Dziwani zolimbitsa thupi zam'madzi Aquarunning: kuthamanga m'madzi

M'kulowera uku Ok Pool Kusintha tidzakuuzani za chimodzi mwazo mitundu ya aquagym, kulimbitsa thupi m'madzi aquarunning kapena, molondola, kuthamanga mkati mwa dziwe,

Aquarunning co chirp

aquarunning ndi chiyani

Aqua-jogging ndi chiyani (kuthamanga kwamadzi / aquarunning)

aquarunning ndi chiyani

Kodi aquarunning ndi chiyani

Aquarunning ndi masewera omwe maphunziro amakhala ndi masewera olimbitsa thupi amtima omwe amaphatikizapo kuthamanga kapena kuthamanga m'madzi, mwina pokhudzana ndi pansi pa dziwe lomwe lili mkatikati mwa dziwe kapena m'dera lakuya kwambiri. Chifukwa chake munthuyo amayerekezera mayendedwe akuthamanga.

Mwambiri, mu njira zophunzitsira zamasewera a aquarunning amapangidwa m'malo osiyanasiyana kuposa nthawi zonse, zomwe zimachotsa katundu omwe masewera ambiri amakhala nawo kunja kwa madzi kukwaniritsa kutsegulira kwa minofu yambiri chifukwa cha kukana komwe kumaperekedwa ndi sing'anga mpaka kusamuka komanso kuyenda konse.

Chifukwa chake, Ndizoyenera kwambiri kwa othamanga omwe akufuna kuphatikizira ndondomeko yawo yachizolowezi yophunzitsira ndi njira zina zomwe, koposa zonse, amafuna kuchepetsa kukhudzidwa kwa mafupa.

Zinthu zofunika kuchita masewera olimbitsa thupi a aquarunning

Kuti athe kuchita mwambo wa aqua-running olimba ndi Zinthu izi ndizofunikira:

1. Choyamba, tiyenera kukhala ndi a kuya kwa chipolopolo cha dziwe oyenera kusewera masewera.
2. Kumbali ina, ndikofunikira lamba kuti athe kuchita ntchito yoyandama (kupitilira patsamba lino mutha kupeza tsatanetsatane wa mankhwalawa).
3. Kwenikweni nsapato zamadzi, sizofunikira kwenikweni koma molingana ndi zomwe timaganiza kuti ndizofunikira (mutha kupeza zambiri pansipa).

Mbiri ya aqua kuthamanga

Momwe kuthamanga pamadzi kudadziwika

Aquarunning ndi masewera omwe adadziwika mu 2000 ndi Kelly Holmes.,

Chifukwa chiyani Kelly Holmes adagwiritsa ntchito njira ya aquarunning

Tiyenera kukumbukira kuti wothamanga amene akufunsidwayo, asanapambane mkuwa wake m'maseŵera a Olimpiki, anavulazidwa zomwe zinamulepheretsa kuchita maphunziro ake apakati pa mtunda, ndipo chifukwa chake adadzithandiza yekha ndi masewera olimbitsa thupi a aquarunning.

Mwa njira iyi, adagwiritsa ntchito aquajogging moyenera kuti athetse matendawo ndikukhala oyenera pampikisano wapadziko lonse lapansi.

Pambuyo pake, Holmes adapambana mendulo ziwiri zagolide ku Athens 2004 mu 800m ndi 1500m.

Choncho, chifukwa cha thandizo la wothamanga Olympic Kelly Holmes, aquarunning ndi masewera akwaniritsa amasilira kwambiri.

Ndipo, ngakhale kuti aquarunning ndi masewera omwe anali kale mbali ya maphunziro a othamanga ambiri, inali nthawi ya Olimpiki ya Sydney yomwe aquajogging inawonekeradi.

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Kuthamanga padziwe: Kutalika bwanji poyerekezera ndi kuthamanga pamtunda

Zofanana pakati pa aquajogging ndi kuthamanga

Kulumikizana pakati pa ntchito ya aquajogg ndi kuthamanga

Monga mumve mu gawoli, palibe kufanana kwenikweni komwe kwapezeka m'mabuku pakati pa kuwongolera kwa aquarunning ndi kuthamanga pamtunda wouma.

Mndandanda wa malumikizanidwe OSATI PRECISE pakati pa kuthamanga kwamadzi ndi kuthamanga

Ndi cholinga chotha kuyankha funso lomwe lafunsidwa la kugwirizana pakati pa kuthamanga m'madzi ndi pamtunda, Luis, wofunitsitsa kuyeza izi, adapanga tebulo lofanana potengera zomwe adakumana nazo ndi aquajogging kwa zaka zopitilira 4.:

60 - 70%: Awa ndi malo ophunzitsira opepuka 2.

• Kuchulukirachulukira mita iliyonse yomwe mumachita padziwe padziwe ndikufanana ndi mita 10 pamtunda.
• Mwachitsanzo: mamita 1000 padziwe (mayiwe 40 a mamita 25) ndi ofanana ndi makilomita 10 pamtunda.

70 - 90%: Awa ndi masewera olimbitsa thupi ofanana ndi khama lomwe mumayika pa sprint kwa mphindi 2172 kapena kuposerapo.

• Pamenepa, mita iliyonse yomwe mumachita pakuwongolera pamadzi, imafanana ndi mita 11 pamtunda. Mwachitsanzo: 2125 mamita mu dziwe (85 maiwe a 25 mamita) ndi ofanana ndi makilomita 24 pamtunda.

90 - 100%: Awa ndi masewera olimbitsa thupi ofanana ndi kuyesetsa komwe mumapanga gawo lothamanga.

• . Mamita aliwonse omwe mumapanga aquarunning mu dziwe ndi ofanana ndi 13 metres pamtunda. Mwachitsanzo: 600 mamita mu dziwe (24 maiwe a 25 mamita) ndi ofanana 8 makilomita pa njanji.

Mayeso a ubale wa mtunda wothamanga m'madzi kupita kumtunda

Kenako, vidiyoyi ikusonyeza katswiri wa masewera othamanga mu dziwe amene anali ndi nkhawa kudziwa concordance pakati kuthamanga mu dziwe kapena kuchita pansi.

Chabwino, iye mwini amavomereza kuti sanapezepo ndondomeko ya sayansi yomwe imathetsa kuwerengera kumeneku.

Ya ndiMwanjira imeneyi, wothamangayo adzikhazikika pazoyesera zingapo kuti akwaniritse kuchotsera kwake: mtunda womwe amachitira padziwe ndi wofanana ndi 8 kapena 9 zomwe adachita pamtunda.

Kanema wa mtunda woti ufanane ndi 100 metres padziwe vs kuthamanga pamtunda

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Kodi ubwino wothamanga ndi kuyenda m'madzi ndi chiyani?

Kodi ubwino wa aquarunning ndi chiyani?

Choyamba, timatchula ubwino wa chilango cha aquarunning kuti tidzikhazikitse tokha ndipo pambuyo pake mmodzi wa iwo adzafotokozedwa.

1º Ubwino wa Aquarunning wothamanga m'madzi

kuwonda kwa aquarunning

madzi othamanga ma calories

Aquarunning kcal

Zopatsa mphamvu za Aquarunning: Mutha kutentha pakati pa 300 ndi 500 zopatsa mphamvu mu mphindi 45.

mpikisano wamadzi 

Akuti kuyenda kwa mphindi 15 m'madzi ndikofanana ndi kuthamanga kwa mphindi 40 kuchokera m'madzimo.

Ndicholinga choti kuwotcha zopatsa mphamvu zambiri munthawi yochepa ndikuwonjezera kamvekedwe ka minofu chifukwa cha kukana kwa madzi.

Kuyenda m'madzi kumayimira khama la 12 kuposa lomwe limapangidwa ndi kukana mpweya.

Kuphatikiza apo, malo oyimirira pakuthamanga kwa aqua kumapereka kukana kwa 4 kuposa malo achilengedwe pakusambira.

Kuthamanga m'madzi kumathandizira kutentha ma calories ndikuchepetsa thupi

Mwachidule, izi ndizochita masewera olimbitsa thupi, mtima umayamba kugunda mofulumira ndikupopera magazi ambiri kuti minofu igwirizane ndi zovutazo ndipo izi zidzakuthandizani kutentha ma calories, kutaya mafuta ndikukhalabe oyenerera. 

Kuthamanga kwa Aqua kumatha kuthetsa kunenepa kwambiri kapena kunenepa kwambiri

Nkhani ina yomwe kuthamanga m'madzi kumalimbikitsidwa ndikuchepetsa thupi chifukwa cha:

• Kupanda kukhudzidwa ndi ntchito yathanzi yolumikizana ndi anthu onenepa kwambiri.
• La kusungunuka m'madzi imathandizira mayendedwe a anthuwa pokhudzana ndi ntchito zowuma.
• Ndizochitika zomwe thupi la akatswiri limakhala pansi pamadzi kutali ndi maso a anthu ena, zomwe anthu ambiri amayamikira.

2º Aquarunning phindu lothamanga m'madzi

Imathandiza kukonza luso lothamanga

El aquarunning Zimalola kuphunzitsidwa kwapadera kwa wothamanga, kupititsa patsogolo mphamvu zawo zamtima, pamene akupanga mphamvu + kukana ndikupewa kukhudzidwa kwamagulu.

Ngakhale kuti aquarrunning ndi njira yomwe wothamanga aliyense angaphatikizepo pamaphunziro awo, nthawi zonse imayenera kukhala yogwirizana. Sizingatengedwe ngati maphunziro okhawo omwe angayendetse.

Kuthamanga m'madzi kumatha kusintha mawonekedwe a othamanga komanso kuthamanga

Mofananamo, mphamvu zopondereza zothandizira ma discs intervertebral discs zimachepetsedwa kwambiri m'madzi.

Pazifukwa zonsezi, othamanga ambiri amaphatikizapo ntchitoyi kuti apitilize kukulitsa luso lawo popewa zolemetsa zomwe zimatengera mpikisano wabwinobwino.

3º Aquarunning phindu lothamanga m'madzi

Limbikitsani ndi kulimbikitsa minofu m'madzi

Tinatha kumveketsa osati miyendo yokha, komanso mbali zina za thupi.

Zimakhala zofanana ndi kuchita masewera olimbitsa thupi ndi zolemera mu masewera olimbitsa thupi, monga momwe tawonera, madzi amapereka kukana ndipo muyenera kugwiritsa ntchito mphamvu m'miyendo yanu kuti mupite patsogolo. Mwanjira iyi, mukukweza ndi kulimbikitsa gulu lofunikira la minofu: m'mimba, glutes, quadriceps, biceps femoris, adductors, ng'ombe ...

Malumikizidwewo amalimbikitsidwanso chifukwa mayendedwe omwe amachitidwa pansi pamadzi amakhala ochezeka komanso olemekezeka kwa iwo, kupewa ngozi yovulala. 

Madzi amachepetsa nkhawa yoyenda pamtunda, kupewa ngozi komanso kumapangitsa kuti pakhale malo otetezeka. Kuonjezera apo, chifukwa cha kukana kwa madzi, mumapeza kutikita minofu ndipo simukuyenera kunyamula kulemera kwanu.

4º Aquarunning phindu lothamanga m'madzi

Kuyenda m'madzi kumawongolera bwino

Madzi ndi chinthu chosakhazikika, choncho, muyenera kukhazikika thupi lanu ndikukhalabe bwino mukuyenda mkati mwa sing'anga iyi.

Koma chabwino pankhaniyi ndi chakuti, ngati mutagwa, mudzachita mofewa, popanda ululu uliwonse kapena ngozi yovulaza. 

5º Aquarunning phindu lothamanga m'madzi

Sungani ndi kukonza thanzi lanu lamtima

Ntchito yayikulu yoyendetsa magazi

Zochita izi ndizothandiza kuti magazi aziyenda bwino chifukwa simukungosuntha miyendo yanu komanso kutikita minofu nthawi zonse mukamayenda m'madzi.

Komanso, hydrostatic kuthamanga imayendetsa magazi, amachita pa zotumphukira mitsempha ndi capillaries.

Chifukwa cha hydrostatic pressure (momwe madzi amakankhira mwamphamvu pamakoma a dziwe) mtima wanu umagunda ma beats 10 mpaka 15 kuposa kuchita zomwezo panja.

Ubwino wa 6 wothamanga m'madzi

Kumawonjezera mphamvu ya mapapu

Zochita izi zimathandizira kupuma bwino, motero mphamvu yamapapo imawonjezeka.

Ubwino wa 7 wothamanga m'madzi

Chepetsani kuthekera kwa kuvulala kwamagulu ndi minofu

Mumapewa kukhudzika pamodzi.

Zotsatira zomwe kuthamanga kwanthawi zonse kumakhala ndi mgwirizano zimapewedwa, kotero kuvulala sikuchitika pazifukwa izi.

Kuthamanga kwa madzi kumapangitsa kuti zigwirizane ndi mawondo monga bondo ndi m'chiuno, kuwonjezera pa kusuntha kwa msana ndi mphamvu yokoka, zomwe zimathandizira kuyenda bwino.

Ubwino wa 8 wothamanga m'madzi

Zothandiza kwa anthu omwe ali ndi nyamakazi

kusungunuka kwa madzi kumakupatsani mwayi wogwira ntchito pamalo otetezeka, kumapangitsanso kuyenda kwamagulu ndikuchepetsa nkhawa.

Nyamakazi ndi matenda amene limodzi ndi ululu, kuuma ndi kutupa kwa mfundo.

Pachifukwa ichi, zidzakhala zopindulitsa kwambiri kuyesera kuyenda m'madzi a dziwe lotentha, popeza madzi otentha amawonjezera kutentha kwa thupi, amatsegula mitsempha ya magazi ndikuwonjezera kufalikira kwa magazi, zomwe zingathandize kuchepetsa ululu. 

Kuphatikiza apo, anthu omwe ali ndi nyamakazi amalangizidwa kuti aziyenda pang'onopang'ono komanso mowongolera. 

Ubwino wa 9 wothamanga m'madzi

Kuchira ndi kupewa kuvulala

Mangani mphamvu ndi chipiriro: Chithandizo chabwino kwambiri chothandizira, makamaka kwa akatswiri othamanga omwe akugonjetsa kuvulala.

Aquiarunning ndi kukonzanso zovulala

Kukonzanso zovulala ndi malo omwe madzi otuluka nthawi zambiri amagwiritsidwa ntchito kwambiri.

Chifukwa chachikulu ndikuti kuthamanga m'madzi ndi a ntchito yopanda mphamvu momwe mwachizolowezi chovulalacho sichimalepheretsa munthu kuchita aquarunning.

Ndikwabwino kuchira kuvulala pamasewera: Kumakupatsani mwayi wodziwa kulimba kwa masewera olimbitsa thupi

Ndinu olamulira, kotero mumazindikira kuti mukufuna kuphunzitsa molimba bwanji. Choncho, ndi masewera olimbitsa thupi abwino kwa anthu achikulire omwe sanagwiritsepo ntchito kwa zaka zambiri, ngakhale kuti sakudziwa kusambira, popeza masewerawa amakhala ndi kuyenda m'madzi, palibe chowonjezera komanso chochepa. 

Kuthamanga popanda kukhudzidwa kwachilengedwe pochita panjira. Oyenera kuchira othamanga.

Mutha kudziyika nokha ndikusintha kulimba kwa thupi lanu podzikakamiza kuti muyende mwachangu momwe mumadzidalira kapena kuwonjezera nthawi yomwe mumachita izi. 

Aquajogg, limbitsani ndikuchira zovulala

Aquarunning ngati njira yochira

El aquarunning watsimikizira kukhala a njira yothandiza kuchepetsa kapena kuchepetsa ululu chifukwa cha bampu kapena kuuma poyerekeza ndi ntchito zina

Nkhani ina yomwe maphunziro amtunduwu amagwiritsidwa ntchito ngati njira yobwezera pambuyo pa masewera kapena mpikisano.

Aquarunning mwa anthu osaphunzitsidwa

El aquarunning Zasonyezedwa kuti n’zothandiza kuwongolera maluso ena mwa anthu omwe ali ndi vuto lochepa la thupi.

• Wonjezerani mtima mphamvu ndi kukakamiza kumtunda ndi kumunsi kwa minofu ya thupi.
• Lamulo la matenda oopsa mwa anthu osaphunzitsidwa zaka 60-75 zaka.
• kuchepetsa ululu mu anthu omwe ali ndi fibromyalgia.
• Kuchepetsa % ya mafuta m'thupi anthu onenepa kwambiri.

Ubwino wa 10 wothamanga m'madzi

Kuyenda m'madzi kumathandizira kupumula:

Ntchitoyi ndi yabwino kuthana ndi nkhawa komanso nkhawa zomwe zimasonkhanitsidwa tsiku lonse

, kotero imasintha maganizo. Madzi amapereka kutikita minofu zotsatira pa thupi, amene basi amapereka kumverera mpumulo.

Ndi ntchito yosangalatsa kwambiri

Kupita ku masewera olimbitsa thupi, kuthamanga kapena kupalasa njinga kumatha kumveka ndi omwe sakonda masewera a ntchito ina, komanso kupereka nsembe. Komabe

Kuyenda m'madzi ndi ntchito yosangalatsa komanso yosavuta, yabwino kwa okalamba chifukwa mungathe kupita ngati awiri kapena gulu loyankhulana, monga momwe mumachitira mukuyenda mumsewu. 

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Mlozera wa zomwe zili patsamba: Aquarunning (kuthamanga m'madzi)

1. aquarunning ndi chiyani
2. Kuthamanga padziwe: Kutalika bwanji poyerekezera ndi kuthamanga pamtunda
3. Kodi ubwino wothamanga ndi kuyenda m'madzi ndi chiyani?
4. Kuwonongeka kwamadzi othamanga
5. Zofunika za Aquarunning: Lamba wa Aquarunning
6. 2 Zida zopangira aquarunning: Nsapato za Aquarunning
7. Njira ya Aquarunning
8. Kodi kuthamanga pansi pa madzi?
9. masewera olimbitsa thupi a aqua
10. Zoyenera kuchita kuti aquajogging ikhale yosangalatsa?
11. treadmill madzi
12. Kusiyanasiyana pang'ono kwa aquarunning: Kuyenda m'dziwe
13. Nyimbo za aquarunning

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Kuwonongeka kwamadzi othamanga

Contraindications ntchito madzi akuthamanga

Mudziwitse aphunzitsi ngati tili munjira yochira

Palibe chaka Komabe, mphunzitsi ayenera kudziwitsidwa za kukhalapo kwa kuvulala kapena kufunikira kwa kukonzanso.

Kusamala amayi apakati kuchita aquajogger

Kwenikweni, zochitika zam'madzi izi zimaperekedwa kwa amayi apakati, mwachidule, malire a masewerawa adzadalira zomwe aliyense angathe kuchita ndipo nthawi zonse aziyang'aniridwa ndikuzindikiridwa ndi katswiri waluso yemwe amayendetsa kalasi yothamanga.

zovuta zothamanga

Kuthamanga kuli ndi zovuta zina pakuwona kothandiza

• Pambuyo pake, amafunika kupeza dziwe losambira komanso malo okwaniraKuphatikiza pa chindapusa cha umembala kuti mupeze malo ophunzirira, makalasi atha kukhala ndi mtengo wowonjezera.
• Momwemonso, payenera kukhala malo okwanira malinga ndi nyengo ya nyengo, ndi mwayi wokhoza kuimba nyimbo komanso kuti ali ndi malo otetezeka.
• Ngakhale ntchito zamadzi nthawi zambiri zimawononga mphamvu zambiri kuposa ntchito zambiri zapamtunda zomwe zimachitika pamlingo womwewo, chifukwa cha kulimba kwamadzi, liwiro lomwe mayendedwe angachitidwe amachepetsedwa kwambiri. 

Ndalama zazing'ono zamakalasi a aquarunning

• Pamene Ndiwokwera mtengo kwambiri kuposa masewera ena omwe amachitikira panja, ngakhale nthawi zambiri amakhala otsika mtengo kapena amaphatikizidwa ndi ndalama zochitira masewera olimbitsa thupi. kuti pachiyambi pamwamba pa zonse, mudzamva kumva pang'ono kufuna kupita mofulumira kuposa momwe madzi amakulolani.
• Pomaliza, Ndikofunikira kuyika ndalama pazinthu zina za aquarunning monga lamba kapena nsapato zamadzi.

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Zofunika za Aquarunning: Lamba wa Aquarunning

Zida zofunikira pamadzi othamanga

Lamba wa aquarunning kuti achite masewera abwino

Lamba wothamanga wa Aqua: Sinthani magwiridwe antchito komanso kupirira kwanu ndi lamba wothamanga pamasewera am'madzi ndi maphunziro osambira.

Choyamba, lamba wa aqua jogging ndiye chithandizo choyenera chamasewera am'madzi ndi masewera olimbitsa thupi kuti azitha kuyenda bwino.

Komanso, gwiritsani ntchito lamba kuti muphatikize zolimbitsa thupi zam'madzi ndi zolimbitsa thupi zanu zanthawi zonse.

Komanso, ndiyenera kutchula kuti lamba wam'madzi amasintha mosavuta mawonekedwe anu, mosasamala kanthu za msinkhu wanu kapena luso lanu.

Lamba limapereka mphamvu kuti thupi liyandama m'madzi ndipo kaimidwe koyenera komanso kowongoka katengedwe popanda kuyesetsa kwambiri. Njira ina ndi zomwe zimatchedwa zoyandama za mwendo - manja a thovu omwe amamangiriridwa kumapazi.

Pomaliza, ndi masewera olimbitsa thupi am'madzi mumathandizira kupirira, mphamvu komanso kusinthasintha. Tiyeni uku, ntchito lamba kuchita madzi aerobics, kuonda. kuphunzira kusambira molimba mtima kapena kukuthandizani muzolimbitsa thupi zanu kuti muwongolere luso la magalimoto.

Zochita za lamba wa Aqua jogging

Momwe mungavalire lamba wa aquarunning

Lamba wa Aquajogging ndi wofulumira komanso wosavuta kuvala

• Poyambira, mothandizidwa ndi kutsekeka kotetezedwa ndikumasulidwa kwake mwachangu, ndikosavuta kugwiritsa ntchito.
• Chifukwa cha kutseka kwake mwachangu, kuyiyika kumangotenga mphindi.
• Ikani m'chiuno mwanu ndikutseka ndikudina.
• Tsopano mutha kusintha lamba pokoka lamba.
• Chabwino, chitani izi mpaka lamba amve bwino koma otetezeka. Ingosinthani kukula kwa chiuno ndikusangalala ndi masewera olimbitsa thupi m'madzi popanda nkhawa.

Momwe mungavalire lamba wa aquajogging moyenera

Zoyenera kuchita masewera olimbitsa thupi m'madzi: Gwiritsani ntchito lamba wa aquajogging kutsatira malangizo angapo.

1. Onetsetsani kuti madzi omwe mukuchita masewerawa ndi ozama kwambiri kuti mapazi anu asawakhudze.
2. Khalani olunjika ndi mapewa anu pamwamba pa chiuno chanu.
3. Mukamachita masewera olimbitsa thupi angapo, khalani ndi nthawi kuti mubwererenso.
4. Chifukwa cha lamba wa thovu la PE, zolimbitsa thupi sizikhala zolemetsa ngati mutazichotsa m'madzi, komabe ndikwabwino kupuma.

Momwe lamba wothamanga wa aqua amagwirira ntchito

Aqua Jogging Belt Operation

Gulani lamba wa aquarunning

Mtengo wa lamba wa Aquarunning

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Beco - Lamba wophunzitsira masewera am'madzi

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2 Zida zopangira aquarunning: Nsapato za Aquarunning

Pokhudzana ndi kuchita aqua-running, kugwiritsa ntchito nsapato zenizeni za masewera amadzi kumalimbikitsidwa kwambiri.

Zovala za Cressi

Mbiri ya Cressi pool slippers

Chochitika cha Cressi chinabadwa mu 1939 chifukwa cha abale Edigio ndi Nanni, okonda nyanja komanso omwe ali ndi chibadwa chofuna kupanga ndi kupanga prototypes. Motero kunayamba luso lazovala zoyamba za pansi pa madzi ndi mfuti. Mu 1946, malonda awo adadziwika kwambiri moti Cressi yamakono inakhazikitsidwa ku Genoa. Kuyambira pamenepo, bizinesi yabanja ikukula, kupanga ndi kupanga zinthu zamasewera zomwe zimagulitsa padziko lonse lapansi.

Nsapato za Cressi Reef

Zodziwika bwino Nsapato za Pool Cressi Water Shoes

Nsapato za Cressi Water ndi ma slippers ozungulira Zopangidwa ndi zinthu zofewa, zotanuka komanso zopepuka. kupanga yekha odana ndi kuzemberafosholo akuphulika pafupifupi padziko lonse zowonjezera pa chala ndi chidendene. Omasuka kwambiri kwa maiwe osambira, mabwato ndi jetties, iwonso ndi abwino kutenga paulendo.

• Zopangidwa ndi zinthu zofewa, zotanuka komanso zopepuka
• Osatelera yekhayo
• fosholo yoboola
• Zabwino kwambiri pamadziwe, mabwato ndi ma jeti
• Zabwino kuyenda

Za nsapato za Cressi eef zamadzi

Zovala zozungulira zopangidwa ndi a zinthu zofewa, zotanuka komanso zopepuka. Zabwino kwa maiwe, mabwato ndi ma breakwaters.	fosholo ndi akuphulika pafupifupi pamwamba pake, kulola kuyenda kwa mpweya ndi kutuluka kwa madzi.	Kumamatira pansi chifukwa cha chokhacho chosagonjetsedwa y odana ndi kuzembera.	Zothandiza komanso zopepuka, ndi chala cholimbitsa chala ndi chidendene kuteteza mapazi abwino kutenga ulendo.

Nsapato za Cressi Reef

Zodziwika bwino za Nsapato za Cressi Reef

Ndemanga za nsapato za Cressi Reef

Tsatanetsatane wa nsapato zamadzi za Cressi Reef

Kwa mitundu yonse yamasewera am'madzi Nsapato zabwino zamitundu yonse yamasewera amadzi, zomwe zimakulolani kuti muzigwiritsa ntchito m'madzi, pamphepete mwa nyanja kapena pamiyala.	zida zapamwamba Imaphatikiza mapanelo a 1.5mm opepuka a neoprene okhala ndi madera opumira opumira.	100% osaterera Zosagwirizana ndi 100% zosasunthika pamitundu yonse, zowuma kapena zonyowa.	Kutseka kwa Velcro Njira yotseka ya Velcro yothandizira kwambiri.

Zojambula za Cressi 1946

Makhalidwe a Cressi 1946 Nsapato

Zovala za Cressi Aqua Shoes 1946 ndizo kuwala, yabwino kwa nthawi yaulere komanso yoyenera kuyenda mumsewu, pafupi ndi madzi ndi m'madzi. Amateteza mapazi kuchokera ku mchenga wotentha, miyala, urchins za m'nyanja, madera amiyala ndi pansi pake. Angagwiritsidwe ntchito ndi mapazi opanda kanthu. La Pala Zimapangidwa ndi nsalu zotchedwa reticulated, kotero zimawuma mofulumira ndikulola phazi kupuma. Chokhacho ndi perforated kuti madzi atuluke, ndi phazi liume.

• Zabwino kuyenda pamtunda wouma komanso m'madzi
• Mesh pamwamba
• Chokhachokha chosinthika ndi perforated kotero kuti madzi athawe ndipo phazi limauma
• Amapezeka mumitundu yosiyanasiyana yowala

Cressi 1946 nsapato za nsapato za dziwe

Chokhacho ndi perforated kuti madzi atuluke, ndi phazi liume. Mwanjira imeneyi, phazi limatha kutuluka thukuta mosavuta poyerekeza ndi nsapato zina zamadzi zomwe wamba.	La Pala Amapangidwa ndi nsalu reticulated, kotero amawuma mofulumira ndikulola phazi kupuma. Yankho izi amasunga ndi mpweya wa phazi ngakhale masiku otentha kwambiri m'chilimwe.	¡Elastic magulu palibe chifukwa chomanga! Magulu awa amatseka pa instep, kusintha mtundu uliwonse wa kolala, pamene varnished zitsulo eyeletsAmapereka mapeto apadera kwa nsapato.	Nsalu yokhala ndi logo ya Cressi imakhala ndi chogwirira pamwamba chomwe chingagwiritsidwe ntchito ngati chothandizira valani slipper.

Ndemanga za Cressi Boots

Malingaliro avidiyo a Cressi booties

Kenako, muvidiyoyi akukuwonetsani Nsapato Zamasewera za Cressi 1946 Aqua Shoes Zogwiritsa Ntchito M'madzi, Zomasuka kwambiri komanso zopumira.

https://youtu.be/77KXFt7vxp4?list=TLPQMTgxMjIwMjFv3ZcTxNW5Uw

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Njira ya Aquarunning

Kuthamanga kwa Aqua

Yesetsani kuchita masewera olimbitsa thupi a aqua

Kuti muyesetse kuthamanga kapena kuyenda m'madzi, muyenera kungolowetsamo gawo la thupi ndikungoyenda. Mukhozanso kuthamanga kapena kuyenda chakumbuyo. Madzi abwino amathandizira kuti magazi aziyenda komanso amathandizira kuti venous abwerere komanso m'madzi amchere timapindula ndi mchere wamchere ndi kufufuza zinthu zomwe zilimo. 

Makhalidwe a Aquarunning: Zoganizira poyeserera masewera osambira

Kodi aquarunning amachitidwa kuti?

M'madzi momwe mungachitire aquajogg

Itha kuchitidwa mu dziwe - ngakhale ndi zida zomwe zimapangidwira kuti ziziyenda m'madzi - komanso m'nyanja. 

Izi zapaderazi zikuchulukirachulukira chifukwa cha kuchepa kwake komanso phindu lake pakubwezeretsa kuvulala

Ndi liti pamene mungathe kuthamanga madzi?

Aquajogg: Itha kuchitidwa m'chilimwe kapena m'nyengo yozizira

ndi wetsuit, komanso, m'madzi pa 12 kapena 13 ° C, zopatsa mphamvu zambiri amawotchedwa. Zonsezi, madzi ndi chida chabwino kwambiri chophunzitsira chifukwa amasintha nthawi yomweyo ndi mphamvu yomwe mumagwiritsa ntchito, amapereka kukana mbali zonse ndipo izi ndi zabwino kwa: 

Kusiyana kwa mtundu wa madzi omwe timachita aquajogg

Kuphunzitsa kusalingana molingana ndi madzi omwe timayendamo

• Madzi atsopano amathandizira kuti magazi aziyenda komanso amathandizira kubwerera bwino kwa venous.
• Kumbali ina, madzi amchere amapindula ndi mchere wamchere ndi kufufuza zinthu zomwe zilimo. 
• Komanso, m'madzi pa 12 kapena 13 ° C, zopatsa mphamvu zambiri kuwotchedwa.

Kodi mungasunthire bwanji ku aquajogging?

kaimidwe koyenera kwa aquarunning

Cholinga cha ntchitoyi ndikufanizira mpikisano pamtunda.

Ndi vuto la buoyancy litathetsedwa ndi lamba, munthuyo amayenera kuyimitsa thupi ndikusuntha motere:

• Mtembo wapezeka chopendekeka pang'ono Ndikofunikira kwambiri kukhala ndi kaimidwe kowongoka komanso ndi mapewa ang'onoang'ono mpaka m'chiuno. Anthu ambiri omwe adawonedwa pansi pamadzi amatsamira kwambiri. Mwachiwonekere, kusangalala kumakhudza kuthekera uku kukhala wowongoka.
• Mutu uli kunja kwa madzi ndi yang'anani patsogolo (osati pansi).
• Manja amakhala omasuka popanda kukankha kapena kukankha madzi nawo.
• Tsekani manja anu pang'ono ngati mukuthamanga. Izi sizimangotengera njira yabwino yothamanga, koma zimakulepheretsani kunyenga ndi kusambira m'malo mothamanga m'madzi. Osagwiritsa ntchito manja anu ngati nkhafi.
• Zigongono zimapindika 90º.
• El kuyenda kwa mkono kumachitidwa kuchokera pamapewa.
• Tangoyerekezerani kuti mukudumpha mbiya yavinyo ndi kukankhira chammbuyo. Lingaliro ndilokuti mumakokomeza kwambiri kayendetsedwe ka mawondo pamene mukukwera komanso kuti mumatambasula bwino mwendo wakumbuyo.
• Dorsiflex mapazi anu. Ngakhale kuti simumachita mwachidwi pamtunda, pamene muthamanga zala zanu zimaloza pang'ono kumapiko anu. Yesetsani kukhalabe ndi mayendedwe achilengedwe awa.
• Chiuno chimasinthasintha 70º pomwe bondo nalonso limapindika. M'mayendedwe otambasula mwendo, chiuno chimatambasula madigiri a 5 pamene bondo limatambasula mokwanira.
• Mapazi amakhalanso ndi kayendedwe ka dorsiflexion ndi plantar flexion pamodzi ndi bondo ndi chiuno.

Malo ophunzitsira kuthamanga kwamadzi

Kaimidwe koyenera kuchita masewera olimbitsa thupi aquarunning mu dziwe

Pothamanga pansi pa madzi, thupi liyenera kukhala lolunjika momwe lingathere, kupewa kupendekera kutsogolo kwa chifuwa ndi kusunga kayendedwe kogwirizana kwa manja ndi miyendo mofanana ndi kayendedwe kamene amapanga pothamanga pamtunda.

Kuyenda m'madzi, kutalika komwe madzi ndi ofunika

Kudutsa kwa kukwera kwa madzi kuti aphunzitse maphunziro a aquarunning

Kukwera kwamadzi kumtunda, kumatipangitsa kukana kwambiri

, chinthu chofunika kwambiri ndi chakuti kutalika kwa madzi sikudutsa m'chiuno cha munthuyo, ndikofunika kuti musayende pamphuno, ndikusunga msana wanu molunjika.

Mphamvu yogwiritsidwa ntchito pakulanga kwa aquarunning molingana ndi kuchuluka kwa madzi

Kuyerekeza mphamvu zomwe zimagwiritsidwa ntchito pothamanga pamtunda motsutsana ndi kuthamanga m'madzi

Njira za Aquarunning

Pali njira ziwiri zoyendetsera pansi pamadzi

Choyamba, ziyenera kuzindikirika kuti njira zonsezi zimapangitsa kuti thupi lizigwira ntchito mofanana ndipo zimafuna makina ofanana.

1. Choyamba, pali njira ya aquarunning yomwe mumathamanga m'madzi mpaka m'chiuno mwanu momwe mumathamangira ndi mapazi anu pansi pa dziwe.
2. Ndipo chachiwiri muli nacho njira ina imene wothamanga amamizidwa mokwanira m’madzi kuti mapazi ake asakhudze pansi pa dziwe. Mu njira yachiwiri iyi, othamanga amatengera kuthamanga kwake mwa kukhala pamalo kapena kupita patsogolo pang'onopang'ono. 

Njira yoyeserera bwino kuyendetsa aqua

Chimodzi mwa zolimbitsa thupi zabwino zimaphatikizapo magawo olimbikira komanso osachitapo kanthu. Zonsezi ndi zofunika kwambiri pakusintha koyenera, kuchita bwino pa tsiku la mpikisano komanso kupewa kuvulala.

Aqua-jogging kapena kuthamanga m'madzi kumapereka njira yabwino yochitira masewera olimbitsa thupi.

Ikhoza kusinthanso maphunziro apansi ngati mukukumana ndi kuvulala komwe kumakulitsidwa ndi mphamvu.

Kanema waukadaulo wa aquarunning

Kanemayo akuwonetsa njira ndi mawonekedwe akuyenda pansi pamadzi.

Zosintha za Aqua Jogging

Mitundu itatu imadziwika kuti aquajogging:

1st aquarruning variable: Zero impact

• Poyamba, tili ndi zero-impact aquajogging modality, yomwe imakhala kuthamanga ndi chopondapo m'madzi akuya kuposa kutalika kwanu.

2nd aquarruning variable: 80% zotsatira

• Panthawi imodzimodziyo, palinso mwayi wa 80% womwe umakhala pakuthamanga kapena kuyenda mu dziwe kukhudza pansi.

3rd aquarruning variable: Submersible gulu:

• Pomaliza, palinso mtundu wachitatu wa aquajogging, momwe gulu la submersible limagwiritsidwa ntchito kuti lizitha kumizidwa.

Momwe mungawonjezere kukana mu aquajogg

Momwe mungakulitsire chipiriro champhamvu cha masewera olimbitsa thupi

Momwe mungawonjezere mphamvu ya masewera olimbitsa thupi

Mofananamo, manja ndi manja amatha kusuntha m'madzi, njira ina ndiyo kugwiritsa ntchito nsalu zamanja kapena zipangizo zina kuti ziwonjezere kukana.

Nsapato zoyenerera za rabara zimalimbikitsidwa kwambiri kuti zithandizire kukhazikika pansi pa dziwe.

Fitness aqua kuthamanga kwambiri

 Kuwongolera mphamvu ya masewerawa ndikuyesa kugunda kwa mtima.

Komabe, osavomerezeka kugwiritsa ntchito chizindikiro ichi chifukwa chifukwa cha zotsatira zochokera ku hydrostatic pressure, kugunda kwa mtima m'madzi kumatsika pakati pa 10 ndi 17 kumenya pamphindi.

Chifukwa chake, ndizovuta kutsimikizira kuti kulimba kwa masewera olimbitsa thupi ndikokwanira cholinga cha maphunzirowo kudzera kugunda kwa mtima (4).

Kumbali inayi, zosinthika monga cadence kapena range of perceived exertion (RPE) zasonyezedwa kuti ndizodalirika poyeza mphamvu ya aquarunning.

Kenako, sikelo yeniyeni ya RPE ya aquarunning yopangidwa ndi David K. Brennan:

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Mlozera wa zomwe zili patsamba: Aquarunning (kuthamanga m'madzi)

1. aquarunning ndi chiyani
2. Kuthamanga padziwe: Kutalika bwanji poyerekezera ndi kuthamanga pamtunda
3. Kodi ubwino wothamanga ndi kuyenda m'madzi ndi chiyani?
4. Kuwonongeka kwamadzi othamanga
5. Zofunika za Aquarunning: Lamba wa Aquarunning
6. 2 Zida zopangira aquarunning: Nsapato za Aquarunning
7. Njira ya Aquarunning
8. Kodi kuthamanga pansi pa madzi?
9. masewera olimbitsa thupi a aqua
10. Zoyenera kuchita kuti aquajogging ikhale yosangalatsa?
11. treadmill madzi
12. Kusiyanasiyana pang'ono kwa aquarunning: Kuyenda m'dziwe
13. Nyimbo za aquarunning

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Kodi kuthamanga pansi pa madzi?

Ndi masewera otani ndipo zimakhala bwanji kuthamanga pansi pa madzi?

Kodi kuchita aquarunning bwanji?

Chilichonse chomwe mumachita pamtunda wouma mutha kutengera m'madzi. Kuchokera ku zone yopepuka kwambiri yolimbitsa thupi mpaka pakanthawi kochepa. Tikukulangizani kuti muwerenge zomwe zili pamwambapa, ndikuzisintha kuti zigwirizane ndi luso lanu. Komabe, mutha kuchita mitundu yonse yolimbitsa thupi yomwe imaphatikizidwa ndi dongosolo labwinobwino, kupatula mwina mapiri.

• Kuthamanga kwanthawi yayitali (kuthamanga kwa tempo).
• Zone 2 kapena maphunziro osinthika.
• Zoyambira zopitilira mphindi 90.
• Magawo amfupi othamanga.
• Zidutswa.

Monga zikuchitikira?

Kuthamanga maphunziro mu dziwe

Kusunthaku kumayenera kuchitika mkatikati mwa dziwe. Mulimonse mmene zingakhalire, chofunika ndicho kuyimitsidwa kupereka miyendo kuyenda momasuka, osakhudza pansi ndi mapazi. Izi zimapereka mwayi wowonjezera njira zina muzochitika zosiyanasiyana zolimbitsa thupi.

Kuti athe kugwira ndi kukhala oyandama, m'pofunika kukhala ndi malo oyenera a thupi. Muyenera kusunga mutu wanu, khosi ndi mapewa m'madzi, ndi thupi lanu lonse mmenemo, kuyesera kuti thunthu lanu likhale lolunjika.

Kuti mukwaniritse izi, gwiritsani ntchito jekete la moyo, zoyandama m'mimba kapena lamba wa thovu. Komabe, palinso ma submersible treadmills, omwe angapereke kudalirika kwakukulu m'madzi komanso mayendedwe ophunzitsira.

Mikono ndi miyendo ziyenera kuperekedwa mayendedwe ofanana ndi kuthamanga, ndi manja ozungulira, kusunga thupi laumunthu mofanana ndi trot wamba, nthawi zonse kutsogolo ndi mutu wokwezeka.

Ndondomeko yachizoloŵezi idzadalira momwe thupi limayambira komanso chitetezo ndi luso lomwe limapezeka mu dziwe. Nthawi zambiri, mndandanda wa 4 kapena 5 ukhoza kuchitidwa, kusinthasintha nthawi yophedwa ndi kupumula, kapena ndi mphamvu zochepa kapena zapamwamba.  

Monga maphunziro onse, pamafunika kuchita masewera olimbitsa thupi am'mbuyo komanso otsika kwambiri kumapeto.

Momwe mungapangire masewera olimbitsa thupi a aqua

Njira yochitira zabwino zolimbitsa thupi m'madzi aquarunning

1. Poyambira, kuyambika kwa ntchitoyi kumalangizidwa kuti mutenthetse pochita maulendo angapo.
2. Khalani olunjika ndi mapewa anu molunjika m'chiuno mwanu.
3. Tsekani manja anu pang'onopang'ono pamene mukuthamanga.
4. Mokokomeza kuyenda kwa mawondo pamene mukukwera ndi kuti mumatambasula mwendo wakumbuyo bwino.
5. Dorsiflex mapazi anu. pamene muthamanga zala zanu kuloza pang'ono kwa shins wanu, kotero yesetsani kuti musaiwale zachibadwa kuthamanga kuyenda.
6. Kenako, tidzayamba kuthamanga pa tempos yosiyana, mochuluka kapena mocheperapo, pakuphunzitsidwa kochepa kwa mphindi 45.
7. Pomaliza, perekani ndemanga kuti mukamathamanga pansi pamadzi mutha kugwiritsa ntchito lamba woyandama, womwe ukulimbikitsidwa kwa oyamba kumene mpaka atakhala omasuka m'madzi kuti apitilize kuthamanga popanda lamba.

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masewera olimbitsa thupi a aqua

Zochita zolimbitsa thupi zomwe zimachitika makamaka mu aquarunning ndizosamuka.

Gawo loyamba la masewera olimbitsa thupi omwe nthawi zambiri amachitidwa ndi kulimbitsa thupi kwa aqua ndikuti amatha kudumpha ndikubwerera kumitundu yosiyanasiyana monga mayendedwe aatali ndi aifupi, masitepe afupikitsa, masitepe oyenda, msilikali wamng'ono, ndi zina zambiri.

Ngakhale, m'magawo ena titha kuyambitsa masewera olimbitsa thupi monga Fartlek omwe amathandizira kuti mtima wamtima ugwire bwino ntchito komanso zomwe zimakhudzanso kumtunda kwa thupi kapena zomwe zimathandizira kukhazikika komanso kuwongolera lamba kapena pachimake.

Momwemonso, ntchito ya lumbar ndi m'mimba ndiyofunikiranso pamayendedwe olondola pa mpikisano.

Mitundu ya masewera olimbitsa thupi aquajogging

Sewerani ma prototypes othamanga m'madzi

• Zidendene: Kubweretsa mawondo pachifuwa m'madzi kumalimbitsa miyendo ndi matako. Kudumpha kungakhale kosiyanasiyana ndi kuchitidwa mwa kutsegula ndi kutseka miyendo, ndi mwendo umodzi kapena mapazi pamodzi, mbali zosiyana ... nthawi zonse kugwiritsira ntchito mphamvu yochepa ya madzi pa mafupa ndi mafupa ndipo, motero, chiopsezo chochepa cha kuvulala.
• Kukankha: Kusunga msana wowongoka ndi mimba yolimba, kukankha kumaperekedwa mosiyanasiyana, kutsogolo, kutsogolo komanso kumbuyo, kulimbitsa matako ndi kupeza minofu ndi mphamvu m'chiuno ndi m'mimba. Njira ina yowotcha mafuta m'mimba ndi mwendo.

Dongosolo la maphunziro a Aquarunning

Zolimbitsa thupi kuchita masewera olimbitsa thupi a aquarunning

• Kuti muyambe, nthawi zonse muyenera kutenthetsa, 10 kapena 15 mphindi.
• Nthawi: Thamangani mwamphamvu kwapakati kwa mphindi zisanu ndikupumula mphindi imodzi kapena 5. Chitani mopitilira kawiri.
• Nthawi zonse: Simuyenera kudumphira m'madzi ndikuyamba kuthamanga ngati wamisala. Chofunika ndichakuti mugawane zolimbitsa thupi kwa mphindi 30 mpaka 45 kuti muthe kuyenderana ndi kamvekedwe kamene thupi lanu limakufunsani.
• Pakatikati mwa dera lakuya kwambiri (kutali ndi m'mphepete), tambasulani manja anu pamtanda ndikutambasulani miyendo yanu: imodzi kutsogolo ndi kumbuyo. Mwamsanga bweretsani manja anu pafupi ndi thupi lanu ndi kutambasula miyendo yanu pamodzi.
• Bwerezani ntchitoyo mosinthana miyendo. Kuponda pansi ndi phazi limodzi ndikuthandizira dzanja limodzi m'mphepete, ikani thupi lanu mofanana ndi khoma.
• Bweretsani mwendo wina kutsogolo, mmbuyo ndikufalitsa perpendicularly momwe mungathere. Kenako sinthanani miyendo.

Table yolimbitsa thupi ya Aquarunning

Kulimbitsa thupi kwabwino kwa aquarunning

• Mphindi 5 zakuyenda molumikizana m'madzi.
• Kutentha kwa mphindi 5 m'madzi.
• Kuthamanga kwa mphindi 35 m'madzi, kaya kalembedwe kake.
• Mphindi 15 zakuyenda kosavuta.
• Mphindi 10 zolimbitsa thupi zenizeni (zitha kukhala zamtundu uliwonse).
• Mphindi 10 zochepetsera rhythm kuti mupumule.
• Mphindi 5 zomasulidwa ndikusuntha pang'onopang'ono.

maphunziro a nthawi yayitali

Mapangidwe a maphunziro a nthawi yayitali kwa anthu omwe ali ndi luso labwino komanso thanzi labwino akhoza kukhala motere (2):

• Maphunziro 1 (nthawi yonse 35 min.):
  • 8 mphindi pa mlingo 2 (Brennan scale).
  • 7 mphindi pa level3.
  • 6 mphindi pa level3.
  • 5 mphindi pa level3.
  • 4 mphindi pa level3.
  • 3 mphindi pa mlingo 3-4
  • 2 seti ya 1 min. pa mlingo 4-5.

• Maphunziro 2 (nthawi 25 min.)
  • 1 mndandanda wa mphindi 10 pa mlingo 3 (Brennan scale).
  • 1 mndandanda wa mphindi 10 pa mlingo 3-4.
  • 1 mndandanda wa mphindi 5 pa mlingo 4.

Chizoloŵezi cha Aquarunning: Maphunziro a nthawi yochepa

M'madzi ndizothekanso kuchita maphunziro apamwamba kwambiri (2):

• 32 min maphunziro
  • 10 seti ya 1:30 min. pa mlingo 3-4 (Brennan scale).
  • 10 seti ya 1 min. pa mlingo 3-4.
  • 10 seti 45 masekondi pa mlingo 4-5.

gawo la aquarunning

Masewera olimbitsa thupi a Aqua akuthamanga kalasi ya videoe aquarunning + kusambira

Tipanga chizoloŵezi chokwera kwambiri padziwe.

Kuphatikiza Kuthamanga kwa Aqua ndi Kusambira, kuthamanga ZOCHITA ZOCHITA

1. GULULULU Mutha kuchita: a) Mamita 25 pa liwiro lanu kwambiri b) Masekondi 40 mpaka mphindi imodzi

2. Kuthamanga mu dziwe, mukhoza kukhala ndi thumba la mchenga pamapewa anu. 1 miniti kuti chikwere

3. BWINO a) 25 kapena 50m b) 40 sec mpaka 1 miniti

4. Thamangani mphindi 1 mpaka kufika pamtunda, mutanyamula thumba kumanja

5. Freestyle kapena kukwawa a) 25 kapena 50m pazipita b) 40 masekondi kapena 1 miniti

6. Thamangani mphindi 1 mpaka pazipita, kukweza thumba kumanzere

7. Chifuwa a) 25 kapena 50m max b) 40 masekondi kapena 1 miniti

Kanema wa Aqua Jogging ndi Swimming Routine kuwotcha mafuta!

Kalasi ya Aquarunning

Zochita za Aquarunning kuthamanga mwachangu kapena kulimbikitsa ndikuchira kuvulala

Kuti muyambe, tsatirani mayendedwe othamanga.

Tikayika bwino, tidzapitiriza kupanga mayendedwe omwe tiyenera kuchita tikamathamanga pamtunda wokhazikika. Pakamwa payenera kukhala pamwamba mokwanira pamwamba pa madzi popanda kupendekera mutu ndikumapuma bwino. Mutu uyenera kuyang'ana kutsogolo osati pansi. Thupi liri patsogolo pang'ono, popanda kulakwitsa kutsamira patali. Musalole msana wanu kusalowerera ndale. Kuyenda kwa mkono kumafanana ndendende ndi pamwamba. Tidzasuntha miyendo mozungulira, ndikupinda m'chiuno pafupifupi madigiri 60-80. Ngakhale mayendedwe athu amakhala ochulukirapo kapena mocheperapo, sitisuntha, tikhalabe okhazikika panthawi yonse yolimbitsa thupi ndipo tidzafunika malo ochepa.

Zochita zolimbitsa thupi zothamanga kuti muwongolere kaimidwe

Aqua-jogging: Zochita ziwiri zolimbitsa thupi pothamanga

Kenako, muvidiyoyi tikufotokoza zinthu ziwiri zomwe mungayesere padziwe kuti muwongolere kaimidwe kanu kothamanga. Mwachiwonekere simuyenera kuchita mu dziwe, zinthu ziwiri zofunika izi ndi zinthu zomwe mungachite pamtunda. Choyamba ndi kukumbukira kusunga nkhonya zanu momasuka osati kutsekedwa kwathunthu. Kuuma kumeneko kumayambitsa kupsinjika pakhosi ndikukupangitsani kuthamanga kwambiri, kuwononga mphamvu mosayenera. Chachiwiri ndi kuzolowera kuchita sitiroko kuchokera kutsogolo kupita kumbuyo. Anthu ena amadutsana manja awo kutsogolo kwa chifuwa mokokomeza. izi sizikuthandizani kuthamanga bwino. Ndi bwino, malinga ndi akatswiri, kuganiza kuti mukufuna kumenya munthu kumbuyo kwanu ndi zigongono zanu. Tsopano, si za sitiroko iliyonse yomwe mumachita ndi mphamvu mokokomeza kubwerera mmbuyo. Kuyenda kuyenera kukhala kosalala komanso kwachilengedwe

Phunzirani kuti muwongolere kaimidwe kothamanga

Zoyenera kuchita kuti aquajogging ikhale yosangalatsa?

Timavomereza kuti ntchitoyi ikhoza kukhala yotopetsa. Motsimikizirika kwathunthu mudzakhala munthu wochedwa kwambiri mu dziwe ndipo nthawi imadutsa pang'onopang'ono pamene mukuyenda kuchokera mbali imodzi kupita ku ina. Kuti tichite izi, timalimbikitsa:

• Pezani iPod yosalowa madzi kapena mahedifoni a bluetooth omwe amatha kulunzanitsa kupitilira mita 100 (Bluetooth 5.0)
• Mangani zotanuka / bungee chingwe kuposa othamanga amagwiritsa ntchito chingwe cha buoyancy ndikuyesera kuthamanga m'madzi mopitirira apo ndikugwira kukana kwa masekondi ochulukirapo.
• Pezani mnzanu wophunzitsira.
• Sewerani ndi malingaliro anu. Menyani maulendo anu # mu ola limodzi, miyendo yanu yothamanga kwambiri, ndi zina zambiri.
• Kumbukirani chifukwa chake mudaganiza zopita ku aquajogging poyambirira.

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treadmill madzi

1 chitsanzo cha treadmill yam'madzi

Waterflex AquaJogg pansi pa madzi treadmill

"Easy push" kutsegula dongosolo

Kutsegula: kukankhira chotchinga ndi kusiya nsanja pansi. Zosavuta komanso zosavuta.
Kutseka: kukoka ndodo ndikukweza nsanja ndi phazi lako. Mvetserani kuti tepiyo idina kuti muwonetsetse kuti yatseka bwino.

Zochita za treadmill za m'madzi

· Zinthu: 100% AISI 316L chitsulo chosapanga dzimbiri
· Kumaliza: chitsulo chopukutidwa ndi anticorrosive treatment
· Njira: pindani treadmill
· Chovala chamutu: kuthamanga pamwamba 38 x 118 cm. Tsatirani 13%
· Mawilo: mpira wokhala ndi mawilo oyera odana ndi zikande, kuyenda kosavuta
Kukhazikika: skids woyera kuti bata ndi chitetezo zikande
· Kupaka: zoyenera zophimba zonse (PVC, matailosi, poliyesitala, etc ...)
· Kulemera kwake: 32 makilogalamu
· Makulidwe: L.67x ndi. 135 x H. 128 cm (zosapitirira)
· Miyeso yopindika: ndi 56xl. 62 x H. 128 cm (zosapitirira)
Kuzama: 0.90 ma 1.50 m

Chidziwitso cha dziwe losambira la Waterflex pansi pamadzi

Zogulitsa za Waterflex ndizoyenera maiwe onse omwe PH yake ili pakati pa 7.0 ndi 7.4.

· Zogulitsazo ziyenera kuchotsedwa padziwe pamene chithandizo chapadera chikuchitika.
Sangayikidwe pafupi ndi ma nozzles otulutsa
Zogulitsa ziyenera kuchotsedwa mu dziwe ndikutsukidwa ndi madzi oyera mukatha kugwiritsa ntchito.

Ntchito Poolstar Aquajogg Waterflex Underwater Pool Treadmill

Momwe poolstar Aquajogg Waterflex pool treadmill imagwirira ntchito

Mtengo wa Water Fitness Treadmill

Waterflex AquaJogg - Fitness Treadmill

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2nd model of aquatic treadmill

Posambira dziwe la Aquajogg Air

Waterflex - dziwe losambira

Aquajogg Air mat ndiyoyamba kugwiritsa ntchito chimango cha aluminiyamu ya anodized komanso mipiringidzo yochotsamo. Gwirani ntchito pakulimbitsa minofu pamayendedwe anu, kukana ndi kukonzanso bwino ndikukhazikika bwino. AquaJogg idapangidwa kuti igwiritsidwe ntchito tsiku ndi tsiku komanso mwamphamvu pamagulu kapena maphunziro apawokha. Itha kugwiritsidwa ntchito opanda nsapato. Dongosolo lopinda lopangidwa mwaluso limapatsa malo pang'ono ndipo mawilo a silikoni amapangitsa kuti madzi azitha kulowa mosavuta popanda kulemba chizindikiro pansi.

Chosalowa madzi.

Katswiri wa aquavitality, Waterflex adadzipereka ngati mnzake wamawonekedwe anu.

Kuyambira pomwe idakhazikitsidwa, Waterflex yakhala ikudzipereka kuti anthu onse azikhala olimba m'madzi.

Cholinga chake ndi kupereka zinthu zambiri zamtundu uliwonse kuti zikwaniritse zofuna za akatswiri.

Mumtima wa Provence, pakati pa miyambo ya makolo ndi zatsopano, Waterflex idapangidwa. Gulu laling'ono, lachidwi, motsogozedwa ndi luso komanso luso la gulu la atsogoleri awo.

Mtengo wa Swimming Pool Walk Mat Tepi

Waterflex - Kuyenda mphasa ya dziwe Aquajogg Air 128x67x135 masentimita Poolstar WX-AQUAJOGG2, mitundu yosiyanasiyana/chitsanzo

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Kusiyanasiyana pang'ono kwa aquarunning: Kuyenda m'dziwe

Zomwe zikuyenda m'dziwe

Kodi kuyenda mu dziwe kumatanthauza chiyani

EZochita zam'madzi zoyenda m'dziwe, monga momwe dzina lake limasonyezera, ntchito yochepetsetsa yomwe imakhala ndi kuyenda mu dziwe.

Kunena zoona, kuyenda m’madzi kumapangitsa kuti mafupa, mfundo ndi minofu zichepetse.

Kuonjezera apo, madzi amapereka kukana kwachilengedwe, zomwe zimathandiza kulimbikitsa minofu.

Ndani akuyenda m'madzi?

Zokwanira pagulu kuyenda mu dziwe

Kuyenda m'madzi, kaya mu dziwe kapena m'nyanja, ndi masewera olimbitsa thupi abwino kwa anthu amitundu yonse..

Mwa kuyankhula kwina, masewera osambira osambira mkati mwake amasinthidwa kwa omvera onse

Mogwirizana ndi lokonzekera anthu achikulire omwe nthawi zambiri samasewera masewera aliwonse kwa achinyamata.

Ndipotu mchitidwewo ukuchulukirachulukiraZomwe zimalimbikitsidwa kwambiri kwa anthu okalamba omwe avulala minofu, mafupa kapena mafupa.

Kuyenda m'dziwe kumapindulitsa

kuyenda mu dziwe kuchepetsa thupi

1. Ndikofunika kutsindika kuti kuyenda mu dziwe kumalimbitsa mtima.
2. Amachepetsa kuthamanga kwa magazi.
3. Mbali ina ya kuyenda mu dziwe ndi nthawi yake yozungulira
4. Mumawotcha zopatsa mphamvu komanso kukhala ndi zowongolera zolimbitsa thupi.
5. Ubwino wina ndikuti umathandizira kuwongolera glucose.
6. Limbikitsani ndi kulimbikitsa minofu m'madzi
7. Kuyenda m'madzi kumawongolera bwino
8. Ndizopindulitsa kwambiri kwa anthu omwe ali ndi nyamakazi kuti ayese kuyenda m'madzi a dziwe lotentha,
9. Pomaliza, kuyenda m'madzi ndi ntchito yabwino yolimbana ndi nkhawa komanso kupsinjika komwe kumachitika.

Kodi kuyenda mu dziwe?

Mutha kuyenda pang'onopang'ono kapena kuyenda mwachangu, powonjezera liwiro, mumawonjezera mphamvu ya maphunzirowo.

Mukakonzekera ntchitoyi, mupeza kuti muyenera kutero gonjetsani kukana kwa madzi, ndipo ndizoti, madzi amapereka kukana molingana ndi kuyesetsa komwe kumayesedwa.

Kuyenda pansi kumapindulitsa kwambiri koma, ngati mukuchitanso pamadzi, mudzakhala mukugwira ntchito minofu ndi ziwalo zanu zambiri chifukwa kukana kwa madzi kumasiyana pakati pa 4 ndi 42 nthawi zambiri kuposa mpweya, zonse zimadalira kuthamanga kwa kayendetsedwe kake. mumapanga . Mukamayenda mofulumira m'madzi, mumapeza kukana kwambiri. 

momwe mungayendere pamadzi

• Kuyenda m'madzi, kutalika komwe madzi ndi ofunika, ndipamwamba kwambiri, kukana kwambiri kudzatipanga ife, chinthu choyenera kwambiri ndi chakuti kutalika kwa madzi sikudutsa m'chiuno mwa munthuyo, ndikofunikira. kupewa kuyenda pa tiptoe imirirani, ndipo msana wanu wowongoka.
• Ndi madzi mpaka m'chiuno mwanu, yendani kuchokera kumapeto kwa dziwe kupita kumalo ena, mutenge masitepe kutsogolo ndikubwerera kwa mphindi ziwiri, kuti muyambe ndi kutentha thupi lanu.
• Wonjezerani liwiro kuti muwonjezere kulimbikira kwamaphunziro pafupipafupi.
• Komanso gwiritsani ntchito manja anu kuti mugwiritse ntchito minofu ya manja anu, mumangofunika kuika manja anu pansi pa madzi ndikuwagwedeza mmbuyo ndi mtsogolo, monga momwe mukuyenda. 
• Mukhoza kugwiritsa ntchito kulemera kwa madzi kuti mugwire m'manja pamene mukuyenda. 
• Yesetsani kuchita izi kwa mphindi zosachepera 20 osasiya, kawiri kapena katatu pa sabata. Pitani kuwonjezera nthawi ndi mphamvu momwe mukuwona kuti ndizosavuta.

Malangizo oyenda mu dziwe

Ngati mukufunadi kugwiritsa ntchito maphunzirowa, muyenera kuchita zina mwachizolowezi: 

1. Choyamba, sinthani liwiro lanu ndi mphamvu zanu pakanthawi kochepaNdiko kuti, yendani maulendo angapo mozungulira dziwe pang'onopang'ono komanso mwachisangalalo kupita ku maulendo atatu mofulumira komanso kukana kwambiri m'madzi. Mwanjira iyi mudzaphunzitsa bwino minofu yanu ndipo mudzakhala mukulimbitsa mtima wanu, komanso, ndithudi, kuwotcha mafuta ambiri. 
2. Gwiritsaninso ntchito manja anu kuchita masewera olimbitsa thupi a mikono. Mutha kuchitanso ndi magolovesi a neoprene pool kuti muwonjezere masewera olimbitsa thupi ndikugwiranso ntchito kumtunda kwanu. Muyenera kungoyika manja anu pansi pamadzi ndikuwagwedeza mmbuyo ndi mtsogolo, monga momwe mukuyenda. 
3. Koposa zonse, kumbukirani kuti mutha kugwiritsanso ntchito zina nsapato zoyenera za dziwe ngati mukufuna kuteteza mapazi anu. Komanso t-shirt yotayirira ndi zazifupi kuti apange kukana kwambiri. Mwanjira iyi mudzaphunzitsidwa molimbika. 
4. Momwemonso, ngati mwakhala mukuchita ntchitoyi kwakanthawi ndikuwona kuti ikuyamba kuphweka, ndi nthawi yoti mutenge mayendedwe kapena kuwonjezera kukana. Mutha gwiritsani ntchito kulemera kwa madzi kuchigwira ndi manja pamene mukuyenda. 
5. Kuti mumalize, yesani kuchita ntchitoyi kwa mphindi zosachepera 20 osasiya, kawiri kapena katatu pa sabata. Pitani kuwonjezera nthawi ndi mphamvu momwe mukuwona kuti ndizosavuta.

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Nyimbo za aquarunning

Nyimbo za aquarunning mu dziwe losanganikirana

Kuphatikiza nyimbo za aquajogging masika 2021

Nyimbo za aquarunning mu dziwe lachilatini