Kodi sitepe yolimbitsa thupi ndi chiyani, ndi zosiyana ziti ndi mitundu ina ya masewera olimbitsa thupi?

Khwerero aerobics ndi banja lonse maphunziro olimba. Kwa oyamba kumene - makalasi otsika otsika popanda axial ndi kulumpha katundu. Kwa odziwa zambiri, ovuta choreography kapena plyometrics yapakatikati. Otsogola kwambiri amavina pamakwerero, ndipo apa ndizovuta kale kuti phunziroli ndi lochepa. Kukula kumeneku kumachitika pang'onopang'ono, kupatula apo, sitepe ndi phwando lonse. Anthu amayenda kuchokera ku kilabu kupita ku kilabu, amapita kukalasi labwino ndipo samaphonya phunziro limodzi kuchokera kwa aphunzitsi odziwika.

Chofunika cha sitepe aerobics

Phunziro la gululi lidapangidwa ndi American Jean Miller, makamaka wochepetsa thupi. Zonsezi zinayamba m'ma 80s akutali, pomwe anthu anali atatopa kale ndi ma aerobics apansi, koma pakadali pano sanakonde makalasi olemera a nthawi yayitali monga maphunziro ogwira ntchito. Kenako sitepe yolimbitsa thupi inali chinthu chomwe chimatha kuwonedwa m'mafilimu ndi makanema akale - ma leggings, zovala zosambira, nsanja zowala ndi disco kuchokera kwa okamba.

Kuyambira masiku a Jin, sitepe yasintha. Pafupifupi mlangizi aliyense wotsogola amabweretsa zina zawo pulogalamuyi. Palibe miyezo yofanana pano... Masitepe amagwiritsidwa ntchito, koma ambiri amawakwaniritsa ndi siginecha yoyenda mikono, masitepe ovina, kulumpha, kapena china chake. Wophunzitsa aliyense amapanga chinthu chapadera. Otsatsa akuti mutha kupembedza kapena kudana ndi sitepeyi, zimadalira kochi.

Gawo ndi phunziro la gulu pogwiritsa ntchito nsanja zokhazikika:

• choyamba, kutentha kwa aerobic kumachitika, masitepe pansi;
• ndiye - kutambasula koyambirira kwa minofu yamiyendo ndi kumbuyo;
• ndiye gululo limaphunzitsa masitepe, maulalo awo, pogwiritsa ntchito nsanja;
• kumapeto iye amavina gulu la masitepe kangapo, amachita masewera olimbitsa thupi m'mimba, amatambasula.

Phunziroli limaganiziridwa potengera masitepe oyambira a aerobics - mambo, gawo logwira, mpesa wamphesa, kukankha. Zowonjezera "masitepe" - ndiye kuti, masitepe papulatifomu.

Katunduyu amasinthidwa ndikusintha kutalika kwa nsanja ndi liwiro la mtolo.

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Ubwino wamakalasi

Zoyenera kuchita:

1. Ili ndi phunziro losavuta, zolemba zimamveka bwino kuposa makalasi ovina a aerobic.
2. Gawo loyambira ndi loyambira ndiloyenera ngakhale kwa iwo omwe akungofuna kuwonjezera kalori yawo, koma sakuvina ndipo sakuphunzira.
3. Kwa ola limodzi m'malo osangalatsa anatentha kcal 300 mpaka 600.
4. Bwino kupirira aerobic, magazi.

Imeneyi ndi njira ina yopangira ma cario kapena ma aerobics ochepera papulatifomu. Aliyense atha kuphunzira, maphunziro amapezeka m'makalabu olimbitsa thupi ndipo amachitika pafupifupi madzulo aliwonse. Kulimbitsa thupi kopanda mphamvu kumagwirizanitsidwa mosavuta pulogalamu yolemetsa. Mwachitsanzo, mutha kuchita zolimbitsa thupi katatu pasabata, ndikupita kukalasi kangapo. Komabe, musaiwale za kuchepa kwa kalori, apo ayi palibe katundu yemwe angakuthandizeni kuwotcha mafuta owonjezera.

Phunziroli ndi loyenera pamaluso onse aluso. Kutalika kwa chipiriro, kukulira kwa matalikidwe ake kungakhale kokulirapo. Mutha kuyika nsanja pamlingo wapamwamba ndikutsitsa minofu ya mtima ndi miyendo kwambiri.

Kuphatikiza kwakukulu kwa atsikana omwe safuna kumanga minofu ndikuti sitepeyo imabweretsa miyendo ndi matako kukhala kamvekedwe, koma sikuwonjezera kuchuluka kwa minofu.

Mitundu ya magawo othamangitsa

Oyamba kumene amangophunzira masitepe powabwereza pambuyo pa wophunzitsayo. Pali magulu awo "Oyamba"... Maphunziro ena amagawidwa:

1. Gawo 1 - masitepe angapo osavuta, kulumpha kocheperako.
2. Gawo 2 - kalasi yolumpha kwambiri yokhala ndi zolemba zambiri.
3. Kuvina - pokha choreography.
4. Zophatikiza komanso zophunzirira nthawi... Zoyambazo zimaphatikizapo gawo lamphamvu la gulu linalake la minofu, yotsiriza - kusinthana kwa mphamvu ndi magawo a aerobic.

Gawo ndi chida chosavuta pophunzitsira maphunziro osiyanasiyana mwamphamvu komanso plyometric. Maphunziro oterewa amatha kutchedwa HIIT kapena GRIT... Amayesetsa kukhazikitsa kupirira kwamphamvu, mphamvu ndi kuchuluka kwama calorie ambiri. Kusiyanitsa pakati pa maphunzirowa ndi awa:

1. Apa, masitepe amangotenga mphindi 1-2 pakati pa masewera olimbitsa thupi.
2. Maziko a kalasiyo ndikudumpha kuchokera ku squats, burpees, push-ups ndi miyendo pasitepe, kudumphira lumo.
3. Zonsezi zimakwaniritsidwa chifukwa cholemba atolankhani.

Palinso mwachizolowezi Gawo Khwerero... Bukuli lakonzedwa kuti makasitomala a misinkhu luso. Apa, masitepe oyenda papulatifomu amatenga mphindi 1-2 mkati mochita masewera olimbitsa thupi, kenako - ma squat wamba, mizere ndi makina osindikizira a dumbbells, push-ups, kupindika atolankhani. Kusuntha kwamphamvu kumachitika kwa mphindi imodzi iliyonse, munjira yosayima. Mbaliyo imakhala ndi zolimbitsa thupi 1-2 ndi mphindi 1-2 mukuyenda.

Chofunika: phunziro lomwelo lingatchulidwe, mwachitsanzo, Dance Step ndi Combo. Kutchula kumatengera kochi. Palibenso zomwe zili mu phunziroli. Wophunzitsa aliyense amakonza maphunzirowa malinga ndi zomwe akumana nazo.

Mulingo woyambira wa masitepe othamangitsa

Kwa oyamba kumene, njira zosavuta ndizabwino. Gawo lophunzitsira masewera olimbitsa thupi limatha kumangidwa molingana ndi mfundo iyi:

• Kutenthetsa kwamphindi 5 - masitepe apamanja osinthasintha mikono, bondo limakweza mosinthana, limabwerera mmbuyo ndi mtsogolo, kutambasula pang'ono kwa minofu ya mwendo.
• Kugwira gawo lililonse pamphindi 5-7.
• "Yesani", ndiye kuti, ntchito yodziyimira payokha pagululi. Wophunzitsa amatchula sitepe koma sakuwonetsa.
• Ophunzira kunyumba amatha kuchita chilichonse kwa mphindi 2-3 ndikuwasintha mwanjira iliyonse.

Mapazi amodzi

Mfundo zazikuluzikulu ndi izi:

1. Gawo loyambira. Ili ndi gawo labwino papulatifomu, yochitidwa ndi phazi limodzi. Chachiwiri chimaphatikizidwa. Muyenera kupita pansi ndi mwendo womwe unayambitsa zolimbitsa thupi. Ndiye pali kubwereza pamzake.
   
2. V-sitepe. Ili ndi sitepe ndi phazi lanu pakona ya nsanja ya dzina lomweli, kenako - pakupita kuchokera kwachiwiri kupita pakona ina ya sitepe. Kubwerera m'mbuyo - kuyambira mwendo womwe udayamba zolimbitsa thupi.
   
3. Stredl. Malo oyambira akuyimira sitepe, pomwe masitepe ena amatengedwa pansi. Pulatifomu ikakhala pakati pa miyendo, mwendo wotsogola umabwerera pamalo ake, kenako wachiwiri.
   

Mapazi osintha miyendo mosinthana

1. Bondo, kapena ayi (bondo). Gawo losinthira pang'onopang'ono liyenera kuchitidwa ndikugwada ndi kukweza mulingo uliwonse.
   
2. Khwerero-tap. Kukhudza nsanja uku, kumachitika ndi chala chakumiyendo chosagwirizanika, mosinthana. Kuyenda kumathandizira kupumula ndikuchepetsa kugunda kwa mtima.
   

Njira kwa odziwa zambiri:

Contraindications zolimbitsa thupi

Maphunziro sakuvomerezeka kwa:

• mitsempha ya varicose;
• hypermobility mafupa a m'munsi malekezero;
• kuvulala kwamasewera ndi kutupa kwamafundo kunja kwa nthawi yokonzanso;
• chizungulire, matenda oopsa;
• kuthamanga pazowonjezera;
• matenda aliwonse amtima ndi mitsempha, pomwe tikulimbikitsidwa kuti tisachite zolimbitsa thupi.

Kodi amayi apakati amatha kuchita masewera olimbitsa thupi? Ngati mtsikana ali ndi chidziwitso ndipo amadziwa masitepe, ali ndi malingaliro abwino ndipo akumva bwino, amatha kuchita. Kalasi yotsika pang'ono yopanda kulumpha ndiyokwanira pacholinga ichi. Kuchita masewera olimbitsa thupi mukakhala ndi pakati kumathandizira kuti magazi aziyenda bwino komanso kuthandizira kutenga pakati. Koma ngati kuchita masewera olimbitsa thupi ndikuletsedwa chifukwa cha edema yayikulu, kutsika kwamphamvu kapena kamvekedwe ka chiberekero, ndibwino kuti muwaimitse kaye.

Khwerero silikulimbikitsidwa kwa anthu omwe ali ndi kunenepa kwambiri, zomwe zimasokoneza kayendedwe kabwino ka kayendedwe kake.

Pakati pa masitepewo, katundu wabwino amagwera pamalumikizidwe am'munsi. Kulemera kwakukulu kwa thupi, kumawonjezera chiopsezo chovulala. Makasitomala oyenera phunziroli ndi munthu yemwe sanenepa kuposa makilogalamu 12.

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Zida

Zovala zolimbitsa thupi zilizonse, wophunzitsa masewera olimbitsa thupi, kapena nsapato yothamanga sangachite popanda pulogalamu yayikulu ya gel.

Zovala ziyenera kukhala:

1. Kupuma, koma osamasuka kwambiri, kuti ma T-shirts asakwere mpaka pakhosi ndipo mathalauza asamayandikire. Buluku lalitali, lalitali lingayambitse kugwa. Ndikosavuta kuwaponda pa steppe, kuterera ndikugwa.
2. Oyenera. Ndikofunika kusankha zovala zamasewera zothandizidwa bwino, m'malo mokhala ndi bweya wokhazikika wokhala ndi thovu ndi mafupa omwe amalowa mthupi. Momwemonso - jeggings zotsika mtengo komanso zazifupi kuchokera ku ma jeans akale. Woyamba samatulutsa thukuta, ndipo omalizirayo amakumba pakhungu poyenda.
3. Simuyenera kuvala nsapato pamasitepe okhwima okhaokha. Samateteza mapazi ndipo amakhala osalimba pamapazi awo. Kwa iwo omwe ali olimbikira kuchita masewera olimbitsa thupi ndipo amaphunzira makalasi opitilira awiri pa sabata, amalimbikitsidwa nsapato zazitali kwambiri.

Kodi ma bondo apadera ndi mawondo amafunikira? Pazolimbitsa thupi zanthawi zonse za munthu wopanda kuvulala, ayi. Ngati dokotala wamankhwala akulimbikitsani bandeji, musachotse.

Onerani kanemayo: Sam Simakweli Sophia (November 2024).