How to get A Dancer's Body.
Since dancers have lean and toned
bodies, how can one achieve the same with exercising or their gym routine?
Balance,
coordination, flexibility, strength, endurance, speed and agility require for a
Dancer body. Most dancers requires to have both a high arch and high instep
(top bump) regards to feet and also a very good posture related with the back
and body alignments. This can come with the right understanding of posture, understanding
of body’s biomechanics and center balancing, flexibility workout to lengthen
and lubrication of the muscles by doing lot of stretching exercises, a strength
training regime to preserve and gain muscle mass and a high intensity cardio to
increase speed and agility. A surly a very hard core practice which makes a
dancer different from other lean and fit exerciser.
If someone
really wanted a body like professional dancer, the main key is flexibility and
balance, which are the two important factors and reduces the risk of muscular
injuries and helps to maintain good range of motion in the joints. But yes if
you have a very good flexibility but no strength in the muscles of your core
area (especially abdominal muscles and back muscles), and have strong legs, in
order to execute a variety of turns, grooves and leaps, you can’t get the right
body to look like a dancer.
A very high
intensity move with fast and slow movements, require a good amount of
cardiovascular endurance, which can be achieve by doing a lot of aerobic
exercises combinations.
So it means
the person who wanted a body like Dancers, they have to follow a complete
routine from which they can improve flexibility, muscles endurance, strength
and cardiovascular endurance.
What are the workouts?
Pilates and
Power Yoga can be a better choice to increase flexibility faster; it also
improves muscles coordination, range of motion between the joints. There are
static, dynamic, isometric and PNF stretch are included in a workout.
Pilates Workout
Pilates
workout is the best exercise routine to correct and alien body posture. It
is very necessary to strength core muscles, which can be enhanced by Pilates
workout; one can add workout like The Hundred, Mermaid with Twist, Side Plank with Leg Raise, Pilates Swimmers,
Teaser, and Shoulder Bridge
Prep etc.
Power Yoga
Sun
Salutation, Seated spilt leg stretch, Dynamic Triangle Stretch, Repeaters Worrier
Stretch, and also moon Pose, Tree poses…. etc can increase the balance of the
body and followed by better coordination and strengthen the muscles.
Strength Training (with BMXStrength®
Technique)
Strength
Training with BMXStrength® Technique can increase the mobility of joints and
increase flexibility. BMXStrength® Technique is an innovative exercise skill
performed for relaxation of the entire body. In this technique exercise is done
as per conditioning and stretching of one specific muscle with joint friendly
movements. It increases and strengthens the muscle endurance without losing
flexibility. In BMX Strength one can get the results 4 times faster than the
old system of exercise and also enhance sports specific skills and there day
today life physical work. Specially Strength training for all body parts, leg
(Thigh and calf muscles), Shoulders, hands, back, abdominal and chest muscles.
Hit n Fit (High Intensity Training) /
Cross Fit Training
Hit n Fit
workout is an effective way to be fit like a sports person and can also one get
dancer body look. This workout can enhance body speed and agility with
challenges to exerciser. It is a fitness program that combines a wide variety
of weight resistance training and functional movements. It includes Pushups,
pull-ups, squats, weightlifting, high Jumps, gymnastics, running, rowing
amongst few others. People, who wanted body like dancers, will get lot of
benefits from this kind of workout.
Is there a specific diet one
must follow? What is it?
Diet plays a major
roll to recover, preserve and building of muscles and also necessary to get the
essential nutrients to run your body. You should consult with your instructor
or a professional.
Need to eat clean food, and try to eat
unprocessed foods, and low glycemic food as much as possible. The five rules to
get a body like dancer.
1. Keep your
carbohydrates to a moderate level, carbs are the energy source for all the
physical activity and for running your all body processes. When you trying to achieve a body like dancer,
an approximately 250 - 300 grams of carbohydrates (may varies for different
individuals), good clean and fiber rich carbs includes whole grain, oats, brown
rice, and a little of potatoes.
2. Eat protein 1.5 gram of
your per kilogram of body weight. Choose high protein like eggs, lean meat,
poultry, beans, soy bean, legumes, or protein powders.
3. Drink at least 3-4 liters of water; this is the
source to enhance your metabolism. No to soda drinks, but yes you can add
coconut water, lemon water or a green tea, as a beverage.
4. No to fat and instant sugar calories and also
very less salt intake. But yes if you are having a lean body you can add little
instant sugar like glucose drink during the workout.
5. Exercise daily, Warm-up, Stretching, Moderate
weight training for 30 minutes followed by 30 minutes of High - low intensity
cardio and cool down.
Are there any dos and don'ts to keep in
mind? Any tips?
Never train your body if it you are
fatigue, or do not over train so you can do train yourself next day.
There are 4 pillars of getting your
goal - 1) Exercise, 2) Diet, 3) Adequate Rest and 4) Positive thinking.
Never compromise with the technique,
when exercising. Right technique is required for any workout; else you may get
lot of injuries.
Hydration is vital for all the
processes of the body.
Written
by:
NEERAJ
MEHTA, (Fitness Professional, Nutritionist and
Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness
Academy)
Website: http://www.gffi-fitness.org
Facebook Account:
https://www.facebook.com/neerajgffi
YOUTUBE account:
http://www.youtube.com/user/neerajgffi
Email: neeraj.gffi@hotmail.com
Tel: +91-9811309667
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