Physical activity is doubly beneficial when movement brings pleasure. If you’re tired of doing banal lunges and squats, you can try something more interesting. For example, yoga in hammocks is a special type of fitness that helps strengthen muscles, become flexible and dexterous.
What is fitness in hammocks
Aerostretching, or aerial yoga, is a type of fitness for which special loop-shaped hammocks made of thick fabric are used, attached to the ceiling. They allow you to perform exercises while hanging in the air. For some techniques, belts, hoops, stirrups, or separate pieces of light fabric are additionally used. This expands the range of possible movements.
Aerostretching was born thanks to the American dancer and choreographer Christopher Harrison. He was engaged in aerial acrobatics, and in 1991 designed an “airy hammock” made of high-strength silk to make his performances more spectacular and safe. At first, physical activity was called yoga in hammocks or aerial yoga, later aerostretching appeared on its basis.
Since 2007, Harrison has come up with eight hammock exercise techniques. These are not necessarily circus tricks and upside down turns, although there are such programs. Aerial yoga and stretching classes are suitable for people of different fitness levels. Harrison has also developed such techniques when a person stands on the floor, and a hammock is needed to fix the raised leg or lower back.
What are the benefits of stretching in hammocks?
Stretching exercises that are familiar to everyone take place on the floor, but a hard surface creates additional resistance and hinders movement. And the fabric and air help you relax and allow your muscles to gently stretch under the weight of your own body. Aerostretching and aerial yoga classes are considered safe, since the hammock can withstand a load of up to 450 kilograms on average.
American scientists considerthat a 50-minute aerial yoga session has a positive effect on the cardiovascular system. Such physical activity improves overall health, and changes for the better can be seen after a six-week hammock yoga program. Specifically, this study on the benefits of aerial yoga showed that aerial yoga has a positive influences on the health of the cardiovascular system.
There are others advantages fitness in hammocks.
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Strengthening the core muscles: Airborne activities allow you to move freely. Different body positions in a hammock engage all major muscle groups.
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Improved flexibility: Moving in the air allows you to stretch your muscles more intensely through a greater range of motion.
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Reducing the load on the spine: While you are in the air, the spine lengthens and relaxes.
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Improving the functioning of the vestibular apparatus: In some poses you need to maintain balance or hang upside down, and this helps to train the vestibular system.
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Awareness of your body: Exercises in a hammock help you better understand your physical capabilities.
Beginners are recommended to do aerial yoga twice a week. Visible effect and more flexible muscles will appear after 16 weeks of training.
In some cases, yoga can decrease unpleasant pain during the premenstrual period.
What is needed for aerostretching
For exercise in hammocks, stretching or yoga, you need to choose the right clothes.
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It is worth giving up loose pants in favor of leggings with straps or bicycle shorts. This will make your movements more free.
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Instead of bulky T-shirts, wear a sports top or tight sweatshirt to avoid getting tangled in the hammock.
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Choose clothes without zippers, buckles or rivets: they can damage the fabric of the hammock.
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You can practice barefoot, or if your feet are cold, wear non-slip yoga socks.
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If you have long hair, wear it in a ponytail or bun.
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Before exercising, remove jewelry other than small stud earrings to avoid getting caught on the hammock and damaging yourself in the process.
How are classes conducted?
During the class you will perform a series of stretching exercises. The trainer will select their complexity depending on your level of training, build, flexibility, and sometimes emotional background.
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During training, it is not necessary to climb to the very top; exercises are performed at low altitudes.
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The lesson begins with a light warm-up, which increases blood flow in the muscles and joints and warms up the body.
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The trainer will explain each element verbally, then show an example of execution and help you master a new movement.
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Flips, somersaults, stretches, lunges and other exercises are designed in such a way that the hammock becomes the main point of support when performing them. It reduces the load on the joints and allows you to increase amplitude.
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Exercises will involve different muscle groups (gluteal muscles, quadriceps, calves), so the body stretches and develops evenly.
For whom aerial yoga is not suitable?
Movement in the air is a physical activity that is not characteristic of the body in ordinary life, so there are cases when it is worthwhile to exercise refuse:
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pregnancy;
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heart diseases;
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glaucoma;
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recent joint surgery or head injury;
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musculoskeletal system injuries;
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too high or low pressure;
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tendency to faint;
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severe arthritis;
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recently suffered a stroke.
Before starting training, it is better to consult a doctor and make sure that the training will not harm you.
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