Zamkatimu
Masitepe othamangitsa - ndi masewera olimbitsa thupi ochepa, omwe amatengera mayendedwe osavuta pamalo okwera (papulatifomu). Gawo la ma aerobics ndi gulu lotchuka kwambiri m'maphunziro am'magulu chifukwa chazabwino komanso zofatsa polumikizana.
Olimbitsa thupi pa steppes a mofanana oyenera onse oyamba ndi zapamwamba. Kuchita masewera olimbitsa thupi sikungokhala kumalo ochitira masewera olimbitsa thupi komanso kunyumba. Ndikokwanira kugula gawo lakusankha ndikusankha kanema woyenera trenirovku. Tiyeni tiwone, kodi ntchito yolimbitsa thupi ndi chiyani komanso momwe mungachitire moyenera.
Sitepe yolimbikitsa: momwe mungasankhire + mitengo
Khwerero aerobics: ndi chiyani?
Ngati mukufuna kukhala ndi thupi labwino komanso lokongola, onetsetsani kuti mumachita zolimbitsa thupi nthawi zonse. Iyi ndi njira yabwino yokwanira, yophunzitsira minofu yamtima ndikukulitsa kupirira. Pali mitundu yambiri yochita masewera olimbitsa thupi yomwe ingakuthandizeni kuti muzitha kugunda pamtima ndikuwotcha zopatsa mphamvu munthawi ya kalasi, koma imodzi mwamagawo odziwika kwambiri a cardio inali njira yolimbitsa thupi.
Masitepe othamangitsa adalengedwa mzaka za 80 zam'zaka zaposachedwa mphunzitsi jini Miller panthawi yakukula kwa kutchuka kwa masewera olimbitsa thupi komanso kulimbitsa thupi. Pomwe adachira atagwada Jean, atalangizidwa ndi dokotala wamankhwala, adalumikizana, akuponda kabokosi kakang'ono. Kukhazikika bwino kumamupatsa lingaliro loti apange kulimbitsa thupi pogwiritsa ntchito kuyenda paphiripo. Kotero pali njira yatsopano yamasewera - sitepe-aerobic, yomwe idakhala yotchuka padziko lonse lapansi.
Kafukufuku wasonyeza kuti makalasi oyendetsa masewera olimbitsa thupi amatha kuthandiza kupewa kufooka kwa mafupa ndi nyamakazi. Imeneyi ndi njira yabwino kwambiri yophunzitsira mtima wanu wamagetsi ndikuwotchera makilogalamu 500 pa ola limodzi. Gawo la ma aerobics limakhudza thupi, makamaka mosintha mawonekedwe amiyendo, matako ndi mimba. Kuchita masewera olimbitsa thupi papulatifomu kumathandiza kuthana ndi mavuto ovuta, omwe amakhala panja, kumbuyo ndi ntchafu zamkati.
Kodi tanthauzo la magawo othamangitsa ndi chiyani?
kotero, sitepe yolimbitsa thupi nthawi zambiri imakhala ndi magawo angapo olumikizidwa mu zingwe zofanana. Mulingo wovuta kwa masitepe ndi mitsempha umadalira phunzirolo. Kulimbitsa thupi kumatsagana ndi nyimbo zaphokoso ndipo zikuyenda mwachangu. Makosi amagwiritsa ntchito pulatifomu yapulasitiki yapadera yopanda mawonekedwe. Sitepe yamagawo imakhala ndi kutalika kosinthika, chifukwa cha izi mutha kuwonjezera kapena kuchepetsa zovuta zolimbitsa thupi.
Nthawi zambiri makalasi oyendetsa masewera olimbitsa thupi amayamba ndi magawo ofunda ndi ofunikira. Pang'onopang'ono, masitepe oyambira ndi ovuta komanso ophatikizidwa. Ngati mwasankha phunziro kwa oyamba kumene, kuphatikiza kudzakhala kosavuta - osapitilira magawo awiri ndi atatu mtolo. Makalasi apakatikati komanso otsogola samangokhala ndi zolemera zokha, komanso machitidwe othamanga kwambiri komanso ovuta. Chifukwa chake nthawi yoyamba mwina sizikhala zosavuta kubwereza mayendedwe ake molingana ndi mphunzitsi.
Maphunziro a sitepe yolimbitsa thupi nthawi zambiri amakhala mphindi 45-60. Phunziroli ndilopitilira ndipo likukulirakulira, monga kupumula ndikuchira nthawi ndi nthawi mumabwerera kudzapondapo. Ngati mwakhala mukuchita masewera olimbitsa thupi kwanthawi yayitali, ndibwino kuyamba ndikuyenda pafupipafupi popanda Stepan kuti mupewe kudwala kapena mavuto amtima. Ophunzitsa ena nthawi zina amaphatikiza kumapeto kwa phunziroli mikono ndi pamimba kuti athe kulimbitsa katundu, chifukwa masitepe othamangitsa amadzaza minofu ya miyendo ndi matako.
Kutchuka kwapadziko lonse lapansi kwa masitepe othamangitsa omwe adachitika kumapeto kwa zaka za m'ma 90s. Njira zatsopano zolimbitsa thupi zamagulu (HIIT, crossfit ndi TRX) ndizoyeserera pang'ono zolimbitsa thupi. Komabe, pano ndi masitepe apakatikati amakhalabe otchuka pakati pa mafani ambiri a masewera olimbitsa thupi. Kuyenda papulatifomu ndi vuto lochepa kuposa kudodometsa kwa pulogalamuyo, chifukwa cha chitetezo, apatsa mwayi mitundu ina yambiri yamakalasi othamangitsa.
Mitundu ya sitepe yolimbitsa thupi
Ngati phunziro la gulu limatchedwa "sitepe aerobics", ndiye kuti ndi phunziro lakale lokhudza maphunziro apakatikati. Zimaganiziridwa kuti mutha kukhala osavuta ndikupangitsa kuti zikhale zovuta kwambiri pakusintha nsanja. Komabe, nthawi zonse ndibwino kupita kukaphunzira mayeso kuti mumvetse pulogalamu, chifukwa nthawi zambiri zimadalira masomphenya a wophunzitsa.
Ngati tikambirana za mitundu ya masitepe othamangitsa, ndizotheka kupereka zotsatirazi:
- Gawo Loyambira. Kulimbitsa thupi kwa oyamba kumene, komwe kumaphatikizapo njira zoyambira ndi kuphatikiza kosavuta.
- Gawo Lapamwamba. Kuphunzitsa wophunzira yemwe wapita patsogolo yemwe wakhala akudziwa kugwira ntchito ndi sitepe. Nthawi zambiri zimaphatikizapo machitidwe ovuta komanso zolumpha.
- Dance Gawo. Phunziro kwa iwo omwe amakonda kuvina choreography. Pulogalamuyi, masitepe amapangidwa movina pamatumba omwe angakuthandizeni kuti muchepetse kunenepa, komanso kuti mukhale ndi pulasitiki komanso asungwana.
- Khwerero-chisao. Khwerero aerobics, komwe mungapeze mayendedwe angapo ovuta, oyenera anthu ogwirizana. Koma kukula kwa phunziroli pamwambapa.
- Gawo Khwerero. Maphunzirowa amachitika munthawi yomwe mukudikirira nthawi zophulika komanso bata kuti achire. Zothandiza kuti muchepetse kunenepa msanga.
- wachiphamaso Gawo. Kulimbitsa thupi, komwe kumagwiritsa ntchito nsanja ziwiri zokulitsira magwiridwe antchito amakalasi
- mphamvu Gawo. Kuchita masewera olimbitsa thupi, omwe amagwiritsidwanso ntchito zolimbitsa thupi zolimbitsa minofu.
Ubwino ndi zovuta za sitepe aerobics
Gawo la ma aerobics lili ndi maubwino angapo omwe amupanga kukhala amodzi makalasi otchuka kwambiri m'magulu agulu. Komanso pamasitepe olimbitsa thupi pali zovuta zina zingapo ndi zotsutsana, chifukwa chake, sizoyenera aliyense.
Ubwino ndi phindu la sitepe aerobics
- Masitepe othamangitsa ndi imodzi mwamagawo othandiza kwambiri a Cardio ochepetsa thupi ndikuchotsa mafuta owonjezera. Kalasi limodzi la ola limodzi mutha kuwotcha mafuta 1-300.
- Makalasi oyendetsa masewera olimbitsa thupi ndiotetezeka kwambiri polumikizira kuposa, mwachitsanzo, kuthamanga, ma plyometric, kulumpha chingwe. Ndi zotsatira zofananira ndi mphamvu, mudzakhala ndi mphamvu zochepa pamalumikizidwe a mapazi.
- Uku ndikulimbitsa thupi kwakukulu m'munsi, komwe ndikovuta kwambiri pakati pa azimayi. Mutha kutulutsa minofu ya m'chiuno ndi matako, kumangitsa ndikuwongolera mawonekedwe ake. Kuphatikiza apo, masitepe omwe akutsata kuti athandizire miyendo yowuma ndikuchepetsa.
- Masitepe a aerobics ndioyenera kupewa kufooka kwa mafupa ndi nyamakazi, zomwe ndizofunikira kwambiri kwa iwo omwe amangokhala.
- Mukamaphunzira masewera olimbitsa thupi mumakakamiza mtima ndi mapapo kuti azigwira bwino ntchito ndikuwapangitsa kukhala athanzi. Maphunziro otere kangapo amachepetsa chiopsezo cha matenda amtima.
- Maphunziro opitilira olimbitsa thupi amakuthandizani kuti mukhale wonenepa, kupewa mavuto okhudzana ndi kunenepa kwambiri: matenda ashuga, sitiroko, kusokonezeka kwa kagayidwe kake, zowawa zamagulu, mavuto amtima.
- Gawo la ma aerobics likuthandizani kukulitsa chipiriro chomwe chingakhale chothandiza osati pamaphunziro komanso m'moyo watsiku ndi tsiku. Mwachitsanzo, mukakwera masitepe pamtunda wapamwamba, kuyenda kwakutali, kukwera phiri. Komanso panjira yolimbitsa thupi imakhazikitsa mgwirizano, kulimba komanso kusamala.
- Mutha kusintha zovuta zolimbitsa thupi posintha kutalika kwa nsanja. Kutalika kwa gawo, m'pamenenso mudzapanikizike.
- Gawo la ma aerobics limakhala ndi masewera olimbitsa thupi, oyenera kukulitsa kuchuluka kwa mafupa ndikusunga minofu ya mafupa. Sikuti izi zidzakupangitsani kuyenda kwambiri, komanso zidzakuthandizani kupewa matenda amfupa mukadzakula.
- Mutha kuchita masewera olimbitsa thupi osati m'makalasi apadera komanso kunyumba. Pali maphunziro aulere aulere kwa oyamba kumene, chifukwa chake mudzatha kuphunzira zoyambira za aerobics pa sitepe.
TABATA yakuchepetsa thupi: kusankha masewera olimbitsa thupi
Zoyipa za sitepe aerobics
- Makalasi omwe ali pamalowo samakhudza kwambiri malo amtunduwu kuposa kuthamanga ndi kudumpha, koma ngati muli pamafundo a bondo, kulimba mtima kotereku kumatha kukulirakulira. Ngati vuto la malo olumikizana bwino, ndibwino kuti muziyang'ana makalasi a Pilates.
- Masitepe othamangitsa ndi osiyanasiyana kwambiri ndipo alibe template imodzi. Wophunzitsa aliyense amabweretsa mawonekedwe ake pophunzitsa, chifukwa chake sikuti magulu onse ndiwothandiza komanso apamwamba.
- Zochita paphazi zimaphatikizapo kugwira ntchito kwa minofu ya miyendo ndi matako pomwe minofu yakumtunda ilandila katundu wochepa. Kuphatikiza apo, masitepe othamangitsa ndikofunikira kuti athandizire maphunziro olimbitsa thupi kuti athe kusintha thupi lanu.
- Masitepe oyendetsa masewera olimbitsa thupi amachititsa mavuto pa Achilles tendon yomwe ili pamwamba pa chidendene cha phazi. Kulephera kutsatira njira zoyenera, masitepe papulatifomu amatha kuvulaza kapena kuphulika kwa Achilles.
- Mu sitepe aerobics imagwiritsa ntchito njira zingapo ndi mitsempha yophunzirira yomwe ingatenge nthawi. Maphunziro oyamba ogwirira ntchito nthawi zambiri amasokonezeka ndimasitepewo ndipo alibe nthawi yamphunzitsi yemwe amalepheretsa kuchita masewera olimbitsa thupi.
Zotsutsana pakuchita magawo othamangitsa:
- Matenda a mtima
- Matenda olumikizana ndi mapazi
- Matenda a minofu ndi mafupa dongosolo
- Kuthamanga kwa magazi
- Mitsempha ya Varicose
- Kulemera kwakukulu
- Mimba komanso nthawi yobereka (miyezi itatu)
- Kupuma kwakanthawi kochita zolimbitsa thupi (ndibwino kuyamba ndikuyenda pafupipafupi 5-7 km patsiku)
Ngati muli ndi matenda ena omwe angalepheretse kuchita masewera olimbitsa thupi, ndibwino kukaonana ndi dokotala.
Mphamvu ya masitepe othamangitsa kuti muchepetse kunenepa
Kodi masewera olimbitsa thupi ndi othandiza motani? Tisanayankhe funso ili, tiyeni tikumbukire mfundo yofunikira yochepetsa thupi. Thupi lanu limayamba kuonda mukamadya ma calories ochepa kuposa omwe thupi lanu lingadye. Mosasamala kanthu za maphunziro, ngati mumadya zochepa kuposa zomwe mumapereka tsiku lililonse (ndikupanga zoperewera), thupi lanu limayamba kugwiritsa ntchito mafuta m'malo awo osungira.
Kudya koyenera: momwe mungayambire sitepe ndi sitepe
Masewera olimbitsa thupi a Cardio ndi njira yabwino yothetsera zopatsa mphamvu, chifukwa chake masewera olimbitsa thupi ndi othandiza kuti muchepetse kunenepa. Gawo limodzi la ola limodzi mutha kuwotcha chakudya chimodzi chabwino, motero mwachangu kuti muyandikire pafupi ndi cholinga chomwe mukufuna. Kuphatikiza apo, sitepe yolimbitsa thupi yolimbitsa thupi, imakhudza mafuta ochepetsa thupi powonjezera magazi, imapatsa mphamvu ndikuchepetsa kupsinjika (kupewa kudya kwambiri)
Zachidziwikire, pali mphamvu yambiri yolimbitsa thupi yomwe ingakuthandizeni kuti muchepetse ola limodzi la maphunziro ma calorie ambiri kuposa magawo othamangitsa. Koma muyenera kumvetsetsa kuti atha kukhala ododometsa komanso owopsa kuposa makalasi omwe ali ndi sitepe. Kuphatikiza apo, sitepe yolimbitsa thupi ndiyomwe imachepetsa mphamvu ndikuuma mbali yakumunsi ya thupi, osati kulemera kwake.
Khwerero aerobics kwa oyamba kumene
Ngati simunayambe mwachita masewera olimbitsa thupi ndipo mukufuna kuyamba, yang'anani pa zomwe timaphunzira, zolimbitsa thupi kuchokera pazoyeserera ndi malingaliro pazovala ndi nsapato kuti muphunzitsidwe.
Khwerero aerobics kwa oyamba kumene: mawonekedwe 10
1. Onetsetsani kuti mukudziwa bwino momwe thupi limakhalira mukamachita masewera olimbitsa thupi: mawondo akugwada pang'ono, kubwerera molunjika, m'mimba mkati, matako olimba, mapewa kumbuyo, yang'anani kutsogolo.
2. Masitepe omwe mukufunikira kuti muchite phazi lonse papulatifomu kuti chidendene sichikhala pansi.
3. Mu sitepe aerobics ayi. ya magawo pamaakaunti awiri - osachepera anayi. Izi ndichifukwa choti simukuyenera kungoyenda pansi, ngakhale kukwera papulatifomu.
4. Poyendetsa masewera olimbitsa thupi, mosiyana ndi zakale, palibe njira zakumbuyo.
5. Poyamba sitepe yolimbitsa thupi mwina mungakhale kovuta kubwereza zolimbitsa thupi ndi mlangizi. Mwinanso mungasochere ndikusokonekera. Ndi zabwinobwino, mutatha magawo 3-4 mudzakhala otsimikiza kwambiri.
6. Kutali ndi gawo lokwezera, katundu wolimba kwambiri. Oyamba kumene ayenera kusankha kutalika kwa 10-15 masentimita Ophunzira odziwa zambiri 20 onani Pang'onopang'ono kutalika kwa projectile kumatha kukwezedwa. Kukhazikitsidwa kuti kuphatikiza konse kwa 5 cm kuwonjezeredwa kutalika kwa nsanjayi kumakupatsirani zowonjezera 12% za katunduyo.
7. Mutha kusokoneza zolimbitsa thupi papulatifomu, ngati mumagwiritsa ntchito zopumira kapena zolemera pamapazi kapena mmanja.
8. theka la ola musanachite masewera olimbitsa thupi imwani kapu yamadzi ndipo nthawi zonse mutenge ma SIP angapo amadzi mphindi 10 zilizonse mkalasi.
9. Ngati gawo lanu lochitira masewera olimbitsa thupi limakupatsani zovuta zingapo, ndibwino kuti musankhe gulu la oyamba kumene, ngakhale mutakhala ndi masewera olimbitsa thupi mukatha maphunziro ena.
10. Kumbukirani kuyenda koyamba kwa "miyendo" kenako "manja". Dzanja kuti ligwire ntchito, pokhapokha mbali yakumunsi ya thupi ikamadziwa kayendetsedwe kake.
Zochita zoyambira pamagawo othamangitsa
Pofuna kuti mukhale kosavuta kuphunzira sitepe yothamanga, ikupatseni masewera olimbitsa thupi pang'ono kuchokera pazoyeserera pazithunzi zosonyeza.
1. Gawo loyambira kapena Gawo Loyambira
Pitani papulatifomu ndi mapazi onse mosinthana. Imayendetsa pamaakaunti anayi.
2. Masitepe a chilembo V kapena V-sitepe
Yendani mosinthana pamapazi ndi mapazi onse mbali zotsatana za Stepan.
3. Gawo lahlest Shin kapena Curl
Khwerero phazi lako lakumanja pa ngodya ya nsanja ndipo anasiya anathamangira kumbuyo. Chidendene chiyenera kukhudza matako akumanzere. Ndiye thawirani mbali inayo.
4. Khwerero kukweza bondo kapena bondo
Yendani phazi lanu lakumanja pakona papulatifomuyo ndi kupindika kumanzere pa bondo ndikukweza kumimba. Ndiye thawirani mbali inayo.
5. Yendani ndi kukweza mwendo kapena Kick up
Yendetsani phazi lanu lamanja pakona papulatifomu, kumanzere ndikuponyera patsogolo. Ndiye thawirani mbali inayo.
6. Kukhudza pansi
Ataima papulatifomu yapakatikati, sakanizani pansi ndi phazi limodzi, kenako linalo.
7. Kubedwa miyendo kumbuyo
Yendetsani phazi lanu lamanja pakona papulatifomu ndipo lamanzere lipite kumbuyo kwambiri osagwada. Manja amakweza nthawi imodzi ndikukweza miyendo. Ndiye thawirani mbali inayo.
8. Kulanda mapazi kumbali
Khwerero phazi lamanja papulatifomu, ndikutenga mbali yakumanzere, mukupindama pa bondo. Manja amasunthira mbali mofananamo ndikukweza miyendo. Ndiye thawirani mbali inayo.
Zochita zovutirapo zochokera panjira yolimbitsa thupi
Timaperekanso zitsanzo za masewera olimbitsa thupi ovuta, omwe amatha kuwonjezera makochi pulogalamu yamaphunziro apamwamba:
1. Kulumpha papulatifomu
2. Pitani papulatifomu
3. Kudumphadumpha mapazi
4. Podpiski m'malo mwake
Monga mukuwonera, maphunziro aophunzitsa otsogola atha kuphatikizanso zolimbitsa thupi. Ngati muli ndi vuto lililonse mukamadumpha, ndiye kuti kulibwino muzitha kuchita masewera olimbitsa thupi (sitepe yokha).
Zikomo chifukwa cha kanema wa youtube wa gifs Jenny Ford.
Zovala ndi nsapato pazoyeserera
Panjira yolimbitsa thupi Ndikofunikira kwambiri kusankha nsapato zothamanga. Bwino kuchita nawo nsapato zamasewera ndizokhazokha zosasunthika zomwe zimachepetsa kupsinjika kwamafundo. Nsapato zikuyenera kukwana bwino paphazi ndikuthandizira chingwe cha phazi, izi zithandizira kuteteza mapazi anu kuti asavulale. Ngati muli ndi vuto la mitsempha ya varicose, imatha kuvala tights.
Nsapato zazikazi za 20 zapamwamba zathanzi
Kwa zovala zamasewera palibe zofunikira zapadera. Chofunika koposa, anali womasuka osaletsa mayendedwe. Ndi bwino kusankha zinthu zabwino zopumira. Chonde dziwani kuti ndibwino kuti musagwiritse ntchito mathalauza ataliatali: pamakhala chiopsezo chovulala nthawi ya sasakianime papulatifomu.
Khwerero aerobics kunyumba
Kodi ndizotheka kuchita masewera olimbitsa thupi kunyumba? Inde, mungathe! Ngati simungathe kupita kukalasi yamagulu kapena malo anu ochitira masewera olimbitsa thupi samangoyendetsa masewera olimbitsa thupi, mutha kuphunzitsa kunyumba.
Zomwe muyenera kuchita popanga ma aerobics kunyumba?
- Gawo lokwerera
- Malo ena aulere
- Nsapato zothamanga bwino
- Nyimbo zoyenera kapena kumaliza maphunziro apakanema
Nsapato zamasewera ndi malo ang'onoang'ono mchipinda momwe mupezamo chilichonse, nyimbo zaulere komanso makanema okonzekera masewera olimbitsa thupi ali pa YouTube kuti mupeze mwayi waulere. Masitepe atha kusinthidwa kuti mukhale ndi mutu woyenera wokhala ndi kutalika kwa 10-20 cm (mwachitsanzo, benchi yaying'ono). Ngati mulibe chilichonse choti mulowe m'malo, sitepe iyi ingagulidwe.
Sitepe yolimbitsa thupi imagulitsidwa m'masitolo amasewera. Mtengo wake wapakati umayambira ku 1500 mpaka 5000 rubles. Mtengo umadalira mtundu wazinthu zakuthupi, mphamvu, kuphimba, kukhazikika. Komanso sitepe yamitengo imadalira kuchuluka kwa milingo: nthawi zambiri pamakhala magawo awiri ndi atatu (mwachitsanzo, amatha kukhazikitsa kutalika kwa 2 kapena 3, motsatana).
Tiyeni tiwone zitsanzo za mitundu ya magawo.
Khwerero nsanja mpaka 2500 rubles
Gawo lapa nsanja kuyambira 2500 mpaka 5000 rubles
Gawo lapa nsanja kuyambira 5,000 mpaka 8,000 rubles
Gawo Reebok
Sitepe yoyenda bwino kwambiri: kutalika kwa mita 0.8-1.2, mulifupi 35-40 cm Kutalika kwa Stepan nthawi zambiri kumakhala masentimita 10-15 ndikotheka kukulitsa kutalika kwa 30-35 cm masabata oyamba a 2-3 kunyumba ndikwabwino kukhazikika pita kutalika pang'ono kuti uzitha kuchita masewera olimbitsa thupi ndikusintha momwe mapazi amayendera. Pang'ono ndi pang'ono onjezani kutalika kwa sitepe ndikusokoneza mulingo wophunzitsira.
Mukamagula nsanja, yesetsani kuyang'ana pamwamba pake. Ndikofunikira kuti siyidumphe, makamaka ndi top. Poyendetsa kayendedwe ka ma aerobics amachitidwa mwachangu, chifukwa chake, ngati mayendedwe aliwonse ovuta omwe akugudubuzika mutha kungogwa.
Khwerero aerobics: maphunziro a kanema kwa oyamba kumene komanso kupita patsogolo
Kuti muchite masewera olimbitsa thupi kunyumba, mutha kumaliza makanema omwe ali pa YouTube. Mwachitsanzo, njira yabwino kwambiri yophunzitsira zosiyanasiyana Jenny Ford. Wophunzitsa wophunzitsayu wa ma aerobics oyenda, kotero pa njira yake mutha kupeza mapulogalamu a oyamba kumene komanso otsogola.
Komanso pali kanema yayikulu yakulimbitsa thupi kunyumba - tchithu. Amakhalanso ndi mapulogalamu pamitundu yosiyanasiyana yamaphunziro (onani ulalo waku playlist ndi ma aerobics oyenda). Nyimbo zapa aerobics zitha kupezeka pa njira Israel RR Fitness.
1. Jenny Ford: Yambani masewera olimbitsa thupi kwa oyamba kumene (Mphindi 30)
2. Khwerero aerobics kwa oyamba kumene (mphindi 30)
3. Pewani masewera olimbitsa thupi m'magulu onse (mphindi 25)
4. Gawo lokonzekera masewera olimbitsa thupi: mulingo woyambirira mu Chirasha (mphindi 30)
5. Gawo lokonzekera masewera olimbitsa thupi: kuphunzira mwamphamvu mu Chirasha (mphindi 30)
6. Nyimbo za sitepe yolimbitsa thupi Music Step Aerobics (55 mphindi)
Gawo ma aerobics kuti muchepetse: mayankho a owerenga athu
Masha: “Gawo lokonzekera masewera olimbitsa thupi lomwe ndidamuyimbira mnzanga miyezi isanu ndi umodzi yapitayo. Zinali zopanda chidwi, ndimawerenga pa intaneti, osalimbikitsidwa. Koma ndinali kulakwitsa !! Phunziroli lidatenga ola limodzi, koma lidawuluka ngati kuti tangokhala mphindi 1 zokha. Minofu yanga ya mwendo tsiku lotsatira, yatentha kwambiri, ngakhale sindine woyamba. Pitani pang'onopang'ono kwa miyezi isanu ndi umodzi, kawiri pa sabata, mwendo wotambasulidwa kwambiri, wasiya malowa ma breeches, gawo lamkati shunula, ndipo ngakhale mafuta pamwamba pamabondo ali pafupifupi pamenepo!! Tsopano ndikuganiza zogwiritsa ntchito kuvina kwapompo kunyumba kuti ndipange masewera olimbitsa thupi kunyumba. ”
Olga: “Pagulu lotengera masewera olimbitsa thupi mozungulira, zimadalira kochi. Ndili zaka zingapo zapitazi, ndasunthira kwina, ndikuyesera masewera olimbitsa thupi m'malo osiyanasiyana 4. Kulikonse njira yosiyana kotheratu! Kwambiri ndimakonda sitepe yolimbitsa thupi mchipinda choyamba, koma kuyenda sikutheka. Chachitatu, nawonso, kunalibe kalikonse. Koma chachiwiri ndi chachinayi… Famu, Pepani. Palibe nyimbo zabwinobwino, osatsegula, osalumikizana ndi ophunzitsa ndi omvera. Chifukwa chake musafulumire kusankha gawo lanu. ”
Julia: “Chifukwa cha masewera olimbitsa thupi ndataya makilogalamu 4 m'miyezi itatu, koma koposa zonse kwa ine - miyendo yopyapyala (ndine peyala), yomwe nthawi zambiri imakhala yovuta kuonda. Koma sabata lapitalo ndidasinthiratu - ndimafuna zolimbitsa thupi kwambiri. ”
Ksenia: “Kuchita masitepe othamangitsa thupi chaka chimodzi ndi theka muholo, miyezi isanu ndi umodzi yapitayo anagula nsanja ndikuchita kunyumba. Kwenikweni tengani pulogalamu kuchokera ku YouTube… Ndimakonda makanema ndi Jenny Ford. Tithokoze Stepa bwino ataya thupi atangobereka, mimba yakumanzere, ntchafu ndi ziwuno zinawombeledwa ... Kungotaya mapaundi 8 mzaka 1.5 za kuphunzira, chakudya pachokha sichimaphwanyidwa, ngakhale musayese kusadya chilichonse ””.
Katherine: "Ndinayesetsa kunena mozama masewera olimbitsa thupi, koma osati anga. Masitepe onsewa, makondedwe, zochitika zake, zovuta kuzikumbukira. Ndipo pamene pali zina zosiyanasiyana zolimbitsa thupi, phunzirani masitepe olimbitsa thupi satero. Tsopano ndimachita masewera olimbitsa thupi panjinga, thukuta ndi kutopa kangapo, sichiyenera kukumbukira kusuntha kovuta. ”
Veronica: "Kwa ine, sitepe yolimbitsa thupi ndiye chipulumutso. Sindikonda makina opondera ndi makina olumpha, ndimatopa komanso sindimachita chidwi ndi kuyenda komanso kuthamanga, motero ndimafuna kutenga ndalama za cardio. Makalasi oyendetsa masewera olimbitsa thupi Ndimakonda nyimbo zosangalatsa komanso zosunthika sizimadziwika, ndipo gululi limalimbikitsa. Phunziro loyamba la 2-3 ndidasokonekera poyenda, koma kenako ndidayamba kuchita nawo, ndipo tsopano mitolo yambiri imachita pamakinawo. Ngakhale mlangizi wathu nthawi zonse amayesa kusintha machitidwewo. Ndimakonda ”.
Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:
- Zochita zabwino kwambiri 50 zamatako
- Zochita zabwino kwambiri 50 pamimba
- Zochita zabwino kwambiri 50 zamiyendo
- Zochita zabwino kwambiri zokwanira 20 zankhondo