Ukuvivinya umzimba kwe-Aerobics ekhaya

Uma ungenayo isikhathi sokubhalisa ku-gym futhi njalo uya emsebenzini, ungenza i-aerobics ukuze ulahlekelwe isisindo ekhaya.

Izinzuzo ze-Aerobics

1. Ukuqeqeshwa okunjalo kukhulisa ukukhuthazela , futhi konke kubonga ukwanda kwegazi ne-oxygen emzimbeni.
2. Amasipha aqiniswa kakhulu. Lokhu kungenxa yokuqeqeshwa okujulile kungukudonswa kwe-dance, njengoba ngesikhathi sokuqeqeshwa kuveza i-calcium.
3. Isikhathi sokuphila sanda, futhi ngenxa yokunyuka komthamo wemaphaphu, ngakho-ke inani le-oxygen.
4. Ukufaneleka kwe-aerobics yokulahlekelwa kwesisindo kuhle kuthinta inhliziyo. Ngesikhathi sokuqeqeshwa, inani leziphazamiso zenhliziyo landa, futhi ngenxa yalokho, igazi eliningi lingena.
5. Lokhu kuvimbela ukubonakala kwe-atherosclerosis, nakho konke, ngoba izinga le-cholesterol linciphisa.
6. Ukuzivivinya umzimba kusiza ukuqeda ukucindezeleka nokuthuthukisa isimo sengqondo.

Yiziphi izinketho ezikhona?

1. Ukuhamba. Inketho elula kakhulu, efanelekayo ngisho nakwabesifazane abangakaze bahileleke emidlalweni. Yazi nje ukuthi kuzothatha isikhathi eside ukuhamba. Inombolo yokuqeqeshwa okudingekayo ngesonto ngu-5. Ubude besikhathi sokuqeqeshwa ngu-45 imizuzu. Isisindo sokuhamba ngesisindo kufanele sisheshe, kodwa kulokhu uzoba nethuba lokunciphisa isisindo.
2. Ukugijima. Wena, Yebo, ungagijima endaweni, kodwa kungcono ukuphuma epakini uphinde ufunde emoyeni omusha. Ngakho-ke, uzogcwala umzimba nge-oxygen futhi uthuthukise umsebenzi wenhliziyo.
3. Ukugibela ibhayisikili. Kubonakala ukuthi ngezifundo ezijulile zehora elilodwa ungalahlekelwa ngu-500 cal. Kunezinketho ezimbili zokuqeqesha: ukuzivocavoca nge-simulator noma ukugibela ibhayisikili emgwaqeni. Qala ngezikhathi ezimbalwa ngesonto, ngesigamu sehora, bese ekugcineni ukwandise ubude nemvamisa yokuqeqeshwa. Ukuzivocavoca okunjalo kuzokunika ama-buttocks anwebekayo nemilenze emihle. Isimo esifanele - susa izintambo ezivela esihlalweni bese usebenza ngezinyawo zakho kuphela.
4. Ukudoba ukuvivinya umzimba ngokulahlekelwa isisindo ekhaya. Lolu hlobo lokuzivocavoca ngeke lukusize nje ukuthi ulahlekelwe isisindo, kodwa futhi uphakamise isimo sakho sengqondo futhi uthinte isimo sengqondo, ngokujwayelekile. Ngaphezu kwalokho, uzokwenza ngcono umsebenzi wakho wezempilo nempilo. Ukudansa kusiza ukwakha ukuhleleka okuhle nokuthuthukisa ipulasitiki. Isikhathi sokuqeqeshwa okungenani ihora eli-1, futhi imvamisa izikhathi ezingu-5 ngesonto.
5. Yenza ukuvivinya umzimba ngokulahlekelwa isisindo ekhaya. Kulezi zigaba udinga ukuthenga isinyathelo esikhethekile esitolo sezemidlalo. Ukusebenza okunjalo kuzothuthukisa isibalo sakho, yenza izintambo zakho nezintambo zakho zibe zikhulu kakhulu futhi zihle kakhulu. Ukuze uthole umphumela omuhle kakhulu, yenza cishe ihora.
6. I-Power aerobics yokulahlekelwa isisindo. Isiza ngempumelelo kakhulu ukuqeda amakhilogremu engeziwe. Kulokuqeqeshwa kumele kufaka phakathi izivivinyo ezilandelayo: ama-squats, ama-jump, ahlukahlukene, ama-pull-ups, amathafa, njll.

Inkimbinkimbi elula yabaqalayo

1. Noma yikuphi ukuqeqeshwa kufanele kuqale ngokufudumala nokuphela kokuzivocavoca okuphumuzayo.
2. Ukwenza lesi sikhumba sibe mncane futhi sihle, sebenzisa i-hula hoop, okumele ishintshwe okungenani imizuzu engu-10.
3. Ukuze unciphise inani lezintambo, yenza umxhwele, ngokuhlukile ngomlenze ngamunye. Yenza okuphindwe kabili.
4. Thatha ama-dumbbells bese wenza nabo ama-squats nama-slope. Ngenxa yomthwalo, umphumela uthuthukiswa kakhulu.
5. Yima emgqeni futhi ngokunye udonsa imilenze yakho esifubeni sakho, uyenze ngesimo sokujula.
6. Yenza noma yikuphi ukuvivinya umzimba. Ungasebenzisa inguqulo ye-classic noma eyinkimbinkimbi.

Khetha ifomu eyamukelekayo neyempumelelo kakhulu ye-aerobics yokulahlekelwa isisindo. Ukwenza njalo, uzosusa isisindo esiningi futhi uthole isibalo esihle nesincanyana.