7 Nzira Dzemuchadenga Yoga Dzinoendesa Kwako Workout kune Inotevera Chikamu

Zvemukati

• 1. Hapana unyanzvi (kana shangu!) hunodiwa
• 2. Ndiyo imwe yeakanakisa ab workouts kumativi
• 3. Iwe uchafuratira nekuda kwekunakidzwa nazvo
• 4. Mat poses inova nyore kugona
• 5. Inoita seye cardio futi
• 6. Ndiyo zero-impact
• 7. Uchafamba uchinzwa Zen
• Ongororo ye

Kutarisa kwako kwekutanga pane kwazvino kusimba kwemafambiro kungave kwaive pa Instagram (#AerialYoga), uko mifananidzo yezvakanaka, inokanganisa-kushora yoga poses yanga ichiwedzera. Asi iwe haufanire kunge uri acrobat-kure nazvo-kudzidza uye kuda zvemuchadenga, kana antigravity, Workout.

Iwo makirasi akanyatso kutanga kutora traction muchimiro cheyoga makore mashoma kumashure (ivo kubva zvavakabatanidzwa kubatanidza mahybridi, kusanganisira emuchadenga barre) uye vakatanga kukwezva maNewbies uye vakazvipira yogi zvakafanana. Mhedziso: Svetukira mune imwe hammock ine silky-yakaita sechipfuramabwe, inodonhedzwa kubva padenga uye inotsigira huremu hwemuviri wako. Iwe unofambisa jira kuitira kuti ubate kumira (semusoro wemusoro) kana kuita hunyengeri (swings, back-flips) mukati maro, kana iwe uchaishandisa senge iwe waizoita TRX kumiswa kudzidzisa, kutsigira tsoka dzako kuzviita sePush -ups kana zvanza zvako zvetriceps dips. (Uyezve, iyo yakanaka inomisikidza mumasiriki hammocks inogadzirira Instagram goridhe.)

Aya ekunze-kwe-mubhokisi mashandiro haasi ekunyepedzera. makirogiramu, 2 muzana yemafuta emuviri, uye ingangoita inchi imwe kubva muchiuno chavo, zvese izvi vachiwedzera VO2 yavo max (chiyero chekusimba) nechikamu chegumi neimwe muzana. Muchokwadi, iyo yoga yemuchadenga inokodzera seyakaenzana-yakasimba kurovedza muviri iyo, dzimwe nguva, inogona kuenda munzvimbo ine simba. Makirasi anonyanya kumhanya-senge AIR (airfitnow.com), iyo inosanganisira zvinhu zvemamiriro ekugadzirisa, Pilates, ballet, uye HIIT- "inokonzeresa kupindura kwakanyanya kwemuviri," anodaro munyori wekudzidza Lance Dalleck, Ph.D., mubatsiri purofesa wekurovedza muviri uye mutambo sainzi kuWestern State Colorado University. Dudziro: mibairo mikuru!

Kunyangwe kugwinya kwemuchadenga kungave kwakatanga seimwe yezvinhu izvo zvawaifanira kugara muNew York City kana Los Angeles kuyedza, kuwanikwa kwayo kwakapararira. Crunch gyms (crunch.com) inopa yemuchadenga yoga uye yemuchadenga barre makirasi nyika; Unnata Aerial Yoga (aerialyoga.com) inowanikwa mumastudiyo munyika yese; uye boutique makirabhu akaita AIR ane nzvimbo mumaguta akawanda. Unogona kunyange kutenga yako hammock uye kuita yemuchadenga Workout kumba. (Harrison AntiGravity Hammock inouya ne hammock, zvese zvaunoda kuti uimise, uye DVD yekudzidzira, ye $ 295 pa antigravityfitness.com.)

Saka zviri nyore kupfuura nakare kose kurova hammock kirasi-uye kwete kungopisa mafuta uye kukurudzira kukuru kune yako yekusimba nhanho. Hezvino izvo zvinonyatso kuisa mashandiro emuchadenga kunze kwenzira dzakavakirwa pasi. (Aerial yoga ndeimwe yemamwe mashoma wacky yoga masitaera aunofanira kuedza.)

1. Hapana unyanzvi (kana shangu!) hunodiwa

Rega izvo zvidzidzo zveESCE zvekuyedza zvishande semienzaniso: Vakadzi gumi nevatanhatu vakasarudzika vakasarudzika, vane makore gumi nemasere kusvika makumi mana nemashanu, zvakaratidza kuti munogona kuenda kunovhenekerwa zvemuchadenga kutonhora zvakanyanya asi muchizowana zororo rezvinhu. Mazhinji aerial yoga studios ane makirasi ekutanga-nguva, uye AIR inopa "nheyo" kirasi kune avo vachangotanga.

2. Ndiyo imwe yeakanakisa ab workouts kumativi

"Batsiro rekubvisa maitiro ako pasi nderekuti unorasikirwa nekugadzikana kwako; iwe unozotanga kuita musimboti wako pasina kana kuzviziva," anodaro Lindsey Duggan, muridzi weAIR Aerial Fitness-Los Angeles.

"Kutendeseka kwave kuri kushanda kwakanyanya kweab kwandaona munguva." Chokwadi, havana kungoita chete kuti vakadzi vemuchidzidzo cheACE vacheke inch, asi pane zvakare humbowo uhwu husina kujeka kubva kuna Dalleck: Vanenge vese vakataura nezvekunzwa sekunge simba ravo repakati rakavandudzika mumavhiki matanhatu. (Wakaramba uri pasi? Edza iyi vinyasa kuyerera iyo inokanganisa yako abs.)

3. Iwe uchafuratira nekuda kwekunakidzwa nazvo

Fungidzira kufara kuri kuita kutamba acrobat kweawa. Pakarepo urikuita zvekujimha matiki izvo iwe zvaungasawanzo kuedza pasina rubatsiro kubva pakumiswa kwesirika. "Chinhu chinonakidza ndicho chinoita kuti vatengi vedu varambe vaine makirasi," anodaro Duggan. Uye iwe haudi kutsvagirwa kuti ikuudze iwe kuti kana iwe uchinakidzwa nebasa rako, iwe ungangozviita kakawanda.

4. Mat poses inova nyore kugona

Wanga uchishanda panhongonya yako kana ruoko rwemberi mu yoga? Kanganwa kukwiridzira kumadziro uye funga izvi: "Siriki inoputira muviri wako uye inokutsigira mune mamwe mamiriro akaoma senge inversion, ichikupa ruzivo rwekuti positi inofanirwa kunzwa sei," Duggan anodaro. Mune mamwe mazwi, kutora mashoma emhepo makirasi kunogona kusimudza mutambo wako mumakirasi ako eyoga zvakare.

5. Inoita seye cardio futi

Vatsvagiri veACE vakafunga kuti pachave nekuzara-muviri kusimbisa. "Vatori vechikamu vekudzidza vakawedzera mhasuru uye kuderera kwemafuta pese pese, saka zvinogona kuti yoga yemuchadenga inopa mabhenefiti ekuvaka-simba," anodaro Dalleck. (Tarisira kuti uone tsananguro mumapfudzi ako nemaoko kunyanya, anodaro Duggan.) Asi masayendisiti akashamisika nekuziva kuti cardio yakasimba sei fomu yeyoga. "Pakutanga kwechidzidzo, isu hatina kunyatsofungidzira kuti mhinduro dzemuviri kuyoga yemuchadenga yaizoenderana neyemamwe, mamwe maitiro echinyakare emitambo ye cardio, sekuchovha bhasikoro nekushambira," anodaro Dalleck. Vakaona kuti iyo calori inopisa-320 macalorie mune imwe 50-maminetsi emuchadenga yoga musangano-iri inofananidzwa neiyo yesimba kufamba.

6. Ndiyo zero-impact

Kunyangwe uine matambudziko emabvi kana kuti, kuwedzera kumwe kuderera- kana kusina-kukanganisa kushanda kwakakunakira iwe, uye makirasi emuchadenga ari nyore chaizvo pamajoini, anodaro Dalleck.

7. Uchafamba uchinzwa Zen

Tsvagiridzo inoratidza kuti zviitwa zvemupfungwa-mumuviri zvinogona kuderedza kushushikana, uye aerial yoga haina mutsauko. Makirasi mazhinji anopera newe wakarara mu savasana, wakakomberedzwa mumugodhi iwe uchinyorovesa kubva kudivi kuenda kudivi. Taura nezvekufara!

Ongororo ye