He aha nā aerobics, nā ʻano nui a he aha ka mea maʻamau no lākou?

He paʻakikī e papa inoa i nā ʻano aerobics āpau. Hōʻike ʻia kahi haʻawina hou i kēlā me kēia lā. I nā makahiki 90, ua pahu mākou, a i nā makahiki 2000, ua hoʻomaka mākou e hulahula me ka zumba nui. I nā makahiki i hala aku nei, ua lele ka poʻe pā ma nā trampolines, e wili nei i nā ergometers, e hana ana i nā laps a me nā wā nui, a me ka hulahula ʻana i ka pou.

Ke hana nei ka ʻoihana i nā mea āpau i hiki i kēlā me kēia kanaka ke hakakā me ka hana ʻole i ke kino. Hele mai ka hapa nui o ka poʻe i nā papa aerobic e hoʻemi i ka paona. ʻOiai ʻenehana hiki iā lākou ke hele wāwae i ke alanui a i ʻole pāka. A e lilo ia i mea hoʻoili uila e hoʻomohala i ka hoʻomanawanui. Hoʻopiha i ka synonym no ka mea a lākou e hana ai i ka hui hoʻoikaika kino, akā me ka haʻahaʻa o ka puʻuwai.

Ma kahi pōkole e pili ana i ka huaʻōlelo "aerobics"

ʻO "Aero" ka Helene no "ʻea". ʻO ka huaʻōlelo "aerobics" i hoʻokumu ʻia e ka cardiologist ʻAmelika Kenneth Cooper. Kāhea ʻo ia nā hana i ka wā e hana ai ke kino i kahi ʻano cyclical me kahi kiʻekiʻe o ka puʻuwai kiʻekiʻe... Hoʻohana ke kino i ka oxygen a me ka glycogen, a me ka momona o ke kino inā lawa ʻole ka glycogen. ʻO ke ʻano kahiko o nā aerobics ka hele wāwae olakino.

Ua like ko brachild manaʻo ʻo Cooper me ka gymnastics Soviet rhythmic a ua manaʻo ʻia e:

• ka pale ʻana i ka hypodynamia;
• ke kaupaona ʻana;
• ka hoʻoikaika ʻana i ka ʻōnaehana cardiovascular.

Hoʻolahalaha koke ka ʻōnaehana. Hoʻomaka kekahi e lele i loko o nā hui i ka wā paʻa, a mākou a pau e hoʻomanaʻo mai nā wikiō kahiko, ʻo nā poʻe ʻē aʻe - e hoʻomaʻamaʻa ma lalo o ke wikiō a Jane Fonda, a ʻo kekahi poʻe ʻē aʻe - e jogging. Ma kahi o kēia ʻano e kū nei nā aerobics ma ke ʻano he hanana hou.

Hoʻohui wale ʻia nā ʻokoʻa e nā ʻano o nā pono hana i hoʻohana ʻia, nā wahi helu puʻuwai a me ke ʻano o ka amo.

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Nā ʻano aerobics a me ko lākou ʻano

ʻAʻohe hana i ʻae ʻia ma ke kumuhana "ʻano o nā aerobics a me kā lākou hoʻonohonoho ʻana". Ma ka honua a puni, ʻokoʻa nā aerobics i nā haʻawina kiʻekiʻe a haʻahaʻa hoʻi... ʻO ke ʻano kiʻekiʻe he pulse o 60% o ka nui o ka naʻau a me ke kū o nā lele i ka papahana. ʻOiai ʻaʻole kēia ka rula. Hoʻopau ke kaʻa kaʻa a me ka trekking i ka hoʻouka ʻana i ka haʻalulu, akā "wili" i ka helu o ka puʻuwai a hiki i ke kiʻekiʻe. ʻO ka haʻahaʻa haʻahaʻa he 50-60% o kāu ka nui o ka puʻuwai.

Hoʻolālā ʻia ka nui o ka puʻuwai o ka puʻuwai no ke olakino ma ka hoʻohana ʻana i ka haʻilula "220 i hoʻemi ʻia ka makahiki o ka mea kūʻai."

ʻO ka hana ikaika nui:

1. Ma kahi kaʻawale mai nā papa hoʻomaka.
2. Nā ʻano fitboxing āpau, kickboxing a me piloxing.
3. Zumba.
4. Nā haʻawina trampolin.
5. Lele ʻo Kangoo.
6. ʻO Hip Hop lāua ʻo Jazz Funk.
7. Haki.
8. Holo wikiwiki, sprint.
9. Nā haʻawina pūʻulu o ka hoʻomaʻamaʻa hana.
10. ʻO nā hana kau wā pōkole e hoʻohui i ka hoʻomaʻamaʻa ikaika a me ka lele ʻana.
11. ʻAneʻane nā mea āpau i hāʻawi ʻia i nā marathon pūnaewele me nā burpees a me ka lele ʻana.

ʻO ke yoga haʻahaʻa haʻahaʻa e ʻaneʻane i nā ʻano yoga hoʻoikaika kino, koe wale no ka yoga mana a me nā koho i loko o kahi lumi wela, Pilates, aerobics non-shock me nā ligament choreographic (aerodance, aerobix), nā ʻano ballet hoʻoikaika kino āpau, e hele wāwae ana ma ka treadmill a ma waho.

Hiki i ka ʻauʻau ke kiʻekiʻe a i ʻole ka ikaika haʻahaʻa, kaukaʻi ʻia i ke akamai o ka ʻauʻau a me ka wikiwiki o kāna neʻe.

E ʻoluʻolu: ʻo ke ʻano nui o ka haʻawina aerobic ke alo a i ʻole hemo ʻole o nā lele a me ka helu o ka puʻuwai o ka mea kūʻai aku. Inā he ligament hulahula a ʻaʻole ʻole, he aha ke ʻano o ke mele e hoʻohana ai, a i ʻole ʻaʻole hoʻokomo ʻia ka hoʻoikaika ikaika me nā lako liʻiliʻi - ʻaʻole ia he mea nui.

He pepa hoʻopunipuni pōkole āu i koho ai:

1. ʻAʻole pono nā contraindications. ʻO ka momona mai ke kekelē mua, nā maʻi o nā hono, nā kuamoʻo, ka puʻuwai he ʻano haʻahaʻa.
2. E ʻoluʻolu ka haʻawina. ʻAʻohe hana kolohe, ʻaʻohe mea e aʻo i nā ligament a ʻeha no nā hola inā ʻoluʻolu wale ia.
3. Pono ʻoe i ka hoʻoikaika kino ma mua o 2.5-3 mau hola i ka hebedoma, inā ʻaʻole ʻoe e hoʻonui me ka hoʻonui i kāu calorie a me nā meaʻai e hiki ai ke ola.

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Wellness

Hoʻolālā ʻia nā ʻano haʻawina aerobic āpau e maikaʻi. Akā aia kekahi aʻo hoʻokūkū - aerobics haʻuki (ʻike hou aʻe e pili ana ma lalo). Hoʻokūkū nā kime i loko o ia mea a hoʻohana ʻia i nā lele lele a me nā acrobatic.

ʻO ka huaʻōlelo "aerobics wellness" e pili ana i ka hoʻoikaika aerobic maʻamau. ʻO ka ʻōlelo aʻoaʻo nui e hele i nā haʻawina 2-3 mau manawa i ka pule, mai hoʻokahuli a nānā pono i ka lāʻau.

ʻO nā ʻano nui i loko o nā hui.

1. ʻAnuʻu - eia nā ʻanuʻu, lele a me nā loulou hulahula ma nā paepae kūikawā. Hoʻomaʻa hou nā mea aʻo ma hope o ke kumu. I ka hopena o ka haʻawina, aia paha he ʻāpana ikaika liʻiliʻi ma nā "wahi pilikia" - nā pūhaka, nā puʻupuʻu, abs a i ʻole nā ​​lima.
2. Zumba - nā hulahula i ka Lākina, pop a me nā mea o ka hip-hop. Kūkulu ʻia e hana ma nā wahi pilikia, puhi i nā calorie a mālama iā ʻoe mai ka luhi. ʻAʻole hoʻokumu ke kumu i nā neʻe iā ia iho, akā aʻo e like me kekahi papahana kikowaena.
3. Pahu komo - hoʻohālike i nā punches mai ka mokomoko a me ka pahu kickboxing ma luna o kahi ʻeke. Hoʻohana ʻia nā mīkina lima a ʻoi aku ka palupalu ma mua o nā pears martial arts. Aia kekahi mau loulou "hulahula" - ʻōpala, ʻanuʻu, i kekahi manawa neʻe a puni ke keʻena.
4. Tai-bo - kahi haʻawina me nā kuʻi a me nā kī i ka lewa, me ka ʻole o nā pears.
5. GRIT - hoʻomaʻamaʻa hana me nā burpees, ka hoʻohuli ʻana o ka dumbbell, nā hoʻoikaika ikaika i hoʻohui ʻia.
6. Hoʻomaʻamaʻa pōʻai - ka maʻamau squats, lunges, push-ups a me nā ʻano hoʻoikaika kino no nā lima a hoʻi me nā lako liʻiliʻi. ʻAʻole lākou i hiki i nā ikaika e pili ana i ka hana metabolic. Hoʻokomo wale lākou i kahi ʻano aerobic o ka hana i ke kino.
7. Nā haʻawina wā waena - hiki ke hoʻokomo i ka alternation o ka mana a me nā lele, a me hoʻokahi minuke ma lalo o ka hoʻouka uila a me ʻelua mau minuke o nā ʻanuʻu māmā. ʻAʻohe kūlana, kūkulu ka mea aʻo i ka ukana kū kaʻawale.
8. Funk a me jazz-funk - ʻelua mau kuhikuhi mai ka hopena o 90 o ke kenekulia i hala, i lilo i mea kaulana i kēia lā, mahalo i ke ʻano no ia au a me nā mele e pili ana. He hula like lākou i ke kaila me ka hip-hop.

Hiki ke hoʻokaʻawale ʻē ʻia nā pilates a me nā yoga. ʻAʻole ʻae ko lākou poʻe pā i kēia he aerobics kekahi, akā hana lākou i nā ʻili mākala "lohi" a koi aku i ka lako o ka oxygen.

Noi

ʻO nā aerobics i noi ʻia e pili ana i nā hana i hoʻohana ʻia ma ke ʻano he kumu o ka hoʻomaʻamaʻa ʻana i nā haʻuki like ʻole a ma ke ʻano he kumu o nā hōʻike like ʻole a me nā hana. ʻO kahi laʻana, inā e hana ana ke kanaka i ka hoʻoikaika kino i loko o ka hale haʻuki me ka pahuhopu o ke kūkulu ʻana i nā mākala, e hoʻokau ʻia ka hoʻoikaika kino aerobic ma luna o kahi papa hana hika a i ʻole ka hulahula ʻana ma ka zumba iā ia.

Mea nui: kōkua kahi hoʻolālā maʻalahi iā ʻoe e koho i ke ʻano o nā aerobics i noi ʻia. Inā he mana ka ukana nui, pono e emi ka ikaika o nā aerobics a, inā hiki, me ka ʻole o ka pā i ka ʻeke me nā lima a me nā wāwae. Inā lilo ka pahuhopu i ka kaupaona, aia paha kahi neʻe i ka hoʻoikaika "aerobic-ikaika" e like me nā haʻawina pūʻulu. I kēia hihia, hiki ke hoʻokomo ʻia i nā haʻawina ikaika hou aku.

ʻO nā lula ka:

1. Inā he kaumaha ka pahuhopu, komo ka hoʻomaʻamaʻa ikaika i 12 mau hana e hana ai no kēlā me kēia hui muscle a hoʻokaʻawale ke kanaka i 3-4 mau manawa i ka pule, hiki i ka aerobics ke hula i ka ʻōpū, zumba, paikikala, trekking me ka awelika o ka ukana, a i ʻole ke keʻehi no ka poʻe hoʻomaka.
2. Inā hana ʻia ka hoʻohaʻahaʻa kaumaha i kahi kaapuni a i ʻole kaila hana, pono e hōʻalo i nā aerobics hui. ʻO kāu koho he wili, paikikala hoʻoikaika kino, a ellipsoid paha me ka helu o ka puʻuwai ma lalo o 70% o ka nui.
3. Inā ʻaʻole holo ka hana a ke kanaka i loko o ka hale hoʻoikaika kino a ʻaʻole ʻo ia e hoʻolālā e hana pēlā, akā makemake ʻo ia e lilo i ka paona, aneane manuahi ke koho, 3-4 mau hola i ka pule ma kahi lumi aerobic me kahi ukana o ka waena a hiki i ke kiʻekiʻe kiʻekiʻe.
4. Inā loaʻa ka pahuhopu i ka loaʻa ʻana o ka mākala a me ke ʻano o ke kino, ʻo ka aerobics ʻoi loa ka haʻahaʻa o ka hele wāwae 2-3 manawa i ka pule no 30 mau minuke. E hoʻonui iki ia i nā lilo calorie, hoʻoikaika i ka ʻōnaehana cardiovascular a hoʻomaikaʻi i ke ola ʻana mai ka ikaika.

Hiki paha ke kūkulu i kahi kiʻi nani me nā aerobics wale nō? Pili i ka maikaʻi, ʻoiaʻiʻo. Inā makemake kekahi e hana i kahi hoʻolālā hoʻoikaika kino, pono ʻo ia i ka hoʻomaʻamaʻa ikaika. Ua māʻona ʻoe i ka lahilahi wale, nā mākala wīwī liʻiliʻi a me kāu kūlike ponoʻī? Welina i ka papa aerobic hui a mai poina i kaʻai.

Mea nui: ʻaʻole ʻo ka aerobics "no ka hoʻēmi kino". Hoʻonui ia i nā lilo olakino a me nā calorie. Akā inā e lilo ka kaumaha o kekahi kanaka a i ʻole ʻaʻole kaukaʻi ʻia i kāna kaila o ka ʻai ʻana a me ka nui o nā calorie i pau.

Pāʻani

He aʻo hoʻokūkū ia. ʻIke ʻia e ka Ministry of Sports o ka Russian Federation. Hāʻawi ʻia nā poʻo inoa, mālama ʻia nā hoʻokūkū. Aia nā ʻāpana haʻuki haʻuki i nā kūlanakauhale nui, ma nā kula haʻuki a me nā kula nui.

Hoʻokūkū ka poʻe haʻuki i kahi papa o nā hana, i loaʻa i:

• lōhiu longitudinal a transverse;
• nā lele like ʻole;
• hāʻule mai ka papa a hoʻoikaika i ka papahele.

He aʻo noʻeau e like me nā haʻuki haʻuki. Loiloi ʻia nā ʻenehana, nā ʻaoʻao o ke kino a me nā mea hoʻonaninani. Hana ʻia nā liga e nā poʻe haʻuki iho a i ʻole nā ​​kumu aʻo. ʻAʻohe mea maʻamau. Hoʻohana nā luna kānāwai i kahi pālākiō kūikawā e hoʻomaopopo ai i nā mea lanakila.

Aia nā pūʻulu makahiki, hoʻokūkū ka poʻe komo makua i hoʻokahi - ma luna o 18 mau makahiki. Eia hou, mālama ʻia nā hoʻokūkū e nā ʻāpana:

• pākahi;
• pālua;
• i ʻekolu;
• i nā hui.

ʻAʻole kēia leʻaleʻa ka mea makemake nui ʻia, noho pinepine nā kime i ka hoihoi, akā hoʻomohala ka haʻuki haʻuki i ka ikaika, maʻalahi, hoʻomanawanui a kūkulu i kahi kiʻi haʻuki maikaʻi.

Hōʻuluʻulu manaʻo

ʻOkoʻa nā Aerobics. Hiki i kekahi ke hana - mai ka ʻōpio a i ke kanaka oʻo oʻo. Koho ʻia ka hana e like me kā lākou makemake, hiki iā ʻoe ke hana ʻelua ma kahi hui a ma ka home me nā polokalamu wikiō. Ma o ia iho, ʻaʻole hana nā aerobics i ka pohō kaumaha, akā inā hoʻohui ʻoe ia me kahi papaʻai kaulike me ka deficit calorie a me nā hoʻoikaika ikaika, hiki iā ʻoe ke hoʻomaikaʻi maikaʻi i kāu kiʻi.

E nānā i ka wikiō: 20 Mins Aerobic Workout For Weight Loss - Easy Fat Burning Exercises. Eva Fitness (Nowemapa 2024).