UZumba: izinzuzo nokuthi mangaki amakhalori asiza ukushisa
-Delile
I-Zumba wuhlobo lokuzivocavoca umzimba lapho kuhlanganiswa khona amakilasi e-aerobics nemidanso yesiLatin, kuvuna ukwehla kwesisindo nokusiza ekunciphiseni imisipha, ikakhulukazi uma kuhlotshaniswa nokudla okunempilo futhi okunempilo.
Lo msebenzi ungenziwa yizingane kanye nabantu abadala, kepha, njengoba i-zumba inesigqi esinamandla, okulungile ukuthi iqala kancane futhi isigqi sikhula kancane, futhi kufanele uyeke ikilasi uma umuntu ezwa ubuhlungu bemisipha, isicanucanu noma ukuntula womoya onamandla. Ngaphezu kwalokho, kubalulekile futhi ukuphumula okungenani usuku olungu-1 phakathi kwamakilasi e-zumba, ngoba kungalesi sikhathi lapho imisipha ikhula namathoni.
Izinzuzo zikaZumba
UZumba ukuzivocavoca okuphelele okusebenza umzimba wonke, kuvuselela imisipha yezingalo, isisu, iqolo, izinqe nemilenze, nokuletha izinzuzo zezempilo ezilandelayo:
- Sheshisa umzimba futhi unciphise umzimba, ngoba isebenza ngokuzivocavoca umzimba okusheshisa ukushaya kwenhliziyo, okwandisa ukushiswa kwamafutha;
- Yilwa nokugcinwa koketshezi, ukwenza ngcono ukujikeleza kwegazi;
- Qinisa inhliziyo, ngoba isigqi esisheshayo sandisa ukumelana naleso sitho;
- Yehlisa ukucindezeleka, ngoba amakilasi enziwa eqenjini nangamaculo amnandi, akhulula ukucindezeleka futhi andise imizwa;
- Thuthukisa ukuhlanganiswa kwezimoto, ngoba ukunyakaza kwesigqi kusiza ukulawula umzimba nokuxhumanisa ukunyakaza;
- Thuthukisa ibhalansi, ngenxa yokunyakaza okubandakanya ukweqa, ukujika nokushintsha kwesinyathelo njalo;
- Khulisa ukuguquguquka, ngoba ifaka nokuzivocavoca ukwelula imisipha.
Ngakho-ke, lo msebenzi unconywa ikakhulukazi kwimisipha yethoni futhi wehlise isisindo, kubalulekile ukukhumbula ukuthi akuyona indawo yokwakha umzimba kubantu abafuna ukukhulisa amandla nobukhulu bemisipha. Nazi ezinye izivivinyo ezisiza ukwandisa amandla emisipha nokubekezela.
Ukuqhathanisa uZumba nezinye izivivinyo
Ithebula elilandelayo liqhathanisa izinzuzo nezindawo zomzimba ezisetshenzelwa eZumba nakweminye imisebenzi yomzimba:
| Ukuzivocavoca umzimba | Inzuzo Eyinhloko | Ukusetshenziswa kwekhalori |
| Zumba | Kuqinisa umzimba wonke futhi kwandisa impilo yenhliziyo | kufika ku-800 kcal / ngehora |
| Ukuvivinya umzimba ngamanzi | Kuqinisa imisipha futhi kuvimbele ukulimala | I-360 kcal / ihora |
| Ukubhukuda | Ukwenyuka kokuguquguquka nokuphefumula okuthuthukile | 500 kcal / ihora |
| Ukwakha umzimba | Ukuqiniswa kwemisipha nokukhula | 300 kcal / ihora |
| Ubuhlanga | Iqinisa imilenze futhi ithuthukise impilo yenhliziyo namaphaphu | 500 kuya ku-900 kcal / ngehora |
| I-Volleyball | Thuthukisa ibhalansi nokuhlushwa | 350 kcal / ihora |
Kubalulekile ukukhumbula ukuthi ngaphambi kokuqala noma yimuphi umsebenzi wokuzivocavoca umzimba, okulungile ukubonisana nothisha womzimba ukuze enze ukuhlolwa komzimba nokuthola ukuholwa ngendlela efanele yokwenza izivivinyo, ukugwema ukulimala. Ngaphezu kwalokho, kubalulekile ukubonisana nongoti wezemidlalo ukuze uhlelo lokudla okunempilo luhambisane nezidingo zomuntu. Bheka ukuthi uzodlani ngaphambi nangemva kwekilasi.
Thola ukuthi mangaki amakhalori owachitha ukwenza ezinye izivivinyo ngokufaka idatha yakho ngezansi:
Okuthunyelwe Kwakamuva
Ozakwethu Abaphila Ne-HIV
