Ukufaneleka: iintlobo kunye nenjongo.
Uhlobo.
- ukwenza amandla.
- ukubunjwa kwabasetyhini abakhulelweyo.
Ukuxhobisa.
Olu hlobo lobunjwa luba negalelo ekulungiseni umfanekiso kwaye lunceda ukugcina umlo. Akukhuthazwa ngabo bafuna ukulahlekelwa ubunzima obunzima, kuba inxalenye ethile yomzimba ilungiswa. Izenzo ezininzi zokubumba amandla zihlukaniswe ngamaqela amabini. Iqela lokuqala liluhlu lwesenzo sokulungiswa kwinqutyana engaphezulu kwetraki: intamo, umva, isifuba, cindezela, izandla. Iqela lesibini liqhubela isahlulo esincinane somzimba: imilenze, iminyango, amatye.
Ukubunjwa kwabasetyhini abakhulelweyo.
Kuzolile kwaye kuthobe. Uya kunceda umfazi ukulungiselela ukuzala: uya kufundisa ukuxhatshazwa okufanelekileyo kunye nokuphumla kwezihlunu, ukuphefumla. Kwimiqathango eyahlukeneyo yokukhulelwa kukho izikhokelo ezahlukeneyo.
Aerobics.
Kwenzeka:
- zeklasi,
- umdaniso,
- amandla,
- nyathelo,
- aqua.
I-aerobics yamaClass.
Ngoluhlobo lwe-aerobics, kuhle ukulwa nokukhululeka. Yenza okuphindwe kabili ngeveki kwiminyaka engama-40 ngomthwalo ophakathi okanye ukuphakama okukhulu. Kodwa kufuneka kukhunjulwe ukuba le aerobic ayifaneleki wonke umntu: musa ukucebisa abo bachithekayo kunye nokulimala.
Umdaniso we-aerobics.
Iquka isethi ekhethekileyo yokuzilolonga ehamba kunye nomculo. Ngexesha leeklasi, uhlawuliswe ngokufanelekileyo, ulungelelanise ukuhambelana nokuhamba, ulungelelwano oluchanekileyo, ulahlekelwe ngamapounds, kwaye uvuselele umsebenzi we-cardiovascular system. Umdaniso we-aerobics uquka: i-hip-hop, i-strip-plastiki, i-R'n'B kunye nomdaniso we-MTV, ukudansa ngesisu okanye imidaniso yase-oriental, i-funk aerobics.
Amandla aerobics.
Umsebenzi oyintloko wale type of aerobics kukukwakha imisipha. Kunconywe ngabo bafuna ukufumana izihlunu ezingaphezulu. Ekubeni amaqela onke ama-muscle asebenza ngamandla e-aerobics, akafanelanga abantu abanegulane eligulayo kunye ne-cardiovascular system.
Nyathelo lwe-aerobics
Le nyathelo ekhethekileyo i-aerobic, etshaya ubunzima obuninzi, iqinisa kwakhona inkqubo ye-cardiovascular system. Ukuxakeka kwendlela yokusebenzisa i-aerobics yokuzivocavoca kwenziwa kwinqanaba elithile elizodwa, njengokuba i-cardio enhancer ikuvumela ukwandisa ukunyamezela kwakho kumculo wesiqhelo.
Aqua aerobics.
Le ndlela ifanelekileyo ye-aerobics kunye namacala amaninzi amnandi. Ngokuncedwa uhlobo oluthile lwe-hydromassage, ulusu luya kuqina kwaye lube lukhuni. Ulwa ne-cellulite ngokugqithiseleyo, kuba ukuxhatshazwa kwamanzi amaninzi amaninzi kunokumelana nomoya, okwenza umthwalo onamandla kwimisipha, kunye namanzi apholileyo kwidibanki yenza kube lula ukutshisa ama-calorie angaphezulu. Ukuzilolonga kwe-Aerobic emanzini kukuvumela ukuba ususe umthwalo ukusuka emthonjeni, emva kokuba iiklasi kukunika ithuba lokuziva ulungile.
Kwi-aqua aerobics zininzi iintlobo:
- Ukuhamba nge-Aqua kufana nokugijima emanzini,
- U-Aqua Ukuphumula kuyinkimbinkimbi yokuzilolonga nokuphucula amaqela ahlukeneyo,
- I-Aqua Gym - amandla asebenzisa ngokusetyenziswa kwezixhobo ezizodwa: iibhola, izitshimo eziguquguqukayo, iindunduma ezithandayo, ezandisa ukwanda,
- I-Aqua Ibhokisi-isebenzisa izixhobo zekarate, ibhokisi, ibhola yokukhangela ibhola,
- I-Aqua Cycle - ukuxelisa emanzini ngokukhwela ibhayisekile.
Pilates.
- Iipilates zeeNtlalo,
- Iipilati kwibhola,
- Iipilati zabafazi abakhulelweyo.
Pilates impilo.
Ukutyunjwa kweso sikhokelo kwi-Pilates - ukubuyiswa komzimba, ukuphuhliswa kokuguquguquka, ukubunjwa kwesibalo esihle nesincinci. Ukuzivocavoca kwenzeka phantsi komculo ozolileyo kunye nocothayo, ukukhala ngexesha kunye nokuphefumula. Ngenxa yoko, abantu abanomonde kwaye banenzondelelo bahlala kwiipilati zangasese.
Iipilati kwibhola.
Olu hlobo lwee-Pilates likuvumela ukuba ususe umthwalo ukusuka emlanjeni, ezinqeni, amajoyina, uhlawule ingqalelo kwimisundu yenkampani yokubonga ngokubhaliweyo kwebhola, okwenza kube lula ukwenza ukuhamba ngokupheleleyo nangokuchanekileyo. Kule meko, izihlunu zihlala zixhala.
Iipilati zabafazi abakhulelweyo.
Ngoluhlobo lweepilates, imisipha ye-pelvic iqeqeshiwe, eya kuthi iququzelele inkqubo yokuzalwa, ukujikeleza kwegazi kumzimba womama nomntwana kuphucula. Emva kweeseshoni ezimbalwa, umphumo uya kuvelelwa - iimoya iya kuphucula kwaye ukunyuka kwakhe kuya kupheka, i-nausea iya kudlula, umva ongaphantsi awuyi kuba yingozi. Izenzo zePilates ziya kuba nefuthe elihle kwinkqubo yokuzalwa, kwaye emva kokuzalwa isisu siya kuhlala siqinile, siza kukuvumela ukuba ulandele umlinganiselo wakho kwixesha elizayo.
Ukunxibelelana.
Ukubambisa ngumsebenzi wokwelula imisipha, iintambo kunye nemigqa. Imisipha ibe yinkangala, kwaye ubunzima beemisipha abukhulanga. Ukuzilolonga ukuvumela abafazi ukuba benze umzimba uguquguquke, umvuzo uphelele, kwaye ukunyameka kukuhle, kukuchaphazela kakuhle imeko yomzimba wonke.
Oku akuzona zonke iintlobo zempilo oza kunikwa kwiziko lempilo. Kwaye ukufumana iziphumo ezilungileyo akudingeki ukhethe kuphela inkqubo efanelekileyo, kodwa uhlawule ngokukhethekileyo ukutya.
Iiklasi zokufaneleka kunye nokutya.
Xa uphelele emzimbeni, kufuneka udle ngokufanelekileyo, njengoko kusebenza ngokomzimba, kwaye ukuba awuhambisani nemithetho esondlo yesondlo, izihlandlo ezingamnandi zingenzeka. Kubalulekile ukukhumbula ukuba iyure enye phambi koqeqesho kunye neyure emva kokuba awukwazi ukutya nantoni na.
Ngokusekelwe kwinjongo yempilo - ukuphilisa okanye ukunciphisa umzimba - kufuneka ulawule ukutya kwakho. Ukuba ufuna ukulahlekelwa ngamakhilogremu angaphezulu, kungcono ukuba ungadli iiyure ezimbini ngaphambi kweeklasi kunye neeyure ezimbini emva koko, kwaye kunye nokutya - ungadli amanqatha, uphelele, ukutya okumnandi, ngaphandle koko awuyi kufezekisa iziphumo ezifunayo. Ukuba ufuna nje ukuphucula, akwanele ukuba ungadli nto kwiyure ngaphambi nangemva kweeklasi.
Ukuzivocavoca ngumoya omhle, umzimba omhle, imeko esemzimbeni. Iiklasi kwigumbi lokuzilolonga liza kunceda ukukhululwa kwangaphakathi, ukufumana ukuzithemba, ukuphelisa iimvakalelo eziphazamisayo kunye noxinzelelo, nangona eklasini unokufumana abahlobo abaninzi.