Iindidi ezi-3 zeeKlasi zoBuchule boMoya ekufuneka Uzizamile (Nokuba Uzoyika iindawo eziphakamileyo)

Umxholo

• Ngenisa kwisenzo.
• Qhubeka utsibe.
• Mkrolo kwimpukane.
• Uphengululo lwe

Mhlawumbi kukuphakama kwee-boutique gyms okanye yonke i-Instagram eye eye eye yavuselelwa yi-yoga yasemoyeni, kodwa ukusebenza okuphefumlelweyo okuphefumlelweyo kuninzi, kuyathandwa, kwaye kuyafikeleleka kunanini na ngaphambili. Olu didi lutsha lwesiqhelo lubandakanya izinto zakudala ezifana neentambo ze-bungee, iitrampolines, kunye nesilika zasemoyeni ngeendlela ezenza kube lula ukuya phezulu kwiiklasi, nokuba yintoni na isiqalo.

"Ugxininiso [kwi-acro workouts] luhamba, amandla, kwaye-ekugqibeleni-ubabalo. Ngomyalelo ofanelekileyo, nabani na unokufunda ezo zakhono, "kusho uLian Lebret, umququzeleli we-Body & Pole, i-studio yasemoyeni kwisixeko saseNew York. Kwaye ukusebenza okuphezulu kokuhamba ngenqwelomoya kwinqanaba elilandelayo, ungothuki xa ubethwa kubhabho lwakho lokuqala. "Xa sayifumeneyo," uLebret uthi, "asikwazanga ukulinda ukwabelana ngayo nehlabathi."

Okungcono nangakumbi, isantya sendlela enjalo siyakhawuleza njengoko ulahlekelwa nguwe kuzo. (Njengale midlalo yokudanisa yomdaniso omnandi.) "Ziyindlela emangalisayo yokuwela uqeqesho kunye nokugcina umzimba uqikelela ukuze womelele kwiindlela ezintsha, ezimnandi," utshilo uJoy Keller, umhleli ophetheyo kwi-Idea Fitness Journal. Ukulungele ukuphuma? Zama naziphi na kwezi ndlela zintathu zidumileyo ze-acro.

Ngenisa kwisenzo.

Ukusebenza kwe-Bungee kunomzuzu njengoko wonke umntu efumanisa imvakalelo yokuchasa amandla omxhuzulane ngamanqwanqwa ancedisiweyo.

Isitudiyo esitsha seSpiderbands kwisiXeko saseNew York sinika utyikityo lwayo "ukusebenza kwe-acro-based cardio," kubandakanya iSigcawu FlyZone, uguqulelo olupheleleyo lomoya apho utyikityo lweSpiderband lubandakanya ibhanti lesinqe ukuze lisebenze njengombala wakho wokuhamba njengeziphatho zezandla. "Kukuphakama okuphezulu kwe-cardio ephaphazelayo ene-acro kunye ne-aerial infusions kwiklasi ezele ulonwabo ezalisa indalo," utshilo umnini kunye nomyili weSpiderbands uFranci Cohen. Kwi-studio yeTough Lotus yokuqina komzimba eChandler, eArizona, iiklasi zoqeqesho zomsebenzi obizwa ngokuba yi-Bungee Workout zibandakanya ukuzivocavoca umzimba kunye nomdaniso owenziwe unxibe intambo ebotshelelwe kwintambo ye-bungee eseluphahleni. Intambo ye-bungee iyakonyusa, ke uyanyanzelwa ukuba wenze ngokuchaseneyo kwaye uxhathise ngokuchasene nayo, efuna amandla amakhulu kunye nozinzo, utshilo umnini we-Tough Lotus u-Amanda Paige, owayesakuba ngumdanisi oqeqeshiweyo. Ngeli xesha, indawo yokuzivocavoca ye-Crunch kutsha nje isungule eyayo i-Bungee Flight: Iklasi ye-Adrenaline Rush kwiiklabhu ezininzi kwilizwe liphela. Ukuzivocavoca ngomzuzu wama-45 ukuya kuma-60 usebenzisa isilingi esikhethekileyo esincanyathiselwe kwintambo ye-bungee ukusuka eluphahleni- enokubekwa apha esinqeni, kwiingalo, okanye emilenzeni. "I-bungee iyayikhusela impembelelo njengoko usenza imithambo ye-cardio kunye namandla, kungoko zombini amandla amakhulu kunye nefuthe eliphantsi kumalungu akho," utshilo uKarri Mae Becker, umphathi weqela lokuqina komzimba eCrunch, eSan Francisco.

Qhubeka utsibe.

Ukukhulula kwi-trampoline yinto evuyisayo, kwaye ngoku i-fitness pros iguqule ezo zibhobho ngenye indlela zibe yinkqubo yokutshisa ikhalori kunye nazo zonke izibonelelo ze-plyometrics. Enyanisweni, uphando olutshanje oluvela kwi-American Council on Exercise (ACE) lubonise ukuba abafazi abenza i-trampoline-based workout batshise umyinge we-9.4 calories ngomzuzu-malunga nokuhamba ngesantya se-10-minute-mile-mile, nangona. kwavakala kulula. Iiklasi ezinje ngeAIRobics zidibanisa iimpiko ezindizayo-cinga ukuqhekeka kwesithuba esibhakabhakeni, ukutsiba okuphezulu kwesibhakabhaka, kunye nokuhamba okunje-ngomceli mngeni kumhlaba ongazinzanga wetrampoline. (Iiklasi zifundiswa kumaziko ezemidlalo nakwiitampu zetrampoline; khangela kwi-intanethi "iAIROBOBIC" enye ekufutshane nawe.) "Enkosi ngokuncipha, imithambo eqhelekileyo iba yipemometri engakumbi, kwaye eyona nto yakho iphambili kukusebenza ukuzinzisa," utshilo uJaime UMartinez, umphathi jikelele weSky High Sports ePortland, e-Oregon, ebiza i-AIRobics ngenkqubo yokomelela komzimba. (Jonga okwenzekileyo xa @girlwithnojob kunye @boywithnojob bazame lo mkhwa ukuzama.)

Ufuna ukuvavanya imeko kwi-minitrampoline kuqala? Iiklasi ezinje nge-pop-up JumpHouse Workout kunye neBari studio's Bounce kwisiXeko saseNew York, iBellicon Studio eChicago, kunye noMzimba nguSimone's Trampoline Cardio eLos Angeles basebenzisa abantu ababuyayo abangabodwa kwiqela leqela elinamandla. Okanye, ukuba uphefumlelwe ukuba utyale imali kwi-mini (ukusuka kwi-32 yeedola ukuya kwisiseko esimalunga ne- $ 700 yemodeli ephezulu enjengeBellicon kwi-belicon.com), ungasasaza iindlela ezimnandi ze-hybride ezinjengeBarreAmped Bounce (idibana -plyometrics Workout), Umzimba ngeSimone TV, kunye noBooya Fitness.

Mkrolo kwimpukane.

I-yoga yasemoyeni yahamba yaza yafumana ikhredithi yesayensi esemthethweni xa uphononongo oluxhaswe yi-ACE yafumanisa ukuba ukwenza i-yoga ngelixa unqunyanyisiwe kwindwangu yamatye (okanye isilika yasemoyeni) kungachongwa njengololonga oluphakathi. (Zama oku kuzilolonga nge-yoga emoyeni ukuze ulungiselele iklasi yakho yokuqala.) Ukusukela ngoko, ii-aerial hybrids ziye zanda, kunye neesoft-style props, kubandakanya i-static trapeze (ibar enqunyanyisiweyo ihlala endaweni kunokuba ijike), imitya kunye nehupula. . Olunye uguquko olumangalisayo nguLyra, iklasi yokudanisa yasemoyeni esebenzisa iihupu ezimisiwe ezibizwa ngokuba yiLyras ukujinga, ukuxhoma, kunye nokuma (ezinikezelwa kwiindawo zokuzilolonga kwilizwe lonke). "Uhlala uziphakamisa kwiLyra ukwenza iintshukumo ezahlukeneyo kunye neenguqu, ngoko into yokuqala oya kuyibona kukunyuka okukhulu kwengalo, umva, kunye namandla angundoqo," kusho u-Becker.

Ngapha koko, uninzi lwezitudiyo zalapha ekhaya ezinje nge-Upswing Aerial Dance Inkampani eBerkeley, California; Iilekese zaseSky eAustin, eTexas; okanye i-Aerial Arts NYC kwisiXeko saseNew York-fundisa iiklasi zasemoyeni ezine-static trapeze (ezifana ne-Trapeze Conditioning kwi-Sky Candy) kunye neentambo (umzekelo, iklasi yeRope ku-Aerial Arts) le mithambo yolwelo, yokugqobhoza izihlunu. (UGoogle "ukufaneleka emoyeni" ukufumana isitudiyo esikufutshane nawe.) "Zama zonke ezi zixhobo ukuze ubone eyona nto uyithandayo," utshilo uKristin Olness, umnini kunye nomhlohli kwi-Aerial Arts NYC. "Zonke zinokukunceda ukuba wakhe amandla akho kunye nokuguquguquka." Kwaye, ewe, uya kukuthanda ukufumana iifoto ze-Instagram ukungqina.

Uphengululo lwe