Wasan motsa jiki don raunin nauyi: ƙayyadaddun abubuwa da abubuwan da suke faruwa

Rawa yana daya daga cikin hanyoyin da ya fi dacewa don rasa nauyi wanda ke taimakawa wajen ƙona calories, ƙarfafa tsokoki, sautin jiki. Bugu da ƙari, raye-rayen suna ba da kyakkyawar cajin motsin rai, haɓaka yanayi, ƙara girman kai da amincewa da kai. Yin raye-rayen, za ku iya kula da horo da kuzari. Ba ayyukan yau da kullun ba ne kawai, yana da daɗi!

Duk raye-rayen suna haɓaka asarar nauyi kuma suna taimaka muku rage kiba, idan ana aiwatar da su akai-akai: ko Zumba, rawan ciki, wasan motsa jiki na raye-raye, raye-raye na zamani, twerk ko rawan sanda. Idan kuna son rawa kuma kuna son rasa nauyi, to kuna da sa'a. Rawa shine ingantattun dabaru don kawar da kiba mai yawa da inganta sifa.

Karanta kuma game da wasu nau'ikan horo:

• Pilates: tasirin amfani + motsa jiki daga Pilates
• Cardio Barre: inganci don asarar nauyi + motsa jiki da bidiyo.
• Horar da aiki: fasali da atisaye
• Fitwarewa: fa'idodi da lahani + horarwar kewaye

Rawa motsa jiki: yadda za a yi

Kafin mu ci gaba da bitar shahararrun salon rawa, bari mu fara lura da fa'idodin darussan rawa na yau da kullun. Menene amfani da fasali na horar da rawa?

Amfanin horar da rawa

1. Rawa siffa ce motsa jiki na motsa jiki wanda ke ƙara yawan bugun zuciya da ƙone calories, ta haka kawar da wuce haddi nauyi. Dangane da ƙarfin horonku na rabin sa'a na rawa na iya ƙone calories 200 zuwa 400. Wannan asarar adadin kuzari na yau da kullun ya isa don asarar nauyi a hankali, musamman idan an haɗa shi da daidaitaccen abinci.
2. Rawa tana ƙarfafa tsarin tsokar jikin ku gaba ɗaya. Duk lokacin da kuka horar da matakan raye-raye da motsi waɗanda kuka haɗa cikin aikin babban adadin ƙungiyoyin tsoka a lokaci guda. Maimaita motsi a cikin aji na rawa ko motsa jiki shine kyakkyawan abu don haɓaka tsokoki. Jiki mai ƙarfi mai ƙarfi ba kawai kyakkyawa ba ne, amma kuma yana da amfani daga ra'ayi na asarar nauyi ( tsoka yana ƙone sau da yawa fiye da adadin kuzari fiye da mai).
3. motsa jiki na raye-raye aiki ne mai ban sha'awa. Idan kuna son rawa, ba za ku gajiyar da tsarin horo na yau da kullun ba, kamar yadda yakan faru sau da yawa bayan yawancin maimaitawar ikon monotonous ko motsa jiki na zuciya. Saboda rawa za ku iya ci gaba da ƙarfafawa na dogon lokaci.
4. Rawa na iya taimaka maka magance damuwa. Na farko, motsi na rhythmic na kiɗa, priori, yana haɓaka yanayi, don haka bayan aji rawa, tabbas za ku sami yanayi mai kyau. Na biyu, kamar kowane aiki na jiki, rawa yana taimakawa wajen samar da endorphins - hormones na jin dadi da farin ciki.
5. Rawa na iya taimakawa wajen ƙara girman kai. A gefe guda, za ku yi alfahari da nasarorin da suka samu da kuma ci gaban da suka samu a fagen rawa. Amma a daya bangaren, kyakkyawan umarni na jikin ku yana ba ku damar don samun jituwa a cikin rai, don jin gamsuwa da jin dadi.
6. Rawa yana inganta matsayi. Ga kowa ba asirin cewa madaidaiciyar matsayi ba kawai ɗaya daga cikin mahimman sigogi na kyakkyawan bayyanar ba, har ma da lafiyar kashin baya. Motsa jiki na raye-raye na yau da kullun zai sauƙaƙa muku daga ciwon baya da ƙananan baya da kuma rage cutarwa daga salon zama.
7. Rawa tana haɓaka alheri, jin daɗin kari da daidaitawa. Mataki-mataki, zaku koyi sabbin kayan kida da kuma daidaita motsi tare da kiɗa, don yin aiki akan laushi da santsi. Wannan hanya ce mai ban tsoro don sassauta jiki da manta game da shingen ciki.

Tabbas, yin amfani da raye-rayen ya dogara ne akan zaɓi na takamaiman salon rawa. Misali, akwai wasu nau'ikan masu tasiri musamman don asarar nauyi (Zumba, Latin dance, dance aerobics), don haɓaka tsokoki da inganta matsayi ( motsa jiki na ballet, na zamani), don ƙarfafa tsokoki na ƙafafu (matakin aerobics, matakin Irish) , Da dai sauransu

10 asali dokoki na rawa azuzuwan

Bari mu ba da wasu Gabaɗaya dokoki dangane da horar da rawa da tasirin su don rage kiba. Idan kun riga kun zaɓi takamaiman nau'in rawa, muna ba ku shawarar ku karanta ƙarin bayani game da fasalin wannan kwatance ko tuntuɓi mai horar da ku. (mawallafin mawaƙa).

1. Tabbatar yin ɗan dumin rawa kafin motsa jiki don shirya tsokoki, haɗin gwiwa da haɗin gwiwa don aiki.
2. Kar ka manta dadi takalma ga azuzuwandace da azuzuwan raye-rayenku. Idan raye-rayen sun haɗa da tsalle-tsalle da ɗaukar nauyi, jirgin ƙasa a cikin takalman wasanni. Duba TOP 20 takalman gudu na mata don dacewa.
3. Aƙalla awa ɗaya kafin ajin kar a ci abinci wanda zai sa ka ji daɗin yin. Idan kun shirya cikakken abincin dare kafin horon raye-raye, dole ne ku kammala aƙalla sa'o'i 1.5 kafin aji don ɗaukar abinci daidai.
4. Don kula da tsokoki a cikin minti 30-40 bayan motsa jiki kuna buƙatar cin abinci kaɗan na furotin tare da carbohydrates (misali cuku, Apple, furotin whey tare da madara, kayan lambu tare da nono kaza). Wani zaɓi wanda ya fi dacewa don rasa nauyi, ba a cikin sa'o'i biyu bayan motsa jiki ba. Amma irin wannan tsawon lokaci ba tare da abinci ba koyaushe yana da dadi, don haka mayar da hankali ga jikin ku.
5. Minti 20 kafin farkon wasan motsa jiki na raye-raye sha gilashin ruwa. Sha ƙananan SIPS kowane minti 10. Bayan motsa jiki, sha wani gilashin ruwa don mayar da ma'auni na ruwa.
6. Idan kana son rage kiba, ya kamata ka yi iya kokarinka don bin ka'idodin ingantaccen abinci mai gina jiki yayin rana, bin ka'ida mai sauƙi na ma'aunin makamashi: cinye ƙananan adadin kuzari fiye da yadda jiki ke kashewa.
7. Don yin motsa jiki na rawa a kowane lokaci da ya dace da ku duka da safe da maraice. Shawarwarina kawai, idan kun yi aikin rawa mai ƙarfi a cikin rabin na biyu na rana, yana da kyau a yi su aƙalla sa'o'i 3 kafin lokacin kwanta barci don kada ku haifar da rashin barci.
8. Duk da cewa dance horo ne fairly m nau'i lodi, ya nuna ba duka. Alal misali, cututtuka na yau da kullum, matsaloli tare da kashin baya da haɗin gwiwa, cututtuka na zuciya da jijiyoyin jini, hauhawar jini, ciki na iya zama cikas ga aiki. Tabbatar tuntuɓi likitan ku idan kuna da damuwa game da contraindications zuwa horo.
9. Don yin motsa jiki na rawa a gida. Koyaya, idan kuna son rasa nauyi, amma da gaske don koyon rawa, yana da kyau a kira a cikin ƙwararrun Studio don ƙungiyar ko horo na sirri.
10. Idan kuna shakkar hanyar raye-rayen da kuka zaɓa, tabbatar da zuwa darasi na gwaji. Wasu lokuta kwarewar kallon rawa akan allon kai tsaye daga gare ta - akasin haka.

Shahararrun nau'ikan horarwar rawa

Ayyukan rawa don asarar nauyi suna da yawa, don haka za ku iya zaɓar hanyar da ta dace da ku. Mun zaba 10 manyan motsa jiki na rawa don asarar nauyi, wadanda suka shahara ta fuskar zabin da ke tattare da su, da kuma mahangar tayin kulab din motsa jiki.

1. Zumba

Zumba yana ɗaya daga cikin shahararrun salon rawa a cikin 'yan shekarun nan. Zumba cakuɗa ce ta shahararrun raye-rayen Latin: merengue, Samba, reggaeton, cumbia da salsa. A cikin ƙarshen 90-ies na ɗan wasan Colombia Alberto Perez ya haɓaka wannan jagorar rawa-wasanni, wanda nan take ya zama sananne a duk faɗin duniya. A yau ana yin Zumba kusan a duk ƙasashen duniya, kuma ana bayyana wannan babbar nasara cikin sauƙi.

Da fari dai, Zumba ya ƙunshi ƙungiyoyi masu sauƙi waɗanda zasu iya bin ko da mafari. Na biyu, horarwa don nishaɗin kiɗan Kudancin Amurka wanda ke haɓakawa kuma yana ba da cajin motsin rai na tsawon yini. Na uku, Zumba yana da tasiri mai tasiri na zuciya da jijiyoyin jini, wanda ke taimakawa wajen ƙona kitse da rage kiba.

Idan kuna son yin aikin Zumba a ƙarƙashin jagorancin ƙwararrun masu horarwa, mun ba da shawarar kulob ɗin rawa na GallaDance, inda za ku sami wurare masu daɗi da babban matakin sabis: https://www.galladance.com/directions/grown-up/dance -fitness/zumba/

2. Rawar ciki

Belly dancing (Rawar Gabas) haɗa al'adun gargajiya na Gabas ta Tsakiya da Arewacin Afirka, amma shaharar wannan yanayin ya kai nesa da wurin haihuwarsu. Wataƙila kowa ya san waɗannan motsi masu laushi da santsi na ciki da hips, waɗanda ke zama watakila rawa mafi jan hankali a duniya. raye-rayen gabas babban zaɓi ne na motsa jiki na motsa jiki don ƙona calories da sautin tsokoki na tsakiyar jiki.

Me yasa rawan ciki ya shahara a tsakanin 'yan mata? Na farko, waɗannan raye-rayen raye-raye suna taimakawa wajen yin aiki a kan yankunan "mace" mafi matsala: ciki, kugu, gindi da cinya. Wannan lamari ne musamman ga mata bayan haihuwa. Na biyu, rawan ciki yana haɓaka alheri da kyan gani. Na uku, motsa jiki marasa tasiri ne wanda ba ya ba da damuwa a kan haɗin gwiwa.

3. motsa jiki na Ballet

Wani mashahurin wurin da aka fi sani da horar da raye-raye - kwasa-kwasan da ya danganci motsa jiki na ballet (ballet na jiki). Wannan horo ya haɗa da mafi mashahuri ƙungiyoyi daga ballet: demi-plie da Grand-plie, bat da yawa gaba da baya, daban-daban motsa jiki a kan yatsun kafa, motsa jiki a kasa. Tabbas, motsa jiki na ballet ba ballet ba ne a cikin mafi kyawun tsari, kuma ya daidaita tsarin motsa jiki don cikakkiyar jiki.

Menene fa'idodin ballet na jiki? Na farko, motsa jiki na ballet a Barre yana taimakawa inganta yanayin jiki da sautin tsokoki na ƙafafu, ciki da makamai. Na biyu, motsa jiki na ballet don haɓaka sassauci da alheri. Na uku, za ku inganta yanayin ku kuma ku kawar da kullun. Na hudu, horar da ballet yana da sauƙi a yi a gida, saboda babu takamaiman ligaments na rawa.

4. Rawar Aerobic

Aerobics al'ada ce ta raye-raye-wasanni. Aerobics ya sami haɓakar gaske a cikin 90-ies, amma yanzu magoya bayan masu aminci na waɗannan motsa jiki sosai. Menene asalinsa? Rawar aerobic saiti ne na matakai masu sauƙi waɗanda yawanci ke zuwa kashe kuɗi da kuma bugun kiɗan. Ana iya haɗa matakan choreographic a cikin daure, kuma rikitarwarsu na iya bambanta sosai dangane da takamaiman azuzuwan da ƙungiyoyi.

Me yasa wasan motsa jiki ya kasance kuma yana ci gaba da samun nasara? Na farko, shine madaidaicin motsa jiki na zuciya, tunda a duk tsawon zaman an kiyaye babban yankin gyrosigma na bugun jini saboda ci gaba da motsi. Na biyu, don azuzuwan raye-raye na raye-raye na raye-raye babu buƙatar kula da kyawawan halaye da alherin ƙungiyoyi - da farko wannan shine dacewa kuma ba rawa ba. Na uku, ana iya yin wasan motsa jiki a gida, saboda ba kwa buƙatar ƙarin kayan aiki ko ƙwarewa na musamman.

5. Mataki aerobics

Matakin wasan motsa jiki wani mashahurin mashahuri ne a tsakanin bambancin wasan raye-raye. Mataki aerobics kamar a duk faɗin duniya, kuma buƙatunsa baya faɗuwa, duk da fitowar sabbin hanyoyin motsa jiki na yau da kullun. (kamar yadda ya saba da, alal misali, daga nau'ikan wasan motsa jiki guda ɗaya wanda ya wuce matsayinsa). Matakin motsa jiki shine hadadden ƙungiyoyin rawa akan dandamali na musamman. Ba rawa ba ce a cikin tsaftataccen tsari, amma saitin daure a nan yana da wuyar gaske kuma yana buƙatar maimaitawa da yawa don haddace.

Me yasa mataki aerobics tasiri ga nauyi asara? Na farko, saboda ci gaba da sasahivi a kan dandamali za ku yi aiki da tsokoki na duwawu da ƙafafu, don haka kawar da sagging da cellulite. Na biyu, matsananciyar takuwa da ɗaga dandamali cikin kyakkyawan yanayi yana ba da taki mai ƙona kitse a cikin darasi. Hakanan za'a iya jin daɗin wasan motsa jiki na mataki a gida, amma dole ne ku sayi dandamalin mataki.

6. Twerk

Idan raye-raye na Gabas za su yi kira ga waɗanda suke so su ƙarfafa tsokoki na ciki, twerk shine rawa na shugabanci don ƙirƙirar "zagayen gindi". Kuma duk da haka yana da matukar sha'awa har ma da rawa mai ban sha'awa, wanda ya dogara ne akan saurin juyawa na ƙashin ƙugu. Dance twerk matashi isa, ya bayyana a Puerto Rico a cikin marigayi 90-ies kuma ya zama sananne godiya ga wasan kwaikwayon na manyan taurari kamar Beyonce, Rihanna da Miley Cyrus.

Fiye da asarar nauyi darussa masu amfani twerking? Na farko, motsa jiki ne mai ƙona kitse, wanda da sauri yana ƙara yawan bugun zuciya kuma yana saurin ƙone calories. Na biyu, motsi na twerking taimaka qualitatively tattauna mafi matsala mata yankunan na jiki: cinya, gindi, kugu da ciki. Na uku, wannan motsa jiki yana inganta zagayawan jini a cikin ɓangarorin ɓangarorin, yana rage ƙunshewar al'ada da sauƙaƙa alamun alamun da ke tattare da haila.

7. Rawar Latin

Azuzuwan rukuni don raye-rayen Latin suma sun zama ruwan dare a cikin kulake na raye-raye daban-daban da wuraren motsa jiki. Rawar Latin sun haɗa da motsi da abubuwan raye-raye na irin shahararrun nau'ikan irin su salsa, merengue, bachata, Rumba, chachacha, reggaeton, Samba. Ba kamar azuzuwan Zumba tare da raye-rayen Latin gabaɗaya sun fi inganci kuma sun fi kusanci da salon rawa na asali.

Daga cikin fa'idodin darussan rawa na Latin ya kamata a lura da masu zuwa. Na farko, salon raye-raye iri-iri ne, ta yadda za ku iya sanin ainihin motsin raye-rayen Kudancin Amurka. Na biyu, raye-rayen Latin suna da kuzari da fara'a, don haka ana ba ku horo mai kyau. Na uku, yana da inganci sosai dangane da asarar nauyi, tunda rawan Latin yana cin kuzari sosai.

8. Matakin Irish

Matakin Irish jagora ne na musamman na rawa wanda ya burge mutane da yawa a duniya. Fasalar rawan Irish ko Riverdance bayyananne ne kuma saurin motsin ƙafafu yayin da yake kiyaye rashin motsin jiki. (kamar rawa ta famfo). Af, don Riverdance ba koyaushe dole ba ne don siyan takalma na musamman don halayen ƙwanƙwasa ƙwanƙwasa, saboda akwai nau'in rawa na Irish da aka yi a cikin takalma mai laushi.

Menene matakin Irish mai amfani? Na farko, yana haɓaka babban ma'anar kari, saboda dole ne ku matsa sosai cikin lokaci zuwa kiɗan. Na biyu, kogin ruwa yana da amfani sosai daga ra'ayi na hankali da hankali ba za ku buƙaci kawai don tunawa da wasu ƙungiyoyi ba, amma don yin wasan kwaikwayo mai wahala a cikin sauri. Na uku, babban nau'i mai girma a kan tsokoki na kafafu da aka ba ku. Kuma abu na hudu, ba zai yiwu a yarda cewa wannan rawa ba sabon abu ba ne kuma mai ban sha'awa.

9. Rawa akan sanda

Idan raye-rayen sanda na farko an haɗa su ne kawai tare da wasan kwaikwayo a cikin kulab ɗin dare da discos, yanzu shine jagorar rawa yana ƙara zama ruwan dare a cikin ɗakunan motsa jiki kamar aji na wasanni a cikin horon rukuni. Babban kayan aiki na sandar rawa shine kafaffen sandar tsaye. Don yin ko da mafi sauƙin motsa jiki tare da sandar, kuna buƙatar ƙarfin tsoka mai tsanani da daidaitawa, saboda a lokaci guda tare da ƙungiyoyin choreographic dole ne ku riƙe nauyin jikin ku.

Menene amfanin rawan sanda? Na farko, yana motsa jiki duka, saboda wannan raye-rayen acrobatic yana buƙatar horo mai yawa na duk ƙungiyoyin tsoka. Na biyu, shi ne aiki a kan mikewa da sassauƙa saboda rawan sanda yana hasashen tsagawa da baya. Na uku, rawan sanda yana da kyau da ban sha'awa. Wannan rawa tana da ban sha'awa da ban sha'awa.

10. Rawar zamani

Rawar zamani ko ta zamani tana ɗaya daga cikin shahararrun salon rawa a yau. Ba za a iya kiran motsin raye-rayen zamani tsantsa kuma a sarari ba, sai dai samfuri ne mai kyauta, santsi da raye-raye. Wani lokaci ana kiransa ballet na gargajiya. Amma idan a cikin gargajiya ballet, motsi na iska da kuma daukaka a cikin zamani dance choreography kamar dai saukowa zuwa kasa.

Me yasa aka zaba don horar da zamani? Na farko, azuzuwan raye-raye na zamani daidai suna haɓaka filastik, alheri, sauƙin motsi, wanda ke da mahimmanci ga sha'awar mace. Abu na biyu, raye-raye na zamani yana inganta matsayi, yana daidaita kashin baya, shimfidawa da haɓaka sassauci. Na uku, kamar kowane raye-raye, azuzuwan raye-raye na zamani shine ƙonewar kalori da sautin tsokar jiki.

Dubi kuma:

• Manyan motsa jiki na motsa jiki guda 20 na kiba mai nauyi youtube channel Popsugar
• Yadda za a cire gefen: manyan ka'idoji 20 + 20 mafi kyawun motsa jiki

Wasan motsa jiki