Health, gymnastics, acrobatics, dance - everything to maintain a physically active life at any age. Port De Bras - a new fitness class What is port de bras in fitness

This direction of fitness is based on ballet movements and combines elements of choreography, Pilates, yoga, stretching and

The developer of this fitness class is the Russian choreographer Vladimir Snezhik. Port de Bras (which translates as “movement of hands and body”) teaches the art of moving smoothly and feeling good about your body.

Fitness class features

Port De Bras classes are suitable for everyone, regardless of size or experience. Exercises give a good fat-burning effect and plasticity, which is suitable for overweight people. And the slender will be able to "dry" the body, having achieved more

Choreographic skills are not needed to master the elements of Port De Bras - this is good news for beginners. At each lesson, the main elements are remembered, so even in a club where training has been going on for a long time, a beginner will succeed. At the same time, well-trained physically people will not be bored in training, as there are several levels of difficulty. And instructors usually demonstrate both options - for beginners and advanced.

Por de Bras is the result of steps, pliés, squats, stances, twists, bends and swings of the arms. All these movements are accompanied by light music, which allows you to move away from everyday problems, tuning in to a special perception of yourself and the world. In a relaxed state, a person begins to feel his body very subtly, controlling the smallest muscles and performing the most difficult movements.

Port De Bras complex and stretching exercises - it is thanks to this that relaxation occurs. Many fitness class attendees don't even know their "flexibility margin" until they attend a dance workout. For classes it is recommended to wear elastic shoes (Czech shoes, for example) and clothes that do not restrict movement. Comfortable shoes and clothes will allow you to focus on plastic and music.

Port de Bras for weight loss

For weight loss, all three types of fitness loads are recommended: aerobic (for burning body fat), power (to strengthen the muscle corset) and stretching (for plasticity and stress relief after strength and). It is very difficult to work on all three types of training at the same time or to do it every day. With the advent of Port de Bras fitness classes, everything was simplified, because here each lesson gives all three types of load, so three hours of such a dance a week can literally transform the body.

In the practice of Port De Bras, there are six forms that affect all muscles and joints. Port De Bras exercises perfectly work out the upper and lower parts of the body, since the whole body is involved in the dance ligaments.

At the same time, hundreds of bends, squats, lunges and swings are imperceptibly performed in the dance. One lesson can burn up to 500 kilocalories, so combining Port de Bras with a non-strict but well-balanced diet, you can quickly

This fitness class relaxes ligaments, increases elasticity muscle tissue and joint mobility. Flexibility, grace and plasticity then accompany even ordinary human movements in everyday life. Ability to maintain balance, improved coordination and correct posture is what gives regular practice complex choreographic elements. Do many fitness systems use a one-legged stance all the time? But it is this position that trains deep muscle back, passing along the spine and holding it. Port De Bras really helps keep your back healthy and strong.

At the same time, the main goal of the classes, as conceived by Vladimir Snezhik, is to enjoy their own movements and plasticity. During training, you need to constantly keep the muscles in tension, which creates a special internal vibration in the body, which helps to improve metabolism and even get rid of cellulite. Vibration also prevents varicose veins and relieves internal spasms.

Musical accompaniment in the chill-out style has no less relaxing effect. In general, the Port de Bras activity helps to relieve physical and emotional stress, so after a workout a person feels detached from external problems and renewed.

Port De Bras is a fitness class based on ballet movements that combines elements from choreography, yoga, Pilates, stretching and strength training.

The creator of this direction was the Russian choreographer Vladimir Snezhik. Therefore, the name of the fitness direction came from the field of choreography and translated from French means porter - to wear, bras - hand, that is, "movement of hands and body." It is the art of moving smoothly and harmoniously that is taught in the Port de Bras section.

Training features

Classes Port de bras, according to the author, are suitable for any person. They will give the full joy of watching the plasticity of their movements and a good fat burning effect. Slim people will be allowed to “dry” the body, making the muscles more prominent and dense. Beginners do not need any choreographic knowledge to master the movements. But at the same time, physically prepared people will not be bored - Por de bra has several levels of difficulty.

Even if you did not come to the first Por de bra training session in your club, you will succeed the first time. After all, each lesson begins with "remembering the basic elements."

Arm swings, tilts and twists, squats and pliés, steps and stances - a whole dance is built from these basic elements in the course of the lesson. The instructor, as a rule, shows two options for performing exercises: for beginners and advanced. And at any time, guided by your feelings, you can move from one category to another.

Port de bras

Port de bras classes are accompanied by relaxing, light music. According to the creator of the direction, such musical accompaniment helps to forget about everyday affairs and problems, tune in to a special perception of oneself and the world, and completely relax.

After all, only completely relaxed, a person begins to subtly feel his body, becomes able to control its smallest muscles and perform the most complex movements.

in relaxation and correct breathing stretching exercises are also being built. Many people don't realize how much "flexibility" they have until they attend a Port de Bras class.

Since Por de bra is a dance training, the development of flexibility and plasticity, it is recommended to wear loose clothing that does not restrict movement and elastic shoes (for example, Czech shoes) for classes. You should be able to focus on the movement, music, dance, swing your arms freely and perform plies.

Training opportunities

Some attend three types of fitness training: strength for muscle strengthening, aerobic for weight loss and stretching for plasticity of movements. Such a fitness plan ensures the harmonious development of the body, comprehensive work on it.

But not everyone will be able to find time to go to the gym every day or attend several workouts in a row. After all, it is desirable that power and cardio load be given to the body two to three times a week.

With the advent of Port de Bras, everything has become much easier. You receive all three types of load within the framework of one lesson. Therefore, it is enough to find time for three visits to the fitness club per week for one hour. And in a couple of months you, in a pleasant sense of the word, will not recognize yourself.

Port de bra perfectly works out the muscles of both the upper and lower parts body. After all, all parts of the body are involved in dance ligaments. You won't notice how Perform more than a hundred squats, bends, and lunges while dancing.

For one lesson, Port de bras burns from 300 to 500 kcal. Therefore, if you combine classes with a non-strict balanced diet, then you will quickly lose weight.

Port de bras

If the problem excess weight doesn’t bother you, then Por de bra workouts will help to achieve a beautiful, smooth muscle relief, compacting them and “drying the body”. Therefore, even fans of self-study with weights periodically attend Por de bra classes.

Por de bras help to relax ligaments, increase joint mobility and muscle elasticity. You become flexible, plastic and graceful. Even your normal movements in Everyday life will become graceful and will resemble a choreographic bundle.

By performing complex choreographic elements during training, you learn to control every muscle in your body, maintain balance and maintain beautiful pose. This, in turn, develops coordination and correct posture.

The main thing in training Por de bra is to enjoy the plasticity of your body. This is exactly what Vladimir Snezhik sought when developing his fitness program.

During classes, it is necessary to constantly keep the muscles in tension, which causes a special internal vibration in the body. It has a positive effect on the entire body, helps to cleanse it, improve metabolism and even helps with cellulite.

The special vibration in the body also improves blood circulation, preventing varicose veins, and relieves internal spasms, helping to relax.

Chill-out music also has a relaxing effect in the classroom. That is, in the Port de Bras section, everything is done to relieve both physical and emotional stress. Therefore, many people point out that they leave the hall refreshed and detached from all problems.

Strength training and others.

History of creation

Clothes and shoes for por de bras

Any por de bra is suitable for practicing sportswear that does not restrict movement. As shoes, sneakers for body ballet, Czech shoes or any other shoes with elastic non-slip soles are best suited. This is necessary so that you can easily bend the foot. If the por de bra training room has a soft floor covering, then you can practice barefoot.

Advantages

Pore de bra classes contribute to:

in conjunction with a balanced diet - weight loss. After all, one session of por de bra helps burn 300 - 500 kilocalories;
imperceptible study in the dance of the muscles of the upper and lower parts of the body;
development of flexibility and plasticity;
improving coordination and the formation of correct posture;
improving metabolism and cleansing the body;
getting rid of cellulite;
improve blood circulation and prevent varicose veins veins;
getting pleasure from their own plasticity and gracefulness of movements;
knowledge of your body, its capabilities, learning to manage and own it;
relaxation and detachment from everyday problems and worries, relieving stress and depression.

Pore de bra classes are suitable for people of any build: overweight- will help get rid of it, and slender - will give the opportunity to make your body more elastic and embossed. You should also not be afraid that without prior choreographic experience in the por de bra section, you will not succeed. Everyone can master the movements, even if you have come to a group that has been practicing for a long time. As a rule, training begins with a repetition simple element and comes with increasing levels of difficulty. At the same time, the trainer will offer the most complex ligaments for execution in two versions: for beginners and for experienced ones, so that the latter do not have to be bored.

Flaws

Port de bra is not suitable for home workouts. It is best to do it in sports club under the supervision of a professional. In addition, the quality of the video tutorials available on the network leaves much to be desired. Unless you're lucky and you get the recordings of master classes by Vladimir Snezhik himself.

Peculiarities

Port de bra training - learning choreographic connections with fitness elements, which in the end are a single graceful dance. Por de bra combines three types of load:

aerobic, promoting weight loss;
power, due to which the muscles are strengthened;
and stretching to increase muscle elasticity and joint mobility.

The obligatory musical accompaniment of the por de bra class is calm relaxing music in the ChillOut style. A pore de bra lesson usually consists of learning several chords. In the first half of the lesson, all exercises are performed while standing: bundles of steps, squats, plies, twists of the spine, combined with smooth wave-like movements of the hands, are practiced. In the second half of the lesson, exercises are performed on the floor and, according to the technical content, include the muscles of the back and the press, stretching mechanisms. Repeated repetition of exercises makes it possible to achieve the perfect technique for their implementation. In pursuit of your own grace, you do not notice what a powerful cardio load you are getting. Noticeable result from such training, you can already observe after the first months of training por de bra. Help to strengthen it

On this page, we will discuss three types Port de bras: first, second and third.

port de bras learn in the middle. Preparatory exercise To port de bras you can start learning in position en face.

Position en-face this is the position of the body when the shoulders are directed to the first point of the class. Usually this position is used from the first and second positions of the legs. The head can be turned in any direction.

At the position epaulement the position of the body is directed to the eighth or second point of the class.

épaulement croisé left foot in front it is necessary to turn the whole body towards the second point of the class. Stand in the fifth position, placing the left foot in front and turning the head to the left along the shoulder.

To get into position épaulement croisé right leg in front it is necessary to rotate the whole body in the direction of the eighth point of the class. Stand in the fifth position, placing the right foot in front and turning the head to the right along the shoulder.

Preparatory exercise for Port de bras.

We start to learn port de bras with a preparatory exercise.

There is an expression "Open hands" or "open hand" depending on where the person performing the movement is: at the stick or in the middle.

Preparatory port de bras- this is the opening of hands in the second position and their closure.

It is performed in this way:
-initial position épaulement croise fifth leg position, head along shoulder, arms in preparatory position;
- from the preparatory position, the hands open slightly towards the second position, performing the nuance;
- they return to the preparatory position, and through the pick-up, they are transferred to the first one. Tilt the head with the ear to the shoulder (from the back side standing foot) The gaze is directed to the hand (from the side of the front leg);
-then both hands open to the second position. The head turns along the shoulder (from the side of the front leg);
-hands, softening at the elbows, slightly turning the palms towards the floor, return to the preparatory position. The head follows the hand descending into the preparatory position with a glance.

The first Port de bras.

Let's learn the first one first port de bras at full stop.

As it is mastered, we move on to half-fingers.

First port de bras is done in the following order:

Initial position épaulement croise fifth leg position, head along shoulder, arms in preparatory position.

3. ... without fixing the position, they rise to the first position. The head is in a slight inclination with the ear to the shoulder (from the side of the leg located behind). Look into the hand closest to the first point of the class.
4. From the first position, the hands are transferred to the third position. The head turns to the side of the front leg. Look - along the elbow (in the distance) of the hand in the third position. The chin is slightly raised.
5. From the third position, the hands go down to the second. At the same time, the hands, already at the beginning of the movement, are slightly turned in such a way that the downward movement goes with the “edge” of the hand. This will allow the hand to come into the correct second position with the elbow just above the wrist. In this case, the head takes a position along the shoulder.
6. From the second position, the hands, softening at the elbows, slightly turning the palms towards the floor, return to the preparatory position. The head follows the hand descending to the preparatory position with a glance and returns to its original position.

Second Port de bras.

Almost every movement in classical dance is initially performed on a full foot, and then, as a complicating element, half-toes are added. Also port de bras at the beginning it is studied on the whole foot, and then on the half-toes.

Second port de bras It is a hand-eye coordination movement.

With the addition of half-fingers, this is a movement for stability.

Let's break it down like this:

Preparation.

Initial position épaulement croise

1. Hands open slightly towards the second position.
2. Hands return to preparatory position and ...

4. The right hand closest to the first point of the class opens to the second position. At the same time, the head turns to the right, towards the arm, open to the second position. At the same time, the other hand, the left, is raised to the third position.

The second Port de bras.

After completed preparation we start a movement that bears the name of the Second port de bras .

1. The left hand from the third position is directed towards the second position. Slightly raise the chin, as if in order to look at the hand that begins to move.
2. The left hand continues to move towards the preparatory position. At the same time, the right hand begins to move from the second to the third position. The head turns to the right. The gaze is directed along the elbow.
3. Both hands go to the first position. The head tilts slightly with the ear towards the left shoulder, directing the gaze to the right hand.
4. Both hands return to their original position: right - to the second position, left - to the third. The head turns to the right along the shoulder.

Closing of the hands after the Second Port de bras.

1. The left hand goes down to the second position. The head remains turned to the right.
2. Both hands from the second position are lowered into the preparatory position. The head with a glance and a slight lowering of the chin accompanies right hand to a lowered second position and rises, looking sideways along the shoulder. At the same time, the hand ends the movement in a preparatory position.

Second Port de bras is performed as in the body position épaulement croisé right leg in front, and in the body position épaulement croisé left leg in front. At the same time, the hands work in a “mirror image”: what the right bow did, the left one does, what the left hand did, the right one does.

Third Port de bras.

Preparation.

Initial position épaulement croisee Fifth Foot Position Right foot forward, head to the right along the shoulder, hands in preparatory position.

1. Hands open slightly towards the second position.
2. Hands return to preparatory position and ...
3. ... without fixing the position, they rise to the first position. The head is in a slight inclination with the ear to the left shoulder (from the side of the leg located behind). Look into the right hand, located closer to the first point of the class.
4. Both arms open into second position. The head turns to the right along the shoulder.

Third Port de bras.

1. Together with the forward tilt of the body, the hands from the second position through the “pickup” (passing preparatory position) are transferred to the first position. The head is slightly tilted with the ear to the left shoulder. Looking into the right hand.
2. Together with the raising of the body, the hands from the first position are transferred to the third. Head to the right, looking into the distance along the elbow.
3. Keeping the third position of the hands, we bend the back. In this position, the head is turned to the right and continues the line of the body, and does not tip back. Breathing remains even. We don't hold our breath!
4. Return the body to the straight position. Until half way from the bent to the straight position, the arms remain in the third position. Completing the return of the body to the straight position, we lower our hands to the second position.

Closing hands after the Third Port de bras.

Both hands from the second position are lowered into the preparatory position. The head with a glance and a slight lowering of the chin leads the right hand to the lowered second position and rises, directing the gaze to the side along the shoulder. At the same time, the hand ends the movement in a preparatory position.

Basic rules for all Port de bras.

By doing Port de bras, the body remains taut, the shoulders are straightened and lowered, the neck and arms do not tense up. The movement is carried out together, without stops.

Posted in and tagged , by with . Port De Bras dance of life

We continue to get acquainted with the newest health-improving dance styles. Not Zumba at all, but very modern.

Having become interested in tai chi quan, this is a very harmonious system of self-healing, I thought that it would be nice to stretch the twine. The universe immediately responded, in a somewhat unexpected way, but it seems to be exactly what I wanted. This week I was lucky, next to the house opened new center, I was invited to training.

I tell you, it was something! One hour por de bra workout!

Port de bras are movements that can make your body more plastic, elastic, light, which will wake you up from sleep and make you fly through life!

Dance is the flight of the soul and body, this is what your heart wants to say. And if dance is mixed with the most progressive fitness trends, seasoned with yoga and tai chi and served with strength training sauce, you get one of the most fashionable PortDeBras® fitness trends! It turns out a delicious cocktail foaming with energy and youth!

Choreographic The term Port de bras is translated as "movement of arms and legs", pronounced as "port de bras". Port des bras (from porte - to wear and bra - hands) the correct passage of hands through the main positions, rounded (arrondi) or elongated (allonge) with the participation of turns or tilts of the head, as well as bending the body.

Classical choreography, how to do it right

Vladimir Snezhik is a Russian choreographer and professional trainer in fitness combined ballet choreography, with yoga, Thais and Pilates, turning it into an incendiary fitness.

The basic movements in Port de bras are bending over, stretching to the sides, squatting, rolling on the legs and smooth movements of the arms and legs. The dance turns out to be energetic and plastic. Remember about breathing - after all, this is the main component of every dance.

Compared to the Art Nouveau classes, I got wet very quickly, like everyone else, although it was not hot.

Well, if the fitness center has a shower, this is important.

Port De Bras is performed to a relaxing Chill Out. This music not only creates a magical atmosphere, but also special conditions for the flow of thoughts, allowing you to disconnect from the daily routine. Those. there is a kind of meditation in the dance. The result is the strengthening of muscles, the formation of a beautiful posture, there is work on the development of coordination and flexibility, the ability to control one's breathing, the ability to feel the body in space and relax during movement is improved. At the same time, the main, according to the author of the program, goal is achieved: a person enjoys movement. At the same time, every centimeter of the body is worked out. After a couple of months, you will see that your body is capable of much!

Walking and dancing beautifully, reducing centimeters at the waist and keeping your back straight, finally sitting on the splits and at the same time being able to control your breathing - this is all that PortDeBras training will give you. It will also help you truly relax, relieve excess stress and lift your spirits to an unprecedented height.

To date, there are four levels of PortDeBras:

PortDeBras Introduction, Basic;

PortDeBras Intermediate;

PortDeBras Progression:

Port De Bras Parterre.

On initial stage you can strengthen the main muscle groups, form good posture and develop coordination, learn to control your breathing; then, as your level increases, you will master more complex elements, improve the ability to feel your body in space and relax while moving.

Over time, logical movements form an expressive dance, the body opens up and begins to move differently, the stomach becomes flatter, the posture is proud, and the gait is light. Every centimeter of breathing is now subject to rhythm, sound, note, every part of the body obeys the music that sounds inside you and around you. You enjoy every movement and at the same time work out every centimeter of the body - now you finally know what it is capable of!

First, I give a video from the master, we learn the complex slowly, like a dance, first we learn the connection, then we need to fix it to the music, repeating 4 times. Pay attention to the breath, it specifically focuses on it.

Then I give several different instructors, look and if you like someone, slowly learn any combination

They are about 3 minutes each, it will take you a little more to learn. We teach, then we fix it to the music 4 times. The training itself takes about 55 minutes. First, dance to light music and stretch your muscles slightly. You can then make multiple connections. Take your time!

Port de Bras - Kamka - Balance Zvolen

boys

I draw your attention to the fact that there are 4 levels of speed, at the beginning I presented what you yourself can learn, although in order to put the back on it is advisable to go to a group, at least for a trial lesson. Below the speed is higher, pay attention, the guys already have a base and the instructor gives a ready-made very smooth complex.

I wish you to learn to listen to your body, master the choreography, become flexible, graceful and calm like this girl. Previously, all princesses must have studied choreography. Today we have such an opportunity.