Yini i-aerobics, izinhlobo eziyinhloko nokuthi yini ejwayelekile kubo?

Kunzima ukubhala zonke izinhlobo ze-aerobics. Kuvela isifundo esisha nsuku zonke. Ngama-90s, sasishaya isibhakela, kwathi ngawo-2000, saqala ukudansa ngobuningi zumba. Eminyakeni yamuva nje, abalandeli bebelokhu begxumagxuma kuma-trampolines, bejikeleza ama-ergometers, benza iziqubu zamandla amakhulu kanye nezikhawu, nokudansa kwe-pole.

Imboni yenza konke ukuze wonke umuntu akwazi ukulwa nokungasebenzi ngokomzimba. Ikakhulu abantu beza emakilasini e-aerobic ukuze banciphise isisindo. Yize ngokomthetho bangavele bahambe ngomgwaqo noma bapake. Futhi kuzoba ngumthwalo ojikelezayo othuthukisa ukukhuthazela. Qedela igama elifanayo ngokufana nokwenzayo eklabhini yokuzivocavoca umzimba, kepha ngenhliziyo ephansi.

Kafushane ngegama "i-aerobics"

"I-Aero" ngesiGreki isho "umoya". Igama elithi "aerobics" laqanjwa ngudokotela wenhliziyo waseMelika uKenneth Cooper. Ngakho washaya ucingo ukuzivocavoca umzimba lapho umzimba usebenza ngemodi yokujikeleza okunenhliziyo ephezulu kakhulu... Umzimba usebenzisa i-oxygen ne-glycogen, kanye namafutha omzimba uma i-glycogen inganele. Uhlobo oludala kakhulu lwe-aerobics ukuhamba ngezempilo.

Ingqondo kaCoper yayifana nokuzivocavoca okunesigqi saseSoviet futhi yayihloselwe:

• ukuvimbela i-hypodynamia;
• ukuncipha;
• ukuqinisa uhlelo lwezinhliziyo.

Uhlelo lwasabalala ngokushesha. Abanye baqala ukweqa ngamaqembu ngokuqina, esikhumbula konke kumavidiyo amadala, abanye - ukuzijwayeza ngaphansi kwevidiyo kaJane Fonda, nabanye - ukugijima. Cishe kungale ndlela lapho i-aerobics ikhona njengesimo sesimanje.

Ukuhlukaniswa kuphela okungezwe yizinhlobo zemishini esetshenzisiwe, izindawo zokushaya kwenhliziyo nohlobo lomthwalo.

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Izinhlobo ze-aerobics nezici zazo

Awukho umsebenzi owamukelwa ngokujwayelekile esihlokweni esithi "izinhlobo ze-aerobics nokuhlukaniswa kwazo". Emhlabeni jikelele, i-aerobics yehlukile ezifundweni eziphakeme neziphansi zokuqina... Amandla aphakeme asho ukushaya kwenhliziyo okungama-60% kanye nokuba khona kokugxuma kuhlelo. Yize lokhu kungewona umthetho. Ukuhamba ngebhayisikili nokuhamba ngezinyawo kuqeda ukulayishwa kokushaqeka, kepha "kusonte" ukushaya kwenhliziyo kuze kufike phezulu. Amandla aphansi angama-50-60% wesilinganiso senhliziyo yakho esiphezulu.

Isilinganiso senhliziyo esiphezulu sokuqina sibalwa kusetshenziswa ifomula "220 kususwe iminyaka yeklayenti."

Umsebenzi wokuqina okukhulu ngu:

1. Step ngaphandle amakilasi Wabasaqalayo.
2. Zonke izinhlobo ze-fitboxing, kickboxing ne-piloxing.
3. Zumba.
4. Izifundo zeTrampoline.
5. UKangoo uyagxuma.
6. I-Hip Hop ne-Jazz Funk.
7. Break.
8. Ijubane ligijima, Sprint.
9. Izifundo zeqembu zokuqeqeshwa okusebenzayo.
10. Ukuzivocavoca okufushane okuhlanganisa ukuqeqeshwa kwamandla nokugxuma.
11. Cishe konke okunikezwa kuma-marathoni aku-inthanethi anama-burpees nokweqa.

I-yoga enamandla aphansi ifaka cishe zonke izinhlobo ze-yoga yokuqina, ngaphandle kwe-yoga yamandla nezinketho egumbini elifudumele, ama-Pilates, ama-aerobics angathuki anemigqa ye-choreographic (i-aerodance, i-aerobix), zonke izinhlobo ze-ballet yokuzivocavoca umzimba, ehamba esitimeleni nangaphandle.

Ukubhukuda kungaba ngamandla amakhulu noma ngamandla aphansi kuya ngekhono lomuntu obhukudayo kanye nejubane lokuhamba kwakhe.

Uyacelwa uqaphele: isici esiyinhloko sesifundo se-aerobic ubukhona noma ukungabi khona kokugxuma kanye nokushaya kwenhliziyo kweklayenti. Noma ngabe kunemigudu yokudansa noma cha, hlobo luni lomculo olusetshenziswayo, noma cha ukuzivocavoca amandla ngemishini emincane okwethulwayo - akubalulekanga kangako.

Ishidi elifushane lokukopela olikhethayo:

1. Akufanele kube nokuphikisana. Ukukhuluphala kusuka ezingeni lokuqala, izifo zamalunga, umgogodla, inhliziyo kuyizinhlobo eziphansi kakhulu.
2. Isifundo kufanele sibe mnandi. Alukho udlame, akekho ozofunda imisipha futhi ahlupheke amahora uma kungemnandi nje.
3. Udinga ukuzivocavoca umzimba ngaphezu kwamahora angu-2,5-3 ngeviki, ngaphandle kwalokho kuzodingeka ukhulise kakhulu ikhalori lakho nokudla okunomsoco ukuze ululame.

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Ukuphila kahle

Zonke izinhlobo zezifundo ze-aerobic zenzelwe impilo. Kepha kukhona futhi isiyalo sokuncintisana - ezemidlalo i-aerobics (ngaphezulu ngezansi). Amaqembu ancintisana kuwo futhi kusetshenziswe izinto eziyinkimbinkimbi zokuxhuma kanye nama-acrobatic.

Igama elithi "i-Wellness aerobics" lisho ukuqina okuvamile kwe-aerobic. Okunconywayo okujwayelekile ukuya ezifundweni amahlandla ama-2-3 ngesonto, ungadluli futhi ubheke ukushaya kwenhliziyo.

Izinhlobo eziyinhloko zikunoma iyiphi iklabhu:

1. Isinyathelo - lezi yizinyathelo, ukweqa kanye nezixhumanisi zomdanso kuzingxenyekazi ezikhethekile. Abaqeqeshwayo baphinda ngemuva komfundisi. Ekupheleni kwesifundo, kungahle kube nengxenye encane yamandla "ezindaweni eziyinkinga" - okhalweni, ezinqeni, e-abs noma ezingalweni.
2. Zumba - ukudansa ku-Latin, pop kanye ne-hip-hop element. Yakhelwe ukusebenza ezindaweni ezinenkinga, ishise amakhalori futhi ikugcine ungakhathazeki. Umfundisi akazisunguli ngokwakhe ukunyakaza, kepha ufunda ngokuya ngohlelo oluthile oluphakathi nendawo.
3. I-Fitbox - Ukulingiswa kwezibhakela eziphuma esibhakeleni nakwi-kickboxing esikhwameni. Kusetshenziswa amagilavu ​​futhi athambile kunamapheya obuciko bokulwa. Kukhona nemisipha "yokudansa" - imfucuza, amagxathu, kwesinye isikhathi kuhamba hamba ehholo.
4. Tai-bo - isifundo ngezibhakela nokukhahlela emoyeni, ngaphandle kwamapheya.
5. NGCULA - ukuqeqeshwa okusebenzayo ngama-burpees, ukuguquguquka kwe-dumbbell, ukuzivocavoca amandla okuhlangene
6. Ukuqeqeshwa okuyindilinga - imvamisa squats, lunges, push-up kanye nokuzivocavoca umzimba okuhlukahlukene kwezingalo nasemuva ngemishini emincane. Abafinyeleli emandleni omsebenzi we-metabolism. Kubandakanya kuphela imodi yokusebenza ye-aerobic emzimbeni.
7. Izifundo zesikhawu - ingafaka kokubili ukushintshaniswa kwamandla nokugxuma, neminithi ngaphansi komthwalo wamandla nemizuzu emibili yezinyathelo ezilula. Awekho amazinga, umqeqeshi wakha umthwalo ngokuzimela.
8. I-Funk ne-jazz-funk - izinkomba ezimbili kusukela ngasekupheleni kweminyaka yama-90 yekhulu elidlule, ezibe zithandwa namuhla, ngenxa yemfashini yaleyo nkathi nomculo ohambelana nayo. Yimidanso efana kakhulu nesitayela se-hip-hop.

Ama-pilates ne-yoga angahlukaniswa ngokwehlukana. Abalandeli babo abasoze bavuma ukuthi nakho lokhu kuyi-aerobics, kepha basebenzela imicu "yemisipha" ehamba kancane futhi badinga ukunikezwa kwe-oxygen.

Kusetshenzisiwe

I-aerobics esetshenzisiwe ibhekisa emisebenzini esetshenziswa njengengxenye yokuqeqeshwa emidlalweni ehlukahlukene nanjengengxenye yemibukiso ehlukahlukene nokusebenza. Isibonelo, uma umuntu enza ukuqina ejimini ngenhloso yokwakha imisipha, ukusebenzisa i-aerobic esitimeleni noma ukudansa ku-zumba kuzofakwa kuye.

Okubalulekile: uhlelo olulula luzokusiza ukhethe uhlobo lwe-aerobics esetshenzisiwe. Uma umthwalo omkhulu ungamandla, i-aerobics kufanele ibe namandla kakhulu futhi, uma kungenzeka, ngaphandle kokushaya isikhwama ngezandla nangezinyawo. Uma umgomo ukwehlisa isisindo, kungahle kube nokushintshela ekubhekeleni ukuzivocavoca "amandla we-aerobic" njengezifundo zeqembu. Kulokhu, izifundo ezijulile zingafakwa.

Imithetho yile:

1. Uma umgomo ukwehla kwesisindo, ukuqeqeshwa kwamandla kufinyelela kuzindlela eziyi-12 zokusebenza kweqembu ngalinye lemisipha futhi umuntu uhlukanisa izikhathi ezi-3-4 ngesonto, ukusebenzisa i-aerobics kungaba ukudansa esiswini, i-zumba, ukuhamba ngebhayisikili, ukuhamba ngomthwalo omaphakathi, noma isinyathelo sabaqalayo.
2. Uma ukwehla kwesisindo kwenziwa ngendlela eyindilinga noma esebenzayo, kufanele kugwenywe i-aerobics yeqembu. Okukhethayo kungumshini wokunyathela, ibhayisikili lokuzivocavoca, noma i-ellipsoid enezinga lokushaya kwenhliziyo elingaphansi kuka-70% wobukhulu.
3. Uma umuntu engasebenzi ejimini futhi engahleleli ukwenza kanjalo, kepha efuna ukunciphisa umzimba, ukukhetha kucishe kumahhala, amahora we-3-4 ngesonto egumbini le-aerobic elinomthwalo wamandla aphakathi kuya phezulu.
4. Uma umgomo ukuzuza kwemisipha nokwakheka komzimba, i-aerobics ephumelela kakhulu ukuhamba ngamandla okuhamba izikhathi ezingama-2-3 ngesonto imizuzu engama-30. Izokhulisa kancane ukusetshenziswa kwekhalori, iqinise uhlelo lwezinhliziyo futhi ithuthukise ukululama emandleni.

Kungenzeka yini ukwakha isibalo esihle nge-aerobics nje? Kuya ngesikahle, kunjalo. Uma umuntu efisa ukwakha imodeli yokuzivocavoca umzimba, udinga ukuqeqeshwa amandla. Ingabe wenelisekile ngobuncane nje, imisipha emincane emincane kanye nobukhulu bakho? Uyemukelwa ekilasini le-aerobic futhi ungakhohlwa ukudla.

Okubalulekile: i-aerobics akuyona "yokwehlisa isisindo". Ithuthukisa ukusetshenziswa kwemali nezempilo. Kodwa ukuthi umuntu wehlisa isisindo noma cha kuncike endleleni yakhe yokudla nenani lama-calories adliwayo.

Ezemidlalo

Kuyindlela yokuncintisana. Iyaziwa nguMnyango Wezemidlalo weRussian Federation. Kuklonyeliswa iziqu, kubanjwa imincintiswano. Kunezigaba ze-aerobics yezemidlalo emadolobheni amakhulu, ezikoleni zezemidlalo nasemayunivesithi.

Abasubathi bancintisana ngeqoqo lokuzivocavoca, okungaba nalokhu:

• amawele amade futhi ajikelezayo;
• ukweqa okuhlukahlukene;
• iwa kusuka kuraki nokuzivocavoca phansi.

Kuyisiyalo sobuciko njenge-gymnastics yesigqi. Amasu, izici zomzimba kanye nobuhle buhlolwa ngokuphelele. Imigqa yenziwa ngabasubathi uqobo noma abaqeqeshi babo. Ayikho indinganiso. Amajaji asebenzisa isikali esikhethekile samaphuzu ukukhomba abawinile.

Kunamaqembu eminyaka yobudala, ababambiqhaza abadala bancintisana kowodwa - ngaphezu kweminyaka eyi-18. Ngaphezu kwalokho, imincintiswano ibanjwa ngokwehlukana:

• umuntu ngamunye;
• ngababili;
• ngakubathathu;
• ngamaqembu.

Lo mdlalo awudume kakhulu, imvamisa amaqembu aphila ngentshiseko, kepha ezemidlalo i-aerobics yathuthukisa amandla, ukuguquguquka, ukubekezela nokwakha isibalo esihle sezemidlalo.

Kufinyeta

I-Aerobics yehlukile. Noma ngubani angakwenza - kusuka ebusheni kuya kumuntu ovuthiwe ngokujulile. Ukuzivocavoca kukhethwe ngokuya ngokuthanda kwabo, ungakwenza kokubili eqenjini nasekhaya ngezinhlelo zevidiyo. I-aerobics iyodwa ayibangeli ukuncipha, kepha uma uyihlanganisa nokudla okulinganiselayo ngokushoda kwekhalori namandla okuzivocavoca, ungasithuthukisa kakhulu isibalo sakho.

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