Aquagym: masewera amadzi omwe amachitira mu dziwe losambira

madzi aerobics

Mlozera wa zomwe zili patsamba

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En Ok Pool Kusintha Tikukupatsirani tsamba la: Kodi aquagym ndi chiyani, masewera amadzi omwe amachitikira padziwe.

Kodi aquagym ndi chiyani?

Aquagym ndi chiyani?

Poyamba, aquagym ndi masewera olimbitsa thupi omwe ndi osinthika a aerobics kwa omvera onse omwe amachitika m'madzi (nthawi zambiri dziwe losambira), choncho, mwachiwonekere, zimachitika m'madzi; ndi kuphatikiza ubwino aerobics kapena aerobics ndi kusambira.

Kodi dzina la aquagym limachokera kuti?

Mawu akuti aquagym amachokera ku kusakaniza mawu, masewera olimbitsa thupi ndi madzi.

Kodi umadziwika ndi mayina ati?

Aquagym amadziwikanso ndi mayina otsatirawa: masewera olimbitsa thupi a aqua, aquaaerobics, aqua-fitness, hydrogymnastics, aquagym, aquaaerobics, masewera olimbitsa thupi a m'madzi kapena aerobics yamadzi.

Chiyambi ndi maphunziro okhudzana ndi thanzi la aqua

Hippocrates pakugwiritsa ntchito mankhwala ochizira madzi

Kodi aquagym imachokera kuti?

Koposa zonse, masewera a m'madzi pofuna kusangalatsa komanso kukonzanso amabwerera kumbuyo,

Poganizira kuti zimadziwika kuti Hippocrates adagwiritsa ntchito kale madzi ngati gwero lochizira matenda mchaka cha 460 BC.
; Panthawi imodzimodziyo, Aroma ankagwiritsa ntchito madzi ozizira kapena otentha pazinthu zosiyanasiyana.
, ndipo Agiriki nawonso ankasangalala ndi madzi.
Momwemonso, kuyambira nthawi imeneyo mpaka lero, inali ndipo ikupitilizabe kuyika mitundu yosiyanasiyana yamasewera kuti apeze mwayi pamasewera a pool.

Kafukufuku wa aquagym

Yunivesite yomwe idafufuza bwino za Aqua aerobics

Aquagym: masewera ochita bwino kwambiri padziwe

Masiku ano, kafukufuku akutsimikizira kuti aquagym ndiye masewera abwino kwambiri komanso otheratu kuchita padziwe.

Phunziro la mphamvu ya aqua-fit ikuchitika pa agogo

MiePakadali pano, kuyendera komwe kunachitika ndi Federal University of Sao Paulo (Brazil) ndikufalitsidwa m'magazini ya "Geriatrics Gerontologie International" kuyerekeza mphamvu zochitira masewera mu dziwe motsutsana ndikuchita pamtunda wa okalamba ndipo zotsatira zake zinali kuwonetsa kuti Aquagym ndiyothandiza kwambiri.

Momwe kuyesa kulimba kwamadzi kunachitikira

Pofuna kulondola kwambiri pakufufuza koteroko, amayi achikulire athanzi omwe sanagonepo adapezekapo, omwe adachita masewera olimbitsa thupi kwa milungu 12 m'madzi ndipo azimayi ena adachitanso pamtunda.

Pambuyo pa maphunzirowa, adatsimikiziridwa kuti kulemera kwa thupi, kugunda kwa mtima, mphamvu ya aerobic, kusinthasintha ndi kusinthasintha zinali zofanana kwambiri pakati pa magulu awiriwa.

Kutsiliza: Kulimbitsa thupi pamadzi kumawonjezera mphamvu ya mtima ndi mitsempha yamagazi

Komabe, mphamvu ya cardiopulmonary ndi kulimbitsa thupi kwa neuromuscular mwa amayi achikulire omwe ankachita masewera olimbitsa thupi m'madzi kunasintha kwambiri.

Masiku ano aquaaerobics ndi masewera apamwamba

Kulimbitsa thupi kwa Aqua: mutu womwe ukuyenda bwino pamasewera a pool

Pakalipano, kulimbitsa thupi kwa aqua kwakhala njira imodzi yofala kwambiri yochitira masewera olimbitsa thupi m'madzi ndi anthu omwe amawakonda kwambiri, makamaka pakati pa akazi..

Momwe ma gymnastics amadzi asinthira

Kukula kwa aqua gymnastics

Aquagym yalimbikitsidwa kwambiri, pomwe nthawi yomweyo yakhala ikuphatikiza mwamphamvu kwambiri.

Mofananamo, a Aquagym ndiye kalambulabwalo wamasewera ena onse aku dziwe, omwe ndi omwe titha kuwapeza tsopano kumalo ochitira masewera olimbitsa thupi.

Tsankho mu masewera olimbitsa thupi a aqua: Kwa zaka zambiri zinkawoneka ngati ntchito ya okalamba okha

Kuchepetsa mphamvu ya aqua-fitness

Mosiyana ndi zikhulupiriro zoti ndi chibwana cha anthu okalamba, ndi lingaliro lachikale kwambiri.ncebida, popeza malo ochitira masewera olimbitsa thupi a aqua ndi masewera abwino komanso opindulitsa kwambiri padziwe omwe ali ndi mphamvu yapakatikati momwe timachitira thupi lonse ndikupeza zabwino zambiri, zakuthupi ndi zamaganizidwe.

Bwanji kusankha masewera amadzi?

Ubwino wapakati pamasewera am'madzi: malo omwe amapangidwira

Hypogravity imachepetsa mphamvu ya thupi ndi nthaka ndi kupsinjika pamagulu.

Ubwino waukulu waMasewera olimbitsa thupi am'madzi ndi njira yomwe imapangidwira, madzi, chifukwa imathandizira mayendedwe onse komanso kulolerana kwambiri ndi kutopa (hydrogravity).

N'chifukwa chiyani kuchita masewera olimbitsa thupi m'madzi?

Kupangantchito ya kuchita masewera olimbitsa thupi m'madzi zachokera kukhalapo kukana chifukwa madzi, yomwe imaletsa kwambiri zochita, kusuntha kapena zilakolako, m'njira yoti mimba imatsitsimutsidwa kuti ikhazikike kuti isagwe ndipo imalimbikitsa mfundo yakuti kungosuntha manja m'madzi kumakhala ngati kugwiritsa ntchito cholemetsa .

Kuphatikiza apo, zolimbitsa thupi zambiri zomwe zimachitika m'madzi sizingakhale zotheka kuchita masewera olimbitsa thupi, zomwe chifukwa cha izo, thupi limathandizidwa ndikulilola kuti liyandame, ndikulipatsa ufulu wokulirapo.

Hypogravity imachepetsa mphamvu ya thupi ndi nthaka ndi kupsinjika pamagulu. Izi zimakuthandizani kuti muzichita masewera olimbitsa thupi nthawi yayitali komanso pafupipafupi, komanso popanda chiopsezo chovulala. Zimapindulitsanso anthu omwe ali ndi kuyenda kochepa podzimasula okha ku kulemera komwe kumabwera chifukwa cha kulemera. Kuphatikiza apo, masewera olimbitsa thupi am'madzi mkati mwamasewera osangalatsa akuwonetsa zabwino zamaganizidwe.

Ubwino wina wa masewera osambira

masewera mu pool aqua-fitness

Zopindulitsa zambiri zamasewera padziwe

Choyambirira, Mudzachita nawo ndikulimbitsa minofu yonse.
Kupatula apo, Mudzawonjezera mphamvu ya mtima.
Mudzalimbikitsa kukana thupi.
Mosakayikira, mudzamveketsa thupi.
Mudzawongolera kufalikira.
Mudzawotcha zopatsa mphamvu zambiri mpaka pamene madzi amachita ngati kukana kwina.
Panthawi imodzimodziyo, idzakuthandizani konzani ndi kulimbitsa kaimidwe ka msana.
9. Imawongolera thanzi labwino, chifukwa amachepetsa nkhawa ndi nkhawa.
Mwachidule, masewera amadzi mu dziwe ndi oyenera mibadwo yonse..
Pomaliza, aliyense angasangalale nazo pochita a chiopsezo chochepa kwambiri cha kuvulala chifukwa palibe zotsatira.

Ubwino wa Aquagym

Ubwino Woyamba wa Aquagym: khalani ndi thanzi labwino pakuchepetsa thupi ndikuwongolera silhouette yanu

aquaerobics kuti muchepetse thupi

Zabwino pa thanzi lanu

Ndi aquagym, thupi lonse limakhala bwino, chifukwa machitidwe ake amakwaniritsa kusinthika kwa njira zosiyanasiyana zosambira.

Chifukwa chiyani masewera olimbitsa thupi a aqua ndi abwino kwa thanzi lanu

Mwachilengedwe, aquagym imalimbitsa kukula kwa minofu.
imathandizira kugunda kwa mtima ndikuchepetsa kugunda kwa mtima.
bwino kupuma ndi
Momwemonso, zimathandizira kukana kwambiri kwa minofu, izi ndichifukwa chakuti minofu yonse ya thupi (magulu akuluakulu a minofu) imagwira ntchito nthawi yonseyi.
Imalimbikitsa kutuluka kwa magazi, chifukwa kuthamanga kwa hydrostatic kumathandizira kubwerera kwa venous, kuwongolera kufalikira komanso kuchepetsa edema, zomwe zimakhala zabwino makamaka kwa amayi apakati komanso omwe ali ndi mitsempha ya varicose.
Amateteza matenda a mtima
Chifukwa cha kukana kwa madzi, timachepetsa kuthekera kwa kuvulala, kukoka kolimba kapena minofu yopweteka kwambiri, chifukwa nkhonya zonse zimatsekedwa ndipo palibe zotsatira zosavulaza.
Mosasamala kanthu, mayendedwe ndi osalala komanso amadzimadzi, ndiye kuti ziwalo zimagwira ntchito bwino ndikupeza kusinthasintha popanda kupanikizika; Komanso, izo bwino olowa ntchito ndi minofu kamvekedwe.
Chifukwa cha kupanikizika, mafupa amavutika kwambiri panthawi yodumphira, chinthu chofunika kwambiri kwa anthu omwe ali ndi vuto lapadera la postural, kwa onenepa kwambiri, anthu omwe ali ndi matenda osteoporosis ndi amayi apakati.
Padziko lonse lapansi, imachotsa mafuta ndikuletsa kunenepa kwambiri.
Imawongolera ma reflexes ndi kulumikizana.
Amapereka kukana kwakukulu kupsinjika.
Amaletsa kupweteka kwa msana polimbikitsa kuwongolera kwa postural.
Kuonjezera apo, amalola kuchira bwino kuchokera kuvulala, chifukwa chake amasonyezedwa kwa anthu omwe ali mu njira zokonzanso. Magulu osiyanasiyana a minofu amagwira ntchito mwachindunji (ndi kusuntha mobwerezabwereza pakati pa 15 ndi 60 nthawi) ndi zochitika za kumtunda, zapakati (oblique ndi pamimba) ndi ziwalo zapansi za thupi zimasinthidwa, kusinthasintha magawo osiyanasiyana panthawi yonseyi.
Mwachidule, zimalimbikitsa kubadwa kwa minofu (yowonda) polimbikitsa lipids.
Zowona, zimalimbana ndi osteoporosis.

Chifukwa chiyani mutha kuonda ndi aquagym

Mu aquagym minofu imagwira ntchito kwambiri

Chifukwa chomwe aquagym ndi yabwino kwambiri pakusintha chithunzi chanu ndikuti minofu yanu ikugwira ntchito molimbika popanda inu kuzindikira.
Kusuntha kosiyanasiyana kumapangitsa kuti thupi lonse lizigwira ntchito.
Amachepetsa m'chiuno, amamveketsa chifuwa ndi matako.
Kumalimbitsa kumbuyo ndi m'mimba minofu.
Matani manja ndi mapewa.
Panthawi imodzimodziyo mumapumula ndikupumula nthawi yomweyo.
Pokhudzana ndi kukana kwa madzi, mayendedwe aliwonse amatsitsimutsa ndi kukhetsa pamwamba pa khungu, zomwe zimapangitsa kuti magazi aziyenda.
Kuchepetsa kusunga madzi ndi mfundo yotsatira ndikuti imathetsanso cellulite. ‍

Chifukwa chiyani aquafitness imathandizira chithunzi chanu

Kamodzi m'madzi, thupi limangolemera gawo limodzi mwa magawo atatu a kulemera kwake ndipo mayendedwe onse amakhala osavuta, ngakhale kuti madzi amapanga kukana kwakukulu kuposa mpweya ndipo amapangitsa kuti minofu igwire ntchito molimbika.

Ndi ma calories angati omwe mumawotcha ndi mphindi 45 za aquagym?

Choyamba, kumbukirani kuti, monga masewera ena aliwonse, musanayambe kuchita masewerawa ndi bwino kukaonana ndi dokotala, makamaka ngati muli ndi pakati, matenda a shuga, kuthamanga kwa magazi, kunenepa kwambiri kapena kuvulala kwam'mbuyo kwa minofu.

Zinthu zomwe zimakhudza kuwotcha kwa ma calories mu aquagym

Muyenera kuganizira kuti pali zinthu zambiri zomwe zingathandize kumwa zopatsa mphamvu kuwotchedwa mu aquagym: kugonana, zaka, minofu misa, kutalika ndi zina majini ndi chilengedwe.

Chofunika kwambiri pakuwotcha zopatsa mphamvu: kulimba kwa aquagym

Kutengera kulimba kwa ntchitoyo, titha kutaya pakati pa 400 ndi 500 zopatsa mphamvu mu ola limodzi lochita masewera olimbitsa thupi.
Kuonjezera apo, ntchitoyi m'madzi imathandizira kuyendayenda ndikuletsa kusungirako madzimadzi, potero kulimbana ndi cellulite.

Gome la Generic: Zopatsa mphamvu za Aquagym

tebulo losonyeza zama calorie omwe amatha kuwotchedwa mu aquagym malinga ndi nthawi yomwe amachitira

2nd Aquagym phindu: imathandizira kukhala ndi mphamvu zamaganizidwe

Chifukwa chiyani kulimbitsa thupi m'madzi ndikwabwino ku thanzi lamalingaliro

Masewera olimbitsa thupi am'madzi Amalimbikitsa thanzi lamaganizidwe ndi kutulutsidwa kwa endorphins

Momwemonso, monga zochitika zina zonse zolimbitsa thupi, zimatulutsa ma endorphins kapena mahomoni osangalatsa, omwe amalimbikitsa kumverera kwabwinoko atachita khama.

Aqua-gym: kumapeto kwa masewera olimbitsa thupi kukhala otonthoza

Kupumula kwa madzi kumachepetsa kupsinjika, kumapangitsa mtima kupsa mtima, kumawonjezera mphamvu, kumapangitsa kudzidalira komanso kumapangitsa munthu kumva kupepuka.
M'lingaliro limeneli, n'zoonekeratu kuti aquagym imayambitsa kukhazika mtima pansi ngati kutikumbutsa za moyo wathu mkati mwa chiberekero.

Aquatic aerobics: Imathandizira kuyanjana kwa omwe amagawana nawo gulu

Makalasi a Aquagym amachitikira m'malo osangalatsa okhala ndi malo omasuka komanso osangalatsa omwe amalimbikitsa gulu lomwe limalimbikitsa ndikukupangitsani kufuna kudzikonza nokha.

Phindu lachitatu la Aqua-gym: Mutha kuyamba pompano

Kodi tingayambe liti Aqua-gym?

Nthawi iliyonse kuyambira October mpaka June. Maphunzirowa ndi osavuta kutsatira ndipo m'madzi aliyense akhoza kukhazikitsa mayendedwe ake komanso kuchuluka kwa masewerawo.

Ndizofala kupeza mu gawo lomwelo, anthu omwe akuphunzira ndi ena omwe akuchira kuvulala kapena ophunzira okalamba pamodzi ndi achinyamata. Malo am'madzi amalola zonsezi ndi zina zambiri.

Sikuchedwa kwambiri kuti muyambe kuchita masewera olimbitsa thupi m'madzi.

Zaka kapena chikhalidwe cha thupi sichofunikira, chofunika kwambiri ndi kufuna, kupirira ndi chikhumbo chochita.

Kulimbitsa thupi kwa Aqua sikufuna cholepheretsa chilichonse kuti muyambe kuyeseza nthawi iliyonse.

Masewera a dziwe la Aquagym safuna zovuta, ngakhale mu zida zawo.
Pachifukwa ichi, mumangofunika kukhala ndi swimsuit yothandiza yomwe imapereka ufulu wabwino woyenda ndikutsutsa chlorine.
Komabe, ndikwanzeru kuvala nsapato zamadzi kupeŵa skids zotheka panthawi yolimbitsa thupi.
Nthawi yomweyo, ngati mukuchita masewera olimbitsa thupi m'madziwe am'deralo ndi malo ochitira masewera olimbitsa thupi, amakupatsirani zonse zofunikira pamasewera olimbitsa thupi.

Kuipa kwa aquaaerobics

Zoyipa za aquagym

Kuipa kwa masewera olimbitsa thupi a aquaaerobic

Aquagym ili ndi zovuta zina kuchokera pamalingaliro othandiza, kuyambira amafuna mwayi wopita ku dziwe ndi zipangizo zokwanira, kuwonjezera pa malipiro a umembala kuti apeze malo ophunzirira, makalasi angapangitse ndalama zowonjezera.
Ayenera kuchitidwa m'madzi ofunda, chifukwa ngati madziwo ali ozizira amatha kupuma ndipo ngati akutentha angayambitse chizungulire ndi kutopa.
Ngakhale kuti kuchita masewera olimbitsa thupi m'madzi kumachepetsa kwambiri ngozi ya kuvulala, sikutheka kuvutika nazo.

Kodi Aquagym imakhala ndi chiyani?

Aquagym: mayi wazinthu zina zonse zam'madzi ndi chiyani?

Kodi Aqua-fitness imakhala ndi chiyani?

En pocas palabras, aquagym ndi Ndi mtundu wa kulimba m'madzi kuti a zochitika zapamalo ndi aerobic zomwe zimagwiritsa ntchito magulu akuluakulu a minofu, kuyang'ana kwambiri minofu toning ndi zolimbikitsa mtima ntchito ndi minofu toning.

Kodi zamadzi zimachitika kuti?

Kodi makalasi a Aquatic Gymnastics amachitikira kuti?

El madzi aerobics, yomwe imadziwikanso kuti masewera olimbitsa thupi a m'madzi kapena masewera olimbitsa thupi a m'madzi, ndi mtundu wina wa aerobics ndi se Zimachitika m'malo amadzi, nthawi zambiri dziwe lamadzi osaya, kotero kuti anthu omwe sadziwa kusambira atha kutenga nawo mbali.

Makamaka, masewera olimbitsa thupi a aqua nthawi zambiri amachitika m'mayiwe osaya (1,20 mpaka 1,50 m). Kutentha koyenera kwambiri kuyenera kukhala pakati pa 28 °C ndi 31 °C.

Kukonzekera magawo mu dziwe lakuya lamadzi kuti mupite patsogolo kwambiri

Palinso magawo okonzekera mu dziwe lakuya lamadzi, lomwe ndi zinthu zothandizira, monga lamba wa m'madzi kapena mitt ya m'madzi, zimalola ophunzira kuti azimva zosiyana ndi zomwe zili m'madzi osaya, ngakhale kwa ophunzira omwe sadziwa kusambira.

Momwe mungagwiritsire ntchito aquafitness

Momwe mungapangire ma aerobics amadzi

Aquagym kwa oyamba kumene

Madzi aerobics nthawi zambiri amachitidwa moyima komanso ndi madzi pachifuwa, ndikusiya mapewa osaphimbidwa; Mwatsatanetsatane, kuya koyenera ndi 90 cm.

Aquagym yamagawo apamwamba

Komabe, kwa anthu odziwa zambiri, aquagym yachitika komanso molunjika koma mu nkhani iyi kuchita masewerawa inaimitsidwa, kukwaniritsa kwambiri mwamphamvu osakaniza ubwino aerobics ndi kusambira.

Ndi za kupanga mayendedwe pogwiritsa ntchito kuthamanga kwa madzi

Mchitidwe wamanja

Mwa njira, kaimidwe ka manja ndi kofunikira podziyendetsa nokha muzochita zosiyanasiyana, kutsindika zomwe simugwiritsa ntchito mtundu uliwonse wa zowonjezera.

mpando wachifumu

Udindo wa thunthu ndi pafupifupi nthawi ofukula, izi zingasiyane, kufika mlingo wa pamwamba mu ntchito zolembedwa ndi mphunzitsi kutsekereza ndi kupewa kusapeza m`dera lumbar.

Aqua aerobics nthawi zambiri imachitika m'magulu amagulu

Nthawi zambiri, zimachitika m'makalasi amagulu motsogozedwa ndi mphunzitsi. pomwe amaphatikizidwa ndi nyimbo komanso nthawi zina ndi nyali; Mulimonsemo, ndi masewera omwe angathe kuchitidwa kunyumba.

Kodi mayendedwe oti azichita m'madzi ndi chiyani?

Mayendedwe oyambira amakhala ndi ma flexion-extensions of elbows ndi mawondo kutsogolo (mu sagittal ndege) molunjika kumbali (mu ndege yakutsogolo), m'malo ndi manja akukankhira ndi akakolo mu dorsiflexion.

Zomwezo zimachitidwanso ndi kupita kutsogolo ndi kumbuyo posintha malo a manja popita kutsogolo ndikungokankhira madzi kumbuyo.

Mphamvu yokoka pamadzi:

Kusintha kwa thupi:
- Hypervolemia; kuchuluka kwa systolic ejection.
- Kutulutsa kwakukulu kwa mtima ndi kutulutsa mphamvu (pafupifupi 25%).
- Kutsika pang'ono kwa HR.
- Kuwonjezeka pang'ono kwa kuthamanga kwa magazi (systolic, diastolic, mean).
Malingaliro a kuchuluka kwa HR:
- Kuthamanga kwa Hydrostatic.
- Kutentha.
- Mergulho reflex (amatanthawuza kuti munthu akalowa m'madzi pafupipafupi amatsika nthawi yomweyo).

Kuthamanga kwa mtima m'madzi kudzadalira mphamvu yakemasewera ad.

Iyenera kuganiziridwa poyang'anira kuti popeza ndi yaying'ono mkati mwake, pakati pa 12 mpaka 17 kugunda pamphindi iyenera kuwonjezeredwa; kudziwa HR weniweni.

Lingaliro lakuchita khama ndi lalikulu m'madzi kuposa pamtunda, chifukwa chake muyenera kufunsa wophunzira momwe akumvera.

Aquagym imasakaniza masewera olimbitsa thupi, kukana komanso kusinthasintha

masewera a pool aquagym

Aquatic aerobics, amagwiritsa ntchito kulimbikira ndi kubwerezabwereza

Mosasamala kanthu kuti ma aerobics amadzi amaphatikiza aerobic, kukana ndi kusinthasintha kupindula, izi zimathandizidwa mobwerezabwereza komanso pogwira ntchito ndi zinthu zosiyanasiyana, monga zolemera kapena mipira, Aq

Zochita za choreographed aquagym

Kujambula m'madzi kumapangitsa kuti thupi likhale labwino Ndipo, makamaka, tikuwona kupita patsogolo kwa anthu omwe akuchira kuvulala kwakuthupi, anthu olemera kwambiri, omwe ali ndi vuto la kuyenda kapena okalamba.

Momwe ma aerobics amasiyanirana ndi ma aerobics akale

othamangitsa

Aquagym ndi mtundu wa aerobics

Ndicholinga choti, Aquagym ndi zotsatira za kusintha kwa aerobics, ngakhale pamenepa, masewerawa amachitikira m'madzi, nthawi zambiri mu dziwe losambira.,; kulola mfundo yomweyi kuti ikwanitse kubwereza zomwe zimachitika padziko lapansi.

Masewera olimbitsa thupi am'madzi vs aerobics

Ngakhale kuti aquagym ndi yofanana ndi yachikhalidwe cha terrestrial aerobics, imayang'ana kwambiri kukonza mtima wamtima, kuphatikizapo chophatikizira cha kukana madzi ndi kusuntha.

Ngakhale, kugunda kwa mtima sikuwonjezeka monga aerobics pansi, mtima umagwira ntchito ndi mphamvu yomweyo, kwenikweni, ndi masewera amadzi magazi ambiri amapopa.
Kupatula apo, sikuti zimangokhala ndi magwiridwe antchito a aerobic, komanso zimangokhala yolunjika pa maphunziro a mphamvu Chifukwa cha kukana kwa madzi pamapeto pake idzayambitsa magulu a minofu.
M'madzi mutha kuchita mayendedwe onse omwe timachita pamtunda, pang'onopang'ono komanso mozama poganizira mfundo yochitira ndi kuchita (Ndikankhira mmbuyo thupi limapita kutsogolo ndi mosemphanitsa).

Kodi kusambira bwino kapena Aquaerobics ndi chiyani?

aquaaerobics

Zatsimikiziridwa: sankhani ma aquaerobics m'malo mosambira

Aquagym masewera amadzi okwanira kuposa kusambira

Mosakayikira, kafukufuku wasonyeza kuti aquagym ndi yopindulitsa kwambiri kuposa kusambira osati chifukwa chakuti ndi masewera athunthu athunthu pamlingo wakuthupi ndi wamaganizidwe.

Kusankha kwakukulu kwa masewera olimbitsa thupi a aqua kwa othamanga kumene amateur

Mwachindunji, kafukufukuyu amaika aquaerobics ngati njira yopambana kwambiri kwa omwe angoyamba kumene mchitidwewu, chifukwa kusambira kumafuna luso lochulukirapo, chifukwa chake mukayamba masewera osambira mumalephera kusambira. ndi mphamvu.

Mwachidule, kubwerezabwereza kofanana komweko kumadzaza madera a minofu.

Ndipo, nthawi yomweyo, kusambira ndi masewera okhaokha, mosiyana ndi momwe sociable aquagym ilili; kotero zoyambira zitha kuwoneka zovuta komanso zosasangalatsa.

Mlozera wa zomwe zili patsamba: Aquagym

Ndi minofu iti yomwe timagwira ntchito ndi Aquagym?

Ndi ziwalo ziti za thupi zomwe zimagwiritsidwa ntchito pochita masewera olimbitsa thupi?

Kodi masewera olimbitsa thupi a aqua ndi chiyani?

Hydrogymnastics: Makhalidwe amayang'ana kwambiri minofu toning

Kumbali ina, ndikofunikira kuwunikira izi Masewera olimbitsa thupi a m'madzi ndi njira yochitira masewera olimbitsa thupi am'madzi yokhala ndi masewera olimbitsa thupi ambiri omwe amayang'ana kwambiri minofu.

Gwirani minyewa YONSE chifukwa cha ma aqua aerobics

Ndi minofu iti yomwe imagwiritsidwa ntchito ndi aquagym

Koma, aquaym zimagwira ntchito ndi mayendedwe ambiri ma aerobics omwe amaonetsetsa kuti timagwira ntchito m'magulu osiyanasiyana a minofu (zonse zapamwamba, zapakati ndi zapansi), mochulukira kukulitsa mkhalidwe wathupi wa nyimbo zonsekulimbitsa thupi, ngakhale kukulitsa mphamvu ya aerobic ndi anaerobic komanso Chifukwa chake, imagwira ntchito molimbika mu: kuonda, kulimbikitsa chifuwa, glutes, kumbuyo, obliques, mimba, mikono, mapewa ...

Kodi mumagwira ntchito chiyani mu aquagym?

Aquagym: limbitsani thupi lanu lonse

Poyamba, mumagwira ntchito ndi masewera olimbitsa thupi, ma frequency ndi cardio.
Zimathandizira pachifuwa toning.
Mumapeza minofu, makamaka mu abs ndi glutes.
Yenga kukula kwake.
Chifukwa chake, zimatsimikizira kusinthika kwa manja ndi miyendo.
Minofu msana wanu.
Kaya zonse zanenedwa, zimathandiza cholinga chochepetsa thupi ndikusintha kukula mwachangu ngati se yesetsani nthawi zonse ndikuphatikiza ndi zizolowezi zabwino.
Pambuyo pake, ngati tigwiritsa ntchito masewerawa padziwe ndi zipsepse, tidzakhala tikupanga minofu yambiri panthawi yolimbitsa thupi ndipo mphamvu zambiri zidzagwiritsidwa ntchito.

Kulimbitsa thupi m'madzi: limbikitsani thupi lanu kuti likhale labwino

Pazifukwa zonsezi, masewera olimbitsa thupi am'madzi amatitsogolera kuonjezera kwambiri chikhalidwe cha thupi ndi kulola kuchira bwino kwa anthu omwe akulandira chithandizo chamankhwala.

Hydrogymnastics: Kuchita masewera olimbitsa thupi

Kuphatikiza apo, Kuchita masewera olimbitsa thupi m'madzi sikuti ndi aerobic kokha, komanso cholinga chake ndi kumanga mphamvu kupyolera mu kukana madzi.

Masewera omwe amachotseratu zomwe zimakhudzidwa

Chifukwa chake, popeza ntchito zam'madzi zimachitika m'madzi, zimabweretsa kupeza zabwino zambiri komanso zenizeni pafupifupi imalepheretsa kukhudzidwa, chifukwa chake imakhala yotseguka kwa omvera onse.

Kulimbitsa thupi m'madzi: mwayi wopanda kulemera

Kuphatikiza apo, masewera olimbitsa thupi am'madzi amasintha ntchito zolimbitsa thupi zomwe zimachitika pamtunda kumadera am'madzi, ndi mwayi wakusalemera komwe kumapereka.

Malo ochitira masewera olimbitsa thupi am'madzi amalimbitsa ntchito zolimbitsa thupi

Choyambirira, Aquagym amayesa kusamutsa ntchito zolimbitsa thupi zomwe zimachitika pamtunda kupita kumadera am'madzi, kupititsa patsogolo mwayi.

Kodi Aquagym ndi ndani?

Mitundu ya anthu omwe amawonetsedwa pamasewera olimbitsa thupi

Aqua-fitness: masewera olimbitsa thupi am'madzi kwa omvera onse

Masewera olimbitsa thupi am'madzi ndi njira ya aerobic yomwe imachitika m'madzi ndipo imakhala yopindulitsa kwa anthu onse, kulimbitsa thupi lathu ndikulimbitsa thupi lathu kuti tipeze thanzi labwino pomwe tikuchita zosangalatsa kwambiri.

Kulanga kwamadzi aerobic: Zabwino kwa zaka 7 mpaka 77

Kuchita Aquagym ndikothandiza pafupifupi mitundu yonse ya anthu

Aqua-fitness ndi masewera a dziwe odekha komanso opanda chiopsezo, omwe amafikiridwa ndi aliyense, mosasamala kanthu za thupi lawo, kulemera kwake, zaka, ndi zina zotero. ndipo simuyenera kudziwa kusambira.

Kodi kulimba m'madzi kumalangizidwa kwa ndani?

Ngakhale, Poyambirira aqua-fitness adapangidwira anthu omwe ali ndi minofu, mafupa kapena mafupa ovulala, komanso okalamba; Yakulitsidwa mpaka kufika kwa anthu onse chifukwa cha ubwino wake wochuluka kwa thupi komanso osaiwala kuti ndi masewera osangalatsa kwambiri a dziwe.

Magulu omwe Toning m'madzi amalimbikitsidwa kwambiri

Aquagym imalimbikitsidwa kwa anthu onenepa kwambiri, omwe ali ndi vuto lopwetekedwa mtima, omwe ali ndi vuto loyenda komanso kukhazikika kwa mawondo.

Koma kuchita masewera olimbitsa thupi m'madzi kumasonyezedwa, kuwonjezera pa anthu omwe ali ndi vuto lophatikizana, chifukwa cha zotsatirazi:

Zochita zolimbitsa thupi zamadzi zomwe zimathandizira kwambiri:

Choyamba, aquagym ndi yoyenera kwa anthu omwe ali ndi vuto la mtima kapena laling'ono.
Kachiwiri, kwa anthu omwe ali nawo kuvulala kwa msana kapena a kukonza zolakwika za postural.
Choncho, amasonyezedwa kwa amayi apakati.
Komanso kwa anthu omwe ali ndi vuto la psychomotor, kulumikizana, kusowa kwa rhythm kapena agility.
Oyenera anthu okhala pansi:.
Momwemonso, ndizoyenera kwa anthu omwe ali ndi minofu yochepa.
Ndi yabwino kwa omvera omwe ali ndi zochepa zoyenda pamodzi ndi kusinthasintha.
Pamapeto pake, amagwiritsidwa ntchito pochiza anthu omwe ali ndi misempha, kupsinjika, kuvutika kupuma kapena kudzidalira.

Kodi makalasi a Aquagym ndi otani?

Maphunziro a Aquagym

Kodi kalasi ya Aquatic Gymnastics ndi yotani?

Maphunziro a Aquagym ndi awa Mphindi 45, ndi kuchuluka kwa Anthu a 18.

Ndi makalasi a mphindi 45 ndipo amapangidwa ndi: kutenthetsa kudzera mukuyenda mu dziwe la dziwe; ndiye gawo lalikulu limene ntchito ya aerobic, kukana, ndi minyewa imachitikira kumene wophunzira aliyense amazichita pamphamvu yomwe angakwanitse. Zinthu zosiyanasiyana zimagwiritsidwa ntchito (ma dumbbells amadzi, anklets, zoyandama) kapena kulemera kwa thupi la munthu; Asanafike gawo lomaliza, ntchito ya m'mimba nthawi zambiri imachitika. Pamapeto pake, kutambasula ndi kupumula kumachitika.

Kodi makalasi a Aquatic Gymnastics ndi a ndani?

Pamtundu uliwonse wa anthu, kaya amatako (kusamalira ndi kukonza thanzi) kapena anthu omwe ali ndi mavuto (osteoarthritis, osteoporosis, onenepa, etc.)

M'makalasi, zinthu monga matabwa ang'onoang'ono, matabwa akuluakulu, zoyandama zoyandama, zoyandama zoyandama, magolovesi komanso pamlingo wapamwamba kwambiri komanso zipsepse ndi nsapato za rabara zomwe zimapangidwira ntchitoyi zomwe zimathandizira kukulitsa kukana zimagwiritsidwa ntchito.

Zochita zosiyanasiyana, zomwe zimaseweredwa, zokhazikika komanso zolimbitsa thupi zoyimba zomwe zimayika katchulidwe kazochita zilizonse, zimapangitsa kuti masewera olimbitsa thupi am'madzi akhale amodzi mwamakalasi athunthu; chifukwa sichimangopereka kukana kwa minofu, komanso kumachepetsa minofu ya adipose.

Kapangidwe ka kalasi ya Aquagym

Gawo la masewera olimbitsa thupi am'madzi limapangidwa motere:

Mwambiri, ndikupewa kuvulala, makalasi amatsata njira zina zomwe zimalimbikitsidwa kuti musadumphe.

Gawo loyamba la Aquagym kalasi: kutentha

Mu gawo loyamba ili la kalasi ya Aquagym yokhudzana ndi kutentha, zolumikizira zidzatsegulidwa kuti zisavulale, kukhudzana ndi madzi ndikuwonjezera kugunda kwa mtima.
Kutambasula kusanachitike: Monga momwe mukuyenera kuchita masewera aliwonse, muyenera kuchita masewera olimbitsa thupi musanayambe kutambasula minofu yanu ndikusintha thupi lanu ku ntchito yomwe mukuchita.
Kukhudzana ndi madzi ndi zolimbitsa thupi zoyamba: Gwiritsirani ntchito thupi kukhudzana ndi madzi. Mudzachita zolimbitsa thupi zoyamba ndipo pang'onopang'ono mudzawonjezera zofuna zawo.

Gawo lalikulu la Aquagym kalasi: momwe zonse zomwe zili mu gawoli zidzapangidwira, mwamphamvu kwambiri.

Zolimbitsa thupi za Aerobic: Ndi gawo lovuta kwambiri komanso komwe masewera olimbitsa thupi omwe angafune kuyesetsa kwambiri amachitidwa, nthawi zonse amasintha liwiro ndi zomwe mukufuna kuti zigwirizane ndi zomwe mungathe komanso zosowa zanu.
Cholinga chake ndikupangitsa kuti thupi lanu lizizolowera kuchita masewera olimbitsa thupi ndikupindula nalo, osati kukankhira mwamphamvu ndikudzivulaza.

Bwererani ku bata, momwe masewera olimbitsa thupi m'madzi ndi kutambasula adzachitidwa kuti abwerere ku chikhalidwe choyambirira.

Kuti titsirize kalasi ya Aquagym, tikuchita masewera olimbitsa thupi otambasula ndi kupumula: Mumamaliza kalasiyo pobwerera ku bata, kutambasula ndi kumasuka thupi lanu. Ndi ichi mudzatuluka m'madzi ngati watsopano!

Mtundu wa masewera olimbitsa thupi a Aquagym malinga ndi momwe thupi limalandira

masewera olimbitsa thupi a aquagym

Kuvuta kwa maphunziro a Aquagym: kuyimirira kapena kuyandama

Kuvuta kwa masewerawa mu dziwe kumadalira ngati kuphedwa kwatsirizidwa kuyimirira, m'mphepete mwa dziwe, kapena ngati mukupitirizabe kuyandama m'madzi.

Kenako, mtundu wa masewera olimbitsa thupi omwe amachitika ungakhale:

Zochita za Aquagym popanda mphamvu

Aquagym yopanda mphamvu: Ndiwo mayendedwe omwe amafanana ndi ntchito zomwe zimayandama, popanda kuthandizidwa ndi mapazi pansi pa dziwe.
Mwanjira ina, aquagym yopanda mphamvu imathandizira kupumula, kuchita zopepuka ndikugwirizanitsa kupuma popanda kukhudzidwa,

Ma aerobics otsika kwambiri m'madzi

Zochita zolimbitsa thupi zolimbitsa thupi m'madzi: Zochita zolimbitsa thupi zodekha zouluka mofatsa pansi zomwe zimachitidwa ndi phazi limodzi kukhala pansi padziwe; zitsanzo za low impact aquagym: kutambasula, kugwirizana.

Ma gymnastics amphamvu kwambiri am'madzi

Malo ochitira masewera olimbitsa thupiia mu dziwe lamphamvu kwambiri: Zimachitika mukadumpha m'madzi, motero ndizovuta kwambiri zolimbitsa thupi, komanso zomwe zimakupangitsani kuwotcha zopatsa mphamvu zambiri.

Kuchuluka kwa masewera olimbitsa thupi a aqua gymnastics

Zochita za Aquagym

Kuchita masewera olimbitsa thupi kumapangitsa kuti mtima ukhale wokwera kwambiri.

Ubale pakati pa kugwiritsa ntchito oxygen ndi kugunda kwa mtima

Mwanjira imeneyi, kuchita masewera olimbitsa thupi kwambiri, kumapangitsanso kugunda kwa mtima komanso kuchuluka kwa kugwedezeka pamphindi. Ngakhale izi sizili mzere ndendende, ndizongoyerekeza. Kusatheka kochita mayeso owonjezereka komanso olondola a labotale ndikolondola ndi kugunda kwa mtima, monga njira yoyezera kulimba kwa masewera olimbitsa thupi.

Pakalipano, ndikofunika kuganizira zinthu zina, monga kutentha kozungulira, kutengeka maganizo, kudya chakudya, malo a thupi ndi mtundu wa kugunda kwa minofu, zomwe zingasinthe kugunda kwa mtima, zomwe zimapangitsa kuti khama lizichitidwa mopanda kudalirika.

Panthawi yochita masewera olimbitsa thupi m'madzi, kugunda kwa mtima kwa anthu ambiri kumakhala kotsika,

Pochita masewera olimbitsa thupi m'madzi, mwachitsanzo, mwa anthu ambiri kugunda kwa mtima nthawi zambiri kumakhala kotsika, mpaka kufika pa 13% kuchepera (17 beats pamphindi) kuti agwiritse ntchito mpweya womwewo wa ntchito kunja kwa madzi.

Yezerani kugunda kwa mtima ndi ma frequency mita

frequency mita

Kuti kuyeza kugunda kwa mtima mwamphamvu, mita yafupipafupi ndiyofunikira.

Kuti muyese kugunda kwa mtima molondola m'pofunika kugwiritsa ntchito mita yafupipafupi; Zawoneka kuti kafukufuku waposachedwapa wasonyeza kuti 70% ya ophunzira m'makalasi sangathe kuyeza kugunda kwa mtima mokwanira mwa kugwedeza mitsempha ya radial ndi carotid chifukwa malire a zolakwika ndi aakulu kwambiri.

Kuchuluka kwa kuchuluka kwa kugunda kwa mtima.

Kugunda kwamtima kongoyerekeza kumatha kuwerengedwa motere: zaka 220.

Pofuna kulimbikitsa kutayika kwa mafuta, ndi bwino kuti musapitirire 55 mpaka 65% ya HRTM. kugunda pamphindi.

Zotsatirazi ndi mulingo wopangidwa ndi Borg kuti agawane zomwe akuganiza

Psychophysical scale kuti awone kukula kwa masewera a m'madzi

Momwemonso, pali njira yodziyimira payokha yowunikira kulimba kwa masewera olimbitsa thupi, opangidwa ndi katswiri wazolimbitsa thupi Gunnar Borg, omwe amachokera pakugwiritsa ntchito psychophysical scale, pomwe munthu aliyense akamachita zolimbitsa thupi amalemba zomwe adachita. kuwerengera chigoli.

Mosiyana ndi zimenezi, monga tafotokozera, mlingo wopangidwa ndi Borg umachokera ku njira yokhazikika, chifukwa chake kutanthauzira kwake kwafunsidwanso ndi akatswiri.

Sikelo yopangidwa ndi Borg kuti awerengere kuchuluka kwa masewera olimbitsa thupi

Kukula kwa Borg

6. ____________
7. Kwambiri, wofatsa kwambiri

8. ____________
9. Wofatsa kwambiri

10. ______________________________
11. Wofatsa

12. ____________
13. Wodziletsa

14. ____________
15. Zolemera

16. ____________
17. Zolemera kwambiri

18. _______________
19. Zolemera kwambiri

Zindikirani pa Borg physiety intensity sikelo:

Zofanana pakati pa kumverera kochita khama (Borg) ndi mphamvu zolimbitsa thupi zikhoza kufotokozedwa mwachidule monga: <12: wofatsa kapena 40-60% ya pazipita; 12-14: zolimbitsa thupi, mphamvu pang'ono kapena 60-75% pazipita; > 14: mwamphamvu kwambiri kapena 75-90% ya pazipita

Zosiyanasiyana za Aquagym

Aquagym ngakhale kunyumba: Zochita zabwino kwambiri zamadzi aerobic

gymnastics mu dziwe

Aquagym amachita masewera olimbitsa thupi komanso masewera olimbitsa thupi am'madzi

masewera a pool

Tsopano, titchula machitidwe osiyanasiyana omwe amapezeka mu masewera olimbitsa thupi am'madzi, omwe ulalo wake ndikuchita masewera olimbitsa thupi m'madzi ndipo pambuyo pake tidzatanthauzira zonse:

Malangizo pamasewera m'madziwe ochitira masewera olimbitsa thupi am'madzi

Kulimbitsa thupi m'madzi (aquaaerobics)
Aqua-rhythms (aqua-zumba)
Aquahiit (aquaslimming / aqua kwambiri)
Aquqafunctional (aqua-circuits)
Aqualates (aquatic pilates)
Masewera amadzi am'mwamba thupi (mikono)
Aquagym kumbuyo
Aquagym pamimba ndi m'chiuno
Miyendo ya Aquagym ndi matako
Aqua-step
Kuyenda pamadzi (aquacycle / aquaspinning / aquabiking)
kuyenda m'madzi
Aqua-jogging (aqua jogging / aquarunning)
Aquaboxing
Aqua yoga (woga)
Ayi-chi
Aqua-relax (kusambira kwachirengedwe / Watsu)

Mtundu woyamba wamasewera a dziwe

Kulimbitsa thupi kwa Aqua (Aquaerobics)

Aqua Fitness

Kodi Aqua-Fitness ndi chiyani komanso momwe mungachitire masewera olimbitsa thupi a aquagym kunyumba

Maphunziro a Aqua-fitness aerobic. Amapereka makalasi ochita masewera olimbitsa thupi komanso amphamvu kwambiri, kuphatikiza masewera olimbitsa thupi monga kukweza miyendo, kusambira ndi bolodi, kudumpha ndi kudumpha; Mwanjira imeneyi timalimbitsa thupi lonse ndikuchita masewera olimbitsa thupi m'malo ndi mphamvu.
Kumbali imodzi, nthawi zambiri amachitidwa motsatizana ndi choreography ndi kuchita masewera olimbitsa thupi m'madzi moyima, kuyandama kapena kuyimirira.
Kumbali inayi, aquagym nthawi zambiri amagwiritsa ntchito zowonjezera monga: Zakudyazi za thovu, mipira kapena ma buoys omwe amaikidwa pakati pa ntchafu, matabwa ndi zokopa.

Momwe mungachitire masewera a aquagym scissor kunyumba

Pazochita izi ndikofunikira kukhala ndi mpukutu wa thovu, umodzi mwamitundu yayitali yopangidwa ndi rabala ya EVA kapena polyethylene yomwe m'maiko ena imadziwika kuti "flota-flota."
«Ili ndi kutengera scissor udindo, ndi mwendo umodzi mbali iliyonse ya mpukutuwo, ndi kusuntha mapazi mmbuyo ndi mtsogolo.
Komanso ku mbali. Izi zitha kuchitika pakatikati pa dziwe pomwe miyendo yokha imaseweredwa, kapena kukuya komwe muyeneranso kupeza bwino ndi manja anu, "adatero mphunzitsiyo.

Momwe mungachitire masewera olimbitsa thupi a aquagym kulumpha kunyumba

Ndi madzi omwe ali pachifuwa, yesetsani kudumpha ndi miyendo yonse, ndikudziyendetsa nokha ndi mapazi anu pamphuno ndikuthandizira gawo lanu lonse pamene mukugwa. Bwerezani kwa mphindi ziwiri, kusinthana ndi mwendo uliwonse.

Maphunziro a Aquagym

Maphunziro avidiyo a Aqua Aerobic cardio

Aqua Aerobic cardio

Malizitsani kalasi ya Aquagym

Malizitsani kalasi ya aquagym

Mtundu woyamba wamasewera a dziwe

Aqua-rhythms (aqua-zumba)

aqua-rhythms

Kodi aqua-rhythms ndi chiyani

Mitundu ya aqua-rhythms Ndiwochita masewera olimbitsa thupi ndi masitepe ovina omwe amagwira ntchito pa cardio mu dziwe.
Ndipotu, kusintha kwakukulu kwa mtima, toning, kusinthasintha ndi mphamvu zimatheka.

Kodi aqua zumba ndi chiyani

Aqua-zumba ndi yochokera ku aqua-rhythms yomwe ili ndi njira yosangalatsa komanso yothandiza pochita masewera olimbitsa thupi yomwe imaphatikiza mayendedwe a Zumba m'malo am'madzi ndi zotsatira zowoneka bwino.
Mayendedwe a Aqua Zumba amachokera kumayendedwe ndi zolemba za Zumba, kusiyana kwakukulu kumaperekedwa ndikuti ndi njira yamasewera am'madzi, ngakhale ndizowona kuti masitepe akuvina a Zumba amatengera sing'anga, ndi choreographies chosavuta.

Ubwino wochita Aqua Zumba

Kumakulitsa mphamvu ya mtima ndi kukana.
Zimakuthandizani kuti muchepetse thupi komanso kutulutsa minofu mwachangu. Njira iliyonse imakhala yovuta!
Masewera omwe amagwirizana bwino ndi anthu onse omwe amavutika ndi zovuta zolumikizana, zotsatira zake zimachepetsedwa kapena kuchepetsedwa ndi madzi.

Malizitsani kalasi ya aqua zumba

Aqua zumba class

Mtundu woyamba wamasewera a dziwe

Aquahiit (aquaslimming / aqua kwambiri)

aqua-hiit

Kodi Aquahiit ndi chiyani?

AQUA HITT ndi maphunziro amtima, mphamvu ndi kukana, komwe mumaphunzitsa mwamphamvu kwambiri mosangalatsa..
El Maphunziro apamwamba kwambiri ndi othandiza kwambiri pakuwotcha mafuta ndi minofu ya toning, nthawi imene iyenera kuperekedwa kwa ichonso ndi yaifupi kwambiri. Choncho, njira ingagwiritsidwe ntchito KODI? kuchita masewera olimbitsa thupi m'madzi.
Chifukwa chake, zolimbitsa thupi zomwe zikuphatikizidwa mu aquahiit zitha kukhala: kudumpha, kuthamanga ndikuyenda ndikupumira.
Choncho, mwachiwonekere, chifukwa cha mphamvu zake, aquaslimming sangathe kuchitidwa popanda maphunziro asanayambe.

Kodi Aquahiit amasiyana bwanji ndi Aqua-fitness?

Aquahiit imachokera ku zochitika zapamwamba kwambiri za aerobic mu dziwe lomwe limaphatikizidwa m'kalasi lalifupi kusiyana ndi aquagym, koma monga tanenera kale, za kukula kwakukulu,
Pafupifupi nthawi ya gawo la Aquahiit nthawi zambiri imakhala yozungulira zochitika za aerobic mu dziwe kwa mphindi 45;

Njira zovomerezeka za 'HIIT' m'madzi

Zina mwazochita zovomerezeka ndi kusambira mamita 100 ndi kuviika mabere 10 m'mphepete mwa dziwe kapena kusambira mamita 100 ndikuchita ma sit-ups 20 kuphatikizapo 20 squats kuti agwire miyendo.
Kuphatikiza kwa mabwalowa kumakupatsani mwayi wophunzitsa mphamvu ndi kupirira. Dera lililonse liyenera kutsogozedwa ndi kutentha pang'ono kwapakati pa 5 ndi 10 mphindi kukonzekera minofu yochita masewera olimbitsa thupi.

Kodi gawo la Aquahiit ndi chiyani?

Tsopano, zolimbikitsa zanyimbo zimagwiritsidwa ntchito mu gawo la Aqua Intense, koma si ntchito yojambulidwa ndipo gawo lililonse ndi losiyana ndi lapitalo.
Zimayamba ndi gawo loyamba la kuyambitsa kwa minofu kenako mpaka midadada 6 imachitika ndi zochitika zosiyanasiyana zapadziko lonse lapansi ndi metabolic kuti zigwire ntchito m'magawo onse a thupi. Zochita izi zimatsata njira yofanana kwambiri ndi Cross Training, kuphatikiza maphunziro monga AMRAP kapena EMOM pakati pa ena.
Pomaliza, gawoli, lomwe limatenga mphindi 50, limatha ndikubwerera ku bata ndi magawo osiyanasiyana. Monga momwe mungaganizire, iyi ndi ntchito yomwe ikuyang'ana anthu omwe adazolowera kale maphunziro apamwamba ndipo amathanso kuchita m'madzi.
Kenaka, zimachokera ku nthawi za ntchito zapamtima (kufikira 80% kapena 90% ya mlingo waukulu wa mtima) womwe umasinthasintha ndi nthawi zina zotsika kwambiri (50% kapena 60%).

Ubwino wa aquahiit

M'mbuyomu, kuphatikiza kwanthawi zonse ziwiri zomwe zimachitika mu aquahiit kumathandizira kuti thupi lizitha kuyatsa shuga ndi mafuta, ndikupangitsa kuti muwotche zopatsa mphamvu zambiri.
Makamaka, idalimbikitsa kagayidwe kazakudya ngakhale masewerawa atatha.
Pa nthawi yomweyo, ndi mwayi ting'onoting'ono chiopsezo kuvulazidwa.
Ubwino kufalitsidwa.
Panthawiyi, zimalepheretsa kuyesayesa kwa mtima chifukwa choyandama.
Imakwaniritsanso kusintha kwakukulu kwa mtima.
Chotsatira ndichoti chimawonjezera kuchuluka kwa oxygen.

Kalasi ya Aquahiit

Kalasi ya Aqualimming

Mtundu woyamba wamasewera a dziwe

Aquafunctional kapena aquacircuit

m'madzi

Kodi Aquafunctional kapena aquacircuit ndi chiyani

The aquafunctional Ndi masewera olimbitsa thupi kwambiri m'madzi momwe mumadutsa masiteshoni kapena mabwalo osiyanasiyana, mwachitsanzo, mutha kugwiritsa ntchito: masitepe, njinga, ma trampolines amadzi, ma dumbbells, magulu ndi mipira kuti muchite masewera olimbitsa thupi m'madzi.

Aqua Circuit ndi njira yolimbitsa thupi yam'madzi yokhala ndi masewera olimbitsa thupi ambiri omwe amayang'ana kwambiri minofu

The Aqua Circuit imasintha ntchito zolimbitsa thupi zomwe zimachitika pamtunda ku malo am'madzi, ndi mwayi wopanda kulemera kwake.
Ndi Aqua Circuit, thupi lonse limakhala bwino ndipo limalola kuchira bwino kuchokera kuvulala, chifukwa chake amasonyezedwa kwa anthu omwe akuwongolera.

Aquafunctional: kuchita masewera olimbitsa thupi thupi lonse

Magulu osiyanasiyana a minofu amagwiritsidwa ntchito makamaka ndipo masewera olimbitsa thupi apamwamba, apakati (oblique ndi pamimba) ndi mbali zapansi za thupi zimasinthana.

Maphunziro a Aquacircuit

Mtundu woyamba wamasewera a dziwe

Aqualates

Kodi Aqualates ndi chiyani?

Aqualates: Kuchita masewera olimbitsa thupi kumbuyo ndi m'mimba, kupititsa patsogolo kugwirizanitsa, kuyenda, kukhazikika ndi kukhazikika, choncho, akadali masewera olimbitsa thupi amadzi a aerobic malinga ndi malangizo a anatomical ndi masewera olimbitsa thupi monga Pilates.

Timaphunzitsa chiyani ndi ma aqualate

Aqualates adapangidwa makamaka kuti alimbitse minofu yam'mbuyo ndi yam'mimba.
Kuphatikiza pakuchita masewera olimbitsa thupi kwambiri kuti awotche zopatsa mphamvu, Aqualates imathandizira kulumikizana, kuyenda, kukhazikika, kupirira komanso kukhazikika.

Kodi ma aqualates ndi abwino kwa munthu wotani?

Ma Aqualates amatha kuonedwa ngati masewera olimbitsa thupi abwino kwa omwe akuvutika ndi ululu wa m'chiuno, kupweteka kwa msana kapena kupweteka kwina.
Anthu akuchira ku opaleshoni kapena kuvulala.
Aqualates ndi abwino kwa okalamba omwe ali ndi kuchepa kwa kuyenda.

Maphunziro amakanema a aqualates: ma pilates am'madzi

Gulu la Aqualates: ma pilates m'madzi

Mtundu woyamba wamasewera a dziwe

Masewera amadzi kumtunda kwa thupi

Zochita masewera olimbitsa thupi kumtunda kwa thupi

TDeorte upper body dziwe: mikono kutseguka

Timayima mu dziwe, molunjika, ndi manja athu pamodzi, kutsogolo kwa thupi ndi manja athu atatambasula.
Kuchokera pamenepo, timatsegula kupanga semicircle popanda kudutsa mapewa ndikubwerera kumalo oyambira.
Timangotsegula ndi kutseka manja athu. 10 mpaka 15 kubwereza popanda manja anu kusiya madzi.

Masewera padziwe lapamwamba: mitanda

Timayamba kuchokera kumalo oyambirira a mikono yotsegulidwa pamtanda, timawatsekera kutsogolo ndipo tikafika, mmalo molumikizana ndi manja athu, timawawoloka ndikubwerera ku malo oyambirira. 10 mpaka 15 kubwereza popanda manja anu kusiya madzi.

Gulu la Aquagym la mikono

Zochita za Aquagym zamanja

Zochita za Aquagym: Mphindi 20 za mikono ndi kumbuyo

https://youtu.be/INyR0upMfv8

Aquagym: Mphindi 20 za mikono ndi kumbuyo

Mtundu woyamba wamasewera a dziwe

Aquagym kumbuyo

Momwe mungalimbikitsire msana wanu ndi aquagym: Kuyenda m'madzi

Gwiritsani ntchito nsapato zamadzi
Yambirani m'dera lachiphamaso ngakhale litakhala lachiphamaso chotani. Ingoyambani ndikusunthira pang'onopang'ono m'madzi akuya mpaka mufike pachifuwa.
Samalirani mayendedwe anu. Ziyenera kukhala zazitali pamene mukuyenda kuzungulira dziwe. Komanso, onetsetsani kuti simukuyenda pamipira ya mapazi anu.Onetsetsani kuti mukusuntha manja anu ngati kuti mulibe m'madzi
Sungani msana wanu mowongoka. Muyenera kukhala ndi kaimidwe kolunjika pamene mukuchita kayendedwe kameneka. Mutha kugwiritsa ntchito lamba woyandama ngati mukuvutikira kukhala wowongoka, zomwe zingakusungitseni pomwe muyenera kukhala.
Komanso, sungani minofu yanu yolimba kuti musatsamira kumbali kapena kutsogolo.
Onjezani zolemera zina kapena zida zina. Mutha kuwonjezera kuti masewerawa akhale ovuta ngati mukuganiza kuti ndi osavuta.

Limbitsani msana wanu ndi masewera olimbitsa thupi a static aquagym

Yesani kuchita masewera olimbitsa thupi kubweretsa bondo lanu pachifuwa chanu.
Samalirani minofu ya m'chiuno mwanu.
Yesani kuchita Superman pose kutsogolo kwa khoma
Yesani kuchita masewera olimbitsa thupi ndi mwendo umodzi.
Chitani mayendedwe okwera njinga kuti mukhale ndi abs amphamvu.
Yesani kukweza miyendo iwiri.
Chitani squats pansi pamadzi.
Yesani zokoka ndi kapamwamba kokhazikika.
Pangani masikelo oimitsidwa theka.
Chitani mawondo.

Limbitsani msana wanu ndi masewera olimbitsa thupi a aquagym

Yesani kuchitapo kanthu.
Kankha mozungulira dziwe.
Sambirani maulendo angapo.

Dinani ulalo pansipa kuti mupeze zidziwitso zonse za masewera olimbitsa thupi a Aquagym chifukwa cha ululu wammbuyo otchulidwa.

Zochita za Aquagym zam'mbuyo ndi msana

Aquagym kumbuyo

Kusambira kochizira msana

Achire kusambira ntchito m`munsi msana

Mlozera wa zomwe zili patsamba: Aquagym

8 mtundu wa masewera dziwe

Aquagym abdominals

Zochita za Aquagym za abs

Sungani pamwamba: Chitani ma seti asanu a masekondi makumi atatu ndikuwonjezera nthawi kuti mupitirize kulimbitsa mimba. Pumulani masekondi khumi ndi asanu pakati pa ma seti.
'Sambani' kukwawaQ: Kuti muchite izi, muyenera kukhala ndi mimba yolimba paulendo wonse. Gwirani pamphepete ndi manja anu, kutsamira kumbuyo, kutambasula thupi lanu ndi kuyesera kukhala pamwamba pa madzi ndi mogwirizana m’chiuno, mapewa ndi msana. Kenako, kukankha mwamphamvu, kusunga thupi lanu lopingasa. Chitani kubwereza kasanu kwa masekondi makumi atatu, ndikupumula khumi ndi zisanu.
Abs pamphepete: Ndi ma abs anu pamphepete mudzagwira ntchito kumunsi kwa mimba yanu. Pumitsani zigono zanu m'madzi, m'mphepete mwa dziwe, miyendo yanu itamira. Pamalo awa, kwezani miyendo yanu pamodzi mpaka pachifuwa chanu, popanda kupitirira mzere wa chiuno ndi mawondo. Chitani kubwereza kasanu kwa ma sit-ups khumi ndi asanu.
Njinga: Njingayi ndi imodzi mwa zida zapamwamba za dziwe, zomwe akuluakulu ndi ana amazitsatira. Ndi ntchito iyi tikhoza kugwira ntchito rectus abdominis ndi obliques. Ikani manja anu pamphepete ndi amachita zosonyeza kukwera njinga. Yambani ndi magawo atatu amphindi imodzi, kupumula masekondi makumi atatu pakati pa chilichonse.
Kuwoloka miyendo: Ndi manja anu ali pamphepete, Dulani miyendo yanu mobwerezabwereza, kusunga mimba yanu mwamphamvu.. Chitani ma seti asanu a masekondi makumi anayi, kupumula masekondi khumi pakati pa iliyonse.
Kuwoloka mwendo kwina: Monga momwe timachitira pansi, tikhoza kuchitiranso padziwe. Bwerezerani njira yomwe mungapangire mu flutter kapena curb crunches ndikuwoloka miyendo yanu mobwerezabwereza mpaka mutatopa mokwanira. Mutha kuzichita mosavuta kwa masekondi 40, kupumula 10 pakati pa seti kuti mumalize ma seti anayi.
Kuwonjeza mwendo: Miyendo yanu ikhale yowongoka komanso yowongoka pansi pamadzi kwa masekondi osachepera makumi atatu. Pumulani masekondi makumi awiri pakati pa seti, ndikuchita chiwerengero cha 4. Mudzawona kuti muwona kuti mimba yanu ndi chitsulo choyera mutatha kuchita izi.
Kuthamanga kwa mwendo: Momwemonso mungapangire ma sit-ups mutatsamira m'mphepete mwa dziwe, chitani magulu angapo a flutters kwa mphindi imodzi. Kumbukirani kukwera pamwamba pa chifuwa ndikusunga mzere wa m'chiuno mwanu ndi mawondo anu.
kumenya butterfly
Gwirani makwerero kapena popingasa. Miyendo ndi mapazi pamodzi. Chitani gulugufe kukankha kwa miniti imodzi. Kenako, tembenukani ndikukweza miyendo yanu ndikuzungulira kwa mphindi ina. Nthawi zonse muyenera kusunga pamimba panu.

Dinani pa ulalo wotsatirawu kuti mupeze malangizo a Zolimbitsa thupi zolimbitsa m'mimba… Pansi pamadzi! M'malo mwake, mumapeza njira zosavuta zomwe mungathe kuchita m'dziwe kapena m'nyanja mukamathira motsitsimula ndikuwonetsa m'mimba mwanu.

Zochita za Aquagym za abs ndi m'chiuno

https://youtu.be/waE6UPA0k8E

Aquagym abdominals

Mtundu woyamba wamasewera a dziwe

Miyendo ya Aquagym ndi matako

squats mu dziwe

Zolimbitsa thupi aquagym kwa miyendo ndi matako

Kuthamanga mu dziwe: Chitani masewera 20 mofanana ndi momwe mumachitira kunja kwa madzi, kuyimirira ndi madzi mpaka m'chiuno. Choyenera chingakhale kuwonjezera kubwereza kuti muwonjezere mphamvu.
Kukankha mofatsa: Kupatula apo, ngati mutha kugwiritsa ntchito mikono yanu zimatsimikizira masewera olimbitsa thupi omwe amagawidwa pakati pa kumtunda ndi kumunsi kwa thupi.
Kuchita masewera olimbitsa thupi bwino kumveketsa ma glutes anu kungakhale kosavuta monga kusambira.
Kuyenda mozungulira dziwe kuti mulimbikitse matako ndi miyendo
Yendani mu dziwe.
Thamangani m’dziwe ngati tikuthamanga, choyamba mwachizolowezi, kenako ndi maondo okwera.
Lumpha ndi mwendo umodzi kapena kutsegula ndi kutseka miyendo yanu chammbali, kuwoloka, kulumpha kumanzere ndi kumanja kapena kupanga lumo.
Yendetsani miyendo yanu ngati mukukwera njinga:

Gulu la Aqua-gym: Mphindi 20 za miyendo ndi glutes

https://youtu.be/ToGP_sqxtdI

Aquagym: Mphindi 20 za miyendo ndi glutes

Mtundu woyamba wamasewera a dziwe

Aqua-Step

aqua-step

Kodi aquastep yochokera pa chiyani?

The Aquastep: Zimachokera ku toning m'munsi mwa thupi ndikugwira ntchito yamtima mwa kumiza stepper m'madzi kuti achite masewera olimbitsa thupi.

Momwe mungachitire masewera olimbitsa thupi

Zochitazo zimachitika pogwiritsa ntchito sitepe yomizidwa m'madzi ndi zolemera. The mwachangu Zochita zolimbitsa thupi sizili zofanana, chifukwa timafunikira mphamvu zambiri kuti tithe kusuntha, chifukwa chake kudya kwa caloric kumawonjezeka komanso kulimbitsa thupi.

Ubwino wa aquastep

Kuchulukitsa kukana
Mamvekedwe a m'munsi thupi
Kupititsa patsogolo kayendedwe ka magazi
Imalimbikitsa ntchito za mtima ndi mapapo
Kupititsa patsogolo kayendetsedwe ka kayendetsedwe kake

Maphunziro a Aquastep

Zochita zam'madzi ndi aquastep

Mtundu woyamba wamasewera a dziwe

Kuyenda pamadzi (aquacycle / aquaspinning / aquabiking)

madzi apanjinga

Tanthauzo la kupalasa njinga m'madzi: masewera apamwamba a dziwe

Aquacycle o aquaspinning: kalasi yozungulira (kapena njinga yolimbitsa thupi) m'madzi, imakhala yopindula kwambiri popota pogwiritsa ntchito kukana kowonjezereka komwe kumaperekedwa poyendetsa mphamvu ya madzi.
Kuphatikiza apo, imakupatsani mwayi wowotcha pakati pa 300 ndi 500 kcal pagawo lililonse, mukuchita masewera olimbitsa thupi ochepa,
Zimasonyezedwa kwa anthu omwe ali ndi vuto la mawondo, chifukwa kukana kwa madzi kumachepetsa mayendedwe.
Panthawi imodzimodziyo, kuyendetsa m'madzi kumatipangitsa kuti tipeze kukana komwe njinga imapereka m'madzi kumatilola kutero kukulitsa mapindu a mtima, kugwiritsa ntchito agonist athu (kukoka) ndi otsutsa (kukankha) minofu) komanso kulimbitsa minofu ndikukhala ndi mphamvu zochizira kutipatsa chisangalalo chosangalatsa komanso kutikita minofu yachirengedwe, koma dera la m'mimba ndi kumtunda kumalimbikitsidwanso chifukwa cha kukana kwakunja.
Momwemonso, chifukwa ntchitoyo imachitika m'madzi, timachepetsa kukhudzidwa ndikusalaza mayendedwe omwe tingapange ndi kupalasa njinga zapamwamba; kutanthauza kuti masewerawa amalola anthu ovulala kuti apezenso minofu ndikuwongolera kuyenda, makamaka ngati kuvulala kwa mawondo chifukwa quadriceps imalimbikitsidwa kuteteza mgwirizano.
Pomaliza, tikukupatsirani ulalo wazolemba zathu zokhudzana ndi general aquabike masewera komanso ku malo enieni a woyamba Manta 5 e-njinga.

Ubwino woyendetsa njinga pamadzi

Imalimbitsa thanzi la mtima
Zimathandizira kwambiri kufalikira kwa magazi, kuchiza komanso kupewa zovuta zakuyenda.
Kumawonjezera kukana mwa kuwongolera kupuma
Kuwotcha zopatsa mphamvu ndi kamvekedwe thupi
Kumalimbitsa mafupa
Amachepetsa mantha, nkhawa ndi nkhawa
Chiwopsezo chochepa cha kuvulala
Gwirani ntchito kukakamiza wa minofu

Momwe mungapangire Aquapin

Popanda kuika mapazi anu pansi, kuchita pedaling gesture ndi kuonjezera liwiro la masewera olimbitsa thupi athunthu.
Musaiwale kusintha njira ndikubwereza zolimbitsa thupi kwa mphindi 1 mbali iliyonse.
Mpukutu wa polyethylene ungakhale wofunikira kuti uzitha kuyandama, ngakhale sizofunikira ngati titha kusunga manja athu.
«Pazochita izi titha kuwonjezera kusuntha kwa sitiroko komwe kumakwaniritsa bwino zomwe tikuchita ndi miyendo. Koma ndikubwerezabwereza, kusamuka kuyenera kukhala kosalekeza. Ngati sichoncho, zotsatira za kuwotcha zopatsa mphamvu sizimatheka.

kalasi ya aqua spinning

kalasi yoyendetsa njinga zamadzi

Mtundu woyamba wamasewera a dziwe

kuyenda m'madzi

Kodi kuyenda mu dziwe?

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.

Kusiyana kwa mtundu wa madzi omwe mumayendamo

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.

Ubwino woyenda padziwe ndi chiyani

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

Mtundu woyamba wamasewera a dziwe

Aqua-jogging (aqua-jogging / aquarunning)

kuthamanga kwamadzi

Tanthauzo la aqua-jogging

Aqua-jogging ndi masewera omwe timathamanga kapena kuthamanga mu dziwe, mwina pokhudzana ndi dziwe pansi pa dziwe lozama kwambiri kapena lakuya kwambiri.
Kuthamanga m'madzi: Zimanenedwa kuti kuyenda kwa mphindi 15 m'madzi ndikofanana ndi kuthamanga kwa mphindi 40 kunja kwake, motero. kuwotcha zopatsa mphamvu zambiri munthawi yochepa ndikuwonjezera kamvekedwe ka minofu chifukwa cha kukana kwa madzi.
Kenako dinani ulalo ngati mukufuna kudziwa zonse zokhudza aquarunning.

Mitundu itatu imadziwika kuti aquajogging:

Zero impact: Ndi gulu loyandama m'madzi akuya kuposa kutalika kwanu.
80% zotsatira: Kuthamanga kapena kuyenda m'mayiwe omwe amakulolani kuti mugwire pansi pa dziwe.
Lamba wolowa pansi: Njira yodula kwambiri. Zomwe zimafunikira akatswiri kapena gulu lodzipangira tomwe litamizidwa m'madzi.

Kodi ubwino wa aquarunning ndi chiyani?

Kumawonjezera mphamvu ya minofu ndi kupirira
Tinatha kumveketsa osati miyendo yokha, komanso mbali zina za thupi.
Mukumva kupepuka komanso kusinthasintha.
Limbikitsani kulimba mtima kwamtima
Chepetsani kuthekera kwa kuvulala kwamagulu ndi minofu
Amapanga mphamvu ndi chipiriro.
Thandizo labwino kwambiri lokonzanso, makamaka kwa othamanga akatswiri omwe akugonjetsa kuvulala.

Zofunika aquajogging zida

Zida zofunika ndi swimsuit ndipo, m'madzi akuya, lamba woyandama wolemera kapena vest.
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.

Kodi aquajogging imachitika bwanji?

Poyambira, kuyambika kwa ntchitoyi kumalangizidwa kuti mutenthetse pochita maulendo angapo.
Khalani olunjika ndi mapewa anu molunjika m'chiuno mwanu.
Tsekani manja anu pang'onopang'ono pamene mukuthamanga.
Mokokomeza kuyenda kwa mawondo pamene mukukwera ndi kuti mumatambasula mwendo wakumbuyo bwino.
Dorsiflex mapazi anu. pamene muthamanga zala zanu kuloza pang'ono kwa shins wanu, kotero yesetsani kuti musaiwale zachibadwa kuthamanga kuyenda.
Kenako, tidzayamba kuthamanga pa tempos yosiyana, mochuluka kapena mocheperapo, pakuphunzitsidwa kochepa kwa mphindi 45.

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.

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

Zochita za Aquarunning kuti zizithamanga mwachangu kapena kulimbikitsa ndikuchira kuvulala

Zochita za Aquarunning

Mtundu woyamba wamasewera a dziwe

Aqua Boxing

Tanthauzo la Aqua-Boxing

masewera a nkhonya Ndi masewera olimbitsa thupi omwe amaphatikiza maphunziro a aerobic ndi mayendedwe omenyera nkhonya ndi masewera a karate, karate komanso kickboxing; Choncho, tidzachita masewera olimbitsa thupi ndi nkhonya, kumenya ndi kudumpha.
Kuti muyambe kuchita masewera a aquaboxing, mumangofunika kusambira ndi zingwe za thovu.

Ubwino wa Aquaboxing:

Ambiri, izo bwino mtima dongosolo.
Zimawonjezera kugwirizanitsa ndi kusinthasintha.
Kumawonjezera kukana kwa minofu.
Mphamvu zimapindulitsa.
Mogwirizana, izo kunola thupi kukana.
Kumalimbitsa minofu ya manja ndi miyendo.
Kumalimbitsa pamimba.
Chepetsani kulemera pamene mukuwotcha pakati pa 500 ndi 1000 zopatsa mphamvu m'kalasi iliyonse.
Izi zili choncho. Zimathetsa ngakhale kupsinjika maganizo.

Momwe mungapangire masewera olimbitsa thupi

Choyamba, muyenera tsanzirani kachitidwe ka kulumpha chingwe kapena chingwe chomwe osewera ankhonya amagwiritsa ntchito kwambiri pophunzitsa.
Zimaphatikizapo kupatsirana mpukutuwo pansi pa miyendo pamene akukwezedwa nthawi imodzi ndikudumpha, amaweramira kumbuyo kapena kubweretsa mawondo pachifuwa.
Yesetsani kupereka thovu pansi pa miyendo yanu nthawi zambiri momwe mungathere.
Ndikofunikira kupuma bwino, chifukwa kungakhale ntchito yotopetsa.
Zabwino kwambiri popanga toning ndikuchita cardio mu gawo lomwelo.

Aqua-nkhonya kalasi

Aqua boxing class

Mtundu woyamba wamasewera a dziwe

Aqua-Yoga

Tanthauzo la aqua-yoga

El Woga kapena aqua yoga Ndizochitika zam'madzi ndi cholinga chopumula ndi kutambasula, kupanga mayendedwe omwewo a ziwerengero za ankhondo, miyeso, zopindika, kaimidwe ndi kupuma kwa yoga yachikhalidwe koma mosiyanitsa kuti mwamizidwa mu dziwe komanso zomwe zimapewa ngozi. wa kuuma.
Tikumbukenso kuti aquayoga, pamodzi ndi kuyimirira yoga, amachita ndi ndende pamimba ndi kupuma, kaphatikizidwe ndi kayendedwe.
Ndipo, kwenikweni, izo Ndi ntchito yoyenera kwambiri kwa amayi apakati.

Madzi a yoga therapy

Kalasi ya yoga ya m'madzi

Mtundu woyamba wamasewera a dziwe

Ayi-chi

Ai-chi ndi chiyani

Ayi-Chi Ndi njira yochizira zam'madzi yomwe imagwiritsidwa ntchito ngati njira yopumula komanso kumveketsa thupi pochita masewera olimbitsa thupi komanso kukonzanso.
Momwemonso, ai-chi idakhazikitsidwa pakugwiritsa ntchito zida ziwiri zankhondo: wushu ndi tai chi.

Ai chi class

Ai chi Hydro Therapy

Mtundu woyamba wamasewera a dziwe

Aquarelax (ochiritsira kusambira / Watsu)

Aquarelax

Kodi kusambira kochiritsira kumatchedwa aquarelax

Choyamba, kusambira kwachirengedwe kotchedwa aquarelax kapena Watsu ndi gulu lamphamvu lomwe limalowa mkati mwa dziwe ndipo limaphatikizapo kusinkhasinkha, kutambasula ndi kuchita masewera olimbitsa thupi ndi cholinga chopeza siteji yakuya yopumula, kuyesa kumverera komwe kumakhudza zomveka zonse.

Kodi dzina la Watsu limachokera kuti?

Kumbali ina, Aquarelax imatchedwanso Watsu; dzina lomwe limachokera ku mgwirizano wa mawu awiri. Madzi (madzi) ndi Shiatsu (luso lakale la ku Japan lomwe limathandiza machiritso), a.

Kodi makalasi a Aquarelax ndi otani?

The aquarelax Zimagona pakumizidwa ndi thupi m'madzi, kugwiritsa ntchito kupepuka kwamadzi, komwe kumakupatsani mwayi, m'njira yosavuta, kusangalala ndi kutikita koyandama.
Ziyeneranso kutchulidwa kuti zimaphatikizapo ntchito yopuma komanso nthawi yomweyo ntchito ya thupi ndi maganizo.
Popeza ndikupumula mwachangu m'madzi, tidzachita maphunziro ogwirizana komanso oyenerera.
Mwachidule, mu Watsu, cholinga ndikusinthanitsa mphamvu za chilengedwe ndi thupi.

Watsu, luso lamakono lomwe limaphatikiza njira zakum'mawa kuti zikwaniritse bwino thupi ndi malingaliro.

Pokhudzana ndi kufunika kogwiritsa ntchito mbale ku Watsu, ndi zotsatira zachindunji za zikhulupiriro za miyambo yakale ya Kummawa, zomwe zinkawona kuti matendawa adachokera ku kusalinganika kwamphamvu, chifukwa chakuti chilengedwe chimagwedezeka mu selo lililonse ndipo mu chiwalo chilichonse.
Chifukwa chake, Aqua Relax amadziwika kuti ndi njira yabwino yothanirana ndi matenda osiyanasiyana.

Zopindulitsa zochiritsira zomwe zimachokera ku machitidwe a Aquarelax

Choyamba, limbitsani kuyenda
Pangani kusinthasintha
Mwa njira, imamasula minofu.
Kuyenera kuwonjezeredwa kuti kupuma bwino bwino
Amachepetsa nkhawa ndi nkhawa
Amachepetsa ululu
Timagona nthawi zonse komanso mosangalatsa
Serene digestion
Pomaliza, zimabweretsa kutengeka maganizo.

Momwe mungachitire masewera olimbitsa thupi a aquagym Relax kunyumba

Kusewera wakufa m'dziwe, kumasula minofu ndikuchotsa kupanikizika kumbuyo kwathu, popeza masewerowa amatithandiza kuyeseza kupuma mozama kuti tipumule kwambiri. Gwirani kwa mphindi 5.

Kupumula kwa Aqua: chithandizo chopumula m'madzi

Chithandizo chopumula cha Aqua Relax m'madzi.

Zochita za Aquagym kuti muchepetse thupi

Aquagym: masewera olimbitsa thupi kuti muchepetse thupi m'madzi

Musalole kuti kuyenda kosalala m'madzi kukupusitseni chifukwa mu ola limodzi mukhoza kutentha pafupifupi 500 calories. Choncho, masewerawa amathandizira kuwonjezera kupirira kwa thupi ndi mphamvu ya minofu, pamene amachepetsa mafuta ochulukirapo. Zonsezi zikuwonekera mu kusintha kwachizoloŵezi mu dongosolo la mtima. Zochita zoyambira ndizo: kukweza mawondo anu, kumenya, kutsegula ndi kutseka miyendo yanu, kudumpha, kugwedezeka, ... ndi zonse zomwe zimatsagana ndi kayendedwe ka mkono kosiyana komanso phokoso la nyimbo. Pamapeto pake, zolimbitsa thupi zopumula zidzachitidwa kuti mubwerere ku bata mutatha kuchita masewera olimbitsa thupi kwambiri.

Malangizo 10 ochepetsera thupi ndi aquagym popanga misa yowonda

Malingaliro ochepetsa thupi kwambiri m'kalasi ya aquagym

Choyamba, momwe mungathere, sungani kugunda kwa mtima wanu pamwamba pa 80% ya kuchuluka kwanu.
Kachiwiri, kusintha rhythm; ndi kuchira kwa 15 mpaka 30" pakati pa zigawo zolimba kwambiri.
Wonjezerani nthawi yophunzitsa.
Limbikirani mosinthana nthawi yonseyi.
Ndibwino kuti muphunzitse zambiri kapena zochepa 3 kwa masiku 4 pa sabata ndi masiku atatu opuma.
Kuonjezera apo, phunzitsani ndi zinthu zophunzitsira: zopalasa kusambira, pullboy ndi zipsepse.
Nthawi zonse onjezerani kuchuluka kwa nthawi yomwe mukuchita masewera olimbitsa thupi pamene mukuchita masewera olimbitsa thupi. (popanda kukhudza pansi).
Kuchita masewera olimbitsa thupi m'madziwe amadzi ozizira, popeza madzi ozizira amafuna kuti thupi liwotche zopatsa mphamvu zambiri kuti zisamatenthetse bwino. Ndipo, koposa zonse, pewani maiwe otentha kuti muchite masewera padziwe (kuti musawononge thanzi lanu).
Pomaliza, Musaiwale kuthira madzi mu nthawi yonse ya ntchito.

Zolimbitsa thupi madzi aerobics ndi zotsatira zothandiza kuchepetsa thupi

Mayendedwe a Aquagym kuti muchepetse thupi

1. Kusuntha koyamba kumachitika ndi manja osinthasintha kuti azisuntha payekha kutsogolo ndi kumbuyo pamene Timadumpha mpaka titakhudza pansi, tikugwira m'mimba nthawi yomweyo timasuntha mwendo uliwonse wotambasula kuchokera kutsogolo kupita kumbuyo.
2. Dumphani pang'ono mkono wogwirana bondo kulimbitsa miyendo, glutes, kumbuyo, abs, mikono ndi pectorals nthawi yomweyo.
3. Gwirani m'mphepete mwa dziwe ndi mikono yopindika ndi tambasulani miyendo yanu pamodzi mmbuyo ndi mtsogolo kubweretsa mawondo anu pachifuwa chanu kuti mulimbikitse ma lats anu ndi pamimba.
4. Atatsamira khoma amayesa Gwirani abs yanu pogwada pachifuwa chanu ndipo amachita manja ophatikizana mobwerezabwereza, kutembenuza miyendo yonse kuchokera kumanzere kupita kumanja.
5. Ndi madzi kuphimba mpaka mapewa kutalika ndi manja olekanitsidwa pa mlingo womwewo, kuchita kudumpha kuwabweretsa patsogolo nthawi yomweyo mumalumikizana ndikulekanitsa miyendo yanu.
Kuti mupeze zotsatira zogwira mtima Ndikwabwino kuchita chilichonse mwazinthu izi nthawi 20. Ngati mutsatira bwino malangizo omwe ali patebulo lochita masewera olimbitsa thupi lomwe timapereka, posachedwa mudzatha kudzitamandira ndi kukula kwa thupi la khumi.

Malizitsani kuchita masewera olimbitsa thupi m'madzi kuti muchepetse thupi

masewera olimbitsa thupi a aquagym kuti muchepetse thupi

Aquagym kwa amayi apakati

Aquagym ndi yabwino kwa amayi apakati

mimba aquagym

Aquagym imapindulitsa pa nthawi ya mimba

Ubwino wa aqua-fitness pa nthawi ya mimba

Kusintha kumene mkazi amavutika m’miyezi isanu ndi inayi ya mimba, monga kutupa kwa miyendo, mapazi ndi akakolo, kunenepa kwambiri, mitsempha ya varicose kapena zotupa, zingathe kulamuliridwa mwa kuchita masewero olimbitsa thupi.
Malingana ndi kafukufuku wosiyanasiyana, chimodzi mwa zomwe zingapereke ubwino wambiri ndi masewera olimbitsa thupi a m'madzi, makamaka pochepetsa kupweteka kwa msana.
Monga tanena kale, aquagym imalimbikitsa kutuluka kwa magazi, chifukwa kuthamanga kwa hydrostatic kumathandizira kubwerera kwa venous, kuwongolera kumayenda bwino komanso kuchepetsa edema, zomwe zimakhala zabwino kwambiri kwa amayi apakati komanso omwe ali ndi mitsempha ya varicose.

Poyamba, mayi wapakati ayenera kukaonana ndi dokotala ngati aqua-fitness ndi yoyenera kwa iye.

Ngakhale kuti mayi wapakati ayenera kukaonana ndi dokotala kaye ngati kuli koyenera kuti achite masewera olimbitsa thupi otere kapena ayi, zoona zake n’zakuti aquagym imatsitsimula, imathandiza kutentha ma calories ochuluka, imapangitsa kuti magazi aziyenda bwino komanso kuti mkazi asamve kulemera kwambiri. .wa m'mimba.

Momwe amayi apakati ayenera kuchita aquagym

Amayi oyembekezera amachita zomwe asankhidwa malinga ndi zomwe aliyense angathe. Malire amaikidwa ndi munthu aliyense. Ngati ndi kotheka, mphunzitsi adzapereka zosankha kuti apitirize ndi kalasi.

Pa nthawi ya kalasi, tikulimbikitsidwa kuchita mayendedwe ambiri ndikuyenda m'madzi, komanso masewera olimbitsa thupi kuti amveke malekezero.

Kuyenera kudziŵika kuti akatswiri amalangiza kuchita masewera olimbitsa thupi ndinazolowera nthawi ya mimba ndi thupi la mayi wapakati, komanso kupereka mphindi zochepa kupuma ndi ulesi njira.

Sitikulimbikitsidwa kuti kuchita masewera olimbitsa thupi kwa amayi apakati kuyesedwe payekha.

Ofufuza ena Achingelezi (kapena Neil, 1992), komabe, samavomereza kuti amayi oyembekezera azikhala ndi lingaliro laumwini la kuyesayesa kudzipatula, logwiritsiridwa ntchito kuyesa kulimbitsa thupi.

Poyerekeza kugunda kwa mtima ndi kulingalira kwa kuyesayesa kwa amayi mu trimester yachiwiri ndi yachitatu ya mimba mu mapulogalamu anayi osiyana siyana (kuyenda, kupalasa njinga, aerobic circuit), English adanena kuti detayo sinali yogwirizana kwambiri, ndipo inapereka malire a zolakwika za 54 kugwedeza. pamphindi.

Kuchuluka kwa kuchuluka kwa kugunda kwa mtima kwa amayi apakati

Kugunda kwamtima kongoyerekeza kumatha kuwerengedwa motere: zaka 220.

Kwa amayi apakati, akulimbikitsidwa kuti asapitirire kugunda kwa 140 pamphindi.

Kanema wokhala ndi masewera olimbitsa thupi am'madzi kwa amayi apakati

Zochita zam'madzi za amayi apakati

Aquagym kwa akuluakulu

Ubwino wa aquagym kwa akuluakulu

Senior Aquagym

Aquagym kwa okalamba: masewera opambana a dziwe

Kupambana ndi kulamulira kupambana kwa mchitidwe wa aquagym akuluakulu

Kupambana komwe kulipo pamasewera a aquaym pool mwa akulu kumachokera kuzinthu zotsatirazi zoperekedwa ndi zochitika zam'madzi zokha:

Nyimbo: imatithandiza kupumula kapena kuyambitsa, kukhala omasuka pochita masewera olimbitsa thupi.
The katundu wa m'madzi dokotala: amachita ndi khama lochepa, chifukwa cha kusuntha kwa matupi athu, kutilola kuti tichite zolimbitsa thupi zomwe timachita kuchokera m'madzi osatopa kwambiri. Zimapangitsa masewero olimbitsa thupi angapo omwe sangathe kuchita kunja kwake kapena kumapangitsa kutentha kwa thupi lathu kukhala kosangalatsa kwambiri.
Kugwiritsa ntchito zinthu: imatithandiza kusintha kuyesetsa kuti zotheka ndi makhalidwe a munthu aliyense, kupereka kukana kwakukulu kapena kuchepera kwa madzi.
Kutentha kwamadzi: Nthawi zambiri pakati pa 28º ndi 31º zomwe zimapangitsa kuchita masewera olimbitsa thupi kukhala kosangalatsa, kumatithandiza kupumula.

Zochita za Aquagym kwa anthu opitilira zaka 60

Swimsuit yabwino ya Aquagym

Ndi mtundu wanji wa swimsuit womwe ndiyenera kuvala pazamadzi?

kusambira kwa aquafitness

Momwe mungasankhire zovala zoyenera kuchita masewera am'madzi

Zofunikira za swimsuit ya Aquagym

Kukana kwa Chlorine: Kwa makalasi kamodzi kapena kawiri pa sabata, mpaka maola 100 ogwiritsidwa ntchito.
Chithandizo cha chifuwa: Imvani chithandizo chabwino chifukwa cha padding yokhazikika yophatikizidwa mu swimsuit.
Zimenezo zimatipangitsa kukhala omasuka: Swimsuit kapena swimsuit kwa ambiri imayimira zovuta, chifukwa nthawi zonse sitimakhala ndi chidaliro cha 100% m'thupi lathu, kotero ndikofunikira kuti mukhale omasuka pazovala zathu komanso zowoneka bwino. , komanso kutsogoza zochita zanu m'madzi, chifukwa kupereka nsembe aesthetics chitonthozo pankhaniyi si chisankho chabwino.
Mitengo ndi zipangizo malinga ndi msinkhu wathuNgati timakonda zovala zangwiro, tidzakhala ndi malo enanso opangira zatsopano ndi kuvala zitsanzo, koma tiyeni tipewe kugula zovala zonse za akatswiri osambira ngati titangoyamba kumene kuphunzira. mwanzeru, chifukwa kudzipereka kochulukirapo komwe tikuyenera kuchita masewerawa, zovala zambiri zophunzirira kapena kupita ku dziwe zidzakhala zofunikira. ndipo tiyeni tipange ndalama zochulukirapo ngati tili ndi zolembetsa kapena umembala pasukulu yosambira.
Kusamalira zovala Chinyezi, dzuwa, chlorine ndi kusowa kwa kuyeretsa ndizowopsa kwa zovala zosambira, khalidweli likhoza kukhala lapamwamba komanso labwino kwambiri, koma ngati sitisamalira zovalazo m'njira zofunika kwambiri, zikhoza kukhala zochepa, kapena pang'ono ndi pang'ono. zidzatha msanga.

Mtundu wa zovala zosambira zabwino kuchita aquafitness

Malingaliro pa zosambira za aqua-fitness

Choyamba, mufunika chithandizo cholimba kuti muteteze kuphulika kwanu, kutanthauza kuti ngati ndinu mkazi mukuyenera kuyang'ana suti yosambira yokhala ndi bra yomangidwa.

Zovala zosambira zozungulira

cross back aquagym swimsuit

Kumbali imodzi, ndiyenera kutchula kuti zosambira zokhala ngati mtanda zimawonetsa ndikuthandizira kuphulika bwino chifukwa cha makapu awo opangidwa ndi thovu.

Zovala zakumbuyo zooneka ngati U

Swimsuit yakumbuyo yooneka ngati U

Kumbali ina, masuti omwe ali ndi kumbuyo kwa U amatanthawuza kuti kusambira kumakhala kosavuta kuvala ndi kuvula, ndipo kusonkhana m'chiuno kumapangitsa kukhala kokongola kwambiri.

Momwe mungasankhire zovala zoyenera kuchita masewera olimbitsa thupi kutengera malo osambira

zovala za aquagym

Zovala Zabwino Kwambiri ndi Ukhondo wa Dziwe Lamkati

Mu dziwe lamkati, chidwi chachikulu ndikukhala omasuka, kugwiritsa ntchito nsalu zomwe zimalepheretsa kukangana komanso zomwe zimatithandiza kusangalala ndi kusambira kapena masewera momasuka kwambiri.
Zosambira za Lycra zapadera za chlorine, ngakhale zingatiwonongerepo pang'ono, zitha kukhala nthawi yayitali. Anthu ambiri amene amachita aquagym amasintha suti yawo yosambira chaka chilichonse chifukwa ngakhale atangopita kudziwe kawiri pa sabata, kumapeto kwa nyengo imakhala yatha, yowonekera komanso ndi mphira wotha.
Potuluka m'madzi ndikofunika kwambiri kuvala nsapato zomwe sizikugwedezeka ndipo, ngati n'kotheka, osagwedezeka zala ngati phazi likuvutika ndipo ngati tigwiritsa ntchito molakwika nsapato zamtundu uwu njira yathu yoyendera idzakakamizika.
. Ndikofunikira kuvala nsapato nthawi yonse yomwe tili mkati mwazigawo, kuphatikiza, komanso koposa zonse, mu shawa komwe tingagwire bowa ngati sititeteza mapazi athu.
Chopukutira chomwe timagwiritsa ntchito chikhoza kukhala chopangidwa ndi microfiber kapena zinthu zachilengedwe, chofunikira ndi chakuti ngati tigwiritsa ntchito tikatuluka m'madzi, timasintha pambuyo posamba, chifukwa ngati tigwiritsa ntchito chopukutira chomwechi tikatuluka m'madzi. kusamba, tiyikanso chlorine pakhungu lathu loyera.
Pambuyo pa kusamba, ndikofunika kutsuka suti yosambira ndi nsapato ndi gel osakaniza ndi makwinya mofatsa popanda kukakamiza kwambiri chifukwa tikhoza kuwononga kapena kusokoneza nsalu. .
Tikangofika kunyumba, timatsuka matawulo ndi chotsukira chochepa ndikupachika zovala zonse popanda kutambasula kwambiri ndipo, ngati n'kotheka, popanda zovala mumthunzi.
Ngati kapuyo ndi yopangidwa ndi nsalu, tidzachita chimodzimodzi ndi suti yosambira ndipo ngati ili pulasitiki, timatsuka bwino ndi sopo wofatsa ndipo tikaumitsa timayikapo ufa wa talcum kuti amalize kuyamwa chinyezi. .

Zovala Zabwino Kwambiri ndi Ukhondo wa Dziwe Lakunja

Pazochitikazi tikhoza kutsata ndondomeko zomwe tazitchula m'madziwe amkati koma tiyeneranso kuyesetsa kuteteza khungu lathu momwe tingathere.
Kuti tichite izi, titha kusankha zovala zosambira zoteteza ku dzuwa, nsalu zomwe zimalepheretsa kuwala kwa dzuwa kuti zisakhudze khungu lathu.
Tisaiwale magalasi ovomerezeka ndi kuvala nsapato zomwe zimaletsa kuwotcha mapazi athu komanso zomasuka komanso zoyenera malo osambira.
Ngati tisamba pamalo amiyala kapena oterera, ndikofunikira kugwiritsa ntchito ma slippers apadera ku bafa.

Aquagym zowonjezera zakuthupi

Kodi zimatengera chiyani kuchita aquagym?

Zida zomwe zimagwiritsidwa ntchito mu Aquagym

Kenako, timatchula zida zomwe zimagwiritsidwa ntchito kwambiri ku Aquagym kuti tifotokoze mwatsatanetsatane:

Zida zamakalasi a Aquatic Gymnastics

Churros kwa aqua-fitness
Zipsepse
Board ndi Step kwa aquaym
Kulemera kwa thovu ndi dumbbell kwa aqua aerobics
Anklets
Lamba wa Aquafitness
Bwalo losambira
Pulklboys
Zingwe za mphira ndi zotanuka
Mipira kapena fitballs
Mizere ya thovu
mphira gulu
Aquapad

Maphunziro a aerobic amadzi nthawi zambiri amakhala ndi zida zoyambira padziwe. Dziwe lanu lapafupi litha kukupatsaninso zida zazikulu monga ma treadmill, njinga, ndi makina am'madzi a elliptical. Mukhozanso kugula zipangizo zothandizira kuonjezera mphamvu ya nthawi yanu padziwe.

Chowonjezera choyamba cha Aquagym

Churros kwa aqua-fitness

Churros mtengo wa aqua-fitness

Bestway 32108 - Churro Pool Aqua Bones, 1 unit [mitundu yosiyanasiyana]

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Anthu Osangalala Churro Float, 161" x 8", Assorted Colours

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Solmar - Churro Yosambira, Float Float, Float Stick, Foam Tube for Pool, Foam Spaghetti 6 X 150cm, Ikupezeka Sankhani Mtundu Umene Mumakonda Kwambiri

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Mondo - Churro Foam Float (15973)

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Chowonjezera cha 2 cha Aquagym

Gwiritsani ntchito zipsepse ngati chowonjezera

kulimba m'madzi ndi zipsepse

Zipsepse zamanja ndi magolovesi okana. Msika uli wodzaza ndi zosankha pano. Zida izi zapangidwa kuti zikuthandizeni kupititsa patsogolo maphunziro anu amphamvu m'madzi

Kodi zipsepse zimandipindulitsa bwanji ku aquagym?

Mu dziwe, amakupatsirani kukana komanso kulimba mtima. Zimapangitsanso kuti zikhale zosavuta kuphunzitsa miyendo yanu komanso kuyang'ana mbali zina za thupi, makamaka abs ndi glutes. Pamene tsamba litalikirapo, m'pamenenso amafunikira khama.

Mafupipafupi otsika koma amathamanga kwambiri komanso kuthamanga, kukupatsani thupi lanu lonse lakumunsi ndi abs kulimbitsa thupi kwathunthu.
Popeza muli ndi liwiro lowonjezera ndi mphamvu, zolimbitsa thupi zanu zidzakhala zosangalatsa komanso zopindulitsa. ‍
Zipsepse zili ngati kulemera kwina kwa miyendo yanu komwe kumakuthandizani kuti musamavutike kusambira.
Mumasambira mipukutu yofanana koma mumaphunzitsidwa kawiri.

Kupititsa patsogolo masewera olimbitsa thupi m'madzi ndikuwonjezera phindu la aquagym, pali zida zapadziwe zomwe zimathandiza kuwonjezera khama ndi kukana m'madzi. Choncho, ubwino ndi zolimbitsa thupi zokha m'madzi zidzakhala zazikulu. Zowonjezera izi zimakulolani kuti muzichita masewera olimbitsa thupi omwe angakuthandizeni kugwira ntchito zina za thupi lanu, monga miyendo kapena manja anu. Zibangili zolemedwa pamanja kapena akakolo kuti muwonjezere kukana, magolovesi a nembanemba, malamba, ma dumbbells kapena ngakhale sitepe ya aquagym ikhoza kukhala yothandiza kwambiri kukuthandizani ndi magawo ochitira masewera olimbitsa thupi m'madzi.

Mtengo wa zipsepse za aquagym

Cressi Rondinella - Zipsepse zapamwamba kwa oyamba kumene ndi snorkeling

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Cressi Agua Short, Unisex Adult Snorkeling Fins

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Mares Hermes - Unisex Fins

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Arena Powerfin Pro Fin, Unisex Wamkulu

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Chowonjezera choyamba cha Aquagym

Board ndi Step kwa aquaym

Features Step for aquaym

Khwerero la Aquagym: Cholemetsa kuti mukhale pansi pa dziwe ndikutha kuchita masewera olimbitsa thupi m'madzi. Zabwino kukuthandizani ndi masewera olimbitsa thupi.

Mtengo wotsika kwambiri wa magawo a Aquaym

Leisis 0103068 Aquastep, Turquoise Blue, Kukula Kumodzi

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Beco Unisex - Adult AquaStep-96040 AquaStep Assorted/Original One Kukula

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Softee 24236.028 Aquafitness Steps Aquastep, Blue, S

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Softee AQUASTEP Ballasted Sitepe ya Dziwe

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Chowonjezera cha 4 cha Aquagym

Kulemera kwa thovu ndi dumbbell kwa aqua aerobics

Ma dumbbells a thovu. Zopepuka komanso zosavuta kunyamula, koma zolemera kwambiri mukazikweza pansi pamadzi; Ma Dumbbell amabwera m'njira zosiyanasiyana.

Maselo otsekedwa a thovu ochita masewera olimbitsa thupi. Ndibwino kugwiritsa ntchito ma triceps motsutsana ndi kutuluka kapena Aqua Jogging. Maonekedwe ake ozungulira amakulolani kuti muzichita masewera olimbitsa thupi.

Price Kulemera kwa thovu ndi dumbbell kwa aquaaerobics

2 Neoprene Dumbbells 1KG | Maphunziro akunyumba | Chosalowa madzi

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Speedo Aqua Dumbell Fins, Adult Unisex, Blue, One Size

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PROIRON Neoprene Dumbbells - Ma Dumbbells Opaka Neoprene (Ogulitsidwa Pawiri)

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Ma Dumbbell a BECO Aqua Ogwiritsa Ntchito M'madzi (2 Pack, Yapakatikati)

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Chowonjezera cha 5 cha Aquagym

Ma anklets a thovu kwa aquaaerobics

Zolemera za madzi. Kumangirira pa akakolo kapena zolemera zapamanja kumawonjezera kukana kusuntha kwa mkono ndi mwendo padziwe. Imapezekanso muzosankha zosiyanasiyana zokana.

Price Foam anklets kwa aquaaerobics

Sveltus Adjustable Water Weights Aqua Band, 2X 500 g

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EFFEA 482 Chibangili cholemera cha aquagym, Buluu

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Zida Zofewa Aquaerobic Nemo Ankle Brace-Pair, Zosiyanasiyana, Kukula Kumodzi

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Leisis 0101030 Wristband-Anklet, Purple, One Size

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Chowonjezera cha 6 cha Aquagym

Lamba wolimbitsa thupi wa Aqua

Lamba wamba. Malambawa amathandiza kuti mutu wanu ukhale pamwamba pa madzi akuya, ndikusiya manja anu momasuka. Mutha kuthamanga, kukweza zolemera, ndikuchita zina zolimbitsa thupi pogwiritsa ntchito manja anu, osalowa m'madzi.

Mtengo wa lamba wa Aqua Fitness

Beco Water Sports Training Zolimbitsa Thupi & Kulimbitsa Thupi Aqua Jogging Bebelt Blue

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EVEREST FITNESS Masewera a Madzi Osambira a Lamba - Lamba Woyandama Wosambira komanso Wosinthika pa Aquajogging mpaka 100kg - Bubble Pool Ana ndi Akuluakulu

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Beco - Lamba wophunzitsira masewera am'madzi

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Zida za Softee 0018001 Aquafitness Belt, Akazi, White, S

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Chowonjezera cha 7 cha Aquagym

Bwalo losambira

Bwalo losambira. Muphunzira mwachangu masewera ambiri osambira mukakhala ndi imodzi mwa zida zotsika mtengo, zopepuka za dziwe.

Maiwe ena amaperekanso masewera a timu monga "board baseball" (kuganiza za baseball, koma mumagwiritsa ntchito bolodi ngati mileme).

Mtengo wosambira

Softee 0020201 - Bungwe Laling'ono Losambira

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Eurokick Bubble - Swimming board, 47 x 28, Eurokick

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

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

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Chowonjezera cha 8 cha Aquagym

Achinyamata

Mtengo wa Pullboys

ARENA Freeflow Pullbuoy Zida Zophunzitsira Zosambira, Unisex, Black/Gray, Universal

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ARENA Unisex Wachikulire - Zida Zophunzitsira Zosambira Posambira, Kukula 95056

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Zida Zofewa 0019742, Pull Boy, White, One Size

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V GEBY EVA Swim Board Foam Kokani Booy EVA Float Kick Legs Board Ana Akuluakulu Posambira Kusambira Chitetezo

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Chowonjezera cha 9 cha Aquagym

Ma mphira ndi zotanuka zosambira zokhazikika

Kufotokozera lamba wophunzitsira kusambira

Lamba wamaphunziro osambira osasunthika amakulolani kuti muwonjezere ntchito yophunzitsira m'madziwe kapena malo ang'onoang'ono, amakulolani kusambira mwanjira iliyonse ndi ufulu woyenda m'manja ndi miyendo yanu, kulola kuphunzitsidwa mozama, nthawi yayitali komanso kuthamanga, ndikofunikira kwambiri. chida chophunzitsira zamadzi .
Sizimayambitsa jerks pamene akusambira chifukwa cha elasticity ya kukana tepi ndi chosinthika kutalika kwa kukula kwa dziwe laling'ono, lalikulu kapena danga, ngakhale nyanja ndi sitima ndi chitetezo zonse zofunika.
Lamba wosambira amafunikira zomangira zakunja pamalo aliwonse pafupi ndi pomwe maphunziro akusambira amachitikira; mfundo monga masitepe kapena mzati wapafupi ndi malo abwino olumikizirana.
Kusambira mosasunthika ndi lamba ndi gulu lotanuka ndi njira yovomerezeka kwambiri chifukwa cha kusinthasintha kwake pochita masewera olimbitsa thupi.

Mtengo Magulu a Rubber ndi zotanuka zosambira zokhazikika

Nadathlon 001 Static Swimmer, Unisex Akuluakulu, Buluu, Kukula Kumodzi

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GOLDFIT Nadathlon Static Swimming Belt, Resistance Elastic Rubber Band Rope for Swimming in the Pool, Microfiber Towel ndi Case. Sambirani Lamba M'chiuno Harness Kit Pophunzitsa.

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Phunzirani Kusambira kwa Queta Lamba Wachingwe Phunzirani Kusambira Lamba Wosasinthika Wosakhazikika Posambira

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KIKILIVE Lamba Wosambira Panja, Lamba Wophunzitsira Kusambira, Lamba Wokana Kusambira, Chingwe Cholimba Chokhazikika cha Phunzirani padziwe

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Chowonjezera cha 10 cha Aquagym

Mipira kapena fitballs

Mtengo wa mipira kapena fitballs

Waboba- Surf Water Bouncing Ball, Color sunny waves (AZ-103-SW)

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Waboba- Surf Water Bouncing Ball, Pineapple Color, 5,6 cm (AZ-103-Pineapple)

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Intex 59065NP - Mpira waukulu wozungulira, wozungulira 107 cm, zaka 3

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Mpira wa m'mphepete mwa nyanja Ø pafupifupi 25 cm - Mpira wopumira - Mpira wam'mphepete mwa nyanja wa makanda ndi ana - Dziwe losambira la kugombe ndi dziwe losambira

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Chowonjezera cha 11 cha Aquagym

aquapac

Kufotokozera kwa Aquagym: Aquapac

Kugwiritsiridwa ntchito kwachizolowezi kwa chophimba chokhudza ndi mabatani kudzera pamlanduwo.
Flotation: zimatengera kulemera kwa Ma Smartphones osiyanasiyana, chitani mayeso mu beseni.
Amaperekedwa ndi lamba kapena lamba wosinthika.
Zimatetezanso ku fumbi, litsiro ndi zinyalala.

Mtengo wa Aquapac

Mlandu Wopanda Madzi wa Aquapac 668 wa iPad/Tablet Gray/Transparent Large Format

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Chikwama Chopanda Madzi cha Aquapac cha Zida Zamagetsi L, 29 cm, Imvi (Yowonekera/Imvi)

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Mlandu Wopanda Madzi wa Aquapac 348 wa Zida Zamagetsi Zowonekera/Imvi

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Aquapac iPhone 6+ SIMILAR Mlandu

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Aquagym nyimbo

Aquaerobic: tsatirani kamvekedwe ka nyimbo

Melody posewera masewera padziwe

Monga takhala tikufotokozera polowera uku, aquagym ndi mtundu wa masewera olimbitsa thupi am'madzi omwe amatha kukhala pafupifupi mphindi 45 ndipo, ndi mphamvu yapakatikati, mwa anthu omwe alibe mphamvu. Zida zosiyanasiyana zimagwiritsidwa ntchito pakuyimba kwa nyimbo kuti zigwire ntchito yamtima komanso masewera olimbitsa thupi ambiri m'madzi.

Kuphatikiza apo, ndi kugunda kwa nyimbo zomwe amawongoleraThe pulsations imapangitsa thupi kuyankha kwa iwo.