Ngomnqweno wokunciphisa umzimba, sisoloko sifisa kwiqela lezempilo, apho sizimisele ngokuzikhethela ukuba yeyiphi isicwangciso sokuzikhethela. Ngethuba lethu kukho ezininzi iingcamango ezijolise ekuphakanyiseni ithoni nokuphucula umzobo. Enye yezi ndlela zanamhlanje kwakuyi- step-aerobics yokulahleka kwesisindo.
Yintoni i-aerobics yokunyathela?
Ukunyathela kwe-aerobics yenziwe nguGina Miller - umfazi wezemidlalo waseMerika. Emva kokulimala, wathola ithuba lokuvuselela kwimigangatho yesitebhisi. Ukususela ngoko, iqonga elikhethekileyo lisetyenziswe njengelitye elihambayo, kwaye lobu buchule buye lwaziwa kuwo wonke umhlaba. Igama elithi "isinyathelo" liguqulelwe ngokuthi "inyathelo". Oku ku-aerobics, ngokusekelwe kumanyathelo, oko kukuthi - kumanyathelo ahlukeneyo kumculo ukusuka kwisinyathelo ukuya kumgangatho nangemva. Ukugqithisa kwenzeka kwiqonga lomdaniso kwaye akuyi kuba ngumsebenzi wabaqalayo.
Kukho ukhetho olungaphezu kwama-200 kumanyathelo okunyuka-aerobics. Ewe, asiyi kuchaza yonke into, siza kuthintela kuphela kwisigxina.
- Wema ngqo emzantsi kwimilenze yomibini, iqonga limi phambi kwakho. Emva koko, kumculo, wenza isinyathelo kwiqonga ngelinye inyawo, wabeka esinye sesibini, uze uhambe ngesantya ngesantya esinye, unyathelo kumgangatho wesibini. Kule ngqungquthela uqeqesho. Umgaqo ophezulu kukubeka unyawo lwakho ngokuma ngokupheleleyo, kodwa kuphela kwizwane zakho, ugxininise kwiziko leqonga, ukuze ugweme ukulimala kunye nemivimbo. Ngexesha lezanyathelo, izandla zingashukuma ngokwemvelo, okanye ziphakamise ukubetha.
- Ngokuqhelekileyo ukunyakaza okuphambili kudibene nokudonsa idolo. Kule meko, ubeka inyawo elinye kwisiqonga, ugoba enye emadolweni uze ukhuphe, uze uyibeke phantsi, apho ubuya khona inyawo lesibini. Phinda kwakhona ukusuka komnye umlenze.
- Amakilasi kwiplatifti aquka ukuzilolonga okucwangcisiweyo, umzekelo, ukunyuka kwe-push-ups ukusuka kwipulatifomu, okanye ucinezele, ngeenyawo kwisiqonga. Kule meko, umphumo wokunyuka komzimba uyanda.
- Ngokuqhelekileyo, isinyathelo-aerobics siqala ngokufudumala, okuquka ukulula. Ngenye inyawo kwiplatifomu, uyaphonsa omnye umva, okanye kwicala.
- Ngokuqhelekileyo, ii-mini-dumbbells zidibene nokuqeqeshwa kwiplatifomu, ukudibanisa impembelelo kwiimisipha zezandla kunye neenyawo.
Zingaphi iikhalori ezitshisa i-step-aerobics, kuxhomekeke kubukhulu bomsebenzi kunye nokuhamba kwayo. Nangona kunjalo, umbuzo wokuba i-aerobics isinyathelo sinceda ukunciphisa umzimba ungaphendulwa ngokuzithemba kwi-affirmative. Uqeqesho olunjalo luqhutyelwa kwimodi ephakathi. Ngethuba loqeqesho, onke amaqela omzimba achaphazelekayo. Ngokuqinisekileyo, ugxininiso oluphambili lukwindawo yezinkuni kunye namathambo.
Hlaziya i-aerobics: inzuzo kunye nengozi
Ngokumalunga nokuqina koqeqesho, isinyathelo se-aerobics sinokuchasene. Okuphambili phakathi kwabo kukunyuka kwengcinezelo yegazi. Kwinkqubo yoqeqesho, uxinzelelo olukhulu luya entliziyweni, ngokubhekiselele kuyo, ukunyanzeliswa kwezifo ezixinzelelekileyo kunokwenzeka.
Enye ukuchasana yizifo ze-varicose. I-Aerobics ngokwayo iquka imilenze, engathandeki kakhulu kubantu abahlukunyezwayo, ukukhulisa kunye nesifo se-venous.
Njengawuphi na umsebenzi owenziwa ngokomzimba, isinyathelo se-aerobic sinobuchule kunye nobutyebi. Nangona kunjalo, kukho iindidi ezingaphezulu. Inzuzo eyona nto ingumphumo we-step aerobics, oya kubonakala emva kweeseshoni zoqeqesho ezimbini. Emva kweeklasi kwipulatifomu kunamandla kunye nokusebenza kunezinye iintlobo ze-aerobics. Phakathi kwe-pluses engenakulungiswayo kwandiswa kwithoni kunye nomoya. Ukongezelela, ukuqeqesha isinyathelo kunemiphumo emihle kwisisu senhliziyo, ukuqinisa. Ewe, igalelo le-aerobics kumzimba ngamnye, nangona kunjalo, sele sele ufumene umfazi phakathi kwabasetyhini abaninzi.