IziBonelelo zezeMpilo eziMangalisayo zikaZumba

Umxholo

• Kukuzilolonga okugcweleyo komzimba
• Uya kutshisa iikhalori (kunye namafutha!)
• Uya kwakha unyamezelo
• Uya kuphucula impilo yentliziyo
• Ukuphucula uxinzelelo lwegazi
• Iyakwazi ukulungelelanisa nayiphi na inqanaba lomzimba
• Yintlalontle
• Inokunyusa umqobo wakho wentlungu
• Unokubuphucula ubomi bakho

Ukuba ukhe wabukela iklasi yeZumba, mhlawumbi uye waqaphela ukufana kwayo okungaqhelekanga nomgangatho wokudanisa weklabhu eyaziwayo ngoMgqibelo ebusuku.

Endaweni yemigqumo oza kuyiva kwiCrossFit yakho eqhelekileyo okanye iklasi yokuhamba ngebhayisikile yangaphakathi, iklasi kaZumba inamabhongo omculo wokudanisa onomtsalane, uqhwaba izandla, kwaye ngamanye amaxesha "Woo!" okanye ukhuphe uvuyo oluvela kumntu othabatha inxaxheba.

UZumba ngumsebenzi wokuzilolonga obonisa iintshukumo eziphefumlelweyo ngeendlela ezahlukeneyo zomdaniso waseLatin American, owenzelwa umculo. Ibe yinto edumileyo kunye nenomdla wokuzilolonga kwihlabathi liphela.

Kodwa ngaba iyasebenza ngokutshisa iikhalori, ukoyisa iingalo zakho, kunye nokwenza izihlunu? Funda ukuze ufumane izibonelelo ezimangalisayo zikaZumba.

Kukuzilolonga okugcweleyo komzimba

Eyilwe njengendibaniselwano ye-salsa kunye ne-aerobics, akukho ndlela ichanekileyo okanye engalunganga yokwenza uZumba. Ngalo lonke ixesha usiya kwisingqi somculo, uthatha inxaxheba kulolusetyenziso.

Kwaye ekubeni uZumba ebandakanya ukuhamba komzimba uphela-ukusuka ezingalweni ukuya emagxeni nasezinyaweni-uyakufumana ukuzilolonga okupheleleyo okungavakali ngathi ngumsebenzi.

Uya kutshisa iikhalori (kunye namafutha!)

Into encinci yafumanisa ukuba umgangatho, umzuzu we-39 weklasi yeZumba watshisa i-avareji yeekhalori ezili-9.5 ngomzuzu. Oku kudibanisa ukuya kwiikhalori ezingama-369 xa zizonke ngeklasi. I-American Council kwi-Exercise icebisa ukuba abantu batshise i-calories ezingama-300 kulolonke uqeqesho ukwenzela ukukhuthaza ukwehla kobunzima kunye nokugcina umzimba onempilo. UZumba uhambelana ngokufanelekileyo neenqobo zabo.

ibonisa ukuba inkqubo yeZumba yeeveki ezili-12 inokubonelela ngophuculo olubonakalayo kukomelela komzimba.

Uya kwakha unyamezelo

Kuba umculo odlalwa ngexesha leklasi yeZumba uhamba ngokukhawuleza, ukuhamba kwisingqi kunokunceda ukwakha unyamezelo lwakho emva kokuzivocavoca nje okumbalwa.

bafumanisa ukuba emva kweeveki ezili-12 zenkqubo yeZumba, abathathi-nxaxheba babonisa ukwehla kwentliziyo kunye noxinzelelo lwegazi ngokunyuswa komsebenzi. Ezi ntsingiselo zihambelana nokwanda kunyamezelo.

Uya kuphucula impilo yentliziyo

Ngokuka, izikhokelo ezamkelweyo zeshishini lokomelela komzimba zibonisa ukuba abantu abanqwenela ukuphucula impilo yomzimba kufuneka basebenzise phakathi kwale:

• Iipesenti ezingama-64 kunye nezingama-94 ze-HRmax yabo, umlinganiso wenqanaba lokuphumelela lomdlali
• Iipesenti ezingama-40 ukuya kwezingama-85 ze-VO2 max, umlinganiso weqondo eliphezulu leoksijini yembaleki enokuyisebenzisa

Ngokuka, bonke abathathi-nxaxheba beseshoni kaZumba bawele ngaphakathi kwezi zikhokelo ze-HRmax kunye ne-VO2 max. Bebezilolonga ngokomyinge wepesenti ye-79 ye-HRmax kunye neepesenti ezingama-66 ze-VO2 max. Oku kwenza ukuba uZumba asebenze ngokukuko ekunyuseni umthamo we-aerobic, umlinganiso wokomelela kwentliziyo.

Ukuphucula uxinzelelo lwegazi

Ukubandakanya iqela labasetyhini abagqithisileyo kufumanise ukuba emva kwenkqubo ye-Zumba ye-12 yeeveki zomzimba, abathathi-nxaxheba bafumana ukwehla koxinzelelo lwegazi kunye nokuphucuka okubonakalayo komzimba.

Omnye ufumene ukwehla koxinzelelo lwegazi kubathathi-nxaxheba emva kweeklasi ezili-17 zeZumba.

Iyakwazi ukulungelelanisa nayiphi na inqanaba lomzimba

Kuba ubungqingqwa bukaZumba bunokutsha - uzishukumisela ngokwakho ukubetha umculo - kukuzilolonga umntu anokukwenza kwinqanaba lakhe lokuqina!

Yintlalontle

Kuba uZumba ngumsebenzi weqela, uyakwamkelwa kwimeko yezentlalo nangaliphi na ixesha ongena kulo.

Ngokwe-American College of Sports Medicine, izibonelelo zokusebenza kweqela zibandakanya:

• ukubonakaliswa kwimeko yentlalo kunye neyolonwabo
• into yokuphendula
• ukuzilolonga ngokukhuselekileyo nangokufanelekileyo onokukulandela kunye

Konke oku endaweni yesicwangciso sokuzilolonga kufuneka uyile kwaye ulandele ngokwakho.

Inokunyusa umqobo wakho wentlungu

Ngaba ufuna ukuba nzima? Zama uZumba! Kufunyenwe ukuba emva kwenkqubo ye-Zumba yeveki ye-12, abathathi-nxaxheba bafunyanwe bancipha kwiintlungu kunye nokuphazamiseka kwentlungu.

Unokubuphucula ubomi bakho

Inkqubo esebenzayo yeZumba ayinikezeli kuphela ngezibonelelo zempilo, kodwa kunye nezibonelelo zentlalo zomsebenzi weqela, nazo. Abantu banokonwabela umgangatho wobomi ophuculweyo ngezi zinto zidibeneyo.

Ke, ngubani olungele ukudanisa? Zama iklasi yeZumba kwindawo yokuzivocavoca yendawo yakho namhlanje.

U-Erin Kelly ngumbhali, ugqatso lweembaleki, kunye nophumelele kwisithathu kwisiXeko saseNew York. Unokufumaneka rhoqo eqhuba ibhulorho yaseWilliamsburg kunye nokunyuka kwe-NYC, okanye ukuhamba ngebhayisikile kweCentral Park kunye ne-NYC Trihards, iqela lokuqala le-triathlon yasimahla yaseNew York. Xa engagijimi, ehamba ngebhayisikili, okanye ebhukuda, u-Erin uyakuthanda ukubhala nokubloga, ukuphonononga iindlela ezintsha zosasazo, nokusela ikofu eninzi.