I-Twerking, inguqulelo yangoku yomdaniso wase-Afrika owaziwa ngokuba yi-mapouka okanye "umdaniso ongasemva" ubandakanya umdanisi ngokungcangcazela umqolo wakhe ngakuloo nto ayinqwenelayo. Ukungcangcazela okunesingqi kwempundu yakho bekusesidlangalaleni ixesha elide kwaye ngoku abathanda ukomelela abathanda umdaniso bawuthatha njengendlela eyonwabisayo yokuvalelisa kwezo khalori zongezelelweyo.
Nangona ukuzivocavoca okusekelwe kumdaniso akuyonto entsha (i-Zumba, nabani na), into yokuba i-twerking ibandakanya umzimba wakho wonke - ukuqala kwi-core, i-hamstrings, ukuhla umva ukuya kwi-glutes yakho kuthetha ukuba le fomu yokudanisa ephakanyisiweyo inokwamkelwa njengenkqubo yokuzivocavoca ukuba ukhathele ukugijima, i-yoga yamandla okanye i-gymming.
Iingcali zithi unokutshisa iikhalori ze-300-480 ngokuqhubekayo i-twerk ngeyure. Loo nto iphantse yafana neyure yeyoga okanye ukubaleka okuphakathi.
Ukuba unokwenzakala emzimbeni wakho okanye iimeko zonyango eziphantsi, dibana nogqirha ngaphambi kokuba uzame lo mdaniso-umthambo. Njengoko inokuthi icinezele umqolo wakho osezantsi, into yokugqibela oyifunayo kukuhlala esibhedlele ngelixa uzama ukonwaba!
Ngoku, makhe sithathe ngokukhawuleza kutheni i-twerking inxulumene ngokuthe ngqo nokuzilolonga komzimba opheleleyo?
UkuFunda okuFanayo: Nasi isizathu sokuba ukusebenzisana kunye kunokusindisa umtshato wakho
1. Toning imilenze yakho kunye neempundu
Isiqulatho
Ukuba unqwenela ukuphanga okungqukuva ngemilenze ethoniweyo kwaye ngandlela thile ubambe inkohliso leyo kuphela Abaphembeleli be-Instagram ungakufezekisa oko, ukothuka! Kuba uza kubamba i-squat ngelixa u-twerking, inokukunceda ukuba ukhuphe ithowuni ye-glutes kunye ne-quads ngokufanelekileyo.
Amathole akho nawo aya kukubulela ngaloo mthambo unzima! Ukuvela kwelo xhoba kunye nokusebenza kwe-glute kuya kuba yinkuthazo eyaneleyo yokugcina ezo ntshukumo ze-twerk ziqhubeka kwaye ziphuma kwi-dancefloor.
2. Ukusebenza kumbindi wakho
Ngaba ukhe wajonga ezo ziphezulu zezityalo zintle okwethutyana ngoku? Ngaba uyathandabuza ukuzizama ngenxa yokuba uneqhuma elingathandekiyo endaweni ye-abs? Ngokwamkela i-twerking, unokunika undoqo wakho ofunekayo kakhulu ukuzilolonga. Intshukumo yomdaniso iya kukwenza ukuba uvule i-abs yakho ukuze ubandakanye izihlunu zomzimba ezisezantsi, ezinokuthi zikunike isiseko esiqinileyo.
Ukuba ungumntu oqalayo, lumka ngokuba buhlungu ngosuku olulandelayo ukuba uqhubela phambili i-butt yakho kwaye ufunxe isisu sakho ngaphakathi!
UkuFunda okuFanayo: Nantsi into eyenzekayo xa mna nowam utyumza sisebenza kwindawo enye
3. Ukunika iingalo ezomeleleyo
Ndidikwe yibhentshi? Kodwa kunjalo, ufuna ukusebenza ezo zihlunu ze-bicep kunye ne-tricep? Sithembe xa sisithi akuyomfuneko ukuba ube gymnast okanye Catwoman ukuzama phandle twerk eludongeni. Ngokuziqhelanisa, umonde, kunye neyona ndlela ibaluleke kakhulu, uya kukwazi ukunyuka phezulu eludongeni. Oku kutyhala ngesondo akuyi komeleza iingalo zakho kuphela kodwa kuya kukhupha ne-tigress yangaphakathi – lowo ungathandabuziyo ukuphuma kwindawo akhululeke kuyo.
4. Umkroli wamaxhoba
Lo mzuzu udibanisa umdaniso we-twerk kunye nemithambo ukuze wenze ithoni ye-booty yakho, irejimeni yakho yokuzilolonga iba yeyona nto imnandi kwaye inemveliso. Fumana umqeqeshi wakho wokufaneleka ukuba aqalise iklasi kunye nemithambo embalwa ye-toning ukuze i-booty yakho iqinise.
Ukuba ufuna ukuphangwa kwamaphupha akho, lungisa inkqubo yakho ukubandakanya izixhobo zoqeqesho njengamabhendi empilo okanye izilayidi. Ukuba ngaba ulikhoboka le-twerking, ngezinye iintsuku uya kuba nomonde womntwana ... ngezo ntsuku gcina imizuzu emihlanu ye-booty toning kwaye emva koko ubonise iesile lakho kwihlabathi!
5. Phakamisa inqanaba lakho lokuzithemba
Ukuba ufuna ukuma ngaphandle kwesihlwele kwaye unike amanqanaba akho okuzithemba ukutyhala, nika i-twerking! Nokuba awufumani nentwana yenkunkuma esiqwini sakho, (molo, Kim Kardashian!), unganikezeli. Ukukhuphela ixhoba lakho kwisingqi kunokuba yicathatic kunye noxinzelelo olukhulu. Ngaphambi kokuba uyazi ukuba uya kube wenzela iqabane lakho kwaye ngubani owaziyo ukuba izinto zinokutshisa kwaye iikhalori ezimbalwa ezingaphezulu zinokutshiswa. Qwalasela, qhwanyaza!
Nokuba ungumqali okanye uyipro, i-twerking iyonwabisa ngenxa yezizathu ezininzi. Kwaye nokuba awukwazi ukushukuma njengoBeyonce okanye uMiley Cyrus okwangoku, ungabi ngqwabalala kuwe. Emva kwayo yonke loo nto, ifanele ukuba ibe yindlela eyonwabisayo, yoxinzelelo-yokutshisa ezinye iikhalori.
hlobo: Le sayithi iqulethe amakhonkco emveliso. Sinokufumana ikhomishini ukuba uthe wathenga emva kokucofa kwelinye lala makhonkco.
FAQS
Kufuneka ugqume phantsi kwaye uhambise impundu yakho emva naphambili. Ukuba yenziwe ngokuchanekileyo, inokuba ngumzimba ogcweleyo. Bukela iividiyo kuYouTube ukuba awufuni ukuya kwiiklasi. Ngokuziqhelanisa, kungekudala ukuphanga kwakho kuya kuba ngundaba-mlonyeni!
I-twerking yenza zonke izihlunu emzimbeni wakho zomelele. Ayincedi nje ukwandisa ukuguquguquka kwe-hip yakho kodwa yenza amathanga akho omelele kakhulu. Ngomzimba owenziwe kakuhle, uya kukwazi ukutsala amadoda abathanda abafazi abomeleleyo.
Igama elithi 'twerk' laqala ukusetyenziswa eNew Orleans ngeminyaka yoo-90s. Emva phaya yayiyi-subset yomdaniso we-hip-hop ebizwa ngokuba yiBounce. Yafumana ukuthandwa kwi-2013 xa u-Miley Cyrus wenza umdaniso we-raunchy kwi-VMAs.
Izizathu ezili-12 zokuba kutheni abafazi batyebe emva komtshato
Umnikelo wakho awuquki isisa umnikelo. Iya kuvumela i-Bonobology ukuba iqhubeke nokukuzisela ulwazi olutsha nolwangoku kwiphulo lethu lokunceda nabani na osehlabathini ukuba afunde ukwenza nantoni na.
