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课程介绍 | Class Descriptions

CrossFit

CrossFit在2000年起源于美国,之后席卷全球。毫无疑问,这是一种全新健身模式,CrossFit快速、激烈、充满新鲜感和团队气氛,最重要的是效果显著!

特色:CrossFit集田径、体操、举重于一身,多种组合,无间歇练习,高度,密度,速度都让练习者体现爆发力,协调性,增强自己的体能和运动能力。

原则:几个动作为一组,不间歇或者稍微间歇的以最快的速度在规定时间下完成尽量多的组,或者在规定组数下以尽量少的时间完成。

CrossFit的名字是一个组合词。‘Cross’是CrossFit的核心,直接翻译为交叉、穿插,这更能理解为:1 交叉练习项目:在不同的运动项目穿插;因此不会单独无聊。2 注意肌肉的交替训练: 指注重核心肌群,并兼顾其他大小肌群协调发展。3 运动目的跨界:是指通过CrossFit训练,你可以在任何运动项目中提升运动表现,并能应对生活中的突发事件。

It's fast. It's competitive. It keeps things fresh. And most importantly, it gets results. Big-time. The program is a time-saver; it's not about how long you exercise, but the intensity of it. Yes, while CrossFit has only been around since 2000, it has been gaining popularity in the past few years as the antidote to boring gym workouts. The workout incorporates weight lifting, kettle-bell workouts, plyometrics, cardio, and more into bursts of high-intensity exercise. CrossFit also uses Tabata training as well as increasing intensity techniques (like lifting heavier weights for a lower number of reps) to help up strength and stamina.

CrossFit基础课 | CrossFit Foundations Course

为了更好地保证CrossFit参与者的安全,每个人必须在上WOD课前先参加基础课(WOD:每日训练)。基础课有两次,每次两个半小时: 周六和周日的上午10点到12点半。但不一定在同一个周末的连续两天上完,可以在这周的周六和另一周的周日完成基础课。但是请注意,为了保证课程有效,基础课需要在一个月内完成。我们的建议是,您最好在完成基础课的第二周,回来继续练习新获得的健身技能我们的基础课为CrossFit小白提供了一个有趣,安全和带有激励性的热身环境。总课程包括: 上身推拉平衡,曲蹲平衡,冲刺能力,核心激活。

To embark on your CrossFit journey safely, we require everyone to complete the FOUNDATIONS COURSE before participating in CrossFit WOD’s (Workout Of the Day). The foundation course is composed of 2 sessions of 2.5 hrs duration on Saturday + Sunday 10:00–12:30. No need to complete it on one weekend – start on Saturday and come back on another Sunday on another weekend. However, please note that to make the course effective, Foundations need to be finished within one month and we suggest you come back the following week to start practicing your newly acquired skills. Our Foundation Course prepares new athletes for their CrossFit experience in a fun, safe and encouraging environment. The course curriculum includes: Upper body pulling and pushing balance, bending and squatting balance, lunging abilities, core activation.

WOD

Workout Of the Day(当天的训练),CrossFit的正式训练,可以仅仅使用自重,也可以加大重量(运用壶铃,哑铃,杠铃)进行训练。我们的CrossFit课堂每节都会有不同的内容:体操,举重与体能等,并且有具备CrossFit证书的教练员专业授课。

一个小时的训练内容包含:热身-技术/力量讲解-训练-拉伸放松。课程会在保证安全性的同时又能够提高自身的协调与平衡能力,能够非常高效地减脂塑形,并全面强健身体素质!

备注:学员需要通过基础课程的培训才可进行正式课程的学习与训练。

Workout Of the Day. These are our regular CrossFit classes where we will go through various movements using either only our bodyweight or adding weight and intensity, e.g. in the form of kettlebells, dumbbells or barbells.

In our CrossFit classes we incorporate basic gymnastics,weightlifting and cardio to prepare you for a long-term fit and healthy lifestyle. Every class is led by a certified CrossFit coach. A one-hour class contains a warm-up part, a strength/skill section, an HIIT-style workout and a stretching part.

Please note: Members must complete our Foundations series before they can participate in our regular CrossFit classes.

全身抗阻力锻炼 | TRX

为什么我们要做全身抗阻力锻炼

Total Resistance Exercise (全身抗阻力锻炼) TRX训练体系起源于美国海豹突击队,是通过抗衡训练者的自身重量,利用训练工具进行上百种不同的训练方式,从而提高训练者的力量、平衡力、灵活性和核心。

适合什么样的人群参与?

上班族往往需要在办公室久坐,腰酸背痛的症状更为明显。TRX 可以调整脊椎的形态,使关节得到充分放松,同时锻炼腰背部肌肉,正是最合适的健身减肥方式。更是男人和女人减肥的选择!

Why We Do It?

TRX is a full-body strength workout that utilizes a person’s own body weight instead of relying on machinesor dumbbells. It’s good for endurance athletes, power lifters, and fitness newbies alike. The two suspension straps allow for an infinite number of exercises that help to improve strength, balance, core stability and flexibility.

Who should join?

For sedentary office workers backache symptoms are more obvious. TRX can adjust the shape of the spine, so that the joints are fully relaxed, while the exercise of the waist and back muscles, is the most appropriate way to lose weight fitness. It is the choice of men and women to lose weight!

功能训练 | Functional Training

为什么我们要做功能性训练?

事实上,大多人运动只是为了改善生活质量。而这正是功能性训练的目的。功能性训练是通过锻炼肌肉以能够更容易、更安全的进行日常的活动,比如拿一些杂物或者和孩子打篮球。功能性训练是为了使肌肉协同工作,并通过模仿在日常生活、工作、运动中的一些动作来进行训练。 功能性训练是一种全方位的运动。比如一项功能性练习可能会用到肘,肩,脊柱,膝盖,脚踝。如果合理的进行这种训练可以使日常活动更加自如,并有效减少受伤的几率,提高生活质量。

适合什么样的人群参与?

功能训练营是专为那些在办公桌上工作时间长的人,长期的久坐会使核心弱化和背部肌肉僵硬。它最初由物理治疗师使用,以恢复身体的力量和反应。然而,功能训练已经发现了一个新的方式,协助各种不同的日常活动,通过增加运动的范围,力量和能力的个性化通训练任务。举、推、背等力量极大地得益于功能训练。虽然大多数人在健身的浓厚兴趣是相当灵活和适应,特别是在以后的生活中,甚至健康的人可以发现问题或有困难,参加这类活动进行预防和纠正。

Why We Do It?

Chances are you don't live to exercise. For many people, exercise is a way to maintain or improve their quality of life. And that's the focus of functional fitness. Functional fitness exercises are designed to train and develop your muscles to make it easier and safer to perform everyday activities, such as carrying groceries or playing a game of basketball with your kids.

Who Should Join?

Functional training is great for those of you who work long hours at the desk. Sitting on a chair for eight hours a day weakens the core and casuses tension in the back. Function training was originally employed by physical therapists and rehabilitation staff in order to restore strength and response to the body after accidents.

动感划船 | GLO Row

为什么我们要做动感划船?

燃烧吧。超级高强度间歇交替爆发性活动与恢复练习,以增加有氧能力和高效做功。 说白了:参加GLOROW你会燃烧更多的热量,提高耐力,有乐趣!

越燃越旺。 这是一个明智的训练 - 低冲击和以形式为中心,减少受伤的风险,同时仍然提供踢屁股的锻炼。 我们使划船成为我们锻炼的核心,因为它消除了其他有氧锻炼对你的关节的力量,同时仍然提供最大的燃烧。

腿+核心+手臂。划船机训练的每次划动将运用到全身84%的肌肉参与。 通过耦合赛艇与补充雕塑练习,动感划船激活你的身体每一个部分,从头到脚的运动 - 你会感觉到从未有过的全身肌肉训练!

GLO为大家带来什么?

从课程的开始,我们将人们组成团队,立即创建一个友情激励团队,贯穿整个课程到最终的模拟“比赛”,建立团队激励的能量聚集,虽然是身体上令人振奋,但对心理是更好的激励。

与动感单车不同,在整个锻炼过程中,您不会受到设备的限制。 动感划船穿着有规律的高强间歇性的练习,比如自重类,平板,Tabata 等。

Why We Do It?

BURN BABY, BURN. High-intensity intervals alternate bursts of extreme activity with recovery exercises to increase aerobic capacity and efficiency. Translation: you’ll burn more calories, improve endurance and have fun while you’re doing it!

SAVE THE JOINTS. This is a smart workout – low-impact and form-centric to reduce the risk of injury while still providing a kick-ass workout. We made rowing central to our workout because it eliminates the force other cardio exercises put on your joints while still providing maximum burn.

LEGS + CORE + ARMS. Each stroke on the row machine works 84% of your muscles for a true total body workout. By coupling rowing with complementary sculpting exercises, GLO ROW hits every part of your body for head-to-toe toning – you’ll feel it in muscles you didn’t even know you had!

How We GLO for it?

From the very start of class, we set people up into teams, immediately creating a support system and camaraderie that carries through the entire class to the final simulated “race.” and team dynamic builds an electric energy that is as positive mentally as it is physically exhilarating. Unlike spinning, you aren’t constricted to the equipment throughout the workout. Rowing is interspersed with regular intervals of intense mat work, which includes free weights, planking and tabata.

瑜伽课 | Yoga for Athletes

运动员瑜伽是通过调节运动,专门用来伸展、恢复、调动身体的训练,并且适合于各个健身层次。

来到GLO,您将享受到针对核心和机动性/灵活性,长达60分钟的调节运动。这绝不是传统的瑜伽训练。

每节课您都会享受到:合理的课程安排,有效的巩固训练,有些许强度的伸展动作,美妙的音乐和氛围,还可能会有瑜伽后放松啤酒。在这里,没有一般瑜伽要做的念咒和梵文,有的只是我们的最爱:挺尸式仰卧放松!

Yoga for Athletes is an all-levels class specifically designed to stretch, restore, and mobilize your body for increased athletic performance.

You are invited to come to GLO for 60 minutes of off season conditioning work with a focus on the core and mobility/flexibility. This is not your grandma’s yoga practice.

Each class features intelligent sequencing, effective strengthening and some sort of “intense” stretching, good music, humor, and maybe even the occasional “post savasana” beer. There will be no chanting, no Sanskrit except everyone’s favourite- savasana.

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