Hanyoyi 7 na Jirgin Sama na Yoga Za Su Dauki Ayyukanku zuwa Mataki na Gaba

Wadatacce

• 1. Babu fasaha (ko takalma!) Da ake buƙata
• 2. Yana daya daga cikin mafi kyawun motsa jiki a kusa
• 3. Za ku juya don sha'awar sa
• 4. Matsalolin tabarma sun zama masu sauƙin sarrafawa
• 5. Yana kuma ƙidaya a matsayin cardio kuma
• 6. Yana da tasirin sifili
• 7. Za ku yi tafiya kuna jin Zen
• Bita don

Kallonku na farko na sabon yanayin motsa jiki na iya kasancewa akan Instagram (#AerialYoga), inda hotuna masu kyan gani, masu karewa yoga ke ta yaɗuwa. Amma ba kwa buƙatar zama ɗan acrobat-nesa da shi-don koyo da son iska, ko ɓarna, motsa jiki.

Darussan sun fara samun karbuwa ta hanyar yoga a cikin 'yan shekarun baya (tun tun lokacin da suka samo asali don haɗawa da matasan, ciki har da barre na iska) kuma sun fara jawo sababbin sababbin yogis. Babban abu: Yi tsalle cikin hamma mai kama da siliki, wanda aka zube daga rufi kuma yana tallafawa cikakken nauyin jikin ku. Za ku yi amfani da masana'anta don ku riƙe fasali (kamar kawunan kawuna) ko yin dabaru (juyawa, juye-juye) a ciki, ko za ku yi amfani da shi kamar yadda za ku yi mai ba da horo na dakatarwa na TRX, don tallafa ƙafafunku don motsa jiki kamar turawa -kofi ko tafin hannu don tsinkayar triceps. (Bugu da ƙari, kyawawan abubuwan da ke cikin siliki na siliki suna yin zinari na Instagram.)

Waɗannan ayyukan motsa jiki na waje ba su da gimmick: Wani sabon bincike daga Majalisar Dokokin Amurka kan Motsa jiki (ACE) ya gano cewa matan da suka yi azuzuwan yoga na iska na minti 50 a mako guda na makonni shida sun rasa matsakaicin biyu da rabi. fam, kashi 2 cikin ɗari na kitsen jiki, da kusan inci ɗaya daga kugu, duk yayin amping VO2 max (gwargwadon dacewa) ta hanyar kashi 11 cikin ɗari. A zahiri, yoga na iska ya cancanci zama matsakaicin ƙarfin motsa jiki wanda, a wasu lokuta, zai iya shiga cikin ƙasa mai ƙarfi. Azuzuwan da suka fi wasan motsa jiki kamar AIR (airfitnow.com), waɗanda ke haɗa abubuwan kwantar da hankali, Pilates, balet, da HIIT- “suna haifar da mahimmancin martani na zahiri,” in ji marubucin binciken Lance Dalleck, Ph.D., mataimaki. farfesa na motsa jiki da kimiyyar wasanni a Jami'ar Yammacin Jihar Colorado. Fassara: sakamako mafi girma!

Kodayake motsa jiki na iska na iya farawa azaman ɗaya daga cikin abubuwan da dole ne ku zauna a New York City ko Los Angeles don gwadawa, kasancewar sa ya bazu. Gidan motsa jiki na crunch (crunch.com) yana ba da yoga na iska da azuzuwan barre na ƙasa baki ɗaya; Unnata Aerial Yoga (aerialyoga.com) an nuna shi a cikin ɗakunan karatu a ko'ina cikin ƙasar; da kulake na boutique kamar AIR suna da wurare a cikin birane da yawa. Kuna iya siyan kanku kuma kuyi aikin motsa jiki a gida. (The Harrison AntiGravity Hammock ya zo tare da raga, duk abin da kuke buƙata don saita shi, da DVD motsa jiki, akan $ 295 a antigravityfitness.com.)

Don haka yana da sauƙi fiye da kowane lokaci don buga ajin hammock-kuma ba kawai don ƙona kitse da babbar haɓakar matakin ku ba. Ga abin da gaske ke sanya motsa jiki na iska ban da hanyoyin da aka kafa. (Aikin yoga na iska ɗaya ne kawai daga cikin wasu sabbin salon yoga na wacky da kuke buƙatar gwadawa.)

1. Babu fasaha (ko takalma!) Da ake buƙata

Bari batutuwan gwajin binciken ACE su zama misalai: Mata goma sha shida da aka zaɓa bazuwar, masu shekaru 18 zuwa 45, sun tabbatar da cewa zaku iya shiga cikin motsa jiki ta iska mai sanyi sosai kuma har yanzu kuna jin daɗin abubuwa. Yawancin ɗakunan yoga na iska suna da azuzuwan don masu farawa, kuma AIR tana ba da ajin "tushen" ga waɗanda ke farawa.

2. Yana daya daga cikin mafi kyawun motsa jiki a kusa

"Amfanin cire abubuwan yau da kullun daga ƙasa shine ka rasa ma'anar kwanciyar hankali; za ku fara shiga cikin zuciyarku nan da nan ba tare da sanin hakan ba," in ji Lindsey Duggan, mai kamfanin AIR Aerial Fitness – Los Angeles.

"Gaskiya ya kasance mafi inganci ab motsa jiki da na gani cikin ɗan lokaci." Lallai, ba wai kawai matan da ke cikin binciken ACE sun datse inci ɗaya ba, amma akwai kuma wannan tabbatacciyar shaida daga Dalleck: Kusan dukkan su sun yi tsokaci kan jin kamar ƙarfin ƙarfin su ya inganta sosai cikin makwanni shida. (An makale a ƙasa? Gwada wannan kwararar vinyasa da ke ƙawata ƙurjin ku.)

3. Za ku juya don sha'awar sa

Ka yi tunanin irin nishaɗin da ake samu don yin wasan acrobat na awa ɗaya. Nan da nan kuna yin dabarun motsa jiki waɗanda ƙila ba za ku iya gwadawa ba tare da taimako daga siliki na dakatarwa ba. "Abin jin daɗi shine abin da ke sa abokan cinikinmu su tsaya tare da azuzuwan," in ji Duggan. Kuma ba kwa buƙatar bincike don gaya muku cewa idan kuna jin daɗin motsa jikin ku, tabbas za ku yi shi sau da yawa.

4. Matsalolin tabarma sun zama masu sauƙin sarrafawa

Shin kuna aiki akan kan kujerar ku ko tsintsiyar hannu a yoga? Manta harbawa da bango kuma kuyi la’akari da wannan: “Siliki ya lulluɓe jikin ku kuma ya tallafa muku a wasu mawuyacin yanayi kamar juyawa, yana ba ku ƙwarewar yadda yanayin yakamata ya ji,” in ji Duggan. A wasu kalmomi, ɗaukar ƴan azuzuwan iska na iya haɓaka wasan ku a cikin azuzuwan yoga na yau da kullun kuma.

5. Yana kuma ƙidaya a matsayin cardio kuma

Masu binciken na ACE sun tsara cewa za a sami cikakken ƙarfin jiki. "Masu halartar nazarin sun ƙara yawan ƙwayar tsoka da rage yawan kitse a ko'ina, don haka yana yiwuwa yoga na iska yana ba da fa'ida mai ƙarfi," in ji Dalleck. (Ku yi tsammanin ganin ma'anar a cikin kafadu da makamai musamman, in ji Duggan.) Amma masana kimiyya sun yi mamakin yadda irin wannan nau'i na yoga zai iya zama mai tsanani. Dalleck ya ce "A farkon binciken, ba lallai ne mu yi tsammanin cewa martani na ilimin halittar jiki ga yoga na iska zai yi daidai da na wasu ba, nau'ikan nau'ikan motsa jiki na cardio, kamar kekuna da iyo," in ji Dalleck. Sun gano cewa adadin kuzari yana ƙona calories 320 a cikin zaman yoga na minti 50 na iska-a zahiri yana daidai da na tafiya mai ƙarfi.

6. Yana da tasirin sifili

Ko kuna da matsalolin gwiwa ko a'a, ƙara wasu ƙananan motsa jiki ko rashin tasiri yana da kyau a gare ku, kuma azuzuwan iska suna da sauƙi a kan haɗin gwiwa, in ji Dalleck.

7. Za ku yi tafiya kuna jin Zen

Bincike ya nuna cewa ayyukan tunani na jiki na iya rage damuwa, kuma yoga na iska ba banda bane. Yawancin azuzuwan sun ƙare tare da ku kwance a cikin savasana, an lulluɓe shi a cikin raga yayin da kuke juyawa a hankali daga gefe zuwa gefe. Yi magana game da ni'ima!

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