UZumba: izibonelelo kunye nokuba zingaphi iikhalori ezincedayo ukutshisa
Umxholo
UZumba luhlobo lomsebenzi owenziwa ngokwasemzimbeni apho iiklasi ze-aerobics kunye nemidaniso yesiLatin ixutywe, ikhetha ukwehla kobunzima kunye nokunceda kwimisipha yeethoni, ngakumbi xa inxulunyaniswa nokutya okusempilweni kunye nokulinganisela.
Lo msebenzi unokwenziwa ngabantwana nangabantu abadala, nangona kunjalo, njengoko i-zumba inesingqisho esinzulu, eyona nto ifanelekileyo kukuba iqala kancinci kwaye isingqisho sonyuka kancinci kancinci, kwaye kuya kufuneka uyeke iklasi ukuba umntu uziva iintlungu zemisipha, isicaphucaphu okanye ukuswela yomoya omkhulu. Ukongeza, kubalulekile ukuba uphumle ubuncinci usuku olu-1 phakathi kweeklasi zumba, kuba ngeli xesha izihlunu zikhula kunye neethoni.
Izibonelelo zikaZumba
UZumba ngumthambo opheleleyo osebenza umzimba wonke, evuselela izihlunu zeengalo, isisu, umqolo, iimpundu kunye nemilenze, kwaye uzisa ezi zibonelelo zilandelayo zempilo:
- Khawulezisa imetabolism kwaye unciphise umzimba, kuba isebenza ngokuzivocavoca i-aerobic ekhawulezisa ukubetha kwentliziyo, eyonyusa ukutshiswa kwamafutha;
- Ukulwa nokugcinwa kwamanziUkuphucula ukujikeleza kwegazi;
- Yomeleza intliziyo, kuba isingqisho esikhawulezayo sonyusa ukuxhathisa kwelo lungu;
- Nciphisa uxinzelelo, kuba iiklasi zenziwa kwiqela kunye neengoma ezinomdla, ezikhupha uxinzelelo kwaye zonyuse imo;
- Ukuphucula ulungelelwaniso lweemoto, kuba iintshukumo ezinesingqi zinceda ukulawula umzimba nokulungelelanisa iintshukumo;
- Ukuphucula ibhalansi, ngenxa yeentshukumo ezibandakanya ukutsiba, ukujika kunye nokutshintsha kwamanyathelo rhoqo;
- Ukwandisa ukuguquguquka, kuba ikwabandakanya imithambo yokolula izihlunu.
Ke, lo msebenzi ucetyiswa ikakhulu kwimisipha yethoni kwaye unciphise umzimba, kubalulekile ukuba ukhumbule ukuba ayisiyomfuneko ekwakheni umzimba kubantu abafuna ukonyusa amandla kunye nobunzima bemisipha. Nazi ezinye iimithambo ezinceda ukwandisa amandla emisipha kunye nokunyamezela.
Thelekisa uZumba neminye imithambo
Le theyibhile ilandelayo ithelekisa izibonelelo kunye neendawo zomzimba ezisetyenzwa eZumba nakwezinye izinto zomzimba:
| Zilolonge | Isibonelelo esiPhambili | Inkcitho yekhalori |
| Zumba | Yomeleza umzimba wonke kwaye yonyuse impilo yentliziyo | ukuya kuma-800 kcal / ngeyure |
| I-aerobics yamanzi | Yomeleza izihlunu kwaye ithintele ukwenzakala | I-360 kcal / iyure |
| Ukuqubha | Ukwanda kokuguquguquka kunye nokuphefumla okuphuculweyo | 500 kcal / ngeyure |
| Ulwakhiwo lomzimba | Ukomeleza izihlunu kunye nokukhula | 300 kcal / ngeyure |
| Uhlanga | Yomeleza imilenze kwaye iphucule impilo yentliziyo nemiphunga | I-500 ukuya kwi-900 kcal / ngeyure |
| Ibhola yevoli | Ukuphucula ibhalansi kunye noxinzelelo | I-350 kcal / iyure |
Kubalulekile ukuba ukhumbule ukuba ngaphambi kokuqala nawuphi na umsebenzi womzimba, eyona nto ilungileyo kukubonisana nomhlohli womzimba ukuze enze uvavanyo lomzimba kunye nokufumana isikhokelo sendlela eyiyo yokwenza umthambo, ukuthintela ukwenzakala. Ukongeza, kubalulekile ukuba uqhagamshelane nengcali yezemidlalo ukuze icebo lesondlo elilungelelaniswe neemfuno zomntu. Jonga ukuba ungatya ntoni ngaphambi nasemva kweklasi.
Fumanisa ukuba zingaphi iikhalori ozichitha usenza ezinye iindlela ngokufaka idatha yakho engezantsi:
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