One of the new trends in fitness is called soft training or soft fitness. Literally, “soft training” is translated as “soft training.” This exercise system is designed specifically for people who have ever had health problems, as well as for those who are contraindicated for intense training. A feature of soft fitness is the correct, even distribution of load during classes.
The basic movements of soft fitness are borrowed from tai chi, yoga, and Pilates. During classes, all muscle groups work, including small ones. Soft fitness is also recommended for people who want to start playing other sports after a long break. A month of training under the guidance of experienced instructors will help prepare your body for more intense exercise.
A soft fitness training begins with a breathing warm-up. Some yoga asanas are used for it. This breathing warm-up helps the body prepare for further training and saturates the body with oxygen.
The breathing warm-up is followed by the aerobic part. You will perform aerobic exercises. To give the body the necessary load, it is not necessary to do exhausting exercises. Without the aerobic part, soft fitness will not help you lose weight. It is mandatory and necessary! It is doing aerobic exercise that helps the body cope with colds and strengthens the immune system.
Next in soft fitness training comes the strength part. Usually these are adapted yoga asanas or tai chi exercises.
The workout ends with mandatory stretching.
Pros and benefits of soft fitness.
- The body is strengthened. He develops the ability to better resist and fight viral and colds.
— Another advantage of soft fitness classes is improved mood and stress resistance.
— There are also undoubted benefits from soft fitness classes to strengthen the musculoskeletal corset. It is strengthened and coordination improves.
— Weight loss occurs and body volumes decrease.
— Also, the advantage and benefit of soft fitness classes will be gaining grace, flexibility and lightness.
Soft fitness will be useful only if you perform exercises under the guidance of trainers who will help you calculate the load on the body. You also need to follow a number of rules so that the exercises are beneficial and cannot harm the body, which is contraindicated for heavy loads.
Trainers from the [Republika] network of fitness clubs in Moscow will tell you in detail about all the features of soft training. Before your first lesson, you will definitely be asked to consult a doctor. Each fitness club of the [Republika] network in Moscow has a medical room, and an experienced doctor, after an examination, will tell you whether you can engage in this or that type of training. When visiting our clubs, you can always see a doctor for advice and professional help.
Fitness mix concept
A fitness mix is a combination of different types of fitness, which are used either in complex training or in alternating different sports activities on different days. During each workout, many muscle groups are worked out, which contributes to the development of strength and visual beauty (relief) of the body.
During exercises, auxiliary sports equipment is often used: fitballs, body bars, dumbbells. Thanks to this, a more comprehensive study of the body muscles and relief formation are carried out.
What areas are included in the fitness mix?
There is a huge variety of sports areas that are used in fitness mixes. Often fitness trainers develop their own programs, so there is no single “recipe” for conducting classes. The fitness mix may include the following elements:
- exercises on fitball and steppe;
- combinations of strength training and aerobics;
- boxing, various types of martial arts;
- strength exercises;
- work with step;
- tai-bo;
- functional trainings;
- different types of dances;
- stretching (stretching), Pilates, cardio exercises.
Sometimes tennis and team sports can be added to such exercises.
Set of exercises
Functional training in general is a program of complex exercises where reaction and mechanics work at their maximum. High intensity training includes:
- cardio exercise;
- power elements;
- own body weight.
To understand what functional training is, let’s look at the example of exercises.
The training begins with a short warm-up: marching in place, turning into running with high legs and jumping. Hand movements are added to jumping.
The main part involves performing exercises using strength elements, such as dumbbells.
- We place our feet shoulder-width apart and squat with dumbbells with our arms extended forward.
- To the squats we add a step to the right and left side.
- 2 steps to the right and left are added to the previous exercise with the same return to the starting position.
- We add a movement with a leg swing and arms out to the sides to 2 steps.
- The previous set of movements is complemented by 3 leg springs.
For moms
For women and mothers who once held a small child in their arms, a special program is suitable, where instead of the baby, a ball will take on the load. The fact is that when lifting weights, not only the arms and lower back function. The shoulders, abdominals, and legs become tense. You will need a medicine ball or ball that weighs several kilograms.
- Get into the starting position - bend your legs slightly at the knees, hold the ball in front of you with outstretched arms.
- Bend to one side and place the ball on the floor.
- Then pick up the ball and lean to the other side.
Repeat the set of movements 10 times.
Express workout
For those who always don’t have enough time for fitness, an express complex has been developed for exercising at home or outdoors. Five functional exercises will allow you to work all your muscles and burn a sufficient amount of calories. To begin with, the muscles are prepared for the upcoming workout:
- Run in place for 30 seconds.
- Then run with high knees - 30 seconds.
- And running with shin overlapping – 30 seconds.
- Then make 5 turns in each direction.
After that, move on to the main part of the fitness. Each exercise takes 50 seconds with a 10 second break between each exercise.
- Push-up with leg extension: spread your arms wider than your shoulders, legs apart. After doing a bench press, extend your leg straight to one side and your arm to the opposite side.
- Reverse Jumping Lunges: Lunge backwards with your knee at a 90-degree angle. After jumping, return to the lunge position. Help yourself with your hands to maintain balance.
- Spin Jumps: Land with your knees bent, one hand touching the floor, the other extended up. During the jump, take an active breath.
- Burpees: Take a squat position with your palms in front of you, jump your legs back, try to keep your back straight. Return to the squat position and jump up as high as possible.
- Side plank: Start in a plank position on your side with your arm and leg raised. Return to straight arms and perform a plank with your arm and leg raised to the other side.
Express training is designed to improve coordination of movements and increase endurance. Fitness classes will help you maintain a straight posture, maintain the function and strength of the spinal column, and transform everyday body movements into effective functioning of the whole body. The program for keeping yourself in good shape is perfect for both women and men.
To summarize, it must be said that functional training and training programs are training in movements comparable to such concepts as “good physical shape”, “good external data”, “athletic figure”. It must be remembered that classes must be adequate to the state of health and preparedness. Any forcing of loads leads to undesirable consequences for the body. Therefore, if there are contraindications, you should talk to a therapist before starting activity.
Features of the complexes
The approximate structure of training consists of a warm-up, the main purpose of which is to warm up the body and prepare for further loads. In the main part, the aerobic complex is performed, and then the strength part. In the final part, stretching and muscle relaxation are mandatory. This planned structure of classes is due to the need to use all muscle groups, and the load they receive is completely thought out.
How Soft Functional classes work
As with any training program, functional training sessions begin with a short warm-up to prepare your body for further work.
Next comes the main part of the training. First, together with an instructor, you will learn and practice functional training exercises. Thanks to this, you will become familiar with the technique of performing each movement in detail. Depending on the level of difficulty of the lesson, basic movements can be combined into a set of exercises (bundle). Functional training mainly involves working with your body weight, but some exercises can be performed with dumbbells, a fitball or other equipment.
At the end of the lesson there must be a cool down.
Pros of fitness mix
The main advantages of the fitness mix include versatile activities that contribute to the harmonious development of the body. Plus, the fitness mix never gets boring. Each lesson is conducted with different equipment and interesting exercises, which is why you are practically freed from routine.
Alternating between different types of training is highly effective. After the exercises, you will be able to assess the body’s reaction to stress and, perhaps, focus on one particular area.
It should be remembered that the fitness mix is a fairly intense workout, but many people are so captivated by the variety that they cannot switch to another type.
Having understood what a fitness mix is, you will be able to understand the principle of training, its features, and benefits. The TAM.BY catalog will help you find a fitness center in Minsk where the destination is presented.
If you notice an error in the text of the news, please highlight it and press Ctrl+Enter
Soft-fitness is a new direction in the modern fitness industry. And unlike most new workouts, soft fitness is designed for people who have ever experienced serious health problems. It often happens that people come to group fitness training in a regular club who are not physically ready for intense exercise. Injuries, chronic diseases, significant excess weight - all this reduces our adaptation to serious fitness lessons. And some types of disease are direct contraindications to active training in a group. If a person comes to lose weight and begins to put significant stress on himself, he can quickly find himself on the “bench,” or even in a hospital ward.
Why is it useful?
You can often hear that physical exercise only harms patients. And for the same weight loss you need an extremely intense load, so soft fitness is useless. In fact, doctors successfully treat diseases such as osteochondrosis, scoliosis, hypertension, and renal failure with the help of physical therapy.
Doctors believe that it is not the training load itself that is harmful, but its improper distribution. This is why regular group fitness classes are not suitable for many people. Sports medicine similarly recommends not jumping into intense training right away if you haven't exercised in a while, have had a serious illness, or are simply overtired.
Soft fitness
PILATES I - Classes using this system allow you, with minimal stress on the spine, to strengthen the muscular corset, develop flexibility and a sense of balance, improve posture, and also help to master the grace and plasticity of movement. Duration 55 min.
PILATES II - Class for those who are prepared. The lesson uses additional equipment (isotonic ring, belt shock absorber). Lesson duration 55 minutes.
PILATES ROLL - even more balance! Even more balance! Additional equipment is used. Lesson duration 55 minutes.
HEALTHY BACK - A lesson for everyone aimed at strengthening the muscle corset and restoring posture. Before class, you should consult with a trainer about contraindications. Duration 55 min.
YOGA - An activity aimed at improving your physical and spiritual level. During the lesson, various breathing techniques are mastered in combination with asanas. Lessons for all skill levels. Duration 55 min.
Yoga therapy is a lesson for the development of three types of systems: 1. the spine and the musculoskeletal system. 2 reproductive systems. 3 respiratory system.
MOTHER - Class for expectant mothers at any stage of pregnancy. You are in a position, but this is not at all a reason to give up your usual way of life. The only thing you need to do is consult with your personal doctor. Duration 55 min.
FLEX - for all levels of training. The training is aimed at developing flexibility. Lesson duration 30-45 minutes.
We all understand perfectly well that people often come to fitness classes who are absolutely not ready for significant physical activity. Sports actually allow us to get the luxurious and magnificent body that we always dream of. However, sport should not be spontaneous. That is, you should definitely visit a fitness center and consult with a specialist who will help you choose a program for initial training.
Soft fitness is a unique method of influence that allows people who are not able to immediately begin significant physical exercise to use specific training. In addition, it is this type that best appeals to those who have recently received certain physical injuries.
A fitness club will be able to provide you with excellent conditions to start physical training from a minimum and subsequently make your body truly sexy and magnificent.
A fitness club will be able to provide you with unique opportunities to engage in soft fitness, which will certainly be the first step to magnificent and truly significant achievements. A modern soft fitness trainer will be able to instantly calculate a unique impact program just for you. Subsequently, the fitness instructor will monitor your achievements and increase the level of stress depending on the capabilities of your body and organism.
Fitness classes will allow every person to fulfill their dreams. Please note that the fitness room has special equipment, special sports equipment, which can become the basis for interesting, rational and correct training.
Today, a fitness club can become an opportunity for you to radically change your life. And if you strive to get excellent health, excellent well-being and an unsurpassed luxurious figure, then Vernadsky Prospekt Fitness, 53, is something that can always help you with this
We will definitely draw your attention to women's fitness. In fact, a separate load system is selected for women. If you are in the soft fitness group, then you will be offered certain sports equipment that will make your training very effective and interesting.
Fitness for women combines a certain set of activities - fitness gymnastics, dance and strength exercises. All this together allows you to quickly make your body strong and beautiful, and your health almost ideal. In addition, fitness for weight loss is the best and most effective method that will help you lose weight and get rid of cellulite.
Please note that fitness prices are very affordable, and you can always purchase a club fitness card. This will give you the opportunity to attend fitness exactly when you really need it. It is for this reason that you should evaluate the prospects of modern offers and find a center that can help you change your life and make your health and body ideal.
