Inkomba yokuqukethwe kwekhasi
Kulokhu kungena kwe- Ok Pool Reform sizokutshela ngomunye walaba izinhlobonhlobo ze-aquagym, ukufaneleka kwamanzi e-aquarunning noma, ngokunembe kakhudlwana, ukugijima ngaphakathi echibini,
I-Aquarunning ihambisana nokutshiyoza
aquarunning ukuthi yini
Ukugijima kwe-Aqua kuyini (ukugijima kwamanzi / ukugijima emanzini)
yini i-aquarunning
Yini i-aquarunning
I-Aquarunning ngumdlalo lapho ukuqeqeshwa kuhlanganisa ukujima kwenhliziyo nemithambo yegazi okubandakanya ukugijima noma ukugijima emanzini, noma uthintana nephansi lechibi endaweni engashoni kakhulu yechibi noma endaweni ejulile. . Ngakho-ke umuntu ulingisa ukunyakaza kokugijima.
Ngokujwayelekile, kumasu okuqeqeshwa kwe-aquarunning athuthukiswa endaweni ehlukile kunokujwayelekile, eqeda umthwalo wokuvivinya umzimba okuningi onawo ngaphandle kwamanzi ukufeza ukusebenza kwemisipha okukhulu ngenxa yokumelana okunikezwa yi-medium kuya ekuthuthweni kanye nakho konke ukunyakaza.
Ngenxa yalokho, Ifaneleka kakhulu kubagijimi abafuna ukuhlanganisa uhlelo lwabo lokuqeqesha oluvamile namanye amasu futhi labo, ngaphezu kwakho konke, abafuna ukunciphisa umthelela kumalunga.
Izinto ezidingekayo ukuze usebenzise ukufaneleka kwe-aquarunning
Ukuze ukwazi ukuzijwayeza isiyalo of aqua-running ukuqina kukhona Lezi zinto ziyadingeka:
- Okokuqala, kufanele sibe ne-a ukujula kwegobolondo lechibi efanelekayo ukudlala ezemidlalo.
- Ngakolunye uhlangothi, kuyadingeka ibhande lokukwazi ukwenza umsebenzi ngokuntanta (qhubeka phansi kuleli khasi ungathola yonke imininingwane ngalo mkhiqizo).
- Ngokuqondene ne izicathulo zamanzi, azibalulekile ngokuphelele kodwa ngokwemibandela yethu sicabanga ukuthi ziyadingeka (ungathola ulwazi olwengeziwe ngezansi kwalokhu okufakile).
Umlando wokugijima kwe-aqua
Ukugijima kwe-aqua kwaziwa kanjani
I-Aquarunning wumdlalo owaduma ngo-2000 nguKelly Holmes.,
Kungani uKelly Holmes esebenzisa indlela ye-aquarunning
Kufanele kukhunjulwe ukuthi umsubathi okukhulunywa ngaye, ngaphambi kokuwina ubhedu eMidlalweni Yama-Olympic, wathola ukulimala okwamvimbela ukuba enze ukuqeqeshwa kwakhe ibanga eliphakathi nendawo, futhi ngenxa yaleso sizathu wazisiza ngokuzivocavoca kwe-aquarunning.
Ngale ndlela, isebenzise i-aquajogging ngempumelelo ukuze inqobe ukuxilongwa futhi ifanelekele umqhudelwano womhlaba.
Ngemuva kwalokho, uHolmes wawina izindondo ezimbili zegolide e-Athens 2004 ku-800m naku-1500m.
Ngakho, ngenxa yomnikelo womsubathi wama-Olympic uKelly Holmes, i-aquarunning ingumdlalo oye wazuza abalandeli abakhulu.
Futhi, nakuba i-aquarunning kuwumdlalo owawuvele uyingxenye yokuqeqeshwa kwabasubathi abaningi, kwaba phakathi nama-Olympics aseSydney lapho ukugijima emanzini kwavela khona ngempela.
Ukugijima echibini: Kukude kangakanani uma kuqhathaniswa nokugijima emhlabathini
Ukulingana phakathi kwe-aquajogging nokugijima
Ukuxhumana phakathi kokuzivocavoca kwe-aquajogg nokugijima
Njengoba uzozwa esiqeshini, akukho ukufana okuqondile okutholakele ezincwadini phakathi kokuqondisa kwe-aquarunning kanye nokugijima emhlabathini owomile.
Ithebula lokuhlobana AKUNEMBILE phakathi kokugijima emanzini nokugijima
Ngenhloso yokukwazi ukuxazulula umbuzo obuzwe mayelana ukuhlobana phakathi kokugijima emanzini nasemhlabeni, Luis, enentshisekelo yokulinganisa lokhu, udale ithebula lokulinganisa ngokusekelwe kokuhlangenwe nakho kwakhe ne-aquajogging iminyaka engaphezu kwe-4:
60 - 70%: Lena indawo yokuqeqeshwa okulula 2.
- Imitha engaphezulu noma encane oyenzayo emanzini e-aquarunning echibini ilingana namamitha ayi-10 emhlabeni.
- Isibonelo: amamitha ayi-1000 echibini (amachibi angama-40 wamamitha angama-25) alingana namakhilomitha ayi-10 emhlabeni.
70 – 90%: Lokhu kuwukuzilolonga okufana nomzamo owufaka ku-sprint imizuzu engu-2172 noma ngaphezulu.
- Kulokhu, imitha ngayinye owenza ngayo i-aquarunning, ilingana namamitha ayi-11 emhlabeni. Isibonelo: amamitha angama-2125 echibini (amachibi angama-85 angamamitha angama-25) alingana namakhilomitha angama-24 emhlabeni.
90 – 100%: Lokhu ukujima okufana nomzamo owenzayo kuseshini yejubane.
- . Imitha ngayinye oyenzayo emanzini e-aquarunning echibini ilingana namamitha ayi-13 emhlabeni. Isibonelo: amamitha angu-600 echibini (amachibi angama-24 wamamitha angu-25) alingana namakhilomitha angu-8 ethrekhi.
Ukuhlolwa kobudlelwano bebanga lokugijima emanzini ukuya ezweni
Okulandelayo, le vidiyo ikhombisa umqeqeshi womdlalo wokugijima ku-pool owayenokukhathazeka kokwazi ukuvumelana phakathi kokugijima echibini noma ukugijima phansi.
Nokho, yena ngokwakhe uyavuma ukuthi akakaze athole ifomula yesayensi exazulula lesi sibalo ngokwaso.
KwakunjaloNgale ndlela, umgijimi uzisekelwe ezivivinyweni ezimbalwa ukuze azuze ukudonswa kwakhe siqu: ibanga alenzayo echibini lilingana nezikhathi ezingu-8 noma ezingu-9 kulokho akwenza emhlabeni.
Ividiyo yebanga elizolinganiswa ngamamitha angu-100 echibini uma liqhathaniswa nokugijima emhlabeni
Yiziphi izinzuzo zokugijima nokuhamba emanzini?
Yiziphi izinzuzo ze-aquarunning?
Okokuqala, sikhuluma ngezinzuzo zesiyalo se-aquarunning ukuze sihlale ngokwethu futhi kamuva kuzochazwa eyodwa yazo.
izinzuzo zokugijima kwe-aqua
- Ekuqaleni, i-aquarunning ilahlekelwa isisindo futhi ishisa i-kcal eningi
- Isekela ukuqinisa isu lokugijima
- Uma kubhekwa ukuthi iqinisa imisipha
- Iphinde ikhuthaze ibhalansi engcono.
- Thuthukisa ukuqina kwenhliziyo nemithambo yegazi
- Kuqinisa amandla okuphefumula
- Yehlisa amathuba okulimala kwamalunga nemisipha
- Kulula ukubhekana nesifo samathambo
- Kuhle kakhulu ekwelashweni kokululama kokuhlukumezeka
- Umphumela wokwelapha ngokumelene nokukhathazeka, ukucindezeleka
1º Izinzuzo ze-Aquarunning zokugijima emanzini
i-aquarunning slimming
amanzi agijima ama-calories
Aquarunning kcal
Amakhalori e-Aquarunning: Ungashisa amakhalori aphakathi kuka-300 no-500 ngemizuzu engama-45.
uhlanga lwamanzi
Kubekwe ukuthi imizuzu engu-15 yokunyakaza emanzini ilingana nemizuzu engama-40 yokugijima uphume kuwo.
Ukuze shisa amakholori amaningi ngesikhathi esincane futhi ukhulise ithoni yemisipha sibonga ukumelana kwamanzi.
Ukuhamba emanzini kumele izikhathi ezingu-12 umzamo omkhulu kunalowo okhiqizwa ukumelana komoya.
Ngaphezu kwalokho, ukuma okuqondile ku-aqua jogging kunikeza ukumelana okuphindwe ka-4 kunendawo yemvelo yokubhukuda.
Ukugijima emanzini kusiza ukushisa ama-calories futhi ulahlekelwe isisindo
Ngamafuphi, lokhu kuwukuzivocavoca kwenhliziyo, inhliziyo izoqala ukushaya ngokushesha futhi impompa igazi eliningi ukuze imisipha ikwazi ukubhekana nenselele futhi lokhu kuzokusiza ukuba ushise ama-calories, ulahlekelwe amafutha futhi uhlale ufanelekile.
Ukugijima emanzini kungaqeda ukukhuluphala ngokweqile noma ukukhuluphala
Omunye umongo lapho ukugijima emanzini kunconywa ezinhlelweni zokuncipha kwesisindo ngenxa:
- Ukungabikho komthelela kuwumsebenzi onempilo wamalunga abantu abakhuluphele ngokweqile.
- La ubuoyancy emanzini yenza kube lula ukunyakaza kwalaba bantu maqondana nemisebenzi eyomile.
- Kungumsebenzi lapho umzimba wabasebenzi uhlala ungaphansi kwamanzi kude namehlo abanye abantu, isimo abantu abaningi abasazisayo.
2º Izinzuzo ze-Aquarunning zokugijima emanzini
Isiza ukuthuthukisa indlela yokugijima
El i-aquarunning Ivumela ukuqeqeshwa okuqondile komsubathi, ukuthuthukisa amandla abo enhliziyo, ngenkathi ithuthukisa amandla + ukumelana nokugwema umthelela emalungeni.
Nakuba i-aquarrunning iyindlela noma yimuphi umgijimi angakwazi ukuyifaka ekuqeqeshweni kwabo, kufanele njalo ihambisane. Ngeke kuthathwe njengokuwukuphela kokuqeqeshwa okufanele ukugijima.
Ukugijima emanzini kungathuthukisa ukuma kwabadlali kanye nendlela yokugijima
Ngokufanayo, amandla okucindezela asekela ama-disc intervertebral omgogodla ancishiswa kakhulu emanzini.
Kuzo zonke lezi zizathu, abasubathi abaningi bafaka lo msebenzi ukuze baqhubeke nokuthuthukisa amandla abo omzimba ngokugwema imithwalo ehambisana nomjaho ojwayelekile.
3º Izinzuzo ze-Aquarunning zokugijima emanzini
Iphimbo futhi uqinise imisipha emanzini
Sikwazile ukukhala hhayi imilenze kuphela, kodwa nezinye izingxenye zomzimba.
Kucishe kufane nokuzivocavoca ngezinsimbi ejimini, njengoba sesibonile, amanzi anikeza ukumelana futhi kufanele usebenzise amandla emilenzeni yakho ukuze ukwazi ukuya phambili. Ngale ndlela, uqinisa futhi uqinise iqembu elibalulekile lemisipha: izisu, ama-glutes, ama-quadriceps, ama-biceps femoris, ama-adductors, amathole ...
Amalunga nawo ayaqiniswa njengoba ukunyakaza okwenziwa ngaphansi kwamanzi kunobungane futhi kuyabahlonipha, kugwema ingozi yokulimala.
Amanzi akhulula ukucindezeleka kokuhamba emhlabeni, agweme ingozi yokuhlukumezeka futhi anikeze indawo ephephile cishe. Ngaphezu kwalokho, ngenxa yokumelana kwamanzi, uthola i-massage futhi akudingeki uthwale isisindo sakho.
4º Izinzuzo ze-Aquarunning zokugijima emanzini
Ukuhamba emanzini kuthuthukisa ibhalansi
Amanzi ayisici esingazinzile, ngakho-ke, kuzodingeka uqinise umzimba wakho futhi ugcine ibhalansi yakho ngenkathi uhamba ngaphakathi kwalesi sikhungo.
Kodwa into enhle kuleli cala ukuthi, uma uwa, uzokwenza kancane, ngaphandle kobuhlungu noma ingozi yokulimala.
5º Izinzuzo ze-Aquarunning zokugijima emanzini
Gcina futhi uthuthukise impilo yakho yenhliziyo nemithambo yegazi
Umsebenzi omkhulu wokujikeleza kwegazi
Lokhu kuvivinya umzimba kulungele ukuthuthukisa ukujikeleza kwegazi okungalungile ngoba awugcini nje ngokunyakazisa izitho zakho kodwa futhi uthola ukubhucungwa njalo lapho wenza ukunyakaza emanzini.
Ngaphezu kwalokho, i-hydrostatic pressure ivuselela ukujikeleza kwegazi, isebenza emithanjeni ye-peripheral nama-capillaries.
Ngenxa yengcindezi ye-hydrostatic (ukuthi amanzi aphusha kanzima kangakanani ezindongeni zechibi) inhliziyo yakho izoshaya amabhithi angu-10 kuya kwangu-15 ngaphansi kokwenza umzamo ofanayo ngaphandle.
Izinzuzo ze-6 zokugijima emanzini
Khulisa umthamo wamaphaphu
Lo msebenzi usiza ukuthuthukisa ukuphefumula, ngakho amandla amaphaphu ayanda.
Izinzuzo ze-7 zokugijima emanzini
Yehlisa amathuba okulimala kwamalunga nemisipha
Ugwema umthelela ohlangene.
Umthelela ukugijima okuvamile okuba nawo ejoyintini uyagwenywa, ngakho-ke ukulimala akwenzeki ngenxa yalesi sizathu.
I-buoyancy yamanzi isusa ingcindezi emalungeni afana nedolo ne-hip, ngaphezu komphumela wokuvuselela ususa umgogodla ngokumelene namandla adonsela phansi, okwenza kube lula ukunyakaza okuphelele.
Izinzuzo ze-8 zokugijima emanzini
Iwusizo kubantu abane-arthritis
i-buoyancy yamanzi ikuvumela ukuthi usebenze endaweni ephephile, uthuthukise ukunyakaza okuhlangene futhi unciphise ukucindezeleka.
I-arthritis yisifo esihambisana nobuhlungu, ukuqina nokuvuvukala kwamalunga.
Kulesi simo, kuyoba usizo kakhulu ukuzijwayeza ukuhamba emanzini echibi elishisayo, ngoba amanzi ashisayo akhulisa izinga lokushisa lomzimba, avule imithambo yegazi futhi akhulise ukujikeleza kwegazi, okunganciphisa ubuhlungu.
Ngaphezu kwalokho, abantu abanesifo samathambo bayelulekwa ukuthi banyakaze kancane futhi balawuleke.
Izinzuzo ze-9 zokugijima emanzini
Ukubuyisela kanye nokuvimbela ukulimala
Yakha amandla nokubekezela: Ukwelapha okuhle kakhulu kokubuyisela, ikakhulukazi kubagijimi abangochwepheshe abanqoba ukulimala.
I-Aquiarunning kanye nokuvuselelwa kokulimala
Ukuvuselelwa kokulimala kuyinkundla lapho ukugeleza kwamanzi bekuvame ukusetshenziswa kakhulu.
Isizathu esikhulu ukuthi ukugijima emanzini a umsebenzi ongewona umthelela lapho ngokuvamile ukulimala akumenzi umuntu akwazi ukwenza i-aquarunning.
Kuhle ukululama ekulimaleni kwezemidlalo: Kukuvumela ukuthi unqume ukushuba kokuzivocavoca
Uwena ophethe, ngakho uyanquma ukuthi ufuna ukuqeqesha kanzima kangakanani. Ngakho-ke, kuwumsebenzi ophelele kubantu asebekhulile abangazange basebenzise iminyaka, ngisho noma bengakwazi ukubhukuda, ngoba ukuzivocavoca kuhlanganisa ukuhamba emanzini, akukho lutho futhi akukho okuncane.
Ukugijima ngaphandle komthelela wemvelo wokukwenza endaweni egandayiwe. Ilungele ukubuyisela abagijimi.
Ungakwazi ukuzibekela wena ijubane futhi uvumelanise ukushuba kwesimo sakho somzimba ngokuzibekela inselelo yokuthi uhambe ngokushesha njengoba uzizwa uqiniseka ngokwengeziwe noma ngokwandisa isikhathi osenza ngaso lo msebenzi.
Aquajogg, qinisa futhi ululame ukulimala
I-Aquarunning njengendlela yokubuyisela
El i-aquarunning ufakazele ukuthi a indlela ephumelelayo yokunciphisa noma ukunciphisa ubuhlungu okubangelwa amaqhubu noma ukuqina uma kuqhathaniswa neminye imisebenzi
Omunye umongo lapho lolu hlobo lokuqeqesha lusetshenziswa njengendlela yokubuyisela ngemva komdlalo noma umncintiswano.
I-Aquarunning kubantu abangaqeqeshiwe
El i-aquarunning Kuye kwaboniswa ukuthi iyasebenza ekuthuthukiseni amakhono athile kubantu abanesimo esiphansi somzimba.
- Khulisa ku- amandla enhliziyo futhi i amandla imisipha yomzimba yangaphezulu nephansi.
- Ukulawulwa komfutho wegazi ophakeme kubantu abangaqeqeshiwe abaneminyaka engama-60-75.
- ukunciphisa ubuhlungu ku abantu abane-fibromyalgia.
- Ukwehliswa kwe-% yamafutha omzimba ngaphakathi abantu abakhuluphele ngokweqile.
Izinzuzo ze-10 zokugijima emanzini
Ukuhamba emanzini kusiza ukuphumula:
Lo msebenzi uphelele ukulwa nokukhathazeka nokungezwani okunqwabelene usuku lonke
, ngakho-ke kuthuthukisa isimo sengqondo. Amanzi ahlinzeka ngomphumela we-massage emzimbeni, ohlinzeka ngokuzenzakalelayo umuzwa wokuphumula.
Kungumsebenzi omnandi kakhulu
Ukuya ejimini, ukugijima noma ukuhamba ngebhayisikili kungaqondwa yilabo abangawujabuleli umdlalo womunye umsebenzi, futhi bazinikele. Nokho
Ukuhamba emanzini kuwumsebenzi ojabulisayo futhi olula, olungele abantu abadala asebekhulile ngoba ungakwazi ngisho nokuhamba njengombhangqwana noma iqembu likhuluma, njengoba nje nenza ngenkathi uhamba emgwaqweni.
- aquarunning ukuthi yini
- Ukugijima echibini: Kukude kangakanani uma kuqhathaniswa nokugijima emhlabathini
- Yiziphi izinzuzo zokugijima nokuhamba emanzini?
- ukungahambi kahle kwamanzi
- Kudingeka impahla ye-Aquarunning: Ibhande le-Aquarunning
- Into yesibili ye-aquarunning edingekayo: Izicathulo ze-Aquarunning
- Indlela ye-Aquarunning
- Ungagijima kanjani ngaphansi kwamanzi?
- i-aqua running exercises
- Yini okufanele uyenze ukuze wenze i-aquajogging ibe mnandi kakhulu?
- i-treadmill yamanzi
- Okuhlukile okumnene kwe-aquarunning: Ukuhamba echibini
- Umculo we-aquarunning
ukungahambi kahle kwamanzi
Contraindications umsebenzi wokugijima emanzini
Yazisa uthisha uma sikunqubo yokutakula
Ungalokothi unyaka Kodwa-ke, uthisha kufanele aziswe ngokuba khona kokulimala noma isidingo sokuhlunyeleliswa.
Izinyathelo zokuqapha abesifazane abakhulelwe ukwenza i-aquajogger
Empeleni, lo msebenzi wasemanzini uphakanyiswa kakhulu kwabesifazane abakhulelwe, ngamafuphi, imikhawulo yokuzivocavoca izoncika emandleni omuntu ngamunye futhi iyohlala iqondiswa futhi imakwe uchwepheshe oqeqeshiwe ogijima ikilasi lokugijima.
izithiyo zokugijima
Ukugijima kunobubi obuthile ngokombono ongokoqobo
- Ngemuva kwalokho, idinga ukufinyelela ku-swimming pool kanye nezinsiza ezaneleNgokungeziwe ezinkokhelweni zobulungu zokufinyelela indawo yokuqeqeshwa, amakilasi angase angenise izindleko ezengeziwe.
- Ngendlela efanayo, kufanele kube nendawo eyanele ezingeni lezimo zezulu, kanye nethuba lokukwazi ukudlala umculo nokuthi inezinsiza eziphephile.
- Nakuba imisebenzi yamanzi ngokuvamile isebenzisa amandla amaningi kunemisebenzi eminingi yangaphezulu eyenziwa ngenani elifanayo, ngenxa yokumelana okukhulu kwamanzi, ijubane ukunyakaza okungenziwa ngalo liyancipha kakhulu.
Ukutshalwa kwezimali okuncane kwamakilasi e-aquarunning
- Ngesikhathi Futhi kubiza kakhulu kuneminye imidlalo eqhutshwa ngaphandle, nakuba ngokuvamile ithengeka noma ifakwe enkokhelweni yokuzivocavoca. ukuthi ekuqaleni ngaphezu kwakho konke, uzozwa umuzwa omncane wokufuna ukuhamba ngokushesha kunokuba amanzi akuvumela.
- Ukuphetha, Kudingeka ukuthi utshale ezintweni ezithile ze-aquarunning njengebhande noma izicathulo zamanzi.
Kudingeka impahla ye-Aquarunning: Ibhande le-Aquarunning
Imishini ye-aqua-jogging edingekayo
Ibhande le-aquarunning ukwenza umdlalo wekhwalithi
Ibhande lokugijima le-Aqua: Thuthukisa ukusebenza kwakho nokubekezela ngebhande lokugijima lemidlalo yasemanzini nokuqeqeshwa kokubhukuda.
Okokuqala, ibhande le-aqua jogging liwukusekelwa okufanele kwemidlalo yasemanzini nokuzivocavoca ukuze kuthuthukiswe ukuhamba.
Futhi, sebenzisa ibhande ukuhlanganisa ukujima kwasemanzini nokusebenza kwakho okuvamile.
Futhi, kufanelekile ukusho ukuthi ibhande lasemanzini lizivumelanisa kalula nesimo sakho, kungakhathaliseki ukuthi uneminyaka emingaki noma i-agility.
Ibhande linikeza umfutho ukuze umzimba untante emanzini futhi ukuma okulungile nokuqondile kungamukelwa ngaphandle komzamo omkhulu. Okunye okubizwa ngokuthi yimilenze entantayo - imikhono yegwebu exhunywe ezinyaweni.
Okokugcina, ngokuzivocavoca emanzini uthuthukisa ukukhuthazela, amandla kanye nokuvumelana nezimo. Ngale ndlela, sebenzisa ibhande ukuzijwayeza amanzi aerobics, ulahlekelwe isisindo. ukufunda ukubhukuda ngokuzethemba noma ukukusiza ekuzilolongeni kwakho ukuthuthukisa amakhono emoto.
Izici zebhande le-Aqua jogging
Ukuhlukahluka
Leli bhande lilungele izinhloso ezahlukene, njengokufunda ukubhukuda, ukudlala imidlalo yamanzi, ukugijima emanzini noma ukuphumula nephephandaba echibini elingaphandle kanye nokuntanta kalula.
I-flotation enhle kakhulu
Ngenxa yegwebu eliphezulu le-PE, i-buoyancy ilungile ngesikhathi semidlalo yamanzi; ingemuva elingaphezulu linomphumela owengeziwe osekelayo.
Ibhande le-aqua jogging linomumo we-ergonomic okhululekile emzimbeni.
Igwebu le-PE elisezingeni eliphakeme liwukusekelwa okufanele kwalolu hlobo lomsebenzi. Ngeke kudingeke ukhathazeke ngokuhlala untanta.
Impahla kanye nomklamo webhande le-aquajogging likuvumela ukuthi ulisebenzise kuze kube sezingeni eliphezulu ngaphandle kwemikhawulo yemoto futhi uhlale unokulawula okuphelele kokuphefumula kwakho ngesikhathi sokuzivocavoca.
Lungisa ibhande ngokwezidingo zakho
Ukubopha nokuqaqa ibhande lesihlalo kuyashesha futhi kuphephile.
USIZE WONKE
Ngenxa yobukhulu bayo bendawo yonke kanye nebhande elilungisekayo, ibhande lokubhukuda lilingana wonke umuntu onesisindo esingamakhilogremu angu-100.
Indlela yokufaka ibhande le-aquarunning
Ibhande le-Aquajogging liyashesha futhi kulula ukulifaka
- Okokuqala, ngosizo lokuvalwa kwe-snap okuvikelekile kanye nokukhululwa kwayo okusheshayo, kulula kakhulu ukuyisebenzisa.
- Ngenxa yokuvalwa kwayo ngokushesha, ukuyifaka kuthatha isikhashana nje.
- Yibeke okhalweni lwakho bese uyivala ngokuchofoza.
- Manje ungakwazi ukulungisa ibhande ngokudonsa ibhande.
- Hhayi-ke, yenza lokhu kuze kube yilapho ibhande lizwakala lithambile kodwa livikelekile. Vele ulungise usayizi okhalweni futhi ujabulele umsebenzi wakho emanzini ngaphandle kokukhathazeka.
Indlela yokugqoka kahle ibhande le-aquajogging
Ilungele ukujima kwakho kokuqina emanzini: Sebenzisa ibhande le-aquajogging ngokulandela imihlahlandlela embalwa.
- Qiniseka ukuthi amanzi ozivocavocayo ajulile ngokwanele ukuthi izinyawo zakho aziwathinti.
- Gcina ukuma okuqondile namahlombe akho ngaphezu kwezinqulu zakho.
- Uma wenza uchungechunge lokuzivocavoca, thatha izikhawu ukuze ululame.
- Ngenxa yebhande legwebu le-PE, ukuzivocavoca ngeke kube nzima njengokungathi ukwenzile emanzini, noma kunjalo kuhle ukuthatha ikhefu.
Lisebenza kanjani ibhande le-aqua jogging
I-Aqua Jogging Belt Operation
Thenga ibhande le-aquarunning
Intengo yebhande le-Aquarunning
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Into yesibili ye-aquarunning edingekayo: Izicathulo ze-Aquarunning
Amabhuzu eCressi
Umlando weCressi pool slippers
Isipiliyoni seCressi sazalwa ngo-1939 ngenxa yabazalwane u-Edigio noNanni, abathanda ulwandle futhi benesimo esingokwemvelo sokuklama nokwenza ama-prototypes. Baqala kanjalo-ke ubuciko bezifihla-buso nezibhamu zokuqala zangaphansi kwamanzi. Ngo-1946, imikhiqizo yabo yaziwa kakhulu kangangokuthi iCressi yamanje yasungulwa eGenoa. Kusukela lapho, ibhizinisi lomndeni liyathuthuka, lidizayine futhi likhiqize izimpahla zezemidlalo elizidayisa emhlabeni wonke.
Amabhuzu eCressi Reef
Okukhethekile Pool izicathulo Cressi Water Shoes
Cressi Water Shoes kukhona ama-slippers azungezile Yenziwe ngezinto ezithambile, ezinwebekayo nezilula. design sole anti-ukushelelaifosholo enezimbobo cishe phezu kwendawo yonke ama-reinforcements ezinzwaneni nasesithendeni. Ukhululekile kakhulu amachibi okubhukuda, izikebhe kanye Jetties, nazo ekahle ukuthatha uhambo.
- Yenziwe ngezinto ezithambile, ezinwebekayo nezilula
- I-non-slip sole
- ifosholo elinezimbobo
- Ikhululekile kakhulu kumachibi, izikebhe namajethi
- Ilungele ukuhamba
Mayelana nezicathulo zaseCressi eef zamanzi
Iziliphu zokugoqa ezenziwe nge-a izinto ezithambile, ezinwebekayo nezilula. Ilungele amachibi okubhukuda, izikebhe nama-breakwaters. | ifosholo enezimbobo cishe kuyo yonke indawo yayo, okuvumela ukudlula komoya nokuphuma kwamanzi. | Ukunamathela phansi sibonga i-sole eliqinile y anti-ukushelela. | Iwusizo futhi ilula, ne- uzwane oluqinisiwe nesithende ukuvikela izinyawo ekahle ukuthatha uhambo. |
Amabhuzu eCressi Reef
Okukhethekile Cressi Reef Boots
Ukubuyekezwa kwezicathulo zamanzi eCressi Reef
Imininingwane izicathulo zamanzi ze-Cressi Reef
Kuzo zonke izinhlobo zemidlalo yamanzi Izicathulo ezifanelekile kuzo zonke izinhlobo zezemidlalo zamanzi, ezikuvumela ukuba uzisebenzise emanzini, ogwini noma emadwaleni. | high quality materials Ihlanganisa amaphaneli e-neoprene angasindi angu-1.5mm anezindawo ezinezikhala eziphefumulayo ezithambile. | 100% ukungasheleli Imelana futhi 100% ayisheleli kuzo zonke izinhlobo zezindawo, ezomile noma ezimanzi. | Ukuvalwa kwe-Velcro Isistimu yokuvala i-Velcro ukuze uthole ukwesekwa okukhulu. |
Amabhuzu eCressi 1946
Izimpawu Cressi 1946 Boots
I Cressi Aqua Shoes 1946 slippers kukhona ukukhanya, ilungele isikhathi samahhala futhi ifanele ukuhamba emgwaqweni, eduze kwamanzi nasemanzini. Zivikela izinyawo kusukela esihlabathini esishisayo, amatshe, ama-urchins olwandle, izindawo ezinamatshe nezingezansi ezingalingani. Zingasetshenziswa ngezinyawo ezingenalutho. La i-pala Yenziwe ngendwangu ye-reticulated, ngakho bayomisa ngokushesha futhi bavumele unyawo ukuba luphefumule. I-sole inezimbobo ukuze amanzi agobhoze, lome unyawo.
- Ilungele ukuhamba emhlabathini owomile nasemanzini
- I-Mesh ngaphezulu
- I-flexible ne-perforated sole ukuze amanzi abaleke futhi unyawo lome
- Itholakala ngemibala ehlukene egqamile
Ukucaciswa kwezicathulo ze-Cressi 1946
I-sole inezimbobo ukuze amanzi agobhoze, lome unyawo. Ngale ndlela, unyawo lungajuluka kalula uma luqhathaniswa nezinye izicathulo zamanzi ezivamile. | La i-pala Yenziwe ngendwangu reticulated, ngakho zoma ngokushesha futhi zivumela unyawo ukuba luphefumule. Lesi sixazululo sigcina i- unyawo olungena umoya ngisho nangezinsuku ezishisa kakhulu zasehlobo. | ¡Amabhendi e-elastic asikho isidingo sokubopha! Lawa mabhendi avala phezu kwe-instep, avumelane nanoma yiluphi uhlobo lwekhola, kuyilapho ama-eyelets ensimbi ane-varnishBanikeza isiphetho esikhethekile esicathulweni. | Isinqe sendwangu esinophawu lwe-Cressi sinesibambo phezulu esingasetshenziswa njengosizo uma gqoka isilipha. |
Ukubuyekezwa kweCressi Boots
Umbono wevidiyo kaCressi booties
Okulandelayo, kule vidiyo bakwethulela iCressi 1946 Aqua Shoes Sports Shoes for Aquatic Use, Ikhululekile kakhulu futhi iphefumula.
Indlela ye-Aquarunning
Isiyalo sokugijima se-Aqua
Prakthiza ukufaneleka kokugijima kwe-aqua
Ukuzijwayeza ukugijima noma ukuhamba emanzini, kufanele nje wethule ingxenye yomzimba kuwo bese uhamba nje. Ungakwazi futhi ukugijima noma uhambe uhlehle. Amanzi ahlanzekile enza kusebenze ukujikeleza kwegazi futhi akhuthaze ukubuya kwe-venous okungcono futhi emanzini anosawoti siyazuza kusawoti wamaminerali nezici zokulandelela eziqukethwe.
Izici ze-Aquarunning: Ukucatshangelwa ukuze uzilolonge i-swimming pool yezemidlalo
I-aquarunning yenziwa kuphi?
Kukuphi emanzini ukwenza i-aquajogg
Ingenziwa kokubili echibini -ngisho namadivayisi aklanyelwe ukusebenza emanzini- nasolwandle.
Lokhu okukhethekile kuyadlondlobala ngenxa yomthelela wakho ophansi kanye nezinzuzo zakho zokululama ukulimala
Ungakwenza nini ukugijima kwamanzi?
I-Aquajogg: Ingenziwa ehlobo noma ngisho nasebusika
nge-wetsuit, ngaphezu kwalokho, emanzini ku-12 noma 13 ° C, amakholori amaningi ashiswa. Sekukonke, amanzi ayithuluzi elihle kakhulu lokuqeqesha njengoba ejwayela ngokushesha amandla owasebenzisayo kuwo, anikeza ukumelana kuzo zonke izinhlangothi futhi lokhu kulungele:
Umehluko phakathi kohlobo lwamanzi esizilolongela kuwo i-aquajogg
Ukuqeqesha ukungalingani ngokwamaphi amanzi esihamba kuwo
- Amanzi ahlanzekile enza kusebenze ukujikeleza kwegazi futhi akhuthaze ukubuya kwe-venous okungcono.
- Ngakolunye uhlangothi, amanzi anosawoti azuza kusawoti wamaminerali kanye nezakhi zokulandelela eziqukethe.
- Futhi, emanzini ku-12 noma 13 ° C, amakholori amaningi ashiswa.
Ungahambisa kanjani i-aquajogging?
ukuma okulungile kwe i-aquarunning
Inhloso yalo msebenzi ukulingisa umjaho phezulu.
Ngenkinga ye-buoyancy ixazululwe yibhande, umuntu kufanele amise umzimba futhi anyakaze kanje:
- Isidumbu sitholakele sitsheke kancane phambili.Kubaluleke kakhulu ukugcina ukuma okuqondile kanye namahlombe avele aqonde ezinqulwini. Abantu abaningi abaye babonwa ngaphansi kwamanzi bancike kakhulu phambili. Ngokusobala i-buoyancy ithinta leli khono lokuhlala uqondile.
- Ikhanda seliphumile emanzini kanye ne bheka phambili (hhayi phansi).
- Izandla zikhululekile ngaphandle kokududula noma ukusunduza amanzi ngazo.
- Vala izandla zakho kancane njengalapho ugijima. Lokhu akugcini nje ngokulingisa indlela enhle yokugijima, kodwa kukuvimbela ekukopeleni nasekubhukudeni esikhundleni sokugijima emanzini. Ungasebenzisi izandla zakho njengezigwedlo.
- Izindololwane zigobe ngo-90º.
- El ukunyakaza kwengalo kwenziwa kusukela emahlombe.
- Zicabange weqa phezu komgqomo wewayini bese uwuphusha uhlehle. Umqondo wukuthi wenza ihaba ngempela ukunyakaza kwamadolo lapho ukhuphuka futhi welula umlenze wangemuva kahle.
- Dorsiflex izinyawo zakho. Nakuba ungakwenzi ngokuqaphela phansi, lapho ugijima izinzwane zakho zikhomba kancane ezinqeni zakho. Lwela ukugcina lo mnyakazo wokugijima wemvelo.
- I-hip igobe ngo-70º ngenkathi idolo nalo liyagobeka. Ekunyakazeni umlenze wokwelula, i-hip inweba ama-degree angu-5 kuyilapho idolo likhula ngokugcwele.
- Amaqakala abuye enze ukunyakaza kwe-dorsiflexion kanye ne-plantar flexion kanye nedolo ne-hip.
Isikhundla sokuqeqeshwa kokugijima emanzini
Isimo esifanelekile sokuzivocavoca i-aquarunning echibini
Lapho ugijima ngaphansi kwamanzi, umzimba kufanele uhlale uqondile ngangokunokwenzeka, ugweme ukutsheka phambili kwesifuba futhi ugcine ukunyakaza okuhambisanayo kwezingalo nemilenze kufana nokunyakaza ezikwenzayo lapho zigijima emhlabathini owomile.
Ukuhamba emanzini, ukuphakama lapho amanzi ekhona kubalulekile
Ukweqa kokukhuphuka kwamanzi ukuqeqesha emkhakheni we-aquarunning
Lapho ukuphakama kwamanzi kuphakeme, kuzosenza ukumelana nakakhulu
, into etuseka kakhulu ukuthi ukuphakama kwamanzi akudluli okhalweni lomuntu, kubalulekile ukugwema ukuhamba nge-tiptoe, futhi ugcine umhlane wakho uqondile.
Amandla asetshenziswa ekuqeqesheni i-aquarunning ngokwezinga lamanzi
Ukuqhathaniswa kwamandla asetshenziswa uma kugijima emhlabeni uma kuqhathaniswa nokugijima emanzini
Amasu we-Aquarunning
Kunezindlela ezimbili zokusebenzisa amanzi ngaphansi kwamanzi
Okokuqala, kufanele kuqashelwe ukuthi zombili izindlela zokwenza umzimba usebenze ngendlela efanayo futhi zidinga imishini efanayo.
- Okokuqala, kukhona indlela ye-aquarunning ogijima ngayo emanzini aze afike okhalweni lwakho lapho ugijima khona izinyawo zakho zihlezi phansi echibini.
- Futhi okwesibili unayo enye indlela umgijimi acwiliswa ngayo ngokwanele emanzini kangangokuthi izinyawo zabo azikwazi ukuthinta phansi kwechibi. Kule nqubo yesibili, abagijimi baphindaphinda ukunyakaza kokugijima ngokuhlala endaweni noma ukuya phambili kancane.
Isu lokuzijwayeza kahle ukugijima kwe-aqua
Ingxenye yokujima okuhle ihlanganisa izikhathi zokululama ezisebenzayo nezingenzi lutho. Kokubili kubaluleke kakhulu ukujwayela okufanele, ukusebenza okungcono ngosuku lomjaho kanye nokuvimbela ukulimala.
Ukugijima emanzini noma ukugijima emanzini kunikeza inketho enhle yeseshini yokutakula esebenzayo.
Ingashintsha ngisho nokuqeqeshwa okuphansi uma ubhekene nokulimala okubhebhethekisa umthelela.
Ividiyo ye-aquarunning yobuchwepheshe
Ividiyo ibe isikhombisa indlela nokuthinta kokugijima ngaphansi kwamanzi.
Izinhlobonhlobo zokugijima kwe-Aqua
Okuguquguqukayo okuthathu kubonwa njenge-aquajogging:
Okuguquguqukayo kokuqala kwe-aquarruning: Umthelela onguziro
- Esikhathini sokuqala, sinendlela ye-aquajogging ye-zero-impact, ehlanganisa ukugijima ne-treadmill emanzini ajulile kunobude bakho.
2nd variable aquarruning: 80% umthelela
- Ngesikhathi esifanayo, kukhona futhi inketho ye-80% yomthelela elele ekugijimeni noma ekuhambeni echibini ukuthinta phansi.
Ukuhluka kwe-aquarruning yesithathu: Ibhendi engaphansi kwamanzi:
- Okokugcina, kukhona futhi uhlobo lwesithathu lokugijima emanzini, lapho ibhande elingaphansi kwamanzi lisetshenziselwa ukukwazi ukucwila emanzini.
Indlela yokwandisa ukumelana ku-aquajogg
Indlela yokwandisa izinga lokukhuthazela lokuzivocavoca
Indlela yokwandisa izinga lamandla okuzivocavoca
Ngokuhambisanayo, izandla nezingalo zingathuthwa emanzini, enye inketho ukusetshenziswa kwezindwangu zezandla noma amanye amadivaysi ukukhulisa ukumelana.
Izicathulo zenjoloba ezifanele zinconywa kakhulu ukusiza ukugcina ukudonsa phansi kwechibi.
Ukuqina kokugijima kwe-aqua
Ukulawula ukuqina kokuzivocavoca ukukala ukushaya kwenhliziyo.
Nokho, akunconywa ukusebenzisa le parameter kusukela ngenxa yemiphumela etholakala ku-hydrostatic pressure, izinga lokushaya kwenhliziyo emanzini lehla phakathi kuka-10 no-17 amabhithi ngomzuzu.
Ngakho-ke, kunzima kakhulu ukuqinisekisa ukuthi ukuqina kokuzivocavoca kwanele umgomo wokuqeqeshwa ngokusebenzisa ukushaya kwenhliziyo (4).
Ngakolunye uhlangothi, okuguquguqukayo okufana ne-cadence noma ububanzi be-perceived exertion (RPE) kuboniswe njengokwethenjelwa ekulinganiseni ukushuba kwe-aquarunning.
Okulandelayo, isikali esithize se-RPE se- i-aquarunning idalwe nguDavid K. Brennan:
- aquarunning ukuthi yini
- Ukugijima echibini: Kukude kangakanani uma kuqhathaniswa nokugijima emhlabathini
- Yiziphi izinzuzo zokugijima nokuhamba emanzini?
- ukungahambi kahle kwamanzi
- Kudingeka impahla ye-Aquarunning: Ibhande le-Aquarunning
- Into yesibili ye-aquarunning edingekayo: Izicathulo ze-Aquarunning
- Indlela ye-Aquarunning
- Ungagijima kanjani ngaphansi kwamanzi?
- i-aqua running exercises
- Yini okufanele uyenze ukuze wenze i-aquajogging ibe mnandi kakhulu?
- i-treadmill yamanzi
- Okuhlukile okumnene kwe-aquarunning: Ukuhamba echibini
- Umculo we-aquarunning
Ungagijima kanjani ngaphansi kwamanzi?
Hlobo luni lokujima futhi kunjani ukugijima ngaphansi kwamanzi?
Indlela yokwenza i-aquarunning?
Konke okwenzayo emhlabeni owomile ungakuphinda emanzini. Ukusuka ku-zone 2 yokuzivocavoca elula kakhulu ukuya kuzikhawu zesivinini. Sincoma ukuthi ufunde ukulingana okungenhla, futhi ukulungise kumakhono akho omuntu siqu. Kodwa-ke, ungenza zonke izinhlobo zokujima ezifakwe ohlelweni olujwayelekile, ngaphandle kwamagquma.
- Izikhathi zesivinini eside (i-tempo run).
- I-Zone 2 noma ukuqeqeshwa kokuvuselela kabusha.
- Ingemuva elingaphezu kwemizuzu engama-90.
- Izikhathi zejubane ezimfushane.
- Izikhawu.
Njengoba kwenziwa?
Ukugijima ukuqeqeshwa echibini
Ukunyakaza kufanele okungcono kwenziwe endaweni ejulile yechibi. Kunoma yikuphi, into ebalulekile imiswe ukunikeza imilenze ukuhamba ngokukhululeka, ngaphandle kokuthinta phansi ngezinyawo. Lokhu kunikeza ithuba lokwandisa ezinye izindlela emisebenzini ehlukene yokufudumala.
Ukuze ukwazi ukubamba futhi uhlale untanta kuyadingeka ukugcina indawo efanele yomzimba. Kumele ugcine ikhanda, intamo namahlombe akho ngaphandle kwamanzi, kanye nomzimba wakho wonke kuwo, uzama ukugcina isiqu sakho siqondile.
Ukufeza lesi sikhundla, sebenzisa ijakhethi yokubhuda, ukuntanta kwesisu noma ibhande legwebu. Kodwa-ke, kukhona futhi ama-treadmill angaphansi kwamanzi, anganikeza ukwethembeka okukhulu emanzini kanye nesivinini esimisiwe sokuqeqesha.
Izingalo nemilenze kufanele zinikezwe ukunyakaza okufanayo nokugijima, ngokuthinta kwe-cyclical, ukugcina ukuma komzimba kufana ne-trot evamile, njalo phambili nekhanda liphakanyisiwe.
Uhlelo olujwayelekile luzoncika ezimeni zomzimba lapho luqala khona kanye nokuphepha namakhono atholwa echibini. Ngokuvamile, uchungechunge olu-4 noma olu-5 lungenziwa, ukushintshanisa izikhathi zokubulawa ngokuphumula, noma ngokuqina okuphansi noma okuphezulu.
Njengakho konke ukuqeqeshwa, kudinga ukuzivocavoca kwangaphambilini kokufudumala nokunciphisa ukuqina ekugcineni.
Ungawenza kanjani ukuqina kwe-aqua egijima emanzini
Inqubo yokuzijwayeza okuhle kwe-aquatic fitness aquarunning
- Ukuqala, ukuqala komsebenzi kuphakanyiswa ukuthi ufudumale ngokwenza ama-laps ambalwa.
- Gcina ukuma okuqondile namahlombe akho aqonde ezinqulwini zakho.
- Vala izandla zakho ngobumnene lapho ugijima.
- Yenza ihaba ukunyakaza kwamadolo uma ukhuphuka nokuthi welula umlenze wangemuva kahle.
- Dorsiflex izinyawo zakho. lapho ugijimisa izinzwane zakho zikhomba kancane ezinqeni zakho, ngakho-ke zama ukungakhohlwa lokhu kunyakaza kwemvelo okugijima.
- Khona-ke, sizoqala ukugijima ngama-tempos ahlukene, ngokushesha okukhulu noma okuncane, ngokuqeqeshwa okuncane okungamaminithi angu-45.
- Okokugcina, phawula ukuthi lapho usebenza ngaphansi kwamanzi ungasebenzisa ibhande le-flotation, elinconyelwe abaqalayo baze bazizwe bekhululekile emanzini ukuze bathuthukele ekusebenzeni ngaphandle kwebhande.
i-aqua running exercises
Ukuzivocavoca okwenziwa kakhulu ku-aquarunning ukufuduka.
Isici sokuqala sokuzivocavoca okwenziwa kakhulu ngokufaneleka kokugijima kwe-aqua ukuthi angenziwa kusukela ekugxumeni phezulu nangemuva kuya ezinhlobonhlobo zezinyathelo ezihlukene njengamagxathu amade namafushane, izinyathelo ezimfushane, i-trot step, isosha elincane, njll.
Nakuba, kwezinye izigaba singakwazi ukwethula izivivinyo ezithile ezifana ne-Fartlek ezithuthukisa ukusebenza kahle kwenhliziyo nemithambo yegazi kanye nalezo ezibandakanya nomzimba ongaphezulu noma okusiza ukuzinzisa nokulinganisela ibhande le-pelvic noma umongo.
Ngendlela efanayo, umsebenzi we-lumbar nesisu nawo uyisisekelo sokuma okulungile emncintiswaneni.
Izinhlobo zokuzivocavoca kwe-aquajogging
Ama-prototypes wokuzivocavoca wokugijima emanzini
- Izithende: Ukuletha amadolo esifubeni emanzini kuqinisa imilenze nezinqe. Ukweqa kungahlukahluka futhi kwenziwe ngokuvula nokuvala imilenze, ngomlenze owodwa noma izinyawo zihlangene, ngezindlela ezihlukene... njalo usebenzisa ithuba lomthelela ophansi wamanzi emathanjeni nasemalungeni futhi, ngenxa yalokho, ingozi ephansi yokulimala.
- Ukukhahlela: Ukugcina umhlane uqondile kanye nesisu siqinile, ukukhahlela kunikezwa ngezindlela ezihlukene, ngaphambili, ngasemuva ngisho nasemuva, ukuze kuqiniswe izinqe futhi kuzuze ithoni yemisipha namandla ezinqulwini nasesiswini. Enye indlela yokushisa amafutha esiswini nasemilenzeni.
Uhlelo lokuqeqeshwa kwe-Aquarunning
Ukuzivivinya ukuzenza ku-aquarunning Workout
- Ukuze uqale, kufanele wenze ukufudumala, imizuzu eyi-10 noma engu-15.
- Isikhathi: Gijimani ngamandla amaphakathi imizuzu emi-5 bese uphumula imizuzu engu-1 noma emi-2. Kwenze izikhathi ezingaphezu kwezimbili.
- Okujwayelekile: Akudingekile ukuthi ugxumele emanzini bese uqala ukugijima njengohlanya. Okubalulekile ukuthi umsebenzi usabalalise imizuzu engama-30 kuye kwengama-45 ukuze ukwazi ukuhambisana nesigqi umzimba wakho osicela kuwe.
- Maphakathi nendawo ejulile (kude namaphethelo), welula izingalo zakho esiphambanweni bese welula imilenze yakho: eyodwa phambili enye emuva. Ngokushesha sondeza izingalo zakho eduze komzimba wakho bese welula imilenze yakho ndawonye.
- Phinda umsebenzi oshintshanisa imilenze. Ukunyathela ngonyawo olulodwa phansi bese usekela isandla esisodwa onqenqemeni, beka umzimba wakho uqondane nodonga.
- Letha omunye umlenze phambili, emuva futhi uwusakaze nge-perpendicularly ngangokunokwenzeka. Bese ushintsha imilenze.
Ithebula lokuzivocavoca le-Aquarunning
Ukuzivocavoca okuhle kwe-aquarunning
- Imizuzu emi-5 yokuhamba ngokuhlanganyela ngaphandle kwamanzi.
- Ukufudumala kwemizuzu emi-5 emanzini.
- Imizuzu engama-35 yokugijima emanzini, noma ngabe yisiphi isitayela.
- Imizuzu eyi-15 yejubane elilula.
- Imizuzu eyi-10 yokuzivocavoca okuthile (kungaba yinoma yiluphi uhlobo).
- Imizuzu engu-10 yokunciphisa isigqi ukuze uphumule.
- Imizuzu emi-5 idedela ngokunyakaza okunensa kakhulu.
ukuqeqeshwa isikhathi eside
Isakhiwo sokuqeqeshwa kwesikhathi eside kwabantu abanekhono elihle nesimo somzimba esanele singaba kanjena (2):
- Ukuqeqeshwa 1 (ingqikithi yesikhathi 35 min.):
- 8 amaminithi ezingeni 2 (isikali sikaBrennan).
- 7 amaminithi ezingeni 3.
- 6 amaminithi ezingeni 3.
- 5 amaminithi ezingeni 3.
- 4 amaminithi ezingeni 3.
- 3 amaminithi ezingeni 3-4
- 2 amasethi weminithi elingu-1. ezingeni 4-5.
- Ukuqeqeshwa 2 (ubude besikhathi 25 min.)
- 1 uchungechunge lwemizuzu eyi-10 ezingeni lesi-3 (isikali sikaBrennan).
- 1 uchungechunge lwemizuzu eyi-10 ezingeni 3-4.
- 1 uchungechunge lwemizuzu emi-5 ezingeni 4.
Umjikelezo we-Aquarunning: uchungechunge lokuqeqeshwa kwesikhashana
Emanzini kungenzeka futhi ukwenza ukuqeqeshwa okuphezulu kakhulu (2):
- 32 min ukuqeqeshwa
- 10 amasethi ka-1:30 min. ezingeni 3-4 (isikali sikaBrennan).
- 10 amasethi weminithi elingu-1. ezingeni 3-4.
- 10 amasethi amasekhondi angu-45 ezingeni 4-5.
iseshini ye-aquarunning
Ukuzivocavoca kwe-aqua ekilasini lokugijima kwevidiyo ye-aquarunning + ukubhukuda
Sizokwenza isimiso sokuqina okuphezulu endaweni yokubhukuda.
Ukuhlanganisa ukugijima kwe-Aqua nokubhukuda, isivinini sokuzivocavoca
1. UBUTTERFLY Ungenza: a) Amamitha angama-25 ngesivinini sakho esisheshayo b) Imizuzwana engama-40 ukuya kumzuzu ongu-1
2. Ukugijima echibini, ungaba ne-sandbag emahlombe akho. Iminithi elingu-1 kufika umkhawulo
3. EMUVA a) 25 noma 50m b) 40 isekhondi ukuya kumzuzu owodwa
4. Gijimani iminithi elingu-1 ukuya phezulu, uthwale isaka ngakwesokudla
5. Freestyle noma ukukhasa a) 25 noma 50m esiphezulu b) 40 imizuzwana noma 1 iminithi
6. Gijimani iminithi elingu-1 ukuya kwephezulu, ulayishe isaka ngakwesokunxele
7. Isifuba a) 25 noma 50m max b) imizuzwana engu-40 noma umzuzu owodwa
I-Aqua Jogging kanye Nevidiyo Yomjikelezo Wokubhukuda ukushisa amafutha!
Ikilasi le-Aquarunning
Ukuzivocavoca kwe-Aquarunning ukugijima ngokushesha noma ukuqinisa nokululama ekulimaleni
Ukuze uqale, lingisa ukunyakaza okugijima.
Uma sibekwe ngendlela efanele, sizoqhubeka nokwenza ukunyakaza okudingeka sikwenze lapho sigijima endaweni ezinzile. Umlomo kufanele uphakame ngokwanele ngaphezu kwamanzi ngaphandle kokuthi utshekisele ikhanda emuva futhi ukwazi ukuphefumula ngendlela evamile. Ikhanda kufanele libheke phambili esikhundleni sokubheka phansi. Umzimba uya phambili kancane, ngaphandle kokwenza iphutha lokuncika kakhulu. Gcina umgogodla wakho ungathathi hlangothi. Ukunyakaza kwengalo kufana ncamashi nangaphezulu. Sizohambisa imilenze ngendlela ye-lunge, sigoba okhalweni ngama-degree angama-60-80. Nakuba ukunyakaza kwethu kwenzeka ngokungazelelwe, asinyakazi neze, sizohlala sisesimweni esizinzile phakathi nokuzivocavoca futhi sizodinga indawo encane.
Ukuzivocavoca kwe-Running pool ukuthuthukisa ukuma kokugijima
I-Aqua-jogging: Izivivinyo ezimbili zokuthuthukisa ukuma lapho ugijima
Okulandelayo, kule vidiyo sichaza izinto ezi-2 ongazijwayeza echibini ukuze uthuthukise ukuma kwakho kokugijima. Ngokusobala akudingeki ukwenze echibini, lezi zinto ezimbili eziyisisekelo yizinto ongazenza emhlabeni. Okokuqala ukukhumbula ukugcina izibhakela zakho zikhululekile futhi zingavaleki ngokuphelele. Lokho kuqina kubangela ingcindezi entanyeni futhi kukwenza ugijime kakhulu, uchithe amandla kungenasidingo. Okwesibili ukujwayela ukuthatha i-stroke ukusuka phambili ukuya emuva. Abanye abantu baphambanisa izingalo zabo phambi kwesifuba ngendlela eyihaba. lokhu akusizi ukuthi ugijime kangcono. Kungcono, ngokusho kochwepheshe, ukucabanga ukuthi ubufuna ukushaya othile ngemuva kwakho ngezindololwane zakho. Manje, akusiyo yonke istroke oyenzayo ngamandla ehaba uhlehle. Ukunyakaza kufanele kube bushelelezi futhi kube ngokwemvelo. BONISA OKUNCANE
Ichibi lokugijima ukuze uthuthukise ukuma kokugijima
Yini okufanele uyenze ukuze wenze i-aquajogging ibe mnandi kakhulu?
Siyavuma ukuthi lo msebenzi ungaba yisicefe ngandlela thize. Ngokuqiniseka okuphelele uzoba umuntu ophuza kakhulu echibini futhi isikhathi sihamba kancane kakhulu lapho usuka kolunye uhlangothi uye kolunye. Ukusingatha lokhu siphakamisa:
- Thola i-iPod engangeni manzi noma ama-headphone ebluetooth angavumelanisa ngaphezu kwamamitha ayi-100 (Bluetooth 5.0)
- Bopha i-elastic band / intambo ye-bungee kunabagijimi basebenzisa ibhande le-buoyancy futhi bazame ukugijima emanzini ngokuqhubekayo futhi babambe ukumelana imizuzwana eyengeziwe.
- Thola uzakwethu wokuqeqesha.
- Dlala ngengqondo yakho. Shaya ama-laps akho angu-# ngehora, i-lap yakho eshesha kakhulu, njll.
- Khumbula ukuthi kungani unqume ukuyogijima emanzini kwasekuqaleni.
i-treadmill yamanzi
Imodeli yoku-1 ye-treadmill yasemanzini
I-Waterflex AquaJogg underwater treadmill
"push lula" uhlelo lokuvula
Ukuvula: phusha i-lever bese uvumela isiteji sehlele phansi. Kulula futhi kulula.
Ukuvala: donsa i-lever bese uphakamisa isiteji ngonyawo lwakho. Lalela itheyiphu ukuze uchofoze ukuze uqiniseke ukuthi ivaleke kahle.
Izici ze-Aquatic treadmill
Izinto: 100% AISI 316L insimbi engagqwali
· Qeda: insimbi ephucuziwe ene-anticorrosive treatment
· Indlela: i-treadmill egoqayo
· Ibhande lasekhanda: indawo egijima 38 x 118 cm. I-Cline 13%
· Amasondo: ibhola elithwele amasondo amhlophe e-anti-scratch, ukunyakaza okulula
· Ukuzinza: ama-skid amhlophe okuzinza nokuvikela ukunwaya
· Ukugqoka: ilungele zonke izinto zokumboza (i-PVC, amathayela, i-polyester, njll…)
· Isisindo: 32 kg
· Ubukhulu: L.67 x i. 135 x H. 128 cm (ubukhulu)
· Ubukhulu bugoqiwe: L. 56 x l. 62 x H. 128 cm (ubukhulu)
· Ukujula: 0.90 ma 1.50 m
Isaziso se-Waterflex underwater swimming pool
Imikhiqizo ye-Waterflex ifanele wonke amachibi lapho i-PH iphakathi kuka-7.0 no-7.4.
· Imikhiqizo kufanele ikhishwe echibini lapho kwenziwa ukwelashwa okuthile.
Azikwazi ukufakwa eduze kwemibhobho yokukhipha
· Imikhiqizo kufanele ikhishwe echibini futhi ihlanzwe ngamanzi ahlanzekile ngemva kokusetshenziswa ngakunye.
Ukusebenza I-Poolstar Aquajogg Waterflex Underwater Pool Treadmill
Isebenza kanjani i-Poolstar Aquajogg Waterflex pool treadmill
I-Water Fitness Treadmill Price
I-Waterflex AquaJogg - I-Fitness Treadmill
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Imodeli yesi-2 ye-treadmill yasemanzini
I-Aquajogg Air swimming pool mat
I-Waterflex – Umata wedamu lokubhukuda
I-Aquajogg Air mat ingeyokuqala ukusebenzisa uhlaka lwe-aluminium anodized kanye namabha asekelayo akhiphekayo. Sebenza ekuqiniseni imisipha ngejubane lakho, ukumelana nokuvuselela ngokuphepha ngokuzinza okuhle kakhulu. I-AquaJogg yenzelwe ukusetshenziswa kwansuku zonke nokujulile eqenjini noma izifundo zomuntu ngamunye. Ingasetshenziswa ngaphandle kwezicathulo. Isistimu yokugoqa emisha iyinika isikhala esincane futhi amasondo abicah enza kube lula ukuthi amanzi angene ngaphandle kokumaka phansi.
Manzi.
Isazi se-aquavitality, i-Waterflex izinikele njengomngane wokwakheka kwakho.
Kusukela yasungulwa, i-Waterflex izibophezele ekwenzeni ukuqina emanzini kufinyeleleke kubo bonke.
Umgomo wayo uwukunikeza uhla oluphelele lwemikhiqizo yekhwalithi ukuze ihlangabezane nezidingo zochwepheshe.
Enhliziyweni yeProvence, phakathi kwamasiko okhokho kanye nokusha, i-Waterflex yadalwa. Ibhizinisi elincane, eliguquguqukayo elisebenza ngokugcwele, eliqhutshwa ubuciko nolwazi lweqembu labaholi balo.
Inani le-Swimming Pool Walk Mat Tape
I-Waterflex – Umata wokuhamba wechibi i-Aquajogg Air 128x67x135 cm Poolstar WX-AQUAJOGG2, umbala/imodeli ehlukahlukene
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Okuhlukile okumnene kwe-aquarunning: Ukuhamba echibini
Yini ehamba echibini
Kusho ukuthini ukuhamba esizibeni
EUkuzivocavoca emanzini okuhamba echibini, njengoba negama layo libonisa, umsebenzi onomthelela omncane ohlanganisa ukuhamba echibini.
Empeleni, ukuhamba emanzini kudala ukuncipha komfutho wamathambo, amalunga nemisipha.
Ngaphezu kwalokho, amanzi anikeza ukumelana kwemvelo, okusiza ukuqinisa imisipha.
Ubani ohamba emanzini?
Ifanele umphakathi ukuhamba echibini
Ukuhamba emanzini, kungakhathaliseki ukuthi kusechibini noma olwandle, kuwukuzivocavoca umzimba okuphelele kwabantu bazo zonke izinhlobo zezimo..
Ngamanye amazwi, umdlalo we-swimming pool wokuhamba ngaphakathi kuwo uguqulelwe kuzo zonke izethameli
Ngenxa yalokho, ilungele abantu abadala abangavamisile ukudlalela abantu abasha noma yimuphi umdlalo.
Eqinisweni, umkhuba uya ngokuya uba mkhuluOkunconyelwe kakhulu kubantu asebekhulile abaye bahlushwa ukulimala kwemisipha, amalunga noma amathambo.
Ukuhamba echibini kuyazuzisa
ukuhamba echibini ulahlekelwe isisindo
- Kuyadingeka ukugcizelela ukuthi ukuhamba echibini kuqinisa inhliziyo.
- Yehlisa umfutho wegazi.
- Esinye isici sokuhamba echibini sifika ngesikhathi sokujikeleza
- Ushisa ama-calories futhi unokulawula isisindo esiwusizo.
- Esinye isici ukuthi kusiza ukulawula i-glucose.
- Iphimbo futhi uqinise imisipha emanzini
- Ukuhamba emanzini kuthuthukisa ibhalansi
- Kuyasiza kakhulu kubantu abanesifo samathambo ukuzijwayeza ukuhamba emanzini echibi elishisayo,
- Okokugcina, ukuhamba emanzini kuwumsebenzi ophelele wokulwa nokukhathazeka nokungezwani okunqwabelene.
Ungahamba kanjani echibini?
Ungahamba kancane noma uhambe ngokushesha, ngokwandisa isivinini, ukhulisa ukuqina kokuqeqeshwa.
Uma uzilolongela lo msebenzi, uzothola ukuthi kufanele ukunqoba ukumelana kwamanzi, futhi kungukuthi, amanzi anikeza ukumelana ngokulingana nomzamo owenziwa ngokumelene nawo.
Ukuhamba phansi kunenzuzo enkulu kodwa, uma futhi ukwenza emanzini, uzobe usebenza imisipha yakho namalunga kakhulu kusukela ukumelana kwamanzi kuyahlukahluka phakathi kwe-4 ne-42 izikhathi ezingaphezu komoya, konke kuncike ngesivinini sokunyakaza. uyawenza. Uma uhamba ngokushesha emanzini, uzokuthola ukumelana kakhulu nawo.
indlela yokuhamba phezu kwamanzi
- Ukuhamba emanzini, ukuphakama kwamanzi kubalulekile, ukuphakama kwawo, ukuphikiswa okungaphezulu kuzosenza, into encomekayo kakhulu ukuthi ukuphakama kwamanzi akudluli okhalweni lomuntu, kubalulekile. ukuze ugweme ukuhamba ngetiptoe sukuma, futhi ugcine umhlane wakho uqondile.
- Njengoba amanzi efika okhalweni lwakho, hamba usuka kolunye uhlangothi lwechibi uye kwelinye, uthatha izinyathelo zokuya phambili bese ubuyela emuva imizuzu emi-2, ukuze uvule futhi ufudumale umzimba wakho.
- Khulisa isivinini ukuze ukhuphule ukuqina kokuqeqeshwa ngezikhathi ezithile.
- Futhi sebenzisa izandla zakho ukuze usebenzise imisipha yezingalo, kufanele nje ubeke izandla zakho ngaphansi kwamanzi bese uzijikijela emuva naphambili, njengalapho uhamba.
- Ungasebenzisa isisindo samanzi ukuze ubambe ngezandla zakho ngenkathi uhamba.
- Zama ukuzijwayeza lo msebenzi okungenani imizuzu engu-20 ngaphandle kokuyeka, kabili noma kathathu ngesonto. Yengeza isikhathi namandla njengoba uthola kulula.
Amathiphu okuhamba echibini
Uma ngempela ufuna ukusebenzisa leli thuba lokuqeqeshwa, kufanele wenze isimiso esithile:
- Okokuqala, shintsha isivinini sakho namandla ngezikhathi ezithileOkusho ukuthi, thatha uhambo olumbalwa uzungeze ichibi ngesivinini esinensayo nesokukhululeka uye ekuhambeni okuthathu ngesivinini esisheshayo kanye nokumelana okwengeziwe emanzini. Ngale ndlela uzoqeqesha imisipha yakho kangcono futhi uzobe uqinisa inhliziyo yakho, futhi, yiqiniso, ushisa amafutha amaningi.
- Futhi sebenzisa izandla zakho ukuzivocavoca imisipha yezingalo. Ungakwenza ngisho namagilavu e-neoprene pool ukuze uqinise izivivinyo futhi usebenze umzimba wakho ongaphezulu nakakhulu. Kufanele nje ubeke izandla zakho ngaphansi kwamanzi futhi uzijikijele emuva naphambili, njengalapho uhamba.
- Ngaphezu kwakho konke, khumbula ukuthi ungasebenzisa futhi ezinye izicathulo ezifanele ze-pool uma ufuna ukuvikela izinyawo zakho. Kanye nesikibha esixekethile nezikhindi ukuze udale ukumelana okwengeziwe. Ngale ndlela uzoziqeqesha kakhulu.
- Ngokufanayo, uma kade wenza lo msebenzi isikhashana futhi uqaphela ukuthi kuba lula, yisikhathi sokuphakamisa ijubane noma wengeze ukumelana. Ungakwazi sebenzisa isisindo samanzi ukuyibamba ngezandla ngenkathi uhamba.
- Ukuze uqedele, zama ukuzijwayeza lo msebenzi okungenani imizuzu engu-20 ngaphandle kokuyeka, kabili noma kathathu ngesonto. Yengeza isikhathi namandla njengoba uthola kulula.