UZumba uyisifundo seqembu, kufana nokudansa ekilabhini kunezinyathelo ezijwayelekile, i-aerobics ne-tai-bo. Imfihlo ilele emculweni wanamuhla, ukufundwa kwemidwebo elula kanye nabafundisi abaqeqeshwe kahle. UZumba mhlawumbe uyatholakala ekilabhini yokuzivocavoca eseduzane nawe. Kepha loluphi uqeqesho olulungele?
Izici zikaZumba
Umbhali weZumba u-Alberto Perez ubephuthuma ukuya emsebenzini, ngakho-ke wakhohlwa i-CD yakhe enomculo. Usebenze njengomfundisi wezinhlelo zamaqembu, futhi bekungekho okumele akwenze ngaphandle kokufaka i-Latin-pop yokuqala ehlangane nayo, ebilele emotweni. Futhi njengoba umculo ungakahleleki, ukunyakaza kungenziwa futhi kube lula. Yavela kanjalo-ke inkambiso entsha.
UZumba uyisifundo sokuqina seqembu esihlanganisa i-latino elula, i-hip-hop, izinyathelo zakudala ze-aerobics kanye nomdwebo oyisisekelo... Noma ngubani angayiphatha, noma engakaze enze into enjalo.
Ku-zumba unga:
- dansa, noma ungazi ukuthi ungakwenza kanjani;
- phuma uma singekho isikhathi semicimbi;
- lahla okungekuhle;
- chitha ama-calories ngaphandle kokucabanga ngethrekhi nangehora lokuhamba okuyisidina.
Inkinga enkulu ngezinye izifundo zeqembu ukulandelana komdanso okuyinkimbinkimbi. Indoda iza ukunciphisa isisindo futhi ijabule, futhi esikhundleni salokho, imane ime emgqeni ongemuva bese izama ukuthola ukuthi igxume kuphi, ukuthi ingabeka kanjani izinyawo zayo ingagijimeli intombazane eseduze kwakhe. Imisebenzi embalwa enjalo, kanye "nomsebenzi wezemidlalo" uyaphela, ngoba kubonakala ngathi akunakwenzeka ukufunda konke lokhu. Manje yini enikeza uZumba newbie ukuthi abuye futhi? Ubulula kanye nekhono lokuhambisa indlela ayithandayo.
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Izinzuzo zalolu hlobo lokuqeqeshwa
Ngokwemvelo, lokhu kungenye yezinhlobo zezifundo ze-aerobic ezinamandla amakhulu. UZumba ukhuphula izinga lokushaya kwenhliziyo endaweni ye-aerobic futhi andise izindleko zamakholori. Ukuthi umuntu othile uzoshisa kangakanani kuya ngeminyaka yakhe, isisindo nokuthi uzothutha kangakanani. Kepha ngokwesilinganiso, ungasebenzisa i-400-600 kcal ngehora... Lokhu kucishe kufane nomlandeli wokukhuphuka ngamandla ekukhuphukeni.
Izinzuzo zokwenza i-zumba yilezi:
- Ukusetshenziswa kwekhalori nsuku zonke kuyanda, kulula ukwehlisa isisindo ngemikhawulo yokudla elinganiselayo.
- Isimo siyathuthuka, ngoba lokhu akuyona ukuhamba okuncane endleleni noma ibhayisikili lokuzivocavoca.
- Imisipha iba amathoni (uma ungakaze udlale ezemidlalo ngaphambili). Kukhona nohlelo olukhethekile lweStrong By Zumba, olungeke lusize ukunikina i-100 esifubeni, kepha luzoqinisa amaqembu amakhulu emisipha futhi likhulule ukuwohloka. I-strong buy zumba isifundo esehlukile. Asikho isigaba samandla ekilasini elijwayelekile.
- Ukuma kuyathuthuka, izinhlungu entanyeni nasemhlane ziyanyamalala uma zibangelwa ukuqhuma kwemisipha.
- Abantu abasha obajwayele, ukuzijabulisa, izinga elijwayelekile lokucindezeleka liyancipha.
Sisho ukuthini isiqubulo esithi “UZumba akayona i-Workout, leli yiqembu”? Ukuthi lokhu kufaneleka kokuzijabulisa nempilo. Ukuphela kwento oyidingayo amateki, umfaniswano wezemidlalo nobulungu eqenjini lezemidlalo. Azikho izifundo zobuchwepheshe, amakilasi wabaqalayo noma ukuqeqeshwa komuntu siqu okudingekayo. Isigaba ngasinye senzelwe noma yimuphi umuntu. Lapho usina kakhulu, umthwalo uyanda.
Ithiphu: Ungazama i-zumba mahhala ngokuthola noma iyiphi ividiyo enetimu ku-Youtube. Isibonelo sikhonjisiwe ngezansi.
Kunoma yiliphi idolobha lesifundazwe, amakilasi amathathu e-zumba ngesonto inyanga yonke azokubiza i-jean elilodwa emakethe enkulu noma uhambo oluya e-nightclub ehloniphekile neziphuzo kanye nokudla okulula.
Okuhlanganisiwe okuphawulekayo ukuthi eMoscow, eKiev, eVladivostok noma eBalakovo, iklayenti lizothola isifundo esifanayo sokushiswa. Abafundisi beZumba baqeqeshwa maphakathi, basebenza ngokwezinhlelo esezenziwe ngomumo. Umculo uphinde uphathwe yiZumba Inc, ngakho-ke ngeke ulalele ingxube ye-aerobics eyisicefe yango-2001.
Nebubi kanye contraindications
Okubi kakhulu kukaZumba akusona isifundo uqobo, kodwa okulindelwe ngokweqile kuso. Wonke umuntu ufuna ukufana namantombazane e-Instagram ane-abs, afuthwe izinqe, umhlane oqondile namahlombe avelele. Futhi kuvela kuphela uhlobo lwakho oluncane, noma ngabe ujabulile.
Umdanso kaZumba uyisifundo se-Cardio esihlose ukuthuthukisa ukubekezela nokwandisa ukusetshenziswa kwemali yekhalori. Akuhloselwe ukwakheka komzimba, okungukuthi, ukumpompa izinqa nezinqulu... Futhi uzobhekana nama-triceps avilaphayo yedwa, kuphela uma intombazane isencane futhi izacile.
Ngokuvakashela iZumba kathathu ngesonto, sakha ukusilela okungaba ngu-1200 kcal. Lokhu kwanele ukushisa isisindo esingu-150 amagremu amafutha. Uma lelo zinga lokwehla kwesisindo lingahambelani nawe, kuzodingeka ubeke umkhawulo ekudleni okuncane, udale ukusilela kwekhalori nsuku zonke.
Ngokuvamile, ngeke ube yintombazane yokufaneleka enyangeni yokuya emakilasini eqembu. Futhi isifundo sinokuphikisana:
- ukukhuphuka komfutho wegazi ophezulu.
- noma yiziphi izinkinga ngamajoyini wemikhawulo engezansi, lapho ukulayishwa kokushaqeka kungavunyelwe.
- ukudla okuqinile "kokoma" nokuqeqeshwa kwamandla okunzima.
- i-scoliosis enzima, lapho umthwalo weqa kunganconywa.
- izinkinga ngamajoyini we-hip.
- isifo senhliziyo lapho i-pulse ephezulu ivunyelwe khona.
- i-tachycardia ebangelwa yimithi (imvamisa l-thyroxine).
- I-ARI ne-ARVI ukuphikisana kwesikhashana.
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Izinketho eziningana zokunyakaza kusuka ku-zumba
Kunokunyakaza okuningi okuyisisekelo. Nazi ezinye zazo:
- Isinyathelo seMambo yisinyathelo esilula esiya phambili futhi sangaphakathi kancane, sibheke maphakathi nomzimba. Isisindo sidluliselwa emlenzeni wangaphambili, ithanga "lisontekile" libheke maphakathi nomzimba.
- I-Rond yingoma yesinyathelo se-mambo, kepha kuphela ngokujikeleza okuzungeze umlenze osekelayo. Ungagoba nokusekelwa emadolweni ukukhulisa umthwalo.
- Ukubuyiselwa emuva - ukuguqula umlenze emuva, i-glutes iyahlushwa. Futhi ukukhulisa umphumela wokudansa, ungaphakamisa izandla zakho phezulu.
- I-pendulum igxuma ukusuka enyaweni lokudla liye kwesobunxele.
- Cha-cha-cha - step-gxuma nge jika okhalweni eceleni.
Ukuqonda okuphelele ngokwengeziwe, bona izibonelo zezinyathelo eziyisisekelo zabaqalayo:
UZumba akafani nezinye izifundo zeqembu, lapha umfundisi akaziyali izinyathelo, kodwa umane abonise.
Amathiphu Wabasaqalayo
Kubalulekile ukuthi abaqalayo banqume okuhamba phambili:
- Uma inhloso ukunciphisa isisindo futhi wakhe isibalo esihle, ngeke kwanele ukuhambela izifundo zeZumba kuphela ama-2-3 ngesonto. Ngaphezu kwalokho, udinga ukuzivocavoca ejimini ama-2-3 ngesonto, usebenze iqembu ngalinye elikhulu lemisipha ngemodi yokuphindaphinda okungu-8-12 ngezindlela zokusebenza eziyi-10-12. Okwani? Ukugcina izinqe ziyindilinga, izingalo azi "sag", kanti isisu sesiphenduke umshini oqinisiwe. Ijimu iyisiqinisekiso sokwakheka okuhle kwemisipha nethoni, kanti i-zumba "ingunjiniyela", okungukuthi, indlela yokwandisa ukusetshenziswa kwekhalori.
- Uma udinga nje ukuzijabulisa kancane, unqobe okwejwayelekile nokuxineka, ungaya eZumba kuphela, noma uvakashele izikhathi ezi-1-2 ngeviki, futhi nesikhathi esisele, nithanda eminye imisebenzi yeqembu. Ubuncane babaqalayo amakilasi amabili ehora eli-1 ngesonto.
Ngabe ngidinga ukuthenga uhlobo oluthile lomfaniswano okhethekile? Yize kunama-leggings abhalwe uphawu nezikibha ezithengiswayo, angazikhethela ngokuphelele. Ungagqoka noma yiliphi ibhulukwe entofontofo nesikibha esisusa umjuluko, kepha amateki nezingubo zemidlalo kufanele.
Iseluleko esibaluleke kakhulu ukuthi ungathathi izinto ezenzeka ngokungathi sína kakhulu. Relax, lapho ukuphakama kwe-amplitude kukhululeka futhi kukhululeka, inzuzo oyothola kakhulu esifundweni.
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Ngabe unganciphisa isisindo nge-zumba?
Ukwehlisa isisindo ku-zumba kuyinto yomuntu ngamunye. Unganciphisa isisindo uma:
- Ukudla okunengqondo kusunguliwe - kusuka ku-1.5 kuye ku-2 g wamaprotheni nge-kg yesisindo somzimba, i-1 g yamafutha kanye no-1.5-2 g wama-carbohydrate... Ngakho-ke, kudalwa ukushoda kwekhalori.
- Ukudla kungena emzimbeni njalo, kuhlale kukhona okudingayo, hhayi ama-burger ne-cola.
- Ukudla akukubi kangako ngokwesethi yemikhiqizo futhi akukubi.
- Ukuqeqeshwa akubuyile. Ukuhamba ku-zumba nsuku zonke, ungeza i-step, i-fitbox kanye nokuhamba ngebhayisikili kuyo, futhi nehora kwi-treadmill nomsebenzi omncane nomqeqeshi wakho kuyindlela eqinisekile yokuyeka ukuqina ngaphandle kokwehlisa isisindo. Umzimba usebenza ngokweqile, isimiso sezinzwa esiyinhloko siyakhathala, lowo muntu uyalimala, noma adle ngokweqile noma ngokusobala. Ngakho-ke, ukusebenzisa isisindo kufanele kuhlelwe ngokufanele, bese bezosiza.
UZumba ulungele wonke umuntu othanda ifomethi yesifundo sokudansa futhi ufuna ukuzijabulisa. Akuhloselwe ukomisa ngaphambi komncintiswano noma ukuqeqeshwa okwengeziwe kwabasubathi, kepha kuzosiza umuntu ojwayelekile ukuthi akwazi ukubhekana nokungasebenzi, ukukhathala, isisindo eseqile nemizwa emibi.
