Akuyona imfihlo ukuthi imithwalo yemvelo enamandla eyenza umuntu alahlekelwe isisindo kakhulu kakhulu. Kulokhu, isinyathelo sokuvivinya umzimba se-aerobics siye safakazela ukusebenza kwayo isikhathi eside: manje sesinye sezihlobo ezithandwayo kakhulu zokuqina kwabo bonke abafuna ukuhlanza isisu, ukuletha imilenze namathambo ngendlela efanele. Ngisho noma ungenalo ithuba lokuya ekliniki yokuzivocavoca, ungakwazi kalula ukuzihlela isinyathelo-aerobics kwaWabasaqalayo ekhaya.
Isinyathelo-i-aerobics ekhaya
Kumakilasi anjalo uzodinga ezinye izici ozidingayo ukuthenga ngesikhathi esisodwa esitolo sezemidlalo. Noma kunjalo, kungenzeka ukuthi okuningi okuwusizo kakade ekhaya lakho.
- Isinyathelo noma isinyathelo sebhentshi. Lokhu kuyinto elingisa isinyathelo, okuyisici esiyinhloko semisebenzi enjalo. Ngokuvamile ukuphakama kwalo kungamamentimitha angu-20 kuya kwangu-30, okuphakeme - kungcono ukulahlekelwa isisindo, kodwa kunzima kakhulu. Uma ungazange wenze noma iyiphi imidlalo isikhathi eside, kungcono ukuthi ungathathi okhethweni eliphezulu kakhulu. Abakhiqizi abaningi bakwenza kusuka kumathuluzi angahlanjululwa - le ndlela ibuye ifanele.
- I-pair of dumbbells. Ngokujwayelekile, sisebenzisa ama-dumbbells we-1.5 - 2 kg isisindo. Izinketho ezinzima kakhulu azisebenzi - umthwalo usuvele ukhululekile ngokwanele, futhi ngezimpawu ezinzima, ungahle ulahlekelwe yizo zonke izizathu zokuqeqesha ngenxa yokukhathala ngokweqile. Kubalulekile ukwethula lezi zimfanelo kancane kancane emakilasini.
- Ngezinye izikhathi ukuhambisa i-aerobics kuhlanganisa ukuzivocavoca nge-fitballs noma ukumane ukhanyise amabhola, kodwa ekhaya akuzona ngaso sonke isikhathi esikahle. Uma ungenalo isikhala esiningi kakhulu samakilasi, kungcono ukuyeka ukusebenzisa le mfanelo.
- Ama-sneakers Good. Ingabe ungazibophezelezi noma ngeziCzech ngeke kwenzeke - ukucindezeleka okukhulu emagumbini nasemadolweni. Khetha izitsha zekhwalithi ezinomshini wokumangalisa okuhle.
- Ukudlala. Khetha ngokuthanda kwakho - ama-shorts, amabhulukwe noma ama-breeches ne-T-shirt yezemidlalo. Izembatho kufanele zikhululeke futhi zixhumane kahle.
Yilokho okuwusizo kuwe ukuthatha isinyathelo-aerobics ekhaya! Kuyinto elula kakhulu ukutadisha izifundo zevidiyo, okwamanje kakhulu kwi-intanethi.
Ukufaneleka: isinyathelo-aerobics ekhaya
Esikhathini sokuqala-isinyathelo sokuvivinya umzimba, kusetshenziselwa ukunyakaza okuyisisekelo, okufaka phakathi kokuzivocavoca ngokulandelana okuhlukile. Ake sicabangele ezinye zazo.
Ukuzivocavoca 1. Isinyathelo-tach (imizuzu 3-5)
Lesi isinyathelo ngesinyathelo-esinyathelo esenzelwe ukufudumala ngaphandle kokusebenzisa isinyathelo. Yenza izinyathelo eziphuthumayo ukusuka kolunye uhlangothi, ubeke unyawo olulodwa kolunye. Uke wazi kahle? Futhi manje ukwandisa ijubane kabili. Bese futhi, hamba kancane. Ngemuva kwalokho, funda izinyathelo ezifanayo, kodwa ungaphakamisi unyawo phansi, kodwa ugibele kuyo. Amandla asebenza futhi: kuqala ahlehliswa emzimbeni, kodwa ngesinyathelo ngasinye adinga ukuqondiswa.
Ukuzivocavoca 2. Ukuqoqa
Yenza lo msebenzi, ofana nomunye odlule, kodwa ugobe kakhulu imilenze emadolweni, cishe uthinta izithende zamadolo. Okunye ukuqeqeshwa kokuqala nesesibili ku-Workout yakho. Bese ucindezela lo msebenzi: yenza izinyathelo ezimbili ngezinyathelo, futhi isithende sesithathu sidonsela emthonjeni.
Ukuzivocavoca 3. ISINYATHELO SOKUSEBENZA
Thatha isinyathelo ngesinyathelo sakho sokunene, ubeke unyawo olungakwesokunxele kuwo, wehla ukusuka esiteji - sokuqala ngakwesokudla, bese unyawo lwesokunxele. Ngemuva kwemizuzu engu-2-3, yenza umlenze oholela phambili ushiye. Ukusheshisa ijubane ukuya phezulu kakhulu.
Ukuzivocavoca 4. Isinyathelo-Up
Hamba ngesinyathelo ngesinyawo sakho sokunene, wabeka unyawo lwakho lwesokunxele kuso, uyibeke kuso, bese uyibuyisela phansi phansi, bese unciphisa unyawo lwakho lokunene. Ngemuva kwemizuzu engu-2-3, shintsha imilenze yakho.
Ukuzivocavoca 5. Isinyathelo-amadolo
Thatha isinyathelo ngesinyathelo sakho sokunene, uphonsa ibhande langakwesokunxele bese udonsela esiswini, bese wehla bese ushintshe imilenze yakho. Uma ulungisa isimo, ngakho-ke ngesimo esihle - lokho kuyisisekelo esiyisisekelo semisebenzi enjalo. Ukujiya esiteji sesiteji, esifana nomdanso ohambayo okufanele uwenze ngaphansi komculo ojabulayo, ojabulayo - akuyona yini indlela enhle kunazo zonke yokulungisa umzimba wakho?