How To Practice Violin.... without a Violin? 🎻😵| Tips for Violinists with Injuries & during Holidays
A set of exercises that will bring you back to life after the holidays
The holidays are over, discos and feasts are over, and again you need to get back in shape. For those who have not had time to renew their gym membership, the trainer of the Barre One studio chain Maria Andreeva has prepared a set of exercises that can be done without leaving home. And yes, you won't have to forget about dancing.
What is barre?
Intensive training with elements of classical Barre choreography is created for those who want to have a beautiful toned body, but are tired of the treadmill and a stepper. It is the cunning combination of sports and ballet that allows you to form a relief, graceful and strong body, like that of girls who are professionally engaged in dancing.
The method is based on 140 basic elements that are combined in various ways. Here are a few exercises that you can use for a circuit intensive workout at home.
What do you need for training?
Dumbbells 1-2 kg are required for training (you can replace them with water bottles or just clench your fists tightly) and a chair or any other surface for support.
We recommend doing all exercises according to the scheme:
8 repetitions - 8 pulsations (low-amplitude movements in the muscle burning zone) - 8 full-amplitude repetitions.
Flexion of the arms for biceps + plie in the preparatory position
We work out the biceps, front and inner thighs.
- Starting position: preparatory position (heels together, toes at 45 degrees), press tense, remove the deflection in the lower back, relax the shoulders.
- We lower ourselves into plié and raise the dumbbells to the shoulder joint: knees towards the socks, elbows are pressed to the body, the press is tense, we watch the lower back.
Raise straight arms + swing back
We work out the triceps, gluteus maximus and the front of the thigh.
- Starting position: the support knee is bent, the toe is directed forward. Take the other leg back onto the toe. The press is tense, the deflection in the lower back is removed.
- Swing backward, knee joint, foot and toe stretched. At the same time, we raise our arms up in the shoulder joint, the elbow is slightly bent.
Plie in prep, Barre Kick, arms in first / second positions
We work out the shoulder and pectoral muscles, the front and inner thighs in cardio mode .
- Starting position: plie in preparatory (heels together, toes 45 degrees, knees bend towards the toes).
- Hands in second position (shoulders relaxed, arms in front of you, elbow joint at shoulder level, elbows slightly bent).
- Raising the leg to the side from the preparatory: knee, foot, nsedges are taut, the press is tense, there is no deflection. Raise to a maximum parallel to the floor. The supporting knee is slightly bent, while lifting we move our arms from the third to the second position - in the same position we open our arms to the sides.
Swing with a straight leg in an incline with a straight back and support on a machine or chair
We work on the buttocks and the front of the thigh, hamstrings.
- We work on the buttocks and the front of the thigh, hamstrings. Starting position: the knee joint of the supporting leg is bent, the pelvis is fixed in place, the press is tense, the deflection in the lower back is removed, the toe of the supporting leg is forward, the other leg is straight and laid back.
- Raise the leg no higher than parallel to the floor. We monitor the lower back and fix the pelvis in place. Look at the floor.
Raising the torso from a prone position, legs in the“ table top ”position
Working out the rectus abdominis muscles.
- Starting position: we lie on the mat on our back, the lower leg and thigh form a right angle (“tabletop” position), hands behind the head, elbow joints at 45 degrees.
- Tear off the upper edge of the shoulder blades, do not press the chin to the collarbone. Natural deflection in the lumbar spine, tight abs.
“ Bicycle ”
Exercise oblique abdominal muscles.
- Starting position: we lie on the mat on our back, the lower leg and thigh form a right angle (“table top” position), hands behind the head, elbow joints at 45 degrees.
- The opposite shoulder joint is directed towards the knee, twisting and lifting the upper edge of the scapula. Extend the other leg to 45 degrees. Natural deflection in the lumbar spine, tight abs.