Ukuze ahlale ehlelekile, owesifazane angakhetha uhlobo olufanele kakhulu lokuqeqesha kusuka enombolweni enkulu kakhulu etholakalayo: lokhu kubumba, nokuqina, nokuvivinya umzimba. Ungakhetha ngokuvumelana nemigomo edingeka ukufezwa, ukuqina kwamakilasi kanye nezinye izinto ozikhethayo. Ezinye izinhlelo zokuqeqesha zifana kakhulu nokubukeka kokuqala, kepha akunjalo: zonke lezi zinhlelo ziyahlukahluka ezinhlobonhlobo eziningi, kusukela endleleni yokudla, ekupheleni kokuzivocavoca.
Ukufaneleka
Kwakukhona ukuqina okokuqala ngqa endaweni enkulu eMelika. Ukufaneleka kufaka izindlela eziningana zokusekela ifomu elidingekayo: i-aerobics, nesistimu yamandla, nokwakhiwa komzimba.
Ukwakhiwa komzimba kuyadingeka ukwakha umzimba oqoshiwe, umzimba, futhi wenza umsebenzi omuhle kulo msebenzi. Ngakho, ukwakha umzimba kuxazulula inkinga yokwakha umzimba. Lezi zivivinyo zisekelwe ekuzivocavoca ngezisindo kanye nezenzo zokuzivocavoca on simulators. Kukhona nesistimu yokudla ekhethekile, equkethe inani elikhulu lamaprotheni (amaprotheni), ngoba abanye basebenzisa ukudla okukhethekile.
Ukuzivocavoca kwama-aerobic kubalulekile kakhulu kulabo abanamafutha amaningi kakhulu, kodwa ngesikhathi esifanayo banomzimba obuthakathaka ophansi. Ngaphezu kwalokho, i-aerobics ukuqeqeshwa okufanele kwenhliziyo nemithambo yegazi. Kodwa-ke, uma ungahambisani nalokhu nokudla okunomsoco, khona-ke ukuphumelela akunakwenzeka ukufezwa.
Ngokungangabazeki, ukuqeqeshwa kuyamangalisa, kodwa nje udinga ukuqapha ukudla kwakho. Phela, izinto kuphela ezidingekayo kumuntu kufanele zingene emzimbeni, kubalulekile ukukhipha konke okungenakuqhathaniswa, okungenakuqhathaniswa nokuguqulwa. Esikhathini esizayo, lokhu kungaholela emiphumeleni eyingozi, kuhlanganise nokuthuthukiswa kwezifo ezihlukahlukene. Ukudla okunomsoco cishe yingxenye yempumelelo.
Ukuvivinya umzimba
Ukuvivinya umzimba - lokhu ngumkhiqizo weMelika kuphela, umdali kaKenneth Cooper. Nguye owasungula isimiso sokuqeqesha, empeleni esenzelwe ukulwa nezifo zesimiso senhliziyo.
Uma uqhuba lolu hlobo lokuqeqesha, kunconywa ukuthi ungadli amafutha wesilwane. Ngaphezu kokuqinisa imisipha yenhliziyo, imithambo yegazi, izinga le-cholesterol egazini liyehla. Imithwalo yemvelo ilwa ngokuqinile ne-hypodynamia futhi ngokuvamile ikwazi ukukhokha isimo esihle.
Ukuqeqeshwa kwe-Aerobic akubandakanyi ukugijima kuphela, okuyiqiniso, okulungile enhliziyweni. Kukhona ukuvivinya umzimba kokudansa, okwakhiwa ngumdlali wesifazane waseMelika uJane Fonda.
Amakilasi asezakhiweni ze-simulators nawo aerobic: esitokisini sebhayisikili, ebhayisikili elimileyo, kubalingisi be-skiing, njll.
Uma umsebenzi ukulahlekelwa isisindo, ke i-aerobic, esiza ekuthuthukiseni izinqubo eziphathelene nomzimba emzimbeni, okushisa ama-fat deposit okungadingekile, kulungile.
Ukuhlanganisa
Okumangazayo, kubonakala sengathi uhlobo oluthile lwe-Soviet Union. Ingena ngawo ngo-1988. Okwamanje, lolu hlelo lokuqeqesha luyinto ethandwa kakhulu, futhi luhloswe ukwandisa ukuheha komfazi.
Ukwakhiwa kuhlanganisa izinkomba ezihlukahlukene, ezenzelwe ukulwa nesisindo, ukuqinisa imisipha, njll.
Uhlelo lwamakilasi luhlanganisa:
- I-Choreography;
- I-set of exercises ehlose ukulwa nokukhuluphala ngokweqile, ukuqinisa imisipha futhi ngokujwayelekile ukuthuthukisa isibalo;
- Ukuqeqesha ukuqeqeshwa ukunakekelwa;
Isisekelo sokubunjwa yizivivinyo ezikhethekile, okuyisisekelo sokuphindaphinda kwesibindi sokusebenza okufanayo izikhathi eziningana. Izinga lokubulawa lilinganiselwe, kepha ukuzivocavoca okufanayo ngezinye izikhathi kuphindwe izikhathi ezingamakhulu amathathu. Eminye amaqembu omzimba, izivivinyo eziningana zihloselwe.
Ngemuva kokuqeqeshwa okunjalo umuntu ukhathele kakhulu, kodwa lokhu kuvamile, kufanele kube njalo. Njengoba ijubane lokubulawa alikho kakhulu, cishe akuyona ingozi enhliziyweni, kodwa ukulahleka kwamandla kukhulu kakhulu.
Indlela yokudla okunomsoco kulesi simiso sokuqeqesha inezici ezithile. Ngenxa yokuzivocavoca, ama-fat deposits awahlanganiswa ngesikhathi sokuzivocavoca, kodwa ikakhulukazi ngesikhathi sokuphumula.