New Aerobics: Fighting Ballet

Fighting ballet (Aerobarre) is a new type of fitness sport that combines fighting exercises and ballet, which is very helpful in slimming waist and legs. This is backed by scientific evidence: boxing requires a lot of calories, and ballet exercises can work to muscles you didn’t know in the past. Leila, an expert at the New York Aerospace Fitness Center who created the sport. Fazel said: "You not only lose weight, but also create sexy curves."

In fact, fighting exercises and fighting have become popular in recent years, and are as popular as Pilates, yoga and Koga bicycles in Europe and the United States. Because these exercises are not as dull as traditional fitness, fighting ballet can not only lose weight, but also have beautiful movements, and can exercise your form at the same time.

The tools you need to prepare include a long rod of about 4 to 6 kilograms and two dumbbells within one kilogram. Do two sets of each movement, then rest and relax, and do two fist movements for two minutes (as shown in the picture). You only need to do it three days a week, and each exercise needs to be separated by at least one day.

1. Puli

Exercise parts: hips, thighs, calves

The legs are in tune with upright, with toes facing outward, and the rod is hanging Put it straight on the ground, hold the other end with both hands. Lift your heel, squat as much as possible, and then resume your standing position. Do it 16 times.

2. Anlé

Exercise parts: waist and abdomen, hips, thighs

Hand holding the rod upright, one end on the ground, lock the waist and abdomen with force, bend the left knee, straighten the foot surface, swing the left leg to the front, left side and behind, just like drawing a semicircle in the air, and then restore Re-standing posture. Do 8 times each of the left and right feet.

3. Ballet handrails

Exercise parts: shoulders, arms, waist and abdomen, buttocks, thighs, calves

Hold the rod horizontally with both hands, place it horizontally in front of the chest, apply force to the waist and abdomen, bend the knees, and use force to form an oval. At the same time, lift the rod over the head, and then resume the initial movement. Do 16 times.

4. Watch me leap

Exercise parts: arms, waist and abdomen, hips, thighs, calves

Squat down the legs into a horse stair shape, toes facing outward, hold a dumbbell or other heavy object in each hand, bend your elbows, and the palms are in the upper position on the chest. Jump up, place your right foot in front of your left foot, and straighten your foot (as shown in the picture), and return to the squat state when you fall; jump up again and change to the position where your left foot is placed in front of your right foot, which is for one action. Do 16 times.

5. White Swan

Exercise parts: shoulders, arms, hips, thighs

Stand with your feet apart to reach the width of your hips, Hold a heavy object with both hands. Bend your knees and take a step back with your right foot. At the same time, raise your hands up to both sides, bend your wrist joints (as shown in the picture), and restore your starting position. Do 16 times, then change to a step back with your left foot, and do 16 times.

6. Diamond Beauty

Lying on the ground: hips, hips, thighs

Lying on the ground with your right side, bend your knees and curl your feet, and your right arm supports your body. Your feet are about 10 cm away from the ground, connect the insteps, open the left knee upward, and form a diamond shape (as shown in the picture). Open and close your legs continuously, do 16 times in each group to complete two groups. Change to lie on your left side, and do two groups.