Kutamba ndeimwe yenzira dzinoshanda dzekudzikisa huremu zvinobatsira kupisa macalorie, kusimbisa mhasuru, kuridza muviri. Uye zvakare, iyo mitambo inopa yakanaka kuchaja yemanzwiro, kusimudzira manzwiro, kuwedzera kuzviremekedza uye kuzvivimba. Kuita kutamba, iwe unozogona kuchengetedza chirango kudzidziswa uye kurudziro. Haisi mabasa echinyakare chete, zvinonakidza!
Yese yekutamba inosimudzira kuonda uye inokubatsira kurasikirwa nehuremu, kana uchijaidzwa nguva dzose: ingave Zumba, kutamba mudumbu, kutamba maekisesaizi, kutamba kwazvino, twerk kana pole pole. Kana iwe uchida kutamba uye uchida kudzikisa huremu, saka une rombo rakanaka. Kutamba ndiyo nzira dzakakwana dzekubvisa huremu hwakawandisa uye kugadzirisa chimiro.
Verenga zvakare nezve mamwe marudzi ekudzidzisa:
- Pilates: kushanda kwekushandisa + kurovedza kubva kuPilates
- Cardio Barre: kugona kwehuremu + kurovedza muviri uye mavhidhiyo.
- Basa rekudzidzisa: maficha uye kurovedza muviri
- Crossfit: mabhenefiti uye zvinokuvadza + redunhu kudzidziswa
Kutamba Workout: maitiro ekuita
Tisati taenderera mberi nekudzokorora kweakanyanya kudavirwa masitayera, ngatitange tacherekedza zvakanakira enguva dzose makirasi ekutamba. Chii chiri kushandiswa uye maficha ekudzidziswa kwekutamba?
Zvakanakira kudzidziswa kwekutamba
- Kutamba fomu yeerobic kurovedza muviri iyo inowedzera kurova kwemoyo uye inopisa macalorie, nekudaro kubvisa huremu hwakawandisa. Zvichienderana nesimba rako rekudzidzira kwehafu yeawa yekutamba inogona kupisa mazana maviri kusvika mazana mana emakoriori. Uku kurasikirwa kwezuva nezuva kwemakoriori anokwana kushomeka zvishoma nezvishoma, kunyanya kana zvabatanidzwa nechikafu chakaringana.
- Dhanzi simbisa yako yese yemhasuru system yemuviri wako. Nguva dzese iwe paunodzidzisa nhanho dzekutamba uye mafambiro aunosanganisa mubasa nhamba hombe yemasumbu mapoka panguva imwe chete. Kudzokororwa kwemafambiro mukirasi yekutamba kana kurovedza muviri chinhu chakanakisa chekusimudzira mhasuru. Simba rakasimba retsandanyama haringori rakanaka chete, asi zvakare rinobatsira kubva pakuona kwekureruka (mhasuru inopisa kakawanda macalorie kupfuura mafuta).
- Dhanzi Workout chiitiko chinonakidza chekugadzira. Kana iwe uchida kutamba, hauzofinha tsika yekudzidzira, sezvo ichiwanzoitika mushure mekudzokororwa kwakawanda kwesimba risingafadzi kana kurovedza muviri. Nekuda kwekutamba iwe unozogona kuchengeta kurudziro kwenguva yakareba.
- Dhanzi rinogona kukubatsira iwe kubata nekushushikana. Kutanga, mutinhimira wekufamba kwemimhanzi, a priori, simudza mamiriro, saka mushure mekutamba kirasi, iwe unozonyatsowana mune yakanaka mamiriro. Chechipiri, sekune chero chiitiko chemuviri, kutamba kunobatsira mukugadzirwa kweendorphins - mahormoni emufaro uye mufaro.
- Kutamba kunogona kubatsira kuwedzera kuzviremekedza. Kune rimwe divi, iwe unenge uchidada nezvavanowana uye budiriro yenhandare yekutamba. Asi kune rimwe divi, rairo yakanaka yemuviri wako inokutendera kuwana kuwirirana mumweya, kunzwa kugutsikana uye kunyaradzwa.
- Kutamba kunovandudza mamiriro. Kune chero munhu asiri chakavanzika kuti kumira mushe hakusi imwe chete yezvakakosha parameter yechitarisiko chakanaka, asiwo hutano hwemuzongoza. Kugara uchirovedza muviri kunokusunungura kubva pakurwadziwa kumashure uye kumashure kumashure uye kudzikisira kukuvara kubva kune wakagara mararamiro.
- Kutamba kukudziridza nyasha, pfungwa ye rhythm uye kubatana. Nhanho nhanho, iwe unodzidza choreography nyowani uye kuwiriranisa kufamba nemumhanzi, kushanda pane unyoro uye mitsetse yakatsetseka. Iyi inzira inotyisa yekusunungura muviri uye kukanganwa nezvezvipingaidzo zvemukati.
Ehezve, iko kushandiswa kwekutamba zvakanyanya kunoenderana nesarudzo yemamwe matambiro ekutamba. Semuenzaniso, kune mamwe marudzi eanonyanya kushanda ekuremerwa uremu (Zumba, Latin kutamba, kutamba maekisesaizi), kukudziridza mhasuru uye kugadzirisa mamiriro (kutamba ballet, kwazvino), kusimbisa mhasuru dzemakumbo (nhanho aerobics, nhanho yeIrish) , Etc.
10 yakakosha mitemo yemakirasi ekutamba
Ngatipei mimwe Mitemo yakajairana zvine chekuita nekutamba kwekudzidziswa uye kushanda kwavo kwekudzikisa uremu. Kana iwe watove wakasarudza imwe mhando yekutamba, tinokukurudzira kuti iwe zvakare uverenge rumwe ruzivo nezve maficha enzira idzi kana kubvunza kumurairidzi wako (choreographer).
- Ive neshuwa yekuita pfupi pfupi yekudziya-up usati waekisheni kugadzirira mhasuru, majoini uye mitsipa yekushanda.
- Usakanganwa shangu dzakanaka dzemakirasiyakakodzera makirasi ako ekutamba. Kana mitambo ichibatanidza kusvetuka uye kuvhunduka mitoro, chitima mune shangu dzemitambo. Wona yedu TOP makumi maviri evakadzi shangu yekumhanyisa yehutano.
- Kweinenge awa imwe pamberi pekirasi usadya chikafu chinoita kuti unzwe kugadzikana kuita. Kana iwe wakaronga kudya kwemanheru kuzere usati wadzidziswa wekutamba unofanirwa kupedzisa angangoita 1.5 maawa pamberi pekirasi kuti uwane kunyatsonaka kwekudya.
- Kuchengetedza tsandanyama mukati memaminetsi makumi matatu kusvika makumi mana mushure mekudzidzira kwako unofanirwa kudya chidiki chinoshandiswa cheprotein ine makabhohaidhiretsi (semuenzaniso chizi, Apple, whey protein nemukaka, miriwo ine huku yehuku). Imwe sarudzo inosarudzwa zvakanyanya pakurasikirwa nehuremu, haisi mukati maawa maviri mushure mekurovedza muviri. Asi nguva yakareba zvakadaro isina chikafu haisi kugara yakasununguka, saka tarisa pamuviri wako.
- Maminitsi makumi maviri isati yatanga kutamba kwekunwa inwa girazi remvura. Inwa SIP diki maminetsi gumi. Mushure mekudzidzira, inwa rimwe girazi remvura kuti udzorere muyero wemvura.
- Kana iwe uchida kudzikira uremu, iwe unofanirwa kuita zvaunogona kutevedzera kumisimboti yekudya kwakakodzera mukati mezuva, Kutevedzera mutemo wakapusa wesimba resimba: shandisa macalorie mashoma kupfuura anopedzwa nemuviri.
- Kuita maexercise ekutamba panguva ipi neipi yakakunakira mese mangwanani nemanheru. Kurudziro yangu chete, kana iwe uchidzidzira kutamba kwakanyanya basa muhafu yepiri yezuva, zvirinani kuzviita iwo asingasviki maawa matatu nguva yekurara kuitira kuti usamutse kushaya hope.
- Kunyangwe paine chokwadi chekuti kudzidziswa kwekutamba iri yakapfava fomu mitoro, inoratidza kwete ese. Semuenzaniso, chirwere chisingaperi, matambudziko nemuzongoza nemajoini, chirwere chemoyo, BP, nhumbu inogona kuva chipingaidzo pabasa. Ive neshuwa yekubvunza chiremba wako kana iwe uine zvinetsekana nezve zvinopesana nezve kudzidziswa.
- Kuita kutamba kwemitambo kumba. Nekudaro, kana iwe uchida kudzikisa huremu, asi chaizvo kuti udzidze kutamba, zviri nani kufonera mune yehunyanzvi Studio yeboka kana yekuvanzika dzidziso.
- Kana iwe uchikahadzika kuti ndeipi nzira yekutamba yaunosarudza, ita shuwa kuti uende kunotora chidzidzo chekuyedza. Dzimwe nguva chiitiko chekuona chekutamba pachiratidziri kubva ipapo - zvakapesana.
Mhando dzakakurumbira dzekudzidziswa kwekutamba
Kutamba kunodzidzira uremu kune akawanda, saka unogona kusarudza nzira inokodzera iwe. Takasarudza 10 yepamusoro yekutamba yekudzidzira uremu, izvo zvinozivikanwa kubva pakuona kwesarudzo inosanganisirwa, uye kubva pakuona kweanopa makirabhu ehutano.
1. Zumba
Zumba ndomumwe wemhando dzekutamba dzakakurumbira mumakore apfuura. Zumba musanganiswa wemadhanzi echiLatin anozivikanwa: merengue, Samba, reggaeton, cumbia uye salsa. Mukupera kwema 90s emutambi weColombia Alberto Perez akagadzira iyi nhabvu-yekutamba nhungamiro, iyo yakabva yazivikanwa pasi rese. Nhasi Zumba inoitwa kanenge munyika dzese dzepasi, uye kubudirira kukuru uku kunotsanangurwa zviri nyore kwazvo.
Chekutanga, Zumba inosanganisira zvakapusa kufamba zvinogona kutevera kunyangwe anotanga. Kechipiri, kudzidziswa kwemimhanzi yekuSouth America inonakidza uye inosimudzira uye inopa kwakanaka kwepamoyo kwezuva rese. Yetatu, Zumba inoshanda yemoyo mutoro, iyo inobatsira kupisa mafuta uye kuonda.
Kana iwe uchida kudzidzira Zumba uchitungamirwa nevarairidzi varairidzi, takakurudzira yekutamba kirabhu GallaDance, kwaunowana zvivakwa zvakanaka uye nhanho yepamusoro yebasa: https://www.galladance.com/directions/grown-up/dance -kusimba / zumba /
2. Belly kutamba
Belly kutamba (Kumabvazuva kutamba) inosanganisa zvinhu zvechivanhu zveMiddle East neNorth Africa, asi kufarirwa kweiyi tsika kwasvika kure kupfuura kwavakazvarirwa. Pamwe munhu wese anoziva nezve izvi zvakapfava uye zvinyoro nyoro zvemudumbu nehudyu, izvo zvinoumba pamwe kutamba kunokwezva kwazvo pasirese. Densi dzekuMabvazuva isarudzo huru cardio Workout yekupisa macalorie nemhasuru yetoni yepakati chikamu chemuviri.
Nei kutamba kwedumbu kuchizivikanwa kwazvo pakati pevasikana? Chekutanga, izvi zvekutamba zvinobatsira kushanda pane zvinonetsa nzvimbo "dzevakadzi": dumbu, chiuno, magaro uye zvidya. Izvi zvinonyanya kuitika kune vakadzi mushure mekusununguka. Kechipiri, kutamba mudumbu kunogadzira nyasha uye kukwezva. Chechitatu, hazvibatsiri kurovedza muviri izvo hazvipe kushushikana pamajoini.
3. Ballet Workout
Imwe nzvimbo inonyanya kufarirwa pakati pekudzidziswa kwekutamba - makosi akavakirwa pamitambo ye ballet (muviri ballet). Kudzidziswa uku kunosanganisira kufamba kwakakurumbira kubva kubhoti: demi-plie uye Grand-plie, batmany kumberi uye kumashure, akasiyana maekisesaizi pazvigunwe, kurovedza muviri pasi. Ehezve, iyo ballet Workout haisi ballet mune yayo yakachena fomu, uye yakashandura seti yekurovedza muviri wakakwana.
Ndezvipi zvakanakira ballet yemuviri? Kutanga, kurovedza ballet paBarre kunobatsira kunatsiridza hunhu hwemuviri uye nekutaurisa mhasuru dzemakumbo, dumbu nemaoko. Kechipiri, ballet Workout kukudziridza kuchinjika uye nyasha. Chechitatu, iwe unozonatsiridza chimiro chako uye kubvisa slouching. Chechina, iyo ballet yekudzidzira iri nyore kuita kumba, nekuti hapana chaiyo yekutamba mitsara.
4. Kutamba kweaerobic
Aerobics inguva yekutamba-yemitambo nongedzo. Aerobics yakawana kuwedzera chaiko mu90-ies, asi ikozvino vateveri vakavimbika veaya ekurovedza muviri zvakanyanya. Chii chiri musimboti wayo? Kutamba kweaerobic idanho rematanho akapusa ayo anowanzo enda kunodhura uye nekurova kwemumhanzi. Iwo matanho echoreographic anogona kusanganiswa muhombodo, uye kuomarara kwavo kunogona kuve kwakasiyana zvakanyanya zvichienderana nekirasi chaiyo nemapoka.
Nei maeerobics anga achienderera uye achibudirira zvakadaro? Kutanga, inoyevedza cardio kurovedza muviri, nekuti mukati memasangano ese akachengetedza yakakwira pulse gyrosigma zone nekuda kwekuenderera kwekufamba. Chechipiri, kumakirasi anotamba maekisesaizi hapana chikonzero chekuita hanya nezve aesthetics uye nyasha dzekufamba - chekutanga izvi kugwinya kwete kutamba. Chechitatu, maekisesaizi anogona kudzidziswa kumba, nekuti iwe haudi kana mimwe michina kana humwe hunyanzvi.
5. Nhanho maekisesaizi
Nhanho maekisesaizi ndeimwe inozivikanwa kwazvo pakati pemitambo yekutamba-mutambo. Nhanho maekisesaizi senge kutenderera pasirese, uye kudiwa kwayo hakudonhe, kunyangwe paine kugara kuchioneka kweatsva mafashoni (zvinopesana, semuenzaniso, kubva kune imwechete maeerobics iyo yakanyanya kupfuura nzvimbo yayo). Nhanho maekisesaizi kuita kwekutamba kwekutamba pachikuva chakakosha. Haisi kutamba mune yayo yakachena fomu, asi seti yemabundles pano yakaoma uye inoda kuwanda kudzokorora kuti ubate nemusoro.
Nei uchitsika maekisesaizi inoshanda pakurasikirwa nehuremu? Kutanga, nekuda kwekugara kurikohivi papuratifomu iwe uchazoisa mukushandisa mhasuru dzemabhudzi nemakumbo, nekudaro kubvisa sagging uye cellulite. Chechipiri, kumhanya kwakanyanya uye kusimudza chikuva mune zvakanaka kwazvo kupa mafuta kupisa nhanho muchidzidzo chose. Nhanho maekisesaizi zvakare inogona kunakidzwa kumba, asi uchafanirwa kutenga nhanho-chikuva.
6. Twerk
Kana kutamba kwekuMabvazuva kuchikwezva kune avo vanoda kusimbisa mhasuru dzemudumbu, iyo twerk kutamba kwekutungamira kuti ugadzire "kutenderera matako". Uye zvakadaro mutambo wenyama chaizvo uye unotokonya, zvinoenderana nekukasira kutenderera kwemapapiro. Dhanzi twerk achiri mudiki zvakakwana, akaonekwa muPuerto Rico mukunopera kwe90-ies uye akazove akakurumbira nekuda kwekuita kweyeredzi dzakadai saBeyonce, Rihanna naMiley Cyrus.
Kupfuura uremu zvidzidzo zvinobatsira twerking? Kutanga, iko kunopisa-kupisa muviri, uko kunowedzera nekukurumidza kurova kwemoyo uye nekukurumidza kupisa macalorie. Chechipiri, kufamba kwe twerking kunobatsira zvine mutsigo kukurukura dzakanyanya kunetsa nzvimbo dzevakadzi dzomuviri: zvidya, magaro, chiuno nedumbu. Chechitatu, kurovedza uku kunovandudza kutenderera kweropa munzvimbo yepachechi, kudzikamisa kumwedzi uye kudzikisira zviratidzo zvine chekuita nekuguma kuenda kumwedzi.
7. Kutamba kwechiLatin
Mapoka emakirasi ekutamba kwechiLatin akajairika zvakanyanya mumakirabhu akasiyana siyana ekutamba nenzvimbo dzekusimba. Kutamba kwechiLatin kunosanganisira kufamba uye kutamba zvinhu zvemhando dzakakurumbira senge salsa, merengue, bachata, Rumba, chachacha, reggaeton, Samba. Kusiyana nemakirasi eZumba nematambiro echiLatin anowanzo kuve echokwadi uye ari padyo nematambo epakutanga.
Nezve mabhenefiti ezvidzidzo zveLatin zvekutamba zvakakosha kuti uone zvinotevera. Kutanga, iri dzakasiyana tambo dzekutamba, idzo dzauchakwanisa kugona kwekutanga kufamba kweakanyanya kufarirwa maSouth America matambiro. Chechipiri, kutamba kwechiLatin kune simba uye kunofara, saka kudzidziswa kwakanaka kunopihwa kwauri. Chechitatu, iko kugona kwakanyanya maererano nehuremu, sezvo kutamba kwechiLatin kuri kushandisa simba zvakanyanya.
8. Nhanho yeIrish
Nhanho yeIrish idanho rakasarudzika rekutamba iro rakafadza vanhu vazhinji kutenderera pasirese. Ratidza kutamba kweIrish kana Riverdance kwakajeka uye nekukurumidza kufamba kwemakumbo uku uchichengetedza kusagadzikana kwemuviri (sekutamba kwepombi). Nenzira, yeRwizi dance haina kugara ichidikanwa kutenga shangu dzakasarudzika kune hunhu hunogogodza bhutsu, nekuti kune chikamu chekutamba kweIrish kunoitwa neshangu dzakapfava.
Ndeipi nhanho inobatsira yeIrish? Kutanga, inovandudza pfungwa huru ye rhythm, nekuti iwe unofanirwa kufamba wakasimba munguva mumhanzi. Chechipiri, nzizi dzemvura dzinobatsira kwazvo kubva pakuona kwekusungwa uye kutariswa iwe haufanire kungo rangarira kumwe kufamba, asi kuti uite choreography yakaoma nekukurumidza chaizvo. Yetatu, rakakura rinotenderedza kushushikana pamhasuru dzemakumbo dzakapihwa kwauri. Uye chechina, hazvibviri kusabvuma kuti kutamba uku hakuna kujairika uye kunogadzira.
9. Kutamba padanda
Kana kutamba kwepamberi kwepakutanga kwaibatanidzwa chete nemitambo mumakirabhu ehusiku nemadhisiko, ikozvino ndiyo nzira yekutamba kuri kuwedzera kuwanikwa mumakamuri ehutano senge yemitambo mukirasi yekudzidzira. Chishandiso chikuru chekutamba chinzvimbo chakamira chakamira. Kuti uite kunyange iko nyore kurovedza nedanda, iwe unoda yakakomba mhasuru simba uye kubatana, nekuti panguva imwechete neichovoreographic mafambiro iwe unofanirwa kubata yako wega huremu hwemuviri.
Ndezvipi zvakanakira kutamba matanda? Kutanga, iko kupomba muviri wese, nekuti kutamba kwechiroboto kunoda iwe kudzidziswa kwakakura kwemapoka ese emhasuru. Chechipiri, ibasa rekutambanudza uye kuchinjika nekuti pole yekutamba inofungidzira kutsemuka uye kumashure. Chechitatu, kutamba kwedanda kwakanaka uye kwakanaka. Kutamba uku kunoshamisa uye kunonakidza.
10. Kutamba kwemazuva ano
Dhanzi remazuva ano kana remazuva ano nderimwe remhando dzakakurumbira dzekutamba nhasi. Kufambisa kwekutamba kwazvino hakugone kunzi kwakarongeka uye kwakajeka, asi iprototype yemahara, yakatsetseka uye isinganetsi choreography. Iyo dzimwe nguva inonongedzerwa ku classical ballet. Asi kana iri yechinyakare ballet, kufamba kwemhepo uye kwakapfava mune yemazuva ano kutamba choreography sekunge kumhara pasi.
Nei sarudza yekudzidzira yemazuva ano? Kutanga, makirasi emitambo yemazuva ano anonyatsogadzira plastiki, nyasha, nyore kufamba, izvo zvakakosha pakukwezva kwevakadzi. Chechipiri, kutamba kwazvino kunovandudza mamiriro, kunogadzirisa musana, kutambanudza uye kukudziridza chinja. Chechitatu, senge chero kumwe kutamba, makirasi emazuva ano ekutamba macalorie ari kupisa uye nekutaurisa mhasuru dzemuviri.
Onawo:
- Wepamusoro makumi maviri nemoyo wekurovedza muviri wehuremu hwekurasikirwa youtube chiteshi Popsugar
- Ungabvisa sei divi: makumi maviri emitemo mikuru + makumi maviri ekurovedza muviri
Kutamba kudzidzira