Izinhlobo Ezi-3 Zamakilasi Okufaneleka Kwasemoyeni Okufanele Uwazame (Ngisho Noma Wesaba Ukuphakama)

-Delile

• Ngena esenzweni.
• Qhubeka futhi ugxume.
• Sqopha empukaneni.
• Buyekeza kwe-

Mhlawumbe ukuchuma kwe-boutique gyms noma wonke uswidi wamehlo we-Instagram ovuswe i-yoga yasemoyeni, kodwa ukujima okukhuthazwa yi-acrobatic kuningi, kudumile, futhi kufinyeleleka kunangaphambili. Lolu hlobo olusha sha lwenqubo lufaka okwakudala okufana nezintambo ze-bungee, ama-trampolines, nosilika basemoyeni ngezindlela ezenza kube lula ukukhuphukela phezulu emakilasini, noma ngabe uqala kuphi.

"Ukugcizelelwa [ekusebenzeni kwe-acro] kusekunyakazeni, emandleni, nasekugcineni umusa. Ngokufundiswa okufanele, noma ngubani angafunda lawo makhono," kusho uLian Lebret, ongumbhali weBody & Pole, isitudiyo sasemoyeni eNew York City. Futhi, ukuzivocavoca okuphezulu kokuya emoyeni kuyinto esezingeni elilandelayo, ngakho-ke ungamangali uma ushaywa ngendiza yakho yokuqala. "Ngesikhathi siyithola," kusho uLebret, "asikwazanga ukulinda ukuyabelana nomhlaba."

Okungcono futhi, le mizila yejubane iba nemiphumela njengoba ulahlekelwa nguwe kuyo. (Njengalokhu kuvivinya umzimba okujabulisayo kwe-cardio.) "Kuyindlela emangalisayo yokuqeqesha futhi ugcine umzimba uqagela ukuze uqine ngezindlela ezintsha, ezijabulisayo ngendlela emangalisayo," kusho uJoy Keller, umhleli omkhulu we-Idea Fitness Journal. Usulungele ukusuka? Zama noma iyiphi yalezi zindlela ezintathu ezithandwayo ze-acro.

Ngena esenzweni.

Ukuzivocavoca kwe-Bungee kunomzuzu njengoba wonke umuntu ethola umuzwa wokuphikisa amandla adonsela phansi ngama-leaps-assist-band asizwayo.

Isitudiyo esisha se-Spiderbands eNew York City sinikeza isiginesha yaso "yokusebenza kwe-cardio okusekelwe ku-acro-based," okuhlanganisa i-Spider FlyZone, inguqulo yasemoyeni egcwele lapho ama-Spiderbands esiginesha ahlanganisa ibhande okhalo ukuze asebenze njengendawo yakho yokuhamba njengezinto zokumisa izandla. "I-cardio enamandla kakhulu endizayo ene-acro kanye ne-infusion infusions esigabeni esigcwalisa ubudlova esigcwele ubumnandi," kusho umnikazi nomakhi weSpiderbands uFranci Cohen. Esitudiyo sokufaneleka somoya sase-Tough Lotus e-Chandler, e-Arizona, amakilasi e-Bungee Workout ahlanganisa ukuvivinya umzimba okuphelele kanye nokunyakaza komdanso okwenziwa kugqoke ihhanisi elixhunywe kwintambo ye-bungee esuka ophahleni. "Intambo ye-bungee iyakudonsela phezulu, ngakho-ke uphoqeleka ukuthi wenze okuhlukile futhi umelane nakho, okudinga amandla nokuzinza okukhulu," kusho umnikazi weTough Lotus u-Amanda Paige, owayengumdansi okhokhelwayo. Khonamanjalo, ijimu yokuzivocavoca iCrunch isanda kwethula eyayo iBungee Flight: ikilasi le-Adrenaline Rush emakilabhini amaningi ezweni lonke. Ukuzivocavoca kwemizuzu engu-45 kuye kwengu-60 kusebenzisa isilingi esikhethekile esifakwe entanjeni ye-bungee kusuka ophahleni-engabekwa okhalweni lwakho, izingalo noma imilenze. "I-bungee inciphisa umthelela njengoba wenza izivivinyo ze-cardio namandla, ngakho kokubili ukuqina okuphezulu nomthelela ophansi emalungwini akho," kusho u-Karri Mae Becker, umphathi wokuqina weqembu e-Crunch, e-San Francisco.

Qhubeka futhi ugxume.

Ukudedela ku-trampoline kuyinjabulo enjalo, futhi manje izinzuzo zokuzivocavoca umzimba seziphendulele lawo ma-bounces angahleliwe emisebenzini yokudala ikhalori yokushisa nazo zonke izinzuzo zama-plyometrics. Eqinisweni, ucwaningo lwakamuva oluvela eMkhandlwini WaseMelika Wokuzivocavoca (ACE) lukhombisile ukuthi abesifazane abenza ukujima okususelwa ku-trampoline bashise isilinganiso sama-kilojoule ayi-9.4 ngomzuzu-cishe njengokugijima ngejubane lamamayela ayi-10, noma kwaba lula. Amakilasi afana ne-AIRobics ahlanganisa ukugxuma okundizayo-cabanga ukuqhekeka kwe-midair, ukugxuma okuphezulu esibhakabhakeni, kanye nokunyakaza okubekela inselele okufanayo endaweni engazinzile ye-trampoline. (Amakilasi ahlinzekwa ezikhungweni zezemidlalo nakuma-trampoline gyms; sesha ku-inthanethi i- "AIRobics" ngesinye esiseduze nawe.) "Ngenxa yokuncipha, izivivinyo ezijwayelekile ziba yi-plyometric ethe xaxa, futhi ingqikithi yakho isebenza isikhathi esiphindwe kabili ukukuzinzisa," kusho uJaime U-Martinez, umphathi jikelele we-Sky High Sports e-Portland, e-Oregon, obiza i-AIRobics ngohlelo lwayo lokufaneleka lokusayina. (Buka okwenzekile ngenkathi u- @girlwithnojob no @boywithnojob bezama lo mkhuba.)

Ingabe ufuna ukuhlola inkambiso ku-minitrampoline kuqala? Amakilasi afana ne-pop-up JumpHouse Workout kanye neBari studio's Bounce eNew York City, eBellicon Studio eChicago, naseBody nguSimone's Trampoline Cardio eLos Angeles basebenzisa ababuyiseli bomuntu oyedwa emakilasini e-Cardio-amandla amakilasi. Noma, uma uphefumulelwe ukuthi utshale imali mini (kusuka ku- $ 32 ukuthola okuyisisekelo kuya ku- $ 700 ngemodeli ephezulu efana neBellicon ku-bellicon.com), ungasakaza imizila emnandi yama-hybrid njengeBarreAmped Bounce (i-barre-meets -plyometrics Workout), Umzimba ngeSimone TV, neBooya Fitness.

Sqopha empukaneni.

I-yoga yasemoyeni yaqala ukuthola isikweletu esisemthethweni lapho ucwaningo olwalusekelwa yi-ACE luthola ukuthi ukwenza i-yoga ngenkathi kumiswe emgodini wendwangu (noma kusilika wasemoyeni) kungabhekwa njengokuzivocavoca umzimba ngamandla. (Zama lokhu kuvivinya umoya okuphefumulelwe nge-yoga ukuze ulungiselele isigaba sakho sokuqala.) Kusukela lapho, ama-hybrids e-aerial andile, anezitayela zesekisi, kufaka phakathi i-static trapeze (ibha emisiwe ihlala endaweni kunokushwiba), imichilo, nama-hoops . Enye i-twist emangalisayo i-Lyra, ikilasi lomdanso wasemoyeni elisebenzisa ama-hoops amisiwe aziwa ngokuthi i-Lyras ukushwiba, ukulenga, nokuma phezu (okunikezwa ezindaweni zokuzivocavoca ze-Crunch ezweni lonke). "Uhlala uziphakamisa ku-Lyra ukuze wenze ukunyakaza okuhlukile nokuguqulwa, ngakho-ke into yokuqala ozoyibona ukwanda okumangalisayo kwengalo, emuva, namandla ayisisekelo," kusho u-Becker.

Futhi, ama-studio amaningi endawo afana ne-Upswing Aerial Dance Company eBerkeley, eCalifornia; I-Sky Candy e-Austin, eTexas; noma i-Aerial Arts NYC eNew York City-fundisa amakilasi asemoyeni nge-static trapeze (njenge-Trapeze Conditioning e-Sky Candy) nezintambo (ngokwesibonelo, i-Rope class e-Aerial Arts) yalezi zivivinyo eziwuketshezi, eziqinisa imisipha. (Google "ukuqina emoyeni" ukuthola isitudiyo esiseduze nawe.) "Zama zonke lezi zinsiza kusebenza ukuze ubone ukuthi yini oyithanda kakhulu," kusho uKristin Olness, umnikazi kanye nomfundisi we-Aerial Arts NYC. "Zonke zingakusiza ukuthi wakhe amandla akho nokuguquguquka kwangempela." Futhi-ke, uzothanda ukuthola izithombe ze-Instagram ukufakazela lokho.

Buyekeza kwe-