I-Aqua aerobics ukuqeqeshwa komzimba emanzini. Ekuqeqesheni okunjalo, kusetshenziselwa ukunyakaza okuvamile kwe-aerobics: izinyathelo, ukuqhuma, amathafa, njll. Kukhona amanzi aerobics iminyaka eyishumi kakade. Futhi naphezu kwaleso sikhathi esimangalisayo, kusasa kakhulu.
Izinzuzo eziyinhloko ze-aerobics yamanzi
1) Ayikho imingcele
Ungenza ama-aqua aerobics kuwo wonke umuntu. Uma ungenayo imishanguzo ngenxa yokuphikisana nempilo, kungaba ukulimala kwamadolo noma i-osteochondrosis, ukuqeqeshwa emanzini kuyindlela yakho eya emzimbeni omuhle futhi onempilo.
2) Umphumela omuhle wokufaneleka:
- ukulahlekelwa kwesisindo;
- ukunciphisa kanye nokuvimbela i-cellulite;
- ukuqinisa ukuzivikela;
- ngcono ukusebenza kwazo zonke izinhlelo kanye nezitho: inhliziyo, amaphaphu, izinso, njll.
Wonke amakilasi e-aqua aerobics angahlukaniswa ngendlela efanayo namakilasi avamile, ahlukaniswe yizinga lokuqeqesha elihilelekile: abaqalayo, ngokuqhubeka, ngenzuzo. Qaphela ukuthi uma ungakaze wenze imidlalo noma uyenze isikhathi eside, bese ukhetha ukuqeqeshwa kwabaqalayo (kubaqalayo). Lokhu kuqeqesha kungapheli imizuzu engu-45 futhi kuzokuvumela ukuba ulungiselele umzimba wakho ngokufanele umhlaba omusha wokufaneleka.
Ukuqeqeshwa kweDancing
I-Aqua-Mix - isifundo lapho uzothola khona ithuba lokuzama ukudansa kanye ne-tango, kanye ne-striptease, kodwa ngaphansi kwamanzi kuphela.
I-Aqua-Latino - isifundo esikuvumela ukuba ujijime (ngomqondo wangempela nangokomfanekiso wegama) ekuhambeni okuthakazelisayo kwe-salsa, merengo ne-rumba.
Ukuqeqesha Amandla
Ngokuvamile izifundo ezinjalo zibizwa ngokuthi Amandla, okusho ngesiNgisi ukuthi "amandla", futhi angahlose ukunikeza ithoni kuwo wonke umzimba, kanye nengxenye yawo ehlukene (isisu, amathanga, njll).
Ukuqeqeshwa kweqembu
Esifundweni esinjalo, umqeqeshi uphula labo abahlanganyela emaqenjini noma ngababili (Ithimba, kabili). Ngokujwayelekile, izifundo ezinjalo zijabulisa kakhulu futhi zisiza ukuqoqa iqembu. Uma impilo ejwayelekile ungenayo ukukhulumisana okwanele, ufuna ukujwayela abasha kanye nezintombi, khona-ke ukuqeqeshwa okunjalo kuwe.
Izesekeli
Ukuze wengeze isici sokuhlukahluka ekufundiseni i-aqua aerobics, futhi ngesikhathi esifanayo ukwandisa ukusebenza kwazo, imishini ekhethekile yokuzivocavoca isetshenziselwa amaqembu okuzivocavoca e-aqua aerobics. Kungaba yizikhonkwane ezikhethekile, amabhande, ama-agent wokulinganisa, izinti, amabhodi okubhukuda.
Kulezi zinhlobo ze-aqua aerobics, njenge-Aqua-Box, i-Aqua-Kik, okungukuthi, ukuqeqesha ngezakhi ze-karate nokubhokisana, ngisho nama-gloves akhethekile anikezwa. Ukugqoka amagilavu anjalo, ungazizwa njengeLara Croft yangempela.
Isiyinkimbinkimbi sokuzivocavoca
Ukuzivocavoca 1.
Kuthathwa nxazonke entanyeni emanzini. Isikhundla sokuqala - imilenze ihlukaniswe ububanzi behlombe, izandla ezihlangene. Senza ukujikeleza ngezandla zethu: okokuqala ezandleni, bese kuthi emaceleni, futhi ekugcineni emahlombe. Uma wenza konke ukujikeleza, izandla kufanele zihlale ngaphansi kwamanzi.
Senza izikhathi ezingu-10-15.
Ukuzivocavoca 2. Uguqula isibambo.
Kuthathwa nxazonke entanyeni emanzini. Isikhundla sokuqala - imilenze ihlukaniswe ububanzi behlombe, izandla ebhande. Ukuze uphume, phendulela umzimba ngakwesobunxele, uphinde ubuyele esimweni saso sokuqala, bese uphenduka ngakolunye uhlangothi.
Senza u-10-15 uphendukela kusiqondiso ngasinye.
Ukuzivocavoca 3. Izinyawo zikaMakhi.
Kuthathwa amahlombe emanzini. Isikhundla sokuqala imilenze ndawonye, izandla phezu kwebhande. Sifaka umlenze wokusebenza 45-90 degrees kulezi zikhombisi-ndlela ezilandelayo: phambili, emuva, ohlangothini.
Senza ama-10-15 ama-mahovas (isiqondisi sokuqala).
Ukunakwa sicela! Ngemuva kokuthi usebenzise zonke izimpukane ngendlela eyodwa, qhubeka nokuhlaselwa okulandelayo. Ukushintsha komlenze wokusebenza kwenzeka ngemuva kokuba zonke iziphindaphindiwe kuzo zonke izikhombisi zenziwa.
Ukuzivocavoca 4.
Kuthathwa amahlombe emanzini. Isikhundla sokuqala - imilenze ihlukaniswe ububanzi behlombe, izandla ebhande. Senza i-plie: senza izikwele zokuphefumula, amadolo ngesikhathi esifanayo ubheke ngokuqinile ezinhlangothini. Umoya ubuyela esimweni saso sokuqala.
Senza izikhathi ezingu-10-15. Uma kunemibutho eyashiywe, yenza izikhathi ezingu-10-15 ngaphezulu ukuzivocavoca okufanayo, kodwa u-squat izikhathi ezintathu.
Ukuzivocavoca 5. Amafu.
Yenziwa esikhwameni emanzini. Isikhundla sokuqala imilenze ndawonye, izandla phezu kwebhande. Ukujikijela imilenze emadolweni, senza ukuhlaselwa kuzo zonke izinkomba ezine: phambili, kwesokudla, kwesokunxele nangemuva.
Senza ukuhlaselwa kuka-10-15 (isiqondiso esingu-1).
Ukunakwa sicela! Ngemuva kokuthi wenze konke ukuhlaselwa kwesinye isiqondiso, qhubeka nokuhlaselwa okulandelayo. Ukushintsha komlenze wokusebenza kwenzeka ngemva kokuba zonke iziphindaphindiwe kuzo zonke izinkomba zenziwa
Ukuzivocavoca 6. Ukuphunga emathunjini.
Kuthathwa amahlombe emanzini. Isikhundla sokuqala - faka izandla zakho phansi, esiswini, iminwe icindezeleke ekukhiyeni. Yenza izandla zivuke phezulu. Ngenxa yalokho, amanzi amaningi kufanele ahlale ecindezela isisu. Oweqile futhi osheshayo uzobe ushayela, lapho uzothola ngokwengeziwe.
Senza amaminithi angu-1-3.
Ukuzivocavoca 7. Ukuphunga esikhweni.
Kuthathwa amahlombe emanzini. Isikhundla sokuqala - faka izandla zakho phansi, ezinhlangothini, iminwe eqinile, izintende ezisezingeni lomkhumbi. Yenza izandla zigijime emuva. Kulesi simo, izandla ezesokudla nezesobunxele zingadlulela kwesinye isiqondisi noma ngezindlela ezihlukile.
Senza amaminithi angu-1-3.
Ingabe ufuna ukuthola nje umzimba omuhle kuphela, kodwa futhi nolwandle lwenjabulo? Bese phambili, ungene emanzini!