Awuzange ucabange ngokwenza imfanelo hhayi eqenjini, kodwa ekhaya? Ukuze kube lula futhi uthole injabulo yakho siqu? Kulungile, enkonzweni yakho yevidiyo yamavidiyo. Ikuvumela ukuba ugcine imali nesikhathi. Awukhokhi ukubhalisela eqenjini lezemidlalo, ungalahlekelwa amaminithi ayigugu emgwaqweni futhi uqeqesha kuphela uma kunesimo sengqondo. Udinga nje ukuthenga i-disc ngenhlelo efanele yokuzivocavoca.
Ukuvivinya umzimba kwe-Aerobics ekhaya
Okokuqala ekuthandweni kuya esitebhisini, ku-classic nokudinga ukuvivinya umzimba. Lezi zinhlelo zenzelwe ukulahlekelwa kwesisindo kanye nokulungiswa kwesibalo. Ngokungafani nezigaba zokudansa zakudala, ukunyakaza kwe-aerobics akuyona into enhle futhi kufana nesinyathelo sokudoba. Azikho izitebhisi, ngakho-ke lungele ukulwa nethempo. Shintsha ukuvivinya umzimba ekhaya nakho kungenzeka, kepha kuyo kufanele kube nesiteji esikhethekile.
I-home aerobics, njengezifundo ehholo, ibanjwe ngokulandela uhlelo olucacile. Okokuqala kufudumele. Bese ufunda futhi uqoqe izinyathelo ekubunjeni-izinqwaba. Emva kwalokhu, amandla okusebenzisa imilenze, izibilini, isisu, isifuba, izingalo kanye nokulandela okulandayo. Isifundo sithatha amaminithi angu-60 futhi sibanjwe okungenzi lutho. Imizuzu engu-30-40 ithatha isifundo semigqa, futhi isikhathi sonke sinikezwa ekuzivocavoca.
Uma ungesabi ukonakala nokuqina kwamakilasi, khona-ke ungakhetha ama-workshops, ama-workshops kanye nezifundo ezivela emibuthanweni yempilo.
Izinkimbinkimbi zokuzivocavoca
Awuhlobene nokutadisha ukuhamba okuhlukahlukene. Lapha uzothola amaqoqo okuzivocavoca izingxenye ezahlukene zomzimba. Izinkimbinkimbi zesisu, imilenze nezintambo zithandwa kakhulu. Naphezu kweqiniso lokuthi lokhu kuyindlela enhle kakhulu, kuyinto elula ukuyenza. Ngisho nomuntu ongakulungele kakhulu uzokwazi ukwenza lezi zivivinyo. Noma kunjalo, lokhu akusho ukuthi akudingeki uzithukumeze.
Isifundo sifaka ukufudumala nokuzivocavoca: ukuhlaselwa, ama-squats, ukuguquguquka nokuphepha kwemilenze, ukuqhuma-ups, ukudonsa umshini wokunyathelisa, ukwelula.
Lolu hlelo lungakugwema ekubunjweni noma ekusebenziseni amandla. Esikhathini sokuqala, ngeke uthole ama-sit-ups, amaphaphu namaphini-ups, emfuleni wesibili womlenze. Okungcono - ukukukhetha. Noma kunjalo, ukuze ungabhemi nokuvivinya umzimba, khetha inkambo eyenziwe yi-Fitness Association noma i-Federation of Aerobics.
Sikunikeza izinhlelo zokuzivocavoca ezithandwa kakhulu nezivamile ezifundiswa ekhaya:
I-Callanetics ne-bodyflex
Lezi zinhlobo zomsebenzi womzimba nazo zenzelwe ukulahlekelwa isisindo. Imvelaphi yazo kwakuyizinhlobo zaseMpumalanga zokuzivocavoca. Bafundiswa ngokuzimela, ngoba ukuvivinya umzimba kulula futhi kungashintshi.
Ukuze uthenge i-disk awazange amangale ngesisindo esishelele ekhaya, qiniseka ukuthi uhlanganisa ukuqeqeshwa ohlwini lwansuku zonke. Uma yisikhathi esifushane, faka esikhundleni sesifundo ngokubuka i-TV. Nokho,
Ukuvivinya umzimba nokudansa
Lona uhlobo oludumile kakhulu lomzimba. Ukudonswa kwe-aerobics ekhaya kusiza ukunciphisa isisindo, kuthuthukisa isimo sezintambo, izintathu kanye nesisu. Okokuqala uzokwenza ukuqeqeshwa okuncane. Khona-ke uthisha ovela esikrinini uzokutshela ngezici zobuchwepheshe zomdanso, futhi uzoqala ukufunda ukunyakaza okuyisisekelo. Ekupheleni kwesifundo, uzoqoqa lezi zintuthuko zibe yinto yokwakhiwa kwemisebenzi. Ezinye izinhlelo zinikeza amandla okuzivocavoca emaphepheni, ezandleni nasezintweni. Kubalulekile ukukhetha izifundo zokuqeqesha, ngoba ama-master classes avela kumasifundisane omdanso kunzima kakhulu. Ngaphezu kwalokho, cishe azikho izincazelo.