Ukuvivinya umzimba ngendlela - kuyini? imiqondo Basic, Obonisa Wabasaqalayo

Igama elithi "aerobic" "nomoya-mpilo." Lokhu kwanele lisebenza futhi bejabule, kuze kube nini nanini eside ngokwanele ukusebenzisa njalo ukugcina inhliziyo namaphaphu sinempilo. Ngokuvamile kwenziwa emaqenjini nge uthisha ngemuva umculo. Lesi sihloko sixoxa welithi "Ukuvivinya umzimba ngendlela" (okungukuthi, zilwane, iyini inzuzo ukuqeqeshwa) nokunikeza ulwazi kafushane umlando.

It lukhula nentshisekelo aerobics umbani ijubane kusukela ezinsukwini zakuqala buqala. Izethameli abanesifiso impilo enhle umzimba enhle, uyazi zonke izinzuzo zawo. umzimba okunjalo ashise amanoni ngokushesha kunezinye uhlobo umsebenzi.

Ukuvivinya umzimba ngendlela: Yini lokhu?

Elithi "Ukuvivinya umzimba ngendlela" ngumqondo okwesikhathi iyashelela-mpilo saturation, okuyinto eyenzeka lapho uvivinya umzimba. Badinga ukusebenza emzimbeni ngendlela ezifana ayinyuse ukusetshenziswa oxygen. Ngenxa yalokho, kumelwe babe abaphile ohlanganisa futhi ngesikhathi esifanayo Rhythmic, wonke amaqembu ezinkulu muscle babe nesifiso sokuthandana.

UDkt Kennet Kuper (udokotela kumqhudelani wangaphambili ebaleka) ushintshe emhlabeni kokufaneleka ngo-1968, wanyathelisa incwadi ngokuthi "Ukuvivinya umzimba ngendlela". Izivivinyo zilula futhi akudingeki ukuba ngaphambi ukuqeqeshwa ngokomzimba, ngakho konke okudingekayo - yisifiso ulandele ofundisa endleleni eya ezempilo isesimeni esihle. Kushicilelwe lesi eyiqaphuqaphu obugagu i lukwazi ukushukumisa ngendlela enhle kakhulu umkhankaso inqubo a Craze omusha sandile uquqaba.

Nasi umlando: ukuphila futhi ukunyakaza

Ukuvivinya umzimba ngendlela uhlelo umzimba eziklanyelwe ukuvimbela ukuthuthukiswa isifo ukuxhumelela imithambo yenhliziyo, yakhishwa okokuqala ezihlongozwayo nguDkt Cooper ngo-1968 e-Texas Isibhedlela we Air Force. Ngemva kokukhishwa kukamagazini i yencwadi Dzheki Sorenson ithuthukiswe uchungechunge umdanso eyaziwa ngokuthi aerobic, ogama njongo - ukuqinisa uhlelo senhliziyo nemithambo yegazi. Yavela kanjalo-ke aerobics umdanso kanye nezinye izinhlobo umzimba eziye wathola udumo olukhulu hhayi kuphela e-US, kodwa nakwamanye amazwe amaningi ngesikhathi esincane kakhulu isikhathi (azungeze emashumini amabili).

ezemidlalo sina

Ngo-1983, uHoward noKaren Schwartz athuthukile umdlalo othile omusha ngokuphelele futhi kunomoya wokuncintisana ngokuthi ezemidlalo aerobics. Kakade ngo-1984 inhlangano yabo ithola imvume ukuqhuba ubuqhawe lokuqala lukazwelonke. Ekuqaleni kwezemidlalo aerobics mncintiswano owawuse yezigaba ezine: amadoda, abesifazane, ngababili edidayo futhi trio okuxubile. Kusukela ngo-2002, kuye kwenziwa izinguquko, manje useyakwazi ukuncintisana iqembu abasubathi eziyisithupha. Ngo-1996, ezemidlalo aerobics ikwamukele ngokusemthethweni njengoba esinye sezifundo Gymnastic.

ukuzivocavoca kwe-aerobic ukunikeza umthwalo inhliziyo futhi sokujikeleza kwegazi. Lokhu voltage uphoqa umzimba ukujwayela, okubangela izinguquko eziningi zenzeka, ithela imiphumela emihle. Izinzuzo zezempilo ukuthi ingatholakala amakilasi, kudlala ukuba kubaluleke kakhulu, ngoba akusiyo kuphela umsebenzi, esiza ekulawuleni isisindo, kodwa futhi kungenzeka ekuvimbeleni ukukhumuzeka izifo eziningi ezifanayo abazithandayo. Kukhona ezinye izinzuzo abanikeza njalo ukuzivocavoca:

• isilawuli isisindo.
• Ukunciphisa ingozi sikashukela asathuthuka, isifo senhliziyo kanye nokukhuluphala ngokweqile.
• Ukunciphisa ezingeni "okubi" cholesterol.
• Ukwanda ezingeni endorphins.
• Ukukhiqiza ngokuthe xaxa ngo-oxygen ukumuncwa umzimba.
• Ukwehla yamafutha amaningi emzimbeni.
• imisipha Ukwandiswa kwezicubu umswakama waso.
• Ukwenza ngcono ikhwalithi ubuthongo, umuzwa ngokwenama ekuseni.
• kobukhulu Unciphise izifo ezifana nesifo senhliziyo noma umfutho wegazi ophakeme.
• A unentshiseko amandla, impumuzo kuleyo ukukhathala.
• Ukulondoloza ajabule.
• Ukususa bacindezeleke isimo, ukucindezeleka nokukhathazeka.
• Nokuvinjelwa kwezifo zenhliziyo.
• ukwehlisa wegazi.

Ukuvivinya umzimba njalo kwandisa ukugeleza kwegazi, ngokulandelana, inhliziyo axoshe esiningi. Ngenxa yalokho, ukuzivocavoca kancane kancane ukuqinisa inhliziyo, okuvumela ukunweba isikhathi ukubulawa kwabo.

Qondisa izinhlobo aerobics Wabasaqalayo

Kunezinhlobo eziningana aerobics. Beginners ungaqala ezihlanganisa amakhorali ahlukahlukene kuchaziwe ngezansi.

isinyathelo Aerobics

Ifomu eminingi yasendulo ka ukuzivocavoca, Nokho omunye kunazo baqaphela futhi ngempumelelo. Can kwenziwe amaqembu, ekhaya, lapho umculo onesigqi usetha ijubane amaklasi aerobic.

Veloaerobika

Kusukela ngo-1989, ithuba ukuqeqesha ngesithuthuthu endlini. Kuze kube namuhla ingenye imisebenzi wayekwenza kakhulu ukuzivocavoca. Veloaerobika asidingi noma yiziphi amakhono akhethekile, ithuba imizuzu 45 ukuba usebenzise ama-kilojoule 500 futhi kufanelekile abantu babo bonke ubudala. Enye inzuzo yokuhamba kwesikebhe lolu hlobo aerobics - lena isici ngokwengqondo. Amakilasi anemisila isiqophi namaphrojektha kohambo virtual kwenkundla kumnandi futhi umculo opholile.

Bonisa ngentambo

I ukweqa intambo - idivaysi ingasetshenziswa cishe noma kuphi nanganoma yisiphi isikhathi. Ukuqedela umzimba akudingeki uchithe isikhathi esiningi ukuqeqeshwa, kanye imishini kubiza ngisho nesenti. Ukusebenzisa okusheshayo isigqi umculo (aerobics nge obuphelele intambo amathrekhi ingasetshenziswa njengendlela reference iphuzu ngesikhathi).

Jazz aerobics

Popular ukuzivocavoca e iqembu abantu abambalwa inqwaba. izifundo aerobics olwenziwa abafundisi eqinisekisiwe abafundisa ethize umdanso uhamba ekilasini ukubukela ukusebenza inqubo.

Yoga Ukuvivinya umzimba ngendlela

Kukhona akulona iqiniso elikhulu mayelana yoga. Kukholakala ukuthi i-yoga ngokuyinhloko kuhilela ngilulekela. Nokho, lo mkhuba kuhilela okungaphezu - yoga kusiza ukuthuthukisa umgudu wokuphefumula. Uhlelo zokuphefumula siqukethe izitho letiphakela umoya-mpilo emzimbeni.

amanzi Ukuvivinya umzimba ngendlela

Akukhona nje uma izinkinga nge ukhuluphele aerobics esisemqoka. Kuyini futhi yiziphi izinzuzo lamanzi Ukuvivinya umzimba ngendlela, uyazi cishe wonke umuntu uhlangabezana nezinkinga nge emalungeni, iqolo, ukudleka kwamathambo ngenxa izifo, kanye nabantu asebekhulile.

Tai Chi kanye neminye imicikilisho e ukuxubana ne Rhythmic igcizelela kwengqondo nomzimba

Kanye isifiso ubukeke kahle futhi uzizwe okuhle ngokwenyama, abaningi kithi ofuna usimamise futhi izici ngokwengqondo nangokomoya. Eastern umkhuba oMdala ukunaka kakhulu nalokho, kodwa ukufeza ngokuvumelana kuwukubulala akunakwenzeka ngaphandle umsebenzi umzimba wenyama kanye oxygenation zomzimba.

Ekuphetheni

Impilo, umzimba toned futhi aerobics ... Kuyini nokuthi ukuhlobanisa la imiqondo emithathu, namuhla wonke umuntu uyazi ukuthi ubani iqinisa umzimba wakhe futhi ufuna ukuphila isikhathi eside ngangokunokwenzeka. Ukuvivinya umzimba ngendlela uhlobo umsebenzi ehlanganisa umsebenzi Rhythmic nge esisuka futhi ukuqeqeshwa amandla ukuthuthukisa zonke izinkomba zezempilo (ezifana nezimo, amandla muscle uhlelo cardio-semithambo). Namuhla, iqiniso liwukuthi umuntu ngamunye kufanele uthole phakathi sakhe esimatasa okungenani isigamu sehora ukusebenza kuzo.