Impilo nobuhle bezihlale zihambisana, indlela yokuphila esebenzayo igcina ithoni emzimbeni womuntu, ukuzivocavoca kwakha isibalo esincane futhi kuqinisa impilo.
Ukufeza imiphumela ebalulekile, ukuthola amandla nokushaja amandla, umuntu akufanele abe livila futhi enze ukuzivocavoca umzimba.
Kuyini ukuzivocavoca nge-aerobic?
Ezweni lanamuhla, wonke umuntu uyazi igama elithi aerobics; leli gama laqala ukuzwakala ngasekupheleni kweminyaka yama-60s. Le nkulumo yasetshenziswa udokotela waseMelika uKenneth Cooper, kepha kuphela ngeminyaka yama-70s leli gama lahlanganisa isikhundla salo esilulumagama sethu futhi lasetshenziswa njalo.
Ukuvivinya umzimba nge-aerobic kungukusebenza komzimba okusebenzayo, lapho yonke imisipha yomzimba ibambe iqhaza ngokuphelele futhi ngokugcwele, ngenkathi umuntu ethola inani elikhulu lomoya-mpilo. Ukuzivocavoca umzimba kwalolu hlobo kubizwa nangokuthi (ukuqeqeshwa kwe-cardio).
Ukuvivinya umzimba nge-aerobic kuqinisa uhlelo lwezinhliziyo, kukhulule isisindo esiningi namafutha omzimba. Isikhathi samakilasi sisuka emizuzwini emihlanu kuya kwengamashumi amane, ukuphefumula nokushaya kwenhliziyo kuba njalo. Ukusebenza okuphansi kuya kokuphakathi kuyizindlela ezahlukahlukene zokushisa lawo makhalori angeziwe.
Kuyini ukuqeqeshwa kwe-aerobic?
Esikhathini esiningi, ukuzivocavoca nge-aerobic kusetshenziswa njengendlela yokuthuthukisa impilo; ukuqeqeshwa kunomthelela omuhle enhlalakahleni ejwayelekile yomuntu.
I-Aerobics ikhuthaza ngokwezokwelapha:
- ukwehlisa umfutho wegazi;
- ukunciphisa ukuvela kwezifo zenhliziyo;
- ukuthuthukisa ukusebenza kwamaphaphu;
- umsebenzi wohlelo lwe-musculoskeletal;
- ukuqinisa isimiso sezinzwa;
- ukukhulula ukucindezeleka nokudangala.
Inzuzo enkulu yokuzivocavoca nge-aerobic ukushisa amafutha. Abakhi bomzimba nabasubathi abaningi basebenzisa lolu hlobo lokuqeqeshwa ukulawula izinga lamafutha angaphansi.
Kunakwa ngokukhethekile ukuqeqeshwa ngaphambi kwemincintiswano elandelayo. Abantu abaphila impilo esebenzayo nenempilo basebenzisa nokuzivocavoca umzimba ukuthuthukisa ukuqina nobuhle bomzimba wabo.
Kuyini Ukuqeqeshwa Kwe-Aerobic?
Inhloso eyinhloko yokuzivocavoca nge-aerobic isuselwa ekwenzeni ngcono impilo nokukhuthazela komzimba. Kumuntu ongakulungele ngokomzimba, ngokuzikhandla, ukushaya kwenhliziyo nokuphefumula kuyasheshiswa, kubagijimi abaqeqeshiwe, ukushaya kwenhliziyo kuphansi kakhulu.
Lo mkhuba uncike kubungako bemisipha yenhliziyo, ukujikeleza kwegazi kusebenza kahle kakhulu. Ukukhuliswa kwenhliziyo kuncike ekuqeqeshweni okuqhubekayo, ukujwayela ukucindezeleka kwenzeka, futhi ukukhuthazela kuyakhiwa.
Noma yikuphi ukuzivocavoca kwezemidlalo, kungaba ukugijima noma ukubhukuda, kungukuqeqeshwa kwe-aerobic. Ama-Gym agcwele ama-simulators ahlukene akusiza ukuthi ungene kwezemidlalo, lezi yizindawo zokunyathela, ukuzivocavoca amabhayisikili okwehlisa amakhilogremu athe xaxa nokuqinisa inhliziyo.
Uhlu lokuzivocavoca olusetshenziswe emakilasini e-aerobics:
- Ukuhamba ngezinhlobo ezahlukahlukene: ezemidlalo nokuhamba ngejubane.
- Ukugijima noma ukugibela ibhayisikili.
- Ukuzivocavoca ngebhayisikili.
- Intambo yokweqa.
- Yehla uye phansi kunoma iyiphi ipulatifomu ephakeme.
- Ukuzivocavoca kwemishini yenhliziyo.
- Uku-roller Skater.
- Imidlalo yasebusika: ukuhamba ngezinyawo nokushushuluza eqhweni, ukushushuluza ngomdwebo.
- Ukubhukuda ne-aqua aerobics.
Ukusetshenziswa kwemithwalo yamandla, kucatshangelwa ukushaya kwenhliziyo, ukuzivocavoca kuqinisa amandla amandla futhi kususe amafutha omzimba. Indlela ethandekayo yokuqeqeshwa kwe-aerobic iholele ezinhlobonhlobo zezinketho zokuzivocavoca umzimba.
Izinhlobo eziyinhloko zokuqeqeshwa kwe-aerobic:
- Okwakudala - iqoqo lokuzivocavoca ngesigqi somculo, ithuthukisa isibalo, isebenza ukuqinisa ukukhuthazela.
- Isinyathelo aerobics - Ukuzivocavoca kwenziwa kwipulatifomu ekhethekile, kuqinisa izicubu zomzimba, kusetshenziselwa ukubuyiselwa kwamalunga emadolo ngemuva kokulimala.
- Amandla - kubalulekile ukuba nezinga eliphakeme lokuqeqeshwa kwezemidlalo, ukuqeqeshwa kusekelwe emithwalweni yamandla ngosizo lwemishini ekhethekile yezemidlalo.
- Umdanso - Kusetshenziswa zonke izinhlobo zokudansa, kumculo, izinhlobo ezahlukene zemidanso.
- Ukuvivinya umzimba ngamanzi - umthwalo emajoyini emisipha mkhulu, awuzweli emanzini, ulungele abantu abanesisindo esiningi. Omama abalindelekile nabo bangahlanganyela kulezi zivivinyo, ngaphandle kokulimaza impilo yabo.
- Ezemidlalo - Ukuqeqeshwa kususelwa enhlanganisweni yokuzivocavoca nge-gymnastic nokusetshenziswa kokuvivinya umzimba kanye nezinto zomdanso.
- Ukuvivinya umzimba ngebhayisikili - Yenza ngokuqinisa imisipha yemilenze nezinqe, iqinisa umzimba ongezansi.
- I-yoga yokuvivinya umzimba - kuhambisane nokuzivocavoca kokuphefumula okulungile, kuhlanganiswe nokuqeqeshwa kwakudala kwemisipha yokwelula nokuphumula ngokusho kohlelo lwe-yoga.
Imiphumela emihle incike ekuzivocavoca umzimba njalo, ukudla okufanele kanye nesimo sengqondo.
Inzuzo nokulimala
Amakilasi e-aerobics maningi amathuba okuletha izinzuzo ezinkulu kumuntu kunokulimala, ubuhle nempilo, ubumnandi nempilo esebenzayo.
Umthelela omuhle wokuzivocavoca uhlanganisa:
- Ukuvimbela izifo ezahlukahlukene.
- Inhliziyo enempilo.
- Ithuba langempela lokuhlala ukhuthele ekugugeni.
- Ukubambezela ukuguga komzimba.
Inzuzo enkulu yamakilasi e-aerobics isibalo esincanyana nesikahle ngaphandle kwamaphutha, ukwanda kwethoni emzimbeni wonke, umthelela omuhle kumasosha omzimba womuntu.
Azikho izingqinamba emakilasini, umuntu ngamunye udinga nje ukukhetha isethi efanele yokuzivocavoca yokusetshenziswa komuntu ngamunye. Abantu abanezinkinga zempilo bangaxhumana nodokotela wabo.
Odokotela bancamela ukwamukela imisebenzi enjalo kunokuyinqabela. Ukungazi okuvela kwinani lemithwalo kuphela okuletha ukulimala. Iphutha labaqalayo isifiso sokuthola imiphumela esheshayo, ukusetha umthwalo bebodwa, ngaphandle kokubonisana nomqeqeshi.
Ukungafani kwamakilasi
Akukho mingcele ku-aerobics, yize abantu abanezinkinga zomgogodla, inhliziyo nezinhlelo zemithambo yegazi belulekwa ukuthi benqabe ukuqeqeshwa okunamandla.
Ukuvivinya umzimba nge-aerobic ekhaya
Amantombazane amancane aphupha ngokuba mahle, afanele futhi anomusa, abaningi abanalo ithuba lokuvakashela amajimu. Intsha icabanga ukuthi ukuphelela akunakwenzeka. I-aerobics ikuvumela ukuthi ufeze iphupho lakho ekhaya.
Ukuqeqeshwa kuvame ukwenziwa ngomculo onesigqi esimnandi, ngenkathi kuphakanyiswa imizwa. Kunamavidiyo amaningi akhombisa izivivinyo zokuncipha ekhaya.
Ngokunyakaza okusebenzayo, lokhu okulandelayo kuyenzeka:
- umzimba, ukuqinisekisa ukushisa kwamafutha okusebenzayo;
- ngemuva kwekilasi, ukwehla kwama-calories akuyeki isikhathi esithile;
- ukushaja amandla emzimbeni kwenzeka;
- ukumelana nemithwalo kwenziwa;
- kanye nezithukuthuku zokujuluka, ama-slags nobuthi buyashiya emzimbeni;
- uzizwa umuhle futhi umuhle.
Inzuzo yamakilasi ilele ekusebenzeni kwemithwalo ekhaya. Umphumela muhle kakhulu, kudingeka ukuqeqeshwa okuqhubekayo kuphela.
Amakilasi anokuvivinya umzimba nge-aerobic angubuhle bomzimba nempilo yomzimba, umndeni omangalisayo nobungani, indlela yokuphila esebenzayo kanye nomoya omuhle kuze kube phakade.
