Kuvina ndi imodzi mwanjira zabwino kwambiri zochepetsera thupi zomwe zimathandiza kutentha mafuta, kulimbitsa minofu, kuwonetsa thupi. Kuphatikiza apo, magule amapereka chiwongolero chabwino cha kutengeka, kukweza malingaliro, kukulitsa kudzidalira komanso kudzidalira. Mukuvina, mudzatha kupitiliza maphunziro ndi chilimbikitso. Sizongokhala zochitika wamba, ndizosangalatsa!
Magule onse amalimbikitsa kuchepa kwa thupi ndikukuthandizani kuti muchepetse thupi, ngati mumachita pafupipafupi: kaya ndi Zumba, kuvina m'mimba, kuvina ma aerobics, magule amakono, twerk kapena kuvina. Ngati mumakonda kuvina ndikufuna kuonda, ndiye kuti muli ndi mwayi. Kuvina ndi njira zabwino zothanirana ndi kunenepa kwambiri ndikusintha mawonekedwe.
Werengani komanso za mitundu ina yamaphunziro:
- Ma Pilates: mphamvu yogwiritsira ntchito + ma Pilates
- Cardio Barre: Kuchita bwino pakuchepetsa + masewera olimbitsa thupi ndi makanema.
- Ntchito yogwira: mawonekedwe ndi machitidwe
- Crossfit: maubwino ndi zovulaza + maphunziro am'madera
Masewera olimbitsa thupi: momwe mungachitire
Tisanapitilire pakuwunika mitundu yovina yotchuka kwambiri, tiyeni tiwone kaye maubwino amakalasi wamba ovina. Kodi ntchito ndi mawonekedwe a maphunziro akuvina ndi ati?
Ubwino wamaphunziro ovina
- Kuvina ndi mawonekedwe zolimbitsa thupi zolimbitsa thupi zomwe zimawonjezera kugunda kwa mtima ndikuwotcha mafuta, potero kuchotsa kunenepa kwambiri. Kutengera luso lanu la kuvina kwa theka la ola mutha kuwotcha 200 mpaka 400 calories. Kutaya kwatsiku ndi tsiku kwama calories okwanira kuti pang'onopang'ono muchepetse kunenepa, makamaka mukaphatikiza chakudya chamagulu.
- Kuvina kumalimbitsa thupi lanu lonse laminyewa. Nthawi iliyonse mukaphunzitsa masitepe ndi mayendedwe omwe mumayika pantchitoyo magulu angapo am'mimba nthawi imodzi. Kubwereza kwa mayendedwe mkalasi yovina kapena kulimbitsa thupi ndichinthu chofunikira kwambiri pakukula kwa minofu. Thupi lolimba lamphamvu silimangokhala lokongola, komanso limathandizanso pakuwonda (minofu imawotcha mafuta owonjezera kangapo kuposa mafuta).
- Masewera olimbitsa thupi ndi ntchito yosangalatsa yopanga. Ngati mumakonda kuvina, simudzatopetsa chizolowezi chophunzitsira, chifukwa nthawi zambiri chimachitika pambuyo pobwereza mawu mwamphamvu mwamphamvu kapena kuchita masewera olimbitsa thupi. Chifukwa cha kuvina mudzatha kukhala ndi chidwi kwanthawi yayitali.
- Kuvina kumatha kukuthandizani kuthana ndi mavuto. Choyamba, kayendedwe ka nyimbo, a priori, kwezani chisangalalo, chifukwa mukatha kuvina, mudzakhala osangalala. Chachiwiri, monga momwe zimakhalira ndi masewera olimbitsa thupi, kuvina kumathandizira pakupanga ma endorphins - mahomoni osangalatsa ndi chisangalalo.
- Kuvina kumatha kukulitsa kudzidalira. Kumbali imodzi, mudzakhala onyadira pakuchita bwino ndi chitukuko cha gule. Koma Komano, lamulo labwino la thupi lanu limakupatsani mwayi kupeza mgwirizano mu moyo, kumva kukhutira ndi chitonthozo.
- Kuvina kumawongolera kukhazikika. Kwa aliyense si chinsinsi kuti kuwongolera kolunjika siimodzi mwazinthu zofunika kwambiri za mawonekedwe okongola, komanso thanzi la msana. Kuchita masewera olimbitsa thupi pafupipafupi kumakuthandizani kuti musamve ululu wam'mbuyo ndikuchepetsa msana ndikuchepetsa zovuta zomwe mumachita chifukwa chongokhala.
- Kuvina kumabweretsa chisomo, kamvekedwe kake ndi kulumikizana. Gawo ndi sitepe, muphunzira zojambula zatsopano ndikusanja mayendedwe ndi nyimbo, kuti mugwire ntchito yofewa komanso mizere yosalala. Iyi ndi njira yowopsya kumasula thupi ndikuyiwala zazoletsa zamkati.
Zachidziwikire, kugwiritsa ntchito gule kumadalira makamaka pakusankha kwamitundu yapadera yovina. Mwachitsanzo, pali mitundu ina yothandiza kwambiri pochepetsa thupi (Zumba, Latin kuvina, kuvina ma aerobics), Kukula kwa minofu ndikukhazikika (masewera olimbitsa thupi, amakono), Kulimbitsa minofu ya miyendo (sitepe yolimbitsa thupi, sitepe yaku Ireland) , Ndi zina zotero.
Malamulo 10 oyambira makalasi ovina
Tiyeni tipereke malamulo ena okhudzana ndi maphunziro a kuvina komanso momwe angachitire kuti muchepetse kunenepa. Ngati mwasankha kale mtundu wina wovina, tikukulimbikitsani kuti muwerengenso zambiri zamomwe mungapangire malangizowa kapena funsani wophunzitsa wanu (wolemba choreographer).
- Onetsetsani kuti mukuchita masewera olimbitsa thupi musanachite masewera olimbitsa thupi kuti mukonzekeretse minofu, mafupa ndi mitsempha kuti mugwire ntchito.
- Musaiwale nsapato zabwino zamakalasiyoyenera makalasi anu ovina. Ngati zovinazo zikuphatikiza kulumpha ndi mikwingwirima, sitimayi mu nsapato zamasewera. Onani nsapato zathu zazimayi za TOP 20 kuti mukhale olimba.
- Osachepera ola limodzi kalasi musadye chakudya chomwe chimakupangitsani kukhala omasuka kuchita. Ngati mwakonzekera chakudya chathunthu musanaphunzire kuvina muyenera kumaliza maola 1.5 musanalowe kalasi kuti mupeze chakudya choyenera.
- Kuti musunge minofu mkati mwa mphindi 30 mpaka 40 mutangolimbitsa thupi muyenera kudya kachigawo kakang'ono ka mapuloteni okhala ndi chakudya (monga tchizi, Apple, mapuloteni a whey ndi mkaka, masamba omwe ali ndi mawere a nkhuku). Njira ina yomwe imakonda kuchepa thupi, siyikhala patatha maola awiri mutachita masewera olimbitsa thupi. Koma nthawi yayitali yopanda chakudya siyabwino nthawi zonse, choncho yang'anani thupi lanu.
- Mphindi 20 isanakwane masewera olimbitsa thupi kumamwa kapu yamadzi. Imwani ma SIP ang'onoang'ono mphindi 10 zilizonse. Mukamaliza kulimbitsa thupi, imwani madzi ena kuti mubwezeretse madzi.
- Ngati mukufuna kuchepetsa thupi, muyenera kuyesetsa kutsatira mfundo za zakudya zoyenera masana, kutsatira lamulo losavuta lamagetsi: kudya zakudya zopatsa mphamvu zochepa kuposa zomwe thupi limagwiritsa ntchito.
- Kuchita masewera olimbitsa thupi nthawi iliyonse yabwino kwa inu m'mawa ndi madzulo. Malangizo anga okha, ngati mumachita kuvina kwambiri theka lachiwiri la tsiku, ndibwino kuti muzichita maola atatu musanagone kuti musayambitse kugona.
- Ngakhale kuti maphunziro ovina ndiwofatsa, sizowonetsa zonse. Mwachitsanzo, matenda osachiritsika, mavuto a msana ndi mafupa, matenda amtima, matenda oopsa, kutenga pakati kumatha kukhala cholepheretsa ntchito. Onetsetsani kuti mwaonana ndi dokotala ngati muli ndi nkhawa pazotsutsana ndi maphunziro.
- Kuchita masewera olimbitsa thupi kunyumba. Komabe, ngati mukufuna kuchepetsa thupi, koma kuti muphunzire kuvina, ndibwino kuyitanitsa Studio yaukadaulo yamagulu kapena maphunziro apadera.
- Ngati mukukayikira mayendedwe omwe mwasankha kuvina, onetsetsani kuti mupita kukaphunzira. Nthawi zina kuwonera kovina pazenera molunjika kuchokera pamenepo - mosiyana kwambiri.
Mitundu yotchuka yamaphunziro ovina
Masewera olimbitsa thupi kuti muchepetse kunenepa pali ambiri, chifukwa chake mutha kusankha njira yomwe ikukuyenererani. Tidasankha Masewera olimbitsa thupi 10 ochepetsa thupi, zomwe ndizodziwika bwino kuchokera pamalingaliro achisankho chomwe chikukhudzidwa, ndikuwonanso zopereka zamagulu olimbitsa thupi.
1. Zumba
Zumba ndi imodzi mwamavina odziwika kwambiri mzaka zaposachedwa. Zumba ndikuphatikiza kwa magule odziwika achi Latin: merengue, Samba, reggaeton, cumbia ndi salsa. Chakumapeto kwa zaka za m'ma 90 za wovina waku Colombiya Alberto Perez adapanga njira iyi yovina, yomwe idakhala yotchuka padziko lonse lapansi. Lero Zumba imachitika pafupifupi m'maiko onse padziko lapansi, ndipo kupambana kwakukulu uku kumafotokozedwa mosavuta.
Choyamba, Zumba imakhudza mayendedwe osavuta omwe angatsatire ngakhale poyambira. Kachiwiri, maphunziro osangalatsa aku South America nyimbo zomwe zimalimbikitsa komanso zimapereka chidwi kwa tsiku lonse. Chachitatu, Zumba ndiwothandiza mtima, womwe umathandiza kutentha mafuta ndikuchepetsa thupi.
Ngati mukufuna kuchita Zumba motsogozedwa ndi makochi akatswiri, tidalimbikitsa kalabu yovina ya GallaDance, komwe mungapeze malo abwino ndi ntchito yabwino: https://www.galladance.com/directions/grown-up/dance -kukula / zumba /
2. Kuvina kwam'mimba
Kuvina kwa belly (Kuvina Kum'mawa) amaphatikiza miyambo ya ku Middle East ndi kumpoto kwa Africa, koma kutchuka kwa mchitidwewu kwafika patali kuposa komwe adabadwira. Mwinanso aliyense amadziwa kuyenda kosalala ndi kosalala kwa mimba ndi m'chiuno, komwe mwina ndi kovina kokongola kwambiri padziko lapansi. Magule aku Asia ndi njira yabwino yophunzitsira kutentha kwa ma calorie ndi minofu yapakati pa thupi.
Kodi nchifukwa ninji kuvina m'mimba kutchuka kwambiri pakati pa atsikana? Choyamba, mavinidwe awa amathandizira kugwira ntchito m'malo ovuta kwambiri "azimayi": pamimba, m'chiuno, matako ndi ntchafu. Izi ndizowona makamaka kwa amayi akabereka. Kachiwiri, kuvina m'mimba kumabweretsa chisomo komanso kukopa. Chachitatu, ndikochita zolimbitsa thupi zomwe sizimapereka nkhawa pamafundo.
3. Masewera olimbitsa thupi a Ballet
Malo ena otchuka kwambiri pakati pa maphunziro ovina - maphunziro kutengera zolimbitsa thupi za ballet (ballet thupi). Maphunzirowa akuphatikizapo mayendedwe otchuka kwambiri kuchokera pa ballet: demi-plie ndi Grand-plie, batmany kutsogolo ndi kumbuyo, zolimbitsa thupi zosiyanasiyana zala zakumiyendo, zolimbitsa pansi. Zachidziwikire, kulimbitsa thupi kwa ballet si ballet m'njira yake yoyera, ndipo ndimasintha zolimbitsa thupi zolimbitsa thupi.
Kodi maubwino a ballet thupi ndi chiyani? Choyamba, masewera olimbitsa thupi ku Barre amathandizira kukonza thupi ndikumveketsa minofu ya miyendo, pamimba ndi mikono. Kachiwiri, kulimbitsa thupi kwa ballet kuti mukhale osinthasintha komanso chisomo. Chachitatu, mudzasintha mawonekedwe anu ndikuchotsa slouching. Chachinayi, maphunziro a ballet ndiosavuta kuchita kunyumba, chifukwa palibe mitundumitundu yovina.
4. Kuvina kwa Aerobic
Aerobics ndichikhalidwe chovina ndi masewera. Aerobics yakhala ikukula kwambiri m'zaka za m'ma 90s, koma tsopano mafani okhulupirika a ntchitoyi kwambiri. Kodi maziko ake ndi otani? Kuvina kwa aerobic ndi njira yosavuta yomwe nthawi zambiri imawononga ndalama komanso nyimbo. Masitepe a choreographic amatha kuphatikizidwa mtolo, ndipo zovuta zawo zitha kukhala zosiyana kutengera magulu ndi magulu.
Chifukwa chiyani ma aerobics akhala akuchita bwino mpaka pano? Choyamba, ndimasewera olimbitsa thupi, chifukwa magawo onse amakhala ndi gyrosigma yoyenda bwino chifukwa chokhazikika. Chachiwiri, makalasi ovina ma aerobics safunikira kusamala za kukongoletsa ndi chisomo cha mayendedwe - choyambirira ndi kulimba osati kuvina. Chachitatu, masewera olimbitsa thupi amatha kuphunzitsidwa kunyumba, chifukwa simufunikira zida zina zowonjezera kapena luso lapadera.
5. Khwerero aerobics
Masitepe othamangitsa ndi otchuka kwambiri pakati pa kusiyanasiyana kwamasewera. Khwerero aerobics monga padziko lonse lapansi, ndipo kufunikira kwake sikugwa, ngakhale kutuluka kwanthawi zonse kwazolimbitsa thupi zatsopano (mosiyana, mwachitsanzo, kuchokera ku ma aerobics omwewo omwe adadutsa malo ake). Masitepe othamangitsa ndi mayendedwe ovuta papulatifomu yapadera. Si kuvina mwanjira yoyera, koma magulu angapo pano ndi ovuta ndipo amafuna kubwereza kangapo kuti aloweze pamtima.
Chifukwa chiyani sitepe yolimbitsa thupi ndiyothandiza kuti muchepetse kunenepa? Choyamba, chifukwa cha sasahivi wokhazikika papulatifomu mumayendetsa minofu ya matako ndi miyendo, potero kuthetseratu kusagwirizana ndi cellulite. Chachiwiri, kuthamanga kwambiri ndikukweza nsanja bwino kwambiri kumapereka mayendedwe oyaka mafuta paphunziro lonse. Masitepe othamangitsa amathanso kusangalala kunyumba, koma muyenera kugula masitepe.
6. Twerk
Ngati kuvina kwakum'maiko kukopa chidwi cha iwo omwe akufuna kulimbitsa minofu ya m'mimba, twerk ndi gule wowongolera kuti apange "matako ozungulira". Ndipo ndimavinidwe ovuta kwambiri komanso ovuta kutengera, omwe amachokera pakusinthasintha mwachangu. Dance twerk wamng'ono mokwanira, adawonekera ku Puerto Rico kumapeto kwa zaka za m'ma 90 ndipo adatchuka chifukwa cha zisudzo za Beyonce, Rihanna ndi Miley Cyrus.
Kuposa kulemera kwamaphunziro twerking? Choyamba, ndimachita masewera olimbitsa thupi kwambiri, omwe amachulukitsa kugunda kwamtima ndipo amawotcha ma calorie mwachangu. Chachiwiri, mayendedwe a twerking amathandizira kukambirana moyenera magawo azimayi ovuta kwambiri mthupi: ntchafu, matako, m'chiuno ndi pamimba. Chachitatu, kuchita izi kumathandizira kuti magazi aziyenda bwino m'chiuno, kuchepetsa kusamba kwa msambo ndikuchepetsa zizindikilo zomwe zimakhudzana ndi kusintha kwa thupi.
7. Kuvina kwachi Latin
Makalasi am'magulu ovina achi Latin nawonso amapezeka kwambiri m'malo osiyanasiyana ovina komanso malo olimbitsira thupi. Kuvina kwachi Latin kumaphatikizapo kuyenda ndi kuvina kwamitundu yotchuka monga salsa, merengue, bachata, Rumba, chachacha, reggaeton, Samba. Mosiyana ndi makalasi a Zumba okhala ndi magule achi Latin nthawi zambiri amakhala ovomerezeka komanso oyandikira kwambiri masitaelo ovina.
Pazabwino zamaphunziro akuvina aku Latin muyenera kuzindikira izi. Choyamba, ndimavinidwe osiyanasiyana, omwe mudzakwanitse kudziwa magwiridwe antchito ovina bwino aku South America. Chachiwiri, kuvina kwachi Latin ndi kwamphamvu komanso kosangalatsa, chifukwa chake amaphunzitsidwa bwino. Chachitatu, ndizothandiza kwambiri pochepetsa thupi, popeza kuvina kwachi Latin kumawononga mphamvu kwambiri.
8. Gawo laku Ireland
Gawo lachi Irish ndi njira yapadera yovina yomwe idakopa anthu ambiri padziko lonse lapansi. Kutulutsa kovina ku Ireland kapena Riverdance ndikosunthika kowoneka bwino komanso kofulumira kwamiyendo kwinaku mukusuntha kwa thupi (monga kuvina kwapampopi). Mwa njira, kwa Riverdance sikofunikira nthawi zonse kugula nsapato zapaderadera zogogoda nsapato, chifukwa pali gulu la kuvina ku Ireland komwe kumachitika mu nsapato zofewa.
Kodi gawo lothandiza ku Ireland ndi liti? Choyamba, chimakhala ndi kamvekedwe kabwino, chifukwa muyenera kusunthira munthawiyo nyimbo. Chachiwiri, mitsinje yam'mitsinje yothandiza kwambiri kuchokera pakuwunika ndi kusamalira simufunikira kungokumbukira mayendedwe ena, koma kuchita choreography yovuta mwachangu kwambiri. Chachitatu, kupsyinjika kwakukulu paminyewa yamiyendo yomwe idakupatsirani. Ndipo chachinayi, ndizosatheka kuvomereza kuti kuvina kumeneku ndi kwachilendo komanso kwachilengedwe.
9. Kuvina pamtengo
Ngati kuvina koyambako kumalumikizidwa ndi zisangalalo m'makalabu ausiku ndi ma discos, tsopano malangizo a gule akuchulukirachulukira m'zipinda zolimbitsa thupi monga gulu lamasewera pagulu lophunzitsira. Chida chachikulu chazovina ndi chikhomo chokhazikika. Kuti muchite masewera olimbitsa thupi osavuta ndi mzati, muyenera kukhala ndi mphamvu yolimba komanso yolumikizana, chifukwa nthawi yomweyo ndimayendedwe azoyenera muyenera kukhala ndi thupi lanu.
Kodi maubwino akuvina pole ndi chiyani? Choyamba, ndikupopa thupi lonse, chifukwa kuvina kotereku kumafuna kuti muphunzitse bwino magulu onse am'mimba. Kachiwiri, ndikugwira ntchito yotambasula komanso kusinthasintha chifukwa kuvina mozungulira kumangoganiza zopatuka ndi zobwerera m'mbuyo. Chachitatu, kuvina pamiyeso ndi kokongola kwambiri komanso kwakuthupi. Kuvina uku ndikosangalatsa komanso kosangalatsa.
10. Kuvina kwamakono
Kuvina kwamasiku ano kapena kwamakono ndi imodzi mwamavina otchuka kwambiri masiku ano. Kusuntha kwa magule amakono sikungatchedwe kuti kolongosoka komanso kowoneka bwino, koma ndiwosanja, wosalala komanso wosawoneka bwino. Nthawi zina amatchedwa ballet wakale. Koma ngati kuvina kwachikale, mayendedwe amlengalenga ndi opitilira muyeso wamakina ovina ngati akufika pansi.
Chifukwa kusankha maphunziro amakono? Choyamba, makalasi ovina amakono amapanga pulasitiki, chisomo, kusuntha kosavuta, komwe ndikofunikira pakukopa kwazimayi. Kachiwiri, kuvina kwamasiku ano kumawongolera kukhazikika, kumawongola msana, kutambasula ndikukula kusinthasintha. Chachitatu, monga kuvina kulikonse, makalasi amakono amakono amaotcha kalori ndikuwongolera minofu ya thupi.
Onaninso:
- Zochita zapamwamba za 20 zamtima zam'munsi zolimbitsa thupi youtube channel Popsugar
- Momwe mungachotsere mbali: Malamulo akulu 20 + machitidwe olimbitsa thupi 20
Masewera olimbitsa thupi