Types of fitness training, names of group, strength, circuit and others

Content

• Jumping fitness
• Terarobics
• A selection of martial fitness types
• Tai-bo, Ki-bo
• Kick fit
• TOP 3 dance fitness types
• Zumba
• Rope skipping
• Pump aerobics
• TOP-3 Fitness for stretching
• Aerofitness
• Stretching
• Callanetics
• Conclusion

Snezhana Korneva is a specialist in children's and adult massage.
Medical University student, Faculty of Pediatrics. Since 2015, he has been writing scientific articles. Organizes and conducts lectures and master classes on medical topics since 2021. How we spend our free time, what we do on weekends and how we plan our vacations directly affects our career and success in life. If you want to succeed, then you need to take a more balanced approach to choosing a way to spend your leisure time.

We have already talked about the most popular types of fitness in our previous article. Let's now look at the most modern ones.

All athletes are different: some prefer stability and therefore choose one or a couple of fitness areas for themselves over the course of many years. Others, on the contrary, love variety and a change of scenery.

If you are one of those who have already tried all possible sports (although this will probably take your whole life), then jumping fitness, terabonics and bosu are already in a hurry to get to know you!

Jumping fitness

This sport is suitable for those for whom physical activity is, first of all, a fun and useful pastime. Jumping fitness is also suitable for those who did not jump on trampolines as a child.

Many people think that trampolines are just children's fun, but this is a mistaken opinion. This training program first appeared in the Czech Republic. It involves performing a set of exercises on a small trampoline equipped with a handle.

What are the advantages of jumping fitness?

1. For training, other than a trampoline, no additional equipment is required.

2. There are no gender and age contraindications. If jumping on trampolines is allowed for health reasons, then both older people and children can practice jumping fitness (jumping is contraindicated for pregnant women).

3. All muscle groups are worked out, especially the muscle group of the lower extremities.

4. Jumping fitness classes improve coordination of movements and develop dexterity.

5. You definitely won't get bored. A common reason why people do not exercise is the difficulty and severity of many strength exercises. In jumping, all the movements are so interesting to perform that time flies by.

If we talk about the disadvantages, then there is probably only one, but quite significant: since this direction is still new, it will be quite difficult to find a fitness center that teaches jumping

Benefits of Fitness

• Improves overall well-being and mobility.
• Strengthens muscles regardless of the direction and type of load.
• Suitable for all ages and health conditions for any physical activity, but depending on the chosen direction.
• Among the huge variety of directions, everyone can choose a load for themselves.
• Proper implementation of fitness programs does not lead to deterioration in physical condition, unlike professional sports.
• Exercise leads to weight loss.
• When doing fitness, there is no need to resort to anabolic steroids and doping.
• Fitness classes are always varied, performed to energetic music or, on the contrary, relaxing, so everyone can choose the load individually according to preferences and taste.

Terarobics

Terarobics is one of the newest varieties of aerobics. Terabobics differs from its relatives in the use of a special set of shock absorbers (fastening on the arms and legs), which create additional load without including complex coordination and high-impact exercises.

Terraobics, as a type of aerobics, arose in 1995 thanks to the German trainer J. Weissharzer.

This type of fitness combines strength gymnastic exercises, stretching, and dance movements (don’t worry, as a rule, the choreography is not complicated, so you can easily master it), which, combined with good music, will provide a boost of vivacity and good mood!

By the way, professional dancers especially like to use terarobitics to practice a choreographed routine.

Why is terarobics gaining popularity?

1. Since this direction involves working exclusively with your own weight, terarobics is accessible to a wide range of people (as they say, it is suitable for all ages).

2. This type of aerobics has an effective fat burning effect.

3. Individual training orientation is achieved due to different stiffness and adjustable length of the shock absorber (therefore, both beginners and sports industry gurus can practice this sport)

4. Well, an undoubted advantage is the equipment itself - inexpensive, compact, simple and reliable.

Doing fitness in style: today, many types of fitness fit on the “same shelf” with Chanel handbags, iPhones and other favorites of modern fashion. Therefore, if you want to keep up with the times, then choose trendy sports along with branded clothing

Tai-bo, Ki-bo

The techniques of tai-bo and ki-bo are very similar to each other and differ only in that tai-bo combines aerobics and martial arts, and ki-bo is a dance fight (instead of aerobics, choreographic elements are presented here).

And now a little history. The founder of the tai bo technique is seven-time martial arts champion Billy Blanks.

This type of fitness combines elements of Thai boxing, taekwondo, karate and basic aerobics steps, which are combined into combinations.

Like dance forms of fitness, martial arts are very useful for the development of the brain and memory. Learning complex sequences to rhythmic music uses all parts of your brain. Martial fitness also develops coordination and a sense of balance (after all, many elements involve standing on only one leg)

A Tai Bo class includes a warm-up, an aerobic part, a strength part and a cool-down:

1. Warm-up is necessary to warm up and stretch the muscles.

2. In the aerobic part, new elements are learned, which are later combined into links

3. During strength training, additional equipment is turned on (body bars, dumbbells, balls)

And finally, stretching and restoring your breathing.

Benefits of practicing Tai Bo and Ki Bo:

1. The workouts are exciting and fun: it’s much more interesting to learn a new sequence to good music than to exercise on a cardio machine.

2. Tai-bo and ki-bo are high-intensity types of fitness, so such training increases the body's endurance.

3. During a workout, a total of 700-800 kcal is burned

4. Emotional relief on a par with punching bags.

Group classes

Group training is held in specially equipped rooms with large mirrors. Some types of classes use additional equipment (steps, fitballs, slides, etc.), and some are designed only to work with your own body. It is worth noting that most group programs are designed specifically for women. There are even separate sports clubs that only representatives of the fair half of humanity can attend.

Men prefer gyms, where they can “pull iron.” Although recently it has become fashionable among women to have a muscular body, for which they go to gyms and work out on an equal basis with the stronger sex.

Kick fit

This set of exercises combines the basic elements of aerobics and martial arts techniques.

Over time, people began to think that there is a direct connection between health and physical activity, so it is not surprising that fitness has become a modern fashion trend. If earlier sports were considered football, volleyball, hockey, skiing, which only the strongest could do, today fitness is present to one degree or another in the lives of most people.

Like tai-bo and ki-bo, kick fitness is very beneficial for the health of all structures of our body. Few people know that the word “KIC” is an abbreviation of three structural components of fitness: “cardio”, “intensity”, “conditioning - increasing physical condition to the proper level”.

Cardio includes aerobic exercise that has a positive effect on the cardiovascular system and lung function. For this, special equipment is used (most often a jump rope is used).

The intensity of the workout is achieved through a high tempo. In this regard, kick fit has a fairly large number of contraindications: heart disease, kidney disease, lung disease, disorders of the genitourinary system, early spinal injuries, arthritis, arthrosis, etc.

Conditioning is achieved through a variety of exercises for all muscle groups.

How to prepare for classes?

1. Buy comfortable shoes. This is a very important point that many people do not pay attention to.

Since kick fitness classes include both jumping rope and running exercises, shoes must be equipped with a good shock absorber system.

2. Comfortable clothes made of breathable fabric.

This item is mandatory for all types of fitness. Since active sweating occurs during exercise, it is important that clothing is “ventilated” to prevent the greenhouse effect.

3. Purchase of equipment (jump rope, dumbbells).

This item is suitable for those who do kick fitness on their own.

Mastering martial arts not only makes you prepared for the outside world, but also teaches you how to defend yourself properly. The types of fitness listed above will help you quickly get in shape, make your body sculpted and muscular.

And we continue our exciting journey through the world of fitness! And next up is our...

Fitness for duckweed

These types of activities are popular not only among the fair sex, but also among men. Increasing the elasticity of ligaments, strengthening joints, something that is necessary not only to do the splits. High-quality stretching helps to achieve success in dancing and martial arts. This type of activity is chosen to prevent the development of arthrosis and arthritis.

Calanetics

Popular fitness for women, which can be used by men and children. The direction is based on sets of static exercises taken from yoga and ballet techniques. Physical work is accompanied by correction of breathing, which makes the complex effective for maintaining figure and tone.

Bodyflech

The direction of modern fitness, which is based on sets of stretching exercises for various muscle groups in combination with proper breathing. This practice helps to effectively cope with muscle tension and normalize blood supply to internal organs.

Stretching

The main goal of the classes is to increase the elasticity of the ligaments and the flexibility of the spine. A properly selected program will allow you to perform the splits or stand on a bridge even in adulthood. Exercises can be carried out either independently or with the help of simulators.

Among modern fitness classes, new areas of a comprehensive nature are appearing, combining elements of strength training, cardio and aerobic exercise, stretching exercises, strengthening joints, the spine with the addition of breathing exercises. The new trend is versatility, the ability to cover all body systems. Many fitness areas are adapted not only for men's and women's groups, but also include activities for children: for example, fitball, shaping, dance styles, tai chi and tai bo. Attending classes for young athletes helps develop correct posture, compensates for the lack of movement during school and strengthens the body.

TOP 3 dance fitness types

Dancing is a great way to throw out all the negative energy, get in touch with your body and soul, and simply enjoy fiery music from the heart.

If you want to have fun with positive people, then you should definitely try Zumba, rope skipping and other types of dance fitness!

By the way, dance sports are an excellent workout not only for your body, but also for your brain! When you learn a new sequence, believe me, all your convolutions are included in the work. Moreover, those parts of the brain that are not involved in ordinary life are also activated.

A study conducted at the Albert Einstein College of Medicine found that older adults who danced had a lower risk of developing dementia than those who did crossword puzzles and read books.

Groovy and rhythmic music stimulates the pleasure center (increases serotonin) in the brain. Regular dancing improves long-term memory and spatial thinking.

Although some consider dancing a female sport, the benefits of such activities are great for both women and men!

Now let's look at some types of dance fitness!

Guide to group training in a fitness club: how to choose and what you need to know

Group programs - fitness for everyone!

Group training is widely popular among fitness enthusiasts, as it provides the opportunity to receive additional motivation from trainers and like-minded people and choose the appropriate level of load and intensity. By receiving moral support and meaningful advice on how to perform exercises correctly, athletes train more responsibly and effectively.

Types of group classes at the Premier Sport fitness club

1. Aerobic directions.
   Step Interval, Step, TAI-BO are a great opportunity to maintain a toned figure, recharge with positive emotions and lift your spirits.
2. Power directions.
   The choice for people who want to lose weight, gain muscle definition, and improve the constitution of their body.
3. Intelligent body.
   Wellness programs, presented mainly by various types of yoga and Pilates. Easy-to-learn exercises improve overall well-being, tone the body and charge you with positivity.
4. Dance programs.
   A fun and exciting way to get some physical exercise and feel a sense of rhythm. In addition to mastering dancing skills, you will improve your fitness and improve your health.
5. Functional training.
   Maximum loads without special training and special physical characteristics become a reality with this direction.

Above are the main types of group fitness training, which are further divided into several dozen subtypes. Thanks to this, every person who wants to keep fit and have a healthy, beautiful body will choose a suitable format.

The benefits of group training

1. Feeling of time
   . Studying in a group speeds up the passage of time. It seems that the training is going faster.
2. High efficiency. Well-thought-out training plans eliminate skidding. Conducting group training includes rest breaks within the established standards.
3. Correct technique.
   Experienced instructors, if necessary, will help and explain how to perform the exercises correctly.
4. New acquaintances.
   During training sessions you can always meet interesting personalities and expand your social circle.
5. Healthy competition.
   Working in a group, athletes are guided by leaders and perform exercises even harder, which ensures impressive results.
6. Discipline and control.
   The work is monitored by trainers who will not give you the opportunity to relax and neglect the assigned tasks.

Group training for weight loss

If you want to get rid of excess weight, then we recommend signing up for dance programs and aerobic activities. If you are well prepared, you can choose strength training sessions. If desired, it is possible to combine classes to obtain faster and better results. Please note that any collective classes are aimed at:

• general improvement of the body;
• fight against excess weight;
• lifting your mood and getting positive emotions

Therefore, the final choice should be made taking into account personal preferences.

We will always help!

Experienced instructors at the Premier-Sport gym will help you competently draw up a plan for training sessions, taking into account your current physical indicators and your goals, as well as choose the optimal schedule. To learn more about available places and types of collective training, go to the fitness center’s website or call the number.

We are located at the address of the Joint Administrative District, South-Western Administrative District of Moscow, on Olof Palme Street, 5, which is in close proximity to the Fili, Universitet, Victory Park and Sportivnaya metro stations.

Sign up for group classes and take a confident step towards your goal!

Dance programs

Aerobic programs

Power classes

Functional training

Body and mind

Zumba

We think that everyone knows about this catchy dance.

Zumba is a fitness program consisting of choreographic movements based on Latin American motifs. Zumba is a real hodgepodge and includes elements of samba, hip-hop, salsa, bachata, flamenco, etc.

Zumba is translated from Spanish as “to have fun, to buzz.” The founder of this sports movement is considered to be the Colombian choreographer-dancer Alberto Perez.

Many people deliberately do not consider dance sports, citing the fact that they will not be able to remember the next movement, but there are many ways to include dance in your life:

You can take an individual lesson.

This is an excellent opportunity for those who really want to learn how to move beautifully, but have never practiced choreography before. The trainer will point out inaccuracies and advise you on how to move more correctly, and will also tell you in detail the incomprehensible movements of the ligament.

Choose the type of Zumba that is right for you.

Few people know, but there are about 8 varieties of this dance (you will find them later in the article). Many beginners make the mistake of choosing a difficult Zumba direction, so choose what you like and get on the dance floor!

Types of Zumba:

• ZUMBA - classic

  includes simple dance movements to classical tunes.

• ZUMBA - toning

  using dumbbell maracas.

• ZUMBA - pilates

  aimed at muscle stretching and plasticity.

• IN ZUMBA - sentao

  exercises with a chair are added.

• ZUMBA - gold

  for older people.

• ZUMBA - step

  using a step platform

• It's not hard to guess where it's held aqua - ZUMBA

  . Exercises in the pool are useful for people with spinal problems and pregnant women.

• And of course ZUMBA - kids

  for the little ones (4-12 years old).

Cardio training

These popular fitness trends will help strengthen the cardiovascular system, increase endurance and effectively burn extra calories. Most often, classes are held in groups using rhythmic music.

Shaping

A rhythmic fitness direction that helps restore the body or create the desired shape. Group classes are popular with women and are often held in schools for teenage girls.

Aerobics

One of the popular trends that does not lose relevance. Intensive group classes will help restore muscle tone and vitality to the entire body. One of the first sports areas that came to Russia in the 90s from abroad.

Aquadynamics

Classes are held in a swimming pool, so they will be of interest to teenagers, pregnant women and people with spinal problems, as the water relieves stress from the back. Despite the apparent simplicity of the exercises, they will require effort and after the session you will feel that the muscles have been well worked.

Step aerobics

The peculiarity of this fitness direction is the steps. Various combinations of stepping exercises are used using special step platforms that simulate the ascent and descent of steps.

Rope skipping

This new type of fitness involves performing various tricks, including acrobatic ones, while jumping rope. In addition, during his performance the athlete performs some choreographic elements of Break Dance, Hip-Hop, rock and roll and other styles.

The number of possible variations of the performance is quite large:

• solo performance, when the athlete independently turns the rope and at the same time performs tricks.
• Double Dutch. This type of rope skipping is considered the most spectacular: two people twist the rope, and one or more athletes perform various jumps, somersaults, flips and stances.
• A team competition, when several members of one team participate in a performance.

In addition to freestyle, there are other types of rope skipping:

1. Speed ​​competition (how many jumps you can do in 30 seconds determines your place in the competition)

2. Endurance competition (number of jumps in 3 minutes)

3. Strength competition (maximum number of double and triple jumps you can do)

World rope-skipping championships are held annually, mainly among young people, but sometimes among children and even the elderly.

By the way, before preparing for the exam, it will be useful to take a “vitamin” course in the form of several choreographic classes!

Learning new dance steps is a great way to train your memory and logical thinking!

Why skipping?

1. Skipping is one of the most active areas of fitness: jumping rope is a great cardio workout, but that's not all. During rope skipping classes, all muscle groups are involved: the calf muscles, the thigh muscles, the gluteal muscles, and the muscles of the upper limbs. And by performing acrobatic tricks, the abdominal and back muscles are activated.

2. Jumping rope is especially effective if you want to lose excess weight (up to 1000 kcal are burned in an hour of training).

3. All types of jumps, and especially jumping “with weights” in the form of a skipping rope, develop dexterity and coordination of movements. And indeed, you need to try very hard so that after the next somersault you don’t trip over the jump rope.

If you want a tough strength workout, then you can't go wrong with rope skipping!

The most popular types of fitness with an emphasis on muscle development

1 Calisthenics

The concept of calisthenics comes from the ancient Greek words kallos, which means “ beautiful.”

" and sthenos, meaning
strength
.

This methodology involves natural body movements that overcome the force of gravity. Calisthenics not only brings muscles to their natural level, but can also make them larger if you use various types of weights.

This methodology is based on movements such as push-ups, squats, pull-ups, crunches, etc. Workout, street workout, home workouts - anywhere where you use your body weight as a “simulator” is calisthenics.

Benefits of calisthenics

• Developing strength, balance and some flexibility
• Improved coordination of movements, increased body control
• Suitable for people of all skill levels
• You can do without sports equipment

2 Bodybuilding, gym

Initially, exercise machines were invented for medical purposes - to help people with disabilities and for rehabilitation after injuries. Going to the gym doesn't necessarily make you a "Schwarzenegger"—a person with an incredibly large amount of muscle. Usually people come to the gym to simply maintain their health - to lose extra pounds, strengthen muscles and ligaments.

The peculiarity of the fitness center is the following: you can choose from a large number of exercise machines for different purposes, be it cardio or strength development. Another feature is the presence of an instructor who will create a program to suit your needs, making classes safe and more effective.

Benefits of the gym

• Working with an instructor who is always ready to give advice
• Huge selection of exercise equipment for every taste
• Work atmosphere, motivation

3 CrossFit

CrossFit is a high-intensity timed circuit training that combines strength and aerobic exercise. The program primarily uses bodyweight movements, especially in the beginning. Sports equipment also found its use: weights, barbells, jump rope, etc. CrossFit incorporated a little bit of everything from different directions.

not recommended for people who are not in good physical shape to look towards CrossFit

. This is the same as flying into space for an unprepared person. Not everyone can handle strength training at a high pace. Law enforcement agencies, fire departments, military organizations, as well as fighters of various martial arts are trained using this methodology. If you are not going to become, for example, a special forces soldier, think several times whether this is what you need.

But after completing such training and getting in shape, your body will turn into a super machine capable of moving mountains. And the body will acquire a beautiful appearance.

Pump aerobics

The fast pace of modern life leads to the emergence of new sports areas aimed at achieving effective results with minimal time expenditure. One of these types of fitness is pump aerobics.

Let's figure it out: while many people are familiar with the word aerobics, the meaning of the second term may be unclear to some. Literally from English “pump” is translated as “pump, pump up”, and this is a rather interesting comparison.

The essence of the training is that all exercises are performed with a barbell (which it is not advisable to let go of during the entire workout).

Do you have a weak vestibular system? Can't you walk 10 meters with your eyes closed in a straight line (even if it's not Friday night)? Then you should definitely pay attention to dance fitness.

Despite the fact that pump aerobics is a dance form of fitness, there will be no choreographic movements here; however, all exercises are performed at a fast pace to rhythmic music.

Pump aerobics will be of interest to those who expect a good strength load. There may be several training options depending on your request:

1. Gradually increase the weight of dumbbells.

2. Increasing the pace of training or changing it frequently.

3. And even reducing the weight of the cargo.

Pump aerobics is great for those who want to burn extra calories, tone up their body, and simply for busy people who cannot spend more than 40 minutes on sports (due to its high intensity, classes last 30-40 minutes)

And, of course, contraindications; not a single type of strength fitness can do without them:

1. Classes are not recommended for those who have joint problems, previous spinal injuries, or varicose veins.

2. In addition, serious strength training is not recommended for people with diseases of the cardiovascular system.

Thus, we can say that dancing is one of the most fun and interesting types of fitness. They are useful for both men and women, children and the elderly.

Dancing charges people with its fiery energy. By the way, it is believed that women who dance have a more intense (but this does not mean unstable) intimate life and get more pleasure from intimacy with a man.

By the way, attending dance classes together, especially couples, will be an excellent family tradition. You will see, your relationship will become stronger and more comfortable.

Basic types of fitness

There are many areas in fitness, each of which represents a separate type of sports activity. Everyone who is going to engage in fitness chooses a direction according to the capabilities of the body and depending on the tasks set for themselves. We will note only the most popular types of fitness.

Aerobics and its subspecies

This direction, based on exercises for muscle development, plasticity and proper breathing, has several varieties:

• classical
  ;
• dance
  (Afro, Latin, Zumba, funk, belly dance, pole dancing, etc.), distinguished by movements characteristic of a certain type of dance;
• step aerobics
  , performed using a special platform;
• slide aerobics
  , where the exercises are similar to the movements of skiers or speed skaters;
• kick aerobics
  : the development of plasticity is combined with strength training;
• tracking aerobics
  – exercises on a treadmill with intervals and changing the inclination and speed of the machine;
• pump aerobics
  - a type of strength training using a mini-barbell, exercises with bending over, bench presses, squats (a mixture of aerobics and bodybuilding);
• cycling aerobics
  - cardio exercise on a machine, differs from regular exercise on an exercise bike in that it simulates a competition - a group cycling race in various modes.

The benefits of aerobics in all its modifications: a strong, toned, sculpted body, strengthening muscles and the respiratory system. And one more thing: group training evokes a competitive spirit and stimulates you to achieve new results, promoting a good mood. The result of such activities can be acquaintances and meetings with interesting people.

Water aerobics

A special type of fitness that involves performing physical exercises in water accompanied by music. The significant advantages of this method are good results and safety for the body. The high effectiveness of the exercises is due to the load on all the muscles of the body. Water, which has a higher density than air, resists movement in all directions, thus increasing the load. And one more thing: the temperature in the pool is lower than body temperature, in order to warm up, the body must spend calories, which means they are burned additionally. In addition, such activities are safe, since water “extinguishes” body weight and reduces the load on the spine and joints.

The advantages of aquafitness are the prevention of obesity, cellulite, varicose veins; weight loss; strengthening the cardiovascular system, stabilizing blood pressure.

This is interesting. Classes are conducted at great depths using an inflatable belt and in shallow water, where a person stands on his feet. Thus, to do exercises in water, you do not need to be able to swim.

Pilates

The training system, named after its founder, is a set of exercises to develop flexibility and individual muscle groups. In addition to improving health and losing weight, Pilates serves as a means of post-traumatic recovery, including being recommended after spinal injury.

Pilates develops endurance and flexibility, proper muscle activation, improves metabolic processes and posture, and teaches control over the body and breathing. Classes help relieve stress and relax, and are even recommended for pregnant women.

Nordic walking

Other names for walking are Nordic, Nordic or Finnish. This is a special movement technique using specially designed poles. An effective means of training the cardiovascular system and developing endurance, returning people with problems and injuries of the musculoskeletal system to a full life.

Stretching

The name of the type of fitness comes from the English word “stretching”. The course is based on exercises for stretching muscles and ligaments. The advantages of stretching: improves the elasticity of various muscle groups, blood circulation, relieves tension, burns subcutaneous fat, and eliminates cellulite.

Callanetics

One of the commercial types of fitness. The complex consists of yoga breathing exercises and static loads, which alternate with muscle stretching. Pros: improved posture, skin tone, accelerated metabolism, strengthened joints and developed body flexibility.

Interesting to know. Now the technique developed by Callan Pinckney for his bad back in the 60s of the 20th century is experiencing a new surge in popularity. This is due to the death of the author in 2012 and the opportunity to earn money without a license to use a fitness technique.

Crossfit

A set of exercises developed more than 20 years ago for the physical training of firefighters. CrossFit is based on alternating intense training in athletics, weightlifting, weightlifting, powerlifting, gymnastics and other types of physical activity. One popular exercise is to flip over massive car tires.

Fitball

Stretching exercises using a large inflatable gymnastic ball - a fitball - are performed in different positions to strengthen the muscle corset around the spine. Thanks to exercises with a fitball, posture improves, coordination of movements and flexibility develops, and muscles become stronger.

Fitbox

A technique combining aerobics exercises and Thai boxing. To the accompaniment of music at a high tempo, the athlete strikes the punching bag with his hands and feet. Such activities burn fat, tighten muscles, develop concentration of movements, reaction speed, and endurance.

Bodyflex

One of the effective types of fitness that promotes weight loss is alternating loads on different muscle groups with special breathing exercises. Aerobic breathing, on the basis of which the bodyflex technique was developed, saturates the body with oxygen, accelerates metabolism, exercise develops muscle elasticity, promotes rapid fat burning and overall rejuvenation of the body, and improves skin tone.

Note! Bodyflex is the only type of fitness that includes exercises to rejuvenate the skin of the face and neck.

TOP-3 Fitness for stretching

And now we’ll talk about probably the most important area of ​​fitness - stretching. Many people, even professional athletes, often miss this important stage of training, considering it unnecessary and, moreover, also painful.

But in fact, the benefits of stretching are very great:

• There is one interesting physical fact that also applies to humans: the more we stretch a muscle, the more it will contract. This phenomenon is important if you have a competition and need to show the best strength result.
• Stretching replaces going to a massage therapist: relaxing the muscles removes body blocks, stretching the neck muscles fights headaches (which often arise due to muscle spasms).
• Stretching is extremely beneficial for the female body: when stretching the muscles that strengthen the girdle of the lower extremities, the blood supply to the pelvic organs improves. Thanks to this, pain during menstruation disappears, pregnancy is less painful and the period of reproductive activity increases.

Aerofitness

Have you ever done fitness while floating in the air right under the ceiling? No? Then quickly sign up for an aerial yoga class, everyone should try it!

Photos of Hollywood celebrities performing exercises in the air on long bright ribbons are increasingly appearing on social networks. So a true fan of anti-gravity fitness is Gwyneth Paltrow.

“Aerial” ribbons were used back in the 50s during the training of circus performers, but they gained universal fame only in the late 90s thanks to the American dancer and gymnast Christopher Harrison.

During classes, direct and inverted elements of such types of fitness as yoga, Pilates, and callanetics are performed. Sounds almost unreal, doesn't it? But in fact, even beginners in the world of sports can do aerial fitness.

What are the advantages of aero fitness?

1. Thanks to its non-standard format, this fitness direction will interest you and give you the most unusual, but definitely pleasant sensations.

2. Since you are in the air while doing the exercises, your exercises are carried out as if with weights. But due to the fact that you work with your own weight, this type of fitness is atraumatic.

3. The bands support the body and relieve excess stress from the joints and lumbar spine.

4. Thanks to the force of gravity on your body, the muscles of your back and limbs are better stretched.

5. Some people mistakenly believe that people with a lot of weight cannot do aerial fitness, but in fact the bands can withstand loads of up to 180 kg, and there is always a safety net at the bottom in the form of a mat, so both men and women can practice this area of ​​fitness, regardless from physique.

Aeroyoga and aerial fitness are fun and interesting! Who among us would not want to swing on a swing, like in childhood, and with health benefits?

Who will benefit from aerial fitness classes especially?

• For children, such activities are a good way to prevent scoliosis and other disorders of the musculoskeletal system.
• For the elderly
• For pregnant women and those who have just given birth
• For children with neurological disorders (cerebral palsy, autism, Down syndrome)

Despite the fact that aerial gymnastics has more positive points, it still has its prohibitions:

1. Aerofitness is contraindicated for high-stage hypertension, since inverted poses are also performed during classes, which is accompanied by an increase in intracranial pressure.

2. Another strict contraindication is herniated vertebral discs.

3. Enlarged thyroid gland.

4. Heart defects.

Stretching

The word stretching comes from the English “stretching, stretching.” Therefore, it is not difficult to guess what to expect from this sporting area.

Stretching training includes a set of exercises to improve stretching and flexibility. After just a few classes, you will feel how your body gradually becomes flexible and graceful.

By the way, it’s very cool to combine stretching classes with dance fitness.

Many people mistakenly attribute stretching to stretching the leg muscles, but in fact, the most important exercises of this type of fitness are those aimed at relaxing the muscles of the back and neck, which hold our main frame, the spine.

Probably every woman over 35 has thought at least once about the elixir of youth. But it's impossible, isn't it? Not this way! Stretching will help you feel 10 or even 15 years younger. It's no secret that grace, flexibility and plasticity are associated with youth. Therefore, with regular stretching, the condition of your skin will improve, stretch marks will disappear, and in general you will feel a surge of strength and energy.

Have you ever tried to do the splits? If yes, then you probably remember how painful it is. And how difficult it is to overcome yourself and sit for the remaining 30 seconds, while trying to relax as much as possible. But when you see the result of your efforts, feelings of joy and pride overwhelm you.

Of course, stretching has its contraindications:

1. These are mainly dislocations of joints, sprains of ligaments and muscles.

2. In addition, stretching is not recommended for people with diseases of the cardiovascular system.

3. Well, don’t forget that if you have a fever, it’s better to rest at home.

What you should pay attention to:

• Stretching is one of the final stages of training, and for good reason! The better you warm up your muscles during exercise, the less likely you are to get a sprain or muscle rupture.
• Warm up - from the word warm up. This is a very interesting point: have you noticed that, outside, under the rays of the sun, your body seemed to become more flexible? The fact is that not only physical activity, but also high temperature can stretch muscles well. Therefore, it is recommended to do stretching in a warm room.
• Stretching is always accompanied by proper breathing. That is why it is better to start your acquaintance with stretching together with a specialist! It will show you where to inhale and how to exhale, which will help you relax better.

Schedule

In professional sports, training takes up most of the time and the daily routine is scheduled minute by minute for months in advance.
Special schedules are drawn up for athletes - cycles, according to which they, for example, prepare for the Olympics or other competitions. Any deviation may result in failure to achieve the desired results. In fitness, everything is simpler; a person comes to workout in his free time and whenever he wishes. And if he wants to take a break, then he won’t endure any problems from it. So, now you and I know that fitness is more gentle physical activity that is aimed at maintaining and strengthening health. For fitness, it is enough to engage in feasible physical activity at any convenient time and eat right. And sport is a professional activity that is associated with a focus on: achieving sports results, winning competitions, setting records; These are prohibitive loads for the body, the risk of injury, a strict diet and daily routine. Fitness is like a part of life. And sport for a person becomes his whole life. [ratings] (Visited 1,353 times, 1 visits today)

Callanetics

If you determine the effectiveness of a sport by how difficult it was for you to perform the exercises, then callanetics will become your favorite type of stretching.

Callanetics is a special type of gymnastics that combines static exercises and stretching. Callanetics is sometimes called the fitness of awkward positions. And it’s true: the most difficult thing in this sport is to maintain balance for several minutes, which requires considerable strength.

Therefore, callanetics is effective if your goal is to lose weight. But this sport is very capricious: you will see results only if 3 golden rules are followed: balanced nutrition, proper breathing and high-quality performance of each exercise.

This set of exercises, created by the American Callan Pinkney, affects all tissues of the body, thereby improving muscle tone and promoting rapid correction of figure and weight.

What are the advantages of callanetics?

• Most of the exercises do not require special training, so this type of gymnastics can be practiced by experienced athletes and beginners, children and the elderly.
• The exercises do not require special equipment, and you can easily find a variety of instructional videos on the Internet, so this stretching can be done at home.
• Since callanetics includes elements of yoga, this program clears thoughts and improves psycho-emotional state. Many people accumulate negative emotions within themselves. Therefore, periodically (the more often, the better) it is necessary to “spring clean” our body.

Important:

• This specialized sports set of exercises must be performed at a very slow pace, gradually increasing the intensity of the training; you should not overexert yourself during exercise.
• It is important to monitor the correct technique for performing the exercises; to do this, you can stand in front of a mirror and record every movement.

Callanetics is an excellent way to maintain an adequate level of physical activity, but it also has its disadvantages.

The main one is the increased complexity of the exercises. This type of fitness is mainly designed for people with a high level of physical development, so beginners may not be able to do some positions.

But it’s not for nothing that they say: “Aspiration and work will grind everything down.” It's important not to give up.

Stretching is really necessary for your body and your muscles. By stretching, muscles relax and recover more easily. In addition, stretching helps eliminate lactic acid, which is largely the cause of muscle pain after exercise.

Stretching makes the body flexible and graceful! And when you begin to feel your body, you become more confident! Therefore, stretching is useful for both girls and men.

Goals

The most important difference is the different goals that athletes and those involved in fitness set for themselves. The main goals of fitness are to get a toned body, improve health, burn fat, increase muscle mass and strength, develop endurance and flexibility. Anyone can go to the gym, repeat exercises from the Internet or television, or just go for a run and on the horizontal bars. To achieve the desired result, you do not need to make extreme efforts. You can start doing fitness at any age if there are no health contraindications.

And when it comes to sports, the main task is sporting achievements, records, victory in competitions at various levels, and obtaining a rank. Athletes, as a rule, have been practicing since childhood, subjecting their bodies to colossal physical stress and are always aimed at one thing - achieving maximum results, they strive for victory and give all their best.