I-Aerobics yindlela eyaziwayo kakhulu yokutshisa iikhalori, kwaye namhlanje ineentlobo ezininzi. Enye yezona zinto zingcono zibhekwa njengento yokunyuka kwe-aerobics. Ukunyathela iiklasi ze-aerobics zihlala zihlala kumzuzu 50-60. Eli xesha liwanele ukutshisa iikhalori ezingama-500, ngokuqinisekileyo, ukuba yonke into iya kwenziwa ngokukhawuleza. Isinyathelo-aerobics ekulahlekeni kwesisindo kubandakanya ukusetyenziswa okwenziweyo usebenzisa isicwangciso esikhethekileyo.
Inqanaba lobunzima beeklasi linokwandiswa ngokubeka elinye iqonga kwelinye (okanye ukongezelela amanani angaphezulu) kwaye ukwandisa ukuphakama kwayo. Kwakhona ngethuba loqeqesho ungasebenzisa izidumbane kunye nokulinganisela.
Igama elithi "isinyathelo se-aerobics" livela kwilizwi lentsingiselo yesiNgesi, eliguqulela ngokuthi "isinyathelo". Ukuzilolonga okuninzi kusekelwe kumanyathelo ahlukeneyo kwaye akunakunzima kakhulu, kungenxa yoko i-stap aerobics ifanelekile kubantu abanamanqanaba okulungiselela kunye nawuphi na ubudala.
Xa ufikile kwiholo kwiiseshoni zokuqala zeqela, unokuqala ukulahleka, ngokuba amagama ohambayo awaziwa, kwaye uqhubeka nomqeqeshi kunye nabanye abathathi-nxaxheba kwi-training kuya kuba nzima. Nangona kunjalo, ungadikibali! Akukho nto ilukhuni apha, kwaye ukususela kwisifundo sokuqala uya kukhumbuza ukusetyenziswa okuyisiseko uze ulungele kwijubane leqela.
Yintoni endifanele ndiyithathele isifundo?
Amanzi! Kufuneka ube nebhotile yamanzi esesibhakabhakeni. Nangona kunjalo, ngexesha loqeqesho, zama ukusela esincinci kunye ne-sips encinane. Izambatho akufanele zidibanise ukunyakaza, iintambo zemidlalo eziqhelekileyo, izitya, njl njl njl. Khangela ukuba izicathulo azithethi, mhlawumbi unobungozi bokutshintshela isangqa sakho.
Isinyathelo-aerobics ekhaya
Ngaba kunokwenzeka? Kakade! Akukho zifanisi ezibiza ngexabiso ezidinga ukuzithenga, ixabiso leqonga liqala ukusuka kwi-$ 65 (eliphantse lilingana nokubhaliselwa kwenyanga). Kwaye ukuba ufuna, unokwenza ngokwakho, kodwa ungakulibali ukuba umzobo wakho umele unqande, umise ubunzima bakho kwaye ube ne-non-slip surface (i-rubber band iphelele kule nto). Iqonga kufuneka libe ubuncinane bama-20 centimeters.
Ngokumalunga nolwazi, banokukhangela kalula kwiqela leemfundo zevidiyo, enye yazo iya kunikwa ngezantsi.
Ukunyathela i-aerobics kubaqalayo kuya kunceda ukuqinisa inkqubo ye-cardiovascular system, ukuphucula ukulungelelaniswa kweminyango nokuzisa izihlunu. Ugxininiso kumzimba osezantsi, iimisipha zamilenze, amathanga kunye namatye.
Indlela yokwenza isenzo se-aerobics umzimba?
Qinisekisa ukuba umqolo wakho uphelele, ukujonga kwakho kuhamba phambili, inyathelo kufuneka libe lucala kwaye linyuka, imilenze ekusebenziseni amaninzi ayinamathele ngokupheleleyo emadolweni, ngoko ke ungalimazi inxalenye.
Njengokufudumala, ungasebenzisa ukuhamba kwindawo efanelekileyo ngokukhawuleza imizuzu emi-5-7. Ufanele ufumane ukuphefumula nokuphefumula. Iingalo zincinci kwiindawo zokuhamba kwaye zihamba njengendlela eqhelekileyo okanye isebenza, ngenxa yabo ugcina ibhalansi.
Sebenzisa iidumbs kunye nokuzibandakanya kunye nabo ukubandakanya nokuqinisa iintloko zakho zeengalo. Kodwa ukuba ufuna ukutsalisa imisipha yocindezelo kunye nomva, kuya kufuneka benze ukuzivocavoca, kuba kunzima ukwenza iintlambo ngexesha lokuhamba. Ungabenza ekupheleni komsebenzi wokuba usebenze njengomtshini. Ngaloo ndlela, uya kufezekisa ukuba umzimba wakho wonke uya kuba ulungele kwaye uyomelele. Ngezantsi siza kukunika ingqalelo ikhosi efanelekileyo kakhulu yevidiyo ye-step aerobics, apho unokufunda khona ekhaya.