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Idan kana so ka rasa nauyi cikin sauki kuma cikin jin dadi, ka kula da shirin motsa jiki tare da sunan asali - Zumba. Aikin motsa jiki na rawa mai ƙarfi bisa lafazin Latin, zai taimaka muku ba kawai ba don siyan kyakkyawa sura, amma kuma don cajin kyawawan halaye na kwarai.
Zumba motsa jiki ne na motsa jiki wanda ya dogara da motsi daga shahararrun raye-rayen Latin. Zumba ta bayyana a kasar Kolombiya, inda nan take ta bazu a duniya. Mahaliccin wannan shugabanci mai kyau Alberto Perez ya ce ya kirkiro aji na farko na Zumba a cikin shekaru 90, lokacin da wata rana ya manta da kiɗa don motsa jiki kuma dole ne ya yi amfani da wasu kaset na salsa da merengue. Wannan irin wannan daidaituwa ta zama jigon haihuwar watakila shahararrun wasannin motsa jiki a duniya.
Wasannin motsa jiki na Zumba mabuɗin ne don ba kawai rage nauyi ba har ma da yanayi mai kyau. Bugu da kari, wannan nau'ikan motsa jiki wanda kwararru suka ba da shawara don inganta tsarin zuciya da jijiyoyin jini da rigakafin cututtuka da yawa da ke tattare da salon zama.
Motsa jiki don rawar jiki
Menene Zumba?
Don haka, Zumba ɗan ƙaramin shugabanci ne na rawa, wanda a cikin 2001 ya zama Alberto perez, wani dan wasan kwaloniya dan rawa. Wannan shirin motsa jiki ya hada abubuwan hip-hop, salsa, Samba, merengue, Mambo, flamenco da rawa na ciki. Wannan babban haɗakarwa ya sanya Zumba ɗayan mafi yawa shahararrun motsa jiki don rasa nauyi a duniya: a halin yanzu ya bazu a cikin ƙasashe sama da 180! An fassara asalin takensa daga yaren Colombian, “don buzz, don matsawa da sauri”.
Me Zumba ta mamaye mutane? Gaskiyar cewa wannan ba kawai rawar rawa ba ce. Abin motsawa ne, mai zafi, motsa jiki mai kuzari, wanda ke taimakawa cikin kyakkyawan yanayi. Burinta, ta yi aiki iyakar matsakaiciyar tsoka, alhali ba ta gajiya da ku maimaita maimaita motsa jiki mara kyau. Sa'a guda na mahaukaciyar rawa zaka iya kona kimanin 400-500 kcal. Bugu da kari, dacewa da Zumba babbar magani ce ga damuwa, yana taimaka muku zama mai karfin gwiwa, tabbatacce da annashuwa.
Matsayi mai mahimmanci, horar da rukuni, Zumba-dacewa yana ɗaukar mintuna 45-60. Darasin yana farawa da dumi mai ƙarfi kuma ya ƙare tare da miƙawa, kuma duk wannan yana faruwa a ƙarƙashin kiɗan kiɗa. Babban sashin shirin ya kunshi wakoki 8-10 a salon Latin Amurka, kowace waƙa tana da nata nau'ikan waƙoƙi daban-daban. Choreography a cikin Zumba yawanci abu ne mai sauƙi kuma ya ƙunshi kaɗan daga cikin motsawar rawa ana haɗuwa cikin daure kuma ana maimaita su a cikin waƙar. Bayan classesan azuzuwan, har ma da nesa da rawa mutane zasu iya tuna abubuwan motsawa na shirin.
Yawancin lokaci, hanyoyi daban-daban na Zumba. Misali, Aqua Zumba don darussa a wurin waha. Zumba a cikin da'irar, wanda shine babban motsa jiki don asarar nauyi. Ko Zumba Toningya hada da motsa jiki tare da kananan dumbbells. A cikin shekaru 15 kawai da wanzu, alamar ZUMBA® ta zama ɗayan shahararrun abubuwa a cikin masana'antar motsa jiki.
Amfanin horo na Zumba:
- Zumba motsa jiki ne mai kyau wanda yake taimaka muku wajen ƙona kitse da kuma matse jiki.
- Rashin nauyi rawa ba kawai tasiri bane, amma har ma da nishaɗi. Wannan lamarin idan dacewa yana kawo farin ciki na gaske.
- Kullum yin wannan shirin rawa, zaku zama mai filastik da kyau.
- Koyi yadda Zumba zata iya kowa! Ba lallai bane ku sami wasu ƙwarewar ban sha'awa. Bugu da kari, duk wani motsi na waka a cikin shirin yana da sauki kuma kai tsaye.
- Ana yin rawa a ƙarƙashin mai da kuzari da wuta, don haka motsa jiki zai ba ku waɗannan motsin zuciyar.
- Irin wannan dacewa da ta dace da masu farawa, kwanan nan ta haifi 'yan mata da waɗanda suke nesa da wasanni.
- Yayin karatun za ku yi aiki a kan dukkan wuraren matsalolin: ciki, cinyoyi, gindi, gami da Hawan keke har ma da zurfin tsokoki.
- Zumba yana ƙara samun farin jini a duniya, don haka ana gudanar da horon a yawancin dakunan motsa jiki.
Fursunoni da fasali:
- Don haddace motsawar rawa, yana da kyawawa don halartar aji koyaushe.
- Choreography a cikin aikin motsa jiki na Zumba yana da sauƙin isa, amma har yanzu, shirin rawa ne, saboda haka, don aikin nasara da zaku buƙaci kyakkyawan tsari da ma'anar kari.
- Idan kanaso samun nauyi mai matukar gaske, zai fi kyau kayi rijista don Hawan keke ko Fanfon Jiki. Fitowar Zumba don dacewa da nauyi, amma aikin motsa jiki mai tsananin ƙarfi ba za a iya kiran shi ba. Kodayake ya dogara da takamaiman rukunin rukunin masu koyarwa.
Misalan motsin Zumba
Idan kuna cikin shakka ko kun dace da irin wannan horon, muna ba ku zaɓi na shahararrun raye-raye na rawar Zumba, wanda zai ba ku cikakken ra'ayi game da wannan shirin bidiyo. Ana gabatar da ƙungiyoyin an haɗa su a cikin ƙananan layuka kuma ana maimaita su a cikin waƙoƙin mutum ƙarƙashin rawar kiɗan. Darussan rukuni galibi koyawa ne kafin kowace waƙa da nuna motsi, saboda haka zaku iya tuna su kuma sauƙaƙe maimaita kiɗan.
Matsayi 1
Matsayi 2
Matsayi 3
Matsayi 4
Motsi 5
6 motsi
Matsayi 7
Matsayi 8
Nasihu don farawa
Idan baku taɓa yin rawa ba, kuma ina jin tsoron cewa a cikin aji dole ne ku wahala, to ku bi shawarwarinmu:
- Na farko bi choreography na ƙwararren malamin jiki kuma gwada maimaita motsin ƙafafunsa. Kuma sannan haɗa haɗin motsi na kafadu da makamai.
- Yi ƙoƙarin yin motsi "akan asusu", yana taimaka kiyaye rhythm.
- Ba da kwanciyar hankali ga rukunin rukuni don ci gaba, kusa da malamin don ƙarin koyon jerin abubuwan motsi.
- Idan 'yan zaman farko zasu zama masu wahala sosai, to kada ku daina dacewa da Zumba. A matsayinka na mai mulki, bayan wasan motsa jiki na 5-6 tuna duk abubuwan motsawa na yau da kullun, kuma bayan wata ɗaya na motsa jiki na yau da kullun ku kuma manta game da gaskiyar cewa kwanan nan ya fara zuwa aji.
- Mabudin nasara ga masu farawa shine yawan ziyarar. Duk da sauƙin rubutun kalmomi don haddace hanzari sauyawa yana ɗaukar aiki.
Zumba cikakken hadewa ne na ayyuka masu tasiri da rawa mai kyau. Idan kana son rage kiba, kara matse jiki, yi aiki akan kari da alheri da motsin rai mai kyau, tabbas ka gwada wannan shahararren shirin motsa jiki.
Dubi kuma:
- Horar kungiya: kowane iri ne da kwatance
- Giciye: menene shi, fa'idodi da cutarwa, horon da'ira da yadda ake shiryawa