Aerobics Inyathelo ukunciphisa umzimba - indlela bafezeke

Eyiyo kuthetha ukuba ukuxhasa umzimba womntu ifomu efanelekileyo - ngokusebenzisa amandla ethile emzimbeni. Iqalele yaye ungaphulukana ubunzima, kungekuphela nje umsebenzi onzima kunye yindinisa. Namhlanje yokwanda ukuthandwa aerobics linyathelo ukunciphisa umzimba. Ziziphi iingenelo eziphambili kwaye isebenza njani? Siza kuzama ukuqonda.

Izinto eziluncedo step aerobics

Masiqalise kunye iingenelo zingenakuphikwa msebenzi. Inyathelo aerobics ukunciphisa umzimba na ezi mpawu zilandelayo:

• ukusebenza eliphezulu;
• inqanaba lomsebenzi komzimba luyafumaneka kwabasaqalayo kunye neengcali lukwanele;
• ukusebenzisa elula - ikhosi inkosi ingaba wena ngaphandle umcebisi ezizodwa;
• Akudingi i simulators esixabiso likhulu;
• imisebenzi yimidlalo bume ekhaya;
• ukhuseleko kunye nokuthintela izifo ezahlukahlukeneyo, kuquka iingxaki ezinxulumene noxinzelelo, inkqubo yokujikeleza, imithambo yegazi;
• Ukuqiniswa jikelele impilo kunye nokuphuculwa kwendlela umntu aziva;
• ngokuvula ngendlela ethile echanekileyo;
• ukutya okukhawulezileyo (elwe isiphumo siyaqhubeka emva kokuba kugqitywe uqeqesho);
• nokuqinisa izihlunu kunye nokuncitshiswa nokutyeba.

Enye iiseshoni iyure ngesantya, ungaphulukana malunga 500 kilojoules, nto leyo ilingana isidlo sasemini okanye epheleleyo inxalenye ezinencasa.

Ukulinganiselwa tips

Inyathelo aerobics ukunciphisa umzimba ilinganiselwe eziliqela ekufuneka zigcinwe engqondweni. Ngaphambi kokuqhubeka kwisigaba ebonakalayo msebenzi, kufuneka uye wengingqi ugqirha-therapist ukufumana imvume eklasini. Izimo ziyamkeleka ngokubanzi ukuba:

• ngemithambo varicose;
• izifo ezinxulumene ne amadolo;
• nesifo sentliziyo;
• ngokugqithiseleyo amavila.

Ukuze kuziswe kuphela izifundo HIV kunye nenzuzo, kucetyiswa ukuba ulandele amanyathelo athile. Uqeqesho kufuneka luqhutywe akukho izihlandlo ezingaphezu kwama-3 ngeveki. Ukongeza, eklasini kuyimfuneko ukuba ibeke esweni imo yempilo, ukubonis 'amanzi okusela yaye musa ukuzama ukufunda isingqisho engaqhelekanga. Khumbula ukuba ilahleko ubunzima ngokukhawuleza kakhulu kunokuba abe nethala iingxaki ezahlukeneyo, zingadlulanga iintsuku ezisi-7 kufuneka ulahlekelwa akukho ngaphezu lohamba nekhilogram enye.

Yintoni oya kuyifuna ukuba uqeqesho

Izigidi omama kuqala ukuze ucwangciso ngenxa yokuba inyathelo aerobics ekhaya kanye njengokuba abe eklasini eholweni. Thina ukuchaza nezimaphambili ezingundoqo ezifunekayo ngokuyimfuneko kwinkqubo yoqeqesho.

inkqubo esithetha wabeka ngqo umxholo wayo. Ekubeni igama IsiNgesi "step" liguqulelwe ngokuthi "pitch". Ukuba amanyathelo asisiseko yomsebenzi olusebenzayo, esebenzisa yonke iqela kwezihlunu emzimbeni. Kuba ukusebenzisa, uya kufuneka iqonga okhethekileyo. It zingathengwa kuyo nayiphi na ivenkile iimpahla zemidlalo. Phakathi iqonga ungahluka ukuphakama. Ngokuqhelekileyo, oko isusela ukusuka iisentimitha-15 ukuya kwi-30. Kungcono ukuthenga ukhetho oluphangaleleyo ukuba zilungiswe ukuphakama. Ukongeza, kucetyiswa ukuba athenge nezemidlalo ekhululekile kunye nezihlangu, wabelwa ukuba eminye imidlalo. impahla yawo engundoqo kufuneka ibe ngundaba-engqongqo isithende. Pick up izihlangu kufuneka silumke kakhulu, kungenjalo oko konyusa ingozi yokwenzakala. Iprogram yoqeqesho ungenza ngoncedo umqeqeshi okanye ukuthenga disc kunye izifundo ezizodwa.

izinto ezongezelelweyo

aerobics Inyathelo ukunciphisa umzimba ekhaya iya kuba isebenza ngakumbi xa unako ukuthenga izinto zemidlalo elula ezinjengezo;

• Wide batik band.
• Ibhola omncinci (ukuze ukwazi uyibambe ngesandla esinye).
• Dumbbells (enobunzima kg 0.5 ukuya 2.).

umthambo ngamandla ixhomekeke ukuphakama inyathelo, oyenzayo ngokuqinisa phezu kweqonga, kunye nezixhobo zemidlalo likuvumela ukuba kunyuswe umthwalo.

Step-Amazing

Inyathelo aerobics ukunciphisa umzimba iquka izigaba ezininzi. Okokuqala, simele senze i Amazing jikelele. Kuba oku silingane elula zilandelayo: Yima ngeenyawo zamagxa-ububanzi ngaphandle, baphumle ngokupheleleyo, ugcine izandla zakho free ecaleni umzimba, baze emva ngqo. Qala ukwenza amanyathelo ecaleni kwaye emva naphambili, kwaye emva koko ncokola isandla, ukwenza oojingi. Ubude Ukuzifudumeza-up iyahluka ukusuka imizuzu emi-5 ukuya ku 7. Ngeli xesha, onke amaqela ixesha izihlunu wolule imilenze yabo, kwaye umzimba - ukulungiselela umthwalo omkhulu.

ukuzilolonga core

Kwandule ke ukubakho nqanaba engundoqo. Ngamafutshane, intsingiselo yalo ukwenza iintshukumo ezinesingqi, amahla ndinyuka eqongeni kunye naye. It isigqibo sokwabela 2 wobeko inyathelo-nkqubo: kwinqanaba lesiseko kunye nomdaniso. Ukongeza, kukho kwakhona babizwa ngokuba "ulwalathiso kunye iintsimbi." Kuba inikeza ubuchule yayo kunye nokuqaliswa Amanani Arabhu.

Ngoko ke, thina uchaze kabanzi yintoni eyenza aerobics inyathelo. Uqheliso zibandakanyiwe kumafa yayo, kuya kukunceda Bawuzisa imilo oyifunayo emzimbeni wakho. Emva eshushu-Stuff ukwenza amanyathelo eqongeni. Oku kufuneka kwenziwe khosi, ngesantya malunga 5 imizuzu.

Emva okubi ezinjalo baqale ukwenza imisebenzi ekhethekileyo. Ngaba kufuneka ukuba kulandelelwano ethile, ukususela kokulula ukuya koko kuntsonkothileyo ngaphezulu:

1. Sikhwele eqongeni, unyawo ekunene, ekhohlo ukwenza ujingi, emva koko utshintshe imilenze.
2. Khwela phezu kweqonga le ngasekhohlo unyawo, izihlunu eladlulayo ezimpundwini kunye nokususwa Umlenze wasekunene umva, yazi bayeke indawo.
3. Xa ekhawulezile iinyawo zenu vula Wonyathela phezu emphethweni eqongeni.
4. Classic push-ups eqongeni.
5. Faka iqonga kwinqanaba lokugqibela, nxiba umlenze wakhe, igotywe edolweni, inkxaso eyimfuneko ukwenza umlenze yesibini emi toe. Yenza 15-20 zokumisa.

Of imbali imfanelo

Fitness, inyathelo aerobics ezininzi efana nenye. Akukho kwenzeka ukuba ngunozala zakutshanje iintsingiselo zemidlalo yaziwa ngumqeqeshi George. Miller. Le program iye yaphuhliswa ngexesha wokwenzakala, kodwa isiphumo ayiphucukanga kangako umfazi wambetha, ukuba emva komzuzwana umthambo enesingqi neziphumo kwikhondo kwezemidlalo ezintsha.

Kukwakho iimfihlelo embalwa eya kwenza ukusebenzisa zakho ngempumelelo ngakumbi;

• Nika up sasemini ekucebiseni komphefumlo phambi kokuba isikolo.
• Ngexesha isiselo ndinyana zingezantsi SIPs ezincinane.
• Xa izifo encinane ume nje.
• Musa ukufuna uwathathile kwangoko nomphakamo enkulu, ukwakha inkqubo yayo yoqeqesho lakhe kakuhle.

Kuba aerobics step elizayo

Suku ngalunye ngakumbi zithandwa ngakumbi inyathelo-aerobics ukunciphisa umzimba. Reviews ngale hlobo loqeqesho ezemidlalo kukho kusoloko kuphela ngendlela eyakhayo. Ukuzilolonga lula ukuphumeza njengeqela ngabanye. Ungandwendwela i club kwaye onokuyenza ekhaya umculo owuthandayo. imithambo ukukhanya, ecacileyo, kodwa esebenzayo kakhulu nje ukukunceda ufumane umzobo entsha kwaye kuthi ndlela-ntle umzimba, kodwa kwakhona ukunika isimangalo entle ixesha elide.