Into enhle kunazo zonke yukuthi ngenxa yalesi sikhathi sokungcebeleka, awusadingeki uzigqoke ngokudla, ukuguqula imisipha ekuzivocavoca, ukujuluka ku-treadmill. Futhi udinga kuphela ukulandela ukudla okunomsoco futhi ... ukudansa ngesisindo. Futhi kunezinhlobo eziningi zemidanso ezenza ukuba isisindo siphume. Khetha omunye wabo ukunambitha nokudansa impilo, ukuma okuhle nesisindo esivamile somzimba wakho.
Ukudansa uBelly ukukhanga
Ake siqale ukubuyekezwa kokunyakaza komdanso wokunciphisa isisindo kumdanso wesisu osempumalanga. I-kilo encane kakhulu, okwenza lolu hlobo lomdanso, ngeke uphume. Noma kunjalo, ukudansa kwesisu kunamathuba amaningi. Yena:
- ikhiqiza ipulasitiki
- iqinisa imisipha yomzimba, izimpendulo
- ubeka amathanga amahle ahlangene
- kuvumela ukuthi imetabolism
- iqeda ukulimala esithombeni esincane kwabesifazane
- landisa intsha
- kuqinisa ubulili.
Ngakho-ke, uma inkinga yokuqeda inani elikhulu lamakhilogremu angaphezulu akudingekile ngaphambi kowesifazane, kodwa kukhona isifiso sokuba sikhangele, sikhululekile, sithuthukise ukuzethemba, ngakho-ke kuyadingeka ukuba siphendule lolu hlobo lomdanso.
Umdanso wase-Ireland, isinyathelo sokuhleka kwemilenze
Uma isimo semilenze sishiya okufisa ukufisa, owesifazane kufanele abhalise emakilasini nezinhlobo zama-Irish zomdanso, izinhlobo zezintaba. Lezi zinhlobo zemidanso ziqinisa imilenze, zifake imisipha yazo. Isimo semilenze asithuthuki nje kuphela ngesikhathi sokudansa kwama-Irish nama-steppe. Imisipha yenhliziyo iqiniswa ngokuqinile, ithola isimo esihle se-buttock, inani elikhulu lama-khalori lishiswa ukunyakaza okusheshayo nokunamandla, i-cellulite isuswa esifundeni sethanga. Ngaphezu kwalokho, "ukudansa kwezinyawo" kuthuthukisa umqondo womculo kanye nendlebe yomculo kulabo abadansa.
Dance Zumba ngesitayela saseMelika
Izinhlobonhlobo ezintsha zomdanso wokulahlekelwa kwesisindo esikhulu somzimba wonke, owafika kithi ohlangothini lwaseMelika, ngenxa yomdanso womdanso, u-Alberto Perez, ufanelekile abaqalayo nganoma yisiphi isisindo somzimba.
Ukuzivocavoca nokunyakaza okuvela emithini yokudansa kufana neLatin American. Kodwa umehluko lapha wukuthi umsunguli womdanso wazinakekelwa ngabasha abazimisele ukutadisha. U-Delov wukuthi ungumzali waseColombia, oye waphila yonke impilo yakhe eMelika, futhi uyazi ukuthi akawazi ngokukhethekile ukuthi emidlalweni yaseLatin American, kunzima kakhulu ukunikeza amakilasi okuqala. Lapha futhi uqale ukudansa abantu abangakulungele, futhi ujoyine iqembu bazobe lula.
Ukudansa iZumba kuthuthukisa ukudidiyela ukunyakaza, kukhuthaza ukulahlekelwa isisindo kuzo zonke izingxenye zomzimba, kuthuthukise imizwelo, kunika amandla.
Izitembu ze-Latin American Ukudansa Okumnandi
Ikhethelo elihle kulabo abaye banquma ukuncipha umzimba wonke, ukwenza kube mncane, ukukhuthazela. Kunezinhlobo eziningana zezingoma zomculo waseLatin America. I-Samba ikwakha ifomula nezintambo. I-Rumba ifana, kodwa lapha idansa ngamabili. I-salsa yakha umugqa wesisu, amahlombe, izingalo, imilenze emincane.
Uma ufuna ukwenza enye yezinhlobo zokudansa zesiLatini, unquma uma ufuna umfana we-punk noma ufuna ukudansa wodwa, kodwa, eqinisweni, eqenjini. Vakashela amakilasi ezinhlobonhlobo zemidanso yaseLatin American. Yiziphi izinyathelo kuzo eziyobonakala zikhangayo kuwe, zimise kuzo ukubhekana nazo njalo.
Ukudansa kwe-African for Jet Ukulahlekelwa kwesisindo
Yona uhlobo lomdanso, ngenxa yokuthi ungalahlekelwa isisindo ngokuqhubekayo, ngesikhathi esifushane. Ukunyakaza lapha kufana nalabo bezizwe zasendle zase-Afrika. Zizenzekelayo, zibukhali. Ukunyakaza okunjalo kuvumela umuntu ukuba angene ezweni lakhe elingaphakathi, "aziqhekeze ngokugcwele", azizwe eyedwa ngesixuku sokudansa, esinesihluku.
Ama-Afro-dance adlala kuphela ekulahlekeni kwesisindo, kodwa futhi azinzile umsebenzi wenhliziyo, ukwakha isisu, izinyathelo, ukuthuthukisa isimo sengqondo, ukuqeda ukucindezeleka.
Ukudansa komgwaqo ezindaweni eziyinkinga
Leli qembu lemidanso linjengokuthi i-hip-hop, i-break dance, i-R'n'B. Kuye ngokuthi hlobo luni lomdanso oyithandayo, ungathuthukisa isimo sezingxenye ezahlukene zesibalo sakho.
Kodwa zonke izinhlobo zemidanso yasemigwaqweni zinciphisa isisindo, ziqinisa imilenze, iziqhakazi, zibuyele phansi, zibuke ukunyakaza, zixhumanise umzimba, zinikeze ukukhuthazela, ziguquguquke, zibukeke ngendlela ebonakalayo.
Umdanso we-Flamenco wokuhleleka okungcono
Umusa, ukuguquguquka, ukuhleleka, umusa, ukuphumula kuzonikeza umdanso we-flamenco. Kuyinto umdanso othakazelisayo, amahora amaningi, ashisayo, ephumule. Ukuze ulahlekelwe kakhulu isisindo ndawonye, kuthatha isikhathi eside. Kodwa ukuthuthukisa isimo sengqondo, ukuthuthukisa ukuzihlola, lolu hlobo lomdanso luhle.
Amathiphu namasu ngesikhathi sekilasi
Ngokunciphisa ngosizo lwezingoma, kunconywa ukuba usebenzise okungenani amahora amabili nesigamu izikhathi 2-3 ngesonto. Bhalisa ngangokunokwenzeka emakilasini ekuseni noma ntambama, i-ana kusihlwa, lapho kusetshenziselwa umzimba kanye nezinqubo ze-metabolic emzimbeni.
Ukuze udansa, khetha izicathulo ezikhululekile ezingaphazamisi umzimba wezingubo ezenziwe emikhondweni yemvelo ehamba emoyeni.
Ungahlanganyeli abadansi ngesikhathi sokuya esikhathini, izifo ezithathelwanayo eziyingozi, i-migraines, izinga lokushisa eliphakeme, izingcindezi zokucindezela.
Uma i-uvass inesifo esingelapheki noma ukhulelwe, noma uma unomunyu wezinyawo, kufanele uthintane nodokotela wakho, ukuthi ungayenza kanjani abadansi.
Indima ebaluleke kakhulu izodlalwa ngokukhetha kokudla ngesikhathi sokufundela ukudoba. Uzoyidla ngendlela elinganiselayo nokuthi yikuphi ukuphatha kwamanzi oyokunamathela kuwo - okuhle kuyoba imiphumela ekunciphiseni isisindo.
Ukudla nokuphuza umshini ngesikhathi sokufundela abadansa
Ngokuqondene namanzi, kufanele uphuze okungenani usuku olulodwa lwe-litrovkazhdy phakathi nokuqeqeshwa. Thatha ibhodlela lamanzi amaminerali ngaphandle kwegesi esifundweni. Phuza ngaphambi nangemva kwalo ngamanzi.
Ungadli ukudla ihora noma isigamu ngaphambi kokuqala kweseshini. Emva komdanso, udle isigamu sehora noma ezimbili.
Ukulinganisela kokudla ngesikhathi sokudansa kusezintheni ezidinga ukunyakaza okunamandla nokudla kwamakhemikhali, okuzobekwa kalula umzimba.
Vula imenyu yakho "yomdanso" yemikhiqizo yenyama, kodwa hhayi amafutha. Inyoni kumele ibe ngaphandle kwethole. Vumela inyama (kanye nenyoni, inhlanzi) iphekwe umbhangqwana, ubilisiwe noma ubhakwe kuhhavini. Ukudla kwamaprotheni kufaka phakathi i-soybe, i-legumes, amantongomane, imikhiqizo yobisi ephansi. Faka lezi izitsha ekudleni kwakho.
Kusuka kumikhiqizo ye-carbohydrate esikhundleni soshukela, ukubhaka, isinkwa, ukukhetha izithelo, isinkwa, inani elincane lobuni, izithelo ezomisiwe.
Lapha izinhlobo ezihlukahlukene zemenyu yokukhula emincane ngesikhathi sokuqashwa ngemidanso ingaba:
- ekuseni - itiye eluhlaza, oatmeal ngaphandle noshukela, ubilisiwe emanzini; ngesidlo sasemini - ingxenye encane yokudla kwamaprotheni, itiye eluhlaza noma ijusi elisha; emva kokudla kwasemini emahoreni amabili-imifino emisha noma isaladi yemifino, ungaba nezithelo; Kusihlwa - ingilazi ye-kefir.
- ekuseni, iphalenda ye-buckwheat ngaphandle kwamafutha; ntambama - isobho semifino noma umhluzi wenkukhu; phakathi nango-ntambama-ushizi noma i-cottage shizi enezithelo; kusihlwa - ama-apula noma ezinye izithelo.
Uma uzwa umuzwa wendlala, yidla imbewu encane noma isinkwa, ungathola omisiwe noma amantongomane. Nciphisa izingxenye zakho ezijwayelekile zokudla okungavamile kuka-200-300 amagremu. Futhi ungakhohlwa ngohulumeni wokuphuza ngesikhathi sokudla nokulahlekelwa isisindo kanye nokudansa.