Hello everyone!
My name is Yasmina Sancayo and I am excited to introduce myself to the Murtra Sport blog. Before we dive into the exercises I'm going to tell you a little about myself.
For many years, I was a professional ballet dancer, which allowed me to develop a great passion for movement and dance in general. However, my career took a turn when I had to stop dancing and became head of studies for the Ballet fit program. I am dedicated to teaching and promoting the importance of health through dance movements.
In my training, I always prioritize health above all else. I firmly believe that exercise should be beneficial for our body and mind. That is why I use Murtra Sport bands, since they are an important element to perform more specific exercises and improve my performance. Furthermore, in my physical preparation classes applied to dance, these bands are essential.
Most of the exercises we perform are based on parallel movements and external rotations. These exercises help us strengthen and tone our muscles, improve our flexibility and stay in shape.
I am going to share with you some of the exercises that I practice regularly. I hope you find them useful and that you can incorporate them into your daily routine.
If you have never been encouraged to exercise, I am excited to think that perhaps today is your start on your journey towards a healthier and more active life.
LOWER TRAIN ROUTINE WITH LOOP BAND
- Warm up (5-10 minutes)
Start with a light warm-up to prepare your muscles and avoid injuries. You can do different mobility exercises.
- Squats or as we would say in ballet , parallel pliés (3 sets x 12-15 repetitions)
Place your Loop Band around your thighs, just above your knees. Spread your feet shoulder-width apart and bend your knees to do a plié (squat), keeping your back straight and your glutes back. Return to the starting position and repeat.
You can do everything in external rotation, in ballet it would be a second position.
- Lunges (3 sets x 12 - 15 repetitions)
Place your Loop Band around your thighs, just above your knees. Step forward with one leg and bend both knees until your back leg almost touches the ground. Return to the starting position and repeat with the other leg. Keep your arms extended or in fifth ballet position.
- Hip raises (3 sets x 12 - 15 repetitions)
Simple but effective exercise. Lie on your back with your knees bent and your feet flat on the floor. Place your Loop Band around your thighs, just above your knees. Raise your hips toward the ceiling, squeezing your glutes and holding for a second, before lowering yourself back down. You can open and close your knees once our hips are up, keeping your glutes strong and up during the movement.
- Quadruped with elastic band (3 series x 30 seconds)
Get into a quadruped position with your hands directly under your shoulders and your knees elevated and bent, forming a 90-degree angle. Place your Loop Band around your thighs, just above your knees. Hold the position for 30 seconds, making sure to keep your back straight and core tight. Having a strong core is essential in the work of dancers.
- Rest (1-2 minutes)
Repeat exercises 2 through 5 for a total of three sets each, resting one minute between each set. When finished, perform a gentle stretch to reduce muscle tension.
Remember that this is just one possible training routine, and it is best to adapt it to your individual needs and abilities. Additionally, it is important to maintain good technique and consult a professional if you have any injury or discomfort.
A very strong hug and happy day!
Yasmina Sancayo
