Okuqukethwe
Amakilasi okuqeqesha amaqembu emakilabhini okuzivocavoca, abanjwa ngamaqembu ngaphansi kokuholwa ngumfundisi. Ukuqeqeshwa kweqembu kungaba izinkomba zemidlalo ezihluke ngokuphelele: kusuka kumaPilates alula kuya ekuphambukeni komthelela.
Nginqume ukuhambela ukuqeqeshwa kweqembu futhi angikwazi ukunquma ukuthi ngikhetha muphi umkhombandlela? Noma nje ulahlekile esimisweni seklabhu yokuzivocavoca, okubandakanya amagama amaningi angaziwa? Sikunikeza isethi eyingqayizivele, eningiliziwe yezinhlobo zokuzivocavoca kweqembu ngezincazelo nezithombe.
Bona futhi:
- Izicathulo eziphezulu ezingama-20 zabesifazane zokuqina
- Ukudla okufanele: ungaqala kanjani igxathu negxathu
Imininingwane eyisisekelo mayelana nezinhlobo zokuqeqeshwa kweqembu
Ukuqeqeshwa kweqembu kuvame ukuba negama elifanayo nakumaqembu ahlukene okuqina. Imvamisa izinhlelo zibizwa ngesiNgisi, ngakho-ke akwenzeki njalo ukuqonda ngokushesha izinhlobo zamakilasi.
Kunemibandela yokuthi kwehlukaniswe zonke izinhlobo zokuqeqeshwa kweqembu ezindaweni eziningi:
- Ukuvivinya umzimba kwe-aerobic
- Ukuqeqesha amandla
- Ukuvivinya okuxubile (amandla we-cardio +)
- Ukuzivocavoca ngomdanso
- Umthelela omncane wokuzivocavoca
Ngokufanelekile, uhlelo lwakho lokuqeqesha kufanele lubandakanye ukuqeqeshwa kwesisindo, ukuzivocavoca umzimba kanye nokwelula / i-yoga. Ukwelula kwanele ukwenza i-1 kanye ngesonto, konke okunye ukusebenza kusakazeka isonto lonke. Uma ungeke ukwazi ukuvakashela ukuqeqeshwa kweqembu, kungcono ukuqaphela ukuzivocavoca kohlobo oluxubekile, okuwumthwalo ohlukahlukene womzimba wonke. Ukwelulwa uhlobo lohlelo olungenamonakalo olungenziwa ekhaya. Isibonelo, bheka ukukhetha kwethu: amavidiyo we-7 ngokunwebisa abaqalayo ekhaya.
Yini ebalulekile okufanele uyikhumbule?
Imvamisa uhlobo olufanayo lokuqeqeshwa kweqembu emakilabhini ahlukahlukene ezempilo lunokuqukethwe nomthwalo ohluke ngokuphelele. Ngakho-ke qiniseka ukuthi uvakashela isifundo sesilingo uma ukhetha ukuqeqeshwa kweqembu. Noma ujwayelene nohlelo (funda incazelo noma wenze esikhathini esedlule), kungcono ukubona umsebenzi ngamehlo abo.
Isibonelo, kwamanye amaqembu okuzivocavoca ohlelweni lwe Ukuqeqeshwa isikhawu umthwalo onikeziwe otholakalayo, ofaneleka kakhulu kwabathintekayo, nakwamanye amakilabhu okuzivocavoca, lezi zivivinyo zenzelwe kuphela ezithuthukisiwe. Kungcono ukucacisa kusengaphambili izinga lobunzima bohlelo ngalunye ukukhetha umthwalo ophelele. Kwezinye izinhlobo zokuqeqeshwa kweqembu kunikela ngamazinga amaningana obunzima, isibonelo, Isinyathelo I, Isinyathelo II, Isinyathelo III. Lokhu kusho izinga lokuqala, lesibili nelesithathu lobunzima.
Uma uvakashela igumbi lokuzivocavoca, okufundiswa iqembu ukuzivocavoca ngezigayo ze-Les, okungukuthi Iphampu Yomzimba, Ukulwa Komzimba, Ibhalansi Yomzimba, CXWORX, Sh'bam nabanye, funda imininingwane yabo enemininingwane ku-athikili yethu: Zonke izinhlelo ezivela kwaLes Mills.
Amathiphu wokusebenza kweqembu:
- Qiniseka ukuthi ufunda incazelo futhi hlola izinga lomthwalo ekusebenzeni kweqembu elithile, ngaphambi kokuhlela uhlelo. Kuncike kakhulu kumfundisi wekilasi, noma luhlobo olulodwa lohlelo lungahluka kakhulu kubaqeqeshi abahlukene.
- Akukhathalekile ukuthi kuzoba nezinhlelo zini usuku lonke: ukuqeqeshwa kuqala kwamandla kuqala noma ukuzivocavoca umzimba. Bheka ukunethezeka kwakho nokukhululeka kwakho: kuyalulekwa ukuthi uqale ngokulula kakhulu kohlelo lwakho bese uqedela ukuqeqeshwa kwakho kosuku. Kepha imiphumela yenqubo ngeke ithinte.
- Ukwelulwa ne-yoga kungcono ukubeka uhlelo lokugcina losuku (uma kwenzeka). Kepha izivivinyo ezihlanganisiwe zingavakashelwa kuqala.
- Qiniseka ukuthi ubandakanyeka kuma-sneaker azo zonke izinhlobo zokuzivocavoca kweqembu ngezinhlelo ezinomthelela ophansi, lapho amakilasi kucatshangwa ukuthi awanazicathulo. Sebenzisa izingubo zokunethezeka ezenziwe ngezinto zemvelo, ezingavimbi ukuhamba.
- Hlala uletha amanzi njalo, zama ukuphuza ama-SIP amancane njalo ngemizuzu eyi-10-15. Qiniseka ukuthi uphuza ingilazi yamanzi imizuzu engama-20 ngaphambi kokuzivocavoca kanye nezinkomishi ezimbili zamanzi ngemuva kokuzivocavoca ukuze uvuselele.
- Uma uzizwa ubuthakathaka obukhulu, isiyezi, ukuhayiza enhliziyweni, yima bese ubamba umoya wakho. Sebenzisa i-fitbit noma i-rate rate monitor ukuqapha izinga lokushaya kwenhliziyo ngesikhathi semisebenzi hhayi ukulayisha ngokweqile inhliziyo.
- Zama ukulinganisela uhlelo lwakho lokuzivocavoca kweqembu ukufaka okuhlukahlukene, hhayi uhlobo olufanayo lomthwalo, noma ngabe ukhetha izinhlobo ezithile zokuqina.
- Uma unokuphikisana nempilo noma isifo esingelapheki, kufanele ubonane nodokotela wakho futhi uthintane nomqeqeshi ngemithwalo.
- Ukufeza imiphumela kufanele ube khona ekuzivocavoca kweqembu njalo okungenani izikhathi ezi-2 ngeviki ngamahora ayi-1-2. Ungalindeli ukuthuthuka okusheshayo ngaphezulu kwezikhathi ezi-2-3 isibalo sakho kungenzeka singashintshi. Udinga ukuqeqesha amasonto ama-3-4 ukubona umphumela wokuqala.
Ukuqeqeshwa kweqembu le-Aerobic
Ukuqeqeshwa kweqembu le-Aerobic kuhloselwe ukushisa ikhalori, ukuthuthukiswa kohlelo lwezinhliziyo nokwandisa ukukhuthazela. Ngalawa makilasi uzokwazi ukunciphisa isisindo futhi ulahle amafutha amaningi. Ngokwesilinganiso, lezi ukusebenzisa i-cardio ukushisa ama-calories angama-400-500 ngamahora futhi kuphelele kuma-dieters awo wonke amazinga okuqina.
Futhi ukuzivocavoca nge-aerobic kukhonjiswa kulabo ababambe iqhaza ekuqeqesheni amandla ejimini futhi bafuna ezinye izinhlelo zokuzivocavoca umzimba. Khumbula ukuthi ukuqeqesha inhliziyo nenhliziyo kuyadingeka, noma ngabe awukuthandi ukuzivocavoca kwe-cardio. Imisipha yenhliziyo ebuthakathaka enemithwalo yamandla ekhulayo ingaqala ukuntenga ngokushesha.
I-Aerobic (i-Aerobics)
I-Aerobics ukunyakaza okunamandla okuyinkimbinkimbi okwenziwa ngaphansi komculo onesigqi. I-Aerobics ingabizwa ngokuthi uhlobo lomdanso wezemidlalo. Lolu hlelo lubandakanya ukunyakaza okuyisisekelo okumbalwa, okuhlanganiswe kube izinyanda. Okokuqala ungahle ube nzima ukukhiqiza konke ukunyakaza ngesikhathi somculo, kepha ngokuhamba kwesikhathi uzolwazi lolu hlelo.
Ukuvivinya umzimba kweqembu, kunamazinga amaningana kuye ngobunzima bezinhlanganisela nokusetshenziswa kwamandla. Hlala kule ndlela yokuqeqeshwa kuncane, zonke izikhathi zokuqeqesha zibanjwa ngokuqhubekayo. Ukuvivinya umzimba ngokuvamile kwenzeka ngaphandle kokusebenzisa imishini eyengeziwe.
Isinyathelo / Isinyathelo-aerobic (Isinyathelo aerobics)
I-Step aerobics ingenye yesitayela sokuzivocavoca esithandwa kakhulu, esitholakala ohlelweni lwamaqembu amaningi ezemidlalo. Umele a ukuzivocavoca kweqembu, okususelwa ku-salageanu kungxenyekazi ekhethekile (isinyathelo).
Njenge-aerobics ejwayelekile, i-step aerobics ifaka inhlanganisela yezinyathelo ezahlukahlukene eziyinkimbinkimbi ngenkathi kuqashwa. Isinyathelo aerobics sisiza ukushisa amakhalori futhi sisebenze imisipha ezinqeni nasemilenzeni, kanti umthwalo emajoyintini wehlisiwe. Funda kabanzi: Isinyathelo sokuvivinya umzimba: inzuzo, ukulimala, ukusebenza kahle, ukuzivocavoca umzimba.
I-Kickboxing (Kickboxing) noma Ibhokisi (Ibhokisi)
Uhlelo lwamakilabhu aphezulu okuzivocavoca luphinde lwaveza ukuqeqeshwa kwamaqembu njengokukhipha i-kitbashing neBoxing. I-kickboxing ifaka amasu wokushaya ngezandla zombili nangezinyawo, ngakho-ke, inika umthwalo ofanayo engxenyeni ephezulu nengezansi yomzimba. Ibhokisi lifaka phakathi amasu wezibhakela, asetshenziswa kakhuluonumthwalo omningi uthola ingxenye ephezulu yomzimba.
Ngenkathi zombili izinhlobo zokuqeqeshwa ukwandisa amandla onke, ukushisa amanoni, ukuthuthukisa ukuqina komzimba, ukuqinisa imisipha nokuthuthukisa amandla, amandla nokuphendula okusheshayo. Lawa makilasi nawo alungele ukukhululeka kwengcindezi nokukhululwa ekunganikezini amandla. Muva nje ukuthola ukuthandwa kokuqondiswa kwe-MMA (ubuciko obuxubekile be-karate), obuhlanganisa amasu amaningi, izikole nezinkomba zokulwa okukodwa.
Isi-Tae-bo (Tae-Bo)
I-Tae Bo iyinhlanganisela yamasu wokushaya kanye nama-aerobics aklanyelwe ngqo ukukunika amandla okuma kahle ngokusebenzisa izinto zekarati. Lokhu ukuzivocavoca okuphelele kwe-aerobic kulabo abangathandi ukugxuma noma ukuhamba esitebhisini. Lolu hlelo luhlanganisa ukuzivocavoca umzimba futhi lusebenze ngemisipha yezingalo, isisu, izinqe namathanga.
Imvamisa uhlelo luhlukaniswa lube izingxenye eziningi, lapho uzoqinisa njalo imisipha yomzimba ongaphezulu nangaphansi ohambisana nokushaya kwenhliziyo okuphezulu namakhalori avuthayo. Akufanele kudidaniswe neTee Bo neThai Boxing (Isi-Muay Thai). Muay Thai ubuciko bokulwa base-Asia. Tae bo ingenye yezindawo ezisejimini yokuzivocavoca umzimba kanye nobuciko bempi obuklanywe ngumqeqeshi uBilly half the blank.
I-Aquafitness (A-Fitness)
Ukuqina komzimba ngu ifomu elimnene le-cardio elifanela bonke abathintekayo, kufaka phakathi amantombazane akhulelwe, asebekhulile, abantu abanezifo zohlelo lwezinhliziyo nemisipha. Ukuzivocavoca kweqembu kubanjelwa emanzini ukuqinisa umculo.
Kuyafakazelwa ukuthi amakilasi asemanzini asebenza kakhulu kunasemhlabeni ngoba amanzi enza ngcono ukusebenza kwemisipha ngokunqoba ukumelana okwengeziwe. Futhi, amanzi ahlinzeka ngomphumela wokubhucungwa umzimba, othuthukisa ithoni yesikhumba futhi wehlise i-cellulite. Ukuqina akuvumeli ukuthi ushise ama-calories amaningi njengama-aerobics wendabuko, ngakho-ke ukuncipha kuyancomeka ukuhlanganisa uhlelo nokunye ukuqeqeshwa kweqembu.
Ukuhamba ngebhayisikili / ukuphotha (Ukuhamba ngebhayisikili / ukuphotha)
Ukuhamba ngebhayisikili kungenye indlela ethandwa kakhulu yokuzivocavoca kweqembu okuyisifundo kumabhayisikili wokuzivocavoca akhethekile (amabhayisikili). Ukuqeqeshwa kwenzeka kwimodi yesikhawu, umthwalo ushintsha ngejubane lokujikeleza kwama-pedals, ukumelana nokuma komzimba.
Ukuhamba ngebhayisikili kungenye yezinto ezihamba phambili izinhlobo ezinamandla zokuzivocavoca kwe-cardio, isisindo esiningi sithola imilenze, izinqe kanye nomhlane. Ngalokhu uzomiswa futhi wehlise isisindo hhayi imisipha inyuke ngevolumu. Ukuhamba ngebhayisikili kudumile njengabesilisa nabesifazane. Funda kabanzi: Ukuhamba ngebhayisikili: kuyini, izinzuzo, ngempumelelo.
I-Jump Kangoo (Kangoo Jumps)
I-Kangoo Jumps ingelinye lamathrendi wakamuva emhlabeni wokuqina, owathandwa khona manjalo. Isici esiyinhloko salolu hlelo yilezi "amabhuzu weqa" akhethekile, afaka uhlelo oluyingqayizivele lwentwasahlobo. Ukuqina okunjalo akusebenzi nje kuphela ekwehliseni isisindo nasekuqiniseni imisipha, kodwa futhi kuphephile kumajoyini nasemuva, ngoba lezi zicathulo eziphefumulayo zenzelwe ngokukhethekile ukuvuselelwa ngemuva kokulimala.
Abathuthukisi bohlelo bathembisa ukushisa okuphezulu kwekhalori nokuzijabulisa. Kunezinhlobo ezi-2 zokuqeqeshwa: Amandla eKangoo (ukuqeqeshwa isikhawu) kanye neKangoo Dance (i-aerobics). Iqembu lezingane lijima iKangoo Jumps.
Ukuqeqesha amandla
Kulezi zinhlobo zokuvivinya umzimba umgomo wakho oyinhloko ukuthuthukiswa kwamandla, ukwenziwa ngcono kohlelo lwamathambo-lwemisipha, ukuqinisa imisipha nokususa izindawo eziyinkinga ezingalweni, esiswini nasemilenzeni. Amandla ohlelo abanjwa ngezisindo (ama-dumbbells, i-barbell, i-bodybar) kanye nesisindo somzimba wakhe. Kulezi zivivinyo inqubo ebaluleke kakhulu, ngakho-ke qiniseka ukuthi ulandela zonke izincomo zomfundisi.
Kubalulekile ukuthi wazi ukuthi akudingeki ukhathazeke ngokukhula kwemisipha nokwanda kusuka ekuzivocavoca amandla emaqenjini. Njengomthetho, banikela ngokuzivocavoca okunesisindo esiphansi, okuzokwenza imisipha yakho ikhale kodwa kungakhulisi isisindo semisipha. Kakhulu amandla okuqeqeshwa kweqembu enzelwe ukushiswa kwamafutha nokwakha umzimba omuhle onamathoni ngakho-ke zizwe ukhululekile ukuwafaka ohlelweni lwakho lokuqina uma ufuna ukunciphisa umzimba.
Ukuqoshwa komzimba / Super Sculpt
Cishe wonke amakilabhu ezempilo anakho ukuqeqeshwa kwamandla kuwo wonke amaqembu emisipha, futhi imvamisa ibizwa ngokuthi yi-Body Sculpt. Lolu hlelo lubandakanya ukuzivocavoca okunesisindo (ngokuvamile ama-dumbbells) nokuzivocavoca okunesisindo somzimba (pushups, amapulangwe) okuzokusiza uqinise imisipha futhi uthole umzimba onamathoni.
Imvamisa uzokwenza izivivinyo zamandla ezinesisindo esincane, uhlala usebenza ngamaqembu emisipha ehlukene ezingxenyeni ezingaphezulu nezingezansi zomzimba.
Umzimba ongezansi nomzimba ongaphezulu
Lokhu kuqeqeshwa kwamandla emzimbeni ongaphezulu (Umzimba ongaphezulu) nomzimba ophansi (Umzimba Ophansi). Ukuqeqeshwa kweqembu okunjalo kufanelekile kulabo ufuna ukugcizelela ukusebenza emaqenjini ahlukene emisipha. Ku-Upper Body uzoqinisa imisipha yezingalo, amahlombe, isifuba, emuva, ukucindezela, ukwenza imishini, ukudonsa i-UPS, nama-dumbbells, pushups, amapulangwe.
Ohlelweni loMzimba Osezansi kufanele lusebenze ngaphezu kwemisipha yemilenze nezinqe, ikakhulukazi amaphaphu, izigaxa, imilenze eshintshashintshayo imile futhi ilele phansi. Imvamisa kuhlanjululwa amandla kuvivinya umzimba we-cardio ngokushisa okwengeziwe kwekhalori.
I-Abs / Core
Uma ufuna ukugqamisa ukusebenza esiswini esinethoni, ke sicela uqaphele ukuzivocavoca kweqembu u-Abs (Izisu zesisu), ezokusiza ukuthi usebenze indawo yokhalo futhi uqinise imisipha yesisu, emuva nangaphansi.
Ngokuvamile, isifundo sikhona ngokuphelele phansi kunezinhlobo ezahlukahlukene zama-crunches, amapulangwe, i-hyperextension. Kwesinye isikhathi ukusebenzisa kuhlanganiswa nokwelula. Kulokhu, ishejuli liyakhomba, okungukuthi, i-Abs + Flex.
ABL, Bums + Abs
Imvamisa emakilabhini wokuqina anikezwa ukuqeqeshwa kwamaqembu ezindaweni eziyinkinga kakhulu zabesifazane. Babizwa nge-ABL (Abdominal, Buttocks, Legs press, izinqe, imilenze) noma i-Bums + Abs (izinqa bese ucindezela). Izinhlelo zifaka phakathi ukuzivocavoca okuzokusiza ekutholeni amathanga amahle nezinqe nokuqinisa imisipha yesisu.
Ukuqeqeshwa okunjalo kudume kakhulu ngoba lezi zindawo ziqoqa amafutha omzimba amakhulu kwabesifazane. Uhlelo lwe-ABL lubanjwa ngesisindo salo nangezinye izinsimbi ezingeziwe.
Iphampu Yomzimba / Iphampu / Insimbi eshisayo / i-Iron Fit / iBarbell
Lezi ukuqeqeshwa kwamandla nge-barbell emnene ngokuqina kwemisipha nokushiswa kwamafutha. Amakilasi enzelwe inani elikhulu lokuphindaphinda kweqembu ngalinye lemisipha, likuvumela ukuthi usebenze ekwehliseni isisindo, ithoni yemisipha nokwehla kwevolumu ngasikhathi sinye.
Uhlelo luhambisana nomculo okhuthazayo, ukunyakaza kwenziwa ngesigqi esifanayo. Isetshenziswa kakhulu isisindo esiphansi sezinduku / i-bodybare: 3-7 kg. Funda kabanzi mayelana nohlelo Body Pump.
Ukuqeqeshwa kweqembu elixubile (amandla we-cardio +)
Ekuqeqeshweni kweqembu elixubekile kuhlanganisa umthwalo we-cardio wokuthuthukisa uhlelo lwezinhliziyo nokulayishwa kwamandla kwethoni yemisipha. Lezi zinhlelo zilungele ukuhlanganiswa ukuze kuthuthukiswe ukwehla kwekhwalithi yomzimba nokuthola ukuqina okuphelele ngesikhathi esifushane.
Kodwa-ke, lolu hlobo lokuqeqeshwa luvame ukufaka isivuvu esiphezulu nokushintsha okusheshayo kokuvivinya umzimba, ngakho-ke abaqalayo kungaba nzima ekuqaleni ukugcina ijubane elibekiwe ngaphandle kokulahlekelwa yindlela. Uma ungaqiniseki ngamakhono akho, kungcono ukuthi unikeze okuthandwa ngumthwalo onobuhle ngokwengeziwe.
Ukuqeqeshwa Kwesifunda (ukuqeqeshwa kwesifunda)
Kulolu hlobo lokuzivocavoca kweqembu likulindile izivivinyo eziningana oziphindayo kumthetho oyisiyingi, ukusebenza kuwo wonke amaqembu emisipha. Isibonelo, ama-squats, ipulangwe, agijima endaweni, ama-pushups, ama-crunches, agxume - kungumzuliswano owodwa.
Ukuvivinya ngakunye okwenzayo isikhathi esithile (noma inombolo ethile yezikhathi), ngokudlulela ngokulandelana usuka komunye uye komunye. Ngemuva kokuqeda umbuthano wonke uzothola ukuphumula okuncane bese uphinda umbuthano. Isethi yokuvivinya umzimba enqunywa ngumfundisi nezinga lokuxaka kwezinhlelo ezisehholo lakho.
Ukuqeqeshwa kwe-FT / Ukusebenza (Ukuqeqeshwa okusebenzayo)
Isici sokuqeqeshwa okusebenzayo ukuthi uzokwenza izivivinyo ezisebenzisa ngasikhathi sinye amaqembu emisipha amaningi ezingxenyeni ezingenhla nezingezansi zomzimba. Lokhu kuzokuvumela hhayi kuphela ukukhombisa umzimba wonke, kepha futhi kushisa ama-calories amaningi.
Ngaphezu kwalokho, ukuqeqeshwa okusebenzayo kuzokusiza ukuthi uthuthukise izimfanelo zobugagu nezisheshayo ezizosiza empilweni yansuku zonke. Imvamisa ukuqeqeshwa kokusebenza kweqembu kwenzeka ngaphandle kwempahla eyengeziwe enesisindo somzimba wakhe. Funda kabanzi mayelana nezinzuzo zokuqeqeshwa okusebenzayo.
I-TRX (Ukuqeqeshwa iluphu)
Futhi nansi enye inkambiso yesimanje ekuqeqesheni iqembu. I-TRX ibonakala ilula futhi iqondile, enezingodo ezimbili ezilenga. Noma kunjalo, lezi izihibe zenza izimangaliso, ziphoqa imisipha yakho ukuthi isebenze kahle.
Nge-TRX ungenza ukuzivocavoca okujwayelekile, kepha ngenxa yesidingo sokugcina ibhalansi nokulingana, ukuzivocavoca ngakunye kuyinkimbinkimbi futhi kuphoqa umzimba wakho ukuthi usebenze kakhulu. Ngokuyinhloko izikhathi zokuqeqeshwa kweqembu le-TRX zifaka ukuzivocavoca okusebenzayo kwamaqembu emisipha amaningi ezingxenyeni ezingaphezulu nangaphansi zomzimba. Funda kabanzi: I-TRX: ukusebenzisa, ukusebenza kahle, ukuzivocavoca umzimba.
Isikhawu / HIIT (Ukuqeqeshwa kwesikhawu noma i-HIIT)
Uma ufuna ukushisa amanoni futhi ngaleyo ndlela uthuthukise ikhwalithi yomzimba, khona-ke ukuqeqeshwa kwesikhawu kukufanele ngokukhethekile. Amakilasi abanjwa kumgomo wokushintshanisa amandla aphezulu kanye nezikhawu eziphansi, isikhawu ngasinye sabelwe isikhathi esithile.
Ngesikhathi sokuqeqeshwa kwesikhawu kulahlekelwe ama-calories aphindwe kaningana kunokuzivocavoca okudala kwe-aerobic ngokwandisa imetabolism ngemuva kokuphela kwamakilasi. Olunye lwezinhlobo zokuqeqeshwa kwesikhawu yiTabata (TABATA), lapho eminye imizuzwana engama-20 yokuzivocavoca okukhulu kakhulu elandelwa yimizuzwana eyi-10 yokuphumula. Funda kabanzi lapha: Ukuqeqeshwa kweTABATA: uhlelo lwezandla + lokuzivocavoca.
I-CrossFit (Crossfit)
I-Crossfit ngumdlalo othakaselayo futhi othandwa kakhulu, owashesha waba yintuthuko emkhakheni wokuqina komzimba. Ukuqeqeshwa kwe-crossfit kwenzelwe ukusebenzelana okuthuthukile ngaphandle kwezinkinga zempilo (ikakhulukazi amalunga nomgogodla).
Lolu hlelo luyingxube yamandla ashubile, izivivinyo ze-aerobic kanye nokusebenza okwenziwa ngejubane: ukushesha, ukugxuma, i-Push-UPS, ukudonsa-UPS, intambo ekhuphukayo, ukusebenza ngezinsimbi nokuningi. I-Crossfit akuyona nje uhlelo lokwehlisa isisindo, kunjalo ekstremalnie ukuthuthukisa imfanelo ngesikhathi esifushane. Funda kabanzi ngokuqeqeshwa kwe-crossfit.
Ukuqeqeshwa kweqembu lokudansa
Inzuzo esobala yezifundo zomdanso ukuthi ngeke nje ulahlekelwe isisindo, kepha ukuthola ukukhokhiswa kwe-vivacity nokuhle. Ngaphezu kwalokho, izinhlelo ezisuselwa kumdanso zisiza ukwembula ipulasitiki nobuhle obusizo empilweni yansuku zonke. Kodwa-ke kufanele kuqashelwe ukuthi ukuqeqeshwa kweqembu ehholo okwenzelwe ukunciphisa isisindo kunokuthuthukisa amakhono akho okudansa.
Njengomthetho, ukuqeqeshwa kweqembu lokudansa kunikeza ukuzivocavoca okungabizi kakhulu okuphakathi. Ngokuphathelene nobunzima bokusina, kuya ngothisha othile, kepha imvamisa bagxila kumfundi ojwayelekile. Sinikeza encazelweni yezindawo ezimbalwa kuphela zokuqeqeshwa kweqembu lokudansa ezenzeka kaningi.
UMSEBENZI WOKUDANSA: zonke izinhlobo
Isi-Zumba (Zumba)
Namuhla, iZumba ingenye yeziningi kakhulu umkhuba wokudansa odumile emahholo okuzivocavoca emhlabeni. Kususelwa ekuhambeni kwezitayela zokudansa ezixubile zaseLatin American.
Ukuqeqeshwa kweqembu uZumba kumane nje kuklanyiwe, isilinganiso esisheshayo sokushisa amafutha nomculo ovuthayo kakhulu, ngakho-ke lolu hlelo luphelele ekwehliseni isisindo nomoya omuhle. Ukuzivocavoca kuyajabulisa futhi kulula, kulungele abaqalayo. Funda kabanzi: Ukuqina kukaZumba: kuyini, okuhle nokubi, izici nezeluleko.
IBelly Dance (isisu Dance)
Ngubani phakathi kwethu ongakuthandi ukudansa kwesisu futhi wazama ukuhambisa umzimba ngophansi kwesigqi saseMpumalanga? Noma kunjalo, iBelly Dance hhayi kuphela kuthuthukisa ubuhle, ukuthamba nobushelelezi futhi kusiza ukuqinisa isisu, okhalweni, ezinqeni nasemathangeni.
Amakilasi afundisa amasu ayisisekelo weBelly Dance ashukumisa wonke amaqembu emisipha amakhulu futhi athuthukise ukuhamba ngokuhlanganyela. Ukudansa esiswini okuwusizo kakhulu nalabo abahola impilo yokuhlala phansi ngoba ukunyakaza kwezinqulu ukwandisa ukujikeleza kwegazi ezithweni zangasese.
Strip Dance / Pole Dance (Strip-dance, ipole dance)
Umdanso we-Strip noma umdanso we-pole ubizwa nangokuthi i-shestova acrobatics. Ukuze uthole imiphumela ephumelelayo kulolu hlobo lokuqina uzodinga ukuqina, ukuzelula kahle, imisipha eqinile (ikakhulukazi umzimba ongaphezulu) nokuqina komzimba okuhle. Ngenxa yokuzivocavoca esigxotsheni, ngeke nje uthuthukise ikhwalithi yomzimba, kepha futhi uzokwazi ukuthuthukisa ukuguquguquka, ukuhlangana nokuqina.
Ngaphezu kwalokho, umdanso we-pole usiza ukuthuthukisa i-plasticity nomusa, kanye nanoma yikuphi ukuqeqeshwa komdanso. Ngale ndlela, umdanso wokuhlubula wabaqalayo ungahle ungafaki ukuzivocavoca ngepali, kepha kuzokulungiselela amasu athuthuke kakhulu.
I-Body Ballet (i-Body Ballet)
Lo msebenzi awulungele abadansi kuphela noma abadansi bangaphambili, kepha nawo wonke umuntu ofuna ukuthola umzimba omncane, onomusa ongenazindawo eziyinkinga. Ingxenye yokuzivocavoca emzimbeni we-ballet eyenziwe eBarre: uzokwenza ama-squats ahlukahlukene nokuphakamisa imilenze.
Ingxenye yoqeqesho yenzeka phansi futhi izivivinyo ezinomthelela ophansi eziguqulwe ukuqina kwendabuko. Lolu hlelo luwusizo ikakhulukazi kulabo abafuna ukusebenza ekwakheni imilenze emincane. Funda kabanzi: i-cardio Barre: izinzuzo, izici, ukusebenza kahle.
Umxube Womdanso
I-Dance Mix, njengoba kubonakala egameni uqobo, iyinhlanganisela yezitayela zomdanso ezihlukile: i-hip hop, i-jazz-funk, indlu, i-break dance, i-R'n'b, i-freestyle. Ukuqeqeshwa kweqembu okunjalo akugcini ngokushisa ama-calories, kepha funda ukuthuthela kwesinye isigqi nesitayela esihlukile.
Umculo wanamuhla, imidwebo eyahlukene, amandla kuyo yonke iminyakazo - Umxube Womdanso uzokunika isibindi, uqede ukucindezeleka nokukhathala.
Futhi phakathi kokuqeqeshwa komdanso kukhona: IsiLatin, i-salsa, i-hip hop, ukudansa kwe-ballroom, ukudansa kwasekuseni. Ungesabi ukuvakashela ukuqeqeshwa okuhlukahlukene kweqembu lomdanso, uma uthanda lolu hlobo lokuqina. Ngemuva kwakho konke, inhloso yakho akukhona ukufunda ngokushesha nangokunembile zonke izinyathelo. Umgomo wakho uwukuthi ukuthola ukuzivocavoca umzimba nge-aerobic, ukushisa ama-calories, ukufunda ukulawula umzimba wakho nokuthola imizwa emihle.
Ukuzivocavoca kweqembu okunomthelela ophansi
Ukuqeqeshwa kweqembu okunjalo kuhle kulabo abathi igwema ukushaqeka nemithwalo esindayo. Lezi zinhlelo zenziwa zingenazicathulo, azithinti kabi amalunga, ngakho-ke kufanelekile kubantu abahlukahlukene ababandakanyekayo.
Kepha noma ngabe uphilile ngokuphelele futhi ungenakho ukuphikisana, qiniseka ukuthi unaka lolu hlobo lwezinhlelo. Eziningi zazo ukuvimbela izifo ezahlukahlukene ezingabangelwa impilo yokuhlala phansi noma, kunalokho, imithwalo eyeqile.
Ama-Pilates (ama-Pilates)
Indawo eqondiwe eyinhloko iPilates imisipha: emuva, isisu, izinqe, ngakho-ke uma le kuyindawo yakho enenkinga, khona-ke amaPilates ngokuqinisekile uwancomile. Ngaphezu kwalokho, ama-Pilates asiza ukuqinisa imisipha yangemuva esekela umgogodla, ngakho-ke uzothuthukisa ukuma kwakho futhi uqede izinkinga zasemhlane.
Ukuqeqeshwa kwamaqembu ama-Pilates kuvame ukwenzeka ngokuphelele phansi, futhi kungasetshenziswa imishini eyengeziwe (ibhola, ibhande lokunwebeka, amabhande wokuqina)lokho kuzosiza ukwehlukanisa isifundo. Funda kabanzi: Ama-Pilates: ukusebenza, izinzuzo, kufaka izifundo.
I-Callanetic (Callanetics)
ICallanetics yaqanjwa kuma-60s, kepha ukuphakama kokuthandwa kwayo kwafika eminyakeni eyishumi edlule. Abanye badida ama-callanetics nama-Pilates, kepha ahlukile ngokwemigomo.
Isisekelo se-callanetics ukuzivocavoca okungama-static, imisipha yakho ilayishwa ngokwelula nokungezwani kwe-isometric. Ngeke usebenze kuphela amaqembu amakhulu emisipha, kodwa futhi nemisipha ejulile engabambi iqhaza ngesikhathi sokuzivocavoca njalo.
I-Fitball (Ukuzivocavoca nge-fitball)
Ukuzivocavoca ebholeni lokuzivocavoca akusizi nje ukukusiza ukwehlukanisa izivivinyo ezijwayelekile, kepha futhi ukuthuthukisa ukusebenza kahle kokuzivocavoca umzimba. Okokuqala, ukuqeqeshwa ku-fitball ukuthuthukisa i-corset yemisipha, ngoba ngesikhathi sokuzivocavoca uzodinga ukugcina ibhalansi, ukuze usebenzise izibilini, emuva nezinqe.
Okwesibili, ukungazinzi kwebhola kwenza umsebenzi wokuqinisa imisipha, ongatholakali phakathi kokunye ukusebenzisa. Ukuqeqeshwa kweqembu ku-fitball kufaneleka kakhulu kulabo abafuna ukusebenza imisipha eyinhloko.
Ukwelula / i-Flex (Ukwelula, ukuzelula)
Ukuzilolonga kweqembu kuyisigaba esiphumuzayo esizinikele ekunwebeni wonke amaqembu emisipha. Uhlelo luqukethe izinhlinzeko ezimile, ezizokuvumela ukukhulisa imisipha nokujulisa ukwelula kwakho. Lo mkhuba kufanele uhambisane nokuphefumula okujulile ukuya ekuthambekeni okuthambile okungenabuhlungu kwemisipha nemisipha.
Uma ungenawo umzimba oguquguqukayo, ungasebenzisa ibhande, ithawula, amabhlogo e-yoga, ukuze wenze lula ukuzivocavoca umzimba. Zama ukugwema ukucindezela kwangaphandle emisipheni eyeluliwe, lokhu kungaholela ekulimaleni.
Ukuzivocavoca kwe-articular
Ukuzivocavoca okuzenzakalelayo kuzoba wusizo kuyo yonke iminyaka, futhi kwabesilisa nabesifazane. Ngokukhula, silahlekelwa ukuhamba emajoyintini ethu, ngakho-ke uma ungakunaki, ungahlangabezana nezinkinga ezinjengesifo samathambo, i-arthrosis, i-osteochondrosis.
I-gymnastics ehlanganisiwe ifaka phakathi izinhlobo ezahlukahlukene zokuzivocavoca okunamandla ukuthuthukisa ukuhamba kwezinto ezisetshenziswayo. Imvamisa, lokhu kunyakaza kokujikeleza kwesitho sokujikisa.
Yoga
Kuyoga kukhona izindlela ezahlukahlukene: I-Hatha yoga, i-yoga yamandla, i-yoga yaseKundalini, i-yoga ye-Vinyasa, i-Yin yoga. Ukuqondiswa okuvame kakhulu emakilasini eqembu yiHatha yoga. Uma ungaziqondi izinselele, ungazikhethela.
Futhi i-yoga ivame ukuhlukaniswa ngamazinga obunzima, ngakho-ke uma uqala, khetha izinga lokuqala, noma ngabe uphumelele kwezinye izindlela zokuqina.
Emuva okunempilo
Njengoba indlela yokuphila yokuhlala phansi ingenye yezizathu eziyinhloko zezinkinga zangemuva, wena Ukuzivocavoca kweqembu emuva emuva okunempilo kuya ngokuya kuthandwa ngokwengeziwe. Imvamisa, zifaka phakathi ukululeka kwemisipha yangemuva ukunciphisa izinhlungu futhi izivivinyo ukuqinisa imisipha corset ukuvimbela izinkinga zangemuva.
Kodwa-ke, uma unezinkinga zangemuva ezingapheli, khona-ke ngaphambi kwekilasi kungcono ukuxhumana nodokotela ukuze ungazilimazi nakakhulu.
I-Bodyflex (umzimba Flex - izivivinyo zokuphefumula)
I-Bodyflex izivivinyo zokuphefumula ezizokusiza ukwenza ngcono impilo nokunciphisa ivolumu yomzimba, ikakhulukazi endaweni yesisu. I-Bodyflex yinhle kwabesifazane ngemuva kokubeletha abaphikiswa ngokushaqeka. I-Bodyflex ibuye ilungele abantu asebekhulile nabantu abasalulama ekulimaleni.
Ngesikhathi sokuqeqeshwa kweqembu kuFlex, lalela ngokucophelela izeluleko zabaqeqeshi, njengoba inqubo efanele yokuphefumula incike ngqo emphumeleni wokugcina.
Amathiphu wokukhetha ukuqeqeshwa kwezinye izimo:
- Yiliphi iqembu lokuzivocavoca amakilasi okufanele likhethwe amadoda: Ukuhamba ngebhayisikili, iCrossFit, iPomp / Insimbi eshisayo, Ukuqeqeshwa Kwesikhawu, Ukuqeqeshwa Okusebenzayo.
- Yiliphi iqembu lokuzivocavoca amakilasi okufanele likhethwe abantu asebekhulile: Ama-Pilates, ama-Callanetic, ama-gymnastics ahlangene, Ukubuyela emuva okunempilo, Ukuzivocavoca ngebhola le-yoga, ukujima okuthile kokudansa
- Yiliphi iqembu lokuzivocavoca amakilasi okufanele likhethwe emva kokuzalwa: kungcono ukuqala ngomdanso futhi kungukusebenza okunomthelela ophansi ukuzivumelanisa nengcindezi. Ngemuva kwezinyanga eziyi-1-2 zamakilasi ajwayelekile ungaya ekuqeqesheni i-aerobic namandla.
- Yiliphi iqembu lokuzivocavoca amakilasi ongakhetha kulo ukususa amafutha esiswini: khetha ukusebenzisa i-cardio, ubangeze izikhathi ezingu-1-2 ngeviki i-Abs / Core noma ama-Pilates. Ukwehlisa isisu nge-diastasis zama i-Bodyflex.
- Yikuphi ukuqeqeshwa kweqembu okukhetha ukunciphisa isisindo emilenzeni: okunye ukusebenza kwe-cardio noma ukuqeqeshwa kwesikhawu nokuqeqeshwa kwesisindo somzimba ongezansi. Kuzophinde kube nokuhamba ngebhayisikili okusebenzayo nomzimba we-ballet.
Ukuqeqeshwa kweqembu kuyindlela enhle yokuqeda isisindo esiningi, ukuthuthukiswa kokukhuthazela ngokomzimba, ukuqinisa imisipha, ukuqeda izinkinga zempilo ngenxa yokuphila ngokweqile. Ukuze uqale ukuzibandakanya nokuqina kweqembu, udinga kuphela ukuthola inkomba, ukuthenga izingubo zezemidlalo nokurekhodwe ejimini.
Bona futhi:
- Ukuzivocavoca kweCardio ekhaya
- Ukuqeqeshwa kwamandla kwabesifazane abane-dumbbells
- Ukuzivocavoca kweTABATA: ukuqoqwa okulungele ukwehlisa isisindo