Njengoba kungenzeka ukuthi ucatshangelwe kusukela esihlokweni, umthamo wokuzivocavoca we-aqua usethelwe emanzini. Kuyinto yokuqeqeshwa okuhlukile okufanelana nomuntu wonke futhi kunconywa ngisho nabantu asebekhulile nabesifazane abakhulelwe. Yiziphi izinketho ezinikezwa yi-aqua aerobics complex complex? Imfihlo eyinhloko yokuphumelela kokuzivocavoca okunjalo ukuphikiswa kwamanzi. Zama ukuphakamisa isandla sakho emoyeni nasemanzini, bese uqhathanisa ukuzwela, ukunyakaza kunoma iyiphi indawo owanikwa yona kunzima kakhulu. Kodwa ngesikhathi esifanayo, amanzi akuvumela ukuba ususe uhlobo olungadingekile kusuka emgogodleni namalungu, yingakho izifundo ze-aqua aerobics zinconywa kubantu abakhulile. Futhi, ukuzivocavoca emanzini kungathuthukisa ukujikeleza kwegazi futhi kuyasiza kubantu abane-veicic veins.
I-Aqua aerobics yokulahlekelwa isisindo: izivivinyo
Ngingayikhipha yini amafutha amaningi ngokwe-aqua aerobics? Yebo ungakwazi! Uma wenza umzimba, imisipha yakho ithola umthwalo ophakeme ngokwanele ngenxa yokumelana kwamanzi, kanye nomzimba uchitha amandla amaningi okwenza ukushisa, ngoba ngokuvamile ukuvivinya umzimba kwenzeka emanzini apholile. Ngakho-ke, kukhona ukuvuselelwa kokushisa amakholori, futhi ulahlekelwe isisindo.
Ekuqeqeshweni, ungase udinge uhlu oluhlukile: ibhande, i-armlets ene-inflatable, ama-dumbbells athambile, ukwandisa, njll.
I-warm-up ingcono kakhulu engenzi ngamanzi, njengoba lokhu kuzovumela ukufudumala imisipha ngokuphumelelayo futhi ngokushesha. Ngakho, nansi uhlu lwama-exercises aerobics best:
- Ukugijima imizuzu engu-15 emanzini (izinga lamanzi kufanele lifike esifubeni sakho). Phakamisa amadolo akho phezulu, izandla zakho zihamba njengoba nje ungathanda ukugijima ngendlela evamile.
- Imilenze emikhulu isakaze futhi ijikeleze umzimba oshiywe futhi ulungile. Lokhu kuvivinya okufanayo kungenziwa ngokugxuma
- Uma uncike emaphethelweni echibini ngempuphu yakho nangemuva, phakamisa imilenze yakho eqondile phezulu ukuze ihambisane nephansi, bese isezansi. Yenza lokho okusetshenziselwa ukusizakala kwemisipha yomshini, hhayi ngemali yokuguqula.
- Futhi, uncike emaphethelweni, phakamisa imilenze yakho uphinde uwele imilenze ("izikhali") imizuzu embalwa.
- Lapho amanzi efika emgqeni wakho, yenza ukuhlaselwa okudala ngemilenze yakho, ngaleyo ndlela usebenzise imisipha yamathanga namadolo.
- Thatha ezandleni zezinto ezingezona ezihambayo (izicucu zepulasitiki ye-foam, isibonelo), khombisa izandla zakho phansi, unqobe ukumelana nokuzama ukuwagwinya. Ingemuva kufanele ibe iqondile. Lo msebenzi uhlinzeka umthwalo emisipha yesifuba nezandla.
- Ngezicathulo zesifuba, lo msebenzi ufanelekile: gcina izandla zakho ziqonde ngokuqondile phansi, zinciphise ngokushesha, ngaphandle kokuziguqa, phambi kwakho futhi uphinde uzulawule kancane ezinhlangothini.
- Ukuze uqinise umshini, cindezela (izinga lamanzi emahlombe), welula izandla zakho phambi kwakho. Yomibili imilenze iguqa futhi idonsa esiswini, ihlukumeza imisipha yomshini, bese ubuyela kancane lapho uqala khona bese ubeka izinyawo zakho phansi.
Kuphi ukuqhuba i-aqua aerobics?
Izindawo okumele uyenze kuzo ama-aqua aerobics, njengomthetho, kuningi kakhulu edolobheni, ngakho-ke lolu hlobo lokuzivocavoca luyashesha ukuthola ukuthandwa. Cishe zonke izibhuku zokubhukuda zasemadolobheni zinikeza uhlelo lwe-aqua aerobics, amaqembu amaningi ezemidlalo afakwe nakho konke okudingekayo ekuqeqesheni. Ngeshwa, akunakwenzeka ukwenza okunzima okunjalo ekhaya. Bambalwa bangase baziqhayise ngokuthi banamachibi ekhaya. Nokho, akungabazeki ukuthi uzokwazi ukuthola indawo elula yokuqeqeshwa.
Konke okudingayo ukuqala amakilasi akho kunesidumbu esinokunethezeka, lapho ungenza khona kahle ukunyakaza okuhlukahlukene kanye nekhanda le-rubber. Njengomthetho, ukuze uthenge ukubhalisa echibini, kufanele unikeze isitifikedi sezempilo. Lesi sidingo siqinisekisa ukuphepha koqeqesho.