Uhlobo luyabonakala ngaphezu kweminyaka elishumi. Kwaye nangona igama linomxholo weNgesi (ukuma kwindlela yokunika ifomu), kukuphuhliswa kweSoviet, okwenziwa ngabafundi be-Leningrad ngo-1988. Ukuba awunalo ithuba lokuya kwiklabhu yezobuqu, unokuhlala udala ekhaya, ngokuba ayifuni iimpawu ezizodwa.
Uthini umahluko phakathi kokubunjwa kunye ne-aerobics?
Ezi ntlobo ezimbini zifaniswa kuphela ngokuba zinefuthe elihle kulo mfanekiso. I-Aerobics kukulandelelana kwemijelo eyenziwa kumculo, oqeqesha imisipha yomzimba kwaye anike umthwalo onzima kakhulu. Kwaye ukubunjwa yinkqubo yokuzivocavoca ezinika amandla kwaye ingasetyenziswa kokubili ukulahleka kwesisindo kunye nokwakha imisipha, kuxhomekeke kwintsebenzo.
Uhlobo: ukuchasene
Ukwakhiwa ekhaya kuyafaneleka wonke umntu, kodwa ukuba uqale udibane nomqeqeshi owaziwayo oza kuthatha iprogram yakho nganye, uya kukwazi ukuphumeza iziphumo ezilungileyo. Oku kuyinyani ngakumbi kwabo banezifo ezingapheliyo.
Kulo lonke, ukuphikisana kukunye - ukuya esikhathini. Ukuzilolonga okunzulu kunokugungqa umjikelo, ngoko ubuncinane kwiintsuku zokuqala kuyafaneleka ukuzinika ukuphumla.
Umculo wokumisa
Xa ubandakanyekile, kubalulekile ukukhetha umdaka, umculo womculo oza kukunceda ukugcina ijubane kwaye unike nokuphila xa amandla sele esele aphume. Kwiingqokelela ezingama-90 ezipheleleyo zipapashwe ngomculo ngokubunjwa, kodwa kulo mculo akukho nto engavamile - iyatshisa, isigqi kwaye iyamnandi. Khetha yakho intle!
Ukwakhiwa kwekhaya: ukuzivocavoca
Kwanokuqeqeshwa kwasekhaya kubalulekile ukhethe iingubo ezilungeleyo zokwenza izinto - i-tracksuit, iifutshane kunye neT-shirt eyenziwe yendalo. Into eyona nto kukuba iimpahla azibambezeli ukuhamba. Emva koko ungaqala ukuzisebenzisa.
- Ukufudumala ekubunjweni kufuneka kuthathe ubuncinane imizuzu engama-7 ukuya ku-3 ukufudumala izihlunu. I-Suit isebenza kwindawo okanye i-hoop, imithambeka emacaleni, intambo yokuqaqa.
- Cinezela. Kwimizuzu engama-1, yenza i-classic twists (elele emhlane wakho, imilenze igobile, isusa i-scapula ukusuka phantsi) kwixesha eliphakamileyo. Ukuphindaphinda kokugqibela kufuneka kunikwe ubunzima.
- Imisipha yesisu kunye ne-oblique. Emile emadolweni, izandla zakhe zolule kwaye zithande kwi-angle ye-90 degrees. Ukwenza ukuthambekela okungama-30 kolunye uhlangothi, ngelixa ulula emva kwesandla, kodwa ungayinciphisi. Emva koko phinda kwelinye icala.
- Ukusebenza kwinqeni. Ukusuka kwindawo emileyo, thabatha amathambeka ngasecaleni, udonsa ingalo yakho ngaphesheya kwentloko, uqinisekise ukuba umva uhlala uphelele.
- Umthombo ophezulu. Ukulala emhlane wakho, lungisa iinyawo zakho, umzekelo, uzibeke phantsi kombhede. Vuka ngomzuzu kwisithuba esicacileyo, uze uhla. Yenza usebenze ngokugqithiseleyo, ugweme i-inertia ye-jerk.
- Umshicileli ophantsi. Ukulala emhlane, imilenze ngqo kumacala. Ukusuka kule ndawo, ubambe izandla zakho emva komva wakho, hlala phantsi kwaye ngokukhawuleza ukrazula emilenzeni ukusuka phantsi, uphakamise phezulu ngokusemandleni.
- Ukuprintwa kwezantsi. Yenza umsebenzi wokufundela "ibhayisikili" ngomzuzu omnye.
- I-Hips. Thetha iplati kwicala lakho kwaye phakathi kwemizuzu emibini, utshayela umlenze wakho ophezulu. Phinda omnye umlenze, ujika ngaphesheya.
- Icala langaphakathi lethanga. Ukusuka kwindawo yokuma, imilenze ibanzi kunamahlombe, iisokisi kwindlela echaseneyo, yenza i-sit-ups ngokukhawuleza (uyazikhumbuza nge-sumo wrestler). Phuma ngomzuzu omnye.
Olu bunzima lunikezela ukwenza ukukrazula iingingqi zeengxaki, kodwa zikhona nezenzo zokuthatha izandla, amatye, amathole kunye nomva. Ukuthabatha ngokupheleleyo, uya kumangaliswa ukuba umzimba wakho uthandeke kangakanani!