The tai-bo fitness program is one of the most interesting training systems. It helps to fill up with energy, increase stamina and release emotionally after work. The set of exercises is based on tai chi, a traditional Chinese technique for dealing with stress.
The training includes elements borrowed from oriental practices (kickboxing, karate, taekwondo, Thai boxing). Aerobics, stretching, strength exercises are harmoniously combined in a single system. Tai-bo, according to sports coaches, is a really working program that helps to get a slender, relief, toned body.
The main tasks of training using this system:
- develop endurance and stamina;
- improve coordination and flexibility;
- to practice self-defense skills in a force majeure situation.
History of the name and origin of tai-bo
Tae-Bo stands for Total Awareness Excellent Body Obedience. Translated into Russian – “Complete knowledge of achieving excellent shape.” According to another version, the phrase comes from the combination of two words – “taekwondo” and “boxing”.
Like many other combined forms of fitness with elements of martial arts, tai-bo has appeared in the United States. The idea of creating a new fitness direction belongs to Billy Blanks, an American stuntman, holder of a black belt in five martial arts.
The system was developed in 1986. Billy Blanks created a training center where he practiced the principles of a new direction of fitness. He originally proposed a combination of martial arts strikes, flexibility training, and aerobic exercise. The movements were performed to energetic music. As a result, tai-bo has become a super popular trend, since it combines:
- simple choreography;
- maximum movement;
- several levels of difficulty and intensity.
The tai-bo system quickly gained popularity in the United States. According to her fans, the training program helps to get excellent results as quickly as possible. Stars such as Pamela Anderson and Paula Abdul joined the ranks of Blanks’ students. Gradually, DVD lessons with videos of Tae-Bo training programs spread throughout the world and became in demand in all countries.
With the release of video lessons, everyone has the opportunity to study at home, constantly keeping themselves in excellent shape. Classes are available to many, because are designed for the average, available at the entry level, heart rate.
Who is tai-bo suitable for?
Intense aerobic exercise, a combination of movements from taekwondo, karate, boxing, dance ligaments require sufficient basic physical form and endurance. Therefore, Tae-Bo is best suited for those who have previously played sports or fitness, has a good level of strength and flexibility.
Positive sides of tai-bo
Classes are filled with drive, energize and positive emotions. This is a great option for improving the condition of the body. Martial arts instill calmness in a person, improve coordination. Aerobics and ligaments of steps strengthen the heart and blood vessels. Stretching exercises improve the flexibility and plasticity of the joints.
How tai-bo affects health:
- eliminates muscle clamps, helps prevent osteochondrosis;
- relieves stress and tension;
- improves the work of blood vessels;
- excellent cardio workout, pumps lungs and heart;
- promotes the strength and elasticity of the ligaments;
- improves stretching and coordination;
- actively develops all muscle groups.
For many, the main advantage of the technique is the ability to quickly get in shape and lose weight. In just an hour of tai-bo training, from 600 to 800 kcal burns out (depending on the pace and intensity). For comparison, in classical aerobics, no more than 300 kcal is burned in the same time.
Another advantage of the exercises is that they do not require special equipment and expensive simulators; they can be performed at home, guided by video tutorials. To set the correct execution technique, it is enough to visit several classes in the fitness center.
Since tai-bo is an intense workout, there is a risk of injury if done incorrectly. It is important that an experienced trainer leads the class. For the safety of ligaments and joints, correct exercise technique is important. In order not to overtrain and not get injured, beginners are advised to follow a personal program. Classes are held in a group, but you need to focus on your potential, level of fitness and well-being. It is better to build up the load smoothly, under the supervision of the instructor. Purposeful, non-forced exercises lead to success in this type of fitness.
Tai-bo is not a martial arts, it is a kind of fitness, so the restrictions are related only to the physical state of the body. Before starting classes, you must consult with your doctor in order to exclude possible contraindications.
Classes should be postponed:
- In the first months after childbirth. You can start training after the preliminary 1-2 months of practicing softer types of aerobics.
- With inflammation of ligaments, joints, tendons, muscles.
- During an exacerbation of chronic diseases or during acute respiratory viral infections.
- With a BMI over 30, until it is possible to reduce the weight to an acceptable value.
In addition to relative, temporary restrictions on classes, there are more serious absolute contraindications:
- arrhythmia, other serious pathologies of the heart and blood vessels;
- severe trauma in the past;
- chronic diseases of the joints and ligaments;
- eating disorders.
Preparation for classes
If you have no contraindications, but the level of sports training is low, an adaptation period is required to prepare the joints and ligaments for stress.
Who needs a preliminary program:
- beginners with poor physical fitness;
- aged people;
After 1-2 months of soft retraction exercises, you can proceed to the main tai-bo complex. During preparation, the muscles will become stronger, the elasticity of the ligaments will increase, and the risk of injury will decrease. At the preparatory stage, elements from yoga, Pilates, aerobics, and simple strength exercises are excellent.
Basic elements of tai-bo training and execution technique
The Tai Bo technique includes a variety of percussion exercises and self-defense techniques. It is important that the exercises are performed from the correct position. Everything is based on the exact initial setting and the ability to control your body. Punches and kicks are performed with incomplete amplitude to avoid injury.
- warming aerobic warm-up, preparation of muscles for work;
- working out basic strikes, endurance exercises;
- directly training, active exercise;
- meditative or dance-fighting stage for recovery.
The main requirement is that sports equipment does not restrict movement. It can be tight or loose sweatpants , top , T-shirt or sweatshirt made of natural fabric. The shoe is a comfortable running shoe for fitness with a stable, non-slip sole. Boxing gloves are used from additional equipment. In some fitness centers, instead of gloves, light dumbbells are taken as a weighting agent.
Basic exercises included in the training program
Direct hits. The main stand – hands at the level of the jaw, fingers clenched into fists. The abdominal muscles are tense, the abdomen is pulled in. On exhalation, one arm is unbent with a sharp movement, a blow is struck forward with a fist. The second hand closes the jaw. In the basic training mode, strikes with each hand are alternated at a fast pace.
Cross-hit with the right. The left leg is extended, the right one is behind. On exhalation, a blow is applied along the trajectory of an ellipse, after which the hand returns to its original position. The exercise strengthens the back muscles well, improves posture.
Slopes. The body is deflected from the intended attack of the enemy. The condition for a good incline is sufficient range of motion. The main movement should be due to the abdominal muscles and the movement of the hip joints. When making a slope to the left, the weight is transferred to the left side of the body (when making a slope to the right, vice versa).
Knee blow (right, left). The active knee is brought forward, the weight is transferred to the other leg. The blow is in the air.
In addition to strikes, the set of tai-bo exercises includes bundles (cycles) of elements. For example, “ladder” – several forward directed punches from a straight stance plus a series of multidirectional inclines plus knee strikes. The number of repetitions and difficulty may vary depending on the level of fitness.
Also, the tai-bo complex includes breathing and meditative exercises aimed at relaxing and restoring energy reserves. This combination helps relieve stress and improve post-exercise recovery.
The maximum effectiveness of tai-bo exercises is achieved through systematic training. The optimal load for a beginner is 20 minutes of intense workouts, then you need to gradually increase the duration and complexity of the workouts.
It is important to follow the principle of regularity. The optimal frequency of classes at the initial stage is three times a week. After a few months of training, the number of sessions per week can be increased up to 4 times a week.
It is not recommended to exercise daily with constantly high loads. This can lead to overloading of the musculoskeletal system and injury.
To prevent dehydration, it is allowed to drink water during training.
It is important to understand the philosophy of the tai-bo program – it is closer to aerobics than sports martial arts. You need to work in a comfortable mode and pace, maintaining the selected beat frequency. As your fitness level increases, you need to slightly increase the difficulty and intensity. This approach will lead to success and help you achieve all the goals you set.