Ukuvivinya umzimba ngendlela yindlela ethandwa kakhulu yokushisa ama-calories, futhi namuhla kunezinhlobo eziningi. Enye yezingcono kakhulu ibhekwa njenge-aerobics yesinyathelo. Yenza amakilasi aerobics ngokuvamile ahlale amaminithi angu-50-60. Lesi sikhathi sanele ukushisa amakholori angu-500, okuyiqiniso, uma nje wonke umzimba uzokwenziwa ngezinga elikhulu. Isinyathelo-i-aerobics yokulahlekelwa isisindo kuhlanganisa ukuzivocavoca okwenziwe usebenzisa ipulatifomu ekhethekile.
Izinga lokuyinkimbinkimbi yamakilasi lingakhuphuka ngokubeka ipulatifomu eyodwa kwenye (noma ukufaka izitoreji ezengeziwe) futhi ngaleyo ndlela ukwandise ukuphakama kwalo. Futhi ngesikhathi sokuqeqesha ungasebenzisa ama-dumbbells nokulinganisa.
Igama elithi "isinyathelo sokuvivinya umzimba" livela esiteshini segama lesiNgisi, elihumusha ngokuthi "isinyathelo". Ukuzivocavoca okuningi kuncike ezinyathelweni ezihlukene futhi akuzona kunzima kakhulu, yingakho i-stap aerobics ifanele abantu abanoma yiliphi izinga lokulungiselela kanye nanoma yisiphi isikhathi.
Uma ufika ehholo seseshini yokuqala yeqembu, ungalahleka kuqala, ngoba amagama okunyakaza awungaziwa, futhi uqhubeke nomfundisi kanye nabanye abahlanganyeli abaqeqeshiwe ekuqeqesheni kuyoba nzima. Nokho, ungaphelelwa ithemba! Akukho lutho oluyinkimbinkimbi lapha, futhi kusukela esifundweni sokuqala uzokhumbula izivivinyo eziyisisekelo bese ulungisa ijubane leqembu.
Yini engingayithatha isifundo?
Amanzi! Kufanele ube nebhodlela lamanzi namanje ekamelweni lokushisa. Kodwa-ke, ngesikhathi sokuqeqesha, zama ukuphuza kancane nokuphuza kancane. Izembatho akufanele zidonte ukunyakaza ndawonye, ama-short shorts ezemidlalo, ama-tights, njll, azokwenza. Hlola ukuthi izicathulo azishintshi, kungenjalo uzibeka engozini ukuhlukanisa isikhumba sakho.
Isinyathelo-i-aerobics ekhaya
Kungenzeka yini? Yebo! Awekho ama-simulator abizayo akudingeki ukuthenga, izindleko zepulatifomu ngokwazo ziqala kusuka ku-$ 65 (okulingana nokulingana nokubhalisa nyangazonke kwendawo yokuzivocavoca). Futhi uma ufuna, ungayenza ngokwakho, kodwa ungakhohlwa ukuthi ubuciko bakho kufanele bumelane, umelane nesisindo sakho futhi ube nesakhiwo esingenalutho (i-rubber band iphelele ngalokhu). Isiteji kumele sibe okungenani amasentimitha angu-20.
Ngokuqondene nolwazi, bangathathwa kalula kusuka enombolweni enkulu yezifundo zevidiyo, enye yazo ezokwenziwa ngezansi.
Yenza ukuvivinya umzimba kwe-Wabasaqalayo kuzosiza ukuqinisa uhlelo lwe-cardiovascular, ngcono ukuxhumanisa kokunyakaza nokuletha imisipha ibe ithoni. Ukugxila emzimbeni ophansi, imisipha yemilenze, amathanga namadolo.
Indlela yokwenza isenzo se-aerobics umzimba?
Qinisekisa ukuthi umhlane wakho uqondile, ukubuka kwakho kuhamba phambili, isinyathelo kufanele sibe lula futhi siphumelele, imilenze ekuzivocavoca okuningi ayinamathele ngokugcwele emadolweni, ngakho-ke ungalimazi ukuhlanganyela.
Njengokufudumala, ungasebenzisa ukuhamba lapho uhamba ngesivinini esikhulu imizuzu engu-5-7. Kufanele uthole ukuphefumula nokuphambana okuningi. Izingalo ziboshwe kancane emaceleni futhi zihamba njengendlela esivamile noma egijima, ngenxa yabo ugcina ibhalansi.
Sebenzisa ama-dumbbell kanye nokuzivocavoca nawo ukuze uhlanganyele futhi uqinise imisipha yakho yesandla. Kodwa uma ufuna ukuveza imisipha yomshini we-press futhi emuva, kuzodingeka benze okuzivocavoca ngokwehlukana, ngoba kunzima kakhulu ukwenza amathafa ngesikhathi sokuhamba. Ungabenza ekupheleni komsebenzi njenge-hitch. Ngakho-ke, uzothola ukuthi wonke umzimba wakho uzoba ogcwele futhi oqinile. Ngezansi sinikeza ukunaka kwakho i-video enhle kakhulu ye-step aerobics, lapho ungafunda khona ekhaya.