Khwerero ya aerobics imadziwika kuti imakhala yathanzi. Makamaka, ndi njira zabwino zowonjezera mafuta osokoneza thupi, komanso zimakulolani kuti thupi lonse likhale toned. Zida zamasewera zowonongeka ndi njira yothandizira. Chifukwa cha icho, chofunika cha katundu chimakwaniritsidwa. Zomwe zimagwiritsidwa ntchito pogwiritsa ntchito sitepe yapamwamba zimakhala zolimba kwambiri kuposa momwe zilili pansi, choncho kupambana kwa masewera olimbitsa thupi nthawi zambiri kumakhala kwakukulu.
Kodi sitepe-yani?
Khwerero-nsanja ndi sitepe yaing'ono (benchi). Zimathandiza kuti phindu la aerobic likhale lothandiza, choncho, posankha masewera olimbitsa thupi ndi masewera enieni, ndikofunikira kulingalira izi:
- thupi la thupi, mafuta ndi minofu;
- zaumoyo, makamaka mtima ndi mitsempha ya magazi (kuthamanga kwa aerobics ndi maphunziro a cardio , kotero musayambe maphunziro ovuta popanda kukonzekera bwino);
- zotsatira zoyenerera, cholinga cha maphunziro.
Khwerero-nsanja ikhoza kukhala yosiyana ndi mawerengero angapo. Kutalika kwake, monga lamulo, kumasiyana ndi masentimita 10 mpaka 30. Zingakhale ziwiri kapena zitatu -zomwe - kufunikira kokha kugwiritsa ntchito mtundu umodzi kapena wina kumadalira maphunziro "apamwamba". Pali zitsanzo zomwe kutalika kwake kuli, ndipo pali zina zomwe zingasinthe. Masiku ano, mapulatifomu amapangidwa ndi pulasitiki yapadera, yomwe pamwamba pake imakhala yotsitsikizidwa ndi yozungulira - izi ndi zofunikira kuti pakhale ntchito zotetezedwa, mwachitsanzo, kuti phazi lisagwedezeke.
Kodi mungagwiritse ntchito bwanji masitepe?
Gawo-palimodzi, chinthucho chimakhala chogwira ntchito komanso sichikhazikitsidwa pa makalasi aerobics. Kuphatikiza pa kuchuluka kwa masewera apadera, chipangizochi chingagwiritsidwe ntchito pa zotsatirazi:
- kukankha;
- kuthandiza;
- zolemba;
- kuchita masewera olimbitsa thupi.
Maphunziro pazitsambalazi adzagwira ntchito pafupifupi magulu onse a minofu, ngati mwasankha bwino machitidwe ndi kusunga njira yoyenera kuti awatsatire. Mukamachita zochitika zamagetsi, miyendo - miyendo, ana, mapako - ntchito bwino. Malingana ndi msinkhu wa maphunziro ndi zotsatira zomwe mukufuna kuti mukwaniritse, kuphunzitsa pa sitepe yazitsulo kungakhale kovuta mosiyana. Poyamba, ndi bwino kuika thupi lanu kwa aphunzitsi omwe akudziwa bwino ntchitoyo, omwe sangawonetsedwe zofunikira pa maphunziro anu, komanso fufuzani momwe ntchito yawo ikuyendera.
Kodi mungatani kuti mupange sewero?
Kupititsa patsogolo aerobics kumachitika panyumba, pokhala ndi zida zofunikira pa izi, komanso kutsogoleredwa ndi maphunziro a kanema, omwe tsopano ali pa intaneti ambiri - onse oyamba ndi "akatswiri" okhwima. Komabe, ngati kulibe kutheka kugula, anthu ambiri amaganiza za momwe angayendetsere masitepe a nyumbayo. Kumbukirani kuti ndikofunikira kuyang'ana kukhazikika kwa zomangidwe kotero kuti zochitika zapanyumba ndi sitepe yazing'ono zisayambe kuvulaza.
Ndi momwe mungapangire sitepe yothandizira, ngati palibe choyenera kuti muchotsere? Simulator iyi ikhoza kuchitika nokha, mwa kuphatikiza bolodi lalitali ndi lakuda (osachepera theka la mamita yaitali) ndi "miyendo", mokwanira kuti mutha kulemera kwanu, ndi kutalika kumene kuli koyenera pa maphunziro anu. Gwiritsani ntchito mbali zonse momwe zingathere - kumbukirani kufunikira kwa nsanja kuti ikhale yosasunthika komanso osagwedezeka pa nthawi yovuta kwambiri.