Indlela engcono kakhulu yokuthambisa umzimba wonke, uvakale kakuhle kwaye ushise inani elona likhulu leekhalori kunye ne-fat deposits idanisa u-aerobics. Mhlawumbi, ezininzi iimvakalelo ezintle zidibene neenzuzo zomzimba, kunzima ukufumana kwezinye iintlobo zempilo! Kulezi zifundo awukwazi nje ukuhamba kunye nokwelula umzimba wonke, kodwa ukukhupha iimvakalelo ezimbi - oko kusinceda senze umdaniso! Kuyamangalisa ukuba izinto ezinjalo azikhuthazi nje kuphela kwaye zinike ixabiso lokuzithemba, kodwa zikwavumela ukuba ube ngcono ukuva isigqi.
Umculo womdaniso we-aerobics
Imoya ekhethekileyo eklasini inikwe isandi. Umculo uvame ukuthabatha ngokuvuya, evuya, ethandwayo-enje into efuna ukuyidansa. Ukongeza, ihlala ishintsha, ngoko ngeyure enye uya kufunda ezininzi izinto ezintsha. Ngokuqhelekileyo kwigumbi lokufundela badibanisa iintlobo ezahlukeneyo zokukhethwa komculo: i-aerobics yokudanisa iquka i-latin, i-jazz, i-modern-day kunye neyodwa imimiselo evela kwimidanso yaseMpumalanga! Kubonakala ukuba, yadlala indima ebalulekileyo ukuba isi sikhokelo sithandwa ngoku. Ukongeza kwiiklasi ezidibeneyo, ngokuqhelekileyo ziqhuba iikhosi ezincinci ngakumbi: i-jazz aerobics, i-strip aerobics, i-funk aerobics, i-hip-hop aerobics kunye nabanye.
Ukongezelela, kukho esinye isiqulatho esithandwayo-umdaniso wokunyakaza kwe-aerobics. Lo luhlobo olunqabileyo, apho umsebenzi kunye neyathelo lidibene - isinyathelo esikhethekileyo, esivumela ukuba amaxesha amaninzi anyuse umthwalo, kunye nokuhamba komdaniso. Kungcono kubaqalayo ukuba bakhethe into enye, kwaye uguqule kwimbono edibeneyo edibeneyo. Umdaniso we-aerobics ekhaya uquka ukuqala ngokuhlukahluka okulula kwaye mhlawumbi phantsi kwesifundo sevidiyo.
Umdaniso we-aerobics ukulahleka kwesisindo
Kunzima ukucinga iindlela ezifanelekileyo zokuphelisa ubunzima obuninzi, kunokuba zifundiswe ngokudanisa i-aerobics. Kule klasi ukuba ungatshisa malunga neekhalori ezili-10 ngeekhigram nganye ubunzima ngeyure, oko kukuthi, ama-calorie ayi-650 kwiseshoni kwisisindo esingama-65 kg.
Ukugqithiswa kakhulu kwafumene isiqondiso seLatina ngenxa yobubele obungenakuqondakala kunye nokutshabalalisa. Kufanelekile ukukhumbula ukuba kwi-aerobics, uhlala ufuna ukulungiswa kweenyawo - kunye nezwane ezithendeni, kwaye kungenjalo, njengemidaniso yobuchwepheshe.
Umdaniso we-aerobics kubaqalayo kubonisa ukuba isakhiwo seklasi - ukufudumala, inxalenye enkulu kunye ne-hitch. Isiseko sisetyenziswe samanyathelo akhethekileyo, amaninzi awo asetyenziswa kwezinye iindidi ze-aerobics. Makhe sicinge ngamanye:
- Ngo-Matshi-ehambahambayo : umlenze ogobile ubeka phezu kwezwane, idolo likhangele ngaphakathi, ubunzima bomzimba buyiswe kwisithende, emva koko igulo livule, kwaye umlenze uhamba ngokucacileyo.
- I-Visk -isinyathelo kwiibali ezibini: kwi "enye" - inyathelo ukuya kwicala kunye nesinyathelo sokunqamla kunye nelinye inyawo emva kokuqala; kwi "ezimbini" - inyathelo lokuqala lokuqala.
- I-Pivot - inyathelo le-aerobics yeklastiki: inyathelo, uze ujikeleze umlenze oxhasayo.
- Ngokukhawuleza ukumkani - isinyathelo esithatha kwizinto ezintathu: "amaxesha" - isinyathelo esiphambanweni nomlenze ohamba phambili phambi koxhasayo; kwi "ezimbini" -nyathelo endaweni yomlenze oxhasayo; "ezintathu" - sibeka indawo emlenzeni oyintloko kumlenze oxhasayo.
- Isinyathelo esiphezulu seMambo - isinyathelo esiya kubini amabini, siqala nge-maha ekhokelela ukukhaba emadolweni: "ixesha" - hamba phambili nomlenze ohamba phambili kwaye emva koko emva kwelo nyathelo endaweni yesigxina esisekelayo; "ezimbini" - sifaka indawo emlenzeni ohamba phambili kumlenze oxhasayo.
- Isinyathelo esona samba sinezinyathelo ezimbini: nge "enye" - kunye nomlenze okhokelayo isinyathelo esiphambili (ixesha elizayo ngasemva) kwaye ngokukhawuleza - kunye nomlenze oxhasa inyathelo eliya phambili (kamva-ngasemva) kunye naso; "ezimbini" - sifaka indawo emlenzeni ohamba phambili kumlenze oxhasayo.
Akukho nto ilula kunokuba ulahlekelwe ubunzima ngelixa udansa, kwiiklasi ze-aerobics. Ekuqaleni, ukunyakaza kubonakala kunzima kwiiveki ezimbalwa, uya kukhumbula yonke into. Into ephambili, yenza ii-2-3 ngeveki kwaye udle ngokufanelekileyo, kwaye umphumo awuyi kuba kudala.