現(xiàn)如(rú)今，全民(mín)健身(shēn)的(de)理(lǐ)念已深入人(rén)心，更多(d©uō)的(de)企業(yè)關注到(dào)了(le)員(yuán)工(gōng)的(de)健康問(wèn)題，企業(yè)健身(shē<n)從(cóng)而成為(wèi)了(le)熱(rè)門(mén)話(huà)題。
Nowadays, the concept of national fitness has been deeply₩ rooted in the hearts of the people. More and more enterprises have paid ✔attention to the health problems of their employees, thus enterprise fitness has become a hot topicγ.
健身(shēn)房(fáng)的(de)團操課程能(néng)為(wèi)員(yuán)工(gōng)注入積極性和(hé)活力，也(yě)因為(wèi)其​類型繁多(duō)，種類豐富深受大(dà)家(jiā)的(de)歡迎。
Nowadays, the concept of national fitness has been dφeeply rooted in the hearts of the people. More and more enterpri£ses have paid attention to the health problems of &their employees, thus enterprise fitness has become a hot topic.
但(dàn)很(hěn)多(duō)人(rén)因為(wèi)前期沒有(yǒu)做(zuò)好(hǎo)功課而盲→目選擇團課，則紛紛倒在了(le)起點。
However, many people blindly chose group classes because they did not' do their homework well in the early stage, and they fell to the starting poin>t one after another.
那(nà)些(xiē)盲目選擇團課的(de)新人(rén)吐槽道(dào)：
Those newcomers who blindly chose group classes complained
“毫無運動基礎的(de)我約了(le)一(yī)節高(gāo)強度的(de)HIIT課，結果第二天梳頭擡不(₽bù)起手，下(xià)樓梯顫顫巍巍如(rú)老(lǎo)頭”;
"I had no basis for exercise and had a high-intensity HIIT class. As a result, I couldn&#σ39;t comb my hair and lift my hands the next day. I went down th♣e stairs quivering like an old man."
“喜歡上(shàng)某一(yī)節課，瘋狂追，終于成功把自(zì)己練吐了(le)”;
"I like a certain class and chase after it crazily. I finally succeeded inλ vomiting myself."
“顔值即正義”的(de)年(nián)代，隻想上(shàng)高(gāo)顔值教練的(de)課，卻沒為(wèi)自(zì)己安排好(hǎo)訓練計(<jì)劃，上(shàng)了(le)兩個(gè)月(yuè)還(hái)胖了(le)幾斤”。
In the era of "appearance level is justice", I only wanted to attend thδe classes of coaches with high appearance level, but I♠ didn't arrange the training plan for myself. I even gained a fe‌w jin after two months 'study.
團課，需要(yào)根據自(zì)己的(de)實際情況，智慧地(dì)選擇合适的(de)課程。思麥森(sēn)÷的(de)團課課程這(zhè)麽多(duō)，身(shēn)為(wèi)萌新的(de)你(nǐ)應該如(rú)何選擇呢(n₩e)?按照(zhào)訓練目的(de)來(lái)分(fēn)，思麥森(sēn)團課分(fēn)為(wèγi)以下(xià)幾大(dà)類：
The group course needs to choose the right course intelligently according to the actual situatiφon. There are so many group courses in SMARTSUN, how should you choose as a new student? βAccording to the purpose of training, SMARTSUN group courses are divide≈d into the following categories:
塑形
Shaping
不(bù)僅要(yào)瘦，更要(yào)有(yǒu)型，用(yòng)力量喚醒全身(shēn)肌肉 在每一(yī)次的(≥de)發力中 刺激肌肉生(shēng)長(cháng)，精準塑造完美(měi)身(shēn)體(tǐ)線條。
Not only to thin, but also to shape, with the strength to wake up tσhe whole body muscles in each of the power to stimulate muscle growth,σ precise shape perfect body line.
課程
course
腰腹塑形，極速美(měi)臀，AIK壺鈴，緊緻纖臀等。
Waist and abdomen shaping, fast buttock, AIK kettlebell, firming fine buπttock, etc

減脂
Fat reduction
比跑步更好(hǎo)的(de)減脂選擇，短(duǎn)時(shí)間(jiān)內(nèi)燃燒你(nǐ)的(de)kcal，心率飙升，暴汗宣洩，更能♣(néng)挑戰自(zì)己的(de)極限。
A better fat loss option than running, you'll burn your KCal in a short time,↔ your heart rate will soar, your sweat will break out, and you'll p ush your limits.
課程：
course
HIIT、蹦床、搏擊、動感單車(chē)等
HIIT, trampoline, kickboxing, spinning, etc

身(shēn)心協調
Coordination of body and mind
最适合都(dōu)市(shì)久坐(zuò)族群的(de)課程 低(dī)強度，易上(shàng)手 在每一(yī)次的(de)肢體(tǐ)交換中探尋¥自(zì)身(shēn) 。也(yě)适合高(gāo)強度訓練後的(de)放(fàng)松環節。
The most suitable course for urban sedentary groups, lo✔w intensity, easy to learn to explore themselves in every physical ex>change. It is also suitable for relaxation after intensive training.
課程：
course
普拉提，瑜伽等
pilates,Yoga

釋放(fàng)能(néng)量
Release energy
 舞(wǔ)蹈，就(jiù)是(shì)一(yī)場(chǎng)無意識的(de)人(rén)體(tǐ)意識訓練。經常練習(xí)舞(wǔ)蹈✘能(néng)提高(gāo)柔韌性和(hé)協調性，我知(zhī)道(dào)你(nǐ)也(yě)邊聽(tī★ng)音(yīn)樂(yuè)邊抖腿，為(wèi)什(shén)麽還(hái)要(yào)壓抑你(nǐ)想跳(tiào)舞(wǔ)的(de)沖動?
Dance is an unconscious exercise in human consciousn♠ess. Regular dancing improves flexibility and coordination, and I know you≤9;re shaking your legs while listening to music, so why suppress your urge t♥o dance?
課程:
course
爵士、hiphop、尊巴、萊美(měi)熱(rè)舞(wǔ)等
Jazz, hiphop, zumba, lemmer, etc

制(zhì)定團課訓練計(jì)劃
Develop a training plan for the group class
記錄自(zì)己參加的(de)團課，清楚它們分(fēn)别屬于哪一(yī)類運動。比如(rú)你(nǐ)本周參加了(le)兩節動感單車(chē)和(hé)兩節蹦床。那(nà)就(ji"ù)說(shuō)明(míng)你(nǐ)本周的(de)燃脂訓練已經達标了(le)，但(dàn)是(shì)其他(tā)方面還(hái)✔有(yǒu)所欠缺。這(zhè)樣一(yī)來(lái)可(kě)以一(yī)目了(le)然。
Keep a record of the group classes you attend and know which sports they fall into. "Let's say you took two spinning classes and two trampolines this week. That means you→9;re up to scratch in your fat-burning workouts this week, but you're not↑ up to scratch in other areas. So you can see it at a glance.
你(nǐ)可(kě)以嘗試綜合訓練，這(zhè)種課程通(tōng)常包含兩種和(hé)兩種以上(shàng)的(de)訓練項目。比如(rú)HIIT，普拉提等等都(dōu)屬于這(zhè)種訓練。'綜合訓練可(kě)以使不(bù)同的(de)肌肉輪流工(gōng)作(zuò)，以此減少(shǎo)過度訓練造成的'(de)傷害。當向同樣的(de)肌肉重複施壓時(shí)，會(huì)造成肌肉疲勞。隻有(yǒu)在施壓後給肌肉足夠的(de)時(shí)間(jiān)恢複和(hé)适π應，它們才能(néng)變得(de)更加強壯。
You can try mixed training, which usually consists of two or more training programs. HIIT, Pi×lates, and so on are all examples of this type of training. A combination of exercises ™allows different muscles to work in rotation to reduce the damage caused by overtraining. When repφeated pressure is applied to the same muscles, muscle fatigue can result. Only by giving muscles§ enough time to recover and get used to the pressure c®an they become stronger.
不(bù)過練習(xí)之前最好(hǎo)詢問(wèn)一(yī)下(xià)教練，它們分(fēn)别包含哪些(xiē)內(nèεi)容，能(néng)不(bù)能(néng)滿足我們需要(yào)的(de)訓練項目。
However, it is better to ask the coach before practice what they contain and whether they εcan meet our needs.

 一(yī)旦你(nǐ)制(zhì)定好(hǎo)了(le)訓練計(jì)劃，還(hái)有(yǒu)幾點需要(yào)注意
Once you have your training plan in place, there are a few other things to note:
1.盡量不(bù)要(yào)反複參加同一(yī)課程。多(duō)種運動形式有(yǒu)利于身(shēn)體(tǐ)的(de)平衡發展，避免體(tǐ)态問(wèn)題和(hé)運動損傷
1. Try not to repeat the same course. Various forms of exercise are cφonducive to the balanced development of the body, avoiding posture problems and spor×ts injuries;
2.給身(shēn)體(tǐ)充分(fēn)的(de)休息時(shí)間(jiān)以便恢複。對(duì)成年(nián)人(rén)來(lái)講，一(yī)塊大(dà)肌群兩次訓練之間(ji∞ān)需要(yào)間(jiān)隔至少(shǎo)48小(xiǎo)時(shí)；
2. Give your body enough rest to recover. In adults, a major muscle group needs to  be trained at least 48 hours apart;
3.嘗試點新花(huā)樣，讓訓練充滿樂(yuè)趣；
3. Try something new and make your workouts fun;
  4.上(shàng)課的(de)時(shí)候不(bù)要(yào)不(bù)好(hǎo)意思，不(bù)懂(dǒng)的(de)問(wèn)題要(yào)多(d₹uō)問(wèn)教練才能(néng)進步！
4. Don't be embarrassed in class, ask the coach more questions you don't understand to m₩ake progress!
據我們了(le)解到(dào)，很(hěn)多(duō)萌新的(de)團課體(tǐ)驗都(dōu)被這(∞zhè)些(xiē)“攔路(lù)虎”擊退了(le)
As far as we know, many of our new group experiences have been beaten back by these &qu↔ot;roadblocks" :
動作(zuò)跟不(bù)上(shàng)
Can't keep up
其實，幾乎所有(yǒu)人(rén)第一(yī)次上(shàng)團課都(dōu)可(kě)能(néng)出現(xià‌n)手腳不(bù)協調的(de)情況。那(nà)些(xiē)熟練的(de)團課老(lǎo)司機(jī)們，也(yě)是(shì)一(yī)臉萌比著(zhe)過來(lái)的(de)。
In fact, almost all of the first time to take a group class may >appear incoherent situation. Those skilled group class old drivers, is also a cute face compareλd to come over.
你(nǐ)要(yào)相(xiàng)信，“我來(lái)上(shàng)課，隻是(shì)為(wèi)了(le)自(zì)己開(kāi)心，愛(ài)怎麽跳(tiào)就(‌jiù)怎麽跳(tiào)”,保持這(zhè)樣的(de)心态多(duō)上(shàng)幾節課，你(nǐ)就(jiù)能(néng)盡情享受自(zì)我了(le)。
You have to believe, "I'm just coming to cla☆ss to have fun and I'll do what I want to do."Keep that mind set and take a few more classes, and you'll be able to enjoy yourse✘lf.
課後身(shēn)體(tǐ)酸痛
Body ache after class
如(rú)果你(nǐ)久未鍛煉，訓練後1-3天，感覺身(shēn)體(tǐ)有(yǒu)強烈酸痛感，這(zhè)是(shì)很(₽hěn)正常的(de)現(xiàn)象。記得(de)每次訓練完，及時(shí)拉伸放(fàng)松肌肉，也(yě)可(kě)以嘗試瑜伽等課程，舒緩身(shēn)體(tǐ‌)，有(yǒu)助于減輕酸痛。
If you haven't worked out for a long time, it's normal to feel intense boΩdy soreness one to three days after a workout. Remember to stretch and relax your muscles af✔ter each training. You can also try yoga or other classes to soothe your body and help reduce sorεeness.

思麥森(sēn)為(wèi)企業(yè)健身(shēn)提供全方位的(de)運營服務。
SMARTSUN provides a full range of business services for enterprise f£itness