Cortesía de Solidcore
Cortesía de Solidcore
Si tienes curiosidad sobre todos los Exageración de núcleo sólido , 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.
En las 110 ubicaciones en los EE. UU., puedes inscribirte en las sesiones Foundation50 y Starter50, que permiten descansos entre circuitos e implican demostraciones más profundas por parte de tu entrenador. Nuevamente, si eres principiante, te recomiendo asistir a tantos de estos como sea posible; Aún así obtendrás un muy buen entrenamiento a medida que te acostumbres al entrenamiento estilo Solidcore. Y mientras tanto, siga leyendo para encontrar respuestas a preguntas frecuentes, según Brown, sobre todo, desde qué ponerse hasta cuándo puede esperar ver resultados.
— Información adicional de Angelica Wilson
01
Cortesía de Solidcore
¿Qué debería ponerse para una clase de Solidcore?
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 calcetines de agarre si quieres.)
02
Cortesía de Solidcore
¿Cuándo notará los resultados al tomar clases de Solidcore?
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.
03
Cortesía de Solidcore
¿Cuáles son las diferentes partes de la máquina Solidcore?
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.
04
Cortesía de Solidcore
¿Cuáles son los diferentes tipos de clases de Solidcore?
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.
Las clases específicas de músculos son Focus50, core y oblicuos de la parte superior del cuerpo; Focus50, core y oblicuos de la parte inferior del cuerpo; y Focus50, núcleo inferior y superior del cuerpo. Solidcore también ofrece tres tipos de clases express de 30 minutos. Cada uno se centra en el núcleo y un grupo de músculos, es decir. núcleo inferior del cuerpo, núcleo superior del cuerpo o núcleo oblicuos.
05
Cortesía de Solidcore
¿Es Solidcore un buen entrenamiento?
Los entrenamientos son como el café: cada uno tiene su sabor favorito. Aunque Solidcore puede no ser para todos, las personas que lo aman en realidad me encanta.
He aquí por qué: al pedirle que haga movimientos repetitivos sobre una plataforma móvil y desestabilizadora, Solidcore se dirige eficazmente a las fibras musculares de contracción lenta del cuerpo, dice Brown. Las clases de Solidcore ayudan a desarrollar fuerza en su núcleo, mejorar la movilidad y la coordinación de exámenes. Y aunque las clases no son intensas con ejercicios cardiovasculares, aun así te harán sudar, lo que puede ser una ventaja o una desventaja, según tus preferencias de entrenamiento.
06
Cortesía de Solidcore
¿Cómo es una clase de Solidcore?
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.
07_
Sarah Wasilak es directora asociada de comercio de PS. Con mucha experiencia en el mercado de compras, un gran interés en SEO y 10 años como editora de la marca, le gusta escribir sobre las categorías de estilo de vida y salud y fitness. Tiene firmas en PS, InStyle, Elle, Refinery29, Who What Wear, Elite Daily, Byrdie y The Quality Edit y su objetivo es amplificar las voces de las minorías en todo su trabajo.
Angelica Wilson es ex editora asociada de fitness de PS. Es una instructora de yoga alta y de talla grande que es fanática del K-pop desde el 2009. Le gusta compartir lo que le produce alegría para que otros también puedan encontrar alegría en sus intereses.
