Zumba kugwinya: chii icho, zvayakanakira nezvayakaipira, maficha uye matipi, mienzaniso yekufamba nemifananidzo

Kana iwe uchida kudzikira uremu zviri nyore uye nekunakidzwa, teerera chirongwa chekusimba chine zita rekutanga - Zumba. Yakakwira simba dhanzi yekurovedza yakanangana neLatin mutinhimira, ichakubatsira iwe kwete chete kutenga chimiro chakanakisa, asiwo kubhadharisa zvisirizvo zvakanaka manzwiro.

Zumba kutamba kwekusimbisa muviri kunoenderana nemafambiro kubva kumatambo echiLatin anozivikanwa. Zumba akaonekwa muColombia, uko kwakakurumidza kupararira kutenderera pasirese. Musiki weakasimba mafambiro Alberto Perez anoti akagadzira yekutanga Zumba kirasi mumakore makumi mapfumbamwe, apo rimwe zuva vakakanganwa mimhanzi yeaerobics uye aifanira kushandisa kudzidzira mamwe matepi esarsa uye merengue. Iko kusangana kwakadaro kwave kuita chinhu chekuzvarwa kweinogona kuve inonyanya kufarirwa boka kurovedza pasi.

Zumba Workouts ndiyo kiyi yeku kwete chete kwekudzora huremu asiwo mweya wakanaka. Uye zvakare, irwo rudzi rwechiitiko chemuviri chinokurudzirwa nenyanzvi kuvandudza moyo wemutsipa uye kudzivirira kwezvirwere zvakawanda zvinokonzerwa nehupenyu hwekugara.

Dhanzi Workout yekurema uremu

Chii chinonzi Zumba?

Saka, Zumba idiki nzira yekutamba, iyo muna 2001 yakave Alberto perez, muColombia choreographer uye mutambi. Ichi chirongwa chemuviri chinosanganisa zvinhu zvehip-hop, salsa, Samba, merengue, Mambo, flamenco uye kutamba kwemudumbu. Uku kusanganisa kukuru kwaita Zumba imwe yeakanyanya kurovedza muviri kwakakurumbira yekudzikira huremu pasirese: parizvino yapararira munyika dzinopfuura zana nemakumi masere! Musoro waro wepakutanga unoshandura kubva mumutauro weColombia, "kune buzz, kufamba nekukurumidza".

Chii chinonzi Zumba vanhu vakatapwa kudaro? Icho chokwadi chekuti ichi hachisi chenguvawo yekutamba chirongwa. Zvinonakidza, zvinotyisa, zvine simba kurovedza muviri, izvo zvinobatsira kuwana mune yakanaka chimiro. Chinangwa chake, kushandira huwandu hwakanyanya hwetsandanyama, asi zvisiri kukunetesa uchidzokorora kudzokorodza kushoma kwekurovedza muviri. Awa yekutamba yakapenga unogona kupisa anenge 400-500 kcal. Uye zvakare, kusimba kweZumba mushonga wakanaka wekunetseka, zvinokubatsira kuti uve nechivimbo, chivimbo uye wakasununguka.

Semutemo, kudzidziswa kweboka, Zumba-kusimba kunotora maminetsi makumi mashanu- nemakumi matanhatu. Chidzidzo chinotanga nekudziya zvine simba uye chinopera nekutambanudza, uye zvese izvi zvinoitika pasi pehunhu hwemimhanzi. Chikamu chikuru chechirongwa chine nziyo 45-60 mumutauro wechiLatin America, rwiyo rwumwe nerumwe rune zvarwo zvoga choreography Izvo choreography muZumba inowanzo kuve yakapusa uye inongova neayo mashoma eanotamba mafambiro anosanganiswa mumisumbu uye anodzokororwa mukati mese rwiyo. Mushure memakirasi mashoma, kunyangwe kure kure nekutamba vanhu vanozokwanisa kurangarira mafambiro ekutanga echirongwa.

Nekufamba kwenguva, nzira dzakasiyana dzeZumba. Semuyenzaniso, Aqua Zumba yezvidzidzo mudziva. Zumba mudunhu, inova kurovedza muviri kwakanyanya kwekudzikira uremu. Kana Zumba Toninginosanganisira kurovedza ne dumbbells diki. Mumakore gumi nemashanu chete aripo, iyo brand ZUMBA® yakave imwe yeanonyanya kufarirwa mafashoni mune yehutano indasitiri.

Zvakanakira zumba kudzidziswa:

  1. Zumba chiitiko chakanaka cheeerobic chinobatsira iwe kupisa mafuta akawandisa uye kuomesa muviri.
  2. Kuderedza uremu kutamba hakungobatsiri chete, asiwo kunakidzwa. Iyi ndiyo mamiriro apo kugwinya kunounza mufaro chaiwo.
  3. Kugara uchiita chirongwa ichi chekutamba, iwe uchave unowedzera mapurasitiki uye unonaka.
  4. Dzidza kuti Zumba anogona sei zvachose munhu wese! Haufanire kunge uine hunyanzvi hunoshamisa. Uye zvakare, ese mafambiro echoreographic muchirongwa ari nyore uye akananga.
  5. Kutamba kunoitika pasi pe mimhanzi ine simba uye inotyisa, saka Workout yako inokupa aya mafungiro akanaka.
  6. Rudzi urwu rwekusimba rwakakodzera vatangi, vachangobereka vasikana nevaya vari kure nemitambo.
  7. Panguva yekirasi iwe uchashanda pane ese matambudziko nzvimbo: dumbu, zvidya, magaro, kusanganisira Kuchovha kunyange nyama dzakadzika kwazvo.
  8. Zumba anga achiwedzera kuwanda mukurumbira pasirese, saka kudzidziswa kunoitwa mune mazhinji emakamuri ehutano.

Nezvayakaipira uye maficha:

  1. Kuchengeta mumusoro mafambiro anoita, zvinoda kuti ugare uchipinda makirasi.
  2. Izvo choreography muZumba Workout yakapusa zvakakwana, asi zvakadaro, chirongwa chekutamba, saka, chebasa rakabudirira iwe rauchazoda kufambidzana kwakanaka uye pfungwa yehythm.
  3. Kana iwe uchida kuwana chaizvo zvakakomba mutoro, zvirinani kusaina kune iyo Bhasikoro kana Muviri Pump. Zumba-kugwinya kwakakodzera uremu, asi kwakanyanya kwazvo cardio kurovedza muviri hakugone kudaidzwa. Kunyangwe zvichinyanya kutsamira pane chairo boka revadzidzisi.

Mienzaniso yekufamba kwaZumba

Kana iwe uine kukahadzika kana iwe uchikodzera rudzi urwu rwekudzidziswa, tinokupa iwe sarudzo yemitambo inozivikanwa yeZumba, iyo inokupa iwe General pfungwa yechirongwa ichi chevhidhiyo. Inopa mafambiro akaiswa pamwechete muhomwe diki uye anodzokororwa mukati meimwe nziyo pasi pechirimo chemumhanzi. Zvidzidzo zveboka zvinowanzo kuve makochi pamberi penziyo yega yega uye kuratidza kufamba, kuti iwe ugone kuzvirangarira uye nekudzokorora zviri nyore mimhanzi.

Kufambisa 1

Kufambisa 2

Kufambisa 3

Kufambisa 4

Kufambisa 5

6 kufamba

Kufambisa 7

Kufambisa 8

Matipi evatangi

Kana usati wamboita kutamba, uye ndinotya kuti mukirasi iwe unofanirwa kuomarara, wobva watevera kurudziro yedu:

  • Chekutanga tevera iwo choreography yemudzidzisi wepasi muviri uye edza kudzokorora mafambiro etsoka dzake. Uye wobva wabatanidza kufamba kwemapfudzi nemaoko.
  • Edza kuita kufamba "paakaundi", zvinobatsira kuchengeta mutinhimira.
  • Inzwa wakasununguka kuboka makirasi kuti uende kumberi, padyo nemudzidzisi kuti uve nani kudzidza kuteedzana kwemafambiro.
  • Kana zvikamu zvishoma zvekutanga zvikaratidzika kunge zvakaoma, usasiya Zumba kusimba. Sezvo mutemo, mushure mekushambidzwa kwe5-6 kuyeuka zvese zvakakosha kufamba, uye mushure memwedzi wekugara uchirovedza muviri iwe uye kukanganwa nezve izvo zvichangotanga kuuya kukirasi.
  • Kiyi yekubudirira kwevatangi ndiko kugara uchishanya. Kunyangwe choreography yakapusa kubata nemusoro nekukurumidza kuchinja kunotora kuita.
Zumba chirongwa chinotyisa chemuviri wehuremu!

Zumba mubatanidzwa wakakwana yemabasa anobudirira uye kutamba kwakanaka. Kana iwe uchida kudzikira uremu, sunga muviri, shanda pahythm uye nyasha uye nemanzwiro akanaka, ive shuwa kuyedza iyi yakakurumbira chirongwa chemuviri.

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