Classes Port De Bras belong to the varieties of fitness, their distinctive feature is the inclusion in the complexes of exercises dance elements. The main target audience are women who want to put their body in order. Thanks to the format of training, the visitors not only achieve the goals typical for fitness (getting rid of body fat, toning the body, muscle tone), but also acquire a pleasant ease of movement, grace and plasticity of the body. All Port De Bras classes in Moscow are accompanied by different musical rhythms, most often it is energetic music that motivates you to new sports achievements. Sections of Port De Bras classes in Moscow are held both in fitness centers and in dance schools. Format sports direction universal, dance fitness is often used in choreographic schools as an effective warm-up before the main workout. After classes, visitors always feel better, there is a pleasant tone for the rest of the day.

Port De Bras (Por De Bra) literally means "movements of the body and hands." In classical choreography, the term is used to denote the development of the technique of dance steps. This program is designed for weight loss, development of strength, flexibility, stress relief. Usually, to achieve this effect, you need to attend as many as three fitness classes - strength, aerobic and a muscle stretching lesson. What is the secret of Port De Bras?

The Port De Bras program, unlike classical aerobics, is devoid of jumps, 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. Prepared ones should replace a couple of strength lessons in training aimed at developing all muscle groups. This will give the effect of "drying" the figure, working out the relief.

In one lesson, a woman weighing 65 kilograms can burn up to 450 kcal, and work out the muscles of her legs, buttocks, back and abs. As a result of training, your muscles will not increase in volume, but only become denser, which will make the body more prominent and toned. You'll be doing over 400 squats and pliés in an hour without realizing it, so this workout is great for those who want dancer legs. This lesson will also help those who tend to accumulate body fat in the area of ​​​​the press and back, because during the movement you will constantly use the body, strain abdominal wall and stretch the oblique abdominal muscles.

According to the author of the program, Vladimir Snezhik, this workout is good for absolutely all people. Women who weigh quite a lot can get real pleasure from their own plastic during the lesson. Movement skills, knowledge of technology is absolutely not necessary. After all, each training begins with practicing simple steps, and the transition to complex ones is carried out only by those clients who have perfectly mastered the “base”. Port De Bras perfect workout for those newbies who think gym boring and doesn't have time to go to the fitness club 5 times a week. This class needs to be attended only 3 times a week to achieve impressive results.

The first part of the lesson takes place standing on the floor. First, you will work out simple bundles of steps with your feet, gradually overlaying them with squats, plies, soft wave-like movements of the arms, twisting of the spine. All exercises are combined into dance sequences, which are repeated many times. Usually the instructor shows options for movements for both beginners and advanced ones. During this part of the lesson, the muscles of the legs, buttocks, back, arms and abs work. In addition, stretch skeletal muscles, ligaments relax, the body becomes more flexible and plastic. As a result, you get three dance sequences to beautiful ethnic music.

The second part of the lesson works more with the muscles of the press, back 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 the fourth link. Twisting the press and lateral stretching form a beautiful “lying dance”, so even the most ardent opponents of stretching do not miss the “hitch”.

Port De Bras today is held in CityFitness, World Class and many other clubs. Wear loose-fitting clothing that will allow you to do squats and plies, as well as flexible, non-slip shoes. Body Ballet sneakers or regular shoes are ideal, the main thing is that you can bend your foot and almost do not 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 pounds, increase the effect of the non-strict program. 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 an extra chocolate bar. Dance, relax and without much effort you will gain sculpted muscles and burn fat.

Currently, numerous fitness clubs offer various destinations. development and improvement of physical condition person. In addition, all new activities . One of these new and interesting species is Port De Bras (Port de bra).

The literal translation of "Port De Bras" means "movement of the body and hands." Initially, these were exercises to improve dance technique in classical choreography.

The author of this direction is Vladimir Snezhik, a choreographer and professional coach from Russia - combined in it various elements of aerobics, yoga and classical dance . There are also strength exercises.

Who suits?

The creator of the technique claims that there are no contraindications for classes.

1. Unlike pure aerobics, where there is a large load on the joints, there are no jumps in Port de bra, which makes it suitable for people with joint and spinal problems .
2. You can engage in this direction of fitness and pregnant women .
3. Port de bra is a direction that is very plastic in form. Exercise starts with basic movements who can repeat the unprepared to physical activity people. For beginners who have not played sports before , you can safely sign up for Port de bra, without fear that something will not work out.
4. Also suitable Port de sconce for people involved in sports , basic exercises for which they are supplemented by other, more difficult tasks. For example, for trained people, you can add power loads, which will help strengthen and "dry" the muscles, improve relief.
5. Good port de bra for those who want to lose weight . Legs, abs and back (where fat tends to accumulate) are all areas of Port de bra. For one lesson, an average of up to 450 kilocalories is burned. If training is combined with a sparing diet, the effect will not be long in coming. In addition, women, even plump women, doing Port de bra, will quickly begin to enjoy the realization of their own plasticity and grace.
6. Suitable for those interested improve your posture and plasticity : already after the first lessons, the gait changes, the posture acquires a proud bearing, the movements become smooth.

In addition, Port de bra exercises have a beneficial effect on the psychological state: they relieve stress, have a relaxing effect, and give a sense of satisfaction.

Classes are held against the backdrop of calm relaxing music in the chill-out style, able to distract a person from problems at least for a while. Vladimir Snezhik also believes that such music allows you to focus on the exercise, to feel yourself, your body.

How are the classes

Port de bra exercises, despite the fact that they are collected from various areas of fitness, are based on dance, and classical dance, with elements of ballet. But, at the same time, it is easy to get involved in the training, because each one begins with working out elementary steps, which are then complicated by the addition of various elements.

Each lesson is divided into two parts:

• First part walks standing on the floor. It all starts with steps, which are complemented by squats, plies, beautiful hand movements, stretching of the spine. All these elements are united by dance ligaments, which allows you to feel the poetics of dance and see the beauty of your own body.
  Usually the instructor shows two options for exercises: for beginners and more experienced. In this part of the lesson, the emphasis is on working out the muscles of the legs, abs, back, buttocks, arms. At the same time, there is a stretching of the muscles of the skeleton, relaxation of the ligaments.
• Second part of the lesson runs on the floor, in a mostly horizontal position. This part takes less time and is used as the final component of the dance sequence. Attention is focused on lateral stretching and twisting of the spine.

What do the lessons give?

As already mentioned, with the help of Port de bra calories burned , decrease in body size due to twisting the waist decreases , posture straightens , the movements become smooth, and in the dance, and when simply walking, stretching is trained and appears breath control skill .

Port de bras (Por de bra) is a direction of fitness, which, 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 Vladimir Snezhik, a choreographer from Russia. Already from the name of this type of fitness, it becomes clear that Por de bras (a choreographic term, translated from French meaning “arm and body movements”) teaches the art of moving smoothly and harmoniously.

Vladimir Snezhik claims that absolutely everyone can do Por de bra. Due to its good fat-burning effect, Por de bra will be useful for overweight people. Those who do not have problems with overweight, Port de bra exercises will help to "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 Por de bra.

What do Port de bras lessons give:
reduce the waist
help straighten your posture
learn to move beautifully in dance and during normal walking
stretching (sit on the twine)
develop the ability to control their own breathing

And that's not all! As a result of training, you will get not only elastic muscles, slim figure and excellent stretching, but also an incredible emotional outburst. Also, classes help to get rid of unnecessary stress, relax and very, very cheer up. 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, helping to forget about everyday problems and slow down the train of thought. It is known that only absolute relaxation helps us to feel more subtle own body, makes us able to control the movement of even the most small muscles and make very difficult movements.

Stretching exercises are also based on the principle of complete relaxation and competent breathing. Many who practiced Port de bras noted that only in training did they discover such a margin of flexibility in themselves.

Even if you are in the Port de bras group in your sports club not at the 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 mastered the “basic” steps perfectly. The sequence of classes is designed in such a way that it is possible to repeat the 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.

Static exercises in the Port de bra complex, all movements are performed smoothly and look like one harmonious dance.

In the first half of the lesson All exercises are performed while standing. First of all, elementary ligaments of steps are worked out, then squats, smooth wave-like movements of the arms, plie, twisting of the spine are superimposed on them. Each of the exercises performed is combined into dance sequences, 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 foot and dorsal muscles, as well as the muscles of the buttocks, abs and arms. In addition, the muscles of the skeleton are stretched, the ligaments are relaxed, the body acquires additional plasticity and flexibility. The output is three dance sequences performed to pleasant musical accompaniment.

In the second half The lesson mainly involves the muscles of the back and the press, and also the stretching mechanisms are 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 bundle number four. From the performed lateral stretches and twists of the press, a kind of “lying dance” is obtained, for this reason, even the most desperate opponents of stretching do not miss the “hitch”.

If you choose to do por de bras, you will need loose clothing that is easy to squat and plie in, as well as flexible, non-slip shoes. Perhaps the best option is body ballet sneakers, but simple Czech 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 rooms with a soft surface designed for this, you can practice barefoot.

Port de bras is primarily focused on posture correction, the development of grace and smoothness of movement, the development of flexibility and the ability to feel and understand one's own body, so you should not expect that weight will quickly begin to decrease from these activities.

Strength training and others.

History of creation

Clothes and shoes for por de bras

For por de bra classes, any sportswear that does not restrict movement is suitable. As shoes, sneakers for body ballet, Czech shoes or any other shoes with elastic non-slip soles are best suited. This is necessary so that you can easily bend the foot. If the por 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. After all, one session of por de bra helps burn 300 - 500 kilocalories;
• imperceptible study in the dance of the muscles of the upper and lower parts body;
• development of flexibility and plasticity;
• improving coordination and the formation of correct posture;
• improving metabolism and cleansing the body;
• getting rid of cellulite;
• improve blood circulation and prevent varicose veins veins;
• getting pleasure from their own plasticity and gracefulness of movements;
• knowledge of your body, its capabilities, learning to manage and own it;
• relaxation and detachment from everyday problems and worries, relieving stress and depression.

Pore ​​de bra classes are suitable for people of any build: overweight- will help get rid of it, and slender - will give the opportunity to make your body more elastic and embossed. 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 have come to a group that has been practicing for a long time. As a rule, training begins with the repetition of simple elements and goes with an increasing level of complexity. At the same time, the trainer will offer the most complex ligaments for execution in two versions: for beginners and for experienced ones, so that the latter do not have to be bored.

disadvantages

Port 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 network leaves much to be desired. Unless you're lucky and you get the recordings of master classes by Vladimir Snezhik himself.

Peculiarities

Port de bra training - learning choreographic connections with fitness elements, which in the end are a single graceful dance. Por de bra combines three types of load:

• aerobic, promoting weight loss;
• power, due 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 pore de bra lesson usually consists of learning several chords. In the first half of the lesson, all exercises are performed while standing: bundles of steps, squats, plie, twists 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 the technical content, include the muscles of the back and the press, stretching mechanisms. Repeated repetition of exercises makes it possible to achieve perfect technique their implementation. In pursuit of your own grace, you do not notice what a powerful cardio load you are getting. You can already observe a noticeable result from such training after the first months of por de bra classes. Help to strengthen it