Ukwakheka kuthandwa ngaphezu kweyishumi. Futhi nakuba leli gama linomsuka wesiNgisi (ukuma kuyindlela enikeza ngayo), yiNtuthuko yeSoviet, okwenziwa ososayensi baseLeningrad ngo-1988. Uma ungenalo ithuba lokuya eklabhu yokuzivocavoca, ungahlala uhlela ekhaya, ngoba ayidingi izimfanelo ezikhethekile.
Uyini umehluko emkhatsini we-shaping ne-aerobics?
Lezi zinhlobo ezimbili zifaniswa kuphela ngokuthi zithonya elihle kulo mfanekiso. Ukuvivinya umzimba kuhamba ngokulandelana kwemigqa eyenziwa kumculo, oqeqesha imisipha yomzimba futhi unikeze umthwalo onzima kakhulu. Futhi ukubunjwa kuyindlela yokuzivocavoca enikeza amandla futhi ingasetshenziswa kokubili ukulahlekelwa isisindo kanye nokwakhiwa kwemisipha, kuye ngokuthi ukusebenza.
Ukuhlanganisa: ukuphikisana
Ukwakhiwa ekhaya kufanele wonke umuntu, kodwa uma uqala ukuxhumana nomqeqeshi onolwazi ozokwazi ukuthola uhlelo lwakho ngalunye, uzokwazi ukufeza imiphumela emihle kakhulu. Lokhu kuyiqiniso ikakhulu kulabo abanezinkinga ezingelapheki.
Konke okunye, ukuphikisana kuyodwa - ukuya esikhathini. Ukuzivocavoca ngokweqile kungabamba phansi umjikelezo, ngakho-ke ezinsukwini zokuqala kufanelekile ukuzitholela ukuphumula.
Umculo wokuma
Uma uhlanganyele, kubalulekile ukhethe umdlandla, umculo womculo oyokusiza ngokugcwele ukugcina ijubane uphinde unikeze i-vivacity lapho amandla esevele eseqedile. Kuqoqo lwe-90s lonke lushicilelwe ngomculo wokwakha, kodwa kulo mculo akukho lutho olungavamile - luyashisa, luhle futhi lunomusa. Khetha ukunambitheka kwakho!
Ukwakhiwa kwekhaya: ukuzivocavoca
Ngisho nokuqeqesha ekhaya kubalulekile ukukhetha izingubo ezikhululekile zokubunjwa - i-tracksuit, ama-shorts nge-T-shirt eyenziwe ngendwangu yemvelo. Into esemqoka ukuthi izingubo azivimbeli ukunyakaza. Ngemuva kwalokho ungaqala ukwenza.
- Ukufudumala ekubunjweni kumele kudlule okungenani 7-10 amaminithi ukufudumala imisipha. I-Suit isebenza endaweni noma i-ayindilinga, imigodi emaceleni, intambo yokuqhafaza.
- Cindezela. Ngakapheli iminithi elingu-1, yenza ukuguqulwa okwejwayelekile (elele emhlane wakho, imilenze igobile, isusa isikhala esivela phansi) ngesikhathi esiphezulu. Ukuphindaphinda kokugcina kumele kunikezwe ngobunzima.
- Imisipha yesisu ne-oblique. Ema emadolweni, izandla zakhe zithende futhi zisezingeni elingama-degrees angu-90. Yenza ukuthambekela okungamatshumi ama-30 kolunye uhlangothi, ngenkathi ubeka ngemuva kwesandla, kodwa ungayinciphisi. Bese uphinda ngakolunye uhlangothi.
- Ukusebenza esikhwameni. Kusukela endaweni yokuma, thatha amathafa ohlangothini, udonsa ingalo yakho ngaphesheya ngekhanda, uqinisekise ukuthi umhlane uhlala uphethile.
- Umshini ophezulu. Ukulala emhlane wakho, lungisa izinyawo zakho, isibonelo, uzibeke ngaphansi kombhede. Vuka ngomzuzu ngesimo esiqondile, bese uya phansi. Yenza umsebenzi omkhulu ngokujulile, ugweme inertia ye-jerk.
- Umshicileli ophansi. Ukulala emhlane, imilenze iqonde ezinhlangothini. Kusukela kuleso sikhundla, ubambe izandla zakho ngemuva, uhlale phansi futhi ngokusheshisa ngenye indlela uqede imilenze kusukela phansi, uphakamise phezulu ngangokunokwenzeka.
- Ukunyatheliswa okuphansi - ukuphothulwa. Yenza umsebenzi wokuzivocavoca wesilasi "ngebhayisikili" ngomzuzu owodwa.
- I-Hips. Themba flat eceleni kwakho futhi kungakapheli imizuzu emibili, ugwaza ngomlenze wakho phezulu. Phinda omunye umlenze, uphenduke ngaphesheya.
- Uhlangothi lwangaphakathi lwethanga. Ukusuka esimweni sokuma, imilenze ibanzi kunamahlombe, amasokisi ngezinkomba ezihlukile, yenza ukuhlala okusheshayo (uzikhumbuza umqhubi we-sumo). Phuma ngomzuzu owodwa.
Lokhu kuyinkimbinkimbi kunikezwa ukwenza ukuhlela ukuqeda izindawo ezinenkinga, kodwa kukhona nokuzivocavoca kwezandla, izintambo, amathole kanye nomhlane. Ukwenza izinto eziyinkimbinkimbi ngokugcwele, uzomangala ukuthi umzimba wakho ukhangele kangakanani!