7 Txoj Hauv Kev Aerial Yoga Yuav Coj Koj Li Kev Ua Haujlwm mus rau Qib Ntxiv

Zoo Siab

• 1. Tsis tas yuav muaj txuj ci (lossis khau!)
• 2. Nws yog ib qhov zoo tshaj plaws ab workouts nyob ib ncig ntawm
• 3. Koj yuav ntxeev siab rau nws
• 4. Mat poses dhau los ua tus tswv yooj yim dua
• 5. Nws suav ua cardio ib yam nkaus
• 6. Nws yog xoom-cuam tshuam
• 7. Koj yuav taug kev mus zoo li Zen
• Tshuaj xyuas rau

Koj thawj zaug saib ntawm qhov kev tawm dag zog zaum kawg yuav tau nyob ntawm Instagram (#AerialYoga), qhov twg cov duab zoo nkauj, lub ntiajteb txawj nqus-tiv thaiv yoga poses tau nthuav dav. Tab sis koj tsis tas yuav yog acrobat-nyob deb ntawm nws-los kawm thiab hlub saum huab cua, lossis kev tiv thaiv kev sib tw, kev tawm dag zog.

Cov chav kawm tau pib ua kom muaj zog nyob rau hauv daim ntawv ntawm yoga ob peb xyoos rov qab (lawv tau suav txij li cov ceg tawm kom suav nrog kev sib xyaw, suav nrog aerial barre) thiab pib nyiam cov neeg tshiab thiab mob siab rau yogis ib yam. Qhov tseem ceeb: Dhia mus rau hauv lub txaj zoo li lub txaj txaj muag, uas yog qhwv los ntawm lub qab nthab thiab txhawb nqa koj lub cev hnyav tag nrho. Koj yuav tswj cov ntaub kom koj tuav cov poses (zoo li lub taub hau) lossis ua kom yuam kev (viav vias, rov qab tig rov qab) hauv nws, lossis koj yuav siv nws zoo li koj xav tau TRX tus kws qhia ncua kev kawm, txhawb koj txhais taw rau kev tawm dag zog ib yam li thawb -ups lossis koj xib teg rau triceps dips. (Ntxiv rau, zoo nkauj poses hauv txhob lo lo ntxhuav hammocks ua rau Instagram kub.)

Cov kev tawm dag zog tawm ntawm lub thawv no tsis muaj gimmick: Ib txoj kev tshawb fawb tshiab los ntawm American Council on Exercise (ACE) pom tias cov poj niam uas tau ua peb 50-feeb aerial yoga chav kawm ib lub lim tiam rau rau lub lis piam poob qhov nruab nrab ntawm ob thiab ib nrab. phaus, 2 feem pua ​​ntawm lub cev rog, thiab kwv yees li ib nti los ntawm lawv lub duav, tag nrho thaum siv lawv li VO2 max (ntsuas kev qoj ib ce) los ntawm qhov loj 11 feem pua. Qhov tseeb, aerial yoga tsim nyog raws li kev siv dag zog me ntsis uas, qee lub sijhawm, tuaj yeem hloov mus rau thaj chaw muaj zog. Cov chav kawm uas muaj ntau yam kislas-zoo li AIR (airfitnow.com), uas suav nrog cov ntsiab lus ntawm kev kho kom zoo, Pilates, tus neeg dhia nrig, thiab HIIT- "ua kom muaj lub cev hnyav dua qub," tus kws tshawb fawb hais Lance Dalleck, Ph.D. xibfwb qhia txog kev tawm dag zog thiab ncaws pob science ntawm Western State Colorado University. Kev txhais: loj dua!

Txawm hais tias kev tawm dag zog saum huab cua tau pib ua ib qho ntawm cov khoom uas koj yuav tsum tau nyob hauv New York City lossis Los Angeles sim, nws qhov muaj tau nthuav dav. Crunch gyms (crunch.com) muab yoga aerial thiab aerial barre chav kawm thoob tebchaws; Unnata Aerial Yoga (aerialyoga.com) yog qhov tshwj xeeb hauv cov yeeb yaj kiab thoob plaws lub tebchaws; thiab cov khw muag khoom zoo li AIR muaj chaw nyob hauv ntau lub nroog. Koj tseem tuaj yeem yuav koj tus kheej lub txaj thiab ua kev tawm dag zog hauv tsev hauv tsev. (Lub Harrison AntiGravity Hammock los nrog lub txaj txaj, txhua yam koj xav tau los teeb tsa, thiab ua haujlwm DVD, rau $ 295 ntawm antigravityfitness.com.)

Yog li nws yooj yim dua puas tau ntaus ib chav hammock-thiab tsis yog rau cov roj hlawv thiab txhawb nqa loj rau koj qib qoj. Nov yog dab tsi tiag tiag teeb tsa kev tawm dag zog saum huab cua sib nrug los ntawm lwm txoj hauv kev. (Huab cua yoga tsuas yog ib ntawm ob peb yam tshiab wacky yoga yam uas koj yuav tsum tau sim.)

1. Tsis tas yuav muaj txuj ci (lossis khau!)

Cia ACE kawm cov ntawv xeem ua piv txwv: Kaum rau xaiv poj niam, hnub nyoog 18 txog 45 xyoos, ua pov thawj tias koj tuaj yeem nkag mus rau hauv kev tawm dag zog hauv huab cua zoo nkauj txias thiab tseem tau dai ntawm yam. Feem ntau aerial yoga studios muaj cov chav kawm rau thawj-timers, thiab AIR muaj cov chav kawm "hauv paus" rau cov uas nyuam qhuav pib.

2. Nws yog ib qhov zoo tshaj plaws ab workouts nyob ib ncig ntawm

Lindsey Duggan, tus tswv ntawm AIR Aerial Fitness – Los Angeles hais tias "Qhov txiaj ntsig ntawm kev coj koj li niaj zaus tawm hauv av yog qhov koj plam koj qhov kev ruaj ntseg;

"Nws ncaj ncees tau ua haujlwm zoo tshaj plaws uas kuv tau pom hauv ib pliag." Qhov tseeb, tsis yog tsuas yog cov poj niam hauv ACE txoj kev tshawb fawb txiav ib nti, tab sis kuj tseem muaj cov pov thawj no los ntawm Dalleck: Yuav luag txhua tus ntawm lawv tau hais txog kev xav zoo li yog lawv lub zog muaj zog txhim kho ntau dua rau rau lub lis piam. (Nres rau hauv av? Sim ua qhov vinyasa txaus uas ua rau koj lub abs.)

3. Koj yuav ntxeev siab rau nws

Xav txog qhov kev lom zem npaum li cas nws tau mus ua si acrobat rau ib teev. Mam li nco dheev koj tab tom ua kev tawm dag zog lub cev uas koj ib txwm tsis tuaj yeem sim yam tsis muaj kev pab los ntawm txoj kev raug tshem tawm. Duggan hais tias "Qhov kev lom zem yog dab tsi ua rau peb cov neeg siv khoom koom nrog cov chav kawm," Thiab koj tsis xav tau kev tshawb fawb los qhia koj tias yog koj txaus siab rau koj txoj haujlwm, koj yuav zaum ua ntau dua.

4. Mat poses dhau los ua tus tswv yooj yim dua

Puas tau ua haujlwm ntawm koj lub taub hau lossis lub hauv pliaj sawv hauv yoga? Tsis nco qab ncaws tawm ntawm phab ntsa thiab xav txog qhov no: "Cov ntaub qhwv ib ncig ntawm koj lub cev thiab txhawb nqa koj hauv qee qhov nyuaj poses zoo li inversions, muab koj cov kev paub ntawm yuav ua li cas yuav tsum xav," Duggan hais. Hauv lwm lo lus, kawm ob peb chav kawm saum huab cua tuaj yeem ua rau koj qhov kev ua si hauv koj chav kawm yoga ib yam nkaus.

5. Nws suav ua cardio ib yam nkaus

Cov kws tshawb fawb ACE xav tias yuav muaj kev ua kom lub cev ruaj khov. Dalleck hais tias "Cov neeg koom nrog txoj kev tshawb fawb tau nce cov leeg nqaij thiab txo cov rog tag nrho, yog li nws zoo li huab cua yoga muab cov txiaj ntsig tsim lub zog," Dalleck hais. (Xav tias yuav pom cov ntsiab lus hauv koj lub xub pwg nyom thiab caj npab tshwj xeeb, Duggan hais tias.) Tab sis cov kws tshawb fawb tau xav tsis thoob ntawm qhov cardio hnyav npaum li cas yoga daim ntawv no tuaj yeem ua tau. "Thaum pib ntawm txoj kev tshawb no, peb tsis tas yuav cia siab tias cov lus teb physiological rau saum huab cua yoga yuav ua raws li lwm yam, ntau hom kev ua haujlwm cardio, xws li kev caij tsheb kauj vab thiab ua luam dej," Dalleck hais. Lawv pom tias cov calories hlawv-320 calories hauv ib qho 50-feeb aerial yoga ntu-yog qhov tseeb piv rau lub zog taug kev.

6. Nws yog xoom-cuam tshuam

Txawm hais tias koj tsis muaj teeb meem hauv caug, ntxiv qee qhov qis-lossis tsis muaj kev cuam tshuam rau kev ua haujlwm yog qhov zoo rau koj, thiab chav kawm huab cua yog qhov yooj yim ntawm cov pob qij txha, Dalleck hais.

7. Koj yuav taug kev mus zoo li Zen

Kev tshawb fawb qhia tau hais tias lub siab lub cev ua si tuaj yeem txo kev ntxhov siab, thiab yoga saum huab cua tsis muaj qhov tshwj xeeb. Ntau chav kawm xaus nrog koj pw hauv savasana, cocooned hauv hammock thaum koj maj mam viav vias ntawm sab mus rau sab. Tham txog blissing tawm!

Tshuaj xyuas rau