Abantu abaninzi bacinga ukuba umdlalo uyamangalisa kwaye awunamdla, kodwa akunjalo, kwaye umzekelo, unokuzisa umdaniso we-zumba, okubhekiselele ekuqeqesheni uqeqesho. Olu lathiso lukhula ngokukhawuleza kumazwe amaninzi, kwaye lusetshenziswa ngabo bobabini nabasetyhini.
Yintoni umdaniso we-zumba?
Olu hlobo lomzimba ludibanisa ukunyakaza ukusuka kwiindlela ezimbini eziphambili: i-aerobics kunye nemidaniso yaseLatin America. UZumba ubonakale ngengozi ngenxa yomqeqeshi wempilo u-Alberto Perez, owakhohliweyo ukuthatha i-CD yomculo kwenye iseshoni yoqeqesho, ngoko wasebenzisa iqoqo leengoma zaseLatin American ezitholwe kwimoto yakhe. Ngenxa yoko, uqeqesho lwaba mnandi kwaye lunomdla, kwaye zonke iindwendwe zesifundo zacelwa ukuba ziqhubeke kule ndlela. Ngenxa yoko, unokufika kwisigqibo sokuba i-zumba idibanisa umdaniso kunye ne-aerobics, kunye nokunandipha kunye namandla anamandla.
Nangona i-zumba ineenzuzo ezininzi, akunakwenzeka ukungazihoxisi ukuchasana okukhoyo:
- iingxaki ngentliziyo kunye nemithambo yegazi;
- uxinzelelo lwegazi oluphezulu;
- ixesha lokubuyisela emva kokuhlinzwa okanye ukuxhatshazwa;
- izifo zesimiso senzwa;
- nezinye izifo ezinzulu.
Ziziphi izikhokelo zomdaniso kwi-zumba?
Nangona lo mdlalo wezemidlalo wawuvela ngokusandul 'ukuza, sele kukho iintlobo eziliqela: iintandathu ezisisiseko kunye neentlobo ezininzi, kuxhomekeke kumqeqeshi kunye nelizwe apho umsebenzi ugcinwe khona. Iintlobo eziphambili zomdaniso zumba:
- Zumba Basic . Inkqubo eyintloko, eyakhiwe ngqo ngumbhali we-zumba.
- Zumba Basic 2 . Iimpawu ezisisiseko zisekwe, kodwa imidaniso yaseMzantsi Melika ifakiwe, umzekelo, i-samba, i-flamenco kunye ne-tango.
- Zumba Gold . Inkqubo eyenzelwe abantu abaneminyaka yobudala kunye nabakhubazekileyo. Iquka izinto ezininzi zokugxila ezingagxininisekanga entliziyweni, amaqela kunye njalo njalo.
- Zbmba Toning . Ukhokelo oluninzi lwe-aerobic, oluquka ezininzi iintlobo zomculo kunye nokuhamba. Kujoliswe ekusebenzeni iindawo ezinengxaki.
- Aqua Zumba . Inkqubo eyenzelwe ukuqeqeshwa emanzini. Oku kuyindlela ekhethekileyo kubantu abanengxaki ngamalungu.
- Zumbatomic . Ulwalathiso lwezentsapho, apho abazali nabantwana abaneminyaka eli-12 ukuya ku-15 bathabatha inxaxheba.
Umdaniso womdaniso wesibili
Umendo wokutyeba umzimba uyaqhubeka njalo kwaye ukuba ekuqaleni ukuhamba kwakumoya, ke namhlanje ukuba ufuna ufuna ukuya kwiiklasi ezidibeneyo. Ekubeni uqeqesho lusekelwe kwimidaniso yaseLatin yaseMelika, apho ukusebenzisana nomlingani kubalulekile, umdaniso omnandi we-zumba ubala ngakumbi kwaye uyamangalisa. Ukongezelela, ukudansa kwibini kukunceda ukunqoba uhlazo kwaye ukhululwe ngakumbi.
Umdanso wesifazane u-zumba
Uninzi lwazo zonke kwiiklasi kwi-zumba yabasetyhini, kwaye oku kungenxa yeenzuzo ezininzi:
- Umzimba wonke ufumana umthwalo, kwaye izihlunu zemilenze nesisu zisetyenziselwa ukufundisisa, ezizona zinzima kakhulu. Ngenxa yoko, imiqulu iyancipha, kwaye i-cellulite iyahamba.
- Umdaniso we-zumba kumantombazana usebenza kwaye wenza ukuba uphefumle ngokunyanisekileyo, okubangela ukuba i-oxygenation yegazi kunye nokuphuculwa kweenkqubo ze- metabolic emzimbeni.
- Uqeqesho lunokufaniswa nokuxilwa kwezitho zangaphakathi, ngoko kukho ukuphucula ukugaya kunye nomsebenzi wezinye izitho.
- Umdaniso we-zumba unceda ukulungisa ukunyameka nokuqinisa ukulungelelaniswa kwentshukumo.
- Uqeqesho lulungele umsebenzi womnyuba, ukunika iimvakalelo ezintle.
Izitalato zomdanso zumba
Ungabiza le nkokeli yesimo sengqondo kunye nemidaniso yesitalato, kuba idibanisa iindlela ezininzi ezinokwakheka, umzekelo, i-salsa, mambo, cha-cha, i-reggaeton, i-samba kunye nabanye. Umdaniso omnandi kakhulu we-zumba uquka izinto ezidityanisiweyo zomdaniso waseColombia-kumbia. Kukho iintlobo ezahlukeneyo zenkxaso yomthamo womdaniso omtsha, kwaye ezinye zazo ziquka ukunyakaza ukusuka kumadaniso wesizwe ase-Arabhu naseNdiya.
Umdaniso weZumba ukulahlekelwa ubunzima
Ukuba ufuna ukulahla amakhilogremu angaphezulu, i-zumba ifanelekile kulolu lathiso, kuba luquka usebenziso lwe-aerobic namandla. Ukudansa kwisitayela se-zumba kusebenza kwii-basic muscle groups, kwaye kugxininiswa okukhethekileyo kwiinqumlo nasezintanyeni. Ngeyure yoqeqesho olusebenzayo, ungaphonsa ama-calorie angaphezulu kwama-500. Ndiyabulela uqeqesho onokukrazula i-cellulite , qinisa umzimba kwaye wenze umzimba ube mnandi.
Ukudansa ukunyanzela zumba
Ukugqithiswa okukhulu kwesi sikhokelo sezemidlalo kuchaza ukubonakala kwezinye iintlobo, ezongezelelweyo kunye nezinto ezinomdla kunye ne "chips" ezithakazelisayo. Akwaziswa ngale ndlela:
- Kwilizwekazi . Isifundo senzelwe ukuba senziwe ngabantu basebuphi na ubudala kunye nokuqeqeshwa ngokomzimba ngokwahlukeneyo. Kwiimeko ezininzi, ukudanisa okwenziwe njengamanje kusetyenziswa kwiiklasi eziphambili ukutsala iindwendwe ezintsha. Kulo qeqesho lungaquka iinkalo zemidaniso yesizwe kumazwe apho isifundo senziwa khona. Kukhokelo lomqeqeshi welizwekazi uqwalasela ukukhethwa komdaniso kwabaphulaphuli.
- Zumba ithoni . Injongo ephambili yalolu hlobo kukusebenzela ngokucophelela iqela elithile leemisipha, utshise amafutha kunye neekhalori. Ngenxa yale njongo, uqeqesho lisebenzisa izixhobo ezahlukeneyo, umzekelo, iidumbbell okanye ukulinganisa kwimilenze. Siyabulela kule nto, umthwalo wanda, kwaye indawo yengxaki iyasebenza ngakumbi.
- Setyhula . Ukuqhuba isifundo ngokungazelelwe kwi-gym. Uqeqesho ludibanisa ukudansa i-zumba kunye nokuzivocavoca kwiimodyuli. Iqela lidibene ngamacandelo amabini, elinye linye. Iimvumi ziqhuba iimvavanyo zokusebenzela izihlunu ezisisiseko: i-hamstrings, cindezela, i-triceps njalonjalo. Ukudansa kunika i-cardio-load imfuneko yokutshisa amafutha. Uqeqesho luhlala kwiimeko ezininzi kwisiqingatha seyure.
- Amandla avela kuTanya Beardsley. Eyaziwayo kumazwe amaninzi, umqeqeshi womzimba womdaniso unamava amahle, kwaye wavelisa inkqubo yamandla eyenzelwe abadlali abanomdla, kuba lukhulu kakhulu. Uqeqesho luquka ukunyakaza okuvela kumgangatho wokuqina kwempilo kunye namandla. Inkqubo yeTani Beardsley inceda ukusebenza kakuhle iifolo, u-press, iinqumlo kunye nezihlunu zezandla.
Umdaniso weZumba emanzini
Uhlobo oluthile loqeqesho ludanisa emanzini, kodwa ngexesha elifanayo lusebenza kakuhle. Abantu abakhubazekileyo, abaneengxaki ezidibeneyo , abafazi abakhulelweyo, njalo njalo banokwenza. Ukunyakaza kweZumba kumanqaku kuthathwa kwi-aqua aerobics, kodwa zenziwe kwiimpawu zaseLatin American. Abathathi-nxaxheba boqeqesho bahlala esifubeni, kodwa ukwandisa umthwalo unokuzifaka emanzini ngakumbi. Ukusebenza komdaniso we-zumba kuphuculwa yimfuneko yokunqoba "ubuninzi" bamanzi.
Zumba umdaniso wokunyathela
Ukwandisa ukuphumelela koqeqesho kwinkqubo yesigaba esongeziweyo se-zumba. Ndiyabulela ukunyuka nokuhla kwinduli, izihlunu ziya kuba nzima ngakumbi, kwaye kunye nezihlunu ezincinci zibandakanyeka emsebenzini. Umdaniso weZumba kumanyathelo kwimeko ezininzi ukuqeqeshwa kwe-cardio. Inyathelo alikwazi ukusetyenziswa ngexesha lokusebenza konke, kodwa kuphela inxalenye encinane yalo. Umthwalo omhle unokufumaneka kwimizuzu engama-20. Iimpawu zomdaniso we-zumba ziyakwazi ukuzivumelanisa kalula kwisiqonga.
Ukufunda ukudansa i-zumba
Ekubonweni kokuqala kunokubonakala ngathi lo mqondiso wendlela yokuphila uyinto elula, kodwa ngokwenene kukho ukunyakaza okuninzi kumdaniso okufuneka kwenziwe ngokufanelekileyo. Ukuqonda umdaniso we-zumba, ukuqeqeshwa kungcono ukudlula kwiiklasi ezizodwa phantsi kolawulo lomqeqeshi. Kwimiziko emininzi yempilo kukho iingcali kule ndlela. Isikolo sokudanisa i-zumba kumaxesha amaninzi ukunikezelwa koqeqesho, ukwahlula zibe zigaba ezintathu:
- Okokuqala, ukufudumala kuyenziwe, ngexesha apho kufuneka wenze ukunyakaza komdaniso olula ukufudumala imisipha, iigaments kunye namalungu. Ngaphandle kwalokhu, awukwazi, ngenxa yokuba ingozi yokulimala iya kwanda kakhulu.
- Kwinqanaba elilandelayo, kukho umthwalo wamandla, kodwa ngezinga elilinganayo. Apha abantu bafunda kwaye bahlawula izicathulo ezincinci. Kwizikolo ezininzi, abaqalayo baqeqeshwe ngokwahlukileyo kwaye bafunda ngokukhawuleza ukunyuka okusemgangathweni kwinqanaba lesibini, kwaye abo sele beyenzile bafunda isinyathelo esincinci ngakumbi kwaye baqinise ubuchule.
- Inxalenye yokugqibela yoqeqesho sele isekelwe kwimigqaliselo efundwayo, edibeneyo ibe ngumdaniso owomnye.
Indlela yokufunda umdaniso u-zumba ngokwakho?
Ukuba ufuna ukwenza i-zumba ingaba ekhaya. Kule nto unokubukela ukuqeqeshwa ezahlukeneyo, ukuphinda ukuhamba. Ukudansa izindlu ze-zumba aziyi kusebenza xa ungaqwalasela imithetho enjalo:
- Ukuba kunokwenzeka, yenza phambi kwesibuko ukujonga ukuhamba.
- Uqeqesho kufuneka lwakhiwe ngendlela enokubhaliweyo kokuqala kwiinyawo zakho, uze udibanise kunye neenyawo ezingaphezulu.
- Qala ngokungenani ubuncinci kwaye uqale ukuhamba ngokunyuka komntu ngamnye, uze udibanise kwiigaments kunye nomdaniso we-zumba.
- Kwiiseshoni zokuqala ezimbalwa, musa ukuwutyalela umzimba. Isisombululo esihle kukuba uqale ubuncinci kwaye uhlale unyuse umthwalo, ngoko unokubona inkqubela phambili.
- Ukuba ufuna ukufumana umphumo, ungayeki ukuqeqeshwa, kuba ukubaluleka kubalulekile. Inani elincinci lezifundo ngeveki zihlandlo ezi-3.
- Zikhethele iingubo ezikhululekile kunye nezicathulo, ukuze kungabikho nto ehambelana ngayo.
- Ukulahleka kwesisindo akubaluleke nje kuphela ukuqeqeshwa, kodwa ukuthotyelwa kwesondlo esifanelekileyo kunye nokusetyenziswa kotywala.
- Ukuba uziva ungalunganga, kungcono ukuyeka ukuqeqeshwa, ukwenzela ukuba ungagxininisi imeko.
Umculo womdaniso zumba
Ukusebenza ekhaya, kufuneka ukhethe amathrekhi omculo wesiqhelo kunye nomsindo, ngoko awufuni ukuma. Kukulungele ukusebenzisa iikholeji ezikhethekileyo apho iingoma zomdaniso we-zumba zihlelwe ngumbandela othile: ekuqaleni kuya kuba neengoma zokufudumala , emva kokuqeqeshwa okunzulu, kwaye ekupheleni kweengoma zokuphumla. Unokukhetha uluhlu lwengoma uqobo kwaye umzekelo unokunikela ngeendlela ezinjalo:
- UFerrell Williams "Unoyolo".
- Inna «Yalla».
- Major Lazer feat. DJ Snake & MØ «Lean On».
- RedOne "Awudingi mntu".
- Sia «Cheap Thrills».
- Ariana Grande ft. UNicki Minaj "Ohlangothini oluya kwicala".
- U-Justin Bieber. "Uxolo."
- UJustin Timberlake "Akakwazi ukuyeka ukuvakalelwa".
- Shakira ft. Maluma "Chantaje".
- UJennifer Lopez "Akayena umama wakho".