Ukuvuselela umzimba kuzosiza isinyathelo sokuvivinya umzimba

Kuyinto ejwayelekile ukuthi izakhamuzi zedolobhana ziyaqhubeka zihlushwa yi-hypodynamia, ezibangela izinkinga ezehlukene zezempilo futhi zithinte ukubonakala nokuzizwa kabi. Indlela enhle kakhulu yokuvuselela umzimba futhi uyishukumisele ukuzijabulisa kwezemidlalo nokusebenzayo. Phakathi kwemisebenzi eminingi enikezwa izikhungo zempilo, isinyathelo-aerobics sithandwa kakhulu.

Lokhu kungenye yezinhlobo eziningi ze-aerobics, okuyinto isethi yokuzivocavoca okwenziwe kwipulatifomu ekhethekile. Isinyathelo sokuthi aerobics sisiza ukususa ama-deposit ngokweqile emagodini nasezintweni, ngoba lezi zingxenye zomzimba eziwumthwalo oyinhloko ngesikhathi sokuzivocavoca. Kulokhu, empeleni imisipha yemilenze iqiniswa futhi wonke umuntu uyashintsha kangcono.

Ngenxa yomthwalo omuhle we-cardio, isinyathelo sokuvivinya umzimba se-aerobics sinomphumela omuhle ohlelweni lwe-cardiovascular. Futhi lolu hlobo lokuzivocavoca luqala ukuhambisana nokunyakaza, kuvame ukucindezela futhi, njenganoma imuphi umdlalo, kusiza ukukhohlwa ukucindezeleka. Lokhu kwandisa ukusebenza futhi kuthuthukise isimo somzimba, okuthinta kakhulu isimo sengqondo.

Isinyathelo sokuthi aerobics sithandwa phakathi kwabantu bonke ubudala namakilasi wesisindo. Ngenxa yokungabi khona kokushaqeka kwamalungu nezimbungulu, lo msebenzi utholakala asebekhulile nalabo abakhuluphele ngokweqile. Ukuqala ngomthwalo obuncane, unganciphisa kancane kancane ukuzivocavoca, uphumelele ngokuhamba kwesikhathi yonke imiphumela emihle kakhulu.

Ukuze uhlanganyele kulo mdlalo, uzodinga izicathulo ezikhululekile (izitebhisi ngezinyawo ukusekela) kanye nemidlalo (amabhulukwe amancane, ihembe nebhasi, ukusekela kahle esifubeni). Ngaphezu kwalokho, sidinga ipulatifomu ekhethekile ye-step-aerobics, lapho kuzosetshenziswa khona umzimba wonke. Ukuqeqesha ekhaya, leli thuluzi kuzodingeka lithengwe. Ungakwenza kwelinye lezitolo zezemidlalo ezikhethekile. Futhi eklasini esikhungweni sokuzivocavoca noma emzimbeni, uzodinga izicathulo nezingubo kuphela.

Njenganoma yimuphi omunye umsebenzi, isifundo kufanele siqale ngomsebenzi ojwayelekile. Ekugcineni, ungenza izinyathelo ezincane nokuzivocavoca. Abaqalayo akudingeki babe nentshiseko kakhulu ukuba banganiki umthwalo ongaphezu ngokungadingekile kumajoyini emilenze. Okokuqala, ukuqeqeshwa kwamaminithi angu-30 kwanele.

Ukuzivocavoca isinyathelo sokuvivinya umzimba kulula kakhulu futhi kuqukethe izinketho ezahlukene ngezinyathelo, ukuqhuma nokuhlaselwa esiteji-sinyathelo, kuhlangene nokunyakaza komdanso futhi ngezinye izikhathi ukulayisha kwamandla (ama-dumbbells). Ukuphakama kwesikhulumi kungalungiswa kusuka okungenani futhi kancane kancane ukukhulisa ukuze ukwandise umthwalo.

Kunezinyathelo ezibizwa ngokuthi izinyathelo eziyisisekelo zesinyathelo-aerobics - isethi yokuzivocavoca, okuvela kuyo yonke into futhi ngesisekelo sayo yonke imiqulu yokudansa eyakhiwa. Lezi yizinyathelo ezilula, ukukhumbula ukuthi akunzima kangakanani.

Udinga ukuqala ngezinyathelo endaweni. Khona-ke, ngamaphuzu, umlenze wesokudla epulatifomu, ngezindleko ezimbili - ngakwesokunxele. Lesi yisinyathelo esiyisisekelo, okudingeka uyenze izikhathi ezingu-4-8, bese uphinda okufanayo ngakwesobunxele.

Manje ume ngesinyathelo ngesinyawo sakho sokunene bese uphakamisa kwesokunxele kuso. Siwela phansi phansi kuqala umlenze wesobunxele, ngemuva kwawo ulungile. Phinda ngenyawo lesokunxele.

Sifake ukugoba ngakwesokudla endaweni yesikhulumi, futhi sibeke kwesokunxele, sikhuphuke kancane phansi, sibuyele phansi. Bese sibeka okulungile kuso. Phinda ngakwesokunxele kuwukusebenza okufanayo.

Siya phambili ngesinyathelo sokunene, bese siguqa ngakwesobunxele sibheke phezulu bese sihlehlisa phansi phansi. Bese sibeka okulungile kuso. Phinda ngenyawo lesokunxele.

Ngenxa yalokhu ukunyakaza okulula, kwenziwa imishanguzo eyinkimbinkimbi, okuvumela ukuba ubeke kalula ukuze umzimba unciphise ekuzikhandleni ngokomzimba. Kunamaphesenti angamakhulu amabili okukhuphuka kuya esitebhisini nasuka kuwo. Lokhu kuhilela izinhlobonhlobo zemisipha, futhi wonke umzimba uphila.