Imithambo - ntoni na? nezimaphambili ezingundoqo, usebenzisa kwabasaqalayo

Igama elithi "umthambo" lithetha "mpilo". Le umthambo odlamkileyo ngokwaneleyo kunye nokuzila, kuhlala ixesha elide ngokwaneleyo ukuze isebenze rhoqo ukuze ugcine intliziyo kunye nemiphunga kwimpilo. Ngokuqhelekileyo lwenziwa nangamaqela umhlohli kunye nemvelaphi umculo. Eli nqaku lixoxa ingqikelelo "umzimba" (oko kukuthi, iintlobo, yintoni na ukusetyenziswa noqeqesho) nokunika ingcaciso emfutshane yembali.

Ubukhula umdla aerobics umbane isantya ukususela kwimihla yakudala ekuqaleni kwalo. Abaphulaphuli ezinomdla impilo entle kunye nomzimba omhle, uyazi yonke inzuzo yalo. imisebenzi enjalo aqhumisele ngamanqatha ngokukhawuleza kunalo naluphi na olunye uhlobo umthambo.

Imithambo: Yintoni le?

Kuba igama elithi "umzimba" ngumqondo ukuba Ukwanda ioksijini ngakumbi kakuhle, nto leyo eyenzeka ngexesha umthambo. Kufuneka ukuba sisebenzele emzimbeni ngendlela ukuze kunyuswe izinga zokusela ioksijini. Ngenxa yoko, kufuneka babe ohlanganisa kwaye ngexesha zesingqisho, onke amaqela kwezihlunu elikhulu babandakanywe.

UGqr Kennet Kuper (ugqirha kunye ungeneli owayesakuba ebezibaleka) watshintsha ihlabathi ukulungela ngo-1968, epapashwe incwadi ebizwa ngokuba "Imithambo". Le mithambo zilula kwaye musa ukuba naziphi phambi uqeqesho emzimbeni, ukuze yonke into efunekayo - ngumnqweno ukulandela umyaleli endleleni eya impilo kunye nemilo elungileyo. Ukupapashwa kwale neciko liciko yaye lubakhuthaza elihle usungule inkqubo a craze entsha kwafikela kwinginginya.

A bit yembali: ubomi kunye nentshukumo

Imithambo yinkqubo olulandelenayo eyenzelwe ukuthintela ukunwenwa kwesifo kwemithambo, apho ecetywayo kuqala ngu Dr. Cooper ngowe-1968 e-Texas Hospital of Air Force. Emva kokupapashwa ethi Dzheki Sorenson liphuhlise uthotho nemidaniso, eyaziwa ngokuba aerobic, esinenjongo - ukomeleza inkqubo sentliziyo. Ngaloo ndlela azalwe ngayo aerobics dance kunye nezinye iintlobo beemvavanyo ezifumene ithandwa enkulu hayi kuphela US kodwa kwamanye amazwe amaninzi ixesha elifutshane kakhulu kwexesha (malunga namashumi amabini).

ezemidlalo kakhulu

Ngowe-1983, Howard kunye uKaren Schwartz liphuhlise umdlalo omtsha nokhuphiswano ngokupheleleyo ngokuba aerobics kwezemidlalo. Sele 1984 umbutho ufumana imvume yokuqhuba kwitumente yokuqala wesizwe. Ekuqaleni kukhuphiswano aerobics kwezemidlalo yaqhutywa ngokweendidi ezine: amadoda, nabafazi, ngababini ephikisanayo kunye trio mixed. Ukususela ngo-2002, kuye kwenziwa utshintsho, kwaye ngoku bakwazi ukukhuphisana iqela embaleki ezintandathu. Ngowe-1996, aerobics zemidlalo ilwamkele njengesinye sezifundo zemithambo.

ukwenza umthambo zinika umthwalo entliziyweni kunye nenkqubo kwegazi. Le ombane sinyanzela umzimba ukuqhelana, ibangela utshintsho ezininzi kwenzeka, evuna iziphumo ezihle. Iinzuzo zempilo ezinokuthi lungafumaneka iiklasi, kudlala ngokubaluleka kubalulekile, kuba akukho nje kuphela, esiza ekulawuleni ubunzima, kodwa kwakhona ukuba kungenzeka ekuthinteleni uphuhliso izifo ezininzi eziqhelekileyo. Kukho ezinye kwizazi abanikela umthambo rhoqo aerobic:

• ulawulo Weight.
• Ukunciphisa ubungozi seswekile asakhasayo, isifo sentliziyo kunye nokutyeba.
• Ukunciphisa umgangatho "embi" cholesterol.
• Ukwanda kwinqanaba iiendorphin.
• ukusebenza Ukwanda oksijini emzimbeni ukufunxeka.
• Ukwehla amafutha emzimbeni.
• inyama kwezihlunu Ukwanda kunye luthambe.
• Ukuphucula umgangatho bubuthongo, imvakalelo echwayithile kusasa.
• elihlabayo Ukuncipha izifo ezondeleyo ezifana nesifo sentliziyo okanye lwegazi.
• A kwakhula amandla, isiqabu ukudinwa.
• Kukugcina isimo esihle.
• Ukubatshabalalisa karhulumente edakumbisayo, uxinezeleko nexhala.
• Uthintelo lwezifo sentliziyo.
• ukwehlisa uxinzelelo lwegazi.

imithambo rhoqo kwandisa ukuhamba kwegazi, ngokulandelelana, intliziyo azigxothe ixesha elininzi. Ngenxa yoko, umthambo aerobic ngcembe ukomeleza intliziyo, nto leyo evumela ukwandisa ngexesha lokubulawa kwabo.

Bakhokele iintlobo aerobics kwabasaqalayo

Kukho iintlobo ezininzi aerobics. Beginners ungakwazi ukuqala ntlobo ezichazwe ngezantsi.

step Imithambo

Eyona ndlela yamandulo umthambo aerobic, kodwa enye eyaziwa nolusebenzayo. Ngaba yenziwe ngamaqela, nasemakhaya, apho umculo ngesingqi ubeka isantya zeeklasi aerobic.

Veloaerobika

Ukususela ngowe-1989, ithuba lokuqeqesha kwi ibhayisekile ngaphakathi. Unanamhla oku oko yenye yezinto ezininzi ezenziwa kule ndawo zokwenza umthambo. Veloaerobika akalindelanga ukuba izakhono ezizodwa, ithuba imizuzu engama-45 ukuze batshise 500 calories yaye ilungele abantu bonke ubudala. Enye inzuzo olu hlobo aerobics - lo mba nasengqondweni. Iiklasi baxhotyiswa ngevidiyo iiprojektha ukuba uhambo enesiqhamo ubuhle fantastic nomculo omnandi.

Uqheliso lomsebenzi ngentambo

Intambo yokutsiba - isixhobo ezinokusetyenziswa phantse naphi na nangaliphi na ixesha. Ukugqiba imisebenzi akuyomfuneko ukuchitha ixesha elininzi uqeqesho, kunye nezixhobo ibiza idenariyo. Ukusebenzisa isingqisho umculo fast (aerobics kunye nobude ngentambo yemizila zingasetyenziswa njenge reference indawo ixesha).

Jazz aerobics

umthambo aerobic Popular kwiqela abantu abambalwa abaninzi. izifundo aerobics olwenziwe Abafundisi eqinisekisiweyo abafundisa lihamba zomdaniso oluthile eklasini ebukele ukusebenza buciko.

Yoga kunye aerobics

Kukho kahle enkulu malunga yoga. Kukholelwa ukuba yoga kakhulu ubandakanya elula. Nangona kunjalo, le nkqubo ibandakanya kakhulu ngakumbi - yoga inceda ekuphuhliseni isixokelelwano sokuphefumla. Isixokelelwano sokuphefumla ibandakanya organ unikezele ioksijini umzimba.

aerobics amanzi

Akukho kuphela kwimeko iingxaki aerobics utyebile ufunwayo. Yintoni na kwaye yintoni iingenelo umzimba ngamanzi, uyazi phantse wonke abaneengxaki kunye namalungu, iqolo, kwamathambo ngenxa izifo, kunye nabantu abadala.

Tai Chi kunye nezinye imithambo kwingxubevange kunye enesingqi ugxininisa ingqondo nomzimba

Kunye ke abathanda ukuba babe nesimilo kwaye uzive okulungileyo ngokwasemzimbeni, abaninzi kuthi ufuna ukuzinzisa kwakhona imiba ngengqondo yokomoya. Yamandulo Eastern umkhuba ukunikela ingqalelo enkulu yokugqibela, kodwa ukuphumeza ngokuvisisana njengaye kunokwenzeka ngaphandle umsebenzi umzimba wenyama kunye oxygenation umzimba hayi.

Ekuphetheni

, Umzimba kunye aerobics Health toned ... Yintoni kwaye bachaze nendlela la magama mathathu, namhlanje wonke umntu uyazi ukuba ngubani iqinisa umzimba wakhe kwaye ufuna ukuphila ixesha elide kangangoko kunokwenzeka. Imithambo na uhlobo umthambo oluhlanganisa imithambo ezinesingqi ekusoluleni noqeqesho amandla ukuphucula zonke zezempilo (ezifana bhetyebhetye, amandla kwezihlunu kunye nenkqubo Cardio nemithambo). Namhlanje, inyaniso kukuba umntu ngamnye kufuneka afumane phakathi ishedyuli yakhe exakekile ubuncinane isiqingatha seyure ukuba basebenze nabo.