Ukufaneleka kwe-aerobics ukukhipha umzimba kumculo. Umsunguli we-aerobics yendabuko wayengumdlali odumile uJane Fonda. I-Aerobic ikhuthaza ukuthuthukiswa emzimbeni we-metabolism, i-plasticity yemisipha nesikhumba, iqinisa izinhlelo ze-cardiovascular and respiratory. Kodwa, okufanayo, ngaphambi kwamakilasi kuyadingeka ukuthi uxoxe nodokotela. Emaqenjini we-aerobics, ngokuvamile, abantu abangaba ngu-12 bahlanganyela. Isikhathi sokuqeqeshwa singama-45-60 amaminithi.
Umculo wokuzivocavoca ne-aerobics ukhethwe ngomdanso wesigqibelelo ngesikhathi esifanele kanye nomculo, njengombuso, ube noshintsho oluhle, ngaphandle kokuyeka. Ezimweni eziningi, i-aerobics ihileleke esifisweni sokulahlekelwa isisindo. Uhlelo lwe-aerobics lokuzivocavoca lokulahlekelwa isisindo luyosebenza kuphela uma uhlanganyela ngokuzikhandla futhi njalo izikhathi ezingu-3-4 ngesonto futhi uhlanganise nokuvivinya umzimba ngendlela efanele. Imiphumela izozwa ngemva kwezifundo ezimbalwa, kodwa kubonakala kwabanye, cishe izinyanga ezimbili kamuva.
Indlela esheshayo yokufeza inani elihle kuyoba ingxube ye-aerobics kanye namakilasi okuzivocavoca. Njengoba ukuvivinya umzimba kwenziwa ngokulingana okusheshayo, izembatho zokuqeqesha kufanele zikhethwe ukukhanya: izicathulo, isihloko noma i-T-shirt, insipho ehambayo. Kunconywa ukuthatha ithawula negabha lamanzi. Kodwa ungahambisani namanzi ekilasini, ungathatha ama-sips amancane angu-1-2 futhi ungasaphinde, njengoba umthwalo osenhliziyweni usukhulu kakhulu.
Izinhlobo ze-aerobics zendabuko:
- I-mix-aerobics - lokhu kuyisigaba esakhiwa izingqungquthela zokuzivocavoca eziningana;
- ukukhahlela-aerobics - isichazamazwi kusho: cardio, okukhulu, isimo. Ngakho-ke, okudingekayo kwenziwe okudingeka kwenziwe ngendlela ephakeme, okukhuthaza ukukhuthazela;
- ukudansa ukuvivinya umzimba ngendlela, isibonelo, latin - ukunyakaza okuhle futhi okunomdlandla ngaphansi komculo ovuthayo waseLatin American;
- funk aerobics - eyenziwa ngezakhi zomdanso ezithathwe emidlalweni yamaqembu. Ikhuthaza ukusebenza okuvamile kwenhliziyo namaphaphu, kuthuthukisa ukuhlanganiswa kokuhamba;
- I-hip-hop ye-Hip-Hop, noma, njengoba kubizwa nangokuthi, umdanso womgwaqo, ihlanganisa isethi yokuzivocavoca kwe-aerobics kuhambisana nezakhi zomdanso we-hip-hop;
- ifomu elivamile: i-siti-jam - idansa ngezakhi ze-aerobics kumculo wama-discos namazwi we-jazz;
- i-retro disco - iqukethe ukuthuthukiswa komdanso kumculo we-1970s-1980. Lapha kunomdwebo oqoshiwe oqoshiwe - umdanso wephepheni, i-tango, idwala, amadansa aseSpeyin, ukuxubha kwinkimbinkimbi nokuqeqesha okuthuthukisiwe;
- I-ballet yomzimba iyisenzo sokuqala se-aerobic esivumelana nezivivinyo ezidingekayo ukuze kuthuthukiswe izimo eziguquguqukayo, kanye nokunyakaza kusuka emidlalweni yendabuko;
- slide i-aerobics - kulezi zivivinyo, ukuzivocavoca kwenziwa ngethrekhi ekhethekile ezicathulweni ezikhethekile. Lapha udinga ukulingisa ukunyakaza okuthungayo kwe-skier noma i-skater. Kulokhu, umthwalo wenziwa ngokukhethekile ezinhlangothini zangaphakathi nezangaphandle zonyawo;
- in the exercb fitbolom umzimba uyenze, uhlezi noma ulale ngamabhola akhethekile. Loluhlobo lwe-aerobics lusizo ekuthuthukiseni ukuhamba, lungisa isibalo, ngcono ukuxhumaniswa kokuhamba. Kunconywa kubantu abanoma yiliphi izinga lokuqeqesha, kuhlanganise nalabo abaye bahlinzwa futhi basesimweni sokuvuselelwa.
Ngaphezu kwalezi zinhlobo ze-aerobics, kuneziningi eziningi, ngokusho ukuthi yiziphi amakilasi azange zithandwa kakhulu okwamanje.
Ukuncintisana ekuvikeleni ukuvivinya umzimba
Ukubambisana kwamazwe ngamazwe kanye nokuzikhandla kwe-aerobics - I-FISAF iyisungulo sokuthuthukiswa kwalesi siqondiso emhlabeni jikelele. Umqhudelwano wokuqala wabanjwa ngo-1999 eFrance. Ukuncintisana kubanjwe ezifundweni ezintathu:
- i-aerobics;
- ukufaneleka komzimba wokuvivinya umzimba;
- i-hip-hop aerobics.
Ukuncintisana akubanjwanga kuphela kubantu abadala, ukuqina kwempilo yokuzivocavoca kwezingane kuyathandwa kakhulu, kuvumela ukuba uthuthuke ngokugcwele, ukusebenzisana nokuqinisa impilo.