Nau'i -iri na Darasin Kiwon Lafiya na Sama da Ya Kamata Ku Yi Kokari (Ko da kuna Tsoron Tsoro)

Wadatacce

• Spring zuwa aiki.
• Ci gaba da tsalle.
• Sassaka akan tashi.
• Bita don

Wataƙila bunƙasa a cikin ɗakunan motsa jiki ko duk kayan kwalliyar ido na Instagram wanda yoga na iska ya motsa, amma ayyukan motsa jiki na acrobatic sun fi yawa, mashahuri, da samun dama fiye da kowane lokaci. Wannan sabon nau'in na yau da kullun ya haɗa da na zamani kamar igiyoyin bungee, trampolines, da siliki na iska ta hanyoyin da ke sauƙaƙa hawa sama don azuzuwan, duk abin da kuka fara.

Lian Lebret, mai haɗin gwiwa na Jiki & Pole, ɗakin aikin iska a New York City ya ce "Ƙarfafa [a wasan motsa jiki na acro] yana kan motsi, ƙarfi, da-ƙarshe-alheri. Tare da koyarwar da ta dace, kowa zai iya koyon waɗannan ƙwarewar." Bugu da ƙari, motsa jiki na hawan iska shine matakin na gaba, don haka kada ku yi mamaki idan an buge ku a tashi ta farko. "Lokacin da muka gano ta," in ji Lebret, "ba za mu iya jira mu raba shi da duniya ba."

Mafi kyau duk da haka, irin waɗannan abubuwan na yau da kullun suna saurin sakamako yayin da kuka rasa kanku a cikinsu. (Kamar irin waɗannan wasannin motsa jiki na raye-raye na raye-raye.) "Hanya ce mai ban mamaki don ƙetare jirgin ƙasa da kiyaye jiki yana kimantawa don haka ku sami ƙarfi cikin sabbin hanyoyin ban mamaki," in ji Joy Keller, babban editan Idea Fitness Journal. Shirya don tashi? Gwada ɗayan waɗannan shahararrun fasahohin acro guda uku.

Spring zuwa aiki.

Ayyukan motsa jiki na Bungee suna da ɗan lokaci yayin da kowa ke gano jin ƙimar nauyi tare da tsallake-tsallake-tsallake-tsallake.

Sabuwar ɗakin ɗakin Spiderbands a cikin New York City yana ba da sa hannu "wasan motsa jiki na tushen acro," gami da Spider FlyZone, cikakkiyar sigar sararin samaniya inda sa hannun Spiderbands ya haɗa da bel ɗin kugu don aiki a matsayin mai hangen nesa don motsawa kamar madaidaiciya. Maigidan da mahaliccin Spiderbands Franci Cohen ya ce: "Yana da babban motsi mai ƙarfi tare da acro da infusions na iska a cikin aji mai cike da nishaɗi." A Tough Lotus aerial studio fitness studio a Chandler, Arizona, azuzuwan Bungee Workout sun haɗa da motsa jiki gabaɗaya da raye-rayen raye-rayen da aka yi sanye da kayan doki da ke haɗe da igiyar bungee daga rufin. Mai igiyar bungee yana jan ku, don haka an tilasta muku yin akasin haka kuma ku yi tsayayya da shi, wanda ke buƙatar babban ƙarfi da kwanciyar hankali. A halin yanzu, gidan motsa jiki na Crunch kwanan nan ya ƙaddamar da nasa Jirgin Bungee: Adrenaline Rush a cikin kungiyoyi da yawa a duk faɗin ƙasar. Aikin motsa jiki na mintuna 45 zuwa 60 yana amfani da majajjawa ta musamman wacce aka haɗa da igiyar bungee daga rufin-wanda za'a iya sanyawa kusa da kugu, hannaye, ko ƙafafu. Karri Mae Becker, manajan motsa jiki na ƙungiyar a Crunch, San Francisco ya ce "bungee yana rage tasirin yayin da kuke yin motsa jiki na motsa jiki da ƙarfi, don haka yana da babban ƙarfi da ƙarancin tasiri akan gidajen ku."

Ci gaba da tsalle.

Yin sako-sako da trampoline abu ne mai ban sha'awa, kuma a yanzu ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar) a yanzu ta mai da waɗanda ba za su iya ƙona bazuwar abubuwan yau da kullun tare da duk fa'idodin plyometrics. A gaskiya ma, wani binciken da aka yi kwanan nan daga Cibiyar Harkokin Kasuwancin Amirka (ACE) ya nuna cewa matan da suka yi aikin motsa jiki na trampoline sun ƙone matsakaicin adadin kuzari 9.4 a minti daya-kimanin daidai da gudu a cikin taki na minti 10, ko da yake. ya ji sauki. Azuzuwan kamar AIRobics suna haɗar tsalle-tsalle suna tunanin rabe-raben sararin sama, tsalle-tsalle mai tsalle-tsalle, da makamantansu tare da ƙalubalen ƙalubale akan farfajiyar trampoline mara tsayawa. (Ana ba da azuzuwan a cibiyoyin wasanni da gyms na trampoline; bincika kan layi don "AIRobics" don wanda ke kusa da ku.) "Godiya ga bounce, motsa jiki na yau da kullun ya zama mafi ƙima, kuma zuciyar ku tana aiki sau biyu don tabbatar da ku," in ji Jaime Martinez, babban manajan Sky High Sports a Portland, Oregon, wanda ke kiran AIRobics shirin sa hannu na dacewa. (Kalli abin da ya faru lokacin da @girlwithnojob da @boywithnojob suka gwada yanayin.)

Kuna son gwada yanayin a farkon minitrampoline? Classes kamar pop-up JumpHouse workout da Bari studio's Bounce a New York City, Bellicon Studio a Chicago, da Jiki ta Simone's Trampoline Cardio a Los Angeles suna amfani da masu sakewa mutum ɗaya don ƙungiyoyin ƙirƙira ƙarfin zuciya. Ko kuma, idan an yi muku wahayi don saka hannun jari a cikin ƙaramin abu (daga $ 32 don asali zuwa kusan $ 700 don ƙirar ƙira mai ƙarfi kamar Bellicon a bellicon.com), zaku iya watsa shirye-shiryen nishaɗin nishaɗi kamar BarreAmped Bounce (barre-saduwa -plyometrics workout), Jiki ta Simone TV, da Booya Fitness.

Sassaka akan tashi.

Yoga na sama ya tashi kuma ya sami ƙimar kimiyyar doka lokacin da wani binciken ACE ya gano cewa yin yoga yayin da aka dakatar da shi a cikin ƙyallen ƙyallen (ko siliki na iska) ana iya rarrabe shi azaman matsakaicin motsa jiki. ( Gwada wannan motsa jiki na yoga na iska don shiryawa don ajin ku na farko.) Tun daga wannan lokacin, matasan iska sun karu, tare da kayan aikin circus, ciki har da trapeze na tsaye (masanin da aka dakatar yana zama a wurin maimakon juyawa), madauri, da hoops. . Ɗayan ban mamaki mai ban mamaki shine Lyra, wasan raye-raye na iska wanda ke amfani da ƙwanƙwasa da aka dakatar da aka sani da Lyras don lilo, rataye, da kuma tsayawa (wanda aka ba da shi a gyms na Crunch a fadin kasar). Becker ya ce "Kullum kuna ɗaga kanku cikin Lyra don yin motsi daban -daban da juyawa, don haka abin da za ku fara lura da shi shine ƙaruwa mai ƙarfi a hannu, baya, da ƙarfin ƙarfi," in ji Becker.

Bugu da kari, da yawa na gida Studios-kamar Upswing Aerial Dance Company a Berkeley, California; Sky Candy a Austin, Texas; ko Aerial Arts NYC a Birnin New York-koyar da azuzuwan iska tare da tsayayyen trapeze (kamar Trapeze Conditioning a Sky Candy) da igiyoyi (misali, ajin igiya a Aerial Arts) don waɗannan ruwa, motsa jiki na motsa tsoka. (Google "dacewa ta iska" don nemo ɗakin karatu kusa da ku.) "Gwada duk waɗannan na'urorin don ganin abin da kuke so mafi kyau," in ji Kristin Olness, maigidan kuma malami a Aerial Arts NYC. "Dukkan su za su iya taimaka muku da gaske gina ƙarfin ku da sassaucin ku." Kuma, ba shakka, zaku so samun hotunan Instagram don tabbatar da hakan.

Bita don