I-Power aerobics - isethi yokuzivocavoca okuhloswe kuphela ekuthuthukiseni umzimba emzimbeni, kanti futhi iqinisa imisipha futhi ilahle ama-kilogram amaningi.
Amakilasi okuvivinya umzimba aphansi, okokuqala, izinyathelo ezifana kakhulu nokunyakaza komdanso, okuhlanganiswa okuhlanganiswa-izigamu ezihlangene. Qinisekisa ukuthi isinyathelo sokuthi aerobics asinayo yini izinyathelo zomdanso, kunezandla kuphela zokuzivocavoca ezenziwa ngomzamo omncane, ngenkathi ngesivinini esisheshayo. Ngokuvamile, emzamweni wokuzikhandla kukhona ama-rumbbells kuze kufike ku-10 kg noma imigoqo ekhethekile ye-aerobic, ungasebenzisa futhi izici ze-bodybuilders.
Ukuvivinya umzimba ngendlela kuletha izinzuzo ezinkulu emzimbeni. Ngakho-ke, ngesikhathi sokuqeqesha, amathambo, izinhliziyo zempilo ziqiniswa, amathuba okuba nesifo sokuqina kwesifo sofuba sinciphisa, futhi ukusebenza kwamandla kuyanda. Inzuzo ye-aerobics yesinyathelo iwukuthi lolu hlobo lomzimba lunomthelela omkhulu ekulahlekeni kwesisindo. Lesi yisici esithinta amantombazane kakhulu.
Ngandlela-thile, namuhla ubulili abaningi obuhle abuyeki ukuvivinya umzimba futhi ekhaya. Ngemuva kwalokho, namuhla i-intanethi ayinayo incazelo enembile yezivivinyo ezithile. Ukuvivinya umzimba okuncane kunamaphikisho amancane - yiqiniso, ingumkhuhlane ophezulu, isizungu, ukutholakala komdlavuza kanye nokwehlukana okwenzeka ngaphansi kwezinyanga eziyisithupha ezedlule.
Ukudla okunempilo eklasini ye-aerobics
Ukudla okunomsoco ngaphambi nangemva kokuqeqesha kuyinto i-protein cocktail. Ithengiswa ngesimo se-powder, eyenzelwe ukulahlekelwa kwesisindo nokukhula komzimba. Imikhiqizo enjalo ayinayo i-fat futhi inganiki isisindo esiningi, ibuye i-vithamini ecebile futhi iqukethe inani eliphelele lama-protein.
Kusukela kumikhiqizo elula:
- Ngaphambi kokuqeqeshwa : amahora amabili noma amathathu - ukudla okujwayelekile, kungcono ukunikeza okuthandayo ama-carbohydrate (irayisi, ukunye okunye okunye okunye nokunye okuncane) kanye namaprotheni (izinkukhu, izinhlanzi).
- Isikhathi sehora ngaphambi kokuqala kokuzivocavoca, ungaphuza i-yogurt noma udle ibhanana.
- Phakathi nokuqeqeshwa : ukugcwalisa njalo amanzi okugcina emzimbeni, kungcono ukuphuza amanzi ahlanzekile ajwayelekile.
- Ngemuva kokuqeqeshwa, umzimba uhlale uvutha amafutha namakhalori, kepha ukubuyisela imisipha udinga amaprotheni.
Uma ufuna ukulahlekelwa isisindo, ntambama akufanele udle ama-carbohydrates futhi unciphise ukudla kwamafutha agcwele.
I-Power Aerobics: Ukuzivocavoca
- Imigqa ebubanzi behlombe, amasokisi ahambisana nomunye. Izandla ezinezimbongolo ezingeni lehlombe. Bend futhi ungavumeli izingalo zakho kuze kube yilapho uzwa umuzwa ovuthayo emisipha. Ngemuva kokuphumula, ungaphinda ubuyekeze lo msebenzi.
- Hlela emuva kwebhokisi le-gymnastic ekhoneni lika-45 degrees. Lala phansi ngakwesokunene sakho futhi, ubeke unyawo lwakho ezinyaweni zakho, uphakamise izinzwane zakho phansi. Beka isandla sakho sokunene ngaphansi kwekhanda lakho. Ngakwesobunxele, thatha i-dumbbell bese uzama ukuyikhipha ukuze ingalo ihambisane nomzimba, lo mbongolo wathinta umlenze, nesundu sibheke phansi. Phakamisa isandla ne-dumbbell up, phakamisa, buyela emuva esimweni sokuqala. Ngaphambi kokuphindaphinda ngamunye, xhuma futhi wehlise amahlombe ngaphandle kokuphakamisa ihlombe.
- Ama-dumbbells asezandleni zakho, izinyawo ziyi-width-width ngaphandle. Ngaphandle kokushintsha isimo salolu daba, zama ukuhambisa inyawo lokunene ekhoneni lama-degree angu-45, thatha isinyathelo ohlangothini nolunye. Phinda okufanayo ngomlenze owodwa.
- Faka izinkinobho ezingakwesokunxele emgqonyeni wenduku yekhebula. Vuka ngakwesokudla ku-rack yalesi simulator kude nohhafu wesinyathelo. Bamba ngesandla sokunene ngesandla sokunene, wabeka ngakwesobunxele ebhande. Phakamisa umlenze wakho wesobunxele kancane futhi ngomzamo udonsa kancane kancane futhi ohlangothini ukuze leli angle libe ama-45 degrees. Zama ukuguqa ibanga lomlenze osekelayo.
Isethi ehlukile yokuzivocavoca ongayibona kule vidiyo: