Iyini i-step aerobics, uyini umehluko wayo kwezinye izinhlobo zokuzivocavoca umzimba?

Isinyathelo sokuvivinya umzimba - wonke umndeni wezifundo zokufaneleka. Wabasaqalayo - amakilasi anomthelela ophansi ngaphandle kwemithwalo ye-axial kanye nokweqa. Okokuhlangenwe nakho okunselele kakhulu, okuyinselele kokulandelela noma isitayela sokuphumula se-plyometrics. Abadansi abasezingeni eliphakeme badansa ezitebhisini, futhi lapha sekunzima ukubiza isifundo ngesiphansi. Ukuqhubekela phambili kuhamba kancane, ngaphandle kwalokho, isinyathelo siyiqembu lonke. Abantu bahamba besuka ekilabhini besiya ekilabhini, beya emakilasini amakhulu futhi abaphuthelwa isifundo esisodwa esivela kubafundisi abadumile.

Ingqikithi yesinyathelo sokuvivinya umzimba

Lesi sifundo seqembu sasungulwa nguMelika uJean Miller, ikakhulukazi ekwehliseni isisindo. Konke kwaqala kuma-80s akude, lapho abantu base bekhathele ama-aerobics ejwayelekile phansi, kepha kuze kube manje abakaze bathande amakilasi esikhathi esindayo njengokuqeqeshwa okusebenzayo. Ngemuva kwalokho i-step aerobics yinto ebingabonakala kaningi kumafilimu nakumavidiyo amadala - ama-leggings, ama-swimsuits, amapulatifomu akhanyayo nedisco evela kuzipikha.

Kusukela ezinsukwini zikaJin, isinyathelo siye savela. Cishe bonke abafundisi abahamba phambili baletha okuthile kwabo kuhlelo. Azikho izindinganiso ezifanayo lapha... Izinyathelo ziyasetshenziswa, kepha eziningi ziyazihlanganisa nokunyakaza kwengalo yesiginesha, izinyathelo zomdanso, ukweqa, noma enye into. Umfundisi ngamunye wenza umkhiqizo oyingqayizivele. Amaklayenti athi ungasithanda noma usizonde lesi sinyathelo, okuningi kuya ngomqeqeshi.

Isinyathelo isifundo seqembu sisebenzisa amapulatifomu akhethekile okusimeme:

• okokuqala, kwenziwa ukufudumala kwe-aerobic, izinyathelo phansi;
• ke - elula elula yokwelula imisipha yemilenze nangemuva;
• bese iqembu lifundisa izinyathelo, izixhumanisi zalo, lisebenzisa amapulatifomu;
• ekugcineni udansa inqwaba yezinyathelo kaningi, enze izivivinyo zesisu, elula.

Isifundo sicatshangelwa ngesisekelo sezinyathelo eziyisisekelo ze-aerobics - i-mambo, i-step-touch, umvini wamagilebhisi, ukukhahlela. Kungezwe "izinyathelo" - okusho ukuthi, izinyathelo ezingena endaweni yesikhulumi.

Umthwalo ulungiswa ngokushintsha ubude besikhulumi nejubane lenqwaba.

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Izinzuzo zamakilasi

Pluses of step:

1. Lesi yisifundo esilula, ukufundwa kwemidwebo kuyaqondakala kakhulu kunamakilasi okudansa e-aerobic.
2. Isikhawu sokuzivocavoca nokuqalisa ukusebenza kufanelekile nakwalabo abafuna ukwandisa ukushisa kwekhalori labo kuphela, kepha abadansa futhi abazukufunda.
3. Isikhathi esingangehora esimeni esiyisidina ishile kusuka ku-300 kuye ku-600 kcal.
4. Ithuthukisa ukukhuthazela kwe-aerobic, ukujikeleza kwegazi.

Kungenye indlela yokwenza i-cardio noma i-aerobics engaphansi kwepulatifomu. Noma ngubani angafunda, izifundo ziyatholakala kumaqembu amaningi okuzivocavoca futhi zibanjwa cishe njalo kusihlwa. Ukuzivocavoca ngaphandle kweyunithi yamandla kungahlanganiswa kalula ohlelweni lokunciphisa umzimba. Isibonelo, ungenza ukuzivocavoca amandla kathathu ngesonto, bese uya emakilasini okunyathela izikhathi ezimbalwa. Kodwa-ke, ungakhohlwa ngokushoda kwekhalori, ngaphandle kwalokho awukho umthwalo ozokusiza ushise amanoni amaningi.

Isifundo siwafanele wonke amazinga amakhono. Ukuphakama kokukhuthazela, i-amplitude yesinyathelo ingaba nkulu. Ungabeka ipulatifomu izinga elilodwa ngaphezulu bese ulayisha imisipha yenhliziyo neyomlenze ngisho nangaphezulu.

Ukuhlanganiswa okukhulu kwamantombazane angafuni ukwakha isisindo semisipha ukuthi lesi sinyathelo siletha imilenze nezinqe zibe yithoni, kepha ayikhulisi ivolumu yemisipha.

Izinhlobo zesinyathelo sokuvivinya umzimba

Abaqalayo bavele bafunde izinyathelo ngokuziphinda ngemuva komfundisi. Kunezigaba zabo "Abaqalayo"... Izifundo ezengeziwe zihlukaniswa:

1. Isinyathelo 1 - iqoqo lezinyathelo ezilula, inani eliphansi lama-jumps.
2. Isinyathelo 2 - isifundo sokugxuma okuphezulu okuningi lokulandelela.
3. Umdanso - ngokukhethekile kokufundwa kwemicimbi.
4. Izifundo zeHybrid nezikhawu... Esokuqala sifaka ingxenye yamandla eqenjini elithile lemisipha, lesi sakamuva - ukushintshaniswa kwamandla nezikhawu ze-aerobic.

Isinyathelo imishini elula yokufundisa izifundo ezinhlobonhlobo zokuqina okukhulu kanye ne-plyometric. Ukuqeqeshwa okunjalo kungabizwa HIIT noma GRIT... Zenzelwe ukuthuthukisa amandla okukhuthazela, amandla kanye nokusetshenziswa okuphezulu kwekhalori. Umehluko phakathi kwalezi zifundo unjengokulandelayo:

1. Lapha, izinyathelo zesinyathelo zithatha kuphela imizuzu engu-1-2 phakathi kokuzivocavoca.
2. Isisekelo sekilasi ukweqa kusuka kuma-squats, ama-burpees, ama-push-up anemilenze esitebhisini, agxumele esikalini.
3. Konke lokhu kugcwaliswa ngumsebenzi kwabezindaba.

Kukhona nokujwayelekile Isikhawu Isikhawu... Yenzelwe amaklayenti awo wonke amazinga amakhono. Lapha, imijikelezo yezinyathelo epulatifomu ithatha imizuzu engu-1-2 ebhlokweni lokuzivocavoca, bese - ama-squats ajwayelekile, imigqa nemishini yokucindezela i-dumbbell, ama-push-up, ama-crunches emaphephandabeni. Ukunyakaza kwamandla kwenziwa ngeminithi elingu-1 lilinye, ngemodi engapheli. Ibhlokhi liqukethe izivivinyo zamandla ezi-1-2 nemizuzu engu-1-2 yokuhamba esitebhisini.

Okubalulekile: isifundo esifanayo singabizwa, isibonelo, iDance Step neCombo. Ukuqamba igama kuncike kumqeqeshi. Akukho okuqukethwe kwesifundo okujwayelekile nakho. Umfundisi ngamunye uhlela ukuqeqeshwa ngokwolwazi lwakhe.

Izinga eliyisisekelo lesinyathelo sokuvivinya umzimba

Kwabaqalayo, izinyathelo ezilula zilungile. Isakhiwo sokuqeqeshwa kwe-aerobics singakhiwa ngokomthetho:

• Ukufudumala kwemizuzu engu-5 - ohlangothini lwezinyathelo ngokushintshwa kwengalo, idolo liphakama ngokunye, izinyathelo emuva naphambili, ukwelula ukukhanya kwemisipha yomlenze.
• Ukusebenza isinyathelo ngasinye esiyisisekelo imizuzu engu-5-7.
• "Ukuhlola", okungukuthi, umsebenzi ozimele weqembu. Umfundisi uqamba isinyathelo kodwa akakhombisi.
• Izitshudeni ekhaya zingavele zenze isinyathelo ngasinye imizuzu engu-2-3 bese sizishintsha nganoma iyiphi i-oda.

Izinyathelo ezinyaweni elilodwa

Okuyinhloko yilezi:

1. Isinyathelo esiyisisekelo. Lesi yisinyathelo esijwayelekile esiteji, esenziwa ngonyawo olulodwa. Owesibili unamathiselwe. Udinga ukuya phansi ngomlenze oqale ukuzivocavoca umzimba. Bese kuba nempinda kokunye.
   
2. V-isinyathelo. Lesi yisinyathelo unyawo lwakho oluya ekhoneni leplatifomu enegama elifanayo, bese-ke usuka ekhondweni lesibili uye kwelinye ekhoneni lesinyathelo. Ukunyakaza okubuyela emuva - kusuka emlenzeni oqale ukuzivocavoca umzimba.
   
3. Stredl. Isikhundla sokuqala simile esitebhisini, okusuka kuso ezinye izindlela zithathwa ziye phansi. Lapho ipulatifomu iphakathi kwemilenze, umlenze wokuhola ubuyela endaweni yayo yasekuqaleni, bese kuba owesibili.
   

Izinyathelo ezinemilenze eguqukayo ngokuhlukile

1. Idolo, noma cha up (knee up). Isinyathelo esishintshanayo nge-engeli yesinyathelo kufanele senziwe ngokuguqa kwamadolo nokuphakamisa kunoma yikuphi ukuphakama okungenzeka.
   
2. Thepha ngesinyathelo. Lokhu kuthinta ipulatifomu, kwenziwa ngozwane lomlenze ongasekelwa, ngokunye. Ukunyakaza kusebenza ukuphumula nokunciphisa izinga lokushaya kwenhliziyo.
   

Inketho yabanolwazi oluningi:

Izimo zokuzivocavoca umzimba

Ukuqeqeshwa akunconyelwe lokhu:

• imithambo ye-varicose;
• ukungahlangani kwamalunga emikhawulweni engezansi;
• ukulimala kwezemidlalo nokuvuvukala kwamalunga ngaphandle kwesikhathi sokuvuselelwa;
• isiyezi, i-hypotension enamandla;
• ingcindezi eyengeziwe ngesikhathi sokukhula;
• noma yiziphi izifo zenhliziyo nemithambo yegazi, lapho kunconywa ukuthi ungafaki ukuvivinya umzimba nge-aerobic.

Ingabe abesifazane abakhulelwe bangazivocavoca? Uma intombazane inolwazi futhi izazi izinyathelo, iqondiswe kahle futhi izizwa kahle, ingazijwayeza. Isigaba esinomthelela ophansi ngaphandle kokugxuma sizosebenza kahle ngale njongo. Ukuvivinya umzimba ngesikhathi sokukhulelwa kuthuthukisa ukusakazeka kwegazi nokusiza ukukhulelwa. Kepha uma ukuvivinya umzimba kungavunyelwe ngenxa ye-edema enzima, ukwehla kwengcindezi noma ithoni yesibeletho, kungcono ukuhlehlisa.

Isinyathelo asinconywa kubantu abanokukhuluphala okukhulu, okuphazamisa ukuhlangana okulungile kokunyakaza.

Ngesikhathi sezitebhisi, umthwalo ohloniphekile uwela ezinhlangothini zemikhawulo engezansi. Lapho isisindo somzimba sisikhulu, iba sengozini enkulu yokulimala okwengeziwe. Iklayenti elifanele lesifundo esinjalo ngumuntu ongekho ngaphezu kwesisindo esingu-12 kg osindayo.

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Izinsiza kusebenza

Noma isiphi isembatho sokuzivocavoca, umqeqeshi we-aerobics, noma isicathulo sokugijima sizokwenza ngaphandle kwephedi enkulu yejel.

Izingubo kufanele zibe:

1. Iyaphefumula, kepha ayikhululekanga kakhulu, ukuze izikibha zingakhuphuki ziye entanyeni namabhulukwe angabhakuzi. Ibhulukwe elide, elibanzi lingadala ukuwa. Kulula ukubanyathela emathafeni, ukushelela nokuwa.
2. Ifanele. Kungcono ukukhetha okwezemidlalo ngokusekelwa okuhle, kunokuba ubhasikidi ojwayelekile onerabha yegwebu namathambo angena emzimbeni. Ngokunjalo - ukujija okushibhile nezikhindi ezivela kumajini amadala. Owokuqala ngeke adonse umjuluko, kuthi owokugcina angene esikhunjeni ngesikhathi sokunyakaza.
3. Akufanele ugqoke amateki esitebhisini nge-sole eqinile eqinile. Azivikeli izinyawo futhi zithambile ezinyaweni. Kulabo ababambe iqhaza kwi-aerobics futhi bafunda amakilasi angaphezu kwamabili ngesonto, kunconywa amateki aphezulu kakhulu anokwesekwa kwamaqakala okuqinisiwe.

Ngabe kudingeka ama-ankle brace ahlukene nedolo? Ngokuqeqeshwa kahle komuntu ngaphandle kokulimala, cha. Uma udokotela wamathambo ancoma ibhandishi, ungalisusi.

Bukela ividiyo: Intermediate Low impact cardio HIIT workout. Exercise from home! (Novemba 2024).