Zumba olimba: ndi chiyani, zabwino ndi zoyipa zake, mawonekedwe ndi maupangiri, zitsanzo zoyenda ndi zithunzi

Ngati mukufuna kuchepetsa thupi mosavuta komanso mwachisangalalo, samalani pulogalamu yolimbitsa thupi yomwe ili ndi dzina loyambirira - Zumba. Kuchita masewera olimbitsa thupi mwamphamvu kutengera nyimbo za Latin, sikungakuthandizeni kokha kugula mawonekedwe osiririka, komanso kulipiritsa malingaliro abwino.

Zumba ndimasewera olimbitsa thupi potengera mayendedwe amavinidwe achi Latin ambiri. Zumba waonekera ku Colombia, komwe kudafalikira mwachangu padziko lonse lapansi. Mlengi wazolimbitsa thupi Alberto Perez akuti adapanga gulu loyamba la Zumba mzaka za 90, pomwe tsiku lina adayiwala nyimbo za ma aerobics ndipo amayenera kugwiritsa ntchito matepi a salsa ndi merengue. Izi ndizochitika mwangozi kuti pakhala chinthu chobadwira mwinanso gulu lotchuka kwambiri padziko lonse lapansi.

Zumba zolimbitsa thupi ndizofunikira kuti muchepetse kunenepa komanso kukhala ndi malingaliro abwino. Kuphatikiza apo, zolimbitsa thupi zamtunduwu zomwe akatswiri amalimbikitsa kuti apititse patsogolo mtima wamitsempha komanso kupewa matenda ambiri obwera chifukwa chongokhala.

Masewera olimbitsa thupi kuti muchepetse kunenepa

Zumba ndi chiyani?

Chifukwa chake, Zumba ndi njira yovina pang'ono, yomwe idakhala mu 2001 Alberto perez, wolemba choreographer waku Colombia komanso wovina. Pulogalamu yolimbitsa thupi imaphatikizira zinthu za hip-hop, salsa, Samba, merengue, Mambo, flamenco ndi kuvina m'mimba. Kusakanikirana kwakukulu uku kwapangitsa Zumba kukhala imodzi mwazambiri masewera olimbitsa thupi pakuchepetsa thupi padziko lapansi: pakadali pano yafalikira m'maiko opitilira 180! Mutu wake woyambirira umatanthauziridwa kuchokera chilankhulo cha ku Colombian, "kuti uwoneke, kuyenda mwachangu".

Kodi Zumba ndi anthu otani chonchi? Chakuti iyi si pulogalamu yovina wamba. Ndizosangalatsa, zolimbitsa thupi, zolimbitsa thupi, zomwe zimathandiza kupeza mawonekedwe abwino. Cholinga chake, kuti athetse minofu yambiri, osakutopetsani mobwerezabwereza zolimbitsa thupi. Ola lovina mopenga Mutha kutentha pafupifupi 400-500 kcal. Kuphatikiza apo, kulimba kwa Zumba ndi mankhwala abwino opsinjika, kukuthandizani kuti mukhale olimba mtima, otsimikiza komanso omasuka.

Monga lamulo, kuphunzitsa pagulu, kulimba kwa Zumba kumatenga mphindi 45-60. Phunziroli limayamba ndikutentha kwamphamvu ndikumatha ndikutambasula, ndipo zonsezi zimachitika pansi pa nyimbo zodziwika bwino. Gawo lalikulu la mwambowu lili ndi nyimbo 8-10 zamtundu wa Latin America, nyimbo iliyonse ili ndi choreography yake yapadera. Zojambula ku Zumba nthawi zambiri zimakhala zosavuta ndipo zimakhala ndi zochepa chabe zovina zomwe zimaphatikizidwa ndikupanga mobwereza nyimbo. Pambuyo pa makalasi ochepa, ngakhale kutali kwambiri ndi ovina anthu amatha kukumbukira zoyambira zamapulogalamuyi.

Popita nthawi, mayendedwe osiyanasiyana a Zumba. Mwachitsanzo, Aqua Zumba maphunziro mu dziwe. Zumba mudera, yomwe ndi masewera olimbitsa thupi kwambiri pochepetsa thupi. Kapena Zumba ToningZimaphatikizapo zolimbitsa thupi ndi ma dumbbells ang'onoang'ono. M'zaka 15 zokha, ZUMBA ® yakhala imodzi mwazinthu zodziwika bwino kwambiri pamakampani olimbitsa thupi.

Ubwino wa maphunziro a Zumba:

  1. Zumba ndimasewera olimbitsa thupi omwe amakuthandizani kuwotcha mafuta owonjezera komanso kumangitsa thupi.
  2. Kuchepetsa kuvina sikungothandiza kokha, komanso kumasangalatsa. Izi ndizochitika pamene kulimbitsa thupi kumabweretsa chisangalalo chenicheni.
  3. Nthawi zonse mukuchita pulogalamu yovinayi, mudzakhala pulasitiki komanso wachisomo.
  4. Phunzirani momwe Zumba angathere aliyense! Simuyenera kukhala ndi luso losangalatsa. Kuphatikiza apo, mayendedwe onse a pulogalamuyi ndiosavuta komanso osavuta.
  5. Kuvina kumachitika pansi pa nyimbo yamphamvu ndi yamoto, kotero kulimbitsa thupi kwanu kumakupatsani malingaliro abwino.
  6. Kukhazikika kotereku koyenera kwa oyamba kumene, posachedwa kunabereka atsikana komanso omwe sali kutali ndi masewera.
  7. Nthawi yophunzira mudzagwira ntchito m'malo onse ovuta: pamimba, ntchafu, matako, kuphatikiza kupalasa njinga ngakhale minofu yakuya kwambiri.
  8. Zumba yakhala ikutchuka kwambiri padziko lonse lapansi, chifukwa chake maphunzirowa amachitikira muzipinda zambiri zolimbitsa thupi.

Zoyipa ndi mawonekedwe:

  1. Kuloweza mayendedwe akuvina, ndikofunikira kupezeka nawo pamaphunziro nthawi zonse.
  2. Zojambula mu Zumba zolimbitsa thupi ndizosavuta, komabe, ndi pulogalamu yovina, chifukwa chake, kuti mugwire bwino ntchito yomwe mungafune Kugwirizana bwino ndikumvetsetsa kwaphokoso.
  3. Ngati mukufuna kutenga katundu wambiri, ndibwino kuti mulembetse Panjinga kapena Thupi la Thupi. Zumba kulimbitsa thupi kuti muchepetse kunenepa, koma kulimbitsa thupi kwambiri sikungatchulidwe. Ngakhale zimatengera gulu la omwe akuphunzitsa.

Zitsanzo za mayendedwe a Zumba

Ngati mukukaikira ngati mukuyenera maphunziro oterewa, tikukupatsani zisudzo zovina zotchuka za Zumba, zomwe zikuthandizeni kudziwa za pulogalamuyi. Amawonetsa mayendedwe ake palimodzi m'matumba ang'onoang'ono ndipo amabwerezedwa mkati mwanyimbo zilizonse pansi pa nyimbo. Maphunziro am'magulu nthawi zambiri amakhala makochi asanayimbidwe nyimbo iliyonse ndikuwonetsa mayendedwe, kotero mutha kuwakumbukira ndikubwereza nyimbo mosavuta.

Kusuntha 1

Kusuntha 2

Kusuntha 3

Kusuntha 4

Zoyenda 5

6 kuyenda

Kusuntha 7

Kusuntha 8

Malangizo kwa oyamba kumene

Ngati simunayambe kuvina, ndipo ndikuopa kuti mukalasi muyenera kuchita khama, tsatirani malingaliro athu:

  • Choyamba tsatirani choreography ya wophunzitsa thupi lotsika ndikuyesera kubwereza mayendedwe a mapazi ake. Ndipo kenako gwirizanitsani mayendedwe amapewa ndi mikono.
  • Yesetsani kuchita mayendedwe "pa akaunti", zimathandiza kuti mukhale ndi mayimbidwe.
  • Khalani omasuka kupanga magulu amakono kuti mupite patsogolo, pafupi ndi wophunzitsayo kuti muphunzire bwino momwe mayendedwe akuyendera.
  • Ngati magawo angapo oyambilira akuwoneka ovuta, musataye mtima Zumba. Monga lamulo, mutatha kulimbitsa thupi kwa 5-6 kumbukirani zonse zoyenda, ndipo patatha mwezi umodzi mukuchita masewera olimbitsa thupi ndikuiwala zakuti posachedwa abwera mkalasi.
  • Chinsinsi cha opambana kwa oyamba kumene ndikuchezera pafupipafupi. Ngakhale choreography yosavuta yoloweza kusunthika mwachangu kumachitika.
Zumba ndi pulogalamu yabwino kwambiri yolimbitsa thupi!

Zumba ndiwophatikiza bwino za zochitika zothandiza ndi kuvina kwabwino. Ngati mukufuna kutaya thupi, khwimitsani thupi, gwiritsani ntchito mungoli ndi chisomo komanso malingaliro abwino, onetsetsani kuti mukuyesa pulogalamu yotchuka yolimbitsa thupi.

Onaninso:

Siyani Mumakonda