Yintoni i-aquagym, umdlalo wamanzi oqhutyelwa echibini

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En Ok pool Reform Sikubonisa iphepha malunga: Yintoni i-aquagym, umdlalo wamanzi oqhutyelwa echibini.

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Yintoni i-aquagym

Aquagym yintoni na?

Ukuqala, i-aquagym luqeqesho lwezemidlalo oluyantlukwano lwe-aerobics kubo bonke ababukeli olwenzeka kwindawo ehlala emanzini (ngokubanzi idama lokuqubha), ngoko ke, ngokucacileyo, lwenziwa emanzini; kwaye idibanisa inzuzo ye-aerobics okanye i-aerobics kunye nokuqubha.

Livela phi igama elithi aquagym?

Igama elithi aquagym livela ekuxubeni amagama, igymnastics kunye namanzi.

Yaziwa ngawaphi amagama?

I-Aquagym yaziwa ngala magama alandelayo: i-aqua gymnastics, i-aquaaerobics, i-aqua-fitness, i-hydrogymnastics, i-aquagym, i-aquaaerobics, i-aquatic fitness okanye i-aquatic aerobics.

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Imvelaphi kunye nezifundo malunga nokomelela emanzini

Ivela phi i-aquagym?

Ngaphezu kwako konke, imidlalo yasemanzini ngeenjongo zokuzonwabisa kunye nokubuyisela kwisimo sangaphambili ibuyela umva indlela ende,

1. Ukuqwalasela ukuba kuyaziwa ukuba uHippocrates sele esebenzise amanzi njengomthombo wonyango lwezifo ngonyaka we-460 BC.
2. ; Kwangaxeshanye, amaRoma ayesebenzisa amanzi abandayo okanye ashushu ngeenjongo ezahlukeneyo.
3. , yaye namaGrike nawo ayewanandipha amanzi.
4. Ngokunjalo, ukusukela kuloo mzuzu kude kube namhlanje, ibikhona kwaye iyaqhubeka nokubeka uluhlu olubanzi lwemisebenzi eyahlukeneyo ukuthatha ithuba lemidlalo yasepool.

Uphando malunga ne-aquagym

I-Aquagym: owona mdlalo uphumeleleyo we-pool

Namhlanje, uphando luqinisekisa ukuba i-aquagym ngowona mdlalo ubalaseleyo kwaye uphelele ukwenza echibini.

Uphononongo lwempumelelo ye-aqua-fit eyenziwa koomakhulu

MieNgeli xesha, uhlolo olwenziwa yi-Federal University of Sao Paulo (eBrazil) kwaye lwapapashwa kwiphephancwadi elithi "Geriatrics Gerontologie International" lithelekisa amandla okwenza imidlalo echibini ngokuchasene nokwenza emhlabeni kubantu abadala kwaye umphumo waba kukubonisa ukuba. i-aquagym iyasebenza kakhulu.

Lwaqhutywa njani umfuniselo wokomelela emanzini

Ukuchaneka ngakumbi kuvavanyo olunjalo, abafazi abakhulileyo abasempilweni abagcina ubomi bokuhlala beza, ababedlala iiveki ezili-12 emanzini kunye nabanye abafazi benza oko emhlabeni.

Emva kwekhosi ekuthethwa ngayo, kwaqinisekiswa ukuba ubunzima bomzimba, izinga lokubetha kwentliziyo, amandla e-aerobic, ukuguquguquka kunye nokuqina kwakufana kakhulu phakathi kwamaqela amabini.

Isiphelo: Ukufaneleka kwe-aqua kwandisa kakhulu amandla e-cardiopulmonary kunye ne-neuromuscular

Nangona kunjalo, amandla e-cardiopulmonary kunye ne-neuromuscular fitness kubasetyhini abadala abasebenzisa emanzini baphuculwe kakhulu.

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Namhlanje i-aquaaerobics ngumdlalo osefashonini

Ukomelela kwe-Aqua: isihloko esithandwayo sezemidlalo echibini

Okwangoku, ukomelela kwe-aqua kuye kwaba yenye yezona ndlela zixhaphakileyo zokuzilolonga emanzini kunye nabona babathandayo, ngakumbi phakathi koluntu lwabasetyhini..

Indlela igymnastics yamanzi iye yavela ngayo

Ukukhula kwe-aqua gymnastics

I-Aquagym iye yakhuthazwa ngakumbi nangakumbi, ngelixa kwangaxeshanye idibanisa ngakumbi nangakumbi.

Ngokufanayo, i I-Aquagym sisandulela sayo yonke eminye imidlalo ye-pool, leyo sinokuyifumana ngoku kwindawo yokuzivocavoca.

Ubandlululo kwi-aqua-gym: Iminyaka emininzi yayibonwa njengomsebenzi olinganiselwe kubantu abadala

Ukujongelwa phantsi kokufaneleka kwamanzi

Ngokuchaseneyo neenkolelo zokuba yinto yokuzonwabisa yabantu abadala, yingcamango engaphambili ngokupheleleyo.Nangona kunjalo, kuba i-aqua gym ngumdlalo wedama ogqibeleleyo kwaye onenzuzo ephezulu kunye nokuqina okuphakathi apho sibandakanya umzimba uphela kwaye siphumeze intaphane yeenzuzo, emzimbeni nasengqondweni.

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Kutheni ukhetha umdlalo wamanzi?

Inzuzo esembindini yemidlalo yasemanzini: indawo ephuhliswa kuyo

I-Hypogravity inciphisa impembelelo yomzimba kunye nomhlaba kunye noxinzelelo kumalungu.

Inzuzo enkulu yeI-gymnastics yasemanzini yindawo apho iphuhliswa khona, amanzi, kuba iququzelela zonke iintshukumo kunye nokunyamezela okukhulu ukukhathala (i-hydrogravity).

Kutheni umsebenzi womzimba emanzini?

Imvelisoumsebenzi wokwenza umthambo womzimba emanzini usekelwe kubukho bokumelana okubangelwa ngamanzi, ethintela kakhulu izenzo, iintshukumo okanye iimpembelelo, ngendlela yokuba izisu zesisu zivuselelwe ukuze zizinzise ukuze zingawi kwaye zivuselele into yokuba ngokuhambisa nje iingalo emanzini kufana nokusebenzisa ubunzima .

Ngaphaya koko, imithambo emininzi eyenziwa emanzini ayinakwenzeka ukuba yenziwe kwindawo yokuzivocavoca, nto leyo ebulela kuyo, umzimba uxhaswa kwaye uwuvumela ukuba udadadada, uwunike inkululeko enkulu.

I-Hypogravity inciphisa impembelelo yomzimba kunye nomhlaba kunye noxinzelelo kumalungu. Oku kukuvumela ukuba wenze imithambo emide kwaye rhoqo, kwaye ngaphandle komngcipheko wokwenzakala. Ikwanceda abantu abanokunyakaza okuncitshisiweyo ngokuzikhulula kubunzima obubangelwa bubunzima. Ngaphaya koko, ijimnastiki yasemanzini ngaphakathi kwesakhelo somsebenzi wokuzonwabisa inika ingxelo yeenzuzo ezibonakalayo ngokwasengqondweni.

Ezinye iingenelo zemidlalo yedama lokuqubha

Izibonelelo ezingakumbi zemidlalo echibini

• Okokuqala, Uya kubandakanyeka kwaye uqinise yonke imisipha.
• Ngaphandle kwalonto, Uya kwandisa umthamo we-cardiorespiratory.
• Uya kukhuthaza ukuxhathisa ngokomzimba.
• Ngaphandle kwamathandabuzo, uya kuthoba umzimba.
• Uya kuphucula ukujikeleza.
• Uya kutshisa iikhalori ezininzi ukuya kuthi ga kwinqanaba lokuba amanzi asebenze njengolunye uxhathiso.
• Ngaxeshanye, kuya kukunceda lungisa kwaye womeleze ukuma komqolo.
• 9. Iphucula impilo yengqondo, kuba kunciphisa uxinzelelo kunye noxinzelelo.
• Ngamafutshane, imidlalo yamanzi echibini ifanelekile yonke iminyaka..
• Ukuqukumbela, nabani na angawonwabela ngokwenza a ingozi ephantsi kakhulu yokwenzakala kuba akukho zimpembelelo.

Iinzuzo ze-Aquagym

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Izibonelelo zoku-1 ze-Aquagym: fezekisa impilo yomzimba ngokunciphisa umzimba kunye nokwenza isitayile sakho

Ilungile kwimpilo yakho yomzimba

Nge-aquagym, imeko yomzimba jikelele iphuculwe, kuba ukuzivocavoca kwayo kufezekisa ukulungelelanisa kwiindlela ezahlukeneyo zokubhukuda.

Kutheni i-aqua gymnastics ilungile kwimpilo yakho

• Ngokwemvelo, i-aquagym yomeleza ukuphuhliswa kwemisipha.
• ivuselela ukubetha kwentliziyo kwaye yehlise izinga lokuphumla kwentliziyo.
• kuphucula ukuphefumla kunye
• Ngokufanayo, ikhuthaza ukuxhathisa kwemisipha ngokubanzi, oku kungenxa yokuba zonke izihlunu zomzimba (amaqela amakhulu emisipha) zisebenza ngexesha lomsebenzi wonke.
• Ikhuthaza ukuhamba kwegazi, kuba uxinzelelo lwe-hydrostatic luququzelela ukubuya kwe-venous, ukuphucula ukujikeleza kunye nokunciphisa i-edema, imeko efanelekileyo kakhulu kubasetyhini abakhulelweyo kunye nabo banemithambo ye-varicose.
• Ikhusela isifo sentliziyo
• Ngenxa yokuchasana kwamanzi, sinciphisa amathuba okulimala, ukutsalwa okuqinileyo okanye izihlunu ezibuhlungu ukuya kwipesenti engabalulekanga, njengoko zonke izithonga zihlanjululwa kwaye akukho zimpembelelo ezingenabungozi.
• Kungakhathaliseki ukuba, iintshukumo zihamba kakuhle kwaye zimanzi, ngoko amajoyina asebenza kakuhle kwaye azuze ukuguquguquka ngaphandle koxinzelelo; Ngaphezu koko, iphucula umsebenzi odibeneyo kunye nethoni yemisipha.
• Ngenxa yoxinzelelo, amajoyina ahlupheke impembelelo encinci ngexesha lokutsiba, into ebaluleke kakhulu kubantu abaneemeko ezikhethekileyo ze-postural, ngenxa yokutyeba, abantu abane-osteoporosis kunye nabasetyhini abakhulelweyo.
• Ehlabathini lonke, iphelisa amafutha kwaye inqanda ukutyeba.
• Ukuphucula i-reflexes kunye nokulungelelanisa.
• Inika ukuxhathisa okukhulu kuxinzelelo.
• Ikhusela iintlungu zangasemva ngokukhuthaza ukulungiswa kwe-postural.
• Ukongezelela, ivumela ukubuyiswa okungcono kukulimala, yingakho iboniswa kubantu kwiinkqubo zokubuyisela. Amaqela ahlukeneyo emisipha asebenza ngokuthe ngqo (kunye nokunyakaza okuphindaphindiweyo phakathi kwe-15 kunye namaxesha e-60) kunye nokuzivocavoca okuphezulu, okuphakathi (i-oblique kunye nesisu) kunye neendawo ezisezantsi zomzimba zitshintshwa, zihluka kwiindawo ezahlukeneyo kulo lonke iseshoni.
• Ngamafutshane, ikhuthaza ukuveliswa kobunzima be-muscle (i-lean mass) ngokudibanisa i-lipids.
• Ngokuqinisekileyo, ilwa ne-osteoporosis.

Kutheni unganciphisa ubunzima nge-aquagym

Kwi-aquagym izihlunu zisebenza ngakumbi

• Isizathu sokuba i-aquagym ilungile ekutshintsheni umzobo wakho kukuba izihlunu zakho zisebenza nzima ngaphandle kokuba uqaphele.
• Iintlobo ezahlukeneyo zeentshukumo zivumela umzimba wonke ukuba usebenze.
• Iyancipha isinqe, ithoni isifuba kunye neempundu.
• Ukomeleza umva kunye nezihlunu zesisu.
• Ithoni iingalo namagxa.
• Ngexesha elifanayo uphumla kwaye uphumule ngexesha elifanayo.
• Ngokumalunga nokumelana namanzi, intshukumo nganye ithambisa kwaye ikhuphe umphezulu wolusu, ivuselela ukuhamba kwegazi.
• Ukunciphisa ukugcinwa kwamanzi kunye nenqaku elilandelayo kukuba kwakhona kuphelisa i-cellulite. ‍

Kutheni i-aquafitness inceda umzobo wakho

Kanye emanzini, umzimba ulinganisa kuphela isithathu sobunzima bawo kwaye zonke iintshukumo ziba lula, nangona amanzi enza ukuchasana okukhulu kunomoya kwaye enze izihlunu zisebenze nzima.

Zingaphi iikhalori ozitshisayo ngemizuzu engama-45 ye-aquagym?

Okokuqala, khumbula ukuba, njengawo nawuphi na omnye umdlalo, ngaphambi kokuba uqale ukuwenza kuyacetyiswa ukuba udibane nogqirha wakho, ngakumbi xa ukhulelwe, isifo seswekile, uxinzelelo lwegazi oluphezulu, ukutyeba kakhulu okanye ukulimala kwezihlunu zangaphambili.

Izinto ezichaphazela ukutshiswa kweekhalori kwi-aquagym

• Kuya kufuneka ucinge ukuba zininzi izinto ezinokuxhasa ukusetyenziswa kweekhalori ezitshiswe kwi-aquagym: isondo, ubudala, ubunzima bemisipha, ubude kunye nezinye izinto zofuzo kunye nokusingqongileyo.

Eyona nto ibalulekileyo ekutshiseni iikhalori: ubunzulu be-aquagym

• Ngokuxhomekeke kubukhulu bomsebenzi, sinokulahlekelwa phakathi kwe-400 kunye ne-500 yeekhalori kwiyure yokuzivocavoca.
• Ukongezelela, lo msebenzi emanzini unceda ukuvuselela ukujikeleza kunye nokuthintela ukugcinwa kwamanzi, ngaloo ndlela ukulwa ne-cellulite.

Itafile yeGeneric ye: Aquagym calories

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Izibonelelo ze-2 ze-Aquagym: inceda ukuba namandla engqondo ngakumbi

Kutheni ukufaneleka emanzini kulungile kwimpilo yengqondo

Aquatic gymnastics Ikhuthaza impilo yengqondo nge ukukhululwa kwee-endorphins

• Ngokunjalo, njengayo yonke eminye imisebenzi yomzimba, ivelisa ukukhuselwa kwee-endorphins okanye ihomoni yolonwabo, ekhuthaza loo mvakalelo yokuba sempilweni emva kokwenza umzamo.

I-Aqua-gym: Uvuthondaba lomthambo uziva uthuthuzelekile

• Isiphumo sokuphumla samanzi sinciphisa uxinzelelo, siphucula umoya, sonyusa amandla, sivelisa ukuzithemba ngakumbi kwaye sibangela ukuziva ukhaphukhaphu.
• Ngale ngqiqo, kucacile ukuba i-aquagym ibangela umphumo wokuzola ngokungathi isikhumbuza ubomi bethu ngaphakathi esibelekweni.

Aquatic aerobics: Inceda intlalontle yabo babelana ngeqela

• Iiklasi ze-Aquagym zibanjwa kwimeko emnandi enendawo ekhululekileyo neyonwabileyo yentlalo ekhuthaza isiphumo seqela esikhuthazayo nesikwenza ukuba ufune ukuziphucula.

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Inzuzo yesi-3 ye-Aqua-gym: Ungaqala ngoku

Sinokuyiqala nini i-Aqua-gym?

Naliphi na ixesha ukusuka kuOktobha ukuya kuJuni. Iiklasi zilula ukulandela kwaye emanzini wonke umntu unokumisela isantya sakhe kunye nobukhulu bomsebenzi.

Kuqhelekile ukufumana kwiseshoni enye, abantu abaqeqeshwayo kunye nabanye abachacha kwingozi okanye abafundi abakhulileyo kunye nabakwishumi elivisayo. Ummandla wasemanzini uvumela konke oku kunye nokunye okuninzi.

Akukaze kube mva kakhulu ukuqala olu hlobo lomsebenzi womzimba emanzini.

Ubudala okanye imeko yomzimba ayisisigqibo, into ebalulekileyo yintando, ukunyamezela kunye nomnqweno wokuyenza.

Ukufaneleka kwe-Aqua akufuni nakuphi na ukuphazamiseka ukuze ukwazi ukuqalisa ukuziqhelanisa nangaliphi na ixesha.

• Imidlalo ye-Aquagym pool ayifuni ubunzima, nkqu nakwizixhobo zabo.
• Ngenxa yesi sizathu, kufuneka kuphela ube ne-swimsuit ephathekayo enika inkululeko efanelekileyo yokuhamba kunye nokumelana ne-chlorine.
• Nangona kunjalo, kububulumko ukunxiba izihlangu zamanzi ukuphepha ukutyibilika okunokwenzeka ngexesha lokuzilolonga.
• Kwangaxeshanye, ukuba wenza i-aquagym kumachibi asekuhlaleni kunye neendawo zokuzilolonga, baya kukubonelela ngazo zonke izinto eziyimfuneko kwimithambo.

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Iingxaki ze-aquaaerobics

Iingxaki ze-aquagym

Ukungalungi kwemithambo ye-aquaaerobic

• I-Aquagym ineziphene ezithile ukusuka kwindawo ebonakalayo yokujonga, ukusukela ifuna ukufikelela echibini kunye nezibonelelo ezifanelekileyo, ukongeza kwimirhumo yobulungu ukufikelela kwindawo yoqeqesho, iiklasi zinokufaka iindleko ezongezelelweyo.
• Kufuneka isetyenziswe kumanzi afudumeleyo, kuba ukuba amanzi ayabanda anokubangela ubunzima bokuphefumla kwaye ukuba kushushu kunokubangela isiyezi kunye nokudinwa.
• Nangona umthambo wasemanzini unciphisa kakhulu umngcipheko wokwenzakala, akunakwenzeka ukuba ubandezeleke.

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I-Aquagym ibandakanya ntoni?

Aquagym: yintoni umama wayo yonke eminye imisebenzi yasemanzini?

Ingaba iAqua-fitness iqulathe ntoni?

En pocas palabras, aquagym yi Luhlobo lokufaneleka emanzini eyenza a Umsebenzi wasekhaya kunye ne-aerobic owenza ubukhulu becala amaqela emisipha emikhulu, kugxininise kwi-muscle toning kunye nokuvuselela umsebenzi we-cardiovascular and muscle toning.

Yenziwa phi i-aquafitness?

Ziqhutyelwa phi iiklasi ze-Aquatic Gymnastics?

El indawo yokuzivocavoca emanzini, ekwaziwa njengokuqina emanzini okanye ijimnastiki yasemanzini, luhlobo oluthile lwe-aerobics kunye se Yenzeka kwindawo ehlala emanzini, ngokuqhelekileyo ichibi lamanzi angekho nzulu, ukuze abantu abangaziyo ukuqubha bathathe inxaxheba.

Ikakhulu, i-aqua gymnastics idla ngokuqhutyelwa kumachibi angekho nzulu (1,20 ukuya kwi-1,50 m). Elona qondo lobushushu lifanelekileyo lifanele libe phakathi kwe-28 °C kunye ne-31 °C.

Iiseshoni ezicwangcisiweyo kwidama elinzulu lamanzi kumanqanaba aphezulu

Kukwakho neeseshoni ezicwangcisiweyo kwidama elinzulu lamanzi, elinezinto ezincedisayo, ezifana nebhanti yasemanzini okanye i-aquatic mitt, ivumela abafundi ukuba bafumane imvakalelo eyahlukileyo kumanzi angekho nzulu, nakwabo bafundi bangaziyo ukuqubha.

Indlela yokusebenzisa i-aquafitness

Indlela yokwenza i-aerobics yamanzi

I-Aquagym yabaqalayo

I-aerobics yamanzi iqhele ukwenziwa kwindawo ethe nkqo kunye namanzi kumphakamo wesifuba, eshiya amagxa angagqunywanga; Kwiinkcukacha ezininzi, ubunzulu obufanelekileyo bu-90 cm.

I-Aquagym yamanqanaba aphezulu

Nangona kunjalo,, kubantu abanamava, i-aquagym yenziwe kwakhona ngokuthe nkqo kodwa kule meko ukwenza imithambo enqunyanyisiweyo, ukufumana ukuqina okukhulu kudityaniswe noncedo lwe-aerobics kunye nokuqubha.

Kumalunga nokwenza iintshukumo kusetyenziswa uxinzelelo lwamanzi

Ukuma kwesandla

Ngendlela, ukuma kwezandla kubalulekile xa uziqhubela kwizenzo ezahlukeneyo, ugxininisa abo ungasebenzisi naluphi na uhlobo lwe-accessory.

indawo yetrone

Isikhundla se-trunk sihlala sihlala sithe nkqo, oku kunokwahluka, ukufikelela kwinqanaba lomgangatho kwizenzo eziphawulwe ngutitshala ukuvimba kunye nokuphepha ukungahambi kakuhle kwindawo ye-lumbar.

I-Aqua aerobics idla ngokuqhutywa kwiiklasi zeqela

Ngokuqhelekileyo, lwenziwa kwiiklasi zeqela ezikhokelwa ngutitshala. ngelixa incediswa ngumculo kwaye ngamanye amaxesha kunye nezibane; Kwimeko nayiphi na into, ikwangumdlalo onokuthi uqhutywe ekhaya.

Zeziphi iintshukumo ekufuneka zenziwe emanzini?

Iintshukumo ezisisiseko ziquka i-flexion-extensions ye-elbows kunye namadolo phambili (kwi-sagittal plane) ukuya kwicala (kwi-plane yangaphambili), kwindawo kunye nezandla kwindawo yokutyhala kunye namaqatha kwi-dorsiflexion.

Kukwanjalo nangokuya phambili nasemva ngokuguqula ukuma kwezandla xa usiya phambili ngokutyhala amanzi ngasemva.

 Impembelelo yamandla omxhuzulane emanzini:

• Utshintsho ekuntywilisweni:
  • Hypervolemia; umthamo omkhulu we-systolic ejection.
  • Ukukhutshwa kwentliziyo ephezulu kunye nomthamo we-ejection (malunga ne-25%).
  • Ukuncipha kancinci kwi-HR.
  • Ukunyuka okuncinci kwixinzelelo lwegazi (systolic, diastolic, mean).
• Iithiyori zokunyuswa kwe-HR:
  • Uxinzelelo lweHydrostatic.
  • Iqondo lobushushu.
  • I-Mergulho reflex (ibhekisela kwinto yokuba xa umntu engena emanzini i-frequency yehla ngokukhawuleza).

Isantya sentliziyo emanzini siya kuxhomekeka kubukhului-ad yokuzivocavoca.

Kufuneka kuthathelwe ingqalelo xa uyilawula ukuba ekubeni incinci ngaphakathi kwayo, phakathi kwe-12 ukuya kwi-17 beats ngomzuzu kufuneka yongezwe; ukwazi iHR yokwenyani.

Imbono ezimeleyo yomzamo mkhulu emanzini kunasemhlabeni, yiyo loo nto kufuneka ubuze umfundi ukuba baziva njani.

I-Aquagym idibanisa i-aerobic, ukuxhathisa kunye nokuziqhelanisa nokuguquguquka

I-aquatic aerobics, isebenzisa ukuzingisa kunye nokuphindaphinda

Kungakhathaliseki ukuba i-aerobics yamanzi idibanisa impumelelo ye-aerobic, ukuxhathisa kunye nokuguquguquka, ezi zixhaswa ngokuphindaphinda kunye nokusebenza ngezinto ezahlukeneyo, ezinje ngeentsimbi okanye iibhola, Aq

Imithambo ye-aquaym echongiweyo

Iindlela zokucholachola emanzini ziphucula imeko yomzimba jikelele Kwaye, ngakumbi, siphawula inkqubela phambili yabantu abachacha kukwenzakala emzimbeni, abantu abatyebe kakhulu, abaneengxaki zokuhamba okanye abadala.

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I-aqua aerobics yohluke njani kwi-aerobics yakudala

I-Aquagym luhlobo oluthile lwe-aerobics

Lo nto, I-Aquagym yisiphumo sokuhluka kwe-aerobics, nangona kulo mzekelo, umdlalo wenziwa kwindawo yasemanzini, ngokuqhelekileyo kwindawo yokubhukuda., ukuvumela le nyaniso inye ukuba ikwazi ukuphinda iziphumo zento enokuba yintoni umthambo osemhlabeni.

Ijimnastiki yasemanzini vs i-aerobics

Nangona i-aquagym ifana ne-aerobics yesiqhelo yomhlaba, igxile ekulungiseleleni intliziyo ngakumbi, ibandakanya isithako sokuxhathisa amanzi kunye nokunyuka.

• Nangona, izinga lentliziyo alinyuki kangako njenge-aerobics yomhlaba, intliziyo isebenza ngamandla afanayo, enyanisweni, ngemidlalo yamanzi igazi elininzi liyampontshwa.
• Ngaphandle koko, ayiquki nje ukusebenza kwe-aerobic, ikwayinto nje igxile kuqeqesho lwamandla Ngenxa yokuchasana kwamanzi ekugqibeleni kuya kusebenzisa amaqela emisipha.
• Emanzini unokwenza zonke iintshukumo esizenzayo emhlabeni, ngokuthe ngcembe kwaye ngokusisiseko sithathela ingqalelo umgaqo wesenzo kunye nokusabela (Ukuba ndityhala ngasemva umzimba uya phambili kwaye ngokuphambanayo).

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Yintoni engcono ukuqubha okanye i-Aquaerobics?

Iqinisekisiwe: khetha i-aquaaerobics kunokuqubha

I-Aquagym ngumdlalo opheleleyo wamanzi kunokuqubha

Ngokungathandabuzekiyo, uphando lubonise ukuba i-aquagym inenzuzo ngakumbi kunoko ukuqubha kwaye kungekuphela ngenxa yokuba ngumdlalo ogcweleyo wephuli kwinqanaba lomzimba kunye nengqondo.

Ukukhetha kakhulu ukomelela kwe-aqua kwiimbaleki ezisanda kungena kwimidlalo

Ngokukodwa, uphando lubeka i-aquaerobics njengeyona ndlela ikhethwa kakhulu kwabo baqalayo ukuziqhelanisa, kuba ukuqubha kufuna isakhono esingaphezulu, yiyo loo nto xa uqala umdlalo wokuqubha ungakwazi ukuqubha ngokufanelekileyo ngokobude bexesha. kunye nobunzulu.

Ngamafutshane, ukuphindaphinda rhoqo kweentshukumo ezifanayo kugqithisa iindawo ze-muscle.

Kwaye, kwangaxeshanye, ukuqubha ngumdlalo wedwa kakhulu, ngokungafaniyo nendlela i-aquagym enobudlelwane ngayo; ngoko iziqalo zinokubonakala zinzima kwaye zingonwabi kangako.

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Isalathiso sesiqulatho sephepha: Aquagym

1. Yintoni i-aquagym
2. Iinzuzo ze-Aquagym
3. Iingxaki ze-aquaaerobics
4. I-Aquagym ibandakanya ntoni?
5. Zeziphi izihlunu esisebenza kunye ne-Aquagym?
6. Ngubani iAquagym?
7. Zinjani iiklasi ze-Aquagym?
8. Iintlobo ezahlukeneyo ze-Aquagym
9. I-Aquagym yenza umthambo ukuze unciphise umzimba
10. I-Aquagym yabasetyhini abakhulelweyo
11. Aquagym kubantu abadala
12. I-Aquagym efanelekileyo yokuqubha
13. I-Aquagym encedisayo imathiriyeli
14. Umculo we-Aquagym

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Zeziphi izihlunu esisebenza kunye ne-Aquagym?

Ngawaphi amalungu omzimba asetyenzisiweyo ukuziqhelanisa ne-aquaym?

Ngowuphi umthambo we-aqua gymnastics?

I-Hydrogymnastics: I-Modeality igxile kwi-toning yemisipha

Kwelinye icala, kuyimfuneko ukuyiqaqambisa loo nto Ijimnastiki yasemanzini luhlobo lokuzilolonga lwasemanzini olunemithambo emininzi egxile kwi toning yezihlunu.

Sebenza WONKE UMSULU enkosi kwi-aqua aerobics

Ziziphi izihlunu ezisebenza nge-aquagym

Ngakolunye uhlangothi, i-aquaym isebenza ngeentshukumo ezininzi i-aerobics eqinisekisa ukuba sisebenza onke amaqela ahlukeneyo emisipha (zombini phezulu, phakathi nasezantsi), ukwandisa ngokubonakalayo imeko yomzimba wonke umculoukuhlangana komzimba, kunye nokwandisa amandla okudlala kunye ne-anaerobic kunye Ke ngoko, isebenzisana ngokusebenzayo: ukunciphisa umzimba, ukomeleza isifuba, i-glutes, umva, i-obliques, isisu, iingalo, amagxa ...

Usebenza ntoni kwi-aquagym?

I-Aquagym: yongeza imeko yakho yomzimba ngokupheleleyo

• Ukuqala, usebenza ngemithambo ye-aerobic, frequency kunye ne-cardio.
• Igalelo kwi-toning yesifuba.
• Ufumana umsipha, ngakumbi kwi-abs kunye ne-glutes.
• Cokisa ubungakanani.
• Ngenxa yoko, iqinisekisa ukuthotywa kweengalo kunye nemilenze.
• Yenza izihlunu umqolo wakho.
• Kungakhathaliseki ukuba yonke into echazwe, inceda injongo yokulahlekelwa ubunzima kunye nokulungelelanisa ubungakanani ngokukhawuleza ukuba se ziqhelanise rhoqo kwaye udibanise nemikhwa elungileyo.
• Emva koko, ukuba sixhaphaza lo mdlalo echibini kunye namaphiko, siya kuba sivelisa ubunzima obuninzi bemisipha ngexesha lokuzilolonga kwaye amandla amaninzi aya kusetyenziswa.

Ukomelela emanzini: khulisa umzimba wakho kwinkcubeko efanelekileyo yomzimba

• Kuzo zonke ezi zizathu, i-gymnastics yasemanzini isikhokelela kuyo ukwandisa kakhulu imeko yomzimba jikelele kwaye uvumele ukubuyiswa okungcono kwabo bantu bafumana unyango lokubuyisela.

I-Hydrogymnastics: Umthambo woqeqesho lwamandla

• Ngaphandle koko, Ukuzivocavoca emanzini akukona nje i-aerobic, kodwa kujoliswe ekwakheni amandla ngokuxhathisa amanzi.

Umdlalo ophantse uphelise ngokupheleleyo impembelelo yempembelelo

Ke, kuba umsebenzi wasemanzini usenzeka emanzini, kukhokelela ekufumaneni izibonelelo ezininzi kwaye enyanisweni ngokunjalo iphantse iyicime ngokupheleleyo into yempembelelo, ngoko ke ivuleleke ngakumbi okanye kancinane kubo bonke abaphulaphuli.

Ukufaneleka kwamanzi: inzuzo yokungabi nabunzima

Ngapha koko, i-gymnastics yasemanzini ilungelelanisa umsebenzi owenziwe emhlabeni kwindawo yasemanzini, kunye nenzuzo yobunzima obubonelelayo.

Ijim yasemanzini iqinisa umsebenzi womzimba

Okokuqala, I-Aquagym izama ukutshintshela umsebenzi owenziweyo owenziwa emhlabeni kwindawo ehlala emanzini, ngokuphucula amathuba.

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Ngubani iAquagym?

Iindidi zabantu eziboniswe ukwenza umthambo we-aerobic emanzini

Ukufaneleka kwe-Aqua: Ijimnastiki yasemanzini yabo bonke abaphulaphuli

Ijimnastiki yasemanzini luqeqesho lwe-aerobic oluqhutywa emanzini kwaye luneziqhamo kubo bonke abaphulaphuli, ukuthambisa kunye nokomeleza imizimba yethu ukuze sifumane impilo enomona ngelixa sisenza umsebenzi owonwabisayo.

Uqeqesho lwamanzi lwe-aerobic: Ilungele iminyaka eyi-7 ukuya kuma-77

Ukuziqhelanisa ne-Aquagym kulungile phantse kuzo zonke iintlobo zabantu

I-Aqua-fitness ngumdlalo othambileyo kunye nomngcipheko we-pool, ofikelelekayo kuye wonke umntu, kungakhathaliseki ukuba yintoni imeko yabo yomzimba, ubunzima, ubudala, njl. kwaye akuyomfuneko ukuba ukwazi ukuqubha.

Ngubani ocetyiswayo malunga nokufaneleka emanzini?

Nangona, Ekuqaleni i-aqua-fitness yenzelwe abantu abanokulimala kwemisipha, amathambo okanye adibeneyo, kunye nabantu abadala; Iye yandiswa de ifikelele kubo bonke abaphulaphuli enkosi kwiingenelo zayo ezininzi zomzimba kwaye ngaphandle kokulibala ukuba ngumdlalo omnandi kakhulu we-pool.

Amaqela ukuba Toning emanzini kucetyiswa kakhulu

I-Aquagym inconywa kubantu abakhulu kakhulu, kunye nokulimala kokulimala, kunye nokuhamba kunye neengxaki zokuzinza ngokubambisana emadolweni.

Kodwa ukuzivocavoca emanzini kubonisiwe, ngaphezu kwabantu abaneengxaki ezidibeneyo, kwezi zilandelayo:

Imithambo yamanzi eluncedo kakhulu:

1. Okokuqala, i-aquagym ifanelekile kubantu abaneengxaki ezincinci okanye eziphakathi kwe-cardiorespiratory.
2. Okwesibini, kwabo bantu bane ukwenzakala komqolo okanye eye ukulungiswa kwesimo sengqondo esingachanekanga ngasemva.
3. Ngoko ke, iboniswa kuphela kubasetyhini abakhulelweyo.
4. Kwakhona kubantu abaneengxaki ze-psychomotor, ukulungelelaniswa, ukunqongophala kwesigqi okanye i-agility.
5. Ilungele abantu abahleliyo:.
6. Ngendlela efanayo, ifanelekile kubantu abanethoni ye-muscle encinci.
7. Ilungele abaphulaphuli abanokuhamba ngokudibeneyo kunye nokuguquguquka.
8. Ekugqibeleni, isetyenziselwa unyango kubemi abathwaxwa yimithambo-luvo, uxinzelelo, ubunzima bokuphumla okanye iingxaki zokuzithemba.

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Zinjani iiklasi ze-Aquagym?

Injani iklasi ye-Aquatic Gymnastics?

Iiklasi ze-Aquagym zi Imizuzu ye45, kunye nobuninzi be 18 abantu.

Ziiklasi zemizuzu engama-45 kwaye zenziwe: ukufudumala ngokushukuma kwisithuba samadama; emva koko inxalenye ephambili apho umsebenzi we-aerobic, ukuxhathisa, kunye nezihlunu zenziwa apho umfundi ngamnye ekwenza ngokomlinganiselo abanokufikelela kuwo. Izinto ezahlukeneyo zisetyenziselwa (ii-dumbbells zamanzi, ii-ankle, ii-floats) okanye ubunzima bomzimba womntu; Ngaphambi kwesigaba sokugqibela, umsebenzi wesisu udlalwa ngokuqhelekileyo. Ekugqibeleni, ukolula kunye nokuphumla kuqhutyelwa.

Ngoobani iiklasi ze-Aquatic Gymnastics?

Kulo naluphi na uhlobo lwabemi, nokuba luluntu lwasemva (ukugcinwa kunye nokuphuculwa kwemeko yomzimba) okanye abantu abaneengxaki (i-osteoarthritis, i-osteoporosis, ukutyeba, njl.

Kwiiklasi, izinto ezinje ngeebhodi ezincinci, iibhodi ezinkulu, i-float-float, i-elastic bands, iiglavu kunye namanqanaba aphezulu kakhulu kunye ne-fins kunye nezihlangu zerabha ezenzelwe ngokukodwa lo msebenzi onegalelo ekwandiseni ukuxhathisa zisetyenziswa.

Imisebenzi eyahlukeneyo, edlalwayo, yendawo kunye ne-aerobic kunye nokukhapha umculo obeka i-accent yomsebenzi ngamnye, yenza i-gymnastics yasemanzini enye yezona klasi zigqibeleleyo; kuba ayiboneleli kuphela ukuxhathisa kwemisipha ngokubanzi, kodwa inciphisa izicubu ze-adipose.

Isakhiwo seklasi ye-Aquagym

Iseshini yejimnastiki yasemanzini yenziwe ngolu hlobo lulandelayo:

Ngokubanzi, kunye nokuphepha ukulimala, iiklasi zilandela amanyathelo athile ekucetyiswa ukuba ungaweki.

Isigaba sokuqala Iklasi ye-Aquagym: ukufudumala

• Kule nqanaba lokuqala leklasi ye-Aquagym malunga nokufudumala, amajoyina aya kwenziwa ukuba aphephe ukulimala, adibanise namanzi kwaye anyuse izinga lentliziyo.
• Ukolula kwangaphambili: Njengokuba uza kuqhelisela nawuphi na umdlalo, kufuneka wenze ukufudumala kwangaphambili ukuze wolule imisipha yakho kwaye ulungelelanise umzimba wakho kumsebenzi oya kuwenza.
• Ukudibana namanzi kunye nemithambo yokuqala: Fumana umzimba uqhele ukudibana namanzi. Uya kwenza imithambo yokuqala kwaye kancinci kancinci uya kwandisa imfuno yabo.

Inxalenye ephambili yeklasi ye-Aquagym: apho yonke imixholo yeseshoni iya kuphuhliswa, ngokuqina okukhulu.

• Umthambo we-Aerobic: Lelona candelo lifuna kakhulu kwaye apho umthambo oza kufuna umgudu omkhulu wenziwa, uhlala uhlengahlengisa isantya kunye nemfuno kumathuba kunye neemfuno zakho.
• Injongo kukufumana umzimba wakho usetyenziselwa ukwenza umthambo kwaye uzuze kuwo, kungekhona ukuwutyhala kakhulu kwaye ukulimaze.

Buyela ekuzoleni, apho ukuzilolonga emanzini kunye nokwelula kuya kwenziwa ukubuyela kwimeko yokuqala.

• Ukugqiba iklasi ye-Aquagym, siza kwenza umthambo wokuzolula kunye nokuphumla: Ugqiba iklasi ngokubuyela ekuzoleni, ukuzolula kunye nokukhulula umzimba wakho. Ngale nto uya kuphuma emanzini ngathi umtsha!

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Uhlobo lomthambo we-Aquagym ngokwempembelelo efunyanwa ngumzimba

Ubunzima boqeqesho lwe-Aquagym: ukuma okanye ukuhlala phezu kwamanzi

Ubunzima balo mdlalo echibini kuxhomekeke ekubeni ukubulawa kugqityiwe ukuma, kumda we-pool, okanye ukuba uhlala udada emanzini.

Emva koko, uhlobo lokuzilolonga olwenziwayo lunokuba:

Ukuzivocavoca kwe-Aquagym ngaphandle kwempembelelo

• I-Aquagym Ngaphandle kwempembelelo: Zizo iintshukumo ezihambelana naloo misebenzi eyenziwa ngokujikelezayo, ngaphandle kokuxhaswa kweenyawo kumgangatho we-pool.
• Ngamanye amagama, i-aquagym engeyiyo impembelelo isebenza ukuphumla, ukwenza ukukhanya kunye nokulungelelanisa ukuphefumla ngaphandle kwempembelelo,

Ii-aerobics zamanzi ezinempembelelo ephantsi

• Umthambo we-aerobic wamanzi onempembelelo ephantsi: Imithambo ethambileyo kunye nokutyibilika okuthambileyo emgangathweni okwenziwa ubuncinane ngonyawo olunye luphumle emgangathweni wedama; imizekelo ye-aquagym yempembelelo ephantsi: ukolula, ukulungelelanisa.

Impembelelo ephezulu ye-gymnastics yasemanzini

• Iindawo zokujimaia kwiphuli yempembelelo ephezulu: Zenzeka xa utsiba uphuma emanzini, ngoko ke zezona mithambo zifuna umzimba, kodwa zikwenza ukuba utshise iikhalori ezininzi.

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Amanqanaba okuqina kwemithambo ye-aqua gymnastics

Okukhona uqina umthambo, kokukhona ukubetha kwentliziyo kuya phezulu.

Ubudlelwane phakathi kokusetyenziswa kwe-oxygen kunye nesantya sentliziyo

Ngale ndlela, okukhona ukuqina komthambo, kokukhona izinga lokubetha kwentliziyo liphezulu kunye nenani leenyikima ngomzuzu. Nangona oku kungangqamene ncam, kuqikelelwa. Ukungenakwenzeka kokwenza iimvavanyo zebhubhoratri ezicacileyo kunye nezichanekileyo zichanekile ngokubetha kwentliziyo, njengendlela yokulinganisa ubunzulu bomsebenzi owenziweyo.

Okwangoku, kubalulekile ukuqwalasela ezinye izinto, ezifana nobushushu be-ambient, iimvakalelo, ukutya, indawo yomzimba kunye nohlobo lwe-muscle contraction, olunokutshintsha ukubetha kwentliziyo, okwenza umgudu wenziwa ngokuthembekileyo.

Ngexesha lokuzilolonga emanzini, isantya sentliziyo yabantu abaninzi sihlala sisezantsi,

Ngexesha lokuzilolonga emanzini, umzekelo, kubantu abaninzi izinga lentliziyo lihlala liphantsi, ukuya kutsho kwi-13% ngaphantsi (i-17 beats ngomzuzu) kusetyenziso olufanayo lwe-oksijini yomsebenzi ongaphandle kwamanzi.

Linganisa izinga lokubetha kwentliziyo ngemitha yobuninzi

Ukulinganisa ukubetha kwentliziyo ngokungqongqo, imitha yokulinganisa ibalulekile.

Ukulinganisa ukubetha kwentliziyo ngokuchanekileyo kuyimfuneko ukusebenzisa imitha yokulinganisa; Kuye kwabonwa ukuba uphando olutshanje luye lwabonisa ukuba i-70% yabafundi kwiiklasi abakwazi ukulinganisa izinga lentliziyo ngokufanelekileyo ngokubetha i-radial kunye ne-carotid arteries ngenxa yokuba umda wephutha mkhulu kakhulu.

Ukuqina ngokwepesenti yezinga eliphezulu lentliziyo.

Ubuninzi bezinga lentliziyo yethiyori ingabalwa ngale ndlela: 220-ubudala.

Ukukhuthaza ukulahleka kwamafutha, kucetyiswa ukuba ungadluli kwi-55 ukuya kwi-65% ye-HRTM.Ukulungiswa komzimba kunye neenzuzo ze-cardiovascular, kucetyiswa ukuba ufikelele kwi-65 ukuya kwi-80% ye-HRTM.Kubafazi abakhulelweyo, kucetyiswa ukuba bangadluli kwi-140. iibhithi ngomzuzu.

Oku kulandelayo sisikali esidalwe nguBorg ukuhlela umzamo obonwayo

Isikali se-Psychophysical ukuvavanya ubungakanani bemidlalo yamanzi

Ngokukwanjalo, kukho indlela ezimeleyo yokuvavanya ubunzulu bomthambo, ophuhliswe nguGqirha wePhysiology uGunnar Borg, esekwe ekusetyenzisweni konyango. Isikali se-psychophysical, apho umntu ngamnye xa esenza umsebenzi womzimba edwelisa umzamo abawenzileyo. ukubala amanqaku.

Ngokwahlukileyo koko, njengoko siye sacacisa, isikali esidalwe nguBorg sisekelwe kwindlela yokuzimela, yiyo loo nto ukuchazwa kwayo kuye kwabuzwa ziingcali.

Isikali esenziwe nguBorg ukubala ubunzulu bomsebenzi womzimba

Isikali seBorg

6. ______________
7. Kakhulu, ithambile kakhulu

8. ______________
9. Ubulali kakhulu

10. ____________________
11. Ubulali ngokuphakathi

12. ______________
13. Phakathi

14. ______________
15. Unzima

16. ______________
17. Inzima kakhulu

18. ________________
19. Kakhulu, inzima kakhulu

Qaphela kwisikali sokuqina kwentshukumo yomzimba ye-Borg:

• Ukulingana phakathi kwe-subjective sensation yomzamo (Borg) kunye nokuqina kokuzivocavoca kunokushwankathelwa ngolu hlobo: <12: mnene okanye i-40-60% yobuninzi; I-12-14: imodareyitha, inamandla amancinci okanye i-60-75% yobuninzi; > I-14: inamandla kakhulu okanye i-75-90% yobuninzi

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Iintlobo ezahlukeneyo ze-Aquagym

I-Aquagym nasekhaya: Eyona mithambo igqwesileyo yamanzi

I-Aquagym yenza i-routines kunye neenkqubo zokuzilolonga emanzini

Ngoku, siza kukhankanya iindlela ezahlukeneyo ezikhoyo kwihlabathi le-gymnastics yasemanzini, ikhonkco layo lisebenza kwindawo yasemanzini kwaye kamva siya kutolika zonke iinkcukacha zayo:

Uhlobo lwe-1 lwemidlalo ye-pool

Ukufaneleka kwe-Aqua (Aquaerobics)

Yintoni i-Aqua-Fitness kunye nendlela yokwenza umthambo we-aqua gym ekhaya

• Iiklasi ze-aqua-fitness aerobic. Banikezela ngeeklasi ze-aerobic ezisebenzayo kakhulu kunye nezishukumisayo, indibaniselwano yemithambo efana nokunyuswa kwemilenze, ukuqubha ngebhodi, ukutsiba nokutsiba; Ngale ndlela senza ithoni yomzimba wonke kwaye senze imithambo yendawo kunye namandla.
• Kwelinye icala, isoloko isenziwa ngokukhapha i-choreography kunye nokuzivocavoca emanzini kwindawo ethe nkqo, ukudada okanye ukuma.
• Kwelinye icala, i-aquagym isoloko isebenzisa izincedisi ezinje: ii-noodles zogwebu, iibhola okanye ii-buoys ezibekwe phakathi kwamathanga, iibhodi kunye ne-stirrps.

Indlela yokwenza umthambo we-aquagym scissor ekhaya

• Kulo msebenzi kuyimfuneko ukuba ube ne-foam roll, enye yezo zide ezinemibala ezenziwe ngerabha ye-EVA okanye i-polyethylene kwaye kwamanye amazwe aziwa ngokuba yi "flota-flota."
• «Iquka ukwamkela indawo ye-scissor, kunye nomlenze omnye kwicala ngalinye lomqulu, kunye nokuhambisa iinyawo ngasemva naphambili.
•  Kwaye kwakhona emacaleni. Oku kunokwenziwa embindini wedama apho kusetyenziswa imilenze kuphela, okanye kwindawo enzulu apho kufuneka ufumane ibhalansi ngezandla zakho, utshilo umqeqeshi.

Ungawenza njani umthambo we-aquagym jumping ekhaya

• Ngamanzi kumphakamo wesifuba, yenza ukutsiba ngemilenze yomibini, uziqhubele ngeenyawo zakho kwi-tiptoe kwaye uxhase indawo yakho yonke xa usiwa. Phinda imizuzu emi-2, utshintshana nomlenze ngamnye.

Iiklasi ze-Aquagym

Isifundo sevidiyo ye-Aqua Aerobic cardio

Gqibezela iklasi ye-Aquagym

Uhlobo lwe-2 lwemidlalo ye-pool

Aqua-rhythms (aqua-zumba)

Yintoni i-aqua-rhythms

• I-aqua-rhythms Bazilolonga ngokusisiseko kunye namanyathelo okudanisa asebenza ngokusisiseko kwi-cardio echibini.
• Enyanisweni, ukuphuculwa okubalulekileyo kwe-cardiovascular, toning, ukuguquguquka kunye namandla kufezekiswa.

Yintoni i-aqua zumba

• I-Aqua-zumba yi-derivative ye-aqua-rhythms ene-formula eyonwabileyo kunye nesebenzayo yokuqhuba imidlalo edibanisa ukunyakaza kweZumba kwindawo yasemanzini kunye nokusebenza kunye neziphumo ezibonakalayo.
• Iintshukumo ze-Aqua Zumba zisekelwe kwizingqisho kunye ne-choreographies ye-Zumba, umahluko omkhulu unikezelwa yinyaniso yokuba yindlela yezemidlalo yasemanzini, nangona kuyinyani ukuba amanyathelo omdaniso weZumba alungelelanisa phakathi, kunye ne-choreographies elula.

Iinzuzo zokuziqhelanisa ne-Aqua Zumba

• Uphuhlisa amandla e-cardiovascular and resistance.
• Ikunceda ukuba ulahlekelwe isisindo kunye nezihlunu zethoni ngokukhawuleza. Inyathelo ngalinye liba ngumngeni!
• Umdlalo ohambelana ngokugqibeleleyo kubo bonke abo bantu bahlupheke kwiingxaki ezidibeneyo, impembelelo iyancitshiswa okanye iyancipha ngamanzi.

Gqibezela iklasi ye-aqua zumba

Uhlobo lwe-3 lwemidlalo ye-pool

I-Aquahiit (i-aquaslimming / i-aqua kakhulu)

Yintoni iAquahiit?

• I-AQUA HITT yintliziyo, amandla kunye noqeqesho lokumelana, apho uziqeqesha ngamandla ngendlela eyonwabisayo..
• El Uqeqesho oluphezulu lolona lusebenzayo ekutshiseni amanqatha kunye nezihlunu ze-toning, ixesha elimele linikelwe kuyo nalo lifutshane kakhulu. Ngoko ke, indlela yokusebenza ingasetyenziswa HIIT ukuzilolonga emanzini. 
• Ngenxa yoko, imithambo ebandakanyiweyo kwi-aquahiit ingaba: ukutsiba, ukubaleka nokuhamba ngokunqumama.
• Ngoko ke, ngokucacileyo, ngenxa yeqondo layo lamandla, i-aquaslimming ayinakwenziwa ngaphandle koqeqesho lwangaphambili.

I-Aquahiit yohluke njani kwi-Aqua-fitness?

• I-Aquahiit isekelwe kumsebenzi we-aerobic obunzima kakhulu echibini elibandakanyiweyo kwiklasi emfutshane kune-aquagym, kodwa njengoko sele sitshilo, ubukhulu obuphezulu,
• Ngokumalunga nobude beseshoni ye-Aquahiit ngokuqhelekileyo ijikeleze imisebenzi ye-aerobic echibini le-45 imizuzu;

Kucetyiswa iindlela ze-'HIIT' emanzini 

• Phakathi kwezona ndlela zicetyiswayo kukuqubha i-100 leemitha kunye nokwenza i-10 ye-breast dips kwincam yedama okanye ukuqubha i-100 yeemitha kunye nokwenza i-20 sit-ups kunye ne-20 squats ukusebenza imilenze.
• Ukudibanisa kwezi zijikelezo kukuvumela ukuba uqeqeshe amandla kunye nokunyamezela. Isiphaluka ngasinye kufuneka siqhutywe ngokufudumala okufutshane phakathi kwemizuzu emi-5 kunye ne-10 ukulungiselela imisipha yokusebenza komzimba.

Injani iseshoni ye-Aquahiit?

• Ngoku, i-stimuli yomculo isetyenziswe kwiseshoni ye-Aqua Intense, kodwa ayisiyiyo into eyenziwa yi-choreographed kwaye iseshoni nganye yahlukile kwenye yangaphambili.
• Iqala ngesigaba sokuqala sokusebenza kwezihlunu kwaye emva koko ukuya kuthi ga kwiibhloko ezi-6 ziqhutywe ngeendlela ezahlukeneyo zokuzilolonga zehlabathi kunye ne-metabolic ukuze kusebenze onke amalungu omzimba. Ezi mithambo zilandela indlela efana kakhulu neCross Training, ebandakanya uqeqesho olufana ne-AMRAP okanye i-EMOM phakathi kwezinye.
• Ekugqibeleni, iseshoni, ehlala imizuzu engama-50, iphetha ngokubuyela ukuzola ngeendlela ezahlukeneyo. Njengoko unokucinga, lo ngumsebenzi ogxininise kwabo bantu sele besetyenziselwa uqeqesho oluphezulu kwaye banokuwenza emanzini.
• Emva koko, isekelwe kumaxesha omsebenzi ophezulu wenhliziyo (ukufikelela kwi-80% okanye i-90% yezinga eliphezulu lentliziyo) ehambelana namanye amaxesha aphantsi (50% okanye i-60%).

Iinzuzo ze-aquahiit

• Ngaphambili, indibaniselwano yamaxesha omabini enziwe kwi-aquahiit iphucula ukukwazi komzimba ukwenza i-oxidize i-glucose kunye namafutha, okubangela ukuba utshise iikhalori ezininzi.
• Ngokukodwa, igcine i-metabolism evuselelweyo nasemva kokuba umthambo uphelile.
• Ngexesha elifanayo, kunye nethuba elincinci lomngcipheko wokulimala.
• Ukusasazwa kweenzuzo.
• Okwangoku, ithintela umzamo wentliziyo ngenxa yokudada.
• Ikwafezekisa uphuculo olubalulekileyo lwe-cardiovascular.
• Inkalo elandelayo kukuba inyusa umthamo omkhulu weoksijini.

Iklasi ye-Aquahiit

Uhlobo lwe-4 lwemidlalo ye-pool

I-aquafunctional okanye i-aquacircuit

Yintoni i-Aquafunctional okanye i-aquacircuit

• I-aquafunctional Kukuzilolonga okunzulu emanzini apho uhamba khona kwizitishi ezahlukeneyo okanye iisekethe, umzekelo, ungasebenzisa: amanyathelo, iibhayisekile, iitrampolines zamanzi, iidumbbells, iibhendi kunye neebhola ukwenza umthambo emanzini.

I-Aqua Circuit yindlela yokuzilolonga yasemanzini enemithambo emininzi egxile kwi toning yezihlunu.

• I-Aqua Circuit ilungelelanisa umsebenzi owenziwe emhlabeni kwindawo yasemanzini, kunye nenzuzo yobunzima obubonelela.
• NgeSekethe ye-Aqua, imeko yomzimba jikelele iphuculwe kwaye ivumela ukubuyiswa okungcono kukulimala, yingakho iboniswa kubantu kwiinkqubo zokubuyisela.

I-Aquafunctional: sebenzisa umzimba wonke

Amaqela ahlukeneyo emisipha asebenza ngokukodwa kwaye aqeqeshelwa indawo ephezulu, ephakathi (i-oblique kunye nesisu) kunye neendawo ezisezantsi zomzimba zitshintshana.

Uqeqesho lwe-Aquacircuit

Uhlobo lwe-5 lwemidlalo ye-pool

Ii-aqualates

Yintoni i-Aqualates?

• Ii-aqualates: Ukuzivocavoca umva kunye nemisipha yesisu, ukuphucula ukulungelelaniswa, ukuhamba, ukuzinza kunye nokulinganisela, kwaye ngoko ke, kusekho ukuqeqeshwa kwamanzi kwe-aerobic esekelwe kwizikhokelo ezifanayo ze-anatomical kunye nokuzivocavoca njengePilates.

Siqeqesha ntoni ngeeaqualates

• I-Aqualates yenzelwe ngokukodwa ukomeleza izihlunu zakho zomqolo kunye nesisu.
• Ukongezelela ekubeni ngumsebenzi oqinileyo wokutshisa iikhalori, i-Aqualates iphucula ukulungelelanisa, ukuhamba, ukuzinza, ukunyamezela kunye nokulinganisela.

Loluphi uhlobo lomntu olufanelekileyo i-aqualates?

• Ii-aqualates zinokuthathwa njengomsebenzi ofanelekileyo kwabo baphethwe ziintlungu ze-pelvic, iintlungu zomqolo okanye ezinye iintlungu zamalungu.
• Abantu abachacha kuqhaqho okanye ukwenzakala.
• Ii-aqualates zikwafanelekile kubantu abadala abanokunciphisa ukuhamba.

i-aqualates ividiyo yokufundisa: i-aquatic pilates

Uhlobo lwe-6 lwemidlalo ye-pool

Umdlalo wamanzi kumzimba ophezulu

Ukuzivocavoca kwezemidlalo yamanzi kumzimba ongaphezulu

TDeorte ichibi lomzimba ophezulu: ukuvuleka kwengalo

• Sima echibini, kwindawo echanekileyo, kunye nezandla zethu kunye, phambi komzimba kunye neengalo zethu zoluliwe.
• Ukusuka apho, sivula ukwenza i-semicircle ngaphandle kokuhamba ngaphaya kwamagxa kwaye sibuyele kwindawo yokuqala.
• Simane sivula sivale iingalo zethu. I-10 ukuya kwi-15 ukuphindaphinda ngaphandle kokuba iingalo zakho zishiye amanzi.

Umdlalo kwindawo ephezulu yomzimba: iminqamlezo

Siqala ukusuka kwindawo yokuqala yeengalo ezivulekileyo emnqamlezweni, sivale phambili kwaye xa sifika, endaweni yokudibanisa izandla zethu, siwela kwaye sibuyele kwindawo yokuqala. I-10 ukuya kwi-15 ukuphindaphinda ngaphandle kokuba iingalo zakho zishiye amanzi.

Iklasi ye-Aquagym yeengalo

Ukuzivocavoca kwe-Aquagym: imizuzu engama-20 yeengalo kunye nomqolo

https://youtu.be/INyR0upMfv8

Uhlobo lwe-7 lwemidlalo ye-pool

Aquagym emva

Indlela yokuqinisa umqolo wakho nge-aquagym: Ukuhamba emanzini

• Sebenzisa izihlangu zamanzi
• Qala kwindawo engaphezulu nokuba ingaphezulu kangakanani na. Qala nje kwaye ngokuthe ngcembe uye emanzini anzulu de ufikelele kubude besifuba.
• Nikela ingqalelo kwinyathelo lakho. Kufuneka kube lide njengoko uhamba equleni. Kwakhona, qiniseka ukuba awuhambi kwiibhola zeenyawo zakho. Qinisekisa ukuba uhambisa iingalo zakho ngokungathi awukho emanzini
• Gcina umqolo wakho uthe tye. Kufuneka ube nokuma okuthe tye njengoko usenza le ntshukumo. Ungasebenzisa umtya odadayo ukuba unengxaki yokuhlala uthe tye, nto leyo eya kukugcina apho kufuneka ube khona.
• Kwakhona, gcina izihlunu zakho ezingundoqo ziqinile ukuze ungaxhomekeki kwicala okanye phambili.
• Yongeza ezinye iintsimbi okanye ezinye izixhobo. Ungazongeza ukwenza umthambo ube nzima ngakumbi ukuba ucinga ukuba kulula kakhulu.

Yomeleza umqolo wakho ngemithambo ye-static aquagym

1. Zama ukwenza umthambo wokuzisa idolo lakho esifubeni sakho. 
2. Qaphela imisipha yakho ye-hip. 
3. Zama ukwenza umfanekiso weSuperman phambi kodonga
4. Zama imithambo yokulinganisa umlenze omnye. 
5. Yenza iintshukumo zokukhwela ibhayisekile ukuze ube ne-abs eyomeleleyo.
6. Zama ukunyusa umlenze ophindwe kabini.
7. Yenza i-squats ngaphantsi kwamanzi. 
8. Zama ukutsalwa ngebha esisigxina. 
9. Yenza isikere esinqunyanyisiwe. 
10. Yenza amagxa amadolo. 

Yomeleza umqolo wakho ngokuzivocavoca kwe-aquagym kwintshukumo

1. Zama ukwenza imitsi ethile. 
2. Khaba ujikeleze idama. 
3. Qubha imijikelo embalwa. 

Ukuzivocavoca kwe-Aquagym kumqolo kunye nomqolo

Ukuqubha konyango kumqolo ongezantsi

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Isalathiso sesiqulatho sephepha: Aquagym

1. Yintoni i-aquagym
2. Iinzuzo ze-Aquagym
3. Iingxaki ze-aquaaerobics
4. I-Aquagym ibandakanya ntoni?
5. Zeziphi izihlunu esisebenza kunye ne-Aquagym?
6. Ngubani iAquagym?
7. Zinjani iiklasi ze-Aquagym?
8. Iintlobo ezahlukeneyo ze-Aquagym
9. I-Aquagym yenza umthambo ukuze unciphise umzimba
10. I-Aquagym yabasetyhini abakhulelweyo
11. Aquagym kubantu abadala
12. I-Aquagym efanelekileyo yokuqubha
13. I-Aquagym encedisayo imathiriyeli
14. Umculo we-Aquagym

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Uhlobo lwe-8 lwemidlalo ye-pool

Izisu zaseAquagym

Ukuzivocavoca kwe-Aquagym kwi-abs

1. Yiya phezulu: Yenza iiseti ezintlanu zemizuzwana engamashumi amathathu kwaye wandise ixesha lokuqinisa ngakumbi isisu. Phumla imizuzwana elishumi elinesihlanu phakathi kweeseti.
2. 'Qubha' khasaQ: Ukwenza lo mthambo, kufuneka ugcine isisu sakho siqinile kulo lonke uhambo. Bamba kwi-curb ngezandla zakho, uncike ngasemva, wolula umzimba wakho kunye ezama ukuhlala phezu kwamanzi kunye nokuhambelana esinqeni, amagxa kunye nomqolo. Emva koko, khaba ngamandla, ugcine umzimba wakho uthe tyaba. Yenza uphinda-phindo oluhlanu lwemizuzwana engamashumi amathathu, kwaye uphumle ishumi elinesihlanu.
3. Abs phezu kwendlela: Nge-abs yakho kwi-curb uya kusebenza indawo engezantsi yesisu sakho. Phumla iingqiniba zakho emanzini, kumda wedama, imilenze yakho ifakwe emanzini. Kule ndawo, phakamisa imilenze yakho kunye ukuya esifubeni sakho, ngaphandle kokugqithisa umgca we-hips ngamadolo. Yenza uphinda-phindo oluhlanu lwezihlandlo ezilishumi elinesihlanu zokuhlala.
4. Bicicleta: Ibhayisekile yenye yeeklasiki ze-pool, ezisetyenziswa ngabantu abadala kunye nabantwana. Ngalo msebenzi sinokusebenza i-rectus abdominis kunye ne-obliques. Phumla iingalo zakho kwi-curb kwaye wenza umqondiso wokukhwela ibhayisekile. Qala ngeeseti ezintathu zomzuzu omnye, uphumle imizuzwana engamashumi amathathu phakathi kwenye nganye.
5. Ukuwela imilenze: Ngeengalo zakho ziphumle kwi-curb, Gweba imilenze yakho ngokuphindaphindiweyo, ugcine isisu sakho siqinile.. Yenza iiseti ezintlanu zemizuzwana engamashumi amane, uphumle imizuzwana elishumi phakathi komnye nomnye.  
6. Ukunqumla umlenze ngenye indlela: Njengokuba siyenza phantsi, sinokuyenza nasequleni. Phinda uqhube ubuya kwenza kwi-flutter okanye i-curb crunches kwaye unqamle imilenze yakho ngokuphindaphindiweyo de udinwe ngokwaneleyo. Ungayenza ngokulula imizuzwana engama-40, uphumle i-10 phakathi kweeseti ukugqiba iiseti ezine.
7. Ukwandiswa komlenze: Gcina imilenze yakho ime nkqo kwaye nkqo phantsi kwamanzi ubuncinane imizuzwana engamashumi amathathu. Phumla imizuzwana engamashumi amabini phakathi kweeseti, kwaye wenze i-4 iyonke. Uya kubona ukuba uyaqaphela ukuba isisu sakho yintsimbi ecocekileyo emva kokwenza lo msebenzi.
8. Ukuphaphazela komlenze: Ngendlela efanayo ubuya kwenza i-sit-ups yoyame emphethweni we-pool, yenza iiseti ezininzi ze-flutters zomzuzu omnye. Khumbula ukuya phezulu kwisifuba kwaye ugcine umgca wezinqe zakho ngamadolo akho.
9. ukukhaba ibhabhathane
10. Bambelela kwileli okanye kungqameko. Imilenze kunye neenyawo kunye. Yenza ukukhaba ibhabhathane umzuzu omnye. Emva koko, jika kwaye uphakamise imilenze yakho kwaye ujikeleze omnye umzuzu. Ngalo lonke ixesha kufuneka ugcine isisu sakho siqinile.

Ukuzivocavoca kwe-Aquagym kwi-abs kunye nesinqe

https://youtu.be/waE6UPA0k8E

Uhlobo lwe-9 lwemidlalo ye-pool

Imilenze ye-Aquagym kunye neempundu

Imithambo i-aquagym yemilenze kunye neempundu

1. I-squats echibini: Yenza ii-squats ezingama-20 ngendlela efanayo njengoko ubuya kwenza ngaphandle kwamanzi, ume kunye namanzi ukuya esinqeni sakho. Okufanelekileyo kuya kuba kukwandisa uphindaphindo ukwandisa ukuqina.
2. Ukukhaba okuthambileyo okukhululekileyo: ngaphandle koko, ukuba ungasebenzisa iingalo zakho kuqinisekisa umthambo olungeleleneyo owahlulwe phakathi kwendawo ephezulu nasezantsi yomzimba.
3. Ukuzivocavoca okulungileyo ukwenza ithoni ye-glutes yakho inokuba lula njengokubhukuda.
4. Ukuhamba malunga nedama ukuvuselela iimpundu kunye nemilenze
5. Hamba echibini.
6. Baleka equleni ngokungathi siyabaleka, okokuqala ngokuqhelekileyo, emva koko ngamadolo aphakamileyo.
7. Tsiba ngomlenze omnye okanye uvule kwaye uvale imilenze yakho ecaleni, uyinqumle, tsiba ngasekhohlo nasekunene okanye wenze isikere.
8. Hambisa imilenze yakho ngokungathi ukhwela ibhayisekile:

Iklasi ye-Aqua-gym: imizuzu engama-20 yemilenze kunye ne-glutes

https://youtu.be/ToGP_sqxtdI

Uhlobo lwe-10 lwemidlalo ye-pool

Aqua-Inyathelo

Yintoni i-aquastep esekwe kuyo?

• I-Aquastep: Isekelwe kwi-toning yomzimba ophantsi kunye nokusebenza kwenkqubo ye-cardiovascular system ngokuntywilisela i-stepper emanzini ukwenza i-exercises elandelayo.

Indlela yokwenza imithambo yamanzi

Ukuzivocavoca kwenziwa kusetyenziswa inyathelo lokuntywiliselwa emanzini ngobunzima. I ngokukhawuleza Imithambo ayifani, kuba sifuna ukomelela ngakumbi ukwenza iintshukumo, ngoko ke ukusetyenziswa kweekhalori kuyanda kunye nokuqina komthambo.

Iinzuzo ze-aquastep

1. Yandisa amandla
2. Ithoni kumzimba ongezantsi
3. Ukuphucula ukuhamba kwegazi
4. Ivuselela imisebenzi yentliziyo nemiphunga
5. Ukuphucula ulungelelwaniso lweentshukumo

Inkqubo yoqeqesho ye-Aquastep

Uhlobo lwe-11 lwemidlalo ye-pool

Ukuhamba ngebhayisikile yamanzi (i-aquacycle / aquaspinning / aquabiking)

Inkcazo yokuhamba ngebhayisekile yamanzi: umdlalo we-pool osefashonini

• Aquacycle' o i-aquaspinning: iklasi yokusonta (okanye ibhayisekile yokuzilolonga) emanzini, ibandakanya ukufumana okuninzi kokusonta ngokuthatha inzuzo yoxhathiso olongezelelweyo olubonelelwa ngokunyothula ngokuchasene nonyanzeliso lwamanzi.
• Ukongeza, ikuvumela ukuba utshise phakathi kwe-300 kunye ne-500 kcal ngeseshoni nganye, ngelixa usenza umthambo ophantsi womzimba,
• Ibonakaliswe kubantu abaneengxaki zedolo, ekubeni ukuchasana kwamanzi kunciphisa i-pedal.
• Ngelo xesha, ukunyathela emanzini kusenza sizuze ukuchasana ukuba ibhayisekile inikezela emanzini ivumela ukuba senze ukwandisa izibonelelo zentliziyo, ukusebenzisa i-agonist yethu (ukutsala) kunye ne-antagonist (push) imisipha) kwaye ngokomeleza imisipha kwaye inamandla onyango kusinika imvakalelo emnandi kunye ne-massage yendalo, kodwa indawo yesisu kunye nomzimba ophezulu womelezwa ngokubonga ukuchasana kwangaphandle.
• Ngokunjalo, ngenxa yokuba umsebenzi wenziwa emanzini, sinciphisa impembelelo kwaye sigudise iintshukumo esiya kuzenza ngebhayisekile yakudala; oku kuthetha ukuba lo msebenzi uvumela abantu abanokulimala ukuba babuyisele ithoni ye-muscle kunye nokuphucula ukuhamba, ngokukodwa kwimeko yokulimala kwamadolo ukususela ekubeni i-quadriceps iqiniswe ukukhusela i-joint.
• Okokugqibela, sikubonelela ngekhonkco kumangenelo ethu malunga ne umdlalo jikelele we-aquabike kunye nakwingeniso ethile ye kuqala Manta 5 e-ibhayisekile.

Izibonelelo zokuhamba ngebhayisikile emanzini

• Iphucula impilo yentliziyo
• Ikhuthaza kakhulu ukujikeleza kwegazi, ukunyanga kunye nokuthintela iingxaki zokujikeleza kwegazi.
• Yandisa amandla okuxhathisa ngokuphucula ukuphefumla
• Tshisa iikhalori kunye nethoni yomzimba
• Yomeleza amalungu
• Inciphisa iimeko zovalo, uxinzelelo kunye nokuxhalaba
• Umngcipheko ophantsi wokulimala
• Sebenza i amandla yemisipha

Uyenza njani iAquapin

• Ngaphandle kokubeka iinyawo zakho emhlabeni, yenza isijekulo sokunyovwa kwaye wandise isantya sokuzilolonga okupheleleyo.
• Ungalibali ukutshintsha icala kwaye uphinde umthambo ngomzuzu omnye kwicala ngalinye.
• Umqulu we-polyethylene uya kuba yimfuneko ukuze ukwazi ukudada, nangona kungabalulekanga ukuba siyakwazi ukugcina iingalo zethu zihamba.
• «Kulo msebenzi sinokudibanisa intshukumo ye-stroke ehambelana kakuhle kakhulu nento esiyenzayo ngemilenze. Kodwa ndiyaphinda, ukufuduswa kufuneka kube rhoqo. Ukuba akunjalo, umphumo wokutshisa iikhalori awufezekanga.

iklasi yokujikeleza i-aqua

Uhlobo lwe-12 lwemidlalo ye-pool

hamba emanzini

Indlela yokuhamba echibini?

• 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.

Umahluko phakathi kohlobo lwamanzi ohamba 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.

Ziziphi iingenelo zokuhamba echibini

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.

Uhlobo lwe-13 lwemidlalo ye-pool

Ukubaleka emanzini (aqua-jogging / aquarunning)

Inkcazo yokubaleka emanzini

• I-aqua-jogging ngumdlalo esibaleka kuwo okanye sibaleke echibini, nokuba sidibana nomgangatho wepool kweyona ndawo ingekho nzulu yedama okanye kweyona ndawo inzulu. 
• Ukubaleka emanzini: Kumiselwe ukuba imizuzu eli-15 yokuhamba emanzini ilingana nemizuzu engama-40 yokubaleka ngaphandle kwawo, ngoko ke. tshisa iikhalori ezininzi ngexesha elincinci kwaye wandise ithoni yemisipha ngenxa yokuxhathisa kwamanzi.
• Emva koko nqakraza kwikhonkco ukuba ufuna ukwazi lonke ulwazi malunga ne emanzini.

Izinto ezintathu eziguquguqukayo zibonwa njenge-aquajogging:

• Zero impact: Ngebhanti yokudada emanzini anzulu kunobude bakho.
• Impembelelo ye-80%: Ukubaleka okanye ukuhamba kumachibi avumela ukuba uthinte phantsi kwedama.
• Ibhanti elingaphantsi kwamanzi: Eyona ndlela ibiza kakhulu yokwenza. Ofuna ibhendi yobugcisa okanye yasekhaya entywiliselwe emanzini.

Ziziphi iingenelo ze-aquarunning?

• Yandisa amandla emisipha kunye nokunyamezela
• Sikwazile ukuthoniza kungekuphela nje imilenze, kodwa kunye namanye amalungu omzimba.
• Uziva ukhaphukhaphu kwaye ubhetyebhetye ngakumbi.
• Ukuphucula ukomelela kwentliziyo
• Nciphisa ukwenzakala kwamalungu kunye nezihlunu
• Uphuhlisa amandla kunye nokunyamezela.
• Unyango olugqwesileyo lokubuyisela kwisimo sangaphambili, ngakumbi kwiimbaleki eziqeqeshiweyo ezoyisa ukulimala.

izixhobo eziyimfuneko aquajogging

• Izixhobo eziyimfuneko yi-swimsuit kwaye, emanzini anzulu, ibhanti le-flotation elinesisindo okanye i-vest.
• 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.

Kwenziwa njani ukujoja 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.

• 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.

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

Ukuzivocavoca kwe-Aquarunning ukubaleka ngokukhawuleza okanye ukomeleza kunye nokuchacha kukwenzakala

Uhlobo lwe-14 lwemidlalo ye-pool

Aqua Boxing

Aqua-Boxing Definition

• umdlalo wamanqindi emanzini Zizithambo ezidibanisa uqeqesho lwe-aerobic kunye neentshukumo zokulwa zomzimba zamanqindi kunye nobugcisa bokulwa, ikarati kunye ne-kickboxing; Ngoko ke, siza kuzilolonga ngeenqindi, ukukhaba kunye nokutsiba.
• Ukuziqhelanisa ne-aquaboxing, udinga kuphela i-swimsuit kunye ne-gauntlets ye-foam.

Izibonelelo ze Aquaboxing:

• Ngokubanzi, iphucula inkqubo ye-cardiovascular system.
• Yandisa ulungelelwaniso kunye nokukhawuleza.
• Yandisa ukuxhathisa kwemisipha.
• Amandla ayaphumelela.
• Ngokuphindaphindiweyo, ilola ukuchasana komzimba.
• Ukomeleza imisipha yeengalo kunye nemilenze.
• Yomeleza izisu.
• Ukunciphisa ubunzima njengoko utshisa phakathi kwe-500 kunye ne-1000 yeekhalori kwiklasi nganye.
• Emveni kwakho konke. Ide iphele noxinzelelo.

Indlela yokwenza umthambo welophu yamanzi

• Okokuqala, kufuneka xelisa umthambo wokutsiba intambo okanye intambo esetyenziswa kakhulu ziimbethi manqindi kuqeqesho lwazo.
• Kubandakanya ukugqithiswa komqulu phantsi kwemilenze ngelixa bephakanyiswa ngaxeshanye ngokutsiba, nokuba bagobe ngasemva okanye bezisa amadolo esifubeni.
• Zama ukudlulisa i-foam phantsi kwemilenze yakho kaninzi kangangoko kunokwenzeka.
• Kubalulekile ukuphefumla kakuhle, kuba kunokuba ngumsebenzi odinisayo.
• Kugqwesileyo kwi-toning kunye nokwenza i-cardio kwiseshoni enye.

Iklasi ye-Aqua-boxing

Uhlobo lwe-15 lwemidlalo ye-pool

Aqua-Yoga

Inkcazo ye-aqua-yoga

• El Woga okanye aqua yoga Ngumsebenzi wasemanzini ngenjongo yokuphumla kunye nokwelula, ukwenza iintshukumo ezifanayo zamanani amagorha, ibhalansi, ukujija, ukuma kunye nokuphefumla kweyoga yesiko kodwa ngokwahlukileyo ukuba untywiliselwe echibini kwaye oko kuthintela umngcipheko. yokuqina.
• Kufuneka kuqatshelwe ukuba i-aquayoga, kunye nokuma kwe-yoga, ijongene nokugxila kwisisu kunye nokuphefumla, ukudibanisa kunye nokunyakaza.
• Kwaye, ngokwenene, oko Ngumsebenzi ofanelekileyo kakhulu kubasetyhini abakhulelweyo.

Unyango lwe-yoga yasemanzini

Uhlobo lwe-16 lwemidlalo ye-pool

Ai-chi

Yintoni i-Ai-chi

• Ai-Chi Luhlobo lonyango lwasemanzini olusetyenziswa kokubini njengendlela yokuphumla kunye nokuthobisa umzimba ngokwenza umthambo kunye nokubuyisela kwisimo sangaphambili.
• Ngokufanayo, i-ai-chi isekelwe ekusetyenzisweni kweendlela ezimbini zokulwa: i-wushu kunye ne-tai chi.

Ai chi class

Uhlobo lwe-17 lwemidlalo ye-pool

I-Aquarelax (ukuqubha konyango / iWatsu)

Yintoni ukuqubha konyango okubizwa ngokuba yi-aquarelax

• Okokuqala, ukuqubha konyango okubizwa ngokuba yi-aquarelax okanye i-Watsu yiklasi eguqukayo eqhubeka ngaphakathi echibini kwaye ibandakanya ukucamngca, ukuzolula kunye nokuzivocavoca okungundoqo ngenjongo yokufumana inqanaba elinzulu lokuphumla, ukuvavanya iimvakalelo ezibandakanya zonke iimvakalelo.

Livela phi igama elithi Watsu?

• Ngakolunye uhlangothi, i-Aquarelax ikwabizwa ngokuba yiWatsu; igama elivela kumanyano lwamagama amabini. Amanzi (amanzi) kunye neShiatsu (izakhono zaseJapan zamandulo ezixhasa iinkqubo zokuphilisa), a.

Zinjani iiklasi ze-Aquarelax?

• I-aquarelax Ilele ekubeni umzimba untywiliselwe emanzini, uthathe ithuba lokukhanya kwamanzi, okuvumela ukuba, ngendlela elula, ukonwabele i-massage edadayo.
• Kufuneka kwakhona kukhankanywe ukuba kubandakanya umsebenzi wokuphefumula kunye nexesha elifanayo umsebenzi osebenzayo womzimba kunye nengqondo.
• Ekubeni ukuphumla okusebenzayo emanzini, siya kuqhuba ulungelelaniso kunye noqeqesho lokulinganisela.
• Ngamafutshane, kwiWatsu, injongo kukutshintshisa amandla okusingqongileyo kunye nomzimba.

I-Watsu, isakhono sangoku esidibanisa iindlela zasempumalanga ukufezekisa ukulingana emzimbeni nasengqondweni.

• Ngokumalunga nokubaluleka kokusebenzisa izitya e-Watsu, sisiphumo esithe ngqo seenkolelo zenkcubeko yamandulo yaseMpuma, eyayiqwalasela ukuba isifo sasivela ekungalungelelani kwamandla, ngenxa yokuba indalo iphela ishukuma kwiseli nganye kwaye. kwilungu ngalinye.
• Ngenxa yoko, i-Aqua Relax ithathwa njengefomula elungileyo yokukhathalela izifo ezahlukeneyo.

Iimpembelelo zonyango ezincedo ezivela kwisenzo se-Aquarelax

• Okokuqala, qinisa ukuhamba
• Phuhlisa ubhetyebhetye
• Ngendlela, ikhulula imisipha.
• Kufuneka kongezwe ukuba ukuphefumla okubonakalayo kuphucula
• Yehlisa ixhala kunye noxinzelelo
• Yehlisa iintlungu
• Sifumana ubuthongo obuqhelekileyo nobumnandi
• Ukwetyisa kokutya
• Ekugqibeleni, kukhokelela kwiimvakalelo ezakhayo.

Uyenza njani i-aquagym Relax umthambo ekhaya

Ukudlala ufile echibini, ukukhulula imisipha kunye nokuphelisa uxinzelelo kumqolo wethu, kuba lo msebenzi usinceda ukuba siziqhelanise nokuphefumla ngokunzulu ukuze siphumle ngakumbi. Bamba i-5 min.

Ukuphumla kwe-Aqua: unyango lokuphumla emanzini

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I-Aquagym yenza umthambo ukuze unciphise umzimba

I-Aquagym: umthambo wokunciphisa umzimba ngaphantsi kwamanzi

Ungavumeli intshukumo egudileyo emanzini ikukhohlise kuba ngeyure enye unokutshisa malunga ne-500 calories. Ke, lo mdlalo unegalelo ekwandiseni unyamezelo lomzimba kunye namandla emisipha, ngelixa unciphisa amanqatha angaphezulu. Konke oku kubonakaliswa kuphuculo oluqhelekileyo kwinkqubo ye-cardiological. Izinto ezisisiseko zokuzilolonga zezi: ukuphakamisa amadolo, ukukhaba, ukuvula nokuvala imilenze yakho, ukutsiba, ukujinga,...kwaye zonke zikhatshwa ngeentshukumo ezahlukeneyo zengalo kunye nesandi somculo. Ekugqibeleni, umthambo wokuphumla uya kwenziwa ukuze ubuyele ekuzoleni emva kokuzilolonga ngamandla.

 Iingcebiso ezili-10 zokunciphisa umzimba nge-aquagym ngokuvelisa ubunzima obunqabileyo

Iingcebiso zokulahleka kwesisindo esikhulu kwiklasi ye-aquagym

1. Okokuqala, kangangoko unako, gcina izinga lokubetha kwentliziyo yakho lingaphezulu kwama-80I-% yobuninzi bakho.
2. Okwesibini, yenza utshintsho lwesingqisho; ngokubuyiselwa kwe-15 ukuya kuma-30” phakathi kwawona macandelo aqatha.
3. Yandisa ixesha loqeqesho.
4. Sprint ngokutshintshanayo kuyo yonke inkqubo.
5. Kucetyiswa ukuba uqeqeshe ngaphezulu okanye ngaphantsi kwe-3 ukuya kwiintsuku ze-4 ngeveki kunye neentsuku ze-3 zokuphumla.
6. Ukongeza, uqeqeshe ngezinto zoqeqesho: amaphini okuqubha, i-pullboy kunye namaphiko.
7. Yongeza rhoqo isixa sexesha owenza ngalo umthambo ngelixa uhlala uxakekile. (ngaphandle kokuchukumisa umhlaba).
8. Ukuzivocavoca kumachibi amanzi abandayo, ekubeni amanzi abandayo afuna ukuba umzimba utshise iikhalori ezininzi ukuze ulungelelanise ubushushu obuphantsi. Kwaye, ngaphezu kwakho konke, thintela amachibi ashushu ukwenza imidlalo echibini (ukuze ungonakali kwimpilo yakho).
9. Ekugqibeleni, Ungalibali ukufaka amanzi kuwo wonke umsebenzi.

Imithambo indawo yokuzivocavoca emanzini kunye neziphumo ezisebenzayo zokunciphisa umzimba

Iintshukumo ze-Aquagym zokunciphisa umzimba

• 1. Ukunyakaza kokuqala kuqhutyelwa ngeengalo eziguquguqukayo ukuze zihanjiswe ngabanye phambili nasemva ngelixa Sitsiba de sibambe ezantsi, sithintele izisu kwangaxeshanye sihambisa umlenze ngamnye owoluliweyo ukusuka ngaphambili ukuya ngasemva.
• 2. Thatha imitsi emincinci ngengalo ibambe idolo elijongeneyo ukuqinisa imilenze, i-glutes, umva, i-abs, iingalo kunye neepectoral ngexesha elifanayo.
• 3. Bambelela emphethweni wedama kunye neengalo zakho zigobile kwaye yolula imilenze yakho kunye emva naphambili ukuzisa amadolo akho esifubeni sakho ukuqinisa i-lats yakho kunye nesisu.
• 4. Ungqiyama ngodonga uyazama Yenza i-abs yakho ngokuguqa ngamadolo akho esifubeni sakho kwaye wenza izijekulo ezidibeneyo ngokuphindaphindiweyo, ukuguqula imilenze yomibini ukusuka kwesobunxele ukuya ngasekunene.
• 5. Ngamanzi agqumayo ukuya kubude bamagxa kunye iingalo ezahlulwe kwinqanaba elifanayo, yenza imitsi ukubazisa phambili ngexesha elifanayo udibanisa kwaye uhlukanise imilenze yakho.
• Ukufumana iziphumo ezisebenzayo Kukhethwa ukuba kwenziwe nganye kwezi ntshukumo izihlandlo ezingama-20. Ukuba ulandela ngokufanelekileyo imiyalelo kwitheyibhile yokuzivocavoca esiyiphakamisayo, ngokukhawuleza uya kukwazi ukuziqhayisa ngobukhulu bomzimba weshumi.

Gqibezela umthambo wokuzilolonga emanzini ukuze unciphise umzimba

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I-Aquagym yabasetyhini abakhulelweyo

I-Aquagym ilungele abafazi abakhulelweyo

Izibonelelo ze-Aquagym ngexesha lokukhulelwa

Iipros of aqua-fitness ngexesha lokukhulelwa

• Utshintsho olwenziwa ngumfazi kwiinyanga ezisithoba zokukhulelwa, ezifana nokudumba kwemilenze, iinyawo kunye namaqakala, ubunzima obuninzi, imithambo ye-varicose okanye i-hemorrhoids, inokulawulwa ngokuzilolonga.
• Ngokutsho kophando olwahlukahlukeneyo, enye yezo ezinokubonelela ngezona nzuzo zininzi i-gymnastics yasemanzini, ngakumbi ekunciphiseni iintlungu ezisezantsi.
• Njengoko sele sitshilo, i-aquagym ikhuthaza ukuhamba kwegazi, ekubeni uxinzelelo lwe-hydrostatic luququzelela ukubuya kwe-venous, ukuphucula ukujikeleza kunye nokunciphisa i-edema, imeko enomdla kakhulu kubasetyhini abakhulelweyo kunye nalabo abaneemithanjeni ze-varicose.

Ngaphambili, umfazi okhulelweyo kufuneka adibane nogqirha wakhe ukuba i-aqua-fitness ifanelekile kuye.

Nangona umfazi okhulelweyo kufuneka aqale adibane nogqirha ukuba ngaba kufanelekile ukuba enze olu hlobo lokuzilolonga, inyaniso kukuba i-aquagym iyaphumla, inceda ukutshisa iikhalori ezigqithisileyo, iphucula ukujikeleza kwaye yenza ukuba umfazi angaziva ubunzima kakhulu. .yesisu.

Abasetyhini abakhulelweyo kufuneka benze njani i-aquagym

Abasetyhini abakhulelweyo benza umsebenzi okhethiweyo ukuya kumathuba omntu ngamnye. Imida ibekwe ngumntu ngamnye. Ukuba kuyimfuneko, utitshala uya kunika iinketho zokuqhubeka neklasi.

Ngexesha leklasi, kucetyiswa ukuba wenze ukunyakaza okuqhelekileyo kunye nokuhamba emanzini, kunye nokuzivocavoca kwithoni yokuphela.

Kufuneka kuqatshelwe ukuba iingcali zicebisa ukwenza umthambo ohambelana nexesha lokukhulelwa kunye nesimo somzimba sowesifazane okhulelweyo, kunye nokunika imizuzu embalwa kwiindlela zokuphefumla kunye nokuphumla.

Akukhuthazwa ukuba ukuqina kokuzivocavoca kwabasetyhini abakhulelweyo balinganiswe bodwa.

Noko ke, abanye abaphandi abangamaNgesi (okanye uNeil, 1992), abacebisi ukuba amabhinqa akhulelweyo abe nombono ocacileyo wokuzama ukuhlala yedwa, esetyenziselwa ukulinganisa ubungakanani bomthambo.

Ukuthelekisa izinga lentliziyo kunye nombono womgudu kubasetyhini kwi-trimester yesibini neyesithathu yokukhulelwa kwiinkqubo ezine ezahlukeneyo zokuzilolonga (ukuhamba, ukukhwela ibhayisekile, ukujikeleza kwe-aerobic), isiNgesi saphawula ukuba idatha ayizange idibane kakhulu, kwaye ibonise imida yempazamo ye-54 shakes. ngomzuzu.

Ukuqina ngokwepesenti yezinga eliphezulu lentliziyo yabasetyhini abakhulelweyo

Ubuninzi bezinga lentliziyo yethiyori ingabalwa ngale ndlela: 220-ubudala.

Kwabasetyhini abakhulelweyo, kucetyiswa ukuba bangadluli i-140 beats ngomzuzu.

Ividiyo ene-Aquatic exercises yabasetyhini abakhulelweyo

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Aquagym kubantu abadala

Inzuzo ye-aquagym kubantu abadala

I-Aquagym yabantu abadala: umdlalo we-pool ophumeleleyo

Impumelelo kunye noloyiso olulawulayo lomkhuba we-aquagym kubantu abadala

Impumelelo ekhoyo kwimidlalo ye-aquaym pool kubantu abadala ivela kwezi mpawu zilandelayo ezibonelelwa ngumsebenzi wasemanzini ngokwawo:

• Umculo: isinceda siphumle okanye sivule, sizive sikhululekile xa sisenza naluphi na uhlobo lomthambo.
• Iimpawu zogqirha wasemanzini: benza ngomzamo omncinci, ngenxa yokuxhamla kwemizimba yethu, okusivumela ukuba senze imithambo efanayo esiya kuyenza ngaphandle kwamanzi ngaphandle kokuziva sidiniwe. Yenza ukuba uthotho lwemithambo engenakwenzeka ngaphandle kwayo okanye yenza ubushushu bomzimba wethu buthandeke ngakumbi.
• Ukusetyenziswa kwezinto: isinceda silungelelanise umzamo kwizinto ezinokwenzeka kunye neempawu zomntu ngamnye, enikezela ukuchasana okukhulu okanye okuncinci emanzini.
• Ubushushu bamanzi: Ngokwesiqhelo phakathi kwe-28º kunye ne-31º eyenza umthambo ube mnandi ngakumbi, usinceda siphumle.

Ukuzivocavoca kwe-Aquagym kubantu abangaphezu kweminyaka engama-60 ubudala

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I-Aquagym efanelekileyo yokuqubha

Loluphi uhlobo lwesuti yokuqubha ekufanele ndiyinxibele kwi-aquafitness?

Indlela yokukhetha iimpahla ezifanelekileyo zokuziqhelanisa nemidlalo yamanzi

Iimpawu ezibalulekileyo ze-Aquagym swimsuit

• Ukuxhathisa kweklorini: Kwiiklasi kanye okanye kabini ngeveki, ukuya kuthi ga kwiiyure ze-100 zokusetyenziswa.
• Inkxaso yesifuba: Zive inkxaso enhle ngokubulela kwi-padding esisigxina edibeneyo kwi-swimsuit.
• Loo nto isenza sizive sikhululekile: I-swimsuit okanye i-swimsuit yabaninzi imele umngeni, kuba asisoloko sizithemba nge-100% emzimbeni wethu, ngoko ke kubalulekile ukuba sizive sikhululekile ngokubonakalayo nangokubonakalayo kwiimpahla zethu. Fumana imodeli yesuti efanele wena. hamba nawe , kodwa kwakhona uququzelele ukuzivocavoca kwakho emanzini, kuba ukuncama i-aesthetics yokuthuthuzela kule meko akusona sigqibo esihle.
• Iindleko kunye nezixhobo ngokwenqanaba lethuUkuba siyazithanda iimpahla ezigqibeleleyo, siya kuba nendawo enye yokunxiba entsha kraca kwaye sinxibe iimodeli, kodwa masiphephe ukuthenga impahla yendadi yobuchwephesha ukuba siyaqala ukufunda. Kancinci kancinci songeza umgangatho kunye neendleko ukuba siyaqwalasela. Ubulumko, kuba ukuzinikela ngakumbi kufuneka siqhelisele lo mdlalo, iimpahla ezininzi zokuthatha iiklasi okanye ukuya echibini ziya kuba yimfuneko. Kakade ke, ukuba ikhosi yasehlotyeni yabantwana, masikhethe iimpahla ezintle, ezintle kwaye zingabizi, kwaye masityale imali ngakumbi ukuba sinomrhumo okanye ubulungu kwisikolo sokuqubha.
• Ukhathalelo lwempahla Ukufuma, ilanga, iklorini kunye nokungabikho kokucoca kuyingozi kwiimpahla zokubhukuda, umgangatho unokuba phezulu kwaye uvelele, kodwa ukuba asizikhathaleli iimpahla ngeyona ndlela isisiseko, mhlawumbi ziya kuhlala ngaphantsi, okanye kancinci kancinci. iya kuphelelwa ngokukhawuleza.

Uhlobo lwempahla yokuqubha ilungele ukwenza i-aquafitness

Iingcebiso kwiimpahla zokuqubha zokufaneleka emanzini

Okokuqala, udinga inkxaso eqinileyo ukukhusela i-bust yakho, oku kuthetha ukuba ukuba ungumfazi kucetyiswa ukuba ukhangele i-swimsuit ene-bra eyakhelwe-ngaphakathi.

Iisuti zokuqubha ezimile

Kwelinye icala, kufanelekile ukukhankanya ukuba ii-swimsuits ezinomnqamlezo ziqaqambisa kwaye zixhasa umbulelo ongcono kwiikomityi zazo ezakhelwe ngaphakathi.

Iisuti zangasemva ezimilise ngo-U

Ngakolunye uhlangothi, ezo zisuti ezinomqolo owenziwe ngu-U zithetha ukuba i-swimsuit ilula ukuyinxiba kwaye iyikhulule, kwaye ukuqokelela ezinqeni kuyenza ibe yisitayile.

Indlela yokukhetha iimpahla ezifanelekileyo zokuziqhelanisa ne-aquagym ngokuxhomekeke kwindawo yechibi

Eyona mpahla igqwesileyo kunye nococeko lwePool yangaphakathi

• Kwi-pool yangaphakathi, umdla omkhulu kukukhululeka, ukusebenzisa amalaphu athintela ukungqubuzana kwaye asinceda ukuba sonwabele ukuqubha okanye imidlalo ngokulula kakhulu.
• I-Lycra swimsuits ekhethekileyo ye-chlorine, nangona ingasibiza kancinci, iya kuhlala ixesha elide. Abantu abaninzi abenza i-aquagym batshintsha iimpahla zabo zokuqubha minyaka le kuba nokuba baya equleni kabini ngeveki, ekupheleni kwexesha lonyaka igugile, iyabonakala kwaye inerabha egugileyo.
• Xa uphuma emanzini kubaluleke kakhulu ukunxiba izihlangu ezingatyibilikiyo kwaye, ukuba kunokwenzeka, hayi iiflops zeenzwane njengoko unyawo lubandezeleka kwaye ukuba silusebenzisa kakubi olu hlobo lwezihlangu indlela yethu yokuhamba iya kunyanzeliswa.
• . Kubalulekile ukunxiba izihlangu ngalo lonke ixesha singaphakathi kwizibonelelo, kubandakanywa, kwaye ngaphezu kwakho konke, kwishawari apho sinokubamba i-fungus ukuba asizikhuseli iinyawo zethu.
• Itawuli esiyisebenzisayo ingenziwa nge-microfiber okanye i-natural material, okubalulekileyo kukuba xa siyisebenzisa xa siphuma emanzini siyayitshintsha emva kokuhlamba, kuba xa siphuma kwi-shower sisebenzisa itawuli enye. siphinde sibeke iklorin kwisikhumba sethu esicocekileyo.
• Emva kokuhlamba, kubalulekile ukuhlamba i-swimsuit kunye nezicathulo nge-gel ethambileyo kunye ne-wring ngobumnene ngaphandle kokufaka uxinzelelo oluninzi njengoko sinokulimaza okanye ukuguqula amalaphu. .
• Xa sifika ekhaya, sihlamba iithawula nge-detergent epholileyo kwaye sixhoma zonke iimpahla ngaphandle kokwelula kakhulu kwaye, ukuba kunokwenzeka, ngaphandle kweengubo zokugqoka emthunzini.
• Ukuba umnqwazi wenziwe ngelaphu, siya kwenza okufanayo kunye ne-swimsuit kwaye ukuba iplastiki, siya kuyihlanza kakuhle ngesepha ethambileyo kwaye emva kokuyomisa sinokubeka i-talcum powder kuyo ukuze igqibe ukufunxa ukufuma. .

Eyona mpahla igqwesileyo kunye nococeko lwePool yangaphandle

• Kwezi meko sinokulandela iingcebiso esizikhankanyileyo kumachibi angaphakathi kodwa kufuneka senze umgudu wokukhusela ulusu lwethu kangangoko sinakho.
• Ukwenza oku, sinokukhetha iimpahla zokuqubha ezikhusela ilanga, amalaphu athintela imitha yelanga ukuba ingadibani nolusu lwethu.
• Masingazilibali iindondo zelanga ezivunyiweyo kwaye sinxibe izihlangu ezithintela ukutshisa iinyawo zethu kwaye zikhululekile kwaye zifanele indawo yokuhlambela.
• Ukuba sihlamba kwindawo enamatye okanye emtyibilizi, kubalulekile ukusebenzisa i-slippers ezikhethekileyo kwindawo yokuhlambela. 

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I-Aquagym encedisayo imathiriyeli

Yintoni efunekayo ukwenza i-aquagym?

Izinto ezisetyenziswa kwi-Aquagym

Okulandelayo, sikhankanya ezona zixhobo zisetyenziswa kakhulu kwi-Aquagym ukuya kwiinkcukacha kamva:

Iiklasi ze-aerobic zamanzi zihlala zibandakanya izixhobo ezisisiseko zamachibi. Idama lakho lasekhaya linokubonelela ngezixhobo ezikhulu ezinje ngee-treadmill, iibhayisekile, kunye noomatshini bamanzi abajikelezayo. Unako kwakhona ukuthenga izixhobo ukunceda ukwandisa ukusebenza ixesha lakho echibini.

Isixhobo soku-1 se-Aquagym

I-Churros ye-aqua-fitness

Churros ixabiso aqua-ukufaneleka

I-Bestway 32108-Churro Pool Aqua Bones, iyunithi enye [imibala eyahlukeneyo]

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Abantu abonwabileyo i-Churro Float, 161" x 8", Imibala Eyohlukeneyo

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I-Solmar-Churro yokuqubha, i-Foam Float, i-Float Stick, i-Foam Tube ye-Pool, i-Spaghetti e-Foam 6 X 150cm, iyafumaneka Khetha uMbala owuthanda kakhulu

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Mondo – Churro Foam Float (15973)

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Isixhobo se-2 se-Aquagym

Sebenzisa amaphiko njengesixhobo sokuncedisa

Amaphiko esandla kunye neeglavu zokuxhathisa. Imarike igcwele iinketho apha. Esi sixhobo senzelwe ukunceda ukuphucula uqeqesho lwamandla akho emanzini

Amaphiko e-aquagym andinceda njani?

Echibini, bakunika ukuxhathisa kwaye ngoko ke amandla. Bakwenza kube lula ukuqeqesha imilenze yakho kwaye endaweni yoko ugxile kwamanye amalungu omzimba, ngakumbi i-abs kunye ne-glutes. Okukhona i-blade inde, kokukhona zifuna umgudu ongakumbi.

• Isantya esisezantsi kodwa ukutyibilika ngakumbi kunye nesantya, ukunika umzimba wakho wonke osezantsi kunye ne-abs ukuzilolonga okupheleleyo.
• Kuba unesantya esongezelelweyo kunye namandla, ukuzilolonga kwakho kuya kuba mnandi kwaye kube neziqhamo ngakumbi. ‍
• Amaphiko afana nobunzima obungaphezulu kwimilenze yakho obusetyenziselwa ukongezelela ukuxhathisa xa uqubha.
• Uqubha inani elifanayo lemilenze kodwa ufumana uqeqesho oluphindwe kabini.

Ukuphucula ukuzivocavoca emanzini kunye nokuphucula izibonelelo ze-aquagym, kukho isethi yezixhobo ze-pool ezinceda ukwandisa umgudu kunye nokuchasana emanzini. Ngaloo ndlela, zombini izibonelelo kunye nokuzilolonga ngokwawo emanzini kuya kuba mkhulu. Ezi zincedisi zikwakuvumela ukuba wenze uthotho lwemithambo ethile eya kukunceda usebenze amalungu athile omzimba wakho, njengemilenze okanye iingalo zakho. I-wrist wrist or ankle bracelets ukunyusa ukuxhathisa, iiglavu ze-membrane, amabhanti, ii-dumbbells okanye inyathelo le-aquagym linokuba yinto efanelekileyo yokukunceda ngeeseshoni ze-gymnastics emanzini.

Ixabiso lamaphiko e-aquagym

I-Cressi Rondinella -Iziphelo eziphezulu zabaqalayo kunye ne-snorkeling

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Cressi Agua Mfutshane, Unisex abadala Snorkeling Fins

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Mares Hermes – Unisex Fins

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Arena Powerfin Pro Fin, Unisex abadala

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Isixhobo soku-3 se-Aquagym

Ibhodi kunye neNyathelo ye-aquaym

Iimpawu Inyathelo le-aquaym

• Inyathelo le-Aquagym: Inyathelo elinobunzima lokuhlala ezantsi echibini kwaye ukwazi ukwenza imithambo ye-cardio emanzini. Ikulungele ukukunceda ngokuzivocavoca kwemilenze.

Inyathelo ixabiso le-aquaym

Leisis 0103068 Aquastep, Turquoise Blue, Ubungakanani obunye

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I-Beco Unisex-i-AquaStep-96040 i-AquaStep Assorted/ubungakanani obunye boqobo

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I-Softee 24236.028 Amanyathelo e-Aquafitness Aquastep, Blue, S

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I-Softee AQUASTEP iNyathelo eBallasted yePhulo

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Isixhobo se-4 se-Aquagym

Ubunzima begwebu kunye ne-dumbbell ye-aqua aerobics

Iidumbbells zegwebu. Ukukhanya kwaye kulula ukuthwala, kodwa kunzima kakhulu xa uphakamisa phantsi kwamanzi; Iidumbbells ziza kwiindlela ezahlukeneyo zokuchasa.

Ubunzima beseli obuvaliweyo bokwenza umthambo wengalo. Ilungele ukusebenza i-triceps ngokuchasene nokuhamba okanye i-Aqua Jogging. Ubume bayo obungqukuva bukuvumela ukuba wenze imithambo esecaleni.

Ixabiso Ubunzima be-Foam kunye ne-dumbbell ye-aquaaerobics

2 Neoprene Dumbbells 1KG | Uqeqesho lwasekhaya | Iyawakhaba amanzi

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I-Speedo Aqua Dumbell Fins, i-Unisex yabantu abadala, iBlue, ubukhulu obunye

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PROIRON Neoprene Dumbbells - Neoprene Coated Dumbbells (Ithengiswa ngababini)

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I-BECO Aqua Dumbbells yokusetyenziswa kwamanzi (iPakethi emi-2, ePhakathi)

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Isixhobo se-5 se-Aquagym

Ii-anklets zogwebu ze-aquaaerobics

Ubunzima bamanzi. I-Strap-on-ankle okanye i-wrist weights yandisa ukuxhathisa kwiintshukumo zengalo kunye nomlenze echibini. Ikwafumaneka kuluhlu lweenketho zokuxhathisa.

Ixabiso anklets Foam for aquaerobics

Sveltus Adjustable Water Weights Aqua Band, 2X 500 g

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EFFEA 482 Weighted bracelet for aquagym, Blue

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Isixhobo se-Softee se-Aquaerobic Nemo I-Ankle Brace-Iperi, Ezahlukeneyo, Ubungakanani obunye

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Leisis 0101030 Wristband-Anklet, Purple, One size

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Isixhobo se-6 se-Aquagym

Ibhanti yokufaneleka kwe-Aqua

Ibhanti yokunyathela. La mabhanti anceda ukugcina intloko yakho phezu kwamanzi kwindawo enzulu, ngelixa ushiya izandla zakho zikhululekile. Ungabaleka, uphakamise iintsimbi, kwaye wenze eminye imithambo usebenzisa izandla zakho, ngaphandle kokungena emanzini.

Ixabiso lebhanti ye-Aqua

I-Beco Water Sports Training Ukuzilolonga kunye noQeqesho lokuQinisekisa i-Aqua Jogging Bebelt Blue

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I-EVEREST FITNESS IBhanti yokuDada yaManzi eMidlalo kunye noQeqesho-Ibhanti elidadayo lokuqubha kwaye lilungelelaniswe ukuqubha ukuya kuthi ga kwi-100kg-iBubble Pool yaBantwana kunye nabantu abadala

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I-Beco - ibhanti yoqeqesho kwimidlalo yamanzi

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Izixhobo zeSoftee 0018001 Ibhanti ye-Aquafitness, yabasetyhini, iMhlophe, S

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Isixhobo se-7 se-Aquagym

Ibhodi yokuqubha

Ibhodi yokuqubha. Uya kufunda ngokukhawuleza imithambo emininzi yebhodi yokuqubha wakuba unenye yezi zixhobo zokudada ezingabizi kwaye zikhaphukhaphu.

Amanye amachibi ade abonelele ngemidlalo yeqela njenge "baseball yebhodi" (cinga nge-baseball, kodwa usebenzisa ibhodi njengelulwane).

Ixabiso lebhodi yokuqubha

ISoftee 0020201 – Ibhodi yokuQubha encinci

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I-Bubble ye-Eurokick – Ibhodi yokuqubha, 47 x 28, Eurokick

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

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

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Isixhobo se-8 se-Aquagym

Pullboys

Pullboys Xabiso

I-ARENA Freeflow Pullbuoy isiXhobo soQeqesho sokuQubha, i-Unisex, iMnyama/eMpunga, iNdawo yonke

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I-ARENA Unisex yaBantu abadala-iMathiriyeli yoQeqesho lokuQubha lokuqubha, ubukhulu be-95056

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Izixhobo zeSoftee 0019742, Tsala inkwenkwe, imhlophe, isayizi enye

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V GEBY EVA Ibhodi yokuqubha igwebu Litsala iBooy EVA Ibhodi yokuKhaba ngemilenze yaBantwana abaDala kwiPool yoQeqesho ngoKhuseleko

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Isixhobo se-9 se-Aquagym

Iibhendi zeerabha kunye neebhanti ezilastiki zokuqubha okumileyo

Inkcazelo ibhanti loqeqesho lokuqubha elimileyo

• Ibhanti loqeqesho lokuqubha elimileyo likuvumela ukuba ukwandise ukusebenza koqeqesho kumachibi okanye kwiindawo ezincinci, likuvumela ukuba uqubhe nangasiphi na isitayile ngenkululeko yokuhamba ezingalweni nasemilenzeni, evumela uqeqesho olunzulu, zombini ixesha elide kunye ne-sprint. isixhobo esiyimfuneko kuqeqesho lwasemanzini. .
• Ayibangeli i-jerks xa iqubha ngenxa ye-elasticity tape yayo yokumelana kunye nobude obuhlengahlengiswayo kuyo nayiphi na isayizi encinci, enkulu okanye i-pool pool, kunye nolwandle kunye noqeqesho kunye nokhuseleko oluyimfuneko.
• Ibhanti lokuqubha lifuna i-anchoring yangaphandle kuyo nayiphi na indawo ekufutshane nendawo apho uqeqesho lokuqubha lwenziwa khona; amanqaku anje ngezinyuko okanye ikholamu ekufutshane ziindawo ezifanelekileyo zokuncamathela.
• Ukuqubha okuqinileyo kunye nebhanti kunye ne-elastic band lukhetho olucetyiswayo kakhulu ngenxa yokuguquguquka kwayo ekwenzeni umthambo ngokulandelelana.

Ixabiso leeRubber bands kunye ne-elastic bands for swimming static

Nadathlon 001 Static Swimmer, Unisex Abadala, Blue, One Ubukhulu

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I-GOLDFIT iNadathlon Static Swimming Belt, iNtsontelo yeBhanti yeRabha yokuNzalela ukuQubha ePhumeni, iTowel yeMicrofiber kunye neCase. Ukuqubha ibhanti esinqeni Ukubophelela Kit kuQeqesho.

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IQueta Uqeqesho lokuQubha iBhanti yeNtsontelo yokuQubha iBhanti yokuDada eLungisayo eLungisayo yokuDabha ukuQubha

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I-KIKILIVE Ibhanti lokuDada laNgaphandle, ibhanti loQeqesho lokuQubha, ibhanti lokuNgamela ukuqubha, iNtsontelo eLuqilima oluLulekayo yoQeqesho lwePoli

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Isixhobo se-10 se-Aquagym

Iibhola okanye iifitballs

Ixabiso leebhola okanye iifitballs

Waboba- iBhola yokuNgxaza emanzini eSurf, Umbala wamaza anelanga (AZ-103-SW)

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Waboba- Ibhola eNqamza ngaManzi eSurf, Umbala wePinapple, 5,6 cm (AZ-103-Pineapple)

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I-Intex 59065NP-Ibhola enkulu yesangqa evuzayo, ububanzi be-107 cm, iminyaka emi-3

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Ibhola yaselwandle Ø malunga ne-25 cm – Ibhola evuthelwayo – Ibhola yaselwandle yabantwana nabantwana – Idama lokuqubha elunxwemeni kunye nedama lokuqubha

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Isixhobo se-11 se-Aquagym

Aquapac

Inkcazelo ehambelana ne-Aquagym: Aquapac

• Ukusetyenziswa okuqhelekileyo kwesikrini sokuchukumisa kunye namaqhosha ngecala.
• I-Flotation: kuxhomekeke kubunzima bee-Smartphones ezahlukeneyo, yenza uvavanyo kwisitya.
• Inikezelwe ngentambo okanye intambo yeselula ehlengahlengisiweyo.
• Ikwakhusela nothuli, ukungcola kunye nokungcola.

Ixabiso le-Aquapac

I-Aquapac 668 I-Case engenaManzi ye-iPad/iThebhulethi eGrey/eTransparent enkulu yeFomathi

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I-Aquapac Waterproof Bag yeZixhobo zoMbane L, 29 cm, Grey (I Transparent/Grey)

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I-Aquapac 348 Ityala elingaManzi kwiZixhobo zoMbane eziNgaphandle/eziNgwevu

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Aquapac iPhone 6+ EFANAYO Case

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Umculo we-Aquagym

I-Aquaerobic: landela isingqisho somculo

Iculo lokudlala imidlalo echibini

Njengoko besichaza kulo lonke eli ngeniso, i-aquagym luhlobo lwejimnastiki yasemanzini enempembelelo ephantsi enobude obumalunga nemizuzu engama-45 kwaye, ngamandla aphakathi, kulwazi lokunyanga kodwa bengenalo. Izinto ezahlukeneyo zisetyenziselwa isigqi somculo ukwenza umsebenzi we-cardiovascular and exercise toning exercises in the water.

Ngaphandle koko, ngesingqi somculo abawulawulayoIipulsations zenza umzimba uphendule kuzo.

TOP Aquagym Umculo

Iseshini ye-Aqua Gym Muscia Mania 2021

Aqua Gym Muscia Latin Hits 2021