Rehabilitation programs: soft-fitness
Often, people with serious contraindications come to intensive group training. After a long break in classes, they hurry to lose weight, pump up atrophied muscles, restore their physical form. But to be engaged in full force - means, again to appear on "a bench spare". Sports doctors advise: refrain from heavy loads, if you have not trained for a long time, are in a weight category above the norm or just very tired. Pay attention to your health. Various problems with the spine and joints, the recovery period after injury, pregnancy, a tendency to hypertension, varicose veins - this is an excuse to give up routine training in favor of the sparing. Soft-fitness is now being actively introduced as a separate program.
Features
Not boring. Classes are built on the basis of popular programs - yoga, pilates, tai chi - and are combined with exercises from rehabilitation programs and stretching. No parallels with exercise therapy! Improves the sense of self-control. "A person learns to follow technology and organize their movements. Good coordination reduces the likelihood of injuries associated with an unnatural position of the body during exercise. Correct posture is formed. During training, a greater number of muscle groups and fibers of various types, including small muscles, are involved in the work. An emphasis is placed on stretching the spinal column and developing an intramuscular corset. You can choose the load. Training is suitable for both beginners and trained. The same action can be performed with different amplitudes.
Body & Mind programs: myofascial relaxation
If your rhythm of life does not allow you to avoid fatigue and fatigue, as well as associated migraines, back pain, excessive excitability or, on the contrary, drowsiness, then you need to think about relaxation. Constant tension leads to disruption of posture, muscle imbalance, a decrease in the level of flexibility and mobility of the entire body. Relax & Stretch (myofascial relaxation and stretching) will help relax. The program is based on the idea of self-massage, which has long been practiced both in the East and in the West. The lesson uses balls, with their help you achieve relaxation of muscles and fascia, and then stretch them.
Features
Improves the state of the nervous system. With the help of the ball, you gently act on the active points, relieving tension or, on the contrary, forcing one or another muscle, or this organ, to work harder. The occupation leads to complete relaxation. The skin will be fine. Self-massage stimulates blood flow to the skin, as a result - its condition improves. It helps to take a step forward. Often it is stress that becomes a stumbling block when you solve the problem of excess weight. By combining this activity with a diet, you will quickly achieve a positive result.
Programs by age: anti-age
Fitness clubs try to meet customers and take into account the interests of not only the young audience. After all, not everyone has a desire to train under musical novelties or master the intricate movements of hip-hop. Therefore, in the schedule of the club, you can increasingly meet programs with age qualifications. So there were special classes for people from 45 years old. AntiAge is a well-balanced workout that takes into account the physical abilities of the audience. With age, hormonal changes occur in the body, the elasticity of the vessel walls and muscle tone decrease, because of the lack of calcium, the bones become more fragile. All these nuances are met when drafting the program. Exercises take into account and prevent osteoporosis. The program is based on the once popular in our country and undeservedly forgotten rhythmic gymnastics. And for the musical accompaniment we chose disco 80-90s in modern processing.
Features
A place for communication. Thanks to the fact that the training takes into account the physiological and psycho-emotional changes in the body, those who practice feel very comfortable. Simple coordination exercises. In the AntiAge lesson, no one will customize you. In the training included simple dance elements as a workout, simple strength exercises to maintain muscle tone and, of course, the final stretch. Personal approach. Attention is paid to individual approach and communication with clients, since at this age it is very important to take care of your body carefully.
Waking and jazz-funk
For those who like to dance and knows that real dance is improvisation, and not a series of planned, consistent movements. It is inspiration, freedom of expression and emotion. However, everything, of course, begins with the study of movements. Good dancers are universals. The more you know the styles, the more interesting your movements. Such dance directions as waacking and jazz-funk exist in America and Europe for a long time. In Russian dance schools these styles have entered recently, already appear in the programs of fitness clubs.
Features
Impulsiveness. Waking and jazz-funk are flashy styles, with a kind of foppishness. In training, you learn to "act", play the audience, correctly present yourself. In waking you are a model on the podium, and in jazz-funk - a person free from social stereotypes. In addition, during the lesson a lot of time is devoted to the technique of hands, plastic and, of course, learning various dance combinations. Life style. Be engaged in the direction that best suits your character. But if you chose waking or jazz-funk, this does not mean that you should completely change your lifestyle, become a glamor diva or freak. Run to dye your hair in blue and do not need piercings, but it's worth buying bright, uplifting clothes, accessories and shoes. In addition, more often listen to music at home, to which you dance in class, and improvise. Strong arm muscles. In waking, there are a lot of "excessive poses", deflections and inclinations, so you will develop flexibility. But the main thing is, of course, hands. They work constantly! In jazz funk, the whole body is involved, the movements are more powerful, the tempo is higher.
Triathlon and group classes in the gym
If your goal is to lose weight or gain muscle mass, these exercises are the most effective. Training for triathlon is a combination of running, cycling and swimming. In the group session in the gym with a coach, strength exercises are carried out in intensive mode. In the hall of the station all the main muscle groups are arranged in a circle, and the training itself is very dynamic.
Features
Diversity. In the triathlon format, first as a warm-up, you swim for 15 minutes. Then, changing clothes, you go to the saikl lesson, and then - cross on the track. Saves time. Strength training in the studio allows you to work out all the major muscle groups in 30 minutes. By efficiency, it will be somewhere around 60% of the classical training in the hall. " Development of endurance. Strengthening the cardiorespiratory system, development of endurance is the main task of the lessons. Pole Dance (Pole Dance), pole dance - the direction is not new, but as a fitness it began to be perceived quite recently. Only now from dance studios and schools he moves to gyms and becomes popular. And this is not surprising: the lessons of pylon dance - the synthesis of power and functional training with acrobatics.