Isinyathelo Aerobics - Ukuzivocavoca

Isinyathelo se- aerobics siyisakhiwo esiyingqayizivele somqeqeshi wezempilo waseMelika, okuyinto ekahle kubantu abafuna ukubuyisela ifomu labo ngemuva kokuhlukumezeka, ukugula, nalabo abafuna ukuqinisa imilenze namadokodo, bafunde ukuhamba ngomculo ukuya emculweni futhi bajabule. I-set of exercises for step aerobics ngokuvamile ithatha amaminithi angu-20 kuya ku-30, amakilasi aphethwe ngomculo osheshayo.

Ngakho-ke, ake siqale ukusebenza kuleso sibalo ngokuzivocavoca ngesiteji se-aerobics!

1. Sibheke ubuso nesinyathelo, thatha isinyathelo ngesinyawo sakho sokunene ukuze uhambe, bese ushiya, futhi ngokunye unciphise imilenze yakho phansi. Lesi yisinyathelo esiyinhloko ekuziphenduleleni kwe-aerobics. Senza ukuphindaphinda okungu-10. Ukuze ukhululeke ungathatha ezandleni zama-dumbbells amancane.
2. Phinda ukuqala kokuzivocavoca kokuqala, kuyilapho sisendaweni yesikhulumi, sinciphisa umlenze wesokunxele kuya phansi, ohlangothini, ngenkathi uhlakaza. Sabuyela unyawo esiteji, futhi ngokunye senze phansi imilenze emibili phansi. Senza ukuphindaphinda oku-6 ohlangothini ngalunye.
3. Ukuphakamisa umlenze wesokudla kwesinyathelo, kwesokunxele - ukujikijela phambili, phansi kwesiteji. Khona-ke senza u-swing back emuva, sihlehla phansi, futhi sinciphisa umlenze wesokunxele. Senza ukuphindaphinda okungu-10.
4. Siphakamisa umlenze wesokudla esiteji, vusa ngakwesobunxele emadolweni, isandla sokunene sifinyelele phezulu. Sinciphisa inyawo lesokunxele emuva phansi. Phinda izikhathi ezingu-6 ngezinyawo.
5. Izinyawo ezimbili zigxuma esiteji bese ugijima emuva. Zama ukwenza umsebenzi ngesigqi esisodwa, ukufika emasokisini, njengentwasahlobo. Siphinda izikhathi ezingu-20.

Izivivinyo eziyinkimbinkimbi zibhekisela ezingeni eliphakeme le-aerobics, futhi zisebenzisa ama-dumbbells, amabhola namathoni akhethekile.

Ngenxa yinkimbinkimbi elula yesinyathelo sokuvivinya umzimba, awukhiphi kuphela amakholori, kodwa futhi uqinisa isifo senhliziyo, isifo sokuphefumula, futhi unikeze impilo ngamalungu kanye nemigudu yemilenze. Umzimba onempilo, umfanekiso omuhle nomoya omuhle - yilokho okuyizinyathelo ze-aerobics zezinkulungwane zabesifazane! Qeqesha futhi ube nempilo!