Isinyathelo aerobics isisindo ukulahleka - indlela ekupheleleni

Kwemisebenzi yoMnyango kusho ngokweseka umzimba womuntu ngendlela ekahle - a ukuzikhandla ethize ngokomzimba. Ukuzikhumbuza futhi ungalahlekelwa isisindo, hhayi kuphela umsebenzi onzima futhi uyakhathaza. Namuhla ukuthandwa okwandayo of isinyathelo Ukuvivinya umzimba ngendlela isisindo ukulahleka. Ziyini izinzuzo eyinhloko ke futhi ukuthi isebenza kanjani? Sizozama ukuqonda.

Izinzuzo ushiya aerobics

Ake uqale nge izinzuzo obungenakuphikwa msebenzi. Isinyathelo aerobics isisindo ukulahleka has izici ezilandelayo:

• ukusebenza kahle eliphezulu;
• ezingeni lokuzivivinya iyatholakala Wabasaqalayo futhi ochwepheshe kwanele;
• ukuzivocavoca elula - master course kungaba ngokwakho ngaphandle umeluleki ekhethekile;
• Akudingi a simulators ebizayo;
• umzimba ingashintshwa ukuze imvelo ekhaya;
• ukuphepha kanye nokuvinjelwa kwezifo ezihlukahlukene, kuhlanganise nezinkinga ezihlobene ingcindezi, isimiso sokujikeleza kwegazi, kwakheka imithambo yegazi;
• oluqinisayo jikelele wezempilo kanye ngcono isimo;
• ukwakha ukuma lesifanele;
• umzimba yashesha (neminye umphumela uyaqhubeka ngisho nangemva kokuba kokuqeqeshwa);
• nekucinisa emamasela lamancane kanye nokunciphisa ukukhuluphala.

Omunye ihora amaseshini ngejubane elilingene, ungalahlekelwa okunama-kilojoule angu-500, okulingana dinner noma ingxenye yonke we amnandi.

Ukulinganiselwa kanye namathiphu

Isinyathelo aerobics isisindo ukulahlekelwa umuntu ulinganiselwe eziningana okufanele ikhunjulwe njalo. Ngaphambi kokuqhubeka esigabeni asebenzayo ekusebenziseni, kufanele uvakashele lendawo udokotela-therapist uthole imvume ekilasini. Izimo ngokuvamile wamukelwe:

• varicose emithanjeni;
• Izifo ezihambisana emadolweni;
• isifo senhliziyo,
• ukhuluphele ngokweqile.

Ukuze ngilethe izifundo ezinhle kuphela inzuzo, kutuswa ukuba ulandele izinyathelo zokuphepha ezithile. Ukuqeqeshwa kufanele iqhutshwe kungekho izikhathi ezingaphezu kuka-3 ngesonto. Ngaphezu kwalokho, ekilasini kuyadingeka ukuqapha isimo sempilo, hhayi qinisekisa ukuthi amanzi okuphuza futhi ungazami ukuba ngizivumelanise nawo yize isigqi ongaziwa. Khumbula ukuthi lishesha kakhulu kwesisindo ingenza umuntu abe nethala nobunzima obuhlukahlukene, zingakapheli izinsuku ezingu-7 kufanele ulahlekelwe akukho engaphezu kweyodwa kilogram.

Yini uzodinga for ukuqeqeshwa

Izigidi zabesifazane makudle hlelo ngenxa yokuthi uzoshiya aerobics ekhaya nje njengoba nomphumela njengoba isigaba ehholo. Sichaza nemiqondo eyisisekelo ukuthi zimane kuyadingeka inqubo ukuqeqeshwa.

uhlelo elisho wabeka ngqo isihloko sakho. Nge Igama lesiNgisi elisho "isitebhisi" lihunyushwa ngokuthi "Bala badlali labasenkhundleni." Lokho izinyathelo ziyisisekelo umsebenzi ngempumelelo, obandakanya wonke iqembu imisipha emzimbeni. Ukuze ukusebenzisa, uzodinga platform okhethekile. It angathengwa ngasiphi esitolo zemidlalo. Phakathi isiteji ingahluka ukuphakama. Ngokuvamile, it zokhahlamba kusuka 15 kuya ku-30 amasentimitha. Kungcono ukuthenga kukho enemisebenzi ukuthi kungase kushintshwe ukuphakama. Ngaphezu kwalokho, kungcono uthenge nezemidlalo ukhululekile futhi izicathulo, zabelwa ezemidlalo asebenzayo. impahla yabo eyinhloko kumelwe kube nenkanuko edlulele elukhuni esithendeni. Sithathe izicathulo kumelwe niqaphelisise, kungenjalo kwandisa ingozi yokulimala. iprogramme ungakha ngosizo nomqeqeshi noma uthenga disc nge izifundo ezikhethekile.

izakhi ezengeziwe

Isinyathelo aerobics isisindo ukulahleka ekhaya zizosebenza okuningi uma ungakwazi ukuthenga izinto ezemidlalo lelula njenge:

• Wide enjoloba band.
• Ball ubukhulu ezincane (ukuze ukwazi uyibambe ngesandla esisodwa).
• Dumbbells (enesisindo 0.5 2 kg.).

umsebenzi umfutho kunqunywa ukuphakama isinyathelo, okuyinto okwenzayo nge ugibele emsamo, futhi imishini ezemidlalo ikuvumela ukukhulisa umthwalo.

Isinyathelo-Amazing

Isinyathelo aerobics isisindo ukulahleka kuhlanganisa izigaba eziningana. Okokuqala, kufanele wenze i-Amazing jikelele. Ngenxa yalesi ukulingana isivivinyo esilandelayo elula: Yima ngezinyawo ehlombe-ububanzi ngaphandle, uphumule ngokuphelele, ugcine izandla zakho zikhululekile kanye umzimba, futhi emuva ngqo. Qala ukwenza izinyathelo ecaleni futhi emuva naphambili, bese ukubandakanya isandla, okwenza kwemizwelo. Okufudumele isikhathi kuhluka imizuzu 5 kuya ku-7. Phakathi nalesi sikhathi, wonke amaqembu imisipha isikhathi yokwelula izinyawo, futhi umzimba - sokulungiselela umthwalo oyinhloko.

umzimba core

Bese kufika esigabeni esikhulu. Ngamafuphi, incazelo yalo ukuze kukwazi ukunyakaza ngendlela Rhythmic, nezikhathi ezinzima nezimnandi emsamo naye. It isinqumo ukwaba 2 yokwahluka isinyathelo-hlelo: ezingeni eliyisisekelo nokudansa. Ngaphezu kwalokho, kukhona okuthiwa "isiqondiso nge izisindo." Ngoba inikeza ubuchwepheshe yayo siqu ukwethulwa zesi-Arabhu.

Ngakho, sichaza kabanzi nokuthi yini isinyathelo Ukuvivinya umzimba ngendlela. Bonisa afakiwe ngezithako zawo, kuzokusiza ulethe esime ofiselekayo emzimbeni wakho. Ngemva efudumele-Izinto ukwenza izinyathelo yesikhulumi. Lokhu kumele kwenziwe yanjalo, ngejubane elilingene cishe imizuzu engu-5.

Ngemva zokukhwabanisa enjalo usungaqala ukwenza umzimba ezikhethekile. Ingabe badinga ukuba ukulandelana ezithile, ukusuka kokulula kuya kokulukhuni ngaphezulu:

1. Bagibele platform, unyawo lwesokudla, washiya kokwenza jika, bese uguqula imilenze.
2. Bagibele platform kwesokunxele ngezinyawo, imisipha esasishubile ezinqeni nokususwa nomlenze wesokunene emuva, bona zinyakaza.
3. Ngo kushesha izinyawo zakho ujike yimpandla onqenqemeni platform.
4. Classic push-ups emsamo.
5. Faka isiteji ezingeni lokugcina, ukubeka emlenzeni, izimisele ngesikhathi edolweni, lonkhe lusito labaludzingako ukwenza Umlenze wesibili emi lezwaneni. Yenza izitobhi 15-20.

Yomlando ukuqina

Ukufaneleka, isinyathelo Ukuvivinya umzimba ngendlela bayafana nomunye. Akwenzekanga ngephutha ukuthi umsunguli ezemidlalo izimfashini zamuva ofundisa George. Miller waziwa. Uhlelo yasungulwa ngu-ke ngesikhathi ukulimala, kodwa umphumela iyamangalisa ngakho wesifazane washaya, kulokho emva kwesikhashana umsebenzi Rhythmic kuholele ezemidlalo inkambo entsha.

Kukhona izimfihlo ambalwa ezokwenza ukusebenzisa kwakho ngempumelelo ngaphezulu:

• Dedela kwasemini eqotho ngaphambi esikoleni.
• Phakathi umsebenzi isiphuzo sips amancane.
• Ngesikhathi izifo kancane nje ayeke.
• Ungafuni ngokushesha thatha ukuphakama eside, ukwakha uhlelo ayo ukuqeqeshwa kahle.

Ukuze isinyathelo Ukuvivinya umzimba ngendlela esizayo

Usuku ngalunye oludlulayo ethandwa kakhudlwana isinyathelo-aerobics isisindo ukulahleka. Izibuyekezo mayelana lolu hlobo ukuqeqeshwa ezemidlalo kukhona njalo nje ngendlela enhle. Ukuvivinya umzimba elula ukuba afeze njengeqembu nangabantu ngabanye. Ungavakashela club futhi ungenza ekhaya nge umculo wakho oyintandokazi. umzimba Khanyisa, ecacile, kodwa ngempumelelo kakhulu hhayi kuphela ukukusiza uthole sibalo entsha bese ngithi goodbye kuya isisindo okweqile, kodwa futhi ukunikeza icala omuhle isikhathi eside.