Jessica Child
Jessica Child
A new class started a few months ago at the hot yoga studio I teach at called Inferno Hot Pilates. To be honest, I was never really a fan of Pilates, but my friend Jessica Child buvo instruktorė ir patikino, kad man tai patiktų, nes man patinka CrossFit ir HIIT stiliaus treniruotės.
Kas yra Inferno Hot Pilates?
Inferno Hot Pilates (IHP) sukūrė Gabriella (Gabi) Walters, sertifikuota jogos ir pilateso instruktorė. Jessas paaiškino, kad tai treniruočių sistema, kurioje pilateso principai derinami su HIIT ir atliekami šildomoje patalpoje, kurioje nustatyta 95 laipsnių temperatūra ir 40 procentų drėgmė. Tai viso kūno treniruotė, skirta stiprinti raumenis, padidinti lankstumą ir pagerinti bendrą sveikatą. Ji pridūrė, kad tai didelio intensyvumo, bet mažo poveikio, o tai padeda apsaugoti sąnarius ir raumenis.
Kuo skiriasi pilatesas ir IHP?
Pilateso principai formuoja jūsų kūną, sukurdami ilgą liesą raumenų masę. „Inferno Hot Pilates“ skiriasi tuo, kad karštis palaiko širdies ritmą, o kadangi tai HIIT stiliaus treniruotė, sakė Jess, tai gali padėti pagreitinti medžiagų apykaitą. IHP padidina šerdies stiprumą, lankstumą ir kraujotaką.
Kaip atrodo „Inferno Hot Pilates“ klasė?
IHP užsiėmimai vyksta pagal struktūrą arba tvarką, nuo kurios pradedate nuo tilto, tada pereikite prie pagrindinio, šoninio kūno (lentų klojimo, atmušimo, kojų pakėlimų ir kt.), nugaros tiesimo, o tada kojų / kardio / viršutinės kūno dalies (burpees, alpinistai, atsispaudimai ir kt.). Kartais naudojate juosteles, o kai kurios studijos turi svarmenis, bet dažniausiai tai yra kūno svorio pratimai.
There's such a variety of moves that of the three 45-minute classes I took, they were all very different. Since the structure of the workout is the same every class, you know what to expect, but not specifically what exercises you'll do in the workout.
Visada naudojamas Tabata laikmatis, kai pratimai atliekami 20 sekundžių su 10 sekundžių poilsiu arba 30 sekundžių darbo su penkių sekundžių poilsiu. Instruktorius praneš, kada pradėti, kada sustoti ir kada pereiti prie naujo pratimo. Man patiko, kad jis buvo toks greitas (nors aukščiau esantis vaizdo įrašas yra pagreitintas!) ir buvau visiškai išpiltas prakaito – džiaugiuosi, kad atsinešiau didžiulį vandens buteliuką, rankšluostį veidui ir rankoms bei persirengimą!
I'll add that I've been doing CrossFit three to five days a week for over three years. I consider myself pretty strong and fit, but this class kicked my butt. It was such a different workout than I'm used to, challenging my body and mind in a new way, and I want to try to make it to at least one class a week.
Ką apie Pilateso kvėpavimą?
One thing I noticed right away in class is that everyone was exhaling very loudly, making a hissing sound. Jess said the Pilates breath is an 'exhale out of the mouth between the teeth engaging the pelvic floor and strengthening the core muscles.' To be honest, I'm used to a quieter yoga breath, so I felt a little weird doing it during my first two classes, but started to do it a little during my third.
Patarimai Inferno Hot Pilates pradedantiesiems
New students should let the instructor know, Jess said. For her IHP newbies, she always gives a quick one-on-one intro so they know what to expect. But don't worry! The class is easy to follow because the instructor calls everything out. She added, 'the class is also designed to remind the students over and over again to use the breath, focus on alignment, do the best they can, and that it is quality over quantity.' Focus on doing the exercises correctly and you can pick up the pace as you're ready.
Kaip dažnai turėtumėte daryti „Inferno Hot Pilates“?
Two to three times a week is ideal for building strength and increasing flexibility, Jess said, but more if there is a goal of greater fat loss. Both new and seasoned students can expect to feel empowered and proud of what they are capable of doing in the class. Jess said, 'we work hard on the mat in IHP so that we can take on life outside of the studio.'
Kaip atrodo Inferno Hot Pilates
The IHP community is about empowerment and community, Jess said. In every one of the three classes I took, toward the end of class when we were all exhausted but pushing through those last few sets of reps, Jess encouraged us to high-five our neighbor, and it really amped up my energy levels, made me feel like we were all in this together, and inspired me to go harder. 'Last set, best set,' Jess would say, and I was so pumped to do my best.
Jess said she's seen the growth in her regular students, physically and mentally. She sees people talking to one another before and after class, looking forward to seeing each other each week.
Ji pridūrė: „Aš tikslingai nuklydau nuo IHP dėmesio sutelkiant dėmesį į fizinę išvaizdą ir daugiau nuo didžiavimosi tuo, ką mūsų kūnai sugeba, ką galime daryti ir ką norime daryti su savo kūnu. Tai dovana. Ir bet kuris kūnas gali tai padaryti, nes siūlomos modifikacijos.
I love how the class ends with a quick Savasana enjoying a much-appreciated cold towel on our faces, and then we give ourselves a round of applause. The class is incredibly physically challenging, and the applause feels almost like crossing a finish line, cheering each other on for our hard work and the commitment we've made to take the time to better ourselves.
