Njira 7 Zogwirira Ntchito Mlengalenga Yoga Zitengera Kulimbitsa Thupi Kwanu Ku Mlingo Wotsatira

Zamkati

• 1. Palibe luso (kapena nsapato!) Lofunika
• 2. Ndi imodzi mwazolimbitsa thupi za ab kuzungulira
• 3. Mudzatembenuza chifukwa cha chisangalalo chake
• 4. Mates amakhala osavuta kuwadziwa
• 5. Ikuwerengedwanso ngati Cardio
• 6. Zimakhudza zero
• 7. Udzachoka kumverera Zen
• Onaninso za

Kuyang'ana kwanu koyamba pazochitika zaposachedwa zolimbitsa thupi mwina zinali pa Instagram (#AerialYoga), pomwe zithunzi zokongola, zotsutsana ndi mphamvu yokoka za yoga zakhala zikuchulukirachulukira. Koma simuyenera kukhala ochita masewera olimbitsa thupi - kuti muphunzire komanso kukonda masewera olimbitsa thupi a mlengalenga, kapena antigravity.

Maphunzirowa adayamba kutengeka ngati yoga zaka zingapo zapitazo (kuyambira pomwe adayamba kuphatikiza ma hybrids, kuphatikiza mlengalenga) ndipo adayamba kukopa ma newbies ndi yogis yofanana. Mfundoyi: Lumikizani mu hamoku yofanana ndi gulaye, yomwe idakutidwa padenga ndikuthandizira kulemera kwanu konsekonse. Mukuyendetsa chinsalucho kuti mukhale osasunthika (ngati zoyimilira m'mutu) kapena kuchita zanzeru (kusinkhasinkha, kubwerera kumbuyo) mkati mwake, kapena mutha kuchigwiritsa ntchito monga momwe mungaphunzitsire kuyimitsidwa kwa TRX, kuti muthandizire mapazi anu pochita masewera olimbitsa thupi -ups kapena manja anu opangira ma triceps. (Kuphatikiza apo, zokongoletsa zokongola zopangira silika zopangira Instagram golide.)

Ntchito zolimbitsa thupi izi sizabwino: Kafukufuku watsopano wochokera ku American Council on Exercise (ACE) adapeza kuti azimayi omwe adachita masewera olimbitsa thupi a yoga a mphindi 50 pamlungu kwa milungu isanu ndi umodzi adataya pafupifupi theka ndi theka mapaundi, 2% mafuta amthupi, ndi pafupifupi inchi imodzi kuchokera m'chiuno, nthawi zonse akamachepetsa ma VO2 max (muyeso wolimba) pokwana ndi 11%. M'malo mwake, yoga yapamtunda imayenerera kukhala yolimbitsa thupi yolimbitsa thupi yomwe nthawi zina imatha kukhala yolimba. Maphunziro omwe ali othamanga ngati AIR (airfitnow.com), omwe amaphatikizira zinthu zowongolera, ma Pilates, ballet, ndi HIIT- "zimapangitsa chidwi champhamvu kwambiri," watero wolemba kafukufuku Lance Dalleck, Ph.D., wothandizira pulofesa wa masewera olimbitsa thupi ndi sayansi yamasewera ku Western State Colorado University. Kutanthauzira: zotsatira zazikulu!

Ngakhale kulimba mlengalenga kuyenera kuti kunayamba ngati chimodzi mwazinthu zomwe mumayenera kukhala ku New York City kapena ku Los Angeles kuyesa, kupezeka kwake kwafalikira. Malo ochitira masewera olimbitsa thupi (crunch.com) amapereka masewera a mlengalenga a yoga ndi makalasi am'mlengalenga padziko lonse lapansi; Unnata Aerial Yoga (aerialyoga.com) imapezeka m'ma studio m'dziko lonselo; ndi malo ogulitsira monga AIR ali ndi malo m'mizinda yambiri. Mutha ngakhale kugula hammock yanu yanu ndikupanga masewera olimbitsa thupi kunyumba. (Harrison AntiGravity Hammock imabwera ndi hammock, chilichonse chomwe mungafune kuti mukhazikitse, ndi DVD yolimbitsa thupi, ya $ 295 ku antigravityfitness.com.)

Chifukwa chake ndikosavuta kuposa kale kugunda kalasi yamafuta - osati kungotentha kwamafuta komanso kukulimbikitsani kwakulimbitsa thupi. Izi ndizomwe zimakhazikitsa masewera olimbitsa mlengalenga kupatula njira zina. (Aerial yoga ndi imodzi mwazinthu zatsopano za wacky yoga zomwe muyenera kuyesa.)

1. Palibe luso (kapena nsapato!) Lofunika

Lolani maphunziro a ACE kuti akhale zitsanzo: Amayi khumi ndi asanu ndi atatu osankhidwa mwachisawawa, azaka 18 mpaka 45, atsimikizira kuti mutha kupita kokachita masewera olimbitsa thupi ozizira kwambiri ndikupezabe zinthu. Ma studio ambiri am'mlengalenga a yoga amakhala ndi makalasi oyambira koyamba, ndipo AIR imapereka kalasi ya "maziko" kwa omwe angoyamba kumene.

2. Ndi imodzi mwazolimbitsa thupi za ab kuzungulira

"Ubwino wochotsa chizolowezi chanu ndikuti mumataya kukhazikika kwanu; mudzayamba kuchitapo kanthu mwachangu osazindikira," atero a Lindsey Duggan, eni ake a AIR Aerial Fitness-Los Angeles.

"Kunena zowona, ndakhala ndikuchita bwino kwambiri kwa ab komwe ndidaziwona kwakanthawi." Zowonadi, sikuti azimayi okha omwe anali mu kafukufuku wa ACE adachepetsa inchi, koma palinso umboni wosatsimikizika wochokera ku Dalleck: Pafupifupi onsewa adayankha pakumva ngati kuti mphamvu yawo yayikulu yakula bwino kwambiri patadutsa milungu isanu ndi umodzi. (Kukakamira pansi? Yesani kuyenda kwa vinyasa kumeneku komwe kumasema abs anu.)

3. Mudzatembenuza chifukwa cha chisangalalo chake

Tangoganizirani momwe zimasangalalira kusewera acrobat kwa ola limodzi. Mwadzidzidzi mukuchita masewera olimbitsa thupi omwe simungayesere popanda kuthandizidwa ndi silika woyimitsidwa. "Chosangalatsa ndichomwe chimapangitsa makasitomala athu kutsatira zomwe amaphunzira," akutero Duggan. Ndipo simukusowa kafukufuku kuti akuuzeni kuti ngati mumakonda kuchita masewera olimbitsa thupi, mwina mumazichita pafupipafupi.

4. Mates amakhala osavuta kuwadziwa

Kodi mwakhala mukugwira ntchito yoyimilira pamutu panu kapena pamanja pa yoga? Iwalani kugunda khoma ndikuganizira izi: "Silika amakuzungulirani thupi lanu ndikukuthandizani pazovuta zina monga kutembenuka, ndikukupatsani chidziwitso cha momwe positi iyenera kumverera," akutero Duggan. Mwanjira ina, kutenga makalasi angapo apandege kumakweza masewera anu m'makalasi anu a yoga.

5. Ikuwerengedwanso ngati Cardio

Ofufuza a ACE adaganiza kuti padzakhala kulimbitsa thupi kwathunthu. "Ophunzira nawo adachulukitsa minofu ndikuchepetsa mafuta ponseponse, ndiye kuti mwina yoga yaku mlengalenga imapereka maubwino olimbitsira mphamvu," akutero Dalleck. (Yembekezerani kuti muwone tanthauzo m'mapewa ndi m'manja mwanu makamaka, a Duggan atero.) Koma asayansiwo adadabwitsidwa ndi momwe mtima wa yoga ungakhalire wamphamvu kwambiri. "Kumayambiriro kwa phunziroli, sitinkayembekezera kuti mayankho a thupi pa yoga ya mlengalenga angagwirizane ndi machitidwe ena amtundu wa cardio, monga kupalasa njinga ndi kusambira," adatero Dalleck. Iwo adapeza kuti ma calories amawotcha-ma calories 320 mu gawo limodzi la mphindi 50 la mlengalenga la yoga-ndilofanana ndi kuyenda kwamphamvu.

6. Zimakhudza zero

Kaya muli ndi vuto la bondo kapena ayi, kuwonjezera masewera olimbitsa thupi otsika kapena osakhudzidwa ndikwabwino kwa inu, ndipo makalasi apamlengalenga ndi osavuta kwambiri pamalumikizidwe, akutero Dalleck.

7. Udzachoka kumverera Zen

Kafukufuku akuwonetsa kuti zochita za thupi zimatha kuchepetsa kupsinjika, komanso yoga yamlengalenga ndi chimodzimodzi. Makalasi ambiri amatha ndi inu mutagona ku savasana, mutatsekeredwa mu hammock pamene mukugwedezeka pang'onopang'ono kuchokera mbali ndi mbali. Kambiranani za chisangalalo!

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