I-Aqua aerobics: ukuzivocavoca umzimba, ukuguquguquka nokuhambisana

Ukuze kuqeqeshwe emanzini cishe akukho okuphikisanayo. Isiqephu - abantu abanokungalingani kwemali esetshenziselwa ukuhlanza amanzi echibini, kufanele badide kuphela emanzini emvelo. Kwezinye izici, ukuqina kwamanzi kungenziwa ngumuntu wonke, kungakhathaliseki ukuthi ubudala nobani bokulungiselela. Ngisho nezifo ezingafaki imithwalo yamandla, isibonelo, i-osteochondrosis, i-varicose veins, ngesikhathi sokukhulelwa. Iqiniso liwukuthi phakathi nezifundo zomhlaba, igazi liphethe i-oksijeni ngokuyinhloko kulawo misipha ehilelekile ekuqeqeshweni, "ukulahla" ezinye izitho. Futhi emanzini, igazi lijikeleza ngezinga elifanayo, ngokulinganayo lihlobisa umzimba wonke. " Kulo, silahlekelwa isisindo sethu esingamaphesenti angama-50, futhi umzimba usemeni "esimisiwe". Lokhu kukuvumela ukuba ususe umthwalo we-axial kusuka emgodleni, ukhulule amajoyina. Ukusikwa kwamanzi kuthuthukisa isimo sezitho zangaphakathi. Ngakho-ke, amakilasi emanzini anganconywa njengokuvuselela abantu abanezifo zesistimu ye-musculoskelet. Ubuza, yini i-aqua aerobics, futhi siyaphendula: i-aqua aerobics-umzimba wokukhuthazela, ukuguquguquka nokuhambisana.

Lapho izindonga zisiza

Ukuzivocavoca echibini nasemanzini avulekile ukushisa uketshezi kanye nokuqinisa imisipha. Kodwa emgodini kulula ukubala ibanga, ugxile ebude bethrekhi bese usakaza amabutho akho. Ukuqeqeshwa okujulile emanzini kudinga ukulungiselela. Ngaphandle kwendlela yokubhukuda nokuphefumula okufanele, kunzima ukunqoba ngisho nomlenze. Uma uvakashela echibini izinyanga ezimbalwa, ungahlali nje "ugeza", kodwa njalo, okungenani kabili ngeviki, ugijimela, futhi uhulumeni, ngaphandle kokuphazamiseka, ukubhukuda nge-crawl ngejubane elilinganiselwa ku-1 km, zama umsebenzi ohlongozwayo. Uma lo msebenzi usenzima kuwe ukuba ufeze, ungakwazi ukubhukuda, ukushintshanisa ngesifuba: nge-50 m isitayela ngasinye, noma u-75 m nge-crochet, 25 ngesisu.

Beka amarekhodi angcono olwandle: abagibeli abaqeqeshiwe baqinisekisa ukuthi kulula ukuhamba emanzini anosawoti futhi ungathuthukisa ijubane eliphakeme. Nokho, ukuqeqesha emanzini avulekile, kufanele ucabangele izinto eziningi ezengeziwe. Lokhu ngokuvamile kuyimfanelo empofu yamanzi, nokubonakala okunciphise kuyo (ngokulinganiselwa ngamamitha ambalwa), nokuba khona kwamagagasi, amagagasi, i-algae ... Umehluko obaluleke kunazo zonke ukushisa kwamanzi. Ukushisa kwamanzi afanelekayo okubhukuda kungama-27-28C (asekelwa ngamachibi okubhukuda). Emzimbeni wamanzi avulekile, izinga lokushisa kwamanzi ehlobo alidluli ku-25-26C, kanti ngezinye izikhathi liwela ngaphansi kwe-24C. Ngaphezu kwalokho, izinga lokushisa kwamanzi ebusweni likwazi ukuhluka ngo-1-2C kusukela ekushiseni okungama-1-2 m.

Ukuqeqesha emanzini avulekile kudinga imithetho ekhethekile:

1. Ukufudumala emhlabathini bese ukwandisa ukufudumala okulandelayo emanzini.

2. Sika ukudlala ngesikhathi, kodwa kwenze kube nzima kakhulu.

3.Ukuqeqeshwa ngezinga lokushisa eliphansi lamanzi nomoya, ukugwema ukuqoqwa kwenqwaba yomzimba.

4.Ukwazi ngaphandle kwe-stopwatch bese ulandelela ubude bungakanani obugijimayo, sebenzisa ukubalwa okulandelayo: imivimbo engu-40 - lokhu cishe ngamamitha angu-10 noma ichibi elilodwa (labagibeli abaphakathi).

5. Ukuze uhambisane nesiqondiso esinikeziwe, qiniseka ukuthi uphakamisa ikhanda lakho lonke ama-stroke angu-5-8.

I-Aqua aerobics inikeza umzimba omningi ongadingi imishini, ongayenza ngaphandle komfundisi futhi hhayi kuphela echibini. Uma uqala ukuqeqeshwa okuzimele, khumbula ukuthi ngenxa yokungafani emvelweni, ukuzivocavoca emanzini kuhluke ekuzivocavoca ehholo. Okubonakala kubulula emhlabeni kungenakwenzeka emanzini. Ngemuva kwezifundo ezimbalwa nomqeqeshi, uzozizwa ngaleyo ndlela umehluko. Kwabaqalayo nalabo abangakwazi ukugebha, kungcono ukufunda ama-gymnastics emanzini emanzini angajulile, okhalweni-okujulile noma ngaphezulu kwesifuba. Ukuze uqeqesho lusebenze kangcono, kungcono ukwenza ukunyakaza kancane kancane nangokwama-amplitude amakhulu (isibonelo, ukuphambanisa kahle ngezandla zakho) noma ngokushesha futhi nge-amplitude encane (isibonelo, ukunciphisa okuncane ngokukhipha kancane imilenze nezandla). Kodwa ijubane elilinganiselwe elinama-amplitude ajwayelekile - hhayi "igolide elisho" le-aquafitness: ukunyakaza okunjalo kunikeza okungenani umthwalo. Qedela ukusebenza ngokuzivocavoca okwehlukanisa amaqembu ayisisindo eziyisisekelo, isikhathi ngasinye isikhathi esiphezulu esimweni sokugcina semizuzwana engu-30. Kungenziwa kokubili emanzini nasemhlabeni.

Vula ukuqeqeshwa kwamanzi

Uhlelo lwe-cardiorespiratory lusebenza, luholele futhi luhoxisa imisipha yethanga, imisipha yamadokodo namahlombe. Isikhundla sokuqala: izandla ezihlangothini, izintende ziqondiswa eziqhenqeni, imilenze ububanzi ububanzi, emuva ngqo. Ukujula okuphansi, imilenze yokuxhuma, nezingalo zihlakazeka. Buyela esimweni sokuqala bese uphinda. Yenza ngesivinini esheshayo nge-amplitude encane noma kancane nge-amplitude ebanzi futhi ugcizelele ekunciphiseni imilenze.

Swayipha ucingo

Imisipha ye-press, emuva, imilenze nezandla isebenza. Phakamisa izandla zakho ezinhlangothini ukuze ugcine ibhalansi. Gxumela amadolo akho esifubeni bese ubeka emuva emanzini, uqondise imilenze yakho. Kanti futhi, zidonsa esifubeni, ziqhubekele ngqo bese uphinda. Emanzini ajulile, yenza umsebenzi owenziwe ebhande.

Siphumula

Khumula imisipha yangemuva nentamo. Ukuhamba ngezinyawo zakho, njengenogwaja, ulale emanzini emhlane wakho, izandla zisakaze kude. Uma usebhonteni, cindezela amadolo akho bese uhlala "phansi" emanzini ngokuphindaphindiwe, izandla zicindezela phambi kwakho "ngokukhiya". Manje vula uhlangothi lwakho, izandla zilula phezu kwamanzi phambili, gcina izinyawo zakho "zibhukuda" ngesikhumba. Sula, uzama ukuqondisa umgogodla. Hambisa kancane kancane. Ngaphambi kwesibhamu (echibini) noma ihlombe elithembekile, lapho ungathembela (emfuleni, echibini, ulwandle) emanzini, ungenza ezinye izivivinyo.

Hlela izintambo

Imisipha yezinkophe, izibhamu nomsebenzi ophansi ongemuva. Sukuma ukuze amanzi ase esifubeni sakho noma okhalweni. Ukuqonda izinhlangothi, umhlane uqondile, imilenze ndawonye. Ngokuhlukile, thatha imilenze eqondile emuva. Ukuphakamisa, ngaphandle kokuguqa ngemuva, ngenxa yemisipha yamagundane, ngemuva kwamathanga nasemuva. Yenza amaqoqo angu-2-3 okuphindaphindiwe angu-7-20 (kuye ngokuthi ukulungiselela).

Susa "amabhantshi egibele"

Imisipha yamadokodo isebenza, kanye nezindawo zangaphandle nezingaphakathi zamathanga. Ukubamba ohlangothini ngezandla zakho, yenza izinkanyane ngenye indlela ngemilenze yakho ezinhlangothini (izinzwane zibheke phambili). Yenza okuphindwe kabili kokuphindaphindiwe kuka-10-12.

Ukucindezela

Imisipha yamahlombe, emuva futhi ucindezela umsebenzi. Yima ngakwesokunene, ukuze amanzi abe yisinqe-ejulile, uphumule ngezandla zakho, imilenze ibhekene ne-shoulder width apart, umzimba uhamba kancane kancane. Ingabe ukuqhuma-ups: amaseti angu-2-3 okuphindaphindiwe kuka-7-20. Umbuthano ongeke ube namandla, ibhola kanye nomatilasi ungasetshenziswa njengenhlangano yokuqeqesha emanzini.

"Ukukhipha" impilobuoy

Kukhona imisipha esebenzayo emaceleni, imisipha yamathambo (ukhetho 1); imisipha yezingalo, amahlombe, emuva, cindezela (ukhetho 2). Inketho 1. Thatha umjikelezo omncane we-inflatable bese uma emanzini esifubeni noma okhalweni. Beka umbuthano emanzini, uyibambe ngezandla zakho, uhlanza kancane izintambo zakho ezinhlangothini. Uma uphuma, phakamisa umbuthano, uzama ukuwufaka ngaphansi kwamanzi, futhi ngesikhathi esifanayo uphume emanzini, usakaze imilenze yakho ezinhlangothini. Vumela umzuzu wokuxosha amanzi emanzini. Yenza izikhathi ezingu-2-3 zezinombolo ezingu-7-10. Option 2. Yenza emanzini esifubeni. Bamba umbuthano uhlangothi olusenyakatho, uhlaka luhlukaniswe kancane. Izinyawo zinyene phansi. Uma uphuma, phambanisa umbuthano, uzama ukuwufaka emkhathini emanzini. Yenza izikhathi ezingu-2-3 zezinombolo ezingu-7-10.

Siphonsa umatilasi womoya

Uhlelo lwe-cardiorespiratory lusebenza, kanye nemisipha yamadokodo, amathanga, emuva kanye nezingalo. Cela umuntu ukuba alale ematithini emoyeni. Beka izandla zakho enqenqemeni, ugxilise umzimba kancane. "Hamba", ngokunye ugoqa imilenze emadolweni bese uwadonsa esifubeni kanye nomzamo wokushiya emanzini ngezinyawo (njengokungathi "uzixosha" emanzini ngemuva kwakho). Yishintsha ngokushesha imilenze yakho, uzama ukusunduza i-mattress "nomgibeli" phambili.

Ngokweqile kwefashini

Ungakwazi ukuqeqesha hhayi emanzini kuphela, kepha futhi kuwo (noma kunjalo, kubaqalayo, ukubhukuda enkambisweni yokuqeqeshwa okunjalo akuphemeki). Kunezinhlobo eziningi zezemidlalo ezitholakalayo eholidini futhi zingangeza isimo esihle futhi sithuthukise isibalo sakho. Lezi zinhlobo ezehlukene zokushushuluza noma ukushushuluza kwamanzi. Kwezinye izimo, umgijimi ebhodini uphonsa isikebhe esikhethekile (wakeboarding, wakesurfing), kwabanye - "uhola" i-kite (kiteboarding), ebhodini lesithathu ishukunywe yi-wave (ukufakela), futhi okwesine - izikebhe (ikakhulukazi ezithandwa namuhla yi-windsurfing ). Lesi sigaba sihlobo lokudansa nge-seyili. Wena, njengomphathi omkhulu, lawula umkhumbi wakho omncane futhi ulawule ngokucacile ukuhamba kwawo konke.

Ngesikhathi sokuphumula, amaqembu ahlukahlukene e-muscle ahilelekile. Uma usukuma ebhodini uphakamise umkhumbi, imisipha yemilenze, amathanga nezandla isebenza. Uma uthola umoya futhi ulawula umkhumbi, umthwalo omkhulu uwela emaphephandabeni nasemhlane ... Iholide elincane eliqashiwe kwinkampani ye-windsurf lwanele ukuthuthukisa isibalo. Futhi imisipha izofika ngethani ngemva kwamasonto amabili ukuqeqesha njalo. Ama-windsurfing kanye nezinye izinhlobo zemidlalo yamanzi azikwenzi nje kuphela isibalo esihle, kodwa futhi zibuye zithuthukise kakhulu isimo somzimba wonke: ngoba abaningi, ngenxa yemiphumela yolwandle nolwandle, maduzane kukhona impumu kanye nekhanda eligijima. Futhi-ke, i-tan enhle - njengesipho!

I-Windsurfing yomhlaba

Uma uhlela ukuvimbela umoya ngesikhathi seholide ezayo, ungaqala ukuqeqesha manje. Lena imidlalo eyinkimbinkimbi nezobuchwepheshe. Ukuze ufunde kahle, ukuqeqeshwa okujulile kuyadingeka ukuthuthukisa ukuguquguquka, ukukhuthazela, ukuxhumana. Abaqalayo bazozuza kulokhu okuvivinya umzimba.

1. Ukwehlisa imisipha yamahlombe nentamo.

Hlala uqondile, bese ususa isandla sakho sokunxele ngemuva kwekhanda lakho bese uyambamba indlebe yesokudla. Donsela ikhanda ehlombe lesokunxele. Bhonca isandla sokunxele esihlakaleni bese udonsa isibindi phansi. Bamba imizuzwana embalwa. Njengoba ikhanda likhishwe, gcina umhlane wakho uqonde.

2. Ukwehliswa kwemisipha ye-extensor yehlombe.

Yima ngokuqondile, uphonsa isandla sakho sokunxele ngemuva kwekhanda lakho bese ulibeka phakathi kwamahlombe akho. Thatha ihlombe lesokunxele ngesandla sakho sokunene bese udonsela enkabeni yomzimba. Bamba endaweni yokugcina imizuzwana embalwa.

3. Amandla ukulayisha ibhande lehlombe kanye nemisipha yomzimba.

Hlala ngakwesokudla sakho. Phakamisa umzimba emhlabathini, ugxile kuphela engxenyeni efanele kanye nengxenyeni yangaphandle yonyawo onyawo. Beka isandla sakho sokunxele esifubeni sakho. Kusukela kulesi sikhundla, vusa umlenze wesokunxele ufana nomzimba bese uwunciphisa. Gcina umzimba uqonde, isifuba akufanele siphonte emuva noma phansi. Yenza okungenani okuphindaphindiwe kwezikhathi ezingu-10, bese uvula futhi wenze umsebenzi wokuzivocavoca we-aqua - ukuvivinya umzimba, ukuguquguquka nokuxhumanisa ngakolunye uhlangothi.