Isinyathelo sokuvivinya umzimba: sisebenza ngokuncipha kwesisindo, izivivinyo kusuka kuvidiyo yesinyathelo yokuvivinya umzimba yabaqalayo

Isinyathelo sokuvivinya umzimba - ukuzivocavoca umzimba okunomthelela ophansi, okususelwa ekunyakazeni okulula komdanso endaweni ephakeme ephakeme (ipulatifomu yesinyathelo). Isinyathelo i-aerobics yisigaba esithandwa kakhulu ezifundweni zeqembu ngenxa yokuhle nokuthamba kwama-stress.

I-aerobics emaqeleni asezingeni elilinganayo kubo bobabili abaqalayo nabaphambili. Ukwenza i-aerobics yesinyathelo ayikwazi kuphela ejimini kepha nasekhaya. Kwanele ukuthenga ipulatifomu yesinyathelo futhi ukhethe ividiyo efanelekayo trenirovku. Ake sibone, yini ukusetshenziswa kwesinyathelo se-aerobics nokuthi ungakwenza kanjani kahle.

Ipulatifomu yesinyathelo: ungakhetha kanjani + amanani

Isinyathelo aerobics: kuyini?

Uma ufuna ukuthola umzimba ophilile futhi omuhle, qiniseka ukuthi wenza ukusebenza kwe-cardio njalo. Le yindlela enhle yokuthola ukufaneleka, ukuqeqesha imisipha yenhliziyo nokuthuthukisa ukukhuthazela. Kunezinhlobo eziningi zokuzivocavoca ze-aerobic ezizokusiza ukuthi ugcine ukushaya kwenhliziyo futhi ushise amakhalori phakathi nesigaba sehora, kepha enye yezindawo ezithandwa kakhulu yi-cardio kwakuyi-step aerobics.

Isinyathelo sokuvivinya umzimba sakhiwa kuma-80s wekhulu lokugcina lomqeqeshi ufu Miller ngesikhathi sokukhula kokuthandwa kwe-aerobics nokuqina komzimba. Ngesikhathi sokululama ngemuva kwedolo uJean, ngokwelulekwa ngudokotela wezinyawo, wakhula amalunga, enyathela ibhokisi elincane. Ukuvuselelwa okuyimpumelelo kumnike umqondo wokwakha ukusebenzisa ukusebenzisa ukuhamba entabeni. Ngakho-ke kukhona inkomba entsha yezemidlalo - i-step-aerobic, esheshe yathandwa emhlabeni wonke.

Ucwaningo lukhombisile ukuthi amakilasi ezinyathelo ze-aerobics angasiza ekuvikeleni i-osteoporosis ne-arthritis. Futhi kuyindlela enhle yokuqeqesha uhlelo lwakho lwe-cardiovascular and burn up to 500 calories per 1 hour class. Isivivinyo se-aerobics sinomphumela oyinkimbinkimbi emzimbeni, ngokulungiswa kahle kokuma kwemilenze, izinqe nesisu. Ukuzivocavoca epulatifomu lesinyathelo kusiza ukuxazulula inkinga enzima kakhulu, etholakala ngaphandle, emuva nasemathangeni angaphakathi.

Uyini umongo wesinyathelo se-aerobics?

Ngakho, i-aerobics yesinyathelo imvamisa iqukethe iqoqo lezinyathelo eziyisisekelo ezixhunywe ezintanjeni ezifanayo. Izinga lokuxakaniseka kwezinyathelo nemisipha kuncike esifundweni esithile. Ukujima kuhambisana nomculo onesigqi futhi kusejubaneni. Izifundo zisebenzisa ipulatifomu ekhethekile yepulasitiki enendawo engasheleli. Ipulatifomu yezinyathelo inokuphakama okulungisekayo, ngoba ngalokhu ungakhuphula noma wehlise ubunzima bokuzivocavoca.

Imvamisa amakilasi ezinyathelo ze-aerobics aqala ngokufudumala nezinyathelo eziyisisekelo. Kancane kancane, izinyathelo eziyisisekelo ziyinkimbinkimbi futhi zihlangene ngezinqwaba. Uma ukhethe isifundo sabaqalayo, khona-ke ukuhlanganiswa kuzoba lula - kungabi ngaphezu kwezinyathelo ezingama-2-3 kunqwaba. Amakilasi ezinga eliphakathi nelihambile awafaki kuphela izinketho ezicebile, kepha futhi nenguqulo ephezulu kakhulu yokusebenza neyinkimbinkimbi. Ngakho okokuqala ungahle ungabi lula ukuphinda ukunyakaza ngokuvumelanayo nomqeqeshi.

Ukuqeqeshelwa i-step aerobics kuvame ukuthatha imizuzu engama-45-60. Isifundo siyinkimbinkimbi eqhubekayo futhi eyandayo, njengokuphumula nokululama uzobuyela ngezikhathi ezithile ukuze unyathele khona lapho. Uma unesikhathi eside ungenawo umsebenzi wokuzivocavoca, kungcono ukuqala ngokuhamba njalo ngaphandle kukaStepan ukugwema impilo ebuthaka noma nezinkinga zenhliziyo. Abanye abaqeqeshi kwesinye isikhathi bafaka ekugcineni kokuzivocavoca kwesifundo izingalo nesisu ukukala umthwalo, njengoba i-step aerobics ilayisha kakhulu imisipha yemilenze nezinqe.

Inani eliphakeme lokuthandwa komhlaba ngesinyathelo sokuvivinya umzimba okutholwe ngasekupheleni kweminyaka yama-90. Izitayela ezintsha zokuqina kweqembu (i-HIIT, i-crossfit ne-TRX) ngamakilasi acindezelwe kancane enza i-aerobics. Kodwa-ke, manje ngamakilasi ezinyathelo ahlala aziwa phakathi kwabalandeli abaningi bokusebenza kwe-cardio. Ukuhamba epulatifomu kungumthwalo olula kakhulu ukwedlula ukushaqeka kokuxhuma kohlelo, ngakho-ke maqondana nezokuphepha, bazonika amathuba ezinye izinhlobo eziningi zamakilasi e-aerobic.

Izinhlobo zesinyathelo sokuvivinya umzimba

Uma isifundo seqembu sibizwa ngokuthi “i-step aerobics”, sisho isifundo esijwayelekile mayelana nokuqeqeshwa kwezinga eliphakathi. Kucatshangwa ukuthi ungenza lula futhi ukwenze kube nzima ngokwengeziwe ngokushintsha izinga lepulatifomu. Noma kunjalo, kuhlala kunjalo kungcono ukuyofunda isifundo sokuzama ukuqonda ukuthi yini uhlelo, ngoba kuvame ukuncika kumbono womqeqeshi.

Uma sikhuluma ngezinhlobo zezinyathelo ze-aerobics, kungenzeka ukwaba okulandelayo:

• Isinyathelo Esiyisisekelo. Ukuzivocavoca kwabaqalayo, okubandakanya izinyathelo eziyisisekelo nezinhlanganisela ezilula.
• Isinyathelo Esithuthukile. Ukuqeqeshelwa umfundi othuthukile onolwazi lokusebenza ngesinyathelo. Imvamisa kuhilela imizila eyinkimbinkimbi nokuzilolonga.
• Dance Isinyathelo. Isifundo kulabo abathanda umdanso wokufundela. Kulolu hlelo, kwakhiwa izinyathelo kumdanso wezinqwaba ezizokusiza hhayi kuphela ukwehlisa isisindo, kepha futhi nokuthuthukisa i-plasticity kanye ne-girlsnot.
• Isinyathelo-ikamuo. Isinyathelo sokuvivinya umzimba ngendlela, lapho uzothola khona inhlanganisela eyinselele yokunyakaza, ngakho-ke lungela abantu abahleliwe. Kepha ukushuba kwalesi sifundo ngenhla.
• Isikhawu Isikhawu. Ukuqeqeshwa kwenzeka ngesikhathi sokuphumula ulinde izikhawu zokuqhuma nezikhawu ezithulile zokululama. Ilungele ukulahleka kwesisindo okusheshayo.
• Double Isinyathelo. Ukuzivocavoca, okusebenzisa ipulatifomu yezinyathelo ezimbili ukukhulisa ukusebenza kahle kwamakilasi
• Power Isinyathelo. Ukuzivocavoca, okusetshenziselwa nokuzivocavoca amandla wethoni yemisipha.

Ubuhle nobubi besinyathelo se-aerobics

Isinyathelo se-aerobics sinezinzuzo eziningi ezimenze waba omunye amakilasi athandwa kakhulu ngezikhathi zeqembu. Kepha futhi ezinyathelweni zokuzivocavoca kunezinkinga ezithile nokuphikisana, ngakho-ke, azifanele wonke umuntu.

Izinzuzo nezinzuzo zesinyathelo sokuvivinya umzimba

1. Isinyathelo i-aerobics ingenye yezinhlobo ezisebenza kahle kakhulu ze-cardio yokwehlisa isisindo nokususa amafutha amaningi. Amakilasi wehora eli-1 ungashisa ama-calories angama-300-500.
2. Amakilasi anyathela i-aerobics aphephe kakhulu emajoyini kunokuthi, ngokwesibonelo, ukugijima, ama-plyometric, intambo eyeqayo. Ngemiphumela efanayo namandla, uzothola umthelela ophansi kakhulu ezinhlanganisweni zezinyawo.
3. Lokhu kungukuzivocavoca umzimba omkhulu ongezansi, okuyinkinga kakhulu phakathi kwamantombazane. Uzokhipha imisipha yezinqulu nezinqe, uqinise futhi uthuthukise ifomu lazo. Ngaphezu kwalokho, izinyathelo ezisesitebhisini ukusiza imilenze eyomile nokuyinciphisa ngevolumu.
4. Amakilasi ezinyathelo zokuvivinya umzimba afanele ukuvimbela isifo samathambo nesifo samathambo, okubaluleke kakhulu kulabo abaphila impilo yokuzihlalela.
5. Ngesikhathi sekilasi isinyathelo se-aerobics uphoqa inhliziyo yakho namaphaphu ukuthi asebenze kahle futhi abenze baphile kahle. Ukuqeqeshwa okunjalo izikhathi eziningana kunciphisa ingozi yezifo zenhliziyo.
6. Amakilasi ajwayelekile anyathela i-aerobics azokusiza ugcine isisindo esinempilo, ugweme izinkinga ezihlobene nokukhuluphala ngokweqile: isifo sikashukela, isifo sohlangothi, ukuphazamiseka kwemethambo, izinhlungu ezihlangene, izinkinga zenhliziyo.
7. Isinyathelo i-aerobics izokusiza ukuthuthukisa ukukhuthazela okuzosiza hhayi kuphela ngesikhathi sokuqeqeshwa kepha nasempilweni yansuku zonke. Isibonelo, lapho ukhuphuka izitebhisi esitezi esiphakeme, ukuhamba okude, ukukhuphuka intaba. Futhi esiteji i-aerobics ithuthukisa ukuhlangana, ubugagu nokulinganisela.
8. Ungaguqula ubunzima bokuzivocavoca ngokushintsha ukuphakama kwesiteji sesinyathelo. Ukuphakama kwetiyela, uzothola ubunzima obuningi.
9. Isinyathelo aerobics siqukethe izivivinyo zokudlulisa isisindo, ezilungele ukukhulisa ukuminyana kwethambo nokugcina izicubu zethambo. Lokhu ngeke kukwenze ukuthi uhambe kakhulu, kepha futhi kuzosiza ukuvimbela isifo samathambo lapho usumdala.
10. Ungenza ama-aerobics wesinyathelo hhayi kuphela emakilasini akhethekile kepha nasekhaya. Kunezifundo zamahhala zabaqalayo, lapho uzokwazi khona ukufunda izisekelo ze-aerobics esinyathelweni.

I-TABATA yokwehlisa isisindo: ukukhetha umzimba

Okubi kwesinyathelo se-aerobics

1. Amakilasi kulelizinga awanamthelela omncane emajoyintini kunokugijima nokugxuma, kepha uma usezimalini zamadolo, lolu hlobo lokuqina lungaba nzima le nkinga. Uma inkinga ngamajoyini abukhali, khona-ke kungcono ukugxila emakilasini ama-Pilates.
2. Isinyathelo aerobics sihluke kakhulu futhi asinaso isifanekiso esisodwa. Umfundisi ngamunye uletha izici zakhe ezifundweni zokufundisa, ngakho-ke akuwona wonke amakilasi asebenza ngokulinganayo futhi asezingeni eliphakeme.
3. Ukuzivocavoca esinyathelweni kufaka ukusebenza kwemisipha yemilenze nezinqe ngenkathi imisipha yomzimba ongaphezulu izothola umthwalo omncane. Ngaphezu kwalokho, isinyathelo sokuzivocavoca umzimba siyadingeka ukwengeza ukuqeqeshwa kwamandla ukuze kuthuthukiswe umzimba wakho ngokuphelele.
4. Isinyathelo se-aerobics sibeka ubunzima kuthenda ye-Achilles etholakala ngenhla nje kwesithende sonyawo. Ukwehluleka ukuhambisana nenqubo efanele, izinyathelo ezisepulatifomu zingadala ukulimala noma ukuqhekeka kwe-Achilles.
5. Esikhathini i-aerobics isebenzisa inhlanganisela yezinyathelo nemisipha yokufunda okungathatha isikhathi. Izifundo zokuqala zokusebenza kaningi zididekile ngezinyathelo futhi azinaso isikhathi somqeqeshi odikibala ukwenza i-step aerobics.

Ukungafani kokuzijwayeza ukuzivocavoca ngesinyathelo:

• isifo senhliziyo
• Izifo zamalunga ezinyawo
• Izifo zesistimu yemisipha
• Umfutho wegazi ophezulu
• I-Varicose veins
• Isisindo esikhulu
• Ukukhulelwa nesikhathi sokubeletha (izinyanga ezi-3)
• Ikhefu elide lokuzivocavoca umzimba (kungcono uqale ngokuhamba njalo u-5-7 km ngosuku)

Uma unezinye izifo ezingavimbela ukusebenza komzimba, kungcono ukubonana nodokotela.

Ukusebenza kwesinyathelo se-aerobics yokwehlisa isisindo

Iphumelela kangakanani i-step aerobics yokwehlisa isisindo? Ngaphambi kokuphendula lo mbuzo, ake sikhumbule umgomo oyisisekelo wokwehlisa isisindo. Umzimba wakho uqala ukuncipha lapho usebenzisa ama-calories ambalwa kunalawo angadliwa ngumzimba wakho. Kungakhathalekile ukuqeqeshwa, uma udla ngaphansi kwama-calories akho anconyiwe nsuku zonke (ukudala ukusilela kwekhalori), amandla omzimba wakho aqala ukusebenzisa amanoni asezitokisini zawo.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

Ukusebenza kweCardio kuyindlela enhle yokushisa amakhalori, ngakho-ke isinyathelo sokuvivinya umzimba siphumelele ekwehliseni isisindo. Isikhathi esisodwa sehora ungashisa isidlo esisodwa esihle, ngakho-ke sisheshe sikusondeze kufinyelela kunhloso oyifunayo. Ngaphezu kwalokho, imisipha yamathoni we-aerobics, ithinta amafutha angaphansi ngokunyusa ukujikeleza kwegazi, inika amandla futhi iqede ukucindezeleka (ukugwema ukudla ngokweqile).

Vele, kunamandla amaningi wokuzivocavoca amandla azokusiza ukuthi uchithe ihora lezifundo amakhalori amaningi kune-step aerobics. Kepha kufanele uqonde ukuthi kungenzeka bathuke futhi bahlukumeze kakhulu kunezigaba ezine-step. Ngaphezu kwalokho, i-step aerobics yilokho okunciphisa ivolumu futhi yomise ingxenye engezansi yomzimba, hhayi isisindo sakhe.

Isinyathelo aerobics Wabasaqalayo

Uma ungakaze wenze i-aerobics yesinyathelo futhi ufuna ukuqala, bese ubheka izifundo zethu zezici, ukuzivocavoca kusuka esiteji se-aerobics nezincomo zokugqoka nezicathulo zokuqeqeshwa.

Isinyathelo aerobics Wabasaqalayo: 10 izici

1. Qiniseka ukuthi uyazi ngesimo somzimba esifanele ngesikhathi sokwenza izivivinyo kusuka esiteji se-aerobics: amadolo agobile kancane, abuyela emuva aqonde, isisu ngaphakathi, izinqe ziyaqina, amahlombe emuva, bheka phambili.

2. Izinyathelo ozidingayo ukwenza lonke unyawo endaweni yesikhulumi esithendeni azihlali phansi.

3. Ezinyathelweni ze-aerobics cha. yezinyathelo kuma-akhawunti amabili - okungenani amane. Lokhu kungenxa yokuthi awudingi nje ukuhambisa phansi, ngisho phezulu endaweni yesikhulumi.

4. Ngezinyathelo ze-aerobics, ngokungafani nezakudala, azikho izinyathelo ezibuyela emuva.

5. Esigabeni sokuqala isinyathelo sokuvivinya umzimba ungaba nzima ukuphinda izivivinyo nomqeqeshi. Mhlawumbe uzophambuka futhi udideke ezinyathelweni. Kujwayelekile impela, ngemuva kwezikhathi ze-3-4 uzozethemba kakhulu.

6. Okuphakeme kuyipulatifomu yokunyathela, umthwalo omkhulu. Abaqalayo kufanele bakhethe ukuphakama okungu-10-15 cm Abafundi abanolwazi oluningi 20 babona Kancane kancane ukuphakama kweprojektha kungakhuphuka. Kuyasungulwa ukuthi wonke u-5 cm ohlanganisiwe engezwe ukuphakama kwesiteji sesinyathelo uzohlinzeka ngo-12% owengeziwe womthwalo.

7. Ungakucindezela ukuzivocavoca epulatifomu lesinyathelo, uma usebenzisa ama-dumbbells noma izinsimbi emilenzeni noma ezandleni.

8. Uhhafu wehora ngaphambi kokuzivocavoca phuza ingilazi yamanzi futhi njalo uthathe ama-SIP ambalwa amanzi njalo emizuzwini eyi-10 ngesikhathi sekilasi.

9. Uma ijimu yakho inika ama-step aerobics amazinga amaningana obunzima, kungcono ukhethe isigaba sabaqalayo, noma ngabe unokuqeqeshwa okuhle ngokomzimba ngemuva kokunye ukuqeqeshwa.

Khumbula ukunyakaza kokuqala "kwemilenze" bese "izandla". Isandla sokuqalisa ukusebenza, kuphela lapho ingxenye engezansi yomzimba ikwazi kahle ukunyakaza.

Ukuzivocavoca okuyisisekelo kusuka kusinyathelo sokuvivinya umzimba

Ukuze wenze kube lula ukufunda i-step-aerobics, ukukunikeza izivivinyo ezimbalwa eziyisisekelo kusuka esiteji se-aerobics ezithombeni ezibonisa.

1. Isinyathelo esiyisisekelo noma Isinyathelo Esiyisisekelo

Isinyathelo esiteji sezinyathelo ngezinyawo zombili ngokuhlukile. Isebenza kuma-akhawunti amane.

2. Izinyathelo ngohlamvu V noma V-isinyathelo

Isinyathelo sishintshe ngesinyathelo ngezinyawo zombili ezingxenyeni eziphambene zikaStepan.

3. Isinyathelo zahlest Shin noma Curl

Isinyathelo unyawo lwakho lokunene engela yesikhulumi isinyathelo futhi kwesokunxele run jika emuva. Isithende kufanele sithinte izinqe zangakwesokunxele. Bese ugijimela ngaphesheya.

4. Isinyathelo sokuphakamisa idolo noma amadolo phezulu

Nyathela unyawo lwakho lokunene ku-engeli yesikhulumi sesinyathelo nokugoba kwesobunxele emadolweni bese udonsela esiswini. Bese ugijimela ngaphesheya.

5. Nyathela ngokuphakamisa umlenze noma ukukhahlela phezulu

Nyathela unyawo lwakho lokunene ku-engeli yesikhulumi sesinyathelo, bese ngakwesokunxele uphonswe phambili. Bese ugijimela ngaphesheya.

6. Ukuthinta phansi

Ukuma epulatifomu lesinyathelo esiphakathi, ngokunye uthinte phansi ngonyawo olulodwa, bese kuba olunye.

7. Ukubuyisa imilenze emuva

Nyathela unyawo lwakho lokunene ku-engeli yesikhulumi sesinyathelo bese ngakwesokunxele uthathe emuva emuva ngangokunokwenzeka ngaphandle kokugoba idolo. Izandla ziphakamisa ngasikhathi sinye nokuphakanyiswa kwemilenze. Bese ugijimela ngaphesheya.

8. Izinyawo zokuthumba ohlangothini

Nyathela unyawo lwakwesokudla epulatifomu lesinyathelo, uthathe uhlangothi lwesobunxele, ulugobise edolweni. Izandla zihamba ngesiqondiso ngokuvumelanayo nokuphakanyiswa kwemilenze. Bese ugijimela ngaphesheya.

Ukuzivocavoca okunzima kakhulu kusuka esiteji se-aerobics

Siphinde futhi sinikeze izibonelo zokuzivocavoca okunzima kakhulu, okungangeza abaqeqeshi kuhlelo lomfundi osezingeni eliphakeme:

1. Ukugxuma emsamo

2. Jump ngokusebenzisa yesikhulumi

3. Ukugxuma kokuphambukisa izinyawo

4. Podpiski endaweni

Njengoba ukwazi ukubona, ukuqeqeshwa kwabaqeqeshi abaphambili kungabandakanya ukuzivocavoca okweqa. Uma unanoma ikuphi ukungakhululeki ngenkathi ugxuma, khona-ke kungcono ugxume futhi usebenzise uhlobo lomthelela ophansi wokuzivocavoca (isinyathelo nje).

Siyabonga ngesiteshi se-youtube se-gifs UJenny Ford.

Izembatho nezicathulo zesinyathelo sokuvivinya umzimba

Ku-step-aerobics kubaluleke kakhulu ukukhetha izicathulo zezemidlalo ezikahle. Kungcono ukuzibandakanya ezicathulweni zemidlalo nge-non-slip slip-absorbing sole enciphisa ukucindezeleka emajoyini. Izicathulo kufanele zilingane kahle onyaweni futhi zisekele ukhonkolo wonyawo, lokhu kuzosiza ukuvikela izinyawo zakho ekulimaleni. Uma unokuthambekela kwemithambo ye-varicose, ingagqokwa kuma-tights ekilasi.

Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina

Ezingubo zemidlalo azikho izidingo ezikhethekile. Okubaluleke kakhulu, wayekhululekile futhi engavimbi ukunyakaza. Kungcono ukhethe ikhwalithi yento ephefumulekayo. Sicela wazi ukuthi kungcono ukungasebenzisi amabhulukwe amade: kunengozi yokulimala lapho i-sasakianime isesiteji esinyathela.

Isinyathelo aerobics ekhaya

Kungenzeka yini ukwenza i-step aerobics ekhaya? Vele, ungakwazi! Uma ungakwazi ukuya emakilasini eqembu noma ijimu yakho imane inganyatheli i-aerobics, ungaqeqesha ekhaya.

Okudingayo ukujwayeza i-step aerobics ekhaya?

• Ipulatifomu yokunyathela
• Isikhala esikhululekile
• Izicathulo ezinethezekile zezemidlalo
• Umculo ofanele noma ukuqeqeshwa kwevidiyo okuqediwe

Izicathulo zezemidlalo nesikwele esincane segumbi uzothola konke, umculo wamahhala nokuqeqeshwa kwamavidiyo okulungele nge-step aerobics ku-YouTube ukufinyelela mahhala. Ipulatifomu yezinyathelo ingashintshwa ngendaba efanelekile enobude obungu-10-20 cm (isib. Ibhentshi elincane). Uma ungenayo into yokuyishintsha, kungathengwa ipulatifomu yesinyathelo.

Ipulatifomu yesitebhisi ithengiswa ezitolo zezemidlalo. Izindleko zayo ezijwayelekile zisukela kuma-ruble we-1500 kuye ku-5000. Intengo incike kwikhwalithi yezinto ezibonakalayo, amandla, ukumbozwa, ukuzinza. Futhi isinyathelo sentengo sincike enanini lamazinga: imvamisa kukhona amazinga amabili namazinga amathathu (ie angafaka ukuphakama okungu-2 noma okungu-3, ​​ngokulandelana).

Ake sibheke izibonelo zamamodeli ezinkundla zezinyathelo.

Ipulatifomu lesinyathelo kufika kuma-ruble angama-2500

Ipulatifomu lesinyathelo kusuka kuma-ruble angu-2500 kuya ku-5000

Ipulatifomu lesinyathelo kusuka kuma-ruble angu-5,000 kuya ku-8,000

Isinyathelo Reebok

Ipulatifomu yesinyathelo sosayizi omuhle kakhulu: ubude obungu-0.8-1.2 wamamitha, ububanzi obungu-35-40 cm Ukuphakama uStepan imvamisa kungu-10-15 cm onethuba lokukhulisa ukuphakama kuka-30-35 cm amasonto okuqala e-2-3 ekhaya kungcono ukusetha gibela ebangeni eliphansi ukuqonda kahle izivivinyo eziyisisekelo futhi uvumelanise ukuma kwezinyawo okulungile. Kancane kancane khulisa ukuphakama kwesinyathelo futhi wenze kube nzima izinga lokuqeqesha.

Uma uthenga ipulatifomu yesinyathelo, naka ubuso bayo. Kubalulekile ukuthi ibingasheleli, okungcono ngenhla enerabha. Ngokunyakaza kwe-aerobics kwenziwa ngokushesha, ngakho-ke, lapho noma yikuphi ukunyakaza okungahambi kahle endaweni egingqikayo ungavele uwe.

Isinyathelo aerobics: izifundo zevidiyo zabaqalayo nezithuthukile

Ukwenza izinyathelo zokuvivinya umzimba ekhaya, ungaqedela ividiyo eku-YouTube. Isibonelo, ishaneli enhle kakhulu enezinhlobonhlobo ezinkulu zokunikezwa kokuqeqeshwa Jenny Ford. Lo mqeqeshi osebenza ngezinyathelo ze-aerobics, ngakho-ke esiteshini sakhe ungathola izinhlelo zabo bobabili abaqalayo nabaphambili.

Futhi kunevidiyo enhle yokuqina kwekhaya - tumabhebhana. Futhi banezinketho zezinhlelo zamazinga ahlukene wokuqeqeshwa (bona isixhumanisi sohlu lwadlalwayo olune-step aerobics). Umculo we-step aerobics ungatholakala esiteshini i-Israel RR Fitness.

1. UJenny Ford: Isinyathelo sokuvivinya umzimba kwabaqalayo (imizuzu engama-30)

2. Isinyathelo aerobics sabaqalayo (imizuzu engama-30)

3. Isinyathelo sokuvivinya umzimba kuwo wonke amazinga (imizuzu engama-25)

4. Isinyathelo aerobics: Izinga eliyisisekelo ngesiRussia (imizuzu engama-30)

5. Isinyathelo aerobics: ukuqeqeshwa okunamandla ngolimi lwesiRussia (imizuzu engama-30)

6.Umculo wezinyathelo zokuvivinya umzimba Umculo Isinyathelo Ukuvivinya umzimba (imizuzu engama-55)

Isinyathelo i-aerobics yokwehlisa isisindo: izimpendulo zabafundi bethu

Masha: “Amakilasi ama-aerobics engiwashayele umngani wami ezinyangeni eziyisithupha ezedlule. Kwakungekho ngaphandle komdlandla omkhulu, ngangifunda ku-Intanethi, ngingakhuthazekile. Kodwa ngabe nganginephutha !! Isifundo sithathe ihora eli-1, kepha sandiza sengathi sithathe cishe imizuzu eyi-10. Imisipha yomlenze wami ngosuku olulandelayo, ishise kakhulu, yize ngingeyena oqalayo. Iya esinyathelweni izinyanga eziyisithupha, amahlandla ama-2 ngeviki, umlenze oweluleke kakhulu, ushiye ama-breeches endawo, ingxenye yangaphakathi yeshunula, futhi namafutha ngaphezulu kwamadolo cishe akhona lapho!! Manje ngicabanga ukuthenga umdanso ompompi wasekhaya ukwenza i-aerobics ekhaya. ”

U-Olga: “Eqenjini elinjenge-step aerobics okuningi kuya ngomqeqeshi. Mina eminyakeni embalwa edlule, ngangihambahamba, futhi ngazama ukunyathela ama-aerobics emajimini amane ahlukene. Yonke indawo indlela ehluke ngokuphelele! Ngangithanda kakhulu i-aerobics yesinyathelo egumbini lokuqala, kepha manje ukuhamba akunakwenzeka. Elesithathu, nalo, lalingelutho. Kodwa kowesibili nowesine… Ipulazi, ngiyaxolisa. Awukho umculo ojwayelekile, akukho ukulayishwa, akukho ukuxhumana komqeqeshi nezithameli. Ngakho-ke ungajahi isigaba osithandayo. ”

UJulia: “Sibonga ukunyathela ama-aerobics ngehlise u-4 kg ezinyangeni ezi-3, kepha okubaluleke kakhulu kimi - imilenze emincanyana (ngiphakathi), okuvame ukuba nzima ukwehlisa isisindo. Kodwa nje esontweni eledlule ngishintshele ku-crossfit - bengifuna ukuzivocavoca kakhulu. ”

IKsenia: “Ukwenza i-step aerobics unyaka nohhafu ehholo, izinyanga eziyisithupha ezedlule uthenge ipulatifomu futhi wenza ekhaya. Ngokuyisisekelo thatha uhlelo oluvela ku-YouTube… Ngiyawathanda amavidiyo noJenny Ford. Sibonga uSteph kahle kakhulu ukuthi wehlise isisindo ngemuva kokubeletha, isisu sangakwesobunxele, amathanga namabhande kushaywe umoya… Kulahleke nje amakhilogremu ayisishiyagalombili eminyakeni eyi-8 yokufunda, ukudla uqobo akwephuli ikakhulukazi, yize zama ukungadli okubi… ”.

UCatherine: “Ngizamile ngobuqotho ukuzwa isinyathelo sokuvivinya umzimba, kodwa hhayi okwami. Zonke lezi zinyathelo, ukulele, ukulandelana, kunzima kakhulu ukukhumbula. Futhi lapho kunezinhlobonhlobo zokunye ukusebenza kwe-cardio, funda i-step-aerobics ayenzi. Manje ngenza umsebenzi wokuhamba ngebhayisikili nokuzivocavoca umzimba, ngijuluke futhi ngikhathele izikhathi eziningi, akudingeki ukuthi ikhumbule ukunyakaza okunzima. ”

I-Veronica: “Kimina, i-step aerobics iyinsindiso. Angizithandi ngempela izitayela zokunyathela kanye nezindonga, ngiyadinwa futhi anginantshisekelo ekuhambeni nasekugijimeni okuyisidina, ngakho-ke bengifuna ukulanda imali ye-cardio. Amakilasi anyathela i-aerobics Ngithanda umculo omnandi nokunyakaza akulindelekile, futhi iqembu ngandlela thile liyashukumisa. Isifundo sokuqala se-2-3 bengididekile ekuhambeni, kepha ngibe sengibandakanyeka, futhi manje izinqwaba eziningi zenza emshinini. Yize umfundisi wethu ehlala ezama ukuvuselela izivivinyo. Ngiyathanda ”.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

• Ukuzivocavoca okuhle kakhulu kwama-50 kwezinqe
• Ukuzivocavoca okuphezulu okungaphezulu kwama-50 kwesisu
• Ukuzivocavoca okuphezulu okungaphezulu kwama-50 kwemilenze
• Ukuzivocavoca okungu-20 okuhle kakhulu kwezingalo