7 mau ala e lawe ai ʻo Aerial Yoga i kāu hoʻomaʻamaʻa i ka pae aʻe

Anter

• 1. ʻAʻohe mākau (a kāmaʻa paha!) Koi ʻia
• 2. ʻO ia kekahi o nā hoʻomaʻamaʻa ab maikaʻi a puni
• 3. E hoʻohuli ʻoe no ka pīhoihoi o ia
• 4. Māmā ka posing moena
• 5. Helu ʻia he cardio pū kekahi
• 6. ʻAʻohe-hopena
• 7. E hele wāwae ʻoe me ka manaʻo iā Zen
• Nānā no

ʻO kāu nānā mua ʻana i nā kaila hoʻoikaika kino hou loa ma Instagram (#AerialYoga), kahi e hoʻonui ʻia ai nā kiʻi o nā yoga, nā gravity-defying yoga. Akā ʻaʻole pono ʻoe e lilo i kahi acrobat-mamao loa mai ia-e aʻo a aloha i ka lewa, a i ʻole antigravity, nā hana.

Hoʻomaka ka hoʻomaka ʻana o nā papa i ka traction i ke ʻano o yoga i kekahi mau makahiki i hala (mai ka wā i lālā ai lākou e hoʻopili i nā hybrids, e like me ka barre air) a hoʻomaka i ka ʻumeʻume ʻana i nā newbies a me nā yoga kūpaʻa like. ʻO ke kiko: Hop i loko o kahi hammock silky sling, i uhi ʻia mai ke kaupaku a kākoʻo i kou kaumaha o ke kino. E hoʻokele ʻoe i ka lole a paʻa ʻoe i nā poses (e like me nā poʻo poʻo) a i ʻole hana i nā hana maʻa (swings, back-flips) i loko o ia mea, a i ʻole e hoʻohana ʻoe ia mea e like me ka mea hoʻomaʻamaʻa hoʻomaha TRX, e kākoʻo i kou mau wāwae no ka hoʻoikaika kino e like me ka pahu -up a i ʻole kou mau poho lima no ka hoʻoiho triceps. (Hoʻohui, nā mea nani i nā hammock siliki e hana ai no ke gula gula.)

ʻAʻole kēia mau hana ma waho o ka pahu i kahi gimmick: Ua ʻike ʻia kahi noiʻi hou mai ka American Council on Exercise (ACE) i nā wahine i hana i ʻekolu mau papa yoga yoga he 50 mau minuke i kēlā me kēia pule no ʻeono pule i nalowale ka awelika o ʻelua a me ka hapalua. nā paona, 2 pākēneka momona o ke kino, a ma kahi o hoʻokahi ʻīniha mai ko lākou pūhaka, ʻoiai e hoʻonui ana i kā lākou VO2 max (kahi ana o ke olakino) e kahi 11 pākēneka nui. I ka ʻoiaʻiʻo, kūpono i nā yoga mokulele ma ke ʻano he ʻano hoʻoikaika mehana, i kekahi manawa, hiki ke komo i kahi ʻāina ikaika. ʻO nā papa i ʻoi aku ka nui o nā haʻuki e like me AIR (airfitnow.com), ka mea e hoʻohui i nā mea o ka hoʻoulu ʻana, Pilates, ballet, a me HIIT- "e loaʻa ana kahi pane physiological ʻoi aku ka ikaika," wahi a ka mea kākau noiʻi ʻo Lance Dalleck, Ph.D., he mea kōkua. polofesa o ka hoʻoikaika kino a me ka ʻepekema haʻuki ma ke Kulanui o ke Komohana ʻo Colorado. Unuhi: nā hopena nui aʻe!

ʻOiai ua hoʻomaka paha ke ea lewa e like me kekahi o nā mea āu e noho ai ma New York City a i ʻole ʻo Los Angeles e hoʻāʻo ai, ua hoʻolaha ʻia kona loaʻa. Hāʻawi nā Crunch Gyms (crunch.com) i nā yoga lewa a me nā papa barre lewa a puni ka ʻāina; Unnata Aerial Yoga (aerialyoga.com) i hōʻike ʻia i nā lumi lumi i loko o ka ʻāina; a he mau wahi nā kalepa liʻiliʻi e like me AIR i nā kūlanakauhale he nui. Hiki iā ʻoe ke kūʻai i kāu hammock ponoʻī a hana i kahi hoʻolālā lewa ma ka home. (Hele mai ka Harrison AntiGravity Hammock me kahi hammock, nā mea āpau e pono ai ʻoe e hoʻonohonoho, a me kahi DVD workout, no $295 ma antigravityfitness.com.)

No laila, ʻoi aku ka maʻalahi ma mua o ka paʻi ʻana i kahi papa hammock-a ʻaʻole wale no ke kuni momona a hoʻonui nui i kāu pae hoʻoikaika kino. Eia ka mea e hoʻokaʻawale ai i nā hana lewa ākea mai nā kumu koho honua. (ʻO ke yoga mokulele kekahi o nā kaila yoga wacky hou e pono ai ʻoe e hoʻāʻo.)

1. ʻAʻohe mākau (a kāmaʻa paha!) Koi ʻia

E hāʻawi i nā kumuhana hoʻāʻo ACE i mau hiʻohiʻona: ʻumikūmāono mau wahine i koho wale ʻia, nā makahiki 18 a 45, ua hōʻoia hiki iā ʻoe ke hele i nā hana lewa e anuanu a loaʻa ka hang o nā mea. ʻO ka hapa nui o nā lumi lumi yoga e loaʻa nā papa no ka poʻe hoʻomaka mua, a hāʻawi ʻo AIR i kahi papa "kahua" no ka poʻe e hoʻomaka nei.

2. ʻO ia kekahi o nā hoʻomaʻamaʻa ab maikaʻi a puni

"ʻO kahi pōmaikaʻi o ka haʻalele ʻana i kāu papa hana ma ka honua, ʻo ia ka nalo ʻana i ke kiko o ke kūpaʻa. E hoʻomaka koke ʻoe e hoʻokomo i kāu kumu me ka ʻike ʻole ʻole," wahi a Lindsey Duggan, ka mea nona ka AIR Aerial Fitness – Los Angeles.

"ʻO ia ka ʻoi loa o ka hoʻomaʻamaʻa ab pono aʻu i ʻike ai i kekahi manawa." ʻOiaʻiʻo, ʻaʻole wale nā ​​wahine ma ka ACE hoʻopaʻa i kahi ʻīniha, akā aia nō kekahi hōʻike anecdotal mai a Dalleck: Ua ʻaneʻane lākou āpau i ʻōlelo e pili ana i ka manaʻo me he mea lā ua hoʻomaikaʻi nui ʻia ko lākou ikaika nui i nā pule ʻeono. (Kūleʻa i ka honua? E hoʻāʻo i kēia kahe vinyasa e hōʻino i kou abs.)

3. E hoʻohuli ʻoe no ka pīhoihoi o ia

E noʻonoʻo i ka leʻaleʻa o ka pāʻani ʻana i ka acrobat no hoʻokahi hola. Ke hana nei ʻoe i nā hana hoʻoikaika kino ʻaʻole paha ʻoe e hoʻāʻo pinepine ʻole me ke kōkua ʻole mai ka silika kau. "ʻO ka mea leʻaleʻa ka mea e paʻa ai kā mākou mea kūʻai aku me nā papa," wahi a Duggan. A ʻaʻole ʻoe e pono e noiʻi e haʻi iā ʻoe inā ʻoe leʻaleʻa i kāu hoʻolālā, e hana pinepine paha ʻoe ia.

4. Māmā ka posing moena

Ke hana nei ma luna o kou poʻo a i ʻole forearm e kū i yoga? E hoʻopoina i ke kīkē ʻana i ka paia a noʻonoʻo i kēia: "Hoʻopili ke silika i kou kino a kākoʻo iā ʻoe i kekahi mau ʻano paʻakikī e like me ka hoʻohuli ʻana, e hāʻawi ana iā ʻoe i ka ʻike i ke ʻano o ka manaʻo ʻana," wahi a Duggan. I nā huaʻōlelo ʻē aʻe, ʻo ka lawe ʻana i kekahi mau papa lewa e hoʻonui i kāu pāʻani i kāu mau papa yoga maʻamau pū kekahi.

5. Helu ʻia he cardio pū kekahi

Ua manaʻo nā mea noiʻi ACE e paʻa ana ke kino piha. "Ua hoʻonui ka poʻe i hoʻopaʻa haʻawina i ka nui o nā mākala a hoʻemi i ka nui o nā momona ma nā wahi āpau, no laila ke hāʻawi nei paha nā yoga mokulele i nā pono kūkulu ikaika," wahi a Dalleck. (Manaʻo wau e ʻike i ka wehewehe ʻana i kou poʻohiwi a me kou mau lima, ʻo Duggan i ʻōlelo.) Akā ua pūʻiwa ka poʻe ʻepekema i ka pehea o ka cardio intensive kēia ʻano yoga. "I ka hoʻomaka ʻana o ke aʻo ʻana, ʻaʻole mākou i manaʻo e hoʻopili pono nā pane o ke kino i yoga yoga me kekahi o nā ʻano, ʻoi aku ka nui o nā hana maʻamau a ka cardio, e like me ke kaʻa kaʻa kaʻa a me ka ʻauʻau ʻana," wahi a Dalleck. Ua ʻike lākou i ka puhi ʻana o ka calorie-320 mau calorie i loko o hoʻokahi manawa he 50 mau minuke lele mokulele yoga-ʻoiaʻiʻo ia me ka mana o ka hele wāwae.

6. ʻAʻohe-hopena

Inā loaʻa paha iā ʻoe nā pilikia o ke kuli a me ka ʻole, ʻo ka hoʻohui ʻana i kekahi mau hana hoʻohaʻahaʻa a ʻaʻohe hopena maikaʻi ia nāu, a he maʻalahi loa nā papa lewa ma nā hono, wahi a Dalleck.

7. E hele wāwae ʻoe me ka manaʻo iā Zen

Hōʻike ka noiʻi e hiki i nā hana noʻonoʻo ke hōʻemi i ke koʻikoʻi, a ʻaʻohe ʻokoʻa ka yoga ākea. Pau nā papa me ʻoe e moe ana i ka savasana, cocooned i loko o ka hammock i kou hāliʻi mālie ʻana mai kēlā ʻaoʻao a kēia ʻaoʻao. E kamaʻilio e pili ana i ka hauʻoli ʻana!

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