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.
Story
It all started with Billy
The story of Tai-bo and its founder Billy Blanks is akin to numerous success stories. Bill's family had 15 children, he lived in a black ghetto and most of his childhood was spent on the streets. There he acquired his first knowledge of self-defense, especially since he had problems with the musculoskeletal system and poor health.
"Tai" means "leg" in Korean.
“Bo” is a well-known abbreviation of the word boxing in martial arts.
To put it simply, tai bo actively involves the legs. However, the hands still have not lost their role. This is not football, after all.
At the age of 11, Billy Blanks took his first martial arts lesson. The guy had talent, his success was not long in coming: mastery of 5 different martial arts, champion titles and, on top of that, his own karate studio in the garage. Tai-bo was born in this garage, according to legend.
Unusual mixture
Tai-bo is a mixture of elements of aerobics, fitness, taekwondo, dance moves and boxing. In tai-to there is no sparring: each blow is performed solo, no one “hammers” the partner. Participants work in pairs, only helping a partner to stretch or to learn a movement.
Thanks to dance and aerobic exercise, tai-bo instantly gained a reputation as a kind of “combat fitness for girls.” The intense rhythm of the workout (helping to say goodbye to excess calories and subsequent weight loss), working out each muscle group (abs and legs especially), elements of dance, good stretching and, of course, the opportunity to get rid of negative emotions by kicking the represented opponent - this is the reason for the popularity of Thai more from his fans.
First glory
In addition, tai bo has gained a reputation as a “star” martial art: it’s easier to say which Hollywood star has not practiced it! Because things were looking up for Billy Blanks,
We should thank Hollywood actresses. Having found out about the magic trainer, Billie found Paula Abdul. After half a year of training, Billy, like tai-bo, no longer needed advertising: there was a queue for training with Blanks, among which were: Emmanuel Lewis, Pamela Anderson and Brooke Shields. Following the actresses (now to the Billy Blanks Training Center, and not to the garage), famous athletes began to come.
Reasonable balance
Tai-bo does not teach attacks, rather its purpose is defense. The starting position for any movements is a boxing stance: Arms bent at the elbows, the left side of the body is slightly brought forward. It is better to start any blow with the left hand - how
It turned out that its movement was faster than the right one. Often, when practicing strikes, dumbbells weighing 1-2 kilograms are used. Some fitness clubs provide boxing gloves, the role of which is more of an entourage that allows you to feel like fighters. Further work will take place without gloves; you will have to learn how to clench your fist correctly and act with it without fear. In addition, tai bo requires proper breathing to increase endurance and relaxation skills. Because fighting back with your feet and hands, fortunately, is not the main thing in our lives. What is more important is accuracy, speed of reaction and maintaining balance - including in decision making.
Blanks's Path
What about Billy Blanks? His communications with Hollywood celebrities continued: he starred in 18 films, created his own foundation, which is now very famous and highly respected. And the reason for it all is tai-bo.
Billy Blanks became a seven-time world champion in karate, has a seventh-degree black belt in taekwondo, and is also a US boxing champion. He starred in the films: “Stand to the Last”, “The King of Kickboxers”, “The Last Boy Scout”, “First Blood”.
Experts have found that one hour of tai-bo training in terms of energy costs can be compared to a 10-kilometer race and a loss of about 800 kilocalories. Such workouts, like nothing else, promote rapid weight loss and allow you to keep your body and figure in excellent shape.
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.
Benefits of the workout:
Billy Blanks offers high-quality aerobic exercise that can help you burn calories and lose weight.
The program takes place at an interval pace, which will enhance the fat burning process.
The workout includes strength exercises to create strong, elastic muscles. The upper body will receive a particularly heavy load.
In 1 hour of class you can burn 400-450 kcal!
In the Ripped Extreme program, the exercise is based on elements from combat sports, so you can improve your agility, coordination and flexibility, and develop cardiac endurance.
The muscles of the abdomen, arms and legs are especially actively worked, so you are guaranteed to get rid of problem areas.
Tae-bo Ripped Extreme is suitable for those who are not afraid of intense cardio exercise. Billy Blanks created a program in which even strength exercises are aimed at intense fat burning. With regular exercise, you will notice that your weight will fall, your muscles will become stronger, your heart muscle function will improve and your endurance will increase.
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 - fitness for quick weight loss, and how to master it yourself
Tai Bo is a popular fitness program based on a combination of elements from martial arts, classical aerobics and dance movements. With its help, you will burn calories, reduce body size, strengthen muscles and make your shape perfect. The program was developed by Billy Blanks, an American martial arts champion. Tai-bo is a special form of aerobics with the addition of elements from karate, Muay Thai and taekwondo, in which you perform kicks and kicks to rhythmic music.
The training gained worldwide fame. Now you can use this method both in the fitness room and at home. Billy Blanks was born into a poor, large family in Pennsylvania. He was the fourth of fifteen children, and spent most of his childhood on the streets. Billy was born with an anomaly in the hip joint, which did not prevent him from starting to take karate and taekwondo courses at the age of 11. His talent manifested itself very quickly: from a boy with poor health, he became a world-famous athlete.
Billy Blanks is a seven-time world karate champion, a black belt in five different martial arts, and was the captain of the American Karate team.
Since that year, he has starred in more than three Hollywood films; it’s not for nothing that Bruce Lee was his fan, where he also acted as a director of fight scenes. The biography of Billy Blanks can be called a real success story that can motivate anyone. That year, Billy founded a training center where he began teaching his own fitness routine: tai bo.
All tai bo followers unanimously said that they had never seen a program that would give such a quick result. Gradually, the popularity of training went far beyond the United States and spread throughout the world. Now the fitness program is taught in gyms as a group class. Billy Blanks has released a range of workout DVDs so anyone can get into great shape even by practicing tai bo at home.
You can practice tai bo with Billy Blanks at home. You won't need additional equipment, just a little space in your apartment. Billy uses fairly sweeping movements with his arms and legs in his programs, so he will have a small square of free space around him to practice. You can always make your workout more challenging by wearing leg weights.
I trained in tai bo at the fitness club. It was something!! One of the most killer workouts! The load on my whole body, I could barely crawl home, I remember. Now I’m thinking of resuming training at home, especially since the program is familiar. Even without going into Bruce's merits, doesn't it bother anyone that Billy has been in the movies for a year, and Bruce died? Nobody here? Aigul, the construction of the phrase is not entirely correct. One of Billy Blanks' idols was Bruce Lee
Thank you for noticing and correcting it. Fitness program Tai-bo
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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.
Breakfast
The morning should be pleasant
The first meal is the most important. According to an article published in the Harvard Health Journal, eating breakfast regularly reduces the risk of diabetes, heart disease and obesity. A healthy breakfast replenishes the blood sugar levels that your body needs to fuel your muscles and brain.
Breakfast is especially important on days when you plan to exercise. Dizziness, lethargy or fatigue are just some of the symptoms that may occur during training when you skip breakfast. It is extremely important to know what food to choose for your first meal. Most people start their day with simple carbohydrates.
- Instead of eating ready-made cereals with tons of sugar, additives and preservatives, try to eat whole cereals, oat bran or whole grains rich in fiber. Add some protein here: milk, yogurt or crushed nuts.
- If you like pancakes or waffles, then mix regular flour with whole wheat flour. Add a little cottage cheese to the dough.
- If you like toast, buy whole grain bread. You can put a boiled egg on toast, spread nut butter or any other source of protein to taste.
https://youtu.be/4IHN2VYfC88
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.
Best time for cardio: at the beginning or at the end of strength training?
To choose the best time for cardio, before starting a workout, you need to determine its essence and purpose: burning fat or building muscle mass.
If aerobic exercise is performed at the beginning of a workout, it will interfere with muscle building.
Since during cardio exercise, glycogen reserves in the body are depleted , which means that you may not have enough strength .
It is also undesirable to include cardio at the beginning of your workout because after performing aerobic exercise, protein synthesis decreases, which can interfere with the process of muscle growth.
If strength training is carried out for the purpose of building muscles, then cardio can be done at the end or only after 1.5–2 hours. This is due to the fact that it takes some time to restore glycogen and increase protein synthesis.
If strength training is aimed at burning fat, then you can put cardio at the beginning of the session.
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!
Products for diet
The right products are the key to your quick results. Sweet and fatty foods are not recommended. What other principles should you follow to lose weight?
If you want to follow a fitness diet for 2 weeks or more, include the use of multivitamin complexes so that the body does not suffer from a lack of vitamins.
Photo 4. Vitamin complexes containing iron, calcium, zinc, phosphorus, and cobalt are needed to prevent vitamin deficiency in the diet.
https://youtu.be/FjKtnQp6Kw0
Fitness nutrition for a week is based on three pillars: fats, carbohydrates and protein. The components must be in balance. If you use them correctly, you will not feel hungry, although this is normal when you change your regime.
The statement that carbohydrates are harmful to health and beauty is fundamentally false. But fitness nutrition uses slow rather than fast carbohydrates. They create a feeling of fullness and due to this we eat less food.
Slow carbohydrates are rice, buckwheat, oatmeal, millet cereals, whole grain pasta, rye bread. Eat slow carbohydrates in the morning and sometimes at lunchtime so as not to suffer from hunger.
Photo 5. Products containing slow carbohydrates: legumes, potatoes, rice, corn, wholemeal bread and pasta, oatmeal
If you work out in the gym, then adding protein to your diet will affect the relief of your muscles. Main protein foods: chicken, fish, lean meat, eggs, milk and cottage cheese.
It is important to consume fats during a fitness diet. The dose of fat is a couple of tablespoons of vegetable oil, or 30 grams. nuts
Photo 6. Protein products: beef and chicken, fish, hard cheese, eggs, dairy products, legumes.
The main condition for a fitness diet is clear and systematic control over the contents of the plate. The products for the sports menu were not chosen by chance. After all, slow carbohydrates will provide the energy necessary to perform high-intensity workouts, and animal and plant proteins will take care of the quality of muscles and help build their mass.
What you are allowed to eat on a fitness diet:
- skinless poultry and meat, lean fish;
- low-fat dairy products: kefir, cottage cheese, milk, yogurt (without additives) and sour cream;
- cereals: rice, buckwheat and oatmeal;
- legumes - peas and beans;
- chicken eggs (it is recommended to reduce the amount of yolks eaten);
- smoothies and freshly squeezed juices;
- vegetables and herbs;
- fruits and nuts (in reasonable quantities);
- sunflower or olive, flaxseed oil for weight loss (in minimal quantities).
After eating slow-digesting carbohydrates, the feeling of fullness does not leave a person for 3-4 hours.
Book image
For Billy Beane, 2003 marked the release of a book about baseball's statistical revolution, written by Michael Lewis. The author was impressed by how Billy was able to lead a team made up of baseball underdogs at the time to so many victories.
Billy Beane managed to prove that money is not everything. He preferred to emphasize the statistical utility of players. For the first time, they were selected according to the principle of economic profitability and calculation of the value and usefulness of each specific person in the chosen position.
Complex by Cindy Crawford
In the 90s, the ideal of beauty and imitation were, of course, supermodels. Everyone wanted to look like them and were ready to do anything to achieve it. One of the top models of that time, Cindy Crawford, released a video set of exercises in 1992, which still remains effective.
It was developed together with the star coach of the period, Radu. Cindy's workout is versatile and simple. There is no need for additional equipment, you can practice anywhere. This is the main message - to take care of yourself and look great, you don’t need a lot of time and money.
The lesson includes warming up and working out all the main muscles: arms, legs, abs, buttocks. The main thing is that the video itself looks very beautiful - Cindy in a bodysuit or shorts against the background of not only the gym, but also the roof of the city, the beach is so beautiful that, of course, you want to repeat everything after her. And if we take into account that the model even now, at 54 years old, looks great and fit, we can judge the effectiveness of her training.
