Zumba sikumangolimbitsa thupi, ndi phwando

Zumba ndi phunziro la gulu, monga kuvina mu kalabu kuposa masitepe, aerobics ndi tai-bo. Chinsinsi chagona mu nyimbo zamakono, zophweka zosavuta ndi alangizi ophunzitsidwa bwino. Zumba mwina amapezeka ku kalabu yapafupi yolimbitsa thupi. Koma kodi maphunziro awa ndi oyenera ndani?

Zumba

Wolemba Zumba Alberto Perez anali pachangu kuti akafike kuntchito, kotero adayiwala CD yake ndi nyimbo. Ankagwira ntchito yophunzitsa pagulu, ndipo palibe chochita koma kuyika pulogalamu yoyamba yaku Latin yomwe idapezeka, yomwe inali mgalimoto. Ndipo popeza nyimbozo ndizosamveka, ndiye kuti mayendedwe amathanso kupangidwa kukhala osavuta. Umu ndi momwe mawonekedwe atsopano adawonekera.

Zumba ndi gulu lolimbitsa thupi lomwe limaphatikiza ma latino osavuta, hip-hop, masitepe oyeserera komanso machitidwe oyambira... Aliyense akhoza kuthana nazo, ngakhale sanachitepo zoterezi.

Pa zumba mutha:

• kuvina, ngakhale simukudziwa momwe mungachitire;
• tulukani ngati palibe nthawi yamaphwando;
• kutaya zoipa;
• gwiritsani ma calories osaganizira za njirayo ndi ola limodzi loyenda mosasangalatsa.

Vuto lalikulu pamaphunziro ena am'magulu ndizovuta zovuta. Munthu amabwera kuti achepetse thupi ndikukhala wosangalala, m'malo mwake, amangoyimirira kumbuyo ndikuyesera kudziwa komwe angalumphe, momwe angaimire mapazi osagundana ndi mtsikana wapafupi naye. Zochitika zingapo izi, ndipo "ntchito yamasewera" imatha, popeza zikuwoneka kuti ndizosatheka kuphunzira zonsezi. Ndiye chimapatsa chiyani Zumba newbie kuti abwererenso? Kuphweka ndi kuthekera kosuntha momwe amakonda.

© pololia - stock.adobe.com

Ubwino wamaphunziro amtunduwu

Physiologically, iyi ndi imodzi mwamitundu yamaphunziro apamwamba othamanga kwambiri. Zumba amakweza kugunda kwa mtima kudera la aerobic ndikuwonjezera ndalama zama kalori. Zomwe munthu angatenthe zimadalira msinkhu wake, kulemera kwake komanso momwe angasunthire mwachangu. Koma pafupifupi, mutha kugwiritsa ntchito 400-600 kcal paola... Izi ndizofanana ndi wokonda kuyenda mwachangu.

Ubwino wogwiritsa ntchito zumba ndi:

1. Kugwiritsa ntchito kalori tsiku lililonse kumawonjezeka, ndikosavuta kuonda ndikuletsa zakudya zochepa.
2. Maganizo amakula, chifukwa uku sikungokhala kuyenda panjira kapena njinga yolimbitsa thupi.
3. Minofu imayamba kulira (ngati simunayambe mwasewera masewera). Palinso pulogalamu yapadera ya Strong By Zumba yomwe singakuthandizeni kugwedeza 100 pachifuwa, koma idzalimbikitsa magulu akulu am'mimba ndikuthandizira kutha msana. Strong buy zumba ndi phunziro lina. Palibe gawo lamagetsi mkalasi wamba.
4. Kukhazikika kumakula bwino, zowawa m'khosi ndi kumbuyo zimatha ngati zimayamba chifukwa cha kuphipha kwa minofu.
5. Mabwenzi atsopano amawoneka, zosangalatsa, kuchuluka kwamavuto kumachepa.

Kodi mawu oti "Zumba sachita masewera olimbitsa thupi, ili ndi phwando" amatanthauzanji? Ndikuti kulimba ndi zosangalatsa komanso thanzi. Chokhacho chomwe mungafune ndi nsapato, yunifolomu yamasewera komanso umembala wa kalabu yamasewera. Palibe maphunziro apamwamba, makalasi oyamba kumene kapena maphunziro aumwini omwe amafunikira. Kalasi iliyonse idapangidwira munthu aliyense. Mukamavina kwambiri, pamakhala katundu wambiri.

Langizo: Mutha kuyesa zumba kwaulere mwakupeza kanema wazowonera pa Youtube. Chitsanzo chikuwonetsedwanso pansipa.

Kwa mzinda uliwonse wazigawo, makalasi atatu a zumba sabata limodzi kwa mwezi azikulipirani ma jean m'misika yayikulu kapena maulendo awiri opita ku kalabu yausiku yabwino ndi zakumwa ndi zokhwasula-khwasula.

Chofunika kwambiri ndikuti ku Moscow, Kiev, Vladivostok kapena Balakovo, kasitomala alandila maphunziro omwewo. Ophunzitsa a Zumba amaphunzitsidwa pakati, amagwira ntchito molingana ndi mapulani omwe apangidwa kale. Nyimboyi imayendetsedwanso ndi Zumba Inc, chifukwa chake simumamvera kusakaniza kwa 2001 aerobics.

Kuipa ndi contraindications

Chosavuta chachikulu cha Zumba si phunzirolo palokha, koma kuyembekeza kopitilira muyeso. Aliyense amafuna kukhala ngati atsikana a Instagram omwe alibe, opopa matako, misana yolunjika komanso mapewa otchuka. Ndipo zimangokhala mtundu wanu wochepa chabe, ngakhale wosangalala.

Kuvina kwa Zumba ndi phunziro la Cardio lomwe cholinga chake ndikulimbikitsa kupirira ndikuwonjezera ndalama zama kalori. Sikuti idapangira kupangika kwa thupi, ndiye kuti, kupopera matako ndi ziuno... Ndipo amatha kulimbana ndi maulesi okhaokha, pokhapokha ngati mtsikanayo ali wachichepere komanso wowonda.

Pochezera Zumba katatu pamlungu, timapanga zoperewera pafupifupi 1200 kcal. Izi ndikwanira kuti muwotche magalamu 150 a mafuta. Ngati kuchuluka kwakuchepetsa thupi sikukuyenererani, muyenera kuchepetsako pang'ono zakudya, kuti mupange zoperewera tsiku lililonse.

Mwambiri, simudzakhala msungwana wolimbitsa thupi mwezi umodzi wopita kukalasi yamagulu. Ndipo phunziroli lili ndi zotsutsana:

• kuchulukitsa kwa matenda oopsa.
• mavuto aliwonse ndi malo am'munsi am'munsi, pomwe kutsegula ndizoletsedwa.
• okhwima "kuyanika" zakudya ndi mphamvu mphamvu maphunziro.
• scoliosis yoopsa, momwe kulumpha katundu sikuvomerezeka.
• mavuto amalumikizidwe amchiuno.
• Matenda amtima omwe amaletsa kugunda kwamphamvu kwambiri.
• tachycardia yoyambitsidwa ndi mankhwala (nthawi zambiri l-thyroxine).
• ARI ndi ARVI ndizotsutsana kwakanthawi.

© Monkey Business - stock.adobe.com

Zosankha zingapo pakusuntha kuchokera ku zumba

Pali zosunthika zambiri zoyambira. Nawa ena mwa iwo:

• Mambo sitepe ndi yosavuta yopita patsogolo ndikulowera mkati, kulowera mkatikati mwa thupi. Kulemera kumasamutsidwa ku mwendo wakutsogolo, ntchafu "yapotozedwa" kulowera pakati pa thupi.

• Rond ndi njira yopita ku mambo, koma kokha ndikusinthasintha mozungulira mwendo wothandizira. Muthanso kuthandizira bondo kuti mukulitse katunduyo.

• Kickback - gwedeza mwendo kumbuyo, ma glutes asokonekera. Ndipo kuti mukulitse kuvina, mutha kukweza manja anu mmwamba.

• Pendulum ndikudumpha kuchokera kuphazi lamanja kupita kumanzere.

• Cha-cha-cha-lumpha ndikulumikiza m'chiuno kumbali.

Kuti mumvetsetse bwino, onani zitsanzo za njira zoyambira kumene kwa oyamba kumene:

Zumba ndiosiyana ndi maphunziro ena am'magulu, apa wophunzitsayo samangolamula masitepewo, koma amangowonetsa.

Malangizo kwa Oyamba

Ndikofunikira kwa oyamba kumene kudziwa zofunika kuchita:

1. Ngati cholinga ndikuchepetsa thupi ndikupanga chithunzi chokongola, sikokwanira kupita ku maphunziro a Zumba kokha 2-3 pa sabata. Kuphatikiza apo, muyenera kuchita masewera olimbitsa thupi kawiri pa sabata, ndikugwiritsa ntchito gulu lililonse lalikulu lamankhwala mobwerezabwereza 8-12 munjira za 10-12. Zachiyani? Kusunga matako mozungulira, mikono sikuti "sag", ndipo m'mimba mwasandulika makina osindikizira. Masewera olimbitsa thupi ndi chitsimikizo cha mawonekedwe abwino a minofu ndi kamvekedwe, ndipo zumba ndi "wopanga mapulogalamu", ndiye njira yowonjezeretsa kugwiritsa ntchito kalori.
2. Ngati mukungofuna kuti musangalale pang'ono, kuthana ndi chizolowezi komanso kupsinjika, mutha kupita ku Zumba kokha, kapena kukachezera 1-2 pa sabata, komanso nthawi yonseyi, muzikondera zochitika zina zamagulu. Zochepa kwa oyamba kumene ndi magulu awiri a ola limodzi pa sabata.

Kodi ndiyenera kugula yunifolomu yapadera? Ngakhale pali ma leggings ndi T-shirts omwe amagulitsidwa, ndizotheka. Mutha kuvala mathalauza ndi T-shirt iliyonse yabwino yomwe imachotsa thukuta, koma nsapato ndi zovala zamasewera ndizofunikira.

Upangiri wofunikira kwambiri ndikuti tisatengere zomwe zikuchitika mopepuka. Khazikani mtima pansi, kukulitsa matalikidwe ndi kumasula mayendedwe, ndipamene mudzalandire phunzirolo.

© JackF - stock.adobe.com

Kodi mungachepetseko thupi ndi zumba?

Kuchepetsa thupi pa zumba ndichinthu chayekha. Mutha kuonda ngati:

1. Zakudya zopanda nzeru zakhazikitsidwa - kuchokera 1.5 mpaka 2 g wa mapuloteni pa kg ya kulemera kwa thupi, 1 g wamafuta ndi pafupifupi 1.5-2 g wa chakudya... Chifukwa chake, kuchepera kwa kalori kumapangidwa.
2. Chakudya chimalowa mthupi nthawi zonse, nthawi zonse mumakhala ndi zomwe mumafunikira, osati ma burger kapena kola.
3. Zakudyazo sizabwino kwenikweni malinga ndi zinthu zingapo ndipo sizisangalatsa.
4. Maphunzirowa sakhala ochulukirachulukira. Kuyenda pa zumba tsiku lililonse, kuwonjezera sitepe, fitbox ndi kupalasa njinga, komanso ola limodzi panjira yopumira komanso kugwira ntchito pang'ono ndi mphunzitsi wanu ndi njira yotsimikizika yosiya kulimbitsa thupi osawonda. Thupi limagwira ntchito mopitirira muyeso, dongosolo lamanjenje lamkati limatopa, munthuyo amavulala, kapena mwamseri kapena mopitirira muyeso. Chifukwa chake, kulimbitsa thupi koyenera kuyenera kukonzekera bwino, kenako ndikuthandizani.

Zumba ndioyenera kwa aliyense amene amakonda mtundu wa phunziroli ndipo akufuna kusangalala. Sikuti amayanika kuti ayambe mpikisano kapena maphunziro owonjezera othamanga, koma zithandiza kuti anthu wamba azitha kupirira, kutopa, kunenepa kwambiri komanso kusasangalala.

Onerani kanemayo: Champion by Steve Aoki feat Raja Kumari and Bok Nero (December 2024).