Mataki aerobics: tasiri don asarar nauyi, motsa jiki daga mataki na wasan motsa jiki na bidiyo don farawa

Mataki na motsa jiki - motsa jiki ne mai tasirin gaske, wanda ya dogara da sauƙin rawan raye-raye akan matsayi mai ɗaukaka na musamman (dandamali). Matakan wasan motsa jiki sanannen aji ne a cikin darussan rukuni saboda kyawawan halaye da ladabi ga haɗin gwiwa.

Aerobics a kan steppes na daidai dace da duka sabon shiga da ci gaba. Don yin wasan motsa jiki ba kawai a cikin dakin motsa jiki ba har ma a gida. Ya isa a sayi dandamali na zaɓi kuma zaɓi zaɓin bidiyo trenirovku. Bari mu gani, menene amfanin aikin motsa jiki da yadda ake yin sa daidai.

Tsarin dandamali: yadda za a zaɓi + farashin

Matakan aerobics: menene shi?

Idan kanaso samun lafiyayye da kyakykyawan jiki, to tabbatar da yin motsa jiki na motsa jiki akai-akai. Wannan babbar hanya ce don samun dacewa, don horar da ƙwayar zuciya da haɓaka ƙarfin hali. Akwai nau'ikan motsa jiki iri daban-daban waɗanda zasu taimaka muku don kiyaye bugun zuciya da ƙona adadin kuzari a lokacin aji na sa'a, amma ɗayan shahararrun yankuna na zuciya shine matakin aerobics.

An kirkiro kayan motsa jiki a cikin shekaru 80 na tsohuwar kwalejin kwalejin Miller a lokacin karuwar shahararrun kimiyyar sararin samaniya da dacewa. A lokacin murmurewa bayan gwiwa Jean, bisa shawarar likitan dabbobi, ci gaban haɗin gwiwa, taka kan ƙaramin akwati. Gyaran nasarar da aka samu ya ba ta ra'ayin ƙirƙirar motsa jiki ta amfani da tafiya a kan tudu. Don haka akwai sabon alkiblar wasanni - mataki-aerobic, wanda da sauri ya zama sananne a duk duniya.

Nazarin ya nuna cewa azuzuwan aerobics azuzuwan na iya taimakawa wajen rigakafin cutar sanyin kashi da na amosanin gabbai. Hakanan hanya ce mai kyau don horar da tsarin zuciyar ku da ƙonawa har zuwa adadin kuzari 500 a kowane aji na awa 1. Matakan aerobics suna da tasiri mai rikitarwa a jiki, tare da ingantaccen fasalin fasalin ƙafafu, gindi da ciki. Motsa jiki a kan dandamali yana taimaka wajan sasanta yankuna masu matsala musamman, waɗanda suke kan cinyoyin waje, da baya da cinyoyin ciki.

Mene ne mahimmancin wasan motsa jiki?

Saboda haka, Aerobics na motsa jiki koyaushe yana ƙunshe da saiti na matakai na asali waɗanda aka haɗa a cikin igiyoyi masu dacewa. Matsayin mawuyacin matakai da jijiyoyi ya dogara da takamaiman darasi. Aikin motsa jiki suna tare da kiɗa mai raɗaɗi kuma suna cikin saurin sauri. Darussan suna amfani da dandamali na filastik na musamman tare da shimfiɗar ƙasa. Tsarin dandamali yana da tsayin daidaitacce, saboda wannan zaka iya haɓaka ko rage wahalar motsa jiki.

Yawancin lokaci azuzuwan koyar da motsa jiki suna farawa da dumi da kuma matakai na yau da kullun. A hankali, matakan asali suna da rikitarwa kuma an haɗa su cikin daure. Idan kun zaɓi darasi don masu farawa, to haɗin zai zama mai sauƙi - ba zai wuce matakai 2-3 ba a cikin dam ɗin. Classes don matsakaici da ci gaba sun haɗa da ba maɗaukakiyar mawaƙa kaɗai ba, har ma da wasan motsa jiki mai saurin tafiya da rikitarwa. Don haka a karon farko bazai zama mai sauki ba don maimaita motsi daidai tare da mai horarwa.

Horarwa don wasan motsa jiki yawanci yakan ɗauki mintina 45-60. Darasin yana ci gaba kuma yana daɗa rikitarwa, kamar hutawa da murmurewa kowane lokaci zaku dawo don takawa a kan tabo. Idan kun daɗe ba ku da motsa jiki, zai fi kyau ku fara da tafiya ta yau da kullun ba tare da Stepan ba don kauce wa rashin lafiya ko ma matsalolin zuciya. Wasu masu koyarwar wasu lokuta suna hadawa a karshen darasin darasi na hannu da ciki don daidaita kayan, kamar yadda wasan motsa jiki ke daukar nauyin tsokar kafafu da gindi.

Popularityaƙƙarfan shaharar duniya game da wasan sararin samaniya wanda aka samu a ƙarshen shekarun 90. Sabbin hanyoyin motsa jiki (HIIT, gicciye da TRX) sune azuzuwan da aka ɗan matsa matakan motsa jiki. Koyaya, yanzu tare da azuzuwan mataki suna shahara tsakanin yawancin magoya bayan wasan motsa jiki. Tafiya a kan dandamali ya fi kayatarwa mara kyau fiye da gigicewar shirin, don haka dangane da tsaro, za su ba da dama ga wasu nau'ikan nau'ikan karatun motsa jiki.

Ire-iren wasan motsa jiki

Idan ana kiran darasin kungiya “aerobics step”, to yana nuna darasi na gargajiya game da matakin matsakaiciyar horo. An ɗauka cewa zaku iya sauƙaƙawa kuma ku sa shi wahala ta hanyar sauya matakin dandamali. Koyaya, koyaushe mafi kyau don zuwa darasi na gwaji don fahimtar menene shirin, saboda yawanci ya dogara da hangen nesan mai horarwa.

Idan mukayi magana game da nau'ikan matakan motsa jiki, zai yiwu a ware masu zuwa:

Mataki na Asali. Motsa jiki don farawa, wanda ya haɗa da matakai na asali da haɗuwa masu sauƙi.
Advanced Mataki. Horarwa ga ɗalibin da ya ci gaba wanda ya sami kwarewar aiki tare da mataki. Yawancin lokaci yana ƙunshe da ayyukan yau da kullun da motsa jiki.
Dance Mataki. Darasi ga waɗanda suke son rawar rawar rawa. A cikin wannan shirin, an tsara matakan a cikin rawa na dunƙule waɗanda zasu taimaka muku ba kawai don rage nauyi ba, har ma don haɓaka filastik da 'yan mata.
Mataki-tsefeo. Matakan motsa jiki, inda zaku sami yawancin haɗakar ƙungiyoyi masu gwagwarmaya, don haka ku dace da daidaitattun mutane. Amma tsananin wannan darasin da ke sama.
Mataki Tazara. Ana samun horo a cikin tazarar lokacin da kuke jiran jinkiri na fashewa da jinkiri don murmurewa. Inganci don saurin rage nauyi.
biyu Mataki. Motsa jiki, wanda ke amfani da dandamali na matakai guda biyu don haɓaka ƙimar azuzuwan
Power Mataki. Motsa jiki, wanda kuma ana amfani dashi don ƙarfin tsoka.

Fa'idodi da rashin fa'ida game da motsa jiki

Matakan aerobics suna da fa'idodi da yawa waɗanda suka sanya ta ɗaya daga cikin mafi mashahuri azuzuwan a cikin zaman kungiyar. Amma kuma akan matakan motsa jiki suna da rashi da yawa da kuma sabani, saboda haka, basu dace da kowa ba.

Fa'idodi da fa'idodin aikin jirgi

Matakan aerobics yana daya daga cikin nau'ikan cututtukan zuciya masu tasiri don rage nauyi da kuma kawar da yawan mai. Azuzuwan awanni 1 zaka iya ƙona calories 300-500.
Karatuttukan motsa jiki na aerobics sun fi aminci ga ɗakunan fiye da, misali, gudu, kayan kwalliya, igiyar tsalle. Tare da kwatankwacin sakamako da kuzari, za a sami ɗan tasiri kaɗan akan haɗin ƙafafun.
Wannan babban motsa jiki ne na ƙananan jiki, wanda shine mafi matsala tsakanin matan. Za ku ji sautin tsokoki na kwatangwalo da gindi, ƙarfafawa da inganta yanayin su. Bugu da ƙari, matakai a kan mataki don taimakawa ƙafafun busassun kuma rage su a girma.
Azuzuwan aerobics sun dace don rigakafin cututtukan kasusuwa da amosanin gabbai, wanda ke da mahimmanci ga waɗanda ke jagorancin salon rayuwa.
A lokacin wasan motsa jiki na aji kuna tilasta zuciyar ku da huhun ku suyi aiki da kyau kuma ku ƙara musu lafiya. Irin wannan horo sau da yawa yana rage haɗarin cututtukan zuciya da jijiyoyin jini.
Azuzuwan karatu na yau da kullun na motsa jiki zai taimaka muku don kiyaye ƙoshin lafiya, tare da guje wa matsalolin da suka shafi kiba: ciwon sukari, shanyewar jiki, rikicewar rayuwa, ciwon haɗin gwiwa, matsalolin zuciya.
Matakan motsa jiki zasu taimaka maka haɓaka ƙarfin jimrewa wanda zai zama mai amfani ba kawai yayin horo ba har ma a rayuwar yau da kullun. Misali, yayin hawa matakala a kan bene, doguwar tafiya, hawa dutse. Har ila yau, a kan aikin aerobics yana haɓaka daidaituwa, saurin aiki da daidaito.
Kuna iya daidaita wahalar motsa jiki ta canza canjin dandamali. Matsayi mafi girma a bene, yawancin damuwa za ku samu.
Matakan aerobics sun hada da motsa jiki don sauya nauyi, manufa domin kara karfin kashi da kiyaye kashin nama. Ba wai kawai wannan zai sa ku kara yawan motsi ba, amma kuma zai taimaka wajen hana cutar kashi a lokacin balaga.
Kuna iya yin wasan motsa jiki ba kawai a cikin ajuju na musamman ba har ma a gida. Akwai koyarwar bidiyo kyauta don masu farawa, godiya ga abin da zaku sami damar koyan abubuwan yau da kullun a kan matakin.

TABATA don rage nauyi: zabin atisaye

Rashin dacewar aikin aerobics

Classes a cikin digiri basu da tasiri sosai ga mahaɗan fiye da gudu da tsalle, amma idan kun kasance a haɗin gwiwa, irin wannan dacewa zai iya wannan matsalar ta tsananta. Idan matsala tare da haɗin haɗin kaifi, to ya fi kyau a mai da hankali kan azuzuwan Pilates.
Matakan aerobics suna da yawa kuma basu da samfuri guda. Kowane malami yana kawo halaye irin nasa a cikin darasin karantarwa, saboda haka ba dukkan azuzuwan suke da tasiri daidai da inganci ba.
Motsa jiki a kan matakin ya haɗa da aiki na tsokoki na ƙafafu da gindi yayin da tsokoki na jikin sama za su karɓi ƙananan nauyi. Bugu da kari, yin amfani da sararin samaniya ya zama tilas don Karin karfin horo domin inganta lafiyar jikin ku.
Matakan wasan motsa jiki sun sanya damuwa a jijiyar Achilles wanda ke sama da diddigen ƙafa. Rashin bin ka'idoji masu dacewa, matakan akan dandamali na iya haifar da rauni ko fashewar Achilles.
A cikin aikin aerobics yana amfani da haɗin matakai da jijiyoyi don nazarin wanda zai iya ɗaukar lokaci. Darussan farko na aiki galibi suna rikicewa game da matakan kuma ba su da lokaci ga kocin da ke ba da kwarin gwiwar yin wasan ƙwallon ƙafa.

Contraindications don aiwatar da aikin aerobics:

zuciya da jijiyoyin jini cuta
Cututtuka na haɗin gwiwa na ƙafa
Cututtuka na tsarin musculoskeletal
Hawan jini
Kwayar cuta ta varicose
Babban nauyi
Ciki da lokacin haihuwa (watanni 3)
Dogon hutu a cikin motsa jikin motsa jiki (mafi kyau farawa tare da tafiya yau da kullun 5-7 kilomita kowace rana)

Idan kana da wasu cututtukan da zasu iya hana motsa jiki, to ya fi kyau ka nemi likita.

Amfanin aikin aerobics don asarar nauyi

Yaya tasirin wasan motsa jiki don rage nauyi? Kafin amsa wannan tambayar, bari mu tuna ainihin ƙa'idar rage nauyi. Jikin ku zai fara yin nauyi lokacin da kuka shanye adadin kuzari kaɗan da jikinku zai iya cinyewa. Ko da kuwa horo, idan ka ci ƙasa da adadin kuzarinka na yau da kullun (ƙirƙirar ƙarancin caloric), ƙarfin jikinka zai fara ciyar da mai daga ajiyar su.

TAMBAYOYI DADI: yadda ake fara mataki mataki

Aikin motsa jiki na Cardio babbar hanya ce don ƙona adadin kuzari, saboda haka yin amfani da na'urar aerobics mai tasiri ga raunin nauyi. Zama na sa'a ɗaya zaka iya ƙona abinci mai kyau ɗaya, sabili da haka da sauri don kusantar da kai zuwa burin da kake so. Bugu da kari, Mataki na motsa jiki na motsa jiki, yana shafar kitse mai hade da jiki ta hanyar kara yaduwar jini, yana ba da kuzari kuma yana magance damuwa (don kauce wa yawan cin abinci)

Tabbas, akwai karin motsa jiki mai ƙarfi wanda zai taimake ku ku ciyar da awa ɗaya na darussa fiye da adadin kuzari fiye da wasan motsa jiki. Amma dole ne ku fahimci cewa wataƙila zasu iya zama masu firgita da damuwa fiye da azuzuwan tare da mataki. Bugu da kari, aerobics na mataki shine rage murya da bushewar sashin jiki, kuma ba nauyinta bane.

Matakan aerobics don masu farawa

Idan baku taɓa yin wasan motsa jiki ba kuma kuna son farawa, to ku duba darasinmu na kwalliya, motsa jiki daga motsa jiki da shawarwari akan sutura da takalmi don horo.

Matakan aerobics don masu farawa: fasali 10

1. Tabbatar da kasancewa mai lura da dacewar jiki yayin aiwatar da atisaye daga wasan motsa jiki: gwiwoyi sun dan lankwasa, baya madaidaiciya, ciki a ciki, gindi ya matse, kafadu baya, sa ido.

2. Matakan da kuke buƙatar aiwatar da dukkan ƙafa a kan dandamali don diddige ba a rataye suke ba.

3. A mataki na aerobics ba. na matakai akan asusun biyu - aƙalla guda huɗu. Wannan saboda gaskiyar cewa ba kawai kuna buƙatar motsawa a ƙasa ba ne, har ma a saman dandamali.

4. A cikin wasan motsa jiki, ba kamar na gargajiya ba, babu matakan baya.

5. A matakin farko a wasan motsa jiki yana da wahala ka maimaita atisayen tare da malamin. Wataƙila har ma zaku ɓace kuma ku rikice a matakan. Yana da cikakkiyar al'ada, bayan zaman 3-4 zaku ji daɗi sosai.

6. Matsayi mafi girma shine dandamali mai haɓaka, ƙari mafi nauyi. Masu farawa yakamata su zaɓi tsayin 10-15 cm Morearin ɗalibai masu ƙwarewa 20 duba A hankali za a iya ƙara tsayin dutsen. An tabbatar da cewa kowane ƙari 5 cm da aka ƙara zuwa tsayin dandamali zai ba da ƙarin 12% na kayan.

7. Kuna iya rikitar da motsa jiki akan dandamali, idan kuna amfani da dumbbells ko nauyi a ƙafa ko hannaye.

8. Rabin sa'a kafin motsa jiki ka sha gilashin ruwa kuma koyaushe ka dauki 'yan SIPS din ruwa kowane minti 10 lokacin darasi.

9. Idan gidan motsa jikinku yana ba da matakan motsa jiki matakan matsaloli masu yawa, zai fi kyau ku zabi aji don masu farawa, koda kuwa kuna da kyakkyawan horo na jiki bayan sauran horo.

10. Ka tuna motsi na farko na "ƙafafu" sannan "hannaye". Hannun don sanyawa cikin aiki, kawai lokacin da ƙananan ɓangaren jiki suka mallaki motsi.

Darasi na asali daga wasan aerobics

Don sauƙaƙe koyon wasan motsa jiki, ba ku exercisesan exercisesan wasan motsa jiki daga wasan aerobics a cikin hotunan zane-zane.

1. Mataki na asali ko Mataki na Asali

Mataki a kan dandamali tare da ƙafa biyu a jere. Gudun kan asusun guda huɗu.

2. Matakai ta harafin V ko V-mataki

Mataki a kan mataki tare da ƙafafu biyu a kan kusurwar Stepan.

3. Mataki zahlest Shin ko Curl

Mataki ƙafarka ta dama a kan kusurwar dandamali na hagu da gudu na juyawa baya. Dundun diddige ya kamata ya taba duwawun hagu. To, gudu zuwa wancan gefen.

4. Mataki na daga gwiwa ko gwiwa

Mataki ƙafarka ta dama a kusurwar dandamalin mataki da hagu lanƙwasa a gwiwa ka ja zuwa ciki. To, gudu zuwa wancan gefen.

5. Mataki tare da daga kafa ko Kick up

Mataki ƙafarka ta dama a kan kusurwar dandamali na hagu, da hagu jefa gaba. To, gudu zuwa wancan gefen.

6. Shafar bene

Tsaye a kan dandamali na tsaka-tsaki, a madadin taɓa bene da ƙafa ɗaya, sannan ɗayan.

7. Satar kafafu baya

Mataki ƙafarka ta dama a kusurwar dandamali na hagu kuma hagu ka daɗe da baya ba tare da lankwasa gwiwa ba. Hannaye suna ɗagawa lokaci ɗaya tare da ɗaga ƙafafu. To, gudu zuwa wancan gefen.

8. Satar ƙafa zuwa gefe

Mataki ƙafar dama a kan dandamali, ka ɗauki gefen hagu, lanƙwasa shi a gwiwa. Hannayen suna tafiya cikin shugabanci daidai tare da daga ƙafafu. To, gudu zuwa wancan gefen.

Exercisesarin gwajin gwagwarmaya daga wasan motsa jiki

Hakanan muna bayar da misalai na ayyukan da suka fi wahala, wanda zai iya ƙara masu horarwa zuwa shirin don ɗalibin ci gaba:

1. Tsalle a kan dandamali

2. Tsallake ta hanyar dandamali

3. Tsalle masu karkatar da ƙafa

4. Podpiski a wurin

Kamar yadda kake gani, horarwa don masu horarwa na ci gaba na iya haɗawa da atisayen tsalle. Idan kuna da wata damuwa yayin yin tsalle, to ya fi kyau ku tsalle kuma kuyi saurin yanayin tasirin ayyukan (matakin kawai).

Godiya ga gifs tashar youtube Jenny Ford.

Tufafi da takalmi don wasan motsa jiki

A cikin aikin-aerobics yana da matukar mahimmanci a zabi kyawawan takalmin motsa jiki. Zai fi kyau a shiga takalman wasanni tare da tafin zamewa wanda ba ya zamewa wanda ke rage damuwa a kan gidajen. Takalma ya kamata su dace da ƙafa sosai kuma su goyi bayan ƙafa, wannan zai taimaka wajen kiyaye ƙafafunku daga rauni. Idan kuna da ƙaddara zuwa jijiyoyin varicose, ana iya sawa zuwa matsatsan aji.

Manyan takalmi masu gudu 20 na mata don dacewa

Don tufafi na wasanni babu wasu buƙatu na musamman. Mafi mahimmanci, tana da kwanciyar hankali kuma ba ta hana motsi. Zai fi kyau a zaɓi abu mai kyau mai numfashi. Lura cewa yana da kyau kada ayi amfani da dogon wando: akwai haɗarin rauni lokacin sasakianime akan dandamali.

Mataki aerobics a gida

Shin zai yiwu a yi wasan motsa jiki a gida? Tabbas, zaka iya! Idan baku iya zuwa rukuni-rukuni ko kuma dakin motsa jikinku kawai baya taka rawar motsawa, zaku iya horarwa a gida.

Abin da kuke buƙatar yin motsa jiki a cikin gida?

Mataki-up dandamali
Wasu sarari kyauta
Takalma masu motsa jiki masu kyau
Kidan dama ko horon bidiyo da aka gama

Takalman wasanni da ƙaramin murabba'i na sarari a cikin ɗakin zaka ga kowane, kiɗa kyauta da horo na bidiyo tare da wasan motsa jiki yana kan YouTube don samun damar kyauta. Za'a iya maye gurbin dandamali na Mataki tare da abin da ya dace tare da tsayin 10-20 cm (misali, ƙaramin benci). Idan baku da komai don maye gurbinsa, za a iya siyan matakan dandamali.

Ana siyar da dandamali a cikin shagunan wasanni. Matsakaicin farashin sa ya kasance daga 1500 zuwa 5000 rubles. Farashin ya dogara da ingancin abu, ƙarfi, ɗaukar hoto, kwanciyar hankali. Hakanan matakin farashin ya dogara da yawan matakan: yawanci akwai matakai biyu da uku-uku (watau zai iya sanya tsayi 2 ko 3, bi da bi).

Bari muyi la'akari da misalan samfuran dandamali.

Tsarin dandamali har zuwa 2500 rubles

Tsarin dandamali daga 2500 zuwa 5000 rubles

Tsarin dandamali daga 5,000 zuwa 8,000 rubles

Mataki Reebok

Tsarin dandamali mafi kyau duka: tsawon mita 0.8-1.2, nisa 35-40 cm Tsawan Stepan yawanci shine 10-15 cm tare da yiwuwar ƙara tsayin 30-35 cm farkon Makonni 2-3 a gida yafi kyau saita taka zuwa mafi ƙanƙan tsawo don sanin ƙwarewar asali da daidaita madaidaicin ƙafafun. A hankali kara tsayi na mataki kuma ka dagula matakin horo.

Lokacin da ka sayi dandamali na matakala, ka mai da hankali ga farfajiyarta. Yana da mahimmanci cewa ba zamewa bane, zai fi dacewa da saman roba. A cikin motsawar motsa jiki ana yin su da sauri, sabili da haka, lokacin da duk wani motsi mara kyau a saman mirgina zaka iya faduwa kawai.

Matakan aerobics: darussan bidiyo don masu farawa da ci gaba

Don yin wasan motsa jiki a gida, zaku iya gama bidiyon da ke YouTube. Misali, tashar mai kyau sosai tare da manyan nau'ikan bayar da horo Jenny Ford. Wannan mai horarwa ya kware game da harkar aerobics, don haka a tasharta zaka iya samun shirye-shirye na masu farawa da ci gaba.

Hakanan akwai babban bidiyo don dacewar gida - tsantalo. Hakanan suna da zaɓuɓɓuka na shirye-shirye don matakan horo daban-daban (duba hanyar haɗi zuwa jerin waƙoƙin tare da matakan motsa jiki). Ana iya samun kiɗa don wasan sararin samaniya a tashar Israila RR Fitness.

1. Jenny Ford: Matakan motsa jiki don masu farawa (minti 30)

Matakin Farko Aerobics Fitness Cardio | Minti 30 | JENNY FORD