Thanzi ndi kukongola zakhala zikuyendera limodzi, moyo wokangalika umasungabe mawonekedwe mthupi la munthu, kuchita masewera olimbitsa thupi kumakhazikika komanso kumalimbitsa thanzi.
Kuti akwaniritse zotsatira zake, kuti akhale ndi nyonga komanso mphamvu, munthu sayenera kukhala waulesi ndikuchita masewera olimbitsa thupi.
Kodi kuchita masewera olimbitsa thupi ndi chiyani?
M'masiku ano, aliyense amadziwa mawu othamangitsa; mawuwa adayamba kumvedwa kumapeto kwa zaka za m'ma 60s. Mawuwa adagwiritsidwa ntchito ndi dokotala waku America a Kenneth Cooper, koma anali kumapeto kwa zaka za m'ma 70 pomwe mawuwo adalumikiza malo ake m'mawu athu ndipo amagwiritsidwa ntchito nthawi zambiri.
Kuchita masewera olimbitsa thupi ndikuchita masewera olimbitsa thupi, pomwe minofu yonse ya thupi imagwira ntchito mokwanira, pomwe munthu amalandila mpweya wambiri. Zochita zolimbitsa thupi zamtunduwu zimatchedwanso (maphunziro a Cardio).
Kuchita masewera olimbitsa thupi kumalimbitsa mtima wamtima, kumachepetsa kunenepa kwambiri komanso mafuta amthupi. Kutalika kwamakalasi kumachokera mphindi zisanu mpaka makumi anayi, kupuma ndi kugunda kwa mtima kumakhala kopitilira muyeso. Kugwiritsa ntchito kutsika mpaka pakatikati ndi njira zingapo zopsereza mafuta owonjezerawo.
Kodi maphunziro a aerobic ndi otani?
Nthawi zambiri, masewera olimbitsa thupi a aerobic amagwiritsidwa ntchito ngati njira yopititsira patsogolo thanzi; maphunziro amakhala ndi gawo labwino pabwino la munthu.
Aerobics achipatala amalimbikitsa:
- kuthamanga kwa magazi;
- kuchepetsa zochitika zamatenda amtima;
- kukonza mapapo ntchito;
- ntchito ya minofu ndi mafupa dongosolo;
- kulimbikitsa dongosolo lamanjenje;
- kuthetsa nkhawa ndi kukhumudwa.
Phindu lalikulu la masewera olimbitsa thupi ndi kuwotcha mafuta. Olimbitsa thupi ambiri komanso othamanga amagwiritsa ntchito mtundu uwu wamaphunziro kuwongolera kuchuluka kwamafuta ochepa.
Chisamaliro chapadera chimaperekedwa kwa kuphunzitsa kusanachitike mpikisano wotsatira. Anthu omwe amakhala ndi moyo wathanzi amagwiritsanso ntchito masewera olimbitsa thupi kuti athe kulimbitsa thupi komanso kukongola m'thupi.
Kodi Kuphunzitsa Aerobic ndi Chiyani?
Cholinga chachikulu cha masewera olimbitsa thupi ndi kutukula thanzi ndi kupirira kwa thupi. Mwa munthu wosakonzekera mwakuthupi, mwamphamvu, kugunda kwa mtima ndi kupuma kumathamanga, mwa othamanga ophunzitsidwa, kugunda kwa mtima kumakhala kotsika kwambiri.
Izi zimadalira kuchuluka kwa minofu ya mtima, kufalikira kwa magazi kumakhala kosavuta. Kukulitsa kwa mtima kumadalira kuphunzira nthawi zonse, kusintha kwa kupsinjika kumachitika, ndipo kupirira kumapangidwa.
Kuchita masewera aliwonse, kaya kuthamanga kapena kusambira, ndi maphunziro othamangitsa. Masewera ali ndi ma simulators osiyanasiyana omwe amakuthandizani kuti muzichita masewera olimbitsa thupi, awa ndi makina opondaponda, masewera olimbitsa thupi panjinga zochotsera mapaundi owonjezera komanso kulimbitsa mtima.
Mndandanda wa masewera olimbitsa thupi omwe amagwiritsidwa ntchito m'makalasi othamangitsa:
- Kuyenda kwamitundu yosiyanasiyana: masewera ndikuyenda mayendedwe.
- Kuthamanga kapena kupalasa njinga.
- Masewera olimbitsa thupi.
- Chingwe cholumpha.
- Yendetsani mmwamba ndi pansi papulatifomu iliyonse yokwezeka.
- Zolimbitsa thupi pazida zamtima.
- Wokwera pamahatchi.
- Masewera achisanu: kuyenda kutsetsereka, kutsetsereka.
- Kusambira ndi aqua aerobics.
Kugwiritsa ntchito mphamvu zolimba, poganizira kugunda kwa mtima, kulimbitsa thupi kumalimbitsa kuthekera kwamphamvu ndikuchotsa mafuta amthupi. Mtundu wokondedwa wa maphunziro othamangitsika wabweretsa njira zingapo zolimbitsa thupi.
Mitundu yayikulu yamaphunziro a aerobic:
- Zakale - gulu la masewera olimbitsa thupi, limakulitsa chithunzi, limalimbitsa kupirira.
- Khwerero aerobics - kulimbitsa thupi kumachitika papulatifomu yapadera, kumalimbitsa minofu ya thunthu, ndipo imagwiritsidwa ntchito pobwezeretsa mafupa a bondo pambuyo povulala.
- Mphamvu - ndikofunikira kukhala ndi maphunziro apamwamba pamasewera, maphunziro amatengera mphamvu zamagetsi mothandizidwa ndi zida zamasewera.
- Kuvina - mitundu yonse yovina imagwiritsidwa ntchito, ku nyimbo, mitundu yina yovina.
- Ma aerobics amadzi - katundu wolumikizana ndi minofu ndi wokulirapo, wosazindikira madzi, woyenera anthu olemera mopitirira muyeso. Amayi oyembekezera amathanso kuchita izi, popanda kuwononga thanzi lawo.
- Masewera - Maphunziro amatengera kuphatikiza kwa masewera olimbitsa thupi pogwiritsa ntchito masewera olimbitsa thupi ndi zovina.
- Njinga othamangitsa - Imachita zolimbitsa minofu yamiyendo ndi matako, imalimbitsa thupi lakumunsi.
- Masewera olimbitsa thupi a Yoga - limodzi ndi masewera olimbitsa thupi olondola, kuphatikiza zolimbitsa thupi zakale zolimbitsa ndi kupumula minofu malinga ndi dongosolo la yoga.
Zotsatira zabwino zimadalira zolimbitsa thupi pafupipafupi, chakudya choyenera komanso malingaliro.
Pindulani ndi kuvulaza
Maphunziro a aerobics nthawi zambiri amabweretsa zabwino zambiri kuposa kuvulaza, ndiko kukongola ndi thanzi, chisangalalo komanso moyo wokangalika.
Zotsatira zabwino zolimbitsa thupi zikuphatikiza:
- Kupewa matenda osiyanasiyana.
- Mtima wathanzi.
- Mwayi weniweni wokhala wokangalika mu ukalamba.
- Kuchepetsa ukalamba wa thupi.
Ubwino waukulu wamakalasi othamangitsa ndi wowonda komanso wowoneka bwino wopanda zolakwika, kuwonjezeka kwa kamvekedwe mthupi lonse, komanso zotsatira zabwino m'thupi la munthu.
Palibe zovuta m'makalasi, munthu aliyense amangofunika kusankha masewera olimbitsa thupi omwe angawagwiritse ntchito. Anthu omwe ali ndi mavuto azaumoyo amatha kukaonana ndi dokotala.
Madokotala amalandila izi m'malo mongowaletsa. Kusazindikira kokha kuchuluka kwa katundu kumabweretsa mavuto. Cholakwika cha oyamba kumene ndicho kufuna kukwaniritsa zotsatira mwachangu, kukhazikitsa katundu payokha, osafunsa wophunzitsa.
Zotsutsana ndi makalasi
Palibe zoletsa zilizonse pa ma aerobics, ngakhale anthu omwe ali ndi vuto la msana, mtima ndi mitsempha amalangizidwa kuti akane kuphunzira kwambiri.
Zochita zolimbitsa thupi kunyumba
Atsikana achichepere amalota zokhala okongola, oyenera komanso achisomo; ambiri alibe mwayi wopita kumalo olimbitsa thupi. Achinyamata amaganiza kuti kukhala wangwiro sikungatheke. Olimbitsa thupi amakulolani kukwaniritsa maloto anu kunyumba.
Maphunzirowa nthawi zambiri amachitika ndi nyimbo zosangalatsa komanso zosangalatsa. Pali mavidiyo ambiri omwe akuwonetsa zolimbitsa thupi kunyumba.
Pogwiritsa ntchito kayendedwe, zotsatirazi zimachitika:
- kagayidwe kake, kuonetsetsa kuti mafuta akuyaka bwino;
- pambuyo kalasi, kuchepa kwa ma calories sikutha kwakanthawi;
- mphamvu recharging thupi kumachitika;
- Kukaniza katundu kumapangidwa;
- Pamodzi ndi thukuta thukuta, slags ndi poizoni zimachoka mthupi;
- mumakhala osangalala komanso osangalala.
Ubwino wamakalasi wagona pakukwaniritsa katundu kunyumba. Zotsatira zake ndi zabwino kwambiri, koma kumangofunika maphunziro okhazikika.
Makalasi ochita masewera olimbitsa thupi ndi kukongola kwa thupi ndi thanzi la thupi, banja labwino komanso mabwenzi, moyo wokangalika komanso kusangalala kwamuyaya.
