Port De Bras is a new fitness class. "Port de bras": fitness direction What classes give
What is Port De Bras
Port de Bras translated from French as “hand movement”. However, such a narrow name does not reflect the essence of this fitness trend. In fact, Port De Bras is the art of moving the whole body smoothly. It combines elements of yoga, ballet choreography, Pilates, stretching and even strength training. The Port De Bras class involves learning sequences of aesthetic movements that smoothly flow into each other.
A distinctive feature of the musical accompaniment of this type of fitness is that slow, calm compositions are used. At first glance, it may seem that such training will be ineffective and will bring more aesthetic pleasure than the dynamics of the trainee’s physical indicators. But actually it is not. Learning and honing the skill of performing even simple ligaments will quietly take a lot of strength and energy from you, which will ultimately give a good fat-burning effect and give the main muscle groups the desired tone.
The author of the por de bras is Russian choreographer Vladimir Snezhik. His personal video tutorials are available online. If you do not have the opportunity to attend such a training session directly at a sports club, then it is recommended to find master classes from Vladimir Snezhik himself and practice them at home.
In turn, the site will be happy to show you several links of this wonderful fitness class so that you can get at least a basic idea of it. For the trial lesson we will need sportswear and, ideally, shoes with elastic soles.
We stand straight. Hands freely along the body. With your left foot, take a smooth step forward and lower yourself into a lunge on your left knee. We make sure that the thigh of the left leg and the shin of the right are parallel to the floor, and also that a right angle is formed between the shin and the thigh of each leg. At the same time, fold your hands in front of your chest, palm to palm. Next, smoothly, without sudden movements, we rise from the lunge. We bend our right leg at the knee and bring it forward, at the same time we raise both straight arms up. After 16 smooth repetitions, merging into one continuous movement, we repeat the combination on the other leg.
The beginning of the next link coincides with the end of the previous one. This is basically typical for por de bras. Here all movements are smooth, one connection flows into another. So the whole workout resembles a single harmonious dance.
So, we stand on our left leg, our right leg is bent at the knee, its thigh is parallel to the floor, our arms are bent at the elbows and folded palm to palm in front of the chest. From this starting position, we tilt the body forward, and straighten the right leg at the knee and move it back. The body from the toes to the foot of the right foot should be brought into one straight line.
After 16 repetitions for 16 counts, we stand with our leg raised. Then we perform another 16 lifts with a small range of motion. Then we repeat the entire bunch first from the other leg.
The next port de bar sequence is performed on the floor. Therefore, prepare a gymnastic mat for this. Get on your knees and rest on your palms. Lift your right leg off the floor, straighten it at the knee and move it back, placing it parallel to the floor. Return to the starting position with your right knee barely touching the floor. Repeat 16 times. Then, for 16 counts, fix the position with your leg raised and perform another 16 leg lifts with a small range of motion. Then we repeat the entire bunch first from the other leg. We do not round the back; we make sure that the stomach and buttocks remain toned. Avoid sudden movements, lose yourself in the music when you move.
We return to the starting position. Repeat 16 times.
Let's complicate the connection. After raising the arm and leg, we do not return to the starting position, but move the raised arm to the side, and bring the raised leg forward. Repeating the movements in reverse order, we return to the starting position. After 16 repetitions, we perform the entire ligament first on the other leg.
As you can see, in the above ligaments of pores de bras, the main load fell on the muscles of the thighs and buttocks. But this does not mean that only they are busy. All elements require constant effort from you to maintain a stable position. You often balance on one leg. This means that the stabilizer muscles of the whole body are actively involved.
We can also say with confidence that port de bras is suitable for people of all sizes and levels of physical fitness. Even if you come as a newcomer to a group that has been practicing for a long time, you will succeed the first time. This is very motivating!
And yet de Bras combines high-quality sports training with relaxation, no matter how paradoxical it may seem at first glance. And this becomes possible thanks to light relaxing musical accompaniment, which makes it possible during classes to step away from everyday worries, tune in to knowing yourself and learning to master your body perfectly.
Enjoy your fitness experiments with por de bras!
Model in the photo: Alena Kaplunova
Filming room: Sports club "Avocado", Kharkov
What's the benefit?
Port de bras is aimed more at rehabilitation than at intensive training of certain muscle groups. Classes are safe for people with spinal disorders, and have a restorative effect on people who have suffered minor injuries. Serious injuries are a limitation for Port de bras activities. The load is balanced throughout the body. Exercises develop flexibility and flexibility, and also help you lose weight.Port de bras for weight loss
If you are not overweight, Port de bras exercises can have a “drying” effect, but if, on the contrary, your goal is to seriously lose weight, then training using this system will help you do this without overloading your heart. Stretches consistent with are also included in the program. Loose clothing is suitable for classes; it makes sense to choose Czech shoes as shoes. The program is multi-level. Fans of Port de bras claim that the effect appears after ten visits.Port de bras is a fitness area that, in addition to fitness itself, contains elements of choreography. The direction appeared relatively recently, but is already among the most promising. The author of the technique is choreographer from Russia Vladimir Snezhik. Already from the name of this type of fitness, it becomes clear that Port de bras (a choreographic term translated from French meaning “hand and body movements”) teaches the art of moving smoothly and harmoniously.
Vladimir Snezhik claims that absolutely everyone can practice Port de Bras. Thanks to its good fat-burning effect, Port de Bras will be useful for overweight people. For those who do not have problems with excess weight, Port de Bras exercises will help “dry” the body, give muscles density and relief. To master the basic movements of Port de bras, no choreographic knowledge is required. However, physically fit people will not be bored during classes, since there are several options for Port de Bras.
What Port de bras classes provide:
reduce waist size
promote straightening of posture
teach you to move beautifully in dance and during normal walking
train stretching (doing the splits)
develop the skill of controlling your own breathing
And that's not all! As a result of training, you will get not only elastic muscles, a slim figure and excellent stretching, but also an incredible emotional outburst. Also, classes help you get rid of excess stress, relax and really lift your spirits. Musical accompaniment promotes 100% relaxation during Port de Bras classes - all exercises are performed to the serene ChillOut, which creates a special magical atmosphere that helps you forget about everyday problems and slow down your thoughts. It is known that only absolute relaxation helps us 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 proper breathing. Many who practiced Port de bras noted that it was only during training that they discovered such a reserve of flexibility in themselves.
Even if you didn’t get into the Port de bras group in your sports club in the first lesson, don’t worry - you can complete all the elements the first time. Because at the beginning of each lesson, simple steps are practiced, 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 designed in such a way that it is possible to repeat lessons and change the level of difficulty and intensity, as well as adapt to the existing level of training and physical capabilities of the client.
There are no static exercises in the Port de Bras complex; all movements are performed smoothly and look like one harmonious dance.
In the first half of the lesson all exercises are performed standing. First of all, elementary combinations of steps are worked out, then squats, smooth wave-like movements of the arms, plie, and spinal twists are superimposed on them. Each of the exercises performed is combined into dance sequences that are repeated a large number of times. As a rule, the instructor shows varieties of movements for both beginners and experienced group members. This part of the lesson involves the leg and back muscles, as well as the muscles of the buttocks, abs and arms. In addition, the skeletal muscles are stretched, the ligaments are relaxed, and the body acquires additional plasticity and flexibility. The result is three dance sequences performed to pleasant musical accompaniment.
In the second half The lesson mainly involves the back and abdominal muscles, and also includes stretching mechanisms. 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 sequence number four. The lateral stretches and abdominal crunches performed create a kind of “lying dance”; for this reason, even the most desperate opponents of stretching do not skip the “cool-down”.
If you decide to do Port de Bras, you will need loose clothing that will allow you to squat and plie easily, as well as flexible, non-slip shoes. Perhaps the best option is sneakers for Body Ballet, but simple slippers are also suitable, the most important thing is that you don’t feel the shoes on your feet and can easily bend your foot. If classes are held in yoga rooms with a soft surface designed for this, 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 loss will begin quickly from these activities.
Port De Bras (Por De Bras) literally means “movements of the body and hands.” In classical choreography, the term is used to refer to the development of dance steps techniques. This program is designed to lose weight, develop strength, flexibility, and relieve stress. Typically, to achieve a similar effect, you need to attend as many as three fitness classes - strength, aerobic and muscle stretching class. What is the secret of Port De Bras?
The Port De Bras program, unlike classical aerobics, does not involve jumping, so it can be a good workout for people with joint and spinal injuries. Pregnant women can also practice this style. But, at the same time, Port De Bras is also suitable for those who have been practicing for a long time. Those who are prepared should replace their training with a couple of strength lessons aimed at developing all muscle groups. This will give the effect of “drying” the figure and developing the relief.
In one lesson, a woman weighing 65 kilograms can burn up to 450 kcal and work the muscles of her legs, buttocks, back and abs. As a result of training, your muscles will not increase in volume, but will only become denser, which will make your body more prominent and toned. Before you know it, you'll do over 400 squats and plies in an hour's class, making the workout great for those who want dancer's legs. This lesson will also help those who tend to accumulate fat deposits in the abdominal area and back, because during movement you will constantly use the core, strain the abdominal wall and stretch the oblique abdominal muscles.
According to the author of the program, Vladimir Snezhik, this training is good for absolutely all people. Women who weigh a lot can get real pleasure from their own plastic surgery during the lesson. There is absolutely no need for movement skills or knowledge of technology. After all, each training begins with practicing simple steps, and the transition to complex steps is carried out only by those clients who have perfectly mastered the “basic”. Port De Bras is the perfect workout for those beginners who find the gym boring and don't have the time to go to the gym 5 times a week. You only need to attend this class 3 times a week to achieve impressive results.
The first part of the lesson takes place while standing on the floor. First, you will practice simple combinations of steps with your legs, gradually adding squats, plies, soft wave-like movements of the arms, and spinal twists onto them. All exercises are combined into dance sequences that are repeated many times. Usually the instructor shows movement options for both beginners and those who are trained. During this part of the lesson, the muscles of the legs, buttocks, back, arms and abs work. In addition, skeletal muscles stretch, ligaments relax, and the body becomes more flexible and flexible. As a result, you get three dance sequences to beautiful ethnic music.
The second part of the lesson works more with the abdominal and back muscles and uses stretching mechanisms. You will perform movements on the floor in a certain rhythm. This part of the lesson usually takes no more than 10 minutes and is technically performed as a fourth chord. Abdominal crunches and side stretches form a beautiful “lying dance”, so even the most ardent opponents of stretching do not miss the “cool-down”.
Port De Bras today is held in the clubs of the CityFitness, World Class and many others. Wear loose-fitting clothing that allows you to do squats and plies, as well as shoes that are flexible and non-slip. Body Ballet sneakers or regular shoes are ideal, as long as you can bend your foot and barely feel the shoes on your feet. Some practice barefoot, in yoga rooms with a special soft surface.
Well, if you want to lose a few kilograms, enhance the effect of the program with a loose, balanced diet. Choose a fractional low-calorie diet, avoid animal fats and sweets, and you will lose weight naturally and effortlessly. It will be easy for you to withstand the restrictions, because training is a great stress reliever, and you are unlikely to need additional chocolate. Dance, relax and without much stress you will gain sculpted muscles and burn fat.
Port De Bras dance of lifeWe continue to get acquainted with the newest healing dance styles. Not 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 nice to stretch the twine. The universe responded immediately, in a somewhat unexpected way, but it seemed like that was exactly what I wanted. This week I was lucky, a new center opened near my house, and I was invited to a training session.
Let me tell you, it was something! One-hour workout Port de Bras!
Port de bras are movements that can make your body more plastic, elastic, light, which will awaken you from sleep and make you fly through life!
Dance is a flight of soul and body, this is what your heart wants to say. And if dance is mixed with the most progressive fitness trends, seasoned with yoga and tai chi and served with the sauce of strength training, you get one of the most fashionable fitness trends PortDeBras®! The result is a delicious cocktail, foaming with energy and youth!
Choreographic term Port de bras is translated as “movement of arms and legs”, pronounced “port de bras”. Port des bras (from port - to wear and bra - hands) the correct passage of the hands through the main positions, rounded (arrondi) or elongated (allonge) involving turns or tilts of the head, as well as bending of the body.
Classic choreography, how to do it right
Vladimir Snezhik, a Russian choreographer and professional fitness trainer, combined ballet choreography with yoga, Thai and Pilates, turning it into an incendiary fitness experience.
The basic movements in Port de bras are bending, stretching to the sides, squats, rolling on the legs and smooth movements of the arms and legs. The dance is energetic and flexible. Remember about breathing - this is the main component of every dance.
Compared to the modern classes, I got wet very quickly, like everyone else present, although it was not hot.
It’s good if the fitness center has a shower, this is important.
Port De Bras is performed to 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 your daily routine. Those. a kind of meditation occurs in dance. The result is the strengthening of muscles, the formation of beautiful posture, work on the development of coordination and flexibility, the ability to control one’s breathing, and the ability to feel the body in space and relax during movement is improved. In this case, the main goal, according to the author of the program, is achieved: the person enjoys the movement. At the same time, every centimeter of the body is worked out. In just a couple of months you will see that your body is capable of much!
Walk and dance beautifully, reduce the centimeters at your waist and keep your back straight, finally do the splits and at the same time be able to control your breathing - PortDeBras training will give you all this. It will also help you truly relax, relieve excess stress and lift your mood to unprecedented heights.
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 beautiful posture and develop coordination, learn to control your breathing; then, as your level increases, you will master more complex elements, improve your 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 differently, the stomach becomes flatter, the posture becomes proud, and the gait becomes 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 your body - now you finally know what it is capable of!
First, I give a video from the master, we learn the complex slowly, like a dance, first we learn the link, then we need to fix it to the music, repeating it 4 times. Pay attention to your breathing, he specifically focuses on it.
Then I give several different instructors, take a look and if you like someone, we slowly learn any combination
They are about 3 minutes long; it will take you a little longer to learn. We teach, then we reinforce it to music 4 times. The workout itself takes about 55 minutes. First, dance to light music and lightly stretch your muscles. Then you can make several connections. Take your time!
Port de Bras - Kamka - Balance Zvolen
Boys
Please note that there are 4 speed levels here, at the beginning I presented what you can learn yourself, although in order to get a backrest it is advisable to go to a group, at least for a trial lesson. Lower the speed, higher, please note, 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 had to learn choreography. Today we have such an opportunity too.
