Ukudansa kungenye yezindlela eziphumelela kakhulu zokwehlisa isisindo esisiza ukushisa ama-calories, ukuqinisa imisipha, ukukhipha umzimba. Ngaphezu kwalokho, imidanso inika amandla imizwa, ikhuphule imizwa, inyuse ukuzethemba nokuzethemba. Ukwenza umdanso, uzokwazi ukugcina ukuqeqeshwa nokukhuthazeka. Akuyona nje imisebenzi ejwayelekile, kumnandi!
Yonke imidanso ikhuthaza ukwehla kwesisindo futhi ikusize wehlise isisindo, uma wenziwa njalo: noma ngabe iZumba, ukudansa esiswini, ukudansa ama-aerobics, umdanso wanamuhla, i-twerk noma i-pole dance. Uma uthanda ukudansa futhi ufuna ukunciphisa isisindo, ke unenhlanhla. Ukudansa amasu amahle wokuqeda isisindo esiningi nokuthuthukisa ukuma.
Funda futhi ngezinye izinhlobo zokuqeqeshwa:
- Ama-Pilates: ukusebenza kahle kokuzivocavoca kwe-Pilates
- ICardio Barre: ukusebenza kahle kwesisindo + nokuzivocavoca.
- Ukuqeqeshwa okusebenzayo: izici nokuzivocavoca umzimba
- I-Crossfit: izinzuzo nokulimaza + ukuqeqeshwa kwesifunda
Ukuzivocavoca ngomdanso: indlela yokwenza
Ngaphambi kokuqhubeka nokubuyekezwa kwezitayela zomdanso ezithandwa kakhulu, ake siqale siqaphele izinzuzo zamakilasi okudansa avamile. Yini ukusetshenziswa nezici zokuqeqeshwa komdanso?
Izinzuzo zokuqeqeshwa komdanso
- Ukudansa kuyifomu yokuzivocavoca umzimba okwandisa ukushaya kwenhliziyo futhi kushise ama-calories, ngaleyo ndlela ukukhipha isisindo esiningi. Ngokuya ngokuqina kwakho kokuqeqeshwa isigamu sehora lokudansa kungashisa ama-calories angama-200 kuye kwangama-400. Lokhu kulahleka kwansuku zonke kwamakhalori okwanele ukwehla kwesisindo kancane kancane, ikakhulukazi uma kuhlanganiswa nokudla okunomsoco.
- Ukudansa kuqinisa lonke uhlelo lwakho lwemisipha lomzimba wakho. Njalo lapho uqeqesha izinyathelo zomdanso nokunyakaza okufaka emsebenzini inani elikhulu lamaqembu emisipha ngasikhathi sinye. Ukuphindaphindwa kokunyakaza ekilasini lokudansa noma lokuzivocavoca kuyisici esihle kakhulu sokukhula kwemisipha. Umzimba oqinile wemisipha awugcini ngobuhle kuphela, kepha futhi ulusizo kusukela ekubukeni kwesisindo (imisipha ishisa ama-calories amaningi kunamafutha).
- Ukuzivocavoca ngomdanso kuwumsebenzi wobuciko wokuzijabulisa. Uma uwuthanda umdanso, ngeke ube nesithukuthezi inqubo yokuziqeqesha, njengoba kwenzeka kaningi ngemuva kokuphindaphindwa kaningi kwamandla ayindida noma okuzivocavoca umzimba. Ngenxa yokudansa uzokwazi ukugcina ugqozi isikhathi eside.
- Umdanso ungakusiza ukubhekana nokucindezeleka. Okokuqala, ukunyakaza kwesigqi somculo, i-priori, khuphula imizwa, ngakho-ke ngemuva kwekilasi lomdanso, nakanjani uzoba nomoya omuhle. Okwesibili, njenganoma yimuphi umsebenzi womzimba, ukudansa kuneqhaza ekukhiqizeni ama-endorphin - ama-hormone enjabulo nenjabulo.
- Ukudansa kungasiza ukukhulisa ukuzethemba. Ngakolunye uhlangothi, uzoziqhenya ngempumelelo yabo nentuthuko yabo emkhakheni wokudansa. Kepha ngakolunye uhlangothi, umyalo omuhle womzimba wakho uyakuvumela ukuthola ukuzwana emphefumulweni, ukuzwa ukwaneliseka nenduduzo.
- Ukudansa kuthuthukisa ukuma. Noma ngubani akuyona imfihlo ukuthi ukuma okuqondile akuyona nje kuphela imingcele ebalulekile yokubukeka okuhle, kepha futhi nempilo yomgogodla. Ukuzivocavoca njalo ngomdanso kuzokukhulula ezinhlungwini zasemhlane nakweqolo emuva futhi kunciphise ukulimala okukhona ngokuhlala phansi.
- Ukudansa kuthuthukisa umusa, umuzwa wesigqi nokuxhumana. Isinyathelo ngesinyathelo, uzofunda ubuciko bokusina obusha futhi uvumelanise ukuhamba nomculo, ukusebenzela ukuthamba nolayini obushelelezi. Le yindlela esabekayo yokukhulula umzimba bese ukhohlwa yimigoqo yangaphakathi.
Vele, ukusetshenziswa komdanso kuncike ekukhetheni kwezitayela ezithile zomdanso. Isibonelo, kunezinhlobo ezithile ezisebenza ngokukhethekile ekunciphiseni isisindo (UZumba, umdanso wesiLatini, umdanso wokuvivinya umzimba), ukuthuthukisa imisipha nokuthuthukisa ukuma komzimba (umsebenzi we-ballet, wesimanje), ukuqinisa imisipha yemilenze (isinyathelo se-aerobics, isinyathelo sase-Ireland) , Njll
Imithetho eyi-10 eyisisekelo yamakilasi wokudansa
Ake sinikeze imithetho ejwayelekile maqondana nokuqeqeshwa komdanso nokusebenza kwawo ekwehliseni isisindo. Uma usuvele ukhethe uhlobo oluthile lomdanso, sincoma ukuthi ufunde futhi imininingwane eyengeziwe mayelana nezici zalezi zinkomba noma uthintane nomqeqeshi wakho (umdwebi wokubhalela).
- Qiniseka ukuthi wenza ukufudumala komdanso omfishane ngaphambi kokuzivocavoca ukuze ulungiselele imisipha, amalunga nemisipha yokusebenza.
- Ungakhohlwa izicathulo ezikahle zamakilasiefanele amakilasi akho okudansa. Uma imidanso ifaka ukweqa nokwethusa imithwalo, isitimela ngezicathulo zemidlalo. Buka izicathulo zethu ze-TOP 20 zabesifazane zokuzivocavoca umzimba.
- Okungenani ihora elilodwa ngaphambi kwekilasi ungakudli ukudla okwenza uzizwe ukhululekile ukukwenza. Uma uhlele isidlo sakusihlwa esigcwele ngaphambi kokuqeqeshwa komdanso kufanele kuqede okungenani amahora angu-1.5 ngaphambi kwekilasi ukuthola ukumuncwa okufanele kokudla.
- Ukugcina imisipha kungakapheli imizuzu engama-30 kuya kwengama-40 ngemuva kokuzivocavoca umzimba udinga ukudla amaphrotheni amancane anama-carbohydrate (isb. ushizi, i-Apple, amaprotheni anama-whey anobisi, imifino enesifuba senkukhu). Enye inketho ekhethwa kakhulu ukunciphisa umzimba, akuyona kungakapheli amahora amabili ngemuva kokuzivocavoca. Kepha isikhathi eside kangaka ngaphandle kokudla asihlali kahle, ngakho-ke gxila emzimbeni wakho.
- Imizuzu engama-20 ngaphambi kokuqala kokuzivocavoca ngomdanso phuza ingilazi yamanzi. Phuza ama-SIP amancane njalo ngemizuzu eyi-10. Ngemuva kokuzivocavoca, phuza enye ingilazi yamanzi ukubuyisela ibhalansi yamanzi.
- Uma ufuna ukunciphisa umzimba, kufanele wenze konke okusemandleni akho ukunamathela ezimisweni zokudla okunomsoco emini, ngokulandela umthetho olula webhalansi yamandla: kudla amakhalori ambalwa kunalowo osebenzisa umzimba.
- Ukwenza izivivinyo zomdanso nganoma yisiphi isikhathi esivumelana nawe ekuseni nakusihlwa. Okuwukuphela kwesincomo sami, uma uzijwayeza umthwalo omningi wokudansa engxenyeni yesibili yosuku, kungcono ukuwenze okungenani amahora ama-3 ngaphambi kokulala ukuze ungacasuli ukuqwasha.
- Ngaphandle kweqiniso lokuthi ukuqeqeshwa komdanso kuyindlela elula yokuthwala, akubonisi bonke. Isibonelo, izifo ezingalapheki, izinkinga zomgogodla namalunga, isifo senhliziyo, umfutho wegazi ophezulu, ukukhulelwa kungaba yisithiyo emsebenzini. Qiniseka ukuthi uthintana nodokotela wakho uma unemibuzo mayelana nokuphikisana nokuqeqeshwa.
- Ukwenza ukuvivinya umzimba ekhaya. Kodwa-ke, uma ufuna ukwehlisa isisindo, kepha ngempela ukuze ufunde ukudansa, kungcono ukubiza iStudiyo esiqeqeshiwe seqembu noma ukuqeqeshwa kwangasese.
- Uma ungabaza ukuthi iyiphi inkombandlela yokudansa oyikhethayo, qiniseka ukuthi uya esifundweni sesilingo. Kwesinye isikhathi isipiliyoni sokubukwa komdanso esikrinini ngqo kusuka kuso - okuphambene nalokho.
Izinhlobo ezidumile zokuqeqeshwa komdanso
Ukuzivocavoca ngomdanso wokwehlisa isisindo kuningi kakhulu, ngakho-ke ungakhetha indlela ekufanele. Sikhethe Ukuzivocavoca okuphezulu okungu-10 kokunciphisa umzimba, ezidumile ngokubuka kokukhetha okuhilelekile, futhi ngokubuka kokunikezwa kwamaqembu okuzivocavoca.
1. UZumba
UZumba ungenye yezitayela zomdanso ezaziwa kakhulu eminyakeni edlule. UZumba uyinhlanganisela yemidanso yesiLatini edumile: merengue, Samba, reggaeton, cumbia ne-salsa. Ngasekupheleni kweminyaka yama-90s yomdansi waseColombia u-Alberto Perez wenza lesi sikhombisi somdanso wezemidlalo, owathandwa khona manjalo emhlabeni jikelele. Namuhla iZumba yenziwa cishe kuwo wonke amazwe omhlaba, futhi le mpumelelo enkulu ichazwa kalula.
Okokuqala, uZumba ubandakanya ukunyakaza okulula okungalandela ngisho nesiqalo. Okwesibili, ukuqeqeshelwa umculo omnandi waseNingizimu Melika owakhayo futhi onika imali enhle ngokomzwelo usuku lonke. Okwesithathu, iZumba ngumthwalo osebenzayo wenhliziyo, osiza ukushisa amanoni futhi wehlise isisindo.
Uma ufuna ukujwayeza uZumba ngaphansi kokuqondiswa ngabaqeqeshi abangochwepheshe, sincome iklabhu yokudansa iGallaDance, lapho uzothola khona izinto ezinethezekile nezinga eliphakeme lensizakalo: https://www.galladance.com/directions/grown-up/dance -ukuqina / zumba /
2. Ukudansa kwe-Belly
Ukudansa uBelly (Umdanso waseMpumalanga) ahlanganisa izinto zendabuko zaseMpumalanga Ephakathi naseNyakatho Afrika, kepha ukuthandwa kwalo mkhuba kufinyelele kude kakhulu nalapho bazalelwa khona. Mhlawumbe wonke umuntu ujwayelene nalokhu kunyakaza okuthambile nokubushelelezi kwesisu nokhalweni, okwakha mhlawumbe umdanso oheha kakhulu emhlabeni. Imidanso yaseMpumalanga iyindlela enhle yokuzivocavoca ye-cardio yokushisa ama-calories nezicubu zethoni zengxenye ephakathi yomzimba.
Kungani ukudansa kwesisu kuthandwa kangaka emantombazaneni? Okokuqala, lezi zivivinyo zomdanso zisiza ukusebenza ezindaweni eziyinkinga kakhulu "zabesifazane": isisu, okhalweni, izinqe namathanga. Lokhu kuyiqiniso ikakhulukazi kwabesifazane ngemuva kokubeletha. Okwesibili, ukudansa esiswini kukhulisa umusa nokuheha. Okwesithathu, kungukusebenza okungenawo umthelela okunganiki ingcindezi emajoyintini.
3. Ukuzivocavoca nge-ballet
Enye indawo ethandwa kakhulu phakathi kokuqeqeshwa komdanso - izifundo ezisuselwa ekuzivocavoca nge-ballet (umzimba webhaleyi). Lokhu kuqeqeshwa kufaka ukunyakaza okuthandwa kakhulu kusuka ku-ballet: i-demi-plie neGrand-plie, i-batmany phambili nangemuva, izivivinyo ezahlukahlukene ezinzwaneni, ukuzivocavoca phansi. Vele, ukuzivocavoca nge-ballet akuyona i-ballet esimweni sayo esimsulwa, futhi kwaguqula isethi yokuzivocavoca umzimba ophelele.
Ziyini izinzuzo ze-ballet yomzimba? Okokuqala, ukuzivocavoca nge-ballet eBarre kusiza ekuthuthukiseni ikhwalithi yomzimba nokuthinta imisipha yemilenze, isisu nezingalo. Okwesibili, ukuzivocavoca nge-ballet ukuthuthukisa ukuguquguquka nomusa. Okwesithathu, uzothuthukisa ukuma kwakho futhi ulahle i-slouching. Okwesine, ukuqeqeshwa kwe-ballet kulula ukukwenza ekhaya, ngoba ayikho imigqa ethile yokudansa.
4. Umdanso we-Aerobic
I-Aerobics iyisiqondisi sakudala somdanso nezemidlalo. I-Aerobics ibhekane nokuqhuma kwangempela kuma-90s, kepha manje abalandeli abathembekile balezi zivivinyo kakhulu. Uyini umongo wawo? Umdanso we-Aerobic iqoqo lezinyathelo ezilula eziya ezindlekweni nasekushayeni komculo. Izinyathelo ze-choreographic zingahlanganiswa ngezinqwaba, futhi ubunzima bazo bungahluka kakhulu ngokuya ngezigaba namaqembu athile.
Kungani i-aerobics iphumelele futhi iqhubeka nokuba nempumelelo engaka? Okokuqala, kungukuzivocavoca umzimba okuhle, ngoba kuzo zonke izikhathi kugcinwa indawo ephezulu ye-pulse gyrosigma ngenxa yokuhamba okuqhubekayo. Okwesibili, emakilasini ukudansa i-aerobics asikho isidingo sokukhathalela ama-aesthetics nomusa wokunyakaza - okokuqala nje lokhu ukuqina komzimba hhayi ukudansa. Okwesithathu, i-aerobics ingenziwa ekhaya, ngoba awudingi mishini eyengeziwe noma amakhono akhethekile.
5. Isinyathelo aerobics
Isinyathelo aerobics kungenye ethandwa kakhulu phakathi kokuhlukahluka komdanso nemidlalo. Isinyathelo sokuvivinya umzimba njengasezweni lonke, futhi ukufuna kwaso akuwi, yize kuvela izitayela ezintsha zokuqina (ngokungafani, ngokwesibonelo, kusuka kuma-aerobics afanayo adluliswa kakhulu endaweni yawo). Isinyathelo aerobics ukunyakaza komdanso okuyinkimbinkimbi endaweni yesikhulumi esikhethekile. Akuwona umdanso osesimweni esimsulwa, kepha isethi yezinqwaba lapha kunzima kakhulu futhi idinga ukuphindwaphindwa okuningi ukuze ngekhanda.
Kungani isinyathelo sokuzivocavoca umzimba sisebenza kahle ekunciphiseni isisindo? Okokuqala, ngenxa ye-sasahivi engapheli emsamo uzosebenzisa imisipha yezinqa nemilenze, ngaleyo ndlela uqede ukuxegiselwa ne-cellulite. Okwesibili, ijubane elikhulu futhi iphakamisa ipulatifomu ngendlela enhle kakhulu inikezela ngamafutha okushisa kuso sonke isifundo. Isinyathelo i-aerobics nayo ingajatshulelwa ekhaya, kepha kuzofanele uthenge i-step-platform.
6. Twerk
Uma umdanso wase-Oriental uzokhanga kulabo abafuna ukuqinisa imisipha yesisu, i-twerk umdanso wokuqondisa ukwenza "izinqa eziyindilinga". Noma kunjalo kungumdanso ovusa inkanuko futhi ovusa inkanuko, osuselwa ekuzungezeni okusheshayo okhalweni. UDance twerk usemncane ngokwanele, wavela ePuerto Rico ngasekupheleni kweminyaka engama-90 futhi waba ngundabuzekwayo ngokudlala kwezinkanyezi eziphezulu njengoBeyonce, uRihanna noMiley Cyrus.
Than for kwesisindo izifundo ewusizo twerking? Okokuqala, wukuzivocavoca okushisa kakhulu, okwandisa ngokushesha ukushaya kwenhliziyo futhi kusheshe kushe amakhalori. Okwesibili, ukuhamba kwe-twerking kusiza ngokufanele ukuxoxa ngezindawo zabesifazane eziyinkinga kakhulu emzimbeni: amathanga, izinqe, okhalweni nasesiswini. Okwesithathu, lokhu kuvivinya umzimba kuthuthukisa ukujikeleza kwegazi endaweni okhalo lwayo, kunciphise amajaqamba okuya esikhathini nokunciphisa izimpawu ezihambisana nokunqamuka kokuya esikhathini.
7. Umdanso wesiLatin
Amakilasi eqembu lokudansa ngesiLatini nawo ajwayelekile kakhulu emakilabhini ahlukahlukene okudansa nasezikhungweni zokuzivocavoca. Umdanso wesiLatin ufaka ukunyakaza nokudansa kwezinhlobo ezithandwayo njenge-salsa, merengue, bachata, Rumba, chachacha, reggaeton, Samba. Ngokungafani namakilasi kaZumba anemidanso yesiLatin ngokuvamile ayiqiniso futhi asondele kuzitayela zokuqala zomdanso.
Ngezinzuzo zezifundo zokudansa zesiLatin kufanele uqaphele okulandelayo. Okokuqala, kuyizinhlobonhlobo zezitayela zokudansa, lapho uzokwazi khona ukuqonda ukuhamba okuyisisekelo kwemidanso ethandwa kakhulu yaseNingizimu Melika. Okwesibili, umdanso waseLatin unamandla futhi ujabule, ngakho-ke uyanikezwa ukuqeqeshwa okuhle. Okwesithathu, kusebenza kahle ngokuya ngesisindo, ngoba ukudansa kwesiLatin kudla amandla kakhulu.
8. Isinyathelo sase-Ireland
Isinyathelo sase-Ireland siyindlela ekhetheke kakhulu yomdanso ehehe abantu abaningi emhlabeni jikelele. Faka umdanso wase-Ireland noma i-Riverdance ukunyakaza okucacile nokusheshayo kwemilenze ngenkathi kugcinwa ukunganyakazi komzimba (njengokudansa kompompi). Ngendlela, iRiverdance akudingeki ngaso sonke isikhathi ukuthi ithenge izicathulo ezikhethekile zezicathulo zesigqi ezinesigqi, ngoba kunesigaba sokudansa kwase-Ireland esenziwa ngezicathulo ezithambile.
Yini isinyathelo esiwusizo sase-Ireland? Okokuqala, kuthuthukisa umuzwa omuhle wesigqi, ngoba kufanele uhambise ngokuqinile ngesikhathi somculo. Okwesibili, ama-riverdans awusizo kakhulu ekubukeni kokugxila nokunaka awudingi ukukhumbula ukunyakaza okuthile, kepha ukwenza umdanso onzima ngokushesha okukhulu. Okwesithathu, uhlobo olukhulu lokujikeleza emisipheni yemilenze oyinikeziwe. Okwesine, akunakwenzeka ukuthi ungavumi ukuthi lo mdanso awujwayeleki futhi udala ubuciko.
9. Ukudansa esigxotsheni
Uma ukudansa kwesigxobo kwangaphambilini bekuhlotshaniswa kuphela nokudlalwa kwamakilabhu asebusuku nama-disco, manje sekuyisiqondiso somdanso esivame ngokwengeziwe emakamelweni okuzivocavoca njengeqembu lezemidlalo ekuqeqeshweni kweqembu. Ithuluzi eliyinhloko lesigxobo sokudansa yisigxobo esiqondile esiqondile. Ukwenza ngisho nokuzivocavoca okulula kakhulu ngesigxobo, udinga amandla amakhulu emisipha nokuxhumanisa, ngoba ngasikhathi sinye ngokunyakaza kokulandelela kufanele ubambe isisindo somzimba wakho.
Ziyini izinzuzo zokudansa nge-pole? Okokuqala, kupompa umzimba wonke, ngoba lo mdanso we-acrobatic udinga ukuqeqeshwa okubanzi kwawo wonke amaqembu emisipha. Okwesibili, kungumsebenzi wokwelula nokuzivumelanisa nezimo ngoba ukudansa ngepali kuqagela ukuhlukaniswa nengemuva. Okwesithathu, ukudansa kwesigxobo kuyinto enhle futhi evusa inkanuko. Lo mdanso uyajabulisa futhi uyahlaba umxhwele.
10. Umdanso wanamuhla
Umdanso wesimanjemanje noma wanamuhla ungenye yezitayela ezithandwa kakhulu namhlanje. Ukunyakaza komdanso wanamuhla akukwazi ukubizwa ngokuthi kuhlelekile futhi kucacile, kunalokho kuyisibonelo simahla, esibushelelezi nesingabonakali. Kwesinye isikhathi kubhekiswa ku-ballet yakudala. Kepha uma ku-ballet yasendulo, ukuhamba komoya nokugqama kumdanso wesimanjemanje wokudansa njengokungathi kufikela phansi.
Kungani ukhetha ukuqeqeshwa kwesimanje? Okokuqala, amakilasi omdanso wanamuhla athuthukisa ngokuphelele ipulasitiki, umusa, ukunyakaza okulula, okubalulekile ekuheheni kwabesifazane. Okwesibili, umdanso wanamuhla uthuthukisa ukuma komzimba, uqondisa umgogodla, welule futhi uthuthukise ukuguquguquka. Okwesithathu, njenganoma yimuphi omunye umdanso, amakilasi omdanso wesimanjemanje ashisa ikhalori futhi akhiphe imisipha yomzimba.
Bona futhi:
- Ukuzivocavoca umzimba okuphezulu okungama-20 kwesisindo kwesiteshi se-youtube iPopsugar
- Ungalususa kanjani uhlangothi: imithetho eyi-20 esemqoka + nama-20 izivivinyo ezinhle kakhulu
Ukuzivocavoca ngomdanso