What is port de bras in fitness. Port De Bras - the new fitness class
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 the dance is mixed with the most progressive fitness trends, seasoned with yoga and tai chi and served with sauce strength training, then you get one of the most fashionable trends in PortDeBras® fitness! 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.
1 port de bras
noun
choreography Exercise for arms, body, head, body tilts, head.
See also other dictionaries:
port de bras- ● Port de bras mouvement des deux bras, exécuté au cours d un pas sans déplacement ou d un pas simple; au pluriel, ensemble des mouvements de bras qui s exécutent au milieu … Encyclopédie Universelle
port de bras- (por de bras, French, from porter to wear and bras hand), the correct movement of the hands in the main. positions (rounded arrondi or elongated allongé) with a turn or tilt of the head, as well as an inflection of the body (see Positions) ... Ballet. Encyclopedia
port de bras- n. Ballet the positions or movement of the arms … English World dictionary
port de bras- Fr. /pawrdd deuh brddann/, Ballet. 1. the technique of moving the arms properly. 2. the exercises for developing this technique. noun (plural ports de bras pronunciation same) chiefly Ballet an act or manner of moving and posing the arms. ↘an exercise designed to develop graceful movement and disposition of the arms. Origin Fr., lit. bearing of (the) arms … English new terms dictionary
port de bras- noun Etymology: French, literally, carriage of the arm Date: 1912 the technique and practice of arm movement in ballet … New Collegiate Dictionary
port de bras- [[t]ˌpɔr də ˈbrɑ] n. mad the technique and practice of proper arm movement in ballet Etymology: 1910–15; F: carriage of (the) arm … From formal English to slang
port de bras- |pōrdə|brä noun Etymology: French, literally, carriage of the arm: the practice and technique of arm movement in ballet … Useful english dictionary
bras- [bra] n. m. braz 1080; lat. pop. °bracium, class. bracchium gr. brakhion 1 ♦ Anat. Segment du membre supérieur compris entre lépaule et le coude (opposé à avant bras). dubras. ⇒brachial. Os du bras. ⇒ humerus. Mouvement du bras: ... ... Encyclopedie Universelle
port- 1. (por; le t ne se prononce pas et ne se lie pas; au pluriel, l s ne se lie pas; cependant quelques uns la lient: des por z avantageux) s. m. 1° Lieu sur une côte où la mer s enfonce dans les terres et offre un abri aux bâtiments. Vous… Dictionnaire de la Langue Française d "Émile Littré
port- 1. port [pɔr] n. m. 1050; lat. portus I ♦ 1 ♦ Abri naturel ou artificiel aménagé pour recevoir les navires, pour l embarquement et le débarquement de leur chargement. « La vue du port donne une vigueur nouvelle aux matelots lassés d une… … Encyclopédie Universelle
Books
- Lolita (2007 ed.), Vladimir Nabokov. `Lolita, lumire de ma vie, feu de mes reins. Mon pch, monme. Lo-lii-ta: le bout de la langue fait trois petits pas le long du palais pour taper, trois reprises,…
Currently, numerous fitness clubs offer various destinations. development and improvement physical condition
person. In addition, all new activities
. One of these new and interesting views is Port De Bras (Port de Bras).
The literal translation of "Port De Bras" means "movement of the body and hands." Initially, these were exercises to improve dance technique in classical choreography.
The author of this direction is Vladimir Snezhik, a choreographer and professional coach from Russia - combined in it various elements of aerobics, yoga and classical dance . There are also strength exercises.
Who suits?
The creator of the technique claims that there are no contraindications for classes.
- Unlike pure aerobics, where there is a large load on the joints, there are no jumps in Port de bra, which makes it the right people with joint and spinal problems .
- You can engage in this direction of fitness and pregnant women .
- Port de bra is a direction that is very plastic in form. Exercise starts with basic movements who can repeat the unprepared to physical activity People. For beginners who have not played sports before , you can safely sign up for Port de bra, without fear that something will not work out.
- Also suitable Port de sconce for people involved in sports , basic exercises for which they are supplemented by other, more difficult tasks. For example, for trained people, you can add power loads, which will help strengthen and “dry” the muscles, improve relief.
- Good port de bra for those who want to lose weight . Legs, abs and back (where they tend to accumulate body fat) - all this is the area of influence of Port de bra. For one lesson, an average of up to 450 kilocalories is burned. If training is combined with a sparing diet, the effect will not be long in coming. In addition, women, even plump women, doing Port de bra, will quickly begin to enjoy the realization of their own plasticity and grace.
- Suitable for those interested improve your posture and plasticity : already after the first lessons, the gait changes, the posture acquires a proud bearing, the movements become smooth.
In addition, Port de bra exercises have a beneficial effect on psychological condition: relieve stress, have a relaxing effect, give a sense of satisfaction.
Classes are held against the backdrop of calm relaxing music in the chill-out style, able to distract a person from problems at least for a while. Vladimir Snezhik also believes that such music allows you to focus on the exercise, to feel yourself, your body.
How are the classes
Port de bra exercises, despite the fact that they are collected from various areas of fitness, are based on dance, and classical dance, with elements of ballet. But, at the same time, it is easy to get involved in the training, because each one begins with working out elementary steps, which are then complicated by the addition of various elements.
Each lesson is divided into two parts:
- First part
walks standing on the floor. It all starts with steps, which are complemented by squats, plies, beautiful hand movements, stretching of the spine. All these elements are united by dance ligaments, which allows you to feel the poetics of dance and see the beauty of your own body.
Usually the instructor shows two options for exercises: for beginners and more experienced. In this part of the lesson, the emphasis is on working out the muscles of the legs, abs, back, buttocks, arms. At the same time, there is a stretching of the muscles of the skeleton, relaxation of the ligaments. - Second part of the lesson passes on the floor, in, mostly, in horizontal position. This part takes less time and is used as the final component of the dance sequence. Attention is focused on lateral stretching and twisting of the spine.
What do the lessons give?
As already mentioned, with the help of Port de bra calories burned , decrease in body size due to twisting the waist decreases , posture straightens , the movements become smooth, and in the dance, and when simply walking, stretching is trained and appears breath control skill .
Port De Bras (Por De Bra) literally means "movements of the body and hands." In classical choreography, the term is used to denote the development of the technique of dance steps. This program is designed for weight loss, development of strength, flexibility, stress relief. Usually, to achieve this effect, you need to attend as many as three fitness classes - strength, aerobic and a muscle stretching lesson. What is the secret of Port De Bras?
The Port De Bras program, unlike classical aerobics, is devoid of jumps, so it can be a good workout for people with joint and spinal injuries. Pregnant women can also practice this style. But, at the same time, Port De Bras is also suitable for those who have been practicing for a long time. Prepared should replace a couple in training strength lessons aimed at the development of all muscle groups. This will give the effect of "drying" the figure, working out the relief.
In one lesson, a woman weighing 65 kilograms can burn up to 450 kcal, and work out the muscles of her legs, buttocks, back and abs. As a result of training, your muscles will not increase in volume, but only become denser, which will make the body more prominent and toned. You'll be doing over 400 squats and pliés in an hour without realizing it, so this workout is great for those who want dancer legs. This lesson will also help those who tend to accumulate fat deposits in the abs and back, because during the movement you will constantly use the core, tighten the abdominal wall and stretch the oblique muscles of the abdomen.
According to the author of the program, Vladimir Snezhik, this workout is good for absolutely all people. Women who weigh quite a lot can get real pleasure from their own plastic during the lesson. Movement skills, knowledge of technology is absolutely not necessary. After all, each training begins with practicing simple steps, and the transition to complex ones is carried out only by those clients who have perfectly mastered the “base”. Port De Bras perfect workout for those newbies who think Gym boring and doesn't have time to go to the fitness club 5 times a week. This class needs to be attended only 3 times a week to achieve impressive results.
The first part of the lesson takes place standing on the floor. First you will work simple bundles steps with your feet, gradually putting on them squats, plies, soft wave-like movements of the arms, twisting of the spine. All exercises are combined into dance sequences, which are repeated many times. Usually the instructor shows options for movements for both beginners and advanced ones. During this part of the lesson, the muscles of the legs, buttocks, back, arms and abs work. In addition, stretch skeletal muscles, ligaments relax, the body becomes more flexible and plastic. As a result, you get three dance sequences to beautiful ethnic music.
The second part of the lesson works more with the muscles of the press, back and uses stretching mechanisms. You will perform movements on the floor in a certain rhythm. This part of the lesson usually takes no more than 10 minutes and is technically performed as the fourth link. Twisting the press and lateral stretching form a beautiful “lying dance”, so even the most ardent opponents of stretching do not miss the “hitch”.
Port De Bras is held today in the clubs of the CityFitness network, world class and many others. Wear loose-fitting clothing that will allow you to do squats and plies, as well as flexible, non-slip shoes. Body Ballet sneakers or regular shoes are ideal, the main thing is that you can bend your foot and almost do not feel the shoes on your feet. Some practice barefoot, in yoga rooms with a special soft surface.
Well, if you want to lose a few pounds, enhance the effect of the program with a non-strict balanced diet. Choose a fractional low-calorie diet, avoid animal fats and sweets, and you will lose weight naturally and effortlessly. It will be easy for you to withstand the restrictions, because training is a great stress reliever, and you are unlikely to need an extra chocolate bar. Dance, relax and without much effort you will gain sculpted muscles and burn fat.
Port de Bras is an original technique created by choreographer and trainer Vladimir Snezhik. Literally, Port de bras is translated as "the movement of the hands and body." Preliminary choreographic preparation is not required. Here you can find elements of yoga, Pilates, power aerobics and stretching. The program combines strength and aerobic exercise, classes are held to relaxing music.
