Ukuzivocavoca umzimba kuthinta uhlelo lwe-cardiovascular, ukuluqinisa, futhi kusekela isisindo senhliziyo esheshayo. Lapho wenza lezi zivivinyo zokukhuthazela, ezifana nokuhamba ngebhayisikili, ukubhukuda nokugijima, igazi elicebile oksijini ligijima ngesivinini esiphindwe kabili kumisipha ehilelekile. Ukuvivinya umzimba ngokuhamba kwesikhathi sekuye kwathandwa kakhulu, okuholela ekukhuleni kwezikhungo zokwenza umdanso wokudansa womdanso emhlabeni jikelele.
Izinhlobonhlobo ze-aerobics zakudala ziyi-step aerobics, ukudansa kwe-aerobics nomdanso we-jazz. Yenza izinyathelo ze-aerobics zibizwa ngokuthi ama-descents enesigqi kanye nokunyuka, okwenziwa nge-platform ekhethekile, noma isiteji-yesikhulumi.
Ukuhlelwa kwamakilasi kuyisinyathelo sokuthi aerobics.
Ngaphakathi kwemizuzu engu-50. amakilasi we-aerobics, ama-250-400 amakholori ashisa. Ngokwemvelo, lapha kuyadingeka ukucabangela nokuthi yikuphi ukugcizelela okuqhutshwayo. Ukuze kuthuthukiswe ukusebenza kwamakilasi, kubalulekile ukusebenzisa ipulatifomu ephakeme. Yenza ukuvivinya umzimba kwe-Wabasaqalayo kungadlula imizuzu engu-20. kodwa isikhathi singanyuka njengoba inhliziyo nemisipha isetshenziselwa imithwalo. Ngenqubo yokwenza isenzo sokuvivinya umzimba, ingxenye engezansi yomzimba izwa umthwalo. Ngenxa yezinyathelo, i-muscle tone iphakama. Isikhundla esihle sokusebenzisa i-aerobics yesinyathelo ngenye lapho ikhanda liphakanyiswa khona phezulu, amahlombe anciphisa, emuva, ematheni kanye nesisu kuyahlushwa.
Ngaphambi kokuba uqale ukwenza isinyathelo sokuvivinya umzimba, udinga ukwelula imisipha yamagqabhagqabha, umhlane kanye nabanye. Awukwazi ukunakekelwa ukuqeqeshwa, ngoba. Siyabonga kuye. inhliziyo ilungiselela imithwalo elandelayo. Ngaphandle kokufudumala, amathuba okulimala aphezulu. Yenza amakilasi aerobics ahlanganisa ukushintsha izinyathelo ezisheshayo nezinyathelo ezisheshayo. Ekuqeqesheni kungafaka izikwele, amaphaphu, ukuphakamisa izinyawo.
Ukwandisa umthwalo emzimbeni ophezulu, kanye nemisipha yebhande elisehlombe, kuyadingeka ukuba wenze ukuzivocavoca esiteji, ubambe izingqungquthela ezikhanyayo ezandleni zabo. Uma nje amakilasi aerobics esephelile, umzimba kufanele ubuyiselwe esimweni esijwayelekile, ukuze izinga lokushaya kwenhliziyo linciphise kancane kancane. Ukuvimbela ukugeleza kwegazi kuze kube semkhawulweni, ukujikeleza kwegazi kufanele kubuye kuvuselelwe. Ukuzivocavoca okuhloswe ukuba kulungiswe isimo ngemuva kokuqeda amakilasi aerobics, kubambe iqhaza ekuvimbeleni ukuthuthumela, okubangelwa ukuqoqwa kwamakhemikhali emisipha.
Amakilasi kumculo
Umculo ofanelekayo we-step aerobics ngumculo enezigaba ezintathu zomculo, eziqukethe amabhakha angu-32. Lapha, ukushaya kwenhliziyo kuvumelanisiwe nenombolo yezinyosi ngomzuzu.
Umculo we-aerobics akufanele ube masinya kakhulu. Ngesikhathi sokuzilungiselela nokuvuselela umzimba okwenziwe kumculo, lapho inani lezinyosi ngomzuzu alikho ngaphezu kuka-140. Ngesikhathi sokuqeqeshwa, umculo kufanele ube kancane kakhulu, ngakho-ke kunesikhathi esanele sokukhuphuka bese wehla esiteshini. Ngenxa yomculo, isingeniso sisungulwe futhi ukuxhaswa kususwa ekilasini.
Isiteji sesinyathelo
I-step-platform ibizwa ngokuthi yesikhulumi esiphezulu esinokuphakama okulungiswayo. Izindleko zesiteji-standard platform cishe ngu-$ 50. Kudingeka ukhethe indawo enjalo. Yikuphi okuzokhululeka ngezinyawo. Kumele kube lula kakhulu ukufaka imilenze yomabili, kodwa hhayi ngokubanzi ukuze kuvunyelwe imilenze. Isiteji kufanele sibe soqinile, ngoba kusukela esiteshini esincinci kuyoba nomonakalo omkhulu kunokuhle. Khokha ngokukhethekile izicathulo, kufanele kube ukhululekile futhi unikeze ukwesekwa kwesigxathu sezinyawo.
