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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Wednesday, December 30, 2015

Adult Ballet Classes

Ballet is one of the most commonly known forms of dance. It evolved from seventeenth century court dances in France. The world's first ballet school, Paris Opera Ballet was established in 1700 and French is still the language of ballet today. Many people dream of being able to dance this beautiful and graceful dance. Even those who did not take ballet lessons as a child can enroll in adult beginner ballet classes at a later stage. It combines physical exercise with artistic expression, making it one of the most gratifying and challenging forms of exercise around.

Benefits of Learning Ballet as an Adult

adult ballet

Ballet gives a good cardiovascular work out and will burn off excess fat. It provides a great all round body toning. Ballet strengthens the core muscles, builds support for the spine and can help alleviate back pain. The stomach and leg muscles in particular will tone up quickly.

Ballet is fantastic for posture. Basic ballet positions teach students to stand straight and lengthen from the pelvis, with both hip bones parallel. Poise will be much improved as ballet instruction seeps into everyday life.

Rather than bulking out the body, ballet training lengthen the muscles, giving them a long, graceful appearance. People who practice regularly will see a "ballet line" develop in their physique.

What Gear is Needed for Adult Ballet Lessons

It is a good idea to buy a pair of leather or canvas ballet slippers before attending a ballet class. These will provide proper support and grip for the feet. Ballet clothes are very alluring - pink tights, leg warmers, tutus, wrap around tops - but there is no need to get extensively kitted out as a beginner (unless Fame fantasies are itching to be fulfilled).

Classic ballet wear (pink tights and black leotard) is designed to let the teacher see whether or not the muscles are working properly. Beginners can wear any form fitting work out clothes that show the line of the body (for example, leggings and a close fitting top).

Bring a water bottle and stay hydrated during class.

General Tips for Adult Beginners Ballet

  • Try and stretch before ballet class begins. Ballet is more difficult for those with stiff muscles. Arrive early and stretch out on the barre for 10 - 15 minutes. The good news is that flexibility greatly improves with continued ballet practice.
  • Don't be intimidated by more advanced students. There is inevitably one sickeningly flexible person at class who can elevate her legs four times higher than everyone else. Luckily, adult ballet classes are fun and non-competitive. Learn to laugh off mistakes and overcome self consciousness of dancing in front of others - both of which are totally natural challenges faced by any ballet beginner.
  • Invest in a ballet workout DVD which can be used for practicing at home. Any extra practice at home will greatly improve progress in the dance studio.
Adult ballet classes are a fun, sociable way to exercise. Any form of dance is a great stress buster and a challenging way to get fit.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.