Description of tai bo training and video lessons for beginners. Tai Bo - combat aerobics for women and men, helping to lose weight and tone muscles. What you need to practice Tai Bo

Every modern lady tries to keep herself in shape. Have fit figure today is considered the norm, but achieving such a result and constantly maintaining it is not so easy. Need to lead healthy image life and constantly do physical exercise. One of the sports that will help you always be in good shape is tai-bo. That's what we'll talk about next.

What does tai bo mean? Wrestling or fitness?

Tai-bo can be called combat fitness. After all, this is a cocktail of elements of oriental martial arts, such as taekwondo, kickboxing, boxing, and dance aerobics.

It is this direction that is becoming increasingly popular among young ladies.

• In Tai Bo classes you can not only tighten your figure, make your body more flexible and improve your posture, but also learn elements of self-defense .
• Also this type of struggle will help you get rid of stress , which is important in our time, and gain harmony , because all martial arts have their own special philosophy.
• And dance movements and rhythmic music accompanying them will make classes not boring and will give your body smoothness and flexibility .
• Tai-bo trains endurance, agility and willpower, as well as stress resistance, because here, in addition to physical exercises, they also do a variety of breathing exercises and meditation.

All this is suitable for both modest young ladies and hot-tempered ladies. After several lessons, modest women are charged with fighting spirit and gain self-confidence, while temperamental ones, on the contrary, learn to live in harmony with themselves and others and to be calmer and more balanced in different situations.

Combat fitness for weight loss - is it really possible to lose weight quickly by doing tai bo?

Having heard about taibo, many people ask themselves this question. The answer is yes, by doing this type of fitness, you can lose weight and shape your figure.

The fact is that during exercise a lot of calories are burned, which many of us, let’s be honest, have extra. The workouts take place at a more dynamic pace, which allows you to burn from 800 calories per hour. For example, this is how to cover 10 kilometers.

But not everyone can handle such loads. so before you start practicing tai bo, you should first consult with a trainer and prepare.

• It is recommended to start with light loads at home such as jogging in the morning, gymnastics, etc. Your body will gradually get used to it, your muscles will strengthen, your heart will get used to this mode of operation, and then you will feel more confident in the gym.
• Do not eat three hours before training and two hours after it. This will help you feel more energetic during your workout. And in order to achieve a greater effect of losing weight after exercise, try to limit yourself to food altogether on the day of training, snacking on vegetables and fruits.

How are tai bo classes conducted?

Each lesson takes place in several stages.

• Warm-up

It is needed in order to warm up your muscles and prepare for strength exercises. During the warm-up, they mainly use running and dance movements, similar to aerobics.

• Stretching

It is made in order to avoid injury during further exercises. During muscle stretching, endurance develops.

• Training

This intense punches and kicks, various jumps, elements of oriental wrestling. By the way, no exercise equipment is used during classes. Everything is practiced in space or on a punching bag, and to enhance the effect of some exercises, dumbbells are used.

• War dance and stretching

The class ends with a martial dance and stretching (so that the muscles do not hurt the next day after the exercise).

• Breath

And also, during training Special attention pay attention to breathing and relaxation.

With each new lesson the load gradually increases.

Basic exercises in tai-bo and the effectiveness of training

Start mastering the exercises recommended in front of a mirror and at a slow pace. This will help you correctly master the technique and learn to breathe correctly.

Then gradually increase speed of movement, and to feel the force of the blow, try using a punching bag. Arms and legs should not be fully straightened. This will help avoid injury, and it will be much easier to perform the exercises.

The following table will tell you the complexity of some exercises and their effectiveness.

Contraindications for performing these exercises , as well as tai bo classes, are problems of the musculoskeletal system, cardiovascular and endocrine diseases.

Also be prepared for the fact that during training Injuries and bruises are possible. To avoid this, pay special attention to warming up and stretching and do not slack, and follow the trainer’s recommendations.

There are no special restrictions on gender and age in tai bo. This type of fitness is suitable for both teenagers and elderly people.

What is needed to train tai bo?

If you decide to take up tai bo, then you will need comfortable sportswearA , does not hinder movements and light shoes at low speed. The sole of the shoe should not slip, and the heel should be firmly fixed on the foot. Availability boxing gloves It will only be a plus.

As stated earlier, it is better to have preliminary training in the form of 2-3 months of running and aerobics or step , For example. And, of course, the desire to change and work on yourself without missing training. Remember that if you miss at least one workout, you take several steps back.

Tai Bo training video for beginners

You can train both in the gym and at home. If you don’t have time to visit the gym, but still want to master combat fitness, then you can easily study at home using video lessons. But still, consult your trainer before doing this. He will help you learn how to perform movements and breathe correctly and tell you what exactly you should pay attention to. In the gym, you can choose to train in a group or individual sessions with a mentor.

There are several options for the meaning of the phrase tai bo. According to one version, the name consists of the Korean word tai, which translates as leg, And bo- everyday abbreviation of the word boxing. According to another version, tai bo is an abbreviation TAEBO, which means Total Awareness Excellent Body Obedience and is translated from English as complete knowledge on getting into great shape. The author of this type of fitness is a Hollywood actor, US boxing champion, seven-time world champion in karate, holder of a seventh degree black belt in taekwondo, international class trainer Billy Blanks. As a child, he suffered from dyslexia, a disorder in the ability to master reading and writing skills. A side effect of this disease was impaired coordination of movements, but Billy’s assertive nature helped him overcome the disease and achieve huge success in life and sports. In 1989, he founded the World Training Center, where he still teaches his own methodology - tai bo.

Billy Blanks

What is Tai Bo?

Tai-bo is a kind of hybrid of aerobics, taekwondo and boxing, which is practiced to fairly dynamic and hard music, for example Prodigy or Scooter. This technique became popular very quickly and left classical aerobics and even step aerobics far behind, because, in addition to beautiful body those who practice acquire skills martial art and are charged with fighting spirit, becoming more self-confident, energetic and independent.

How to prepare for training

For untrained people, it is best to pre-prepare your body for stress using step aerobics or dance mix. After 1-2 months, when the muscles are strong enough, you can start exercising. tai bo. It is best to choose clothes for classes from natural fabrics, and shoes should be well cushioned and not slippery. In the training room, it is advisable to have at least 12 square meters of space, a large full-length mirror and a punching bag.

What does it look like

The lesson usually begins with a warm-up, which consists of step-dance movements or running. After the warm-up, there are endurance exercises, punches and kicks on a punching bag or punching bag, arbitrary jumps and movements. It should be remembered that when making strikes, it is very important not to straighten your arm or leg completely, they should be slightly bent at the elbow or knee. This reduces the likelihood of injury.

Tai Bo classes teach you not to attack, but rather to defend. There is no sparring here, except when you need to learn a move or do some stretching. For any exercise, the starting position is a boxing stance; all punches are practiced using small dumbbells, although some clubs also use boxing gloves.

At the end of the class there is stretching and/or the so-called fighting dance, which relaxes the muscles and restores breathing. Regularity is very important in classes; it is advisable not to skip training, then the positive result will be noticeable much faster.

How is Tai Bo different from other types of fitness?

It is interesting primarily because it very harmoniously combines different kinds martial arts Elements of karate develop, and boxing strengthens the muscles of the body. In addition, tai bo classes strengthen the immune system, improve reactions, activate the cardiovascular system, give a boost of energy, increase vitality, train strength and endurance and, of course, allow you to lose excess weight in the shortest possible time. In one month of training you can get rid of four kilograms, which from a medical point of view is the maximum norm. However, the effect of training is felt after the first workout, because in one hour of training almost 650 kilocalories.

What results can you expect?

Firstly, vigorous exercise of several muscle groups at the same time makes the figure more graceful and the body beautiful. Secondly, the cardiovascular system is trained and reaction speed improves. Thirdly, a fairly large number of calories are burned, since the classes are held in an aerobic mode. Fourthly, excellent coordination of movements is developed and flexibility develops.

Contraindications

Contraindications to classes tai bo are serious disorders of the cardiovascular system and spinal diseases such as scoliosis and osteochondrosis. Too active aerobic physical exercise may cause a malfunction in the cardiovascular system. If you have spinal diseases, you should avoid aerobic exercise associated with changes in body position, shock loads, as well as sports in which the spinal column is loaded in a vertical position. For other chronic or congenital diseases, you should definitely consult your doctor.

Where and how much to study

It is best, of course, to work out in the fitness center, as there is necessary equipment and an experienced instructor who will supervise and mentor you until you get up to speed. Classes at the fitness club should be attended 2-3 times a week, they last 60 minutes. However, you can also exercise at home if you have enough space for training. Here you can use DVDs with recordings of workouts or online lessons. But you need to exercise regularly: either for an hour 2-3 times a week, or daily for 15-20 minutes.

Some useful tips

1. If you have poor physical fitness, do step aerobics for 1-2 months, and then start tai-bo. This type of fitness is intended for trained people.
2. Exercises should be carried out slowly but surely to avoid discomfort and muscle pain.

For 20 years now, fitness has been one of the most popular types training. And for good reason! The programs of this system are varied and unusual, and they are constantly being improved. Tai bo is one of the newest and most popular trends in the fitness system. This art combines elements of various martial arts and European aerobics.

Tai Bo for beginners is a unique path to improving your body and mastering self-defense skills. And, according to experts, such training is a truly effective tool for combating extra pounds and strengthening the muscles of the whole body. But! Provided that a person accepts this program not only on a physical, but also on a spiritual level.

The founder of a new direction in the fitness system was a martial artist, stuntman and successful actor from America - Billy Blanks. He created a unique program, which is based on the strikes of martial arts, and became an addition to this training technique. All lessons on teaching the art of tai bo are conducted to fast and rhythmic music.

The founder of the fitness program opened his first training center back in 1986. IN as soon as possible tai bo became very popular first in America, then in Europe. Once you have mastered the video lessons with Billy Blanks, you can practice tai bo on your own at home.

Tai Bo performance

The effectiveness of classes is achieved in the following:

• Promotion muscle tone and losing weight, after which the body acquires beauty and muscles elasticity. During classes, almost all muscles of the body are involved and receive the necessary load. One Tai Bo workout burns 750 kcal, which is equivalent to running ten kilometers. It is also important that Tai Bo fitness training does not require any restrictions in everyday habits and food preferences.
• Regular Tai Bo fitness classes for weight loss help normalize blood cholesterol and prevent cardiovascular diseases and atherosclerosis.
• This sports and dance art improves the performance of the heart muscle and increases its endurance.
• Correct posture is one of the main advantages of tai bo fitness. This program is an excellent preventive measure in preventing osteochondrosis and spinal problems.
• Strikes are performed without jumping, which reduces the risk of injury to the entire body.
• This training is aimed at improving coordination of movements and improving the functioning of the vestibular apparatus.
• For effective training oriental art no sports equipment is required and it is quite enough to watch video lessons on tai bo fitness.
• Ease and simplicity of learning, even for those who have not previously engaged in activities of this kind.
• During Tai Bo training, participants have the opportunity to get rid of aggression and negative emotions through a targeted release of energy.

System principles

Despite the fact that this technique contains various striking exercises, tai bo is, to a greater extent, a system of teaching self-defense techniques.

The student takes the starting stance of a boxer, with his arms slightly bent at the elbows and left-hand side the body is slightly moved forward. All strikes begin with the left hand. To practice these movements, athletic dumbbells weighing no more than two kilograms are used. In some fitness centers, Tai Bo training is carried out using boxing gloves.

The primary condition for mastering this technique is correct positioning and clenching fists, as well as the ability to control them.

Features of the tai bo program

Developing speed, stamina and the ability to quickly and correctly respond to situations during training is complemented by breathing techniques, relaxation exercises and meditation.

This combination of different training elements allows you to achieve an optimal emotional state. A gradual increase in load eliminates the risk of injury to the body during training.

The tai bo impact fitness program is one of the most efficient systems fitness, which can replace morning aerobics or relieve stress after a hard day at work. The duration of one Tai Bo training session is no more than 15 minutes.

The training complex consists of the following stages:

• . As a rule, almost all sports begin with this.
• The main part of the training, which consists of voluntary movements and movements in the training room, as well as striking a punching bag and jumping. Strikes in tai bo are performed with incomplete amplitude. The bulk of tai bo movements consist of punches and kicks in all directions. These parts of the body should be slightly bent to avoid the risk of injury. In one approach, from 10 to 30 blows are performed.
• The third stage is the “dance-fighting” part. After performing the basic movements, the participants of the classes move on to the stage of mastering one of the combat combinations, which from the outside is somewhat similar to a dance. Such movements are performed at a slow pace, which helps restore breathing.

General rules

In fact, there are a lot of types of tai bo exercises. You can get acquainted with the full course of classes using photo or video lessons, as well as by attending specialized classes.

As with any fitness program, the effectiveness of tai bo training is achieved when regular training. For beginners, a 20-minute workout is enough to get your body in shape and get the necessary boost of energy. Boxing elements in tai bo make it possible to strengthen the muscles of the arms and shoulders.

Taekwondo exercises, which are included in tai bo, help strengthen muscles lower limbs, calves and feet. Good cardio exercise helps you quickly lose weight. Therefore, tai bo is ideal for girls seeking to achieve slimness and a beautiful figure.

The optimal number of classes for beginners is three times a week. Ideally, there should be at least one day off between workouts to restore the body's strength. After three months it may begin new stage, suggesting an increase in load.

Restrictions

Before starting to practice tai bo, each participant should be checked by a doctor to ensure that there are no abnormalities in the cardiovascular and endocrine system. Tai Bo experts recommend that their followers first prepare their body for future stress.

Preparatory programs include step aerobics, classical fitness or dancing. These are the most effective programs, which will help tone and strengthen the muscles of the whole body before more complex loads.

To practice tai bo, you need to wear clothes that will not restrict movement or create discomfort. A T-shirt and shorts made of natural fabrics, without zippers or other metal accessories, are the ideal equipment for such a workout.

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Tai-bo is an aerobic program that combines punching and kicking with "steps" and dance steps. The name comes from a combination of “taekwondo” and “boxing,” but in reality the program most closely resembles Muay Thai punches and basic aerobics.

The lesson is quite old, the author of the original program is Billy Blanks, who founded the first training center using this method. The birth of this type of fitness is quite well mythologized. There are stories on the Internet that Billy starred in a movie with Bruce Lee. In reality, everything was much more prosaic.

The essence of tai bo

What kind of lesson is tai-bo and what is its peculiarity? The author of the program simply decided to make money on the cult of thinness that covered America in the 80s. He happened to be at the right time, where Pamela Anderson and Paula Abdul were coming out, and correctly understood the desires of the target audience. The women wanted to finally start eating normally at least sometimes. But ordinary aerobics from Jane Fonda did not give them such an opportunity. An hour of dancing in swimsuits and leg warmers and minus a measly 300-400 kcal. Who will be happy with this?

Billy decided to use his experience as a karateka and mass entertainer. Contrary to popular stories in RuNet, he did not act with Bruce Lee, but was his fan. Just a guy from a large family who did karate, then ended up in Hollywood as a stunt choreographer in low-profile films, and then made a fortune from people’s love of food.

Tai-bo allows you to “remove” up to 800 kcal in an hour, because all strikes are quite intense, and escapes are performed through soft jumps. The point is that for an hour the student beats an imaginary opponent in all available ways - with legs, arms, elbows, knees, and so on. It's much more fun and interesting than many other aerobic classes. Billy quickly became a star.

But he was a much worse businessman than the “father” of CrossFit, Greg Glassman. Billy was able to create a program, release a series of training videos, which were quickly published in open sources, and become a celebrity trainer. But he couldn’t sell the franchise. If you go to tai bo somewhere in central Russia, most likely the lesson will be invented by a local trainer group programs and will only be based on popular martial arts strikes.

Tai-bo is very similar to, but these are different lessons, their main differences are presented in the table below:

Tai Bo Training Basics for Beginners

Tai Bo is considered a suitable lesson for a beginner with overweight, but this is not entirely true. People with a BMI over 30, poor posture and weak core muscles should first undergo a course of general physical training. They should do Pilates 3-4 times a week and elliptical trainer, before starting to intensively “beat the shadow.” This will help protect against ankle and knee problems that plague beginner aerobics enthusiasts in heavy weight classes.

Everyone else should understand that:

1. You can practice at home using a video if you have normal body control, lifting your leg does not put you on the nearby sofa, and you have enough motivation to practice on your own.
2. It is better for those who have problems with self-discipline to join the group.
3. It is better to train 2-3 times a week if the goal is to burn fat, increase mobility, endurance and improve health.
4. As an addition to strength and cardio training, you can attend tai bo once a week.
5. It is better to choose a class that you will have time for. In terms of content, they are not as different as dance or step classes.

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Does tai bo develop endurance?

Tai-bo develops endurance, as it consists of multiple repetitions of the same type of work.. Punches and kicks are combined into chains; the group performs series rather than single strikes. True, such endurance will be more useful for “life” and as general physical training before moving on to boxing or martial arts.

Such lessons provide little in terms of strength endurance. Therefore, if the goal is to become better at gym or in CrossFit, you need to do them.

Positive aspects of tai bo

The lesson gives a lot of positivity, because you will beat your imaginary enemy with a crowd of comrades. Isn’t this what we all dream about when we’re stuck in a traffic jam, sitting in a meeting, or doing the same type of low-paying job?

But, seriously, this is a good option for “pumping up” your health:

• relieves stress and emotional tension;
• pumps the heart, and in a fairly high-impact mode;
• improves vascular trophism;
• increases joint mobility and ligament elasticity;
• improves motor skills - and coordination of movements.

Tai-bo can also contain elements for actively pumping up the abs or a small series of strength exercises. Billy Blanks' original videos feature moves with light weights, like a short body bar. But this lesson cannot be called a power lesson.

Technique for performing individual elements

Technical excellence is not required in Tai Bo. You should maintain a neutral back, that is, your shoulder blades pulled towards the spine, toned stomach, slightly tipped forward pelvis and “soft” knees.

Initial stance

The feet are slightly wider than the shoulders, the weight is in the center of the body and is projected in the center of the arch of the foot. Initially, the back is straight, the shoulder blades are pulled towards the spine. Before working off percussion technique, it is worth slightly rounding your shoulders forward to ensure the movement of the joints in a safe trajectory.

Straight punch with left and right hand

Also known as a jab, it is performed with a hand that is aligned with the forward leg. You need to stand apart, bring your right leg forward, bring your arms to your shoulders and perform a short sharp blow right hand forward. The legs are changed with a slight jump, and a left-sided kick is performed in the same way.

Side kick with left and right hand

Three side impacts:

• An uppercut - that is, a blow from bottom to top, to the jaw, is performed from a straight stance along an elliptical trajectory with a turn of the body.

• Cross is a strike from a far hand in a standing position direct blow, it is performed with a turn of the supporting “back” leg and is aimed at the body. There must be a cross with a strong blow due to the inertia of the body.

• Hook - a side blow with the near hand to the head from shoulder level. In the original lessons, tai bo is used quite rarely, since Billy does not recommend raising your shoulders high during aerobics.

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“Leave” (slope) left and right

Grooming is the transfer of weight from one leg to the other while simultaneously moving the body towards the loaded leg. It looks like a “pendulum” with its body from left to right and vice versa. One learns from the “feet wider than shoulder width” stance; first a person learns to bend along an arcuate path without transferring weight to the leg, then with transfer. The second level is walking with a chain of additional steps, then the tilt of the body is repeated several times in the same direction in which the steps are performed.

Kicks

Kicks are used in every workout.

Strike with the right and left knee

Knee strikes in tai bo are the closest thing to hitting in Muay Thai. The kicker transfers his body weight to one leg, releases the second, bends it in knee joint and brings the knee to the shoulder of the same name. In the aerobic lesson, this kick has the format “standing exercise to pump up the abs.”

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Kick back

The back kick is performed as a hip extension with additional force from the knee. You need to transfer your body weight to the supporting leg, release the kicking leg and strike back with your heel, sharply extending your leg at the knee.

Kick forward

Learning to strike begins with bringing the knee forward, then adding extension in the knee joint and striking the heel forward.

Kicks to the side

Side kick - after transferring the weight to the supporting leg, a kick is performed from the knee to the side, the heel goes to the side, the body leans in the opposite direction.

Rond, or roundhouse, is similar to the side one, only the movement of the heel is from the inside out, in an arc. The blow falls to the body or head.

Bundles of elements

To warm up in tai-bo, a slightly modified aerobic combination can be used - two additional steps to the right and left and swings of the arms along the body, plus two additional steps to the right and left and synchronized forward punches.

The most commonly used combinations in tai-bo are:

• • “Jab, cross, hook, uppercut,” that is, a direct blow, for example, with the right hand, a side left, a side “finishing” with the right and from bottom to top with the left.

• Two blows with the left knee, a combination of hands with the right, jump, repeat with the other leg.

Tempo links will help increase intensity:

• 30 seconds is very fast run with high knees, 30 seconds very fast strikes hands forward in a standing position, the same number of low straight kicks with alternating legs.
• 30 seconds of side punches, 30 seconds of uppercuts with a quick change of hands in the stance.
• 30 seconds of back kicks with changes, 30 seconds of side kicks with changes.

The tempo link works at the end of the workout.

An hour-long class from Billy Blanks himself:

Contraindications to classes

Tai-bo is not a martial art, so any psychological conditions or deviations in this area are not a contraindication. If a person has a tendency towards aggression, he can do aerobics to “reset” it, of course, if this tendency is not pathological.

It’s better to postpone tai-bo:

1. Immediately after birth. Once the doctor approves aerobics and the woman takes 1-2 months of less intense classes to get back in shape, she can practice tai bo.
2. During the period when the ligaments and joints are inflamed, there is pain in the muscles due to some health problems.
3. During acute respiratory viral infections or colds, when feeling unwell.

• with a BMI over 30;
• hypertensive patients;
• for arrhythmia and other heart diseases;
• people with diseases of the joints and ligaments.

This workout is not recommended for girls with eating disorders. Such aerobic classes are most often used by bulimics to eliminate the “consequences of gluttony.” The consequences, of course, cannot be eliminated, but a thoughtless approach to classes, when a girl actively trains for 3-4 hours a day, leads to injuries to the musculoskeletal system, even though the lesson itself is devoid of dangerous jumps and other paraphernalia of martial arts.

Also, the lesson is not recommended for people with mental disorders such as dysmorphia. It seems to them that they always remain fat, even if they have already lost all the excess weight. In aerobic lessons of a “combat” plan, they are looking for relief, but it is quite difficult to do it if they mean relief “on the bone”. Such people are never satisfied with the result and literally kill themselves with aerobics.

Important: you should not train for more than 1 hour a day in such an aerobic mode “for weight loss and health.”

Tai Bo is a great form of aerobics for those who want to lose a few pounds and stay in great shape while eating normally. Naturally, for successful weight loss You need to remember to maintain a daily calorie deficit, which is what this lesson will help you with, in which you can easily spend about 800 kcal per hour.