„Solidcore“ pradedantiesiems – viskas, ką reikia žinoti prieš pradedant pamoką

Solidcore sutikimu

Solidcore sutikimu

Jei tau įdomu viskas 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 vietų visoje JAV galite užsiregistruoti Foundation50 ir Starter50 seansams, kurie leidžia daryti pertraukas tarp trasų ir apima išsamesnes jūsų trenerio demonstracijas. Vėlgi, jei esate pradedantysis, labai rekomenduoju dalyvauti kuo daugiau jų; Jūs vis tiek gausite labai gerą treniruotę, kai priprasite prie Solidcore stiliaus treniruotės. O kol kas skaitykite toliau, kad rastumėte atsakymus į dažniausiai užduodamus klausimus, pasak Browno, apie viską, nuo ką dėvėti iki kada galite tikėtis rezultatų.

— Papildomas Angelica Wilson reportažas

Solidcore sutikimu

Ką turėtum dėvėti „Solidcore“ klasėje?

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 rankenos kojinės jei norite.)

Solidcore sutikimu

Kada pastebėsite „Solidcore“ užsiėmimų rezultatus?

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.

Solidcore sutikimu

Kokios yra skirtingos „Solidcore“ mašinos dalys?

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.

Solidcore sutikimu

Kokie yra skirtingi Solidcore klasių tipai?

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.

Raumenims būdingos klasės yra Focus50, šerdis ir įstrižinė viršutinė kūno dalis; Focus50, šerdis ir įstrižai apatinę kūno dalį; ir Focus50, apatinė viršutinė kūno dalis. „Solidcore“ taip pat siūlo trijų tipų 30 minučių trukmės greitąsias klases. Kiekvienas sutelkia dėmesį į pagrindinę ir vieną raumenų grupę, ty. šerdies apatinė kūno dalis, pagrindinė viršutinė kūno dalis arba šerdies įstrižai.

Solidcore sutikimu

Ar Solidcore yra gera treniruotė?

Treniruotės yra kaip kava – kiekvienas turi savo asmeninį mėgstamą skonį. Taigi, nors Solidcore gali būti ne visiems, žmonėms, kuriems tai patinka tikrai myliu tai.

Štai kodėl: prašydama atlikti pasikartojančius judesius ant judančios, destabilizuojančios platformos, „Solidcore“ veiksmingai nukreipia į lėtai trūkčiojančias kūno raumenų skaidulas, sako Brownas. Solidcore užsiėmimai padeda stiprinti jūsų branduolį, pagerinti mobilumą ir išbandyti koordinaciją. Ir nors užsiėmimai nėra intensyvūs kardio treniruotėms, jie vis tiek privers jus prakaituoti – tai gali būti privalumas arba trūkumas, priklausomai nuo jūsų treniruočių pageidavimų.

Solidcore sutikimu

Kaip atrodo „Solidcore“ klasė?

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.

_

Sarah Wasilak yra PS komercijos direktoriaus pavaduotoja. Turėdama daug patirties prekybos rinkoje, labai domisi SEO ir 10 metų dirbusi prekės ženklo redaktore, ji mėgsta rašyti gyvenimo būdo ir sveikatos bei kūno rengybos kategorijas. Ji turi eilutes PS, InStyle, Elle, Refinery29, Who What Wear, Elite Daily, Byrdie ir The Quality Edit ir siekia sustiprinti mažumų balsus visuose savo darbuose.

Angelica Wilson yra buvusi PS fitneso redaktorė. Ji yra aukšta, didelio dydžio jogos instruktorė, K-pop gerbėja nuo 2009 m. Jai patinka dalytis tuo, kas jai teikia džiaugsmą, kad kiti taip pat galėtų džiaugtis jos pomėgiais.