Izinzuzo Zempilo Ezimangazayo Zumba

-Delile

• Kungukuzivocavoca umzimba okugcwele
• Uzoshisa ama-calories (namafutha!)
• Uzokwakha ukukhuthazela
• Uzothuthukisa ukuqina kwenhliziyo
• Umfutho wegazi othuthukisiwe
• Iyakwazi ukuzivumelanisa nanoma yiliphi izinga lokuqina
• Kungumphakathi
• Kungakhuphula umkhawulo wakho wezinhlungu
• Ungathuthukisa impilo yakho

Uma uke wabuka isigaba seZumba, mhlawumbe uke waqaphela ukufana kwaso okungaqondakali nendawo yokudansa yekilabhu elidumile ngoMgqibelo ebusuku.

Esikhundleni semidumo ozoyizwa eCrossFit yakho ejwayelekile noma ekilasini lokuhamba ngebhayisikili langaphakathi, isigaba seZumba siziqhenya ngomculo wokudansa onomdlandla, sishaya izandla, ngisho nangesinye isikhathi "Woo!" noma uphefumule injabulo evela kumhlanganyeli onentshiseko.

UZumba ukuzivocavoca okuneminyakazo egqugquzelwa yizinhlobo ezahlukahlukene zomdanso waseLatin American, owenzelwa umculo. Sekuyindlela yokuzivocavoca ethandwayo nemfashini emhlabeni wonke.

Kepha kuyasebenza ukushisa ama-calories, ukuthambisa izingalo zakho, nokuqopha imisipha? Funda kabanzi ukuthola izinzuzo ezimangazayo zikaZumba.

Kungukuzivocavoca umzimba okugcwele

Idizayinelwe inhlanganisela ye-salsa ne-aerobics, ayikho indlela elungile noma engalungile yokwenza uZumba. Inqobo nje uma uthuthela kusigqi somculo, ubamba iqhaza kulokuzivocavoca umzimba.

Futhi njengoba uZumba ehilela ukunyakaza komzimba wonke - kusuka ezingalweni zakho kuya emahlombe akho nasezinyaweni zakho - uzothola ukuzivocavoca umzimba okugcwele okungazizwa njengomsebenzi.

Uzoshisa ama-calories (namafutha!)

Okuncane kutholakale ukuthi isigaba esijwayelekile, semizuzu engama-39 ikilasi leZumba lishisa isilinganiso sama-calories angu-9.5 ngomzuzu. Lokhu kungeza ama-calories angama-369 esewonke ekilasini lonke. I-American Council on Exercise incoma ukuthi abantu bashise ama-kilojoule angama-300 ngokuvivinya umzimba ngamunye ukuze kukhuthazwe ukuncipha komzimba nokugcina isisindo somzimba esinempilo. UZumba uhambisana nenqubo yabo ngokuphelele.

kukhombisa ukuthi uhlelo lweZumba lwamaviki ayi-12 lungahlinzeka ngokuthuthuka okukhulu ekuqiniseni i-aerobic.

Uzokwakha ukukhuthazela

Njengoba umculo odlalwa ngesikhathi sekilasi leZumba ushesha kakhulu, ukuthuthela kusigqi kungasiza ekwakheni ukukhuthazela kwakho ngemuva kokuzivocavoca umzimba okumbalwa.

bathole ukuthi ngemuva kwamasonto awu-12 ohlelo lweZumba, ababambiqhaza bakhombisile ukwehla kwenhliziyo nomfutho wegazi we-systolic ngokunyuka komsebenzi. Lezi zindlela zihambisana nokwanda kokukhuthazela.

Uzothuthukisa ukuqina kwenhliziyo

Ngokwe, imihlahlandlela eyamukelwe yomkhakha wokuqina ikhombisa ukuthi abantu abafisa ukuthuthukisa ukuqina komzimba wabo kufanele basebenzise phakathi kwalokhu:

• Amaphesenti angama-64 no-94 e-HRmax yabo, isilinganiso sokushaya kwenhliziyo okuphezulu komsubathi
• Amaphesenti angama-40 kuya kwangu-85 we-VO2 max, isilinganiso sevolumu ephezulu yomoya-mpilo ongayisebenzisa umgijimi

Ngokusho kwabo, bonke ababambe iqhaza kuseshini yeZumba bawele ngaphansi kwale mihlahlandlela yama-HRmax ne-VO2 max. Babezilolonga ngokwesilinganiso samaphesenti angama-79 we-HRmax namaphesenti angama-66 we-VO2 max. Lokhu kwenza uZumba asebenze kahle ekwandiseni umthamo we-aerobic, isilinganiso sokuqina komzimba.

Umfutho wegazi othuthukisiwe

Ukubandakanya iqembu labesifazane abakhuluphele kakhulu kutholile ukuthi ngemuva kohlelo lokuzivocavoca lweZumba lwamasonto ayi-12, ababambiqhaza babhekana nokwehla kwengcindezi yegazi kanye nokwenza ngcono okukhulu kwesisindo somzimba.

Omunye uthole ukwehla komfutho wegazi kubahlanganyeli ngemuva kwenani lamakilasi ayi-17 kaZumba.

Iyakwazi ukuzivumelanisa nanoma yiliphi izinga lokuqina

Njengoba ukuqina kukaZumba kungashisi - uhamba wedwa ekushayeni komculo - kungukuzivocavoca umzimba wonke umuntu angakwenza ezingeni lakhe lokuqina!

Kungumphakathi

Njengoba uZumba kungumsebenzi weqembu, uzokwamukelwa esimeni senhlalo noma nini lapho ungena ekilasini.

Ngokuya nge-American College of Sports Medicine, izinzuzo zokusebenza kwamaqembu zifaka:

• ukuvezwa kwemvelo yomphakathi neyenjabulo
• isici sokuphendula
• ukuzivocavoca okuphephile nokwenziwe ngempumelelo ongakulandela

Lokhu konke kungenxa yohlelo lokuzivocavoca okufanele ulwakhe bese ulandela ngokwakho.

Kungakhuphula umkhawulo wakho wezinhlungu

Ufuna ukuthola ubunzima? Zama uZumba! Kutholwe ukuthi ngemuva kohlelo lweZumba lwamaviki awu-12, ababambiqhaza kwatholakala ukuthi bancipha ebunzimeni bezinhlungu nokuphazanyiswa kobuhlungu.

Ungathuthukisa impilo yakho

Uhlelo lweZumba olusebenzayo alunikezeli ngezinzuzo zezempilo kuphela, kepha futhi nezinzuzo zenhlalo zokuzivocavoca kweqembu, nazo. Abantu bangajabulela ikhwalithi yempilo ethuthukisiwe ngalezi zinzuzo ezihlanganisiwe.

Ngakho-ke, ngubani olungele ukudansa? Zama ikilasi likaZumba ejimini yangakini namuhla.

U-Erin Kelly ungumlobi, umgijimi, futhi uhlala e-triathlete eNew York City. Angatholwa njalo egijima iWilliamsburg Bridge neThe Rise NYC, noma amageyimu wamabhayisikili eCentral Park ne-NYC Trihards, iqembu lokuqala lama-triathlon lamahhala laseNew York City. Lapho engagijimi, ehamba ngebhayisikili, noma ebhukuda, u-Erin uyakujabulela ukubhala nokubhuloga, ukuhlola izindlela ezintsha zemidiya, nokuphuza ikhofi eliningi.