Kodi ma aerobics ndi chiyani, mitundu yayikulu ndi chiyani kwa iwo?

Ndikosavuta kutchula mitundu yonse ya ma aerobics. Phunziro latsopano limapezeka tsiku lililonse. M'zaka za m'ma 90, tidachita nkhonya, ndipo m'ma 2000, tidayamba kuvina zumba zambiri. M'zaka zaposachedwa, mafani akhala akudumpha pa trampolines, kupota ma ergometers, kuchita zolimbitsa thupi mwamphamvu kwambiri, ndikumavina.

Makampaniwa akuchita zonse kuti munthu aliyense athe kumenya nkhondo osachita masewera olimbitsa thupi. Makamaka anthu amabwera m'makalasi othamangitsa kuti achepetse thupi. Ngakhale mwaukadaulo amatha kungoyenda mumsewu kapena paki. Ndipo idzakhalanso katundu wazungulira yemwe amayamba kupirira. Mawu ofanana ndi zomwe amachita mu kalabu yolimbitsa thupi, koma otsika mtima.

Mwachidule za mawu oti "aerobics"

"Aero" ndi Chi Greek kwa "mpweya". Mawu oti "aerobics" adapangidwa ndi katswiri wazamisala waku America a Kenneth Cooper. Kotero adayimba Zochita zomwe thupi limagwira ntchito modzidzimutsa ndi kugunda kwamtima kwambiri... Thupi limagwiritsa ntchito mpweya ndi glycogen, komanso mafuta amthupi ngati glycogen siyokwanira. Mtundu wakale kwambiri wa ma aerobics ndikuyenda bwino.

Ubongo wa Cooper umafanana ndi masewera olimbitsa thupi aku Soviet Union ndipo cholinga chake chinali:

• kupewa hypodynamia;
• kuonda;
• kulimbitsa mtima wamtima.

Njirayi inafalikira mwachangu. Ena adayamba kudumpha m'magulu mwamphamvu, zomwe tonsefe timakumbukira kuchokera pamavidiyo akale, ena - kuti azichita nawo kanema wa Jane Fonda, ndipo enanso - kuthamanga. Pafupifupi momwemonso kuti ma aerobics amapezeka ngati chodabwitsa chamakono.

Kusiyanitsa kokha ndi komwe kudawonjezedwa ndi mitundu yazida zomwe zimagwiritsidwa ntchito, magawo azigunda za mtima ndi mtundu wa katundu.

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Mitundu ya ma aerobics ndi mawonekedwe awo

Palibe ntchito yovomerezeka pamutu wakuti "mitundu ya ma aerobics ndi gulu lawo". Padziko lonse lapansi, ma aerobics amasiyana m'maphunziro apamwamba komanso otsika kwambiri... Kulimba kwamphamvu kumatanthauza kugunda kwa 60% ya kuthamanga kwambiri kwa mtima komanso kupezeka kwa kulumpha pulogalamuyi. Ngakhale omaliza silo lamulo. Kupita njinga ndi kuyenda kumathetsa kukweza, koma "kupotoza" kugunda kwa mtima kwambiri. Kutsika kocheperako ndi 50-60% yamitengo yanu yayitali kwambiri yamtima.

Kutalika kwa mtima wathanzi kumawerengedwa pogwiritsa ntchito chilinganizo "220 kusiya zaka za kasitomala."

Ntchito mwamphamvu kwambiri ndi:

1. Pitani kupatula makalasi oyamba kumene.
2. Mitundu yonse ya fitboxing, kickboxing ndi piloxing.
3. Zumba.
4. Maphunziro a Trampoline.
5. Kangoo amalumpha.
6. Hip Hop ndi Jazz Funk.
7. Kuswa.
8. Kuthamanga kwambiri, kuthamanga.
9. Maphunziro a gulu ophunzitsira bwino.
10. Kugwiritsa ntchito kwakanthawi kochepa komwe kumaphatikiza kulimbitsa mphamvu ndikudumpha.
11. Pafupifupi chilichonse chomwe chimaperekedwa muma marathons a pa intaneti okhala ndi ma burpees ndi kulumpha.

Yoga yolimbitsa thupi imaphatikizapo pafupifupi mitundu yonse ya yoga yolimbitsa thupi, kupatula yoga yoga yamphamvu ndi zosankha m'chipinda chotentha, ma Pilates, ma aerobics osagwedezeka omwe ali ndi mitsempha yolimbitsa thupi (aerodance, aerobix), mitundu yonse ya ballet yolimbitsa thupi, kuyenda pa treadmill ndi panja.

Kusambira kumatha kukhala kwamphamvu kwambiri kapena kotsika kwambiri, kutengera luso la osambira komanso kuthamanga kwa kayendedwe kake.

Chonde dziwani: Chikhalidwe chachikulu cha phunziro la aerobic ndi kupezeka kapena kupezeka kwa kudumpha komanso kugunda kwa mtima wa kasitomala. Kaya pali mikondo yovina kapena ayi, ndi nyimbo zamtundu wanji zomwe zimagwiritsidwa ntchito, kapena ayi masewera olimbitsa thupi omwe ali ndi zida zazing'ono amayambitsidwa - sizofunikira kwenikweni.

Pepala lalifupi lachinyengo lomwe mungasankhe:

1. Pasapezeke zotsutsana. Kunenepa kwambiri kuchokera pamlingo woyamba, matenda am'mfundo, msana, mtima ndi mitundu yotsika kwambiri.
2. Phunziro liyenera kukhala losangalatsa. Palibe chiwawa, palibe amene adzaphunzire mitsempha ndikuvutika kwa maola ngati sizosangalatsa.
3. Muyenera kuchita masewera olimbitsa thupi osapitilira maola 2.5-3 pa sabata, apo ayi muyenera kuwonjezera kwambiri kuchuluka kwa kalori ndi michere yanu kuti mupeze bwino.

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Ubwino

Mitundu yonse yamaphunziro a aerobic adapangidwa kuti akhale athanzi. Koma palinso mpikisano wopikisana - masewera olimbitsa thupi (zambiri pansipa). Magulu amapikisana nawo ndipo zinthu zodumpha zovuta zimagwiritsidwa ntchito.

Mawu oti "Wellness aerobics" amatanthauza kulimbitsa thupi kochita bwino. Malingaliro onsewa ndikuti mukakhale nawo pamaphunziro katatu pa sabata, musapitirire ndi kuwunika momwe zimakhalira.

Mitundu yayikulu ili mgulu lililonse:

1. Gawo - awa ndi magawo, kulumpha ndi maulalo akuvina pamapulatifomu apadera. Ophunzira amabwereza pambuyo pa wophunzitsayo. Pamapeto pa phunziroli, pakhoza kukhala gawo laling'ono lamphamvu pa "madera ovuta" - mchiuno, matako, abs kapena mikono.
2. Zumba - Amavina ku Latin, pop komanso hip-hop. Omangidwa kuti azigwira ntchito pamavuto, kuwotcha mafuta ndikuti musatope. Wophunzitsayo samadzipangira yekha mayendedwe, koma amaphunzira malinga ndi pulogalamu ina yapakati.
3. Fitbox - kutsanzira nkhonya kuchokera ku nkhonya ndi masewera omenyera pa thumba. Amagwiritsa ntchito magolovesi komanso ofewa kuposa masewera a karati. Palinso maulalo "okuvina" - zinyalala, masitepe, nthawi zina zimayenda mozungulira holo.
4. Tai-bo - phunziro lokhala ndi nkhonya ndikuyamba mlengalenga, popanda mapeyala.
5. GRIT - maphunziro othandizira ndi ma burpees, ma dumbbell swings, kuphatikiza mphamvu zolimbitsa thupi.
6. Maphunziro ozungulira - nthawi zambiri squats, mapapu, ma push-up ndi machitidwe osiyanasiyana am'manja ndikubwerera ndi zida zazing'ono. Sifika pazolimba malinga ndi kagayidwe kazinthu. Amangokhala ndi magwiridwe antchito a thupi mthupi.
7. Maphunziro apakatikati - Zitha kuphatikizira kusinthana kwa mphamvu ndi kudumpha, ndi miniti pansi pamphamvu yamagetsi ndi masitepe opepuka awiri. Palibe miyezo, wophunzitsa amangomanga katunduyo mosadalira.
8. Funk ndi jazz-funk - mayendedwe awiri kuchokera kumapeto kwa zaka za m'ma 90 zapitazo, omwe atchuka masiku ano, chifukwa cha mafashoni a nthawi imeneyo komanso nyimbo zofananira. Awo ndi magule omwe amafanana kwambiri ndi hip-hop.

Ma pilate ndi yoga amatha kusiyanitsidwa padera. Otsatira awo sangavomereze kuti nawonso ndi ma aerobics, koma amayesetsa kutulutsa ulusi "wocheperako" ndipo amafuna mpweya.

Yogwiritsidwa ntchito

Kugwiritsa ntchito ma aerobics kumatanthauza zinthu zomwe zimagwiritsidwa ntchito ngati gawo lamaphunziro m'masewera osiyanasiyana komanso ngati gawo la ziwonetsero zosiyanasiyana ndi zisudzo. Mwachitsanzo, ngati munthu akuchita masewera olimbitsa thupi ndi cholinga chokhazikitsa minofu, masewera olimbitsa thupi pa treadmill kapena kuvina pa zumba adzagwiritsidwa ntchito kwa iye.

Chofunika: chiwembu chosavuta chingakuthandizeni kusankha mtundu wa ma aerobics omwe agwiritsidwa ntchito. Ngati katundu wamkulu ali wamphamvu, ma aerobics sayenera kukhala ocheperako ndipo, ngati kuli kotheka, osagunda thumba ndi manja ndi miyendo. Ngati cholinga chake ndikuchepetsa thupi, pangakhale kusintha kwa kuchita masewera olimbitsa thupi "olimbitsa thupi" monga maphunziro apagulu. Poterepa, maphunziro owonjezera akhoza kuphatikizidwa.

Malamulowa ndi:

1. Ngati cholinga ndikuchepetsa, kulimbitsa mphamvu kumagwirizana ndi njira 12 zogwirira ntchito pagulu lililonse la minofu ndipo munthu amagawika kangapo pamlungu 3-4, kugwiritsa ntchito ma aerobics kumatha kuvina m'mimba, zumba, kupalasa njinga, kuyenda ndi katundu wamba, kapena gawo la oyamba kumene.
2. Ngati kuchepa thupi kumachitika mozungulira kapena moyenera, gulu la ma aerobics liyenera kupewedwa. Chosankha chanu ndi chopondaponda, njinga zolimbitsa thupi, kapena ellipsoid ndi kugunda kwa mtima kosaposa 70% yazambiri.
3. Ngati munthu sagwira ntchito yochitira masewera olimbitsa thupi ndipo sakonzekera kutero, koma akufuna kuti achepetse kunenepa, chisankhocho chimakhala chaulere, maola 3-4 pa sabata mchipinda cha aerobic chokhala ndi mphamvu yapakatikati mpaka mwamphamvu kwambiri.
4. Ngati cholinga chake ndi kupindula kwa minofu ndikupanga thupi, ma aerobics othandiza kwambiri ndimayendedwe ochepa 2-3 pamlungu kwa mphindi 30. Ikuwonjezera pang'ono kugwiritsa ntchito ndalama za kalori, kulimbitsa mtima wamagetsi ndi kukonza kuchira ku mphamvu.

Kodi ndizotheka kupanga mawonekedwe okongola ndi ma aerobics okha? Zimatengera zabwino, inde. Ngati wina akufuna kupanga masewera olimbitsa thupi, amafunikira maphunziro olimba. Kodi mumakhutitsidwa ndi kuchepa chabe, minofu yaying'ono komanso kufanana kwanu? Takulandilani ku gulu la aerobic ndipo musaiwale kudya.

Chofunika: ma aerobics si "ochepetsa thupi." Zimathandizira kugwiritsira ntchito thanzi komanso ma calorie. Koma kuti munthu achepetse thupi kapena ayi zimadalira kavalidwe kake ndi kuchuluka kwa zopatsa mphamvu zomwe amadya.

Masewera

Ndiwampikisano. Imadziwika ndi Ministry of Sports of the Russian Federation. Maudindo amaperekedwa, mpikisano umachitika. Pali magawo othamangitsa masewera m'mizinda yayikulu, m'masukulu amasewera ndi mayunivesite.

Othamanga amapikisana pamasewera olimbitsa thupi, omwe atha kukhala:

• mapangidwe atali ndi ozungulira;
• kudumpha kosiyanasiyana;
• imagwa kuchokera pachithandara ndikuchita masewera olimbitsa thupi pansi.

Ndiwoluso waluso ngati masewera olimbitsa thupi. Maluso, mawonekedwe akuthupi ndi zokongoletsa zimayesedwa mokwanira. Mitsempha imapangidwa ndi othamanga okha kapena makochi awo. Palibe muyezo. Oweruza amagwiritsa ntchito sikelo yapadera kuti adziwe opambana.

Pali magulu azaka zambiri, ochita nawo mpikisano amapikisana m'modzi - wazaka zopitilira 18. Kuphatikiza apo, mpikisano umachitika ndi magawano:

• payekha;
• awiriawiri;
• mwa atatu;
• m'magulu.

Masewerawa siotchuka kwambiri, nthawi zambiri magulu amakhala mokangalika, koma masewera olimbitsa thupi amakhala ndi mphamvu, kusinthasintha, kupirira ndikupanga masewera othamanga.

Mwachidule

Aerobics ndi osiyanasiyana. Aliyense angathe kuchita izi - kuyambira wachinyamata mpaka munthu wokhwima kwambiri. Kulimbitsa thupi kumasankhidwa malinga ndi zomwe amakonda; mutha kuzichita pagulu komanso kunyumba ndi makanema. Palokha, othamangitsa sayambitsa kuwonda, koma ngati inu kuphatikiza izo ndi chakudya chamagulu ndi kalori kuchepekedwa ndi mphamvu zolimbitsa, mungathe kwambiri kusintha chithunzi.

Onerani kanemayo: Lose Belly Fat Super Fast with this Exercise - After 1 Week you will get Good Results lAerobic Class (November 2024).