Training focused on the prevention of back pain, teaching correct posture, strengthening weakened postural muscles. Improving the performance of the abdomen muscles, back and buttocks, involves the deep muscles responsible for the stabilization of the spine.
Improving the mobility of the spine, stretching the most important muscle groups, contracted as a result of a sedentary lifestyle and work. Classes aimed at a wide audience, regardless of whether they have a healthy back or dysfunction.
Remember that the Healthy Spine class is not only work on the back, but also on other parts of the body, such as knees, hips, shoulders, which are responsible for maintaining the correct posture.
What does the HEALTHY SPINE session look like?
Sessions based on relaxing, mobilizing, strengthening, coordination and equivalent exercises (based on Pilates, Yoga and more) relieve the vertebrae, strengthening the deep muscle parts of the back and eliminate muscle contractions, lengthening and relaxing tensions.
The Healthy Spine session is a very specific unit of group classes combining different forms of conducting classes, including frontal forms, work in pairs or station circuit. Each instructor has his own way of leading, so it is a very individual matter. Each class should be preceded by warm-up lasting 10-15 minutes, the main part 25-30 minutes and the final part being stretching with relaxation 10-15 minutes.
How often should I train?
Taking into account the variety of exercises performed in the Healthy Spine classes, you can participate in the classes whenever you have the opportunity. These are classes for everyone without exception.
What can a HEALTHY SPINE do for me?
– You will learn the correct posture. – You will strengthen the strength of the muscles of the abdomen, back and buttocks. – Strengthen deep muscles. – You‘ll improve the mobility of your spine. – Stretch contracted muscle groups. – You‘ll relax.
How can I safely train a HEALTHY SPINE?
Your instructor is always on hand to help you carry out your training safely.
Remember that:
– The foundation of all exercises is an upright posture. – Focus on learning the right technique from the start. – Constantly improve and refine your technique. – Start with lighter weights – gradually, after six weeks, increase them. – Perform the exercises in a controlled way – mildly rather than too abruptly. – Concentrate on the working muscles and stabilize the rest. – Listen to your body – it will tell you if something goes wrong.
Mild muscle aches, or so-called sourdoughs, are a natural thing after the start. But if you feel pain in only one part of your body or in your joints – consult an instructor. If the pain persists – seek advice from a doctor or physiotherapist.
Nowadays, the physical activity that everyone needs for the proper functioning of our body is increasingly limited by the development of electronic technology and constant haste in everyday activities. Properly and systematically conducted physical activities are one of the most important factors affecting overall health and all metabolic processes. In the first part we will learn how to properly stretch individual muscle parts and then in the second part we will move on to classes responsible for gymnastics, which aim to teach us in a safe and responsible way the basic elements of gymnastics such as sternum, twine, stars or standing on your hands and head. At a later stage of the training we will learn more complex acrobatic elements. A lot of attention is paid to correct posture, improving movement coordination, strengthening deep muscles and overall physical fitness.
Contrary to appearances, this is a demanding form of fitness, so during classes the level of difficulty of the exercises is individually adjusted to each participant. The classes always provide challenges and motivate you to overcome your own weaknesses.
For classes we dress in an outfit that does not restrict movement in any degree and is comfortable for the participant.
Turbo Burning is a circuit training engaging the entire body. It involves performing interval exercises combined with cardio training. This type of physical exertion results in burning a significant number of calories, which is why its effects, such as fat loss and weight reduction, become visible quite quickly. In turbo burning training, no unexpected breaks between exercises are planned – exercises can only vary in intensity. This kind of training requires the practitioner to have considerable endurance, fitness, and good health. Turbo burning engages all muscle groups; it’s particularly important to remember to keep the abdominal muscles tight. Adequate breathing should also be maintained, allowing the body undergoing physical strain to receive proper oxygenation. After the training, proper regeneration and hydration of the body are recommended.
Body Shape Training is a proposed class for people who want to strengthen their muscles and achieve a beautiful, shapely figure. These classes consist of a specially composed series of exercises that are aimed at strengthening and shaping all muscle groups. The program is based on exercises to burn fat tissue, increasing the body’s efficiency and improving our fitness. One of the greatest advantages of Body Shape training is its varied intensity and work on strengthening the entire body. Classes are tailored to the needs of participants, so everyone, regardless of age and advancement level, can enjoy effective training. However, it is worth remembering that these exercises require participants’ commitment and work on themselves to achieve the desired results.
Mobility classes are a type of training aimed at improving the range of motion, flexibility and mobility of the body. The exercises focus on stretching, strengthening stabilization and improving overall mobility. These classes also help reduce muscle tension, improving body posture and preventing injuries. It is an ideal form of training for people who want to increase their flexibility, improve the functioning of joints and enjoy better physical well-being.
Stretching exercises (also known as stretching) last 30 minutes. An individual cardio warm – up is recommended. The class includes a wide set of various exercises, the main purpose of which is to increase the flexibility of soft tissues, thus stretching them. This has a beneficial effect on overall well – being, physical fitness and joint health. Like other physical activity, stretching reduces stress levels by relaxing tense muscles; it influences correct posture by eliminating strain.
During yoga classes, Dorota pays special attention to the individual needs of the practitioners. In practice, it emphasizes the role of balancing and combining three elements: body, breath and mind. Thanks to this, the effect of yoga is versatile: it releases unnecessary tension, moves body and mind in new planes, strengthens physical strength and spirit. The versatility of the impact of yoga results in a deep feeling of refreshment, recovery of strength, elasticity and lightness.
The purpose of the training is to make the body more flexible, learn proper breathing and achieve inner balance. Perfect for those beginning their adventure with yoga.
Mastering breath also helps reduce stress levels, which is extremely important in everyday life. Asanas – yoga poses, strengthen the body and improve its flexibility. Performing different asanas engages various muscle groups, contributing to overall physical fitness. Practicing yoga poses in the morning helps not only build strength and balance but also stimulates circulation, making us more prepared for the challenges of the day. Vinyasa – the dynamic transition between asanas combined with breath, promotes the synchronization of the body and mind. Movement combined with breath releases energy and allows for a fluid experience of yoga, which translates into better concentration and mindfulness. After such a morning ritual, our body becomes more mobile, and our mind clear and focused.
A gentle and energising start to the day combining pranayama (breathing exercises), Asana (poses) and Vinyasa (movement between the asanas linked to the breath). A wonderful way to prepare both body and mind for whatever the day holds, whilst maintaining health and mobility.
It is characterized by the fluidity of movements, which intertwine with inhalations and exhalations, allowing for the creation of a harmonious sequence. By utilizing the dynamics and rhythm of the asanas, Vinyasa not only enhances physical fitness but also teaches the skill of conscious breathing, which is extremely important in everyday life.
Dynamic yoga classes that combine breathing with movement. Vinyasa teaches one how to breathe properly, it increases body strength and flexibility, andseeks to calm the mind through its meditative rhythm. Vinyasa yoga is perfect after a day in the office to reset body mobility, maintain spinal health and release stress.
Boxing is a martial art that teaches proper technique for delivering punches, using dodges and blocks, and learning proper posture and movement. Classes use a boxing bag, skipping rope or dumbbells, among others. Boxing training is excellent for improving fitness, speed, agility and motor coordination. Trainings are suitable for everyone, as they are always selected according to the level of participants.
A workout that will get your whole body moving. During the workout, we focus on three key aspects: strength, body shaping, and mobility. Strength training is essential for a life full of vitality, body shaping for well-being, and mobility for longevity. The classes guarantee good music to lift your spirits, lots of smiles, and motivation to get moving. It’s only 1 hour of work divided into a warm-up, cardio, main part, and stretching, and the results speak for themselves. It’s a workout for your body and mind using only 1-3 kg dumbbells, because that’s all you need to feel your whole body burning! See you in the gym!
A workout combining classic strength exercises with functional elements. The classes strengthen the entire body, improve mobility and fitness, and at the same time help build a healthy, balanced physique. During the workout, we use free weights, kettlebells, balls, and resistance bands. Each session is a combination of multi-joint movements, stability work, and exercises to improve body control. Ideal for people who want to increase their strength and fitness and feel the real effects of functional training.
Training is designed to stimulate every muscle in the body and develop movement potential. You will learn the most beneficial positions and yoga sequences that will improve your health and possibilities in all physical activities that you undertake. You will also learn how to effectively reduce pain, tension, calm down and relax.
Classes suitable for everyone, regardless of age, physical fitness or state of advancement. Exercises taking place with the sounds of calm music, without stress and torment put us in a good mood. They very quickly improve the appearance of our body, restore grace and lightness to its movements.
Physiotherapists and osteologists describe this method as one of the safest forms of physical activity, as it successfully serves also mature people with spinal problems and obesity.
Pilates is a whole body workout. The system includes more than 500 exercises (strengthening, stretching and relaxing) inspired by yoga, ballet and strength exercises.
When will I see the results?
Systematically performed forever teach correct posture, and thus slimmer figure and grace of movement. Thanks to the additional use of relaxation techniques and breathing exercises, you will learn to listen, understand and respect your body, as well as calm your busy mind.
The Pilates session is preceded by a short warm-up that prepares the whole body for work. It includes elements of dynamic stretching as well as static warm-up. The main part consists of properly selected exercises combined into a coherent whole. The end of the classes occurs after stretching with relaxation.
What can PILATES do for me?
– you‘ll get into the habit of proper posture, – you’ll strengthen the strength of the muscles of the abdomen, back and buttocks, – strengthen deep muscles, – you‘ll improve the mobility of your spine, – stretch contracted muscle groups, – you‘ll relax.
– the foundation of all exercises is an upright posture, – focus on learning the right technique from the start, – constantly improve and improve your technique, – start with smaller weights – gradually, after six weeks increase them, – perform the exercises in a controlled way – mildly rather than too abruptly, – concentrate on the working muscles and stabilize the rest, – listen to your body – it will tell you if something goes wrong.
Mild muscle aches, or so-called sourdoughs, are a natural thing after the start. But if you feel pain only in one part of the body or in the joints – consult an instructor. If the pain persists – seek advice from a doctor or physiotherapist.
Full Body Workout is a set of exercises that shape the whole body, consisting of strength training and aerobic effort. Improves fitness, endurance and accelerates the process of fat burning. Sequences of exercises are invented by the instructor, who takes care to run both the upper and lower parts of the body. Exercises should be performed slowly, with stopping.
This is a class for everyone, especially those who avoid fitness rooms for fear of not being fit. Beginners can start training without weights, and when they strengthen their form, reach for dumbbells or increase their weight.
There is no division into classes for advanced and beginners, so you can join the group at any time. There are no age restrictions either. However, if something is wrong with you, ask your instructor for a less strenuous fitness set. Those who have problems with their spine can do all the exercises, such as sitting on a rehabilitation ball. Thanks to the exercises, the skin is better blooded and tightened, which is why the exercises help fight stretch marks and cellulite.
Two components of the workout give two results: strengthening muscles and overall fitness and fat loss and improvement of oxygen performance. You will become stronger and more efficient, and after more than a dozen workouts, in order to properly get tired, you will have to apply a greater load. Then it is worth trying out other forms of fitness, more complex choreographically. But the basis of success is cyclicality.
What Full Body Workout can do for me?
– strengthen the muscles of the whole body, – you will accelerate the burning of unnecessary fat, – you will improve your physical condition, – improve your overall health, – improve the strength of your bones (prevent osteoporosis), – you will spend time actively, – you have the impression that you have achieved something.
