Kurasikirwa: marudzi uye chinangwa.
Shaping.
- simba shaping.
- kuumba vakadzi vane pamuviri.
Simba shaping.
Rudzi urwu rwekuumba hunoita kuti kugadziriswa kwechimiro uye kunobatsira kuchengeta chimiro. Hazvikurudzirwi kune avo vanoda kurasikirwa nekurema, sezvo imwe chikamu chemuviri chiri kururamiswa. Maitiro akawanda ekugadzira masimba akaparadzaniswa kuva mapoka maviri. Boka rokutanga ndiro rakagadzirirwa maitiro ekugadzirisa chikamu chepamusoro chetambo: mutsipa, kumashure, chifuva, mutsara, maoko. Boka rechipiri rinoshandiswa kune chikamu chechikamu chemuviri: makumbo, chiuno, zvigaro.
Kuumba vakadzi vane pamuviri.
Izvo zvakanyarara uye zvinyoro zvigadziri. Iye achabatsira mukadzi kugadzirira kubereka: iye achadzidzisa kukakavara kwakakodzera nekuzorodzwa kwemisungo, kufema. Pamusoro pemashoko akasiyana ekudzivirira kune zvakasiyana-siyana.
Aerobics.
Zvinoitika:
- classical,
- kutamba,
- simba,
- nhanho,
- aqua.
Classical aerobics.
Nemhando iyi yeaerobics, zvakanaka kuti murwisire kudarika. Itai izvi kaviri pavhiki kwemaminitsi makumi mana nemasereji mutoro kana kuti yakakwirira. Asi zvinofanira kutorwa mupfungwa kuti iyi aerobic haina kukodzera kumunhu wese: rega kuraira avo vane kuputsika nekukuvadzwa.
Dhinda aerobics.
Inosanganisira gadziriro yakakosha yezvidzidzo pamwe chete nemimhanzi. Pakati pemakirasi, iwe unopomerwa nezvakanaka, unatsiridza kuwirirana kwemafambiro, kururamisa mafambiro, kurasikirwa nemapirundi akawandisa, uye kukurudzira basa remwoyo yematambudziko. Kudhinda aerobics kunosanganisira: hip-hop, strip-plastiki, R'n'B uye MTV dance, dimba kutamba kana kumitambo ye oriental, funk aerobics.
Simba aerobics.
Basa guru remhando iyi yeaerobics ndekuvaka musuru. Yakakurudzirwa kune avo vanoda kuve nemisungo mizhinji yekuzorora. Sezvo mapoka ose emasumbu achishanda mune simba aerobics, haikodzeri vanhu vane chirwere cherwere chetachiona uye chinokonzerwa nehutano hwemwoyo.
Tora aerobics
Iyi nhanho inokosha yeaerobics, iyo inopisa kuwedzera kuderera, inowedzerawo mwoyo yematambudziko. Izvo zvakaoma zvechitsika aerobics kudzidzira kunoitwa pane imwe nzvimbo inokosha-yemauto, iyo seyo cardio enhancer inokubvumira kuti uwedzere kutsungirira kwako kumhanzi wemhanzi.
Aqua aerobics.
Iyi ndiyo inobatsira zvikuru yeaerobics ine mitsipa yakawanda yakanaka. Nekubatsira kwemarudzi e hydromassage, ganda richasimbiswa uye rinopera. Inonyatsorwisa cellulite, nokuti kupikisa kwemvura nguva dzakawanda kukunda kupikisa kwemhepo, iyo inopa mutoro wakasimba pamisungo, uye mvura inotonhorera mudziva inoita kuti zvibvirire kupisa makoriki akawanda. Basa reAerobic mumvura rinokubvumira kuti ubvise mutoro kubva pamusana, iyo mushure mekudzidzira kukupai mukana wekunzwa zvakanaka.
Mu aqua aerobics kune marudzi akawanda:
- Aqua Jogging yakafanana nekumhanya mumvura,
- Aqua Relaxation inguva yakaoma yezviito zvekutambanudza nekuzorodzwa kwemarudzi akasiyana emasumbu,
- Aqua Gym - simba rinoshandiswa nekushandiswa kwemidziyo yakakosha: mabhora, tambo dzinoshanduka, dzinofamba-famba dumbbells, dzinowedzera kushorwa,
- Aqua Box - maitiro anoshandisa zvinhu zve karate, bhomba, kickboxing,
- Aqua Purogiramu - kutevedzera mumvura nekukwira bhasikoro.
Pilates.
- Wellness Pilates,
- Pilates pabhola,
- Pilates yevakadzi vane pamuviri.
Pilates utano.
Kusarudzwa kwehutungamiri hwakadai muPilates - kuwana muviri, kukura kwekushandura, kuumbwa kwechimiro chakanaka uye chakareruka. Kudzidzira kunoitika pasi pemimhanzi yakadzikama uye inononoka, ichirira munguva nekufema. Nokudaro, vanhu vane mwoyo murefu uye vanoshingaira vanobatanidzwa mumapiratesti akanaka.
Pilates pabhora.
Rudzi urwu rwePilates runokubvumira kuti ubvise mutoro kubva mumupfupa, chiuno, majoini, nyora zvakanyanya kumisungo yemapepanhau nekuda kwemaitiro ebhora, izvo zvinoita kuti zvibvirire kuita mafambiro zvakakwana uye zvakarurama. Muchiitiko ichi, mishonga iri nguva dzose yakabatana.
Pilates yevakadzi vane pamuviri.
Nechirudzi urwu rwepilates, mishonga yepilvic inodzidziswa, iyo ichazoita kuti kuberekwa kuvepo, kupararira kweropa mumuviri weamai nemwana kunowedzera. Mushure memaitiro mashomanana, chigumisiro chichave chachinzwa - mafungiro achavandudza uye kushanduka kwake kuchapera, kusuruvara kuchapfuura, kumucheto kumashure hakuzokuvadzi. Pilates maitiro achave nemigumisiro yakanaka pamaitiro ekuberekwa, uye mushure mokuberekwa mudumbu icharamba yakasimba uye yakasimba, iyo inokubvumira kutevera mufananidzo wako munguva yemberi.
Stretching.
Kutambanudza nderomutambo wekutambisa mishonga, tete uye mitsipa. Misumbu inova yakasununguka, uye kuwanda kwemisungo hakuwedzere. Kutarisa maitiro kunobvumira vakadzi kuita kuti muviri uchinje, hutano huri chiedza, uye chimiro chakanaka, chinoita kuti zvive nemamiriro ezvinhu emuviri wose.
Iyi haisi yose mhando dzehutano huchapiwa muzvirwere zvekuchengetedza. Uye kuti uve nemigumisiro yakanaka haufaniri kungosarudza purogiramu yakarurama chete, asiwo unobhadhara zvakanyanya kudya.
Fitness makirasi uye kudya.
Paunenge uine utano hwakanaka, iwe unofanirwa kudya zvakanaka, sezvazviri kuita basa, uye kana iwe usingateere mitemo yakagadzikana yezvokudya, nguva dzisinganakidze dzinogona kuitika. Zvakakosha kuyeuka kuti awa imwe isati yatanga kudzidziswa uye mukati meawa mushure mekunge iwe haugoni kudya chinhu.
Kubva pane chinangwa chehutano - kurapa kana kuora muviri - unoda kudzora kudya kwako. Kana iwe uchida kurasikirwa nemapirundi akawandisa, zviri nani kuti usadya maawa maviri mashure mashoma uye maawa maviri mushure, uye kunyange nekudya - usadya mafuta, akafarikana, zvokudya zvinotapira, zvisinei iwe haugoni kuwana zvaunoda. Kana iwe uchida kungova nani, zvakakwana kuti urege kudya chinhu kweawa imwe isati yapfuura uye pashure pemakirasi.
Kushanda nesimba ndiwo mafungiro akanaka, muviri wakanaka, unhu hwakanaka mumuviri. Makirasi muimba yepamutambo achabatsira kusunungurwa mukati, kuwanikwa kwekuzvivimba, kubvisa mafungiro asina kunaka uye kushungurudzika, uye kunyange mukirasi unogona kuwana shamwari dzakawanda itsva.