Ukufaneleka kwe-aerobics kukuqhutywa kwemidlalo kumculo. Umsunguli we-aerobics yendabuko wayengumdlali weqonga odumile uJane Fonda. I-Aerobic ikhuthaza ukuphucula emzimbeni we-metabolism, i-plasticity ye-muscle kunye nekhumba, iqinisa i-cardiovascular and respiratory systems. Kodwa, okufanayo, phambi kweeklasi kuyimfuneko ukubonisana nodokotela. Kwamaqela e-aerobics, ngokuqhelekileyo, abantu abafikelela kwi-12 badibeneyo. Ubude bexesha loqeqesho luyimitha engama-45-60.
Umculo wokuqina kunye ne-aerobics kukhethwe ngomdaniso wesiqhelo kwixesha elifanelekileyo kunye nomculo, njengombandela, unokuguqulwa ngokukhawuleza, ngaphandle kwekhefu. Kwiimeko ezininzi, i-aerobics ibandakanyeka emnqweno wokunciphisa umzimba. Inkqubo ye-aerobics yokukhubazeka yokulahleka kwesisindo iya kusebenza kuphela xa ubandakanyeka rhoqo kwaye rhoqo rhoqo ngama-3-4 ngeveki kwaye udibanise umzimba kunye nesondlo esifanelekileyo. Iziphumo ziya kuvezwa emva kwezifundo ezimbalwa, kodwa zibonakala kwabanye, malunga neenyanga ezimbini kamva.
Indlela ekhawulezayo yokuphumeza umlinganiselo ofanelekileyo uya kuba ngumxube we-aerobics kunye neeklasi zokudlala. Ekubeni iimvavanyo zenziwa ngokukhawuleza ngokukhawuleza, iimpahla zokuqeqesha kufuneka zikhethwe ukukhanya: iifutshane, isihloko okanye i-T-shirt, i-swimsuit elastic. Kucetyiswa ukuba uthathe ithawula kunye nebhotile yamanzi. Kodwa musa ukukhutshwa ngamanzi eklasini, ungathabatha 1-2 ama-sips amancinci kwaye awukho kwakhona, njengoko umthwalo entliziyweni sele ukhulu kakhulu.
Iindidi ze-aerobics yendabuko:
- Ukuxuba-aerobics - le yiklasi equkethe izandi ezininzi;
- ukukhaba-i-aerobics - isichazi-ndlela: i-cardio, inamandla, imeko. Ngako oko, kufuneka ukuba kwenziwe ukuqeqeshwa kwinqanaba eliphezulu, elikhuthaza ukunyamezela;
- ukudanisa i-aerobics, umzekelo, latin - ukuhamba okuhle kunye nokunyamekela phantsi komculo ovuthayo waseLatin waseMelika;
- funk aerobics - eyenziwa ngamanqaku omdaniso athatyathwe kwiidlali zamaqela. Ukukhuthaza ukusebenza ngokuqhelekileyo kwentliziyo nemiphunga, kuphucula ukulungelelaniswa kwezinto ezihambayo;
- I-aerobics ye-Hip-hop, okanye, njengoko kuthiwa, umdaniso wesitalato, uquka iisethi ze-aerobics zokuzivocavoca kunye neengoma zomdaniso we-hip-hop;
- ifomu eliqhelekileyo: i-siti-jam - ukudanisa kunye neengxenye ze-aerobics ukuya kumculo wee-discos kunye nesigqi se-jazz;
- i-retro disco - iqulethe ukuhlaziywa komdaniso kumculo wee-1970-1980. Apha kukho ukuchithwa kwendlela yokubhala - umdaniso webhola, i-tango, ilitye, imidanso yaseSpanish, ukuxubha kwiinkathazo kunye nokuqeqeshwa okusemgangathweni;
- I-ballet yomzimba yindlela yokuqala yokusebenzisa i-aerobic yokuzibandakanya kunye nokuzivocavoca okuyimfuneko ukuphuhlisa ukuguquguquka, kunye nokuhamba kwemidaniso yemveli;
- isilayidi ye-aerobics - kule mizobo, ukuqhutyelwa komzimba kwenziwa kwindlela ekhethekileyo kwizicathulo ezikhethekileyo. Apha ufanele ufanise ukunyakaza kwe-skier okanye i-skater. Kule meko, umthwalo wenziwa ngokukodwa emacaleni angaphakathi nangaphandle enyawo;
- ekusebenziseni i-fitbolom ukuyenza, ukuhlala okanye ukulala kwiibhola ezikhethekileyo. Olu hlobo lwe-aerobics lunceda ukuphucula ukuhamba kwesikhashana, ukulungiswa komfanekiso, ukuphucula ukulungelelaniswa kwezinto. Kunconywa kubantu abaneliphi na izinga loqeqesho, kubandakanywa nalabo baye bafumana unyango kwaye bahlaziywa.
Ukongezelela kule ntlobo ze-aerobics, baninzi abanye, ngokweziphi iiklasi ezingaqhelekanga okwamanje.
Ukhuphiswano kwimpilo ye-aerobics
Imanyano yamazwe ngamazwe e-fitness kunye ne-aerobics-i-FISAF ngumceli wophuhliso lwale khokelo kwizinga lehlabathi. Ubungqina bokuqala buqhutywe ngo-1999 eFransi. Ukhuphiswano luqhutywa kwii-3 zezifundo:
- aerobics;
- ukunyaniseka kwe-aerobics;
- i-hip-hop aerobics.
Ukhuphiswano alubanjwanga nje kuphela kubantu abadala, ukuxhotyiswa kwe-aerobics yabantwana kubaluleke kakhulu, kuvumela ukuhlakulela ngokugqibeleleyo, ukulungelelanisa nokuqinisa impilo.