Hazvisi chakavanzika chokuti iyo mitoro yakawanda yemuviri iyo inobvumira kuti munhu aoremerwe uremu zvakanyanya. Panyaya iyi, danho rekurovedza maitiro rakaratidza kubudirira kwaro kwemazuva mazhinji: iye zvino ndeimwe yemhando dzakakurumbira dzehutano kune vose vanoda kuchenesa dumbu, kuti vauye nemakumbo nezvigunha zvakanaka. Kunyange kana iwe usina mukana wekupinda kirasi yefitness, unogona kuzvigadzirira nyore nyore nhanho-aerobics kune vatangadzi pamba.
Nhanho-aerobics kumba
Kune makirasi akadaro iwe unoda humwe humwe unhu hwaunoda kutenga panguva imwechete mune imwe nzvimbo yechitoro. Zvisinei, zvinokwanisika kuti zvizhinji zvezvinhu zvinobatsira zvatova mumba mako.
- Nhanho kana danho bhenchi. Ichi ndicho chinhu chinotevedzera danho, icho ndicho chikonzero chikuru chemabasa akadaro. Kazhinji kukwirira kwayo kunenge 20-30 cm, yakakwirira - zviri nani kuderedza kurasikirwa, asi zvakaoma. Kana usina kumboita mitambo kwenguva yakareba, zviri nani kuti usatora sarudzo yakakwirira kwazvo. Vashandi vakawanda vanozviita kubva nenzira isinganzwisisiki - iyi sarudzo yakakodzerawo.
- A pair of dumbbells. Kazhinji, tinoshandisa dumbbells ye 1.5 - 2 kg uremu. Zvisarudzo zvakakosha hazvibatsiri kushandisa - mutoro wacho watova wakasimba zvakakwana, uye neine dumbbells ine simba, unogona kungosiya kurasikirwa kwese yekudzidziswa nekuda kwekuneta zvakanyanya. Zvakakosha kuzivisa izvozvi zvishoma nezvishoma muzvikoro.
- Dzimwe nguva kutora aerobics kunoshandisa maitiro ne fitballs kana kungovhenekera mabhola, asi pamba haisi nguva dzose yakakodzera. Kana iwe usina nzvimbo yakawanda yekirasi, zviri nani kumisa kushandisa chiito ichi.
- Sneakers akanaka. Usaita shangu dzisina shangu kana muCzechs hazvibviri - kunyanya kunetseka pamakumbo uye pamabvi. Sarudza unyanzvi hwekugadzira zvinhu zvakanaka.
- Sportswear. Sarudza maererano nekuravira kwako - shotti, pantshi kana mabheki uye yemutambo T-shirt. Zvipfeko zvinofanirwa kunge zvichinyatsogadzikana uye zvakanyatsonaka kufema.
Ndizvo zvose zvinobatsira iwe kutora nhanho-aerobics kumba! Zvakanaka chaizvo kudzidza zvidzidzo zvevhidhiyo, izvo zvino zvanyanya kuInternet.
Kurasikirwa: danho-aerobics kumba
Mu classical step-aerobics, kufamba kwakakosha kunoshandiswa, izvo zvinosanganiswa mumashandiro akasiyana-siyana. Ngationgororei dzimwe dzei.
Itai maitiro 1. Ita-tachi (maminitsi 3-5)
Iyi inhanho-nhanho-nhanho inoshandiswa kuitira kudziya-up usingashandisi danho. Ita nhanho dzinokurumidza kubva kune rumwe rutivi kusvika kune rumwe, kuisa tsoka imwe kune imwe. Wakambozviziva here? Uye zvino wedzera maitiro maviri. Uyezve, famba zvishoma. Mushure maizvozvi, dzidzai matanho mamwechete, asi musasimudza tsoka kubva pasi, asi fambai pairi. Maoko anoshanda zvakare: kutanga anodzikiswa pamwe chete nemuviri, asi nechitanhatu chimwe nechimwe vanofanira kururamiswa.
Kudzidzira 2. Kubatana
Ita basa racho, rakafanana nerekare, asi rakanamatira makumbo mumabvi, zvichida kubata zvitsitsinho zvemadoko. Zvimwe zvekutanga uye yechipiri maitiro ekufambisa kwako. Zvadaro ita basa iri: ita matanho maviri-nhanho, uye pane chitende chechitatu chikwevera kusvika kumatongo.
Ita maitiro 3. ZVACHOKWADI
Tora danho padanho nerutsoka rwako rworudyi, kuisa rutsoka rworuboshwe kune iyo, kuburuka kubva padanho-kutanga kusvika, ipapo kuruboshwe. Mushure memaminetsi maviri, ita gumbo rinotungamirira rakasiya rimwe. Kurumidza kuenderera mberi kusvika kune yakakosha zvikuru.
Dzidzirai 4. Nhanho-Kupera
Tora nhanho nerutsoka rwako rworudyi, isa rutsoka rwako rworuboshwe, ruise paziso rako, uye pakarepo urudzore pasi, ndokuderedza rutsoka rwako rworudyi. Pashure pemaminitsi 2-3, shandura makumbo ako.
Kudzidzira 5. Iro-gumbo
Tora danho padanho nerutsoka rwako rworudyi, peta bhoto rweruboshwe uye udonhedze mudumbu, zvino enda pasi uchinje makumbo ako. Kana iwe uchigadzirisa mufananidzo wacho, saka nehana yakanaka - iyo ndiyo nheyo yezvinhu zvakadaro. Kutamba pane imwe nhanho-yemauto, yakafanana nekudhanha kunofamba iwe yaunofanira kuita pasi pekufara, mumufaro mimhanzi - iyi haisi iyo nzira inofadza yekugadzirisa muviri wako here?