Abantu abaningi bacabanga ukuthi imidlalo inhle futhi ingathandeki, kodwa akunjalo, futhi njengesibonelo, ungaletha umdanso we-zumba, okubhekisela ekuqeqesheni impilo. Lesi siqondiso sithuthuka ngamandla emazweni amaningi, futhi sibhekene nabezindaba besilisa nabesifazane.
Uyini umdanso we-zumba?
Lolu hlobo lomzimba luhlanganisa ukunyakaza kusuka ezikhombini ezimbili eziyinhloko: ama-aerobics namaDances ase-Latin American. UZumba ubonakale engozini ngenxa yomfundisi wezempilo u-Alberto Perez, owakhohliwe ukuthatha umculo we-CD ukuze afunde esinye isifundo, ngakho wasebenzisa iqoqo lamaculo aseLatin American athola imoto yakhe. Ngenxa yalokho, ukuqeqesha kwaba mnandi futhi kuyathakazelisa, futhi zonke izivakashi zesifundo zacelwa ukuba ziqhubeke kule ndlela. Ngenxa yalokho, ungafinyelela esiphethweni sokuthi i-zumba iyinhlanganisela yomdanso kanye nokuvivinya umzimba, ngisho namandla amnandi namandla.
Nakuba i-zumba inezinzuzo eziningi, akunakwenzeka ukunganaki ukuphikisana okukhona:
- izinkinga ngenhliziyo nemithambo yegazi;
- umfutho wegazi ophezulu;
- isikhathi sokuvuselela emva kokuhlinzwa noma ukuhlukunyezwa;
- izifo zesimiso sezinzwa;
- ezinye izifo ezimbi.
Yiziphi izinkomba zomdanso e-zumba?
Nakuba lo mkhuba wezemidlalo usuvele usanda kutholakala, sekukhona izinhlobo eziningana: eziyisithupha eziyisisekelo neziningi eziningi, kuye ngokuthi umqeqeshi kanye nezwe lapho umsebenzi uqhutshwa khona. Izinhlobo eziyinhloko zomdanso zumba:
- Zumba Basic . Uhlelo oluyisisekelo, olwenziwe ngqo ngumlobi we-zumba.
- Zumba Basic 2 . Izinyathelo eziyisisekelo nazo zisekelwe, kodwa amadansa aseNingizimu Melika afakiwe, isibonelo, i-samba, i-flamenco ne-tango.
- I-Zumba Gold . Uhlelo olwenzelwe abantu abaneminyaka yobudala kanye nabakhubazekile. Ihlanganisa izici eziningi zokugxila ezingafaki ukucindezeleka enhliziyweni, amalunga nokunye okunye.
- I-Zbmba Toning . Isiqondiso se-aerobic kunazo zonke, esihlanganisa izinhlobo eziningi zomculo nokunyakaza. Kuhloswe ekusebenzeni izindawo eziyinkimbinkimbi kakhulu.
- I-Aqua Zumba . Uhlelo olwenzelwe ukuqeqeshwa emanzini. Lokhu kuyindlela enhle kakhulu kubantu abanenkinga ngamalunga.
- Zumbatomic . Ukuqondiswa komndeni, lapho abazali nezingane ezineminyaka engu-12-15 bahlanganyela.
Dual dance dance zumba
Umkhuba wokuzivocavoca umdanso uqhubeka njalo futhi uma ekuqaleni ukunyakaza kwakuyi-solo, yilolu suku uma ufuna ukuthi ungaya emakilasini ahlangene. Njengoba ukuqeqeshwa kusekelwe emidlalweni yaseLatin American, lapho ukuxhumana nomlingani kubalulekile, umdanso omuhle we-zumba ubonakala ngokucacile nakakhulu. Ngaphezu kwalokho, ukudansa phakathi kokubili kusiza ukunqoba ukuhlazeka futhi kukhululwe kakhulu.
Umdanso we-zumba wesifazane
Okungaphezu kwakho konke emakilasi e-zumba yabesifazane, futhi lokhu kungenxa yenani elikhulu lezinzuzo:
- Umzimba wonke uthola umthwalo, futhi imisipha yemilenze nesisu isuke ihlolwe kakhulu, okuyiyona inkinga kakhulu. Ngenxa yalokhu, imiqulu iyancipha, futhi i-cellulite iyahamba.
- Ukudansa i-zumba yamantombazane kusebenza futhi kukuphefumula ngenkuthalo, okubangela ukuphefumula kwegazi nokuthuthukiswa kwezinqubo zemithi emzimbeni.
- Ukuqeqesha kungaqhathaniswa nokubuthelwa kwezitho zangaphakathi, ngakho kuthuthukiswa kokugaya kanye nomsebenzi wezinye izitho.
- Umdanso we-zumba usiza ukulungisa ukuma nokuqinisa ukuhambelana kokuhamba.
- Ukuqeqeshwa kuhle ngomsebenzi wesimiso sezinzwa, enikeza imizwa emihle.
Izindandatho zomgwaqo zumba
Ungabiza lokhu isiqondiso sokufaneleka nokudansa emigwaqeni, ngoba ihlanganisa izitayela eziningi ezifashisayo, isibonelo, salsa, mambo, cha-cha, reggaeton, samba nabanye. Umdanso omuhle kakhulu we-zumba uhlanganisa izingxenye zomdanso waseColombia omdabu - kumbia. Kunezinhlobo ezahlukene zokuqondiswa komzimba omusha wokudansa, futhi ezinye zazo zihlanganisa ukunyakaza kusuka emidlalweni yesizwe yama-Arabhu namaNdiya.
Dance zumba ukulahlekelwa isisindo
Uma ufuna ukulahla amakhilogremu angaphezulu, khona-ke i-zumba ifanelekile kulolu lugqoko, ngoba luhlanganisa ukuvivinya umzimba kwe-aerobic namandla. Ukudansa ngesitayela se-zumba kusebenza emaqenjini ayisisekelo emisipha, futhi kugcizelelwe okukhethekile emaceleni nasezintweni. Ngehora lokuqeqeshwa okusebenzayo, ungaphonsa amakholori angaphezu kuka-500. Ngenxa yokuqeqeshwa ongayilahla i-cellulite , qinisa umzimba futhi wenze umzimba ube mnandi kakhulu.
Fitness ukudansa zumba
Ukuthandwa okukhulu kwalesi siqondiso sezemidlalo kuchaza ukubukeka kwezinye izinhlobo zezilwane, ezisekelwa izakhi ezintsha kanye nezinhlamvu "ezithakazelisayo" ezithakazelisayo. Ihambisa izikhombisi-ndlela ezinjalo:
- Izwekazi . Isifundo senzelwe ukuze sikwazi ukuwenziwa ngabantu banoma yisiphi isikhathi futhi siqeqeshiwe ngokomzimba. Ezimweni eziningi, umdanso onjalo we-zumba wamanje usetshenziselwa ukufundisa izivakashi ezintsha. Ekuqeqesheni kungabandakanya izinto zomdanso wesizwe emazweni lapho isifundo senziwa khona. Eqondeni umqeqeshi wezwekazi ukhumbula ukukhetha kokudansa kwezilaleli.
- Zumba ithoni . Umgomo oyinhloko walolu hlobo ukukhipha ngokucophelela iqembu elithile lemisipha, ukushisa amafutha namakhalori. Ngalokhu, ukuqeqesha kusebenzisa imishini ehlukene, isibonelo, ukuthungatha noma ukulinganisa emilenzeni. Ngenxa yalokhu, umthwalo wanda, futhi indawo yenkinga iyasebenza ngisho nangaphezulu.
- Isiyingi . Yenza isifundo ngokungazelelwe e-gym. Ukuqeqesha kuhlanganisa ukudansa zumba nokuzivocavoca umzimba kuma simulators. Leli qembu lihlukaniswe izingxenye ezimbili, okunye okunye. I-simulators yenza izivivinyo zokusebenzisa izicubu ezisemqoka: ama-hamstrings, press, triceps njalonjalo. Ukudansa kunikeza isidingo se-cardio-load esibalulekile sokushisa amafutha. Ukuqeqeshwa kudlulela ezimweni eziningi isigamu sehora.
- Amandla kusuka kuTanya Beardsley. Eyaziwa emazweni amaningi, umqeqeshi womzimba wokudansa unolwazi oluhle, futhi waqala uhlelo lwamandla olwenzelwa abadlali abanolwazi, ngoba lukhulu kakhulu. Ukuqeqesha kuhlanganisa ukunyakaza okuvela emzimbeni wokuzivocavoca kanye namandla. Uhlelo lweTani Beardsley lusiza ukusebenza kahle izintambo, umshini wezinkinobho, izinkalo kanye nemisipha yezandla.
Dance zumba emanzini
Ukuhluka okuncane kokuqeqeshwa kudansa emanzini, kodwa ngesikhathi esifanayo kuphumelela. Abantu abakhubazekile, ngezinkinga ezihlangene , abesifazane abakhulelwe, njalo njalo bangakwenza. Izindleko zokudansa Zumba zithathwe ku-aqua aerobics, kodwa zenzelwe ama-Latin American motif. Abahlanganyeli bokuqeqesha basesigubhu echibini, kodwa ukwandisa umthwalo ungakwazi ukugcoba emanzini nakakhulu. Ukusebenza komdanso we-zumba kuthuthukiswa isidingo sokunqoba "ubungani" bamanzi.
Zumba umdanso wokudansa
Ukwandisa ukuphumelela kokuqeqeshwa kwisinyathelo sokuqala se-zumba esingeziwe. Ngenxa yokukhuphuka nokukhuphukela entabeni, izihluthuzo ziyobe zihlukunyezwa kakhulu, ngisho nemisipha encane ibandakanyeka emsebenzini. Ukudansa i-zumba esiteji kuleso simo kuningi ukuqeqeshwa kwe-cardio. Isinyathelo asikwazi ukusetshenziswa ngesikhathi sokusebenza konke, kodwa kuphela ingxenye encane yayo. Umthwalo omuhle ungatholakala emaminithini angu-20. Izakhi zomdanso we-zumba zivumelane kalula endaweni yesikhulumi.
Ukufunda ukudansa zumba
Ekuboneni kokuqala kungase kubonakale ukuthi lesi siqondiso sokufaneleka silula, kodwa empeleni kuningi lokunyakaza komdanso okudingeka kwenziwe kahle. Ukuze ufunde umdanso we-zumba, ukuqeqeshwa kungcono ukudlula emakilasini akhethekile ngaphansi kokuqondiswa komqeqeshi. Kulezi zikhungo eziningi zokufaneleka kukhona ochwepheshe kule ndlela. Isikole somdanso we-zumba ezikhathini eziningi sinikeza ukuqeqeshwa, sihlukaniswe ngezigaba ezintathu:
- Okokuqala, sekufudumala ukufudumala, okwakudingeka wenze ukunyakaza komdanso okulula ukufudumala imisipha, imigqa namalungu. Ngaphandle kwalokhu, awukwazi, ngoba ingozi yokulimala izokhula kakhulu.
- Esikhathini esilandelayo, kukhona umthwalo wamandla, kodwa ngezinga elilinganiselwe. Lapha abantu bafunda futhi bahlezi izinqwaba ezincane. Ezikoleni eziningi, abaqalayo baqeqeshwe ngokwehlukana futhi bafunda kancane kancane ukunyakaza okuyisisekelo esigabeni sesibili, nalabo asebenzile kakade batadisha izinyathelo eziyinkimbinkimbi futhi bavuselele inqubo.
- Ingxenye yokugcina yokuqeqesha isivele isekelwe ekusebenzeni kwemigudu efundiwe, ehlangene ibe ngomdanso owodwa wokushisa.
Ungafunda kanjani u-zumba umdanso ngokwakho?
Uma ufuna ukwenza i-zumba kungaba ekhaya. Ngenxa yalokhu ungabuka ukuqeqesha okuhlukile, uphinda ukunyakaza. Ukudansa izindlu zumba ngeke kusebenze uma ungacabangi imithetho enjalo:
- Uma kunokwenzeka, yenza phambi kwesibuko ukuqapha ukunyakaza.
- Ukuqeqesha kumele kwakhiwe ngendlela yokuthi isichazamazwi kuqala ezinyaweni zakho, bese uxhuma kanye nezitho ezingenhla.
- Qala ngokulinganisa okungenani futhi okokuqala ukunyakaza komuntu ngamunye, bese uhlanganisa nabo emigqeni nasendaweni yomdanso we-zumba.
- Ezinyangeni ezimbalwa zokuqala, ungadluli umzimba. Isixazululo esihle kakhulu ukuqala ngokunciphisa futhi njalo ukwandisa umthwalo, khona-ke ungabona intuthuko enhle.
- Uma ufuna ukuthola umphumela, ungayeki ukuqeqeshwa, ngoba ukuhlala njalo kubalulekile. Inombolo encane yezifundo ngesonto izikhathi ezintathu.
- Zikhethele izingubo ezikhululekile nezicathulo, ukuze kungabikho lutho oluthintekayo ukunyakaza.
- Ukulahlekelwa isisindo akubalulekile ukuqeqeshwa kuphela, kodwa nokuhambisana nokudla okunempilo nokuphuza.
- Uma uzizwa ungalungile, kungcono ukuyeka ukuqeqeshwa, ukuze ungagcini lesi simo.
Umculo womdanso zumba
Ukusebenza ekhaya, kudingeka ukhethe amathrekhi womculo wesigqi nomculo, ngakho awufuni ukuma. Kungcono ukusebenzisa amaqoqo akhethekile lapho izingoma zomdanso we-zumba zihlelwa ngendlela ethile: ekuqaleni kuzoba khona amathrekhi wokufudumala , emva kokuqeqeshwa okujulile, nasezingcweni zokugcina zokuphumula. Ungakhetha uhlu lwethrekhi ngokwakho futhi isibonelo unganikeza amathrekhi anjalo:
- Pharrell Williams «Happy».
- Inna «Yalla».
- I-Major Lazer feat. I-DJ Snake & MØ «Lean On».
- RedOne "Awudingi Umuntu".
- Sia «Cheap Thrills».
- Ariana Grande ft. UNicki Minaj «Ohlangothini Ohlangothini».
- U-Justin Bieber. "Uxolo."
- U-Justin Timberlake "Awukwazi ukumisa umuzwa".
- Shakira ft. Maluma "Chantaje".
- UJennifer Lopez "Akuyena umama wakho".