Isinyathelo se- aerobics yinto ekhethekileyo yomqeqeshi waseMerika, onokulungelelanisa abantu abafuna ukubuyisela ifom yabo emva kokuxhwaleka, ukugula kunye nalabo abafuna ukuqinisa imilenze kunye neentambo, bafunde ukuvumelanisa ngomculo kwaye bajabule. Isethi yokuzilolonga kwe-aerobics yesinyathelo ngokuqhelekileyo ithatha imizuzu engama-20 ukuya kwe-30, iiklasi ziqhutyelwa kumculo okhawulezayo.
Ngoko, makhe siqale ukusebenza kumntu wethu ngokuzivocavoca kwi-aerobics yesinyathelo!
- Simele sijamelane nesinyathelo, thabatha inyathelo ngesinyawo sakho sokunene ukuya kwinqanaba, uze ushiye, kwaye ngokunye uhlawule imilenze yakho phantsi. Le nyathelo eliphambili kwi-aerobics yesinyathelo. Senza izihlandlo ezili-10. Ukunyamezela ungathatha ezandleni zezincinci ezincinane.
- Phinda uqale ukuqala kokuzilolonga, ngelixa sisiqonga, sinciphisa unyawo olungasekhohlo ukuya emacaleni, kwicala, ngelixa sisabalalisa. Siphindela inyawo kwipulatifomu, kwaye ngokuthe tye sinciphisa imilenze yomibini iphinda iphantsi. Senza ukuphindaphinda kwezi-6 kwicala ngalinye.
- Ukuphakanyiswa komlenze wokunene kwinqanaba, ukushiya ngakwesobunxele, ukuhla ngaphantsi kwipulatifomu. Emva koko senza ukuguqula emva, sihla ephantsi, siyanciphisa umlenze wesobunxele. Senza izihlandlo ezili-10.
- Siphakamisela umlenze wokunene kwinqanaba, phakamisa ngakwesobunxele emadolweni, isandla sokunene sifinyelela. Sinciphisa umlenze okhohlo siye emzantsi. Phinda amaxesha angama-6 ngeenyawo.
- Iinyawo ezimbini zixhamla kwiyathelo kwaye zinyuka. Zama ukwenza umsebenzo kwisinye isigqi, ukufika kwiisokisi, njengentwasahlobo. Siphinda amaxesha angama-20.
Ukuzilolonga okunzima ngakumbi kubhekise kumgangatho ophakamileyo we-aerobics, basebenzisa iidumbbells, iibhola kunye neetampu ezikhethekileyo.
Siyabulela ubunzima obuyinkimbinkimbi ye-aerobics yesinyathelo, awuyikutshisa kuphela iikhalori, kodwa unokomeleza inkqubo ye-cardiovascular, yokuphefumula kunye nokubonelela ngempilo yamalungu kunye nemigqa yemilenze. Umzimba ophilileyo, umfanekiso omhle kunye nomoya omkhulu-yiyiphi inyathelo elingaba yi-aerobics kumawaka amabhinqa! Qeqesha kwaye ube nempilo!