Into emnandi kakhulu kukuba ukubonga kwesi sihlandlo, awusadingeki ukuba uzigqoke kunye nezidlo, ukuguqula imisipha kwindawo yokuzivocavoca, ukufufumla kwi-treadmill. Kwaye kufuneka nje ulandele ukutya okunokulinganisela kunye ... umdaniso wokulahleka kwesisindo. Kwaye kukho iintlobo ezininzi zemidanso egalela ekulahlekeni kwesisindo. Khetha omnye kubo ukuba athabathe kwaye adlale ngempilo, uhlobo oluhle kunye nesisindo somzimba wakho.
Ukudansa uBelly ukukhanga
Masiqale ukuhlaziywa kwemisundu yokudanisa ukulahleka kwesisindo kumdaniso wesisu esisempumalanga. I-kilo eninzi, ukwenza lo hlobo lomdaniso, awuyi kuluhluza. Nangona kunjalo, ukudansa ngesisu kunamathuba amaninzi. Yena:
- ivelisa iiplastiki
- uyomeleza imisipha yomzimba, umqolo
- iifom ezityebileyo zamathanga
- imise i-metabolism
- kuphelisa i-stagnation kwi-pelvis encinci yabasetyhini
- kwandisa ulutsha
- kuqinisa ubulili.
Ngoko ke, ukuba ingxaki yokuphelisa inani elikhulu leekhilogram ezingaphezulu akudingekile phambi komfazi, kodwa kunomnqweno wokuba ukhange ngakumbi, ukhululeke, uthuthukise ukuzithemba, ngoko kuyimfuneko ukuphendukela kulo hlobo lomdaniso.
Umdaniso wase-Ireland, isinyathelo sokuhleka kwemilenze
Ukuba imeko yemilenze ishiya into enqwenelekayo, ibhinqa kufuneka ibhalise kwiiklasi kunye neentlobo zaseIreland zokudansa, iintlobo zezityalo. Ezi ntlobo zemidanso ziqinisa imilenze, ziqhube iimisipha zazo. Akukona nje ukuba imeko yemilenze iphucula ngexesha lemidanso yaseIreland kunye neendwendwe. Iimfumba zentliziyo ziqiniswe ngamandla, zifumene ubunjani obuhle be-buttock, inani elikhulu leekhalori zitshiswa ngokunyakaza okukhawulezayo kwaye kunzulu, i-cellulite isuswe kwingingqi yethanga. Ukongezelela, "ukugqithwa kweenyawo" kuvelisa umvo weengoma kunye nendlebe yomculo kubadlali.
Umdaniso uZumba kwindlela yaseMelika
Uhlobo olutsha lomdaniso wokulahlekelwa ngamandla kwelo lonke umzimba, eliza kuthi ukusuka eMelika, ngokubonga kumdali womdaniso, u-Alberto Perez, ufanelekile kubaqalayo kunye naluphina umzimba.
Ukuzivocavoca nokuhamba kwindlela yokudanisa kufana neLatin American. Kodwa umahluko olapha kukuba umseli womdaniso wanyamekela abo batsha abagqiba ukufunda. Delov kukuba unguKolombia ngokuzalwa, oye waphila ubomi bakhe eMelika, kwaye uyazi ukuba akayazi ngokukodwa ukuba kwimidaniso yaseLatin America, kunzima kakhulu ukunika iiklasi zokuqala. Nalapha uqala ukudanisa abantu abangalungelekanga, kwaye bajoyine iqela baya kuba lula.
Ukudansa iZumba kuphucula ukulungelelaniswa kweminyango, kukhuthaza ukulahleka kwesisindo kuzo zonke iinxalenye zomzimba, kuphucula umoya, kunika amandla.
I-Latin American Ukudansa Ukudansa iiSlogans
Ukhetho olukhethekileyo kulabo abaye banquma ukulahlekelwa isisindo ngomzimba wonke, ukwenza kube mncinci, ukunyamezela. Zininzi iintlobo zemidaniso yaseLatin America. I-Samba yakhela i-formulator kunye namatye. I-Rumba iyafana, kodwa apha bayadansa ngobabini. I-salsa yakha umgca wesisu, amahlombe, iingalo, imilenze emancinci.
Ukuba ufuna ukwenza olunye uhlobo lwemiDaniso yesiDatan, gqiba ukuba ufuna inkwenkwe ye-punk okanye ufuna ukudansa yedwa, kodwa, ewe, eqinisweni, kwiqela. Ukutyelela iiklasi zeentlobo ezahlukeneyo zemidaniso yaseLatin America. Ziziphi izinto ezinokubonakala zikhangele kuwe, ziyeke ukuba zijongane nazo rhoqo.
UkuDansa kwe-Afrika yokuLwela ukuTyeka koMzimba
Uhlobo oluthile lomdaniso, ngenxa yokuba ungakwazi ukulahlekelwa isisindo ngokukhawuleza, ngexesha elifutshane. Izihambela apha zifana nezizwe zasendle zaseAfrika. Ziye zenzeke, zibuhlungu. Ukunyuka okunjalo kuvumela umntu ukuba angene ngaphakathi kwihlabathi lakhe elingaphakathi, "azinqamle ngokupheleleyo", ukuba azive eyedwa kunye nesihlwele sokudansa, esinobundlobongela.
Ama-Afro-dances kuphela anegalelo ekuphuculeni isisindo somzimba, kodwa kwakhona ukuzinzisa umsebenzi wentliziyo, ukwakha isisu, isisu, ukuphucula imizwa, ukuphelisa uxinzelelo.
Izitambo zezitalato kwiindawo ezingxaki
Eli qela lemidaniso libandakanya ezifana ne-hip-hop, ukudibanisa umdaniso, uR'n'B. Ngokuxhomekeka kukuphi uhlobo lomdaniso oyithandayo, unokuphucula imeko yeendawo ezahlukeneyo zomfanekiso wakho.
Kodwa zonke iintlobo zemidaniso yesitalato zinciphisa ubunzima, ziqinisa imilenze, iinqumlo, zibuyise ngaphaya, zibukhali, ziququzelele umzimba, zinikezele ukunyamezela, zitshintshe ukuguquguquka, ukubukeka okubonakalayo kumfanekiso.
Umdaniso weFlamenco ukulungiswa okungcono
Ubabalo, ukulungelelanisa, ukulungelelana, ububele, ukuphumula kuya kunika umdaniso we-flamenco. Ngumdaniso onomdla, uninzi lweeyure, ushushu, uphumule. Ukuze ukhululeke kakhulu umzimba, kuthatha ixesha elide. Kodwa ukuphucula isimo sengqondo, ukuphucula ukuvavanya, lolu hlobo lomdaniso lufanelekile.
Iingcebiso kunye namacebo ngexesha leklasi
Ukuncinci ngoncedo lwemidaniso, kuyacetyiswa ukuba uyenze ubuncinane ubuncinane kwiiyure enye neyesigama amaxesha amathathu ngeveki. Ukubhalisa ngokusemandleni kwiiklasi ekuseni okanye ntambama, abantwana ngobusuku, xa i-metabolism kunye neenkqubo zokuxilisa umzimba kumancinci.
Ngomdanso, khetha izicathulo ezizinzileyo ezingagxininisi umzimba wezambatho ezenziwe kwiindwangu zendalo ezidlula emoyeni.
Ungabandakanyeli abadansi ngexesha lokuya esikhathini, izifo ezithathelanayo nezifo ezithintekayo, imigraines, ukushisa okuphakamileyo, iipikisi zengcinezelo.
Ukuba uVass unesifo esingapheliyo okanye ukhulelwe, okanye ukuba unentlungu yenyawo, kufuneka udibane nodokotela wakho, luhlobo luni lwabadansi onokuyenza.
Inxaxheba ebaluleke kakhulu iya kudlalwa ngokukhetha kokutya ngexesha lokudanisa umgangatho wokulahleka kwesisindo. Ngaba uya kudla ngokulinganisela kunye nokuba yiyiphi imithombo yamanzi oya kubambelela kuyo - enjalo iya kuba yimiphumo ekunciphiseni ubunzima.
Ukutya kunye nokusela kotywala ngexesha leeklasi ngabadlali
Ngokuphathelele kwamanzi, kufuneka usele ubuncinane ezimbini ngosuku lwe-litrovkazhdy ngexesha loqeqesho. Thatha ibhotile yamanzi amaminerali ngaphandle kwegesi kwisifundo. Phuza ngaphambi nangemva kwayo ngamanzi.
Ungadli ukutya ngeyure okanye kwisiqingatha phambi kokuqala kweseshoni. Emva komdaniso, udle isigamu seyure okanye ezimbini.
Ukulinganisela kokutya ngexesha lokudanisa kusetyenziswe iiprotheyini ezifunekayo ekuhambeni okunamandla kunye nokutya kwe-carbohydrate, okuza kubakho lula ngumzimba.
Vula imenyu yakho "yokudanisa" yeemveliso zenyama, kodwa kungabi ngombala. Inyoni kufuneka ibe ngaphandle kwethole. Vumela inyama (kunye neentaka, intlanzi) ziphekwe isibini, esilisiwe okanye sibheke kwi-oven. Ukutya kwamaprotheni kufaka i-soybeans, i-legumes, i-nut, iimveliso zerhasi eziphantsi. Faka ezi ziitya ekudleni kwakho.
Ukusuka kwimveliso ye-carbohydrate esikhundleni seswekile, ukupheka, isonka, ukhethe ukukhetha iziqhamo, isinkwa, ubuncinci bezinyosi, izithelo ezomileyo.
Nazi izinto ezihlukeneyo zemenyu yokukhula emfutshane ngexesha lomsebenzi ngemidaniso ingaba:
- Ngomso - i-green tea, i-oatmeal ngaphandle kweshukela, ibilisiwe emanzini; ngesidlo sasemini - inxalenye encinci yokutya kwamaprotheni, itiye eluhlaza okanye ijusi elitsha; emva kwemini kwieyure ezimbini-imifuno entsha okanye isaladi yemifuno, unokufumana iziqhamo; Ngokuhlwa - iglasi ye-kefir.
- kusasa, i-buckwheat porridge ngaphandle kweoli; kwimini - imifuno yemifuno okanye umhluzi wenkukhu; emini-ntambama-ushizi okanye i-cottage cheese eneziqhamo; ngokuhlwa - iipulo okanye ezinye iziqhamo.
Ukuba uvakalelwa yindlala, yidla iimbumba okanye isonka, ungafumana iinqabileyo okanye izantyambo. Ukunciphisa iziqhelo zakho eziqhelekileyo zokutya okungaphezulu kwama-200-300 amagremu. Futhi ungakulibali malunga nokusetyenziswa kotywala ngexesha lokutya kunye nokulahleka kwesisindo kunye nokudanisa.