Yeqela kokuqukethwe
Ok Pool Reform

Zitholele ukufaneleka kwamanzi Aquarunning: ukugijima emanzini

I-Aquarunning: Zitholele ukufaneleka kwe-aquatic ecorunning emanzini, ukuzivocavoca okusekelwe ekuziqeqesheni okuphambene okunomthelela ophansi onezinzuzo eziningi.

i-aquarunning
i-aquarunning

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)

ukugijima kwe-aqua
ukugijima kwe-aqua

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:

  1. Okokuqala, kufanele sibe ne-a ukujula kwegobolondo lechibi efanelekayo ukudlala ezemidlalo.
  2. Ngakolunye uhlangothi, kuyadingeka ibhande lokukwazi ukwenza umsebenzi ngokuntanta (qhubeka phansi kuleli khasi ungathola yonke imininingwane ngalo mkhiqizo).
  3. Ngokuqondene ne izicathulo zamanzi, azibalulekile ngokuphelele kodwa ngokwemibandela yethu sicabanga ukuthi ziyadingeka (ungathola ulwazi olwengeziwe ngezansi kwalokhu okufakile).

Umlando wokugijima kwe-aqua

u-kelly holmes uphromotha we-aqua-jogging
u-kelly holmes uphromotha we-aqua-jogging

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

amanzi agelezayo
amanzi agelezayo
nokugijima
nokugijima

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

ukuqeqeshwa kokugijima kwe-aqua
ukuqeqeshwa kokugijima kwe-aqua

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

run
run

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

Ukugijima echibini: Kukude kangakanani uma kuqhathaniswa nokugijima emhlabathini

Yiziphi izinzuzo zokugijima nokuhamba emanzini?

ukugijima kwamanzi
ukugijima kwamanzi

Yiziphi izinzuzo ze-aquarunning?

Okokuqala, sikhuluma ngezinzuzo zesiyalo se-aquarunning ukuze sihlale ngokwethu futhi kamuva kuzochazwa eyodwa yazo.

izinzuzo zokugijima kwe-aqua

  1. Ekuqaleni, i-aquarunning ilahlekelwa isisindo futhi ishisa i-kcal eningi
  2. Isekela ukuqinisa isu lokugijima
  3. Uma kubhekwa ukuthi iqinisa imisipha
  4. Iphinde ikhuthaze ibhalansi engcono.
  5. Thuthukisa ukuqina kwenhliziyo nemithambo yegazi
  6. Kuqinisa amandla okuphefumula
  7. Yehlisa amathuba okulimala kwamalunga nemisipha
  8. Kulula ukubhekana nesifo samathambo
  9. Kuhle kakhulu ekwelashweni kokululama kokuhlukumezeka
  10. Umphumela wokwelapha ngokumelene nokukhathazeka, ukucindezeleka

1º Izinzuzo ze-Aquarunning zokugijima emanzini

i-aquarunning slimming

ama-calories e-aquarunning
ama-calories e-aquarunning

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

ukulwa nokukhuluphala ngokweqile
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

i-career technique
i-career technique

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

Izinzuzo ze-Aquarunning

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

ukugijima
ukugijima

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

ngcono ukujikeleza kwegazi umjikelezo wamanzi

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

ukwandisa umthamo wamaphaphu

Lo msebenzi usiza ukuthuthukisa ukuphefumula, ngakho amandla amaphaphu ayanda.

Izinzuzo ze-7 zokugijima emanzini

Yehlisa amathuba okulimala kwamalunga nemisipha

qinisa amalunga

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-arthritis
i-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

ukulimala kwemisipha

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, 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:

ukuphumula umphumela sport swimming pool

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. 


Inkomba yokuqukethwe kwekhasi: I-Aquarunning (ukugijima emanzini)

  1. aquarunning ukuthi yini
  2. Ukugijima echibini: Kukude kangakanani uma kuqhathaniswa nokugijima emhlabathini
  3. Yiziphi izinzuzo zokugijima nokuhamba emanzini?
  4. ukungahambi kahle kwamanzi
  5. Kudingeka impahla ye-Aquarunning: Ibhande le-Aquarunning
  6. Into yesibili ye-aquarunning edingekayo: Izicathulo ze-Aquarunning
  7. Indlela ye-Aquarunning
  8. Ungagijima kanjani ngaphansi kwamanzi?
  9. i-aqua running exercises
  10. Yini okufanele uyenze ukuze wenze i-aquajogging ibe mnandi kakhulu?
  11. i-treadmill yamanzi
  12. Okuhlukile okumnene kwe-aquarunning: Ukuhamba echibini
  13. Umculo we-aquarunning

ukungahambi kahle kwamanzi

Ububi be-aquarunning
Ububi be-aquarunning

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

i-aquagym ekhulelwe

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

intengo yamakilasi e-aquarunning
intengo yamakilasi 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

i-aqua running belt
i-aqua running belt

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

ukusetshenziswa kwebhande le-aquarunning

Leli bhande lilungele izinhloso ezahlukene, njengokufunda ukubhukuda, ukudlala imidlalo yamanzi, ukugijima emanzini noma ukuphumula nephephandaba echibini elingaphandle kanye nokuntanta kalula.

I-flotation enhle kakhulu

ukubhukuda kwebhande le-buoyancy

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.

impahla yebhande le-aquajogging

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

ibhande le-aquarunning eliguquguqukayo

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 lokugijima emanzini
ibhande lokugijima emanzini

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

ibhande eligijima lamanzi
ibhande eligijima lamanzi

Ilungele ukujima kwakho kokuqina emanzini: Sebenzisa ibhande le-aquajogging ngokulandela imihlahlandlela embalwa.

  1. Qiniseka ukuthi amanzi ozivocavocayo ajulile ngokwanele ukuthi izinyawo zakho aziwathinti.
  2. Gcina ukuma okuqondile namahlombe akho ngaphezu kwezinqulu zakho.
  3. Uma wenza uchungechunge lokuzivocavoca, thatha izikhawu ukuze ululame.
  4. 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

I-EVEREST FITNESS Imidlalo Nokuqeqeshwa Kwamanzi Okubhukuda Ibhande Elintantayo - Ibhande Elintantayo Lokubhukuda Futhi Liyalungiseka Ukuze Ugweme i-Aquajogging kuze kufike ku-100kg - I-Bubble Pool Izingane Nabadala

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I-Beco - Ibhande lokuqeqesha lemidlalo yamanzi

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Ibhande le-Speedo Unisex-Abadala

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Into yesibili ye-aquarunning edingekayo: Izicathulo ze-Aquarunning

izicathulo zokugijima ze-aqua
izicathulo zokugijima ze-aqua

  • Ngokuphathelene nokwenza i-aqua-running, ukusetshenziswa kwezicathulo ezithile zemidlalo yamanzi kunconywa kakhulu.
  • Amabhuzu eCressi

    izicathulo ze-cressi
    Chofoza isixhumanisi esilandelayo ukuze uqondiswe kabusha ku: Imikhiqizo yezicathulo ze-pool kuwebhusayithi esemthethweni ye-Cressi

    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

    izicathulo ze-cressi zamanzi

    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
    amabhuzu amadodaizicathulo zokugijima ze-cressi aquaama-slippers e-pool angasheleliamaphampu abesifazane
    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.
    Izicathulo zezemidlalo zamanzi iCressi Water Shoes

    Amabhuzu eCressi Reef

    cressi reef pool slippers
    cressi reef pool slippers

    Okukhethekile Cressi Reef Boots

    Ukubuyekezwa kwezicathulo zamanzi eCressi Reef
    amabhuzu e-cressi reef neoprene
    izicathulo ze-cressi reef
    Imininingwane izicathulo zamanzi ze-Cressi Reef
    cressi reef man pool slippersizicathulo ze-cressi poolamabhuzu ama-cressi angasheleliizicathulo ze-cressi zamanzi
    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.
    Izicathulo zezemidlalo zaseCressi Reef zamanzi

    Amabhuzu eCressi 1946

    cressi 1946 izicathulo

    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

    cressi 1946 izicathulo zamanzicressi 1946 aqua egijima izicathulocressi 1946 aqua running izicathuloizicathulo zokugijima ze-aqua cressi
    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.
    Izicathulo ze-Aquarunning Cressi 1946

    Ukubuyekezwa kweCressi Boots

    Umbono wevidiyo kaCressi booties

    Okulandelayo, kule vidiyo bakwethulela iCressi 1946 Aqua Shoes Sports Shoes for Aquatic Use, Ikhululekile kakhulu futhi iphefumula.

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

    Indlela ye-Aquarunning

    Amasu we-Aquarunning
    Amasu we-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-aquajogg
    i-aquajogg

    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

    gijima emanzini
    gijima emanzini

    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

    ukugijima kwe-aqua

    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

    Isikhundla sokuqeqeshwa kokugijima emanzini
    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

    ukuphakama kwamanzi ukuhamba echibini

    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
    ukusetshenziswa kwamandla e-aquarunning ngokwezinga lamanzi
    ukusetshenziswa kwamandla e-aquarunning ngokwezinga lamanzi

    Amasu we-Aquarunning

    inqubo ye-aquarunning
    inqubo ye-aquarunning

    Kunezindlela ezimbili zokusebenzisa amanzi ngaphansi kwamanzi

    Okokuqala, kufanele kuqashelwe ukuthi zombili izindlela zokwenza umzimba usebenze ngendlela efanayo futhi zidinga imishini efanayo.

    1. Okokuqala, kukhona indlela ye-aquarunning ogijima ngayo emanzini aze afike okhalweni lwakho lapho ugijima khona izinyawo zakho zihlezi phansi echibini.
    2. 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.

    Indlela ye-Aquarunning

    Izinhlobonhlobo zokugijima kwe-Aqua

    aquarunning ukuthi yini

    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

    i-aqua running fitness

     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:
    I-RPE ku-aquarunning

    Inkomba yokuqukethwe kwekhasi: I-Aquarunning (ukugijima emanzini)

    1. aquarunning ukuthi yini
    2. Ukugijima echibini: Kukude kangakanani uma kuqhathaniswa nokugijima emhlabathini
    3. Yiziphi izinzuzo zokugijima nokuhamba emanzini?
    4. ukungahambi kahle kwamanzi
    5. Kudingeka impahla ye-Aquarunning: Ibhande le-Aquarunning
    6. Into yesibili ye-aquarunning edingekayo: Izicathulo ze-Aquarunning
    7. Indlela ye-Aquarunning
    8. Ungagijima kanjani ngaphansi kwamanzi?
    9. i-aqua running exercises
    10. Yini okufanele uyenze ukuze wenze i-aquajogging ibe mnandi kakhulu?
    11. i-treadmill yamanzi
    12. Okuhlukile okumnene kwe-aquarunning: Ukuhamba echibini
    13. Umculo we-aquarunning

    Ungagijima kanjani ngaphansi kwamanzi?

    amanzi ukuqina aqua egijima
    amanzi ukuqina aqua egijima

    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

    i-aqua running fitness
    i-aqua running fitness

    Inqubo yokuzijwayeza okuhle kwe-aquatic fitness aquarunning

    1. Ukuqala, ukuqala komsebenzi kuphakanyiswa ukuthi ufudumale ngokwenza ama-laps ambalwa.
    2. Gcina ukuma okuqondile namahlombe akho aqonde ezinqulwini zakho.
    3. Vala izandla zakho ngobumnene lapho ugijima.
    4. Yenza ihaba ukunyakaza kwamadolo uma ukhuphuka nokuthi welula umlenze wangemuva kahle.
    5. Dorsiflex izinyawo zakho. lapho ugijimisa izinzwane zakho zikhomba kancane ezinqeni zakho, ngakho-ke zama ukungakhohlwa lokhu kunyakaza kwemvelo okugijima.
    6. Khona-ke, sizoqala ukugijima ngama-tempos ahlukene, ngokushesha okukhulu noma okuncane, ngokuqeqeshwa okuncane okungamaminithi angu-45.
    7. 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

    i-aqua running exercises
    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

    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

    Ishadi lokuzivocavoca kwe-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

    Ikilasi le-Aquarunning

    i-aqua running exercises

    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-Aquarunning

    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

    Ukuzivocavoca kwe-aqua jogging

    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

    i-treadmill yamanzi
    i-treadmill yamanzi

    Imodeli yoku-1 ye-treadmill yasemanzini

    I-Waterflex AquaJogg underwater treadmill

    "push lula" uhlelo lokuvula

    i-treadmill ye-swimming pool evaliwe
    i-treadmill ye-swimming pool evaliwe

    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-Poolstar Aquajogg Waterflex pool treadmill

    I-Water Fitness Treadmill Price

    I-Waterflex AquaJogg - I-Fitness Treadmill

    [amazon box= «B007JUGLX4» button_text=»Thenga» ]

    Imodeli yesi-2 ye-treadmill yasemanzini

    I-Aquajogg Air swimming pool mat

    I-Aquajogg Air swimming pool mat
    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.

    I-Waterflex Aquajogg Air Pool Walking Mat
    I-Waterflex – I-Aquajogg Air Swimming Pool Walking Mat

    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

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


    Okuhlukile okumnene kwe-aquarunning: Ukuhamba echibini

    hamba echibini
    Okuhlukile okuthambile kwe-aquarunning echibini: 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?

    ukuhamba phezu kwezinzuzo zamanzi
    ukuhamba phezu kwezinzuzo zamanzi

    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

    1. Kuyadingeka ukugcizelela ukuthi ukuhamba echibini kuqinisa inhliziyo.
    2. Yehlisa umfutho wegazi.
    3. Esinye isici sokuhamba echibini sifika ngesikhathi sokujikeleza
    4. Ushisa ama-calories futhi unokulawula isisindo esiwusizo.
    5. Esinye isici ukuthi kusiza ukulawula i-glucose.
    6. Iphimbo futhi uqinise imisipha emanzini
    7. Ukuhamba emanzini kuthuthukisa ibhalansi
    8. Kuyasiza kakhulu kubantu abanesifo samathambo ukuzijwayeza ukuhamba emanzini echibi elishisayo,
    9. Okokugcina, ukuhamba emanzini kuwumsebenzi ophelele wokulwa nokukhathazeka nokungezwani okunqwabelene.

    Ungahamba kanjani echibini?

    hamba emanzini
    hamba emanzini

    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

    Amathiphu okuhamba echibini

    Uma ngempela ufuna ukusebenzisa leli thuba lokuqeqeshwa, kufanele wenze isimiso esithile: 

    1. 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. 
    2. 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. 
    3. 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. 
    4. 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. 
    5. Ukuze uqedele, zama ukuzijwayeza lo msebenzi okungenani imizuzu engu-20 ngaphandle kokuyeka, kabili noma kathathu ngesonto. Yengeza isikhathi namandla njengoba uthola kulula.

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