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Showing posts with label Caramba. Show all posts
Showing posts with label Caramba. Show all posts

Monday, May 24, 2021

Basic training May - June 2021

 One of the workshops on the playlist for 5 days a week! Sundays and Thursdays are freeee.  

https://youtu.be/AiSCAI7K2nI?list=PLxEW_OukMMsqKYCd-ejxdPKFOhxlySAhq&t=3

The workout below is a Swish Army Knife for me! It is originally about 20 mins and includes 20sec rests between moves.When I am in a hurry I play it at +2speed moving all the time without pauses. In this way I end up to a 10mins workout with the same amount of movements. Even other modifications have been helpful!

20 Minute Knee-Friendly CARDIO Workout without Squats


For the afternoons I pick one of these below to be done with friends! Ballet on Monday and Wednesday with my ballet friends at home but mentally together. We have a call about how the day is and then we start together but at our own computer. The Stability Ball on Tuesdays with a friend goes also simultaneously. It feels as being in a class together in this way: Small talk before, then full focus on the subject and a text afterward how it felt!

BEGINNER CORE | 15 Minute STABILITY BALL Workout for BEGINNERS
https://youtu.be/GKa1Kx0uuMg

Improve Your Balance in 5 Minutes
https://youtu.be/NsIHZyH_DlA


Ballet lesson has changed too and the teacher is a UK lady with real teacher skills!



Adult Beginner Ballet Barre - Adult Ballet Class For Beginners | Tips On Ballet Technique



Get the training done! - Tango training log


micro training - systematic video - figures
manage the repetition frequency
your learning speed


Quite early in my tango life I bought a camera and started to collect videos from various tango workshops. Since then I have also wanted to refresh those memorable moments with interesting teachers and activate again the moves. To reach that goal I needed something convenient to maintain and organize my activities. The spreadsheet below seems to do the work!

The videos and activities!

My learning content comes from the workshops and courses I have participated and it includes also interesting videos from friends, youtube, and net courses. These items fall naturally into two main groups of figure and technique videos.

The basic aspects of movements as walking and turning or rhythms which do not come naturally to me are called for micro training. Because I do just 1-4 physical repetitions of each per day I can run quite a number of them daily.

Among the figures, I spotted a number of top favorites, which I really want to have with me to the pista. I decided to work more on them so I watch the videos and do the physical repetitions for more weeks than for the other groups. I call all the other figures for the reference group and I watch them regularly but less often.

The scientific evidence supporting visual learning has convinced me so I have included systematic video watching as a part of my training. I have an active state of mind when watching and I check the same videos during a whole week. After a rest period, they are activated again!

There are physical repetitions alternating with video watching. Usually I run the physical micro training in the morning as well as the video watching sessions. Later in the afternoon, it is time for the figures!

The spreadsheet is driving my training!

 This simple type of spreadsheet below is the aid I needed for collecting and maintaining the important information. In the beginning, it was easy to have control over the weekly work but when I got more rows I started to use the filtering option. In this way, it is easier to focus on the rows chosen for the week and hide away the other ones. Take a look at the information available on the sheet I use today.

(Picture only)          

The records for physical and video activities are included in the numbers for example 2.0015 where two/2 stands for physical activities and fifteen/0015 for how many times the video was reviewed.
Weekly repetitions are shown in columns - total and per row
Accum column - total for the year and per row.


             The same information but in concentration!
 
The total for week 37 year 2020 is 24,0009 - Physical repetitions were 24 and video reviews 9.
Every row shows the numbers for repetitions I have done ( 2,0015 ) and they accumulate to a total number of activities so far during the year, on top of the sheet! ( 116,0063 )

To see the numbers growing and to be able to create a continuous flow of training marks on the log table keeps me active. When I feel for relaxing from training the idea of unticked boxes pushes me to the activities again. This helps to bridge some short-term dips but if the feeling is more persistent I have changed something. I skipped some activities for weeks, start to work on other aspects of content. I continue changing until I feel happy with the new scheme. So far I have had two rounds of these changes - After about three months focusing on Achaval/Soares content, I had a break from mid-December to February. Other videos were in focus then! During the last week of the break, I was eagerly looking forward to starting the Achaval/Soares work again. Now in May, I get signals again for a new pause or change of content and I am curious how the daily routines will organize themself! What content is going to feel meaningful to work with!

Solo-training         

In my case, this has been SOLOtraining which means that I am free to place the activities wherever I want and when suitable! Usually I decide on Sunday what I feel for and what needs to be reviewed. Sometimes I plan for an easy week with few activities but weeks can be challenging too!

The physical part of training includes two types of activities. The figures I do include my moves and I am also leading the virtual follower's steps simultaneously. The short micro training is more about how my own body moves so I am just sensing my body and listening to my muscles! It takes maybe 5-10 minutes and fits in easily to my morning routines. Sometime later on the day, I run the figure groups on the spreadsheet. For figures and videos, I need to plan my time.

Learning speed

An unexpected result of these training records has been the information of how long time I have to work on different things until the skill starts to show. For most of the moves and figures, the number of repetitions has been surprisingly low. The level of performance is not of a champion but fully reasonable for a social dancer. When the figure or a move feels ok then just check the number of repetitions and ther you have your learning speed!


How about you? 

Want to stabilize your training? 

Do you want to know your learning speed?

Time to test maybe? 



If you want to know how to freeze the columheads try this video, starts at 1min  HERE!
I use a similar spreadsheet for a figure library and teacher notes. All of it you find HERE!


Tuesday, March 9, 2021

Basic training March - April 2021

One of these for 5 days a week! Sundays and Thursdays are freeeeee. . . .

20 Minute Knee-Friendly CARDIO Workout without Squats
https://youtu.be/-S681I1V6M0

MODERATE Low Impact Cardio  Day 3
https://youtu.be/vX2gM1YNsBY

25 Minute Marathon Workout | INDOOR WALK or RUN Cardio Endurance at Home
https://youtu.be/Pm5JOGVM_ZU

For the afternoons I pick one of these to be done with friends! Ballet on Monday and Wednesday with my ballet friends at home but mentally together. We have a call about how the day is and then start simultaneously but at our own computer. The Stability Ball on Tuesdays with a friend goes also simultaneously. It feels as being in a class together in this way: Small talk before, then full focus on the subject and a text afterward how it felt!

BEGINNER CORE | 15 Minute STABILITY BALL Workout for BEGINNERS
https://youtu.be/GKa1Kx0uuMg

Improve Your Balance in 5 Minutes
https://youtu.be/NsIHZyH_DlA

1 Mile Happy Walk [Walk at Home 1 Mile]
https://youtu.be/njeZ29umqVE


We had a change of ballet video to this one. She has done three lessons and the plan is to advance to the third within some weeks.

Absolute Beginner Ballet Lesson 1 | Online Ballet Class 2021
https://youtu.be/FD6bB3Mz7q0


Strength & Stretch Workout for Dancers | Kathryn Morgan

 



Tuesday, February 2, 2021

Basic training Januari - Februari 2021

20 Minute Knee-Friendly CARDIO Workout without Squats
https://youtu.be/-S681I1V6M0 

This is part of my morning routine for most of the days. It opens up the body in every direction! During the Christmas I had a break from workouts for four days and it ruined my back! Have been working on it since then. . .

In the afternoon some of the following will take place!

BEGINNER CORE | 15 Minute STABILITY BALL Workout for BEGINNERS
https://youtu.be/GKa1Kx0uuMg

Improve Your Balance in 5 Minutes
https://youtu.be/NsIHZyH_DlA

1 Mile Happy Walk [Walk at Home 1 Mile]
https://youtu.be/njeZ29umqVE

 

Twice a week a ballet lesson with friends - easy because no one needs to leave her home!

Beginner Ballet Barre | At Home Ballet Class Workout | Kathryn Morgan

 

https://youtu.be/ziT4ERqtS04


In the morning I have also a slow spinning start and during the afternoons a walk. I am  n.o.t.  fond of walking but after loading interesting pods the situation is the opposite - I don't want to miss a day now!



Tuesday, December 15, 2020

Basic training November - December 2020

This period was unusual and strange! I never really landed on a few favorites as I have done earlier but changed the videos continuously to find the best one for the body. I kept doing the morning indoor bike, the workout, and things but no continuous plan.

Mostly I was bouncing around among the workouts at Pahla B channel where this one was one of the top favorites! I think it will peekaboo me even in the future!

20 Minute Knee-Friendly CARDIO Workout without Squats

                       https://youtu.be/-S681I1V6M0


The most stable thing has been our ballet class which has been going on through the fall. Monday and Wednesday 12.00 we three ladies have a short facebook call about how the day feels and what had been going on. Then we hang up and do the program on this video! When ready we just send a message about how the lesson felt this time!

For me, this solution has given more insights than the actual lessons where so many other things have been going on. Now I can listen to my body and follow up on how a movement flows through my body. How it should flow and how it actually happens.  During lessons I need to keep up with more details than I am capable of It seems so!

Beginner Ballet Class

 

Tuesday, September 8, 2020

Let your fingers tap up your musical skill!

This summer I have been working on tango and my efforts were divided into movements and music. I do not have the science to back up my opinion here but I am sure that if I tap through the song my hearing process is going develop. Subjectively I notice how much easier it becomes to recognize how the music goes. I recognize the changes faster and they grow more clear day by day.

During these training weeks I have used some of the examples juanayjulio channel has published. They have done a tremendous job by choosing the songs, fixing the rhythmical visualizations and giving us suggestions for the steps! It has been a good help for me this summer. Basically I sit on the sofa with my laptop and start my playlist. When the clip plays I tap with my fingers the rhythm suggested. Not anything advanced here but just one finger from each hand is participating! I had to test a few times to find the most comfortable finger combination but now it is working fine and it is a relaxed moment in the morning.

This is part of my pajamas training in the morning with coffee on the side table. The morning coffee is very regular for me and the same has this training become!

I list some of the songs below so you get an idea of the possibilities. There are some other songs where I do hear the rhythms differently, the patterns do not continue in the same way through the whole phrase or something. For me these *disagreements* were wellcome showing that my own hearing starts to stand out and now I let my fingers play as the music feels for me.


Later on I will also try to learn the steps juanayjulio suggest on the videos!


Los Ritmos del Tango - 20 -
CombinaciĂ³n a Medio, Simple y Doble Tiempo [1---][1---][1-3-][123-]



Los Ritmos del Tango - 17 -
CombinaciĂ³n Tiempo Simple y Doble Tiempo - [1-][123-] [341-]



Los Ritmos del Tango - 15 - Off Beat [-2-4]




https://youtu.be/sVFIL7trrE0

Basic training September - October 2020

Basic training September - October 2020 It gets harder and harder to find new workouts even if they are so many more to choose from! After watching a lot of those these two prepared by my old yt friends! 

 

Monday and Friday! The day will start with this 

 

https://www.youtube.com/watch?v=axJvuq0WIw0&ab_channel=Ange%27sPilates 

 

This will be the one for Tuesday, Wednesday and Saturday! 

https://www.youtube.com/watch?v=31vHdv3_Elg&ab_channel=HASfit  

The rest of the days will be dedicated to some tango training, duolingo languages and other learning goals!

Tuesday, July 21, 2020

Basic training July - August 2020

I wanted to have some easier training for the summer and landed on these two short workouts for the mornings!

Pilates is for the ABS and even if it is short it makes the sweat break out. Try if you don't believe me!


(I just love her accent!  :)  )


For the rest of the days I have something for the upper body. I use my motion bicycle regularly so the legs have some in the morning and on the afternoons I walk a bit.




Water bottles are enough for me!

Thursday, May 28, 2020

Why not support your training with mental actions on the sofa!


Many artists, sportspersons mix their physical training with mental activities - so WHY NOT in tango? To systematically and regularly review the class summaries and repeat, rehearse the movements in your mind will support your development! I describe below how I do today and you can pick what you think could develop your dance.

All stuff at one place keeps me organized

As I mentioned earlier I am in the process of collecting all my workshop content and youtube favorites to a google sheet that I call for Figure Library. I am halfway now with a few hundred entries. Having all this stuff in one place gives me better control on my coming learning. In the Library I have given every figure a name or a short description that identifies it. We are used to it - we started with ochos and americanas, didn't we! For me just reading the list of the figures activates the memory and reveals parts I have forgotten but it's easy to click the url and see the video again. When the library got larger it has been easier to use google mail to organize the review process!

Fast rehearsing with Gmail!

I choose the entries I want to work with and copy the two Library columns - figure name and url - and paste it to a gmail and send it to myself. When I open the mail I can read the names and recall the sequences. There are also corresponding video thumpnails at the bottom of the mail and this offers the fastest way to run a video review. You click the first one, it opens and starts to play at the timestamp by a click on the space bar. After one or two seconds I move to the next video by clicking on the arrow at the right side. 
If you want to repeat click the letter J which takes you a few seconds backward. You can also check possibilities with  H L > < for easier navigation. Sorry to say but sometimes they don't respond - I don't know why - but a click on the video seems to activate the controls again.








This works really well for videos when you have only one figure on it. Sometimes I have several, but gmail offers just the first one on the list. On my lucky day I saved the earliest occurrence first and then I could continue to watch until the last timestamp was shown.

If you want to maintain 100 figures, maybe your content for one year,  you create just four emails for rehearsing. These emails have an individual URL address that you can paste in your calendar or you can save them in a folder at the Bookmarks bar. Just choose the day when you want to work on them! . . . . and this is scalable! In four years you have maybe 400 interesting figures to keep alive for the practica. What do you think?

All above is for youtube videos but I have saved facebook videos as well. However for them I don't have the time stamp function. I have read somewhere that this option exists but I have not managed to activate it. So today I save the figure with information about the moment it starts. Primitive but keeps me going!

Tango gym or repertoire training?

This training of figures is not for bringing all these patterns to a pista. It is based on a different way of thinking. It has lot of similarities with the gym or pilates workouts where I build my muscles and keep my flexibility by repeating a variety of movements. During those workouts I can do moves which I never use in my everyday life but the time I spend on mats and machines has had a positive general impact on my life. In the same way figure training has had a positive impact on my dance, increased the variety of different movements, mobility as well as my readiness for some new combinations in my dance.

My goal

When I start to work on a group of figures I have given them a starting skill value 0. To complete this level I have to know and be able to take the leader steps AND in my mind match them to the followers corresponding movements. This is the only limit I have clear now so the following levels will be defined later. There will be training to fix the figure to different music and to be able to keep the figure going on with distraction. After that I think I am ready to introduce them to a follower at a practica. This is the goal and I don't force these figures to turn up on a milonga flor. My experience so far is that they sometimes show up as fragments on a milonga and some easy ones can turn up as they are during a tanda.

My Solo training heading to the PRACTICA

After said that my practice is build up like this! I update weekly the material I want to review and train. There are technique videos, music training, groups of old figures and sometimes totally new figure groups. I also decide how much time I have for this training.

During the week I watch the videos once a day and review the figures in my mind. Even this means 10 repetitions a week. There are a few fundamental movements I physically do every morning and I keep them going for weeks before a change. A figure group which I know well can be run once or twice a week solo at home. With other words there are a lot of visual and mental activities on the sofa and some footwork on the floor!

Sunday, May 10, 2020

To keep in touch with your tango steps!

It was a frustrating experience when I couldn't find back to a loved youtube figure I had seen a month or a year earlier. The solution below has been running for three years now and it has helped me many times so far! Some periods I don't use it at all and then suddenldly it is updated with several new lines per night.  It is allways visible and easy to access! I hope it will save time for you too!

I am a PC user and the collection is created on a google spreadsheet. On the screenprint below you find the headings and labels which have helped me to identify a video clip again. Most of my links are from youtube but facebook items and other internet addresses can be saved also.

This spreadsheet is for instant records, to save the moves I like when surfing around. I have created separate sheets for the figures from workshops and one for my teachers observations and advices. I have this split because the number of entries is growing surpricingly fast on each of these sections!

This is the version I use  for the collection! The column headings and labels you find here have served me well during the years.












To manage this collection of links I use some basic functions you find below but the most important of them is to create a backup every now and then!


Watch the video or read the text!

Your choice!  :)




EASY ACCESS and FILTERS

To have easy access I have placed an icon on the bookmarks bar - when the site is open you just drag the icon to the bar as shown on the picture. Ater that you will easily find the site and save your new steps. When my collection had grown to contain several hundreds of rows the filtering function has helped me out! I use the most simple version of it and it is very intuitive at that level.You create a filter by placing the cursor on the row for column titles and via DATA menue you find the option! At the same place you can get rid of it and reactivate it again later.















FREEZE the HEADINGS

Frozen headings have also been easy to apply. It keeps the column heads as well as the lable suggestions visible when the collection grows!

Put the cursor on the row number you want to keep visible and make the rest in VIEW menue




TIMESTAMPS

When you save a youtube address with timestamp you will land on the figure right away.
Facebook offers the same; addresses with timestamp!

Right click the video window and choose the time option!



BACKUP ! ! !


One terribly day in the future a backup can be useful to have and it is easy to fix today! I just send my figure collection, library and teacher notes to another email address. All in one mail as an EXCEL file.  That's all!










Tuesday, February 11, 2020

Basic training January - February and March - April and May - June 2020

It's a new year and I started to follow a new channel - Pahla B Fitness!
She initiated a 31 days challenge on the first day of the year and I have been hanging on since then. Not every day but those 5 days a week I am doing a workout in the morning.

Here the workout for the day one of 2020! She has an amazing variation on the videos!
and
I have followed her advice and it feels good! I am dancing for longer hours than earlier.

I have not skipped the morning bicycling but continued to do it every day, right in the morning, right after getting up but only 10 min. Later in the afternoon I have an hour of ballet or gym or 30-20-10-training. Monday, Wednesday and Friday.

I have also bought a fitness ball which is the reason I found Pahla B's channel. I wanted to find some balance training and she has this one!



 Here is the address to her channel for even more suggestions!

 https://www.youtube.com/channel/UCeXAh1l-MSjIbDkvHXa1yyA




Wednesday, May 1, 2019

Basic training May - June 2019

This period I will be active even outside home! I continue the weekly ballet session as well as a visit to the gym.

Pilates program is for the intermediate level and the side plank seems to be too much for me so I become some wobbly. When it is time to raise the bottom towards the ceiling I put both hands on the floor for stability. Otherwise it has been ok as instructed!





Cardio alternative is this! Usually this will happen 2-3 times a week.


Friday, March 1, 2019

Basic training March - April 2019

Ballet and Gym weekly visits continue!


Pilates  two times a week by Angie will be great!



Cardio for this peridod will be:


Tuesday, January 1, 2019

Basic training January - February 2019

There was some difficulties to find a likable combination for this period. I tested a few during the first days landed on these!

Pilates for Mondays and Fridays!




For rest of the days I continued with my two favorite coaches!















https://youtu.be/pnGDM4vRIGo

Thursday, November 1, 2018

Basic training for November - December 2018

This autumn was filled by training mostly basic strength and smoth moves but also figure training inspired by Sebastian Achaval and Roxana Suares!

Two of my training partners joined me for a weekly hour of ballet and the third for a visit at gym!

The following workouts I did alone at home directly in the morning.

Pilates twice a week



 HIIT for 20 minute and you feel so gooood!








https://youtu.be/vnU2A9mnE7c
https://www.youtube.com/watch?v=w7ZlTn6_C1k

Sunday, September 9, 2018

Basic training for September - October 2018



The channel has changed their style - anyhow as I remember them! I will stick to this version happily!





Angie she is tough, really a work outer for me!




 On top of this I am doing some ballet and gym once a week. I am now targeting my round back and use this video too - I have picked up the exercises for the middle of the back so the foam roaler is not included. Jump start at 1.20 for the doings!









https://youtu.be/w7ZlTn6_C1k
https://youtu.be/vnU2A9mnE7c
https://youtu.be/gfSCZbb9MOY?t=1m20s

Monday, July 30, 2018

Basic training for July - August 2018

Late update, very late . . . .   (but the best thing is that I  h a v e  been doing the wouts)

Pilates  Angie July - August





 Cardio in Spanish!  These 10 minutes took me to the edge of strength!





https://youtu.be/lnpaioNAic0
https://youtu.be/5aRGjycDptw

Wednesday, May 2, 2018

Basic training for May - June 2018


Late update, very late . . . .   (but the best thing is that I  h a v e  been doing the wouts)

Pilates with this lady who has guided me some time earlier when we worked virtualy together!




Cardio by Popsuger - tested again but the girlish sound is too much for my old morning mind. . .
(so this will not be repeated soon)







https://youtu.be/1gzT-FZ45i0
https://www.youtube.com/watch?v=2S9YiDUI9hA

Monday, March 26, 2018

Basic training for March - April 2018

 The new schedule seems to be stable at level 2xpilates and 2xcardio per week. I have tried to change the training days to save 3xcardio workouts for a week but it wasn't comfortable. So here we go now:

Monday and Friday are for pilates

   
NO I am not doing everything especially the reverse plank lifts and the star!  I stay on the static position and will continue with it as long as my back asks for it.  The bend over movement forming a circle when going down and up again stays as a linear movement at my house!
But the other stuff is ok!

Tuesdays and Saturdays are for cardio and some strength!


On top of this I have one hour classical ballet and about the same of gym training.

Monday, March 19, 2018

Basic training for Januari - Februari 2018


The new year started with these video training clips!
There was some difficulties for my body because I also started a ballet class and a gym visit once a week. I kept my morning training but it was really light to give my muscles time to adapt to the new movements.

Plates for Mondays and Fridays was this!



Below you find the clip for my cardio training for Tuesday, Wednesday and Saturday!




By the end of January my legs were complaining for the overload and I decided to change the cardio part to an uperbody training video!


. . . .and that was it for two months!  Now I am testing some new clips for March and April. Stay tuned I will soon write about the new ones!