Izindlela Ezi-7 Ze-Yoga Zasemoyeni Zizothatha Ukuzivocavoca Kwakho Kuzinga Elilandelayo

-Delile

• 1. Awekho amakhono (noma izicathulo!) adingekayo
• 2. Kungenye yezindlela ezihamba phambili zokujima ze-ab nxazonke
• 3. Uzophenya ukuthakazelisa kwakho
• 4. Ukuma kukaMat kuba lula ukukuqonda kahle
• 5. Kubalwa njenge-cardio futhi
• 6. Kuyinto zero-umthelela
• 7. Uzohamba uzizwe iZen
• Buyekeza kwe-

Ukubuka kwakho kokuqala kwethrendi yakamuva yokufaneleka kungenzeka bekuku-Instagram (#AerialYoga), lapho izithombe ze-yoga ezinhle, ezidelela amandla adonsela phansi bezilokhu zanda. Kepha awudingi ukuba yi-acrobat-kude nayo-ukuze ufunde futhi uthande i-aerial, noma i-antigravity, ukusebenzisa.

Amakilasi aqala ukuzuza ukudonswa ngesimo se-yoga eminyakeni embalwa eyedlule (selokhu aqala ukuhlanganisa ama-hybrids, kufaka phakathi i-aire barre) futhi aqala ukuheha ama-newbies kanye ne-yogis ezinikele ngokufanayo. Umongo: Gxumela ku-hammock efana nesihlilingi, edonswe ophahleni futhi esekela isisindo somzimba wakho esigcwele. Uzoqondisa indwangu ukuze ubambe ukuma (njengama-headstand) noma wenze ubuqili (ama-swings, back-flips) ngaphakathi kwayo, noma uzoyisebenzisa njengoba ubungasebenzisa umqeqeshi wokumiswa kwe-TRX, ukuxhasa izinyawo zakho ngokuzivocavoca okufana ne-Push -ups noma izintende zezandla zakho ze-triceps dips. (Futhi, ukubukeka okuhle kuma-hammock kasilika kwenzela i-Instagram igolide.)

Lokhu kuvivinya umzimba akuwona ubuqili: Ucwaningo olusha oluvela ku-American Council on Exercise (ACE) luthole ukuthi abesifazane abenza amakilasi amathathu emizuzu engama-50 ye-yoga yasemoyeni ngesonto amasonto ayisithupha balahlekelwe yisilinganiso sokubili nesigamu. amakhilogremu, amaphesenti ama-2 amafutha omzimba, futhi cishe iyintshi elilodwa kusuka okhalweni lwabo, konke ngenkathi befaka i-VO2 max yabo (isilinganiso sokuqina) ngamaphesenti ayi-11. Eqinisweni, i-yoga yasemoyeni ifaneleka njengokuvivinya umzimba okulingene, kwesinye isikhathi, okungangena endaweni enamandla. Amakilasi afana ne-AIR (i-airfitnow.com) yezemidlalo, efaka izinto zokulungisa isimo, ama-Pilates, i-ballet, ne-HIIT- "zenza impendulo yomzimba ibe namandla kakhulu," kusho umlobi ocwaningayo uLance Dalleck, Ph.D., umsizi uprofesa wokuzivocavoca kanye nesayensi yezemidlalo eWestern State Colorado University. Ukuhumusha: imiphumela emikhulu!

Yize ukuqina kwasemoyeni kungenzeka ukuthi kuqale njengenye yalezo zinto obekufanele uhlale eNew York City noma eLos Angeles ukuzama, ukutholakala kwayo kusabalale. Ama-crunch gyms (crunch.com) anikela nge-yoga esemoyeni namakilasi e-barre yasemoyeni ezweni lonke; I-Unnata Aerial Yoga (aerialyoga.com) ifakwa kuma-studio ezweni lonke; namakilabhu e-boutique afana ne-AIR anezindawo emadolobheni amaningi. Ungakwazi ngisho nokuthenga i-hammock yakho futhi wenze ukuzivocavoca emoyeni ekhaya. (IHarrison AntiGravity Hammock iza nehammock, konke okudingayo ukuyimisa, kanye neDVD yokuzivocavoca, nge $ 295 ku- antigravityfitness.com.)

Ngakho-ke kulula kunangaphambili ukushaya ikilasi le-hammock-hhayi nje ukushiswa kwamafutha kanye nokukhuphula okukhulu kuleveli yakho yokufaneleka. Nakhu okwenza ngempela ukujima kwasemoyeni kuhluke kwezinye izindlela ezisekelwe phansi. (I-yoga yasemoyeni ingesinye sezitayela ezimbalwa ze-wacky yoga okudingeka uzame.)

1. Awekho amakhono (noma izicathulo!) adingekayo

Vumela izifundo zokuhlolwa kwe-ACE zisebenze njengezibonelo: Abesifazane abayishumi nesithupha abakhethwe ngokungahleliwe, abaneminyaka eyi-18 kuye kwengama-45, bafakazele ukuthi ungangena ekusebenzeni kwasemoyeni kubanda kakhulu bese uthola i-hang yezinto. Iningi lezitudiyo ze-aerial yoga zinamakilasi abantu besikhathi sokuqala, kanti i-AIR inikeza isigaba "sesisekelo" kulabo abasanda kuqala.

2. Kungenye yezindlela ezihamba phambili zokujima ze-ab nxazonke

"Inzuzo yokususa inqubo yakho phansi ukuthi ulahlekelwa yiphuzu lakho lokuzinza; uzoqala ukubamba iqhaza lakho ngokushesha unganakile," kusho uLindsey Duggan, umnikazi we-AIR Aerial Fitness – Los Angeles.

"Ngokwethembeka bekulokhu kungukuzivocavoca kwe-ab okuphumelela kakhulu engikubonile isikhashana." Impela, abagcini besifazane besifundo se-ACE abagcini nge-intshi kuphela, kepha kukhona nalobu bufakazi obuvela kuDalleck: Cishe bonke baphawule ngokuzizwa sengathi amandla abo ayisisekelo athuthuke kakhulu emasontweni ayisithupha. (Ubhajwe phansi? Zama lokhu kugeleza kwevinyasa okuqopha i-abs yakho.)

3. Uzophenya ukuthakazelisa kwakho

Cabanga ukuthi kumnandi kangakanani ukudlala i-acrobat ihora. Ngokungazelelwe wenza imigilingwane yokuzivocavoca ongahle ungazami ngaphandle kosizo oluvela kusilika omisiwe. "Into emnandi yiyona eyenza amakhasimende ethu anamathele emakilasini," kusho uDuggan. Futhi awudingi ucwaningo ukukutshela ukuthi uma ukujabulela ukuzivocavoca umzimba, uzokwenza kaningi.

4. Ukuma kukaMat kuba lula ukukuqonda kahle

Ubusebenza ku-headstand yakho noma ukuma kwengalo yakho nge-yoga? Khohlwa ukukhahlela odongeni bese ucabangela lokhu: "Usilika ugoqa umzimba wakho futhi ukusekela ezindaweni ezithile ezinzima ezifana nama-inversions, okukunikeza ulwazi lokuthi i-pose kufanele izizwe kanjani," kusho u-Duggan. Ngamanye amazwi, ukuthatha amakilasi ambalwa asemoyeni kungase kuphakamise umdlalo wakho emakilasini akho avamile e-yoga futhi.

5. Kubalwa njenge-cardio futhi

Abacwaningi be-ACE babone ukuthi kuzoba nokuqina komzimba ogcwele. "Ababambe iqhaza ocwaningweni bakhuphule imisipha futhi banciphise amafutha amaningi, ngakho-ke kungenzeka ukuthi i-yoga yasemoyeni ihlinzeka ngezinzuzo zokwakha amandla," kusho uDalleck. (Lindela ukubona incazelo emahlombe nasezingalweni zakho ikakhulukazi, kusho uDuggan.) Kepha ososayensi bamangazwa indlela i-cardio enamandla ngayo le fomu ye-yoga. "Ekuqaleni kocwaningo, besingalindele ukuthi izimpendulo zomzimba kwi-yoga yasemoyeni zizohambisana nezinye, izindlela ezijwayelekile zokuzivocavoca umzimba, njengokuhamba ngebhayisikili nokubhukuda," kusho uDalleck. Bathole ukuthi ikhalori lishise ama-calories angama-320 ngomzuzu owodwa we-yoga yasemoyeni ngomzuzu-empeleni lifaniswa nelokuhamba ngamandla.

6. Kuyinto zero-umthelela

Ukuthi unezinkinga zamadolo noma awunazo, ukwengeza ukuzivocavoca okuthile okuphansi noma okungenamthelela kuhle kuwe, futhi amakilasi asemoyeni alula ngendlela efanayo emalungeni, kusho uDalleck.

7. Uzohamba uzizwe iZen

Ucwaningo lukhombisa ukuthi imisebenzi yomzimba wengqondo inganciphisa ukucindezeleka, futhi i-yoga yasemoyeni nayo iyahlukile. Amakilasi amaningi aphetha ngokuthi ulele e-savasana, uhlotshiswe ku-hammock njengoba ushwiba ngobumnene usuka ngapha nangapha. Khuluma ngokujabula!

Buyekeza kwe-