Tai-bo - what is it, the benefits of combat aerobics for weight loss, lessons for beginners with video

Tai Bo once conquered millions of fitness clubs around the world. Among the first fans of Tai Bo classes is Pamela Anderson, who immediately appreciated the effectiveness of the training and signed up as a client with the founder of the program. Combat aerobics provided both fat burning and muscle tone at the same time, which quickly brought training to the pedestal in the nineties. Do sir por tai bo is the best aerobic workout for weight loss and those who want to “blow off steam” and get in great shape.

The history of tai bo

The founder of a new direction in the fitness system was a martial artist, stuntman and successful actor from America - Billy Blanks.
He created a unique program, which is based on martial arts strikes, and became an addition to this training technique . All lessons on teaching the art of tai bo are conducted to fast and rhythmic music.

The founder of the fitness program opened his first training center back in 1986. In a short time, tai bo became very popular, first in America, then in Europe. Once you have mastered the video lessons with Billy Blanks, you can practice tai bo on your own at home.

Bundles of elements

If you watch Billy Blanks's training videos, you will immediately understand that in Tai Bo no technique is performed individually. Yes, there are quick series of similar movements, for example, alternating straight lines in a front stance, but this rarely happens. In most cases, taibo involves a series of strikes. Most often they are combined with striking techniques. For example, a combination of straight arms and bringing the knee forward. Or more complex combinations, alternating 3-5 techniques.

Gymnastic movements are also performed in series, but exercises of the same type are often combined.

Tai Bo performance

The effectiveness of classes is achieved in the following:

• Increased muscle tone and weight loss, after which the body acquires beauty and muscles elasticity. During classes, almost all muscles of the body are involved and receive the necessary load. One Tai Bo workout burns 750 kcal, which is equivalent to running ten kilometers. It is also important that Tai Bo fitness training does not require any restrictions in everyday habits and food preferences.
• Regular Tai Bo fitness classes for weight loss help normalize blood cholesterol, prevent cardiovascular diseases and atherosclerosis.
• This sports and dance art improves the performance of the heart muscle and increases its endurance.
• Correct posture and strengthening the spinal column are one of the main advantages of tai bo fitness. This program is an excellent preventive measure in preventing osteochondrosis and spinal problems.
• Strikes are performed without jumping, which reduces the risk of injury to the entire body.
• This training is aimed at improving coordination of movements and improving the functioning of the vestibular apparatus.
• To effectively practice oriental art, you do not need any sports equipment and it is quite enough to watch video lessons on tai bo fitness.
• Ease and simplicity of learning, even for those who have not previously engaged in activities of this kind.
• During Tai Bo training, participants have the opportunity to get rid of aggression and negative emotions through a targeted release of energy.

System principles

The student takes the initial boxer's stance, with the arms slightly bent at the elbows and the left side of the body pushed forward slightly. All strikes begin with the left hand. To practice these movements, athletic dumbbells weighing no more than two kilograms are used. In some fitness centers, Tai Bo training is carried out using boxing gloves.

The primary condition for mastering this technique is the correct positioning and clenching of fists, as well as the ability to control them.

Features of the tai bo program

Developing speed, stamina and the ability to quickly and correctly respond to situations during training is complemented by breathing techniques, relaxation exercises and meditation.

This combination of different training elements allows you to achieve an optimal emotional state. A gradual increase in load eliminates the risk of injury to the body during training.

The Tai Bo impact fitness program is one of the most effective fitness systems that can replace morning aerobics or relieve stress after a hard day at work. The duration of one Tai Bo training session is no more than 15 minutes.

The training complex consists of the following stages:

• Warm up. As a rule, almost all sports begin with this.
• The main part of the training, which consists of voluntary movements and movements in the training room, as well as striking a punching bag and jumping. Strikes in tai bo are performed with incomplete amplitude. The bulk of tai bo movements consist of punches and kicks in all directions. These parts of the body should be slightly bent to avoid the risk of injury. In one approach, from 10 to 30 blows are performed.
• The third stage is the “dance-fighting” part. After performing the basic movements, the participants of the classes move on to the stage of mastering one of the combat combinations, which from the outside is somewhat similar to a dance. Such movements are performed at a slow pace, which helps restore breathing.

Training principle

The term “aerobics” can be applied to different types of physical activity: walking, running, swimming, cycling, etc. A distinctive feature of training is the aerobic part of the activity, during which the functioning of the circulatory and respiratory systems is maintained at a certain level.

All basic steps in classical aerobics are performed without excessive stress and are accessible to an unprepared beginner. One session can include more than a hundred different bodyweight exercises. Strength aerobics has an increased level of difficulty and is more suitable for men who want to burn excess weight and maintain muscle mass.

Aerobics is aimed at a wide range of people. Groups usually consist of 6 or more people. The workout can last from 45 minutes to two hours. For homework, educational videos with Yulia Sinyagina or American actress Jane Fonda are most often used. All dance steps, jumps, fast and slow breathing exercises are combined into a continuously performed effective complex. An integral element of all training is rhythmic music.

Women come to aerobics to lose weight or men who do not want to deny themselves food and want to look good at the same time. But losing weight is only an additional beneficial effect. Before you look for where to do fat-burning aerobics and buy a subscription, understand how cardio exercises affect the body and whether they will help you achieve your goal.

General rules

In fact, there are a lot of types of tai bo exercises. You can get acquainted with the full course of classes using photo or video lessons, as well as by attending specialized classes.

As with any fitness program, the effectiveness of tai bo classes is achieved with regular training. For beginners, a 20-minute workout is enough to get your body in shape and get the necessary boost of energy. Boxing elements in tai bo make it possible to strengthen the muscles of the arms and shoulders.

Taekwondo exercises, which are included in tai bo, help strengthen the muscles of the lower extremities, calves and feet. Good cardio exercise helps you quickly lose weight. Therefore, tai bo is ideal for girls seeking to achieve slimness and a beautiful figure.

The optimal number of classes for beginners is three times a week. Ideally, there should be at least one day off between workouts to restore the body's strength. After three months, a new stage may begin, involving an increase in load.

How to practice at home correctly

If you have chosen the “home path” and decided to practice taibo at home, then you need to approach your training with the utmost seriousness. I want to assure you that if you do the same amount of work at home as you do in the gym, the benefits will be the same. Women need to eliminate all shortcomings that can reduce the effectiveness of training. This is distraction from normal everyday activities, poor discipline, long rest, etc. Let's take a closer look at the basic rules of training.

Necessary inventory and equipment

I divide the equipment for women into “minimum” and “maximum” programs. The first category includes regular clothing (shorts, sneakers and a T-shirt). You don't need anything else to practice taibo. This is how they conduct training for girls in 95% of all clubs where there is taibo, and I can assure you that working with your own body will be enough. However, for women who want to get the most out of this type of aerobics, I advise you to add cycles with strength exercises. In this case, you will need a “maximum taibo program”; for women it includes:

• Dumbbells or weights for arms and legs (maximum 1-2 kg, no more).
• Two rubber bands with low tension force.
• Training pole with soft handles (usually 60-70 cm in length).

I also want to deliberately warn against unnecessary spending, which women often do due to existing stereotypes. You don't need any gloves for taibo. You will neither work with heavy weights, which can damage the skin of your palms, nor hit a punching bag, so this element of equipment in taibo is 100% superfluous.

Nutrition and supplements during exercise

When practicing taibo, following a strict diet for women is optional. Working out burns a huge amount of calories, so it’s enough just to eat right and not overeat. But, if you want to speed up the result, you can reduce the caloric content of your diet, especially through fatty foods and fast carbohydrates. Remember that taibo requires energy, so you should not strictly limit your diet. This will impair performance and reduce the rate of weight loss for women.

Protein should be given first place among supplements in order to fully replenish the increased need for protein during weight loss. BCAA will help to protect muscles, but only before or during training. The rest of the time they will be almost useless for the taibo. I also recommend that women take vitamin-mineral complexes and Omega-3 fats (in courses one month after another).

Where to start first

I advise you to start by familiarizing yourself with all the exercises. You must not only know how to perform them correctly, but also do them technically correctly. This applies not only to the striking part, but also to aerobics, gymnastics and strength movements in taibo. After that, it’s just practice, practice and more practice.

Number and duration of training

It is optimal to do 3 workouts per week. This is a standard in taibo that is great for women. This schedule allows you to quickly burn fat, build aesthetic muscles and not overtrain. If you can’t do 3 workouts a week, you can limit yourself to two sessions. This is especially true for women who have a lot of household chores.

Expert opinion

The duration of Taibo training should be at least 30 minutes. Optimally – 45-50 minutes. Beginners who cannot train for a long time are advised to take more rest between exercises or series without changing the duration of the session.

What time to train

I usually recommend that women practice tai bo during their peak hours of physical activity, that is, 3 hours after waking up and 5 hours before bedtime. For those women who train at home, I recommend training at any time when you can devote 45-60 minutes to training. It is very important not to stop studying and not to be distracted.

Restrictions

Before starting to practice tai bo, each participant should be checked by a doctor to ensure the absence of any abnormalities in the cardiovascular and endocrine systems. Tai Bo experts recommend that their followers first prepare their body for future stress.

Preparatory programs include step aerobics, classical fitness or dancing. These are the most effective programs that will help tone and strengthen the muscles of the entire body before more complex loads.

To practice tai bo, you need to wear clothes that will not restrict movement or create discomfort. A T-shirt and shorts made of natural fabrics, without zippers or other metal accessories, are the ideal equipment for such a workout.

Reviews and results

“Margot: Signed up for taibo at a local club. Some kind of ki bo be or something similar. Did not impress. Slowly, the exercises were stupid, in general, I left there. Then I downloaded Billy Banks’ training books and practice them at home. Nothing to do with what is in fitness clubs, much cooler and healthier. So if you are disappointed with taibo, it may well be the fault of an incompetent coach.”

“Zafira Ermolaeva: For the first time in my life I was able to lose 9 kg and also tighten my muscles well. I went with a friend, but in the end she hasn’t been going for a long time, but I’m studying. Taibo is the best that can be from different types of aerobics.”

Photos before and after

Nothing will speak about the effectiveness of taibo for women better than real photos. They demonstrate changes in your figure over a specific period, serve as an impressive motivator and allow you to evaluate the result you will get. I would like to remind you that the constitution of women may differ, so any results must be assessed taking into account the specific type.

What is this in fitness?

Tai-bo is a workout specially designed for fitness clubs that combines simple choreography, a large number of movements, rhythmic music and the ability to adjust the intensity of the workout depending on the level of training. Tai-bo training combines exercises from taekwondo and karate with elements of dance movements to lively music, as well as practiced boxing strikes. The developer of a new direction in sports is Billy Blanks. The main emphasis in the exercises is on kicks and punches.

Combining different types of martial arts helps improve coordination, develop endurance and punching power, and burn a lot of calories.

It is impossible to build up muscle mass with aerobic exercises, but you can lose weight and make your muscles more prominent. Therefore, girls and women prefer tai-bo cardio exercises in order to get rid of extra pounds without the risk of spoiling the body proportions with overly inflated shoulders or oblique abdominal muscles. Men choose tai bo to burn subcutaneous fat and define their muscles more clearly.

Benefits of practicing tai bo:

1. Improves endurance and strengthens the heart muscle.
2. Cardio training without jumping and injury to joints.
3. Prevention of osteochondrosis, strengthening the spine and forming an even posture.
4. Burning calories and subcutaneous fat without losing or gaining muscle mass.
5. Development of the muscles of the legs and abdomen due to the active work of the abs, tightening flabby arms.
6. Improved coordination, stretching and balance.
7. Increasing mood by relieving negative emotions.
8. Possibility to exercise at home, as no sports equipment is required.
9. Suitable for beginners due to the simplicity of the program and basic exercises.

In addition, systematic exercise will help not only strengthen the body as a whole, but also strengthen the immune system, improve reaction, and also develop the vestibular apparatus.

Popular types of health aerobics

Health aerobics is popular among amateur and professional athletes and offers programs without age restrictions. Workouts are attractive due to their accessibility, emotionality and health maintenance. Therefore, health aerobics is an element of mass physical culture with exercises of varying intensity and loads. Conducted in the form of group and individual classes in gyms. Aerobics is considered healthy if the exercises create a favorable emotional background, relax the psyche, and relieve stress. As a result of regular exercise, the body is strengthened and a proportional physique is formed. In health-improving aerobics, the effectiveness of performing exercises is achieved through the experience and ability of a fitness trainer to conduct the lesson positively, involving the attention of trainees in the expressive performance of exercises. The rhythms of the accompanying music organize movements and force one to do exercises more energetically, which ultimately has a positive effect on the health of the trainee. Health aerobics includes classes consisting of basic exercises - jumping, swinging, endurance exercises. The following are popular types of health-improving aerobics: • Walking • Walking with weights • Race walking Walking is beneficial for a person’s physical and psychological health, has a gentle and beneficial effect on the body, and improves mood. • Running More suitable for trained people. You can run on a treadmill or in the fresh air. In both cases, no special training or equipment is required. On a treadmill, training is not interrupted in any weather or season, and outdoor running is limited by weather conditions and the need to build routes. Oxygen supply is a determining factor in fat burning and health improvement, so it is better to choose routes where there is more vegetation. Running in the gyms of fitness clubs is less effective from the point of view of having an abundance of fresh air.

• Water aerobics • Hydro aerobics • Hydroshaping Performed in the pool under the guidance of an instructor. During water aerobics classes, stabilizer muscles are strengthened, joint mobility and posture are improved and the load is removed from it. High energy consumption indicates a distinctive feature of aerobics. It is used to train in order to lose weight and maintain a figure; it is also suitable for children and pregnant women.

Hydroaerobics classes include rhythmic gymnastics exercises, games, swimming exercises and hydromassage. The workouts are divided into blocks and interconnected by swimming exercises. In hydroaerobics, swimming is taught, and for those who can swim, a set of exercises is developed to improve technique. Suitable for those who want to diversify their usual water aerobics classes, include more emotions and movements, and also improve their swimming skills.

Hydroshaping is aimed at eliminating figure defects and excess body weight. When choosing a set of exercises, attention is paid to problem areas - the waist, hips and buttocks. A special feature of hydroshaping is the measurement and monitoring of weight and girth indicators of the listed problem areas, dynamic monitoring of the reduction of fat deposits. As a result, an individual training program and exercise intensity are selected. Correction of figure defects and individual parts of the body is the main task in hydroshaping.

• Step aerobics Step aerobics uses step platforms, benches or stands. The height of such step platforms is 15-30 centimeters. It is advisable to train on a platform whose height is adjustable, since for each trainee the height is selected individually by the instructor depending on the level of training. The higher the height of the platform, the greater the load on the muscles being trained. The movements are rhythmic, dance-like, and combinations of exercises consist of running, jumping, exercises with dumbbells and rubber bands.

During classes, you should pay attention to the technique and safety of performing the exercises: 1. Keep your back straight and perform the exercises using your legs. The load is directed to legs 2. The foot should be completely placed on the platform, the heel should not hang down. 3. Try to avoid making sudden movements, do them rhythmically in tempo with the music, in order to avoid injuries to the limbs and muscle strains. It is advisable to alternate arms and legs.

• Fitball aerobics is carried out using a special large support ball (from 45 to 95 centimeters in diameter). The main purpose of such aerobics is to train the vestibular apparatus, balance, strengthen joints, unload the spine, and relax muscles. Fitbul aerobics is suitable for older people and pregnant women, as well as for exercise at home.

• Cycle aerobics is a high-intensity interval training on an exercise bike. The training is performed in two positions: sitting, in which the back is kept straight, and standing, in which the back is tilted like that of a cyclist riding a racing bike. The training simulates driving over rough and mountainous terrain or along a steep wall. Therefore, cycling aerobics is an extreme form of aerobics. The load is adjusted by changing the pedaling speed or changing the position of the back. In a short time, cellulite on the legs is removed, and the leg muscles become stronger. Restrictions for cycling aerobics are associated with diseases of the cardiovascular system, varicose veins, knee joint and musculoskeletal system.

• Power aerobics • Combat aerobics • Pump aerobics. The exercises are aimed at increasing endurance, coordination and strength qualities. During training, it is advisable to observe the technique of performing the exercises and clearly follow the movements of the trainer.

Strength aerobics training includes exercises with weights - dumbbells, body bars, barbells, balls. The exercises are repeated in a circular manner. Squats, lunges, presses, and exercises to strengthen the abdominal muscles are performed.

Combat aerobics is represented by the martial arts ki-bo and tai-bo, and includes elements of martial arts, boxing and dance choreography.

Ki-bo contains exercises based on punching and kicking, similar to fighting an invisible opponent. As a result of regular ki-bo training, reaction speed develops.

With Tai Bo aerobics, the main thing that trainees learn is breathing technique, since breathing exercises are included in the training program. As a result of their implementation, muscles relax and negativity is removed. Pump aerobics is a set of exercises borrowed from bodybuilding and aerobics, performed with dumbbells, a barbell and a step platform. The workout is high-intensity, so pump aerobics is suitable for trained people involved in fitness.

• Dance aerobics This is an emotional and creative type of aerobics, the ultimate goal of which is to burn excess calories, form a slim figure, and acquire plasticity and flexibility. Regular classes contribute to mastering the art of dance. This is why dance aerobics is so popular among women. Dance aerobics classes lead to weight loss, working out the muscles of the legs, abs, improving posture, coordination and dexterity of movements. The personality also develops from the creative side by introducing new movements depending on preferences and desires. The choice of dance aerobics direction directly depends on preferences and desired results. Popular types of dance aerobics: 1. Latin aerobics 2. Funk aerobics 3. Hip-hop aerobics 4. Rock and roll aerobics 5. Jazz aerobics 6. Belly dance 7. Pole aerobics

1. Latin aerobics is an energetic and flexible dance that fills the atmosphere with feelings, where the rhythm of movement captures all the dancers. The basic elements of the dance are imitation of a step, springy steps, quick movements of the hips, the musical style of cha-cha-cha and mirenga. The advantage of Latin aerobics is overcoming the tightness of your body, acquiring the skills of liberation and pleasure.

2. Funk aerobics is a dance style in which wave-like movements of the body and arms are performed, funky walking with elements of sliding. By performing movements with the entire body, the likelihood of developing back diseases is reduced, and the spine becomes flexible. Movements in funk aerobics are cyclical and done with less intensity than in Latin aerobics. Funk aerobics requires good choreographic preparation.

3. Hip-hop aerobics consists of elements of modern youth dances, reminiscent of street dances, in which the tempo of the music periodically changes, allowing trainees to rest and catch their breath. The dance movements are not similar to previous areas of dance aerobics. Elements of break dancing, push-ups, squats, opposing and opposing movements of the arms and legs are performed at the same speed. To practice hip-hop aerobics, it is important to be resilient and flexible.

4. Rock and roll aerobics resembles a fashionable club dance, it is distinguished by a clear rhythm and fast tempo of music. During rock and roll aerobics classes, spins, moves and jumps are performed.

5. Jazz aerobics is divided into classical and Afro-Negro jazz. In the first of them, marches, turns, sliding steps, and diagonal movements are performed. The second type is exotic and uses energetic movements of the hips, jumping, making the legs prominent. Accordingly, the accompanying music is selected depending on the type of jazz aerobics.

6. Belly dancing or belly dancing offers a style of movement for any body shape. The main thing in belly dancing is the art of feeling the freedom of the body. During classes, shaking of the legs and hips, pushing out the abdomen and chest, swinging with the knees, and movements in the form of “eights” are performed. Belly dancing achieves two goals. The first is associated with strengthening physical indicators, the second is aimed at overcoming embarrassment, acquiring instead charming femininity and an elegant thin waist.

7. Pole aerobics is based on elements of acrobatics, dance and fitness. Pole exercises help you gain confidence and great stretching. Performing movements to support your own weight during handstands develops the muscles of the upper body. Thanks to this, the muscles of the core and arms will be toned. However, pole aerobics can sometimes lead to sprains, bruises and muscle pain until the muscles adapt to the stress. Classes require endurance, coordination, strength and choreography skills.

As a result of dance aerobics classes, an attractive, slender figure is formed, back muscles and posture are strengthened, and dance skills, grace, plasticity and artistry are acquired. Dance aerobics to some extent provides an opportunity to overcome the problem of most people associated with the lack or insufficient self-confidence, embarrassment, fear of making mistakes, correct and natural expression of emotions.

Thus, health aerobics is filled with energetic movements with elements of fitness, martial arts and dance art. Thanks to regular exercises, trainees receive a boost of energy and vigor, health and body. Anyone can do any of the types of this aerobics or try several, find a suitable training program for themselves, and will certainly achieve their goals and objectives.

A set of basic exercises

To perform a set of basic exercises, you first need to learn how to stand in a stance so that you can make strikes without hindrance and without danger to your joints.

When practicing tai-bo, you need to be able to hold your body correctly so that the load does not transfer to the spine, but is evenly distributed throughout the body, therefore, in order to master the “core” position, you must:

• stand with your back to the wall, drawing in your stomach and slightly pushing your pelvis forward;
• the natural curve in the lower back should be reduced;
• abs – tighten up and tighten a little;
• Having fixed the body, you need to move away from the wall and slightly bend your knees;
• feet shoulder-width apart, feet pointing in different directions;
• the torso is collected, the shoulders are free, uncompressed, the chest is open;
• when performing a strike, the knees can be bent a little more to give stability;
• The stomach is pulled in and does not fall out of the body.

While maintaining a stable position, you need to practice shifting your weight from one leg to the other without losing coordination and maintaining your basic stance. The shoulder blades should not be pressed against the spine, the back should be straight, with a natural arch, the shoulders should be at the proper level (not rising towards the ears). The stance should be comfortable, without restriction of movement.

Beginners can practice holding their torso by working out on an elliptical machine.

The basic exercises are as follows:

1. Right hand strike (see photo). The back is straight, the legs are slightly bent, the left hand covers the jaw, the right palm is clenched into a fist and brought out in front of you. The abs must be tense, otherwise the load will be transferred to the spine. The blow is made while exhaling at the level of the shoulders, body weight on the supporting leg.
2. Left hand strike. The abs are drawn in, the weight moves to the supporting leg, the right hand closes the jaw, the left is clenched into a fist. It is important not to just wave your arms, but to put force into the movements and think about the working muscle so that the neuromuscular connection is involved.
3. Side kick with left/right hand (cross). The body weight is transferred to the right/left leg, the blow is made along an elliptical trajectory. The abs are tense, the latissimus dorsi muscle is stretched.
4. Leaving left/right. Slope is the deviation of the body from the line of possible impact. It is necessary to alternately transfer your body weight from one leg to the other, tilting your body left/right in turn. The movement should be performed through the work of the oblique abdominal muscles, with the hands covering the jaw.
5. Right/left knee strike. The strike is performed with the knee up using a technique similar to a straight punch. The weight is transferred to the left/right leg.
6. Back/forward kick. The weight is transferred to the supporting leg, and then a sharp forward/backward kick is performed with the heel first. The leg in the back kick is at waist level.
7. Side kick. The weight is transferred to the supporting leg, the body deviates slightly towards the supporting leg. The blow is struck sideways with the heel. The back and stomach are tightened. The supporting leg is slightly bent at the knee.

When the technique of all strikes individually has been mastered, you can move on to combinations and various combinations. Complicated variations of punches can also be used in combinations.

Contraindications to classes

Due to the fact that the whole body is intensively involved during the exercises, there are certain contraindications for practicing tai bo. First of all, a large load is placed on the spine, so people with severe scoliosis should refrain from aerobic fitness. In addition, people with:

• ARVI, influenza and various ailments;
• injuries of the musculoskeletal system;
• exacerbation of chronic diseases;
• severe disruptions in the functioning of the cardiovascular system.

Obese people should only exercise after consulting their doctor. For pregnant women, there is a specially developed tai-bo program, taking into account the characteristics of the body during this period.

Aerobic exercise without jumping, which helps you lose weight and burn subcutaneous fat without losing or gaining muscle mass, is tai-bo. The set of exercises is aimed at working the entire body, using the deepest muscles. During one session you can burn on average 600-700 kcal. Tai Bo is suitable for both beginners and advanced athletes. You can exercise not only in sections or the gym, but also at home using a video tutorial.

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Benefits and harms

Let's look at the main pros and cons of taibo and why this type of aerobics is considered one of the best for women. It provides almost the highest possible intensity among all types of fitness and aerobics. That is, taibo classes are as intense as possible, which allows you to spend a huge amount of calories and stimulate a hormonal response (the main factor for muscle growth and fat burning during the rest period), and this is important not only for men, but also for women.

If we highlight the main advantages, then I will note:

1. Maximum productivity in building an athletic body (taking into account fat burning and muscle building).
2. You will never gain excess volume (the main horror story about strength training for many women).
3. The heaviest load falls on the muscles of the back, legs and abs. It improves the waist, posture and overall aesthetics of any woman's figure.
4. Fun workouts.
5. Pronounced effect on the immune system.
6. Train for explosive speed, coordination and balance.
7. No compression effect on the spine.

I also want to note an important advantage of taibo - the so-called benefit for the face, which will always be intact, unlike martial arts. You can practice taibo without fear of injury: all techniques are practiced in the “shadow boxing” mode, that is, without sparring as such.

Benefits for the shoulder girdle

An important advantage of taibo is its high efficiency in developing the muscles of the shoulder girdle. In this type of training, the shoulders and arms work much more than in fitness. This is extremely important considering that many athletes do not train their back enough. I want to remind women: you can and should train your shoulders. This is one of the simplest and most effective ways to narrow your waist and make your figure more toned and proportional.

Benefits for the torso

A huge number of movements in taibo are performed involving the muscles of the chest, abdomen and back. An even load on these muscle groups allows you to avoid an imbalance in muscle development and a number of unpleasant consequences (for example, worsening posture if a woman works her pectoral muscles more than her back). In taibo, all movements are complex, that is, they involve several muscle groups at once.

Benefits for the waist

The waist plays a vital role for women, and in this regard, taibo can provide no less benefits than fitness. During training, the oblique abdominal muscles work especially well, which make the sides more toned. Moreover, in taibo there is no risk for women to increase their waist size, which can be easily achieved in a regular gym by doing “wrong exercises”, such as bending the body with dumbbells.

Benefits for the hips

The benefits of Thaibo for your feet are incredible. During training, the lower body is involved in work in almost all series and exercises, so a woman will be one of the first to notice progress on her hips. Also, an abundance of plyometric, strength and gymnastic exercises help to quickly eliminate fat on the legs in women and improve muscle tone.