Bidiyon bidiyo Zumba dacewa: rawa, ƙona kitse, inganta fasalin ku

An gaji da motsa jiki masu ban sha'awa masu ban sha'awa da ban sha'awa? Fara rawa, ƙona kitse kuma inganta surar ku tare da shirye-shiryen Fitness na Zumba. Sauƙaƙan bidiyon bidiyo daga dacewa da lafiyar Zumba zai taimaka muku ƙona kitse da ingantaccen aiki akan duk wuraren matsalar.

Rayayye, ƙarfafawa da darussa masu inganci waɗanda aka ƙirƙira kawai don rasa nauyi da haɓaka yanayin ku. Horar da motsa jiki na Zumba yana da sauƙin bi, ba su da rikitattun matakai da motsi.

Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:

• Manyan mata 20 masu tsere don motsa jiki da motsa jiki
• Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
• Manyan ayyuka 50 mafi kyau don siririn ƙafafu
• Elliptical trainer: menene fa'ida da rashin kyau
• Ja-UPS: yadda ake koyon + tukwici don jan-UPS
• Burpee: kyakkyawan aikin tuki + zaɓuɓɓuka 20
• Manyan ayyuka 30 na cinyoyin ciki
• Duk game da horo na HIIT: fa'ida, cutarwa, yadda ake yi
• 10arin kayan wasanni na XNUMX mafi girma: abin da za a ɗauka don haɓakar tsoka

Shirin Zumba Fitness: Yankunan Target

Shahararriyar malamin motsa jiki kuma kwararre a Zumba-training Tanya Beardsley ta shirya muku shirin. Zumba Fitness: Yankunan Target. Ƙungiyar raye-raye za ta taimake ka ka mai da hankali kan yankunan matsala da kuma yin aiki a kan inganta ƙididdiga.

Da hadaddun Zumba Fitness Target Zones ya ƙunshi aji uku na mintuna 25:

• Abs da kafafu (ciki da kafafuwa). Wannan bidiyon ya ƙunshi salon rawa da yawa: tango, reggaeton, salsa.

• makamai da kuma Kashewa (hannu da tsokoki na ciki na gefe). Za ku yi rawar ciki, flamenco, merengue.

• Cardio da Glutes (cardio da buttocks). Darasi tare da girmamawa akan gindi ya haɗa da rawar ciki, merengue hip-hop, salsa, reggaeton.

Kowane ajin Zumba ya ƙunshi waƙoƙi 5 tare da zane-zane daban-daban. An sauƙaƙa duk motsin rawa, don haka shirin zai yi aikin kowane. Duk cikin azuzuwan suna goyan bayan motsin motsa jiki, don haka zaku ƙone adadin kuzari da mai. Don motsa jiki na Zumba, ba kwa buƙatar ƙarin kayan aiki, ko ƙwarewar rawa.

Zumba Fitness: Yankunan Target sun dace da kowane matakin horo. Matsayin aikin cardio shine mafi kyau ga mafari da matsakaicin matakin. Idan kayi la'akari da matakin rikitarwa na choreographic, ana iya danganta shirin zuwa matakin farko. Babban ma'amala na iya amfani da waɗannan darasi na Zumba azaman caji ko ban da wasu shirye-shirye.

Shirin Zumba Fitness: Jimlar Tsarin Canjin Jiki

Muna ba ku hadaddun ayyukan raye-raye masu sauƙi a ƙarƙashin kiɗan wuta Zumba Fitness: Jimlar Tsarin Canjin Jiki. Waɗannan zaman masu kuzari da ƙiba sun fi kama da liyafar rawa fiye da daidaitaccen ajin horo. Koyaya, tasiri dangane da asarar nauyi da shirin kona kalori bai yi ƙasa da darussan motsa jiki na gargajiya ba.

Wannan hadaddun ya fi wuya fiye da Yankin Target, kuma tsawon lokacin motsa jiki ya fi girma, duk da haka, shirin ya dace da yawancin mutanen da ke da hannu. Ana samun aikin motsa jiki daga Jumlar Canjin Jiki, da kuma wasan kwaikwayo a matsakaicin taki. Duk da haka, don shakkar ingancin su ba lallai ba ne. Ba wai kawai ku ciyar da lokaci a cikin kamfanin ƙwararrun masu horarwa Zumba ba, amma ku kawar da nauyin kima. An tsara shirin don asarar nauyi da ƙona mai!

Da hadaddun Zumba Fitness Jimillar Tsarin Canjin Jiki ya hada da horon bidiyo guda 6:

• Zumba Fitness Basic (minti 60). Darasi ne na koyo da za ku koyi ainihin motsin rawa na Zumba. Na farko, masu koyarwa suna yin rawar rawa a cikin sauri: a cikin wannan sigar, a cikin abin da take buƙatar kallon rawa. Sannan suna maimaita motsi mataki-mataki, a hankali suna ƙara sauri da rikitarwa na choreography. Wannan tsarin zai ba ku damar koyon duk ainihin motsin Zumba yana da sauri da sauƙi.
• Zumba Fitness Cardio Party (minti 50). Wannan motsa jiki ne mai kuzari wanda zai ba ku damar ƙona kusan adadin kuzari 500 a cikin azuzuwan mintuna 50. Ana iya amfani da shirin azaman motsa jiki na motsa jiki na yau da kullun don haɗawa cikin shirin motsa jiki, koda kuwa ba ku shirya yin horo a cikin hadaddun tare da Zumba ba.
• Zumba Fitness Sculpt and Tone (minti 45). Wannan motsa jiki ba kawai zai taimaka muku ƙona adadin kuzari da kiyaye tsokoki cikin sautin ba! Kunna tare da shirin DVD ya haɗa da sandunan toning na musamman masu nauyin kilogiram 0.45, waɗanda za a buƙaci don wannan bidiyon, amma kuna iya amfani da dumbbells mai haske ko kwalabe na ruwa. A cikin wannan aikin an haɗa ba motsin raye-raye kawai ba har ma da aikin motsa jiki na yau da kullun wanda aka rubuta daidai a cikin rawan.
• Zumba Fitness Live (minti 55). Wannan wasan motsa jiki na raye-raye na rawa yana zaune a gaban manyan masu sauraro. Ajin ya ƙunshi mafi ƙarancin adadin umarni, don haka shirin ya fi dacewa da saduwa idan kun kasance da riga ya ƙware ainihin ƙungiyoyin Zumba.
• Zumba Fitness Flat Abs (minti 20). Aikin motsa jiki na Cardio tare da mai da hankali kan KOR zai taimaka muku ƙarfafa tsokoki na ciki da ƙona adadin kuzari. Za ku yi amfani da tsokoki na corset ta motsi daban-daban na jiki, ta amfani da abubuwan choreographic na salon raye-raye daban-daban.
• Zumba Fitness 20-mintuna Express (minti 20). Fiery Express motsa jiki Zumba Minti 20 dace da waɗanda ba su da isasshen lokaci, amma yana so ya sami sakamako mai kyau da ƙona mai a cikin ɗan gajeren lokaci.

Kalanda na azuzuwan fentin na kwanaki 10, amma kuna iya tsara shirin motsa jiki na ku. Suna horar da Tanya Beardsley da Zumba Creator, Alberto Perez. Shirin ya dace da masu farawa da ƙwararrun ɗalibi. Koyaya, idan kun fara horarwa, yana da kyau ku fara zaɓar shirin Yankin Niyya, sannan kawai matsawa zuwa hadaddun Jimlar Tsarin Canjin Jiki.

Amfanin shirye-shiryen:

• Zumba wani motsa jiki ne na motsa jiki wanda zai taimake ka ka ƙone calories da mai. Kuna iya rasa nauyi kuma kuyi aiki akan inganta siffofin ku.
• Zaɓi motsa jiki mafi dacewa ko aiwatar da duk nau'ikan tsarin da aka bayar.
• Wannan bidiyon rawa ne, don haka za ku ji daɗi, ba kawai don yin motsa jiki na zuciya na yau da kullun ba.
• Baya ga kamalar jiki za ku iya haɓaka filastik da haɓaka ƙwarewar rawa.
• Masu horarwa suna ba da ƙayyadaddun ƙira mai sauƙi na ƙungiyoyi, wanda zai iya ɗaukar cikakken kowa.
• Rawar Zumba tare da kade-kade masu ban sha'awa wadanda tabbas za su dauke hankalin ku.
• Shirin ya haɗu da nau'ikan raye-raye daban-daban: rawan ciki, merengue, hip hop, tango, reggaeton, salsa. Ba za a gundura ba!

Daga cikin minuses yana da daraja lura da ƙananan matakin wahala na hanya. Shirin yana ba da ƙwaƙƙwarar ƙira mai sauƙi da nauyi mai nauyi, wanda ya fi dacewa da matakin farawa da matsakaici. Ga waɗanda ke yin aikin motsa jiki na HIIT akai-akai, saitin zai dace ne kawai a cikin fitarwa da sauƙi na tashin hankali.

Zumba Fitness - wannan kyakkyawan zaɓi ne don ƙona adadin kuzari, koyan ƙwarewar rawa mai sauƙi da haɓaka wuraren matsala. Tare da tabbataccen Zumba ta wata hanya za ku ji daɗin dacewa kuma koyaushe kuyi tare da jin daɗi.

Duba kuma: Dance Sean Ti — Cize.