Kontakt

Tel. +372 324 4344 info@aqvaspordikeskus.ee

GROUP TRAININGS

Body and mind (group trainings that improve flexibilty, joint movement and take care of body and mind, in schedule colour green)
bodyART® (60 min)
The comprehensive course program bodyART® is based on the five elements of Chinese medicine and regards the person as a unity of body, mind and soul. Through the exercises strength, flexibility and balance will be interconnected. Stability, coordination, well-being, improved posture, prevention and counteraction of back pain as well as stress reduction are positive effects of the unique training. By regular training the body will be shaped and you will feel strengthened and more vital in your everyday life!

Power vinyasa jooga (60min) INTENSE!
Is a powerful, energetic form of yoga where students fluidly move from one pose to the next while connecting their breathing to their movements. This type of yoga is taught in a heated studio which makes it a vigorous and revitalizing form of physical fitness..

Yin strech (60 min)
Is a slow-paced style of yoga with postures, or asanas, that are held for longer periods of time—for beginners, it may range from 45 seconds to two minutes; more advanced practitioners may stay in one asana for five minutes or more.

Hands on Yoga (55 min)
Rahulik, kuid intensiivsete venitustega joogatreening, kus treener sätib õpilaste asendeid ja aitab vajuda sügavamasse venitusse. Treeningut juhib rahulik hingamine ja lõdvestumine. Rühma suurus kuni viis inimest, et treener jõuaks kõigile personaalselt pühenduda.

Pilates (55 min)
In his book Return to Life through Contrology, Joseph Pilates presents his method as the art of controlled movements, which should look and feel like a workout (not a therapy) when properly manifested. If practiced with consistency, Pilates improves flexibility, builds strength and develops control and endurance in the entire body. It puts emphasis on alignment, breathing, developing a strong core, and improving coordination and balance. The core, consisting of the muscles of the abdomen, low back, and hips, is often called the "powerhouse" and is thought to be the key to a person's stability. Pilates' system allows for different exercises to be modified in range of difficulty from beginner to advanced or to any other level, and also in terms of the instructor and practitioner's specific goals and/or limitations. Intensity can be increased over time as the body adapts itself to the exercises.

Ashtanga vinyasa yoga MPS (55 min)

Is a style of yoga codified and popularized by K. Pattabhi Jois during the 20th century which is often promoted as a modern-day form of classical Indian yogaAshtangameans eight limbs or branches, of which asana or physical yoga posture is merely one branch, breath or pranayama is another.


STRENGHT (trainings where main focus is on strenghtening of core muscles, in schedule marked blue)

Toning (55 min)
Toning exercises are physical exercises that are used with the aim of developing a physique with a large emphasis on musculature. In this context, the termtoned implies leanness in the body (low levels of body fat), noticeable muscle definition and shape, but not significant muscle size ("bulk").

BodyPumP® (60 min)

BODYPUMP is a barbell workout for anyone looking to get lean, toned and fit – fast.

Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. It will burn up to 540 calories*. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music – helping you achieve much more than on your own! You’ll leave the class feeling challenged and motivated, ready to come back for more. BODYPUMP is available as either a 55, 45 or 30-minute workout.

Circuit training (55 min)
Form of body conditioning or resistance training using high-intensity aerobics. It targets strength building or muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. It is suitable for men and women.

Hands, booty, abs (55 min)
Sobib eelkõige neile, kes lisaks tavapärasele aeroobikale soovivad paar tundi nädalas keskenduda konkreetsete lihaste vormimisele. Erinevate jõuharjutustega treenitakse lihasvastupidavust, tugevdades tasakaalustatult kõiki lihasrühmi (küünar- ja õlavarrelihased, tuhar ning kõht koos seljaga). Sobib algajatele, edasijõudnutele kui ka kaalukamatele inimestele. Tund algab soojendusega, harjutuste sooritamisel jälgitakse õiget kehaasendit ja hingamist, samuti koormuse vastavust treenitusele. Vahenditena kasutatakse hantleid, kangi, oma keharaskust, et pakkuda lihastele erinevaid impulsse.

NTC (45 min)
NTC ehk Nike+ Training Club on professionaalide poolt välja töötatud treening, mis on inspireeritud spordist ja tippsportlaste poolt kasutatavatest harjutustest ning mis baseeruvad aastatepikkusel Nike teaduslikul uurimistööl, et aidata Sinul saavutada oma eesmärgid, olgu selleks siis parem vorm, väiksem kehakaal või lihtsalt hea enesetunne liikumisest. Tegemist on kogu keha treeninguga, kus keskendutakse viiele põhikomponendile: ülakeha, alakeha, kerelihased, plüomeetria ja painduvus. Harjutuste sooritamisel kasutatakse erinevaid treeningvahendeid (hantlid, kettad, stepipingid), oma keha raskust ning ka paarisharjutusi. Olulisel kohal on kambavaim ja meeskonna motiveeriv jõud, et saavutada tulemusi ning ammutada uut energiat.

AbsExpress (45 min)

Improve the strength of your mid-section in a minimal amount of time with this 45 minute class. Instructors will help you train your abdominals and back, as well as all the other core muscles connected to your pelvis.

BOOTY+ABS (55min)

Treening algab 10-15 minutilise aeroobse osaga. Edasi töötatakse läbi peamised jala-tuhara-ning kõhulihased, kaasates sealjuures ka teisi lihasgruppe. Tunnis kasutatakse oma keharaskust ning lisaks hantleid, kettaid ja  kange. Tunni põhiosas hoitakse pulsisagedus pigem madalal, suurendades sealjuures rasvapõletust ning lihasjõudu. Tund lõpeb kergete venitus-ning lõdvestusharjutustega.

CARDIO  (main focus is on improving cardiovascular stamina, in schedule marked red)

HIIT (55 min)
High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue.

Step (55 min)

Treeningtund, kus kasutatakse spetsiaalset step-pinki. Pingi kõrgus ja seega harjutuse koormus on vajaduse järgi reguleeritav.
Erinevate sammukombinat-sioonidega astutakse pingile ja maha, mis võimaldab anda osalejatele väga tugeva füüsilise koormuse. Treenib eriti hästi alakeha lihaseid. Sammukombinatsioonid on erineva raskusastmega, vastavalt sellele, kas tund on mõeldud algajatele või edasijõudnutele.

 ATTACK your BODY (55 min)

Sportlik intervalltreening, kus hoogsa muusika saatel arendatakse vastupidavust. Treeningus ootavad sind erinevad jooksustiilid, hüpped ja jõulised sammud. Treener pakub erineva raskusastmega harjutusi, mis on sobilikud ka madalama treenitusega harrastajale. Tund on mitmekesine – kogu keha saab mõnusa koormuse kulutades selleks hulgaliselt kaloreid.

BodyIntervall (55min)
Vastupidavustreening, kus hoogsa muusika saatel sooritatakse mitmeid kardioharjutusi - hüpped, jooks, põlvetõste jne. Kardioharjutuste vahel treenitakse erinevaid suuremaid lihasgruppe. Kuna tegu on intervalltreeninguga (parima rasvapõletajaga), siis „mängime“ pulsisagedusega, st aeroobse töö puhul tõstame pulssi ning jõuharjutuste puhul alandame seda. Treening on sobilik kõigile, kuna ei sisalda keerulisi sammukombinatsioone ja raskeid raskusi lihastreeningus.

DANCE (main focus is on the use of different dance styles in training, in schedule marked yellow)

ZUMBA® (55 min)
Zumba involves dance and aerobic movements performed to energetic music. The choreography incorporates hip-hop, soca, samba, salsa, merengue and mambo. Squats and lunges are also included.

BodyJam (55 min)

An addictive fusion of the latest dance styles and hottest new sounds puts the emphasis as much on having fun as breaking a sweat. Trained instructors teach you to move with attitude through this 55-minute class.