the small muscle group whereas Bar Method works the large muscle group. U pogledu intenziteta, Pilates radi male grupe mišića dok Bar Metoda djela velikih mišićnih skupina.
• Pilates uses machines and mat work whereas Bar Method uses body weight. Pilates mat koristi strojeve i raditi dok Bar Metoda koristi tjelesne težine.
• Pilates gives bodies a slender feel whereas Bar Method focuses on strength and muscle “cut” definition. Pilates daje jedan vitkim tijelima osjećate dok Bar Metoda se usredotočuje na snagu i mišića "Izreži" definiciju.

I do not think Body Method is better than Pilates and vice versa. Ne mislim Body Metoda je bolje nego Pilates i obratno. Each uses different approach and therefore produces different result. Svaki drugačiji pristup koristi i zato stvara različit rezultat.

How About Yoga, How Bar Method Different From Yoga? Kako o Joga Kako Bar Metoda razlikuje od Joga?
The spiritual Yoga focuses in posing the body in arches, bends or bows. Duhovni Joga se fokusira na posing tijelo u lukove, zavoja ili lukovima. It increase flexibility and strength. To povećati fleksibilnost i snagu. Bar Method complements Yoga in a way it works muscles that Yoga may have missed. Bar Metoda nadopunjuje Yoga na način funkcionira mišiće koji Yoga svibanj imati je propustila. Bar Method work the muscles until they tremble because its objective is to shape the muscles until it is fatigued. Bar Metod rada mišiće dok se tresti, jer njen cilj je oblikovati mišiće dok je fatigued.

Just like Yoga, for beginners, it is common to have muscles shaking while holding posture while doing Bar Method. Baš kao Joga za početnike je zajedničko da imaju mišiće tresti dok drži držanje dok radiš Bar metodu.

What Makes Bar Method Stands Out Što čini Bar Metoda ističe

1. The use of ballet bar and emphasis on stretching has made many students feeling like ballerina . Koriątenjem baletski bar i naglaskom na istezanje je napravio puno studenata osjećaj kao balerina. However, no dance experience is required. Međutim, bez plesni doživljaj je potrebno. You may think most workouts have small range of motion, but they are slow burning exercise which your quads or abs will scream for you to stop while you are holding the position. Vi svibanj misliti većina workouts imaju mali opseg kretanja, ali su spori spaljivanje vježbe koji vaš četvorci ili ABS će vrištati da prestanu dok ste držanje položaja. You will sweat. Bit znoj.

   

2. Bar Method uses multiple body parts in one exercise . Bar Metoda koristi višestruke dijelove tijela u jednoj vježbi. Core muscles are involved to stabilize. Core mišići su uključeni stabiliziraju. Major muscle groups are first isolated, then pushed to exhaustion and then stretched. Major mišićnih skupina Prvi izolirani, zatim guraju do iscrpljenosti, a zatim razapet. What it really differentiates is the area it zeros in. For example, our lower abs which are underdeveloped. Što je stvarno differentiates je područje je nula u. Na primjer, naš niži ABS koji su nedovoljno. Others include shoulders, triceps and lower backs. Ostali uključuju ramena, a donji opruzač ledja. However, what makes many female students fell in love with Bar Method is its focus in butt and legs workout . Međutim, ono što mnogim ženskim studentima se zaljubio u Baru Metoda je njegov fokus u čeono i nogu workout.
3. Third, by working front and back of the body, muscles are stretch as the opposing muscles contract . Treće, radeći prednje i stražnje strane tijela, mišići se protežu kao suprotstavljenih mišića ugovora. This approach alternates between working muscles. Ovaj pristup izmjenjuju između radnih mišića.

For now, Bar Method classes are limited to only few places in California, San Francisco, New Jersey. Za sada, Bar Metoda klase ograničene su na samo nekoliko mjesta u Kaliforniji, San Francisco, New Jersey. The founders are embarking franchising program to expand it to other places in United States and to other countries. Osnivači su krećemo franšizing program proširili do drugih mjesta u Sjedinjenim Državama i drugim zemljama. So, if you do not stay in those areas, you either have to wait or check out Dakle, ako ne ostanu u tim područjima, koju ni morati pričekati ili check out The Bar Method DVDs The Bar Metoda DVDa . .

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