Tsallake zuwa abun ciki
Ok Pool Reform

Gano lafiyar ruwa Aquarunning: Gudun cikin ruwa

Aquarunning: Gano motsa jiki na motsa jiki a cikin ruwa, motsa jiki wanda ya dogara da ƙarancin tasirin giciye tare da fa'idodi da yawa.

aquarunning
aquarunning

A cikin wannan shigar ta Ok Pool Reform za mu ba ku labarin daya daga cikin aquagym bambance-bambancen karatu, aquarunning fitness na ruwa ko, mafi daidai, gudu a cikin tafkin,

Abubuwan da aka bayar na Aquarunning Co., Ltd

aquarunning menene

Aqua-jogging menene (gudun ruwa / aquarunning)

aqua jogging
aqua jogging

abin aquarunning

Menene aquarunning

Aquarunning wasa ne wanda horo ya ƙunshi motsa jiki na zuciya da jijiyoyin jini wanda ya haɗa da gudu ko gudu a cikin ruwa, ko dai a tuntuɓar kasan tafkin a cikin mafi zurfin tafkin ko kuma a cikin mafi zurfin yanki. Don haka mutum yana kwaikwayi motsin gudu.

Gabaɗaya, a cikin aquarunning na motsa jiki dabarun horo da aka ɓullo da a cikin yanayi daban-daban fiye da yadda aka saba, wanda ke kawar da nauyin da yawancin motsa jiki ke da shi a waje da ruwa samun nasarar kunna tsoka mai girma saboda juriya da aka bayar ta matsakaici don ƙaura da duk motsi.

Sakamakon haka, Ya dace sosai ga masu gudu da suke so su haɗa tsarin horo na yau da kullum tare da wasu fasahohi kuma waɗanda, fiye da duka, suna neman rage girman tasiri akan haɗin gwiwa.

Abubuwan da ake buƙata don motsa jiki na motsa jiki

Don samun damar yin aiki da horo na motsa jiki na motsa jiki Ana buƙatar waɗannan abubuwa:

  1. Da farko, dole ne mu sami a zurfin harsashi dace da wasa wasanni.
  2. A gefe guda kuma, ana buƙata bel don samun damar aiwatar da ayyukan a cikin iyo (ƙara ƙasa wannan shafin za ku iya samun duk cikakkun bayanai game da wannan samfurin).
  3. Amma ga takalman ruwa, ba su da cikakkiyar mahimmanci amma bisa ga ka'idodinmu muna tsammanin suna da mahimmanci (zaka iya samun ƙarin bayani a ƙasa wannan shigarwar).

Tarihin wasan tseren ruwa

kelly Holmes mai tallata wasan tseren ruwa
kelly Holmes mai tallata wasan tseren ruwa

Yadda aqua jogging ya zama sananne

Aquarunning wasa ne da Kelly Holmes ya shahara a cikin 2000.,

Me ya sa Kelly Holmes ya yi amfani da fasahar aquarunning

Ya kamata a tuna cewa 'yar wasan da ake magana a kai, kafin ta lashe tagulla a gasar Olympics, ta samu rauni wanda ya hana ta yin atisayen nesa, kuma a dalilin haka ta taimaka wa kanta da motsa jiki.

Ta wannan hanyar, amfani da aquajogging yadda ya kamata don shawo kan cutar da kuma samun dacewa ga gasar duniya.

Bayan haka, Holmes ya lashe lambobin zinare biyu a Athens 2004 a tseren mita 800 da 1500.

Don haka, godiya ga gudummawar 'yar wasan Olympic Kelly Holmes, aquarunning wasa ne da ya sami babban abin sha'awa.

Kuma, ko da yake kiwo wani wasa ne da ya riga ya kasance wani ɓangare na horar da 'yan wasa da yawa, a lokacin wasannin Olympics na Sydney ne da gaske aquajogging ya fito fili.

Gudu a cikin tafkin: Yaya nisa idan aka kwatanta da gudu a kan ƙasa

ruwa gudu
ruwa gudu
Gudun
Gudun

Daidaita tsakanin aquajogging da gudu

Daidaitawa tsakanin motsa jiki na aquajogg da gudu

Kamar yadda za ku ji a cikin shirin, ba a sami takamaiman daidai ba a cikin adabi tsakanin kiwo da guje-guje a busasshiyar ƙasa.

Teburin daidaitawa BAI KASANCEWA ba tsakanin tseren ruwa da gudu

horon gudu aqua
horon gudu aqua

Da niyyar samun damar warware tambayar da aka yi game da dangantaka tsakanin gudana a cikin ruwa da a kan tudu. Luis, yana sha'awar auna wannan, ya ƙirƙiri tebur mai daidaitawa bisa ga kwarewarsa tare da aquajogging fiye da shekaru 4.:

60 - 70%: Wannan shine nau'in horo na haske zone 2.
  • Sama ko ƙasa da haka kowane mita da kuka yi aquarunning a cikin tafkin yana daidai da mita 10 akan ƙasa.
  • Misali: mita 1000 a cikin tafkin (wahayi 40 na mita 25) daidai yake da kilomita 10 a kan ƙasa.
70 - 90%: Wannan motsa jiki ne mai kama da ƙoƙarin da kuka yi a kan tsere na minti 2172 ko fiye.
  • A wannan yanayin, kowane mita da kuka yi aquarunning discipline, yana daidai da mita 11 a ƙasa. Misali: 2125 mita a cikin tafkin (85 pool na 25 mita) daidai da 24 kilomita a kan kasa.
90 - 100%: Wannan motsa jiki ne mai kama da ƙoƙarin da kuka yi a cikin zaman gudun hijira.
  • . Kowane mita da kuka yi aquarunning a cikin tafkin yana daidai da mita 13 akan ƙasa. Misali: mita 600 a cikin tafkin (wahayi 24 na mita 25) sun yi daidai da kilomita 8 akan hanya.

Gwajin dangantakar nisan gudu a cikin ruwa zuwa ƙasa

gudu
gudu

Na gaba, wannan bidiyon yana nuna mai yin wasan motsa jiki a cikin tafkin wanda ke da damuwa don sanin haɗin kai tsakanin gudu a cikin tafkin ko yin shi a ƙasa.

To, shi da kansa ya yarda cewa bai taba samun wata dabarar kimiyya da ta warware wannan lissafin da kanta ba.

Na shineTa wannan hanyar, mai gudu ya dogara da kansa akan gwaje-gwaje da yawa don samun nasarar cirewa na sirri: nisan da yake yi a cikin tafkin yana daidai da sau 8 ko 9 abin da ya yi a ƙasa.

Bidiyo na nisan da za a daidaita mita 100 a cikin tafkin vs gudu a kan ƙasa

Gudu a cikin tafkin: Yaya nisa idan aka kwatanta da gudu a kan ƙasa

Menene amfanin gudu da tafiya cikin ruwa?

tseren ruwa
tseren ruwa

Menene amfanin aquarunning?

Da farko, mun ambaci fa'idodin ilimin kimiya na aquarunning don zama kanmu kuma daga baya za a bayyana ɗayansu.

aqua gudu amfanin

  1. Da farko, aquarunning yana rasa nauyi kuma yana ƙone kcal mai yawa
  2. Yana goyan bayan haɓaka fasahar gudu
  3. Ganin cewa yana ƙarfafa tsokoki
  4. Hakanan yana haɓaka mafi kyawun daidaito.
  5. Inganta lafiyar zuciya da jijiyoyin jini
  6. Yana ƙara ƙarfin numfashi
  7. Rage yiwuwar raunin haɗin gwiwa da tsoka
  8. Mai dacewa don magance arthritis
  9. Madalla don farfadowa na farfadowa na rauni
  10. Hanyoyin warkewa akan damuwa, damuwa

1º Amfanin aquarunning na gudana a cikin ruwa

aquarunning slimming

aquarunning adadin kuzari
aquarunning adadin kuzari

ruwa gudu calories

Aquaruning kcal

Aquarunning Calories: Kuna iya ƙone tsakanin adadin kuzari 300 da 500 a cikin mintuna 45.

tseren ruwa 

An kayyade cewa minti 15 na motsi a cikin ruwa yana daidai da minti 40 na tsere daga cikinsa.

Don haka ƙona ƙarin adadin kuzari a cikin ɗan lokaci kaɗan kuma ƙara sautin tsoka godiya ga juriya na ruwa.

Motsawa cikin ruwa yana wakiltar ƙoƙari sau 12 fiye da wanda aka samar ta hanyar juriya ta iska.

Bugu da ƙari, matsayi na tsaye a cikin ruwa na ruwa yana ba da juriya sau 4 fiye da matsayi na yanayi a cikin iyo.

Gudun gudu a cikin ruwa yana taimakawa ƙona adadin kuzari da rage kiba

A takaice dai, wannan motsa jiki ne na zuciya da jijiyoyin jini, zuciya za ta fara bugawa da sauri da kuma zubar da jini mai yawa ta yadda tsokoki za su iya fuskantar kalubale kuma hakan zai taimaka maka ƙona calories, rasa mai da kuma zama lafiya. 

Gudun ruwa na iya kawar da kiba ko kiba

yaki kiba
Wani mahallin inda aka ba da shawarar gudu a cikin ruwa yana cikin shirye-shiryen asarar nauyi saboda:
  • Rashin tasiri shine aikin lafiya ga haɗin gwiwar mutane masu kiba.
  • La buoyancy a cikin ruwa yana saukaka motsin wadannan mutane dangane da busasshen ayyukan.
  • Wani aiki ne da jikin masu aikin ke kasancewa a karkashin ruwa daga idanun sauran mutane, lamarin da mutane da yawa ke yabawa.

2º Amfanin Aquarunning na gudana a cikin ruwa

Taimakawa inganta fasahar gudu

dabarar sana'a
dabarar sana'a

El aquarunning Yana ba da damar takamaiman horo na ɗan wasa, haɓaka ƙarfin bugun jini, yayin haɓaka ƙarfi + juriya da guje wa tasiri akan haɗin gwiwa.

Ko da yake aquarrunning wani tsari ne da kowane mai gudu zai iya haɗawa cikin horon su, koyaushe ya zama mai dacewa. Ba za a iya ɗauka a matsayin horo kaɗai don gudu ba.

Gudu a cikin ruwa na iya inganta yanayin 'yan wasa da yanayin gudu

Hakazalika, rundunonin matsawa da ke tallafawa fayafai na intervertebral na kashin baya suna raguwa sosai a cikin ruwa.

Saboda waɗannan dalilai, yawancin 'yan wasa sun haɗa da wannan aikin don ci gaba da inganta ƙarfinsu na jiki don guje wa lodin da tseren al'ada ya kunsa.

3º Amfanin Aquarunning na gudana a cikin ruwa

Sauti da ƙarfafa tsokoki a cikin ruwa

Amfanin aquarunning

Mun gudanar da sauti ba kawai kafafu ba, har ma da sauran sassan jiki.

Kusan yayi daidai da motsa jiki tare da ma'auni a cikin dakin motsa jiki, tun da kamar yadda muka gani, ruwa yana ba da juriya kuma dole ne ku yi amfani da karfi a kafafunku don samun damar ci gaba. Ta wannan hanyar, kuna toning da ƙarfafa wani muhimmin rukuni na tsokoki: abdominals, glutes, quadriceps, biceps femoris, adductors, calves ...

Hakanan ana ƙarfafa haɗin gwiwa tun lokacin da motsin da aka yi a ƙarƙashin ruwa yana da abokantaka da mutunta su, yana guje wa haɗarin rauni. 

Ruwa yana sauƙaƙa damuwa na tafiya akan ƙasa, guje wa haɗarin rauni da samar da yanayi mai aminci. Bugu da ƙari, godiya ga juriya na ruwa, kuna samun tausa kuma ba dole ba ne ku ɗauki nauyin ku.

4º Amfanin Aquarunning na gudana a cikin ruwa

Tafiya cikin ruwa yana inganta daidaito

jogging
jogging

Ruwa wani abu ne marar ƙarfi, saboda haka, dole ne ku daidaita jikin ku kuma ku kula da daidaito yayin tafiya cikin wannan matsakaici.

Amma abu mai kyau a cikin wannan yanayin shine, idan kun fadi, za ku yi shi a hankali, ba tare da wani ciwo ko hadarin rauni ba. 

5º Amfanin Aquarunning na gudana a cikin ruwa

Kula da inganta lafiyar zuciyar ku

inganta jini wurare dabam dabam ruwa hawan keke

Babban aiki don yaduwar jini

Wannan aikin yana da kyau don inganta yanayin jini mara kyau tun da ba kawai motsa jikin ku ba amma kuna samun tausa akai-akai lokacin yin motsi a cikin ruwa.

Bugu da ƙari, matsin lamba na hydrostatic yana kunna wurare dabam dabam na jini, yana aiki akan veins da capillaries.

Saboda matsi na hydrostatic (yadda ruwa ke matsawa bangon tafkin) zuciyarka za ta doke 10 zuwa 15 kasa da yin irin wannan ƙoƙarin a waje.

Amfanin gudu a cikin ruwa na 6

Yana ƙara ƙarfin huhu

ƙara ƙarfin huhu

Wannan motsa jiki yana taimakawa inganta numfashi, don haka ƙarfin huhu yana ƙaruwa.

Amfanin gudu a cikin ruwa na 7

Rage yiwuwar raunin haɗin gwiwa da tsoka

ƙarfafa gidajen abinci

Kuna guje wa tasirin haɗin gwiwa.

An kauce wa tasirin da ke gudana na al'ada a kan haɗin gwiwa, don haka raunin da ya faru ba zai faru ba saboda wannan dalili.

Buoyancy na ruwa yana ɗaukar matsa lamba daga haɗin gwiwa kamar gwiwa da hip, baya ga tasirin buoyancy yana ɗaukar kaya daga kashin baya a kan ƙarfin nauyi, yana sauƙaƙe mafi kyawun motsi gabaɗaya.

Amfanin gudu a cikin ruwa na 8

Yana da amfani ga mutanen da ke fama da arthritis

arthritis
arthritis

buoyancy na ruwa yana ba ku damar yin aiki a cikin yanayi mai aminci, inganta motsin haɗin gwiwa kuma yana rage damuwa.

Arthritis cuta ce da ke tare da zafi, taurin kai da kumburin gabobi.

A wannan yanayin, zai fi kyau a yi tafiya a cikin ruwan tafkin mai zafi, tun da ruwan zafi yana kara yawan zafin jiki, yana fadada jini kuma yana kara yawan jini, wanda zai iya rage zafi. 

Bugu da ƙari, an shawarci mutanen da ke fama da ciwon huhu don yin jinkirin motsi da sarrafawa. 

Amfanin gudu a cikin ruwa na 9

Farfadowa da rigakafin rauni

rauni na tsoka

Gina ƙarfi da jimiri: Kyakkyawan farfadowa na farfadowa, musamman ga ƙwararrun masu tsere waɗanda ke shawo kan raunin da ya faru.

Aquiarunning da rauni rehabilitation

Gyaran raunuka shine filin da aka fi amfani da ruwa a al'ada.

Babban dalili shi ne cewa gudana cikin ruwa shine a ayyukan da ba su da tasiri wanda kullum raunin da ya faru ba ya hana mutum yin aiki aquarunning.

Yana da manufa don dawowa daga raunin wasanni: Yana ba ka damar ƙayyade ƙarfin motsa jiki

Kai ne ke da iko, don haka za ku ƙayyade yadda kuke son horarwa. Saboda haka, yana da cikakkiyar motsa jiki ga tsofaffi waɗanda ba su yi motsa jiki ba tsawon shekaru, ko da ba su san yadda ake yin iyo ba, tun da motsa jiki ya ƙunshi tafiya a cikin ruwa, ba kome ba kuma ba kome ba. 

Gudu ba tare da tasirin dabi'a na yin shi a kan pavement ba. Mafi dacewa don dawo da masu gudu.

Kuna iya saita taki da kanku kuma daidaita ƙarfin zuwa yanayin jikin ku ta hanyar ƙalubalantar kanku don yin tafiya da sauri yayin da kuke jin ƙarin ƙarfin gwiwa ko ta ƙara lokacin da kuke aiwatar da wannan aikin. 

Aquajogg, ƙarfafawa da dawo da raunuka

Aquarunning, ƙarfafawa da dawo da raunuka

Aquarunning azaman hanyar dawowa

El aquarunning ya tabbatar da zama a m hanya don rage ko rage zafi lalacewa ta hanyar kumbura ko taurin kai idan aka kwatanta da sauran ayyukan

Wani mahallin da ake amfani da irin wannan horo shine azaman hanyar dawowa bayan wasa ko gasa.

Aquarunning a cikin mutanen da ba a horar da su ba

El aquarunning An nuna cewa yana da tasiri wajen inganta wasu ƙwarewa a cikin mutanen da ke da ƙananan yanayin jiki.
  • Ya karu karfin zuciya da jijiyoyin jini da kuma da karfi tsokoki na sama da na ƙasa.
  • Dokokin hauhawar jini a cikin mutanen da ba a horar da su ba masu shekaru 60-75.
  • rage zafi a mutane da fibromyalgia.
  • Rage % na kitsen jiki a ciki mutane masu kiba.

Amfanin gudu a cikin ruwa na 10

Yin tafiya cikin ruwa yana taimakawa wajen shakatawa:

shakatawa sakamako wasan ninkaya

Wannan aikin ya dace don yaƙar tashin hankali da tashin hankali da aka tara cikin yini

, don haka yana inganta yanayi. Ruwa yana ba da tasirin tausa akan jiki, wanda ta atomatik yana ba da jin daɗin shakatawa.

Ayyuka ne mai daɗi sosai

Zuwa wurin motsa jiki, gudu ko hawan keke za a iya fahimtar waɗanda ba sa jin daɗin wasan na wani aiki, kuma sun sadaukar. Duk da haka

Yin tafiya cikin ruwa abu ne mai ban sha'awa da sauƙi, mai girma ga tsofaffi masu girma tun lokacin da za ku iya tafiya a matsayin ma'aurata ko a cikin rukuni suna magana, kamar yadda kuke yi yayin tafiya a kan titi. 


Fihirisar abubuwan da ke cikin shafiAquarunning (jogging a cikin ruwa)

  1. aquarunning menene
  2. Gudu a cikin tafkin: Yaya nisa idan aka kwatanta da gudu a kan ƙasa
  3. Menene amfanin gudu da tafiya cikin ruwa?
  4. rashin amfani da ruwa gudu
  5. Abubuwan da ake buƙata na aquarunning: Aquarunning bel
  6. Abu na biyu don aquarunning da ake bukata: Aquarunning takalma
  7. Dabarar aquarunning
  8. Yadda ake gudu karkashin ruwa?
  9. wasan motsa jiki na aqua
  10. Abin da za a yi don sanya aquajogging ya fi jin daɗi?
  11. tukin ruwa
  12. Bambanci mai laushi na aquarunning: Tafiya a cikin tafkin
  13. Kiɗa don aquarunning

rashin amfani da ruwa gudu

aquarunning disadvantages
aquarunning disadvantages

Contraindications na aikin gudu na ruwa

Sanar da malami idan muna cikin tsarin farfadowa

Ba shekara ba Duk da haka, dole ne a sanar da malamin ko akwai wani rauni ko kuma bukatar gyara.

Rigakafin mata masu juna biyu suyi aquajogger

aquagym mai ciki

A haƙiƙa, wannan aikin na ruwa ana ba da shawarar sosai ga mata masu juna biyu, a taƙaice, iyakokin motsa jiki zai dogara ne akan yuwuwar kowane ɗayan kuma koyaushe zai kasance mai daidaitawa da alamar ƙwararrun ƙwararrun ƙwararrun masu gudanar da wasan tsere.

raunin gudu

Gudun gudu yana da wasu illoli daga mahangar aiki

  • Hakika, yana buƙatar samun damar yin iyo da isassun kayan aikiBaya ga kuɗin zama memba don samun damar wurin horo, azuzuwan na iya haifar da ƙarin farashi.
  • Hakazalika, dole ne a sami isasshen sarari a matakin yanayin yanayi, tare da yuwuwar iya kunna kiɗan kuma yana da wuraren aminci.
  • Ko da yake ayyukan ruwa gabaɗaya suna kashe kuzari fiye da yawancin ayyukan da ake yi a daidai gwargwado, saboda ƙarfin juriya na ruwa. saurin da za a iya yin motsi ya ragu da yawa. 

Ƙananan zuba jari don azuzuwan aquarunning

farashin aquarunning azuzuwan
farashin aquarunning azuzuwan
  • Duk da yake Hakanan yana da tsada fiye da sauran wasannin da ake yi a waje, kodayake yawanci yana da araha ko kuma an haɗa shi cikin kuɗin motsa jiki. cewa a farkon sama da duka, za ku ji ɗan jin daɗi na son tafiya da sauri fiye da yadda ruwa ya ba ku damar.
  • Don ƙarasa, Ana buƙatar saka hannun jari a wasu takamaiman kayan aquarunning kamar bel ko takalma na ruwa.

Abubuwan da ake buƙata na aquarunning: Aquarunning bel

bel mai gudu
bel mai gudu

Dole kayan aikin aqua-jogging

Belt don aquarunning don yin wasanni masu inganci

Belin jogging na Aqua: Inganta aikinku da juriya tare da bel na tsere don wasannin ruwa da horar da ninkaya.

Da farko dai, bel ɗin aqua jogging shine kyakkyawan tallafi don wasanni na ruwa da motsa jiki don inganta motsi.

Hakanan, yi amfani da bel don haɗa ayyukan motsa jiki na ruwa tare da motsa jiki na yau da kullun.

Har ila yau, yana da kyau a ambaci cewa bel ɗin ruwa yana sauƙin dacewa da siffar ku, ba tare da la'akari da shekarun ku ko ƙarfin ku ba.

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.

A ƙarshe, tare da motsa jiki na ruwa kuna inganta juriya, ƙarfi da sassauci. Ga hanya, yi amfani da bel ɗin yin wasan motsa jiki na ruwa, rage kiba. don koyon yin iyo da ƙarfin gwiwa ko don taimaka muku a cikin motsa jiki don haɓaka ƙwarewar mota.

Aqua jogging bel fasali

Fa'ida

amfani da aquarunning bel

Wannan bel ɗin cikakke ne don dalilai daban-daban, kamar koyon yin iyo, wasan motsa jiki na ruwa, gudana a cikin ruwa ko ma shakatawa tare da jarida a cikin tafkin waje da iyo ba tare da wahala ba.

Mafi kyawun iyo

buoyancy bel iyo

Godiya ga kumfa mai inganci na PE, buoyancy yana da kyau a lokacin wasanni na ruwa; babba baya yana da ƙarin tasirin tallafi.

Belin jogging na aqua yana da siffar ergonomic wanda ke da dadi a jiki.

aquajogging bel abu

Babban kumfa PE mai inganci shine ingantaccen tallafi don irin wannan aikin. Ba za ku damu da zama a kan ruwa ba.

Kayan aiki da ƙira na bel na aquajogging suna ba ku damar amfani da shi zuwa matsakaicin ba tare da iyakancewar motsa jiki ba kuma koyaushe kuna da mafi kyawun sarrafa numfashi yayin motsa jiki.

Daidaita bel zuwa bukatun ku

daidaitacce aquarunning bel

Haɗawa da kwance bel ɗin kujera yana da sauri da aminci.

GIRMAN UNIVERSAL

Saboda girmansa na duniya da madauri mai daidaitacce, bel ɗin ninkaya ya dace da kowa wanda nauyinsa ya kai kilo 100.

Yadda ake saka bel ɗin aquarunning

bel na tseren ruwa
bel na tseren ruwa

Belin Aquajogging yana da sauri da sauƙi don sakawa

  • Don masu farawa, tare da taimakon amintaccen rufewar karye da sabon saƙon sa na sauri, yana da sauƙin amfani.
  • Godiya ga rufewar sa, sanya shi yana ɗaukar ɗan lokaci kaɗan.
  • Sanya shi kusa da kugu kuma rufe shi da dannawa.
  • Yanzu zaku iya daidaita bel ta hanyar ja madauri.
  • Da kyau, yi haka har sai bel ɗin ya ji daɗi amma amintacce. Kawai daidaita girman kugu kuma ku ji daɗin motsa jiki a cikin ruwa ba tare da damuwa ba.

Yadda ake saka bel ɗin aquajogging yadda ya kamata

bel mai gudu
bel mai gudu

Mafi dacewa don motsa jiki na motsa jiki a cikin ruwa: Yi amfani da bel ɗin aquajogging bin ƴan jagorori.

  1. Tabbatar cewa ruwan da kuke motsa jiki yana da zurfi sosai yadda ƙafafunku ba su taɓa shi ba.
  2. Tsaya madaidaiciyar matsayi tare da kafadu sama da kwatangwalo.
  3. Lokacin da kuke yin jerin motsa jiki, ɗauki tazara don murmurewa.
  4. Godiya ga bel ɗin kumfa na PE, darussan ba za su yi nauyi ba kamar dai kun yi su daga cikin ruwa, duk da haka yana da kyau ku huta.

Yadda bel ɗin aqua jogging ke aiki

Aqua Jogging Belt Operation

Sayi bel mai ruwa

Farashin bel aquarunning

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

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Beco - Belin horo don wasanni na ruwa

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Speedo Unisex-Adult Belt

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Abu na biyu don aquarunning da ake bukata: Aquarunning takalma

aqua gudu takalma
aqua gudu takalma

  • Dangane da yin aikin aqua-gudu, ana bada shawarar yin amfani da takamaiman takalma don wasanni na ruwa.
  • Cressi booties

    cressi booties
    Danna mahaɗin da ke biyowa don turawa zuwa: Samfurin takalma na Pool akan gidan yanar gizon Cressi na hukuma

    Tarihin Slippers pool Cressi

    An haifi kwarewar Cressi a cikin 1939 godiya ga 'yan'uwan Edigio da Nanni, masu sha'awar teku kuma tare da tsinkaya na asali don ƙira da ƙira. Ta haka ne aka fara sana'ar abin rufe fuska da bindigogi na farko. A cikin 1946, samfuran su sun zama sananne sosai cewa an kafa Cressi na yanzu a Genoa. Tun daga wannan lokacin, kasuwancin iyali yana haɓaka, tsarawa da kuma samar da kayan wasanni waɗanda suke kasuwa a duk faɗin duniya.

    Cressi Reef Boots

    cressi ruwa takalma

    Peculiarities Pool takalma Cressi Water Shoes

    Cressi Water Shoes ne wraparound slippers An yi shi da abu mai laushi, na roba da haske. zane tafin kafa anti-zamewashebur an huda a kan kusan dukkan fuskarta ƙarfafawa a ƙafa da diddige. Jin dadi sosai ga wuraren waha, jiragen ruwa da jetties, su ma sun dace da tafiya.

    • An yi shi da abu mai laushi, na roba da haske
    • Takalmin zamewa
    • hurumi shebur
    • Jin dadi sosai ga wuraren waha, jiragen ruwa da jetties
    • Mafi dacewa don tafiya
    Game da Cressi eef ruwa takalma
    mutum bootiescressi aqua gudu takalmasilifas marasa zamewafamfun mata
    Wraparound slippers yi a cikin wani abu mai laushi, na roba da haske. Cikakke don wuraren waha, jiragen ruwa da magudanar ruwa.shebur ne an huda a kusan dukkanin samansa, yana ba da damar wucewar iska da fitowar ruwa.Manufa a kasa godiya ga resistant tafin kafa y anti-zamewa.M da haske, tare da ƙarfafa yatsa da diddige don kare ƙafafu manufa don ɗauka a tafiya.
    Takalmin wasanni na ruwa Cressi Water Shoes

    Cressi Reef Boots

    cressi reef pool slippers
    cressi reef pool slippers

    Peculiarities Cressi Reef Boots

    Cressi Reef ruwa takalma review
    cressi reef neoprene booties
    cressi reef booties
    Cikakken takalman ruwa na Cressi Reef
    cressi reef man pool slipperscressi pool takalmatakalman cressi marasa zamewacressi ruwa takalma
    Domin kowane irin wasanni na ruwa
    Kyakkyawan takalma ga kowane nau'in wasanni na ruwa, yana ba ku damar amfani da su a cikin ruwa, a bakin rairayin bakin teku ko a kan duwatsu.
    Abubuwan inganci masu inganci
    Yana haɗe fanalan neoprene masu nauyi 1.5mm tare da wuraren raga masu sassauƙa na numfashi.
    100% rashin zamewa
    Mai jurewa kuma 100% mara zamewa akan kowane nau'in saman, bushe ko rigar.
    Velcro rufewa
    Tsarin rufe Velcro don babban tallafi.
    Cressi Reef ruwa takalman wasanni

    Cressi 1946 takalma

    cressi 1946 booties

    Halayen Cressi 1946 Boots

    Cressi Aqua Shoes 1946 slippers su ne haske, manufa don lokacin kyauta kuma ya dace da tafiya a kan titi, kusa da ruwa da cikin ruwa. Suna kare ƙafafu daga yashi mai zafi, duwatsu, urchin teku, wurare masu duwatsu da kasa maras kyau. Ana iya amfani da su da ƙafar ƙafa. La pala An yi shi da masana'anta da aka cire, don haka suna bushewa da sauri kuma suna barin ƙafar ta yi numfashi. tafin tafin huda domin ruwa ya fita, kafa ya bushe.

    • Mafi dacewa don tafiya a kan busasshiyar ƙasa kuma cikin ruwa
    • raga na sama
    • Takalmi mai sassauƙa da raɗaɗi don ruwan ya tsere kuma ƙafar ta bushe
    • Akwai shi cikin launuka masu haske daban-daban

    Cressi 1946 takalma takalma

    cressi 1946 takalman ruwacressi 1946 aqua gudu takalmacressi 1946 aqua gudu takalmaaqua Run shoes cressi
    tafin tafin huda domin ruwa ya fita, kafa ya bushe. Ta wannan hanyar, ƙafar na iya yin gumi cikin sauƙi idan aka kwatanta da sauran takalma na ruwa na kowa.La pala An yi shi da masana'anta reticulated, don haka suna bushewa da sauri kuma suna barin ƙafar ta numfashi. Wannan bayani yana kiyaye ƙafar iska ko da a mafi zafi kwanaki na bazara.¡Makada na roba babu bukatar daure! Waɗannan makada suna rufe kan instep, suna daidaitawa da kowane nau'in abin wuya, yayin da fenti karfe eyeletsSuna ba da ƙare na musamman ga takalma.Tushen masana'anta tare da tambarin Cressi yana da hannu a saman wanda za'a iya amfani dashi azaman taimako lokacin saka silifas.
    Aquarunning takalma Cressi 1946

    Cressi Boots reviews

    Cressi booties ra'ayin bidiyo

    Na gaba, a cikin wannan bidiyon suna gabatar muku Cressi 1946 Aqua Shoes Shoes Sports Shoes don Amfani da Ruwa, Mai daɗi da numfashi.

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    Cressi booties ra'ayi

    Dabarar aquarunning

    Dabarun aquarunning
    Dabarun aquarunning

    Aqua run horo

    Gwada aikin motsa jiki na aqua

    Don gwada gudu ko tafiya a cikin ruwa, dole ne kawai ku gabatar da wani sashi na jiki a ciki kuma kawai kuyi tafiya. Hakanan zaka iya gudu ko tafiya baya. Ruwa mai dadi yana kunna zagayawan jini kuma yana inganta dawowar venous mafi kyau kuma a cikin ruwan gishiri muna amfana da gishirin ma'adinai da abubuwan gano abubuwan da ke cikinsa. 

    Halayen Aquarunning: Abubuwan la'akari don yin aikin wasan iyo

    aquajogg
    aquajogg

    Ina ake yin aquarunning?

    A cikin wane ruwa za a yi aquajogg

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

    Wannan ƙwarewa yana haɓaka godiya ga ƙananan tasirinsa da fa'idodinsa don dawo da raunuka

    Yaushe za ku iya yin tseren ruwa?

    Aquajogg: Ana iya yin shi a lokacin rani ko ma a cikin hunturu

    tare da rigar rigar, haka ma, a cikin ruwa a 12 ko 13 ° C, ƙarin adadin kuzari suna ƙone. Gabaɗaya, ruwa shine ingantaccen kayan aikin horo yayin da yake daidaitawa kai tsaye zuwa ƙarfin da kuke yi akansa, yana ba da juriya a kowane bangare kuma wannan yana da kyau ga: 

    Bambance-bambance tsakanin nau'in ruwan da muke yin aquajogg a ciki

    gudu a cikin ruwa
    gudu a cikin ruwa

    Horar da rashin daidaito gwargwadon ruwan da muke tafiya a ciki

    • 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.

    Yadda za a matsa don aquajogging?

    daidai matsayi na aquarunning

    aqua jogging

    Manufar aikin shine a kwaikwayi tseren akan saman.

    Tare da matsalar buoyancy da bel ɗin ya warware, dole ne mutum ya sanya jiki ya motsa kamar haka:

    • An gano gawar dan karkata Yana da matukar mahimmanci don kula da madaidaiciyar matsayi kuma tare da kafadu daidai daidai da kwatangwalo. Yawancin mutanen da aka gani a karkashin ruwa suna karkata gaba da yawa. Babu shakka buoyancy yana rinjayar wannan ikon tsayawa tsaye.
    • Shugaban ya fita daga ruwa da kuma duba gaba (ba kasa ba).
    • Hannu suna sassauta ba tare da turawa ko tura ruwa da su ba.
    • Rufe hannuwanku kadan kamar lokacin da kuke gudu. Ba wai kawai wannan yana kwaikwayon dabarar gudu mai kyau ba, amma yana hana ku yin magudi da yin iyo maimakon gudu a cikin ruwa. Kada ku yi amfani da hannayenku azaman faranti.
    • Hannun gwiwar suna lanƙwasa 90º.
    • El Ana yin motsin hannu daga kafadu.
    • Ka yi tunanin kana tsalle kan ganga na giya kana tura su baya. Manufar ita ce cewa da gaske kuna haɓaka motsi na gwiwoyi lokacin da kuka hau kuma ku shimfiɗa ƙafar baya da kyau.
    • Dorsiflex ƙafafunku. Ko da yake ba a sane kake yi a ƙasa ba, lokacin da ka gudu yatsan yatsan hannunka suna nuni kaɗan zuwa ga shinshininka. Yi ƙoƙari don kiyaye wannan motsin gudu na dabi'a.
    • Kwankwasa kwankwaso 70º yayin da guiwa kuma ke murzawa. A cikin motsi na ƙafar ƙafa, hip yana ƙaddamar da digiri 5 yayin da gwiwa ya shimfiɗa cikakke.
    • Hakanan idon sawun yana yin dorsiflexion da jujjuyawar tsirrai tare da gwiwa da kugu.

    Matsayi don horar da tseren ruwa

    Matsayi don horar da tseren ruwa
    Matsayi don horar da tseren ruwa

    Matsayin da ya dace don motsa jiki a cikin tafkin

    Lokacin gudu a ƙarƙashin ruwa, jiki dole ne ya kasance a tsaye kamar yadda zai yiwu, guje wa karkatar da ƙirji na gaba da kiyaye haɗin gwiwar hannu da ƙafafu kamar motsin da suke yi lokacin gudu a kan busasshiyar ƙasa.

    Don tafiya a cikin ruwa, tsayin da ruwa yake da muhimmanci

    tsayin ruwa don tafiya a cikin tafkin

    Canjin hawan ruwa don horarwa a cikin horon aquarunning

    Mafi girman tsayin ruwa, ƙarin juriya zai sa mu

    , Abin da ya fi dacewa shi ne tsayin ruwa bai wuce kugu ba, yana da muhimmanci a guji tafiya akan ƙafar ƙafa, da kuma mayar da baya.

    Aiwatar da ƙarfi don aquarunning horo bisa ga matakin ruwa

    Kwatanta ƙarfin da aka yi amfani da shi lokacin gudu akan ƙasa vs. Gudun cikin ruwa
    amfani da karfi don aquarunning bisa ga matakin ruwa
    amfani da karfi don aquarunning bisa ga matakin ruwa

    Dabarun aquarunning

    fasahar aquarunning
    fasahar aquarunning

    Akwai dabaru guda biyu don gudu a ƙarƙashin ruwa

    Da farko, ya kamata a lura cewa duka fasahohin suna sa jiki yayi aiki a irin wannan hanya kuma yana buƙatar injiniyoyi iri ɗaya.

    1. Da farko, akwai dabarar aquarunning da za ku yi gudu a cikin ruwa har zuwa kugu wanda kuke gudu tare da ƙafafunku a kan kasan tafkin.
    2. Na biyu kuma kuna da wata hanyar da mai gudu ya nutsar da shi sosai a cikin ruwa wanda ƙafafunsu ba za su iya taɓa kasan tafkin ba. A cikin wannan fasaha ta biyu, masu gudu suna maimaita motsin gudu ta wurin zama ko kuma ci gaba a hankali. 

    Dabarar yin daidaitaccen aikin ruwa-gudu

    Wani ɓangare na kyakkyawan motsa jiki ya haɗa da lokutan dawo da aiki da kuma m. Dukansu biyu suna da mahimmanci don dacewa da dacewa, mafi kyawun aiki a ranar tseren da rigakafin rauni.

    Aqua-jogging ko gudu a cikin ruwa yana ba da babban zaɓi don zaman dawowa mai aiki.

    Yana iya ma maye gurbin horo na ƙasa idan kuna fuskantar rauni wanda ya tsananta da tasiri.

    Bidiyon aquarunning na fasaha

    Bidiyon ya nuna dabara da alamar gudu a karkashin ruwa.

    Dabarar aquarunning

    Aqua jogging masu canji

    aquarunning menene

    Ana gane masu canji guda uku azaman aquajogging:

    Maɓalli na 1st aquarruning: Tasirin Sifili

    • A cikin misali na farko, muna da tsarin aquajogging na sifili, wanda ya ƙunshi Gudu da injin tuƙi a cikin ruwa mai zurfi fiye da tsayin ku.

    2nd m aquarruning: 80% tasiri

    • A lokaci guda, akwai kuma zaɓi na 80% tasiri wanda ya ta'allaka ne a guje ko tafiya a cikin tafkin yana taɓa ƙasa.

    Matsalolin ruwa na 3: Submersible band:

    • A ƙarshe, akwai kuma nau'i na uku na aquajogging, wanda a cikinsa ake amfani da band ɗin da ke ƙarƙashin ruwa don samun damar nutsewa.

    Yadda za a ƙara juriya a cikin aquajogg

    Yadda za a ƙara ƙarfin ƙarfin juriya na motsa jiki

    Yadda za a ƙara ƙarfin ƙarfin motsa jiki

    A cikin layi daya, ana iya motsa hannaye da makamai ta cikin ruwa, wani zaɓi shine amfani da tufafin hannu ko wasu na'urori don ƙara juriya.

    Ana ba da shawarar takalman roba da suka dace sosai don taimakawa kula da jan hankali a kasan tafkin.

    Fitness aqua yana gudana tsanani

    aqua guje fitness

     Don sarrafa ƙarfin motsa jiki shine auna bugun zuciya.

    Duk da haka, ba a ba da shawarar yin amfani da shi ba Wannan siga tun saboda sakamakon da aka samu daga matsin lamba na hydrostatic, bugun zuciya a cikin ruwa yana raguwa tsakanin 10 zuwa 17 lashe minti daya.

    Sabili da haka, yana da matukar wahala a tabbatar da cewa ƙarfin motsa jiki ya isa don manufar horo ta hanyar bugun zuciya (4).

    A gefe guda, an nuna masu canji irin su cadence ko kewayon aikin da ake iya gani (RPE) don auna ƙarfin aquarunning.

    Na gaba, ƙayyadaddun ma'auni na RPE don aquarunning David K. Brennan ya halitta:
    RPE a cikin aquarunning

    Fihirisar abubuwan da ke cikin shafiAquarunning (jogging a cikin ruwa)

    1. aquarunning menene
    2. Gudu a cikin tafkin: Yaya nisa idan aka kwatanta da gudu a kan ƙasa
    3. Menene amfanin gudu da tafiya cikin ruwa?
    4. rashin amfani da ruwa gudu
    5. Abubuwan da ake buƙata na aquarunning: Aquarunning bel
    6. Abu na biyu don aquarunning da ake bukata: Aquarunning takalma
    7. Dabarar aquarunning
    8. Yadda ake gudu karkashin ruwa?
    9. wasan motsa jiki na aqua
    10. Abin da za a yi don sanya aquajogging ya fi jin daɗi?
    11. tukin ruwa
    12. Bambanci mai laushi na aquarunning: Tafiya a cikin tafkin
    13. Kiɗa don aquarunning

    Yadda ake gudu karkashin ruwa?

    ruwa fitness aqua guje
    ruwa fitness aqua guje

    Wane irin motsa jiki ne kuma menene kamar gudu a ƙarƙashin ruwa?

    Yadda za a yi aquarunning?

    Duk abin da kuke yi a busasshiyar ƙasa za ku iya kwafi a cikin ruwa. Daga yankin haske sosai 2 motsa jiki zuwa tazara mai sauri. Muna ba da shawarar ku yi nazarin daidaitattun abubuwan da ke sama, kuma ku daidaita su zuwa ƙwarewar ku. Koyaya, zaku iya yin duk nau'ikan motsa jiki waɗanda aka haɗa a cikin tsari na yau da kullun, sai dai watakila tsaunuka.

    • Dogayen zaman gudu (gudun lokaci).
    • Yanki na 2 ko horo na farfadowa.
    • Bayanan bayanan sama da mintuna 90.
    • Gajeren zaman gudu.
    • Lokaci.

    Kamar yadda ake aikatawa?

    Gudun horo a cikin tafkin

    Ya kamata a gudanar da motsi a cikin mafi zurfi na tafkin. A kowane hali, abu mai mahimmanci shine a dakatar da su don ba da motsin ƙafafu da yardar kaina, ba tare da taɓa ƙasa da ƙafafu ba. Wannan kuma yana ba da damar faɗaɗa madadin a cikin ayyukan dumama daban-daban.

    Don samun damar riƙewa da tsayawa kan ruwa, wajibi ne a kula da daidaitaccen matsayi na jiki. Dole ne ku kiyaye kanku, wuyanku da kafadu daga cikin ruwa, da sauran jikinku a cikinsa, kuna ƙoƙarin kiyaye gangar jikin ku a tsaye.

    Don cimma wannan matsayi, amfani jakar rai, ciki yana yawo ko bel mai kumfa. Duk da haka, akwai kuma ƙwararrun ƙwanƙwasa, waɗanda za su iya ba da tabbaci mafi girma a cikin ruwa da saita matakan horo.

    Ya kamata a ba da hannu da ƙafafu motsi iri ɗaya kamar gudu, tare da motsin motsi na cyclical, kiyaye yanayin jiki kama da trot na kowa, koyaushe gaba tare da ɗaga kai.

    Shirin na yau da kullum zai dogara ne akan yanayin jiki wanda ya fara da aminci da basirar da aka samu a cikin tafkin. Gabaɗaya, ana iya yin jerin 4 ko 5, lokutan aiwatarwa tare da hutu, ko tare da ƙananan ko babba.  

    Kamar duk horo, yana buƙatar ɗumi-ɗumi na baya da ƙananan motsa jiki a ƙarshen.

    Yadda ake yin motsa jiki aqua fitness

    aqua guje fitness
    aqua guje fitness

    Tsari don kyakkyawan aiki na motsa jiki na motsa jiki na ruwa

    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.
    7. A ƙarshe, yin sharhi cewa lokacin da ke gudana a ƙarƙashin ruwa za ku iya amfani da bel na flotation, wanda aka ba da shawarar ga masu farawa har sai sun ji dadi a cikin ruwa don ci gaba da gudu ba tare da bel ba.

    wasan motsa jiki na aqua

    wasan motsa jiki na aqua
    wasan motsa jiki na aqua

    Darussan da aka fi yin su a cikin ruwa shine ƙaura.

    Bangaren farko na atisayen da aka fi yin su tare da motsa jiki na aqua shi ne cewa ana iya yin su daga tsalle sama da komawa zuwa bambance-bambancen matakai daban-daban kamar tsayi da gajere, gajerun matakai, trot step, ƙaramin soja, da sauransu.

    Ko da yake, a wasu matakai za mu iya gabatar da takamaiman motsa jiki irin su Fartlek da ke inganta aikin zuciya da jijiyoyin jini da kuma wadanda kuma suka shafi jiki na sama ko wadanda ke taimakawa wajen daidaitawa da daidaita ginshiƙan ƙwanƙwasa ko ainihin.

    Hakazalika, aikin lumbar da na ciki kuma yana da mahimmanci ga madaidaicin matsayi a cikin tseren.

    Nau'in motsa jiki na aquajogging

    Motsa samfurin don gudu a cikin ruwa

    • 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.

    Aquarunning horo shirin

    Aquarunning horo shirin

    Ayyukan motsa jiki don yin a cikin motsa jiki na aquarunning

    • Don farawa koyaushe kuna yin dumi, mintuna 10 ko 15.
    • Lokaci: Gudu a matsakaicin ƙarfi na mintuna 5 kuma huta 1 ko 2 mintuna. Yi fiye da sau biyu.
    • Ka'ida: Ba dole ba ne ka yi tsalle cikin ruwa ka fara gudu kamar mahaukaci. Muhimmin abu shine ku rarraba motsa jiki sama da mintuna 30 zuwa 45 don ku iya ci gaba da juzu'in da jikinku ya tambaye ku.
    • A tsakiyar wuri mafi zurfi (nisa daga gefuna), shimfiɗa hannunka a cikin gicciye kuma shimfiɗa kafafunku: daya gaba da daya baya. Da sauri kawo hannuwanku kusa da jikin ku kuma shimfiɗa kafafunku tare.
    • Maimaita motsa jiki musanya kafafu. Taka da ƙafa ɗaya a ƙasa da goyan bayan hannu ɗaya a gefen, sanya jikinka daidai da bango.
    • Kawo ɗayan ƙafar gaba, baya kuma yada shi daidai gwargwado gwargwadon yiwuwa. Sannan canza kafafu.

    Aquarunning motsa jiki tebur

    Tsarin motsa jiki na Aquarunning

    Kyakkyawan motsa jiki na aquarunning

    • Minti 5 na motsin haɗin gwiwa daga cikin ruwa.
    • Dumin minti 5 a cikin ruwa.
    • Minti 35 na gudana a cikin ruwa, ko wane salon.
    • Minti 15 na saurin sauƙi.
    • Minti 10 na takamaiman motsa jiki (zai iya zama kowane iri).
    • Minti 10 na raguwar kari don shakatawa.
    • Sakin mintuna 5 tare da motsi a hankali.

    dogon lokacin horo

    Tsarin horo na dogon lokaci ga mutanen da ke da fasaha mai kyau da isasshen yanayin jiki zai iya zama kamar haka (2):

    • Horon 1 (jimlar tsawon mintuna 35):
      • Minti 8 a matakin 2 (ma'aunin Brennan).
      • Minti 7 a daraja 3.
      • Minti 6 a daraja 3.
      • Minti 5 a daraja 3.
      • Minti 4 a daraja 3.
      • Minti 3 a mataki 3-4
      • 2 sets na 1 min. a mataki na 4-5.
    • Horo 2 (tsawon mintoci 25)
      • 1 jerin mintuna 10 a mataki na 3 (Sikelin Brennan).
      • 1 jerin mintuna 10 a matakin 3-4.
      • 1 jerin mintuna 5 a matakin 4.

    Aquarunning na yau da kullun: horon tazara jerin

    A cikin ruwa kuma yana yiwuwa a aiwatar da horo mai ƙarfi (2):

    • 32 min horo
      • 10 sets na 1:30 min. a matakin 3-4 (ma'aunin Brennan).
      • 10 sets na 1 min. a mataki na 3-4.
      • 10 sets na 45 seconds a matakin 4-5.

    aquarunning zaman

    Aqua run class videoe aquarunning exercises + iyo

    Za mu yi babban ƙarfi na yau da kullun a cikin tafkin.

    Haɗa tseren Aqua tare da Swimming, saurin motsa jiki

    1. BUTTERFLY Kuna iya yin: a) Mita 25 a mafi saurin gudu b) 40 seconds zuwa 1 minutes

    2. Gudun a cikin tafkin, za ku iya kasancewa tare da jakar yashi a kan kafadu. Minti 1 zuwa max

    3. BACK a) 25 ko 50m b) 40 sec zuwa 1 minti

    4. Gudu minti 1 zuwa matsakaicin, ɗaukar buhun a gefen dama

    5. Sarrafawa ko rarrafe a) 25 ko 50m iyakar b) 40 seconds ko 1 minti

    6. Gudun minti 1 zuwa matsakaicin, ɗora jakar a gefen hagu

    7. Kirji a) 25 ko 50m max b) 40 seconds ko 1 minti

    Aqua Jogging da Bidiyo na yau da kullun don ƙona kitse!

    Aquarunning class

    Aquarunning class

    wasan motsa jiki na aqua

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

    Don farawa, yi kwaikwayon ƙungiyoyi masu gudana.

    Da zarar an sanya shi daidai, za mu ci gaba da yin motsin da muke buƙatar yi lokacin da muke gudu a kan tsayayye. Ya kamata baki ya yi tsayi sama da ruwa ba tare da ya karkatar da kan baya ba kuma ya sami damar yin numfashi akai-akai. Kai yakamata ya duba gaba maimakon kasa. Jiki yana ɗan gaba gaba, ba tare da yin kuskuren jingina da nisa ba. Rike kashin baya tsaka tsaki. Motsin hannu daidai yake da a saman. Za mu motsa ƙafafu a cikin matsayi mai laushi, lanƙwasa kwatangwalo kimanin digiri 60-80. Kodayake motsinmu yana da yawa ko žasa ba zato ba tsammani, da kyar muke motsawa, za mu kasance a cikin kwanciyar hankali a duk lokacin motsa jiki kuma za mu buƙaci ɗan sarari.

    motsa jiki aquarunning

    Gudun wasan motsa jiki don inganta yanayin gudu

    Aqua-jogging: motsa jiki guda biyu don inganta matsayi lokacin gudu

    Na gaba, a cikin wannan bidiyon mun bayyana abubuwa 2 da za ku iya yi a cikin tafkin don inganta yanayin gudu. Babu shakka ba dole ba ne ku yi shi a cikin tafkin, waɗannan abubuwa biyu na asali abubuwa ne da za ku iya yi a ƙasa. Na farko shi ne a tuna da sanya hannuwanku annashuwa kuma ba a rufe gaba ɗaya ba. Wannan taurin yana haifar da damuwa a wuyansa kuma yana sa ku gudu sosai, kuna ɓata makamashi ba dole ba. Na biyu shine a saba da shan bugun jini daga gaba zuwa baya. Wasu mutane suna haye hannayensu a gaban ƙirjinsu ta hanyar wuce gona da iri. wannan baya taimaka muku gudu mafi kyau. Zai fi kyau, a cewar masana, ku yi tunanin cewa kuna son buga wani a bayanku da gwiwar hannu. Yanzu, ba game da kowane bugun jini da kuke yi da wuce gona da iri a baya ba. Ya kamata motsi ya zama santsi kuma na halitta.NUNA KASA

    Wurin gudu don inganta yanayin gudu

    motsa jiki aqua jogging

    Abin da za a yi don sanya aquajogging ya fi jin daɗi?

    Mun yarda cewa wannan aikin na iya zama ɗan ban sha'awa. Tare da cikakkiyar tabbacin za ku zama mafi jinkirin mutum a cikin tafkin kuma lokaci yana wucewa a hankali lokacin da kuke tafiya daga wannan gefe zuwa wancan. Don sarrafa wannan muna ba da shawarar:

    • Sami iPod mai hana ruwa ko belun kunne na bluetooth wanda zai iya aiki tare sama da mita 100 (Bluetooth 5.0)
    • Daure bandeji na roba / igiyar bungee fiye da sprinters suna amfani da madaurin buoyancy kuma suna ƙoƙarin gudu cikin ruwa gaba da gaba kuma suna riƙe juriya na ƙarin daƙiƙa.
    • Samu abokin horo.
    • Yi wasa da hankalin ku. Buga # cinyoyin ku a cikin sa'a guda, cinyar ku mafi sauri, da sauransu.
    • Ka tuna dalilin da ya sa ka yanke shawarar zuwa aquajogging a farkon wuri.


    tukin ruwa

    tukin ruwa
    tukin ruwa

    Samfurin 1st na tudun ruwa

    Waterflex AquaJogg karkashin ruwa

    "Saukin turawa" tsarin buɗewa

    rufaffun wurin wasan motsa jiki
    rufaffun wurin wasan motsa jiki

    Budewa: tura lever kuma bari dandamali ya ragu zuwa ƙasa. Mai sauƙi kuma maras wahala.
    Rufewa: ja lever kuma ka ɗaga dandamali da ƙafarka. Saurari kaset don dannawa don tabbatar da cewa ya rufe da kyau.

    Fasalolin tela na ruwa

    · Kayan abu: 100% AISI 316L bakin karfe
    · Gama: goge karfe tare da anticorrosive magani
    · Makanikai: nadawa tattali
    · Kundin kai: Gudun saman 38 x 118 cm. Ƙulla 13%
    · Dabarun: Ƙunƙarar ƙwallon ƙafa akan farar ƙafafun anti-scratch, motsi mai sauƙi
    · Kwanciyar hankali: farin skids don kwanciyar hankali da kariyar karce
    · Tufafi: dace da duk abin rufewa (PVC, tiles, polyester, da dai sauransu ...)
    Nauyi: 32 kg
    Girma: l.67x ku. 135 x H. 128 cm (max)
    · Girma masu ninke: l.56 x ku. 62 x H. 128 cm (max)
    · Zurfin: 0.90 ma 1.50 m

    Waterflex karkashin ruwa tafkin ruwa sanarwa

    Samfuran Waterflex sun dace da duk wuraren waha waɗanda PH ke tsakanin 7.0 da 7.4.

    Dole ne a cire samfuran daga tafkin lokacin da aka gudanar da takamaiman magani.
    Ba za a iya shigar da su kusa da nozzles na fitarwa ba
    Dole ne a cire samfuran daga tafkin kuma a tsaftace su da ruwa mai tsabta bayan kowane amfani.

    Ayyuka Poolstar Aquajogg Waterflex Underwater Pool Treadmill

    Yadda Poolstar Aquajogg Waterflex pool treadmill ke aiki

    Poolstar Aquajogg Waterflex pool treadmill

    Farashin Titin Ruwa Fitness

    Waterflex AquaJogg - Fitness Treadmill

    [akwatin amazon= "B007JUGLX4" button_text="Saya"]

    Samfurin na 2 na tudun ruwa

    Aquajogg Air swimming pool

    Aquajogg Air swimming pool
    Aquajogg Air swimming pool

    Waterflex - tabarma wurin wanka

    Tabarmar Air Aquajogg ita ce farkon da za ta yi amfani da firam ɗin alumini na anodized da kuma sandunan tallafi masu cirewa. Yi aiki akan ƙarfafa tsoka a cikin saurin ku, juriya da gyarawa cikin aminci tare da kyakkyawan kwanciyar hankali. An ƙera AquaJogg don yau da kullun da amfani mai ƙarfi a cikin rukuni ko kwasa-kwasan mutum ɗaya. Ana iya amfani da shi mara takalmi. Sabuwar tsarin nadawa yana ba shi ɗan sarari kuma ƙafafun silicone suna sauƙaƙa samun ruwa a ciki ba tare da alamar ƙasa ba.

    Mai hana ruwa.

    Waterflex Aquajogg Air Pool Walking Mat
    Waterflex - Aquajogg Air Swimming Pool Walking Mat

    Kwararre a cikin aquavitality, Waterflex an sadaukar da shi azaman aboki ga siffar ku.

    Tun farkon farkonsa, Waterflex ya himmatu wajen samar da lafiyar ruwa ga kowa.

    Manufarta ita ce bayar da cikakken kewayon samfuran inganci don biyan buƙatun ƙwararru.

    A cikin zuciyar Provence, tsakanin al'adar kakanni da bidi'a, an halicci Waterflex. Matashi, mahaluƙi mai ƙarfi a cikin ci gaba, ƙirƙira da ƙwarewar ƙungiyar tafkin jagororin ta.

    Farashin Pool Walk Mat Tepe

    Waterflex - Tabarmar tafiya don tafkin Aquajogg Air 128x67x135 cm Poolstar WX-AQUAJOGG2, launi daban-daban/samfuri

    [akwatin amazon= "B07R8GX9G8"button_text="Sayi"]


    Bambanci mai laushi na aquarunning: Tafiya a cikin tafkin

    tafiya a cikin tafkin
    Bambanci mai laushi na aquarunning a cikin tafkin: Tafiya a cikin tafkin

    Abin da ke tafiya a cikin tafkin

    Menene ma'anar tafiya a cikin tafkin

    EAikin motsa jiki na ruwa na tafiya a cikin tafkin shine, kamar yadda sunansa ya nuna, wani aiki maras tasiri wanda ya ƙunshi tafiya a cikin tafkin.

    A gaskiya, tafiya a cikin ruwa yana haifar da raguwa a cikin matsa lamba na kasusuwa, haɗin gwiwa da tsokoki.

    Bugu da ƙari, ruwa yana ba da juriya na halitta, wanda ke taimakawa wajen ƙarfafa tsokoki.

    Wanene yake tafiya a cikin ruwa?

    tafiya akan amfanin ruwa
    tafiya akan amfanin ruwa

    Daidaiton jama'a don tafiya a cikin tafkin

    Yin tafiya a cikin ruwa, ko a cikin tafkin ko cikin teku, shine cikakkiyar motsa jiki na motsa jiki ga mutane na kowane irin yanayi..

    A wasu kalmomi, wasanni na wasan ninkaya na tafiya a ciki ya dace da duk masu sauraro

    Haka kuma yana shirye don tsofaffi waɗanda ba sa yawan yin wasanni ga matasa.

    Hasali ma, al’adar tana ƙara karuwaMafi yawan shawarar ga tsofaffi waɗanda suka sami raunin tsoka, haɗin gwiwa ko kashi.

    Yin tafiya a cikin tafkin yana fa'ida

    tafiya a cikin tafkin rasa nauyi

    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.

    Yadda ake tafiya a cikin tafkin?

    tafiya cikin ruwa
    tafiya cikin ruwa

    Kuna iya tafiya a hankali ko tafiya da sauri, ta hanyar haɓaka saurin, kuna ƙara ƙarfin horo.

    Lokacin da kuke aiwatar da wannan aikin, za ku ga cewa dole ne ku yi shawo kan juriya na ruwa, kuma shi ne, ruwa yana ba da juriya daidai da ƙoƙarin da ake yi a kansa.

    Yin tafiya a ƙasa yana da fa'ida sosai amma, idan kuma kuna yin shi akan ruwa, zaku ƙara yin aiki da tsokoki da haɗin gwiwa tunda juriya na ruwa ya bambanta tsakanin sau 4 zuwa 42 fiye da iska, duk ya dogara da saurin gudu. na motsin da kuke yi . Da sauri da kuke tafiya cikin ruwa, ƙarin juriya za ku sami shi. 

    yadda ake tafiya akan ruwa

    • 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.

    Tips don tafiya a cikin tafkin

    Tips don tafiya a cikin tafkin

    Idan da gaske kuna son cin gajiyar wannan horon, dole ne ku aiwatar da wasu ayyukan yau da kullun: 

    1. Da fari dai, canza saurin ku da ƙarfin ku a tsaka-tsakin bazuwarWato, yi tafiya guda biyu a kusa da tafkin a hankali da jin daɗi zuwa tafiya uku a cikin sauri kuma tare da ƙarin juriya a cikin ruwa. Ta wannan hanyar za ku horar da tsokoki da kyau kuma za ku ƙarfafa zuciyar ku, haka kuma, ba shakka, kuna ƙona kitse. 
    2. Hakanan amfani da hannayenku don motsa tsokoki na hannuwa. Hakanan zaka iya yin shi da wasu safar hannu na tafkin neoprene don ƙarfafa darussan da aiki na jikinka na sama har ma. Dole ne kawai ku sanya hannayenku a ƙarƙashin ruwa kuma ku juya su baya da baya, kamar lokacin da kuke tafiya. 
    3. Sama da duka, tuna cewa zaku iya amfani da wasu dace pool takalma idan kuna son kare ƙafafunku. Hakazalika t-shirt maras kyau da gajeren wando don ƙirƙirar ƙarin juriya. Ta wannan hanyar za ku ƙara horarwa. 
    4. Hakazalika, idan kun kasance kuna yin wannan aikin na ɗan lokaci kuma ku lura cewa yana samun sauƙi, lokaci yayi da za ku ɗauki taki ko ƙara juriya. Za ka iya amfani da nauyin ruwa don rike shi da hannuwanku yayin da kuke tafiya. 
    5. Don gamawa, gwada 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.

    Kiɗa don aquarunning

    Kiɗa don aquarunning a cikin tafki gauraye harhada

    Mix Music don aquarunning 2021

    Tarin kiɗa don aquajogging spring 2021

    Tarin kiɗa don aquajogging spring 2021

    Kiɗa don aquarunning a cikin tafkin Latin

    Music for Latin aquarunning 2021