Tai-bo. Tai-bo classes, what is it, Tai-bo for beginners

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Mar 31 2017

Content

If you are looking for a fast and effective method lose weight, tighten your body, get an adrenaline rush, then you should learn about tai-bo - what it is, how best to do it, who suits it. Every day the popularity of this sport among women is growing faster. Tai-bo classes will not only bring your figure in order, but also teach you the basics of self-defense.

What is tai-bo in fitness

Tai-bo fitness is a new direction that combines techniques martial arts(such as karate, Thai boxing, taekwondo), movements from aerobics and gymnastics. The author of such sports direction is the famous American coach, athlete, seven-time martial arts champion Billy Blanks. The principle of training is based on martial arts, which develop strength, speed, balance, reaction. Dance elements improve endurance, coordination, heart function, and power loads tone muscles, joints, and tighten the skin.

Tai-bo for women

Tai-bo classes are suitable not only for active women with strong character who want to throw out their aggression in sports, but also to ordinary timid, shy girls. Such an unusual fitness system will allow you to achieve the perfect balance between physical and spiritual development. Being engaged in this sport, a fighter girl will be able to stand up for herself, while remaining feminine and beautiful. Tai-bo is especially suitable for girls who have little time left for training, but they urgently need to get their body in shape, throw out aggressive energy and achieve the desired result.

Tai-bo for weight loss

Tai-bo for weight loss is a combat aerobics, the advantage of which is the ability to lose weight in a short time and without special diets. Combinations of strength and cardio can burn subcutaneous fat, which is hard to leave with ordinary aerobics. In just one hour session, up to 800 calories can be burned. For three such classes per week, in a month you can lose 4-5 kg of weight, and if you reduce caloric content daily ration, then the process of weight loss will occur even faster. The main thing is that this intensive weight loss will not harm the body.

Tai-bo for beginners

Before you start practicing, read information about tai-bo on the Internet - what it is, who suits it. You must be sure that you are healthy and that you do not have any abnormalities in the work of the cardiovascular system. If you are a beginner and did not know what sport is before, then for a start you should work out for several months in aerobics, dancing, running or another sport that gives cardio load. And only after that you will be able to master this combat fitness.

Choose training clothes made from natural fabrics. In order not to be injured, after an unsuccessful exercise, avoid any metal accessories. Shoes should fit well and not slip on the floor. You can start practicing at home using the video tutorials "Tai-bo for beginners", but in order to feel the surroundings it is better to take group lesson in a fitness club with a trainer. Find out where tai-bo classes are held in your city - ask what it is, and if everything suits you, you can start regular training.

Tai-bo training

All tai-bo classes must begin with a warm-up. These can be dance movements, stepping in place, running, waving arms and legs with a small amplitude. After that, you can connect the power load. The effectiveness of training can be increased by adding blows to the pear, jumps characteristic of martial arts. When punching into space, the load is increased with the help of dumbbells. It is worth finishing the classes with movements that restore breathing and a set of stretching exercises.

Tai-bo exercises

To understand whether you should study or not, try these simple exercises tai-bo from the combat fitness program for beginners.

For 20 years, fitness has been one of the most popular types workouts. And not in vain! The programs of this system are diverse and unusual, and they are constantly being improved. Tai bo is one of the newest and most popular trends in the fitness system. This art combines elements of various martial arts and European aerobics.

Tai bo for beginners is a unique way to improve your body and master self-defense skills. And, according to experts, such training is a really effective tool for fighting extra pounds and strengthening the muscles of the whole body. But! Provided that a person accepts this program not only on the physical, but also on the spiritual level.

The founder of a new direction in the fitness system was a martial arts master, stuntman and successful actor from America - Billy Blanks. He created a unique program, which is based on the strikes of martial arts, and became an addition to such a training technique. All tai-bo lessons are held to fast and rhythmic music.

The founder of the fitness program opened his first training center back in 1986. In no time, tai bo became very popular, first in America, then in Europe. Having mastered the video lessons with Billy Blanks, you can practice tai bo on your own at home.

tai bo performance

The effectiveness of training is achieved in the following:

Increased muscle tone and weight loss, after which the body becomes beautiful, and the muscles become elastic. During classes, almost all the muscles of the body are involved and receive the necessary load. One tai bo workout helps to burn 750 kcal, which is equivalent to running a distance of ten kilometers. It is also important that tai bo fitness training does not require any restrictions in daily habits and food preferences.
Regular classes according to tai bo fitness for weight loss contribute to the normalization of cholesterol in the blood, prevention cardiovascular diseases and atherosclerosis.
This sports and dance art improves the performance of the heart muscle and increases its endurance.
Correct posture is one of the main advantages of tai bo fitness. This program is an excellent prevention in the prevention of osteochondrosis and problems with the spine.
The strikes are carried out without jumping, which reduces the risk of injury to the whole body.
Such training is aimed at improving coordination of movements and improving the functioning of the vestibular apparatus.
For effective occupation oriental art no sports equipment is required and it is quite enough to watch video lessons on tai bo fitness.
Ease and simplicity in learning, even for those who have not previously engaged in classes of this kind.
During tai bo training, participants have the opportunity to get rid of aggression and negative emotions due to a targeted release of energy.

System principles

Despite the fact that this technique contains various shock exercises, tai bo, to a greater extent, is a system for teaching self-defense techniques.

The student takes the initial position of the boxer, while the arms are slightly bent at the elbows, and the left side of the body is slightly pushed forward. All strikes start with the left hand. To work out these movements, athletic dumbbells weighing no more than two kilograms are used. In some fitness centers, tai bo training is carried out using boxing gloves.

The primary condition in mastering this technique is the correct setting and clenching of fists, as well as the ability to control them.

Features of the tai bo program

The development of speed, stamina and the ability to quickly and correctly respond to situations during the training are complemented by breathing techniques, relaxation exercises and meditation.

This combination of different training elements allows you to achieve an optimal emotional state. A gradual increase in load eliminates the risk of injury to the body during training.

The shock fitness program tai bo is one of the most effective systems fitness, which can replace morning aerobics or relieve stress after a hard day's work. The duration of one tai bo workout is no more than 15 minutes.

The curriculum consists of next steps:

. As a rule, almost all sports begin with this.
The main part of the training, which consists of arbitrary movements and movements in the training room, as well as punching the punching bag and jumping. Tai bo strikes are performed with incomplete amplitude. The main part of movements in tai bo consists of punches and kicks in all directions. These parts of the body should be slightly bent to eliminate the risk of injury. In one approach, from 10 to 30 strokes are performed.
The third stage is the “dance-fighting” part. After performing the basic movements, the participants of the classes move on to the stage of mastering one of the combat combinations, which from the side is somewhat similar to a dance. These movements are carried out in slow pace which promotes respiration.

General rules

In fact, there are a lot of varieties of tai bo exercises. You can get acquainted with the full course of classes by photo or video lessons, as well as by visiting specialized classes.

As in any fitness program, the effectiveness of tai bo classes is achieved when regular workouts. For beginners, a 20-minute workout is enough to get the body in shape and get the necessary boost of energy. Boxing elements in tai bo make it possible to strengthen the muscles of the arms and shoulders.

Taekwondo exercises that are included in tai bo help strengthen muscles lower extremities, calf and stop. A good cardio load helps to quickly get rid of excess weight. Therefore, tai bo is ideal for girls seeking to achieve harmony and a beautiful figure.

The optimal number of classes for beginners is three times a week. Ideally, there should be at least one day off between workouts to restore the body's strength. After three months, a new stage may begin, involving an increase in the load.

Restrictions

Before starting to practice tai bo, each participant should be checked by a doctor for the absence of any abnormalities in the cardiovascular and endocrine systems. Thai bo experts recommend that their followers first prepare their body for future stress.

TO preparatory programs include step aerobics, classical fitness or dancing. These are the most effective programs, which will help tone and strengthen the muscles of the whole body before more complex loads.

To practice tai bo, it is necessary to use clothes that will not hinder movement and create discomfort. T-shirt and shorts made of natural fabrics, without zippers and other metal accessories - perfect option equipment for this workout.

Tai Bo is perhaps the most unusual direction of aerobics, in which incendiary dance rhythms and martial arts West and East.

Tai Bo - get rid of stress

Tai Bo creator Billy Blanks, an actor and martial arts champion, hoped his workouts would spark men's interest in fitness. But later it turned out that Tai Bo training is of genuine interest to the beautiful half of humanity.

Billy Blanks is a charismatic and motivating coach

Nowadays, with high levels of stress and tension at work, more and more women are starting to practice this art. They are attracted not only by dynamism, but also by the philosophy that taibo contains. Reviews of those who have been engaged in this area of fitness for a long time indicate that with its help you can gain not only beautiful figure, but also inner harmony, peace, which every woman dreams of.

Having splashed out excess adrenaline - the stress hormone - in training, she can safely do household chores and children without getting annoyed over a trifling matter.

With the help of tai bo, you can find not only a beautiful figure, but also inner harmony, peace, which every woman dreams of.

Tai bo - get an excellent figure

Another big plus of taibo is the ability to burn not only excess adrenaline, but also extra calories. Taibo for weight loss is no worse, and perhaps even better than other areas of aerobics.

In the state of drive that occurs during training, you can imperceptibly increase the pace and load, while using internal energy reserves - body fat. Emotions help to forget about fatigue and engage in full force.

A good option- use taibo as a morning workout. Thus, it will be possible to quickly tone the main muscle groups and stock up on energy for the whole long day.

Morning workout is a source of fresh ideas, new solutions and productive work. It improves brain nutrition and helps you think clearly.

Today, in the age of technological progress, taibo video helps a lot to master. At the same time, the lessons are conducted by the course developer himself - Billy Blanks. Just imagine: even residents of remote corners of the world have the opportunity to work out under the guidance of a legendary coach.

If you follow his instructions exactly and reproduce the movements on display, you can get no less than noticeable result than when training in a real group. The main thing is to take classes seriously and not skip them without a special reason.

Fitness in modern society has become quite popular. It is in great demand among all age groups. More and more of its varieties can be found in modern gyms. Relatively, one of the new ones has become Tai Bo. Let's figure it out, tai bo what is it? Tai bo is a mixed aerobics, which includes fitness exercises and martial arts.

Obvious Benefits of Tai Bo Fitness

Tai bo fitness is often referred to as martial fitness. In this type of fitness, the set of exercises is more like exercises, borrowed from karate, Thai boxing and taekwondo. Regular Tai Bo classes will help:

reduce high level blood cholesterol;
lose weight;
Get muscle relief;
Gain confidence and firmness in gait;
Improve coordination and balance;
Make the musculoskeletal system more flexible;
Learn how to properly strike

Contraindications for tai bo

Despite the significant advantages of choosing this type of fitness, you should pay attention to its disadvantages, and to be more precise, to contraindications and not to practice tai bo if you have:

Violation of the thyroid gland;
Violation of the cardiovascular system;
Scoliosis and osteoporosis.

Tai bo fitness is a multifaceted and increased load on the muscles. That is why you should not neglect the advice and recommendations of experts.

Examples of Tai Bo training exercises

Tai bo training can be done at home. To do this, you just need a fairly spacious, ventilated room and a fighting positive attitude. The uniform also does not require any special requirements, the main thing is comfort, convenience and the absence of metal elements on it. But shoes should be given worthy attention, in addition to convenience and lightness, sneakers should not slip on any surface. It is worth starting gradually, especially for beginners, in order to minimize injury from exercises.

So, it’s worth starting any workout with a little warm-up. It can be elements of dance, running and steps. After it is desirable to connect a little strength exercises and only then it is worth transgressing to Tai bo. Another important piece of advice would be that it is best to start exercising without musical accompaniment and in front of a mirror to hone the effectiveness of the exercises.

Basic Tai Bo exercises are a combination of punches and jumps. Blows can be made to the target, i.e. a sports bag, or into the air, then you can still take small dumbbells in your hands. Lunges punches should be fast, but fairly smooth and alternate. In this case, you need to monitor your breathing. It should be even and calm. Lunges should be repeated 10-12 times, then a break and a few more approaches, depending on the individual. physical training exercising. More details about the sets of exercises are presented in the Tai Bo video.

Among the many different fitness programs, tai-bo in Moscow is especially popular. Based on a combination of techniques of martial arts such as taekwondo, Thai boxing and karate, stretching, elements of aerobics and strength exercises, this program has undoubted advantages with almost no drawbacks, as evidenced by the numerous reviews of those who have already managed to join this type sports.
Tai-bo classes are offered today by many fitness clubs. A universal system that allows you to harmoniously develop the body, in addition, makes it possible to master the necessary self-defense skills. Increases during training muscle tone and leave overweight, formed correct posture and there is flexibility. In addition, coordination of movements develops, endurance increases, the cardiovascular system strengthens, which is of great importance for people of all ages.
The advantages of tai-bo were appreciated not only by men. Increasingly, women come to fitness clubs, who set themselves the goal of gaining a good figure and learning how to protect themselves. Tai-bo does not provide for sparring, however, in the classroom, much attention is paid to the technique of strikes and their accuracy. It helps to get rid of aggression and stress and find peace of mind. The complex of classes also includes stretching exercises that have a beneficial effect on the functioning of the musculoskeletal system.
Beginner tai-bo classes require some preparation. Before you start training, you need to attend aerobic classes for several weeks so that the muscles get stronger and get used to the loads.
Addresses of Moscow sports facilities with tai-bo sections, prices, class schedules, etc. useful information you will find on our catalog pages.