Vhidhiyo yekudzidzisa Zumba kugwinya: kutamba, kupisa mafuta, kunatsiridza chimiro chako

Kuneta kwekufinha kushushikana kwekushanda kunonetesa uye kunetesa? Kutanga kutamba, kupisa mafuta uye kugadzirisa chimiro chako neZumba Fitness zvirongwa. Mavhidhiyo akareruka kubva kuhutano hweZumba ichakubatsira iwe kupisa mafuta uye kunyatso shanda pane ese matambudziko matambudziko.

Hupenyu, hunosimbisa uye hwakanaka kwazvo zvidzidzo zvakagadzirwa chete pakurasikirwa nehuremu uye nekuvandudza moyo wako. Kudzidzisa kugwinya kwaZumba kuri nyore kwazvo kutevera, havana matanho kana matanho akaomarara.

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

• Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
• Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
• Iwo epamusoro makumi mashanu akanyanya kurovedza emamakumbo matete
• Elliptical mudzidzisi: ndezvipi zvakanaka nezvakaipa
• Dhonza-UPS: maitiro ekudzidza + matipi ekudhonza-UPS
• Burpee: yakanaka yekutyaira kuita + makumi maviri sarudzo
• Wepamusoro makumi matatu emitambo yekudzidzira mukati mezvidya
• Zvese nezve HITIT-kudzidziswa: kubatsirwa, kukuvara, maitiro ekuita
• Wepamusoro gumi mitambo inowedzera: chii chekutora kuti mhasuru ikure

Chirongwa Zumba Fitness: Target Zones

Mudzidzisi ane mukurumbira uye nyanzvi muZumba-kudzidzisa Tanya Beardsley vakagadzirira iwe chirongwa ZumbKusimba: Target Zones. Iyo yekutamba yakaoma ichakubatsira iwe kutarisa kunzvimbo dzedambudziko uye shanda mukuvandudza iwo manhamba.

Izvo zvakaoma ZumbNzvimbo dzeKusimbisa Matanho inosanganisira makirasi matatu kwemaminitsi makumi maviri nemashanu:

• Abs uye Makumbo (dumbu nemakumbo). Vhidhiyo iyi inosanganisira akati wandei mafashoni ekutamba: tango, reggaeton, salsa.

• maoko uye Zvikumbiro (maoko nerutivi mhasuru yemudumbu). Uchadzidzira kutamba mudumbu, flamenco, merengue.

• Cardio uye Kubwinya (cardio uye magaro). Chidzidzo nekusimbisa pamatako chinosanganisira kutamba kwedumbu, merengue hip-hop, salsa, reggaeton.

Chikamu chega chega cheZumba chinosanganisira nziyo shanu dzine choreography dzakasiyana. Kwese kutamba kunoitwa kwakareruka, saka chirongwa ichi chichaita basa rese. Mumakirasi ese akatsigira aerobic kumhanya, saka iwe uchapisa macalorie nemafuta. Zvekurovedza muviri kweZumba, haudi mimwe michina, kana hunyanzvi hwekutamba.

Zumba Fitness: Target Zones akakodzera chero nhanho yekudzidzira. Iyo nhanho yeiyo cardio chiitiko chakanakira kune wekutanga uye wepakati nhanho. Kana iwe ukafunga nezinga rechoreographic kuomarara, chirongwa ichi chinogona zvakare kuverengerwa kune yekutanga nhanho. Yepamberi yekubata inogona kushandisa aya maekisesaizi Zumba semubhadharo kana kuwedzera kune mamwe mapurogiramu.

Chirongwa Zumba Fitness: Yese Muviri Shanduko Sisitimu

Tinokupa iwe yakaoma yemitambo yekutamba yakapusa pasi pemumhanzi unopisa Zumba Fitness: Yese Muviri Shanduko Sisitimu. Aya masimba ane simba uye akakora anopisa akaita kunge mutambo wekutamba pane yakajairwa kirasi yekudzidzira. Nekudaro, iko kushanda maererano nehuremu uye chirongwa chekupisa macalori hakusi kwakaderera kune echinyakare makosi ehutano.

Izvi zvakaoma kupfuura Target Zone, uye nguva yekurovedza yakakwira, zvisinei, chirongwa ichi chinokodzera huwandu hwakasiyana hwevanhu vanobatanidzwa. Workout kubva kuTotal Muviri Shanduko inowanikwa, uye choreography padanho rinomhanya. Nekudaro, kupokana kushanda kwavo kwakanyanya hakuna basa. Iwe haungopedze chete nguva uri mukambani yeanodzidzisa nyanzvi Zumba, asi bvisa huremu hwakawandisa. Iyo purogiramu yakagadzirirwa kurema uye kupisa mafuta!

Izvo zvakaoma Zumba Fitness Yese Muviri Shanduko Sisitimu inosanganisira 6 vhidhiyo yekudzidzisa:

• Zumba Fitness Yekutanga (Maminitsi makumi matanhatu). Icho chidzidzo chekudzidza icho iwe uchadzidza iwo wekutanga kutamba mafambiro eZumba. Kutanga, varairidzi vanoita kuti dhanzi rive boka nekumhanya kuzere: mune iyi vhezheni, mairi yaanofanira kutarisa mukutamba. Vanobva vadzokorora mafambiro nhanho nhanho, zvishoma nezvishoma vachiwedzera kumhanya uye kuomarara kwekutora. Maitiro aya anozokutendera iwe kuti udzidze ese mafambiro ekutanga eZumba anokurumidza uye ari nyore.
• Zumba Fitness Cardio Bato (Maminitsi makumi mashanu). Ichi chiitiko chakasimba kwazvo che cardio chinokutendera kuti upise macalorie mazana mashanu mumakirasi makumi mashanu emaminitsi. Chirongwa ichi chinogona kushandiswa seyakajairwa cardio Workout kuisa mune yako kugwinya chirongwa, kunyangwe kana usinga ronge kudzidzisa mune yakaoma neZumba.
• Zumba Fitness Sculpt uye Tone (45 maminetsi). Ichi chiitwa hachizongokubatsire iwe kupisa macalorie uye chengeta mhasuru muoni! Yakasungirirwa nechirongwa cheDVD chinosanganisira matanda akakosha anonamira anorema 0.45 kg, ayo anodikanwa kune ino vhidhiyo, asi iwe unogona kushandisa dumbbells akareruka kana mabhodhoro emvura. Muchiitiko ichi maisanganisira kwete zvekutamba chete asi zvekare yechinyakare inoshanda yekurovedza muviri yakanyatso nyorwa mukutamba.
• Zumba kugwinya Live (55 maminetsi). Uku kutamba kwekuita cardio kuri kurarama pamberi pevateereri vakawanda. Kirasi inosanganisa iyo shoma nhamba yemirairo, saka chirongwa chiri nani kusangana kana iwe ndinazvo nyanzvi yekufambisa kwekutanga kweZumba.
• Zumba Fitness Flat Abs (Maminitsi makumi maviri). Cardio Workout nekusimbisa KOR ichakubatsira iwe kuomesa mhasuru yemudumbu uye kupisa macalorie. Iwe unoshandisa macorset mhasuru kuburikidza nekufamba kwakasiyana kwemuviri, uchishandisa izvo choreographic zvinhu zvemhando dzakasiyana dzekutamba.
• Zumba Fitness 20-Minute Express (Maminitsi makumi maviri). Fiery Express Workout Zumba maminetsi makumi maviri akakodzera kune avo vasina nguva yakawanda, asi vanoda kuwana mibairo yakanaka uye kupisa mafuta munguva pfupi.

Karenda yemakirasi akapendwa kwemazuva gumi, asi iwe unogona kuronga yako wega chirongwa chemuviri. Vari kudzidzisa Tanya Beardsley uye Zumba Musiki, Alberto Perez. Chirongwa ichi chakakodzera kune vese vatangi uye mudzidzi ane ruzivo. Nekudaro, kana iwe uchangotanga kudzidzisa, zviri nani kutanga kusarudza chirongwa Target Zone, uye chete ndokuzoenderera kune yakaoma Yese Muviri Shanduko Sisitimu.

Izvo zvakanakira zvirongwa:

• Zumba ndeye cardio Workout iyo ichakubatsira iwe kupisa macalorie nemafuta. Iwe unogona kudzikira uremu uye ushande mukuvandudza mafomu ako.
• Sarudza iyo yakakodzera kwazvo kurovedza muviri kana ita ese makirasi eanopihwa masystem.
• Iyi vhidhiyo yekutamba, saka iwe unozonakidzwa, kwete kungoita zvakajairika zvemwoyo kurovera.
• Pamusoro pekukwana kwemuviri iwe unozogona kugadzira mapurasitiki uye nekuvandudza hunyanzvi hwako hwekutamba.
• Iwo makochi anopa choreography yakapusa yekufamba, iyo inogona kubata zvachose munhu wese.
• Zumba yekutamba ichiperekedzwa nemimhanzi inomutsa iyo inokwenenzvera nyaradzo yako.
• Chirongwa ichi musanganiswa wemhando dzakasiyana dzekutamba: dumbu kutamba, merengue, hip hop, tango, reggaeton, salsa. Hazvizofinhwa!

Kune ma minuses akakosha kucherechedza iyo yakaderera danho rekutambudzika kweiyo kosi. Iyi purogiramu inopa choreography yakapusa uye mutoro unorema, uyo unokodzera zvakanyanya kune anotanga uye epakati nhanho. Kune avo vanogara vachiita HIIT yekurovedza, seti inozokwana chete mukuburitswa uye kurerukirwa kwekushushikana.

Zumba Fitness - iyi sarudzo yakanaka yekupisa macalorie, dzidza hunyanzvi hwekudhanha uye kugadzirisa nzvimbo dzedambudziko. NaZumba akanaka chero zvakadaro iwe unonakidzwa nekugwinya uye kugara uchiita nemufaro.

Onawo: Dhanzi Sean Ti - Cize.