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ʻAʻole wale ʻo Zumba i kahi hoʻomaʻamaʻa, he pāʻina ia

ʻO Zumba kahi haʻawina pūʻulu, like me ka hulahula ʻana i ka hui ma mua o nā ʻanuʻu maʻamau, nā aerobics a me nā tai-bo. Aia ka mea huna i ke mele hou, ka papa mele maʻalahi a me nā kumu aʻo i hoʻomaʻamaʻa maikaʻi ʻia. Loaʻa paha ʻo Zumba i kāu lāʻau hoʻoikaika kino kokoke loa. Akā no wai kēia hoʻomaʻamaʻa kūpono?

Nā hiʻohiʻona Zumba

Wikiwiki ʻo ka mea kākau Zumba ʻo Alberto Perez e hele i ka hana, no laila poina iā ia kāna pā CD me ke mele. Ua hana ʻo ia ma ke ʻano he kumu aʻo i nā papahana pūʻulu, a ʻaʻohe mea e hana ai akā ʻo ke kau ʻana i ka Latin-pop mua i ʻike ʻia, e waiho ana i loko o ke kaʻa. A ʻoiai he mele ʻole ke mele, a laila hiki ke maʻalahi i nā neʻe. Pēlā i kū ai kahi ʻano hou.

ʻO Zumba kahi haʻawina hoʻoikaika kino pūʻulu e hoʻohui i nā latino maʻalahi, hip-hop, nā hana aerobics kahiko a me nā papa mele maʻamau.... Hiki i kekahi ke mālama iā ia, ʻoiai inā ʻaʻole ia i hana i kekahi mea e like me kēlā.

Ma kahi zumba hiki iā ʻoe:

  • hulahula, ʻoiai ʻaʻole ʻoe e ʻike pehea e hana ai;
  • e hele mai inā ʻaʻohe manawa no nā ʻahaʻaina;
  • hoʻolei maikaʻi ʻole;
  • hoʻolilo i nā calorie me ka noʻonoʻo ʻole e pili ana i ke ala a me hoʻokahi hola o ka hele luhi.

ʻO ka pilikia nui loa me nā haʻawina hui ʻē aʻe, ʻo ia ka choreography paʻakikī. Hele mai kahi kanaka e lilo i ka paona a hauʻoli, a ma kahi o ia, kū wale ʻo ia i ka lālani hope a hoʻāʻo e ʻike i kahi e lele ai, pehea e kau ai i kona mau wāwae a ʻaʻole e haki i ke kaikamahine ma hope ona. He mau ʻano hana like ʻelua, a ua pau ka "ʻoihana haʻuki", no ka mea, he mea hiki ʻole ke aʻo i kēia mau mea āpau. No laila he aha ka mea e hāʻawi ai i kahi newbie Zumba e hoʻi hou? ʻO ka maʻalahi a me ka hiki ke neʻe i ke ala āna e makemake ai.

© pololia - stock.adobe.com

Nā keu pono o kēia ʻano hoʻomaʻamaʻa

Physiologically, ʻo kēia kekahi o nā ʻano haʻawina aerobic kiʻekiʻe loa. Hoʻokiʻekiʻe ʻo Zumba i ka helu o ka puʻuwai i kahi aerobic a hoʻonui i nā lilo calorie. Ehia mau mea e puhi ai i kahi kanaka e pili ana i kona mau makahiki, ke kaupaona a pehea e neʻe ai. Akā ma ka awelika, hiki iā ʻoe ke hoʻolilo i 400-600 kcal i kēlā me kēia hola... ʻAneʻane like kēia me ka peahi o ke ala hele wāwae i uka.

ʻO nā keu pono o ka hoʻomaʻamaʻa zumba i:

  1. Hoʻonui ka ʻai calorie o kēlā me kēia lā, ʻoi aku ka maʻalahi o ka lilo ʻana o ke kaupaona me nā kaohi kaulike kaulike.
  2. Hoʻonui ka naʻau i ka naʻau, no ka mea ʻaʻole kēia he hele mālie ma ke ala a i ʻole keke kaʻa hoʻoikaika kino.
  3. Lilo nā mākala i ke kani (inā ʻaʻole ʻoe i pāʻani i nā haʻuki ma mua). Aia kekahi papahana ikaika ikaika e Zumba, ʻaʻole ia e kōkua iā ʻoe e hoʻoluliluli iā 100 mai ka umauma, akā e hoʻoikaika ana i nā hui mākala nui a hōʻoluʻolu hoʻi i ka sagging. ʻO ka ikaika kūʻai zumba kahi haʻawina ʻokoʻa. ʻAʻohe ʻāpana mana i ka papa maʻamau.
  4. Hoʻomaikaʻi ke kūlana, nā ʻeha ma ka ʻāʻī a me ke kua i lalo ke nalowale ke kumu o ka spasm muscle.
  5. Hōʻike nā mea kamaʻilio hou, hoʻonanea, hōʻemi ka pae maʻamau o ke koʻikoʻi.

He aha ke ʻano o ka mākia "ʻAʻole hoʻomaʻamaʻa ʻo Zumba, he pāʻina kēia"? ʻO kēia ke olakino no ka leʻaleʻa a me ke olakino. ʻO ka mea wale nō āu e makemake ai he sneakers, ʻaʻahu haʻuki a me ke komo ʻana i kahi hui haʻuki. ʻAʻole pono nā haʻawina ʻenehana, nā papa hoʻomaka a hoʻomaʻamaʻa pilikino paha. Hoʻonohonoho ʻia kēlā me kēia papa no kēlā me kēia kanaka. ʻO ka ikaika o kou hulahula, ʻo ka nui o ka ukana.

ʻ Tiplelo Aʻo: Hiki iā ʻoe ke hoʻāʻo i ka zumba no ka loaʻa manuahi ma o ka loaʻa ʻana o kekahi wikiō iā Youtube. Hōʻike ʻia kekahi laʻana ma lalo.

No kēlā me kēia kūlanakauhale panalāʻau, ʻekolu mau papa zumba i hoʻokahi pule no hoʻokahi mahina e uku iā ʻoe i hoʻokahi paʻa jeans ma ka mākeke lehulehu a i ʻole ʻelua mau huakaʻi i kahi kalapu maikaʻi me nā mea inu a me nā meaʻai māmā.

ʻO kahi mea nui i Moscow, Kiev, Vladivostok a i ʻole Balakovo, e loaʻa i ka mea kūʻai aku i ka haʻawina incendiary like. Hoʻomaʻamaʻa ʻia nā kumu aʻo Zumba ma ke kikowaena, hana lākou e like me nā hoʻolālā mākaukau. Mālama pū ʻia ke mele e Zumba Inc, no laila ʻaʻole ʻoe e hoʻolohe i ka luʻuluʻu 2001 aerobics mix.

Con a me nā contraindications

ʻO ka hemahema nui o Zumba ʻaʻole ia ka haʻawina ponoʻī, akā ʻo nā mea i manaʻo nui ʻia e ia. Makemake nā kānaka āpau e like me nā kaikamahine Instagram me ka abs, pauma ʻia nā ʻūhā, nā kua pololei a me nā poʻohiwi koʻikoʻi. A lilo ia i ʻano mana lahilahi o ʻoe iho, ʻoiai ʻoi aku ka hauʻoli.

ʻO ka hula Zumba kahi haʻawina cardio i hoʻokumu ʻia i ka hoʻomanawanui ʻana a me ka hoʻonui ʻana i nā lilo calorie. ʻAʻole ia no ka hoʻolālā kino, ʻo ia hoʻi, ka pauma ʻana i ka puʻupuʻu a me nā pūhaka... A e kūleʻa ʻo ia me nā triceps sluggish wale nō, inā he ʻōpio a palupalu ke kaikamahine.

Ma ke kipa ʻana iā Zumba ʻekolu manawa o ka pule, hana mākou i kahi deficit ma kahi o 1200 kcal. Ua lawa kēia e puhi i ka ʻāpana i ka hapa 150 mau momona o ka momona. Inā ʻaʻole kūpono kēlā ʻano helu o ke kaupaona ʻana iā ʻoe, pono ʻoe e kaohi iki i ka papaʻai, e hana i kahi deficit calorie o kēlā me kēia lā.

Ma ka laulā, ʻaʻole ʻoe e lilo i kaikamahine hoʻoikaika kino i hoʻokahi mahina o ka hele ʻana i nā papa hui. A loaʻa i ka haʻawina nā contraindications:

  • exacerbation o hypertension.
  • nā pilikia me nā hono o nā ʻaoʻao lalo, kahi e pāpā ʻia ai ka hoʻouka haʻalulu.
  • kahi papaʻai "hoʻomaloʻo" koʻikoʻi a me ka hoʻomaʻamaʻa ikaika ikaika.
  • scoliosis koʻikoʻi, kahi i paipai ʻole ʻia ai ka hāpai i ka lele.
  • nā pilikia me nā hui pūhaka.
  • nā maʻi puʻuwai kahi i pāpā ʻia ai ka lāʻau kiʻekiʻe kiʻekiʻe.
  • hoʻokumu ʻia ʻo tachycardia e ka lāʻau (maʻamau l-thyroxine).
  • ʻO ARI a me ARVI nā contra contra contra.

© ʻOihana Monkey - stock.adobe.com

Nā koho he nui no ka neʻe mai ka zumba

Nui nā neʻe maʻamau. Eia kekahi o lākou:

  • ʻO ka ʻanuʻu Mambo kahi ʻanuʻu maʻalahi i mua a i loko iki i ka midline o ke kino. Hoʻohuli ʻia ke kaupaona i ka wāwae mua, ua "wili ʻia ka ʻūhā" i waenakonu o ke kino.
  • He ala mambo-step ʻo Rond, akā me ka huli ʻana a puni ka wāwae kākoʻo. Hiki iā ʻoe ke pelu i ke kākoʻo ma ke kuli e hoʻonui ai i ka ukana.
  • Kickback - hoʻoluli i ka wāwae i hope, kānana ʻia nā glute. A i ke kiʻekiʻe ʻana o ka hopena hulahula, hiki iā ʻoe ke hāpai i kou mau lima i luna.
  • Lele ka pendulo mai ka wāwae ʻākau a hema.
  • Cha-cha-cha - lele i luna me ka lele ʻana i nā pūhaka i ka ʻaoʻao.

No ka ʻike piha hou aʻe, e ʻike i nā laʻana o nā ʻanuʻu maʻamau no ka poʻe hoʻomaka.

ʻAʻole like ʻo Zumba i nā haʻawina hui ʻē aʻe, ma aneʻi ʻaʻole kauoha ke kumu i nā ʻanuʻu, akā hōʻike wale.

ʻ Tipslelo aʻoaʻo no ka poʻe hoʻomaka

He mea nui no ka poʻe hoʻomaka e hoʻoholo i nā mea nui:

  1. Inā ʻo ka pahuhopu ke lilo i kaupaona a kūkulu i kahi kiʻi nani, ʻaʻole lawa ia e hele i nā haʻawina Zumba wale nō 2-3 manawa i ka pule. Hoʻohui, pono ʻoe e hana i ka hale haʻuki 2-3 mau manawa i ka pule, e hana ana i kēlā me kēia pūʻulu puʻupuʻu nui i kahi ʻano o 8-12 repetitions ma 10-12 e hana ana i kahi kokoke. No ke aha? E mālama poepoe i nā kī, ʻaʻole "sag" nā lima, a ua lilo ka ʻōpū i mea kaomi paʻa. ʻO ke keʻena haʻuki kahi mea e hōʻoia ai i ke ʻano o ka mākala maikaʻi a me ke kani, a ʻo ka zumba kahi "mea hoʻomohala", ʻo ia hoʻi, kahi ala e hoʻonui ai i ka ʻai calorie.
  2. Inā pono ʻoe e leʻaleʻa iki, lanakila i ka hana maʻamau a me ke koʻikoʻi, hiki iā ʻoe ke hele iā Zumba wale nō, a i ʻole kipa iā ia he 1-2 mau manawa i ka pule, a me ke koena o ka manawa, e hāʻawi i ka makemake i nā hana hui ʻē aʻe. ʻO ka palena iki no nā mea hoʻomaka he ʻelua papa o 1 mau hola i kēlā me kēia pule.

Pono wau e kūʻai i kekahi ʻano o ka ʻaʻahu kūikawā? ʻOiai ke kūʻai aku ʻia nā leggings a me nā T-shirt i hōʻailona ʻia, he koho loa lākou. Hiki iā ʻoe ke komo i nā pālule ʻoluʻolu a me kahi T-shirt e wī aku i ka hou, akā he mea pono nā sneakers a me nā haʻuki.

ʻAʻole pono ka ʻōlelo aʻoaʻo nui e lawe i ka mea e hana nei me ka manaʻo nui. Hoʻomaha, ʻoi aku ka nui o ka amplitude a me ka manuahi o ka neʻe ʻana, ʻo ka nui o ka pōmaikaʻi āu e loaʻa ai mai ka haʻawina.

© JackF - stock.adobe.com

Hiki iā ʻoe ke lilo i kaupaona me kahi zumba?

ʻO ka lilo ʻana o ka kaumaha ma kahi zumba kahi mea pākahi. Hiki iā ʻoe ke lilo i kaupaona inā:

  1. Ua hoʻokumu ʻia ka meaʻai kūpono kūpono - mai 1.5 a 2 g protein i kēlā me kēia kg o ke kaumaha o ke kino, 1 g momona a ma kahi o 1.5-2 g o nā haʻalako... No laila, hana ʻia kahi deficit calorie.
  2. Komo mau ka meaʻai i ke kino, aia mau ka mea e pono ai ma ka lima, ʻaʻole nā ​​burger a me nā cola.
  3. ʻAʻole ʻilihuna loa ka papaʻai i nā hua o nā huahana a ʻaʻole e luhi.
  4. ʻAʻole hoʻonui ka hoʻomaʻamaʻa. Ke hele nei ma kahi zumba i kēlā me kēia lā, e hoʻohui ana i ka ʻanuʻu, fitbox a me ke kaʻa kaʻa uila iā ia, a me hoʻokahi hola ma ka treadmill a me kahi hana iki me kahi mea hoʻomaʻamaʻa pilikino kahi ala pono e haʻalele i ke olakino me ka lilo ʻole o ka kaumaha. Hoʻonui ka hana i ke kino, luhi ka ʻōnaehana ʻōnaehana, ʻeha paha ke kanaka, a i ʻole malu a maopopo paha ua overeats. No laila, pono e hoʻolālā kūpono i nā hana hoʻoliʻiliʻi kaumaha, a laila e kōkua lākou.

Kūpono ʻo Zumba i nā poʻe āpau e makemake i ke ʻano o ka haʻawina hula a makemake e leʻaleʻa. ʻAʻole ia i manaʻo ʻia no ka hoʻomaloʻo ʻana ma mua o ka hoʻokūkū a i ʻole kahi hoʻomaʻamaʻa hou aʻe no nā mea haʻuki, akā e kōkua kahi kanaka maʻamau e pale i ka hana ʻole o ke kino, ka luhi, ka nui o ke kaumaha a me ke ʻano maikaʻi ʻole.

E nānā i ka wikiō: WE LOVE DANCE - 80s Warm Up Mix by DJ Baddmixx (ʻAukake 2025).

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