Solidcore iesācējiem — viss, kas jums jāzina pirms nodarbības

Pieklājīgi no Solidcore

Pieklājīgi no Solidcore

Ja jūs interesē viss Solidcore hype , but you're feeling rather intimidated by the thought of a navigating a Pilates reformer machine in a dark, blue-lit studio with thumping music, we get it. That's why we pulled together a primer for Solidcore beginners: so you can get familiar with what Solidcore is ahead of your first class, and feel a little more confident as you walk in the door. (It's also why we suggest taking beginner classes to develop a foundation, rather than diving right into the 50-minute, full-body strength training workout.)

It's worth knowing up front that the goal of Solidcore is to help you reach muscle failure via small, controlled movements and repetitive muscle contractions, so your body will likely feel shaky during and after the workout. Don't worry — that's the point. 'The purpose of the class is to target your slow-twitch muscle fibers, breaking them down so they build back stronger over a couple of days,' Triana Brown , Solidcore's head of talent and product development, tells PS.

110 vietās visā ASV varat reģistrēties Foundation50 un Starter50 sesijām, kas nodrošina pārtraukumus starp trasēm un ietver padziļinātas trenera demonstrācijas. Atkal, ja esat iesācējs, es ļoti iesaku apmeklēt pēc iespējas vairāk no tiem; jūs joprojām iegūsit ļoti labu treniņu, kad pieradīsit pie Solidcore stila treniņa. Tikmēr turpiniet lasīt, lai atrastu atbildes uz bieži uzdotajiem jautājumiem, pēc Brauna teiktā, par visu, sākot ar to, ko valkāt, beidzot ar laiku, kad jūs varat sagaidīt rezultātus.

— Andželikas Vilsones papildu ziņojums

Pieklājīgi no Solidcore

Kas jums vajadzētu valkāt Solidcore klasē?

Even though it's low impact, a Solidcore class gets sweaty — especially when you're moving between total-body exercises quickly. Wear sweat-wicking, close-to-the-body clothes that allow for a full range of movement. The class is done barefoot, so no sneakers or socks are required. (With that said, you can wear saķeres zeķes ja vēlaties.)

Pieklājīgi no Solidcore

Kad pamanīsit rezultātus, apmeklējot Solidcore nodarbības?

If you're going to put yourself through a tough workout, you want to know that it's helping you achieve your goals, whether that's getting stronger or feeling more flexible. As with any workout, consistency is key, and everyone will respond differently to Solidcore. But the Solidcore website says, 'On average, if you begin attending class two to three days a week, you will start to see and feel changes by the end of week two.' Within 30 days, you'll be feeling significantly stronger.

Pieklājīgi no Solidcore

Kādas ir Solidcore mašīnas daļas?

The Solidcore 'Sweatlana' machine is similar in structure to a traditional Pilates reformer and has seven distinct parts. Nonmoving platforms on either end of the machine can be stood or knelt on during class. Framing each platform are two adjustable handlebars used to stabilize the body. (Instructors may cue you to hold one or both handles, depending on the exercise.) Attached to the lower half of the handlebars are two sets of cables that are used for certain exercises. Each cable has a handle attached and is set to a specific weight.

The mobile centerpiece of of the machine is the carriage, which slides forward and backward and has numbers printed on its surface. Instructors use the numbers to cue you to place your hands and feet in certain positions throughout the class. On either side of the carriage are straps that keep your feet in place during standing exercises.

Controlling the carriage's movement are eight springs; the instructor will instruct you to adjust the springs between exercises to offer the optimal amount of resistance. Underneath the carriage is a storage area for hand weights, which are sometimes incorporated into the class (especially for arms-specific classes).

If you have belongings you need to bring with you into class, such as a water bottle or gym towel , you're advised to place these items directly beneath the carriage on the floor.

Pieklājīgi no Solidcore

Kādi ir dažādi Solidcore klašu veidi?

Solidcore offers eight different types of classes in two categories: full-body and muscle-specific. The Foundation50 and Starter50 classes are full-body classes geared toward those who are new to Solidcore and have yet to use its custom Sweatlana machine. The signature Full Body class is the brand's 50-minute class that — you guessed it — works your whole body. There are sequences of core and obliques and upper and lower body exercises incorporated throughout.

Muskuļiem raksturīgās klases ir Focus50, core un slīpā ķermeņa augšdaļa; Focus50, kodols un slīpi ķermeņa apakšdaļa; un Focus50, kodols apakšējā ķermeņa augšdaļā. Solidcore piedāvā arī trīs veidu 30 minūšu ekspresnodarbības. Katrs koncentrējas uz galveno un vienu muskuļu grupu, ti. ķermeņa apakšdaļa, ķermeņa augšdaļa vai serdes slīpi.

Pieklājīgi no Solidcore

Vai Solidcore ir labs treniņš?

Treniņi ir kā kafija — katram ir sava iecienītākā garša. Tātad, lai gan Solidcore var nebūt piemērots visiem, cilvēkiem, kuriem tas patīk tiešām patīk.

Lūk, kāpēc: lūdzot jums veikt atkārtotas kustības uz kustīgas, destabilizējošas platformas, Solidcore efektīvi vēršas pret ķermeņa lēnām raustīšanās muskuļu šķiedrām, saka Brauns. Solidcore nodarbības palīdz stiprināt jūsu kodolu, uzlabo mobilitāti un pārbauda koordināciju. Un, lai gan nodarbības nav intensīvas kardio treniņiem, tās joprojām liks jums pasvīst — tas var būt gan profesionāls, gan mīnuss atkarībā no jūsu treniņu vēlmēm.

Pieklājīgi no Solidcore

Kāda ir Solidcore klase?

Just before a Solidcore class begins, the coach will show you how to use the machine. (For this reason, first-timers are advised to arrive 15 minutes early.) When the class starts, the coach will lead you through a series of core-focused warmup sequences, offering a brief demonstration of different exercises.

The class then transitions into the main sequences, which are done on various parts of the machine. Expect to sit, stand, and kneel on the machine at different points throughout class.

To efficiently move through the class's series of sweat-inducing exercises, remember to engage your core. 'It will help with balance on the machine and allows you to perform other focused moves more effectively,' Brown says.

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Sāra Vasilaka ir PS tirdzniecības direktora asociētā direktore. Ar lielu pieredzi iepirkšanās tirgū, lielu interesi par SEO un 10 gadus zīmola redaktores amatā viņai patīk rakstīt dzīvesveida un veselības un fitnesa kategorijās. Viņai ir raksti PS, InStyle, Elle, Refinery29, Who What Wear, Elite Daily, Byrdie un The Quality Edit, un viņas mērķis ir visos savos darbos pastiprināt minoritāšu balsis.

Andželika Vilsone ir bijusī PS asociētā fitnesa redaktore. Viņa ir gara auguma, liela izmēra jogas instruktore, kas ir K-pop fane kopš 2009. gada. Viņai patīk dalīties tajā, kas viņai sagādā prieku, lai arī citi varētu atrast prieku par viņas interesēm.