Iindlela ezi-7 zeYoga yeAerial ziya kuthatha uMsebenzi wakho ziye kwiNqanaba elilandelayo

Umxholo

• 1. Akukho zakhono (okanye izihlangu!) Ezifunekayo
• 2. Yenye yezona zinto zibalaseleyo zokuzilolonga kwe-ab
• 3. Uya kufakela ulonwabo lwayo
• 4. Ukuma kweMat kuba lula ukuyiqonda
• 5. Kubalwa njenge-cardio nayo
• 6. Zimpembelelo zero
• 7. Uyakuhamba usiva iZen
• Uphengululo lwe

Ujongo lwakho lokuqala kwindlela yokomelela yamva nje ibinokuba kwi-Instagram (#AerialYoga), apho imifanekiso yeyoga entle, echasene nomxhuzulane ibisanda. Kodwa awudingi ukuba yi-acrobat-kude kuyo-ukuze ufunde kwaye uthande i-aerial, okanye i-antigravity, ukusebenzisa.

Iiklasi zaye zaqala ukufumana ukubambeka ngohlobo lweyoga kwiminyaka embalwa eyadlulayo (ukusukela oko bahlanganisana ukuze babandakanye ii-hybrids, kubandakanya nebar yasemoyeni) kwaye baqala ukutsala ii-newbies kunye ne-yogis ezinikele ngokufanayo. Undoqo: Nxulumana kwihammock enjengesilingi enjengesilingi, erholwe kwisilingi kwaye ixhasa ubunzima bomzimba wakho opheleleyo. Uza kulawula ilaphu ukuze ubambe iipos (njengeentloko zentloko) okanye wenze amaqhinga (ujingi, ujingi, umva-flip) ngaphakathi kwalo, okanye uya kulisebenzisa njengoko ubuya kwenza umqeqeshi wokunqunyanyiswa kwe-TRX, ukuxhasa iinyawo zakho kwimithambo efana nokutyhala. -ups okanye iintendelezo zakho zedips. (Ngaphezu koko, imizobo entle kwiihammocks zesilika zenza igolide ye-Instagram.)

Ukusebenza ngaphandle kwebhokisi akukho gimmick: Isifundo esitsha esivela kwi-American Council kwi-Exercise (ACE) sifumanise ukuba abasetyhini abenza iiklasi ezintathu ze-yoga zemizuzu engama-50 ngeveki iiveki ezintandathu baphulukene nomndilili wesibini nesiqingatha iiponti, 2 ekhulwini amafutha omzimba, kwaye malunga ne-intshi enye ukusuka esinqeni zabo, lonke lo gama amping zabo VO2 max (umlinganiselo wokufaneleka) nge 11 ekhulwini. Ngapha koko, i-yoga yasemoyeni ifanelekile njengendawo yokuzivocavoca enomgangatho ophakathi, ngamanye amaxesha, onokuthi ungene kumhlaba onamandla. Iiklasi ezinemidlalo yezemidlalo efana neAIR (airfitnow.com), ebandakanya izinto zokubeka imeko kwimeko entle, iiPilates, ibhaleyi, kunye neHIIT- "yenza impendulo yomzimba nangakumbi, utshilo umbhali wophando uLance Dalleck, Ph.D., umncedisi Unjingalwazi wokuzilolonga kunye nesayensi yezemidlalo kwiDyunivesithi yaseNtshona Koloni. Translation: iziphumo ezinkulu!

Nangona ukomelela kwasemoyeni kusenokwenzeka ukuba kuqalile njengenye yezinto oye kwafuneka ukuba uhlale kwisiXeko saseNew York okanye eLos Angeles ukuze uzame, ukufumaneka kwayo kunwenwele. Ii-crunch gyms (crunch.com) zibonelela nge-yoga esemoyeni kunye neeklasi zerabha yomoya kwilizwe lonke; I-Unnata Aerial Yoga (aerialyoga.com) iboniswa kwizitudiyo kwilizwe liphela; kunye neeklabhu ze-boutique ezinje ngeAIR zinendawo kwizixeko ezininzi. Usenokuthenga i-hammock yakho kwaye wenze i-air workout ekhaya. (I-Harrison AntiGravity Hammock iza ne-hammock, yonke into oyifunayo ukuyimisa, kunye ne-DVD yokuzilolonga, nge-$ 295 kwi-antigravityfitness.com.)

Ke kulula kunangaphambili ukubetha iklasi ye-hammock-kwaye hayi nje ukutshisa amanqatha kunye nokunyusa okukhulu kwinqanaba lakho lokuqina. Nantsi eyona nto ibeka ukuzilolonga emoyeni ngokwahlukileyo kwezinye iindlela ezisekelwe phantsi. (I-yoga yasemoyeni yenye yeendlela ezimbalwa zewoga zewacky ekufuneka uzizamile.)

1. Akukho zakhono (okanye izihlangu!) Ezifunekayo

Vumela izifundo zovavanyo lwe-ACE zisebenze njengemizekelo: Ishumi elinesithandathu labasetyhini abakhethwe ngokungacwangciswanga, ababudala buphakathi kwe-18 ukuya kuma-45, bangqinisise ukuba ungaya kuqeqesho lwasemoyeni olubanda kakhulu kwaye ufumane ukuxhoma kwezinto. Uninzi lwee-studio ze-yoga zineeklasi zokuqala kwexesha, kwaye i-AIR inikezela "isiseko" kwiklasi kulabo baqala ukuqala.

2. Yenye yezona zinto zibalaseleyo zokuzilolonga kwe-ab

"Isibonelelo sokususa indlela yakho emhlabeni kukuba uphulukana nenqanaba lokuzinza; uzakuqala ukubandakanya umongo wakho ngaphandle kokuqonda," utshilo uLindsey Duggan, umnini weAIR Aerial Fitness-Los Angeles.

"Ngokunyanisekileyo kuye kwaba yinto efanelekileyo kakhulu yokusebenza endiyibonayo ngexesha elithile." Ewe kunjalo, ayingobasetyhini kuphela kwisifundo se-ACE esinciphisa intshi, kodwa kukho obu bungqina buvela kuDalleck: Phantse bonke baphawule ngokuziva ngokungathi amandla abo angundoqo aphuculwe ngokuqatha ngaphezulu kweeveki ezintandathu. (Uxinge phantsi? Zama le vinyasa flow eqingqa ithumba lakho.)

3. Uya kufakela ulonwabo lwayo

Khawufane ucinge ukuba kumnandi kangakanani ukudlala i-acrobat kangangeyure. Ngequbuliso wenza amaqhinga okuzivocavoca onokuthi ungalinge uzame ngaphandle koncedo lokumiswa kwesilika. "Into emnandi yeyonanto eyenza ukuba abathengi bethu babambelele kwiiklasi," utshilo uDuggan. Kwaye awudingi uphando ukukuxelela ukuba ukuba uyakonwabela ukuzilolonga kwakho, uya kuyenza rhoqo.

4. Ukuma kweMat kuba lula ukuyiqonda

Ngaba ubusebenza kwintloko yakho okanye kwindawo ephambili yeyoga? Ulibale ukukhabela eludongeni kwaye ujonge oku: "Isilika isonga umzimba wakho kwaye ikuxhase kwizimo ezithile ezinzima ezinje nge-inversions, ikunike amava endlela yokuma kufuneka uzive," utshilo uDuggan. Ngamanye amagama, ukuthatha iiklasi ezimbalwa zomoya kunokuphakamisa umdlalo wakho kwiiklasi zakho zeyoga ngokunjalo.

5. Kubalwa njenge-cardio nayo

Abaphandi be-ACE bacinge ukuba kuya kubakho ukuzinza komzimba. "Abathathi-nxaxheba abafundayo bandise ubunzima bemisipha kwaye banciphisa ubunzima bawo onke amanqatha, kungoko ke ukuba i-yoga yasemoyeni ibonelele ngezibonelelo zokwakha amandla," utshilo uDalleck. (Lindela ukubona inkcazo emagxeni akho nakwiingalo ngokukodwa, uDuggan uthi.) Kodwa izazinzulu zamangaliswa yindlela i-cardio enzulu ngayo le ndlela yeyoga. "Ekuqaleni kwesifundo, khange silindele ukuba iimpendulo zomzimba kwi-yoga yasemoyeni ziya kungqamana nezinye, iindlela zemveli zokuzivocavoca umzimba, njengokuhamba ngebhayisikile kunye nokuqubha," utshilo uDalleck. Bafumanise ukuba ikhalori itshise-iikhalori ezingama-320 kwiseshoni enye ye-yoga ye-yoga yemizuzu engama-50- eneneni ithelekiseka nokuhamba kwamandla.

6. Zimpembelelo zero

Nokuba unayo okanye awunayo ingxaki yamadolo, ukongeza ukusebenza okuncinci okanye ukungabinampembelelo kulungile kuwe, kwaye iiklasi zasemoyeni zilula ngokulula kumalungu, utshilo uDalleck.

7. Uyakuhamba usiva iZen

Uphando lubonisa ukuba imisebenzi yengqondo yomzimba inokunciphisa uxinzelelo, kwaye i-yoga yasemoyeni ayinjalo. Iiklasi ezininzi ziphela ngokulala e-savasana, i-cocooned kwi-hammock njengoko ujika kamnandi usiya ngapha nangapha. Thetha ngolonwabo!

Uphengululo lwe