Ayikho imfihlelo yokuba imithwalo enamandla yomzimba evumela umntu ukuba alahlekelwe isisindo kakhulu. Ngaloo ndlela, isinyathelo sokuthi i- aerobics ibonakalise ukusebenza kwayo ixesha elide: ngoku ingenye yeentlobo ezidumileyo zokuqina kwabo bonke abafuna ukuhlambulula isisu, ukuzisa imilenze kunye nezikhwelo ngendlela efanelekileyo. Nangona ungenayo ithuba lokuya kwiklabhu yezempilo, unokukwazi ukuzicwangcisa lula u-step-aerobics kubaqalayo ekhaya.
Isinyathelo-aerobics ekhaya
Kwiiklasi ezinjalo uzakufuna ezinye iimpawu ozifunayo ukuthenga ngexesha elinye kwisitokethi sezemidlalo. Nangona kunjalo, kunokwenzeka ukuba uninzi lwezinto eziyiluncedo sele selusekhaya lakho.
- Ibhendi yesinyathelo okanye isinyathelo. Oku kuyinto elandela inyathelo, eyona nto ibalulekileyo kwimisebenzi enjalo. Ngokuqhelekileyo ukuphakama kwalo malunga neentimitha ezingama-20 ukuya ku-30, eziphakamileyo - ngcono ukulahleka kwesisindo, kodwa kunzima kakhulu. Ukuba awuzange wenze nayiphi na imidlalo ixesha elide, kungcono ukuba ungathathi okhetho oluphezulu kakhulu. Abaninzi beengcweti bayayifaka kwizinto eziphuculweyo - olu khetho lufanelekile.
- Iibini zeendlebe. Ngokuqhelekileyo, sisebenzisa i-dumbbells ubunzima be-1.5 - 2 kg ubukhulu. Izinketho ezinzima kakhulu azizisebenzisi - umthwalo sele usuqine ngokwaneleyo, kwaye kunye nezigulane ezinzima, unokulahlekelwa yinto efanelekileyo yokuqeqeshwa ngenxa yokukhathala ngokweqile. Kubalulekile ukuzisa ezi zixhobo ngokuthe ngcembe kwiiklasi.
- Ngamanye amaxesha ukunyusa i-aerobics kubandakanya ukuzivocavoca kunye ne-fitballs okanye nje ukukhanyisa iibhola, kodwa ekhaya akusoloko kulungele. Ukuba awunayo indawo eninzi yeeklasi, kungcono ukuyeka ukusebenzisa le mfanelo.
- Iimvumi ezilungileyo. Musa ukungazibhinqa okanye kwi-Czechs akunakwenzeka - uxinzelelo oluninzi kwi-ankle kunye neendolo. Khetha ama-sneakers aphezulu kunye nokuxhatshazwa kakuhle.
- Ukuzonwabisa. Khetha ngokweentlobo zakho - iifutshane, ibhulukhwe okanye i-breeches kunye neT-shirt yezemidlalo. Izambatho zifanele zikhulule kwaye zihluthe imfudu.
Yiyo yonke into ewusizo ukuba uthathe isinyathelo-aerobics ekhaya! Kukulungele ukufunda izifundo zevidiyo, ngoku zikhulu kakhulu kwi-intanethi.
Ukufaneleka: isinyathelo-aerobics ekhaya
Kwi-stepical-aerobics, kusetshenziselwa ukunyakaza okuyisiseko, ezibandakanyiweyo kwimigangatho yokulandelelana. Makhe siqwalasele ezinye zazo.
Ukuzivocavoca 1. I-Step-tach (3-5 imizuzu)
Le nyathelo elihamba ngeyinyathelo elenzelwe ukufudumala ngaphandle kokusebenzisa isinyathelo. Yenza amanyathelo aphumayo ukusuka ecaleni ukuya kwelinye icala, ubeke unyawo olunye kwelinye. Ngaba uyenzile? Ngoku ke ukwandisa ijubane kabini. Emva koko, hamba kancane. Emva koko, fundani amanyathelo afanayo, kodwa musa ukuphakamisa unyawo phantsi, kodwa glide kuyo. Izandla zisebenza kwakhona: okokuqala ziyancipha emzimbeni, kodwa ngesinyathelo ngasinye kufuneka zilungiswe.
Ukuzivocavoca 2. Ukugqithisa
Yenza lo msebenzi, ufana nomnye ongaphambili, kodwa uguqule imilenze emadolweni, phantse uthinte iindithende zamatye. Enye indlela yokuqala kunye nesibini ekusebenziseni kwakho. Emva koko unyanzelisa lo msebenzi: yenza amanyathelo amanyathela ngamanyathelo, kwaye kwisithende sesithathu uyanqumla ukuya kwindawo.
Ukuzivocavoca 3. ISICELO SOMSEBENZI
Thatha isinyathelo kwiinyawo zakho ngeenyawo zakho zokunene, ubeke unyawo olwesobunxele kuyo, wehla ukusuka kwisinyathelo-sokuqala, okokuqala, kwaye unyawo lwesokunxele. Emva kwemizuzu engama-2-3, yenza umlenze ohamba phambili ushiye omnye. Ukukhawulezisa iqondo ukuya phezulu.
Ukuzivocavoca 4. I-Step-Up
Khangela inyathelo ngesinyawo sakho sokunene, wabeka unyawo lwakho lwesobunxele kuyo, uyibeke kwizwane zakho, uze uyibuyisele kwangoko, uze unciphise unyawo lwakho lokunene. Emva kwemizuzu 2-3, tshintsha imilenze yakho.
Ukuzivocavoca 5. Inyathelo-idolo
Thatha isinyathelo kwiinyawo zakho ngeenyawo zakho zokunene, ukugoba idolo elingasekhohlo uze ukhuphe kwisisu, uze uhla uze utshintshe imilenze yakho. Ukuba ulungelelanisa lo mfanekiso, ngoko-ke uvakalelwa kakuhle-ngumgaqo-siseko wale mi sebenzi. Ukuhlahlela kwinqanaba elincamisayo, elifana nomdaniso ohambayo omele uwenze phantsi kokuvuya, umculo ovuya - ngaba akuyona indlela ehle kakhulu yokulungisa umzimba wakho?