Tai Bo training. Tai-bo - what is it, the benefits of combat aerobics for weight loss, lessons for beginners with video

Behind a beautiful sign we do not notice what really is. If we are talking about Tai Chi Chuan, then this is exactly the case. Our understanding of this subject is formed through those information channels that are provided to the general public. But in reality it turns out to be completely different, and not even in the light in which we imagine it. A person is able to perceive only what his level allows him to see. On this basis, he begins to build his point of view, gradually it is formed, and the person begins to defend it. But this point of view was formed with the help of information that lies on the surface, and therefore the knowledge turns out to be superficial. And when the time comes to go deeper, conflict occurs. After all, no one wants to destroy the supports in which they were confident and feel between heaven and earth, in the unknown.

The entire East lives on sensations. Energy for them is the main engine of life, just as for us this engine is some kind of material ideas. This abyss leads to a misunderstanding of the subject; it is impossible to grasp what is not there.

In a traditional school there must be a Teacher who, like a natural father, leads the blind student to the unknown and allows him to touch this great event. But you need to understand that a student is a person who has reached a certain state and faith in the Teacher who guides him. If there are doubts, then this always causes only weak attempts at something. They will interfere with the perception of the information given by the Teacher. It will be distorted so much that each time it will only take a person further and further from the essence, and the Teachers, as always, will be to blame.

Our task is to prepare a person who decides to take up any soft martial art to the correct state. If martial arts is a school, then in ours it is a kindergarten-nursery, where only through play can one determine what a person needs. Maybe he doesn’t need these hardships and hardships at all, but just needs basic attention and health.

How to identify this? It is necessary to create conditions in which a person could lightly touch and taste what awaits him in the future. And in the future he will have to plow and work every day. Without this, it is simply impossible to understand what is written or shown about this subject. But what if a person is not ready for this and does not want to change his way of life, everything suits him, but he still wants to join all this, but painlessly and without sacrifice. And in order for this to happen, and for there to be no shock, a consistent and methodical approach is needed, bringing the student to a certain level and checking his understanding of what he has found. Without understanding, it is impossible to find the connection between the body and the head and vice versa, because the main principle of Tai Chi Quan is that thought leads the “qi” of the physical body.

What if the body doesn’t react? This means that there is a problem somewhere that is preventing communication. A conflict arises - a white wall of misunderstanding. And who will deal with this conflict? Do you want to get involved in all this in a new way? After all, everything in this life is already satisfactory, and I especially don’t want to destroy the stereotypes of thinking. But we must remember that on the path of learning something new, you always need to abandon the old. So in Tai Chi Quan, it is an endless rejection of old supports (at the initial stage). Subsequently, you need to return to them and find something new in them. But at the initial stage it is a choice: you have to give up something. Moreover, this fence - the stereotype is already beginning to burst at the seams when something long forgotten awakens within it.

Each student has to make a choice in favor of something new or let everything go as before. But if you made a choice with doubt, it is better to wait and prepare. Teachers, of course, don’t like people like that. At first they lisp, then they make comments, then they hit, and then they simply stop noticing. No one is interested in breaking into a closed door.

We took Tai Chi Quan as a beautiful sign, a billboard, behind which we study Tai Chi Quan as a method for analyzing movements, adopted in physical institutes. and sports. direction. The real Tai Chi Quan is life, but to understand this, you need a good Teacher.

We study only what concerns movement, action. We do not study philosophy or anything related to Chinese culture in general. We consider Tai Chi Quan as complex coordinated gymnastics, as a set of health-improving and applied exercises based on natural and living movements. We took from Tai Chi Quan what a modern urban person needs to learn to move naturally, smoothly and beautifully. What a person can do into old age to maintain health. At the same time, we get to know a little about what martial art is through applied elements. Every movement has a hidden meaning, and in order to understand it, you need keys. The Teacher gives these keys. Because the Teacher is responsible for his student. But in order for this joyful event to happen, the student must be prepared and brought into a certain state. So that the student hears the transmission with his whole body and heart. What if the heart is closed? And how long will the Teacher wait? Isn't it easier to find someone else? And how do you even understand that there is a transfer in the blow, and not just a blow that hits pride and self-esteem? And that any contact with the Teacher is always a hint, and not a pleasant pat? Again, preparation and checks are needed at each transition from stage to stage. Strengthening the acquired knowledge so that the next time it hits, it doesn’t collapse and you don’t have to recreate everything from the basics. And the old thinking is already seething and especially does not want to perceive. And you no longer want to listen, but the desire to cut yourself in appears. Check what they taught you there and see if it works. Who should I try it on? First of all, on the Teacher. Hit it - he flew out of the School. Teachers don't hit. Teachers always listen.

This is what happens in our educational schools, and then in institutes. If the subject is not interesting or not needed, the same attitude towards the teacher. If there is no living interest, then everything is missing. Only moral qualities remain, if they exist, of course. You need to be present, pretend that you are listening, and at the same time think about something of your own. What kind of knowledge transfer are we talking about here?

These tricks do not work with Eastern Teachers. They see right through you and again begin to point out that you are deeply closed, but you don’t particularly want to get it out, and there is no desire to open up. Because that’s how it’s done here, and besides, it’s a rather unpleasant process. An internal conflict arises with the Teacher. Again he did not understand me or I did not understand him. How can you join something after all this? You can only snatch a piece that you can reach, amuse your acquaintances and friends, what am I doing, don’t understand what.

How can we understand that the soft defeats the hard when it is accepted among us that whoever is stronger is right? And how then should we understand the feeding of life when we are all just surviving? And is this life at all?

Anyone who has been to the east has seen how they treat their own traditions and honor others, if they exist. Therefore, we will never become them, but we can take what they have, but which has long since disappeared somewhere. And is it worth abandoning those methods that were designed to make an academician out of a peasant? We also have something that everyone in the world uses, but we ourselves have forgotten that it is ours. We look anywhere, but not at home. We must learn to live where we live, and not where we survive.

Tai Chi Quan is a good gentle method for restoring the relationship between our body and the space in which we live. This is a method of adaptation for life.

An organism is an open system that, when placed in a different environment or situation, adapts to it. But we don't notice this. Our central nervous system is structured this way, so that is not what we are doing at this moment. We have thoughts, goals, ideas, fears in our heads. And TCC makes it possible, at least temporarily, to find a connection with your own body. Gives us the opportunity to discover where we lose vitality and health. Learn to track where and what our energy goes. First we have to touch something, and when we encounter something new, questions arise. The Teacher will answer them, but are you ready to answer the Teacher's questions?

The teacher is responsible for you. One blow can both wound and kill. Teachers give the latter so that the student does not use it, but knows what he is dealing with. Do you need this? Or is it better to do physical education or some kind of outdoor game?

We have prepared what concerns these aspects of Tai Chi Quan. Independent exercises look like physical exercises, and contact work looks like an active game according to certain rules. After completing a gaming health course, you have the opportunity to try exercises as an applied aspect. And when both stages are completed, the student understands in what state the meeting with the Teacher takes place, if, of course, he needs it.

The entire training course is more like a yard, where the child tries himself in various outdoor games. There's a selection process going on there, so I'm interested in what my soul is about. If I don't like it, I changed the game. Or maybe it will remain like that.

We are not a school or even a class. We are just learning to go to nursery. Exercises and Forms are analyzed as a physical training complex with a certain emotional overtones. A person should leave the class in a good mood. It would be good for him to have questions against this background. Well, if he comes up with answers, does he then need a Teacher?

P.S. It is always easier to teach a beginner who has never studied anything than a person who is practicing. First you need to unlearn it so that it becomes like a white sheet. Then the necessary information will be included. And when there are only conflicts and comparisons inside, they are of little use and they are unlikely to learn anything at all. Then it is not surprising to hear the phrase that Asians do not teach at all, but only come to earn money. Maybe the Eastern masters would like to, but they teach according to the principles and traditions that are laid down in the school. And deviation from the canons is fraught with a violation of the school’s line of succession. Then the question arises: who is there to be offended by?

Not all Masters decide to descend to the level of beginners, but they no longer need it and are not interested. They leave everything in the hands of older students. And they themselves haven’t figured it out yet. So it turns out that the blind leads the deaf.

Against the backdrop of all these problems, the idea was born to create an intermediate nursery class, where one could prepare and take a closer look at what awaits in the future. You can learn several forms, but not understanding the meaning of the movement is like looking for a needle in a haystack. How can one then look for content in form, and from content give birth to form?

The content of the article:

Recently, tai-bo fitness has become increasingly popular in various countries around the world. This fitness trend is based on elements of aerobics, martial arts and dance movements. This is a great tool for fighting fat and strengthening muscles. The term “tai bo” itself originates from taekwondo and boxing.

History of the development of tai bo fitness

This fitness trend was founded by the American martial artist Billy Blanks. Essentially, tai bo is a form of aerobics to which elements of karate, boxing, taekwondo and muay thai have been added. All movements are performed to musical accompaniment.

The founder of tai bo fitness was born into an average American family with 15 children. Billy was the fourth oldest among them. It should be noted that Blanks had an anomaly in the hip joint from birth, but from the age of eleven he began to practice karate and taekwondo.

The guy turned out to be very capable and quickly gained worldwide fame. Billy is a seven-time world karate champion, holds black belts in five martial arts, and was a longtime captain of the US Karate team.

In 1986, Blanks’ film career began, and he managed to star in more than two dozen films. By the way, Billy’s idol has always been Bruce Lee, and his appearance in cinema was quite expected after gaining fame as a fighter. In the same year, Blanks created his own training center and began working on the principles of his own direction of fitness - tai-bo.

In a short time, the program becomes popular in the United States and many Hollywood stars, for example, Paula Abdul and Pamela Anderson, become Billy Blanks' students. Tai Bo fans are unanimous in their opinion that this is a very effective training program that allows you to achieve excellent results in the shortest possible time.

Benefits of practicing tai bo

• The program requires a lot of energy and you can burn 600 to 700 calories in just one session.
• Excellently increases endurance and improves the performance of the heart muscle.
• There are no jump shots. This reduces the risk of serious joint injuries. It should be recognized that tai bo fitness is an excellent type of cardio exercise and at the same time the risks of injury are minimal.
• Regular exercise strengthens the spinal column and contributes to the formation of beautiful posture. In addition, classes are an excellent tool for preventing diseases such as osteochondrosis.
• During the training, all muscles of the body and especially the abs and lower extremities are actively involved in the work. This allows you to effectively get rid of large amounts of fat in a short time.
• The program is very easy to learn and even if you have not practiced martial arts, you can master all the exercises without much difficulty.
• The classes are great for developing coordination and stretching.
• Since the program includes elements of martial arts, you have the opportunity to throw out all the hidden aggression and negative energy in the classroom.
• To train effectively, you do not need special equipment and just video lessons are enough.

Basic principles of tai bo

Each blow should be performed with the left hand, since the speed of its movement in most cases exceeds the right. Often, in the process of practicing striking elements, light dumbbells (from one to two kilos) held in the hands are used. Sometimes in fitness centers boxing gloves are used during training, but they rather create an atmosphere, since there is no practical need for their use.

During this program, you will learn how to clench your fists correctly and put aside all fears when using them. Also, great importance during tai bo training is given to breathing techniques, exercises to increase endurance and relaxation skills. Although the ability to stand up for yourself in life will not be superfluous, it is still not the main thing. Much more important are speed, endurance and the ability to make the right decisions.

Features of training in tai-bo

All elements of martial arts that are practiced in class allow you to achieve the necessary emotional state. This, in turn, makes it possible to increase the load without causing harm to the body. Note that tai bo is quite capable of replacing morning exercises or will allow you to relieve tension after a hard day at work. Tai-bo fitness training can last only a quarter of an hour.

All classes begin with a warm-up and this should become a rule for you, no matter what sport you play. After this, the main part of the training begins, consisting of random movements around the hall, as well as hitting the punching bag and jumping. Note that tai bo experts do not recommend performing strikes with full amplitude. To reduce the risk of injury, during the impact the arm or leg should remain slightly bent at the end point of the trajectory.

Since most of the movements in tai bo are strikes, the basic training will be familiar to those people who have practiced karate. If strikes are performed into space, then it is worth using additional weights. Most often, as we noted above, light dumbbells are used for this. In addition to kicking with your hands, tai-bo also involves mastering kicks in all directions.

When performing each exercise, from two to three dozen blows are performed. The program also includes exercises that have very beautiful oriental names, for example, “Attacking Mantis.” The list of exercises is very large and you can get acquainted with it in full in video lessons or under the guidance of an experienced instructor.

To achieve good results, your exercises must be regular. For beginners, it is enough to conduct 20-minute classes and this is enough to get your physical shape in order and recharge your energy. If you observe the classes from the outside, they look very aggressive. However, in essence this is completely wrong.

Thanks to the presence of boxing elements in the program, you can strengthen the muscles of the arms and shoulder girdle. But exercises taken from taekwondo will be very useful for the leg muscles. During the classes you can significantly improve your reaction, increase endurance, and also stimulate the body's defense mechanisms. In addition, thanks to the powerful cardio load, tai-bo fitness is an excellent tool for losing weight. This is one of the reasons for the increased interest in the girls' program.

After completing the main training program, athletes move on to mastering or improving any combat combination and from the outside it resembles a dance. All movements at this moment are performed at a slow pace, which helps restore breathing.

Beginner athletes can be recommended three times a week. There should be at least one day off between workouts to allow the body to recover. After using this training regimen for three months, the load can be increased.

You can watch a group tai bo lesson with Victoria Rudenko in the video below:

A new direction in the fitness industry, tai-bo, is recognized as one of the best means for rapid weight loss. Due to its high efficiency, tai-bo has been the most popular form of aerobics in the world for more than 20 years, and now the fashion for it has reached our country. Let's look at what tai-bo is, what its advantages are, and how to master the program at home.

The widespread craze for aerobics, which captured the world in the 1980s, first brought its classic form to the peak of popularity, then step aerobics picked up the baton. And with the advent of combat aerobics tai-bo, the palm finally and irrevocably passed to it. After all, this type of fitness has many advantages over competing areas.

Tai-bo is a type of aerobics that includes elements of kickboxing and taekwondo. It was the initial syllables of the names of these disciplines (taekwondo and boxing) that formed the word tae-bo. Tai-bo training takes place continuously to rhythmic music and includes dance movements of conventional aerobics combined with elements of martial arts.

Compared to classical and step aerobics, tai-bo has many advantages:

• Like any type of aerobic exercise, tai-bo aerobics develops endurance, strengthens the heart muscle and blood vessels, prevents the development of atherosclerosis and diabetes, and helps improve the functioning of all body systems.
• Due to the elements of boxing, the muscles of the arms, back, chest, and shoulder girdle receive additional development.
• Due to the elements of taekwondo, when practicing tai bo, the legs and buttocks become stronger and more beautiful, and the abs are tightened.
• Thanks to the components of martial arts, reaction speed develops and excellent coordination of movements appears. Coupled with mastering martial arts techniques and increasing strength, this contributes to the development of self-defense skills, which helps overcome fears and gives self-confidence.
• Elements of martial arts make the training program more intense and energy-intensive. When practicing tai bo, kilocalories are burned in greater volumes than during other aerobic exercises. On average, 800 kcal are consumed per workout. Accordingly, weight loss occurs at a faster pace. In a month of regular exercise, subject to dietary restrictions, you can lose up to 8 kg of excess weight. Tai-bo is recognized as one of the most effective types of aerobic exercise for weight loss.

Like many useful things, combat aerobics tai-bo owes its appearance to chance. American actor and martial arts champion Billy Blanks once turned on rhythmic music during training and began to dance, complementing the dance with movements from martial arts. After just 10 minutes, the champion felt exhausted. This gave him the idea of ​​​​creating a new intensive fitness program based on combining aerobics with elements of martial arts.

In 1989, Blanks opened his own training center in California, from where Thaibo fitness quickly spread throughout the United States, and soon throughout the world.

Features of training for beginners

Tai Bo training is characterized by high intensity and a variety of martial arts movements. Only trained, resilient people can maintain the pace of exercises performed non-stop to rhythmic music. In addition, in order to get the maximum benefit from classes, you need to not just imitate the elements of martial arts, but perform them correctly, in compliance with the technique.

Therefore, to successfully enter the training process, beginners need to pay attention to:

• development of endurance;
• mastering the elements of martial arts.

Without working through these key points, tai-bo for beginners can cause harm instead of benefit.

Developing endurance

Tai Bo training requires a high level of physical endurance. After all, even the creator of this technique, seven-time karate champion Billy Blanks, in his best years, almost collapsed from fatigue after working for only 10 minutes at a pace set by energetic music. What can we say about beginners, many of whom cannot run 200 meters without shortness of breath.

A person who comes to group Tai Bo classes without appropriate preparation will most likely be disappointed due to the fact that such an intense load was beyond his strength. And if you go all out at the same time, you can get the effect of overtraining or even more dangerous consequences for health. High-intensity tai-bo training is especially dangerous for children with weak physical development. Getting into the rhythm of such training should be gradual.

If your level of physical endurance leaves much to be desired, then about 2 months before starting Tai Bo classes, start regular cardio training. For this, fast walking followed by running is perfect, when part of the distance is covered at a fast pace, and part by running at a slow or medium pace. This type of load is universal, it is easy to dose, focusing on your own feelings.

Techniques for performing various elements of martial arts

In order for tai-bo training to bring maximum benefits, it is important not just to wave your arms and legs, imitating the movements of athletes, but to perform elements of martial arts consciously, strictly adhering to the correct technique. To do this, beginners need to learn the basics of boxing and taekwondo.

Initial stance

Stand straight, stable, feet shoulder-width apart, knees slightly bent. Move your left leg (for right-handers, for left-handers - we do everything in mirror image) slightly forward, turn the feet of both legs 45° to the right, transfer the body weight to the right foot. We slightly turn the body with the left shoulder forward. Bend your arms, clenching your fists. Keep your right fist at your chin, the other in front of your shoulder.

Left hand straight punch

We step our left foot forward a little, placing it on the toe and transferring the center of gravity to it. At the same time, we throw our left fist forward with force. The elbow should rise to the level of the shoulder joint, the position of the body does not change, the knees and elbows do not fully straighten.

Pushing off with the toe of the front foot, we return to the original stance.

Having mastered the technique, we perform the strike at an average pace continuously for 2 minutes.

Right hand straight punch

From the starting stance, we strike forward with our right fist, shifting the center of gravity to the left leg. A blow is not just moving your fist forward; you need to put force into it, helping yourself with your elbow. In this case, the right heel should lift off the floor, and the foot should twist, the body turns forward following the hand, the elbow reaches shoulder level. The knees and elbows remain slightly bent.

We return to the original stance, placing the heel of the back foot in place with a twisting movement and transferring the center of gravity to it.

Having mastered the technique, we strike at a medium pace continuously for 2 minutes.

Left hand side kick

From the starting stance, we strike with our left hand to the right, turning the body and transferring the body weight to the right leg. The elbow should extend upward to the level of the shoulder joint.

We return to the stance.

Repeat the movement for 2 minutes.

Right hand side kick

From the starting stance, we strike to the left with our right hand, following the hand by turning the body and transferring the weight of the body to the left leg. We strictly make sure that the elbow rises to shoulder level.

We return to the starting position.

We perform the exercise without stopping for 2 minutes.

When practicing punches, it is advisable to use a punching bag. In its absence, to increase the power of a strike in tai-bo for women, you can pick up kilogram dumbbells.

Slopes to the left

From the main stance, we transfer the center of gravity to the front leg, simultaneously turning the body, trying to bring the right shoulder closer to the left thigh and bending down a little, as if avoiding an attack. In this case, the heel of the back leg lifts off the floor, the foot twists, and the knees bend. Fists are close to the chin.

We return to the starting position.

Repeat the exercise continuously for 2 minutes.

Slopes to the right

To perform this exercise, you need to change your starting stance by moving your right leg forward (for left-handers, the left leg).

We turn the body to the right, bringing the left shoulder closer to the right thigh and slightly bending the back, as if dodging an attack from the left. At the same time, bend your left leg, turning it with your knee inward and lifting your heel off the floor. Fists raised to chin.

We return to the right stance.

We do inclines at an average pace non-stop for 2 minutes.

Right knee strike

Performed from the main stance (left leg forward). We shift the center of gravity to the front leg and, having made a swing, hit with our right knee, pushing it forward and as high up as possible.

Repeat for 2 minutes.

Left knee strike

Performed from the right stance (right leg in front). Transferring the weight of the body to the front leg, we swing with our left leg and kick with our left knee with maximum amplitude forward and upward.

We return to the starting position.

Repeat without stopping for 2 minutes.

Simple bundles of elements

Having mastered these elementary tai bo movements, you can learn and perform the simplest combinations that are accessible to beginners and at the same time very effective. Let's consider a combination of strikes and dodges.

• From the main stance, we strike with our right hand while simultaneously stepping forward with our left foot.
• We strike with our left hand while simultaneously stepping with our right foot.
• We duck to the right while simultaneously stepping back with our left foot.
• We duck to the left while simultaneously stepping back with our right foot.
• We repeat the connection from the first movement.

Similarly, you can make combinations of dodges and side kicks, dodges and knee attacks.

Kicks

The next stage in mastering the elements of tai bo is learning kicks. During the first lessons, it is recommended to perform these exercises while holding the support with your hands.

Back

Bend one leg so that your foot is at knee level. Take your bent leg back and then sharply straighten it, pointing your heel up. Without stopping at the extreme point, bend your knee and return to the starting position.

Perform 15-20 times for each leg.

Forward

Feet shoulder-width apart, abs tense. We bend the leg and immediately straighten it, forcefully throwing the foot forward with the heel. Then we bend it again and, straightening it, lower it into place. We repeat the same steps for the other leg.

We do 20 repetitions on each leg.

To the side

Bend your leg so that your foot is at knee level. Raise your hip to the side and straighten your leg, throwing your foot as high as possible with force. Then bend your leg again and return your foot to knee level without lowering it to the floor.

Perform 15-20 times on each side.

Contraindications

• having problems with the cardiovascular system, arrhythmias, low and high blood pressure;
• those suffering from diseases of the joints and spine;
• those suffering from endocrine and cancer diseases;
• having a low level of physical endurance;
• pregnant women.

Conclusion

Having developed endurance and mastered the technique of performing combat elements, you can engage in full-fledged tai-bo training, which will help you achieve excellent physical shape, improve your health, and increase self-esteem and confidence in your abilities.

Have you ever seen hundreds of people gathered together in a park, making slow, fluid movements as the rays of the rising sun break through the fog?

This picture can be seen every morning in large and small cities in China. These people are doing tai chi, relaxation gymnastics, which includes probably the most calm and graceful exercises in the world.

Surprisingly tai chi method originated as a military art! Appearing more than 400 years ago, this gymnastics is still included in the training program for Chinese astronauts. Teachings of Tai Chi

tradition is dedicated to healing diseases by balancing "Qi" ("Ki" or "Chi") - the body's energy, or vital energy.

The most valuable benefits of this method are the ability to lower blood pressure, eliminate diseases in the chest area, develop flexibility and gain a deep sense of calm.

Tai Chi classesso enjoyable that you don't need any serious motivation to start them. You will feel great satisfaction when you can consistently and smoothly perform one movement after another, slowly moving forward. Tai Chi requires little space. However, when performing the entire series of movements, a person moves forward several meters, which is why Tai Chi is usually practiced outside the home.

If your nerves don't allow you

exercise in a local park - don't despair! Take the longest path in your home by opening the doors of the rooms, right down to the hallway and kitchen.

Movements according to the method tai chi much easier than yoga and can be done by almost anyone. Even those who are confined to a wheelchair can perform these movements with the upper body. The load that the movements provide tai chi method, helps women prevent osteogenesis imperfecta and osteoporosis during menopause.

There are several variations of movements lasting from 5 to 25 minutes, and some are performed on

legs bent. If you find it difficult to bend both knees at once, try bending them one at a time or not very much - this does not make a big difference.

Balancing "Qi" or vital energy

Better study tai chi gymnastics in a group or using videotapes, although there are also books for this.

When starting preparatory movements, you need to relax your knees and

straighten your back.

All the time, breathe deeply with the participation of the stomach and in coordination with the movements.

Movement according to the Tai Chi method with a stick

Concentrate your attention on the “center” of the body, that is, on the point

located below the navel.

Hold a 12-inch ruler between your palms in front of your stomach, parallel to the floor.

Slowly move the ruler in smooth circular movements a few centimeters up, then away from you, down and again to the starting position.

This exercise can be combined with walking, performing one circular movement with your arms with each step.

Qi gong step with ball strikes

As you inhale, bend your right elbow and slowly raise your arm, without straining your hand, palm down, to shoulder level.

At the same time, lift the knee of your right leg. Look straight ahead.

As you exhale, lower your hand, imitating a slow kick on the ball.

At the same time, lower your right leg.

On your next inhalation, lift your other arm and knee of your other leg.

Repeat this exercise 10 times or more until you get tired.

Source - Encyclopedia of the Modern Woman

Taibo (tai-bo) – new sports direction, with which you can effectively lose excess weight, tighten your figure, and relieve negative emotions. By practicing taibo, women learn self-defense skills, which are undoubtedly useful in the modern world.

Features of taibo

Tai-bo is a martial fitness technique developed by Billy Blanks, a martial arts champion (USA). While practicing as a trainer, Billy Blanks combined movements from gymnastics and aerobics, supplementing them with techniques from Muay Thai, taekwondo and karate. This is how tai-bo appeared, the unusual fitness system of which helps women improve and develop every day:

Taibo classes are suitable for women of different personalities: strong and determined, timid and shy. During training, the balance between spiritual and physical state is regulated. Unconfident girls gain strength of character by practicing taibo; Thanks to fitness, self-sufficient individuals can express their emotions and get rid of stress.

After practicing taibo, strength and confidence appear in the body, while at the same time, harmony and peace of mind inherent in the philosophy of martial arts appear in the emotional state.

Taibo for weight loss

The effectiveness of tai bo for weight loss has been proven: many women testify that they managed to lose weight in a short time without using other additional methods. The stress that the body experiences during training has a powerful effect; after several classes, the extra pounds begin to melt before our eyes.

In a month of training you can lose up to 5 kg; if you make the right nutrition plan, your weight loss will be much greater. This intensity of weight loss is explained by the load on the body that occurs when practicing taibo: about 800 kcal are burned in an hour.

Experts advise: before starting to practice tai bo, it is advisable to find and watch a video of the lesson on the Internet. This will help you understand the principles of taibo, decide for yourself how effective this type of fitness will be and whether you have enough strength to do it.

You can start practicing taibo at home: to do this, you need to take a set of exercises on the Internet and try to do it. If you try, you can find online taibo training - after such classes it is easy to make a choice and decide whether to continue training.

If you decide to continue your classes, you need to find a taibo group in your city; in a big city, for example, in Moscow, this is not difficult to do. After talking with a trainer and signing up for your first training session, you can start looking for suitable clothing.

Clothes for training should be natural, without synthetic impurities. Another requirement for clothing is its ability to stretch without restricting movement. Shoes are chosen exactly according to the size of the foot, paying attention to the quality of the lacing, so that during intense movements the shoes fix the foot well. In addition, the sole of the shoe must have anti-slip properties.

When starting training, you need inform the coach about the state of his health, so that he knows what kind of load to give to a newcomer. People with diseases of the cardiovascular system and musculoskeletal system should not engage in this sport.

How the training goes

Taibo training consists of several stages, which differ in the intensity of the load:

Beginners begin to perform exercises at a slow pace in order to master the rules of their implementation. With each lesson, the load increases, the pace and intensity of the exercises increases. If you follow the advice and recommendations of the trainer, with the help of tai bo you can quickly get back to normal, improve your appearance, and lose a few kilograms.