Zochita zolimbitsa thupi zimakhudza kwambiri mtima wamtima, kulimbitsa, komanso kuthandizira mtima wamtima wachangu. Pochita masewera olimbitsa thupi, monga kuyendetsa njinga, kusambira ndi kuthamanga, magazi olemera a oksijeni amathamanga mofulumira kawiri ku minofu yomwe ikukhudzidwa. Kuthamanga kwauchidakwa kwa nthawi kwakhala kotchuka kwambiri, zomwe zimapangitsa kuti zipangizo zowonongeka kuzungulira padziko lonse ziwoneke.
Zomwe zimapezeka m'magulu othamanga kwambiri ndizochita masewera olimbitsa thupi, kuvina kovina ndi dansi ya jazz. Kupititsa patsogolo kuthamanga kwa nthaka kumatchedwa rhythmic descents ndi ascents, zomwe zimagwiritsidwa ntchito pogwiritsa ntchito nsanja yapadera, kapena sitepe.
Lamulo la makalasi ndilokuthamanga kwa aerobics.
Pasanathe mphindi 50. magulu a aerobics, makilogalamu 250-400 anatentha. Mwachidziwikire, apa ndi kofunika kuiganizira ndi momwe ntchitoyi ikugwirira ntchito mwamphamvu. Pofuna kuti maphunziro apindule bwino, m'pofunika kugwiritsa ntchito malo apamwamba. Pezani aerobics kwa oyamba kumene akhoza kukhala mphindi 20. koma nthawi ikhoza kuwonjezeka monga mtima ndi minofu zimagwiritsidwa ntchito pa katundu. Pochita masewera olimbitsa thupi, gawo lochepa la thupi limamva mtolo. Chifukwa cha masitepe, minofu imatuluka. Malo abwino ochita masewera olimbitsa thupi ndi omwe mutu umakwezedwa pamwamba, mapewa amatsika, kumbuyo, matako ndi m'mimba zimakhala zovuta.
Musanayambe kuchita masewera olimbitsa thupi, muyenera kutambasula minofu, misana ndi ena. Simungathe kunyalanyaza ntchito, chifukwa. Zikomo kwa iye. mtima umakonzekera katundu wotsatira. Ngati kulibe kutentha, mwayi wovulaza ndi waukulu. Maphunziro a aerobics amaphatikizapo kusinthasintha mofulumira komanso pang'onopang'ono. Mu maphunziro angaphatikize masewera, mapapo, mapazi.
Kuti muwonjezere katundu pa thupi lapamwamba, komanso minofu ya mthunzi wamapewa, m'pofunika kuchita masewera olimbitsa thupi pa nsanja, ndikukhala ndi zovuta zowonongeka m'manja. Maphunziro a aerobics akangotha, thupi liyenera kubwereranso kuntchito, kuti mtima umachepetse pang'onopang'ono. Pofuna kupewa kuthamanga kwa magazi mpaka kumapeto, magazi amayenera kubwezeretsedwa. Zochita zomwe zimawoneka kuti zikhazikitse chikhalidwecho pambuyo pochita makalasi a aerobics, zimathandizira kupeŵa kugwedezeka, zomwe zimayambitsidwa ndi kusungunuka kwa mankhwala m'thupi.
Maphunziro a nyimbo
Nyimbo yabwino yoyendetsera ndege ndi nyimbo yomwe ili ndi magawo atatu ozungulira, okhala ndi mipiringidzo 32. Pano, kugunda kwa mtima kumagwirizanitsidwa ndi chiwerengero cha zilonda pamphindi.
Nyimbo za aerobics zisamafulumire. Pazochitika zokonzekera ndi kukonzanso zochitidwa kwa nyimbo, momwe chiwerengero cha zibambo pamphindi sichiposa 140. Pa maphunziro, nyimbo ziyenera kukhala pang'onopang'ono, kuti pakhale nthawi yokwanira kukwera ndi kuchoka papulatifomu. Chifukwa cha nyimbo, nyimbo zimakhazikitsidwa ndipo mavuto amachotsedwa m'kalasi.
Gawo lamasitepe
Gawo-platform limatchedwa nsanja yokwezeka ndi kutalika kosinthika. Mtengo wa sitepe yowonjezera ndi pafupifupi $ 50. Ndikofunika kusankha nsanja yotereyi. Izi zidzakhala zomasuka kwa phazi. Zidzakhala zovuta kwambiri kuti zikhale ndi miyendo yonse, koma sizowonjezera kuti miyendo ikhale yofalikira. Pulatifomu iyenera kukhala yolimba, chifukwa kuchokera ku pulatifomu yopanda phindu padzakhala zovulaza kuposa zabwino. Samalani kwambiri nsapato, ziyenera kukhala zomasuka ndi kupereka chithandizo cha phazi.
