Solidcore per a principiants: tot el que necessiteu saber abans de prendre una classe

Cortesia de Solidcore

Cortesia de Solidcore

Si tens curiositat per tot Publicitat de Solidcore , 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.

A les 110 ubicacions dels Estats Units, us podeu inscriure a les sessions Foundation50 i Starter50, que permeten pauses entre circuits i impliquen demostracions més en profunditat del vostre entrenador. De nou, si sou un principiant, us recomano que assistiu a tants com sigui possible; encara tindreu un molt bon entrenament a mesura que us acostumeu a l'entrenament d'estil Solidcore. I mentrestant, segueix llegint per trobar respostes a les preguntes més freqüents, segons Brown, sobre tot, des de què posar-te fins a quan pots esperar veure resultats.

— Reportatge addicional d'Angelica Wilson

Cortesia de Solidcore

Què heu de portar a una classe 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 mitjons d'adherència si voleu.)

Cortesia de Solidcore

Quan notareu els resultats de les classes 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.

Cortesia de Solidcore

Quines són les diferents parts de la màquina 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.

Cortesia de Solidcore

Quins són els diferents tipus de classes 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.

Les classes específiques del múscul són Focus50, nucli i part superior del cos oblic; Focus50, nucli i oblics inferiors del cos; i Focus50, nucli inferior del cos superior. Solidcore també ofereix tres tipus de classes exprés de 30 minuts. Cadascun se centra en el nucli i un grup muscular, és a dir. nucli inferior del cos, nucli superior del cos o nucli oblics.

Cortesia de Solidcore

Solidcore és un bon entrenament?

Els entrenaments són com el cafè: cadascú té el seu propi sabor preferit. Així, tot i que Solidcore pot no ser per a tothom, la gent que l'estima realment m'encanta.

Heus aquí per què: en demanar-vos que feu moviments repetitius en una plataforma mòbil i desestabilitzadora, Solidcore s'orienta de manera efectiva a les fibres musculars de contracció lenta del cos, diu Brown. Les classes de Solidcore ajuden a augmentar la força del vostre nucli, millorar la mobilitat i la coordinació de proves. I tot i que les classes no són intenses de cardio, encara et faran suar, cosa que pot ser un pro o un contra, depenent de les teves preferències d'entrenament.

Cortesia de Solidcore

Com és una classe 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.

_

Sarah Wasilak és la directora associada de comerç de PS. Amb molta experiència en el mercat de compres, un gran interès pel SEO i 10 anys com a editora de la marca, li agrada escriure en les categories d'estil de vida i salut i fitness. Té noms a PS, InStyle, Elle, Refinery29, Who What Wear, Elite Daily, Byrdie i The Quality Edit i pretén amplificar les veus de les minories en tot el seu treball.

Angelica Wilson és una antiga editora de fitness associada de PS. És una instructora de ioga alta i de talla gran que és una fan del K-pop des del '09. Li agrada compartir allò que li aporta alegria perquè els altres també puguin trobar alegria en els seus interessos.