Ngesifiso sokulahlekelwa isisindo, ngokuvamile sifuna iqembu lezempilo, lapho senza khona ngamabomu ukuthi yisiphi isisindo sokuzivocavoca okufanele sikhethe. Esikhathini sethu kunezinkinga eziningi ezihlose ukuphakamisa ithoni nokuthuthukisa isibalo. Enye yalezi zindlela zesimanje kwakuyi- step-aerobics yokulahlekelwa isisindo.
Kuyini ukuhlolwa kwe-aerobics?
Isinyathelo sokuvivinya umzimba sasungulwa nguGina Miller - umama wezemidlalo waseMelika. Ngemuva kokulimala, wathola ithuba lokuvuselelwa ezenzweni ezitebhisini. Kusukela ngaleso sikhathi, isiteji esikhethekile sisetshenziswe njengetshe elihamba phambili, futhi le ndlela isetshenziswe emhlabeni jikelele. Igama elithi "isinyathelo" lihunyushwe ngokuthi "isinyathelo". Lokhu kuyi-aerobics, ngokusekelwe ezinyathelweni, okungukuthi - ngezinyathelo ezihlukahlukene zomculo kusukela esiteji kuya phansi nasemuva. Ukweqa ngokweqile kwenzeka ngesigqi somdanso futhi akusebenzi umsebenzi wabaqalayo.
Kunezinketho ezingaphezu kwezingu-200 zezinyathelo ezitebhisini-aerobics. Yiqiniso, ngeke sichaze konke, sizobe sithinta kuphela okuyinhloko.
- Wena ume kahle phansi emilenzeni yombili, isiteji simi phambi kwakho. Khona-ke, kumculo, wenza isinyathelo esiteji ngonyawo olulodwa, bese ufaka okwesibili, bese uhamba phansi ngesinye isinyathelo, isinyathelo phansi phansi ngomlenze wesibili. Kulesi sigqi ukuqeqeshwa. Umthetho oyinhloko ukubeka unyawo lwakho ngokumiswa ngokugcwele, kodwa kuphela ngezwane zakho, ugxile enkabeni yesikhulumi, ukuze ugweme ukulimala nokulimala. Ngesikhathi sezinyathelo, izandla zingakwazi ukuhamba ngokwemvelo, noma ziphakamise ukuhamba.
- Ngokuvamile ukunyakaza okuyinhloko kuhlangene nokudonsa idolo. Kule ndaba, ukubeka unyawo olulodwa esiteji, ugoqa omunye emadolweni bese uphakamisa, bese uyibeka phansi, lapho ubuyela khona unyawo lwesibini. Phinda kusuka komunye umlenze.
- Amakilasi epulatifomu afaka phakathi ukuzivocavoca okuzenzekelayo, isibonelo, ukuqhuma okuvela endaweni yesikhulumi, noma ucindezela ngezinyawo ezinkundleni. Kulokhu, umphumela wokuzivocavoca ukwanda.
- Ngokuvamile, isinyathelo-aerobics siqala ngokufudumala-up, okuhlanganisa ukwelula. Ngenyawo elilodwa epulatifomu, uphonsa omunye emuva, noma eceleni.
- Ngokuvamile, ama-mini-dumbbells axhunyiwe ekuqeqesheni esiteji, ehlanganisa umthelela emisipha yezandla nezinyawo.
Zingaki ukhalori ezishisa isinyathelo-aerobics, kuxhomeke ekutheni amandla okusebenza kanye nesikhathi saso. Kodwa-ke, umbuzo wokuthi ngabe isinyathelo se-aerobics sisiza ukulahlekelwa isisindo singaphendulwa ngokuqiniseka ku-affirmative. Ukuqeqeshwa okunjalo kuqhutshwa kwimodi ephakathi. Phakathi nokuqeqeshwa, wonke amaqembu omzimba ahilelekile. Yiqiniso, ukugcizelelwa okuyinhloko kukhona endaweni yeziqhwa nezintambo.
Isinyathelo sokuvivinya umzimba: sizuze futhi silimaze
Ngokuphathelene nokuqina kokuqeqeshwa, isinyathelo sokuthi aerobics sinokuphikisana. Okuyinhloko phakathi kwabo yi-high blood pressure. Esikhathini sokuqeqeshwa, ukucindezeleka okukhulu kuya enhliziyweni, okuphathelene nokuthi yikuphi ukwanda kwezifo eziphakeme kakhulu ezingenzeka.
Enye ukuphikisana yizifo ze-varicose. Ukuzivocavoca ngokwayo kuhilela ikakhulu imilenze, engeyona efiselekayo kakhulu kubantu abahlushwa ukuvuvukala, ukukhulisa nesifo senhliziyo.
Njenganoma yimuphi umsebenzi womzimba, isinyathelo sokuvivinya umzimba se-aerobics sinezinzuzo nezingozi. Noma kunjalo, kunezinhlanganisela eziningi. Inzuzo eyinhloko yimbangela yesinyathelo sokuvivinya umzimba, okuzobonakala emva kwezinhlelo ezimbalwa zokuqeqesha. Emva kwamakilasi epulatifomu kunamandla futhi asebenzayo kunezinye izinhlobo ze-aerobics. Phakathi kwama-pluses angenakubalwa futhi ukwanda kwezwi nomzwelo. Ngaphezu kwalokho, ukuqeqeshwa kwesinyathelo kunomthelela omuhle emzimbeni wenhliziyo, ukuyiqinisa. Yiqiniso, umthelela we-aerobics onjalo emzimbeni ngamunye, noma kunjalo, usuvele usuthole umngane phakathi kwabesifazane abaningi.