Litsela tse 7 tsa Aerial Yoga li Tla Isetsa Boikoetliso ba Hao Boemong bo latelang

Litaba

• 1. Ha ho na litsebo (kapa lieta!) Tse hlokahalang
• 2. Ke e mong oa molemo ka ho fetisisa ab Workouts ho pota
• 3. U tla phethela thabo ea eona
• 4. Mat poses e ba bonolo ho e tseba
• 5. E baleha le eona e le pelo ea pelo
• 6. Ke tšusumetso ea zero
• 7. U tla tsamaea u ikutloa Zen
• Tlhahlobo bakeng sa

Ponahalo ea hau ea pele mokhoeng oa morao-rao oa boikoetliso e kanna eaba e bile ho Instagram (#AerialYoga), moo litšoantšo tsa botle ba yoga bo nyatsang matla a khoheli bo ntseng bo ata. Empa ha ho hlokahale hore u be acrobat-hole le eona-ho ithuta le ho rata li-air, kapa antigravity, boikoetliso.

Litlelase li ile tsa qala ho ts'oara ka mokhoa oa yoga lilemong tse 'maloa tse fetileng (ha e sa le li kopanya ho kenyelletsa mefuta e nyalisitsoeng, ho kenyeletsoa barre ea sefofane) mme tsa qala ho hohela batho ba bacha le li-yogi tse inehetseng ka ho tšoanang. Moko-taba: Hopola hammock e tšoanang le letjeketjane, e koahetsoeng holimo 'me e ts'ehetsa boima ba' mele ba hau. U tla tsamaisa lesela e le hore u tšoare li-pose (joaloka li-headstands) kapa u etse maqheka (swings, back-flips) ka hare ho eona, kapa u tla e sebelisa joalokaha u ne u tla sebelisa mokoetlisi oa ho emisa TRX, ho tšehetsa maoto a hau bakeng sa boikoetliso bo kang ho sutumetsa. -ups kapa liatla tsa hau bakeng sa li-tricep dips. (Ho feta moo, li-hammocks tse ntle tsa silika li etsetsa Instagram khauta.)

Ts'ebetso ena ea kantle ho lebokose ha e makatse: Phuputso e ncha e tsoang ho American Council on Exercise (ACE) e fumane hore basali ba entseng lithuto tse tharo tsa metsotso e 50 tsa yoga ka beke bakeng sa libeke tse tšeletseng ba lahlehetsoe ke karolelano ea tse peli le halofo liponto, karolo ea 2 lekholong ea mafura a 'mele, le lisenthimithara tse le' ngoe ho tloha thekeng, kaofela ha ba ntse ba senya VO2 max (tekanyo ea boikoetliso) ka liperesente tse 11 tse nyarosang. Ebile, yoga ea sefofane e tšoaneleha ho ikoetlisa ka mokhoa o itekanetseng, eo ka linako tse ling e ka kenang tšimong e matla. Litlelase tse ratang ho bapala lipapali joaloka AIR (airfitnow.com), e kenyelletsang maemo a boemo ba leholimo, Pilates, ballet le HIIT- "li etsa karabelo e matla le ho feta ea mmele," ho bolela mongoli oa boithuto Lance Dalleck, Ph.D., mothusi moprofesa oa boikoetliso le lipapali tsa lipapali Univesithing ea Western State Colorado. Phetolelo: liphetho tse kholoanyane!

Le ha boikoetliso ba moeeng bo kanna ba qala e le e 'ngoe ea lintho tseo u tlamehang ho lula New York City kapa Los Angeles ho li leka, phumaneho ea eona e namme. Crunch gyms (crunch.com) e fana ka lihlopha tsa yoga le lifofane tsa naha ka bophara; Unnata Aerial Yoga (aerialyoga.com) e hlahisoa litsing tsa naha ka bophara; le li-boutique clubs tse kang AIR li na le libaka metseng e mengata. U ka ba ua reka hammock ea hau 'me ua ikoetlisa lapeng. (Harrison AntiGravity Hammock e tla le hammock, ntho e 'ngoe le e' ngoe eo ue hlokang ho e beha, le DVD ea ho ikoetlisa, ka $295 ho antigravityfitness.com.)

Kahoo ho bonolo ho feta leha e le neng pele ho otla sehlopha sa hammock - eseng feela bakeng sa ho chesa mafura le matlafatso e kholo ho boemo ba hau ba ho ikoetlisa. Mona ke se hlileng se khethollang ho ikoetlisa ka sefofane ho fapana le mekhoa e meng e thehiloeng. (Aerial yoga ke e 'ngoe ea mekhoa e' maloa e mecha ea yoga eo u hlokang ho e leka.)

1. Ha ho na litsebo (kapa lieta!) Tse hlokahalang

Lumella lihlooho tsa tlhahlobo ea ACE hore e be mehlala: Basali ba leshome le metso e tšeletseng ba khethiloeng ka mokhoa o ikhethileng, ba lilemo li 18 ho isa ho tse 45, ba pakile hore o ka kena mesebetsing ea moeeng o bata haholo mme o ntse o fumana lintho. Boholo ba li-studio tsa yoga tsa sefofane li na le litlelase tsa ba qalang, 'me AIR e fana ka sehlopha sa "motheo" bakeng sa ba sa tsoa qala.

2. Ke e mong oa molemo ka ho fetisisa ab Workouts ho pota

Lindsey Duggan, mong'a AIR Aerial Fitness-Los Angeles o re: "Molemo oa ho tlosa kemiso ea hau fatše ke hore u lahleheloa ke ntlha ea hau ea botsitso; u tla qala ho kenya mohopolo oa hau hang-hang u sa elelloe."

"Ka 'nete e bile boikoetliso bo sebetsang ka ho fetisisa boo ke bo boneng nakoana." Ehlile, ha se feela hore basali ba thutong ea ACE ha ba theotse inch, empa ho boetse ho na le bopaki bona bo sa tloaelehang ho tsoa ho Dalleck: Hoo e ka bang kaofela ha bona ba buile ka ho ikutloa eka matla a bona a mantlha a ntlafetse haholo nakong ea libeke tse tšeletseng. (O ile a lula fatše? Leka phallo ena ea vinyasa e hlaselang abs ea hau.)

3. U tla phethela thabo ea eona

Nahana hore na ho monate hakae ho bapala acrobat ka hora. Ka tšohanyetso u ntse u etsa maqheka a boikoetliso ao u ka 'nang ua se ke ua a leka ntle le thuso ea silika ea ho emisoa. "Ntho e monate ke eona e etsang hore bareki ba rona ba khomarele lihlopha," Duggan o re. Ebile ha u hloke lipatlisiso ho u joetsa hore haeba u natefeloa ke ho ikoetlisa, u kanna oa e etsa khafetsa.

4. Mat poses e ba bonolo ho e tseba

Na u ntse u sebetsa setulong sa hau sa hlooho kapa forearm stand ho yoga? Lebala ho raha lebota 'me u nahane ka sena: "Silika e pota-potile' mele oa hao 'me e u tšehetsa ka maemo a itseng a thata joaloka li-inversions, ho u fa phihlelo ea hore na pose e lokela ho ikutloa joang," Duggan o re. Ka mantsoe a mang, ho nka litlelase tse 'maloa tsa sefofane ho ka phahamisa papali ea hau le litlelaseng tsa hau tse tloaelehileng tsa yoga.

5. E baleha le eona e le pelo ea pelo

Bafuputsi ba ACE ba nahanne hore ho tla ba le tiiso ea 'mele e felletseng. "Barupeluoa ba ithutoang ba ekelitse mesifa le ho fokotsa mafura hohle, ka hona ho ka etsahala hore yoga ea sefofane e fane ka melemo ea ho aha matla," ho bolela Dalleck. (Lebella ho bona tlhaloso mahetleng le matsohong a hao haholo, Duggan o re.) Empa bo-rasaense ba ile ba makatsoa ke hore na mofuta ona oa yoga o matla hakae. "Qalong ea thuto, re ne re sa lebella hore karabelo ea 'mele ho yoga ea sefofane e tla tsamaellana le ea mefuta e meng, e tloaelehileng ea boitlhakiso ba pelo, joalo ka baesekele le ho sesa," ho bolela Dalleck. Ba fumane hore khalori e chesa-lik'hilojule tse 320 ka nako e le 'ngoe ea metsotso e 50 ea yoga ea moeeng - ha e le hantle e tšoana le ea ho tsamaea ka matla.

6. Ke tšusumetso ea zero

Hore na o na le mathata a mangole kapa che, ho eketsa boikoetliso bo fokolang kapa bo se nang tšusumetso ho molemo bakeng sa hau, 'me litlelase tsa sefofane li bonolo hakana manonyeletsong, Dalleck o re.

7. U tla tsamaea u ikutloa Zen

Lipatlisiso li bontša hore mesebetsi ea kelello e ka fokotsa khatello ea kelello, 'me yoga ea moeeng le eona e joalo. Litlelase tse ngata li qetella u robetse savasana, u kentsoe ka har'a hammock ha u ntse u tsokotsa ka bonolo ho tloha ka lehlakoreng le leng ho ea ho le leng. Bua ka ho nyakalla!

Tlhahlobo bakeng sa