Bar Method – Combination of Yoga, Pilates and Ballet Bar Metoda - Combination of Yoga, Pilates in balet

If you find free weights intimidating or the typical class is too boring, you may want to try Bar Method. Če ste ugotovili, proste uteži zastrašilo ali tipična razred je preveč dolgočasna, boste morda želeli poskusiti Bar Metoda. 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. Ko sem bral o Bar Metoda, na prvi pogled, sem videl podobnosti med Bar Način in joga ali pilates in še balet, zaradi njene osredotočiti na raztezanje in krepitev temeljnih mišic. 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. Ampak, ko delaš več branje in gledanje video posnetkov, nekaj se strinjam, da Bar metoda ima svoje edinstvene lastnosti, ki se lahko ljubil z veliko ženskami. If you haven't heard about the Bar Method and want to get in shape, read on. Če še niste slišali za odvetniške Način in želijo dobiti v obliki preberite na.

How Does Bar Method Shape The Body Kako Bar Metoda Oblika The Body
The Bar Method's intense strengthening workout changes the body in three ways: The Bar Metoda za intenzivno krepitev Uvježbavanje spremembe telesa na tri načine:

• It elongates each major muscle group. Prav elongates vse glavne mišične skupine.
• It burns away body fat around these muscles. Prav opekline stran telesne maščobe okoli teh mišicah.
• It stretches tight muscles, including around the hips and lower back Razteza se tesen mišice, vključno z okoli bokov in spodnjega nazaj

Core muscle groups are targeted with slow burn exercise and muscle sculpting workouts. Core mišične skupine so usmerjene v uresničevanje gorijo počasi in mišice sculpting workouts.

What Does Student Do In The Class Kaj Študent Ali v razredu
The class is usually an hour long. V razredu je običajno eno uro časa. It has 8 or 9 strengthening exercises excluding the stretching at the end of the class. Je 8 ali 9 krepitev vaj brez razteza na koncu razreda. The strength workouts use mainly body weight with controlled and small moves. Moč workouts uporabo predvsem telesne teže z nadzorovano in majhnih korakov. Now, let's look at what the students do in the class. Sedaj pa je pogledati, kaj so učenci delali na razred.

1. Warm-up Warm-up
   • Students work on the quads (thigh in layman term, our largest muscle group) to warm up. Dijaki delajo na četvorkami (stegno v Nestručnjak izraz, naše največje mišične skupine), da se ogreje.

   

2. Push-Up and Shoulder walks Push-Up Ramenski in sprehode
   • You will work the upper body with push-ups. Si bo prizadevala za zgornji del telesa s push-up. Free weights are used to work on the shoulders and upper back. Prosti Uteži se uporabljajo za delo na ramena in zgornje nazaj.

   

3. One-weight lifts One-teža dvigala
   • Triceps kickback is performed to firm up the flabby upper arms. Opruzač Bakšiš se izvajajo za podjetje sestavljajo Mlitav zgornji orožja. Its principle is to work on the more neglected side of the body – area which you seldom see in the mirror. Njegovo načelo je, da si prizadeva za bolj zapostavljenih strani telesa, - območje, ki ga le redko videli v ogledalu.

   

4. Stretch at the bar Raztegljiva v baru
   • You put one leg onto the bar and stretch. Trenutno je eno nogo na vrstico in raztezajo. You reach your upper arms overhead and to the side. Dosežete svojo zgornjo orožja režijske in na strani. This stretch targets at the lower back muscles which are tight due of long hours of office work. Te cilje se raztezajo na spodnji nazaj mišice, ki so tesno zaradi dolgih ur za delo v pisarni.

   

5. Thigh-work Stegno delo
   • You lift your heels and bend your knees. Trenutno dvigalu svojega petah in upognite kolena. Then, you move slightly up and down with your toe. Potem, boste rahlo premaknete gor in dol z toe. This move is challenging, not only on your thighs, but also on your calves. Ta premik je izziv, ne samo na vašem stegnih, ampak tudi na vaš teleta.

   

   

   Thigh work: High heel parallel Stegno delu: Visoke pete vzporedno

   
   Thigh work: Diamond Shape Stegno dela: Diamond Oblika

   

   Stretch after thigh-work Raztegljiva po stegno delo

   
   Another stretch Drug Rastegnuti

6. Standing Seat-Work Stalni Seat-Delo
   • You tighten your glutes, then lift one leg back and hold the position. Trenutno Zategniti vaše glutes, nato dvignite eno nogo nazaj in zadržite položaj. This workout lifts the buttock, stretches the lower back and works on posture. Ta Uvježbavanje dvigala v rit, se razteza na nižji nazaj in deluje na držo. The end results are to sculpt the legs to have long and straight upper thighs with a lifted butt. Končni rezultati so na Skulptura noge, da ima dolge in ravne zgornjega stegna z dviganju riti.

   

   

   

   Foldover Seat, a modified version of Standing Seat-Work Preklapajuće Seat, spremenjeno različico Stalni Seat-Delo

   

   The stretching after Seat Work Ta se razteza po Sedež Delo

7. Pretzel Pretzel
   • On the floor, you position one leg in front and the other leg slightly behind hips. Na tla, si stališča ene noge na prednji in druga noga rahlo zaostaja za boki. Then, by using bar in front of you, you lift the back leg off the floor. Potem, z vrstico pred vami, dvignite noge nazaj dol v tla. Pretzel shapes the side of butt and it also trims down love handles (sides of the waist). Pretzel oblik strani rit in jo tudi TRIM določitvi ljubezni ročaji (straneh pasu).

   

   

8. Flat-back Stanovanje nazaj
   • You sit with your backs against the wall. Sedi z vašim hrbet proti steni. Grip the bar with both hands and then raise your legs off the floor. Grip vrstico z obema rokama in nato dvignili vaše noge na tla. This workout targets on your lower abdominal muscles. Ta Uvježbavanje ciljev na vašem nižje trebušne mišice. Bar Method uses the weight of your legs to shake these muscles up. Bar Način uporabe teže noge na pretrese te mišice gor.

   

   • You scissor your legs in and out up to 150 times for five minutes, exhaling on every repetition. Trenutno škarjasta noge in se do 150-krat za pet minut, exhaling na vsako ponavljanje. 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. Tem gibanju z nogami na tleh off izziv vaši že izčrpana stegna, abs, roke in noge, ki se gibljejo njihovi organi v aerobnih način, da opekline kalorij in maščobe.
9. Curl Curl
   • Curl is the modified version of typical crunch. Curl je spremenjeno različico tipičnih crunch. You lie on the mat, then lift your shoulders off the floor. Lažeš mat na, potem pa dvigalo ramenih off tla. Hold the position as long as possible. Držite položaj čim dlje. Unlike sit-ups, Bar Method curl uses sustained holding power to work on the abds and stretch your back. Za razliko od sit-ups, Bar Metoda Kovrčati uporabe trajnostno gospodarstvo moči za delo na abds in Rastegnuti hrbtu. Doing this exercise near to the end of the class allows warmed body to deeply stretch the back muscles to keep them limber. Narediti to uresničevanje blizu konca razreda omogoča ogreti telo globoko stretch hrbtni mišice, da jih Gibak.

   

   

10. Back-dancing Nazaj plesa
    • After the intense abs workout earlier, now, you lie on the floor and lift your hips to music. Po intenzivnih abs Uvježbavanje prej, zdaj, vam leži na tleh in dvignite vašo boki glasbe. It is fun yet you are working on the butt. To je zabavno, vendar ste delajo na rit.

    

11. Final Stretch Končna Stretch
    • In this cool down exercise, you stretch your butt, backs and hamstrings while lying on the mat. V tem ohladi izvajanjem, si pretegnu rit, hrbet in Mišice pregibači noge, medtem ko leži na mat. The goal of this workout is to tone your hamstrings to be longer. Cilj tega Uvježbavanje je tona vašega Mišice pregibači noge, ki se več.

With the combination of basic strength training and aerobic, at the end of each class, you will probably experience an endorphin rush and exhausted. S kombinacijo osnovne moči usposabljanja in aerobiko, ob koncu vsakega razreda, se boste verjetno izkusili na endorfina ločja in izčrpana. By challenging body strength and working different muscle groups together, students are trained to be strong. Z zahtevno telesne moči in delovne različne mišične skupine, študenti so usposobljeni, da bodo močni.

The entire 60 minutes of class will make your heart rate elevated. Celoten 60 minut razreda bo vaš srčni utrip zvišane. Like other fitness class, music played are very motivating. Kot drugi razred fitness, glasba predvaja zelo spodbudno. In addition to body weight, light hand weights and medicine balls are used occasionally too to increase the difficulty of the exercise. Poleg telesne teže, lahka, pa uteži in medicina kroglice se uporabljajo občasno tudi povečanje težav pri izvrševanju.

Is Bar Method different from Pilates ? Bar je metoda razlikuje od Pilates?

• In terms of intensity, Pilates works the small muscle group whereas Bar Method works the large muscle group. V zvezi z intenzivnostjo, pilates deluje na majhne mišične skupine, ker Bar Metoda dela velike mišične skupine.
• Pilates uses machines and mat work whereas Bar Method uses body weight. Pilates uporabe strojev in mat dela ker Bar Način uporabe telesne teže.
• Pilates gives bodies a slender feel whereas Bar Method focuses on strength and muscle “cut” definition. Pilates daje organom Vitko počutim ker Bar Metoda se osredotoča na moč in mišični "cut" opredelitev.

I do not think Body Method is better than Pilates and vice versa. I don't think Body metoda je boljša kot pilates in obratno. Each uses different approach and therefore produces different result. Vsak uporablja drugačen pristop in zato povzroči drugačen rezultat.

How About Yoga, How Bar Method Different From Yoga? Kako O Joga Kako Bar metoda se razlikuje od joge?
The spiritual Yoga focuses in posing the body in arches, bends or bows. Duhovna joge, ki se osredotoča na telo v loki, kolena in loki. It increase flexibility and strength. Je povečati prožnost in trdnost. Bar Method complements Yoga in a way it works muscles that Yoga may have missed. Bar metoda dopolnjuje Joga na način, da deluje v mišicah, da joga lahko zamudili. Bar Method work the muscles until they tremble because its objective is to shape the muscles until it is fatigued. Bar Metoda dela mišice, dokler dršću, ker je njen cilj, da oblikuje mišice, dokler ni preutrujeni.

Just like Yoga, for beginners, it is common to have muscles shaking while holding posture while doing Bar Method. Tako kot joga, za začetnike, je skupno, da so mišice stresanjem, dokler ima držo, medtem ko delaš Bar Metoda.

What Makes Bar Method Stands Out What Makes Bar Način izstopa

1. The use of ballet bar and emphasis on stretching has made many students feeling like ballerina . Uporaba balet bar in poudarek na raztezanje je dala mnoge študente občutek kot balerino. However, no dance experience is required. Vendar pa ni ples izkušnje niso potrebne. 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. Morda menite, da je večina workouts imajo majhen razpon gibanja, vendar so počasni gorenja, ki izvaja vašo četvorkami ali abs bo Klikniti za vas, da ustavite medtem ko držite položaj. You will sweat. Boste potiti.

   

2. Bar Method uses multiple body parts in one exercise . Bar Metoda uporablja več delov telesa v eni uresničevanje. Core muscles are involved to stabilize. Core mišice so vključene stabilizira. Major muscle groups are first isolated, then pushed to exhaustion and then stretched. Večje mišične skupine se najprej izolirati, nato pritisnili izčrpanosti in potem raztegne. What it really differentiates is the area it zeros in. For example, our lower abs which are underdeveloped. Kaj res razlikuje je območje je ničel palca Na primer, naša nižja abs, ki so nerazvite. Others include shoulders, triceps and lower backs. Drugo vključuje ramenih, Opruzač in spodnji hrbet. However, what makes many female students fell in love with Bar Method is its focus in butt and legs workout . Vendar, kaj je veliko ženskih študentov se je zaljubil v Bar Metoda je svojo pozornost v rit in noge Uvježbavanje.
3. Third, by working front and back of the body, muscles are stretch as the opposing muscles contract . Tretjič, z delom prednje in hrbtne dele telesa, mišice se raztezajo, kakor je ugovarjajoči mišice pogodbe. This approach alternates between working muscles. Ta pristop namestnika med delovne mišice.

For now, Bar Method classes are limited to only few places in California, San Francisco, New Jersey. Za zdaj, Bar Metoda razredov so omejene le na nekaj mestih v California, San Francisco, New Jersey. The founders are embarking franchising program to expand it to other places in United States and to other countries. Ustanovitelji so vkrcavanje franšiznimi program razširiti še na druge kraje v Združenih državah Amerike in drugih državah. So, if you do not stay in those areas, you either have to wait or check out Torej, če ne ostanejo v tistih območjih, ki jo bodisi čakati ali preverite The Bar Method DVDs The Bar Metoda DVD . .

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