Fumanisa ukomelela kwamanzi Aquarunning: ukubaleka emanzini

Kolu ngeno lwe Ok pool Reform siza kukuxelela ngenye ye ezahlukeneyo ze-aquagym, ukufaneleka kwamanzi emanzini okanye, ngokuchanekileyo, ukubaleka ngaphakathi echibini,

I-Aquarunning co chirp

aquarunning yintoni na

Ukubaleka emanzini yintoni (ukubaleka kwamanzi / ukugijima emanzini)

yintoni i-aquarunning

Yintoni i-aquarunning

I-Aquarunning ngumdlalo apho uqeqesho lubandakanya umthambo wentliziyo obandakanya ukubaleka okanye ukubaleka emanzini, nokuba kukudibana nomgangatho wedama kweyona ndawo ingekho nzulu yedama okanye kweyona ndawo inzulu. Yiyo loo nto umntu elinganisa intshukumo yokubaleka.

Ngokubanzi, kwiindlela zoqeqesho lwe-aquarunning ziphuhliswa kwindawo eyahlukileyo kunesiqhelo, ephelisa umthwalo owenziwe ezininzi ngaphandle kwamanzi ukufezekisa ukusebenza okukhulu kwemisipha ngenxa yokuchasana okunikezelwa yi-medium to displacement kunye nayo yonke intshukumo.

Ngenxa yoko, Kufanelekile kakhulu kubagijimi abafuna ukudibanisa isicwangciso sabo soqeqesho oluqhelekileyo kunye nezinye iindlela zobugcisa kwaye, ngaphezu kwakho konke, bafuna ukunciphisa impembelelo kumalungu.

Izinto eziyimfuneko ukwenza umthambo we-aquarunning

Ukukwazi ukuziqhelanisa noqeqesho lwe-aqua-running fitness are Ezi zinto ziyafuneka:

1. Okokuqala, kufuneka sibe ne ubunzulu beqokobhe lephuli ilungele ukudlala imidlalo.
2. Kwelinye icala, iyafuneka ibhanti ukukwazi ukwenza umsebenzi kwiflotation (Ngaphantsi kweli phepha ungafumana zonke iinkcukacha malunga nale mveliso).
3. Ngokuphathelele izihlangu zamanzi, azibalulekanga ngokupheleleyo kodwa ngokwemigaqo yethu sicinga ukuba ziyimfuneko (unokufumana ulwazi oluthe kratya ngaphantsi kwesi singeniso).

Imbali yokubaleka emanzini

Indlela yokubaleka emanzini kwaziwa ngayo

I-Aquarunning ngumdlalo owathi waziwa kakhulu ngo-2000 nguKelly Holmes.,

Kwakutheni ukuze uKelly Holmes asebenzise ubuchule be-aquarunning

Kufuneka kukhunjulwe ukuba lo mdlali kuthethwa ngaye, ngaphambi kokuba aphumelele ubhedu kwiMidlalo yeOlimpiki, wafumana ukulimala okwamthintela ukuba enze uqeqesho lwakhe oluphakathi, kwaye ngenxa yeso sizathu wazinceda ngokuzilolonga kwe-aquarunning.

Ngale ndlela, kusetyenziswe i-aquajogging ngokufanelekileyo ukoyisa ukuxilongwa kunye nokulungela ukhuphiswano lwehlabathi.

Emva koko, uHolmes waphumelela iimbasa zegolide ezimbini e-Athens ngo-2004 kwi-800m nakwi-1500m.

Ngaloo ndlela, ngenxa yegalelo lomdlali we-Olimpiki uKelly Holmes, i-aquarunning ngumdlalo oye wafumana abantu abanomdla kakhulu.

Kwaye, nangona i-aquarunning ingumdlalo owawusele uyinxalenye yoqeqesho lwabadlali abaninzi, kwakungexesha leeOlimpiki zaseSydney apho i-aquajogging yavela ngokwenene.

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Ukubaleka equleni: Kukude kangakanani xa kuthelekiswa nokubaleka emhlabeni

Ukulingana phakathi kwe-aquajogging kunye nokubaleka

Imbalelwano phakathi kokusetyenziswa kwe-aquajogg kunye nokubaleka

Njengoko uya kuva kwisiqendu, akukho kufana ncam okufunyenweyo kuncwadi phakathi koqeqesho lwe-aquarunning kunye nokubaleka kumhlaba owomileyo.

Itheyibhile yonxulumano AYICHANEKI phakathi kokubaleka emanzini nokubaleka

Ngenjongo yokukwazi ukusombulula umbuzo owenziweyo malunga ne unxibelelwano phakathi kokuhamba emanzini nasemhlabeni, Luis, unomdla wokulinganisa oku, wenza itafile yokulinganisa ngokusekelwe kumava akhe kunye ne-aquajogging iminyaka engaphezu kwe-4:

60 – 70%: Lo luhlobo loqeqesho olukhanyayo zowuni 2.

• Ngaphezulu okanye ngaphantsi imitha nganye oyenzayo emanzini echibini ilingana neemitha ezili-10 emhlabeni.
• Umzekelo: Iimitha ezili-1000 echibini (amachibi angama-40 eemitha ezingama-25) zilingana neekhilomitha ezili-10 emhlabeni.

70 – 90%: Oku kukuzilolonga okufana nomzamo owubekayo kwi-sprint yemizuzu engama-2172 okanye ngaphezulu.

• Kule meko, imitha nganye oyenzayo kwi-aquarunning, ilingana neemitha ezili-11 emhlabeni. Umzekelo: iimitha ezingama-2125 echibini (amachibi angama-85 eemitha ezingama-25) zilingana neekhilomitha ezingama-24 emhlabeni.

90 - 100%: Oku kukuzilolonga okufana nomzamo owenzayo kwiseshoni yesantya.

• . Imitha nganye oyenzayo emanzini echibini ilingana neemitha ezili-13 emhlabeni. Umzekelo: iimitha ezingama-600 echibini (amachibi angama-24 eemitha ezingama-25) zilingana neekhilomitha ezisi-8 kumzila.

Uvavanyo lobudlelwane bomgama wokubaleka emanzini ukuya emhlabeni

Emva koko, le vidiyo ibonisa ingcali yezemidlalo yokugijima echibini eyayinenkxalabo yokwazi i-concordance phakathi kokubaleka echibini okanye ukuyenza phantsi.

Ewe, yena ngokwakhe uyavuma ukuba akazange afumane ifomyula yesayensi esombulula olu zibalo ngokwalo.

YeyiNgale ndlela, imbaleki isekelwe kwiimvavanyo ezininzi ukuze iphumelele ukuxhuzulwa komntu siqu: umgama awenzayo echibini ulingana ne-8 okanye i-9 amaxesha akwenzileyo emhlabeni.

Ividiyo yomgama oza kulinganisa i-100 yeemitha echibini vs ukubaleka emhlabeni

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Ziziphi iingenelo zokubaleka nokuhamba emanzini?

Ziziphi iingenelo ze-aquarunning?

Okokuqala, sikhankanya izibonelelo zoqeqesho lwe-aquarunning ukuze sibekho kuthi kwaye kamva enye yazo iya kuchazwa.

1º Uncedo lwe-aquarunning yokubaleka emanzini

i-aquarunning slimming

amanzi aqhuba iikhalori

Aquarunning kcal

Iikhalori ze-Aquarunning: Unokutshisa phakathi kwe-300 kunye ne-500 yeekhalori kwimizuzu engama-45.

uhlanga lwamanzi 

Kuxelwe ukuba imizuzu eli-15 yokuhamba emanzini ilingana nemizuzu engama-40 yokubaleka ukuphuma kuwo.

Lo nto tshisa iikhalori ezininzi ngexesha elincinci kwaye wandise ithoni yemisipha ngenxa yokuxhathisa kwamanzi.

Ukuhamba emanzini kubonisa amaxesha e-12 umgudu ngakumbi kunoko kuveliswa ngokumelana nomoya.

Ukongeza, indawo ethe nkqo kwi-aqua jogging ibonelela ngamaxesha angama-4 ukuchasana ngakumbi kunendawo yendalo yokubhukuda.

Ukugijima emanzini kunceda ukutshisa iikhalori kunye nokunciphisa umzimba

Ngamafutshane, oku kukuzilolonga kwe-cardiovascular, intliziyo iya kuqala ukubetha ngokukhawuleza kwaye impompe igazi elingakumbi ukwenzela ukuba izihlunu zikwazi ukujamelana nomngeni kwaye oku kuya kukunceda utshise iikhalori, ulahlekelwe ngamanqatha kwaye uhlale ufanelekile. 

I-aqua-running inokuphelisa ukutyeba okanye ukutyeba

Omnye umxholo apho kucetyiswa ukuba kuqhutywe emanzini kwiinkqubo zokunciphisa umzimba ngenxa:

• Ukungabikho kwempembelelo ngumsebenzi onempilo kumalungu abantu abakhulu kakhulu.
• La ukuxhamla emanzini iququzelela iintshukumo zaba bantu ngokunxulumene nemisebenzi eyomileyo.
• Ngumsebenzi apho umzimba wabasebenzi uhlala ungaphantsi kwamanzi kude namehlo abanye abantu, imeko abantu abaninzi abayixabisayo.

2º Uncedo lwe-aquarunning yokubaleka emanzini

Inceda ukuphucula ubuchule bokubaleka

El emanzini Ivumela uqeqesho oluthile lomdlali, ukuphucula umthamo wabo we-cardiovascular, ngelixa uphuhlisa amandla + ukuchasana kunye nokuphepha impembelelo kumalungu.

Nangona i-aquarrunning iyindlela enokuthi ifakwe nayiphi na imbaleki kuqeqesho lwabo, kufuneka ihlale ihambelana. Ayinakuthathwa njengoqeqesho lodwa oluza kuqhutywa.

Ukubaleka emanzini kunokuphucula ukuma kweembaleki kunye nendlela yokubaleka

Ngokufanayo, amandla oxinzelelo okuxhasa i-spinal intervertebral discs ayancipha kakhulu emanzini.

Kuzo zonke ezi zizathu, iimbaleki ezininzi zibandakanya lo msebenzi ukuqhubeka nokuphucula amandla abo omzimba benqanda imithwalo ebandakanya ugqatso oluqhelekileyo.

3º Uncedo lwe-aquarunning yokubaleka emanzini

Ithoni kunye nokuqinisa imisipha emanzini

Sikwazile ukuthoniza kungekuphela nje imilenze, kodwa kunye namanye amalungu omzimba.

Kuphantse kulingane nokuzivocavoca kunye neentsimbi kwindawo yokuzivocavoca, njengoko sibonile, amanzi anika ukuxhathisa kwaye kufuneka usebenzise amandla emilenzeni yakho ukuze ukwazi ukuqhubela phambili. Ngale ndlela, uqinisa kwaye uqinisa iqela elibalulekileyo lemisipha: isisu, i-glutes, i-quadriceps, i-biceps femoris, i-adductors, amathole ...

Amalungu aphinde aqiniswe ekubeni ukunyakaza okwenziwa ngaphantsi kwamanzi kunobungane kwaye kuyabahlonipha, ukuphepha umngcipheko wokulimala. 

Amanzi akhulula uxinzelelo lokuhamba emhlabeni, ethintela umngcipheko wokwenzakala kunye nokubonelela ngokusingqongileyo okukhuselekileyo. Ukongezelela, ngenxa yokuchasana kwamanzi, ufumana i-massage kwaye akudingeki ukuba uthwale ubunzima bakho.

4º Uncedo lwe-aquarunning yokubaleka emanzini

Ukuhamba emanzini kuphucula ibhalansi

Amanzi yinto engazinzanga, ngoko ke, kuya kufuneka uzinzise umzimba wakho kwaye ugcine ibhalansi yakho ngelixa uhamba ngaphakathi kwesi siphakathi.

Kodwa into enhle kule meko kukuba, ukuba uyawa, uya kuyenza ngokukhawuleza, ngaphandle kwentlungu okanye ingozi yokulimala. 

5º Uncedo lwe-aquarunning yokubaleka emanzini

Gcina kwaye uphucule impilo yakho yentliziyo

Umsebenzi omkhulu wokujikeleza kwegazi

Lo msebenzi ufanelekile ekuphuculeni ukungahambi kakuhle kwegazi njengoko ungashukumisi amalungu akho kuphela kodwa ufumana i-massage eqhubekayo xa usenza iintshukumo emanzini.

Ukongeza, uxinzelelo lwe-hydrostatic luvuselela ukujikeleza kwegazi, lusebenza kwimithambo ye-peripheral kunye ne-capillaries.

Ngenxa yoxinzelelo lwe-hydrostatic (ukuba amanzi atyhala kangakanani kwiindonga zedama) intliziyo yakho iyakubetha i-10 ukuya kwi-15 ibethi ngaphantsi kokwenza umzamo ofanayo ngaphandle.

Iinzuzo ze-6 zokuhamba emanzini

Yandisa umthamo wemiphunga

Lo msebenzi unceda ukuphucula ukuphefumla, ngoko amandla emiphunga ayanda.

Iinzuzo ze-7 zokuhamba emanzini

Nciphisa ukwenzakala kwamalungu kunye nezihlunu

Uphepha impembelelo edibeneyo.

Impembelelo yokubaleka okuqhelekileyo kwi-joint iyagwenywa, ngoko ke ukulimala akwenzeki ngenxa yesi sizathu.

I-buoyancy yamanzi ithatha uxinzelelo kumalungu afana nedolo kunye ne-hip, ukongeza kwi-buoyancy effect ethatha umthwalo ophuma kumqolo ngokuchasene namandla omxhuzulane, uququzelela intshukumo epheleleyo epheleleyo.

Iinzuzo ze-8 zokuhamba emanzini

Iluncedo kubantu abane-arthritis

i-buoyancy yamanzi ikuvumela ukuba usebenze kwindawo ekhuselekileyo, iphucula ukunyakaza okuhlangeneyo kunye nokunciphisa uxinzelelo.

I-arthritis sisifo esihamba kunye neentlungu, ukuqina kunye nokuvuvukala kwamalungu.

Kule meko, kuya kuba luncedo ngakumbi ukuziqhelanisa nokuhamba emanzini echibi elifudumeleyo, ekubeni amanzi atshisayo anyusa izinga lokushisa lomzimba, ahlambulule imithwalo yegazi kunye nokwandisa ukujikeleza kwegazi, okunokunciphisa intlungu. 

Ukongeza, abantu abane-arthritis bayacetyiswa ukuba benze iintshukumo ezicothayo nezilawulwayo. 

Iinzuzo ze-9 zokuhamba emanzini

Ukubuyisela kunye nokuthintela ukulimala

Yakha amandla kunye nokunyamezela: Unyango olugqwesileyo lokubuyisela, ngakumbi kubagijimi abaqeqeshiweyo aboyisa ukulimala.

I-Aquiarunning kunye nokubuyisela ukwenzakala

Ukubuyiselwa kwisimo sangaphambili sokwenzakala yintsimi apho ukubaleka kwamanzi kuye kwasetyenziswa kakhulu.

Esona sizathu sikukuba ukubaleka emanzini kuku umsebenzi ongenampembelelo apho ngokuqhelekileyo ukwenzakala akumenzi umntu akwazi ukwenza emanzini.

Kukulungele ukuchacha kumonzakalo wezemidlalo: Ikuvumela ukuba uqonde ubunzulu bomthambo

Nguwe ophetheyo, ke uya kugqiba ukuba uzimisele kangakanani na ukuqeqesha. Ngoko ke, ngumsebenzi ogqibeleleyo kubantu abadala abangazange basebenzise iminyaka, nangona bengakwazi ukuqubha, ekubeni umthambo uquka ukuhamba emanzini, akukho nto kwaye akukho nto ingaphantsi. 

Ukubaleka ngaphandle kwempembelelo yendalo yokwenza kwipavumente. Ilungele ukubuyisela iimbaleki.

Unokuseta isantya ngokwakho kwaye ulungelelanise ukuqina kwimeko yakho yomzimba ngokuzicela umngeni ukuba uhambe ngokukhawuleza njengoko uziva uzithembile okanye ngokunyusa ixesha lokuziqhelanisa nalo msebenzi. 

Aquajogg, yomeleza kwaye ubuyisele ukwenzakala

I-Aquarunning njengendlela yokubuyisela

El emanzini ubonakalise ukuba a indlela esebenzayo yokunciphisa okanye ukunciphisa intlungu okubangelwa ngamaqhuma okanye ukuqina xa kuthelekiswa neminye imisebenzi

Omnye umxholo apho olu hlobo loqeqesho lusetyenziswa njengendlela yokubuyisela emva komdlalo okanye ukhuphiswano.

I-Aquarunning kubantu abangaqeqeshwanga

El emanzini Kuye kwaboniswa ukuba iyasebenza ekuphuculeni ezinye izakhono kubantu abanesimo esiphantsi somzimba.

• Yandisa kwi ukuqina kwentliziyo kunye amandla imisipha yomzimba ephezulu nasezantsi.
• Ukulawulwa koxinzelelo lwegazi kubantu abangaqeqeshwanga abaneminyaka eyi-60-75 iminyaka.
• ukunciphisa intlungu kwi abantu abane-fibromyalgia.
• Ukunciphisa i-% yamafutha omzimba kwi batyebe kakhulu.

Iinzuzo ze-10 zokuhamba emanzini

Ukuhamba emanzini kunceda ukuphumla:

Lo msebenzi ufanelekile ukulwa nokuxhalaba kunye noxinzelelo oluqokelelwe imini yonke

, ngoko kuphucula isimo sengqondo. Amanzi anika umphumo we-massage kumzimba, obonelela ngokuzenzekelayo ukuziva ukhululekile.

Ngumsebenzi omnandi kakhulu

Ukuya kwindawo yokuzivocavoca, ukubaleka okanye ukukhwela ibhayisekile kunokuqondwa ngabo bangayithandiyo imidlalo yomnye umsebenzi, kwaye bancama. Nangona kunjalo

Ukuhamba emanzini ngumsebenzi omnandi kwaye olula, olukhulu kubantu abadala kuba unokuhamba njengesibini okanye kwiqela elithetha, njengokuba wenzayo ngelixa uhamba ngesitrato. 

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Isalathiso sesiqulatho sephepha: I-Aquarunning (ukubaleka emanzini)

1. aquarunning yintoni na
2. Ukubaleka equleni: Kukude kangakanani xa kuthelekiswa nokubaleka emhlabeni
3. Ziziphi iingenelo zokubaleka nokuhamba emanzini?
4. Ukungahambi kwamanzi okuhamba kwamanzi
5. Izinto ezifunekayo ze-Aquarunning: Ibhanti ye-Aquarunning
6. Izinto ze-2 ze-aquarunning efunekayo: Izihlangu ze-Aquarunning
7. Ubuchule be-Aquarunning
8. Ukubaleka njani ngaphantsi kwamanzi?
9. Ukuzivocavoca kwe-aqua
10. Yintoni onokuyenza ukwenza i-aquajogging ibe mnandi ngakumbi?
11. i-treadmill yamanzi
12. Uhlobo oluthambileyo lwe-aquarunning: Ukuhamba echibini
13. Umculo we-aquarunning

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Ukungahambi kwamanzi okuhamba kwamanzi

Ukuchasana nomsebenzi wokubaleka kwamanzi

Yazisa utitshala ukuba sikwinkqubo yokubuyisela kwakhona

Awuzange unyaka Nakuba kunjalo, utitshala makaxelelwe ngobukho bokwenzakala okanye imfuneko yokubuyiselwa kwimeko yesiqhelo.

Izilumkiso zabasetyhini abakhulelweyo ukwenza i-aquajogger

Enyanisweni, lo msebenzi wasemanzini ucetyiswa kakhulu kubasetyhini abakhulelweyo, ngokufutshane, imida yokuzivocavoca iya kuxhomekeka kumathuba omntu ngamnye kwaye iya kuhlala ijoliswe kwaye iphawulwe yingcali yezobugcisa eqhuba iklasi yokugijima.

ukubaleka imiqobo

Ukunkcunkca kunento engalunganga ngokwembono ebonakalayo

• Emva koko, ifuna ukufikelela kwiqula lokuqubha kunye nezibonelelo ezifanelekileyoUkongeza kwimirhumo yobulungu ukufikelela kwindawo yoqeqesho, iiklasi zinokuba neendleko ezongezelelweyo.
• Ngendlela efanayo, kufuneka kubekho indawo eyaneleyo kwinqanaba leemeko zemozulu, kunye nethuba lokukwazi ukudlala umculo kunye nokuba unezixhobo ezikhuselekileyo.
• Nangona imisebenzi yamanzi ngokubanzi ichitha amandla amaninzi kunemisebenzi emininzi engaphezulu eyenziwe ngesantya esifanayo, ngenxa yokuxhathisa okukhulu kwamanzi, isantya enokwenziwa ngaso iintshukumo sincitshisiwe kakhulu. 

Utyalo-mali oluncinci kwiiklasi ze-aquarunning

• Ngexesha Ikwabiza kakhulu kuneminye imidlalo eyenziwa ngaphandle, nangona iqhele ukufikeleleka okanye ibandakanywe kwintlawulo yejimu. ukuba ekuqaleni ngaphezu kwakho konke, uya kuziva uvakalelo oluncinci lokufuna ukuhamba ngokukhawuleza kunokuba amanzi akuvumela.
• Ukuqukumbela, Kuyafuneka ukuba kutyalwe imali kwizinto ezithile ze-aquarunning ezifana nebhanti okanye izihlangu zamanzi.

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Izinto ezifunekayo ze-Aquarunning: Ibhanti ye-Aquarunning

Izixhobo zokugijima emanzini eziyimfuneko

Ibhanti le-aquarunning ukwenza umdlalo osemgangathweni

Ibhanti yokubaleka ye-Aqua: Phucula ukusebenza kwakho kunye nokunyamezela ngebhanti lokubaleka kwimidlalo yamanzi kunye noqeqesho lokuqubha.

Okokuqala, i-aqua jogging ibhanti yinkxaso efanelekileyo yemidlalo yamanzi kunye nokuzivocavoca ukuphucula ukuhamba.

Kwakhona, sebenzisa ibhanti ukudibanisa ukuzilolonga kwasemanzini kunye nokuzilolonga kwakho rhoqo.

Kwakhona, kuyafaneleka ukukhankanya ukuba ibhanti yasemanzini ilungelelanisa ngokulula kwimilo yakho, kungakhathaliseki ubudala bakho okanye ukukhawuleza.

Ibhanti inika umfutho ukwenzela ukuba umzimba udada emanzini kunye nokuma okuchanekileyo kunye nokuthe tye kunokwamkelwa ngaphandle komzamo omkhulu. Enye into ebizwa ngokuba yi-leg floats - imikhono ye-foam efakwe ezinyaweni.

Okokugqibela, ngemithambo yasemanzini uphucula unyamezelo, amandla kunye nokuguquguquka. Le ndlela, sebenzisa ibhanti ukuziqhelanisa namanzi aerobics, unciphise umzimba. ukufunda ukuqubha ngokuzithemba okanye ukukunceda kwimithambo yakho ukuphucula izakhono zemoto.

Iimpawu zebhanti yokugijima ye-Aqua

Indlela yokufaka ibhanti ye-aquarunning

Ibhanti ye-Aquajogging iyakhawuleza kwaye kulula ukuyifaka

• Ukuqala, ngoncedo lokuvalwa kwe-snap ekhuselekileyo kunye nokukhululwa kwayo ngokukhawuleza, kulula kakhulu ukuyisebenzisa.
• Enkosi ngokuvalwa kwayo ngokukhawuleza, ukuyibeka kuthatha umzuzwana.
• Yibeke esinqeni sakho kwaye uyivale ngokucofa.
• Ngoku unokulungelelanisa ibhanti ngokutsala umtya.
• Ewe, yenza oku de ibhanti lizive lilungile kodwa likhuselekile. Lungisa nje ubungakanani besinqe kwaye ujabulele umthambo wakho emanzini ngaphandle kokukhathazeka.

Indlela yokunxiba ngokufanelekileyo ibhanti ye-aquajogging

Ilungele umthambo wakho wokuqina emanzini: Sebenzisa ibhanti ye-aquajogging ngokulandela izikhokelo ezimbalwa.

1. Qinisekisa ukuba amanzi owenza umthambo anzulu ngokwaneleyo ukuba iinyawo zakho zingawachukumisi.
2. Gcina ukuma okuthe tye kunye namagxa akho ngaphezu kwezinqe zakho.
3. Xa usenza uthotho lwemithambo, thatha izithuba ukuze uchache.
4. Ngombulelo kwibhanti ye-foam ye-PE, ukuzivocavoca akuyi kuba nzima njengokungathi ukwenzile ngaphandle kwamanzi, nangona kunjalo kulungile ukuthatha ikhefu.

Lisebenza njani ibhanti lokubaleka emanzini

I-Aqua Jogging Belt Operation

Thenga ibhanti ye-aquarunning

ixabiso ibhanti ye-Aquarunning

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Izinto ze-2 ze-aquarunning efunekayo: Izihlangu ze-Aquarunning

Ngokumalunga nokwenza i-aqua-running, ukusetyenziswa kwezicathulo ezithile kwimidlalo yamanzi kucetyiswa kakhulu.

Iibhutsi zeCressi

Imbali yeCressi pool slippers

Amava eCressi azalwa ngo-1939 enkosi kubazalwana uEdigio noNanni, abanothando ngolwandle kunye nemvelo engokwemvelo yokuyila kunye nokwenza iiprototypes. Ngaloo ndlela baqala ubugcisa beemaski zokuqala zangaphantsi kwamanzi kunye nemipu. Kwi-1946, iimveliso zabo zaziwa kakhulu kangangokuba iCressi yangoku yasekwa eGenoa. Ukusukela ngoko, ishishini losapho liyaphuhla, liyile kwaye livelise iimpahla zemidlalo elizithengisayo kwihlabathi liphela.

Iibhutsi zeCressi Reef

Izinto ezikhethekileyo izihlangu zePool Cressi Water Shoes

Cressi Water Shoes are iislippers ezisongayo Yenziwe ngezinto ezithambileyo, ezilastiki kunye nezilula. uyilo yodwa isiliphu esichasayoumhlakulo igqojoziwe phezu phantse yonke indawo yayo ukuqinisa kwizwane kunye nesithende. Ikhululekile kakhulu kumachibi okuqubha, izikhephe kunye neejethi, nazo zilungele ukuthatha uhambo.

• Yenziwe ngezinto ezithambileyo, ezilastiki kunye nezilula
• Islip kuphela
• ifotsholo enemingxuma
• Ikhululekile kakhulu kumachibi, izikhephe kunye neejethi
• Ilungele ukuhamba

Malunga nezihlangu zamanzi eCressi eef

Iislippers ezisongayo ezenziwe kwi-a izinto ezithambileyo, ezilastiki kunye nezilula. Ifanelekile kumadama okuqubha, amaphenyane kunye neendawo zokuqhawula amanzi.	umhlakulo ngu igqojoziwe phantse kuwo wonke umphezulu wayo, evumela ukuhamba komoya kunye nokuphuma kwamanzi.	Ukubambelela emhlabeni enkosi kwi I-sole exhathisayo y isiliphu esichasayo.	Isebenziseka kwaye ilula, kunye ne inzwane eyomeleziweyo kunye nesithende ukukhusela iinyawo ilungele ukuthatha uhambo.

Iibhutsi zeCressi Reef

Izinto ezikhethekileyo Iibhutsi zeCressi Reef

Uphononongo lwezihlangu zamanzi eCressi Reef

Iinkcukacha izihlangu zamanzi zeCressi Reef

Kuzo zonke iintlobo zemidlalo yamanzi Izicathulo ezifanelekileyo kuzo zonke iintlobo zezemidlalo zamanzi, ezikuvumela ukuba uzisebenzise emanzini, elunxwemeni okanye kumatye.	Izinto ezikumgangatho ophezulu Idibanisa i-1.5mm iiphaneli ze-neoprene ezikhaphukhaphu kunye neendawo eziphefumlayo ze-mesh eziguquguqukayo.	I-100% engatyibiliki Ukumelana kunye ne-100% engatyibiliki kuzo zonke iintlobo zemigangatho, eyomileyo okanye emanzi.	Ukuvalwa kweVelcro Inkqubo yokuvalwa kweVelcro ukwenzela inkxaso enkulu.

Cressi 1946 iibhutsi

Iimpawu zeCressi 1946 Iibhutsi

ICressi Aqua Shoes 1946 slippers are ukukhanya, ilungele ixesha lokukhulula kwaye ifanelekile ukuhamba ngesitrato, kufuphi namanzi kunye namanzi. Zikhusela iinyawo ukusuka kwisanti eshushu, amatye, iiurchins zolwandle, iindawo ezinamatye kunye namazantsi angalinganiyo. Zingasetyenziswa ngeenyawo ezingenanto. La Pala Yenziwe ngendwangu edibeneyo, ngoko yomile ngokukhawuleza kwaye ivumela unyawo ukuba luphefumle. I-sole inemingxuma ukuze kumpompoze amanzi, lome unyawo.

• Ilungele ukuhamba emhlabeni owomileyo nasemanzini
• Umnatha phezulu
• I-flexible kunye ne-perforated sole ukwenzela ukuba amanzi abaleke kwaye unyawo lome
• Ifumaneka ngemibala eyahlukeneyo eqaqambileyo

Cressi 1946 izihlangu pool ukucaciswa

I-sole inemingxuma ukuze kumpompoze amanzi, lome unyawo. Ngale ndlela, unyawo lunokubila lula xa kuthelekiswa nezinye izihlangu zamanzi eziqhelekileyo.	La Pala Yenziwe ngelaphu zichazwe, ngoko zomile ngokukhawuleza kwaye zivumela unyawo ukuba luphefumle. Esi sisombululo sigcina i unyawo olungena umoya nangezona ntsuku zishushu zasehlotyeni.	¡Iibhendi ze-elastic akukho mfuneko yokubopha! Ezi bands ukuvala phezu instep, ukuziqhelanisa naluphi na uhlobo ikhola, lo gama eyelets yentsimbi enevanishiBanika ukugqiba okukhethekileyo kwisihlangu.	I-buttress yelaphu kunye ne-logo ye-Cressi ibonisa isiphatho phezulu esinokusetyenziswa njengoncedo xa nxiba islipper.

Uphononongo lweCressi Boots

Uluvo lwevidiyo yeCressi booties

Okulandelayo, kule vidiyo bakubonisa iCressi 1946 Aqua Shoes Sports Shoes for Use Aquatic Use, Ikhululekile kakhulu kwaye iyaphefumla.

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

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Ubuchule be-Aquarunning

Aqua ukubaleka uqeqesho

Ziqhelanise ne-aqua running fitness

Ukuziqhelanisa nokubaleka okanye ukuhamba emanzini, kufuneka ungenise kuphela inxalenye yomzimba kuwo kwaye uhambe ngokulula. Ungabaleka okanye uhambe umva. Amanzi amatsha avuselela ukujikeleza kwegazi kwaye akhuthaze ukubuyiswa kwe-venous engcono kwaye emanzini anetyuwa siyazuza kwiityuwa zeminerali kunye nokulandela izinto ezikuyo. 

Iimpawu ze-Aquarunning: Iingcamango zokuziqhelanisa ne-sport swimming pool

Kwenziwa phi i-aquarunning?

Ngawaphi amanzi ukwenza i-aquajogg

Inokuqheliselwa zombini echibini-nokuba kunye nezixhobo ezenzelwe ukubaleka emanzini- naselwandle. 

Oku kukhethekileyo kuyakhula ngenxa yempembelelo yayo ephantsi kunye neenzuzo zayo zokubuyisela ukwenzakala

Unokwenza nini ukubaleka kwamanzi?

Aquajogg: Inokwenziwa ehlotyeni okanye nasebusika

nge-wetsuit, ngaphezu koko, emanzini kwi-12 okanye i-13 ° C, iikhalori ezininzi zitshiswa. Lilonke, amanzi sisixhobo soqeqesho esigqwesileyo njengoko ehlengahlengisa ngoko nangoko kumandla owenzayo kuwo, abonelela ngochaso kuwo onke amacala kwaye oku kulungile: 

Umahluko phakathi kodidi lwamanzi esiziqhelisa kuwo i-aquajogg

Ukuqeqesha ukungalingani ngokwawaphi amanzi esihamba kuwo

• Amanzi amatsha avuselela ukujikeleza kwegazi kwaye akhuthaze ukubuya okungcono kwe-venous.
• Kwelinye icala, amanzi anetyuwa azuza kwiityuwa zeminerali kunye nokulandelela izinto ezikuwo. 
• Kwakhona, emanzini kwi-12 okanye i-13 ° C, iikhalori ezininzi zitshiswa.

Uhamba njani kwi-aquajogging?

ukuma okuchanekileyo kwe emanzini

Injongo yalo msebenzi kukulinganisa ugqatso kumphezulu.

Ngengxaki ye-buoyancy isonjululwe ngebhanti, umntu kufuneka abeke umzimba kwaye ahambe ngolu hlobo lulandelayo:

• Umzimba ufunyenwe ikekele kancinci Kubaluleke kakhulu ukugcina ukuma okuthe tye kunye namagxa nje nge-perpendicular to the hips. Uninzi lwabantu abakhe babonwa phantsi kwamanzi bajonge phambili kakhulu. Ngokucacileyo i-buoyancy ichaphazela oku kukwazi ukuhlala uthe tye.
• Intloko iphumile emanzini kunye ne jonga phambili (hayi phantsi).
• Izandla zikhululekile ngaphandle kokutyhala okanye ukutyhala amanzi ngazo.
• Vala izandla zakho kancinci njengaxa ubaleka. Oku akugcini nje ukulinganisa ubuchule obuhle bokugijima, kodwa kukuthintela ekuqhatheni kunye nokuqubha endaweni yokubaleka emanzini. Musa ukusebenzisa izandla zakho njengamaphini.
• Ingqiniba zigobile 90º.
• El intshukumo yengalo yenziwa ukusuka emagxeni.
• Yiba nomfanekiso utsibela umphanda wewayini kwaye uwutyhalele ngasemva. Ingcamango kukuba uyagqithisa ngokwenene ukuhamba kwamadolo xa unyuka kwaye ulula umlenze wangemuva kakuhle.
• Dorsiflex iinyawo zakho. Nangona ungakwenzi oko ngengqondo emhlabeni, xa ubaleka iinzwane zakho zikhomba kancinci ngasezinqeni zakho. Zama ukugcina le ntshukumo yendalo yokubaleka.
• Isinqe sigobile 70º ngelixa idolo nalo liyagoba. Kwintshukumo yokuqondisa umlenze, i-hip yandiswe nge-5 ° ngelixa idolo landiswa ngokupheleleyo.
• Amaqatha aphinda enze i-dorsiflexion kunye ne-plantar flexion movements kunye nedolo kunye ne-hip.

Isikhundla soqeqesho lokubaleka emanzini

Isimo esifanelekileyo sokusebenzisa i-aquarunning echibini

Xa uqhuba ngaphantsi kwamanzi, umzimba kufuneka uhlale uthe nkqo ngokusemandleni, ugweme ukuthambekela phambili kwesifuba kwaye ugcine intshukumo elungelelanisiweyo yeengalo nemilenze efana nentshukumo abayenzayo xa bebaleka kumhlaba owomileyo.

Ukuhamba emanzini, ukuphakama apho amanzi abalulekile

Ukugqithiswa kokunyuka kwamanzi ukuqeqesha kwi-aquarunning discipline

Ukuphakama kokuphakama kwamanzi, kokukhona ukuchasana kuya kusenza

, eyona nto icetyiswayo kukuba ukuphakama kwamanzi akudluli esinqeni somntu, kubalulekile ukuphepha ukuhamba nge-tiptoe, kwaye ugcine umva wakho ngqo.

Amandla asetyenzisiweyo kuqeqesho lwe-aquarunning ngokwenqanaba lamanzi

Uthelekiso lwamandla asetyenziswayo xa kubaleka emhlabeni xa kuthelekiswa nokubaleka emanzini

Ubuchule be-Aquarunning

Kukho iindlela ezimbini zokusebenzisa ngaphantsi kwamanzi

Okokuqala, kufuneka kuqatshelwe ukuba zombini iindlela zokwenza umzimba usebenze ngendlela efanayo kwaye zifuna ubuchwephesha obufanayo.

1. Okokuqala kukho ubuchule be-aquarunning apho ubaleka namanzi ukuya esinqeni sakho apho ubaleka neenyawo zakho ziphumle emazantsi edama.
2. Kwaye okwesibini unayo enye indlela apho imbaleki intywiliselwa ngokwaneleyo emanzini kangangokuba iinyawo zabo zingenako ukuchukumisa umzantsi wedama. Kobu buchule besibini, iimbaleki ziphindaphinda intshukumo yokubaleka ngokuhlala kwindawo okanye ngokucotha ukuya phambili. 

Ubuchwephesha bokuziqhelanisa ngokuchanekileyo nokuqhuba i-aqua

Inxalenye yokusebenza kakuhle ibandakanya iiseshoni zokubuyisela ezisebenzayo kunye ne-passive. Zombini zibaluleke kakhulu ukulungelelaniswa okufanelekileyo, ukusebenza okungcono ngosuku lobuhlanga kunye nokuthintela ukulimala.

I-Aqua-jogging okanye ukuqhuba emanzini kunika inketho enkulu kwiseshoni yokubuyisela esebenzayo.

Inokuthi ithathe indawo yoqeqesho lwasemhlabeni ukuba ufumana ukwenzakala okuye kwandiswa yimpembelelo.

Ividiyo ye-aquarunning yobugcisa

Ividiyo emva koko ibonisa ubuchule kunye nesenzo sokuhamba ngaphantsi kwamanzi.

Iinguqu zokubaleka emanzini

Izinto ezintathu eziguquguqukayo zibonwa njenge-aquajogging:

I-1st ye-aquarruning variable: Zero impact

• Kwimeko yokuqala, sine-zero-impact aquajogging modality, ebandakanya ukubaleka nge-treadmill emanzini anzulu kunobude bakho.

2nd variable aquarruning: 80% impembelelo

• Ngaxeshanye, kukwakho nokhetho lwe-80% yempembelelo elele ekubalekeni okanye ekuhambeni echibini ngokuchukumisa ezantsi.

Utshintsho lwe-aquarruning yesi-3: Ibhendi entywiliselwayo:

• Okokugqibela, kukho uhlobo lwesithathu lwe-aquajogging, apho ibhande elingaphantsi kwamanzi lisetyenziselwa ukukwazi ukuntywila.

Indlela yokunyusa ukuchasana kwi-aquajogg

Indlela yokunyusa umgangatho wamandla okunyamezela komthambo

Indlela yokunyusa umgangatho wamandla wokuzilolonga

Ngokuhambelanayo, izandla kunye neengalo ziyakwazi ukuhanjiswa emanzini, enye inketho kukusetyenziswa kweengubo zezandla okanye ezinye izixhobo zokunyusa ukuchasana.

Izihlangu ezifanelekileyo zerabha zinconywa kakhulu ukunceda ukugcina ukutsalwa phantsi kwedama.

Ukufaneleka kwe-aqua ukubaleka ngamandla

 Ukulawula ukuqina komthambo kukulinganisa ukubethelwa kwentliziyo.

Nangona kunjalo, ayikhuthazwa ukuba isetyenziswe le parameter ukusukela ngenxa yeziphumo ezivela kuxinzelelo lwe-hydrostatic, isantya sentliziyo emanzini sehla phakathi kwe-10 kunye ne-17 ukubetha ngomzuzu.

Ngoko ke, kunzima kakhulu ukuqinisekisa ukuba ubunzima bomsebenzi bufanelekile kwinjongo yoqeqesho ngesantya sentliziyo (4).

Ngakolunye uhlangothi, izinto eziguquguqukayo ezifana ne-cadence okanye uluhlu lwe-perceived exertion (RPE) lubonakaliswe luthembekile ekulinganiseni ubunzulu kwi-aquarunning.

Okulandelayo, isikali esithile se-RPE se emanzini yenziwe nguDavid K. Brennan:

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Isalathiso sesiqulatho sephepha: I-Aquarunning (ukubaleka emanzini)

1. aquarunning yintoni na
2. Ukubaleka equleni: Kukude kangakanani xa kuthelekiswa nokubaleka emhlabeni
3. Ziziphi iingenelo zokubaleka nokuhamba emanzini?
4. Ukungahambi kwamanzi okuhamba kwamanzi
5. Izinto ezifunekayo ze-Aquarunning: Ibhanti ye-Aquarunning
6. Izinto ze-2 ze-aquarunning efunekayo: Izihlangu ze-Aquarunning
7. Ubuchule be-Aquarunning
8. Ukubaleka njani ngaphantsi kwamanzi?
9. Ukuzivocavoca kwe-aqua
10. Yintoni onokuyenza ukwenza i-aquajogging ibe mnandi ngakumbi?
11. i-treadmill yamanzi
12. Uhlobo oluthambileyo lwe-aquarunning: Ukuhamba echibini
13. Umculo we-aquarunning

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Ukubaleka njani ngaphantsi kwamanzi?

Loluphi uhlobo lokuzilolonga kwaye kunjani ukubaleka ngaphantsi kwamanzi?

Indlela yokwenza i-aquarunning?

Yonke into oyenzayo kumhlaba owomileyo ungayiphinda emanzini. Ukusuka kwindawo elula kakhulu 2 ukuzilolonga ukuya kumathuba esantya. Sincoma ukuba ufunde ukulingana ngasentla, kwaye ulungelelanise izakhono zakho zobuqu. Nangona kunjalo, unokwenza zonke iintlobo zokuzilolonga ezibandakanyiweyo kwisicwangciso esiqhelekileyo, ngaphandle kweenduli.

• Iiseshoni zesantya eside (i-tempo run).
• Ummandla we-2 okanye uqeqesho lokuhlaziya.
• Imvelaphi engaphezulu kwemizuzu engama-90.
• Iiseshoni ezimfutshane zesantya.
• Izikhewu.

Njengoko iqhelisiwe?

Ukubaleka uqeqesho echibini

Intshukumo kufuneka iqhutywe kwindawo enzulu ye-pool. Kuyo nayiphi na imeko, into ebalulekileyo kunqunyanyiswa ukunika imilenze ukuhamba ngokukhululekileyo, ngaphandle kokuchukumisa umzantsi ngeenyawo. Oku kunika ithuba lokwandisa iindlela ezizezinye kwimisebenzi eyahlukeneyo yokufudumala.

Ukuze ukwazi ukubamba kwaye uhlale udada kufuneka ugcine indawo echanekileyo yomzimba. Kufuneka ugcine intloko, intamo kunye namagxa akho ngaphandle kwamanzi, kunye nomzimba wakho wonke kuwo, uzama ukugcina umboko wakho ume nkqo.

Ukufezekisa esi sikhundla, sebenzisa ibhatyi yobomi, ukudada kwesisu okanye ibhanti logwebu. Nangona kunjalo, kukho kwakhona i-submersible treadmills, enokubonelela ngokuthembeka okukhulu emanzini kunye nesantya soqeqesho olumiselweyo.

Iingalo kunye nemilenze kufuneka zinikwe intshukumo efanayo nokubaleka, kunye neentshukumo ze-cyclical, ukugcina ukuma komzimba kufana ne-trot eqhelekileyo, rhoqo phambili kunye nentloko ephakanyisiweyo.

Isicwangciso sesiqhelo siya kuxhomekeka kwiimeko zomzimba apho siqala khona kunye nokhuseleko kunye nezakhono ezifunyenwe echibini. Ngokubanzi, uchungechunge lwe-4 okanye lwe-5 lunokwenziwa, ukutshintshana kwamaxesha okubulawa ngokuphumla, okanye ngokuqina okuphantsi okanye okuphezulu.  

Njengalo lonke uqeqesho, lufuna ukufudumala kwangaphambili kunye nokuzivocavoca okuphantsi ekugqibeleni.

Indlela yokwenza i-aqua eqhuba ukufaneleka kwe-aqua

Inkqubo yokuziqhelanisa kakuhle nokufaneleka kwamanzi emanzini

1. Ukuqala, ukuqaliswa komsebenzi kucetyiswa ukuba kufudumale ngokwenza imijikelezo embalwa.
2. Gcina ukuma okuthe tye kunye namagxa akho e-perpendicular nje kwi-hips yakho.
3. Vala izandla zakho ngobunono xa ubaleka.
4. Ukugqithisa ukunyakaza kwamadolo xa unyuka kwaye ulula umlenze wangemuva kakuhle.
5. Dorsiflex iinyawo zakho. xa ubaleka iinzwane zakho zikhombe kancinci ngakwi-shins zakho, ke zama ukuba ungalibali le ntshukumo yendalo yokubaleka.
6. Emva koko, siya kuqala ukusebenza kwiitempos ezahlukeneyo, ngaphezulu okanye ngaphantsi ngokukhawuleza, kuqeqesho oluncinci lwemizuzu engama-45.
7. Okokugqibela, phawula ukuba xa uqhuba ngaphantsi kwamanzi ungasebenzisa ibhanti le-flotation, elicetyiswayo kubaqalayo de bazive bekhululekile emanzini ukuba baqhubele phambili ekusebenzeni ngaphandle kwebhanti.

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Ukuzivocavoca kwe-aqua

Ukuzivocavoca okwenziwa ikakhulu kwi-aquarunning kukufuduswa.

Inkalo yokuqala yoqeqesho oluqhutywa kakhulu ngokubaleka kwe-aqua kukuba lunokwenziwa ukusuka ekutsibeni nasekubuyeni ukuya kwiiyantlukwano zamanyathelo ahlukeneyo anje ngomkhondo omde nomfutshane, amanyathelo amafutshane, i-trot step, ijoni elincinane, njl.njl.

Nangona, kwezinye izigaba sinokuzisa ukuzivocavoca okuthe ngqo okufana neFartlek ephucula ukusebenza kakuhle kwentliziyo kunye nezo zibandakanya umzimba ophezulu okanye ezo zinceda ukuzinzisa kunye nokulinganisela ibhande le-pelvic okanye i-core.

Ngendlela efanayo, umsebenzi we-lumbar kunye nesisu nawo uyimfuneko kwi-posture echanekileyo kugqatso.

Iintlobo zokuzilolonga emanzini

Zilolonge iiprototypes zokuqhuba emanzini

• Ukutsiba: Ukuzisa amadolo esifubeni emanzini kuqinisa imilenze kunye neempundu. Ukuxuma kunokuhluka kwaye kwenziwe ngokuvula kunye nokuvala imilenze, ngomlenze omnye okanye kunye neenyawo kunye, kwiindlela ezahlukeneyo ... rhoqo usebenzisa impembelelo ephantsi yamanzi kumathambo kunye namalungu kwaye, ngoko ke, ingozi ephantsi yokulimala.
• Ukukhaba: Ukugcina umva ngokuthe tye kunye nesisu esiqinileyo, ukukhaba kunikezelwa ngeendlela ezahlukeneyo, ngaphambili, ngasecaleni kunye nasemva, ukuqinisa i-buttocks kunye nokufumana ithoni ye-muscle kunye namandla kwi-hips kunye nesisu. Enye indlela yokutshisa isisu kunye nomlenze wamafutha.

Isicwangciso soqeqesho lwe-Aquarunning

Imithambo yokwenza kwi-aquarunning Workout

• Ukuqala kufuneka uhlale wenze ukufudumala, i-10 okanye i-15 imizuzu.
• Ixesha: Baleka ngamandla aphakathi kwimizuzu emi-5 kwaye uphumle i-1 okanye imizuzu emi-2. Yenza ngaphezu kwezihlandlo ezibini.
• Regularity: Akunyanzelekanga ukuba utsibe emanzini kwaye uqale ukubaleka ngathi uyaphambana. Into ebalulekileyo kukuba usasaze umthambo kwimizuzu engama-30 ukuya kuma-45 ukuze ukwazi ukuhambisana nesingqisho esicelwa ngumzimba wakho kuwe.
• Embindini wendawo enzulu (kude nemida), wandisa iingalo zakho emnqamlezweni kwaye wolule imilenze yakho: enye phambili kwaye enye ngasemva. Ngokukhawuleza sondeza iingalo zakho emzimbeni wakho kwaye wolule imilenze yakho kunye.
• Phinda umthambo ngokutshintshanisa imilenze. Ukunyathela ngonyawo olunye ezantsi kunye nokuxhasa isandla esinye emphethweni, beka umzimba wakho unxuse eludongeni.
• Yizisa omnye umlenze phambili, umva kwaye usasaze i-perpendicularly kangangoko kunokwenzeka. Emva koko tshintsha imilenze.

Itheyibhile yokuzivocavoca ye-Aquarunning

Ukuzilolonga kakuhle kwe-aquarunning

• Imizuzu emi-5 yokuhamba ngokudibeneyo ngaphandle kwamanzi.
• Ukufudumala kwemizuzu emi-5 emanzini.
• Imizuzu engama-35 yokubaleka emanzini, nokuba sisiphi na isitayile.
• Imizuzu eyi-15 yesantya esilula.
• Imizuzu eyi-10 yokuzivocavoca okuthile (inokuba naluphi na uhlobo).
• Imizuzu eli-10 yokunciphisa isigqi sokuphumla.
• Imizuzu emi-5 ikhupha ngeentshukumo ezicothayo kakhulu.

uqeqesho lwexesha elide

Ubume boqeqesho lwexesha elide kubantu abanobuchule obufanelekileyo kunye nemeko eyaneleyo yomzimba inokuba ngolu hlobo lulandelayo (2):

• Uqeqesho 1 (ixesha lilonke 35 min.):
  • 8 imizuzu kwinqanaba le-2 (isikali seBrennan).
  • 7 imizuzu kwinqanaba lesi-3.
  • 6 imizuzu kwinqanaba lesi-3.
  • 5 imizuzu kwinqanaba lesi-3.
  • 4 imizuzu kwinqanaba lesi-3.
  • Imizuzu emi-3 kwinqanaba 3-4
  • Iiseti ezi-2 ze-1 min. kwinqanaba 4-5.

• Uqeqesho lwe-2 (ubude be-25 min.)
  • Uchungechunge olu-1 lwemizuzu ye-10 kwinqanaba le-3 (isikali seBrennan).
  • Uchungechunge olu-1 lwemizuzu eyi-10 kwinqanaba le-3-4.
  • Uluhlu olu-1 lwemizuzu emi-5 kwinqanaba lesi-4.

Inkqubo ye-Aquarunning: uqeqesho lwekhefu loluhlu

Emanzini kuyenzeka ukuba kuqhutywe uqeqesho oluphezulu (2):

• 32 imizuzu yoqeqesho
  • 10 iiseti ze-1:30 imiz. kwinqanaba le-3-4 (isikali seBrennan).
  • Iiseti ezi-10 ze-1 min. kwinqanaba 3-4.
  • Iiseti ezili-10 zemizuzwana engama-45 kwinqanaba le-4-5.

iseshoni ye-aquarunning

I-Aqua ebaleka iklasi yevidiyo ye-aquarunning exercises + ukuqubha

Siza kwenza umgangatho ophezulu wesiqhelo equleni.

Ukudibanisa i-Aqua ukubaleka kunye nokuQubha, isantya sokuziqhelanisa ne-ROUTINE

1. IBHUTTERFLY Ungenza: a) Iimitha ezingama-25 ngesantya esikhawulezayo b) imizuzwana engama-40 ukuya kumzuzu omnye

2. Ukubaleka echibini, unokuba nengxowa yesanti emagxeni akho. 1 umzuzu ukuya kubuninzi

3. EMVA a) 25 okanye 50m b) 40 umzuzwana ukuya kumzuzu omnye

4. Qhuba umzuzu we-1 ukuya phezulu, uthwale isaka kwicala lasekunene

5. Freestyle okanye ukukhasa a) 25 okanye 50m ubuninzi b) 40 imizuzwana okanye 1 umzuzu

6. Qhuba umzuzu we-1 ukuya kubuninzi, ulayishe isaka kwicala lasekhohlo

7. Isifuba a) 25 okanye 50m max b) 40 imizuzwana okanye 1 umzuzu

I-Aqua Jogging kunye neVidiyo yeNdlela yokuQubha ukutshisa amanqatha!

Iklasi ye-Aquarunning

Ukuzivocavoca kwe-Aquarunning ukubaleka ngokukhawuleza okanye ukomeleza kunye nokuchacha kukwenzakala

Ukuqala, xelisa iintshukumo ezibalekayo.

Xa sibekwe ngokuchanekileyo, siya kuqhubeka nokwenza iintshukumo ekufuneka sizenze xa sibaleka kwindawo ezinzileyo. Umlomo kufuneka ube phezulu ngokwaneleyo phezu kwamanzi ngaphandle kokuba ubuyisele intloko ngasemva kwaye ukwazi ukuphefumla ngokuqhelekileyo. Intloko kufuneka ijonge phambili endaweni yezantsi. Umzimba uhamba phambili kancinci, ngaphandle kokwenza impazamo yokwayama kakhulu. Gcina umqolo wakho ungathathi hlangothi. Ukushukuma kwengalo kufana ngqo naphezu komhlaba. Siya kuhambisa imilenze kwi-posture posture, sigobe i-hips malunga ne-60-80 degrees. Nangona iintshukumo zethu zihamba ngokukhawuleza okanye kancinci, asikwazi kuhamba, siya kuhlala kwindawo ezinzileyo kulo lonke ixesha lokuzilolonga kwaye siya kufuna indawo encinci.

Imithambo ye-running pool ukuphucula indlela yokubaleka

I-Aqua-jogging: Imithambo emibini yokuphucula ukuma xa ubaleka

Okulandelayo, kule vidiyo sichaza izinto ezi-2 onokuziqhelanisa echibini ukuze uphucule indlela yakho yokubaleka. Ngokucacileyo akunyanzelekanga ukuba uyenzile echibini, ezi zinto zimbini zisisiseko zizinto onokuzenza emhlabeni. Eyokuqala kukukhumbula ukugcina amanqindi akho ekhululekile kwaye angavalwanga ngokupheleleyo. Obo bunzima bubangela uxinzelelo entanyeni kwaye kukwenza ubaleke kakhulu, uchithe amandla ngokungeyomfuneko. Okwesibini kukuziqhelanisa nokuthatha i-stroke ukusuka phambili ukuya ngasemva. Abanye abantu banqumla iingalo zabo phambi kwesifuba ngendlela ebaxiweyo. oku akukuncedi ukubaleka ngcono. Kungcono, ngokutsho kweengcali, ukucinga ukuba ubufuna ukubetha umntu emva kwakho ngeengqiniba zakho. Ngoku, ayisiyiyo yonke istrowuku oyenzayo ngokugqithisela umva. Intshukumo kufuneka igudileyo kwaye ibe yendalo

Idama lokubaleka liphucula indlela yokubaleka

Yintoni onokuyenza ukwenza i-aquajogging ibe mnandi ngakumbi?

Siyavuma ukuba lo msebenzi ungadinwa ngandlel’ ithile. Ngokuqiniseka ngokupheleleyo uya kuba ngoyena mntu ucothayo echibini kwaye ixesha lihamba kancinci kakhulu xa usuka kwelinye icala uye kwelinye. Ukusingatha oku sicebisa:

• Fumana i-iPod engangeni manzi okanye ii-headphones zebluetooth ezinokungqamaniswa ngaphezu kweemitha ezili-100 (Bluetooth 5.0)
• Bopha ibhanti elastiki / intambo bungee kuneembaleki basebenzisa i-buoyancy strap kwaye bazama ukubaleka emanzini ngokuqhubekayo kwaye babambe ukuxhathisa imizuzwana emininzi nangaphezulu.
• Fumana iqabane loqeqesho.
• Dlala ngengqondo yakho. Betha i-laps yakho ngeyure, umjikelo wakho okhawulezayo, njl.
• Khumbula ukuba kutheni uthathe isigqibo sokuhamba emanzini kwasekuqaleni.

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i-treadmill yamanzi

Imodeli yoku-1 ye-treadmill yasemanzini

I-Waterflex AquaJogg i-treadmill engaphantsi kwamanzi

"Ukutyhala ngokulula" inkqubo yokuvula

Ukuvula: tyhala i-lever kwaye uvumele iqonga lihle phantsi emhlabeni. Ilula kwaye ayifuni.
Ukuvalwa: tsala i-lever kwaye uphakamise iqonga ngonyawo lwakho. Mamela iteyiphu ukuze ucofe ukuqinisekisa ukuba ivalwe kakuhle.

Iimpawu ze-Aquatic treadmill

· Izinto: I-100% ye-AISI 316L yensimbi engenasici
· Gqiba: intsimbi epolishiweyo ngonyango lwe-anticorrosive
· Inkqubo: i-treadmill esongwayo
· Ibhanti yentloko: indawo esebenzayo 38 x 118 cm. Cofa i-13%
· Amavili: ibhola ethwele amavili amhlophe anti-scratch, intshukumo lula
· Uzinzo: i-skids emhlophe yozinzo kunye nokukhusela umkrwelo
· Ukwaleka: ilungele zonke izigqubuthelo (PVC, iithayile, ipolyester, njl ...)
· Ubunzima: 32 kg
· Imilinganiselo: L.67 x l. 135 x H. 128 cm (ubukhulu)
· Imilinganiselo isongiwe: L. 56 x l. 62 x H. 128 cm (ubukhulu)
· Ubunzulu: 0.90 ma 1.50 m

Isaziso se-Waterflex underwater swimming pool

Iimveliso ze-Waterflex zifanelekile kuwo onke amachibi ane-PH ephakathi kwe-7.0 kunye ne-7.4.

· Iimveliso kufuneka zikhutshwe equleni xa kusenziwa unyango oluthile.
Azinakufakwa kufutshane nemilomo yokukhupha
· Iimveliso kufuneka zikhutshwe equleni kwaye zicocwe ngamanzi acwengileyo emva kokusetyenziswa ngakunye.

Ukusebenza I-Poolstar Aquajogg Waterflex Underwater Pool Treadmill

Isebenza njani iPoolstar Aquajogg Waterflex pool treadmill

Amanzi Fitness Treadmill Price

I-Waterflex AquaJogg -I-Fitness Treadmill

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Imodeli ye-2 ye-treadmill yasemanzini

I-Aquajogg Air swimming pool mat yokuhamba

I-Waterflex – imathi yedama lokuqubha

I-Aquajogg Air mat yeyokuqala ukusebenzisa isakhelo se-aluminiyam enodizisiweyo kunye nemivalo yenkxaso esuswayo. Sebenza ekomelezeni izihlunu ngesantya sakho, ukuxhathisa kunye nokubuyisela kwisimo sangaphambili ngokukhuselekileyo ngozinzo olubalaseleyo. I-AquaJogg yenzelwe ukusetyenziswa kwemihla ngemihla kunye nokuqina kwiqela okanye kwizifundo zomntu ngamnye. Ingasetyenziswa ngaphandle kwezicathulo. Inkqubo yokusonga entsha inika indawo encinci kwaye amavili abicah yenza kube lula ukufumana amanzi ngaphandle kokumakisha umgangatho.

Into evikela amanzi.

Ingcaphephe kwi-aquavitality, i-Waterflex izibophelele ekusebenzisaneni nemilo yakho.

Ukususela ekusekweni kwayo, i-Waterflex izibophelele ekwenzeni ukuba ukufaneleka kwamanzi kufikeleleke kubo bonke.

Injongo yalo kukubonelela ngoluhlu olupheleleyo lweemveliso ezisemgangathweni ukuhlangabezana neemfuno zeengcali.

Kwintliziyo yeProvence, phakathi kwesithethe sokhokho kunye nokutsha, i-Waterflex yenziwa. Iqumrhu eliselula, eliguqukayo elikwinguqu epheleleyo, eqhutywa bubuchule kunye namava eqela leqela leenkokeli zalo.

Ixabiso le-Swimming Pool Walk Mat Tape

I-Waterflex-iMat yokuHamba yechibi i-Aquajogg Air 128x67x135 cm Poolstar WX-AQUAJOGG2, imibala eyahlukileyo / imodeli

[amazon box= «B07R8GX9G8» button_text=»Thenga» ]

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Uhlobo oluthambileyo lwe-aquarunning: Ukuhamba echibini

Yintoni ehamba echibini

Kuthetha ukuthini ukuhamba echibini

EUkuzivocavoca kwamanzi okuhamba echibini, njengoko igama layo libonisa, umsebenzi ophantsi obandakanya ukuhamba echibini.

Ngokwenyani, ukuhamba emanzini kuvelisa ukuhla koxinzelelo lwamathambo, amalungu kunye nezihlunu.

Ukongezelela, amanzi anika ukuchasana kwendalo, okunceda ukuqinisa imisipha.

Ngubani ohamba emanzini?

Uluntu lufanelekile ukuhamba equleni

Ukuhamba emanzini, nokuba kusechibini okanye elwandle, ngumsebenzi ogqibeleleyo we-aerobic kubantu bazo zonke iintlobo zeemeko..

Ngamanye amazwi, umdlalo we-swimming pool wokuhamba ngaphakathi kuwo ulungelelaniswe kubo bonke abaphulaphuli

Ngokuhambelana ilungele abantu abadala abangadli ngokudlala nawuphi na umdlalo kubantu abaselula.

Enyanisweni, olu qheliselo luya lusandaUninzi olucetyiswayo kubantu abadala abaye babandezeleka ngenxa yokulimala kwemisipha, amalungu okanye amathambo.

Ukuhamba echibini kuluncedo

ukuhamba echibini ukunciphisa umzimba

1. Kuyimfuneko ukugxininisa ukuba ukuhamba echibini kuqinisa intliziyo.
2. Yehlisa uxinzelelo lwegazi.
3. Olunye uphawu lokuhamba echibini lixesha elifanelekileyo lokujikeleza
4. Utshisa iikhalori kwaye unolawulo oluluncedo lobunzima.
5. Enye inkalo kukuba inceda ukulawula i-glucose.
6. Ithoni kunye nokuqinisa imisipha emanzini
7. Ukuhamba emanzini kuphucula ibhalansi
8. Kuluncedo kakhulu kubantu abanesifo samathambo ukuziqhelanisa nokuhamba emanzini echibi elishushu,
9. Okokugqibela, ukuhamba emanzini ngumsebenzi ogqibeleleyo wokulwa noxinzelelo kunye noxinzelelo oluqokelelweyo.

Indlela yokuhamba echibini?

Unokuhamba kancinci okanye uhambe ngokukhawuleza, ngokwandisa isantya, unyusa ukuqina koqeqesho.

Xa uziqhelanisa nalo msebenzi, uya kufumanisa ukuba unyanzelekile ukoyisa ukuxhathisa kwamanzi, kwaye kukuba, amanzi anika ukuxhathisa ngokulingana nomzamo owenziwe ngokuchasene nawo.

Ukuhamba emhlabeni kunenzuzo kakhulu kodwa, ukuba uyayenza emanzini, uya kusebenzisa imisipha kunye namalungu akho ngakumbi ukususela ekubeni ukuchasana kwamanzi kuyahluka phakathi kwe-4 kunye ne-42 ngamaxesha ngaphezu komoya, konke kuxhomekeke kwisantya sokuhamba. uyayenza . Ukukhawuleza uhamba emanzini, ngakumbi ukuxhathisa uya kufumana kuwo. 

indlela yokuhamba phezu kwamanzi

• Ukuhamba emanzini, ukuphakama apho amanzi kubaluleke khona, ukuphakama kwayo, ukuchasana ngakumbi kuya kusenza, eyona nto icetyiswayo kukuba ukuphakama kwamanzi akudluli esinqeni somntu, kubalulekile. ukuphepha ukuhamba ngetiptoe yima, kwaye ugcine umqolo wakho uthe tye.
• Ngokuhamba kwamanzi ukuya esinqeni sakho, hamba ukusuka kwelinye icala le-pool ukuya kwelinye, uthatha amanyathelo angaphambili kwaye emva kwemizuzu emi-2, ukuze usebenze kwaye ufudumale umzimba wakho.
• Yandisa isantya ukwandisa ukuqina koqeqesho ngamaxesha athile.
• Kwakhona sebenzisa izandla zakho ukuze usebenzise izihlunu zeengalo, kufuneka ubeke izandla zakho phantsi kwamanzi kwaye uzisonge emva naphambili, njengaxa uhamba. 
• Ungasebenzisa ubunzima bamanzi ukubamba ezandleni zakho njengoko uhamba. 
• Zama ukwenza lo msebenzi ubuncinane imizuzu engama-20 ngaphandle kokuyeka, kabini okanye kathathu ngeveki. Yongeza ixesha kunye namandla njengoko ufumana kulula.

Iingcebiso zokuhamba echibini

Ukuba ngokwenene ufuna ukuthatha ithuba kolu qeqesho, kuya kufuneka wenze iindlela zesiqhelo: 

1. Okokuqala, tshintsha isantya kunye namandla akho ngamaxesha athileOko kukuthi, thatha iihambo ezimbalwa ujikeleze ichibi ngesantya esicothayo kwaye ngokukhululeka ukuya kwiihambo ezintathu ngesantya esikhawulezayo kunye nokuxhathisa ngakumbi emanzini. Ngale ndlela uya kuqeqesha izihlunu zakho ngcono kwaye uya kuqinisa intliziyo yakho, kwaye, ngokuqinisekileyo, ukutshisa amanqatha amaninzi. 
2. Kwakhona sebenzisa izandla zakho ukusebenzisa imisipha yeengalo. Ungayenza ngeeglavu zedama le-neoprene ukuqinisa imithambo kwaye usebenze umzimba wakho ongaphezulu nangakumbi. Kufuneka ubeke izandla zakho phantsi kwamanzi kwaye uzijiwulisele emva naphambili, njengaxa uhamba. 
3. Ngaphezu kwako konke, khumbula ukuba unokuzisebenzisa ezinye izicathulo ezifanelekileyo ze-pool ukuba ufuna ukukhusela iinyawo zakho. Kanye kunye ne-t-shirt ekhululekile kunye neemfutshane ukudala ukuchasana ngakumbi. Ngale ndlela uya kuziqeqesha ngakumbi. 
4. Ngokufanayo, ukuba ubusenza lo msebenzi kangangexesha elithile kwaye uqaphele ukuba uya usiba lula, lixesha lokuthatha isantya okanye ukongeza ukuxhathisa. Unga sebenzisa ubunzima bamanzi ukuyibamba ngezandla zakho ngelixa uhamba. 
5. Ukugqiba, zama ukuziqhelanisa nalo msebenzi ubuncinane imizuzu engama-20 ngaphandle kokuyeka, kabini okanye kathathu ngeveki. Yongeza ixesha kunye namandla njengoko ufumana kulula.

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Umculo we-aquarunning

Umculo we-aquarunning kwi-pool edibeneyo yokuhlanganiswa

Ukuqulunqwa komculo we-aquajogging spring 2021

Umculo we-aquarunning kwi-Latin pool