Contents
ʻO Mary Helen Bowers ʻoihana poʻokela poʻokela poʻokela, a guru kaulana ʻoihana a ka mea hoʻokumu i nā hana aʻo o Ballet Beautiful. ʻAʻole kuhikuhi ʻia kāna mau papahana ma ka maikaʻi wale nō o ke kiʻi, akā no ka hoʻomaikaʻi ʻana i ke kūlana, ka hoʻomohala ʻana i ka lokomaikaʻi, e hana ana i kahi kino palupalu maʻalahi.
ʻO Workout ʻo Mary Helen Bowers miliona e hana nei no kekahi mau kumu. ʻO ka mea mua, hopena haʻahaʻa lākou a ʻaʻohe o lākou hopena weliweli ma nā hono. ʻO ka lua, loaʻa lākou i nā waeʻano o nā hoʻomaʻamaʻa mai ka poʻe hoʻomaka a i ka pae kiʻekiʻe. ʻO ke kolu, ma o ka papahana me Mary Helen Bowers e hiki ai iā ʻoe ke hana i nā mākala loloa a me ke kino wī ʻole o kahi ballerina. ʻEhā, hiki iā ʻoe ke hoʻomohala i nā plastics, ka lokomaikaʻi a me ka maʻalahi i mea nui i nā kaikamahine he nui.
Hāʻawi mākou i kou manaʻo i ka moʻolelo o ka hoʻokumu ʻana i kahi papahana o nā papahana mai Mary Helen Bowers Ballet Beautiful, kahi loiloi o kāna hana kaulana a me nā manaʻo maikaʻi e pili ana i nā haʻawina wikiō me Mary Helen mai kā mākou mea kākau ʻo Christine.
E pili ana iā Mary Helen Bowers
ʻO Mary Helen Bowers (hānau 1979) ʻo ia kekahi o nā kumu aʻo i ʻimi nui ʻia ma United States. E like me nā ballerinas he nui, ua aʻo ʻo ia i kēia noʻeau mai ka wā kamaliʻi mai, a ma ka makahiki 12 ua ʻike ʻo ia ua makemake ʻo ia e hoʻohui i kona ola me kahi ballet ʻoihana. I nā makahiki he ʻumikūmālima, ua neʻe ʻo Mary Helen mai ka panalāʻau i New York, kahi i lilo ai i haumāna no ke kula poʻokela poʻokela poʻokela o ʻAmelika ma Manhattan. I hoʻokahi makahiki ma hope mai ua kono ʻia ʻo ia e komo i ka ballet ma Nu Ioka. ʻO Mary Helen ua hana i ka ballet no 10 mau makahiki, akā ma muli o ka hōʻeha ua koi ʻia e hoʻopau i kāna ʻoihana.
Ma hope o ka pau ʻana o kāna hana ma ke ʻano he mea hulahula me Mary Helen Bowers i hoʻomau i kāna aʻo ʻana a loaʻa iā ia kahi kekelē laepua no nā puke Pelekane ma ke Kulanui ʻo Columbia ma Nu Ioka. Ke haʻalele nei i kahi hanana a me kahi hoʻomaʻamaʻa i kēlā me kēia lā, ua hoʻomaka ʻo Mary Helen e lilo i kaupaona a lilo i ka hele a nalowale ke ʻano. ʻO ia mau loli ʻaʻole makemake ka ballerina a hoʻoholo ʻo ia e hoʻomau i ka hoʻomaʻamaʻa ma ka home. Ke hoʻomaka nei e hoʻomaʻamaʻa iā lākou iho, ua ʻike ʻo Mary Helen makemake ʻo ia e hoʻomohala i kāu hana hoʻoikaika kino ponoʻī no ka hoʻēmi kino.
Ua lilo ʻo Mary Helen kaulana kaulana loa ma hope o ka hana pū ʻana me Natalie Portman i ka hoʻomākaukau ʻana no ke kiʻi ʻoniʻoni ʻo "Black Swan". Mahalo i kēia kuleana, ua loaʻa iā Natalie kahi makana Oscar a me kāna kumu - ka kūleʻa a me ka pilina o nā hōkū Hollywood. Ua pili ʻo Mary Helen i nā mea kaulana e like me Zooey Deschanel, Liv Tyler, Kirsten dunst, Miranda Kerr a me nā hiʻohiʻona o Victoria Secret. Hoʻohui ʻia, he mau kaukani wahine a puni ka honua e lilo i poʻe ukali i nā hana Ballet Beautiful.
Ua male ʻo Mary Helen Bowers i ka loio ʻo Paul Dance, lāua he ʻelua kaikamahine. ʻOiai ke kali nei no nā ballerina kamaliʻi ʻaʻole i haʻalele i nā hana maʻamau a ʻoi aku ka hoʻomohala ʻana i kahi papahana palekana palekana kūikawā no nā wahine hāpai. ʻO kēlā ʻano ʻoihana a me ke aloha i ke olakino hiki ke lili wale!
E Pālei Nani
Ke hana ʻoe i kahi hana Ballet Beautiful Mary Helen Bowers i hilinaʻi i kā lākou ʻike ponoʻī. Hoʻokumu ʻia ia i ʻekolu mau mea nui o ka ballet: ka nani o ke kino, ka ikaika a me ka lokomaikaʻi. ʻO kāna hoʻomaʻamaʻa ballet, hoʻohui i nā pono hana mai nā haʻuki, ke kinipōpō mele a me ke kīloi ʻana, mahalo iā ʻoe e hiki ai ke kūkulu i ke kino wīwī a me ke kino me nā mākala nani lōʻihi. Ua hoʻokuʻu ʻo Mary Helen i kekahi mau DVD me nā hoʻoikaika kino, a me nā puke e wehewehe ana i kā lākou hana.
I ka nānā mua ʻana, he akahai a kūpono ʻole paha ka hoʻomaʻamaʻa Ballet Beautiful. Akā hewa ia. Hiki ke wehewehe ʻia ʻo Workout Mary Helen ma ke ʻano “Luhi-luhi”: ʻaʻole hanu paʻakikī a ninini ponka leo no nā papa āpau, akā e ʻike ʻoe i nā mākala āpau o kou kino.
ʻO ka hana hou ʻana i nā hana me ka ʻole o nā kaupaona hou e hoʻonā i kou mauʻiʻo i ke kani a kōkua i ka hemo ʻana i nā wahi pilikia, hoʻomaikaʻi i ka lokomaikaʻi a me ke kūlana. I kēia hoʻolālā, Ballet Beautiful (ʻokoʻa, no ka laʻana, mai nā ʻano hana hoʻoikaika kino e like me HIIT, crossfit, a me plyometric) mai hoʻoluhi a hoʻopau ʻole i kou kino. Hoʻohui ʻia, ʻo ka hoʻoikaika kino ʻana i ka ballet palena iki o ka ʻeha, keu hoʻi no nā hoʻolālā home. E hoʻomaʻamaʻa ana me Mary Helen e hana ana ʻoe ma luna o nā mākala a hoʻoikaika i ka iwi o ka iwi i ke ala palekana loa e hiki ai.
"He nui nā wahi o ka hoʻoikaika kino a hilinaʻi i ka pauma wikiwiki ʻana o nā mākala, akā makemake wau e hana i kahi papahana e hana ai i ke kiʻi ʻoi aku ka wahine a me ka nani a i ka manawa like hoʻomohala i ka ikaika o ke kino a me ka maʻalahi. Ma hope o ka hoʻopau ʻana i kāna ʻoihana ʻoihana, i ka wā i hoʻomaka ai wau e hana, ua hopu mau wau iaʻu iho i ka hele ʻana e hoʻololi i nā hana i ʻole e hoʻonui ʻia ke kiʻi. Ua hauʻoli au i ka Ballet Beautiful ua hiki iaʻu ke ʻike i ke kahua maʻamau ma waena o ka honua o ka hula ʻoihana, ke olakino a me ke olakino ”, wahi a Mary Helen Bowers.
I kūpono i ka hoʻomaʻamaʻa Ballet Nani? ʻO nā mea āpau loa, me ka nānā ʻole i ka makahiki a me ke kiʻekiʻe o ka hoʻomaʻamaʻa. ʻAʻole pono ʻoe e lilo i mea kinipōpō a i ʻole kahi ʻike hoʻoikaika kino. ʻO ka makemake a pau e hoʻololi i kou kino. I ka wā mua he paʻakikī paha e hana hou i nā neʻe a lokomaikaʻi a nani hoʻi e like me Mary Helen (ma hope o nā mea āpau, he ballerina ʻoihana ʻo ia no nā makahiki he nui), akā ke hoʻomohala ʻia nei.
No nā papa ma nā papahana Ballet Beautiful ʻaʻole pono i nā lakohana hou aʻe a me nā hana haʻuki kūikawā a i ʻole ka hulahula ʻana. Kūkā ʻo Mary Helen Bowers e hana ma ka liʻiliʻi he ʻekolu mau hola i ka pule i ke kauoha e ʻike i ka hopena i makemake ʻia, ʻo ia hoʻi:
- kiʻi nani,
- kino ikaika me nā mākala lōʻihi
- ka plasticity a me ka lokomaikaʻi o ka ballerina,
- he kūlana kūkulu,
- ka maʻalahi o nā hono
- ke kikoo maikaʻi a me ka maʻalahi.
Eia nō naʻe, pono e hoʻomaopopo ʻia i ka hana ʻana i nā papahana e like me Ballet Beautiful, mai helu i nā hopena wikiwiki. ʻO kēia hana no ka maikaʻi, akā ʻo ka hoʻololi mālie o ke kino. ʻO kahi laʻana, ʻo ka hoʻomaʻamaʻa mana a me ka cardio e hāʻawi iā ʻoe i nā hopena wikiwiki a ʻike ʻia hoʻi. ʻO ke kūpono, no ka hoʻomaikaʻi kaulike a me ka maikaʻi o ke ʻano o ke kino, e hoʻomaʻamaʻa i nā ʻano hoʻoikaika kino like ʻole.
ʻO Workout ʻO Mary Helen Bowers
Ua hoʻokuʻu ʻo Mary Helen Bowers i kekahi mau hoʻomaʻamaʻa DVD, kahi maʻalahi ia e hana ma ka home. Ballet Nani nā wikiō a pau he 60 mau minuke ka lōʻihi. ʻAʻole ʻoe e pono i nā pono hou aʻe, he Mat wale nō. Ka hoʻoikaika kino hopena haʻahaʻa, no laila kūpono no kēlā mau mea ʻaʻole i koi ʻia i nā papa ikaika ma muli o nā pilikia me nā hono.
1. Huina Hana Kino
Pololei kēia polokalamu no nā poʻe hoʻomaka, hiki iā ʻoe ke hoʻomaka e hui pū me Mary Helen Bowers. Pau ka hoʻomaʻamaʻa ma ka papahele a mahele ʻia i nā ʻāpana he nui:
- Nā hana hoʻoikaika kino a me ka hope o ka ʻūhā (13 mau minuke)
- Nā hoʻoikaika kino no nā mākala ʻōpū (6 minuke)
- Nā hoʻoikaika kino no nā ʻūhā o loko (6 minuke)
- Nā hoʻoikaika kino no ka ʻūhā o waho (10 minuke)
- Nā hoʻoikaika kino no nā lima, nā poʻohiwi a me ka umauma (10 minuke)
- Nā Ballet squats (3 minuke)
2. Paʻi Kino
ʻO kahi papahana ʻoi aku ka paʻakikī, akā maikaʻi hoʻi no nā pae mākau āpau: mai nā mea hoʻomaka a holomua. E hana ʻoe i nā hoʻoikaika kino no nā wahi pilikia āpau, ʻo ka hapa nui o ke aʻo ʻana ma ka papahele.
- Nā hoʻoikaika kino no nā lima a me nā poʻohiwi (12 minuke)
- Nā hoʻoikaika kino no ka kua a me ka ʻōpū (15 minuke)
- Nā hana hoʻoikaika kino a me nā wāwae (30 minuke)
3. Sculpt & Burn Cardio Blast
Aia ka papahana i 2 mau kau hoʻomaʻamaʻa no 30 mau minuke:
- Huina Ikaika Kino & Cardio (ka hopena haʻahaʻa a cardio a me nā hana toning i hana ʻia mai ke kūlana kū)
- Huina Kino Toning (toning hoʻoikaika kino hana ma ka papahele)
4. ʻO Swan Arms Cardio
He hana haʻahaʻa ka cardio me ka lele ʻole mai Mary Helen Bowers.
Nānā o Swan Arms Cardio mai kā mākou mea kākau inoa ʻo Christine:
5. Puhi Momona Cardio
ʻo ka hoʻoweliweli cardio hopena haʻahaʻa e hoʻopili me nā lele ballet. ʻO ia kekahi o nā ʻāpana ahi momona:
- Kālā Hana (11 minuke)
- Kino Kiʻi (16 minuke)
- Kino Lalo (13 minuke)
- Huina hoʻoikaika kino (11 minuke)
6. Hana 'Backstage
Holo ka Workout Workout ma hope loa ma ka papahele. E hana ʻoe ma nā wahi pilikia āpau: ʻōpū, kua, hope, nā wāwae, nā lima, nā poʻohiwi, ka umauma. E like me kēia papahana ua māhele ʻia i nā ʻāpana he nui:
- Hoʻolahalaha Arabesque (no ka pupu, nā wāwae a me ka ʻōpū)
- Nā Pahu Ballerina (lima)
- Nā wāwae wāwae Ballerina (no nā wāwae)
- ʻAi me Core Twist (ʻōpū ʻōpū)
- Nā wāwae wāwae Ballerina - ʻūhā o loko (no ka ʻūhā o loko)
- ʻO Staggered Bridge - Nā wāwae, nā pihi & Core (no nā wāwae)
- Hoʻolahalaha lōʻihi (hohola)
ʻO ka manaʻo e pili ana i ka Backstage Workout mai kā mākou mea kākau inoa ʻo Christine:
Hiki ke ʻike ʻia ka hana me Mary Helen Bours ma ka pūnaewele ma kāna pūnaewele: https://www.balletbeautiful.com/ ʻO ke kau inoa no hoʻokahi mahina he $ 40.
ʻO ka loiloi o ka hana Mary Helen Bowers
Ua haʻi aku kā mākou mea kākau ʻo Christina iā mākou i kahi loiloi o nā papahana o Ballet Beautiful, a mahalo nui mākou. ʻO nā loiloi e pili ana i nā mea waiwai nui ma kā mākou pūnaewele, no laila mahalo nui mākou i kā mākou poʻe heluhelu no ka hāʻawi nui ʻana i ka papahana.♥ Kaʻana me ʻoe he manaʻo maikaʻi loa, hoihoi a me ka ʻike mai Christina mai, ma hope o ka heluhelu ʻana e makemake paha ʻoe e hoʻāʻo i ka hoʻomaʻamaʻa ʻo Mary Helen Bowers i kēia lā.
"I loko o ka hui o Mary Helen Bowers e hana nei au ma mua o hoʻokahi makahiki, a ʻo kahi mea e pili ana i kahi mea i ʻōlelo ʻia. ʻO ka mea nui ma Ballet Beautiful, ʻume ʻia wau e ka hoʻomaʻamaʻa ʻokoʻa. I kēia manawa ʻo kaʻu ʻōnaehana o nā hana penei: ka pule mua - 5 mau hana i ke kūlana kū, ka pule ʻelua - 5 mau hana ma ka moena. Inā makemake ʻoe i nā mea like ʻole, hiki iā ʻoe ke hoʻololi i nā kau ma nā pule like ʻole. Akā i hele mai i kēia ʻōnaehana, ʻo wau, ʻoiai, ʻaʻole koke.
Ua hoʻomaka koʻu aloha iā Mary Helen me Body Blast. No ka mea Huina hoʻoikaika kino, ʻo ia iho kahi mea maikaʻi, keu hoʻi no nā mea hoʻomaka, ua hoʻohoka wau, e like me ka mea i manaʻo ʻia mai kahi mea ballerina kahi mea haʻalulu a luhi hoʻi. ʻIke mākou āpau i ka hana nui i hāʻawi ʻia i ka poʻe hula no ko lākou lokomaikaʻi, maʻalahi a me ka maʻalahi o ka neʻe.
A laila ua ʻike au iā 2 o ka ʻāpana Pahū Kino me ke koʻikoʻi i ke kino haʻahaʻa. Ma ke ʻano he momi, e haʻi aku ʻaʻole nui a ʻaʻole hiki i ka nui o ka hoʻoikaika kino i ka wāwae! ʻOiai ʻo ka hāʻule ʻana o ka wāwae ma aneʻi ʻaʻole ia ke kaupaona o ke kino holoʻokoʻa, akā na lākou ponoʻī nō ia, ʻo kēia mau ʻāpana o ka hoʻoikaika kino i hahau ʻia mai kahi kokoke i kēlā me kēia koa. E like me ka hapa nui o kēia mau hoʻomaʻamaʻa hoʻomaʻamaʻa, akā ʻae, ʻoi aku ka ikaika o ka wikiō i ka hoʻoikaika i ka hana i ka nui kūpono a me ka wikiwiki ma mua o nā gif a i ʻole nā kiʻi ma ka pūnaewele.
He aha ka mea i lilo i mea hōʻike nui aʻe ma mua ʻo ka ʻāpana kaulana ʻo Swan Arms me ka DVD like, Kino Blast, i hōʻike mai iaʻu e hiki ke hoʻolālā a maikaʻi hoʻi ka hoʻolālā. Hoʻohui ʻia, ʻokoʻa nā hana ʻē aʻe akā ʻaʻole pili kēia i nā hopena maikaʻi ʻole no koʻu poʻohiwi olakino maikaʻi ʻole.
Inā lawa ʻole ka ukana, hiki iā ʻoe ke hoʻāʻo i kahi diski ʻē aʻe - Pāhana Backstage. A i ʻole e hoʻohui i kēia mau hana ʻelua i kāu makemake. I loko o kēia papahana he ʻelua ʻāpana ʻokoʻa ʻokoʻa me nā mea ʻē aʻe i hōʻike ʻia ma kahi DVD Ballet Beautifull. ʻO ka mea mua loa, ʻo ia nō, ka ʻāpana e hoʻomaka ai ke kau hoʻomaʻamaʻa. Noʻu iho he hōʻike koʻikoʻi ia, no ka mea, manaʻoʻiʻo wau i ka pauma koʻu ʻano o ke kaulike ma hope o ka hoʻomaʻamaʻa ʻana o cardio me Mary Helen. ʻOiai ʻaʻole pēlā! Ma ka moena, ma nā hā - ma laila ʻoe e ʻaʻa ai i kāu ʻōnaehana.
ʻO ka ʻāpana hoihoi ʻelua e ukali koke ma hope koke o nā hana ma kaomi. Ke hāpai nei kēia wāwae i ke kūlana prone. I ka mua, ke ʻano hou kēia ʻano ukana. paakiki loa kēia mau hoʻoikaika kino. I ka ʻoiaʻiʻo, ua loaʻa iā Mary Helen kahi hoʻomaʻamaʻa kūʻokoʻa me ia ʻano hoʻoikaika kino a hui pū ʻia i hiki ai ke loaʻa iā lākou. A hana maikaʻi lākou a pau i ka ʻūhā hope a me ka ʻūhā. Auwe!
Inā mākou e kamaʻilio e pili ana i ka hoʻomaʻamaʻa cardio, a laila paʻakikī loa. aloha ka Sculpt & Burn Cardio Blasta ʻO Swan Arms Cardio. Ma General, kahi hiʻona hiʻona o ka hoʻomaʻamaʻa Ballet Beautifull i ke kūlana kū i hana ʻole ʻoe i kahi hui mākala hoʻokahi. Hana ʻoe mai nā mea āpau i pili i nā mea āpau: nā wāwae, nā lima a kaomi, a me ka milo. Hoʻohui, aia kahi hana mau i ka hoʻomaikaʻi ʻana i ka hoʻonohonoho ʻana, ke kūlana a me ke kaulike.
ʻO Frankly, i kēia mau hana o ke aloha iaʻu ʻaʻole loa. He kūlana maikaʻi ʻole koʻu (Aloha, e kuʻu iwi waliwali!) a hāʻule mau wau i kahi i ka ʻaoʻao. ʻO ka hana me Mary Helen ka mea i lilo i kumu hoʻonāukiuki iaʻu ʻaʻole wale ma ka ʻōlelo o ka hana i ka hoʻolōʻihi ʻana, Ua aʻo wau e mālama i hope a me nā poʻohiwi pololei. ʻAʻole haʻalulu hou wau mai kekahi ʻaoʻao ai kekahi ʻaoʻao. No kēlā hana nui mai ka wā hānau mai, e like me aʻu, he holomua nui kēia.
ʻIke wau ʻo Ballet Beautiful, ballet a me nā hoʻomaʻamaʻa ʻē aʻe maʻamau kahi koho no nā poʻe i kēlā me kēia makahiki e makemake e noho i ke ʻano. No ka mea hāʻawi kēia ʻōnaehana iā mākou i kahi koho nui. Hiki iā mākou ke lawe i ke ʻano o nā wāwae, ʻoiai me nā kuli nāwaliwali, e hoʻoluliluli i kahi kaomi me ka wili ʻole a hana i nā lima, ʻoiai inā push-UPS ʻaʻole mākou i hāʻawi. A mai poina e pili ana i nā mea nui no nā poʻe o nā makahiki a me nā kāne, e like me ke ʻano o ke kaulike, ke kau ʻana, a me ke kūlana kūpono. E hāʻawi wale i kahi manawa i kēia mau hoʻomaʻamaʻa a hoʻokomo iā lākou i loko o kāna papahana. Manaʻo wau ʻaʻole ʻoe e mihi! ”
A hoʻomaikaʻi hou aku mākou iā Christine no ka loiloi piha e pili ana i nā papahana o Ballet Beautiful a me nā ʻōlelo aʻoaʻo e pili ana i kāna ʻike me Mary Helen Bowers.♥
Nani ke kinipōpō hīnaʻi
I mea e loaʻa ai kahi manaʻo e pili ana i ke ʻano, Ballet Beautiful, e hoʻāʻo i kahi hana pōkole ʻo Mary Helen Bowers no 3-5 mau minuke no nā wahi pilikia like ʻole: lima, ʻōpū, wāwae, ʻūhā. Hiki iā ʻoe ke hoʻohui i nā wikiō he nui a loaʻa i ka papahana piha no ke kino holoʻokoʻa. Akā hiki iā ʻoe ke hoʻohana i kēia mau wikiō pōkole ma ke ʻano he Kākoʻo i kā lākou aʻo mua.
1. Nani Ballet: Hoʻonui i nā ʻūhā loko
2. Nani Ballet: Nānā a hāpai i kāu derrière
3. Nani Ballet: Hoʻolālā i kou mau lima
4. Nani Ballet: Cardio
5. Nani Ballet: Hoʻonani a hoʻoliʻiliʻi i kāu
6. Nani Ballet: Hoʻolālā Postnatal
E nānā pū kekahi: Hoʻomaʻamaʻa ʻo Workout Up: ka mōʻaukala, nānā ākea a me ka manaʻo mai kā mākou poʻe heluhelu, ʻo Barbara!