Nqis aerobics yog ib tsev neeg ntawm kev nyab xeeb cov lus qhia. Rau cov pib tshiab - tsis tshua muaj kev cuam tshuam chav kawm yam tsis muaj axial thiab dhia khoom. Txog cov kev paub dua ntxiv, cov qhia kev nyuaj siab los yog kev hais lus plyometrics. Cov ua las voos tshwj xeeb tshaj plaws ua las voos ntawm cov kauj ruam, thiab ntawm no nws yog qhov nyuaj heev los hu rau zaj lus kawm muaj kev cuam tshuam tsawg. Qhov txheej txheem yog maj mam, dua li, theem yog tag nrho cov tog neeg. Cov neeg taug kev los ntawm cov sibntsib thiab qws, kawm cov chav qhia ntawv thiab tsis nco ib zaj lus qhia los ntawm cov neeg qhia kom paub.
Lub ntsiab ntawm kauj ruam aerobics
Cov pab pawg qhia zaj lus no tau tsim los ntawm American Jean Miller, feem ntau yog qhov poob phaus. Txhua yam nws tau pib nyob rau hauv lub deb 80s, thaum tib neeg twb nkees ntawm ib txwm aerobics rau hauv pem teb, tab sis tam sim no lawv tsis tau tuaj hlub hauv chav kawm hnyav ib yam li kev kawm ua haujlwm. Tom qab ntawd, kauj ruam aerobics yog ib yam uas feem ntau tuaj yeem pom hauv cov zaj duab xis thiab yeeb yaj kiab - leggings, swimwear, lub ci ci platform thiab disco los ntawm cov neeg hais lus.
Txij li hnub ntawm Jin, kauj ruam tau hloov pauv. Yuav luag txhua tus ua cob qhia coj qee yam ntawm lawv tus kheej mus rau txoj haujlwm. Tsis muaj cov qauv ntawm no coj los rau ntawm no... Cov kauj ruam tau siv, tab sis ntau yam ua tiav lawv nrog kos npe caj npab txav, cov kauj ruam seev cev, dhia, lossis lwm yam. Txhua tus xibfwb qhia ua cov khoom tshwj xeeb. Cov neeg tau hais tias koj tuaj yeem yog ib qho twg lossis ntxub cov kauj ruam, ntau heev yog nyob ntawm kev ua tus cob qhia.
Kauj ruam yog pab pawg neeg zaj lus qhia siv cov kev pab tshwj xeeb nyob ruaj khov:
- ua ntej, kev tawm tsam aerobic sov yog ua, cov kauj ruam rau hauv pem teb;
- tom qab ntawd - lub teeb ua ntej pom kev ncab cov leeg ntawm ob txhais ceg thiab sab nraud;
- tom qab ntawd cov pab pawg qhia cov kauj ruam, lawv cov kev txuas, siv cov platform;
- Thaum xaus nws seev cev pawg ntawm cov kauj ruam ob peb zaug, ua lub cev qoj ib ce, ncab.
Cov tshooj lus tau tsim tawm ntawm lub hauv paus ntawm theem pib ntawm aerobics - mambo, kauj ruam-kov, txiv hmab txiv ntoo, ncaws. Ntxiv "cov kauj ruam" - uas yog, cov kauj ruam mus rau lub platform.
Lub nra tau hloov kho los ntawm kev hloov pauv ntawm lub platform qhov siab thiab qhov nrawm ntawm pob.
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Cov txiaj ntsig ntawm chav kawm
Pluses ntawm kauj ruam:
- Nov yog cov lus qhia yooj yim, kev qhia seev cev yog kev nkag siab ntau dua li hauv kev kawm ua las voos aerobic.
- Nruab nrab cov kauj ruam thiab cov pib ua haujlwm yog tsim nyog txawm tias cov neeg uas tsuas xav nce lawv cov calorie hlawv, tab sis tsis seev cev thiab tsis mus kawm.
- Rau ib teev nyob rau hauv qhov chaw tsis txaus siab hlawv ntawm 300 txog 600 kcal.
- Txhim kho aerobic endurance, ntshav ncig.
Nws yog lwm txoj hauv kev xaiv rau cardio lossis platform-tsawg aerobics. Txhua tus tuaj yeem kawm, cov tshooj lus muaj nyob hauv cov koom haum qoj ib ce thiab muaj yuav luag txhua hmo. Ib qho kev tawm dag zog uas tsis muaj lub zog ua kom muaj zog yog yooj yim ua ke rau hauv qhov kev pab hnyav ua kom tsis hnyav. Piv txwv li, koj tuaj yeem ua kom ib ce muaj zog peb zaug hauv ib asthiv, thiab mus rau theem ob peb zaug. Txawm li cas los xij, tsis txhob hnov qab txog qhov kev ua kom tsis muaj calorie, txwv tsis pub tsis muaj kev thauj khoom yuav pab koj hlawv cov rog ntau.
Cov ntawv qhia yog haum rau txhua qib kev kawm. Qhov siab dua ntawm kev ua siab ntev, loj dua cov kauj ruam yuav tuaj yeem ua. Koj tuaj yeem tso lub platform rau qib siab dua thiab thauj lub plawv thiab ceg leeg kom ntau dua.
Ib qho loj ntxiv rau cov menyuam ntxhais uas tsis xav tsim cov nqaij ntshiv yog tias cov kauj ruam tones ceg thiab pob tw, tab sis tsis nce qhov ntim ntawm cov leeg.
Hom ntawm cov kauj ruam aerobics
Cov pib tshiab tsuas kawm cov kauj ruam los ntawm kev rov ua lawv tom qab tus kws qhia. Muaj kev kawm rau lawv "Cov Pib"... Cov tshooj lus qhia txuas ntxiv tau muab faib:
- Kauj ruam 1 - qhov yooj yim pawg ntawm cov kauj ruam, tus lej tsawg kawg ntawm jumps.
- Kauj ruam 2 - chav dhia siab-siv dhia nrog ntau cov seev cev ua haujlwm.
- Khib - ua yeeb yam tshwj xeeb.
- Hybrid thiab luv ntu qhia... Cov qub suav nrog kev ua kom muaj zog rau qee pawg ntawm cov nqaij leeg tshwj xeeb, qhov kawg - kev hloov ntawm lub zog thiab qoj ib ce.
Kauj Ruam yog qhov cuab yeej yooj yim rau kev qhia ntau yam ntawm kev siv siab thiab plyometric. Xws li kev cob qhia tuaj yeem hu ua HIIT lossis GRIT... Lawv lub hom phiaj ntawm kev tsim lub zog thev taus, muaj zog thiab ntau npaum li cas tau siv calories. Qhov sib txawv ntawm cov tshooj lus no muaj raws li hauv qab no:
- Ntawm no, cov kauj ruam nqis tes tsuas siv sijhawm 1-2 feeb ntawm kev tawm dag zog.
- Lub hauv paus ntawm chav kawm yog dhia los ntawm khwj ywb, tawg, thawb-tes nrog ob txhais ceg ntawm lub kauj ruam, dhia mus rau hauv txiab.
- Txhua qhov no yog ua tiav los ntawm kev ua haujlwm ntawm cov xovxwm.
Muaj kuj yog qhov ib txwm Kauj Ruam Sij Hawm... Nws yog tsim rau cov neeg ntawm txhua qib kev kawm. Ntawm no, lub voj voog ntawm cov kauj ruam ntawm lub platform siv 1-2 feeb nyob rau hauv qhov thaiv ntawm kev tawm dag zog, tom qab ntawd - zaum ib txwm zaum, kab thiab nias ntawm dumbbells, thawb-sib tw, sib ntswg ntawm cov xovxwm. Lub zog txav tau ua rau 1 feeb ib qho, hauv hom tsis-nres. Qhov block muaj 1-2 lub zog tawm dag zog thiab 1-2 feeb taug kev ntawm cov kauj ruam.
Tseem Ceeb: tib qho lus qhia tuaj yeem hu ua, piv txwv li Dance Dance thiab Combo. Kev tso npe yog nyob ntawm tus cob qhia. Tsis muaj ib qho qauv ntsiab lus tseem ceeb dhau. Txhua tus xibfwb npaj cov kev qhia raws li nws tus kheej kev paub dhau los.
Qib theem ntawm cov kauj ruam aerobics
Rau cov pib tshiab, cov kauj ruam yooj yim yuav zoo. Ib theem kev kawm txog aerobics tuaj yeem tsim raws li lub hauv paus ntsiab lus:
- 5 feeb sov-ua - cov kauj ruam sab nrog caj npab viav vias, lub hauv caug sawv kev hloov, cov kauj ruam rov qab thiab sib zog, lub teeb tawm ntawm ob txhais ceg cov leeg.
- Ua haujlwm tawm txhua kauj ruam pib rau 5-7 feeb.
- "Kuaj", uas yog, kev ua haujlwm ywj pheej ntawm cov pab pawg. Tus cob qhia qhia cov kauj ruam tab sis tsis qhia nws.
- Cov tub ntxhais kawm hauv tsev tuaj yeem ua tau txhua kauj ruam li 2-3 feeb thiab hloov lawv kev ua raws seem.
Ib kauj ruam ntawm taw
Lub ntsiab yog:
- Cov kauj ruam yooj yim. Qhov no yog ib txwm ua theem platform, ua nrog ib txhais ko taw. Qhov thib ob txuas nrog. Koj yuav tsum mus rau hauv pem teb nrog txhais ceg uas pib qhov kev tawm dag zog. Tom qab ntawd muaj qhov rov ua dua ntawm lwm qhov.
- V-kauj ruam. Qhov no yog qib nrog koj ko taw mus rau ces kaum ntawm lub platform ntawm tib lub npe, thiab tom qab ntawd - theem ntawm ob mus rau lwm ces kaum ntawm kauj ruam. Rov qab kev txav - los ntawm txhais ceg uas tau pib qoj ib ce.
- Stredl. Qhov pib txoj haujlwm sawv ntawm ib theem ntaiv, los ntawm cov kauj ruam uas tau hloov mus rau hauv pem teb. Thaum lub platform nyob nruab nrab ntawm ob txhais ceg, cov txhuas coj rov qab los rau nws qhov chaw qub, thiab tom qab ntawv thib ob.
Cov kauj ruam nrog kev hloov ceg txav
- Hauv caug, lossis tsis pub sawv (hauv caug). Ib qho kev hloov pauv ntawm lub kauj ruam taw yuav tsum tau ua nrog lub hauv caug khoov thiab nqa nws hauv txhua qhov ua tau.
- Kauj ruam-kais. Qhov kov lub platform no, nws tau ua nrog tus ntiv taw ntawm txhais ceg uas tsis tau txhawb nqa, hloov pauv. Kev pabcuam mus so thiab txo qis lub plawv dhia.
Kev xaiv rau qhov kev paub dua:
Cov txheej txheem ua kom ib ce muaj zog
Kev qhia tsis raug pom zoo rau:
- varicose leeg;
- hypermobility ntawm cov pob qij txha ntawm qis qis dua;
- kis las ncaws pob raug mob thiab mob pob qij txha sab nraud sab nraud lub sijhawm kho dua tshiab;
- kiv taub hau, mob ntshav siab ntau;
- nce siab thaum lub sijhawm ua haujlwm tsis txaus ntseeg;
- tej yam kab mob ntawm lub plawv thiab cov hlab ntshav, thaum nws raug nquahu kom tsis muaj kev tawm dag zog aerobic.
Cov poj niam cev xeeb tub puas tuaj yeem siv lub cev? Yog tias tus ntxhais muaj kev paub dhau los thiab paub cov qib lus, muaj kev coj ua zoo thiab xav zoo, nws tuaj yeem xyaum. Kev kawm qes-cuam tshuam yam tsis dhia yuav tsis ua zoo rau lub hom phiaj no. Kev tawm dag zog thaum cev xeeb tub kho lub hauv paus ncig thiab pab ua kom tes taw. Tab sis yog hais tias kev ua qoj ib ce aerobic raug txwv vim qhov kev txhawm rau mob hnyav, ntshav siab los yog lub suab uterine, nws zoo dua yog ncua lawv.
Cov kauj ruam tsis pom zoo rau cov neeg muaj kev rog rog, uas cuam tshuam nrog kev sib koom tes ntawm kev txav kom raug.
Thaum lub sij hawm cov kauj ruam, ib qho zoo me me ntog ntawm cov pob qij txha ntawm qis qis. Qhov ntau dua lub cev qhov hnyav, qhov ntau dua qhov kev pheej hmoo ntawm kev raug mob. Cov neeg siv khoom zoo rau cov lus qhia zoo li no yog tus neeg uas tsis tshaj 12 kg nyhav dhau.
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Khoom Siv
Txhua yam kev tawm dag zog lub cev, tus kws qhia aerobics, lossis khau dhia yuav ua yam tsis muaj khawm ncoo.
Cov ris tsho yuav tsum:
- Ua pa, tab sis tsis txhob dhau xoob, kom lub tsho tsis txhob sawv caj dab thiab lub ris tsis flutter. Ntev, dav ntev tuaj yeem ua rau ntog. Nws yog ib qho yooj yim rau kauj ruam ntawm lawv ntawm steppe, plam thiab poob.
- Haum. Nws yog qhov zoo dua los xaiv cov kis las nrog kev txhawb nqa zoo, ntau dua li khiab mis ib txwm siv nrog cov roj hmab ua npuas thiab cov pob txha uas khawb rau hauv lub cev. Zoo li - pheej yig jeggings thiab luv luv los ntawm cov ris tsho qub. Lub qub yuav tsis tso tawm hws, thiab tom kawg yuav nkag mus rau hauv daim tawv nqaij thaum txav mus los.
- Koj yuav tsum tsis txhob khau ntaub ntawm ib kauj ruam nrog lub tiaj tiaj. Lawv tsis tiv thaiv taw thiab muaj qhov tsis zoo ntawm lawv cov taw. Rau cov neeg uas mob siab rau aerobics thiab kawm ntau dua li ob chav nyob hauv ib lub lis piam, cov khau khiab siab siab nrog kev txhawb nqa pob luj taws pom zoo.
Puas yuav tsum sib cais pob luj taws thiab lub hauv caug sab caj dab? Rau kev qhia kom zoo li ib txwm muaj ntawm tus neeg yam tsis muaj kev raug mob, tsis muaj. Yog tias orthopedist pom zoo kom xa cov ntaub qhwv, tsis txhob tshem nws.
