Solidcore para iniciantes – tudo o que você precisa saber antes de fazer uma aula

Cortesia de Solidcore

Cortesia de Solidcore

Se você está curioso sobre todos os Exagero 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.

Nos 110 locais nos EUA, você pode se inscrever nas sessões Foundation50 e Starter50, que permitem intervalos entre os circuitos e envolvem demonstrações mais aprofundadas por seu treinador. Novamente, se você é iniciante, recomendo fortemente que você participe do maior número possível; você ainda terá um treino muito bom à medida que se acostumar com o treino no estilo Solidcore. Enquanto isso, continue lendo para encontrar respostas às perguntas mais frequentes, de acordo com Brown, sobre tudo, desde o que vestir até quando você pode esperar ver os resultados.

— Reportagem adicional de Angélica Wilson

Cortesia de Solidcore

O que você deve vestir para uma aula 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 meias de aderência se você quiser.)

Cortesia de Solidcore

Quando você notará os resultados das aulas do 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

Quais são as diferentes partes da 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.

Cortesia de Solidcore

Quais são os diferentes tipos 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.

As classes específicas de músculos são Focus50, core e parte superior oblíqua do corpo; Focus50, núcleo e parte inferior oblíqua do corpo; e Focus50, núcleo inferior e superior do corpo. Solidcore também oferece três tipos de aulas expressas de 30 minutos. Cada um se concentra no núcleo e em um grupo muscular, ou seja. núcleo inferior do corpo, núcleo superior do corpo ou núcleo oblíquo.

Cortesia de Solidcore

Solidcore é um bom treino?

Os treinos são como o café – cada um tem seu sabor favorito. Portanto, embora o Solidcore possa não ser para todos, as pessoas que o amam realmente adoro.

Eis o porquê: ao pedir que você faça movimentos repetitivos em uma plataforma móvel e desestabilizadora, o Solidcore atinge efetivamente as fibras musculares de contração lenta do corpo, diz Brown. As aulas do Solidcore ajudam a fortalecer seu núcleo, melhorar a mobilidade e testar a coordenação. E embora as aulas não sejam cardio-intensas, elas ainda farão você suar - o que pode ser uma vantagem ou uma desvantagem, dependendo de suas preferências de treino.

Cortesia de Solidcore

Como é uma aula 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.

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Sarah Wasilak é diretora associada de comércio da PS. Com muita experiência no mercado de compras, grande interesse em SEO e 10 anos como editora da marca, ela gosta de escrever nas categorias estilo de vida e saúde e fitness. Ela tem assinaturas em PS, InStyle, Elle, Refinery29, Who What Wear, Elite Daily, Byrdie e The Quality Edit e tem como objetivo amplificar as vozes das minorias em todo o seu trabalho.

Angelica Wilson é ex-editora associada de fitness do PS. Ela é uma instrutora de ioga alta e gorda que é fã de K-pop desde 2009. Ela gosta de compartilhar o que lhe traz alegria, para que outros também possam encontrar alegria em seus interesses.