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Ok Pool Reform

Menene aquagym, wasanni na ruwa da ake yi a cikin tafkin

Mene ne aquagym, wasanni na ruwa wanda kowa ya yi magana game da shi don amfanin jiki da tunani, wanda aka yi a cikin tafkin kuma ya dace da dukan shekaru ba tare da kwarewa da ake bukata ba.

akwatin ruwa
akwatin ruwa

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En Ok Pool Reform Muna gabatar muku da shafi game da: Menene aquagym, wasanni na ruwa da ake yi a cikin tafkin.


Menene aquagym

Menene aquagym
Menene aquagym

Aquagym menene?

Da farko, aquagym horo ne na wasanni wanda ke da bambancin wasan motsa jiki ga duk masu sauraro da ke faruwa a cikin yanayin ruwa (yawanci tafkin ruwa), saboda haka, a fili, ana yin shi a cikin ruwa; kuma ya haɗa fa'idodin wasan motsa jiki ko motsa jiki da kuma ninkaya.

Daga ina sunan aquagym ya fito?

Kalmar aquagym ta fito ne daga hada kalmomi, gymnastics da ruwa.

Wane suna aka sani da shi?

Aquagym kuma ana san shi da sunaye masu zuwa: aqua gymnastics, aquaerobics, aqua-fitness, hydrogymnastics, aquagym, aquaerobics, motsa jiki na ruwa ko aerobics na ruwa.


Asalin da karatu game da lafiyar ruwa

maganin ruwa na hippocrates
Hippocrates don amfani da jiyya na ruwa

Daga ina aquagym ya fito?

Fiye da duka, wasannin ruwa don nishaɗantarwa da dalilai na gyare-gyare suna komawa da nisa sosai,

  1. Ganin cewa an san cewa Hippocrates ya riga ya yi amfani da ruwa a matsayin tushen jiyya ga cututtuka a shekara ta 460 BC.
  2. ; A lokaci guda kuma, Romawa sun yi amfani da ruwan sanyi ko ruwan zafi don dalilai daban-daban.
  3. , kuma Girkawa kuma sun ji daɗin ruwa.
  4. Hakanan, tun daga wannan lokacin har zuwa yau, ya kasance kuma yana ci gaba da tura ɗimbin ayyuka daban-daban don cin gajiyar wasannin tafkin.

Bincike game da aquagym

Jami'ar Tarayya ta Sao Paulo
Jami'ar da ta zurfafa cikin ingantaccen aikin aqua aerobics

Aquagym: wasan tafkin da ya fi nasara

A yau, bincike ya tabbatar da cewa aquagym shine mafi kyawun kuma mafi kyawun wasanni da za a yi a cikin tafkin.

Nazarin tasiri na aqua-fit da aka yi a kan kaka

MieA halin yanzu, wani binciken da Jami'ar Tarayya ta Sao Paulo (Brazil) ta gudanar kuma aka buga a cikin mujallar "Geriatrics Gerontologie International" ta kwatanta ƙarfin yin wasanni a cikin tafkin da yin shi a kan ƙasa a cikin tsofaffi kuma sakamakon ya nuna cewa. aquagym ya fi tasiri.

Yadda aka gudanar da gwajin lafiyar ruwa

Don ƙarin daidaito a cikin irin wannan jarrabawar, tsofaffin mata masu lafiya waɗanda suka ci gaba da zama marasa zaman lafiya sun halarci, waɗanda suka yi wasanni na tsawon makonni 12 a cikin ruwa da sauran mata sun yi hakan a ƙasa.

Bayan karatun da ake tambaya, an tabbatar da cewa nauyin jiki, bugun zuciya, ƙarfin motsa jiki, sassauci da kuma elasticity sun kasance daidai tsakanin ƙungiyoyin biyu.

Ƙarshe: aqua-fitness yana haɓaka ƙarfin zuciya da bugun jini

Duk da haka, ƙarfin zuciya da ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa a cikin tsofaffin matan da suka yi motsa jiki a cikin ruwa sun inganta sosai.


A zamanin yau aquaerobics wasa ne na gaye

motsa jiki aquagym

Aqua fitness: trending topic na pool wasanni

A halin yanzu, motsa jiki na aqua ya zama daya daga cikin nau'o'in motsa jiki mafi yaduwa a cikin ruwa tare da mafi yawan masu sha'awar, musamman a tsakanin jama'a mata..

Yadda gymnastics na ruwa ya samo asali

Girman gymnastics na aqua

Aquagym an inganta shi da yawa, yayin da a lokaci guda yana haɗuwa da ƙari.

Hakazalika, da Aquagym shine farkon duk sauran wasanni na tafkin, waɗanda yanzu zamu iya samu a cikin dakin motsa jiki.

Ra'ayi a cikin aqua-gym: Shekaru da yawa ana ganin shi a matsayin aiki iyakance ga tsofaffi

Rage lafiyar aqua-fitness

Sabanin imanin cewa abin shagala ne ga tsofaffi, ra'ayi ne gaba ɗaya.Tunda dakin motsa jiki na aqua cikakke ne kuma mai fa'ida sosai wasanni tare da matsakaicin matsakaicin ƙarfi wanda muke shiga jikin duka kuma muna samun fa'idodi marasa ƙima, na zahiri da na hankali.


Me yasa aka zaɓi wasan ruwa?

Babban fa'idar Aquagym

Babban fa'idar wasanni na ruwa: yanayin da aka haɓaka shi

Hypogravity yana rage tasirin jiki tare da ƙasa da damuwa akan haɗin gwiwa.

Mafi girman amfaniGymnastics na ruwa shine matsakaici wanda aka haɓaka shi, ruwa, tunda yana sauƙaƙe duk motsi tare da ƙarin juriya ga gajiya (hydrogravity).

Me yasa motsa jiki a cikin ruwa?

The samarwaayyukan yin motsa jiki na jiki a cikin ruwa yana dogara ne akan kasancewar juriya da ruwa ya haifar, wanda ke iyakance ayyuka, motsi ko motsa jiki, ta yadda za'a iya motsa ciki don tabbatar da shi don kada ya fadi kuma yana motsa gaskiyar cewa kawai ta hanyar motsa hannu a cikin ruwa yana kama da amfani da nauyi .

Bugu da ƙari kuma, yawancin motsa jiki da aka yi a cikin ruwa ba zai yiwu ba a yi a cikin dakin motsa jiki, wanda godiya ga shi, jiki yana tallafawa kuma ya ba shi damar yin iyo, yana ba shi 'yanci mafi girma.

Hypogravity yana rage tasirin jiki tare da ƙasa da damuwa akan haɗin gwiwa. Wannan yana ba ku damar yin motsa jiki mai tsayi da yawa, kuma ba tare da haɗarin rauni ba. Hakanan yana amfanar mutanen da ke da ƙarancin motsi ta hanyar 'yantar da kansu daga nauyin da rashin nauyi ke haifarwa. Bugu da ƙari, gymnastics na ruwa a cikin tsarin ayyukan nishaɗi suna ba da rahoton fa'idodin tunani.

Sauran fa'idodin wasannin ninkaya

wasanni a cikin pool aqua-fitness
wasanni a cikin pool aqua-fitness

Ƙarin fa'idodin wasanni a cikin tafkin

  • Na farko, Za ku shiga kuma ku ƙarfafa dukkan tsokoki.
  • Baya ga wannan, Za ku ƙara ƙarfin zuciya.
  • Za ku inganta juriya ta jiki.
  • Ba tare da wata shakka ba, za ku yi sautin jiki.
  • Za ku inganta wurare dabam dabam.
  • Za ku ƙone ƙarin adadin kuzari har ruwa ya zama wani juriya.
  • A lokaci guda, zai taimake ku gyara da kuma karfafa baya matsayi.
  • 9. Yana inganta lafiyar hankali, ganin cewa yana rage damuwa da damuwa.
  • A takaice, wasanni na ruwa a cikin tafkin sun dace da dukan shekaru..
  • Don ƙarshe, kowa zai iya jin daɗin su ta hanyar jurewa a ƙananan haɗarin rauni saboda babu wani tasiri.

Amfanin Aquagym


Fa'idodin Aquagym na 1st: cimma lafiyar jiki ta hanyar rasa nauyi da salo na silhouette

aquaerobics don rasa nauyi
aquaerobics don rasa nauyi

Yayi kyau ga lafiyar jikin ku

Tare da aquagym, yanayin jiki na gabaɗaya yana inganta, tunda ayyukansa sun sami dacewa da dabarun ninkaya daban-daban.

Me yasa gymnastics aqua yana da kyau ga lafiyar ku

  • A zahiri, aquagym yana ƙarfafa ci gaban tsoka.
  • yana motsa bugun zuciya kuma yana rage yawan bugun zuciya.
  • yana inganta numfashi da
  • Hakazalika, yana haɓaka juriya na tsoka na gabaɗaya, wannan saboda duk tsokoki na jiki (manyan ƙungiyoyin tsoka) suna aiki a kusan dukkanin ayyukan.
  • Yana inganta kwararar jini, tun lokacin da matsin lamba na hydrostatic yana sauƙaƙe dawowar venous, inganta wurare dabam dabam da rage edema, yanayi mai kyau musamman ga mata masu juna biyu da waɗanda ke da varicose veins.
  • Yana hana ciwon zuciya
  • Saboda juriya na ruwa, muna rage yiwuwar raunin rauni, matsananciyar ja ko ciwon tsokoki zuwa kashi mara kyau, kamar yadda duk bugu yana damewa kuma babu wani tasirin da ba zai iya haifar da rauni ba.
  • Ko da kuwa, ƙungiyoyi suna da santsi da ruwa, to, haɗin gwiwa yana aiki da kyau kuma suna samun sassauci ba tare da damuwa ba; Menene ƙari, yana inganta aikin haɗin gwiwa da sautin tsoka.
  • Saboda matsin lamba, haɗin gwiwa yana fama da ƙarancin tasiri yayin tsalle, muhimmin mahimmanci ga mutanen da ke da yanayin matsayi na musamman, ga masu kiba, mutanen da ke fama da osteoporosis da mata masu ciki.
  • A duniya, yana kawar da mai kuma yana hana kiba.
  • Yana inganta reflexes da daidaitawa.
  • Yana ba da mafi girman juriya ga damuwa.
  • Yana hana ciwon baya ta hanyar inganta gyaran baya.
  • Bugu da ƙari, yana ba da damar mafi kyawun dawowa daga raunin da ya faru, wanda shine dalilin da ya sa aka nuna shi ga mutanen da ke cikin hanyoyin gyarawa. Ƙungiyoyin tsoka daban-daban suna aiki musamman (tare da motsi da aka maimaita tsakanin 15 zuwa 60 sau) da kuma motsa jiki na sama, tsakiya (oblique da na ciki) da ƙananan sassa na jiki suna canzawa, suna bambanta sassa daban-daban a duk lokacin zaman.
  • A takaice, yana inganta haɓakar ƙwayar tsoka (ƙwaƙwalwar ƙima) ta hanyar tattara lipids.
  • Tabbas, yana yaƙi da osteoporosis.

Me yasa zaku iya rasa nauyi tare da aquagym

amfanin aquagym

A cikin aquagym tsokoki suna aiki da yawa

  • Dalilin da ya sa aquagym yana da kyau a canza siffar ku shine cewa tsokoki suna aiki tukuru ba tare da saninsa ba.
  • Yawan motsi yana ba da damar jiki duka yayi aiki.
  • Slims kugu, sautin ƙirji da gindi.
  • Yana ƙarfafa baya da tsokoki na ciki.
  • Sautunan hannu da kafadu.
  • A lokaci guda kuna shakatawa kuma ku shakata a lokaci guda.
  • Dangane da juriya na ruwa, kowane motsi yana tausa da zubar da saman fata, yana motsa jini.
  • Rage riƙewar ruwa kuma abu na gaba shine cewa yana kawar da cellulite. 

Me yasa aquafitness yana taimakawa adadi

Da zarar a cikin ruwa, jiki yana auna kashi uku na yawansa kuma duk motsi ya zama sauƙi, kodayake ruwa yana haifar da juriya fiye da iska kuma yana sa tsokoki suyi aiki sosai.

Calories nawa kuke ƙone tare da minti 45 na aquagym?

aquafitness azuzuwan

Da farko, ku tuna cewa, kamar kowane wasanni, kafin fara aiwatar da shi yana da kyau a tuntuɓi likitan ku, musamman idan akwai ciki, ciwon sukari, hawan jini, kiba ko raunin tsoka da suka gabata.

Abubuwan da ke shafar ƙona calories a cikin aquagym

  • Dole ne ku yi la'akari da cewa akwai abubuwa da yawa waɗanda zasu iya tallafawa amfani da adadin kuzari da aka ƙone a cikin aquagym: jima'i, shekaru, ƙwayar tsoka, tsawo da sauran kwayoyin halitta da abubuwan muhalli.

Muhimmiyar mahimmanci a cikin ƙona calories: ƙarfin aquagym

  • Dangane da girman aikin, zamu iya rasa tsakanin adadin kuzari 400 zuwa 500 a cikin awa daya na motsa jiki.
  • Bugu da ƙari, wannan aiki a cikin ruwa yana taimakawa wajen ƙarfafa wurare dabam dabam kuma yana hana ɗaukar ruwa, don haka yaƙar cellulite.

Tebur na yau da kullun na: Aquagym adadin kuzari

kalori aquagym
tebur mai nuni na adadin kuzari waɗanda za a iya ƙone su a cikin aquagym bisa ga lokacin da aka yi

Amfanin Aquagym na 2: yana taimakawa wajen samun ƙarin ƙarfin tunani

aqua fitness

Me yasa lafiyar ruwa yana da kyau ga lafiyar kwakwalwa

Gymnastics na ruwa yana inganta lafiyar kwakwalwa da sakin endorphins

  • Hakanan, kamar sauran ayyukan jiki, yana haifar da ɓoyewar endorphins ko hormone na jin daɗi, wanda ke haɓaka wannan jin daɗin jin daɗi bayan an yi ƙoƙari.

Aqua-gym: ƙarshen motsa jiki yana jin ta'aziyya

  • Sakamakon shakatawa na ruwa yana rage damuwa, inganta yanayin hali, ƙara yawan makamashi, yana haifar da ƙarin amincewa da kai kuma yana haifar da jin dadi.
  • A wannan ma'anar, a bayyane yake cewa aquagym yana haifar da sakamako mai natsuwa kamar yana tunatar da mu rayuwarmu a cikin mahaifa.

Wasannin motsa jiki na ruwa: Yana taimakawa zamantakewar waɗanda ke raba rukuni

  • Ana gudanar da azuzuwan Aquagym a cikin yanayi mai daɗi tare da yanayi mai annashuwa da jin daɗi wanda ke haɓaka tasirin rukuni wanda ke ƙarfafawa kuma yana sa ku son haɓaka kanku.

Amfanin Aqua-gym na 3: Za ku iya farawa yanzu

aqua fitness belt

Yaushe za mu iya fara Aqua-gym?

Kowane lokaci daga Oktoba zuwa Yuni. Azuzuwan suna da sauƙin bi kuma a cikin ruwa kowa zai iya saita matakan kansa da ƙarfin motsa jiki.

An saba samun a cikin wannan zaman, mutanen da ke horarwa da kuma wasu waɗanda ke murmurewa daga rauni ko ɗaliban da suka manyanta tare da matasa. Yanayin ruwa yana ba da damar duk wannan da ƙari mai yawa.

Ba a makara don fara irin wannan aikin jiki a cikin ruwa.

Shekaru ko yanayin jiki ba shi da mahimmanci, abin da ke da mahimmanci shine nufin, juriya da sha'awar yin shi.

Fitness na Aqua baya buƙatar kowane cikas don samun damar fara aiwatar da shi a kowane lokaci.

  • Wasannin Aquagym pool baya buƙatar hadaddun abubuwa, har ma a cikin kayan aikin su.
  • Don wannan dalili, kawai kuna buƙatar samun rigar iyo mai amfani wanda ke ba da kyakkyawar yancin motsi kuma yana tsayayya da chlorine.
  • Duk da haka, yana da kyau a saka takalma na ruwa don kauce wa yiwuwar ƙetare yayin motsa jiki.
  • A lokaci guda, idan kun yi aquagym a cikin wuraren waha da gyms, za su samar muku da duk abubuwan da ake buƙata don motsa jiki.

Rashin amfani aquaerobics

Rashin amfani aquaerobics
Rashin amfani aquaerobics

Fursunoni na aquagym

Rashin amfani da motsa jiki na aquaerobic

  • Aquagym yana da wasu rashin amfani daga mahangar aiki, tun da yana buƙatar samun dama ga tafkin da isassun kayan aiki, ban da kuɗaɗen zama membobin don shiga wurin horo, azuzuwan na iya haifar da ƙarin farashi.
  • A rika yin ta da ruwan dumi, tunda idan ruwan ya yi sanyi zai iya haifar da matsalar numfashi, idan kuma yana da zafi yana iya haifar da juwa da kasala.
  • Kodayake motsa jiki na ruwa yana rage haɗarin raunin da ya faru, ba zai yiwu a sha wahala ba.

Menene Aquagym ya kunsa?

motsa jiki na aqua aerobic

Aquagym: menene mahaifiyar duk sauran ayyukan ruwa?

Menene Aqua-fitness ya ƙunshi?

En pocas palabras, aquagym a Wani nau'in motsa jiki ne na ruwa wanda yayi a aiki na gida da na aerobic wanda yafi motsa manyan kungiyoyin tsoka, mai da hankali kan ƙwayar tsoka da haɓaka aikin zuciya da jijiyoyin jini da ƙwayar tsoka.

Ina ake yin aquafitness?

Asalin aqua fitness

Ina ake gudanar da azuzuwan Gymnastics na Ruwa?

El akwatin ruwa, wanda kuma aka sani da motsa jiki na ruwa ko gymnastics na ruwa, shine bambancin wasan motsa jiki da se Yana faruwa ne a cikin yanayin ruwa, gabaɗaya tafkin ruwa mara zurfi, don haka mutanen da ba su san yin iyo ba za su iya shiga.

Yawanci, gymnastics na ruwa yawanci ana yin su ne a cikin tafkuna masu zurfi (1,20 zuwa 1,50 m). Mafi kyawun zafin jiki ya kamata ya kasance tsakanin 28 ° C da 31 ° C.

Zaman da aka tsara a cikin tafkin ruwa mai zurfi don ƙarin matakan ci gaba

Har ila yau, akwai shirye-shiryen zama a cikin tafkin ruwa mai zurfi, wanda tare da kayan taimako, irin su bel na ruwa ko na ruwa, yana ba wa dalibai damar sanin abubuwan da suka bambanta da waɗanda suke cikin ruwa marar zurfi, har ma ga daliban da ba su san yin iyo ba.

Yadda ake motsa jiki aquafitness

aquagym fit

Yadda ake yin wasan motsa jiki na ruwa

Aquagym don sabon shiga

Aerobics na ruwa yawanci ana yin su ne a tsaye kuma tare da ruwa a tsayin ƙirji, yana barin kafadu a buɗe; A cikin cikakkun bayanai, zurfin da ya dace shine 90 cm.

Aquagym don matakan ci gaba

Duk da haka,, ga gogaggun mutane, aquagym ya yi kuma a tsaye amma a wannan yanayin yin atisayen da aka dakatar, samun babban ƙarfi a hade da fa'idodin wasan motsa jiki da iyo.

Yana da game da yin motsi ta amfani da matsa lamba na ruwa

Matsayin hannu

Ta hanyar, matsayi na hannayen hannu yana da mahimmanci lokacin da kake motsa kanka a cikin ayyuka daban-daban, yana jaddada waɗanda ba ka amfani da kowane nau'i na kayan haɗi.

matsayin kursiyin

Matsayin gangar jikin yana kusan kusan a tsaye, wannan na iya bambanta, ya kai matakin saman a cikin darussan da malami ya yi alama don toshewa da kuma guje wa rashin jin daɗi a yankin lumbar.

Aqua aerobics yawanci ana yin su a cikin azuzuwan rukuni

A al'ada, ana yin shi a cikin azuzuwan rukuni wanda malami ke jagoranta. yayin da ake cike da kiɗa da kuma wani lokacin ma da fitilu; A kowane hali, kuma wasa ne da za a iya yin shi a gida.

Menene motsin da ake yi a cikin ruwa?

Matsaloli na asali sun ƙunshi ƙwanƙwasa-tsawo na gwiwar hannu da gwiwoyi gaba (a cikin jirgin sama na sagittal) zuwa gefe (a cikin jirgin sama na gaba), a wuri tare da hannaye a matsayi na turawa da kuma idon sawu a dorsiflexion.

Hakanan ana yin haka tare da matsawa gaba da baya ta hanyar canza matsayi na hannaye yayin da ake ci gaba kawai kawai tura ruwa baya.

 Tasirin ƙarfin nauyi akan ruwa:

  • Canje-canje a cikin nutsewa:
    • Hypervolemia; mafi girma ƙarar fitarwa na systolic.
    • Mafi girman fitarwar zuciya da ƙarar fitarwa (kimanin 25%).
    • Ƙananan raguwa a cikin HR.
    • Ƙananan karuwa a cikin karfin jini (systolic, diastolic, ma'ana).
  • Ka'idodin Ƙarfafa HR:
    • Hydrostatic matsa lamba.
    • Zazzabi.
    • Mergulho reflex (yana nufin gaskiyar cewa lokacin da mutum ya shiga cikin ruwa mita yana raguwa nan da nan).
Ƙunƙarar zuciya a cikin ruwa zai dogara ne akan ƙarfintallan motsa jiki.

Dole ne a yi la'akari da lokacin sarrafa shi cewa tun yana ƙarami a cikinsa, dole ne a ƙara tsakanin 12 zuwa 17 bugun minti daya; don sanin ainihin HR.

Mahimman fahimtar ƙoƙari ya fi girma a cikin ruwa fiye da na ƙasa, wanda shine dalilin da ya sa dole ne ka tambayi dalibi yadda suke ji.

Aquagym ya haɗu da motsa jiki, juriya da motsa jiki
aquagym pool wasanni
aquagym pool wasanni
Aerobics na ruwa, yana amfani da juriya da sake dawowa

Ko da kuwa ko ruwa aerobics ya haɗu da wasan motsa jiki, juriya da nasarorin sassauci, waɗannan ana tallafawa. a cikin maimaitawa da kuma yin aiki tare da abubuwa daban-daban, kamar ma'auni ko kwallaye, Aq

Choreographed aquagym motsa jiki

Ayyukan choreography a cikin ruwa suna inganta yanayin jiki gaba ɗaya Kuma, har ma fiye da haka, muna lura da ci gaba a cikin mutanen da suke murmurewa daga raunin jiki, mutanen da ke da kiba, tare da matsalolin motsi ko tsofaffi.


Yadda aqua aerobics ya bambanta da classic aerobics

aerobics
aerobics

Aquagym wani nau'in wasan motsa jiki ne

Don haka, Aquagym shine sakamakon bambancin wasan motsa jiki, ko da yake a wannan yanayin, ana yin wasanni a cikin yanayin ruwa, yawanci a cikin tafkin.,; ba da damar wannan gaskiyar don samun damar kwafin tasirin abin da motsa jiki na ƙasa zai kasance.

Gymnastics na ruwa vs aerobics

Kodayake aquagym yana kama da wasan motsa jiki na ƙasa na gargajiya, yana mai da hankali kan ƙarin shirye-shiryen zuciya, gami da sinadaren juriya na ruwa da buoyancy.

  • Ko da yake, bugun zuciya baya karuwa kamar wasan motsa jiki na ƙasa. zuciya tana aiki da karfi iri ɗaya, a gaskiya ma, tare da wasanni na ruwa an ƙara yawan jini.
  • Bayan haka, ba wai kawai ya ƙunshi wasan kwaikwayo na aerobic ba, har ma kawai mayar da hankali kan ƙarfin horo Saboda juriya na ruwa zai ƙarshe kunna ƙungiyoyin tsoka.
  • A cikin ruwa za ku iya yin duk motsin da muke yi a ƙasa, da sannu a hankali da kuma la'akari da ka'idar aiki da amsawa (Idan na tura baya jiki yana gaba kuma akasin haka).

Menene mafi kyawun iyo ko Aquaerobics?

aquaerobics
aquaerobics

Tabbatar: zaɓi don aquaerobics maimakon yin iyo

Aquagym wani cikakken wasanni na ruwa fiye da yin iyo

Babu shakka, bincike ya nuna cewa aquagym ya fi fa'ida yin iyo kuma ba wai kawai saboda shi ne ƙarin cikakken wasan tafkin akan matakin jiki da na hankali ba.

Babban zaɓi na aqua-fitness ga sabbin 'yan wasa masu son

Musamman, binciken ya sanya aquaerobics a matsayin zaɓin da aka fi so ga waɗanda suka saba yin aikin, tunda yin iyo yana buƙatar ƙarin ƙwarewa, wanda shine dalilin da ya sa lokacin da kuka fara wasan ninkaya ba za ku iya kula da ninkaya ba. da tsanani.

A takaice dai, maimaitawar motsi iri ɗaya yana wuce gona da iri.

Kuma, a lokaci guda, yin iyo wani wasa ne na kaɗaici, ba kamar yadda aquagym ke da alaƙa ba; don haka farkon yana iya zama kamar ya fi wuya kuma ba shi da daɗi.


Fihirisar abubuwan da ke cikin shafi: Aquagym

  1. Menene aquagym
  2. Amfanin Aquagym
  3. Rashin amfani aquaerobics
  4. Menene Aquagym ya kunsa?
  5. Wadanne tsokoki muke aiki tare da Aquagym?
  6. Wanene Aquagym?
  7. Menene azuzuwan Aquagym?
  8. Bambance-bambancen Aquagym
  9. Aquagym motsa jiki don rasa nauyi
  10. Aquagym ga mata masu juna biyu
  11. Aquagym ga tsofaffi
  12. Ideal Aquagym swimsuit
  13. Aquagym karin kayan
  14. Aquagym music

Wadanne tsokoki muke aiki tare da Aquagym?

aqua fitness

Wadanne sassan jiki ne ake yin aikin aquagym?

Menene motsa jiki aqua gymnastics?

aquagym wasanni swimsuit

Hydrogymnastics: Modality mayar da hankali kan tsoka toning

A daya bangaren kuma, wajibi ne a haskaka hakan Gymnastics na ruwa wani nau'i ne na motsa jiki na ruwa tare da yawancin motsa jiki da aka mayar da hankali kan toning tsoka.

Aiki DUKKAN TSOKA godiya ga aqua aerobics

Abin da tsokoki ke aiki tare da aquagym

A nasa bangaren, aquaym yana aiki da irin wannan yawan ƙungiyoyi aerobics wanda ke tabbatar da cewa muna aiki da duk ƙungiyoyin tsoka daban-daban (duka babba, tsakiya da ƙasa), exponentially kara yanayin jiki na duk tsokaulation na jiki, har ma da kara girman karfin aerobic da anaerobic da Saboda haka, yana aiki da ƙarfi a cikin: rasa nauyi, ƙarfafa ƙirji, glutes, baya, obliques, ciki, hannaye, kafadu ...

Me kuke aiki a cikin aquagym?

Aquagym: haɓaka yanayin jikin ku gaba ɗaya

  • Don farawa, kuna aiki tare da motsa jiki na motsa jiki, mita da cardio.
  • Yana ba da gudummawa ga toning ƙirji.
  • Kuna samun tsoka, musamman a cikin abs da glutes.
  • Tace girman.
  • Don haka, yana ba da garantin toning na hannu da ƙafafu.
  • Tsokar baya.
  • Ba tare da la'akari da duk abin da aka bayyana ba, yana taimakawa manufar rasa nauyi da daidaita girman da sauri idan se yin aiki akai-akai kuma ku haɗa tare da kyawawan halaye.
  • Daga baya, idan muka yi amfani da wannan wasa a cikin tafkin tare da fins, za mu samar da karin yawan tsoka yayin motsa jiki kuma za a kashe karin makamashi.

Fitness na ruwa: haɓaka jikin ku zuwa kyakkyawar al'adar jiki

  • Saboda duk waɗannan dalilai, gymnastics na ruwa yana jagorantar mu zuwa yana ƙara haɓaka yanayin jiki gabaɗaya kuma yana ba da damar mafi kyawun murmurewa a cikin mutanen da ke fuskantar jiyya na gyarawa.

Hydrogymnastics: Ƙarfafa horo na motsa jiki

  • Bayan haka, Yin motsa jiki a cikin ruwa ba wai kawai aerobic ba ne, amma kuma yana nufin ƙarfafa ƙarfi ta hanyar juriya na ruwa.

Wasan da kusan ya kawar da tasirin tasiri

Don haka, tunda ayyukan ruwa yana faruwa a cikin ruwa, yana haifar da samun fa'idodi da yawa kuma a zahiri ma kusan gaba ɗaya ya soke tasirin tasirin, saboda haka yana da yawa ko žasa a buɗe ga duk masu sauraro.

Fitness na ruwa: amfani da rashin nauyi

Bugu da ƙari kuma, gymnastics na ruwa yana daidaita aikin jiki da aka yi a ƙasa zuwa yanayin ruwa, tare da amfani da rashin nauyi da yake bayarwa.

Gidan motsa jiki na ruwa yana ƙarfafa aikin jiki

Na farko, Aquagym yayi ƙoƙari don canja wurin aikin jiki wanda aka yi a ƙasa zuwa yanayin ruwa, yana inganta damammaki.


Wanene Aquagym?

aqua gymnastics

Nau'in mutanen da aka nuna don ayyukan motsa jiki na ruwa

Aqua-fitness: gymnastics na ruwa ga duk masu sauraro

Gymnastics na ruwa wani horo ne na motsa jiki wanda aka yi a cikin ruwa kuma yana da amfani ga duk masu sauraro, toning da ƙarfafa jikin mu don samun lafiyar kishi yayin yin aiki mai ban sha'awa.

Horon aerobic na ruwa: Yayi kyau ga shekaru 7 zuwa 77

motsa jiki na aquaerobic

Yin Aquagym yana da inganci ga kusan kowane nau'in mutane

Aqua-fitness wasa ne mai laushi kuma marar haɗari, mai isa ga kowa da kowa, ba tare da la'akari da yanayin jikinsu ba, nauyi, shekaru, da sauransu. kuma ba kwa buƙatar sanin yadda ake iyo.

Wanene aka ba da shawarar aqua-fitness?

Kodayake, Da farko an tsara aqua-fitness ga mutanen da ke da tsoka, kashi ko raunin haɗin gwiwa, da kuma ga tsofaffi; An haɓaka shi har sai ya isa ga duk masu sauraro godiya ga fa'idodinsa da yawa ga jiki kuma ba tare da manta cewa wasa ne mai daɗi sosai ba.

Ƙungiyoyi waɗanda aka fi ba da shawarar Toning a cikin ruwa

Ana ba da shawarar Aquagym ga mutane masu kiba, tare da raunin rauni, tare da motsi da matsalolin kwanciyar hankali na haɗin gwiwa a cikin gwiwoyi.

Amma ana nuna motsa jiki a cikin ruwa, ban da mutanen da ke da matsalolin haɗin gwiwa, ga masu zuwa:

Ayyukan motsa jiki na ruwa

Mafi dacewa motsa jiki gymnastics na ruwa don:

  1. Da fari dai, aquagym ya dace da mutanen da ke da ƙananan matsalolin zuciya ko matsakaici.
  2. Na biyu, ga wadanda suke da raunin kashin baya ko don a gyara halin postural mara daidai.
  3. Saboda haka, an nuna shi musamman ga mata masu ciki.
  4. Har ila yau, ga mutanen da ke da matsalolin psychomotor, daidaitawa, rashin haɓaka ko haɓaka.
  5. Ya dace da masu zama:.
  6. Hakazalika, ya dace da mutanen da ke da ƙananan ƙwayar tsoka.
  7. Yana da kyau ga masu sauraro tare da iyakacin motsi na haɗin gwiwa da sassauci.
  8. Daga qarshe, ana amfani da shi don jiyya a cikin jama'ar da ke fama da jijiyoyi, damuwa, wahalar shakatawa ko matsalolin girman kai.

Menene azuzuwan Aquagym?

Aquagym Classes
Aquagym Classes

Menene ajin Gymnastics na Ruwa?


Aquagym azuzuwan ne 45 minti, kuma mafi girman 18 mutane.

Suna da azuzuwan minti 45 kuma sun ƙunshi: dumi ta hanyar motsi a cikin sararin tafkin; sannan kuma babban bangaren da ake gudanar da aikin motsa jiki, juriya, da tsoka, inda kowane dalibi yake yinsa gwargwadon karfin da zai iya samu. Ana amfani da abubuwa daban-daban (ruwan dumbbells, anklets, floats) ko nauyin jikin mutum; Kafin mataki na ƙarshe, yawanci ana yin aikin ciki. A ƙarshe, ana yin shimfidawa da shakatawa.

Wanene azuzuwan Gymnastics na Ruwa?

Ga kowane nau'i na yawan jama'a, ko yawan tsuliya (cirewa da inganta yanayin jiki) ko yawan mutanen da ke da matsaloli (osteoarthritis, osteoporosis, kiba, da dai sauransu).

A cikin azuzuwan, ana amfani da abubuwa kamar ƙananan alluna, manyan alluna, float-floats, igiyoyi na roba, safofin hannu da kuma matakan ci gaba har ila yau, fins da takalman roba waɗanda aka kera musamman don wannan aikin waɗanda ke ba da gudummawa ga haɓaka juriya ana amfani da su.

Ayyuka daban-daban, waɗanda aka buga, na gida da na motsa jiki tare da raye-rayen kiɗan da ke tsara lafazin kowane motsa jiki, suna sanya gymnastics na ruwa ɗaya daga cikin mafi kyawun azuzuwan; tun da yake ba kawai yana ba da juriya na tsoka na gaba ɗaya ba, har ma yana rage ƙwayar adipose.

Tsarin aji na Aquagym

An tsara zaman gymnastics na ruwa kamar haka:

Gabaɗaya, kuma don guje wa raunin da ya faru, azuzuwan suna bin wasu matakai waɗanda aka ba da shawarar kada ku tsallake.

Mataki na farko Aquagym class: dumama
  • A cikin wannan kashi na farko na Aquagym aji game da dumi, za a kunna haɗin gwiwa don guje wa raunin da ya faru, yin hulɗa da ruwa da kuma ƙara yawan bugun zuciya.
  • Pre-mikewa: Kamar lokacin da za ku gudanar da kowane wasa, dole ne ku yi dumi tukuna don shimfiɗa tsokoki da daidaita jikin ku zuwa aikin da za ku yi.
  • Yin hulɗa da ruwa da motsa jiki na farko: Yi amfani da jiki don saduwa da ruwa. Za ku yi motsa jiki na farko kuma kadan kadan za ku ƙara yawan bukatar su.
Babban sashin Aquagym aji: wanda duk abubuwan da ke cikin zaman za a haɓaka, tare da matsakaicin ƙarfi.
  • motsa jiki na motsa jiki: Shi ne ɓangaren da ya fi buƙata kuma inda ake gudanar da atisayen da zasu buƙaci ƙarin ƙoƙari, koyaushe suna daidaita taki da buƙatun ku ga yuwuwar ku da buƙatun ku.
  • Manufar ita ce a yi amfani da jikinka don motsa jiki da kuma amfana da shi, ba don matsawa da karfi da kuma cutar da kanka ba.
Komawa zuwa kwanciyar hankali, wanda za a gudanar da motsa jiki na shakatawa a cikin ruwa da kuma shimfiɗawa don komawa zuwa yanayin farko.
  • Don gama karatun Aquagym, za mu yi motsa jiki da motsa jiki: Kuna gama karatun ta hanyar dawowa cikin nutsuwa, shimfiɗawa da shakatawa jikin ku. Da wannan zaku fito daga ruwa kamar sabo!

Nau'in motsa jiki na Aquagym bisa ga tasirin da jiki ke karɓa

motsa jiki aquagym
motsa jiki aquagym

Wahalar horon Aquagym: tsaye ko tsayawa

Wahalar wannan wasanni a cikin tafkin ya dogara da ko an gama aiwatar da kisa a tsaye, a gefen tafkin, ko kuma idan kun kasance a cikin ruwa.

Sannan, nau'in motsa jiki da ake yi zai iya zama:

Aquagym motsa jiki ba tare da tasiri ba

  • Aquagym Ba tare da tasiri ba: Su ne ƙungiyoyin da suka dace da waɗannan ayyukan da aka yi suna iyo, ba tare da wani tallafi na ƙafafu a kasa na tafkin ba.
  • A wasu kalmomi, aquagym mara tasiri yana hidima don shakatawa, yin shimfidar haske da daidaita numfashi ba tare da tasiri ba,

Ƙarƙashin tasirin ruwa aerobics

  • Ayyukan motsa jiki na ruwa mai ƙarancin tasiri: Motsa jiki masu laushi tare da tafiya mai laushi a ƙasa wanda aka yi tare da akalla ɗaya daga cikin ƙafafu yana hutawa a kasan tafkin; misalan ƙananan tasiri aquagym: mikewa, daidaitawa.

Babban tasiri gymnastics na ruwa

  • Wuraren motsa jikiia a cikin babban tasiri tafkin: Suna faruwa ne lokacin da kake tsalle daga cikin ruwa, ta wannan hanyar sune mafi yawan motsa jiki na jiki, amma kuma wadanda ke sa ka ƙone calories.

Matsakaicin matakan motsa jiki na motsa jiki na aqua gymnastics

Aquagym motsa jiki
Aquagym motsa jiki

Yawancin motsa jiki, mafi girman bugun zuciya.

Dangantaka tsakanin shan iskar oxygen da bugun zuciya

Ta wannan hanyar, mafi tsananin motsa jiki, haɓakar bugun zuciya da adadin girgiza a cikin minti daya. Ko da yake wannan ba daidai yake ba, yana da kusan kusan. Rashin yiwuwar aiwatar da ƙarin ƙayyadaddun gwaje-gwajen gwaje-gwaje na dakin gwaje-gwaje daidai ne tare da bugun zuciya, a matsayin hanya don auna ƙarfin aikin da aka yi.

A halin yanzu, yana da mahimmanci a yi la'akari da wasu dalilai, irin su zafin jiki na yanayi, motsin zuciyarmu, cin abinci, matsayi na jiki da nau'in ƙwayar tsoka, wanda zai iya canza yanayin zuciya, yana sa ƙoƙarin da ake yi ya zama abin dogara.

Yayin motsa jiki a cikin ruwa, yawancin bugun zuciyar mutane yawanci yana raguwa,

Yayin motsa jiki a cikin ruwa, alal misali, a yawancin mutane yawan bugun zuciya yakan ragu, har zuwa 13% kasa (buga 17 a minti daya) don amfani da iskar oxygen guda ɗaya na wani aiki a waje da ruwa.

Auna bugun zuciya tare da mitar mitar

mita mita
mita mita

Don auna bugun zuciya da ƙarfi, mitar mitar yana da mahimmanci.

Don auna bugun zuciya daidai ya zama dole don amfani da mita mita; An ga cewa bincike na baya-bayan nan ya nuna cewa kashi 70% na ɗalibai a cikin azuzuwan ba za su iya auna bugun zuciya daidai ba ta hanyar lanƙwasa radial da carotid arteries saboda gefen kuskure yana da girma sosai.

Ƙarfi dangane da kashi mafi girman adadin bugun zuciya.

Za'a iya ƙididdige matsakaicin ƙimar bugun zuciya ta wannan hanya: 220-shekaru.

Don haɓaka asarar mai, ana ba da shawarar kada ya wuce 55 zuwa 65% na HRTM. Don gyaran jiki da fa'idodin zuciya, ana ba da shawarar su kai 65 zuwa 80% na HRTM. Ga mata masu ciki, ana ba da shawarar kada su wuce 140. bugun minti daya.

Mai zuwa shine sikelin da Borg ya ƙirƙira don rarraba ƙoƙarin da aka gane

Psychophysical sikelin don tantance girman wasannin ruwa

Hakazalika, akwai wata hanya ta zahiri don tantance ƙarfin motsa jiki, wanda masanin ilimin lissafi Gunnar Borg ya haɓaka, wanda ya dogara da amfani da Sikelin psychophysical, inda kowane ɗayan mutane yayin aiwatar da ayyukan motsa jiki ya ba da lissafin ƙoƙarin da suka yi. lissafta maki.

Akasin haka, kamar yadda muka fayyace, ma'aunin da Borg ya ƙirƙira ya dogara ne akan wata hanya ta zahiri, wanda shine dalilin da ya sa ma ƙwararrun masana suka yi tambaya game da fassararsa.

Sikelin da Borg yayi don ƙididdige ƙarfin aikin jiki

Tsarin Borg

6. ______________
7. Sosai, mai taushin hali

8. ______________
9. Mai taushin hali

10. __________________
11. Matsakaici mai laushi

12. ______________
13. Matsakaici

14. ______________
15. Mai nauyi

16. ______________
17. Mai nauyi

18. ________________
19. Mai tsananin nauyi

Lura akan ma'aunin ƙarfin aikin jiki na Borg:
  • Za'a iya taƙaita ma'auni tsakanin ƙwarewar ƙoƙari (Borg) da ƙarfin motsa jiki kamar: <12: m ko 40-60% na matsakaicin; 12-14: matsakaici, kadan mai karfi ko 60-75% na matsakaicin; > 14: ƙarfi mai ƙarfi ko 75-90% na matsakaicin

Bambance-bambancen Aquagym

Aquagym har ma a gida: Mafi kyawun motsa jiki na ruwa

gymnastics a cikin tafkin
gymnastics a cikin tafkin

Aquagym yana motsa jiki na yau da kullun da shirye-shiryen motsa jiki na ruwa

wuraren waha
wuraren waha

Yanzu, za mu ba da sunaye nau'o'in nau'o'in nau'o'in da ke wanzu a duniyar gymnastics na ruwa, wanda haɗinsa shine motsa jiki a cikin ruwa kuma daga baya za mu fassara dukkan bayanansa:

Ladabi a wasanni a wuraren wasan motsa jiki na ruwa

  1. Aqua-fitness (aquaerobics)
  2. Aqua-rhythms (aqua-zumba)
  3. Aquahiit (aquaslimming / aqua mai tsanani)
  4. Aquqafunctional (aqua-circuits)
  5. Aqualates (Pilates na ruwa)
  6. Wasannin ruwa na sama (hannu)
  7. Aquagym baya
  8. Aquagym ciki da kugu
  9. Aquagym kafafu da gindi
  10. Aqua-mataki
  11. Keke ruwa (aquacycle / aquaspinning / aquabiking)
  12. tafiya cikin ruwa
  13. Aqua-jogging (aqua jogging / aquarunning)
  14. Aquaboxing
  15. Aqua-yoga (woga)
  16. Ai-chi
  17. Aqua-relax (watsun warkewa / Watsu)

Nau'in wasanni na tafkin 1st

Aqua-Fitness (Aquaerobics)

Aqua-Fitness
Aqua-Fitness

Menene Aqua-Fitness da kuma yadda ake yin aquagym aerobic motsa jiki a gida

  • Aqua-fitness aerobic azuzuwan. Suna ba da darussan motsa jiki masu ƙarfi da kuzari, haɗin motsa jiki kamar ɗaga ƙafafu, yin iyo tare da jirgi, tsalle-tsalle da tsalle; Ta wannan hanyar muna yin sautin duka jiki da yin motsa jiki na gida da ƙarfi.
  • A gefe guda, ana yin shi sau da yawa tare da rakiyar wasan kwaikwayo da motsa jiki a cikin ruwa a tsaye a tsaye, iyo ko a tsaye.
  • A gefe guda, aquagym kuma yakan yi amfani da na'urorin haɗi kamar: kumfa noodles, ƙwallo ko buoys waɗanda aka sanya tsakanin cinyoyin, alluna da murtsukewa.
Yadda ake yin motsa jiki na aquagym almakashi a gida
  • Don wannan motsa jiki ya zama dole a sami nadi na kumfa, ɗaya daga cikin dogayen launuka da aka yi da robar EVA ko polyethylene wanda a wasu ƙasashe ana kiransa da "flota-flota."
  • «Ya ƙunshi ɗaukar matsayi na almakashi, tare da ƙafa ɗaya a kowane gefen mirgina, da motsa ƙafafu baya da gaba.
  •  Da kuma ga bangarorin. Ana iya yin hakan a tsakiyar tafkin inda ƙafafu kawai ake motsa jiki, ko kuma a cikin zurfin ɓangaren inda kuma dole ne ku sami daidaito da hannayenku, "in ji kocin.
Yadda ake yin motsa jiki na tsalle aquagym a gida
  • Tare da ruwa a tsayin ƙirji, yi tsalle-tsalle tare da ƙafafu biyu, motsa kanku da ƙafafu akan ƙafar ƙafa da goyan bayan tafin ku duka yayin da kuke faɗi. Maimaita na minti 2, musanya tare da kowace kafa.

Aquagym azuzuwan

Aqua Aerobic cardio video tutorial

Aqua Aerobic Cardio

Cikakken Aquagym class

Cikakken aquagym class

Nau'in wasanni na tafkin 2st

Aqua-rhythms (aqua-zumba)

aqua-rhythms
aqua-rhythms

Menene aqua-rhythms

  • Aqua-rhythms Su ne ainihin motsa jiki tare da matakan rawa waɗanda ke aiki da gaske akan cardio a cikin tafkin.
  • A gaskiya ma, ana samun mahimmancin haɓakar cututtukan zuciya, toning, sassauci da ƙarfi.

Menene aqua zumba

  • Aqua-zumba wani nau'i ne na kidan ruwa wanda ke da nishadi da ingantacciyar dabara don gudanar da wasanni wanda ke haɗa motsin Zumba a cikin yanayin ruwa tare da tasiri da sakamako na bayyane.
  • Motsi na Aqua Zumba ya dogara ne akan kade-kade da kide-kide na Zumba, babban bambanci yana samuwa ta hanyar cewa tsarin wasanni ne na ruwa, ko da yake gaskiya ne cewa matakan rawa na Zumba sun dace da matsakaici, tare da mafi sauƙi na choreographies.

Amfanin yin Aqua Zumba

  • Yana haɓaka ƙarfin zuciya da juriya.
  • Yana taimaka muku rage nauyi da sautin tsokoki cikin sauri. Kowane mataki ya zama kalubale!
  • Wasan da ya dace daidai da duk mutanen da ke fama da matsalolin haɗin gwiwa, tasirin yana ragewa ko rage shi ta ruwa.

Cikakken aqua zumba class

Aqua zumba class

Nau'in wasanni na tafkin 3st

Aquahiit (aquaslimming / aqua mai tsanani)

aqua-hit
aqua-hit
Menene Aquahiit?
  • AQUA HITT na zuciya da jijiyoyin jini, ƙarfi da horon juriya, inda kuke horar da ƙarfi sosai ta hanya mai daɗi..
  • El Babban horo mai ƙarfi shine mafi inganci don ƙona mai da toning tsokoki, lokacin da dole ne a sadaukar da shi shima gajere ne. Don haka, ana iya amfani da hanyar HIIT don motsa jiki a cikin ruwa. 
  • Saboda haka, darussan da aka haɗa a cikin aquahiit na iya zama: tsalle, gudu da motsi tare da tsayawa.
  • Sabili da haka, a fili, saboda girman ƙarfinsa, ba za a iya aiwatar da aquaslimming ba tare da horo na farko ba.

Ta yaya Aquahiit ya bambanta da Aqua-fitness?

  • Aquahiit ya dogara ne akan aikin motsa jiki mai ƙarfi a cikin tafkin da aka haɗa a cikin ɗan gajeren aji fiye da aquagym, amma kamar yadda muka riga muka faɗa, mai girma,
  • Kusan tsawon lokacin zaman Aquahiit yawanci yana kusa da ayyukan motsa jiki a cikin tafki na mintuna 45;

Shawarwari na 'HIIT' na yau da kullun a cikin ruwa 

  • Daga cikin abubuwan da aka fi ba da shawarar sun hada da ninkaya mita 100 da yin tsoma nono guda 10 a gefen tafkin ko ninkaya mita 100 da yin zama 20 tare da squats 20 don yin aikin ƙafafu.
  • Haɗin waɗannan da'irori yana ba ku damar horar da ƙarfi da jimiri. Kowane da'ira ya kamata a gabace shi da ɗan gajeren dumi tsakanin mintuna 5 zuwa 10 don shirya tsokoki don motsa jiki.

Yaya zaman Aquahiit yake?

  • Yanzu, ana amfani da abubuwan ƙara kuzari a cikin zaman Aqua Intense, amma ba aikin choreographed bane kuma kowane zama ya bambanta da na baya.
  • Yana farawa da kashi na farko na kunna tsoka sannan kuma ana aiwatar da har zuwa 6 tubalan tare da motsa jiki daban-daban na duniya da na rayuwa don yin aiki da dukkan sassan jiki. Waɗannan darussan suna bin hanyar da ta yi kama da Horon Cross, haɗa horo kamar AMRAP ko EMOM da sauransu.
  • A ƙarshe, zaman, wanda ke ɗaukar mintuna 50, ya ƙare tare da komawa zuwa kwantar da hankali tare da shimfidawa daban-daban. Kamar yadda zaku iya tunanin, wannan wani aiki ne da aka mayar da hankali ga mutanen da suka riga sun saba da horo mai tsanani kuma suna iya yin shi a cikin ruwa.
  • Sa'an nan kuma, yana dogara ne akan lokutan babban aikin zuciya (wanda ya kai 80% ko 90% na matsakaicin bugun zuciya) wanda ke canzawa tare da wasu lokuta na ƙananan ƙarfi (50% ko 60%).

Amfanin aquahiit

  • Tun da farko, haɗuwa da lokuta biyu da aka yi a cikin aquahiit yana inganta ƙarfin jiki don oxidize duka glucose da mai, yana sa ku ƙara yawan adadin kuzari.
  • Musamman ma, ya ci gaba da haɓaka metabolism ko da bayan motsa jiki ya ƙare.
  • A lokaci guda, tare da ƙananan yiwuwar haɗarin rauni.
  • Amfanin zagayawa.
  • A halin yanzu, yana ƙuntata ƙoƙarin zuciya saboda shawagi.
  • Hakanan yana samun ingantaccen haɓakar cututtukan zuciya.
  • Na gaba al'amari shi ne cewa yana ƙara yawan adadin oxygen.

Aquahiit class

Aqualimming class

Nau'in wasanni na tafkin 4st

Aquafunctional ko aquacircuit

aqua-circuit
aquacircuit

Menene Aquafunctional ko aquacircuit

  • Aquafunctional Babban motsa jiki ne a cikin ruwa inda zaku bi ta tashoshi daban-daban ko da'irori, alal misali, zaku iya amfani da: matakai, kekuna, trampolines na ruwa, dumbbells, makada da kwallaye don yin atisayen a cikin ruwa.

Aqua Circuit tsarin motsa jiki ne na ruwa tare da yawancin motsa jiki da aka mayar da hankali kan toning tsoka

  • Tsarin Aqua yana daidaita aikin jiki da aka yi a ƙasa zuwa yanayin ruwa, tare da fa'idar rashin nauyi da yake bayarwa.
  • Tare da Aqua Circuit, an inganta yanayin jiki na gaba ɗaya kuma yana ba da damar mafi kyawun dawowa daga raunin da ya faru, wanda shine dalilin da ya sa aka nuna shi ga mutanen da ke cikin hanyoyin gyarawa.

Aquafunctional: motsa jiki duka

Ƙungiyoyin tsoka daban-daban suna aiki musamman da kuma motsa jiki don babba, tsakiya (oblique da ciki) da ƙananan sassa na jiki a madadin.

Aquacircuit horo

Nau'in wasanni na tafkin 5st

Aqualates

aqualates
Aqualates

Menene Aqualates?

  • Aqualates: Motsa jiki baya da tsokoki na ciki, inganta daidaituwa, motsi, kwanciyar hankali da daidaituwa, sabili da haka, har yanzu yana da aikin motsa jiki na ruwa wanda ya dogara da ka'idodin anatomical da motsa jiki kamar Pilates.

Me muke horar da aqualates

  • An tsara Aqualates musamman don ƙarfafa tsokoki na baya da na ciki.
  • Baya ga kasancewa babban motsa jiki don ƙona adadin kuzari, Aqualates yana haɓaka daidaituwa, motsi, kwanciyar hankali, juriya da daidaituwa.

Don wane irin mutum ne aqualate ya dace?

  • Aqualates za a iya la'akari da aikin motsa jiki mai kyau ga waɗanda ke fama da ciwon pelvic, ciwon baya ko sauran ciwon haɗin gwiwa.
  • Mutanen da ke murmurewa daga tiyata ko raunuka.
  • Aqualates kuma yana da kyau ga tsofaffi tare da rage motsi.

aqualates bidiyo koyawa: Pilates na ruwa

Aqualates class: pilates a cikin ruwa

Nau'in wasanni na tafkin 6st

Wasannin ruwa don saman jiki

wasan ruwa na sama

Ayyukan motsa jiki na ruwa don babban jiki

TDeorte tafkin saman jiki: buɗewar hannu
  • Muna tsaye a cikin tafkin, a cikin madaidaiciyar matsayi, tare da hannayenmu tare, a gaban jiki da hannayenmu.
  • Daga can, za mu buɗe yin semicircle ba tare da wuce kafadu ba kuma mu koma wurin farawa.
  • Muna buɗewa da rufe hannayenmu kawai. Maimaita 10 zuwa 15 ba tare da barin hannunka daga ruwan ba.
Wasanni a cikin tafkin jiki na sama: giciye

Mun fara daga matsayi na farko na makamai da aka bude a cikin gicciye, muna rufe su gaba kuma lokacin da muka isa, maimakon haɗuwa da hannayenmu, muna haye su kuma mu koma matsayi na farko. Maimaita 10 zuwa 15 ba tare da barin hannunka daga ruwan ba.

Aquagym class for makamai

Aquagym motsa jiki don makamai

Ayyukan Aquagym: Minti 20 na makamai da baya

https://youtu.be/INyR0upMfv8
Aquagym: Minti 20 na makamai da baya

Nau'in wasanni na tafkin 7st

Aquagym baya

aquagym back

Yadda ake ƙarfafa baya tare da aquagym: Tafiya cikin ruwa

  • Yi amfani da takalma na ruwa
  • Fara a cikin sararin sama ko ta yaya ne. Fara kawai kuma a hankali matsa cikin ruwa mai zurfi har sai kun isa tsayin ƙirji.
  • Kula da matakin ku. Ya kamata ya kasance tsawon lokacin da kuke tafiya a kusa da tafkin. Har ila yau, tabbatar da cewa ba za ku yi tafiya a kan ƙwallan ƙafafunku ba. Tabbatar ka motsa hannunka kamar ba a cikin ruwa ba
  • Tsaya bayanka madaidaiciya. Ya kamata ku kasance da madaidaiciyar matsayi yayin da kuke yin wannan motsi. Kuna iya amfani da madauri mai iyo idan kuna da matsala tsayawa tsaye, wanda zai kiyaye ku a inda kuke buƙatar zama
  • Hakanan, kiyaye tsokoki na tsakiya don kada ku jingina ga gefe ko gaba.
  • Ƙara wasu ma'auni ko wasu kayan aiki. Kuna iya ƙara su don yin motsa jiki da ɗan wahala idan kuna tunanin yana da sauƙi.

Ƙarfafa bayanku tare da motsa jiki na aquagym a tsaye

  1. Gwada yin motsa jiki na kawo gwiwa zuwa kirjin ku. 
  2. Kula da tsokoki na hip ɗin ku. 
  3. Gwada yin Superman pose a gaban bango
  4. Gwada atisayen ma'auni na ƙafa ɗaya. 
  5. Yi motsin hawan keke don samun ƙarfi mai ƙarfi.
  6. Gwada haɓaka ƙafa biyu.
  7. Yi wasu squats karkashin ruwa. 
  8. Gwada wasu ja da baya tare da kafaffen mashaya. 
  9. Yi wasu almakashi da aka dakatar da rabi. 
  10. Yi wasu shrugs gwiwa. 

Ƙarfafa baya tare da motsa jiki aquagym a cikin motsi

  1. Gwada yin wasu matakai. 
  2. Shura kewaye tafkin. 
  3. Yi iyo kaɗan. 

Danna mahaɗin da ke biyowa don samun duk bayanan akan motsa jiki na Aquagym don ciwon baya ambato.

Aquagym motsa jiki don baya da kashin baya

Aquagym don baya

Yin iyo na warkewa don ƙananan baya

Ayyukan motsa jiki na warkewa don ƙananan baya

Fihirisar abubuwan da ke cikin shafi: Aquagym

  1. Menene aquagym
  2. Amfanin Aquagym
  3. Rashin amfani aquaerobics
  4. Menene Aquagym ya kunsa?
  5. Wadanne tsokoki muke aiki tare da Aquagym?
  6. Wanene Aquagym?
  7. Menene azuzuwan Aquagym?
  8. Bambance-bambancen Aquagym
  9. Aquagym motsa jiki don rasa nauyi
  10. Aquagym ga mata masu juna biyu
  11. Aquagym ga tsofaffi
  12. Ideal Aquagym swimsuit
  13. Aquagym karin kayan
  14. Aquagym music

Nau'in wasanni na 8th pool

Aquagym ciki

Aquagym abdominals

Aquagym motsa jiki don abs

  1. Shawagi sama: Yi saiti biyar na daƙiƙa talatin kuma ƙara lokaci don ƙara ƙarfafa ciki. Huta dakika goma sha biyar tsakanin saiti.
  2. 'Yi iyo' rarrafeTambaya: Don yin wannan motsa jiki, dole ne ku kiyaye cikin ku a duk tsawon tafiya. Rike kan shingen da hannuwanku, jingina baya, shimfiɗa jikin ku da kokarin zama a saman ruwa kuma cikin jituwa da kwatangwalo, kafadu da baya. Na gaba, yi shura da ƙarfi, kiyaye jikinka a kwance. Yi maimaita biyar na daƙiƙa talatin, kuma ku huta goma sha biyar.
  3. Abs a kan hanya: Tare da abs a kan shinge za ku yi aiki da ƙananan ɓangaren cikin ku. Ka huta gwiwar gwiwarka daga cikin ruwa, a gefen tafkin, tare da nutsar da ƙafafu. A wannan matsayi, daga kafafunku tare har zuwa kirjin ku, ba tare da wuce layin kwatangwalo tare da gwiwoyi ba. Yi maimaita biyar na zama goma sha biyar.
  4. Bicycle: Keke na daya daga cikin abubuwan da aka saba gani a tafkin, wanda manya da yara kan yi amfani da shi. Tare da wannan motsa jiki za mu iya aiki da dubura abdominis da obliques. Sanya hannuwanku a kan shinge kuma yana yin alamar hawan keke. Fara da saiti na minti ɗaya guda uku, hutawa daƙiƙa talatin tsakanin kowane ɗayan.
  5. Ketare kafafu: Da hannuwanku a kan tsare, Tsallaka kafafun ku akai-akai, kiyaye cikin ku tamtse.. Yi saiti biyar na daƙiƙa arba'in, hutawa daƙiƙa goma tsakanin kowannensu.  
  6. Madadin tsallake kafa: Kamar yadda muke yi a kasa, mu ma za mu iya yin shi a cikin tafkin. Maimaita motsin motsin da za ku yi a cikin firgita ko datse ƙugiya kuma ku tsallaka ƙafafu akai-akai har sai kun gaji sosai. Kuna iya yin shi cikin sauƙi na daƙiƙa 40, kuna hutawa 10 tsakanin saiti don kammala jimillar saiti huɗu.
  7. Tsawon kafa: Tsaya kafafunku a tsaye kuma madaidaiciya a karkashin ruwa na akalla dakika talatin. Ka huta daƙiƙa ashirin tsakanin saiti, sannan ka yi jimlar 4. Za ka ga cewa cikinka tsantsar ƙarfe ne bayan yin wannan aikin.
  8. Kafa kafa: Hakazalika za ku yi sit-ups jingina a gefen tafkin, ku yi saiti masu yawa na minti daya. Ka tuna ka hau zuwa tsayin kirji kuma ka kula da layin kwatangwalo tare da gwiwoyi.
  9. bugun malam buɗe ido
  10. Rike kan tsani ko tsare. Ƙafafu da ƙafafu tare. Yi bugun malam buɗe ido na minti ɗaya. Sa'an nan kuma, juya kuma ku ɗaga ƙafafunku kuma ku sake zagayowar na wani minti daya. A kowane lokaci dole ne ku kiyaye cikin ku.

Danna mahaɗin da ke biyowa don jagororin Motsa jiki don ƙarfafa ciki… Karkashin ruwa! A zahiri, zaku gano wasu ayyuka masu sauƙi waɗanda zaku iya yi a cikin tafki ko cikin teku yayin da kuke ɗaukar tsomawa mai daɗi kuma kuna nuna ciki.

Aquagym motsa jiki don abs da kugu

https://youtu.be/waE6UPA0k8E
Aquagym ciki

Nau'in wasanni na tafkin 9st

Aquagym kafafu da gindi

squats a cikin tafkin
squats a cikin tafkin

Motsa jiki aquagym don kafafu da gindi

  1. Squats a cikin tafkin: Yi squats 20 kamar yadda za ku yi daga cikin ruwa, tsaye tare da ruwa har zuwa kugu. Manufar ita ce ƙara maimaitawa don ƙara ƙarfi.
  2. Kick mai laushi mai laushi: baya ga wannan, idan za ku iya amfani da hannayenku yana tabbatar da daidaiton motsa jiki da aka raba tsakanin na sama da na kasa na jiki.
  3. Kyakkyawan motsa jiki don sautin glutes ɗinku na iya zama mai sauƙi kamar ninkaya.
  4. Tafiya a kusa da tafkin don ƙarfafa gindi da ƙafafu
  5. Yi tafiya a cikin tafkin.
  6. Gudu a cikin tafkin kamar muna tsere, da farko a al'ada, sannan tare da gwiwoyi masu tsayi.
  7. Yi tsalle da ƙafa ɗaya ko buɗe kuma rufe ƙafafunku gefe, haye su, tsalle hagu da dama ko yin almakashi.
  8. Matsar da ƙafafunku kamar kuna hawan keke:

Aqua-gym class: minti 20 na kafafu da glutes

https://youtu.be/ToGP_sqxtdI
Aquagym: minti 20 na kafafu da glutes

Nau'in wasanni na tafkin 10st

Aqua-Mataki

aqua-mataki
aqua-mataki

Menene aquastep bisa?

  • Aquastep: Ya dogara ne akan toning ƙananan jiki da kuma aiki da tsarin zuciya na zuciya ta hanyar nutsewa a cikin ruwa don yin motsa jiki na gaba.

Yadda ake yin motsa jiki mataki na ruwa

Ana yin atisayen ne ta amfani da matakin da aka nitse cikin ruwa tare da nauyi. The da sauri na darussan ba iri ɗaya ba ne, tun da muna buƙatar ƙarin ƙarfi don aiwatar da motsi, don haka amfani da caloric yana ƙaruwa da ƙarfin motsa jiki.

Amfanin aquastep

  1. Resistanceara yawan juriya
  2. Sautunan ƙananan jiki
  3. Inganta hawan jini
  4. Yana ƙarfafa ayyukan zuciya da huhu
  5. Yana inganta daidaituwar ƙungiyoyi

Aquastep horo na yau da kullun

Motsa jiki na ruwa tare da aquastep

Nau'in wasanni na tafkin 11st

Keke ruwa (aquacycle / aquaspinning / aquabiking)

hawan keke
hawan keke

Ma'anar hawan keke na ruwa: wasan tafkin gaye

  • Aquacycle' o aquaspinning: juzu'in juyi (ko motsa jiki) a cikin ruwa, ya ƙunshi samun mafi kyawun juzu'a ta hanyar cin gajiyar ƙarin juriya da aka bayar ta hanyar feda a kan ƙarfin ruwa.
  • Bugu da ƙari, yana ba ku damar ƙona tsakanin 300 da 500 kcal a kowane lokaci, yayin yin motsa jiki na jiki,
  • An nuna wa mutanen da ke da matsalolin gwiwa, tun da juriya na ruwa yana rage gudu.
  • Haka kuma, feda a cikin ruwa yana sa mu sami juriya da keken ke bayarwa a cikin ruwa ya ba mu damar yana haɓaka fa'idodin zuciya, motsa jikin mu agonist (ja) da antagonist (turawa) tsokoki) kuma bi da bi yana ƙarfafa tsokoki kuma yana da damar warkewa yana ba mu jin daɗi mai daɗi da tausa na halitta, amma yankin ciki da na sama kuma suna ƙarfafa godiya ga juriya na waje.
  • Hakanan, saboda ana aiwatar da aikin a cikin ruwa, muna rage tasirin da kuma daidaita motsin da za mu yi tare da keken keke na gargajiya; ma'ana cewa wannan motsa jiki yana ba da damar mutanen da ke da rauni su dawo da sautin tsoka da inganta motsi, musamman a cikin yanayin raunin gwiwa tun lokacin da aka ƙarfafa quadriceps don kare haɗin gwiwa.
  • A ƙarshe, mun samar muku da hanyar haɗi zuwa shigarwar mu dangane da wasanni na aquabike na gaba da kuma ga takamaiman shigarwa na farko Manta 5 e-bike.

Amfanin keken ruwa

  • Yana inganta lafiyar zuciya da jijiyoyin jini
  • Yana inganta yanayin jini sosai, magani da kuma hana matsalolin jini.
  • Ƙara ƙarfin juriya ta inganta numfashi
  • Ƙona adadin kuzari da sautin jiki
  • Yana ƙarfafa haɗin gwiwa
  • Rage jihohi masu juyayi, damuwa da damuwa
  • Ƙananan haɗarin rauni
  • Aiki da da karfi na musculature
Yadda za a Aquapin
  • Ba tare da sanya ƙafafu a ƙasa ba. yi motsin motsi kuma ƙara taki don ƙarin cikakken motsa jiki.
  • Kar a manta da canza alkibla kuma maimaita motsa jiki na minti 1 ga kowane shugabanci.
  • Nadi na polyethylene zai zama dole don samun damar yin iyo, ko da yake ba shi da mahimmanci idan muka sami nasarar kiyaye hannayenmu.
  • "Don wannan motsa jiki za mu iya ƙara motsin bugun jini wanda ya dace da abin da muke yi da kafafu. Amma na sake nanata cewa, dole ne gudun hijira ya kasance akai-akai. Idan ba haka ba, ba a sami tasirin ƙona calories ba.

aqua kadi class

aqua biking class

Nau'in wasanni na tafkin 12st

tafiya cikin ruwa

tafiya pool

Yadda ake tafiya a cikin tafkin?

  • Don tafiya a cikin ruwa, tsayin da ruwa yake da muhimmanci, mafi girman shi, mafi yawan juriya zai sa mu, abin da ya fi dacewa shi ne tsayin ruwa bai wuce kugu ba, yana da mahimmanci. don gujewa tafiya akan ƙafar ƙafar ƙafa, da kuma tsayar da baya.
  • Tare da ruwan har zuwa kugu, tafiya daga wannan ƙarshen tafkin zuwa wancan, ɗaukar matakai gaba sannan kuma komawa zuwa minti 2, don kunnawa da dumi jikin ku.
  • Ƙara sauri don ƙara ƙarfin horo a tsaka-tsakin bazuwar.
  • Har ila yau, yi amfani da hannayenku don motsa tsokar hannu, kawai ku sanya hannayen ku a ƙarƙashin ruwa kuma ku juya su baya da baya, kamar lokacin da kuke tafiya. 
  • Kuna iya amfani da nauyin ruwa don riƙe a hannunku yayin tafiya. 
  • Yi ƙoƙarin gwada wannan aikin na akalla mintuna 20 ba tare da tsayawa ba, sau biyu ko uku a mako. Ku tafi ƙara lokaci da ƙarfi yayin da kuke samun sauƙi.

Bambance-bambance tsakanin nau'in ruwan da kuke shiga

  • Ruwa mai daɗi yana kunna zagayawa na jini kuma yana haɓaka mafi kyawun dawowar venous.
  • A daya bangaren kuma, ruwan gishiri yana amfana da gishirin ma'adinai da abubuwan da ke cikinsa. 
  • Hakanan, a cikin ruwa a 12 ko 13 ° C, ƙarin adadin kuzari suna ƙonewa.

Menene amfanin tafiya a cikin tafkin

  1. Wajibi ne a jaddada cewa tafiya a cikin tafkin yana ƙarfafa zuciya.
  2. Yana rage hawan jini.
  3. Wani fasalin tafiya a cikin tafkin yana dacewa don wurare dabam dabam
  4. Kuna ƙona calories kuma kuna da sarrafa nauyi mai amfani.
  5. Wani al'amari kuma shine yana taimakawa wajen daidaita glucose.
  6. Sauti da ƙarfafa tsokoki a cikin ruwa
  7. Tafiya cikin ruwa yana inganta daidaito
  8. Yana da matukar fa'ida ga masu ciwon amosanin gabbai su gudanar da aikin tafiya a cikin ruwan tafki mai zafi,
  9. A ƙarshe, yin tafiya a cikin ruwa kyakkyawan aiki ne don magance damuwa da tara tashin hankali.

Nau'in wasanni na tafkin 13st

Aqua-jogging (aqua jogging / aquarunning)

aqua jogging
aqua jogging

Ma'anar aqua-jogging

  • Aqua-jogging wasa ne wanda muke gudu ko yin gudu a cikin tafkin, ko dai a cikin hulɗa tare da filin tafkin a cikin mafi girman ɓangaren tafkin ko a cikin mafi zurfi. 
  • Gudu a cikin ruwa: An kayyade cewa motsi na minti 15 a cikin ruwa yana daidai da minti 40 na tsere a waje da shi, don haka ƙona ƙarin adadin kuzari a cikin ɗan lokaci kaɗan kuma ƙara sautin tsoka godiya ga juriya na ruwa.
  • Sannan danna mahadar idan kuna son sanin duk bayanan game da aquarunning.

Ana gane masu canji guda uku azaman aquajogging:

  • Tasirin sifili: Tare da bandejin iyo a cikin ruwa mai zurfi fiye da tsayin ku.
  • 80% tasiri: Gudu ko tafiya a cikin wuraren waha wanda ke ba ku damar taɓa ƙasan tafkin.
  • Submersible belt: Hanya mafi tsada don yin shi. Wanne yana buƙatar ƙwararrun bandeji ko na gida a nutse cikin ruwa.

Menene amfanin aquarunning?

  • Yana ƙara ƙarfin tsoka da juriya
  • Mun gudanar da sauti ba kawai kafafu ba, har ma da sauran sassan jiki.
  • Kuna jin sauƙi da sauƙi.
  • Inganta lafiyar zuciya da jijiyoyin jini
  • Rage yiwuwar raunin haɗin gwiwa da tsoka
  • Yana haɓaka ƙarfi da juriya.
  • Kyakkyawan farfadowa na farfadowa, musamman ga masu gudu masu sana'a suna shawo kan raunin da ya faru.

Abubuwan da ake buƙata na aquajogging

  • Kayan aikin da ake buƙata shine rigar iyo kuma, a cikin ruwa mai zurfi, bel mai nauyi mai nauyi ko riga.
  • Belin yana ba da ƙarfi ta yadda jiki ke shawagi a cikin ruwa kuma za'a iya ɗaukar madaidaicin daidaitaccen matsayi ba tare da ƙoƙari mai yawa ba. Wani madadin abin da ake kira ƙafa yana yawo - kumfa hannayen riga waɗanda aka haɗe zuwa ƙafafu.

Yaya ake yin aquajogging?

  1. Da farko, ana ba da shawarar fara aikin don dumama ta yin ƴan laps.
  2. Tsaya madaidaiciyar matsayi tare da kafadu daidai gwargwado zuwa kwatangwalo.
  3. A hankali rufe hannuwanku lokacin da kuke gudu.
  4. Ƙarfafa motsin gwiwoyi lokacin da kake hawa da kuma cewa ka shimfiɗa ƙafar baya da kyau.
  5. Dorsiflex ƙafafunku. lokacin da kake gudu yatsunka suna nuna dan kadan zuwa ga shinshinku, don haka gwada kada ku manta da wannan motsin gudu na halitta.
  6. Sa'an nan, za mu fara gudu a lokaci daban-daban, fiye ko žasa da sauri, don ƙaramin horo na minti 45.
  • tsalle: Kawo gwiwoyi a kirji a cikin ruwa yana taurare kafafu da gindi. Ana iya yin tsalle-tsalle ta hanyar buɗewa da rufe ƙafafu, tare da ƙafa ɗaya ko tare da ƙafafu tare, a wurare daban-daban ... ko da yaushe yin amfani da ƙananan tasirin ruwa akan ƙasusuwa da haɗin gwiwa kuma, sabili da haka, ƙananan haɗarin rauni.
  • Harbawa: Tsayawa baya madaidaiciya da tsayin ciki, ana ba da kullun ta hanyoyi daban-daban, gaba, gefe har ma da baya, don taurara gindi da samun sautin tsoka da ƙarfi a cikin kwatangwalo da ciki. Wata hanya dabam don ƙona kitsen ciki da ƙafa.

Ana iya yin shi duka a cikin tafkin - har ma da na'urorin da aka tsara don gudu a cikin ruwa- da cikin teku. 

Aquarunning motsa jiki don gudu da sauri ko don ƙarfafawa da murmurewa daga raunin da ya faru

motsa jiki aquarunning

Nau'in wasanni na tafkin 14st

Damben Ruwa

Damben Ruwa
Damben Ruwa

Ma'anar Aqua-Boxing

  • damben ruwa Su ne darussan da ke haɗa horon motsa jiki tare da motsa jiki na gwagwarmaya na dambe tare da wasan kwaikwayo na martial, karate har ma da kickboxing; Don haka, za mu motsa jiki da naushi, harbi da tsalle.
  • Don yin aikin aquaboxing, kuna buƙatar rigar iyo kawai da gauntlets na kumfa.

Amfanin Aquaboxing:

  • Gabaɗaya, yana inganta tsarin jijiyoyin jini.
  • Yana ƙara daidaitawa da ƙarfi.
  • Yana ƙara juriya na tsoka.
  • Ƙarfi ya wadata.
  • Hakazalika, yana kaifafa juriya ta jiki.
  • Yana ƙarfafa tsokoki na hannuwa da ƙafafu.
  • Yana ƙarfafa masu ciki.
  • Rage nauyi yayin da kuke ƙone tsakanin adadin kuzari 500 zuwa 1000 a kowane aji.
  • Bayan haka. Har ma yana kawar da damuwa.
Yadda ake yin aikin madauki na ruwa
  • Da farko dai, dole ne koyi da motsa jiki na tsalle igiya ko igiya da ’yan dambe ke amfani da su sosai wajen horar da su.
  • Ya ƙunshi ƙaddamar da nadi a ƙarƙashin ƙafafu yayin da ake ɗaga su a lokaci ɗaya a cikin tsalle, ko dai sun lanƙwasa baya ko kawo gwiwoyi zuwa ƙirji.
  • Yi ƙoƙarin wuce kumfa a ƙarƙashin kafafunku sau da yawa kamar yadda zai yiwu.
  • Yana da mahimmanci a sha numfashi da kyau, domin yana iya zama motsa jiki mai gajiyarwa.
  • Kyakkyawan don toning da yin wasu cardio a cikin wannan zaman.

Aqua- dambe

Aqua damben boksin

Nau'in wasanni na tafkin 15st

Aqua-Yoga

Aqua-Yoga
Aqua-Yoga

Ma'anar aqua-yoga

  • El Woga ko aqua yoga Ayyukan ruwa ne tare da manufar shakatawa da shimfiɗawa, yin motsi iri ɗaya na adadi na mayaƙa, ma'auni, murƙushewa, matsayi da numfashi na yoga na gargajiya amma tare da bambancin cewa an nutsar da ku a cikin tafkin kuma hakan yana guje wa hadarin. na tsauri.
  • Ya kamata a lura cewa aquayoga, tare da yoga na tsaye, yana hulɗar da hankali kan ciki da numfashi, hada su tare da motsi.
  • Kuma, hakika, wannan Yana da matukar dacewa ga mata masu ciki.

Maganin yoga na ruwa

Ajin yoga na ruwa

Nau'in wasanni na tafkin 16st

Ai-chi

Ai-chi
Ai-chi

Menene Ai-chi

  • Ai-Chi Wani nau'i ne na maganin ruwa wanda aka yi amfani da shi azaman fasaha na shakatawa da kuma sautin jiki ta hanyar motsa jiki da gyaran jiki.
  • Hakazalika, ai-chi ya dogara ne akan aikace-aikacen fasaha na martial guda biyu: wushu da tai chi.

Ai chi class

Ai chi Hydro Therapy

Nau'in wasanni na tafkin 17st

Aquarelax (watsun warkewa / Watsu)

Aquarelax
Aquarelax

Mene ne maganin warkewa da ake kira aquarelax

  • Da farko dai, wasan ninkaya na warkewa da ake kira aquarelax ko Watsu wani aji ne mai kuzari wanda ke gudana a cikin tafkin kuma ya haɗa da zuzzurfan tunani, shimfiɗawa da motsa jiki na yau da kullun tare da manufar samun zurfin matakin shakatawa, gwada abubuwan jin daɗi waɗanda suka haɗa da duk abubuwan jin daɗi.

Daga ina sunan Watsu ya fito?

  • A gefe guda kuma, ana kiran Aquarelax Watsu; sunan wanda ya fito daga haɗin kalmomi biyu. Ruwa (ruwa) da Shiatsu (tsohuwar fasahar Jafananci wacce ke tallafawa hanyoyin warkarwa), a.

Menene azuzuwan Aquarelax?

  • Aquarelax Ya ta'allaka ne da sanya jiki ya nutse a cikin ruwa, yin amfani da hasken ruwa, wanda ke ba ku damar, a cikin sauƙi, don jin dadin tausa mai iyo.
  • Har ila yau, ya kamata a ambata cewa ya haɗa da aikin numfashi kuma a lokaci guda aikin aiki na jiki da tunani.
  • Tun da yake shakatawa ne mai aiki a cikin ruwa, za mu gudanar da daidaituwa da horar da ma'auni.
  • A takaice, a cikin Watsu, makasudin shine musanya makamashin muhalli tare da jiki.

Watsu, fasaha na zamani wanda ya haɗu da hanyoyin gabas don cimma daidaito a cikin jiki da tunani.

  • Dangane da mahimmancin amfani da kwano a cikin Watsu, yana da sakamako kai tsaye na imani na tsoffin al'adun Gabas, waɗanda suka yi la'akari da cewa cutar ta samo asali ne a cikin rashin daidaituwa mai ƙarfi, ganin cewa sararin samaniya yana girgiza a cikin kowane tantanin halitta kuma. a kowace gaba.
  • Sakamakon haka, ana ɗaukar Aqua Relax a matsayin tsari mai kyau don kula da cututtuka daban-daban.

Abubuwan da ake amfani da su na warkewa waɗanda aka samo daga aikin Aquarelax

  • Na farko, ƙarfafa motsi
  • Ci gaba sassauci
  • Af, yana shakatawa tsokoki.
  • Ya kamata a kara da cewa numfashi yana inganta sosai
  • Yana rage damuwa da damuwa
  • Yana rage zafi
  • Muna samun kwanciyar hankali na yau da kullun kuma mai daɗi
  • Narkewar nutsuwa
  • A ƙarshe, yana haifar da motsin rai mai kyau.
Yadda ake yin aquagym Relax motsa jiki a gida

Wasa mutu a cikin tafkin, don shakatawa tsokoki da kuma kawar da matsin lamba daga bayanmu, Tun da wannan motsa jiki yana taimaka mana yin zurfin numfashi don ƙarin shakatawa. Rike na 5 min.

Aqua shakatawa: shakatawa far a cikin ruwa

Maganin shakatawa na Aqua Relax a cikin ruwa.

Aquagym motsa jiki don rasa nauyi

Aquagym: motsa jiki don rasa nauyi a ƙarƙashin ruwa

Kada ku bari motsin ruwa ya ruɗe ku saboda cikin sa'a ɗaya za ku iya ƙone kimanin calories 500. Don haka, wannan wasa yana ba da gudummawa ga haɓaka juriya na jiki da ƙarfin tsoka, tare da rage kitse mai yawa. Duk wannan yana nunawa a cikin ingantaccen ci gaba a cikin tsarin zuciya. Ayyukan motsa jiki sune: ɗaga gwiwoyi, harbawa, buɗewa da rufe ƙafafunku, tsalle, lilo, ... da duk suna tare da motsi daban-daban da kuma sautin kiɗa. A ƙarshe, za a yi motsa jiki na shakatawa don komawa cikin kwanciyar hankali bayan motsa jiki mai tsanani.

 Hanyoyi 10 don rasa nauyi tare da aquagym ta hanyar samar da kiba

aqua fitness exercises

Shawarwari don mafi girman asarar nauyi a cikin aji aquagym

  1. Da farko dai, gwargwadon iyawa, kiyaye bugun zuciyar ku sama da 80% na iyakar ku.
  2. Abu na biyu, yi canje-canje na rhythm; tare da farfadowa na 15 zuwa 30 "tsakanin mafi girman sassan.
  3. Ƙara lokacin horo.
  4. Gudu a madadin ko'ina cikin aikin yau da kullun.
  5. Ana ba da shawarar a horar da fiye ko žasa 3 zuwa 4 kwanaki a mako tare da kwanaki 3 na hutawa.
  6. ,Ari, jirgin kasa da kayan horo: filayen ninkaya, mai jan hankali da fins.
  7. A kai a kai ƙara adadin lokacin da kuke yin motsa jiki yayin da kuke cikin buoyant. (ba tare da taba kasa ba).
  8. Motsa jiki a cikin tafkunan ruwan sanyi, Tun da ruwan sanyi yana buƙatar jiki don ƙona calories masu yawa don daidaita ƙananan yanayin zafi. Kuma, sama da duka, guje wa wuraren waha mai zafi don yin wasanni a cikin tafkin (don kada ku sha wahala ga lafiyar ku).
  9. A ƙarshe, Kar a manta da yin ruwa a duk lokacin aikin.

Motsa jiki akwatin ruwa tare da tasiri mai tasiri don rasa nauyi

Motsi na Aquagym don rasa nauyi

  • 1. Ana yin motsi na farko tare da lanƙwasa hannaye don motsa su daban-daban gaba da baya yayin da Muna tsalle har sai mun taɓa kasa, yin kwangila na ciki a lokaci guda kuma muna motsa kowace ƙafar ƙafa daga gaba zuwa baya.
  • 2. Ɗauki ƙananan tsalle da hannu yana shafar kishiyar gwiwa don ƙarfafa ƙafafu, glutes, baya, abs, makamai da pectorals a lokaci guda.
  • 3. Rike gefen tafkin tare da lanƙwasa hannuwanku da mike kafafunku tare da baya da baya kawo gwiwowinku zuwa kirjin ku don ƙarfafa lats da ciki.
  • 4. Jingine jikin bango yana gwadawa kwangilar abs ɗinku ta hanyar karkatar da gwiwoyinku zuwa ga ƙirjin ku kuma yana yin motsin motsin da aka haɗa akai-akai, yana juya ƙafafu biyu daga hagu zuwa dama.
  • 5. Tare da ruwa yana rufe har zuwa tsayin kafada kuma Hannun da aka ware a matakin ɗaya, yi tsalle suna kawo su gaba a lokaci guda kuma ku shiga ku raba kafafunku.
  • Don samun sakamako mai inganci Yana da kyau a yi kowane ɗayan waɗannan jerin motsi sau 20. Idan kun bi umarnin da kyau a teburin motsa jiki da muke ba da shawara, ba da daɗewa ba za ku iya yin fariya da girman jiki goma.

Cikakken motsa jiki na yau da kullun a cikin ruwa don rasa nauyi

aquagym motsa jiki don rasa nauyi

Aquagym ga mata masu juna biyu

Aquagym yana da kyau ga mata masu juna biyu

aquagym mai ciki
aquagym mai ciki

Amfanin Aquagym a lokacin daukar ciki

Ribobi na aqua-fitness a lokacin daukar ciki

  • Canje-canjen da mace ke fama da ita a cikin watanni tara na ciki, kamar kumburin ƙafafu, ƙafafu da ƙafafu, nauyi mai yawa, varicose veins ko basur, ana iya magance su ta hanyar motsa jiki.
  • Bisa ga bincike daban-daban, daya daga cikin wadanda zasu iya samar da mafi yawan amfani shine gymnastics na ruwa, musamman wajen rage ciwon baya.
  • Kamar yadda muka riga muka fada, aquagym yana inganta yaduwar jini, tun lokacin da matsa lamba na hydrostatic ya sauƙaƙe dawowar venous, inganta wurare dabam dabam da rage edema, yanayi mai kyau na musamman ga mata masu juna biyu da wadanda ke da varicose veins.

A baya can, mai ciki ya kamata ya tuntubi likitanta idan aqua-fitness ya dace da ita.

Duk da cewa mace mai ciki yakamata ta fara tuntubar likita ko ya dace ta yi irin wannan motsa jiki ko a'a, amma gaskiyar ita ce aquagym yana shakatawa, yana taimakawa wajen ƙona calories masu yawa, yana inganta wurare dabam dabam kuma yana sa mace ta ji nauyin nauyi sosai. na ciki.

Yadda mata masu ciki yakamata suyi aquagym

Mata masu juna biyu suna gudanar da aikin da aka zaɓa har zuwa yuwuwar kowane ɗayansu. Kowane mutum ya saita iyaka. Idan ya cancanta, malamin zai ba da zaɓuɓɓuka don ci gaba da ajin.

A lokacin aji, ana ba da shawarar yin motsi na gaba ɗaya da tafiya cikin ruwa, da kuma motsa jiki don sautin ƙarshen.

Ya kamata a lura cewa ƙwararrun ƙwararrun sun ba da shawarar yin motsa jiki wanda ya dace da lokacin ciki da yanayin yanayin mace mai ciki, da kuma ba da mintuna kaɗan don numfashi da dabarun shakatawa.

Ba a ba da shawarar cewa a auna ƙarfin motsa jiki na mata masu juna biyu a ware.

Wasu masu bincike na Ingilishi (ko Neil, 1992), duk da haka, ba su ba da shawarar cewa mata masu juna biyu suna da ra'ayi na ainihi na ƙoƙari a keɓe ba, ana amfani da su don auna ƙarfin motsa jiki.

Kwatanta yawan zuciya da fahimtar ƙoƙarin mata a cikin na biyu da na uku na ciki a cikin shirye-shiryen motsa jiki daban-daban guda hudu (tafiya, hawan keke, da'ira), Ingilishi ya lura cewa bayanan ba su da alaƙa sosai, kuma sun gabatar da ɓarna na kuskuren 54 girgiza. a minti daya.

Ƙarfi dangane da kaso mafi girman adadin bugun zuciya na mata masu juna biyu

Za'a iya ƙididdige matsakaicin ƙimar bugun zuciya ta wannan hanya: 220-shekaru.

Ga mata masu juna biyu, ana ba da shawarar kada su wuce bugun 140 a minti daya.

Bidiyo tare da motsa jiki na ruwa ga mata masu juna biyu

Motsa jiki na ruwa ga mata masu juna biyu

Aquagym ga tsofaffi

Amfanin aquagym ga tsofaffi

Babban Aquagym
Babban Aquagym

Aquagym ga tsofaffi: lashe pool wasanni

Nasarar da nasara mai mulki na aikin aquagym a cikin manya

Nasarar da ake samu a wasannin aquaym pool a cikin manya ta samo asali ne daga kyawawan halaye masu zuwa wanda aikin ruwa da kansa ya bayar:
  • Kiɗa: yana taimaka mana mu shakata ko kunnawa, jin daɗi yayin yin kowane irin motsa jiki.
  • Kaddarorin likitan ruwa: suna yin su da ƙarancin ƙoƙari, saboda ƙuruciyar jikinmu, suna ba mu damar yin irin wannan motsa jiki da za mu yi daga cikin ruwa ba tare da jin gajiya ba. Yana ba da damar jerin motsa jiki waɗanda ba zai yiwu a yi a waje da shi ba ko kuma sanya zafin jikinmu ya fi daɗi.
  • Amfani da abu: yana taimaka mana daidaita ƙoƙarin zuwa ga yuwuwar da halaye na kowane mutum, yana ba da mafi girma ko ƙarami juriya ga ruwa.
  • Zafin ruwan: Yawancin lokaci tsakanin 28º da 31º wanda ke sa motsa jiki ya fi dadi, yana taimaka mana shakatawa.

Aquagym motsa jiki ga mutane fiye da shekaru 60

Aquagym motsa jiki ga mutane fiye da shekaru 60


Ideal Aquagym swimsuit

Wane nau'i ne na rigar iyo zan sa don aquafitness?

Swimsuit don aquafitness
Swimsuit don aquafitness

Yadda za a zabi tufafi masu dacewa don yin wasanni na ruwa

Muhimman fasali na Aquagym swimsuit

  • Juriya na Chlorine: Don azuzuwan sau ɗaya ko sau biyu a mako, har zuwa awanni 100 na amfani.
  • Tallafin ƙirji: Jin goyon baya mai kyau godiya ga kafaffen padding da aka haɗa cikin rigar iyo.
  • Hakan ya sa mu ji dadi: Swimsut ko swimsuit ga mutane da yawa suna wakiltar ƙalubale, saboda ba koyaushe muke jin ƙarfin 100% a jikinmu ba, don haka yana da mahimmanci mu ji daɗi da kyau da kuma a zahiri a cikin tufafinmu. Nemo samfurin kwat da wando wanda ya fi dacewa da ku. , amma kuma sauƙaƙe ayyukan ku a cikin ruwa, saboda sadaukar da kayan ado don ta'aziyya a cikin wannan yanayin ba yanke shawara mai kyau ba ne.
  • Farashin da kayan aiki gwargwadon matakin muIdan muna son ingantattun tufafi, za mu sami wuri guda ɗaya don yin sababbi da sawa, amma mu guji siyan kayan ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun kuma idan har mun fara ɗaukar darasi. mai hankali, domin yawan jajircewa wajen gudanar da wannan wasa, za a samu karin tufafin da za mu yi darasi ko zuwa tafkin, ko shakka babu, idan damina ce ta yara, mu fi son tufafi masu kyau, masu kyau da araha. kuma bari mu kara saka jari kadan idan muna da rajista ko shiga cikin makarantar wasan ninkaya.
  • Kula da tufafi Danshi, rana, chlorine da rashin tsaftacewa suna da mutuwa ga tufafin ninkaya, ingancin na iya zama mafi girma da kuma fice, amma idan ba mu kula da tufafin ta hanyar da ta fi dacewa ba, tabbas za su yi ƙasa da ƙasa, ko kaɗan kaɗan. zai gaji da sauri.

Nau'in kayan ninkaya manufa don yin aquafitness

Shawarwari akan sutturar iyo don motsa jiki

Da farko, kina buƙatar tallafi mai ƙarfi don kare ƙirjin ku, ma'ana idan ke mace ce an ba da shawarar ku nemi rigar ninkaya tare da ginanniyar rigar nono.

Suttura masu siffa ta giciye
tsallaka baya aquagym swimsuit
tsallaka baya aquagym swimsuit

A gefe guda, yana da kyau a ambaci cewa rigunan wasan ninkaya masu siffar giciye suna haskakawa da goyan bayan faɗuwa da kyau godiya ga ginannun kofuna na kumfa.

U-dimbin baya kwat
U-dimbin baya na swimsuit
U-dimbin baya na swimsuit

A gefe guda kuma, waɗancan riguna masu siffar U-dimbin baya suna nufin cewa suturar ninkaya tana da sauƙin sakawa da cirewa, kuma masu taruwa a kwatangwalo suna sa ya zama mai salo.

Yadda za a zabi tufafin da ya dace don yin aikin aquagym dangane da wurin tafkin

tufafin aquagym
tufafin aquagym

Mafi kyawun Tufafi da Tsafta don Tafkin Cikin Gida

  • A cikin tafki na cikin gida, babban abin sha'awa shi ne kasancewa cikin kwanciyar hankali, yin amfani da yadudduka waɗanda ke hana rikice-rikice kuma waɗanda ke taimaka mana jin daɗin yin iyo ko wasanni tare da mafi sauƙi.
  • Lycra swimsuits na musamman don chlorine, kodayake suna iya kashe mu kaɗan, zai daɗe. Yawancin mutanen da ke yin aquagym suna canza rigar wanka a kowace shekara domin ko da sun je tafkin sau biyu kawai a mako, a karshen kakar wasa ta ƙare, a bayyane kuma tare da roba.
  • Lokacin fita daga cikin ruwa yana da matukar muhimmanci a sanya takalman da ba su zamewa ba, kuma, idan ya yiwu, kada yatsan yatsan ya tashi yayin da ƙafar ke shan wahala kuma idan muka yi amfani da irin wannan takalman za a tilasta mu.
  • . Yana da mahimmanci a sanya takalma a duk lokacin da muke cikin wuraren, ciki har da, kuma sama da duka, a cikin shawa inda za mu iya kama naman gwari idan ba mu kare ƙafafunmu ba.
  • Tawul din da muke amfani da shi yana iya zama da microfiber ko wani abu na halitta, abu mai mahimmanci shi ne idan muka yi amfani da shi idan muka fita daga cikin ruwa za mu canza shi bayan wanka, saboda idan muka yi amfani da tawul ɗaya idan muka fito daga wanka. mun sake sanya sinadarin chlorine a fatarmu mai tsafta.
  • Bayan shawa, yana da mahimmanci a wanke rigar wanka da takalma tare da gel mai laushi da murƙushewa a hankali ba tare da yin amfani da matsa lamba ba kamar yadda za mu iya lalata ko lalata masana'anta. .
  • Da zarar mun isa gida, sai mu wanke tawul ɗin da ɗan ƙaramin abu mai laushi kuma mu rataya dukan tufafin ba tare da miƙewa da yawa ba kuma, idan zai yiwu, ba tare da suturar tufafi a cikin inuwa ba.
  • Idan hular da masana'anta aka yi, za mu yi daidai da rigar ninkaya, idan kuma robobi ne, za mu wanke shi da kyau da sabulu mai laushi, bayan bushewa, za mu iya sanya talcum foda a kai don ya gama sha danshi. .

Mafi kyawun Tufafi da Tsafta don Tafkin Waje

  • A cikin waɗannan lokuta za mu iya bin shawarwarin da muka ambata a cikin wuraren tafki na cikin gida amma dole ne mu yi ƙoƙari don kare fata mu gwargwadon iko.
  • Don yin wannan, za mu iya zaɓar tufafin ninkaya tare da kariya ta rana, yadudduka waɗanda ke hana hasken rana shiga cikin fata.
  • Kada mu manta da tabarau da aka yarda da su da kuma sanya takalma waɗanda ke hana ƙone ƙafafu kuma masu dacewa da dacewa da wurin wanka.
  • Idan muka yi wanka a cikin dutse ko wuri mai santsi, yana da mahimmanci a yi amfani da slippers na musamman don gidan wanka. 


Aquagym karin kayan

Menene ake bukata don yin aquagym?

Kayan Aquagym

Abubuwan da ake amfani da su a Aquagym

Na gaba, mun ambaci na'urorin haɗi da aka fi amfani da su a cikin Aquagym don shiga cikin cikakkun bayanai:

Na'urorin haɗi don azuzuwan Gymnastics na Ruwa

  • Churros don aqua-fitness
  • Kifi
  • Board da Mataki na aquaym
  • Ma'aunin kumfa da dumbbell don aqua aerobics
  • Ankles
  • Aquafitness bel
  • Jirgin iyo
  • Pulklboys
  • Ƙwayoyin roba da na roba
  • Kwallaye ko fitballs
  • Kumfa tube
  • roba band
  • Aquapad

Azuzuwan motsa jiki na ruwa yawanci sun haɗa da kayan aikin tafkin na asali. Tafkin ku na gida yana iya samar da manyan kayan aiki kamar injin tuƙa, kekuna, da injunan elliptical na ruwa. Hakanan zaka iya siyan kayan aiki don taimakawa haɓaka tasirin lokacin ku a cikin tafkin.

Na'urorin haɗi na 1st don Aquagym

Churros don aqua-fitness

Kayan Aquagym

Farashin Churros don aqua-fitness

Hanya mafi kyau 32108 - Churro Pool Aqua Bones, raka'a 1 [launuka iri-iri]

[akwatin amazon= "B00NGIE3X8"button_text="Sayi"]

Mutane Masu Farin Ciki Churro Float, 161" x 8", Launuka Daban-daban

[akwatin amazon= "B000PTQ8DO"button_text="Sayi"]

Solmar - Churro don yin iyo, Kumfa mai iyo, sandar ruwa, Tube kumfa don Pool, Spaghetti Foam Spaghetti 6 x 150cm, Akwai Zaɓi Launin da kuke so mafi kyau

[akwatin amazon= "B08SKNTJ3F" button_text="Sayi"]

Mondo - Churro Foam Float (15973)

[akwatin amazon= "B003OBDKZE" button_text="Saya"]

Na'urorin haɗi na 2 don Aquagym

Yi amfani da fins azaman kayan haɗi

motsa jiki na ruwa tare da fins
motsa jiki na ruwa tare da fins

Finfin hannu da safofin hannu na juriya. Kasuwar tana cike da zaɓuɓɓuka a nan. An ƙera wannan kayan aikin don taimakawa haɓaka ƙarfin horon ku a cikin ruwa

Ta yaya fins don aquagym ke amfana da ni?

A cikin tafkin, suna ba ku juriya kuma saboda haka ƙarfin hali. Suna kuma sauƙaƙa horar da ƙafafunku kuma a maimakon haka suna mai da hankali kan sauran sassan jiki, musamman abs da glutes. Yawan tsayin ruwa, ƙarin ƙoƙarin da suke buƙata.

  • Ƙananan mitar amma ƙarin tafiye-tafiye da sauri, yana ba da duka ƙananan jikin ku da rashin cikakken motsa jiki.
  • Tun da kuna da ƙarin sauri da kuzari, ayyukanku za su kasance masu daɗi kuma suna da fa'ida sosai. 
  • Fins kamar ƙarin nauyi ne akan ƙafafu waɗanda ake amfani da su don ƙara juriya ga ninkaya.
  • Kuna ninka adadin laps iri ɗaya amma kuna samun horo sau biyu.

Don inganta motsa jiki a cikin ruwa da haɓaka fa'idodin aquagym, akwai saiti na kayan aikin tafkin da ke taimakawa ƙara ƙoƙari da juriya a cikin ruwa. Don haka, duka fa'idodi da motsa jiki da kansa a cikin ruwa zai fi girma. Waɗannan na'urorin haɗi kuma suna ba ku damar yin jerin takamaiman motsa jiki waɗanda za su taimaka muku yin ƙarin takamaiman sassa na jikin ku, kamar ƙafafu ko hannaye. Hannun wuyan hannu ko mundaye masu nauyi don haɓaka juriya, safofin hannu na membrane, bel, dumbbells ko ma matakin aquagym na iya zama cikakkiyar madaidaicin don taimaka muku da zaman motsa jiki a cikin ruwa.

Farashin fins don aquagym

Cressi Rondinella - Ƙarshen fins don masu farawa da snorkeling

[akwatin amazon= "B000NROI30" button_text="Saya"]

Cressi Agua Short, Unisex Adult Snorkeling Fins

[akwatin amazon= "B07L24XFF8″ maballin_text="Saya"]

Mares Hamisu - Unisex Fins

[akwatin amazon= "B0083GIMVM" button_text="Sayi"]

Arena Powerfin Pro Fin, Unisex Adult

[akwatin amazon= "B014HISRNC" button_text="Sayi"]

Na'urorin haɗi na 3st don Aquagym

Board da Mataki na aquaym

Features Mataki na aquaym

  • Matakin Aquagym: Matsayi mai nauyi don tsayawa a kasan tafkin kuma sami damar yin motsa jiki na cardio a cikin ruwa. Mafi dacewa don taimaka maka da motsa jiki na ƙafa.

Farashin mataki na aquaym

Leisis 0103068 Aquastep, Turquoise Blue, Girman Daya

[akwatin amazon= "B01H3GLLW4"button_text="Saya"]

Beco Unisex - Adult AquaStep-96040 AquaStep Daban-daban/ Girman Asalin Ɗaya

[akwatin amazon= "B019HI2PMG" button_text="Saya"]

Softee 24236.028 Matakan Aquafitness Aquastep, Blue, S

[akwatin amazon= "B0721TBZKR" button_text="Saya"]

Softee AQUASTEP Ballasted Mataki na Pool

[akwatin amazon= "B00J7PAOFU" button_text="Sayi"]

Na'urorin haɗi na 4 don Aquagym

Ma'aunin kumfa da dumbbell don aqua aerobics

Kumfa dumbbells. Haske da sauƙin ɗauka, amma mai nauyi sosai lokacin da kuka ɗaga su ƙarƙashin ruwa; Dumbbells sun zo cikin zaɓuɓɓukan juriya iri-iri.

Rufe ma'aunin kumfa na cell don motsa jiki. Cikakke don yin aikin triceps a kan kwarara ko Aqua Jogging. Siffar sa ta zagaye kuma tana ba ku damar yin motsa jiki na gefe.

Farashin Kumfa nauyi da dumbbell don aquaerobics

2 Neoprene Dumbbells 1KG | Horon gida | Resistant Ruwa

[akwatin amazon= "B08T63J6GG"button_text="Saya"]

Speedo Aqua Dumbell Fins, Adult Unisex, Blue, Girman Daya

[akwatin amazon= "B004CYXDAO" button_text="Saya"]

PROIRON Neoprene Dumbbells - Neoprene Mai Rufe Dumbbells (Ana Siyar da Biyu)

[akwatin amazon= «B01C9MU966″ button_text=»Sayi»]

BECO Aqua Dumbbells don Amfani da Ruwa (Pack2, Matsakaici)

[akwatin amazon= "B000KFB0G8" button_text="Saya"]

Na'urorin haɗi na 5 don Aquagym

Kumfa anklets don aquaerobics

Ruwan nauyi. Nauyin madauri akan idon sawu ko wuyan hannu yana ƙara juriya ga motsin hannu da ƙafa a cikin tafkin. Hakanan akwai a cikin kewayon zaɓuɓɓukan juriya.

Farashin Kumfa anklets don aquaerobics

Sveltus Daidaitacce Ruwa Nauyin Aqua Band, 2X 500 g

[akwatin amazon= "B00KLNCS1U"button_text="Saya"]

EFFEA 482 Munduwa mai nauyi don aquagym, Blue

[akwatin amazon= "B019QG40EK"button_text="Sayi"]

Kayan Softee Kayan Aquaerobic Nemo Brace-Biyu, Daban-daban, Girman Daya

[akwatin amazon= "B00H2J7OUQ" button_text="Saya"]

Leisis 0101030 Wristband-Anklet, Purple, Girma Daya

[akwatin amazon= "B01GOMY80U"button_text="Saya"]

Na'urorin haɗi na 6 don Aquagym

Aqua fitness belt

Ƙwaƙwalwar bel. Wadannan bel suna taimakawa wajen kiyaye kanku sama da ruwa a cikin zurfin, yayin barin hannayenku kyauta. Kuna iya gudu, ɗaga nauyi, da yin wasu motsa jiki ta amfani da hannayenku, ba tare da shiga cikin ruwa ba.

Farashin bel na Aqua Fitness

Koyarwar Wasannin Ruwa na Beco & Horon Jiyya Aqua Jogging Bebelt Blue

[akwatin amazon = "B00L2EFOL8" maballin_text = "Saya"]

EVEREST FITNESS Swimming Belt Ruwa Wasanni da Horarwa - Belt mai iyo don yin iyo da Daidaitacce don Aquajogging har zuwa 100kg - Bubble Pool Yara da Manya

[akwatin amazon = "B01ICXZED4" maballin_text="Saya"]

Beco - Belin horo don wasanni na ruwa

[akwatin amazon = "B000PKDTBW" button_text="Saya"]

Kayan Aikin Softee 0018001 Aquafitness Belt, Mata, Fari, S

[akwatin amazon= "B01849KLVQ"button_text="Saya"]

Na'urorin haɗi na 7 don Aquagym

Jirgin iyo

allon iyo. Za ku koyi darussan motsa jiki da yawa da sauri da zarar kuna da ɗaya daga cikin waɗannan kayan aikin tafki marasa nauyi, marasa nauyi.

Wasu wuraren waha har ma suna ba da wasanni na ƙungiya kamar "kwallon kwando" (tunanin wasan ƙwallon kwando, amma kuna amfani da hukumar azaman jemage).

Farashin jirgin ruwa

Softee 0020201 - Ƙananan Hukumar iyo

[akwatin amazon = "B00H9GZ88C" button_text="Saya"]

Eurokick Bubble - Hukumar iyo, 47 x 28, Eurokick

[akwatin amazon= "B06Y36P6GJ"button_text="Sayi"]

Leisis 0101014 Tebur, Blue, 29 x 22 x 3 cm

[akwatin amazon = "B01GK26IG6" button_text="Saya"]

Leisis 0101013 Tebur, Blue, 38 x 23 x 3 cm

[akwatin amazon = "B01GK2222A" button_text="Saya"]

Na'urorin haɗi na 8 don Aquagym

Pullboys

pullboy yin iyo

Farashin Pullboys

ARENA Freeflow Pullbuoy Kayan Aikin Yin iyo, Unisex, Black/Gray, Universal

[akwatin amazon= "B003QCJ93I"button_text="Sayi"]

ARENA Unisex Adult - Kayan Koyarwar Yin iyo don Yin iyo, Girman 95056

[akwatin amazon = "B008XF125G" button_text="Saya"]

Kayan Softee 0019742, Jawo Yaro, Fari, Girman Daya

[akwatin amazon= "B00H9GZBPC" button_text="Sayi"]

V GEBY EVA Kumfa Guda Guda Jawo Booy EVA Tafiya Kick Kafa Kwamitin Yara Manya Pool Pool Swimming Safety Training

[akwatin amazon= »B089M873V4″ button_text=»Sayi» ]

Na'urorin haɗi na 9 don Aquagym

Makadan roba da makada na roba don yin iyo a tsaye

daidaitacce bel horo na iyo

Bayanin bel ɗin horo na a tsaye

  • A tsaye horo bel ba ka damar ƙara wasan kwaikwayon na horo a wuraren waha ko kananan sarari, shi ba ka damar yin iyo a kowane salon tare da 'yancin motsi a cikin hannuwanku da kafafu, kyale m horo, duka tsawaita da Gudu, shi ne ba makawa. kayan aiki don horar da ruwa .
  • Ba ya haifar da jerk lokacin yin iyo saboda elasticity na tef ɗin juriya da tsayin daidaitacce zuwa kowane girman ƙarami, babba ko tafkin sararin samaniya, har ma da teku da jirgin ƙasa tare da duk amincin da ake buƙata.
  • Belin wasan ninkaya yana buƙatar angi na waje a kowane yanki kusa da wurin da ake gudanar da horon ninkaya; maki kamar matakala ko ginshiƙan da ke kusa su ne madaidaicin maki don haɗawa.
  • Yin iyo a tsaye tare da bel da bandeji na roba zaɓi ne da aka ba da shawarar sosai saboda iyawar sa wajen yin aikin a tsaye.

Rubutun farashin farashi da makada na roba don yin iyo a tsaye

Nadathlon 001 Static Swimmer, Unisex Manya, Blue, Girman Daya

[akwatin amazon= "B07B4WY8QR"button_text="Sayi"]

GOLDFIT Nadathlon Static Swimming Belt, Resistance Elastic Rubber Band Rope don yin iyo a cikin Pool, Microfiber Towel da Case. Kit ɗin Ƙunƙarar Ƙunƙarar Ƙunƙara don Yin iyo.

[akwatin amazon= "B08L51R8WL"button_text="Saya"]

Queta Horo Belt Rope Pool Swim Daidaitacce Belt Resistance Belt don iyo

[akwatin amazon = "B08SBR8K1T" button_text="Saya"]

KIKILIVE Belt Wankan Waje, Belt Horon Yin iyo, Belt Resistance Belt, Rope Mai Dorewa don Horar Pool

[akwatin amazon= "B088TQFR9R"button_text="Sayi"]

Na'urorin haɗi na 10 don Aquagym

Kwallaye ko fitballs

ball aquagym

Farashin ƙwallo ko fitball

Waboba- Ƙwallon Ƙwallon Ruwa na Ruwa, Ruwan Rana Mai launi (AZ-103-SW)

[akwatin amazon= "B07Z6V1RX6"button_text="Sayi"]

Waboba- Ƙwallon Ƙwallon Ruwa na Surf, Launin Abarba, 5,6 cm (AZ-103-Abarba)

[akwatin amazon= "B07Z6VBBWJ"button_text="Saya"]

Intex 59065NP - Giant inflatable ball da'ira, diamita 107 cm, 3 shekaru

[akwatin amazon= »B004EIZRZ2″ button_text=»Sayi»]

Ƙwallon bakin teku Ø kimanin 25 cm - Ƙwallon ƙafar ƙafa - Ƙwallon bakin teku ga jarirai da yara - Wurin shakatawa don bakin teku da wurin shakatawa

[akwatin amazon= "B08YS8GPZ2″ maballin_text="Saya"]

Na'urorin haɗi na 11 don Aquagym

Aquapac

aquapac

Bayanin ƙarin don Aquagym: Aquapac

  • Amfani na yau da kullun na allon taɓawa da maɓalli ta hanyar harka.
  • Yawo: ya dogara da nauyin Wayoyin Wayoyin hannu daban-daban, yi gwajin a cikin kwano.
  • An kawo shi da madauri ko madaurin hannu mai daidaitacce.
  • Hakanan yana ba da kariya daga ƙura, datti da ƙura.

Farashin Aquapac

Case mai hana ruwa ruwa Aquapac 668 don iPad/Tablet Grey/Babban Tsari

[akwatin amazon= «B0044LZAA6″ maballin_text=»Sayi»]

Jakar mai hana ruwa ruwa ta Aquapac don Na'urorin Wutar Lantarki L, 29 cm, Grey (Transparent/Gray)

[akwatin amazon= «B0012BY2R8″ button_text=»Sayi»]

Case mai hana ruwa Aquapac 348 don Na'urorin Wutar Lantarki a bayyane/Grey

[akwatin amazon= "B0044LS7YM" button_text="Sayi"]

Aquapac iPhone 6+ MISILAR Case

[akwatin amazon= "B00S54HRAE"button_text="Saya"]


Aquagym music

kiɗa don gymnastics na ruwa

Aquaerobic: bi rhythm na kiɗan

Melody don yin wasanni a cikin tafkin

Kamar yadda muka yi bayani a cikin wannan shigarwar, aquagym wani nau'i ne na gymnastics na ruwa mai ƙarancin tasiri tare da tsawon kusan mintuna 45 kuma, tare da matsakaicin iko, a cikin quack. Ana amfani da abubuwa daban-daban zuwa rhythm na kiɗa don yin aikin zuciya da jijiyoyin jini da motsa jiki na toning gabaɗaya a cikin ruwa.

Bayan haka, tare da bugun kiɗan daJuyawa yayi jiki ya amsa musu.

TOP Aquagym Music

Aqua Gym Muscia Mania Zama 2021

Aqua Gym Muscia Mania Zama 2021

Aqua Gym Muscia Latin Hits 2021

Aqua Gym Muscia Latin Hits 2021