Chii chinonzi aquagym, mutambo wemvura unoitwa mudziva

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En Ok Pool Reform Tinokupa peji pamusoro pe: Chii chinonzi aquagym, mutambo wemvura unoitwa mudziva.

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Chii chinonzi aquagym

Aquagym chii ichocho?

Kutanga, aquagym chirango chemutambo icho chinosiyana cheaerobics kune vese vateereri chinoitika munzvimbo yemvura (kazhinji dziva rekushambira), saka, zviri pachena, inoitwa mumvura; uye inosanganisa zvakanakira aerobics kana aerobics uye kushambira.

Zita rekuti aquagym rinobva kupi?

Izwi rokuti aquagym rinobva mukusanganisa mazwi, gymnastics nemvura.

Inozivikanwa nemazita api?

Aquagym inozivikanwawo nemazita anotevera: aqua gymnastics, aquaerobics, aqua-fitness, hydrogymnastics, aquagym, aquaerobics, aquatic fitness kana aquatic aerobics.

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Mavambo uye zvidzidzo nezve aqua kusimba

Aquagym inobva kupi?

Pamusoro pazvose, mitambo yemvura yekuvaraidza uye yekudzoreredza inodzokera kumashure kure,

1. Tichifunga kuti zvinozivikanwa kuti Hippocrates akatoshandisa mvura senzvimbo yekurapa zvirwere mugore 460 BC.
2. ; Panguva imwe cheteyo, vaRoma vaishandisa mvura inotonhora kana inopisa nokuda kwezvinangwa zvakasiyana.
3. , uye vaGiriki vaifarirawo mvura.
4. Saizvozvo, kubva panguva iyoyo kusvika nhasi, yaive uye inoenderera mberi nekuendesa yakawedzera kuwanda yezviitiko zvakasiyana kutora mukana wemitambo yedhamu.

Tsvakurudzo nezve aquagym

Aquagym: mutambo wakabudirira kwazvo wedziva

Nhasi, tsvagiridzo inosimbisa kuti aquagym ndiyo yakanakisa uye yakakwana mutambo kuita mudziva.

Kudzidza kwekushanda kweaqua-fit kunoitwa kuna mbuya

MieZvichakadaro, ongororo yakaitwa neFederal University yeSao Paulo (Brazil) uye yakabudiswa mumagazini "Geriatrics Gerontologie International" yakaenzanisa simba rekuita mitambo mudziva rinopesana nekuzviita pavhu mune vakwegura uye mhedzisiro yaive kuratidza kuti aquagym inonyanya kushanda.

Mafambisirwo akaitwa bvunzo yekusimba kwemvura

Nokuda kwekunyatsojeka mukuongorora kwakadaro, vakadzi vakwegura vane utano avo vakaramba vachirarama hupenyu husina simba vakapinda, avo vakaita mitambo kwemavhiki e12 mumvura uye vamwe vakadzi vakaita saizvozvo pasi.

Mushure meiyo kosi iri mubvunzo, yakasimbiswa kuti uremu hwemuviri, kurova kwemoyo, simba reaerobic, kuchinjika uye elasticity zvaive zvakafanana pakati pemapoka maviri.

Mhedziso: kusimba kwemvura kunowedzera zvakanyanya cardiopulmonary uye neuromuscular capacity

Zvisinei, cardiopulmonary capacity uye neuromuscular fitness muvakadzi vakwegura vaidzidzira mumvura vakavandudza zvakanyanya.

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Mazuva ano aquaerobics mutambo wefashoni

Aqua fitness: musoro wenyaya yemitambo yepool

Parizvino, kusimba kwemvura yave imwe yenzira dzakapararira dzekurovedza muviri mumvura ine vanoyemura zvakanyanya, kunyanya pakati peruzhinji rwevakadzi..

Kuti mvura yejimunasitikisi yakashanduka sei

Kukura kweaqua gymnastics

Aquagym yakasimudzirwa zvakanyanya, nepo panguva imwechete yave ichibatanidza kuwedzera uye kusimba.

Saizvozvowo, the Aquagym ndiyo inotangira mimwe mitambo yese yedziva, iri iyo yatinogona kuwana mujimu.

Kusarura mu aqua-gym: Kwemakore akawanda yaionekwa sechiito chinogumira kune vakura

Kuderedzwa kweaqua-fitness

Kusiyana nezvinodavirwa kuti inguva yekuvaraidza vanhu vakura, ipfungwa isati yakwana.ncebida, sezvo iyo aqua gym iri mutambo wakakwana uye unobatsira zvikuru wedziva une simba repakati nepakati umo tinobatisa muviri wese uye kuwana zvikomborero zvisingaverengeki, zvese zvemuviri nepfungwa.

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Sei uchisarudza mutambo wemvura?

Mukana wepakati wemutambo wemumvura: nharaunda iyo inogadzirwa

Hypogravity inoderedza kukanganiswa kwemuviri nevhu uye kushushikana pamajoini.

Kubatsira kukuru kweAquatic gymnastics ndiyo yepakati iyo inogadzirwa, mvura, sezvo inofambisa mafambiro ese pamwe nekushivirira kukuru kuneta (hydrogravity).

Sei kuita muviri mumvura?

The productionbasa rekuita kurovedza muviri mumvura kunobva pakuvapo kwekupikisa kunokonzerwa nemvura, iyo inorambidza zvakanyanya zviito, kufamba kana mafungiro, nenzira iyo mazamu anokurudzirwa kuti agadzikane kuti arege kudonha uye anokurudzira chokwadi chokuti kungofambisa maoko mumvura kwakafanana nekushandisa huremu .

Uyezve, maekisesaizi mazhinji akaitwa mumvura haagone kuita mujimu, izvo nekuda kwazviri, muviri unotsigirwa uye unoubvumira kuyangarara, uchiupa rusununguko rwakakura.

Hypogravity inoderedza kukanganiswa kwemuviri nevhu uye kushushikana pamajoini. Izvi zvinokutendera kuti uite maekisesaizi akareba uye akawanda, uye pasina njodzi yekukuvara. Inobatsirawo vanhu vane kuderedzwa kwekufamba nekuzvisunungura kubva kune uremu hunokonzerwa nekusasimba. Uyezve, gymnastics yemumvura mukati megadziriro yezviitwa zvekuvaraidza inoshuma zvakanakira pfungwa.

Zvimwe zvakanakira swimming pool mitambo

Zvimwe zvinobatsira zvemitambo mudziva

• Kutanga Kwazvose, Iwe uchabatana uye kusimbisa mhasuru dzese.
• Kunze kwaizvozvo, Iwe uchawedzera cardiorespiratory capacity.
• Iwe uchasimudzira kupikisa kwemuviri.
• Pasina mubvunzo, iwe uchanzwisa muviri.
• Iwe uchavandudza kutenderera.
• Iwe uchapisa mamwe macalorie kusvika pamwero wekuti mvura inoshanda seimwe yekudzivirira.
• Panguva imwe chete, zvichakubatsira gadzirisa uye simbisa musana.
• 9. Inovandudza hutano hwepfungwa, zvichipiwa kuti inoderedza kushushikana uye kusagadzikana.
• Muchidimbu, mitambo yemvura mudziva inokodzera mazera ese..
• Kupedzisa, chero munhu anogona kunakidzwa nazvo kuburikidza nekuita a njodzi yakaderera zvikuru yekukuvara nekuti hapana mhedzisiro.

Aquagym inobatsira

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1st Aquagym mabhenefiti: ita hutano hwemuviri nekudzikira uremu uye stylizing silhouette yako

Zvakanaka kune hutano hwako hwepanyama

Ne aquagym, chimiro chemuviri chese chinovandudzwa, sezvo maekisesaizi ayo achiwana kuchinjika kune akasiyana maitiro ekushambira.

Nei aqua gymnastics yakanaka kune hutano hwako

• Nomuzvarirwo, aquagym inosimbisa mhasuru kukura.
• inosimudzira kurova kwemoyo uye inoderedza kuzorora kwemoyo.
• inovandudza kufema uye
• Saizvozvo, inosimudzira hukuru hukuru hwekuramba muscular, izvi zvinodaro nekuti tsandanyama dzese dzemuviri (mapoka makuru emhasuru) anoshanda panguva yechiitiko chose.
• Inokurudzira kuyerera kweropa, sezvo hydrostatic pressure inofambisa kudzoka kwevenous, kuvandudza kutenderera uye kuderedza edema, mamiriro akanyanya kunaka kune vakadzi vane pamuviri uye avo vane varicose veins.
• Inodzivirira chirwere chemwoyo
• Nekuda kwekupikiswa kwemvura, tinoderedza mukana wekukuvadzwa, kudhonza kwakasimba kana mhasuru dzinorwadza kusvika pachikamu chisingatarisirwi, sezvo kurohwa kwese kuri kuderedzwa uye pasina zvinokanganisa.
• Hazvinei hazvo, mafambiro acho anotsvedza uye anoyerera, ipapo majoini anoshanda zvakanaka uye anowana kuchinjika pasina kushushikana; Chii zvakare, inovandudza majoini kuita uye tsandanyama toni.
• Nekuda kwekumanikidzwa, majoini anotambura zvishoma panguva yekusvetuka, chinhu chakakosha kune vanhu vane akakosha postural mamiriro, kune vakafuta, vanhu vane osteoporosis uye vakadzi vane pamuviri.
• Pasi rose, inobvisa mafuta uye inodzivirira kufutisa.
• Inovandudza reflexes uye kurongeka.
• Inopa kupikisa kukuru kushushikana.
• Inodzivirira kurwadziwa shure nekusimudzira postural correction.
• Mukuwedzera, inobvumira kupora zviri nani kubva mukukuvadzwa, ndicho chikonzero inoratidzwa kune vanhu vari mukugadzirisa maitiro. Mapoka akasiyana-siyana emhasuru anoshandiswa zvakananga (nekufamba kunodzokororwa pakati pe15 ne60 nguva) uye maekisesaizi epamusoro, epakati (oblique nedumbu) nenhengo dzezasi dzemuviri zvinochinjana, zvichisiyanisa zvikamu zvakasiyana muchikamu chose.
• Muchidimbu, inosimudzira chizvarwa chemhasuru (lean mass) nekuunganidza lipids.
• Zvechokwadi, inorwisa osteoporosis.

Nei iwe uchigona kuderedza uremu neaquagym

Mu aquagym mamhasuru anoshanda zvakanyanya

• Chikonzero nei aquagym yakanaka kwazvo pakuchinja chimiro chako ndechekuti mhasuru dzako dziri kushanda nesimba iwe usingazvizive.
• Kusiyana kwekufamba kunobvumira muviri wose kushanda.
• Inorevesa chiuno, inotaridza chipfuva nemagaro.
• Inosimbisa musana uye mhasuru dzedumbu.
• Toni maoko nemapfudzi.
• Panguva imwechete iwe unozorora uye uchizorora panguva imwe chete.
• Zvichienderana nekupokana kwemvura, kufamba kwega kwega kunokwizira uye kudonhedza pamusoro peganda, zvichikurudzira kuyerera kweropa.
• Kuderedza kuchengetwa kwemvura uye pfungwa inotevera ndeyokuti inobvisawo cellulite. ‍

Sei aquafitness inobatsira nhamba yako

Pane imwe nguva mumvura, muviri unongoyera chikamu chetatu chehuremu hwayo uye kufamba kwose kunova nyore, kunyange zvazvo mvura inogadzira kupikisa kukuru kupfuura mhepo uye inoita kuti misumbu ishande nesimba.

Mangani macalorie aunopisa ne45 maminetsi eaquagym?

Chokutanga pane zvose, yeuka kuti, semumwe mutambo chero upi zvake, usati watanga kuidzidzira zvinokurudzirwa kuonana nachiremba wako, kunyanya kana uine pamuviri, chirwere cheshuga, high blood pressure, kufutisa kana kukuvara kwemhasuru yapfuura.

Zvinhu zvinokanganisa kupisa macalorie mu aquagym

• Iwe unofanirwa kufunga kuti pane zvakawanda zvinhu zvinogona kutsigira kudyiwa kwemacalorie akapiswa mu aquagym: bonde, zera, mhasuru, kureba uye zvimwe genetic uye zvakatipoteredza zvinhu.

Chinhu chakakosha mukupisa macalorie: kusimba kweaquagym

• Zvichienderana nekusimba kwechiitiko, tinogona kurasikirwa pakati pe400 ne500 makorikori muawa yekurovedza muviri.
• Mukuwedzera, basa iri mumvura rinobatsira kukurudzira kutenderera uye kudzivirira kuchengetwa kwemvura, nokudaro kurwisa cellulite.

Generic tafura ye: Aquagym macalorie

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2nd Aquagym mabhenefiti: inobatsira kuve nekuwedzera simba repfungwa

Sei kusimba kwemvura kwakanakira hutano hwepfungwa

Aquatic gymnastics Inosimudzira hutano hwepfungwa ne kusunungurwa kwe endorphins

• Saizvozvo, semamwe mabasa emuviri, inogadzira secretion ye endorphins kana iyo mafaro mahormone, ayo anosimudzira iwo manzwiro ekugara zvakanaka mushure mekuita nhamburiko.

Aqua-gym: kuguma kwechiitwa chekunzwa kunyaradza

• Kuzorora kwemvura kunoderedza kushushikana, kunonatsiridza hunhu, kunowedzera simba, kunoburitsa kuzvivimba kwakawanda uye kunopa kunzwa kwekureruka.
• Mupfungwa iyi, zviri pachena kuti aquagym inokonzera kudzikama sekunge inotiyeuchidza nezvehupenyu hwedu mukati mechibereko.

Aquatic aerobics: Inobatsira kushamwaridzana kweavo vanogovana boka

• Makirasi eAquagym anoitirwa munzvimbo inonakidza ine mhepo yakasununguka uye inonakidza yemagariro inosimudzira maitiro eboka anokurudzira uye anoita kuti iwe ude kuzvivandudza iwe pachako.

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3rd A qua-gym kubatsirwa: Unogona kutanga izvozvi

Tingatanga riini Aqua-gym?

Chero nguva kubva Gumiguru kusvika June. Iwo makirasi ari nyore kutevera uye mumvura munhu wese anogona kuseta nhanho yavo uye kusimba kwechiitwa.

Zvakajairika kuwana muchikamu chimwe chete, vanhu vari kudzidzira uye vamwe vari kupora kubva mukukuvadzwa kana vadzidzi vezera rakakura pamwe chete nevechiri kuyaruka. Nzvimbo yemvura inobvumira zvese izvi nezvimwe zvakawanda.

Hazvina kumbononoka kutanga rudzi urwu rwekuita muviri mumvura.

Zera kana chimiro chemuviri hachigadzirise, chakakosha kuda, kutsungirira uye chishuvo chekuzviita.

Aqua fitness haidi chero chipingamupinyi kuti ukwanise kutanga kuidzidzira chero nguva.

• Aquagym pool mitambo haidi kuomarara, kunyangwe mumidziyo yavo.
• Nokuda kwechikonzero ichi, iwe unongoda chete kuva neanoshanda swimsuit inopa rusununguko rwakanaka rwekufamba uye runopikisa chlorine.
• Nekudaro, zvakare huchenjeri kupfeka shangu dzemvura kuti udzivise zvinogona kuitika panguva yekurovedza muviri.
• Panguva imwecheteyo, kana iwe ukaita aquagym mumadziva emunharaunda uye gyms, ivo vanokupa iwe zvese zvinodiwa zvekushandisa.

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Zvakaipa aquaerobics

Cons ye aquagym

Kuipa kweaquaaerobic maekisesaizi

• Aquagym ine zvimwe zvipingamupinyi kubva pamaonero anoshanda, kubvira inoda kuwana dziva uye zvivakwa zvakaringana, mukuwedzera kumari yenhengo yekuwana nzvimbo yekudzidzira, makirasi anogona kuunza imwe mari.
• Inofanira kuitwa mumvura inodziya, sezvo kana mvura ichitonhora inogona kukonzera matambudziko ekufema uye kana ichipisa inogona kukonzera dzungu uye kupera simba.
• Kunyange zvazvo kurovedza muviri kwomumvura kuchideredza zvikuru ngozi yokukuvadzwa, hazvibviri kutambura.

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Chii chinonzi Aquagym chinosanganisira?

Aquagym: chii amai vemamwe mabasa ese emumvura?

Chii chinonzi Aqua-fitness chinosanganisira?

En pocas palabras, aquagym ari Imhando yehutano hwemvura anoita a zvemuno uye aerobic chiitiko chinonyanya kudzidzira mapoka makuru emhasuru, kutarisisa mumhasuru toning uye inosimudzira tsinga dzemoyo uye tsandanyama toning.

Aquafitness inoitwa kupi?

Makirasi eAquatic Gymnastics anoitirwa kupi?

El mvura aerobics, inozivikanwawo sekusimba kwemumvura kana gymnastics yemumvura, musiyano we aerobics uye se Zvinoitika munzvimbo yemvura, kazhinji dziva remvura isina kudzika, saka vanhu vasingazivi kushambira vanogona kutora chikamu.

Kunyanya, aqua gymnastics inowanzoitika mumadziva asina kudzika (1,20 kusvika 1,50 m). Tembiricha yakakodzera kwazvo inofanira kuva pakati pe28 °C ne31 °C.

Zvirongwa zvakarongwa mumvura yakadzika yemvura kune mamwe mazinga epamusoro

Kunewo zvirongwa zvakarongwa mumvura yakadzika yemvura, iyo ine zvinhu zvekubatsira, zvakadai sebhandi remvura kana mitt yemvura, inobvumira vadzidzi kuti vanzwe manzwiro akasiyana neaya ari mumvura isina kudzika, kunyange kune avo vadzidzi vasingazivi kushambira.

Maitiro ekushandisa aquafitness

Maitiro ekuita mvura aerobics

Aquagym yevanotanga

Mvura aerobics inowanzoitwa munzvimbo yakatwasuka uye nemvura iri pahupamhi hwechipfuva, ichisiya mapendekete asina kuvharwa; Mune mamwe mashoko, kudzika kwakakodzera ndeye 90 cm.

Aquagym yemazinga epamusoro

Zvisinei,, kuvanhu vane ruzivo, aquagym yaitwa zvakare vertically asi mune iyi kesi kuita maekisesaizi akamiswa, kuwana kusimba kukuru mumubatanidzwa wezvakanakira zveaerobics nekushambira.

Ndezvekuita mafambiro uchishandisa kudzvanywa kwemvura

Mamiriro emaoko

Nenzira, kumira kwemaoko kunokosha pakuzvifambisa muzviito zvakasiyana-siyana, kusimbisa izvo zvausingashandisi chero rudzi rwekushandisa.

chigaro chechigaro

Nzvimbo yehunde inogara yakamira, izvi zvinogona kusiyanisa, zvichisvika pamwero wepamusoro muzvidzidzo zvakaratidzwa nemudzidzisi kuvhara uye kudzivirira kusagadzikana munzvimbo yelumbar.

Aqua aerobics inowanzoitwa mumakirasi eboka

Kazhinji, inoitwa mumakirasi eboka anotungamirwa nemudzidzisi. nepo ichiwedzerwa nemimhanzi uye dzimwe nguva zvakare nemwenje; Chero zvazvingava, zvakare mutambo unogona kudzidzira kumba.

Ndeapi mafambiro ekuita mumvura?

Mafambiro ekutanga anosanganisira kuchinjika-kuwedzerwa kwegokora nemabvi mberi (mundege yesagittal) akananga kudivi (mundege yepamberi), panzvimbo nemaoko ari munzvimbo yekusundidzira uye zviziso mudorsiflexion.

Zvimwe chetezvo zvinoitwa nekufamba kumberi nekumashure nekushandura nzvimbo yemaoko kana achienda mberi achingosundidzira mvura kumashure.

 Kufurira kwesimba regiravhiti pamvura:

• Kuchinja mukunyudzwa:
  • Hypervolemia; yakakura systolic ejection volume.
  • Kubuda kwemoyo wepamusoro uye ejection volume (approx. 25%).
  • Kuderera kushoma muHR.
  • Kuwedzera kudiki kweropa (systolic, diastolic, kureva).
• Dzidziso dzekuwedzera HR:
  • Hydrostatic pressure.
  • Tembiricha.
  • Mergulho reflex (inoreva chokwadi chokuti kana munhu apinda mumvura kazhinji inodonha pakarepo).

Kurova kwemoyo mumvura kuchaenderana nekusimbaExercise ad.

Inofanira kurangarirwa pakuidzora kuti sezvo iri duku mukati mayo, pakati pe12 kusvika ku17 beats paminiti inofanira kuwedzerwa; kuziva HR chaiye.

Maonero ekuzvibata ekuedza akakura mumvura kupfuura pasi, ndosaka uchifanira kubvunza mudzidzi kuti anonzwa sei.

Aquagym inosanganisa aerobic, kuramba uye kuchinjika maekisesaizi

Aquatic aerobics, inoshandisa kutsungirira uye kudzokorora

Zvisinei nekuti mvura aerobics inosanganisa aerobic, kuramba uye kuchinjika kubudirira, izvi zvinotsigirwa mukudzokorora uye mukushanda nezvinhu zvakasiyana, sezviyereso kana mabhora, Aq

Choreographed aquagym maekisesaizi

Maitiro echoreography mumvura anovandudza mamiriro emuviri Uye, kunyanya, tinocherechedza kufambira mberi kwevanhu vari kupora kubva mukukuvadzwa kwepanyama, vanhu vane uremu, vane matambudziko ekufamba kana vakwegura.

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Aqua aerobics inosiyana sei kubva kune yekare aerobics

Aquagym musiyano we aerobics

Kuti, Aquagym mhedzisiro yekusiyana kweaerobics, kunyangwe mune iyi kesi, mutambo unoitwa munzvimbo yemvura, kazhinji mudziva rekushambira.,; kubvumira kuti chokwadi chimwechete ichi chikwanise kudzokorora mhedzisiro yezvingave zviitwa zvepasi.

Aquatic gymnastics vs aerobics

Kunyangwe aquagym yakafanana neyechinyakare terrestrial aerobics, inotarisa pakuwedzera kugadzirira kwemoyo, kubatanidza chinhu chekudzivirira mvura uye buoyancy.

• Kunyangwe, kurova kwemoyo hakuwedzere zvakanyanya sepasi aerobics, mwoyo unoshanda nesimba rimwechete, chaizvoizvo, nemitambo yemvura yakawanda ropa rinopomba.
• Kunze kwezvo, haisi chete ine aerobic performance, zvakare inongori yakanangana nekudzidziswa kwesimba Nekuda kwekushomeka kwemvura inozopedzisira yaita zvikwata zvemhasuru.
• Mumvura unogona kuita mafambiro ese atinoita pasi, zvishoma nezvishoma uye zvakanyanya uchifunga nezve musimboti wechiito uye maitiro (Ndikasundidzira kumashure muviri unoenda kumberi and vice versa).

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Chii chiri nani kushambira kana Aquaerobics?

Proven: sarudza aquaerobics pane kushambira

Aquagym mutambo wemvura wakazara kupfuura kushambira

Pasina mubvunzo, tsvagiridzo yakaratidza kuti aquagym inobatsira kupfuura kushambira uye kwete chete nekuti iwo mutambo wedziva wakakwana pane zvese zvemuviri nepfungwa.

Sarudzo yakawandisa yeaqua-fitness yevachangobva kudzidzira vatambi

Kunyanya, tsvakiridzo inoisa aquaerobics seyakanyanya kufarirwa sarudzo kune avo vatsva pakuita, sezvo kushambira kunoda hunyanzvi, ndosaka paunotanga mutambo wekutuhwina usingakwanise kuchengetedza kushambira. uye kusimba.

Muchidimbu, kudzokororwa nguva dzose kwemafambiro akafanana kunoremedza nzvimbo dzemhasuru.

Uye, panguva imwecheteyo, kushambira mutambo uri wega, kusiyana neiyo sociable aquagym iri; saka mavambo angaite seakaoma uye asinganakidze.

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Index yezviri mukati pejiji: Aquagym

1. Chii chinonzi aquagym
2. Aquagym inobatsira
3. Zvakaipa aquaerobics
4. Chii chinonzi Aquagym chinosanganisira?
5. Ndeapi mamhasuru atinoshanda neAquagym?
6. Ndiani Aquagym?
7. Makirasi eAquagym akaita sei?
8. Kusiyana kweAquagym
9. Aquagym inodzidzira kuderedza uremu
10. Aquagym yevakadzi vane pamuviri
11. Aquagym yevakuru
12. Ideal Aquagym swimsuit
13. Aquagym inopindirana zvinhu
14. Aquagym mimhanzi

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Ndeapi mamhasuru atinoshanda neAquagym?

Ndezvipi zvikamu zvemuviri zvinoshanda kudzidzira aquagym?

Chii chinonzi aqua gymnastics?

Hydrogymnastics: Maitiro akatarisana nemhasuru toning

Kune rumwe rutivi, zvakafanira kusimbisa izvozvo Aquatic gymnastics imhando yekurovedza muviri yemumvura ine akawanda maekisesaizi akatarisana nemhasuru toning.

Shanda MISULE YESE nekuda kweaqua aerobics

Ndeapi mamhasuru anoshandiswa neaquagym

Kune rumwe rutivi, iyo aquaym inoshanda nemafambiro mazhinji akadai aerobics iyo inovimbisa kuti tinoshanda ese akasiyana mhasuru mapoka (zvose kumusoro, pakati uye pasi), exponentially kuwedzera chimiro chemuviri we zvese musckusimudzira kwemuviri, kunyange kuwedzera zvese aerobic uye anaerobic kugona uye Naizvozvo, inoshandira pamwe mu: kurasikirwa uremu, kusimbisa chipfuva, glutes, musana, obliques, abdominals, maoko, mapendekete ...

Chii chaunoshanda nacho muaquagym?

Aquagym: wedzera mamiriro ako emuviri zvachose

• Kutanga, iwe unoshanda ne aerobic kurovedza, frequency uye cardio.
• Inobatsira pachest toning.
• Iwe unowana tsandanyama, kunyanya mu abs uye glutes.
• Natsa saizi.
• Saka, inovimbisa toning yemaoko nemakumbo.
• Tsandanyama musana wako.
• Pasinei nezvose zvataurwa, zvinobatsira chinangwa chekuderedza uremu uye kugadzirisa saizi nekukurumidza kana se dzidzira nguva dzose uye batanidza nemaitiro akanaka.
• Zvino, kana tikashandisa mutambo uyu mudziva nemafins, tinenge tichigadzira mhasuru yakawanda panguva yekurovedza muviri uye simba rakawanda rinozoshandiswa.

Kusimba kwemvura: kusimudzira muviri wako kune yakanaka tsika yemuviri

• Nokuda kwezvikonzero izvi zvose, gymnastics yemvura inotitungamirira kune kuwedzera zvakanyanya hutano hwemuviri uye kubvumira kupora zviri nani kune avo vanhu vari kurapwa.

Hydrogymnastics: Simba rekurovedza muviri

• Kunze kwezvo, Kudzidzira mumvura hakusi aerobic chete, asiwo kune chinangwa chekuvaka simba kuburikidza nekudzivirira mvura.

Mutambo uyo anenge apedza zvachose kukanganisa chinhu

Saka, sezvo chiitiko chemumvura chichiitika mumvura, zvinotungamira mukuwana akawanda mabhenefiti uye muchokwadi zvakare inotodzima zvachose kukonzeresa chinhu, saka yakavhurika kune vese vateereri.

Kugwinya kwemvura: mukana wekusarema

Uyezve, gymnastics yemvura inogadzirisa basa remuviri rinoitwa pasi kune nzvimbo yemvura, pamwe nekunaka kwekusarema kwainopa.

Ijimu yemvura inosimbisa basa remuviri

Kutanga Kwazvose, Aquagym inoedza kuendesa basa remuviri rinoitwa panyika kune nharaunda yemvura, nemamiriro ezvinhu achivandudza mikana.

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Ndiani Aquagym?

Marudzi evanhu anoratidzirwa kumvura aerobic chiitiko

Aqua-kusimba: yemvura gymnastics kune vese vateereri

Aquatic gymnastics chirango che aerobic chinoitwa mumvura uye icho chine zvibereko kune vese vateereri, toning uye kusimbisa muviri wedu kuti uwane hutano hunogoneka uchiita chiitiko chinonakidza kwazvo.

Mvura aerobic chirango: Yakanakira mazera 7 kusvika 77

Kudzidzira Aquagym kwakanaka kune angangoita marudzi ese evanhu

Aqua-kusimba mutambo wakapfava uye usina njodzi, unowanikwa nemunhu wese, zvisinei nemamiriro avo emuviri, uremu, zera, nezvimwe. uye haufanire kuziva kushambira.

Ndiani anokurudzirwa aqua-fitness?

Kunyangwe, Pakutanga aqua-fitness yakagadzirirwa vanhu vane kukuvara kwemhasuru, pfupa kana majoini, uyewo kune vanhu vakwegura; Yakakwidziridzwa kusvika yasvika kune vese vateereri kuvonga kune ayo akawanda mabhenefiti emuviri uye pasina kukanganwa kuti inonakidza kwazvo pool mutambo.

Mapoka ayo Toning mumvura inokurudzirwa zvikuru

Aquagym inokurudzirwa kune vanhu vakafuta, vane kukuvara kwekukuvara, uye nekufamba uye kugadzikana kwemajoini matambudziko mumabvi.

Asi kurovedza muviri mumvura kunoratidzwa, kuwedzera kune vanhu vane matambudziko emajoini, kune zvinotevera:

Yakanyanya nyore yemvura gymnastics maekisesaizi e:

1. Chekutanga, aquagym inokodzera vanhu vane zvinyoro kana zvine mwero zvinetso zvemoyo.
2. Chechipiri, kune avo vane kukuvara kwemusana kana ye kururamisa kwemaitiro asiri iwo epashure.
3. Nokudaro, inongoratidzwa chete kuvakadzi vane pamuviri.
4. Zvakare kune vanhu vane psychomotor matambudziko, kurongeka, kushaya mutinhimira kana agility.
5. Inokodzera vanhu vanogara pasi:.
6. Nenzira imwecheteyo, yakakodzera kune vanhu vane zvishoma tsandanyama toni.
7. Yakanakira vateereri vane zvishoma kufamba kwemajoini uye kuchinjika.
8. Pakupedzisira, inoshandiswa pakurapa muhuwandu hunotambura netsinga, kushushikana, kunetseka kuzorora kana kuzviremekedza matambudziko.

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Makirasi eAquagym akaita sei?

Chii chinonzi Aquatic Gymnastics kirasi yakaita sei?

Aquagym makirasi ari 45 maminitsi, uye huwandu hwe 18 vanhu.

Iwo makirasi emaminitsi makumi mana nemashanu uye anoumbwa ne: kudziya-kukwira kuburikidza nekufamba munzvimbo yedziva; ipapo chikamu chikuru apo basa reaerobic, kuramba, uye tsandanyama rinoitwa apo mudzidzi wega wega anozviita nekusimba kwaanogona kuwana. Zvinhu zvakasiyana-siyana zvinoshandiswa (mvura dumbbells, anklets, inoyangarara) kana uremu hwemuviri wako; Pamberi pechikamu chekupedzisira, basa remudumbu rinowanzoitwa. Pakupedzisira, kutambanudza uye kuzorora kunoitwa.

Ndivanaani makirasi eAquatic Gymnastics?

Kune chero rudzi rwehuwandu, ingave huwandu hwekumashure (kuchengetedza uye kuvandudzwa kwechimiro chemuviri) kana vanhu vane matambudziko (osteoarthritis, osteoporosis, kuwandisa, nezvimwewo)

Mumakirasi, zvinhu zvakaita semabhodhi madiki, mabhodhi mahombe, zvinoyangarara-zvinoyangarara, elastic mabhendi, magurovhosi uye pamazinga epamusoro zvakare zvimbi uye shangu dzerabha dzakagadzirirwa chiitiko ichi izvo zvinobatsira mukuwedzera kuramba zvinoshandiswa.

Zviitwa zvakasiyana-siyana, zvinoridzwa, zvemunharaunda uye aerobic pamwe nemimhanzi inoperekedza iyo inogadzirisa mataurirwo ega ega, inoita gymnastics yemumvura imwe yemakirasi akazara; sezvo isingangopi general muscular resistance, asiwo inoderedza adipose tissue.

Chimiro chekirasi yeAquagym

Chiitiko chemumvura gymnastics chinogadzirwa sezvizvi:

Kazhinji, uye kudzivirira kukuvara, makirasi anotevera mamwe matanho ayo anokurudzirwa kuti usasvetuka.

Chekutanga chikamu Aquagym kirasi: kudziya-kumusoro

• Muchikamu chino chekutanga chekirasi yeAquagym maererano nekudziya-kumusoro, majoini anozoitwa kuti adzivise kukuvara, kubata nemvura uye kuwedzera kurova kwemoyo.
• Pre-stretching: Sepaunenge uchidzidzira chero mutambo, iwe unofanirwa kuita yekudziya-up kutambanudza mhasuru dzako uye kugadzirisa muviri wako kune chiitiko chauri kuzoita.
• Kusangana nemvura uye yekutanga maekisesaizi: Ita kuti muviri ushandiswe kubata nemvura. Iwe uchaita ekutanga maekisesaizi uye zvishoma nezvishoma iwe uchawedzera kudiwa kwavo.

Chikamu chikuru cheAquagym kirasi: umo zvese zviri mukati mechikamu zvichagadziriswa, nekunyanya kusimba.

• Aerobic Exercise: Ndiyo chikamu chinonyanya kudiwa uye uko maekisesaizi anoda kushanda nesimba anoitwa, uchigara uchigadzirisa kumhanya uye kudiwa kune zvaunogona uye zvaunoda.
• Chinangwa ndechokuita kuti muviri wako ushandiswe kurovedza muviri uye kubatsirwa nawo, kwete kuusundira zvakanyanya uye kuzvikuvadza.

Dzokera mukudzikama, umo kuzorora kwekudzidzira mumvura uye kutambanudza kuchaitwa kuti udzokere kune yekutanga mamiriro.

• Kuti tipedze kirasi yeAquagym, tichazoita maekisesaizi ekutambanudza uye kuzorora: Unopedza kirasi nekudzoka mukudzikama, kutambanudza uye kuzorodza muviri wako. Neizvi uchabuda mumvura semutsva!

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Rudzi rweAquagym kurovedza muviri zvinoenderana nemabatiro anoitwa nemuviri

Aquagym kudzidzira kuoma: kumira kana kugara pamusoro

Kuoma kwemutambo uyu mudziva kunoenderana nekuti kuurayiwa kwacho kwapera wakamira, pamucheto wedziva, kana kuti ukaramba wakayangarara mumvura.

Zvadaro, mhando yekurovedza muviri inoitwa inogona kuva:

Aquagym kurovedza muviri pasina kukanganisa

• Aquagym Pasina kukanganisa: Ndiwo mafambiro anoenderana neaya mabasa anoitwa achiyangarara, pasina tsigiro yemakumbo ari pasi pedziva.
• Mune mamwe mazwi, isina-impact aquagym inoshanda kuzorora, kuita chiedza kutambanudza uye kuronga kufema pasina kukanganisa,

Low-impact water aerobics

• Maekisesaizi emvura akadzikama: Maekisesaizi akapfava anotsvedza zvinyoro pasi pasi ayo anoitwa neinenge tsoka imwe yakazorora pauriri hwedziva; mienzaniso ye low impact aquagym: kutambanudza, kurongeka.

Yakakwirira simba remvura gymnastics

• Gymsia mudziva rakakwirira: Zvinoitika kana iwe ukasvetuka kubva mumvura, saka iwo ndiwo anonyanya kunetsa maekisesaizi emuviri, asiwo iwo anoita kuti iwe upise macalorie akawanda.

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Kusimba kwemazinga eaqua gymnastics maekisesaizi

Kunyanya kurovedzera muviri, kunowedzera kurova kwemwoyo.

Hukama pakati pekushandiswa kweokisijeni uye kurova kwemoyo

Nenzira iyi, iyo yakanyanya kurovedzera muviri, iyo inowedzera kurova kwemoyo uye nhamba yekuzunungusa paminiti. Kunyangwe iyi isiri iyo chaiyo mutsara, ndeye fungidziro. Iko kusagoneka kwekuita ongororo dzakadzama uye dzakajeka dzemurabhoritari kwakaringana nekurova kwemoyo, senzira yekuyera kusimba kwechiitwa chiitwa.

Zvichakadaro, zvakakosha kufunga nezvezvimwe zvikonzero, zvakadai sekushisa kwemukati, manzwiro, kudya kwekudya, nzvimbo yemuviri uye rudzi rwekuputika kwemisungo, iyo inogona kuchinja kurova kwemwoyo, zvichiita kuti kuedza kuitwe kusavimbika.

Panguva yekurovedza muviri mumvura, kurova kwemoyo wevanhu vazhinji kunowanzo kuderera,

Panguva yekurovedza muviri mumvura, semuenzaniso, muvanhu vazhinji kurova kwemoyo kunowanzo kuderera, kusvika pachiyero che13% zvishoma (17 beats paminiti) yekushandiswa kweokisijeni yakafanana yechiitiko kunze kwemvura.

Pima kurova kwemoyo nefrequency meter

Kuti uyere kurova kwemoyo zvakasimba, mita yefrequency yakakosha.

Kuyera kurova kwemoyo nenzira kwayo zvinodikanwa kushandisa frequency mita; Zvakaonekwa kuti tsvakiridzo ichangoburwa yakaratidza kuti 70% yevadzidzi vari mumakirasi havakwanise kuyera kurova kwemoyo zvakaringana nekupuruzira radial uye carotid arteries nekuti muganho wekukanganisa wakakura kwazvo.

Kusimba maererano nehuwandu hwehuwandu hwemoyo wepamusoro.

Iyo yakanyanya theoretical rate yemoyo inogona kuverengerwa nenzira iyi: 220-zera.

Kukurudzira kurasikirwa kwemafuta, zvinokurudzirwa kuti usapfuure 55 kusvika ku65% yeHRTM.Nekuda kwehutano hwemuviri uye hutano hwemwoyo, zvinokurudzirwa kusvika 65 kusvika ku80% yeHRTM.Kune vakadzi vane pamuviri, zvinokurudzirwa kusapfuura 140. kurova paminiti.

Chinotevera chikero chakagadzirwa naBorg kurongedza kunoonekwa kuedza

Psychophysical scale kuongorora ukuru hwemitambo yemvura

Saizvozvowo, kune nzira yekuzvimiririra yekuongorora kusimba kwekurovedza muviri, yakagadziridzwa na physiologist Gunnar Borg, iyo yakavakirwa pakushandiswa kwe psychophysical scale, apo mumwe nomumwe wevanhu pavanenge vachiita basa remuviri anonyora kuedza kwavakaita. kuisa chibodzwa.

Kusiyana neizvi, sezvatakajekesa, chiyero chakagadzirwa naBorg chinobva pane imwe nzira, ndosaka kududzirwa kwayo kwakabvunzwawo nenyanzvi.

Chikero chakagadzirwa naBorg kuverenga kusimba kwechiitwa chemuviri

Borg chikero

6. ______________
7. Zvakanyanya, zvakapfava

8. ______________
9. Munyoro kwazvo

10. ______________________________
11. Zvine mwero munyoro

12. ______________
13. Pakati nepakati

14. ______________
15. Kurema

16. ______________
17. Kurema kwazvo

18. _______________
19. Zvakanyanya, zvinorema

Cherechedza pane Borg yemuviri wekuita intensity scale:

• Izvo zvakaenzana pakati pekunzwa kwekuzvibata kwekuedza (Borg) uye kusimba kwekurovedza muviri kunogona kupfupikiswa se: <12: nyoro kana 40-60% yepamusoro; 12-14: zvine mwero, zvishoma zvakasimba kana 60-75% yepamusoro; > 14: yakasimba yakasimba kana 75-90% yepamusoro

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Kusiyana kweAquagym

Aquagym kunyangwe kumba: Yakanakisa mvura aerobic maekisesaizi

Aquagym inodzidzira maitiro uye zvirongwa zvekudzidzira zvemumvura

Ikozvino, isu tichapa mazita edzidziso dzakasiyana dziripo munyika yeaquatic gymnastics, iyo chinongedzo ndechekurovedzera munzvimbo yemvura uye gare gare tichadudzira zvese zvayo:

1st mhando yemitambo yedziva

Aqua-Fitness (Aquaerobics)

Chii chinonzi Aqua-Fitness uye maitiro ekuita iyo aquagym aerobic maekisesaizi kumba

• Aqua-kusimba aerobic makirasi. Vanopa makirasi anoshingaira uye ane simba e-aerobic, musanganiswa wezvidzidzo zvakadai sekusimudza gumbo, kushambira nebhodhi, kusvetuka uye kusvetuka; Nenzira iyi isu tinotaridza muviri wese uye kuita zvemuno uye maekisesaizi esimba.
• Kune rumwe rutivi, inowanzoitwa pamwe nekuperekedzwa kwechoreography uye kudzidzira mumvura munzvimbo yakatwasuka, inoyangarara kana kumira.
• Nekune rimwe divi, aquagym zvakare inowanzo shandisa zvishongedzo zvakaita se: foam noodles, mabhora kana mabhoti anoiswa pakati pezvidya, mabhodhi nemastitrups.

Maitiro ekuita iyo aquagym scissor kurovedza kumba

• Pachiitwa ichi zvinodikanwa kuve nefoam roll, imwe yeaya marefu ane mavara akagadzirwa neEVA rabha kana polyethylene uye ayo mune dzimwe nyika anozivikanwa se "flota-flota."
• «Iyo inosanganisira kutora nzvimbo yechigero, negumbo rimwe padivi pemupumburu, uye kufambisa tsoka kumashure neshure.
•  Uyewo kumativi. Izvi zvinogona kuitwa pakati pechidziva apo chete makumbo anorovererwa, kana muchikamu chakadzika apo iwe unofanirwawo kuwana chiyero nemaoko ako, ”akatsanangura murairidzi.

Maitiro ekuita iyo aquagym jumping exercise kumba

• Uine mvura pahupamhi hwechipfuva, ita kusvetuka nemakumbo ese, uchizvifambisa netsoka dzako patiptoe uye uchitsigira yako yega yese paunenge uchidonha. Dzokorora kwemaminitsi maviri, kuchinjanisa negumbo rimwe nerimwe.

Aquagym makirasi

Aqua Aerobic cardio vhidhiyo tutorial

Zadzisa Aquagym kirasi

2st mhando yemitambo yedziva

Aqua-rhythms (aqua-zumba)

Chii chinonzi aqua-rhythms

• Iyo aqua-rhythms Iwo akanyanya maekisesaizi nematanho ekutamba ayo anonyanya kushanda pa cardio mudziva.
• Muchokwadi, zvakakosha kuvandudzwa kwemoyo, toning, kuchinjika uye simba zvinowanikwa.

Chii chinonzi aqua zumba

• Aqua-zumba inotorwa kubva kune aqua-rhythms ine inonakidza uye inoshanda fomula yekudzidzira mitambo inosanganisa kufamba kweZumba munzvimbo yemvura ine hunyanzvi uye mhedzisiro inooneka.
• Mafambiro eAqua Zumba anobva pane rhythms uye choreographies yeZumba, mutsauko mukuru unopiwa nenyaya yekuti inzira yemitambo yemumvura, kunyangwe chiri chokwadi kuti nhanho dzekutamba dzeZumba dzinoenderana nepakati, ine zviri nyore choreographies.

Zvakanakira kudzidzira Aqua Zumba

• Inovandudza simba remoyo uye kuramba.
• Inobatsira iwe kuderedza uremu uye toni tsandanyama nekukurumidza. Nhanho imwe neimwe inova dambudziko!
• Mutambo unogadzirisa zvakakwana kune avo vanhu vose vanotambura nezvinetso zvekubatana, kukanganisa kunoderedzwa kana kuderedzwa nemvura.

Pedzisa aqua zumba kirasi

3st mhando yemitambo yedziva

Aquahiit (aquaslimming / aqua zvakanyanya)

Chii chinonzi Aquahiit?

• AQUA HITT isimba remoyo, simba uye kuramba kudzidziswa, kwaunodzidzisa nekusimba kwakanyanya munzira inonakidza..
• El High intensity kudzidziswa ndiyo inonyanya kushanda pakupisa mafuta uye toning tsandanyama, nguva inofanira kutsaurirwa kwairi ipfupiwo zvikuru. Naizvozvo, iyo methodology inogona kushandiswa HIIT kuita maekisesaizi mumvura. 
• Nekuda kweizvozvo, zviitwa zvinosanganisirwa mu aquahiit zvinogona kuva: kusvetuka, kumhanya uye kufamba nekumbomira.
• Naizvozvo, zviri pachena, nekuda kwechiyero chesimba, aquaslimming haigone kuitwa pasina kudzidziswa kwekutanga.

Ko Aquahiit yakasiyana sei neAqua-fitness?

• Aquahiit yakavakirwa pane yakanyanya-yakanyanya-simba aerobic chiitiko mudziva rinosanganisirwa mukirasi pfupi pane aquagym, asi sezvatakambotaura, yehukuru hwepamusoro,
• Inenge nguva yemusangano weAquahiit inowanzopoteredza mabasa e-aerobic mudziva kwemaminitsi makumi mana nemashanu;

Inokurudzirwa 'HIIT' maitiro mumvura 

• Pakati pezvinonyanya kukurudzirwa kushambira mamita 100 uye kuita mazamu gumi kumucheto kwedziva kana kushambira mamita 10 uye kuita 100 sit-ups pamwe 20 squats kushanda makumbo.
• Iko kusanganiswa kwemasekete aya kunokubvumira kudzidzisa simba uye kutsungirira. Dunhu rega rega rinofanirwa kutangirwa nekudziya-kupfupi kwemaminetsi mashanu kusvika gumi kugadzirira tsandanyama dzekuita basa.

Chii chinonzi Aquahiit session?

• Ikozvino, mimhanzi inokurudzira inoshandiswa muchikamu cheAqua Intense, asi hachisi chiitiko chakasarudzika uye chikamu chega chega chakasiyana nechakapfuura.
• Iyo inotanga nechikamu chekutanga chemhasuru activation uyezve anosvika matanhatu mabhuraki anoitwa neakasiyana epasirese uye metabolic maekisesaizi kushanda nhengo dzese dzemuviri. Aya maekisesaizi anotevera nzira yakada kufanana neye Cross Training, ichibatanidza kudzidziswa se AMRAP kana EMOM pakati pezvimwe.
• Pakupedzisira, purogiramu, iyo inotora maminitsi makumi mashanu, inopera nekudzoka kwekudzikama nemaitiro akasiyana. Sezvaunogona kufungidzira, iyi ibasa rinotarisa kune avo vanhu vakatoshandiswa kudzidzira kwepamusoro-soro uye vanogonawo kuzviita mumvura.
• Zvadaro, inobva pane nguva dzekushanda kwemwoyo wepamusoro (kusvika 80% kana 90% yehuwandu hwemwoyo) iyo inopindirana nedzimwe nguva dzekuderera kwakanyanya (50% kana 60%).

Benefits of aquahiit

• Zvisati zvaitika, musanganiswa wenguva mbiri dzakaitwa mu aquahiit inovandudza kugona kwemuviri kuoxidize ese glucose nemafuta, zvichiita kuti iwe upise mamwe macalorie.
• Kunyanya, yakatsigira metabolism yakasimudzirwa kunyange mushure mokunge maekisesaizi apera.
• Panguva imwecheteyo, nediki mukana wengozi yekukuvara.
• Benefits kutenderera.
• Zvichakadaro, inodzikamisa kushanda kwemoyo nekuda kwekuyangarara.
• Inoitawo zvakakosha kuvandudzwa kwemoyo.
• Chinhu chinotevera ndechekuti inowedzera huwandu hwakanyanya hweokisijeni.

Aquahiit kirasi

4st mhando yemitambo yedziva

Aquafunctional kana aquacircuit

Chii chinonzi Aquafunctional kana aquacircuit

• The aquafunctional Iko kurovedzera kwakanyanya mumvura kwaunofamba nemuzviteshi zvakasiyana kana maseketi, semuenzaniso, unogona kushandisa: matanho, mabhasikoro, trampolines yemvura, dumbbells, mabhandi nemabhora kuita maekisesaizi ari mumvura.

Iyo Aqua Circuit ndeyemumvura kusimba modhi ine akawanda maekisesaizi akatarisana nemhasuru toning.

• Iyo Aqua Circuit inogadzirisa basa remuviri rinoitwa panyika kune nharaunda yemvura, ine mukana wekusarema kwainopa.
• NeAqua Circuit, hutano hwepanyama hunovandudzwa uye hunobvumira kupora zviri nani kubva mukukuvadzwa, ndicho chikonzero icho chinoratidzwa kune vanhu vari mukugadzirisa maitiro.

Aquafunctional: kurovedza muviri wese

Mapoka akasiyana mhasuru anoshandiswa zvakananga uye maekisesaizi ekumusoro, epakati (oblique uye abdominal) uye nzvimbo dzepasi dzemuviri dzinochinjana.

Aquacircuit kudzidziswa

5st mhando yemitambo yedziva

Aqualates

Chii chinonzi Aqualates?

• Aqualates: Kudzidzira musana uye mudumbu mamhasuru, kuvandudza kurongeka, kufamba, kugadzikana uye kuenzana, uye naizvozvo, ichiri mvura aerobic workout inobva kune imwechete anatomical mirayiridzo uye kudzidzira sePilates.

Chii chatinodzidzisa nemaaqualates

• Aqualates yakanyatsogadzirirwa kusimbisa musana wako uye mhasuru dzedumbu.
• Pamusoro pekuve kurovedza muviri kwakanyanya kupisa macalorie, Aqualates inovandudza kurongeka, kufamba, kugadzikana, kutsungirira uye kuenzanisa.

Iaqualates yakanakira munhu werudzii?

• Aqualates inogona kutorwa seyakanakira Workout kune avo vanotambura nekurwadziwa kwepelvic, kurwadziwa kwemusana kana kumwe kurwadza kwemajoini.
• Vanhu vanopora kubva pakuvhiyiwa kana kukuvara.
• Aqualates zvakare yakanakira vakuru vane kuderedzwa kwekufamba.

aqualates vhidhiyo tutorial: aquatic pilates

6st mhando yemitambo yedziva

Mutambo wemvura wemuviri wepamusoro

Mvura yemitambo yekudzidzira muviri wepamusoro

TDeorte yekumusoro muviri dziva: maoko kuvhurika

• Isu tinomira mudziva, takananga, nemaoko edu pamwechete, pamberi pemuviri uye maoko edu akatambanudzwa.
• Kubva ipapo, tinovhura kugadzira semicircle tisingapfuuri mapfudzi uye kudzokera kunzvimbo yekutanga.
• Tinongovhura nekuvhara maoko edu. 10 kusvika ku15 kudzokorora pasina maoko ako achisiya mvura.

Mutambo padziva repamusoro remuviri: michinjikwa

Tinotanga kubva panzvimbo yekutanga yemaoko akazaruka mumuchinjikwa, tinovavhara mberi uye patinosvika, panzvimbo yekubatanidza maoko edu, tinoyambuka uye tinodzokera kunzvimbo yekutanga. 10 kusvika ku15 kudzokorora pasina maoko ako achisiya mvura.

Aquagym kirasi yemaoko

Aquagym maekisesaizi: maminitsi makumi maviri emaoko uye kumashure

https://youtu.be/INyR0upMfv8

7st mhando yemitambo yedziva

Aquagym kumashure

Nzira yekusimbisa musana wako ne aquagym: Kufamba mumvura

• Shandisa shangu dzemvura
• Tanga munzvimbo yepamusoro zvisinei kuti ndeyepamusoro sei. Ingotanga uye zvishoma nezvishoma uende mumvura yakadzika kusvikira wasvika pakukwirira kwechipfuva.
• Chenjerera nhanho yako. Inofanira kureba paunenge uchifamba-famba padziva. Zvakare, ita shuwa kuti haufambe pabhora retsoka dzako. Ita shuwa kuti unofambisa maoko ako sekunge usiri mumvura
• Chengeta musana wako wakatwasuka. Iwe unofanirwa kuve nechimiro chakatwasuka paunenge uchiita iyi kufamba. Unogona kushandisa tambo yekuyangarara kana uine dambudziko rekugara wakatwasuka, izvo zvinokuchengeta kwaunoda kuva.
• Zvakare, chengetedza mhasuru dzako dzepakati kuitira kuti usazendamira kudivi kana kumberi.
• Wedzera zvimwe zvinorema kana zvimwe midziyo. Unogona kuvawedzera kuita kuti chiitwa chinyanye kuoma kana uchifunga kuti chiri nyore.

Simbisa musana wako ne static aquagym maekisesaizi

1. Edza kuita basa rekuunza ibvi rako kuchipfuva chako. 
2. Chengetedza tsandanyama dzehudyu yako. 
3. Edza kuita iyo Superman pose pamberi pemadziro
4. Edza kurovedza muviri kwegumbo rimwe chete. 
5. Ita mafambiro ekuchovha bhasikoro kuti uve nesimba abs.
6. Edza kusimudza makumbo maviri.
7. Ita dzimwe squats pasi pemvura. 
8. Edza zvimwe zvekudhonza nebhara rakagadziriswa. 
9. Ita mamwe hafu-yakamiswa chigero. 
10. Ita zvekukwenya mabvi. 

Simbisa musana wako neaquagym maekisesaizi mukufamba

1. Edza kuita mamwe matanho. 
2. Kanda uchitenderedza dziva. 
3. Shambira zvishoma. 

Aquagym kurovedza kumusana uye musana

Therapeutic swimming yekuzasi musana

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Index yezviri mukati pejiji: Aquagym

1. Chii chinonzi aquagym
2. Aquagym inobatsira
3. Zvakaipa aquaerobics
4. Chii chinonzi Aquagym chinosanganisira?
5. Ndeapi mamhasuru atinoshanda neAquagym?
6. Ndiani Aquagym?
7. Makirasi eAquagym akaita sei?
8. Kusiyana kweAquagym
9. Aquagym inodzidzira kuderedza uremu
10. Aquagym yevakadzi vane pamuviri
11. Aquagym yevakuru
12. Ideal Aquagym swimsuit
13. Aquagym inopindirana zvinhu
14. Aquagym mimhanzi

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8th mhando yemitambo yedziva

Aquagym abdominals

Aquagym kurovedza muviri kweabs

1. Float up: Ita zvishanu zvishanu zvemasekondi makumi matatu uye uwedzere nguva yekuwedzera kusimbisa dumbu. Zorora masekondi gumi nemashanu pakati peseti.
2. 'Swim' kukambairaQ: Kuita chiitwa ichi, unofanirwa kuchengeta dumbu rako rakatsiga mukati merwendo rwese. Batisisa kumucheto nemaoko ako, zembera kumashure, uchitambanudza muviri wako uye kuedza kugara pamusoro pemvura uye mukuwirirana muhudyu, mapfudzi uye musana. Tevere, kava nesimba, uchichengeta muviri wako wakachinjika. Ita kudzokorora kashanu kwemasekonzi makumi matatu, uye zorora gumi neshanu.
3. Abs panzira: Neabs yako pamupendero iwe uchashanda chikamu chezasi chedumbu rako. Zorora magokora ako kubva mumvura, kumucheto kwedziva, makumbo ako akanyura. Munzvimbo iyi, simudza makumbo ako pamwechete kusvika pachipfuva chako, pasina kudarika mutsara wehudyu nemabvi. Ita kudzokorora kashanu kwegumi neshanu sit-ups.
4. Bhasikoro: Bhasikoro nderimwe remakirasi edziva, rinoitwa nevakuru nevana. Nechiitwa ichi tinogona kushanda rectus abdominis uye obliques. Zorora maoko ako pamupendero uye anoita chiratidzo chekuchovha bhasikoro. Tanga nemaseti matatu eminiti imwe, uchizorora masekonzi makumi matatu pakati peimwe neimwe.
5. Kuyambuka makumbo: Nemaoko ako akazorora pamupendero, Yambuka makumbo ako zvakare uye zvakare, kuchengetedza dumbu rako rakasungwa zvakasimba.. Ita maseti mashanu emasekonzi makumi mana, uchizorora masekonzi gumi pakati peimwe neimwe.  
6. Alternate leg crossing: Sezvatinozviita pasi, tinogonawo kuzviita mudziva. Dzokorora mafambisirwo aungaite mu flutter kana curb crunches uye kuyambuka makumbo ako kasingaperi kusvikira waneta zvakakwana. Unogona kuzviita nyore kwemasekonzi makumi mana, uchizorora gumi pakati peseti kuti upedze huwandu hweseti ina.
7. Kuwedzerwa kwegumbo: Chengeta makumbo ako akati twasu uye akatwasuka pasi pemvura kweanenge masekonzi makumi matatu. Zorora masekonzi makumi maviri pakati pemaseti, uye ita inokwana 4. Iwe uchaona kuti unoona kuti dumbu rako isimbi yakachena mushure mekuita basa iri.
8. Gumbo kupeperetswa: Nenzira imwechete yaungaita sit-ups yakatsamira pamucheto wedziva, ita akati wandei seti yeminiti imwe chete flutters. Yeuka kukwira kumusoro kwechipfuva uye kuchengetedza mutsara wehudyu yako nemabvi ako.
9. butterfly kick
10. Batirira pamanera kana muchinjiko. Makumbo nemakumbo pamwechete. Ita butterfly kick kweminiti imwe. Zvadaro, tendeuka uye simudza makumbo ako uye kutenderera kweimwe miniti. Nguva dzose unofanira kuchengeta dumbu rako rakatsiga.

Aquagym inodzidzira iyo abs uye chiuno

https://youtu.be/waE6UPA0k8E

9st mhando yemitambo yedziva

Aquagym makumbo uye matako

Kudzidzira aquagym yemakumbo nemagaro

1. Squats mudziva: Ita 20 squats nenzira imwechete yaungaita kunze kwemvura, wakamira nemvura kusvika muchiuno chako. Iyo yakanaka ingave yekuwedzera kudzokorora kuwedzera kusimba.
2. Nyoro freestyle kick: kunze kweizvozvo, kana iwe uchigona kushandisa maoko ako inova nechokwadi chekuita kurovedza muviri kwakapatsanurwa pakati pepamusoro nechepazasi chikamu chemuviri.
3. Kudzidzira kwakanaka kwekutaura glutes yako kunogona kuve nyore sekushambira.
4. Kufamba famba padziva kusimbaradza matako nemakumbo
5. Famba mudziva.
6. Mhanyai mudziva sokunge tiri kumhanya, kutanga kazhinji, ipapo nemabvi akakwirira.
7. Svetuka negumbo rimwe kana kuvhura wovhara makumbo ako nedivi, yambuka, svetuka kuruboshwe nekurudyi kana kuita chigero.
8. Fambisa makumbo ako sekunge uri kuchovha bhasikoro:

Aqua-gym kirasi: maminitsi makumi maviri emakumbo uye glutes

https://youtu.be/ToGP_sqxtdI

10st mhando yemitambo yedziva

Aqua-Step

Chii chinonzi aquastep chakavakirwa?

• Iyo Aquastep: Inobva pakuita toning yemuviri wepazasi uye kushanda iyo yemoyo vascular system nekunyudza stepper mumvura kuita maekisesaizi anotevera.

Maitiro ekuita mvura nhanho maekisesaizi

Iwo maekisesaizi anoitwa pachishandiswa nhanho yakanyudzwa mumvura ine huremu. The nekukurumidza zvemaekisesaizi hazvina kufanana, sezvo isu tichida simba rakawanda rekuita mafambiro, saka caloric kushandiswa kunowedzera pamwe nekusimba kwechiitwa.

Benefits of aquastep

1. Wedzera simba
2. Tones muviri wepasi
3. Inovandudza kuyerera kweropa
4. Inomutsa kushanda kwemwoyo nemapapu
5. Inovandudza kurongeka kwemafambiro

Aquastep yekudzidzira maitiro

11st mhando yemitambo yedziva

Kutenderera kwemvura (aquacycle / aquaspinning / aquabiking)

Tsanangudzo yebhasikoro remvura: fashoni yedziva mutambo

• Aquacycle' o aquaspinning: kirasi yekutenderera (kana bhasikoro rekurovedza muviri) mumvura, rinosanganisira kuwana zvakanyanya kubva mukutenderera nekutora mukana wekuwedzera kushorwa kunopiwa nekukwevera kunopesana nesimba remvura.
• Pamusoro pezvo, zvinokutendera kupisa pakati pe300 ne500 kcal pachikamu, uchiita kurovedza muviri kwakaderera,
• Inoratidzwa kune vanhu vane matambudziko emabvi, sezvo kushorwa kwemvura kunoderedza pedal.
• Panguva imwecheteyo, kufamba mumvura kunoita kuti tiwane mukupikisa izvo bhasikoro rinopa mumvura rinotibvumira kuwedzera kubatsira kwemoyo, kushandisa agonist yedu (dhonza) uye anopikisa (push) tsandanyama) uyezve kusimbisa mamhasuru uye ane kugona kurapa kutipa kunakidza kunonakidza uye kukwirisa kwechisikigo, asi nzvimbo yedumbu uye yekumusoro muviri inosimbiswa zvakare nekuda kwekupikisa kwekunze.
• Saizvozvovo, nekuti chiitiko chinoitwa mumvura, isu tinoderedza kukanganiswa uye kutsvedzerera mafambiro atingaite nekirasi bhasikoro; zvichireva kuti chiitiko ichi chinobvumira vanhu vakakuvara kuti vadzore musuru uye kuvandudza mafambiro, kunyanya kana iri nyaya yekukuvara kwemabvi sezvo quadriceps inosimbiswa kuchengetedza kubatana.
• Chekupedzisira, tinokupa chinongedzo kune zvatinonyorera maererano ne general aquabike mutambo uye zvakare kune chaiyo yekupinda ye kutanga Manta 5 e-bhasikoro.

Mvura inobatsira

• Inovandudza hutano hwemwoyo
• Inokurudzira zvikuru kutenderera kweropa, kurapa nekudzivirira matambudziko ekutenderera.
• Inowedzera simba rekudzivirira nekuvandudza kufema
• Pisa macalorie uye toni muviri
• Inosimbisa majoini
• Inoderedza kutya, kushushikana uye kusagadzikana
• Ngozi shoma yekukuvara
• Shanda iyo simba zvetsandanyama

Nzira yekuita sei Aquapin

• Pasina kuisa tsoka dzako pasi, ita chiito chekufambisa uye wedzera nhanho yekurovedza muviri kwakazara.
• Usakanganwa kushandura nzira uye dzokorora chiitwa kweminiti 1 kune yega nzira.
• Mupumburu we polyethylene ungave wakadikanwa kuti ukwanise kuyangarara, kunyangwe hazvo zvisingakoshi kana tikakwanisa kuchengeta maoko edu akayangarara.
• "Kune chiitwa ichi tinogona kuwedzera kufambisa kwesitiroko kunozadzisa zvatiri kuita nemakumbo. Asi ndinodzokorora, kutamiswa kunofanira kugara kuripo. Kana zvisina kudaro, mhedzisiro yekupisa makoriyori haina kuwanikwa.

aqua spinning kirasi

12st mhando yemitambo yedziva

famba mumvura

Nzira yekufamba sei mudziva?

• Kufamba mumvura, kureba iyo mvura inokosha, iyo yakakwirira, iyo inowedzera kushorwa kuchaita isu, chinhu chinonyanya kukosha ndechokuti kureba kwemvura hakupfuuri chiuno chemunhu, zvakakosha. kuti urege kufamba patiptoe simuka, uye chengeta musana wako wakatwasuka.
• Nemvura inosvika muchiuno chako, famba kubva kune rumwe rutivi rwedziva kuenda kune rumwe, uchitora matanho mberi uye wozodzoka kwemaminitsi maviri, kuti uite uye udziye muviri wako.
• Wedzera kumhanya kuti uwedzere kusimba kwekudzidzira panguva dzisina kujairika.
• Uyewo shandisa maoko ako kuti ushandise mhasuru dzemaoko, iwe unongofanira kuisa maoko ako pasi pemvura uye uchiadzungira kumashure nekudzoka, senge paunofamba. 
• Unogona kushandisa huremu hwemvura kubata mumaoko ako paunenge uchifamba. 
• Edza kudzidzira chiitiko ichi kwemaminitsi makumi maviri pasina kumira, kaviri kana katatu pavhiki. Enda uchiwedzera nguva uye kusimba sezvaunoona zviri nyore.

Musiyano pakati pemhando yemvura yaunofamba mairi

• Mvura yakachena inomutsa kutenderera kweropa uye inosimudzira zvirinani kudzoka kwevenous.
• Kune rumwe rutivi, mvura yemunyu inobatsira kubva kune mineral salt uye trace elements iyo ine. 
• Uyezve, mumvura pa12 kana 13 ° C, mamwe macalorie anopiswa.

Ndezvipi zvakanakira kufamba mudziva

1. Zvakakosha kusimbisa kuti kufamba mudziva kunosimbisa mwoyo.
2. Kunoderedza BP.
3. Chimwe chinhu chekufamba mudziva chakakodzera nguva yekutenderera
4. Unopisa macalorie uye une huremu hunobatsira kudzora.
5. Chimwe chinhu ndechekuti inobatsira kudzora glucose.
6. Inzwi uye kusimbisa mhasuru mumvura
7. Kufamba mumvura kunovandudza kuenzanisa
8. Zvinobatsira zvikuru vanhu vane arthritis kudzidzira kufamba mumvura yedziva rinopisa,
9. Pakupedzisira, kufamba mumvura ibasa rakakwana rekurwisa kushushikana uye kushushikana kwakawanda.

13st mhando yemitambo yedziva

Aqua-jogging (aqua jogging / aquarunning)

Tsanangudzo aqua-jogging

• Aqua-jogging mutambo watinomhanya kana kutiza mudziva, kungave tichisangana nepasi redziva munzvimbo isina kudzika yedziva kana munzvimbo yakadzika. 
• Kumhanya mumvura: Zvinotemerwa kuti maminetsi gumi nemashanu ekufamba mumvura akaenzana nemaminetsi makumi mana ekumhanya kunze kwayo, saka. kupisa macalorie akawanda munguva shoma uye kuwedzera tsandanyama toni nekuda kwekudzivirira kwemvura.
• Wobva wadzvanya pane iyi link kana iwe uchida kuziva ruzivo rwese nezve aquarunning.

Matatu akasiyana anozivikanwa seaquajogging:

• Zero kukanganisa: Iine bhendi rekuyerera mumvura yakadzika kupfuura kureba kwako.
• 80% kukanganisa: Kumhanya kana kufamba mumadziva anokubvumira kubata pasi pedziva.
• Submersible bhandi: Nzira inodhura kwazvo yekuzviita. Izvo zvinoda nyanzvi kana bhendi repamba rakanyudzwa mumvura.

Ndezvipi zvinobatsira zve aquarunning?

• Inowedzera simba remhasuru uye kutsungirira
• Isu takakwanisa kuridza kwete makumbo chete, asiwo dzimwe nhengo dzemuviri.
• Iwe unonzwa kureruka uye zvakanyanya kushanduka.
• Kuvandudza hutano hwemwoyo
• Deredza mukana wekukuvara kwemajoini nemhasuru
• Inovandudza simba uye kutsungirira.
• Yakanakisa rehabilitation therapy, kunyanya kune nyanzvi dzekumhanya dzinokunda kukuvara.

Inodiwa aquajogging midziyo

• Iyo inodiwa midziyo ndeyekushambira uye, mumvura yakadzika, inorema bhanhire reflotation kana vest.
• Bhandi rinopa simba kuitira kuti muviri ufambe mumvura uye kumira kwakarurama uye kwakarurama kunogona kugamuchirwa pasina kushanda nesimba. Imwe nzira inonzi inonzi floats yemakumbo - foam sleeves dzakasungirirwa kutsoka.

Aquajogging inoitwa sei?

1. Kutanga, kutanga kwechiitwa kunokurudzirwa kudziya nekuita mashoma mashoma.
2. Chengetedza kumira kwakatwasuka nemafudzi ako angori perpendicular kuhudyu yako.
3. Zvinyoro vhara maoko ako paunenge uchimhanya.
4. Kuwedzeredza kufamba kwemabvi paunokwira uye kuti unotambanudza gumbo rekumashure zvakanaka.
5. Dorsiflex tsoka dzako. kana uchimhanyisa zvigunwe zvako zvinongedza zvishoma kune shins dzako, saka edza kusakanganwa iyi yepanyama kumhanya kufamba.
6. Zvadaro, tichazotanga kumhanya panguva dzakasiyana-siyana, zvishoma kana zvishoma, kwekudzidzira zvishoma kwemaminetsi makumi mana nemashanu.

• Kusvetuka: Kuunza mabvi kuchipfuva mumvura kunoomesa makumbo nemagaro. Kusvetuka kunogona kuve kwakasiyana-siyana uye kunoitwa nekuvhura nekuvhara makumbo, negumbo rimwe chete kana netsoka pamwe chete, munzira dzakasiyana ... nguva dzose uchitora mukana wekuderera kwemvura pamapfupa nemajoini uye, naizvozvo, njodzi yakaderera yekukuvara.
• Kicks: Kuchengeta musana wakananga uye dumbu rakasimba, kukanda kunopiwa nenzira dzakasiyana-siyana, mberi, lateral uye kunyange kumashure, kuomesa mabheti uye kuwana musuru uye simba muhudyu uye mudumbu. Imwe nzira yekupisa dumbu uye gumbo mafuta.

Inogona kudzidzira zvose mudziva - kunyange nemidziyo yakagadzirirwa kumhanya mumvura- uye mugungwa. 

Aquarunning maekisesaizi kumhanya nekukurumidza kana kusimbisa uye kupora kubva mukukuvadzwa

14st mhando yemitambo yedziva

Aqua Boxing

Aqua-Boxing Tsanangudzo

• aqua boxing Iwo maekisesaizi anosanganisa kudzidziswa kweaerobic nemuviri kurwisa mafambiro etsiva ane martial arts, karate uye kunyange kickboxing; Saka, tichadzidzira zvibhakera, kick uye kusvetuka.
• Kuti udzidzise aquaboxing, iwe unongoda swimsuit uye peya yefoam gauntlets.

Kubatsira kwe Aquaboxing:

• Kazhinji, inovandudza hurongwa hwemwoyo.
• Inowedzera kurongeka uye agility.
• Inowedzera kusagadzikana kwemhasuru.
• Simba rinobudirira.
• Reciprocally, inorodza kuramba kwemuviri.
• Inosimbisa mhasuru dzemaoko nemakumbo.
• Inosimbisa ma abdominals.
• Deredza uremu paunenge uchipisa pakati pe500 ne1000 makorikori mukirasi yega yega.
• Shure kwezvose. Zvinotobvisa stress.

Maitiro ekuita iyo water loop exercise

• Chekutanga pane zvese, iwe unofanirwa tevedzera kuita kwekusvetuka tambo kana tambo iyo vatambi vetsiva vanoshandisa zvakanyanya mukurovedza kwavo.
• Zvinosanganisira kupfuudza mupumburu pasi pemakumbo ivo vachisimudzwa panguva imwe chete mukusvetuka, kungave kwakakotama kumashure kana kuunza mabvi kuchipfuva.
• Edza kupfuudza furo pasi pemakumbo ako kakawanda sezvinobvira.
• Zvakakosha kufema zvakanaka, nokuti kunogona kuva basa rinonetesa.
• Yakanakira toning uye kuita imwe cardio muchikamu chimwe chete.

Aqua-boxing kirasi

15st mhando yemitambo yedziva

Aqua-Yoga

Tsanangudzo aqua-yoga

• El Woga kana aqua yoga Chiitiko chemumvura chine chinangwa chekuzorora uye kutambanudza, kuita mafambiro akafanana ezviverengero zvevarwi, zviyero, kumonyoroka, kumira uye kufema kwechinyakare yoga asi nemusiyano wekuti wakanyudzwa mudziva uye izvo zvakare zvinodzivirira njodzi. yekuoma.
• Izvo zvinofanirwa kucherechedzwa kuti aquayoga, pamwe neiyo yakamira yoga, inobata nekuisa pfungwa padumbu uye kufema, kusanganisa iwo nekufamba.
• Uye, chaizvoizvo, izvozvo Iro basa rakakodzera chaizvo kune vakadzi vane pamuviri.

Aquatic yoga therapy

16st mhando yemitambo yedziva

Ai-chi

Chii chinonzi Ai-chi

• Ai-Chi Iyo imhando yekurapa kwemumvura inoshandiswa zvese senzira yekuzorodza uye kutaridza muviri kuburikidza nekurovedza muviri uye kudzorera.
• Saizvozvo, ai-chi yakavakirwa pakushandiswa kweaviri martial arts: wushu uye tai chi.

Ai chi class

17st mhando yemitambo yedziva

Aquarelax (kurapa kushambira / Watsu)

Chii chinonzi therapeutic swimming inonzi aquarelax

• Chekutanga pane zvese, kushambira kwekurapa kunonzi aquarelax kana Watsu ikirasi ine simba inoenderera mukati medziva uye inosanganisira kufungisisa, kutambanudza uye epakati maekisesaizi nechinangwa chekuwana yakadzika nhanho yekuzorora, yekuyedza manzwiro anosanganisira ese manzwiro.

Zita rekuti Watsu rinobva kupi?

• Kune rumwe rutivi, Aquarelax inonziwo Watsu; zita rayo rinobva mukubatanidzwa kwemazwi maviri. Mvura (mvura) uye Shiatsu (unyanzvi hwekare hweJapan hunotsigira maitiro ekuporesa), a.

Makirasi eAquarelax akaita sei?

• The aquarelax Iri mukuita kuti muviri unyudzwe mumvura, uchitora mukana wekureruka kwemvura, izvo zvinokubvumira, nenzira yakapfava, kuti unakirwe nemameseji anoyangarara.
• Inofanirawo kutaurwa kuti inosanganisira basa rekufema uye panguva imwechete kushanda kwebasa remuviri nepfungwa.
• Sezvo iri kushingaira kuzorora mumvura, isu tichaita kurongeka uye kuenzanisa kudzidziswa.
• Muchidimbu, muWatsu, chinangwa ndechekutsinhana simba renharaunda nemuviri.

Watsu, hunyanzvi hwemazuva ano hunobatanidza nzira dzekumabvazuva kuti uwane kuenzanisa mumuviri nepfungwa.

• Zvichienderana nekukosha kwekushandisa mbiya muWatsu, imhedzisiro yakananga yekutenda kwetsika dzekare dzekuMabvazuva, dzaifunga kuti chirwere ichi chakabva mukusagadzikana kwesimba, zvichipihwa kuti denga rinodedera musero rega rega uye. munhengo imwe neimwe.
• Nekuda kweizvozvo, Aqua Relax inozivikanwa senzira yakanaka yekutarisira zvirwere zvakasiyana.

Iyo inobatsira yekurapa mhedzisiro inotorwa kubva mukuita kweAquarelax

• Chekutanga, simbisa kufamba
• Ita shanduko
• Nenzira, inozorodza misumbu.
• Inofanira kuwedzerwa kuti kufema kunooneka kunovandudza
• Inoderedza kufunganya uye kushushikana
• Zvinoderedza marwadzo
• Tinowana kurara kwenguva dzose uye kunofadza
• Serene digestion
• Pakupedzisira, zvinotungamirira kumanzwiro akanaka.

Maitiro ekuita iyo aquagym Relax kurovedza muviri kumba

Kutamba kufa mudziva, kuzorodza mhasuru uye kubvisa kumanikidza kubva kumashure kwedu, sezvo chiitwa ichi chichitibatsira kudzidzira kufema zvakadzama kuti tizorodzwe zvakanyanya. Bata kwemaminitsi mashanu.

Aqua relax: kuzorora kurapa mumvura

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Aquagym inodzidzira kuderedza uremu

Aquagym: maekisesaizi ekuderedza uremu pasi pemvura

Usarega kufamba kwakatsetseka kuri mumvura kukunyengedza nekuti muawa imwe chete unogona kupisa anenge 500 macalorie. Saka, mutambo uyu unobatsira kuwedzera kutsungirira kwemuviri uye simba remhasuru, uku uchideredza mafuta akawandisa. Zvose izvi zvinoratidzwa mukuvandudzika kwakazara muhutano hwemwoyo. Zviitwa zvekutanga ndezvekuti: kusimudza mabvi ako, kukava, kuvhura nekuvhara makumbo ako, kusvetuka, kuzunungusa, ... uye zvese zvinoperekedzwa nekufamba kwemaoko kwakasiyana uye kune ruzha rwemimhanzi. Pakupera, maekisesaizi ekuzorora achaitwa kuti adzoke mukudzikama mushure mekuita kurovedza muviri kwakanyanya.

 10 matipi ekuderedza uremu neaquagym nekugadzira yakaonda misa

Mazano ekuwedzera uremu mukirasi yeaquagym

1. Chekutanga pane zvese, nepaunokwanisa, chengetedza kurova kwemoyo wako kupfuura makumi masere% yehukuru hwako.
2. Chechipiri, chinja rhythm; nekudzorerwa kwe15 kusvika ku30" pakati pezvikamu zvakanyanya.
3. Wedzera nguva yekudzidzira.
4. Sprint alternately mumuitiro wose.
5. Zvinokurudzirwa kudzidzisa zvakawanda kana zvishoma 3 kusvika 4 mazuva pavhiki ne3 mazuva ekuzorora.
6. Uyezve, chitima nezvinhu zvekudzidzisa: paddles yekushambira, pullboy uye fins.
7. Gara uchiwedzera huwandu hwenguva yaunoita kurovedza muviri uchiramba uchifara. (pasina kubata pasi).
8. Itai maekisesaizi mumadziva emvura inotonhora, sezvo mvura inotonhora inoda kuti muviri upise macalorie akawanda kuti uenzanise tembiricha yakaderera. Uye, pamusoro pezvose, dzivisa madziva anopisa kuti uite mitambo mudziva (kuti urege kutambura kukanganisa kuhutano hwako).
9. Pakupedzisira, Usakanganwa kuisa hydrate mukati mechiitiko ichi.

Kudzidzira mvura aerobics nemigumisiro inoshanda kuderedza uremu

Aquagym mafambiro ekuderedza uremu

• 1. Kufamba kwekutanga kunoitwa nemaoko akachinjika kuti aendese ega ega mberi uye kumashure uku Tinosvetuka kusvika tabata pasi, tichiita chibvumirano chedumbu panguva imwe chete tinofambisa gumbo rimwe nerimwe rakatambanudzwa kubva mberi kuenda kumashure.
• 2. Tora kusvetuka kudiki ruoko rwakabata ibvi rakatarisana kusimbisa makumbo, glutes, musana, abs, maoko uye pectorals panguva imwe chete.
• 3. Bata kumucheto kwedziva maoko ako akakotama uye tambanudza makumbo ako pamwe chete kumashure uye mberi kuunza mabvi ako pachipfuva chako kuti usimbise lats yako uye abdominals.
• 4. Akazendama nemadziro anoedza bvumira abs yako nekukotamisa mabvi ako kuchipfuva chako uye anoita masaini akabatanidzwa kakawanda, achitenderedza makumbo maviri kubva kuruboshwe kuenda kurudyi.
• 5. Nemvura inovhara kusvika pakukwirira kwepfudzi uye maoko akapatsanurwa pamwero wakafanana, ita kusvetuka uchivaunza kumberi panguva imwechete iwe unobatanidza uye unoparadzanisa makumbo ako.
• Kuti uwane mhedzisiro inoshanda Zviri nani kuita imwe neimwe yeaya akateedzana ekufamba ka20. Kana iwe ukanyatsotevedzera mirairo iri mutafura yekurovedza muviri yatinopa, iwe uchakurumidza kuzvirumbidza nehukuru hwemuviri hwegumi.

Pedzisa maitiro ekurovedza muviri mumvura kuti uremerwe uremu

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Aquagym yevakadzi vane pamuviri

Aquagym yakanakira vakadzi vane pamuviri

Aquagym inobatsira panguva yekuzvitakura

Pros of aqua-fitness panguva yekuzvitakura

• Shanduko dzinoitwa nemukadzi mumwedzi mipfumbamwe yekuzvitakura, sekuzvimba makumbo, tsoka nezvitsitsinho, uremu hwakanyanya, varicose veins kana hemorrhoids, zvinogona kudzorwa kuburikidza nekurovedza muviri.
• Maererano nekuferefeta kwakasiyana-siyana, imwe yeayo anogona kupa zvakanyanya mabhenefiti ndeyemumvura gymnastics, kunyanya mukuderedza marwadzo ekumusana.
• Sezvatakambotaura, aquagym inokurudzira kubuda kweropa, sezvo hydrostatic pressure inobatsira kudzoka kwevenous, kuvandudza kutenderera uye kuderedza edema, mamiriro ezvinhu anonyanya kufarira vakadzi vane pamuviri uye avo vane varicose veins.

Kare, mukadzi ane pamuviri anofanira kubvunza chiremba wake kana aqua-fitness yakakodzera kwaari.

Kunyange zvazvo mukadzi ane pamuviri achifanira kutanga aonana nachiremba kana zvakakodzera kuti aite rudzi urwu rwemaekisesaizi, chokwadi ndechekuti aquagym inozorodza, inobatsira kupisa macalorie akawandisa, inovandudza kutenderera kweropa uye inoita kuti mukadzi asanzwe kurema zvakanyanya. .yedumbu.

Vakadzi vane pamuviri vanofanira kuita sei aquagym

Vakadzi vane pamuviri vanoita basa rakasarudzwa kusvika pazvinogoneka zvemumwe nemumwe wavo. Miganhu inotarwa nemunhu wese. Kana zvichidiwa, mudzidzisi achapa sarudzo dzekuenderera mberi nekirasi.

Munguva yekirasi, zvinokurudzirwa kuita mafambiro akajairwa uye kufamba mumvura, pamwe nekuita maekisesaizi kuti toni migumo.

Izvo zvinofanirwa kucherechedzwa kuti nyanzvi dzinokurudzira kudzidzira kurovedza muviri kunoenderana nenguva yekuzvitakura uye mamiriro emuviri wemukadzi ane nhumbu, pamwe nekupa maminetsi mashoma ekufema uye kuzorora maitiro.

Hazvikurudzirwi kuti kurovedza muviri kwakasimba kwevakadzi vane pamuviri kuyerwa vari voga.

Vamwe vatsvakurudzi vechiRungu (kana kuti Neil, 1992), zvisinei, havakurudziri kuti vakadzi vane pamuviri vave nepfungwa yokuzvibata yenhamburiko vari voga, inoshandiswa kuyera kusimba kwokurovedza muviri.

Kuenzanisa kurova kwemoyo uye maonero ekuedza muvakadzi muchipiri uye chechitatu chetatu chekudzivirira muzvirongwa zvina zvakasiyana-siyana zvekurovedza muviri (kufamba, bhasikoro, aerobic circuit), Chirungu chakacherechedza kuti data yacho yakanga isina kunyanya kuwirirana, uye yakaratidza miganhu yekukanganisa kwe54 inozununguka. paminiti.

Kusimba maererano nehuwandu hwehuwandu hwemoyo wevakadzi vane pamuviri

Iyo yakanyanya theoretical rate yemoyo inogona kuverengerwa nenzira iyi: 220-zera.

Kune vakadzi vane pamuviri, zvinokurudzirwa kuti usapfuure 140 beats paminiti.

Vhidhiyo ine Aquatic maekisesaizi evakadzi vane pamuviri

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Aquagym yevakuru

Kubatsirwa kweaquagym kune vakuru

Aquagym yevakweguru: kuhwina dziva mutambo

Kubudirira uye kutonga kukunda kwekuita kweaquagym muvakuru

Kubudirira kuri kuitika muaquaym pool mitambo muvakuru kunobva pane zvinotevera zvakanaka zvinopihwa nekuita kwemvura pachayo:

• Mumhanzi: inotibatsira kuzorora kana kusimudzira, kunzwa takasununguka kana tichiita chero rudzi rwemaekisesaizi.
• Zvinhu zvechiremba wemvura: vanoita nekuedza kushoma, nekuda kwekufemeruka kwemiviri yedu, zvichiita kuti tiite zviitwa zvimwechete zvataizoita kunze kwemvura tisina kunzwa kuneta. Inoita kuti zvikwanise kutevedzana maekisesaizi asingagone kuita kunze kwayo kana kuita kuti tembiricha yemuviri wedu inakidze.
• Kushandiswa kwezvinhu: inotibatsira kuchinjisa kuedza kune zvinogoneka uye maitiro emunhu wega wega, ichipa yakakura kana kushoma kuramba mvura.
• Tembiricha yemvura: Kazhinji pakati pe28º ne31º zvinoita kuti kurovedza muviri kunakidze, kuchitibatsira kuzorora.

Aquagym kurovedza muviri kune vanhu vanopfuura makore makumi matanhatu

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Ideal Aquagym swimsuit

Ndeipi mhando yekushambira yandinofanira kupfeka yeaquafitness?

Nzira yekusarudza zvipfeko zvakakodzera zvekudzidzira mitambo yemvura

Akakosha maficha eAquagym swimsuit

• Chlorine resistance: Kwemakirasi kamwe kana kaviri pasvondo, kusvika kumaawa zana ekushandisa.
• Chest support: Inzwa rutsigiro rwakanaka kuvonga kune yakagadziriswa padding yakabatanidzwa mune swimsuit.
• Izvozvo zvinoita kuti tinzwe takasununguka: Swimsuit kana swimsuit yevazhinji inomiririra dambudziko, nekuti isu hatigaronzwa 100% tine chivimbo mumuviri wedu, saka zvakakosha kuti tinzwe takasununguka mune zvese zvinoyevedza uye zvinoshanda muzvipfeko zvedu. Tsvaga iyo sutu modhi inonyatsokukodzera iwe. enda newe , asiwo fambisa maitiro ako mumvura, nokuti kupira aesthetics yekunyaradza munyaya iyi haisi chisarudzo chakanaka.
• Mari uye zvinhu zvinoenderana nenhanho yeduKana tichida mbatya dzakakwana, tichava nenzvimbo imwe chete yekupfeka mitsva nekupfeka mamodheru, asi ngatidzivise kutenga zvipfeko zveunyanzvi kana tave kutanga kuita zvidzidzo. kungwara, nekuti kuzvipira kwakawanda kwatinofanira kudzidzira mutambo uyu, zvipfeko zvakawanda kuti titore makirasi kana kuenda kudziva zvichave zvakafanira.Chokwadi, kana iri kosi yezhizha yevana, ngatisarudzei zvipfeko zvakanaka, zvakanaka uye zvakachipa, uye ngatiisei mari yakawanda kana tiine kunyoresa kana kuve nhengo muchikoro chekutuhwina.
• Kutarisira zvipfeko Humidity, zuva, chlorine uye kushaikwa kwekuchenesa kunouraya zvipfeko zvekushambira, hunhu hunogona kuve hwepamusoro uye hwakatanhamara, asi kana tikasatarisira zvipfeko nenzira yakakosha, vangangogara zvishoma, kana zvishoma nezvishoma ivo. ichapera nekukurumidza.

Mhando yezvipfeko zvekushambira zvakanakira kuita aquafitness

Mazano pazvipfeko zvekushambira zveaqua-fitness

Chekutanga, iwe unoda tsigiro yakasimba kuchengetedza bhurugwa rako, zvichireva kuti kana uri mukadzi zvinokurudzirwa kutsvaga sutu yekushambira ine braa yakavakirwa mukati.

Nguo dzekushambira dzakaumbwa

Kune rimwe divi, zvakafanira kutaura kuti masutu emuchinjiko anokwirisa uye anotsigira kuputika zviri nani kukutenda kune yavo yakavakirwa-mukati furo makapu.

U-shaped back suits

Nekune rumwe rutivi, masutu ayo ane musana wakaita U anoreva kuti swimsuit iri nyore kupfeka uye kubvisa, uye inoungana muhudyu inoita kuti iwedzere kutaridzika.

Nzira yekusarudza zvipfeko zvakakodzera kudzidzira aquagym zvichienderana nenzvimbo yedziva

Zvipfeko Zvakanakisisa uye Hutsanana hweDziva Remukati

• Muchidziva chemukati, chinonyanya kufarira ndechekuve wakasununguka, kushandisa machira anodzivirira kukwesha uye anotibatsira kunakidzwa nekushambira kana mitambo zviri nyore.
• Lycra swimsuits yakakosha yeklorini, kunyangwe inogona kutidhurira zvishoma, ichagara kwenguva refu. Vanhu vazhinji vanoita aquagym vanochinja mbatya dzavo dzekutuhwina gore rega rega nekuti kunyangwe vakangoenda kudhamu kaviri pasvondo, pakupera kwemwaka inenge yasakara, inoonekera uye ine rabha yakasakara.
• Paunenge uchibuda mumvura zvakakosha zvikuru kupfeka shangu dzisingatsvedzeri uye, kana zvichibvira, kwete zvigunwe zvinoputika sezvo tsoka inotambura uye kana tikashandisa zvisina kunaka rudzi urwu rweshangu nzira yedu yekufamba ichamanikidzwa.
• . Zvakakosha kupfeka shangu nguva yose yatinenge tiri mukati mezvivakwa, kusanganisira, uye pamusoro pezvose, mumvura yatinogona kubata fungus kana tikasadzivirira tsoka dzedu.
• Tauro ratinoshandisa rinogona kugadzirwa nemicrofiber kana zvinhu zvakasikwa, chakakosha ndechekuti kana tikarishandisa kana tabuda mumvura tinochinja tapedza kugeza, nekuti kana tikashandisa tauro rimwe chete kana tabuda mushower. tinoisa chlorine paganda redu rakachena zvakare. .
• Mushure mekugeza, zvakakosha kushambidza swimsuit uye shangu ne gel yakapfava uye wring zvinyoronyoro pasina kushandisa zvakanyanya kumanikidza sezvo isu tinogona kukuvadza kana kukanganisa machira. .
• Kana tasvika kumba, tinosuka tauro nedetergent ine unyoro uye tinorembera zvipfeko zvose pasina kutambanudza zvakanyanya uye, kana zvichibvira, pasina zvipfeko mumumvuri.
• Kana ngowani yakagadzirwa nemucheka, tichaita zvakafanana neyekushambira uye kana iri yepurasitiki, tinoisuka zvakanaka nesipo yakapfava uye mushure mekuiomesa tinogona kuisa talcum powder pairi kuti ipedze kutora mwando. .

Zvipfeko Zvakanakisisa uye Hutsanana hweDziva Rekunze

• Muzviitiko izvi tinogona kutevedzera kurudziro yatataura mumadziva emukati asi isu tinofanirawo kuita nhamburiko yekudzivirira ganda redu zvakanyanya.
• Kuti tiite izvi, tinogona kusarudza zvipfeko zvekushambira nekudzivirira kwezuva, machira anodzivirira mwaranzi yezuva kuti isasangana neganda redu.
• Ngatisakanganwa magirazi ezuva anotenderwa uye kupfeka shangu dzinodzivirira kupisa tsoka dzedu uye dzakagadzika uye dzakakodzera nzvimbo yekugezera.
• Kana isu tichigeza munzvimbo ine matombo kana inotsvedza, zvakakosha kushandisa maslippers akakosha ekugezera. 

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Aquagym inopindirana zvinhu

Chii chinotora kuita aquagym?

Zvishandiso zvinoshandiswa muAquagym

Tevere, isu tinotaura zvakanyanya kushandiswa zvishongedzo muAquagym uye tozoenda mune zvakadzama:

Mvura aerobic makirasi kazhinji anosanganisira basic pool equipment. Dziva rako remunharaunda rinogona kupawo michina mikuru yakadai sematreadmill, mabhasikoro, uye mvura elliptical michina. Iwe unogona zvakare kutenga michina yekubatsira kuwedzera kushanda kwenguva yako mudziva.

1st accessory yeAquagym

Churros ye aqua-fitness

Churros mutengo weaqua-fitness

Bestway 32108 - Churro Pool Aqua Bones, 1 unit [yakasiyana mavara]

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Vanhu Vanofara Churro Float, 161" x 8", Assorted Colors

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Solmar - Churro yekushambira, Foam Float, Float Stick, Foam Tube yeDziva, Foam Spaghetti 6 X 150cm, Inowanikwa Sarudza Ruvara rwaunoda zvakanyanya.

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Mondo – Churro Foam Float (15973)

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2nd accessory yeAquagym

Shandisa zvimbi sechishongedzo

Hand fins uye resistance girovhosi. Musika uzere nesarudzo pano. Iyi midziyo yakagadzirirwa kubatsira kuvandudza simba rako rekudzidzira mumvura

Zvimbi zveaquagym zvinondibatsira sei?

Mudziva, vanokupa kuramba uye saka simba. Ivo zvakare vanoita kuti zvive nyore kudzidzisa makumbo ako uye panzvimbo pacho kutarisa kune dzimwe nhengo dzemuviri, kunyanya iyo abs uye glutes. Kana chipande chakareba, ndipo pazvinoda kushanda nesimba.

• Yakaderera frequency asi yakawanda glide uye nekumhanyisa, ichipa muviri wako wese wepazasi uye abs basa rakazara.
• Sezvo iwe uine iyo yakawedzera kumhanya uye simba, yako yekudzidzira ichave inonakidza uye inowedzera zvibereko. ‍
• Zvimbi zvakaita sehuremu hwakawedzerwa pamakumbo ako hunoshandiswa kuwedzera kusada kushambira kwako.
• Iwe unoshambira nhamba imwechete yemakumbo asi unowana kudzidziswa kaviri.

Kuvandudza maekisesaizi mumvura uye kuwedzera mabhenefiti eaquagym, kune seti yezvidziva zvekushandisa zvinobatsira kuwedzera kushanda nesimba uye kuramba mumvura. Nokudaro, zvose zvinobatsira uye kurovedza muviri pachako mumvura zvichava zvikuru. Izvi zvishongedzo zvinokutendera kuti uite zvakatevedzana zvemaekisesaizi chaiwo anozokubatsira kuti ushande mamwe mativi emuviri wako, semakumbo ako kana maoko. Weighted wrist kana ankle bracelets kuti uwedzere kuramba, membrane magurovhosi, mabhandi, dumbbells kana kunyange aquagym nhanho inogona kuva mubatsiri wakakwana wekubatsira iwe nemitambo yegymnastics mumvura.

Mutengo wezvimbi zveaquagym

Cressi Rondinella - High-end fins kune vanotanga uye snorkeling

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Cressi Agua Pfupi, Unisex Adult Snorkeling Fins

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Mares Hermes - Unisex Fins

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Arena Powerfin Pro Fin, Unisex Mukuru

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3st accessory yeAquagym

Bhodhi uye Nhanho ye aquaym

Features Danho nokuda aquaym

• Aquagym Nhanho: Nhanho yakayerwa kuti ugare pazasi pedziva uye ugone kuita maekisesaizi eCardio mumvura. Yakanaka kukubatsira nemakumbo ekudzidzira.

Nhanho mutengo weaquaym

Leisis 0103068 Aquastep, Turquoise Blue, Imwe Size

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Beco Unisex - Vakuru AquaStep-96040 AquaStep Assorted / Yekutanga Imwe Size

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Softee 24236.028 Aquafitness Matanho Aquastep, Blue, S

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Softee AQUASTEP Ballasted Danho reDziva

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4nd accessory yeAquagym

Foam huremu uye dumbbell yeaqua aerobics

Foam dumbbells. Yakareruka uye iri nyore kutakura, asi inorema kwazvo kana iwe ukavasimudza pasi pemvura; Dumbbells inouya mumhando dzakasiyana dzekupikisa.

Yakavharwa sero furo huremu hwemaekisesaizi emaoko. Yakakwana yekushanda iyo triceps inopesana nekuyerera kana Aqua Jogging. Chimiro chayo chakatenderedzwa chinokubvumirawo kuita lateral maekisesaizi.

Mutengo Foam huremu uye dumbbell yeaquaerobics

2 Neoprene Dumbbells 1KG | Home training | Mvura Inodzivirira

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Speedo Aqua Dumbell Fins, Vakuru Unisex, Bhuruu, Imwe Size

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PROIRON Neoprene Dumbbells - Neoprene Coated Dumbbells (inotengeswa muPairi)

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BECO Aqua Dumbbells Yekushandisa Mvura Yemvura (2 Pack, Pakati)

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5nd accessory yeAquagym

Foam anklets yeaquaerobics

Zviyereso zvemvura. Strap-on ankle kana wrist uremu zvinowedzera kuramba ruoko nemakumbo kufamba mudziva. Inowanikwawo mumhando dzakasiyana dzekupikisa.

Mutengo Foam anklets yeaquaerobics

Sveltus Inogadziriswa Yemvura Weights Aqua Band, 2X 500 g

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EFFEA 482 Yakaremerwa bracelet yeaquagym, Bhuruu

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Softee Equipment Aquaerobic Nemo Ankle Brace-Pair, Yakasiyana-siyana, Imwe Size

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Leisis 0101030 Wristband-Anklet, Purple, One Size

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6nd accessory yeAquagym

Aqua fitness belt

Buoyancy belt. Aya mabhanhire anobatsira kuchengetedza musoro wako pamusoro pemvura mukadzika, uchisiya maoko ako akasununguka. Unogona kumhanya, kusimudza masimbi, uye kuita mamwe maekisesaizi uchishandisa maoko ako, pasina kutsika mumvura.

Aqua fitness bhandi mutengo

Beco Mvura Yemitambo Kudzidzira Kudzidzira & Kusimba Kudzidzira Aqua Jogging Bebelt Blue

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EVEREST FITNESS Kushambira Bhandi Mvura Mitambo uye Kudzidzisa - Bhandi Rinoyangarara reKutuhwina uye Rinochinjika kune Aquajogging inosvika 100kg - Bubble Dziva Vana uye Vakuru.

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Beco - Kudzidzira bhandi remitambo yemvura

[amazon box= »B000PKDTBW» button_text=»Tenga» ]

Softee Equipment 0018001 Aquafitness Belt, Vakadzi, White, S

[amazon box= »B01849KLVQ» button_text=»Tenga» ]

7nd accessory yeAquagym

Swim board

Swimming board. Iwe uchakurumidza kudzidza akawanda ekushambira bhodhi maekisesaizi kana iwe uine imwe yezvisingadhuri, lightweight dziva maturusi.

Mamwe madziva anotopa mitambo yechikwata se "board baseball" (funga baseball, asi iwe unoshandisa bhodhi sebheti).

Swim board mutengo

Softee 0020201 - Diki Swimming Board

[amazon box= »B00H9GZ88C» button_text=»Tenga» ]

Eurokick Bubble – Swimming board, 47 x 28, Eurokick

[amazon box= »B06Y36P6GJ» button_text=»Tenga» ]

Leisis 0101014 Tafura, Bhuruu, 29 x 22 x 3 cm

[amazon box= »B01GK26IG6″ button_text=»Tenga» ]

Leisis 0101013 Tafura, Bhuruu, 38 x 23 x 3 cm

[amazon box= »B01GK2222A» button_text=»Tenga» ]

8nd accessory yeAquagym

Pullboys

Pullboys Price

ARENA Freeflow Pullbuoy Swimming Training Equipment, Unisex, Black/Grey, Universal

[amazon box= »B003QCJ93I» button_text=»Tenga» ]

ARENA Unisex Mukuru - Kushambira Kudzidzira Chishandiso chekushambira, Saizi 95056

[amazon box= »B008XF125G» button_text=»Tenga» ]

Softee Equipment 0019742, Dhonza Mukomana, Muchena, Imwe Size

[amazon box= «B00H9GZBPC» button_text=»Tenga» ]

V GEBY EVA Swim Board Foam Dhonza Booy EVA Float Kick Legs Board Vana Vakuru Dziva Kutuhwina Kudzivirirwa Kudzivirirwa

[amazon box= »B089M873V4″ button_text=»Tenga» ]

9nd accessory yeAquagym

Rubber mabhendi uye elastic mabhendi ekushambira akamira

Tsanangudzo bhandi rekudzidzira kushambira

• Iyo static swimming bhandi yekudzidzira inokubvumira kuti uwedzere kuita kwekudzidzira mumadziva kana nzvimbo diki, inobvumidza iwe kushambira mune chero chimiro nerusununguko rwekufamba mumaoko ako nemakumbo, uchibvumira kudzidziswa kwakasimba, zvese kwenguva refu uye sprint, ndiyo inonyanya kukosha. mudziyo wekudzidzira mumvura .
• Izvo hazvikonzeri jerks pakushambira nekuda kwekusagadzikana kwe tepi yekudzivirira uye kureba kunogadziriswa kune chero saizi yediki, hombe kana nzvimbo dziva, uye kunyange gungwa uye chitima nezvose zvinodiwa kuchengetedzwa.
• Bhandi rekushambira rinoda kusungirirwa kwekunze munzvimbo ipi neipi padyo nenzvimbo inodzidziswa kushambira; mapoinzi akadai semasitepisi kana koramu iri padyo inzvimbo dzakakodzera dzekunamatira.
• Kushambira kwakadzikama nebhandi uye elastic bhendi isarudzo inokurudzirwa zvakanyanya nekuda kwekusiyana-siyana kwayo mukuita kurovedza muviri.

Mutengo Rubber mabhendi uye elastic mabhendi ekushambira akamira

Nadathlon 001 Static Swimmer, Unisex Vakuru, Bhuruu, Imwe Size

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GOLDFIT Nadathlon Static Swimming Belt, Resistance Elastic Rubber Band Rope yekushambira muDziva, Microfiber Towel uye Case. Swim Belt Waist Harness Kit Yekudzidzira.

[amazon box= »B08L51R8WL» button_text=»Tenga» ]

Queta Swimming Kudzidzisa Bhandi Ropa Dziva Swim Inogadziriswa Stationary Resistance Belt yekushambira

[amazon box= »B08SBR8K1T» button_text=»Tenga» ]

KIKILIVE Bhandi Rokushambira Panze, Bhandi Rekudzidzisa Kutuhwina, Bhandi reKushambira, Rakasimba Elastic Ropa Yekudzidzira Dziva.

[amazon box= »B088TQFR9R» button_text=»Tenga» ]

10nd accessory yeAquagym

Mabhora kana fitballs

Mutengo wemabhora kana fitballs

Waboba- Surf Water Bouncing Bhora, Ruvara rwezuva masaisai (AZ-103-SW)

[amazon box= »B07Z6V1RX6″ button_text=»Tenga» ]

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

[amazon box= »B07Z6VBBWJ» button_text=»Tenga» ]

Intex 59065NP - Giant inflatable denderedzwa bhora, dhayamita 107 cm, makore matatu

[amazon box= »B004EIZRZ2″ button_text=»Tenga» ]

Bhora repamhenderekedzo yegungwa Ø approx. 25 cm – Bhora rinoputika – Bhora repamahombekombe revana nevana – Dziva rekushambira remahombekombe uye dziva rekutuhwina

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11nd accessory yeAquagym

aquapac

Tsananguro inoenderana neAquagym: Aquapac

• Kushandiswa kwakajairika kweiyo touch screen uye mabhatani kuburikidza nekesi.
• Flotation: zvinoenderana nehuremu hweakasiyana Smartphones, ita bvunzo mubheseni.
• Inopihwa netambo kana tambo inochinjika yenhare.
• Inodzivirirawo kubva kuguruva, tsvina uye tsvina.

Aquapac Price

Aquapac 668 Waterproof Case yePadad/Tablet Grey/Transparent Large Format

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Aquapac Waterproof Bag reMidziyo Yemagetsi L, 29 cm, Gray (Inoonekera/Grey)

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Aquapac 348 Waterproof Case yeMagetsi Zvishandiso Transparent/Grey

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Aquapac iPhone 6+ MAKAFANANA Mhosva

[amazon box= «B00S54HRAE» button_text=»Tenga» ]

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Aquagym mimhanzi

Aquaerobic: tevera rhythm yemimhanzi

Melody yekutamba mitambo mudziva

Sezvatave tichitsanangura mukati mekupinda uku, aquagym imhando yeakadzika-impact aquatic gymnastics ane nguva inosvika 45 maminetsi uye, ine simba riripakati, mune quack. Zvinhu zvakasiyana-siyana zvinoshandiswa kune rhythm yemimhanzi kuita basa remoyo uye general toning maekisesaizi mumvura.

Kunze kwezvo, nekurira kwemumhanzi weMapuruzi anoita kuti muviri udavire kwavari.

TOP Aquagym Music

Aqua Gym Muscia Mania Session 2021

Aqua Gym Muscia Latin Hits 2021