Izinhlobo zokuzikhandla kanye nenhloso yazo

Ukufaneleka, ngesiNgisi, kusho ukuba noma kufanelane ifomu elihle. Lesi yisayensi yobuhle nempilo yomzimba, mayelana nokulungiswa komuntu ngokomzimba. Kodwa, ngokumangalisa, akuwona wonke umuntu ofuna ukuba mncane, enempilo futhi omuhle. Abaningi abanaso isikhathi esanele sokuhola impilo enempilo, ukudla kahle ngenxa yomsebenzi ongapheli noma ngenxa yobuvila babo. Uma wonke umuntu athole amahora amathathu ngesonto ukuze abe nempilo, uzobona umphumela ophumelelayo. Esikhungweni sempilo, umfundisi, ngokwezifiso zakho, uzokunikeza uhlelo. Ihlanganisa izinhlobo ezahlukene zokuqeqeshwa ngokomzimba. Sizokukhuluma ngokuthi yiziphi izinhlobo zempilo kanye nenhloso yabo, kulesi sihloko.

Ukufaneleka: izinhlobo nezinhloso.

Ukuhlanganisa.

Qinisekisa ukubunjwa.

Lolu hlobo lokubunjwa lufaka isandla ekulungiseni isibalo futhi kusiza ukugcina isimo. Akukhuthazwa kulabo abadinga ukulahlekelwa isisindo esiningi, ngoba ingxenye ethile yomzimba iyaqondiswa. Ukuzivocavoca okuningi okwakhiwa kwamandla kuhlukaniswe ngamaqembu amabili. Iqembu lokuqala liyisethi yokuzivocavoca ukulungisa ingxenye engaphezulu ye-trunk: intamo, emuva, esifubeni, press, izandla. Iqembu lesibili lizitholela ingxenye engezansi yomzimba: imilenze, izinqulu, izintambo.

Ukuhlanganisa abesifazane abakhulelwe.

Kuyinto epholile kakhulu futhi elula. Uzosiza owesifazane ukulungiselela ukubeletha: uzofundisa ukuphikisana okufanele nokuphumula kwemisipha, ukuphefumula. Emibhalweni ehlukene yokukhulelwa kunezikhombisi ezahlukene.

Ukuvivinya umzimba.

Kwenzeka:

Awe-Classical aerobics.

Ngalolu hlobo lwe-aerobics, kuhle ukulwa nokukhuluphala ngokweqile. Yenza izikhathi ezimbili ngesonto imizuzu engama-40 ngomthwalo ophakathi noma ukuphakama okukhulu. Kodwa kufanele kukhunjulwe ukuthi le aerobic ayifanele wonke umuntu: musa ukweluleka labo abaye ukuphuka nokulimala.

Dance aerobics.

Ihlanganisa isethi ekhethekile yokuzivocavoca ehambisana nomculo. Phakathi namakilasi, ukhokhiswa ngokuhle, uthuthukise ukuhambelana kwezinyathelo, ukuhamba okulungile, ulahlekelwe amakhilogremu amaningi, futhi kushukumise umsebenzi wesimiso senhliziyo. Ukudinga ukuvivinya umzimba kuhlanganisa: i-hip-hop, i-strip-plastic, i-R'n'B kanye nomdanso we-MTV, ukudansa kwesisu noma imidanso yase-oriental, i-funk aerobics.

Amandla aerobics.

Umsebenzi oyinhloko walolu hlobo lwe-aerobics ukwakha imisipha. Kunconywe kulabo abafuna ukuba nemisipha eningi yokuphumula. Njengoba wonke amaqembu omzimba asebenza ngamandla ekutheni i-aerobics, ayihambisani nabantu abanomdlavuza ogulayo kanye nesimiso senhliziyo esibuthakathaka.

Shintsha ukuvivinya umzimba

Lesi sinyathelo esikhethekile se-aerobics, eshisa isisindo esiningi, futhi siqinisa isimiso senhliziyo. Izakhiwo eziyinkimbinkimbi zokuzivocavoca kwe-aerobics zenziwa esiteji esiyingqayizivele-yesikhulumi, njengoba i-cardio enhancer ikuvumela ukuba ukwandise ukukhuthazela kwakho kumculo wesigqi.

I-Aqua aerobics.

Lokhu kuyindlela ewusizo kakhulu ye-aerobics ngezinhlangothi eziningi ezinhle. Ngesizo sohlobo oluthile lwe-hydromassage, isikhumba sizoqina futhi siguquke. Ilwa ngokuphelele nge-cellulite, ngoba ukumelana kwamanzi izikhathi eziningi kakhulu kunokumelana nomoya, okunikeza umthwalo oqinile emisipha, namanzi apholile echibini kwenza kube lula ukushisa amakholori amaningi. Ukuzivocavoca kwama-aerobic emanzini kukuvumela ukuba ususe umthwalo kusuka emgodleni, okwenza emva kwamakilasi akunike ithuba lokuzizwa uhle.

Ku-aqua aerobics kunezinhlobo eziningana:

Pilates.

Pilates impilo.

Ukuqokwa kwesiqondiso esinjalo ePilates - ukubuyiselwa komzimba, ukuthuthukiswa kwezimo eziguquguqukayo, ukwakheka kwesibalo esihle nesincane. Ukuzivocavoca kwenzeka ngaphansi komculo ozolile nokuphuza, ukukhala ngesikhathi nokuphefumula. Ngakho-ke, abantu abanesineke futhi abanesithakazelo bahlanganyela emiphakathini yehlanzekile.

I-Pilates ibhola.

Lolu hlobo lwe-Pilates likuvumela ukuba ususe umthwalo kusuka emgodini, emlonyeni, amajoyina, ukhokhele kakhulu imisipha ye-press ngenxa yesimo sebhola, okwenza kube lula ukwenza ukunyakaza ngokuphelele futhi ngendlela efanele. Kulokhu, imisipha ihlale ingezwani.

I-Pilates yabesifazane abakhulelwe.

Ngalolu hlobo lwe-pilates, imisipha ye-pelvic iqeqeshwe, okuzokwenza kube lula ukwenza uhlelo lokuzalwa, ukujikeleza kwegazi emzimbeni womama nengane kuthuthukiswe. Ngemuva kwemihlangano embalwa, umphumela uzozwakala - isimo sengqondo sizothuthuka futhi ukuguquka kwakhe kuzophela, ukunxanxathela kuyodlula, emuva okungeke kwenzeke kabi. Ukuzivocavoca kwama-Pilates kuzomphumela omuhle ekuzalweni, futhi emva kokuzalwa isisu sizohlala siqine futhi siqinile, okuzokuvumela ukuthi ulandele isibalo sakho esikhathini esizayo.

Ukwehlisa.

Ukwehlisa umzimba kuyisisindo sokwelula imisipha, izintambo nemigqa. Imisipha ibe yinkimbinkimbi, futhi ubukhulu bemisipha ayanda. Ukuzivivinya umzimba kuvumela abesifazane ukuba benze umzimba uguquguquke, ukukhanya kulula, futhi ukuhleleka kuhle, kuyathinta isimo somzimba wonke.

Lezi akuzona zonke izinhlobo zempilo ozotholakala kuzo izikhungo zokufaneleka. Futhi ukuthola imiphumela emihle awudingi nje kuphela ukukhetha uhlelo olufanele, kodwa futhi ukhokhele ngokukhethekile ukudla.

Izigaba zokufaneleka nokudla.

Uma uphelele emzimbeni, udinga ukudla kahle, njengoba kungumsebenzi womzimba, futhi uma ungahambisani nemithetho eqinisiwe yokudla, izikhathi ezingavamile zingenzeka. Kubalulekile ukukhumbula ukuthi ihora elilodwa ngaphambi kokuqeqesha futhi kungakapheli ihora ngemuva kokuthi ungadli lutho.

Ngokusekelwe enhlosweni yokuzivocavoca - ukuphulukisa noma ukunciphisa umzimba - udinga ukulawula ukudla kwakho. Uma ufuna ukulahlekelwa amakhilogremu amaningi, kungcono ukuthi ungadli amahora amabili ngaphambi kwamakilasi namahora amabili emva kwalokho, ngisho nokudla - ungadli amafutha, uphuze, ukudla okumnandi, ngaphandle kwalokho ngeke ukwazi ukufeza imiphumela oyifunayo. Uma ufuna nje ukuba ngcono, akwanele ukudla lutho ngehora ngaphambi nangemva kwamakilasi.

Ukufaneleka kungumzwelo omuhle, umzimba omuhle, isimo somzimba esihle kakhulu. Amakilasi egumbini lokuzivocavoca azosiza ukukhululwa kwangaphakathi, ukuzuza ukuzethemba, ukukhipha imizwelo emibi nokucindezeleka, ngisho naseklasini ungathola abangane abaningi abasha.