Abathandi bokuzivocavoca bebelokhu bevutha phansi umdanso wokudansa iminyaka eminingi, rockin 'off the calories kuya umsindo izintambo inhliziyo-ukuphonsa futhi lula-to-master choreography. Ukuze uhlale uhlanzekile ngezikhathi, noma kunjalo, abaqeqeshi bemidlalo yokudansa bajwayele ukuvumelanisa nokukhethwa kwabo futhi bahlakulele amakilasi amasha, avame ukuphefumulelwa izitayela zomdanso ezidumile ezivela ku-hip-hop nomdanso wesiLatini kuya ku-ballroom ne-ballet.
Enye yezinto ezinhle kakhulu ngezigaba zokuzijabulisa zomdanso wukuthi zifinyeleleka cishe kuwo wonke amazinga okufaneleka. Banikeza nendlela elula futhi ejabulisayo ukuze abantu basebenze. Ungacabangi ukuthi zonke izigaba zokuzijabulisa zomdanso zifana.
Kuyini Dance Dance Fitness?
Okokuqala futhi okubaluleke kakhulu, ukuzivocavoca komzimba kudonswa kumdanso wezobuchwepheshe noma wendabuko kulezo zindlela kanye nokukhethwa kwezinto eziyinkimbinkimbi akuzona ukugxila. Abahlanganyeli abachitheli amasonto noma izinyanga zifeza isimiso esisodwa ngokulindela umbukiso noma irejista; kunalokho, bavele, basebenze isithukuthezi bese benza konke okusemandleni abo ukulandela umfundisi, futhi bayeke bazizwa kahle ngokuzivocavoca kwabo.
Iningi lemikhakha yokuzivocavoca umzimba ihlose ukuvivinya umzimba. Abafundisi balungiselela ukulandelela okulula okulandelayo okugcina abahlanganyeli behamba ngomzamo wokukhulisa izinhliziyo zabo. Lesi sitayela somdanso we-cardio yiluhlobo olwaziwayo ukuthatha umhlaba. Zumba, Jazzercise, LaBlast, Hip Hop Abs, TurboJam, naseBokwa bonke bawela kulolu hlobo.
Lokho kusho ukuthi kunezigaba zokuzivocavoca ezihamba kancane ezigxile ekugxilweni kwezici ezihlukahlukene zokuqina komzimba. Isibonelo, amakilasi e-barre asebenzela ukuthuthukisa ibhalansi, ukusebenzisana, amandla amakhulu, nokuzivumelanisa nezimo kanti futhi kukhulisa amandla ezinsizwa ezincane, ezizinzile. Ngokufanayo, ukudansa okubambe iqhaza kusiza ukuthuthukisa ukuguquguquka kwemvelo, futhi izitayela zokudansa ezenza ukudansa nge-yoga noma ubuciko bokulwa (njengoJoga Trance Dance noma iNia) ziletha isici somzimba ekusebenzeni okugxile ekudeni.
Uma uthanda ukudansa futhi ufuna indlela ejabulisayo yokuthuthukisa ukuqina komzimba wakho, kuzomele kube yindlela yokudansa okusekelwe kuwe.
Izinto Okufanele Ziyazi NgokuDansa Ukufaneleka
Ubuhle bemikhakha yokuzivocavoca ngomdanso wukuthi bahlangene ngempela futhi, ezimweni eziningi, bangashintshwa kalula. Ngaphandle kwabantu abanokulimala okukhulu noma ukukhathazeka ngezempilo (uma kunjalo, kufanele uxhumane nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca), iningi lingakwazi ukujoyina amazinga okuzivocavoca ngomdanso futhi uzizwe kahle ngokuhlangenwe nakho.
1. Kunezigaba ezine ezidumile zeDancing Fitness
Kungumqondo omuhle ukuzijwayeza ngezitayela ezahlukene zokusebenza komdanso ngaphambi kokuzama.
Ngokwesibonelo, uNicole LaBonde, umdali weklasi lokudansa le- CABARRET , elichazwa ngokuthi "i-sassy cardio, dance dance-inspired", wadlulisela isipiliyoni ngomfundi omusha. Owesifazane waboniswa ekilasini lapho basebenzisa khona i-jukebox ye-post yesimanje ingoma ye-"Wiggle." ULabonde uyavuma, "Ingoma engcolile, ngokuqinisekile-kodwa ngokuziqhenya kangaka, ikakhulu uma isenziwa ngesitayela se-jazz." Ngemuva kwekilasi, uLaBonde wathola i-imeyili evela kulo mfundi ethi "akakhululekile ngamazwi wengoma nokuhamba kwakho ongenze wangenza." I-LaBonde, yebo, yaba nomuzwa wokuthi lo wesifazane wayengazizwa ekhululekile, kodwa isitayela sokudansa satshengiswa ngokucacile kwiwebhusayithi yakhe.
Kubalulekile ukuqonda amanye amakilasi afisa kakhulu (noma ngisho risqué) kunabanye-futhi ngenhloso kanjalo. Khetha isitayela esingcono kuwe.
- I-Cardio Dance: Lezi zigaba zingase zibandakanye ama-hip-swaying ne-pops, kodwa izinyathelo zabo ziyashesha futhi izinhloso zabo kukukwenza ukuthi uphule isithukuthuku (akukho okunye okuqhubekayo). Izigaba zokudansa zeCardio zivame ukusekelwe ezitayela ezithile noma izinhlobo zomdanso. Isibonelo, iZumba isekelwe ngokukhululekile ekudleni kwesiLatini; UBokwa ngomdanso wase-Afrika; I-Doonya nge-dance dance; LaBlast kumdanso we-ballroom; Jazzercise ngomdanso we-jazz; I-Kerboomka kumdanso wesitayela ; kanye neBroadway Bodies kumdanso we-Broadway. Ungathola ukuthi ukhetha ifomu elilodwa noma elinye, kodwa izinhloso zabo zifana nokunye-ukuthuthukisa ukuqina komzimba wakho.
- Ukusebenza kwe-Barre: Ukusebenza kwe- barre yizinhlelo eziphefumulelwe nge-ballet ezifaka izinto ze-yoga, i-Pilates, nokuqeqeshwa kwamandla ngezinsimbi zokukhanya. Ukuma kwesikhashana kanye nefomu elifanele kungumgomo oyinhloko njengoba abafundisi behola abafundi ngokuhambisa inselele, ukuzinza, namandla angaphakathi. Ukuphindaphindiwe okuphezulu, okuncane, ukuhlukanisa "izimpucuko," nokunyakaza okuncipha kunomthelela ekutheni "ukuxhaphazwa kwemisipha" okukhulunywa kaningi nangokuthi "ukushisa" okuhlobene nemizila. Ukusebenza ngokuvamile kuyithonya eliphansi futhi lilinganiselwe, linikeza inzuzo enesizotha senhliziyo. Lapho bekhanyisa khona ukugxila ekuguquguqukeni nasekuqiniseni amandla, okwenza kube lula ukuqeqeshelwa abagijimi, abashayeli bamabhayisikili kanye nabagibeli abanzima. Ukusebenza okudumile kufaka iPhysique 57 , i-Barre3, I-Bar Method, iPhys Physique, ne-Barre Pure.
- I-Mind-Body Dance: Umdanso womzimba wengqondo ngokuvamile uhlanganisa izinto ze-yoga, i-tai chi, noma ubuciko be-karate zibe isimiso sokugeleza. Lezi zisebenzi zinikeza izinzuzo ezihlangene ezivela ekuthuthukiseni impilo ye-cardiovascular ukuze kube nokuguquguquka okunamandla nokucindezeleka okunciphise. Amakilasi ajwayelekile asebenza kancane futhi aphansi, aphelele aqalayo afuna indlela yokunciphisa umzimba. Izibonelo eziyinhloko zibandakanya i-Nia ne-Yoga Trance Dance.
- I-Dance Sensual: Amakilasi okudansa okwejwayelekile ayingqayizivele yocansi futhi afaka konke kusuka ekudansa kwesisu kuya ekudansa . Okunye okukhethwa kukho, njengeklasi le-burlesque noma le-striptease, bavame ukugxila kakhulu ekukhuliseni izinga lokushaya kwenhliziyo yakho (kanye nesilinganiso senhliziyo salabo abakuzungezile), kuyilapho izigaba zamapulazi nezindawo zomoya zikhuphula ukugxila kwabo emandleni omzimba wonke nokuguquguquka.
2. Amakilasi amaningi eDancing Fitness afanelekile kuwo wonke amazinga, ngaphandle kokungaziwa
Ngokuvamile, iningi lemikhakha yokudansa inomthelela ophansi, okusho ukuthi inyawo linye lihlale lixhumana nomhlabathi. Ngoba abahlanganyeli akudingeki bakhathazeke ngokusebenza, ukuqhuma, noma ukunye okuphezulu, ukuzivocavoca kakhulu, amakilasi angenakudalwa ukulimala noma ukuholela ekucindezeni ngokweqile. Ngaphezu kwalokho, ukufundwa kwemibhalo kuyashintsha kalula ngokusebenzisa ukunyakaza okuncane; akudingeki ukuba uphendule izingalo zakho ngokucindezela noma uthathe izinyathelo ezinkulu, ezikhukhumezayo, isibonelo. Futhi ohlangothini lwe-flip, ungakwazi ukuqinisa umsebenzi ngokufaka izinyathelo nokuphrinta ukunyakaza kwakho. Amakilasi amaningi anobungane kuwo wonke amazinga omzimba.
Lokho kusho ukuthi ezinye izinhlobo zokudansa-ikakhulukazi izigaba zomdanso ezikhethekile, ezifana nokuqina komzimba kanye namakilasi okugada-zinikeza amazinga ahlukene akhono nezinhloso. Qinisekisa ukuthi ubuza i-gym yakho noma studio uma kukhona amazinga esiklasi okufanele ucabange ngaphambi kokuya.
3. Kungumqondo omuhle wokwengeza ukuqeqeshelwa ukuqeqeshwa ukuya emgodini wokuDonsa umzimba
Ukusebenza ngokudansa kuhle kakhulu ekuthuthukiseni izindawo ezithile zomzimba, kodwa akwenzi konke. Kukhona izingxenye ezinhlanu zamandla okuqina-emzimbeni, ukukhuthazela kwemisipha, ukukhuthazela kwenhliziyo, ukuguquguquka kwemvelo nokubunjwa komzimba-ukuthi kufanele uqeqesha ngezindlela ezilinganayo. Njengoba amakilasi amaningi okudansa angakulungele ukubhekisa konke lokhu, kungumqondo omuhle ukufaka umsebenzi wokukhetha owenziwe ngezindlela zokuqeqesha . Nazi izibonelo ezimbalwa:
- Uma ubamba iqhaza eklasini lokudansa le-cardio eline-cardio njengoZumba, zama ukuqeqeshwa ukuqeqesha ngamandla nokuqeqesha ukuze usebenze ngamandla emisipha futhi uguquguquke.
- Uma ubamba iqhaza esimweni sokuguquguquka-nesezintuthwane-ukukhuthazela njengemigodi, zama ukuqeqeshwa okuhamba phambili namakhamera okugijima noma ama-boot ukuthuthukisa ukukhuthazela kwenhliziyo nokuqina kwamagciwane.
4. Akubona bonke abafundisi abadalwa ngokulingana-bazizwa bekhululekile ekuthengiseni ezitolo
Njengoba kunjalo ngaso sonke isikhathi, abanye abafundisi bangcono kunezinye. Bangase banikeze impendulo engcono, ifomathi ifomu elingcono, noma babe namakghono wokuphatha ekilasini kangcono. Futhi abanye bangase babe ngabaqeqeshiwe kangcono, beziqhayisa izitifiketi ezingaphezulu kanye nokuhlangenwe nakho okukhulu. Yenza ucwaningo lwakho kubafundisi (ama-gyms amaningi kanye nama-studios anikeza ama-bios kumqeqeshi wabo), bese uthatha isikhathi sokuzama amakilasi ambalwa. Okuhlangenwe nakho kwakho okuhle kuzofika uma uthandana nokuqeqeshwa kanye nomfundisi.
5. Kungumqondo omuhle wokubuza mayelana ne-apparel kanye nezesekeli ngaphambi kokuba uhambe
Ukuze uhlanganyele emakilasi amaningi okudansa emideni, konke okudingayo kukhona izingubo zezemidlalo ezihlelekile kanye ne-pair of sneakers. Lokho kusho, kubalulekile ukubuza mayelana nemithetho ethize ye-studio kanye nemikhombandlela mayelana nesembatho namagesi. Isibonelo, ama-studio amaningi okudinga amaqembu afuna abahlanganyeli ukuba bahambe bengenazicathulo ngesikhathi sekilasi noma ukuletha amasokisi ama-studio ngokuzikhandla ngokukhethekile emanzini. Ngokufanayo, amakilasi we-pole asikisela ukuthi abahlanganyeli bagqoke izifinyezo ezimfushane, eziqinile futhi bacele ukuthi abadansa bagweme ukusebenzisa i-lotion ngaphambi kwekilasi; isikhumba esingenalutho kungcono ukufaka isikhunta.
6. Ukusebenza okusekelwe ekhaya kuyindlela enkulu uma imali noma isikhathi kuyisithiyo
Amakilasi we-studio angabi namanani, futhi angase asebenze njalo ngesimiso sakho. Izindaba ezinhle ukuthi, amapulatifomu okufundela ku-intanethi nama-DVD angakhetha okuhle kakhulu okufaka ukufaneleka komdanso ekhaya. Kunemikhawulo embalwa ebonakalayo, njengoba iningi labantu lingenawo amabhakha e-ballet ezindlini zabo. Kodwa uma ufuna isigaba sokudansa somculo we-cardio, noma isimiso se-barre esisebenzisa isitulo esikhundleni se-barre, kunezinketho eziningi eziphezulu ezikhona.
Izwi elivela
Akuyona into engavamile ukuba ama-newbies abe nomuzwa wokuthi awunaki uma uzama ukufundela imidanso yokuzivocavoca ngokokuqala ngqa-ngisho "okulula" okukhethwa kukho kungaba yinto ekhohlisayo uma ungasetshenziswanga ukwenza lokho. Esikhundleni sokuphonsa ithawula, zibeke eceleni noma ngemuva kweklasi bese ugxila ekuzijabuliseni. Ungase uzizwe uziqhenya, kodwa akekho omunye oqaphela ukuthi ngabe uyazi yini izinyathelo noma cha. Emva kwamakilasi ambalwa uzothola ukusetshenziselwa izindlela bese uqala ukuqonda ukuhamba.