Maphunziro a kanema olimba a Zumba: kuvina, kuwotcha mafuta, sinthani mawonekedwe anu

Mwatopa ndi masewera olimbitsa thupi otopetsa komanso otopetsa? Yambani kuvina, kutentha mafuta ndikusintha mawonekedwe anu ndi mapulogalamu a Zumba Fitness. Mavidiyo osavuta a masewera olimbitsa thupi a Zumba adzakuthandizani kuwotcha mafuta ndikugwira ntchito bwino pazovuta zonse.

Maphunziro amoyo, olimbikitsa komanso abwino kwambiri opangidwa kuti muchepetse thupi komanso kuwongolera malingaliro anu. Kuphunzitsa Zumba kulimbitsa thupi ndikosavuta kutsatira, alibe masitepe ovuta komanso mayendedwe.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

• Nsapato zazikazi 20 zapamwamba zothamanga komanso zolimbitsa thupi
• Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
• Zochita zabwino kwambiri 50 zamiyendo yaying'ono
• Wophunzitsa zamagetsi: zabwino ndi zoyipa zake ndi ziti?
• Kokani-UPS: momwe mungaphunzire + maupangiri okoka-UPS
• Burpee: kuyendetsa bwino magwiridwe antchito + 20 zomwe mungachite
• Zochita 30 zapamwamba za ntchafu zamkati
• Zonse zokhudzana ndi maphunziro a HIIT: phindu, kuvulaza, momwe mungachitire
• Zowonjezera masewera 10 apamwamba: zomwe mungachite kuti minofu ikule

Pulogalamu ya Zumba Fitness: Zone Zolinga

Mlangizi wodziwika bwino wolimbitsa thupi komanso katswiri wophunzitsa ku Zumba Tanya Beardsley wakukonzerani pulogalamu Zumbea Fitness: Zone Zolinga. Kuvina kudzakuthandizani kuyang'ana kwambiri madera ovuta ndikugwira ntchito kuti muwongolere ziwerengerozo.

Zovuta Zumbendi Fitness Target Zones zikuphatikiza makalasi atatu kwa mphindi 25:

• Abs ndi Miyendo (mimba ndi miyendo). Kanemayu ali ndi masitaelo angapo ovina: tango, reggaeton, salsa.

• zida ndi Zolemba (mitsempha ya m'manja ndi m'mimba). Mudzaphunzira kuvina m'mimba, flamenco, merengue.

• Cardio ndi Glutes (Cardio ndi matako). Phunziro lotsindika pamatako limaphatikizapo kuvina kwamimba, merengue hip-hop, salsa, reggaeton.

Gulu lililonse la Zumba limaphatikizapo nyimbo 5 zokhala ndi choreography yosiyana. Kuvina kulikonse kumakhala kosavuta, kotero pulogalamuyo imagwira ntchito iliyonse. M'makalasi onse amathandizira kuthamanga kwa aerobic, kotero mumawotcha zopatsa mphamvu ndi mafuta. Pazolimbitsa thupi za Zumba, simufunika zida zowonjezera, kapena luso lovina.

Zumba Fitness: Magawo Omwe Amatsata oyenera mulingo uliwonse wamaphunziro. Mulingo wa ntchito za cardio ndi wabwino kwambiri kwa oyamba kumene komanso apakati. Ngati mumaganizira za zovuta za choreographic, pulogalamuyo imathanso kunenedwa pamlingo woyamba. Kuchita mwaukadaulo kungagwiritse ntchito masewerawa Zumba ngati malipiro kapena kuwonjezera pa mapulogalamu ena.

Pulogalamu ya Zumba Fitness: Thupi Lonse la Kusintha kwa Thupi

Tikukupatsani zovuta zolimbitsa thupi zosavuta zovina pansi pa nyimbo zamoto Zumba Fitness: Total Thupi Kusintha System. Magawo amphamvu kwambiri awa komanso oyaka mafuta amakhala ngati phwando lovina kuposa kalasi yophunzitsira yokhazikika. Komabe, kuchita bwino pankhani yochepetsa thupi komanso kuwotcha ma calorie sikutsika poyerekeza ndi maphunziro apamwamba olimbitsa thupi.

Zovutazi ndizovuta kwambiri kuposa Target Zone, ndipo nthawi yolimbitsa thupi imakhala yochuluka, komabe, pulogalamuyi imakwanira anthu ambiri omwe akukhudzidwa. Workout kuchokera ku Total Body Transformation ikupezeka, komanso choreography pamlingo wocheperako. Komabe, kukayikira awo mkulu dzuwa Sikuti. Simumangokhalira nthawi limodzi ndi ophunzitsa akatswiri Zumba, koma chotsani kulemera kwakukulu. Pulogalamuyi idapangidwa kuti ichepetse thupi komanso kuwotcha mafuta!

Zovuta Zumba Fitness Total Body Transformation System zikuphatikiza maphunziro 6 amakanema:

• Zumba Fitness Basic (60 mphindi). Ndi phunziro lophunzirira kuti mudzaphunzira zoyambira zovina za Zumba. Choyamba, alangizi amapanga kuvina gulu mwachangu: mu Baibulo ili, momwe ayenera kuyang'ana mu kuvina. Kenako amabwereza mayendedwe sitepe ndi sitepe, pang'onopang'ono kuwonjezera liwiro ndi zovuta choreography. Njirayi ikuthandizani kuti muphunzire mayendedwe onse oyambira a Zumba mwachangu komanso mosavuta.
• Zumba Fitness Cardio Party (Mphindi 50). Awa ndi masewera olimbitsa thupi amphamvu kwambiri omwe amakupatsani mwayi wowotcha pafupifupi ma calories 500 m'makalasi a mphindi 50. Pulogalamuyi ingagwiritsidwe ntchito ngati masewera olimbitsa thupi a Cardio kuti muphatikizepo mu dongosolo lanu lolimbitsa thupi, ngakhale simukukonzekera kuphunzitsidwa ndi Zumba.
• Zumba Fitness Sculpt ndi Tone (Mphindi 45). Zochita izi sizimangokuthandizani kuwotcha zopatsa mphamvu ndikusunga minofu mumayendedwe! M'mitolo ndi DVD pulogalamu zikuphatikizapo wapadera toning timitengo masekeli 0.45 makilogalamu, amene adzafunika kanema, koma mungagwiritse ntchito dumbbells kuwala kapena mabotolo madzi. Muzochita izi sizinaphatikizepo kuvina kokha komanso masewera olimbitsa thupi apamwamba omwe adalembedwa bwino mu kuvina.
• Zumba Fitness Live (Mphindi 55). Masewera a Cardio awa amakhala pamaso pa anthu ambiri. kalasi zikuphatikizapo osachepera chiwerengero cha malangizo, kotero pulogalamu bwino kukumana ngati inu kale adadziwa zoyambira za Zumba.
• Zumba Fitness Flat Abs (Mphindi 20). Kulimbitsa thupi kwa Cardio ndikugogomezera KOR kudzakuthandizani kulimbitsa minofu ya m'mimba ndikuwotcha zopatsa mphamvu. Mudzagwiritsa ntchito minofu ya corset kudzera mumayendedwe osiyanasiyana a thupi, pogwiritsa ntchito choreographic zamitundu yosiyanasiyana yovina.
• Zumba Fitness 20-Minute Express (Mphindi 20). Fiery Express kulimbitsa thupi Zumba Mphindi 20 oyenera amene alibe nthawi yochuluka, koma akufuna kupeza zotsatira zabwino ndi kuwotcha mafuta mu nthawi yochepa.

Kalendala yamakalasi ojambulidwa kwa masiku 10, koma mutha kukonzekera dongosolo lanu lolimba. Amaphunzitsa Tanya Beardsley ndi Zumba Mlengi, Alberto Perez. Pulogalamuyi ndi yoyenera kwa oyamba kumene komanso ophunzira odziwa zambiri. Komabe, ngati mwangoyamba kumene kuphunzitsa, ndi bwino kuyamba kusankha pulogalamuyo Zone Chandanda, ndipo pokhapo ndikupita ku zovuta Total Thupi Kusintha System.

Ubwino wamapulogalamuwa:

• Zumba ndi masewera olimbitsa thupi omwe angakuthandizeni kuwotcha ma calories ndi mafuta. Mutha kuchepetsa thupi ndikuyesetsa kukonza mafomu anu.
• Sankhani masewera olimbitsa thupi oyenera kwambiri kapena chitani magulu onse a machitidwe omwe aperekedwa.
• Iyi ndi kanema wovina, kotero mungasangalale, osati kungochita masewera olimbitsa thupi nthawi zonse.
• Kuphatikiza pa ungwiro wa thupi mudzatha kupanga pulasitiki ndikuwongolera luso lanu lovina.
• The makochi kupereka choreography losavuta mayendedwe, amene angathe kuchita mwamtheradi aliyense.
• Kuvina kwa Zumba komwe kumaphatikizidwa ndi nyimbo zosangalatsa zomwe zingakusangalatseni.
• Pulogalamuyi ndi yosakaniza mitundu yosiyanasiyana yovina: kuvina kwamimba, merengue, hip hop, tango, reggaeton, salsa. Sadzatopa!

Wa minuses ndi ofunika kuzindikira otsika mlingo wa zovuta maphunziro. Pulogalamuyi imapereka choreography yosavuta ndi katundu wolemetsa, womwe ndi woyenera kwambiri kwa oyamba kumene komanso wapakatikati. Kwa iwo omwe amachita nawo masewera olimbitsa thupi a HIIT nthawi zonse, setiyi imangokwanira pakutulutsa komanso mpumulo wazovuta.

Zumba Fitness - iyi ndi njira yabwino kuwotcha zopatsa mphamvu, kuphunzira luso losavuta kuvina ndikuwongolera madera ovuta. Ndi Zumba zabwino mulimonse mungasangalale ndi thanzi komanso kuchita mosangalala nthawi zonse.

Onaninso: Dance Sean Ti - Cize.