Port de bras (Port de bras) is a direction of fitness, which, in addition to fitness itself, contains elements of choreography. The direction appeared relatively recently, but it is already among the most promising. The author of the technique is a choreographer from Russia Vladimir Snezhik. Already from the name of this type of fitness, it becomes clear that Por de Bras (a choreographic term, translated from French as “hand and body movements”) teaches the art of moving smoothly and harmoniously.
Vladimir Snezhik claims that absolutely everyone can practice Por de Bras. Due to its good fat-burning effect, Por de Bra will be beneficial for overweight people. Those who do not have problems with being overweight, Por de Bras classes will help "dry" the body, give the muscles density and relief. To master the basic movements of Port de bras, no choreographic knowledge is required. However, physically prepared people will not be bored in the classroom, since there are several options for Port de Bras.
What Port de bras classes give:
reduce the waist
help to straighten posture
learn to move beautifully in dance and during normal walking
train stretching (sit on the twine)
develop the skill of controlling their own breathing
And that's not all! As a result of training, you will get not only elastic muscles, slim figure and great stretching, but also an incredible emotional outburst. Also, classes help to get rid of unnecessary stress, relax and very, very lift your spirits. Musical accompaniment contributes to 100% relaxation in Port de Bras classes - all exercises are performed under the serene ChillOut, which creates a special magical atmosphere that helps to forget about everyday problems and slow down the train of thoughts. It is known that only absolute relaxation helps us to feel our own body more subtly, makes us able to control the movement of even the smallest muscles and make very difficult movements.
Stretching exercises are also based on the principle of complete relaxation and competent breathing. Many Port de bras practitioners noted that only in training they discovered such a reserve of flexibility.
Even if you did not get into the Port de bras group in your sports club during your first lesson, do not worry - you will be able to complete all the elements the first time. Because at the beginning of each lesson, simple steps are worked out, and the transition to more complex elements is carried out only after the client has perfectly mastered the "basic" steps. The sequence of classes is structured in such a way that it was possible to repeat the lessons and change the level of difficulty and intensity, as well as adapt to the existing level of training and the physical capabilities of the client.
There are no static exercises in the Por de Bra complex, all movements are performed smoothly and are similar to one harmonious dance.
In the first half of the lesson all exercises are performed while standing. First of all, the elementary ligaments of steps are worked out, then squats, smooth wavy movements of the hands, plie, twisting of the spine are superimposed on them. Each of the exercises performed is combined into dance cords, repeated a large number of times. As a rule, the instructor shows the types of movements for both beginners and experienced group members. This part of the lesson uses the legs and back muscles, as well as the muscles of the buttocks, abs and arms. In addition, the muscles of the skeleton are stretched, the ligaments relax, the body acquires additional plasticity and flexibility. The output is three dance routines, performed with pleasant musical accompaniment.
In the second half The lesson mainly involves the muscles of the back and the press, and stretching mechanisms are also connected. Exercises are performed in a certain rhythm on the floor. As a rule, the duration of this part of the lesson does not exceed ten minutes, and in terms of technical content, this part is performed as a link number four. From the side stretches and crunches of the press performed, a kind of "lying dance" is obtained, for this reason even the most desperate opponents of stretching do not miss the "hitch".
If you decide to practice Por de Bras, you will need loose-fitting clothes in which you can easily squat and plie, as well as flexible non-slip shoes. Perhaps the best option is sneakers for Bodysuit Ballet, but simple gym shoes are also suitable, the most important thing is that you do not feel the shoes on your feet and can easily bend your foot. If classes are held in yoga halls with a dedicated padded flooring, you can practice barefoot.
Port de bras is primarily focused on correcting posture, developing gracefulness and smoothness of movements, developing flexibility and the ability to feel and understand your own body, so you should not expect that weight will start to decrease rapidly from these activities.
Port De Bras dance of lifeWe continue to get acquainted with the newest healthy dance styles. Not a zumba at all, but very modern.
Having become interested in Tai Chi Chuan, this is a very harmonious system of self-healing, I thought that it would be good to stretch the splits. The universe responded immediately, in a somewhat unexpected way, but it seems that is exactly what I wanted. This week I was lucky, a new center opened next to my house, I was invited to a training session.
I tell you, it was something! Hour Por de Bras workout!
Port de bras are movements that can make your body more plastic, elastic, light, that will awaken you from sleep and make you fly through life!
Dance is the flight of the soul and body, this is what your heart wants to say. And if dance is mixed with the most progressive fitness directions, seasoned with yoga and tai chi and served with sauce strength training, you get one of the trendiest fitness trends PortDeBras®! It turns out a delicious cocktail, foaming with energy and youth!
Choreographic The term Port de bras is translated as "movement of arms and legs", pronounced as "por de bras". Port des bras (from port - to wear and bras - arms) the correct passage of the arms through basic positions, rounded (arrondi) or elongated (allonge) with the participation of turns or tilts of the head, as well as bends of the body.
Classical choreography, how to do it right
Vladimir Snezhik, a Russian choreographer and professional fitness trainer, has combined ballet choreography with yoga, Thais and Pilates, turning it into fiery fitness.
The basic movements in Port de bras are bends, side pulls, squats, foot rolls, and smooth movements of the arms and legs. The dance turns out to be energetic and flexible. Remember breathing - this is the main component of every dance.
Compared to the modernist classes, I got wet very quickly, like everyone present, although it was not hot.
It's good if the fitness center has a shower, that's important.
Port De Bras is performed with a relaxing Chill Out. This music not only creates a magical atmosphere, but also special conditions for the flow of thoughts, allowing you to disconnect from the daily routine. Those. there is a kind of meditation in the dance. The result is the strengthening of muscles, the formation of a beautiful posture, work is underway to develop coordination and flexibility, the ability to control your breathing, the ability to feel the body in space and relax during movement is improved. At the same time, the main goal, according to the author of the program, is achieved: a person gets pleasure from movement. At the same time, every centimeter of the body is being worked out. Within a couple of months, you will see that your body is capable of a lot!
It is beautiful to walk and dance, reduce centimeters at the waist and keep your back straight, finally sit on the split and at the same time be able to control your breathing - all this will give you PortDeBras workout. It will also help you to truly relax, relieve unnecessary stress and raise your mood to an unprecedented height.
Today there are four levels of PortDeBras:
PortDeBras Introduction, Basic;
PortDeBras Intermediate;
PortDeBras Progression:
PortDeBras Parterre.
At the initial stage, you will be able to strengthen the main muscle groups, form a beautiful posture and develop coordination, learn to control your breathing; then, as your level rises, you will master more complex elements, improve the ability to feel your body in space and relax while moving.
Over time, logical movements form an expressive dance, the body opens up and begins to move in a different way, the stomach becomes flatter, the posture is proud, and the gait is light. Every centimeter of breathing is now subject to rhythm, sound, note, every part of the body obeys the music that sounds inside you and around you. You enjoy every movement and at the same time work out every centimeter of the body - now you finally know what it is capable of!
First, I give a video from the master, we teach the complex slowly, like a dance, first we learn a bunch, then it must be fixed to the music, repeating 4 times. Pay attention to breathing, he specifically focuses attention on it.
Then I give several different instructors, take a look and if you liked someone, slowly teach any bunch
They are about 3 minutes long, it will take you a little more to learn. We teach, then we fix it to the music 4 times. The workout itself takes 55 minutes. First, dance to light music, knead your muscles slightly. Then you can perform several links. Do not hurry!
Port de Bras - Kamka - Balance Zvolen
Boys
I draw your attention to the fact that there are 4 levels of speed, at the beginning I presented what you yourself can learn, although in order to put the back it is advisable to go to a group, at least for a trial lesson. The lower the speed is higher, note that the guys already have a base and the instructor gives a ready-made very smooth complex.
I wish you to learn to listen to your body, master choreography, become flexible, graceful and calm like this girl. Previously, all princesses were required to study choreography. Today we also have such an opportunity.
Strength training and others.
History of creation
Clothes and footwear for practicing por de bra
For practicing por de bra, any sportswear that does not restrict movement is suitable. As shoes, sneakers for ballet bodysuits, gym shoes, or any other shoes with elastic non-slip soles are best suited. This is so that you can easily bend your foot. If the pore de bra training room has a soft floor covering, then you can practice barefoot.
Advantages
Pore de bra classes contribute to:
- in conjunction with a balanced diet - weight loss. Indeed, one lesson pore de bra helps to burn 300 - 500 kilocalories;
- imperceptible workout in the dance of the muscles of the upper and lower parts of the body;
- the development of flexibility and plasticity;
- improvement of coordination and formation of correct posture;
- improving metabolism and cleansing the body;
- getting rid of cellulite;
- improving blood circulation and preventing varicose veins;
- getting pleasure from your own plasticity and gracefulness of movements;
- knowledge of your body, its capabilities, learning to manage and own it;
- relaxation and withdrawal from everyday problems and worries, relieving stress and depression.
Pore de bra classes are suitable for people of any body size: if you are overweight, they will help you get rid of it, and if you are slim, they will give you the opportunity to make your body more elastic and relief. You should also not be afraid that without prior choreographic experience in the por de bra section, you will not succeed. Everyone can master the movements, even if you came to a group that has been practicing for a long time. As a rule, training begins with repetition of simple elements and proceeds with an increasing level of difficulty. At the same time, the trainer will offer the most difficult ligaments for execution in two options: for beginners and for experienced ones, so that the latter do not have to be bored.
disadvantages
Por de bra is not suitable for home workouts. It is best to do it in a sports club under the supervision of a professional. In addition, the quality of the video tutorials available on the web leaves much to be desired. Unless you are lucky, and you will get the recordings of master classes by Vladimir Snezhik himself.
Peculiarities
Pore de bra training - learning choreographic combinations with fitness elements, which ultimately represent a single graceful dance. Por de bra combines three types of load:
- aerobic, slimming;
- strength, thanks to which the muscles are strengthened;
- and stretching to increase muscle elasticity and joint mobility.
The obligatory musical accompaniment of the por de bra class is calm relaxing music in the ChillOut style. A por de bra lesson is usually a practice of several chords. In the first half of the lesson, all exercises are performed while standing: ligaments of steps, squats, plie, twisting of the spine, combined with smooth wave-like movements of the hands are practiced. In the second half of the lesson, exercises are performed on the floor and, according to technical content, include the muscles of the back and the press, and stretching mechanisms. Repeated repetition of exercises makes it possible to achieve the ideal technique for their implementation. In pursuit of your own grace, you do not notice what a powerful cardio load you get. You can already observe a noticeable result from such training after the first months of practicing por de bra. Strengthen it will help
Port De Bras classes belong to the types of fitness, their distinctive feature is the inclusion of dance elements in the exercise complexes. The main target audience is women who want to put their bodies in order. Thanks to the training format, visitors not only achieve the goals inherent in fitness (getting rid of fat deposits, body fit, muscle tone), but also acquire a pleasant ease of movement, grace and body plasticity. All Port De Bras classes in Moscow are held to different musical rhythms, most often energetic music that motivates you to new sports achievements. The Port De Bras classes in Moscow are held both in fitness centers and dance schools. The format of the sports direction is universal, dance fitness is often used in choreographic schools as an effective warm-up before the main workout. After classes, visitors always feel better, they have a pleasant tone for the rest of the day.
Port de Bras is an author's technique created by choreographer and coach Vladimir Snezhik. Literally Port de bras translates as "movement of the hands and body." No prior choreographic training is required. Here you can find elements of yoga, Pilates, strength aerobics and stretching. The program combines strength and aerobic exercise, classes are held with relaxing music.
