#7Год выпуска: 2011
Описание: Tracey Mallett: Booty Barre - Beginners & Beyond
Эта плавная тренировка в танцевальном стиле представляет собой сбалансированную смесь балета, йоги и пилатеса. Пока вы работаете над гибкостью своего тела, вы сможете с изяществом укрепить свои ягодицы и привести их в тонус. Тренировка создана специально для начинающих «балерин». Трейси начинает с 11-минутного объяснения, демонстрирующего самую безопасную и эффективную технику. Также она ограничивает количество повторов и делает акцент на коротких движениях, например, коротких пульсирующих движениях вместо широких (одна из участниц показывает более сложные варианты движений, которые вы сможете делать, когда станете сильнее). Объяснения Трейси веселые, понятные. Трейси полностью поддерживает вас («если вы устали, передохните и возвращайтесь»). В DVD присутствует бонус в виде 14-минутной тренировки на коврике на пресс и бедра. Необходимы гантели весом 1-2,5 кг.
Уровень: Начальный / Средний
Качество: DVDRip, Формат: AVI,
Видео кодек: XviD build 50, Аудио кодек: MPEG Layer 3
Видео: XviD, 640 x 352, 16/9, 1 152 Kbps, 25.000 fps, 0.204 b/px
Аудио: MPEG-1 Audio layer 3, 128 Kbps, CBR, 48.0 KHz, 2 ch.
За перевод аннотации спасибо
Tracey Mallett is an International Fitness Expert, Dancer, Choreographer and Master Pilates Instructor, she has taught all over the world and currently owns her own fitness and Pilates studio in Los Angeles ATP Specific Training. Tracey is the author of two books and creator of the award winning DVD's the 6 Minute QuickBlast Method. She has personally been practicing Pilates for over 20 years and now focuses on providing continuing education for Pilates Professionals. She is the creator of the video and class The Booty Barre tm which is a combination of Pilates, Ballet, Dance and Yoga. The Booty Barre is found in many studios across the US. Tracey is also a proud busy Mom of two children
Booty Barre is a fluid blend of Pilates, Dance and Yoga the perfect balance of strength, flexibility and cardio. The Beginner and Beyond Series consists of a technique tutorial to learn the correct form of The Booty Barre and an express 35 minute version of The Booty Barre that targets the total body, from top to toe. The program starts with a quick warm-up followed by the signature lower body Booty Barre moves finishing off with a short weighted arm program. For an extra challenge we ve included a bonus section of abdominals, booty and flexibility.
Equipment needed: Sturdy chair and 3-5 lbs dumbbells
Express Booty Barre: 35 minutes
Bonus: Floor Abs, Thighs and Flexibility: 15 minutes
Technique Tutorial: 10 minutes
The Main Menu of the DVD reads as follows:
*Express Barre Main Workout
*Bonus Section: Abs, Booty and Flexibility
For the 12-minute Tutorial, Tracey uses Alissa to demonstrate. She covers topics including proper placement at the barre, various positions used during the workout (e.g., relevé, second position, grand battement, etc.), and form tips such as keeping the abs in and the scapulae down.
The Express Barre Main Workout is 35 minutes long. Tracey describes Booty Barre (on the DVD case) as "a fluid blend of Pilates, Dance, and Yoga," and the dance influence is evident in the 5.5-minute warm-up, which puts a bit of a jazzy spin on classic moves such as simple steps and squats from side-to-side. I found that this section felt very good on my back, but I didn't feel quite warm enough for the hamstring stretches which appeared at the end.
For the barre work, the moves themselves are fairly similar to Tracey's two prior Booty Barre DVDs, but the overall intensity is decreased, mainly by doing less repetitions and a more restricted range of motion. Tracey begins with plié work, incorporating pelvic tilts (as always, there is a strong glutes focus!). She also includes kicks (not as high as in the previous two workouts), attitude lifts, and bent over rear leg lifts. At 18 minutes into the Express workout, there is a short "cardio" segment: I enjoyed this more than the cardio in the prior Booty Barre workouts, as it consisted of basic moves: side-to-side hop pliés and single-single-double hips. The final barre sections are performed first with one arm on the barre, targeting the side glutes, and then leaning forward with both arms on the barre.
The main workout also includes a short (4.5 minutes) arms segment. As always, Tracey gets a bit creative, starting with a rear delt lift, but then adding a spin on traditional one-armed tricep work. She finishes with standing arm circles, bicep curls, and a few other moves which felt very Pilates-inspired. A very brief stretch (1.5 minutes, focused mainly on the hip flexors and hamstrings) concludes the Express Barre workout.
Finally, the DVD offers a Bonus segment (14.5 minutes). Here Tracey begins on the knees with pelvic thrusts and hip circles, adding in lasso arms. She then moves to a lying position for more pelvic thrusts and dancing hips. Abs work includes one-legged dips to bicycles, leg reaches with ankles crossed, roll-ups and twists (feet in diamond position, heels up), side plank, planks with knee dips, and snake. Finally, the flexibility work includes pretzel stretch, Figure 4 stretch, and cross-legged seated forward bend.
With this DVD, Tracey has done a very good job of making a more accessible Booty Barre workout. Given the shorter length and decreased intensity, it will likely appeal to a wide range of exercisers--i.e., more beginning exercisers should be able to manage most of the workout with modifications, while more experienced exercises (like myself) can still get an excellent workout by following the more challenging options. The one caveat that I would mention is that some of the moves displayed by Tracey and the others still do require a fair amount of flexibility (e.g., the hamstring stretch at the end of the warm-up and the seated one-leg stretch at the end of the flexibility section). Overall, however, this is a very adaptable, versatile DVD, and I rate it 4 ½ stars.