Tai Bo is a popular fitness program that is a cardio workout with elements of martial arts and aerobics. Anyone can practice, regardless of their level of preparedness, gender and age, provided there are no contraindications. Thanks to the wide variety of video lessons and the numerous clubs teaching this area, choosing the optimal program for yourself will not be difficult. We will focus on a very intense tai-bo training from Billy Blanks.
Among the first fans of the movement, it is worth noting Pamela Anderson, who appreciated the effectiveness of the classes and began training under the guidance of the founder. The workout is aimed at burning fat and toning all major muscle groups. Having reached the peak of popularity in 1990, the trend has not lost its position among those who want to lose weight and get in great shape.
What it is
Taibo is a mixture of martial arts and dancing, that is, as you understand, the most rhythmic and moving combination. The workout was developed by Billy Blanks , a former karate champion. He knows everything about martial arts, so he combined all the elements that are most beneficial for your figure and health.
Essentially, you perform combat dance exercises, that is, you do forward lunges and rotations. Your movements are not just a chaotic set, but a combination of elements.
Uppercut, hook, roundhouse kick, jed, front kick cross - the lesson is built on these blows. It starts with a single blow, then a combination of 2-3 blows, and ends with a complex combination of kicks and punches.
Technique for performing individual elements
Technical excellence is not required in Tai Bo. You should maintain a neutral back, that is, shoulder blades pulled towards the spine, a tucked stomach, a slightly tilted pelvis forward 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 practicing striking techniques, it is worth slightly rounding your shoulders forward to ensure the movement of the joints in a safe trajectory.
Africa Studio— stock.adobe.com
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 with your 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.
A cross is a strike from the far hand in a straight strike stance, it is performed with a turn of the supporting “back” leg and is aimed at the body. The cross should be 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.
Africa Studio— stock.adobe.com
“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.
The main charm
- It takes almost 1000 calories per hour of taibo.
- Suitable for home . Give yourself enough space, turn on your favorite music louder, and go ahead.
- Great for relieving stress due to punches and kicks.
- Classes with the charismatic Billy Blanks lift your spirits .
- Training with Alexey Vasilenko is easier, even a beginner can handle it.
- If you exercise 3 times a week, you can remove excess volume .
The video shows how to do the exercises correctly. By the way, many famous Western people choose his weight loss program because it really works.
– Tai-bo Tai-bo
He developed this mix of martial arts and aerobics in the 90s of the 20th century. Billy Blanks, martial arts expert, famous boxer and Hollywood actor. The new technique combined karate, taekwondo, boxing, kickboxing and choreography.
The complex takes into account the characteristics and structure of the female body, which makes the classes suitable even for fragile-looking girls. Today, there are more and more fans of this type of aerobics.
Taibo allows you to learn how to breathe correctly, teaches you to keep your back straight, gives you flexibility and a confident, easy gait.
However, taibo training is a fairly serious sport, the loads here are not funny. It is quite difficult for beginners who have not previously engaged in sports to get into the rhythm. Therefore, taibo classes are more likely for those who have already prepared their body for a powerful attack.
Training activates the cardiovascular system, energizes you, speeds up your reaction time, develops strength and endurance, and is even said to improve immunity. With each subsequent lesson in the fitness club, the movements will become easier and easier, which guarantees an uplifting mood and gives confidence.
Taibo exercises are best suited for psychological relief after hard work, for relieving stress and for physical relaxation.
Time flies by during training. This is facilitated by the energy reigning on the site. A special atmosphere is created by rhythmic music and all kinds of combat paraphernalia in the form of punching bags and cut-off leather gloves.
Of course, any sport raises emotions, but Taibo is unrivaled in this regard. This type of fitness gives an outlet to all the negative, negative energy, you are charged with powerful positivity from the instructor and everyone involved.
Your whole body becomes toned, muscles become toned, endurance increases and overall well-being improves. Another important part of taibo is breathing exercises, which directly affect the achievement of results.
Taibo classes will be equally interesting to those who are passionate about Eastern philosophy and those who appreciate entertainment and sports nuances
Finding a competent teacher for taibo classes in Moscow is not so easy, but a lot depends on it.
This is a fairly tough and difficult type of fitness, and here, more than anywhere else, it is important that the lessons are taught by a passionate trainer. If you feel that Taibo aerobics is for you, welcome to the fitness club on Tulskaya!
Gradually you will feel all the charm and effectiveness of the technique and then, for the sake of good training, you will agree to travel even to the other end of the city. Checked!
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Pros of the program
There are practically no exceptions for it. Anyone who does not have obvious health problems that hinder movement can watch the video and repeat. Plus, as I already said, this is a rather exhausting system, where a lot of energy is consumed at one time. A month of training twice a week will give you excellent results.
I recommend to everyone the free video course “6 steps of healthy weight loss” from Doctor of Biological Sciences Galina Grossman .
What’s especially nice is that you don’t have to adjust your menu much. At least you won’t have to give up something completely. Due to the high calorie loss, you may not need to cut down your diet much . Of course, this does not mean that you can eat fast food.
In addition to muscle relief and weight loss, the taibo system will teach you how to control your own body. What nonsense, you say, we walk and move our arms. In fact, many of us, despite our apparent self-control, have little sense of our body. Yes, we move our limbs, but not everyone can control their movements and be in harmony with their body.
A big plus is that all kinds of swings teach us coordination in space, balance, balance.
It is a good martial arts practice for women. Of course, tai-bo won’t teach you how to fight like Jackie Chan, but you can definitely make a weak lunge with your hand or foot if necessary.
This is a fairly young sport, but it already has its own varieties. For example, one of them was invented by Russian coach Alexey Vasilenko , who slightly changed the system. He has entire video courses, you can find them on the Internet. His system is popular in Russia.
Tai Bo workouts for losing weight in various parts of the body
- Despite the fact that during classes the muscles of the back, abs, upper and lower extremities are worked, the weight is released so evenly that there is a noticeable improvement in the contour of the face. The cheeks are deflated, the skin is tightened, unattractive folds on the neck disappear, the oval of the face becomes clear and neat.
- Few workouts provide such high-quality and uniform relief from wrinkles in the torso area. The skin under the breasts and on the back is smoothed out and tightened, and it is noteworthy that if you do not overuse exercise, your breast size will not decrease much from exercise (and women worry about this very often). Intensive exercises ensure the formation of a beautiful relief of the arms, the shoulders become more defined, the chest expands, and stooping disappears.
- It is worth considering that after classical tai-bo training, the waist may disappear and feminine shapes will be smoothed out, but a steel abs and athletic figure will appear. It all depends on the desired result. Today, the tai-bo method for losing weight has been worked out so thoroughly that there are directions in which the load falls selectively on certain parts of the body.
- The system is ideal for women who want to get rid of cellulite and folds on the inner thighs. Springy steps, shallow squats and kicks will allow you to get ideal, athletic, slender legs in just a few months of regular exercise.
When choosing a tai-bo system for weight loss, you need to remember to observe several important points:
It is not recommended for a completely unprepared person to start training. Even in the initial stages, good mobility and endurance will be required. Dance classes, running, and step aerobics are suitable for preparation. To enjoy your classes and not think about the risk of injury, it is recommended to practice breathing techniques in advance, improve your posture and coordination, and go through several programs to develop balance.
All this will be very useful from the very first lessons. People who are significantly overweight should approach training with the utmost caution. Excessive zeal and attempts to immediately increase the intensity of movements can cause dizziness and even fainting due to an unusual lack of oxygen
Everything will come with time, you need to start with shallow squats and low blows. Shoes for exercise should be comfortable with mandatory heel fixation (or your feet will hurt after each workout). Clothing should be chosen from natural materials; synthetics will cause irritation as a result of excessive sweating. The tai bo technique is absolutely prohibited for varicose veins! Even if the disease is in its early stages, regular exercise will accelerate the development of the disease.
Before starting training, it is recommended to consult a doctor and find out if there are any contraindications to such intense exercise.
What you need to know
Here are a couple of tips that will be useful for you to train at home on your own:
- Comfortable clothes and shoes. This is always the very first advice. Elastic, lightweight items provide comfort during exercise;
- You should not eat before fitness. You will simply feel sick and heavy because of the food you ate the day before. Better eat in a couple of hours before. The food should be low-fat (a plate of dumplings will not leave you even after two hours, it is better to eat a banana, 100 grams of cottage cheese or complex carbohydrates);
- Exercise healthy . If you have a fever or feel unwell, you should not burden your already tired body;
- No more than three workouts per week. Due to the high intensity, you can harm yourself, especially if you are not used to it. It’s better to limit yourself to three approaches per week for no longer than an hour;
- Warm up before the taibo program. It is very easy to get injured if your muscles are not prepared. Don’t be lazy, warm up for 5 minutes: stretching, squats.
Personal experience of taibo with Alexey Vasilenko
A university friend, who had a TV and the Live channel at home, told me about this load. For beginners, I would recommend starting with this author, and besides, everything is in Russian. Alexey built a course of several training sessions, ranging from analysis of strikes to complex combinations. As a bonus, there is an abdominal exercise at the end of each video.
Over the course of 2 seasons, my arms have tightened up a lot, even relief ! The abs were also clearly visible. It was not very convenient to study, because we lived in a dorm at that time and it was not always possible to kick out the neighbors.
After a couple of seasons, Vasilenko renamed the course Fitbo, but the essence of the classes did not change. You can download it on torrent.
The benefits of exercise and the weight loss effect of taibo
Tension of muscles during exercise helps to strengthen and tighten them, which ultimately leads to the formation of relief. In addition, intense movements help get rid of cellulite, improve skin, and burn fat.
The training is aimed not only at losing weight; during the training, coordination of movements improves, overall endurance increases, fighting skills are born and developed, and muscles are strengthened. The effect is not noticeable immediately; to see visible results, you need to train regularly for a month.
Tai-bo for weight loss is a great way to lose extra pounds without dieting or adjusting the menu. Suspension of exercise does not threaten rapid weight gain; lost kilograms do not return for a long time.
There are two ways to practice tai bo, the first method involves visiting a sports center with a qualified trainer. In the second case, classes are supposed to be based on videos that the author of the technique, Billy Blanks, recorded back in the 90s.
There are no age restrictions for classes; exercises are available even for pregnant women; it is recommended to consult a doctor before starting, since intense muscle loads are not safe for everyone.
Benefits for the face
Despite the fact that the training is aimed primarily at the muscles of the body, after a few training sessions the cheeks may begin to shrink and the contours of the face will take on a more pronounced shape.
Benefits for the torso
The muscles of the legs and torso are worked most deeply during the exercises, as a result of which the stomach and sides, as well as the folds on the back, are removed. Active development of the shoulder torso contributes to the appearance of relief on the arms. In the process of losing weight, fat leaves the chest, and not always excess fat; this disadvantage is typical for all cardio training.
Benefits for the waist
All ta-yibo instructors have no belly fat, and training helps to create great abs. The set of exercises includes movements from different types of martial arts; the training process includes many turns and twists, which are carried out at a fast pace. This load ensures that the deepest muscles are worked, which are not affected by standard twists. In this case, you should also be patient; pumping up the press requires long-term intense training.
Benefits for the hips
Basic Ta-Yibo exercises work on one of the most problematic areas - the inner thighs; the effect is achieved through springing steps and kicks. Shallow squats combined with twists also have a toning effect on the outer thigh. During the training process, the gluteal muscles of the legs are also transformed, and the appearance of the calves and knees improves.
Taibo's Personal Experience with Billy Blanks
I met this coach after some time. I got tired of the monotonous and calm training with Alexey and started looking for something more interesting. Billy is suitable for physically fit girls and guys.
The lessons are held in English, but in general everything is clear, he shouts: Last One!, Come on!, Are you very!, Work It!, Go!, Keep your legs moving!, that is, he encourages you. Many videos are freely available on YouTube.
The main thing is to keep your abs, arms, and hips tense during strikes. Do not fully extend your knees and elbows to avoid injury.
The training pace is almost twice as fast, but also much more fun. There are calmer ones, for example Cardio Circuits, and there are killer ones - Bootcamp Cardio Inferno, Anniversary Edition. The morning after Billy, 2 cm disappears somewhere from the hips and sides. Before an important event, this is a lifesaver, and if you connect the right power, just wow!
I suggest trying this system for yourself to all those who love fiery intense fitness entertainment. Are there anyone among you who have already implemented this system? How do you like her? Share your experience! Until the next post!
