Thanks to the efficiency and low-injury a training melt bo it was fallen in love by much. Programs for this peculiar fitness equipment are suitable both for beginners, and for well prepared.
And a variety of receptions will allow everyone to pick up an optimum complex. About this system read everything below.
What is it?
Gradually the popularity of this sport grows. Occupations on melt bo not only will improve a body relief, will help to get rid of excess weight, but also will teach the principles of self-defense.
Ty Bo in acrobatics — a new current which unites elements of oriental martial arts (muay-melt, taekwondo) and movements of fitness (aerobics, gymnastics).
Whether you know? Exercises under rhythmical music are 15% more productive. Everything is extremely simple: rhythmic motives help to concentrate on movements, as increases efficiency.
The author of this line is the eminent American trainer, the seven-time winner of the championships on karate Billey Blenks. He developed a set of exercises for girls which is based on components of martial arts, and aimed them at the development of reaction, speed, training and force. Dancing receptions, in turn, increase endurance, coordination and strengthen a cardiac muscle. Enter the program and power loadings which are directed to reduction in a tone of joints, of muscles (lifting of skin is taken in attention too).
Practice under music became the idea for creation of the unique direction. According to such program the athlete was also engaged.
We recommend to learn in more detail about advantage of water aerobics.
The name of a complex comes from Total Awareness Excellent Body Obedience — cumulative classes in achievement of an ideal shape of a body. Originally the system of trainings was directed to strengthening of muscle bulk. In the late eighties Blenks becomes an actor and opens the training hall for development of own direction. There it worked on the platform of exercises for the people who do not have to sport the slightest relation. As a result, everyone had an opportunity to get an ideal figure without special efforts for a short time. Thanks to simplicity and efficiency the system began to win promptly recognition at first in America, and then and in other countries.
Whether you know? The author of a system acted in such movies as The King of the Kickboxers (The king of kickboxers), Tango & amp; Cash (The tango and Cash), Low Blow (Blow below the belt), The Last Boy Scout (The last boy scout) and in other fighters.
Than it is useful how many calories are burned
Advantages of occupations on melt bo are undoubted. And it is useful to do exercises not only for weight loss. At regular performance of a complex it is possible to reach such indications:
- To reduce cholesterol level. As a result work of a cardiovascular system improves, the risk of development of atherosclerosis decreases.
- To get rid of excess weight. During one training 750-800 kcal are burned that it is possible to compare to result of jog of a distance in 10 km.
- To improve a body relief. Practically all muscles are involved. As a result of a muscle become elastic, and a torso — beautiful.
- . To find more mobile musculoskeletal device. Except a correct posture, trainings serve also as fine prevention of osteochondrosis and diseases of a backbone.
- To improve coordination of movements and balance. Work of a vestibular mechanism plays not the last role at active lifestyle.
- Work of a cardiac muscle is normalized, her endurance increases.
- To learn it is correct to own technology of blow.
Important! The equipment melt bo does not demand any restrictions in a habitual way of life or a diet.
On trainings it is not necessary to jump or carry out injury-causing movements. Therefore, it is almost impossible to be traumatized, and this sport quite is suitable for children.
Contraindications to occupations
Despite advantages melt bo, there are some factors in the presence of which it is not recommended to be engaged in aerobics. Can be such deviations in health:
- violation of work of a thyroid gland;
- varicosity;
- osteoporosis, heavy stages of scoliosis;
- problems with kidneys;
- pregnancy;
- problems in work of a cardiovascular system;
- the restoration period after operation.
Read in more detail about Hermes's gymnastics.
Anyway, before being engaged melt bo, everyone should get advice of the doctor.
Set of exercises for beginners
The system of exercises consists of several steps, each of which lasts 7-10 minutes.
The first stage — warm-up. It is possible to carry out the extension and other receptions directed to a warming up of muscles. The plasticity of movements and speed become gradually more dynamic.
The second stage — the main. At this particular time key trainings are carried out. The intensity and complexity of exercises grows, but as they remind dance more, loading is not felt. The basic most effective elements of trainings are steps, moves, blows, body-checks.
Important! The main difference of a complex from other similar — all trainings are carried out in accelerated and without stops.
During performance of exercises of the main stage the case is in the boxer's rack: hands are compressed in fists, are ahead, muscles of a stomach are strained. Lightning movements, but this dynamics also allows to get rid of excess weight.
Video: Set of exercises Tye bo
Let's give examples of some movements for beginners:
- Imperceptible movements. Before themselves represent the opponent who intends to go to the head. Move, as if trying to evade from blow. Rhythmically move thus minute.
- Swing of a press. This also breathing exercise, and except impact on press muscles it favorably influences an organism in general. SP — lying on a back. Shoulders lift and synchronously with blow by a hand sharply do an exhalation. About a minute of the movement is carried out in accelerated.
- The attack in a solar plexus. Represents sharp attack of the opponent to the area of a stomach. At the same time the torso is rejected back, the leg is bent and abruptly thrown out forward. The sock should not be extended, the knee has to remain slightly bent. Repeat for one and other leg at fast speed within a minute.
- Battle. In a standing position represent how strike to the opponent blows, being in parallel protected. After each attack the face is hidden in a hand. All throws have to be instant and accurate. Time for exercise — minute.
- A difficult training for those at whom the vestibular mechanism is poorly developed. Rise on one leg, and throw out the second aside, making it several short and powerful blows. It is expedited for a minute.
- Dragon. SP — it is resistant directly, to place a little legs. on a breath of a hand are bent in elbows and are located opposite to a breast. Further they are exposed forward so that thumbs were directed up. Exhaling, slowly squat, without tearing off heels from a floor. To execute 20 repetitions.
The final stage represents respiratory gymnastics and rest.
Whether you know? Tye is transferred from Korean leg, and бо is the reduction inherent in east types of combative arts.
General rules of trainings
Types of trainings in a system melt bo much.
The gymnastics with Olga Yanchuk will help to get rid of articulate pain.
For achievement of necessary effect it is necessary to follow the general rules:
- The effectiveness of a complex can be shown only at systematic performance of exercises.
- It is possible to increase loading gradually. Beginners have enough only 20 minutes of occupations 2-3 times a week to receive a necessary charge and to bring a body into a form. It is possible to increase intensity in 2-3 months.
- Between trainings it is necessary to allocate at least day for recuperation.
- In 2-3 hours prior to a training it is impossible to eat food.
- Clothes and footwear have to be convenient. The form does not matter, but the main thing that fabric was natural, and there were no metal elements. Footwear has to be comfortable, easy, nonslipping.
- Correct breath. If not to carry out breathing exercises, the effect of a complex will not be.
Important! Ty Bo is recommended to combine with other sports.
Proceeding from the aforesaid, the technician melt bo is ideal and as a discharge after unlucky day, and as a morning warming up for an organism. It is enough to do only several plain movements within 20-30 minutes, finishing a complex with meditation.