现如今，全民健身的理念已深入人心，更多的企业关注到了员工的健康问题，企业健身从而成为了热门话题。
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 topic.
健身房的团操课程能为员工注入积极性和活力，也因为其类型繁多，种类丰富深受大家的欢迎。
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 topic.
但很多人因为前期没有做好功课而盲目选择团课，则纷纷倒在了起点。
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 point one after another.
那些盲目选择团课的新人吐槽道：
Those newcomers who blindly chose group classes complained
“毫无运动基础的我约了一节高强度的HIIT课，结果第二天梳头抬不起手，下楼梯颤颤巍巍如老头”;
"I had no basis for exercise and had a high-intensity HIIT class. As a result, I couldn't comb my hair and lift my hands the next day. I went down the stairs quivering like an old man."
“喜欢上某一节课，疯狂追，终于成功把自己练吐了”;
"I like a certain class and chase after it crazily. I finally succeeded in vomiting myself."
“颜值即正义”的年代，只想上高颜值教练的课，却没为自己安排好训练计划，上了两个月还胖了几斤”。
In the era of "appearance level is justice", I only wanted to attend the 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.
团课，需要根据自己的实际情况，智慧地选择合适的课程。思麦森的团课课程这么多，身为萌新的你应该如何选择呢?按照训练目的来分，思麦森团课分为以下几大类：
The group course needs to choose the right course intelligently according to the actual situation. There are so many group courses in SMARTSUN, how should you choose as a new student? According to the purpose of training, SMARTSUN group courses are divided into the following categories:
塑形
Shaping
不仅要瘦，更要有型，用力量唤醒全身肌肉 在每一次的发力中 刺激肌肉生长，精准塑造完美身体线条。
Not only to thin, but also to shape, with the strength to wake up the whole body muscles in each of the power to stimulate muscle growth, precise shape perfect body line.
课程
course
腰腹塑形，极速美臀，AIK壶铃，紧致纤臀等。
Waist and abdomen shaping, fast buttock, AIK kettlebell, firming fine buttock, etc

减脂
Fat reduction
比跑步更好的减脂选择，短时间内燃烧你的kcal，心率飙升，暴汗宣泄，更能挑战自己的极限。
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 push your limits.
课程：
course
HIIT、蹦床、搏击、动感单车等
HIIT, trampoline, kickboxing, spinning, etc

身心协调
Coordination of body and mind
最适合都市久坐族群的课程 低强度，易上手 在每一次的肢体交换中探寻自身 。也适合高强度训练后的放松环节。
The most suitable course for urban sedentary groups, low intensity, easy to learn to explore themselves in every physical exchange. It is also suitable for relaxation after intensive training.
课程：
course
普拉提，瑜伽等
pilates,Yoga

释放能量
Release energy
 舞蹈，就是一场无意识的人体意识训练。经常练习舞蹈能提高柔韧性和协调性，我知道你也边听音乐边抖腿，为什么还要压抑你想跳舞的冲动?
Dance is an unconscious exercise in human consciousness. Regular dancing improves flexibility and coordination, and I know you're shaking your legs while listening to music, so why suppress your urge to dance?
课程:
course
爵士、hiphop、尊巴、莱美热舞等
Jazz, hiphop, zumba, lemmer, etc

制定团课训练计划
Develop a training plan for the group class
记录自己参加的团课，清楚它们分别属于哪一类运动。比如你本周参加了两节动感单车和两节蹦床。那就说明你本周的燃脂训练已经达标了，但是其他方面还有所欠缺。这样一来可以一目了然。
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'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.
你可以尝试综合训练，这种课程通常包含两种和两种以上的训练项目。比如HIIT，普拉提等等都属于这种训练。综合训练可以使不同的肌肉轮流工作，以此减少过度训练造成的伤害。当向同样的肌肉重复施压时，会造成肌肉疲劳。只有在施压后给肌肉足够的时间恢复和适应，它们才能变得更加强壮。
You can try mixed training, which usually consists of two or more training programs. HIIT, Pilates, 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 repeated 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 can they become stronger.
不过练习之前最好询问一下教练，它们分别包含哪些内容，能不能满足我们需要的训练项目。
However, it is better to ask the coach before practice what they contain and whether they can meet our needs.

 一旦你制定好了训练计划，还有几点需要注意
Once you have your training plan in place, there are a few other things to note:
1.尽量不要反复参加同一课程。多种运动形式有利于身体的平衡发展，避免体态问题和运动损伤
1. Try not to repeat the same course. Various forms of exercise are conducive to the balanced development of the body, avoiding posture problems and sports injuries;
2.给身体充分的休息时间以便恢复。对成年人来讲，一块大肌群两次训练之间需要间隔至少48小时；
2. Give your body enough rest to recover. In adults, a major muscle group needs to be trained at least 48 hours apart;
3.尝试点新花样，让训练充满乐趣；
3. Try something new and make your workouts fun;
  4.上课的时候不要不好意思，不懂的问题要多问教练才能进步！
4. Don't be embarrassed in class, ask the coach more questions you don't understand to make progress!
据我们了解到，很多萌新的团课体验都被这些“拦路虎”击退了
As far as we know, many of our new group experiences have been beaten back by these "roadblocks" :
动作跟不上
Can't keep up
其实，几乎所有人第一次上团课都可能出现手脚不协调的情况。那些熟练的团课老司机们，也是一脸萌比着过来的。
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 compared to come over.
你要相信，“我来上课，只是为了自己开心，爱怎么跳就怎么跳”,保持这样的心态多上几节课，你就能尽情享受自我了。
You have to believe, "I'm just coming to class to have fun and I'll do what I want to do."Keep that mindset and take a few more classes, and you'll be able to enjoy yourself.
课后身体酸痛
Body ache after class
如果你久未锻炼，训练后1-3天，感觉身体有强烈酸痛感，这是很正常的现象。记得每次训练完，及时拉伸放松肌肉，也可以尝试瑜伽等课程，舒缓身体，有助于减轻酸痛。
If you haven't worked out for a long time, it's normal to feel intense body soreness one to three days after a workout. Remember to stretch and relax your muscles after each training. You can also try yoga or other classes to soothe your body and help reduce soreness.

思麦森为企业健身提供全方位的运营服务。
SMARTSUN provides a full range of business services for enterprise fitness