Amandla e-aerobics - isethi yokuzivocavoca ekujoliswe kuphela ekuphuculeni umetabolism emzimbeni, ngelixa iqinisa kwakhona imisipha kunye nokulahla iikhilogram ezingaphezulu.
Iiklasi ze-Aerobics, okokuqala, zinyathelo ezifana nokunyakaza kwemidaniso, apho kuhlanganiswe khona i-joint-ligaments-ligaments. I-Force step aerobics ayinayo nayiphi na amanqanaba omdaniso, kukho ukusebenza kwamandla kuphela okwenziwe ngomgudu omncinci, ngelixa kwijubane eliphezulu. Ngokuqhelekileyo, kwimizamo yenzame i-bumbbells ukuya kwi-10 kg okanye i-aerobic bars ekhethekileyo, ungasebenzisa izixhobo zomzimba.
I-Aerobics izisa iinzuzo ezinkulu kumzimba. Ngoko, ngexesha loqeqesho, amathambo, iinkqubo ze-cardiovasculars ziqiniswa, amathuba okuphucula i-atherosclerosis eyancipha, kwaye amandla okusebenza ayenyuka. Inzuzo ye-aerobics inyathelo lilokuba olu hlobo lokuqina luba nefuthe elikhulu ekulahlekeni kwesisindo. Ngulo mbandela ukhangela amantombazana kakhulu.
Ngendlela, namhlanje ininzi yesini esilungileyo ayiguquli umzimba kunye nekhaya. Emva kwakho konke, namhlanje i-intanethi ayinanto yokuchazwa ngokuchanekileyo kwezifundo ezithile. I-Aerobics inokuphikiswa okuncinci - ngokuqinisekileyo, i-fever ephezulu, utywala, ubukho bomhlaza kunye neziqhekeza ezenzeka ngaphantsi kweenyanga ezintandathu ezedlulileyo.
Isondlo kwiiklasi ze-aerobics
Ukutya okunomsoco ngaphambi nangemva kokuqeqeshwa kukutya kwiprotheni. Ithengiswa ngefowder, eyenzelwe ukulahleka kwesisindo kunye nokukhula kwemisipha. Imveliso enjalo ayinayo i-fat and does not give the weight, and also rich in vitamins kwaye iqulethe inani elithile leeprotheni.
E mveliso elula:
- Ngaphambi kokuqeqesha : ezimbini okanye iiyure ezintathu - isidlo esiqhelekileyo, kungcono ukukhetha ukhetho lwee-carbohydrate (ilayisi, i-buckwheat) kunye neprotheni (izinkukhu, intlanzi).
- Isiqingatha seyure ngaphambi kokuba uqale ukusebenza, ungaphuza i- yogurt okanye udle ibhanana.
- Ngexesha loqeqesho : ukuzalisa rhoqo amanzi okugcina emzimbeni, kungcono ukusela amanzi ahlambulukileyo aqhelekileyo.
- Emva kokuqeqesha, umzimba uhlala ushushu kwamafutha kunye neekhalori, kodwa ukubuyisela izihlunu ufuna iimprotini.
Ukuba ufuna ukulahlekelwa isisindo, emva kwemini akufanele udle i-carbohydrates kwaye unciphise ukungena kwemifutha egcweleyo.
Amandla Aerobics: Ukuzivocavoca
- Imisongo ebubanzi bamagxa, iisokisi ziyafana. Izandla kunye neendlebe ezikwinqanaba. Bend kwaye ungaguquli iingalo zakho ude uzive uvakalelwa ngomsindo. Emva kokuphumla, unokuphinda ubuyekeze lo msebenzi.
- Hlela umva webhenki yokuzivocavoca ekhoneni lama-45 degrees. Ulale phantsi ngekhohlo lakho lokunene, ubeke unyawo lwakho enyaweni lwakho, uphumle ngezandla zakho ezantsi. Beka isandla sakho sokunene phantsi kwentloko yakho. Ngakwesokhohlo, thabatha i-dumbbell uze uzame ukuyikhupha ukuze ingalo ihambelane nomzimba, i-dumbbell yathintela umlenze, nesundu sibheke phantsi. Phakamisa isandla kunye ne-dumbbell up, phammula, ubuyele kwindawo yokuqala. Ngaphambi kokuba uphinde ulandelelanise, qhagamshela uze unciphise iiplanga ngaphandle kokuphakamisa ihlombe.
- Iingqungquthela zisesandleni sakho, iinyawo zibubanzi begxa. Ngaphandle kokutshintsha isikhundla saloo tyala, zama ukuhambisa i-sock yeenyawo ezilungileyo kwinqanaba lama-45 degrees, thabatha inyathelo ukuya kwicala. Phinda ufana nomnye umlenze.
- Cinga iqhosha lekhohlo kwi-cuff yentonga yentambo. Phakama ngakwesokudla kwi-rack yale simulator kumgama wesigamu isinyathelo. Gcina isandla sokunene ngesandla sokunene, wabeka ngakwesobunxele kwibhande. Phakamisa umlenze wakho okhohlo ngokukhawuleza kwaye umzamo uthathe kancane phambili kwaye kwicala ukuze le ngqungquthela ibe ngama-45 degrees. Zama ukuguqa idolo lomlenze oxhasayo.
Isixhobo esithile sokuzivocavoca ongayibona kule vidiyo: