Tai-bo is the knowledge of achieving excellent form. Tai-bo effective fitness for those who want to be healthy

A mixture of aerobics and elements of various martial arts, this new direction of fitness is becoming increasingly popular among women.

Irina BURINA, an instructor at the KN Medica Moscow fitness center, talks about who is suitable for such training and how to make it safe and effective.

- Which of the "combat" types of fitness are most suitable for ladies? - Today, tai-bo and fit-bo are especially popular. Tai-bo is aerobics with elements of taekwondo and boxing. And fit-bo is aerobics with an admixture of karate. In principle, both are quite acceptable for women. After all, these types of aerobics were developed taking into account the capabilities of the weaker sex. Because mostly women are engaged in aerobics. However, in my opinion, tai-bo suits ladies more than fit-bo. Why? It's all about hitting technique. In tai-bo, when hitting, the arm or leg cannot be fully extended. You hit with your hand - the elbow remains slightly bent, you hit with your foot - you do not straighten the knee to the end. Due to this nuance, it is not very difficult to perform strikes. But most importantly, there is less risk of injury to the elbow and knee joints. And in fit-bo, the punches are harder and harder.

- Women with what personality type would you advise to do tai-bo? - And fighting and timid, complaisant ladies. Tai-bo ladies are determined, courageous, as a rule, to their liking - because this type of aerobics corresponds to their temperament. Soft, shy women in the first classes often feel constrained. But little by little they begin to recharge their fighting spirit. They become more energetic and independent. Self-confidence appears. But there is one important point here: training should not arouse aggression. During the lesson, a fighting mood is necessary, but not anger. When you strike, you don't need to put hatred into it. After all, ancient martial arts teach that in any situation a real warrior must maintain peace of mind. Experiencing rage towards the enemy, a person ceases to think sensibly and thereby loses. In addition, if you get angry, you will not be able to part with negative energy. But an excellent emotional discharge is one of the advantages of tai-bo. - In addition to self-confidence, emotional release, what else do these trainings give? – Tai-bo – effective remedy from extra pounds. Because training takes place at a fast pace - which means calories are burned rapidly. However, it is difficult for very overweight people to engage in any kind of aerobics. What is there to advise? For the first 2-3 months of training, it is better to skip those exercises that include jumping, running - these elements are for people with overweight especially hard to do. Gradually, your muscles will get stronger, your heart will adapt to the loads, unnecessary kilograms will begin to melt - then you can train in full. Tai-bo gives work to almost all muscle groups. Therefore, a harmonious physique is formed. But this result awaits only those who are not lazy and give work to their muscles. At each lesson, I constantly remind: the muscles of the buttocks and the press must constantly be tense, tightened. In addition, tai-bo classes improve reaction. From training to training, performing rather sharp movements, the muscles learn to contract quickly. Many who practice tai-bo say that they have become more responsive to driving difficult situations. - You said that the classes are held at a high pace, all muscle groups work. Is it possible for such training to be completely unprepared in sports plan man? - If a woman has never done fitness in her life, then it is better for her to start with something dance - with workouts like a dance mix. Step will do. And after a month or two, you can switch to tai-bo. During this time, the muscles will get stronger, the ligaments will become more elastic. This will not only make tai-bo less tiring, but also reduce the risk of joint injuries. After all, the load on the joints during training, whatever you say, is quite serious. By the way, because of this load, you should not do tai-bo for those who have joint diseases. And one more contraindication, common to all types of aerobics, is diseases of the cardiovascular system. - Is it possible to insure against possible injuries with the help of elastic knee pads, elbow pads? - I do not recommend using knee pads and elbow pads as a preventive measure. Because these devices change the trajectory of the joint, facilitate its work. The joints quickly get used to working at half strength and, without support, become vulnerable to injury. It is worth putting on these elastic devices only on damaged joints. If, for example, there was a sprain knee joint- you will need to refrain from training for some time. And then in 2-3 classes, a knee brace will come in handy. It will prevent a new stretching of the ligaments that have not yet strengthened and reduce pain. However, if you do the exercises correctly, you will never get injured. The first workouts are usually the hardest. Can you indulge yourself? If yes, what are they? - The first time the whole workout is hard to endure. Therefore, you can make yourself indulgence, but they must be literate. Every workout starts with a warm up. Even a beginner must complete it in its entirety. Because during the warm-up muscles are warmed up - this is an excellent prevention of injuries. Then stretch - exercises for stretching muscles, ligaments. It also cannot be ignored. Then comes the main part of the workout - 10-15 minutes of intense exercise. Jumps, various blows - on the "pear" or arbitrarily. At first, it is enough to complete half of the exercises. Then the pace of the lesson slows down: we learn some combination - it's something like a martial dance. Here I advise you to repeat the movements at least in full legs - in order to remember them. Well, at the end of the lesson, I give some excerpt from tai ji - this is a type of oriental wrestling. This part must be done without fail - especially since it is not very difficult. smooth, slow movements help restore breathing. The strikes are performed like in slow motion, which helps to learn their technique. There is necessarily a slight stretching of the muscles - it is necessary so that after the lesson the muscles hurt as little as possible. – If you don’t have time to go to the gym, can you do tai-bo at home? - In principle, it is possible. But only if there is good video material. Written instructions do not convey all the nuances of the exercises. It is best to take advantage of a series of video tutorials by Billy Blenks, a multiple martial arts world champion, the creator of tai-bo. Lessons are built on the principle from simple to complex. If you feel that the exercises of the first lesson are easy for you, move on to the next, more difficult one. And so on. But the main advantage of Billy Blanks' lessons is that he discusses every move, every blow in great detail. This helps to understand the technique of performing exercises. After all, if you do the movements incorrectly, injuries can occur. In addition, there is a risk of developing the wrong muscle groups and thereby not improving, but worsening your figure. The correctness of the execution of each movement must be controlled. To do this, you need to practice in front of a mirror. Look at the TV screen, and then at your reflection. And yet, for women who have never done "combat" aerobics, before starting home workouts, I advise you to come for a consultation with a tai-bo instructor. - What are the main recommendations a woman will receive after coming to such a consultation? - The instructor will look at the cassette under which the lady intends to practice, and ask the woman to do each exercise. Any mistakes will be corrected immediately. And when you do an exercise, and the instructor corrects it, all the inaccuracies are remembered, and you don’t repeat them anymore. In addition, it is very important that the practitioner understands the essence of the movements that he makes. Let's say such an exercise - we tilt the body forward, at the same time slightly crouching and taking a step to the side. This is not just a muscle training - this is how you should dodge the blow. Or strikes - many perform them incorrectly. They kick or kick as if they were playing with a ball. And the blow must be powerful, purposeful. At the consultation, the instructor will help you develop the right strike technique. And, of course, the coach will give the woman general recommendations. For example: later than 2-3 hours before training, you should not eat. Otherwise, you will not be able to breathe properly, nor do exercises with appropriate strength. After training, you do not need to eat for about two hours. And if you are trying to lose weight, then on the day of class it is generally better to limit yourself to fruits, vegetables, mineral water, freshly squeezed juices. And one more important tip. After the first workouts, as a rule, muscles hurt. No need to wait until the discomfort is completely gone, and only after that continue training. If you take a break of at least 5 days between classes, consider that the results of previous lessons are gone. Because during this time the muscles returned to their previous, untrained state. And that means after next workout muscles will break. It turns out vicious circle. You can break it only if you make an effort on yourself and work through pain, without missing workouts. Arbitrary self-massage will help relieve discomfort after class. It disperses lactic acid, which accumulates in the muscles and causes pain. I recommend doing tai-bo twice a week for one hour.

Tai-bo is a fitness program that combines so many different elements that after a few months of training you become a master in several areas at once! This variety is based on dance aerobics with elements from a variety of dance styles, and in addition to this, such wonderful and useful things as self-defense techniques and boxing movements are used. New, different and exciting! It's also nice that no one will force you to fight for real: you only imagine the enemy in front of you, but not a single exercise is performed in pairs.

Tai-bo fitness: benefits

Tai-bo is both aerobics and martial arts, in connection with which there are a lot of benefits from this lesson. Like any aerobic exercise, tai-bo lessons help to effectively burn fat, and everywhere, including in the abdomen. A large load on the arms and legs will lead to the fact that your body will acquire elasticity and an attractive shape in a fairly short period of time.

Another plus is that as a result of classes, you relieve stress, which is why you stop taking it out on your loved ones. From here, along with tai-bo classes, harmony and balance will come into your life.

Tai-bo calorie consumption

Such training allows you to burn a record number of calories: about 10-13 units per hour for every kilogram of your weight. That is, if you weigh 60 kilograms, then you will burn 600-700 calories per session!

Equipment and music for tai-bo

Music for such training needs a cheerful and dynamic, fast and energizing. It is she who allows you to tune in the right way. There are no special requirements for clothing: it should be free of movement, light, breathable. A separate requirement for shoes: choose sneakers so that they securely fix the foot with lacing, and the sole does not slip. You will also need boxing gloves.

Tai-bo: exercises

If we talk about the general course standard workout tai-bo, it is very reminiscent of the classic aerobic training. Like any workout for women, tai-bo begins with a good warm-up that allows you to warm up all muscle groups. This is followed by stretching. Then the instructor offers to learn different kinds strikes, and then they go strength exercises and jumping. At first, tai-bo for beginners looks frighteningly fast, but this pace allows you to lose weight.

Consider examples of exercises:

In the end, do not forget about stretching - the classic version will do. Sitting on the floor, spread your straight legs apart and stretch to the right, left and in front of you. Repeat several times.

Due to its effectiveness and low-impact training, tai bo has fallen in love with many. Programs for this kind of fitness technique are suitable for both beginners and well-trained.

A variety of techniques will allow everyone to choose the optimal complex. Read all about this system below.

What it is

Gradually, the popularity of this sport is growing. Tai bo classes will not only improve the relief of the body, help to get rid of excess weight, but also teach the principles of self-defense.
Tai bo in acrobatics is a new trend that combines elements martial arts(muay thai, taekwondo) and fitness movements (aerobics, gymnastics).

Did you know? Exercises to rhythmic music are 15% more effective. Everything is extremely simple: rhythmic motives help to concentrate on movements, which increases efficiency.

The author of this line is the eminent American coach, seven-time winner of karate championships Billy Blanks. He developed a set of exercises for girls, which is based on the components of martial arts, and directed them to the development of reaction, speed, hardening and strength. Dance techniques, in turn, increase endurance, coordination and strengthen the heart muscle. enter the program and power loads, which are aimed at bringing the joints and muscles into tone (skin tightening is also taken into account).

The idea for creating a unique direction was the practice under musical accompaniment. It was according to such a program that the athlete was engaged.

The name of the complex comes from "Total Awareness Excellent Body Obedience" - "cumulative exercises to achieve the ideal body shape."
Initially, the training system was aimed at strengthening muscle mass. In the late 80s, Blanks becomes an actor and opens a training room to develop his own direction. There he worked on an exercise platform for people who had nothing to do with sports. As a result, everyone got the opportunity to acquire perfect figure without much effort a short time. Due to its simplicity and efficiency, the system began to rapidly gain recognition, first in America, and then in other countries.

Did you know? The author of the system starred in films such as "The King of the Kickboxers" (« King of kickboxers» ), "Tango & Cash" (« Tango and Cash» ), Low Blow (« Hit below the belt» ), "The Last Boy Scout" (« The Last Boy Scout» ) and in other action films.

What is useful, how many calories are burned

The benefits of tai bo are undeniable. And it is useful to do exercises not only for weight loss.
With the regular implementation of the complex, it is possible to achieve the following indications:

1. Reduce cholesterol levels. As a result, the work of the cardiovascular system improves, the risk of developing atherosclerosis decreases.
2. Get rid of excess weight. During one workout, 750-800 kcal are burned, which can be compared with the result of running a distance of 10 km.
3. Improve the relief of the body. Almost all muscles are involved. As a result, the muscles become elastic, and the torso becomes beautiful.
4. .Get a more mobile musculoskeletal system. Except correct posture, training also serves as an excellent prevention of osteochondrosis and diseases of the spine.
5. Improve coordination and balance. Job vestibular apparatus plays an important role in an active lifestyle.
6. The work of the heart muscle is normalized, its endurance increases.
7. Learn how to properly master the technique of impact.

Important! Technique tai bo does not require any restrictions in the usual lifestyle or diet.

In training, you do not need to jump or perform traumatic movements. Therefore, it is almost impossible to get injured, and this sport is quite suitable for children.

Contraindications to exercise

Despite the benefits of tai bo, there are some factors in the presence of which aerobics is not recommended. Such deviations in health can be:

• disruption of the thyroid gland;
• varicose veins;
• osteoporosis, severe stages of scoliosis;
• kidney problems;
• pregnancy;
• problems in the work of the cardiovascular system;
• recovery period after surgery.

Be that as it may, before practicing tai bo, everyone should consult a doctor.

A set of exercises for beginners

The system of exercises consists of several steps, each of which lasts 7-10 minutes.

The first stage is a warm-up. You can perform stretching and other techniques aimed at warming up the muscles. Plasticity of movements and speed gradually become more dynamic.

The second stage is the main one. It is at this time that key trainings are performed. The intensity and complexity of the exercises increases, but since they are more like a dance, the load is not felt. The main most effective elements workouts are steps, swings, punches, power moves.

Important! The main difference of the complex from other similar ones is that all trainings are carried out at an accelerated pace and without stops.

During the exercises of the main stage, the body is in the boxer's stance: the hands are clenched into fists, they are in front, the abdominal muscles are tense. The movements are lightning fast, but it is this dynamics that allows you to get rid of excess weight.

Video: Tai Bo Exercise Set

Here are some examples of movements for beginners:

The final stage is breathing exercises and rest.

Did you know? "Tai" is Korean for "leg", and "bo" is an abbreviation oriental views martial arts.

General training rules

There are many types of training in the tai bo system.

To achieve the desired effect, you should follow the general rules:

1. Regularity. The effectiveness of the complex can manifest itself only with the systematic implementation of exercises.
2. You can increase the load gradually. For beginners, just 20 minutes of training 2-3 times a week is enough to get the necessary charge and bring the body into shape. You can increase the intensity after 2-3 months.
3. Between workouts, you should allocate at least a day for recovery.
4. 2-3 hours before and after training, you can not eat.
5. Clothing and shoes should be comfortable. The shape does not matter, but the main thing is that the fabric is natural, and there are no metal elements. Shoes should be comfortable, light, non-slip.
6. Proper breathing. If not fulfill breathing exercises, there will be no effect from the complex.

Based on the foregoing, the tai bo technique is ideal both as a relaxation after a hard day, and as a morning warm-up for the body. It is enough to do just a few simple movements for 20-30 minutes, ending the complex with meditation.

There are several options for the meaning of the phrase tai-bo. According to one version, the name consists of the Korean word thai, which translates as leg, And bo- common abbreviation boxing. According to another version, tai-bo is an abbreviation TAEBO, which means Total Awareness Excellent Body Obedience and translated from English as complete knowledge of achieving excellent form. The author of this type of fitness is a Hollywood actor, US boxing champion, seven-time world karate champion, seventh degree black belt in taekwondo, international class coach Billy Blanks. As a child, he suffered from dyslexia - a violation of the ability to master the skills of reading and writing. A side effect of this disease was a violation of the coordination of movements, but Billy's assertive nature helped him overcome the disease and achieve tremendous success in life and sports. In 1989, he founded the World Training Center, where he still teaches his own methodology - tai-bo.

Billy Blanks

What is tai bo

Tai-bo is a kind of hybrid of aerobics, taekwondo and boxing, which is practiced to quite dynamic and hard music, for example Prodigy or scooter. This technique became popular very quickly and left both classical aerobics and even step aerobics far behind, because, in addition to beautiful body those involved acquire martial art skills and are charged with fighting spirit, become more self-confident, energetic and independent.

How to prepare for a workout

For untrained people, it is best to pre-prepare your body for exercise with step aerobics or a dance mix. After 1-2 months, when the muscles are strong enough, you can start exercising. tai-bo. It is best to choose clothes for classes from natural fabrics, and shoes should be well cushioned and not slippery. In the practice room, it is desirable to have at least 12 square meters of area, a large full-length mirror and a punching bag.

What does it look like

They usually start the lesson with a warm-up, which is step-dance movements or running. After the warm-up, there are endurance exercises, punches and kicks on a boxing bag or a pear, arbitrary jumps and movements. It should be remembered that when making blows, it is very important not to straighten the arm or leg completely, they should be slightly bent at the elbow or knee. This reduces the chance of injury.

Tai-bo classes teach not to attack, but rather to defend. There is no sparring here, except when you need to learn a movement or stretch. For any exercise, the starting position is a boxing stance, all punches are practiced with small dumbbells, although some clubs use boxing gloves.

At the end of the class, there is a stretching and / or the so-called fighting dance, which relaxes the muscles and restores breathing. Regularity is very important in classes, it is advisable not to skip training, then a positive result will be noticeable much faster.

How is tai bo different from other types of fitness

First of all, it is interesting because it very harmoniously combines various types of martial arts. Karate elements develop, and boxing strengthens the muscles of the body. In addition, tai-bo exercises strengthen the immune system, improve reaction, activate the cardiovascular system, give a boost of energy, increase vitality, train strength and endurance, and, of course, allow you to lose weight in the shortest possible time. excess weight. In one month of training, you can get rid of four kilograms, which, from the point of view of medicine, is the maximum norm. However, the effect of training is felt after the first workout, because in one hour of training, almost 650 kilocalories.

What results can be expected

Firstly, the vigorous study of several muscle groups at the same time makes the figure more elegant and the body beautiful. Secondly, the cardiovascular system is trained, the reaction rate improves. Third, burn enough a large number of calories, as classes take place in aerobic mode. Fourthly, excellent coordination of movements is developed, flexibility develops.

Contraindications

Contraindications to exercise tai-bo are serious disorders of the cardiovascular system and diseases of the spine such as scoliosis and osteochondrosis. Too active aerobic physical exercise may cause failure in cardiovascular system. Should be avoided for spinal problems aerobic exercise associated with a change in body position, impact loads, as well as sports in which the spinal column is loaded in an upright position. For other chronic or congenital diseases, you should definitely consult with your doctor.

Where and how much to do

It is best, of course, to work out in a fitness center, as there is the necessary equipment and an experienced instructor who will supervise and instruct you until you get in the know. Classes in the fitness club should be attended 2-3 times a week, they last 60 minutes. However, you can also work out at home if you have enough space for training. Here you can use a DVD with a recording of workouts or online lessons. But you need to practice regularly: either for an hour 2-3 times a week, or daily for 15-20 minutes.

Some Helpful Tips

1. If you have a weak physical training, do step aerobics for 1-2 months, and then proceed to tai-bo. This type of fitness is designed for trained people.
2. Classes should be carried out slowly, but surely, so that there is no discomfort and muscle pain.

Have you heard of such a word as "tai-bo"? What it is? Simply put, this is a martial art for women. Many will say that martial arts is not for the weaker sex. However, it is not.

History of tai-bo

"Tai" means "foot" in Korean, and "bo" is short for boxing. It is also called "Thai boxing". This type of martial art, which mainly involves the legs. At the same time, the use of hands is also not prohibited.

Tai-bo is a universal system of exercises that helps not only keep the body in good shape and improve health, but also teaches self-defense techniques.

The father of martial art

The founder of this art is Bill Blanks. He was one of fifteen children in the family. They lived in a criminal area - the so-called Negro ghetto, and Bill spent most of his time on the street. In this regard, he had to learn self-defense in order to protect himself and his younger brothers. It was in this life situation that he developed the first fighting techniques. It is worth noting that Billy had rickets, so he had poor health and problems with the musculoskeletal system. But this did not stop him from finding self-defense techniques that were right for him.

Billy Blanks began taking tai-bo lessons at the age of eleven. It was then that he began to show talent, win titles and leadership in competitions. Soon he mastered five more different martial arts.

New level

The main breakthrough in his work was the discovery sports section in your own garage. That was the start of his coaching career.

After some time, directors of Hollywood films became interested in teaching tai-bo, which brought huge success to Billy Blanks. Apprentices began to come to him all over the world. famous stars. Film directors were sure that tai-bo was such a rising innovation in the world of cinema. Any action movie will become popular if main character will use elements Thai boxing. And they were not wrong. The techniques of this type of martial art harmoniously fit into many tapes and gained great success among the audience. One of Billy's students was Emmanuel Lewis, Brooke Shields and many others. And already he trained not in the garage, but in his own training center. After the stars began to come to him famous athletes, and the whole life of the young coach changed for the better.

Billy himself owns the technique of five martial arts. He was even invited to appear in eighteen films, thanks to which he became a real star fighter.

Tai-bo. What it is?

Tai-bo is a numerous combination of elements of taekwondo, aerobics, boxing and even dance moves.

The peculiarity of this martial art is such that it is not paired. That is, it is a solo sport. There are no "sparrings" in it, when two athletes hit each other, and the stronger one, who neutralized the opponent, is the winner. This type of training is used only in the case of working out new elements or to help each other do stretching.

In training, tai-bo is not taught to attack. Rather, it is a type of self-defense for critical cases.

In general, training in this technique is very active and involves the muscles of the legs, arms and abs, as well as improving flexibility and a sense of balance. Initial position for any movements - boxing stance: arms bent at the elbows, and left side body pushed forward. It is worth noting that the blow always starts with the left hand, since in theory left hand works faster than the right one, regardless of whether the person is left-handed or right-handed. To work out more precise blows, weighting agents are used: small dumbbells weighing one or two kilograms.

Training features

As in any martial art, in order to achieve your goals, it is important mental attitude. It is he who contributes to the release of adrenaline, without which no training can take place. All exercises that are performed in the classroom contribute to the achievement of the necessary moral mood. In addition, classes include elements of meditation and breathing exercises.

Types of exercises

The beginning of the training necessarily begins with a warm-up, regardless of the professionalism of the athlete. If you neglect to warm up the whole body before intense exercises, then this threatens with serious injuries, such as sprains of muscles and ligaments. Most of the training consists of practicing punches and kicks. Blows are made in a punching bag or in the air. If these are free movements, then they are performed with light weights. Hooks in this type of martial art are very similar to karate. In the lesson, circular arbitrary movements are made around the hall and work on a specific sports equipment. Each movement is performed for two to three dozen approaches, which is very difficult for beginners. However, you quickly get used to it, so soon each exercise becomes more difficult. Thanks to the boxing elements included in the training, the muscles of the arms, abs and shoulder joints. Taekwondo elements strengthen the leg muscles.

It is worth noting that performing exercises for the full amplitude of the limbs is prohibited, as this threatens with serious injuries. Each type of load is done with slightly bent arms and legs. In addition, tai-bo aerobics includes a set of cardio loads. They help develop the body's endurance, reaction and have a positive effect on respiratory system. At the end of each session, the intensity of movements is reduced to a minimum. It is important to note that the abrupt cessation of movements does not have a favorable effect on general condition organism. Therefore, the same exercises by the end of the session are performed with less intensity, so as not to exert a sharp change in pressure on the muscles of the whole body.

On average, the first workouts last forty-five minutes. This is quite enough for a novice athlete. For new athletes, it is recommended to attend classes three times a week. Between each workout there should be a break of one day so that the unaccustomed muscles rest. After three months of regular visits, you can increase the number of classes per week.

Tai-bo for girls

Judging by the description, most do not think that tai-bo is a sport that is great for girls. For the fairer sex, this martial art helps to achieve spiritual and physical balance. Workouts are a great way to get rid of the stress received during the working day. It is also important that in the classroom they teach self-defense, which can be useful in our time. In the lessons for women, instructors, in addition to elements of Thai boxing, taekwondo and karate, use aerobics and gymnastics.

It would seem that this sport is suitable only for aggressive and quick-tempered ladies. But here you can argue. Modest and shy girls also get stressed and, often, even more than uninhibited female representatives. Some can express their dissatisfaction and thereby get rid of a piece of the resulting stress, while others, by virtue of their nature, keep everything inside themselves. And it is for them that it is important to shed the negative so as not to get complications in the mental state. Many girls before starting classes are interested in what it is - tai-bo in fitness?

Fitness

This program, in addition to elements of boxing and other martial arts, also includes dance moves. Moreover, there are many dance styles. Dance aerobics helps girls tune in to a fun wave, be more active, thereby getting the desired result faster.

The right way to lose weight

It is worth noting that during one workout, tai-bo exercises burn up to 10-12 calories per kilogram of weight. That is, if the weight is 60 kilograms, then 600 calories will go in one workout. In addition, in the classroom, girls lose weight. An important point in this case is the fact that fat throughout the body is burned evenly, since all muscle groups are involved. Excessive folds on the stomach go away, and the legs and arms acquire a beautiful aesthetic appearance. Shape changes in better side observed after three weeks regular classes, so tai-bo for weight loss is the most the best choice among all the proposed sports programs.

What do you need to bring with you for training?

The choice of clothing should be taken responsibly. Since tai-bo lessons are very active occupation clothing should be loose and comfortable. There should be no pants with a low waist and too loose a T-shirt. Straps can fall off during class, and low pants can cause additional discomfort. Sneakers are best used without laces, so as not to be distracted by tying them. The training will be successful only if the girl is balanced and focused on her body. And the above factors will only distract from achieving the goal.

It is worth paying attention that shoes should be cushioned and very stable. Beginners would do well to have a fitness bracelet. It helps to monitor the body, which receives a strong load. In the first lessons, this is necessary, since the heart and other organs are not adapted to the sport. Be sure to bring a bottle of water and a towel. And most importantly - choose a time that does not cause inconvenience to you. It is desirable that the classes were held after work, and you did not have to rush anywhere after the end of the workout. The more comfortable conditions you create for yourself, the faster you will get a slender and toned figure.

Sports for everyone

The exercises that are studied in the classroom are performed strictly under the supervision of an experienced instructor. There is nothing complicated about them, they are easy to remember and perform. The first and only difficulty that beginners face is the fast pace of the exercises. At the first workouts, after fifteen minutes they begin to run out of steam. If this happens, then subsequent exercises should be performed with a lower load until the body gets used to it. You can’t go to training on a full stomach, but it’s also not recommended to be hungry. If you do not eat, then an attack of hypoglycemia cannot be avoided: there will be weakness and nausea. The best time to eat is two hours before class starts. During this time, the feeling of hunger will not yet come, but there will no longer be a full stomach.