Njira yabwino yowonetsera thupi lonse, kukhala ndi maganizo abwino ndikuwotcha kuchuluka kwa ma calories ndi mafuta omwe amawotchera. Mwinamwake, maganizo ambiri okhudzidwa kuphatikizapo mapindu a thupi, ndi zovuta kupeza zina zolimbitsa thupi! Mu makalasiwa simungathe kuyenda ndi kutambasula thupi lonse, komanso kutaya maganizo oipa - ndi zomwe zimatithandiza kuvina! Ndizodabwitsa kuti zochitika zoterezi sizikulimbikitsani komanso kupereka chidziwitso cha chidaliro, komanso zimakulolani kuti mumvetse bwino.
Nyimbo zovina mofulumira
Chisomo chapadera m'kalasi chimaperekedwa ndi soundtrack. Nthawi zambiri nyimbo zimatengedwa mokondwa, mokondwera, yotchuka - kotero kuti imafuna kuvina. Kuphatikiza apo, izo zimasintha nthawizonse, kotero mu ora limodzi inu mudzaphunzira zinthu zambiri zatsopano. Kawirikawiri m'kalasi mumaphatikizapo mitundu yosiyanasiyana ya nyimbo: kuvina kwake kumaphatikizapo latin, jazz, zamakono komanso zamakono kuchokera kumasewera akumidzi! Mwachiwonekere, izo zakhala ndi mbali yofunikira pa mfundo yakuti malangizo awa tsopano ndi otchuka kwambiri. Kuphatikiza pa makalasi ophatikizana, nthawi zambiri amapanga makalasi ochepa: jazz aerobics, kuchotsa mafunde aerobics, funk aerobics, hip-hop aerobics ndi ena.
Kuwonjezera pamenepo, pali njira ina yotchuka - kuvina mofulumira. Ichi ndi mtundu wosawerengeka, kumene ntchito ndi sitepe ikuphatikizidwa - sitepe yapadera, yomwe imathandiza nthawi zambiri kuwonjezera katundu, ndi kayendetsedwe kavina. Ndibwino kuti oyamba kumene asankhe chinthu chimodzi, ndiyeno kusinthana kuwonongeka kotereku. Kusinthasintha zamagetsi kunyumba kumatanthauzanso kuyamba ndi kusintha kosavuta komanso makamaka pa phunziro lavidiyo.
Dzani mafunde aerobics kuti muwonongeke
Zimakhala zovuta kulingalira njira zowonjezera zoyenera kuchotsa kulemera kolemera, osati maphunziro a kuvina. Ndi m'magulu awa omwe mungathe kutentha makilogalamu pafupifupi 10 pa kilogalamu ya kulemera pa ora, ndiko kuti, 650 makilogalamu pa gawo pa wolemera makilogalamu 65.
Kutchuka kwakukulu kunapeza malangizo a Latina chifukwa cha chisomo chake chosadziŵika bwino ndi chopweteka. Ndi bwino kukumbukira kuti mu aerobics, nthawi zonse mumafunika kukhala mosasunthika mapazi - ndi chala chachitsulo, ndipo osati mosemphana, monga mu masewera apamwamba.
Kuvina mawotchi kwa oyamba kumene kumatanthawuza chikhalidwe chachilengedwe - kutentha, mbali yaikulu ndi kugunda. Maziko ndi malo apadera, omwe ambiri amagwiritsidwa ntchito mu mitundu ina ya aerobics. Tiyeni tione ena:
- March-kuyenda : mwendo wokhotakhota waikidwa pala zala, bondo likuyang'ana mkati, kulemera kwa thupi kumasunthidwa chidendene, kenako bondo likuwongoleranso, ndipo chiuno chimachokera kumbali.
- Kuwonekera - siteji muzinthu ziwiri: pa "imodzi" - sitepe kumbali ndi sitepe ndi phazi lina kumbuyo; pa "awiri" - sitepe ndi phazi yoyamba m'malo.
- Pivot - sitepe ya aerobics yachidule: sitepe, kenaka mutembenuzire mwendo wothandizira.
- Yambani mwapang'onopang'ono - ndondomeko yowonjezera katatu: "nthawi" - sitepe ya mtanda ndi mwendo wotsogola kutsogolo kwa wothandizira; pa "ziwiri" - sitepe pambali ya mwendo wothandizira; pa "atatu" - timalowetsa mwendo wotsogola kupita kumbuyo.
- Khwerero yaikulu ya Mambo - gawo limodzi mu magawo awiri, limayamba ndi maha kutsogolera kutsogolo: "nthawi" - yambani kutsogolo ndi mwendo wotsogola ndipo mwamsanga mutangotsala pang'ono kulowera mtolo wothandizira; pa "awiri" - timalowetsa mtolo wotsogola kupita kumbuyo.
- Gawo lalikulu la samba ndi sitepe yawiri: ndi "imodzi" - ndi mwendo wotsogola kutsogolo (nthawi yotsatira) ndipo nthawi yomweyo - ndi mwendo wothandizira pang'onopang'ono (pambuyo pake) mmbuyo ndi pambali; pa "awiri" - timalowetsa mtolo wotsogola kupita kumbuyo.
Palibe chophweka kusiyana ndi kutaya thupi pamene tikuvina, mu makalasi a aerobics. Poyamba, kusuntha kumawoneka kovuta mu masabata angapo, mudzakumbukira chirichonse. Chinthu chachikulu, chitani katatu pa sabata ndikudya bwino, ndipo zotsatira zake sizidzakhalitsa.