Iyini i-aquagym, umdlalo wamanzi owenziwa echibini

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En Ok Pool Reform Sikwethulela ikhasi mayelana: Iyini i-aquagym, umdlalo wamanzi owenziwa echibini.

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Iyini i-aquagym

I-Aquagym iyini?

Okokuqala, i-aquagym iyinhlangano yezemidlalo ewuhlobo lwe-aerobics yazo zonke izethameli ezenzeka endaweni ehlala emanzini (ngokuvamile i-swimming pool), ngakho-ke, ngokusobala, kwenziwa emanzini; futhi ihlanganisa izinzuzo ze-aerobics noma i-aerobics nokubhukuda.

Livelaphi igama elithi aquagym?

Igama elithi aquagym livela ekuxubeni amagama, i-gymnastics namanzi.

Laziwa ngamaphi amagama?

I-Aquagym yaziwa futhi ngamagama alandelayo: i-aqua gymnastics, i-aquaaerobics, i-aqua-fitness, i-hydrogymnastics, i-aquagym, i-aquaaerobics, ukuqina emanzini noma ukuvivinya umzimba emanzini.

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Umsuka kanye nezifundo mayelana nokufaneleka kwe-aqua

I-aquagym ivela kuphi?

Ngaphezu kwakho konke, imidlalo yasemanzini ngezinjongo zokungcebeleka nokuvuselela ibuyela emuva kakhulu,

1. Uma kubhekwa ukuthi kuyaziwa ukuthi uHippocrates wayesevele esebenzisa amanzi njengomthombo wokwelapha izifo ngonyaka wama-460 BC.
2. ; Ngesikhathi esifanayo, amaRoma ayesebenzisa amanzi abandayo noma ashisayo ngezinjongo ezihlukahlukene.
3. , namaGreki nawo ayejabulela amanzi.
4. Ngokunjalo, kusukela ngaleso sikhathi kuze kube namuhla, bekulokhu futhi kusaqhubeka nokukhipha uhla olubanzi lwemisebenzi eyahlukahlukene ukusizakala kwezemidlalo yamachibi.

Ucwaningo mayelana ne-aquagym

I-Aquagym: umdlalo wamachibi ophumelele kakhulu

Namuhla, ucwaningo luqinisekisa ukuthi i-aquagym iwumdlalo ongcono kakhulu nophelele ongenziwa echibini.

Ucwaningo ngokusebenza kwe-aqua-fit olwenziwe kogogo

MieKhonamanjalo, ukuhlola okwenziwa yi-Federal University of Sao Paulo (Brazil) futhi kwanyatheliswa kumagazini othi "Geriatrics Gerontologie International" kuqhathanise amandla okwenza ezemidlalo echibini ngokumelene nokwenza emhlabeni kubantu asebekhulile futhi umphumela waba ukukhombisa ukuthi I-aquagym iyasebenza kakhulu.

Kwenziwa kanjani ukuhlolwa kokufaneleka emanzini

Ukuze kube nokunemba okukhulu ekuhloleni okunjalo, kwafika abesifazane asebekhulile abaphile kahle ababelondoloza ukuphila kokunganyakazi, ababedlala ezemidlalo amasonto angu-12 emanzini nabanye besifazane benza kanjalo emhlabathini.

Ngemva kwesifundo okukhulunywa ngaso, kwaqinisekiswa ukuthi isisindo somzimba, izinga lokushaya kwenhliziyo, amandla e-aerobic, ukuguquguquka nokunwebeka kwakufana kakhulu phakathi kwamaqembu amabili.

Isiphetho: Ukufaneleka kwe-aqua kukhulisa kakhulu umthamo we-cardiopulmonary kanye ne-neuromuscular

Kodwa-ke, amandla e-cardiopulmonary kanye nokuqina kwe-neuromuscular kwabesifazane asebekhulile ababezivivinya emanzini kwaba ngcono kakhulu.

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Namuhla i-aquaaerobics ingumdlalo osemfashinini

Ukufaneleka kwe-Aqua: isihloko esithrendayo sezemidlalo yamachibi

Njengamanje, ukuqina kwe-aqua sekungenye yezindlela ezisabalele kakhulu zokuzivocavoca emanzini ezithakaselwa kakhulu, ikakhulukazi phakathi komphakathi wesifazane..

Indlela i-gymnastics yamanzi eguquke ngayo

Ukukhula kwe-aqua gymnastics

I-Aquagym iye yakhuthazwa kakhulu, kuyilapho ngesikhathi esifanayo ihlanganisa ukuqina okwengeziwe.

Ngokufanayo, i- I-Aquagym iyisandulela sayo yonke eminye imidlalo ye-pool, okuyileyo manje esingayithola ejimini.

Ubandlululo ku-aqua-gym: Iminyaka eminingi bekubonakala njengomsebenzi olinganiselwe kubantu asebekhulile

Ukubukelwa phansi kwe-aqua-fitness

Ngokuphambene nezinkolelo zokuthi kuwukuzilibazisa kwabantu asebekhulile, kuwumbono wangaphambi kwesikhathi ngokuphelele.Nokho, njengoba ijimu ye-aqua iwumdlalo wamanzi wamanzi ophelele futhi onenzuzo kakhulu onokushuba okuphakathi nendawo lapho sibandakanya wonke umzimba futhi sizuze izinzuzo ezingenakubalwa, ngokomzimba nangokwengqondo.

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Kungani ukhetha umdlalo wamanzi?

Inzuzo emaphakathi yemidlalo yasemanzini: imvelo lapho ithuthukiswa khona

I-Hypogravity inciphisa umthelela womzimba nomhlabathi kanye nokucindezeleka emalungeni.

Inzuzo enkulu yeI-Aquatic gymnastics iyindawo lapho ithuthukiswa khona, amanzi, ngoba isiza konke ukunyakaza kanye nokubekezelela okukhulu ukukhathala (i-hydrogravity).

Kungani umsebenzi womzimba emanzini?

Ukukhiqizwaumsebenzi wokwenza ukuvivinya umzimba emanzini kusekelwe ekubeni khona kokumelana okubangelwa amanzi, okuvimbela kakhulu izenzo, ukunyakaza noma ama-impulses, ngendlela yokuthi izisu zishukunyiswa ukuze zisimamise ukuze zingawi futhi zikhuthaze iqiniso lokuthi ngokuhambisa izingalo emanzini kufana nokusebenzisa isisindo .

Ngaphezu kwalokho, izivivinyo eziningi ezenziwa emanzini bekungeke kwenzeke ejimini, okubonga ngakho, umzimba usekelwa futhi uwuvumele ukuthi untante, uwunikeze inkululeko enkulu.

I-Hypogravity inciphisa umthelela womzimba nomhlabathi kanye nokucindezeleka emalungeni. Lokhu kukuvumela ukuthi wenze izivivinyo ezinde futhi ezivamile, futhi ngaphandle kwengozi yokulimala. Iphinde izuzise abantu abanokunyakaza okuncishisiwe ngokuzikhulula esisindweni esibangelwa ukungabi nesisindo. Ngaphezu kwalokho, i-gymnastic yasemanzini ngaphakathi kohlaka lomsebenzi wokuzilibazisa ibika izinzuzo eziphawulekayo zengqondo.

Ezinye izinzuzo zemidlalo yokubhukuda

Izinzuzo ezengeziwe zemidlalo echibini

• Okokuqala nje, Uzozibandakanya futhi uqinise yonke imisipha.
• Ngaphandle kwalokho, Uzokwandisa amandla okuphefumula kwenhliziyo.
• Uzokhuthaza ukumelana komzimba.
• Ngaphandle kokungabaza, uzokhipha umzimba.
• Uzothuthukisa ukujikeleza.
• Uzoshisa ama-calories engeziwe ngezinga lapho amanzi esebenza njengokunye ukumelana.
• Ngesikhathi esifanayo, izokusiza lungisa futhi uqinise ukuma emuva.
• 9. Ithuthukisa impilo yengqondo, njengoba kunciphisa ukucindezeleka nokukhathazeka.
• Ngamafuphi, imidlalo yamanzi echibini ifaneleka kuyo yonke iminyaka..
• Sengiphetha, noma ubani angawajabulela ngokwenza a ingozi ephansi kakhulu yokulimala ngoba ayikho imithelela.

Izinzuzo ze-Aquagym

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Izinzuzo ze-1st Aquagym: finyelela impilo engokomzimba ngokunciphisa isisindo futhi wenze isitayela sakho silhouette

Kuhle empilweni yakho yomzimba

Nge-aquagym, isimo somzimba jikelele siyathuthukiswa, ngoba ukuzivocavoca kwayo kufinyelela ukuguquguquka kumasu ahlukene okubhukuda.

Kungani i-aqua gymnastics ilungele impilo yakho

• Ngokwemvelo, i-aquagym iqinisa ukuthuthukiswa kwemisipha.
• ivuselela ukushaya kwenhliziyo futhi yehlise izinga lokushaya kwenhliziyo ephumule.
• kuthuthukisa ukuphefumula futhi
• Ngokufanayo, ikhuthaza ukuphikiswa okujwayelekile kwemisipha, lokhu kungenxa yokuthi yonke imisipha yomzimba (amaqembu amakhulu emisipha) isebenza phakathi nawo wonke umsebenzi.
• Ikhuthaza ukugeleza kwegazi, ngoba ingcindezi ye-hydrostatic yenza kube lula ukubuya kwe-venous, ithuthukise ukujikeleza kwegazi futhi inciphise i-edema, isimo esihle kakhulu kwabesifazane abakhulelwe nalabo abanemithambo ye-varicose.
• Ivimbela isifo senhliziyo
• Ngenxa yokumelana namanzi, sinciphisa amathuba okulimala, ukudonsa okuqinile noma imisipha ebuhlungu ibe amaphesenti anganakwa, njengoba wonke amagalelo ayancishiswa futhi ayikho imithelela engeyona ebuhlungu.
• Kungakhathaliseki ukuthi, ukunyakaza kuhamba kahle futhi kumanzi, khona-ke amalunga asebenza kahle futhi athole ukuguquguquka ngaphandle kokucindezeleka; Ngaphezu kwalokho, kuthuthukisa umsebenzi wamalunga kanye nethoni yemisipha.
• Ngenxa yokucindezela, amalunga ahlushwa umthelela omncane ngesikhathi sokugxuma, into ebaluleke kakhulu kubantu abanezimo ezikhethekile ze-postural, kubantu abakhuluphele, abantu abane-osteoporosis nabesifazane abakhulelwe.
• Emhlabeni wonke, iqeda amafutha futhi ivimbele ukukhuluphala.
• Ithuthukisa i-reflexes nokuxhumana.
• Inikeza ukumelana okukhulu nokucindezeleka.
• Ivimbela ubuhlungu beqolo ngokukhuthaza ukulungiswa kwe-postural.
• Ukwengeza, kuvumela ukubuyiswa okungcono ekulimaleni, yingakho kuboniswa kubantu abasezinhlelweni zokuvuselela. Amaqembu emisipha ahlukene asetshenziswa ngokuqondile (ngokunyakaza okuphindaphindiwe phakathi kwezikhathi ezingu-15 nezingu-60) kanye nokuzivocavoca okuphezulu, okuphakathi (okutshekile kanye nesisu) nezitho ezingezansi zomzimba ziyashintshana, zishintshanisa izingxenye ezahlukene phakathi neseshini.
• Ngamafuphi, ikhuthaza ukukhiqizwa kwe-muscle mass (i-lean mass) ngokuhlanganisa ama-lipids.
• Ngokuqinisekile, ilwa ne-osteoporosis.

Kungani ungehlisa isisindo nge-aquagym

E-aquagym imisipha isebenza kakhulu

• Isizathu sokuthi kungani i-aquagym inhle kakhulu ekushintsheni isibalo sakho ukuthi imisipha yakho isebenza kanzima ngaphandle kokuqaphela.
• Ukunyakaza okuhlukahlukene kuvumela wonke umzimba ukuthi usebenze.
• Incipha ukhalo, iqinisa isifuba nezinqe.
• Iqinisa imisipha yangemuva nesisu.
• Ithoni izingalo namahlombe.
• Ngesikhathi esifanayo uphumule futhi uphumule ngesikhathi esifanayo.
• Maqondana nokumelana namanzi, ukunyakaza ngakunye kuyamasaja futhi kukhiphe ingaphezulu lesikhumba, kushukumise ukugeleza kwegazi.
• Ukunciphisa ukugcinwa kwamanzi futhi iphuzu elilandelayo ukuthi liphinde liqede i-cellulite. ‍

Kungani i-aquafitness isiza isibalo sakho

Uma usemanzini, umzimba ukala kuphela ingxenye yesithathu yesisindo sawo futhi konke ukunyakaza kuba lula, nakuba amanzi enza ukumelana okukhulu kunomoya futhi kwenza imisipha isebenze kanzima.

Mangaki amakhalori owashisa ngemizuzu engama-45 ye-aquagym?

Okokuqala, khumbula ukuthi, njenganoma yimuphi omunye umdlalo, ngaphambi kokuqala ukuwusebenzisa kuhle ukubonisana nodokotela wakho, ikakhulukazi uma kwenzeka ukhulelwe, isifo sikashukela, umfutho wegazi ophakeme, ukukhuluphala ngokweqile noma ukulimala kwemisipha yangaphambilini.

Izinto ezithinta ukushiswa kwama-calories ku-aquagym

• Kumele ucabange ukuthi kunezici eziningi ezingasekela ukusetshenziswa kwama-calories ashiswe ku-aquagym: ubulili, ubudala, isisindo somzimba, ukuphakama nezinye izici zofuzo nezemvelo.

Isici esibalulekile ekushiseni amakhalori: ukuqina kwe-aquagym

• Ngokuya ngokuqina komsebenzi, singalahlekelwa phakathi kwama-calories angu-400 no-500 ngehora lokuzivocavoca.
• Ngaphezu kwalokho, lo msebenzi emanzini usiza ukugqugquzela ukujikeleza futhi uvimbele ukugcinwa koketshezi, ngaleyo ndlela ulwe ne-cellulite.

Ithebula elijwayelekile lama-calories e-Aquagym

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Izinzuzo ze-2 Aquagym: isiza ukuba namandla engqondo engeziwe

Kungani ukuqina kwamanzi kuhle empilweni yengqondo

I-Aquatic gymnastics Ikhuthaza impilo yengqondo nge ukukhululwa kwama-endorphin

• Ngokufanayo, njengayo yonke eminye imisebenzi yomzimba, ikhiqiza ukukhiqizwa kwama-endorphin noma i-hormone yenjabulo, ekhuthaza lowo muzwa wenhlalakahle ngemva kokwenza umzamo.

I-Aqua-gym: umvuthwandaba wokuzivocavoca uzizwa ududuza

• Umphumela ophumuzayo wamanzi unciphisa ukucindezeleka, uthuthukisa isimo sengqondo, ukhulise amandla, ukhiqize ukuzethemba okwengeziwe futhi ubangele umuzwa wokulula.
• Ngalo mqondo, kusobala ukuthi i-aquagym idala umphumela wokuzola njengokungathi isikhumbuza ukuphila kwethu ngaphakathi esibelethweni.

I-Aquatic aerobics: Isiza ukuhlalisana kwalabo abahlanganyela neqembu

• Amakilasi e-Aquagym aphethwe esimweni esijabulisayo esinesimo somphakathi esikhululekile nesijabulisayo esikhuthaza umphumela weqembu okhuthazayo futhi okwenza ufune ukuzithuthukisa.

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Inzuzo yesithathu ye-A‍qua-gym: Ungaqala khona manje

Singayiqala nini i-Aqua-gym?

Noma nini kusukela ngo-Okthoba kuya kuJuni. Amakilasi kulula ukuwalandela futhi emanzini wonke umuntu angazibekela ijubane lakhe kanye nokuqina kokuzivocavoca.

Kuvamile ukuthola esimisweni esifanayo, abantu abaqeqeshwayo nabanye abalulama ekulimaleni noma abafundi asebekhulile kanye nentsha. Imvelo yasemanzini ivumela konke lokhu nokunye okuningi.

Akukephuzi kakhulu ukuqala lolu hlobo lokuzivivinya emanzini.

Iminyaka yobudala noma isimo somzimba asinqumi, okubalulekile yintando, ukubekezela kanye nesifiso sokukwenza.

Ukufaneleka kwe-Aqua akudingi noma yiziphi izithiyo ukuze ukwazi ukuqala ukuzijwayeza noma nini.

• Imidlalo ye-Aquagym pool ayidingi izinto eziyinkimbinkimbi, ngisho nasezinsizeni zabo.
• Ngenxa yalesi sizathu, udinga kuphela ukuba ne-swimsuit esebenzayo enikeza inkululeko enhle yokuhamba futhi imelana ne-chlorine.
• Kodwa-ke, kuwukuhlakanipha futhi ukugqoka izicathulo zamanzi ukuze ugweme ama-skids okungenzeka ngesikhathi sokuzivocavoca.
• Ngasikhathi sinye, uma wenza i-aquagym emachibini endawo namajimu, azokunikeza zonke izinto ezidingekayo zokuzivocavoca.

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Ukungalungi kwe-aquaaerobics

Ububi be-aquagym

Ukungalungi kokuzivocavoca kwe-aquaaerobic

• I-Aquagym inokungalungi okuthile ngokombono osebenzayo, kusukela idinga ukufinyelela echibini kanye nezinsiza ezanele, ngaphezu kwezimali zobulungu zokufinyelela endaweni yokuqeqeshwa, amakilasi angase angenise izindleko ezengeziwe.
• Kufanele kwenziwe emanzini afudumele, ngoba uma amanzi ebanda angabangela ubunzima bokuphefumula futhi uma kushisa angabangela isiyezi nokukhathala.
• Nakuba ukuvivinya umzimba emanzini kunciphisa kakhulu ingozi yokulimala, akunakwenzeka ukukuhlupha.

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I-Aquagym iqukethe ini?

I-Aquagym: uyini umama wayo yonke eminye imisebenzi yasemanzini?

I-Aqua-fitness ihlanganisani?

In pocas palabras, i-aquagym a Kuwuhlobo lokufaneleka emanzini lokho kwenza a umsebenzi wendawo kanye ne-aerobic osebenzisa kakhulu amaqembu amakhulu emisipha, ukugxila emisipha ye-muscle kanye nokuvuselela umsebenzi wenhliziyo nemithambo yegazi kanye ne-muscle toning.

Kwenziwa kuphi i-aquafitness?

Aqhutshwa kuphi amakilasi e-Aquatic Gymnastics?

El i-aquagym, eyaziwa nangokuthi ukuqina emanzini noma ijimnastikhi yasemanzini, iwuhlobo lwe-aerobics kanye se Kwenzeka endaweni ehlala emanzini, ngokuvamile ichibi lamanzi angashoni, ukuze abantu abangakwazi ukubhukuda babambe iqhaza.

Ikakhulukazi, i-aqua gymnastics ivame ukwenzeka emachibini angashoni (1,20 kuya ku-1,50 m). Izinga lokushisa elifaneleka kakhulu kufanele libe phakathi kuka-28 °C no-31 °C.

Amaseshini ahleliwe echibini lamanzi ajulile ukuze uthole amaleveli athuthuke kakhulu

Kukhona futhi amaseshini ahleliwe echibini lamanzi ajulile, okuthi ngezinto ezisizayo, njengebhande lasemanzini noma i-aquatic mitt, evumela abafundi ukuthi bezwe imizwa ehlukile kuleyo emanzini angashoni, ngisho nakulabo bafundi abangazi ukubhukuda.

Indlela yokusebenzisa i-aquafitness

Indlela yokwenza i-aerobics yamanzi

I-Aquagym yabaqalayo

I-water aerobics imvamisa yenziwa ime mpo futhi amanzi aphakeme esifubeni, ashiye amahlombe engamboziwe; Ngokuningiliziwe, ukujula okufanele kungama-90 cm.

I-Aquagym yamazinga athuthukile

Nokho,, kubantu abanolwazi, i-aquagym yenziwe futhi mpo kodwa kulokhu ukwenza izivivinyo kumisiwe okwesikhashana, ukuzuza umfutho omkhulu ngokuhlanganisa izinzuzo zokuvivinya umzimba nokubhukuda.

Kumayelana nokwenza umnyakazo usebenzisa umfutho wamanzi

Ukuma kwesandla

Ngendlela, ukuma kwezandla kubalulekile lapho uziqhubela ezenzweni ezahlukene, ugcizelela labo ongasebenzisi noma yiluphi uhlobo lwe-accessory.

isikhundla sobukhosi

Ukuma kwe-trunk cishe kuhlale kuqondile, lokhu kungahluka, kufinyelela ezingeni eliphezulu ekuzilolongeni okumakwe uthisha ukuvimba nokugwema ukungakhululeki endaweni ye-lumbar.

I-Aqua aerobics ivamise ukwenziwa ngamakilasi eqembu

Ngokujwayelekile, kwenziwa ngamakilasi eqembu aqondiswa uthisha. kuyilapho ihambisana nomculo futhi ngezinye izikhathi futhi izibani; Kunoma yikuphi, kubuye kube ngumdlalo ongenziwa ekhaya.

Yimiphi iminyakazo okufanele yenziwe emanzini?

Ukunyakaza okuyisisekelo kuhlanganisa ukunwebeka kwendololwane namadolo phambili (endizeni ye-sagittal) ebheke ohlangothini (endizeni engaphambili), endaweni lapho izandla zisesimweni sokusunduza kanye namaqakala e-dorsiflexion.

Okufanayo kwenziwa ngokuya phambili nangemuva ngokushintsha indawo yezandla lapho uya phambili ngokumane uphushela amanzi emuva.

 Umthelela wamandla adonsela phansi emanzini:

• Izinguquko ekucwilisweni:
  • I-Hypervolemia; umthamo omkhulu we-systolic ejection.
  • Okukhiphayo okuphezulu kwenhliziyo kanye nevolumu yokukhipha (cishe ama-25%).
  • Ukwehla okuncane ku-HR.
  • Ukukhuphuka okuncane komfutho wegazi (systolic, diastolic, mean).
• Imibono yokukhula kwe-HR:
  • I-Hydrostatic pressure.
  • Lokushisa.
  • I-Mergulho reflex (ibhekisela eqinisweni lokuthi lapho umuntu engena emanzini imvamisa yehla ngokushesha).

Ukushaya kwenhliziyo emanzini kuzoncika ekuqineniisikhangiso sokuzivocavoca.

Kumele kucatshangelwe uma kuyilawula ukuthi njengoba incane ngaphakathi kwayo, phakathi kwamabhithi ayi-12 kuya kwayi-17 ngomzuzu kufanele kwengezwe; ukwazi u-HR wangempela.

Umbono ozimele womzamo mkhulu emanzini kunasemhlabeni, yingakho kufanele ubuze umfundi ukuthi uzizwa kanjani.

I-Aquagym ihlanganisa ukuzivocavoca kwe-aerobic, ukumelana nokuguquguquka

I-Aquatic aerobics, isebenzisa ukubekezela nokuphindaphinda

Kungakhathaliseki ukuthi i-aerobics yamanzi ihlanganisa impumelelo ye-aerobic, ukumelana nokuguquguquka, lokhu kuyasekelwa ekuphindaphindweni nasekusebenzeni ngezinto ezahlukene, njengezisindo noma amabhola, Aq

Ukuzivocavoca kwe-aquagym ekhethiwe

Izinqubo zokudweba emanzini zithuthukisa isimo somzimba jikelele Futhi, nakakhulu, sibona intuthuko kubantu abalulama ekulimaleni ngokomzimba, abantu abakhuluphele ngokweqile, abanezinkinga zokuhamba noma asebekhulile.

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Indlela i-aqua aerobics ehluke ngayo kuma-aerobics akudala

I-Aquagym iyinhlobonhlobo ye-aerobics

Ukuze, I-Aquagym ingumphumela wokuhlukahluka kwe-aerobics, nakuba kulokhu, lo mdlalo wenziwa endaweni yasemanzini, ngokuvamile echibini lokubhukuda.,; okuvumela leli qiniso elifanayo ukuthi likwazi ukuphinda imiphumela yalokho okuzokwenziwa yi-terrestrial.

I-Aquatic gymnastics vs i-aerobics

Nakuba i-aquagym ifana ne-aerobics yendabuko yasemhlabeni, igxile ekulungiseni inhliziyo kakhudlwana, ehlanganisa isithako sokumelana namanzi kanye nokunyakaza.

• Nakuba, ukushaya kwenhliziyo akukhuphuki kakhulu njengokuvivinya umzimba phansi, inhliziyo isebenza ngamandla afanayo, empeleni, ngemidlalo yamanzi igazi eliningi liyampontshwa.
• Ngaphezu kwalokho, akugcini nje ngokuhlanganisa ukusebenza kwe-aerobic, kodwa futhi nje igxile ekuqeqesheni amandla Ngenxa yokumelana kwamanzi kuzogcina kusebenze amaqembu emisipha.
• Emanzini ungenza konke ukunyakaza esikwenzayo emhlabeni, kancane kancane futhi ngokuyisisekelo ucabangela isimiso sesenzo nokusabela (Uma ngihlehla umzimba uya phambili futhi ngokuphambene nalokho).

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Yini engcono ukubhukuda noma i-Aquaerobics?

Kufakazelwe: khetha i-aquaerobics kunokubhukuda

I-Aquagym iwumdlalo wamanzi ophelele kunokubhukuda

Ngokungangabazeki, ucwaningo luye lwabonisa ukuthi i-aquagym inenzuzo kakhulu kune ukubhukuda futhi hhayi kuphela ngoba kuwumdlalo we-pool ophelele kakhulu ezingeni elingokomzimba nengqondo.

Ukukhetha okumangazayo kokufaneleka kwe-aqua kwabasubathi abasanda kufunda

Ngokucacile, ucwaningo lubeka i-aquaerobics njengenketho ekhethwa kakhulu kulabo abasanda kufunda, njengoba ukubhukuda kudinga ikhono elengeziwe, yingakho uma uqala umdlalo wokubhukuda ungakwazi ukubhukuda. ngokufanele ngokwesikhathi sobude nokuqina.

Ngamafuphi, ukuphindaphinda njalo ukunyakaza okufanayo kulayisha ngokweqile izindawo zemisipha.

Futhi, ngesikhathi esifanayo, ukubhukuda kuwumdlalo ozimele kakhulu, ngokungafani nendlela i-aquagym yokuzijabulisa; ngakho-ke ukuqala kungase kubonakale kunzima futhi kungajabulisi kangako.

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Inkomba yokuqukethwe kwekhasi: I-Aquagym

1. Iyini i-aquagym
2. Izinzuzo ze-Aquagym
3. Ukungalungi kwe-aquaaerobics
4. I-Aquagym iqukethe ini?
5. Yimiphi imisipha esisebenza nayo nge-Aquagym?
6. Ubani i-Aquagym?
7. Anjani amakilasi e-Aquagym?
8. Izinhlobonhlobo ze-Aquagym
9. Ukuzivocavoca kwe-Aquagym ukuze unciphise umzimba
10. I-Aquagym yabesifazane abakhulelwe
11. I-Aquagym yabantu abadala
12. I-swimsuit ye-Aquagym ekahle
13. Izinto ezihambisanayo ze-Aquagym
14. Umculo we-Aquagym

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Yimiphi imisipha esisebenza nayo nge-Aquagym?

Yiziphi izingxenye zomzimba ezisetshenziswayo ukuzijwayeza i-aquagym?

Kuyini ukuvivinya umzimba i-aqua gymnastics?

I-Hydrogymnastics: I-Modality igxile ekuthoniseni kwemisipha

Ngakolunye uhlangothi, kuyadingeka ukugqamisa lokho I-Aquatic gymnastics iwuhlobo lokuvivinya umzimba lwasemanzini olunokuzivocavoca okuningi okugxile ku-toning yemisipha.

Sebenza WONKE UMSIPHA sibonga i-aqua aerobics

Imiphi imisipha esebenza nge-aquagym

Ngakolunye uhlangothi, i-aquaym isebenza ngobuningi obunjalo bokunyakaza ama-aerobics aqinisekisa ukuthi sisebenza wonke amaqembu emisipha ehlukene (kokubili phezulu, maphakathi naphansi), okwandisa kakhulu isimo somzimba wonke umculoukuqinisa umzimba, ngisho nokukhulisa kokubili umthamo we-aerobic kanye ne-anaerobic kanye Ngakho-ke, ibambisana ngenkuthalo ku: ukulahlekelwa isisindo, ukuqinisa isifuba, i-glutes, i-back, i-obliques, isisu, izingalo, amahlombe ...

Yini ongayenza ku-aquagym?

I-Aquagym: thuthukisa isimo sakho somzimba ngokuphelele

• Ukuqala, usebenza ngokuzivocavoca kwe-aerobic, imvamisa kanye ne-cardio.
• Inikela ku-toning yesifuba.
• Uzuza imisipha, ikakhulukazi ku-abs kanye nama-glutes.
• Cwenga usayizi.
• Ngakho-ke, iqinisekisa ukuthokomala kwezingalo nemilenze.
• Imisipha emhlane wakho.
• Kungakhathaliseki ukuthi konke okushiwo, kusiza umgomo wokulahlekelwa isisindo kanye nokulungisa usayizi ngokushesha uma se zijwayeze njalo futhi uhlanganise nemikhuba emihle.
• Ngokulandelayo, uma sisebenzisa lo mdlalo endaweni yokubhukuda enamaphiko, sizobe sikhiqiza imisipha eminingi ngesikhathi sokuzivocavoca futhi kuzosetshenziswa amandla engeziwe.

Ukufaneleka kwamanzi: thuthukisa umzimba wakho kwisiko elihle lomzimba

• Kuzo zonke lezi zizathu, i-gymnastics yasemanzini isiholela ukwandisa kakhulu isimo somzimba esijwayelekile futhi uvumele ukululama okungcono kulabo bantu abathola ukwelashwa kokubuyisela.

I-Hydrogymnastics: Ukuzivocavoca kokuqeqeshwa kwamandla

• Ngaphandle kwalokho, Ukuzivocavoca emanzini akuyona nje i-aerobic, kodwa kuhloswe nokwakha amandla ngokumelana namanzi.

Umdlalo ocishe uqede ngokuphelele umthelela

Ngakho-ke, njengoba ukusebenza kwamanzi kwenzeka emanzini, kuholela ekutholeni izinzuzo eziningi futhi empeleni futhi cishe iwucisha ngokuphelele umthelela, ngakho-ke ivuleleke kakhulu kuzo zonke izithameli.

Ukufaneleka kwamanzi: inzuzo yokungabi nesisindo

Ngaphezu kwalokho, i-gymnastics yasemanzini ivumelanisa umsebenzi owenziwe emhlabeni ukuze uvumelane nemvelo yasemanzini, ngenzuzo yokungabi nesisindo ehlinzekayo.

Ijimu yasemanzini iqinisa umsebenzi womzimba

Okokuqala nje, I-Aquagym izama ukudlulisa umsebenzi owenziwe emhlabeni endaweni yasemanzini, ithuthukisa amathuba.

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Ubani i-Aquagym?

Izinhlobo zabantu ezikhonjiselwe umsebenzi we-aerobic emanzini

I-Aqua-fitness: i-aquatic gymnastics yazo zonke izethameli

I-Aquatic gymnastics isiyalo se-aerobic esenziwa emanzini futhi esithela kuzo zonke izethameli, i-toning futhi iqinisa imizimba yethu ukuze sithole impilo enomona kuyilapho senza umsebenzi ojabulisa kakhulu.

Isiyalo se-Water aerobic: Kulungele iminyaka engu-7 ukuya kwengama-77

Ukuzijwayeza i-Aquagym kuhle cishe kuzo zonke izinhlobo zabantu

I-Aqua-fitness iwumdlalo we-pool omnene futhi ongenabungozi, ofinyeleleka kuwo wonke umuntu, kungakhathaliseki ukuthi unjani isimo somzimba, isisindo, ubudala, njll. futhi awudingi ukwazi ukubhukuda.

Ubani ukufaneleka kwe-aqua okunconyelwe?

Nakuba, Ekuqaleni i-aqua-fitness yayiklanyelwe abantu abanokulimala kwemisipha, amathambo noma amalunga, kanye nabantu asebekhulile; Ikhulisiwe ize ifinyelele kuzo zonke izethameli ngenxa yezinzuzo zayo eziningi zomzimba futhi ngaphandle kokukhohlwa ukuthi kuwumdlalo we-pool omnandi kakhulu.

Amaqembu ukuthi i-Toning emanzini inconywa kakhulu

I-Aquagym inconywa kubantu abakhuluphele ngokweqile, abanokulimala kokuhlukumezeka, kanye nezinkinga zokuhamba nokuzinza kwamalunga emadolweni.

Kodwa ukuzivocavoca emanzini kuboniswa, ngaphezu kwabantu abanezinkinga ezihlangene, kulokhu okulandelayo:

Izivivinyo zokuzivocavoca zamanzi ezilungele kakhulu:

1. Okokuqala, i-aquagym ifanele abantu abanezinkinga zokuphefumula ezithambile noma ezimaphakathi.
2. Okwesibili, kulabo bantu abane ukulimala komgogodla noma i ukulungiswa kwesimo se-postural esingalungile.
3. Ngakho-ke, iboniswa kuphela kwabesifazane abakhulelwe.
4. Futhi kubantu abanezinkinga ze-psychomotor, ukusebenzisana, ukuntuleka kwesigqi noma ukushesha.
5. Ifanele abantu abahlezi:.
6. Ngendlela efanayo, ifaneleka kubantu abanethoni yemisipha encane.
7. Ilungele izethameli ezinokuhamba okulinganiselwe nokuvumelana nezimo.
8. Ekugcineni, isetshenziselwa ukwelapha kubantu abahlushwa izinzwa, ingcindezi, ubunzima bokuphumula noma izinkinga zokuzethemba.

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Anjani amakilasi e-Aquagym?

Linjani ikilasi le-Aquatic Gymnastics?

Amakilasi e-Aquagym Imizuzu ye-45, kanye nenani eliphezulu Abantu abangu-18.

Amakilasi emizuzu engama-45 futhi akhiwe: ukufudumala ngokuhamba endaweni yokubhukuda; bese kuba ingxenye eyinhloko lapho umsebenzi wokuvivinya umzimba, ukumelana, kanye nemisipha wenziwa lapho umfundi ngamunye ekwenza ngomfutho angafinyelela kuwo. Kusetshenziswa izakhi ezihlukahlukene (ama-dumbbell amanzi, ama-anklets, ama-floats) noma isisindo somzimba womuntu; Ngaphambi kwesigaba sokugcina, umsebenzi wesisu uvame ukwenziwa. Ekugcineni, ukwelula nokuphumula kuyenziwa.

Obani amakilasi e-Aquatic Gymnastics?

Kunoma yiluphi uhlobo lwabantu, kungakhathaliseki ukuthi isibalo sangemuva (ukugcinwa nokuthuthukiswa kwesimo somzimba) noma imiphakathi enezinkinga (i-osteoarthritis, i-osteoporosis, ukukhuluphala ngokweqile, njll.)

Emakilasini, izakhi ezinjengamabhodi amancane, amabhodi amakhulu, ama-float-float, amabhande anwebekayo, amagilavu ​​kanye namazinga athuthuke kakhulu futhi amaphiko nezicathulo zenjoloba eziklanyelwe lo msebenzi ezifaka isandla ekwandiseni ukumelana ziyasetshenziswa.

Imisebenzi ehlukene, edlalwayo, eyenziwe yasendaweni kanye ne-aerobic ehambisana nomculo ebeka ukuphimisela kokujima ngakunye, yenza ijimnastikhi yasemanzini ibe yinye yamakilasi aphelele; ngoba ayinikezi kuphela ukumelana nemisipha evamile, kodwa futhi inciphisa izicubu ze-adipose.

Isakhiwo sekilasi le-Aquagym

Iseshini ye-aquatic gymnastics yakhiwe ngale ndlela elandelayo:

Ngokuvamile, futhi ukugwema ukulimala, amakilasi alandela izinyathelo ezithile okutuswayo ukuthi ungeqi.

Isigaba sokuqala se-Aquagym class: ukufudumala

• Kulesi sigaba sokuqala sekilasi le-Aquagym mayelana nokufudumala, amalunga azosebenza ukuze agweme ukulimala, ukuxhumana namanzi nokwandisa ukushaya kwenhliziyo.
• Ngaphambi Kokwelula: Njengalapho uzozijwayeza noma yimuphi umdlalo, kufanele wenze ukuzifudumeza kusengaphambili ukuze welule imisipha yakho futhi uvumelanise umzimba wakho nomsebenzi ozowenza.
• Ukuhlangana namanzi kanye nokuzivocavoca kokuqala: Thola umzimba ukuthi ujwayele ukuthintana namanzi. Uzokwenza izivivinyo zokuqala futhi kancane kancane uzokwandisa isidingo sabo.

Ingxenye eyinhloko Ikilasi le-Aquagym: lapho konke okuqukethwe kweseshini kuzothuthukiswa, ngomfutho omkhulu.

• Ukuzivocavoca kwe-Aerobic: Ingxenye edinga kakhulu futhi lapho izivivinyo ezizodinga umzamo omkhulu wenziwa, njalo ukuvumelanisa ijubane nesidingo salokho okungenzeka kanye nezidingo zakho.
• Umgomo uwukwenza umzimba wakho ujwayele ukuzivocavoca futhi uzuze kuwo, hhayi ukuwuphusha kakhulu futhi uzilimaze.

Buyela ekuzoleni, lapho izivivinyo zokuphumula emanzini nokwelula kuzokwenziwa ukuze ubuyele esimweni sokuqala.

• Ukuze siqedele ikilasi le-Aquagym, sizokwenza izivivinyo zokuzelula nokuphumula: Uqeda ikilasi ngokubuyela ekuzoleni, ukwelula nokuphumuza umzimba wakho. Ngalokhu uzophuma emanzini njengomusha!

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Uhlobo lokuzivocavoca kwe-Aquagym ngokuya ngomthelela otholwa ngumzimba

Ubunzima bokuqeqeshwa kwe-Aquagym: ukuma noma ukuhlala untanta

Ubunzima balo mdlalo echibini kuncike ekutheni ukubulawa kuqediwe umile, onqenqemeni lwechibi, noma uma uhlala untanta emanzini.

Khona-ke, uhlobo lokuzivocavoca olwenziwayo kungaba:

Ukuzivocavoca kwe-Aquagym ngaphandle komthelela

• I-Aquagym Ngaphandle komthelela: Ziyakwazi ukunyakaza okuhambisana naleyo misebenzi eyenziwa entantayo, ngaphandle kokusekelwa kwezinyawo phansi echibini.
• Ngamanye amazwi, i-aquagym engathinteki isiza ukuphumula, yenza ukukhanya okukhanyayo futhi iqondise ukuphefumula ngaphandle komthelela,

Ama-aerobics amanzi anomthelela omncane

• Izivivinyo ze-aerobic zamanzi ezinethonya eliphansi: Izivivinyo ezithambile ezinokutshibilika okuthambile phansi ezenziwa okungenani ngonyawo olulodwa phansi echibini; izibonelo ze-aquagym enethonya eliphansi: ukwelula, ukuxhumanisa.

I-gymnastic yasemanzini enethonya eliphezulu

• Amajimuia echibini lomthelela omkhulu: Zenzeka lapho ugxuma uphuma emanzini, ngaleyo ndlela ziyizivivinyo ezinzima kakhulu zomzimba, kodwa futhi yizo ezikwenza ushise ama-calories engeziwe.

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Amazinga okuqina wokuzivocavoca kwe-aqua gymnastics

Lapho uvivinya umzimba ngamandla, izinga lokushaya kwenhliziyo liyakhuphuka.

Ubudlelwano phakathi kokusetshenziswa komoyampilo kanye nokushaya kwenhliziyo

Ngale ndlela, lapho ukuzivocavoca kakhulu, izinga lokushaya kwenhliziyo likhuphuka kanye nenani lokuzamazama ngomzuzu. Nakuba lokhu kungekona umugqa ncamashi, kuyalinganiselwa. Ukungenzeki kokuhlolwa kwaselabhorethri okunembe kakhudlwana nokunembe kulungile ngokushaya kwenhliziyo, njengendlela yokulinganisa ukushuba komsebenzi owenziwe.

Phakathi naleso sikhathi, kubalulekile ukucabangela ezinye izici, ezifana nokushisa okuzungezile, imizwelo, ukudla, isikhundla somzimba kanye nohlobo lokunciphisa imisipha, okungashintsha ukushaya kwenhliziyo, okwenza umzamo wenziwe kancane kancane.

Ngesikhathi sokuzivocavoca emanzini, ukushaya kwenhliziyo yabantu abaningi ngokuvamile kuba phansi,

Ngesikhathi sokuzivocavoca emanzini, isibonelo, kubantu abaningi izinga lokushaya kwenhliziyo ngokuvamile liphansi, kuze kufike ku-13% ngaphansi (amabhithi angu-17 ngomzuzu) ukuze kusetshenziswe umoya-mpilo ofanayo womsebenzi ongaphandle kwamanzi.

Linganisa izinga lokushaya kwenhliziyo nge-frequency meter

Ukuze ulinganise izinga lokushaya kwenhliziyo ngokuqinile, imitha yefrikhwensi ibalulekile.

Ukulinganisa izinga lokushaya kwenhliziyo ngokunembile kuyadingeka ukusebenzisa imitha yemvamisa; Kubonakale ukuthi ucwaningo lwakamuva lubonise ukuthi u-70% wabafundi emakilasini abakwazi ukukala izinga lokushaya kwenhliziyo ngokwanele ngokushaya imithambo ye-radial kanye ne-carotid ngenxa yokuthi umkhawulo wephutha mkhulu kakhulu.

Ukuqina ngokwephesenti lokushaya kwenhliziyo okukhulu.

Izinga lokushaya kwenhliziyo lethiyori eliphezulu lingabalwa ngale ndlela: iminyaka engama-220.

Ukukhuthaza ukulahlekelwa kwamafutha, kunconywa ukuthi ungadluli ku-55 kuya ku-65% we-HRTM. Ukuze uthole isimo somzimba kanye nezinzuzo zenhliziyo, kunconywa ukuthi ufinyelele ku-65 kuya ku-80% we-HRTM.Kwabesifazane abakhulelwe, kunconywa ukuthi bangeqi ku-140 amabhithi ngomzuzu.

Okulandelayo isikali esidalwe ngu-Borg ukuze ahlukanise umzamo obonakalayo

Isilinganiso se-Psychophysical ukuhlola ubukhulu bemidlalo yasemanzini

Ngokunjalo, kunendlela eqondile yokuhlola ukuqina kokuzivocavoca, eyakhiwe isazi sokusebenza komzimba u-Gunnar Borg, esekelwe ekusetshenzisweni i-psychophysical scale, lapho umuntu ngamunye lapho enza umsebenzi womzimba ebhala umzamo abawenzile. ukubeka amaphuzu.

Ngokuphambene, njengoba sesichazile, isikali esidalwe ngu-Borg sisekelwe endleleni eqondile, yingakho ukuchazwa kwayo kuye kwabuzwa ochwepheshe.

Isikali esenziwe ngu-Borg ukuze abale ukushuba komsebenzi womzimba

Isikali seBorg

6. ____________
7. Kakhulu, imnene kakhulu

8. ____________
9. Imnene kakhulu

10. ____________________
11. Imnene ngokumaphakathi

12. ____________
13. Ezilingene

14. ____________
15. Inzima

16. ____________
17. Inzima kakhulu

18. ________________
19. Kakhulu, kusinda kakhulu

Inothi esikalini sokuqina komsebenzi womzimba we-Borg:

• Ukulingana phakathi kokuzwa umzamo ozimele (i-Borg) nokuqina kokuzivocavoca kungafingqwa ngokuthi: <12: okumaphakathi noma okungu-40-60% komkhawulo; 12-14: okulinganiselwe, okuqinile okuncane noma 60-75% ephezulu; > 14: okunamandla okunamandla noma ama-75-90% aphezulu

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Izinhlobonhlobo ze-Aquagym

I-Aquagym ngisho nasekhaya: Izivivinyo ezihamba phambili zamanzi ze-aerobic

I-Aquagym izivocavoca nezinhlelo zokuzivocavoca emanzini

Manje, sizobiza imikhakha ehlukene ekhona emhlabeni we-gymnastics yasemanzini, isixhumanisi sayo kuwukuzivocavoca endaweni yasemanzini futhi kamuva sizohumusha yonke imininingwane yakho:

Uhlobo loku-1 lwemidlalo ye-pool

I-Aqua-Fitness (Aquaerobics)

Iyini i-Aqua-Fitness nokuthi ungayenza kanjani i-aquagym aerobic exercises ekhaya

• Amakilasi e-Aqua-fitness aerobic. Banikeza amakilasi e-aerobic asebenzayo futhi ashukumisayo, inhlanganisela yokuzivocavoca okufana nokuphakamisa imilenze, ukubhukuda ngebhodi, ukweqa nokugxuma; Ngale ndlela senza ithoni yomzimba wonke futhi senze izivivinyo zasendaweni kanye namandla.
• Ngakolunye uhlangothi, kuvame ukwenziwa ngokuhambisana ne-choreography kanye nokuzivocavoca emanzini kume mpo, ukuntanta noma ukuma.
• Ngakolunye uhlangothi, i-aquagym ivame ukusebenzisa izesekeli ezifana nalezi: ama-noodle egwebu, amabhola noma ama-buoy abekwe phakathi kwamathanga, amabhodi kanye nama-stirrps.

Ungayenza kanjani i-aquagym scissor exercise ekhaya

• Kulo msebenzi kuyadingeka ukuba kube ne-foam roll, enye yalezo ezinemibala emide eyenziwe ngerabha ye-EVA noma i-polyethylene futhi kwamanye amazwe eyaziwa ngokuthi "i-flota-flota."
• «Kubandakanya ukwamukela indawo yesikelo, nomlenze owodwa ohlangothini ngalunye lomqulu, futhi ukuhambisa izinyawo emuva naphambili.
•  Futhi futhi emaceleni. Lokhu kungenziwa phakathi nendawo ye-pool lapho kuqeqeshwa khona imilenze kuphela, noma endaweni ejulile lapho kufanele futhi uthole ibhalansi ngezandla zakho," kuchaza umqeqeshi.

Ungawenza kanjani umsebenzi we-aquagym jumping ekhaya

• Ngamanzi ekuphakameni kwesifuba, yenza ukweqa ngayo yomibili imilenze, uziqhubele ngezinyawo zakho ku-tiptoe futhi usekele yonke indawo yakho lapho uwa. Phinda imizuzu emi-2, ushintshana ngomlenze ngamunye.

Amakilasi e-Aquagym

Isifundo sevidiyo ye-Aqua Aerobic cardio

Qedela ikilasi le-Aquagym

Uhlobo loku-2 lwemidlalo ye-pool

I-Aqua-rhythms (i-aqua-zumba)

Iyini i-aqua-rhythms

• I-aqua-rhythms Kuyizivivinyo eziyisisekelo ezinezinyathelo zokudansa ezisebenza ku-cardio echibini.
• Eqinisweni, ukuthuthukiswa okubalulekile kwenhliziyo, i-toning, ukuguquguquka kanye namandla kufinyelelwa.

Yini i-aqua zumba

• I-Aqua-zumba isuselwa ku-aqua-rhythms enefomula ejabulisayo nesebenzayo yokuzilolonga ezemidlalo ehlanganisa ukunyakaza kwe-Zumba endaweni yasemanzini ngempumelelo kanye nemiphumela ebonakalayo.
• Ukunyakaza kwe-Aqua Zumba kusekelwe esigqi kanye ne-choreographies ye-Zumba, umehluko omkhulu uhlinzekwa yiqiniso lokuthi kuyindlela yemidlalo yasemanzini, nakuba kuyiqiniso ukuthi izinyathelo zokudansa ze-Zumba zivumelane ne-medium, nge-choreographies elula.

Izinzuzo zokusebenzisa i-Aqua Zumba

• Ithuthukisa amandla enhliziyo nemithambo yegazi nokumelana.
• Ikusiza ukuthi ulahlekelwe isisindo kanye nemisipha yethoni ngokushesha. Zonke izinyathelo ziba inselele!
• Umdlalo ovumelana ngokuphelele kubo bonke labo bantu abahlushwa izinkinga ezihlangene, umthelela uyancishiswa noma uncishiswe ngamanzi.

Qedela ikilasi le-aqua zumba

Uhlobo loku-3 lwemidlalo ye-pool

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

Iyini i-Aquahiit?

• I-AQUA HITT iwukuqeqeshwa kwenhliziyo nemithambo yegazi, amandla kanye nokumelana, lapho uziqeqesha khona ngomfutho omkhulu ngendlela ejabulisayo..
• El Ukuqeqeshwa kokuqina okuphezulu kuphumelela kakhulu ekushiseni amafutha kanye nemisipha ye-toning, isikhathi okumelwe sinikezelwe kuso naso sifushane kakhulu. Ngakho-ke, indlela yokusebenza ingasetshenziswa HIIT ukuzivocavoca emanzini. 
• Ngakho-ke, izivivinyo ezifakwe ku-aquahiit zingaba: ukweqa, ukugijima nokuhamba ngokuma.
• Ngakho-ke, ngokusobala, ngenxa yezinga layo lamandla, i-aquaslimming ayikwazi ukwenziwa ngaphandle kokuqeqeshwa kwangaphambili.

Ihluke kanjani i-Aquahiit ku-Aqua-fitness?

• I-Aquahiit isekelwe emsebenzini we-aerobic ophakeme kakhulu echibini elifakwe ekilasini elifushane kune-aquagym, kodwa njengoba sesishilo kakade, ngobukhulu obuphezulu,
• Cishe isikhathi seseshini ye-Aquahiit ngokuvamile sizungeze imisebenzi ye-aerobic echibini imizuzu engu-45;

Izindlela ezinconyiwe ze-'HIIT' emanzini 

• Phakathi kwezinqubo ezituswa kakhulu ukubhukuda amamitha angu-100 nokwenza amadiphu amabele angu-10 onqenqemeni lwechibi noma ukubhukuda amamitha angu-100 nokwenza ama-sit-ups angu-20 kanye nama-squat angu-20 ukuze usebenze imilenze.
• Inhlanganisela yalezi zifunda ikuvumela ukuba uqeqeshe amandla nokukhuthazela. Isekethe ngayinye kufanele yandulelwe ukufudumala okufushane okuphakathi kwemizuzu emi-5 neyi-10 ukuze kulungiswe imisipha yokusebenza komzimba.

Injani iseshini ye-Aquahiit?

• Manje, izisusa zomculo zisetshenziswa kuseshini ye-Aqua Intense, kodwa akuwona umsebenzi ohleliwe futhi iseshini ngayinye ihlukile kwedlule.
• Iqala ngesigaba sokuqala sokusebenza kwemisipha bese kuthi amabhulokhi afinyelela kwayi-6 enziwa ngokuzivocavoca okuhlukile komhlaba wonke kanye ne-metabolic ukuze kusebenze zonke izingxenye zomzimba. Lezi zivivinyo zilandela indlela efana kakhulu ne-Cross Training, ehlanganisa ukuqeqeshwa okufana ne-AMRAP noma i-EMOM phakathi kokunye.
• Ekugcineni, iseshini, ethatha imizuzu engama-50, iphetha ngokubuyela ekuzoleni ngezimo ezihlukene. Njengoba ungase ucabange, lokhu kuwumsebenzi ogxile kulabo bantu asebejwayele ukuqeqeshwa okunamandla futhi abangakwazi ukukwenza emanzini.
• Bese, kusekelwe ezikhathini zomsebenzi ophezulu wenhliziyo (ukufinyelela ku-80% noma 90% wesilinganiso esiphezulu senhliziyo) esishintshana nezinye izikhathi zokuqina okuphansi (50% noma 60%).

Izinzuzo ze-aquahiit

• Ngaphambili, inhlanganisela yazo zombili izikhathi ezenziwa ku-aquahiit ithuthukisa amandla omzimba okukhipha i-glucose namafutha, okukwenza ushise amakholori amaningi.
• Ikakhulukazi, igcine i-metabolism evuselelwe ngisho nangemva kokuphela kokuzivocavoca umzimba.
• Ngesikhathi esifanayo, ngengozi encane yokulimala.
• Kuzuzisa ukusakazwa.
• Okwamanje, ivimbela umzamo wenhliziyo ngenxa yokuntanta.
• Iphinde izuze ukuthuthukiswa okubalulekile kwenhliziyo nemithambo yegazi.
• Isici esilandelayo ukuthi kwandisa umthamo omkhulu we-oxygen.

Ikilasi le-Aquahiit

Uhlobo loku-4 lwemidlalo ye-pool

I-Aquafunctional noma i-aquacircuit

Iyini i-Aquafunctional noma i-aquacircuit

• I-aquafunctional Kungukuzivocavoca okujulile emanzini lapho uhamba khona eziteshini noma kumasekethe ahlukene, isibonelo, ungasebenzisa: izinyathelo, amabhayisikili, ama-trampoline amanzi, ama-dumbbell, amabhendi namabhola ukwenza izivivinyo emanzini.

I-Aqua Circuit iyindlela yokuzilolonga yasemanzini enokuzivocavoca okuningi okugxile ekuthobeni kwemisipha.

• I-Aqua Circuit ivumelanisa umsebenzi womzimba owenziwa emhlabeni endaweni yasemanzini, ngenzuzo yokungabi nesisindo ehlinzekayo.
• Nge-Aqua Circuit, isimo somzimba jikelele siyathuthukiswa futhi sivumela ukubuyiswa okungcono ekulimaleni, yingakho kuboniswa kubantu abasezinhlelweni zokuvuselela.

I-Aquafunctional: sebenzisa umzimba wonke

Amaqembu emisipha ahlukene asetshenziswa ngokuqondile futhi kuvivinya umzimba ongenhla, ophakathi (oblique nesisu) kanye nezingxenye ezingezansi zomzimba kushintshana.

Ukuqeqeshwa kwe-Aquacircuit

Uhlobo loku-5 lwemidlalo ye-pool

I-Aqualates

Iyini i-Aqualates?

• I-Aqualates: Ukuzivocavoca imisipha yangemuva nesisu, ukuthuthukisa ukusebenzisana, ukuhamba, ukuzinza nokulinganisela, ngakho-ke, kusewukuzivocavoca kwamanzi kwe-aerobic okusekelwe emikhombandlela efanayo ye-anatomical kanye nokuzivocavoca njenge-Pilates.

Siqeqeshani ngama-aqualate

• I-Aqualates yayiklanyelwe ngokukhethekile ukuqinisa imisipha yangemuva nesisu.
• Ngaphezu kokuba umsebenzi oqinile wokushisa ama-calories, i-Aqualates ithuthukisa ukusebenzelana, ukuhamba, ukuzinza, ukukhuthazela nokulinganisela.

I-aqualates ilungele uhlobo luni lomuntu?

• Ama-Aqualates angathathwa njengokuzivocavoca okufanele kulabo abahlukunyezwa yi-pelvic, iqolo noma obunye ubuhlungu bamalunga.
• Abantu abalulama ekuhlinzweni noma ekulimaleni.
• Ama-Aqualates nawo alungele abantu abadala abanokuhamba okuncishisiwe.

isifundo sevidiyo se-aqualates: ama-aquatic pilates

Uhlobo loku-6 lwemidlalo ye-pool

Umdlalo wamanzi womzimba ongaphezulu

Ukuzivocavoca kwezemidlalo yamanzi emzimbeni ongaphezulu

TDeorte upper body pool: ukuvuleka kwengalo

• Sima echibini, endaweni eqondile, izandla zethu zihlangene, phambi komzimba nezingalo zethu zeluliwe.
• Ukusuka lapho, sivula ukwenza i-semicircle ngaphandle kokudlulela ngaphesheya kwamahlombe bese sibuyela endaweni yokuqala.
• Simane sivule futhi sivale izingalo zethu. 10 kuya ku-15 ukuphindaphinda ngaphandle kokuba izingalo zakho zishiye amanzi.

Ezemidlalo endaweni yokubhukuda ephezulu: iziphambano

Siqala kusukela endaweni yokuqala yezingalo ezivulekile esiphambanweni, sivala phambili futhi lapho sifika, esikhundleni sokujoyina izandla zethu, siwela futhi sibuyele endaweni yokuqala. 10 kuya ku-15 ukuphindaphinda ngaphandle kokuba izingalo zakho zishiye amanzi.

Ikilasi le-Aquagym lezikhali

Ukuzivocavoca kwe-Aquagym: imizuzu engama-20 yezingalo kanye nomhlane

https://youtu.be/INyR0upMfv8

Uhlobo loku-7 lwemidlalo ye-pool

Aquagym emuva

Ungawuqinisa kanjani umhlane wakho nge-aquagym: Ukuhamba emanzini

• Sebenzisa izicathulo zamanzi
• Qala endaweni ekha phezulu noma ngabe ingaphezulu kangakanani. Vele uqale futhi kancane kancane ungene emanzini ajulile uze ufinyelele ukuphakama kwesifuba.
• Naka isinyathelo sakho. Kufanele kube yinde uma uhamba echibini. Futhi, qiniseka ukuthi awuhambi ngamabhola ezinyawo zakho. Qinisekisa ukuthi uhambisa izingalo zakho sengathi awukho emanzini
• Gcina umhlane wakho uqondile. Kufanele ube nokuma okuqondile njengoba wenza lokhu kunyakaza. Ungasebenzisa ibhande lokuntanta uma unenkinga yokuhlala uqondile, okuzokugcina lapho okufanele ube khona.
• Futhi, gcina imisipha yakho eyinhloko iqinile ukuze unganciki ohlangothini noma phambili.
• Engeza izisindo noma ezinye izinto zokusebenza. Ungawengeza ukuze wenze umsebenzi ube nzima nakakhulu uma ucabanga ukuthi kulula kakhulu.

Qinisa umhlane wakho ngokuzivocavoca kwe-static aquagym

1. Zama ukwenza umsebenzi wokuletha idolo lakho esifubeni sakho. 
2. Nakekela imisipha ye-hip yakho. 
3. Zama ukwenza ukuma kukaSuperman phambi kodonga
4. Zama izivivinyo zokulinganisa umlenze owodwa. 
5. Yenza ukunyakaza kokugibela ibhayisikili ukuze ube ne-abs enamandla.
6. Zama ukuphakamisa imilenze emibili.
7. Yenza ama-squats ngaphansi kwamanzi. 
8. Zama ukudonsa ngebha engashintshi. 
9. Yenza isikelo esimiswe uhhafu. 
10. Yenza amahlombe amadolo. 

Qinisa umhlane wakho ngokuzivocavoca kwe-aquagym ngokunyakaza

1. Zama ukwenza amagxathu athile. 
2. Khahlela echibini. 
3. Gubha imijikelezo embalwa. 

Ukuzivocavoca kwe-Aquagym emhlane nomgogodla

Ukubhukuda kokwelapha komgogodla ophansi

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Inkomba yokuqukethwe kwekhasi: I-Aquagym

1. Iyini i-aquagym
2. Izinzuzo ze-Aquagym
3. Ukungalungi kwe-aquaaerobics
4. I-Aquagym iqukethe ini?
5. Yimiphi imisipha esisebenza nayo nge-Aquagym?
6. Ubani i-Aquagym?
7. Anjani amakilasi e-Aquagym?
8. Izinhlobonhlobo ze-Aquagym
9. Ukuzivocavoca kwe-Aquagym ukuze unciphise umzimba
10. I-Aquagym yabesifazane abakhulelwe
11. I-Aquagym yabantu abadala
12. I-swimsuit ye-Aquagym ekahle
13. Izinto ezihambisanayo ze-Aquagym
14. Umculo we-Aquagym

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Uhlobo lwesi-8 lwemidlalo ye-pool

Aquagym abdominals

Ukuzivocavoca kwe-Aquagym ye-abs

1. Ntanta phezulu: Yenza amasethi amahlanu amasekhondi angamashumi amathathu futhi wandise isikhathi sokuqhubeka nokuqinisa isisu. Phumula imizuzwana eyishumi nanhlanu phakathi kwamasethi.
2. 'Dwiza' khasaQ: Ukwenza lo msebenzi, kufanele ugcine isisu sakho siqinile kulo lonke uhambo. Bambelela onqenqemeni ngezandla zakho, ncika emuva, welula umzimba wakho futhi ezama ukuhlala phezu kwamanzi futhi ngokuvumelana okhalweni, amahlombe kanye nomhlane. Okulandelayo, khahlela kanzima, ugcine umzimba wakho uvundlile. Phinda izikhathi ezinhlanu zamasekhondi angamashumi amathathu, futhi uphumule ishumi nanhlanu.
3. Abs onqenqemeni lomgwaqo: Nge-abs yakho kunqenqema uzosebenza ingxenye engezansi yesisu sakho. Phumula izindololwane zakho emanzini, onqenqemeni lwechibi, imilenze yakho icwile emanzini. Kulesi sikhundla, phakamisa imilenze yakho ndawonye kuze kufike esifubeni sakho, ngaphandle kokudlula umugqa wezinqulu ngamadolo. Phindaphinda izikhathi ezinhlanu zokuhlala eziyishumi nanhlanu.
4. Bicicleta: Ibhayisikili ingelinye lakudala lephuli, elisetshenziswa abantu abadala kanye nezingane. Ngalo msebenzi singasebenza i-rectus abdominis kanye ne-obliques. Beka izingalo zakho phezu konqenqema futhi wenza isenzo sokugibela ibhayisikili. Qala ngamasethi amathathu omzuzu owodwa, uphumule imizuzwana engamashumi amathathu phakathi kwelinye.
5. Ukuphambana kwemilenze: Izingalo zakho zibekwe phezu konqenqema, Gweba imilenze yakho ngokuphindaphindiwe, ugcine isisu sakho siqinile.. Yenza amasethi amahlanu amasekhondi angamashumi amane, uphumule imizuzwana eyishumi phakathi komunye nomunye.  
6. Okunye ukuwela imilenze: Njengoba sikwenza phansi, singakwenza nase-pool. Phinda indlela ongayenza uma u-flutter noma unqanda ama-crunches futhi unqamule imilenze yakho ngokuphindaphindiwe uze ukhathele ngokwanele. Ungakwenza kalula imizuzwana engama-40, uphumule i-10 phakathi kwamasethi ukuze uqedele ingqikithi yamasethi amane.
7. Ukunwetshwa komlenze: Gcina imilenze yakho iqondile futhi iqonde ngaphansi kwamanzi okungenani imizuzwana engamashumi amathathu. Phumula imizuzwana engamashumi amabili phakathi kwamasethi, bese wenza inani elingu-4. Uzobona ukuthi uyabona ukuthi isisu sakho siyinsimbi ehlanzekile ngemva kokwenza lo msebenzi.
8. Ukuphaphazela komlenze: Ngendlela efanayo ungenza ama-sit-ups uncike onqenqemeni lwechibi, wenze amasethi amaningana ama-flutters omzuzu owodwa. Khumbula ukukhuphukela ekuphakameni kwesifuba futhi ugcine umugqa wezinqulu zakho ngamadolo akho.
9. ukukhahlela uvemvane
10. Bambelela iladi noma unqenqema. Imilenze nezinyawo ndawonye. Yenza ukukhahlela uvemvane umzuzu owodwa. Bese, phenduka futhi uphakamise imilenze yakho futhi ujikeleze omunye umzuzu. Ngaso sonke isikhathi kufanele ugcine isisu sakho siqinile.

Ukuzivocavoca kwe-Aquagym kwe-abs nokhalo

https://youtu.be/waE6UPA0k8E

Uhlobo loku-9 lwemidlalo ye-pool

Imilenze ye-Aquagym nezinqe

Ukuzivocavoca umzimba i-aquagym yemilenze nezinqe

1. Ama-squats echibini: Yenza ama-squats angu-20 ngendlela efanayo ongayenza uphuma emanzini, umile namanzi afika okhalweni lwakho. Okuhle kungaba ukwandisa ukuphindaphinda ukuze kwandiswe umfutho.
2. I-freestyle kick ethambile: ngaphandle kwalokho, uma ungasebenzisa izingalo zakho kuqinisekisa ukuvivinya umzimba okulinganayo okuhlukaniswe phakathi kwengxenye engaphezulu nephansi yomzimba.
3. Ukuzivocavoca okuhle ukuze uphakamise i-glutes yakho kungaba lula njengokubhukuda.
4. Ukuhambahamba echibini ukuze kuqinise izinqe nemilenze
5. Hamba echibini.
6. Gijimani echibini njengokungathi siyagijima, okokuqala ngokujwayelekile, bese kuba ngamadolo aphakeme.
7. Gxuma ngomlenze owodwa noma uvule futhi uvale imilenze yakho eceleni, uyiphambanise, gxuma kwesokunxele nakwesokudla noma wenze isikelo.
8. Hambisa imilenze yakho njengokungathi ugibele ibhayisikili:

Ikilasi le-Aqua-gym: imizuzu engama-20 yemilenze ne-glutes

https://youtu.be/ToGP_sqxtdI

Uhlobo loku-10 lwemidlalo ye-pool

I-Aqua-Step

Isekelwe kuphi i-aquastep?

• I-Aquastep: Isekelwe ekwehliseni ithoni yomzimba ophansi nokusebenza uhlelo lwenhliziyo nemithambo yegazi ngokucwilisa isitebhisi emanzini ukuze wenze izivivinyo ezilandelayo.

Indlela yokwenza izivivinyo zesinyathelo samanzi

Ukuzivocavoca kwenziwa kusetshenziswa isinyathelo esicwiliswe emanzini ngezisindo. I ngokushesha Ukuzivocavoca akufani, njengoba sidinga amandla engeziwe ukuze senze ukunyakaza, ngakho ukusetshenziswa kwe-caloric kuyanda kanye nokuqina kokuzivocavoca.

Izinzuzo ze-aquastep

1. Khulisa ukuqina
2. Ithoni umzimba ophansi
3. Kuthuthukisa ukuhamba kwegazi
4. Ivuselela imisebenzi yenhliziyo namaphaphu
5. Ithuthukisa ukuhambisana kokunyakaza

Inqubo yokuqeqesha ye-Aquastep

Uhlobo loku-11 lwemidlalo ye-pool

Ukuhamba ngebhayisikili emanzini (i-aquacycle / aquaspinning / aquabiking)

Incazelo yokugibela ibhayisikili lamanzi: umdlalo wamachibi wemfashini

• I-Aquacycle' o i-aquaspinning: ikilasi lokuphotha (noma ibhayisikili lokuzivivinya) emanzini, liqukethe ukuthola okuningi ekuphotheni ngokusizakala kokumelana okwengeziwe okunikezwa ngokunyathela ngokumelene namandla amanzi.
• Ukwengeza, ikuvumela ukuthi ushise phakathi kuka-300 no-500 kcal ngeseshini ngayinye, kuyilapho wenza ukuvivinya umzimba okuphansi,
• Ikhonjiswe kubantu abanezinkinga zamadolo, ngoba ukumelana kwamanzi kunciphisa i-pedal.
• Ngesikhathi esifanayo, ukuhamba emanzini kusenza sizuze ekuphikiseni ibhayisikili elinikezayo emanzini lisivumela ukuba senze kwandisa izinzuzo zenhliziyo nemithambo yegazi, ukusebenzisa i-agonist yethu (ukudonsa) kanye nemisipha yomphikisi (push).) bese eqinisa imisipha futhi abe namandla okwelapha kusinika umuzwa omnandi kanye ne-massage yemvelo, kodwa indawo yesisu kanye nomzimba ongaphezulu kubuye kuqiniswe ngenxa yokumelana kwangaphandle.
• Ngokufanayo, ngenxa yokuthi umsebenzi wenziwa emanzini, sinciphisa umthelela futhi sibushelelezi ukunyakaza ebesingakwenza ngamabhayisikili akudala; okusho ukuthi lokhu kuvivinya umzimba kuvumela abantu abalimele ukuba balulame ithoni yemisipha futhi bathuthukise ukuhamba, ikakhulukazi esimweni sokulimala kwamadolo kusukela i-quadriceps iqiniswa ukuze ivikele ukujoyina.
• Okokugcina, sikunikeza isixhumanisi kokufakiwe mayelana ne jikelele aquabike ezemidlalo futhi nasekufakweni okuqondile kwe- kuqala Manta 5 e-bike.

Izinzuzo zokuhamba ngebhayisikili emanzini

• Ithuthukisa impilo yenhliziyo nemithambo yegazi
• Ikhuthaza kakhulu ukujikeleza kwegazi, ukwelapha nokuvimbela izinkinga zokujikeleza kwegazi.
• Khulisa amandla okumelana ngokuthuthukisa ukuphefumula
• Shisa ama-calories futhi uphine umzimba
• Iqinisa amalunga
• Yehlisa izimo zokwethuka, ingcindezi nokukhathazeka
• Ingozi ephansi yokulimala
• Sebenza i amandla wemisipha

Ungayifaka kanjani i-Aquapin

• Ngaphandle kokubeka izinyawo zakho phansi, yenza isenzo sokunyathela futhi ukhuphule ijubane lokujima okuphelele.
• Ungakhohlwa ukushintsha isiqondiso bese uphinda umsebenzi iminithi elingu-1 ohlangothini ngalunye.
• Umqulu we-polyethylene uzodingeka ukuze ukwazi ukuntanta, nakuba kungabalulekile uma sikwazi ukugcina izingalo zethu zintanta.
• "Kulo msebenzi singangeza ukunyakaza kwe-stroke okuhambisana kahle kakhulu nalokho esikwenzayo ngemilenze. Kepha ngiyaphinda, ukufuduka kufanele kube njalo. Uma kungenjalo, umphumela wokushisa ama-calories awufinyelelwa.

ikilasi lokuphotha i-aqua

Uhlobo loku-12 lwemidlalo ye-pool

hamba emanzini

Ungahamba kanjani echibini?

• 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.

Umehluko phakathi kohlobo lwamanzi ongena 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.

Yiziphi izinzuzo zokuhamba echibini

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.

Uhlobo loku-13 lwemidlalo ye-pool

I-Aqua-jogging (i-aqua jogging / aquarunning)

Incazelo aqua-jogging

• I-Aqua-jogging wumdlalo lapho sigijima khona noma sigijima echibini, noma sithintana ne-pool floor engxenyeni engashoni kakhulu yechibi noma endaweni ejulile. 
• Ukugijima emanzini: Kubekwe ukuthi imizuzu eyi-15 yokunyakaza emanzini ilingana nemizuzu engama-40 yokugijima ngaphandle kwawo, ngakho-ke. shisa amakholori amaningi ngesikhathi esincane futhi ukhulise ithoni yemisipha sibonga ukumelana kwamanzi.
• Bese uchofoza isixhumanisi uma ufuna ukwazi lonke ulwazi mayelana i-aquarunning.

Okuguquguqukayo okuthathu kubonwa njenge-aquajogging:

• Umthelela onguziro: Ngebhande le-flotation emanzini ajule kunobude bakho.
• Umthelela ongu-80%: Ukugijima noma ukuhamba emachibini akuvumela ukuthi uthinte phansi kwechibi.
• Ibhande elingaphansi kwamanzi: Indlela ebiza kakhulu yokwenza. Okudinga ibhendi yochwepheshe noma eyenziwe ekhaya ecwiliswe emanzini.

Yiziphi izinzuzo ze-aquarunning?

• Kwandisa amandla emisipha nokukhuthazela
• Sikwazile ukukhala hhayi imilenze kuphela, kodwa nezinye izingxenye zomzimba.
• Uzizwa ulula futhi uvumelana nezimo.
• Thuthukisa ukuqina kwenhliziyo nemithambo yegazi
• Yehlisa amathuba okulimala kwamalunga nemisipha
• Ithuthukisa amandla nokukhuthazela.
• Ukwelashwa okuhle kakhulu kokubuyisela, ikakhulukazi kubagijimi abangochwepheshe abanqoba ukulimala.

Imishini ye-aquajogging edingekayo

• Imishini edingekayo iyi-swimsuit futhi, emanzini ajulile, ibhande le-flotation elinesisindo noma i-vest.
• Ibhande linikeza umfutho ukuze umzimba untante emanzini futhi ukuma okulungile nokuqondile kungamukelwa ngaphandle komzamo omkhulu. Okunye okubizwa ngokuthi yimilenze entantayo - imikhono yegwebu exhunywe ezinyaweni.

Kwenziwa kanjani i-aquajogging?

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.

• 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.

Ingenziwa kokubili echibini -ngisho namadivayisi aklanyelwe ukusebenza emanzini- nasolwandle. 

Ukuzivocavoca kwe-Aquarunning ukugijima ngokushesha noma ukuqinisa nokululama ekulimaleni

Uhlobo loku-14 lwemidlalo ye-pool

I-Aqua Boxing

Incazelo ye-Aqua-Boxing

• i-aqua boxing Izivivinyo ezihlanganisa ukuqeqeshwa kwe-aerobic kanye nokunyakaza kokulwa komzimba wesibhakela nge-karate, ikarati ngisho ne-kickboxing; Ngakho-ke, sizozivivinya ngezibhakela, ukukhahlela kanye nokugxuma.
• Ukuze usebenzise i-aquaboxing, udinga kuphela i-swimsuit kanye ne-foam gauntlets.

Izinzuzo ze I-Aquaboxing:

• Ngokuvamile, kuthuthukisa uhlelo lwenhliziyo nemithambo yegazi.
• Kwandisa ukusebenzisana kanye nokushesha.
• Yandisa ukumelana nemisipha.
• Amandla ayachuma.
• Ngokuvumelanayo, ilola ukumelana ngokomzimba.
• Iqinisa imisipha yezingalo nemilenze.
• Iqinisa izisu.
• Yehlisa isisindo njengoba ushisa amakhalori aphakathi kuka-500 no-1000 ekilasini ngalinye.
• Ngemva kwakho konke. Kuqeda ngisho nokucindezeleka.

Indlela yokwenza umsebenzi we-loop yamanzi

• Okokuqala, kufanele belingisa umsebenzi wokugxuma intambo noma intambo abashayisibhakela abayisebenzisa kakhulu ekuqeqesheni kwabo.
• Kubandakanya ukudlulisa umqulu ngaphansi kwemilenze ngenkathi iphakanyiswa kanyekanye ekugxumeni, noma igobe emuva noma ilethe amadolo esifubeni.
• Zama ukudlulisa igwebu ngaphansi kwemilenze yakho izikhathi eziningi ngangokunokwenzeka.
• Kubalulekile ukuphefumula kahle, ngoba kungaba umsebenzi okhathazayo.
• Kuhle kakhulu ukwenza i-toning nokwenza i-cardio ngesikhathi esifanayo.

Ikilasi le-Aqua-boxing

Uhlobo loku-15 lwemidlalo ye-pool

I-Aqua-Yoga

Incazelo aqua-yoga

• El Woga noma aqua yoga Kungumsebenzi wasemanzini ngenhloso yokuphumula nokwelula, ukwenza ukunyakaza okufanayo kwezibalo zamaqhawe, ibhalansi, ukusonteka, ukuma nokuphefumula kwe-yoga yendabuko kodwa ngomehluko wokuthi ucwiliswe echibini futhi lokho kugwema ubungozi. wokuqina.
• Kumele kuqashelwe ukuthi i-aquayoga, kanye ne-yoga emile, ibhekana nokugxila esiswini nokuphefumula, ukuhlanganisa nokunyakaza.
• Futhi, ngempela, lokho Kungumsebenzi ofanele kakhulu kwabesifazane abakhulelwe.

Ukwelashwa kwe-yoga emanzini

Uhlobo loku-16 lwemidlalo ye-pool

Ai-chi

Yini i-Ai-chi

• Ai-Chi Kuwuhlobo lokwelapha lwasemanzini olusetshenziswa kokubili njengendlela yokuphumula kanye nokwenza iphimbo umzimba ngokuzivocavoca umzimba nokuvuselela.
• Ngokufanayo, i-ai-chi isuselwe ekusetshenzisweni kobuciko bokulwa obubili: i-wushu ne-tai chi.

Ai chi class

Uhlobo loku-17 lwemidlalo ye-pool

I-Aquarelax (ukubhukuda kokwelapha / i-Watsu)

Kuyini ukubhukuda kokwelapha okubizwa nge-aquarelax

• Okokuqala, ukubhukuda kokwelapha okubizwa ngokuthi i-aquarelax noma i-Watsu kuyikilasi elishukumisayo eliqhubeka ngaphakathi echibini futhi lihlanganisa ukuzindla, ukwelula nokuzivocavoca okuyisisekelo ngenhloso yokuthola isiteji esijulile sokuphumula, ukuhlola izinzwa ezihlanganisa yonke imizwelo.

Livelaphi igama elithi Watsu?

• Ngakolunye uhlangothi, i-Aquarelax ibizwa nangokuthi i-Watsu; igama elivela ekuhlanganisweni kwamagama amabili. Amanzi (amanzi) kanye ne-Shiatsu (ikhono laseJapane lasendulo elisekela izinqubo zokuphulukisa), a.

Anjani amakilasi e-Aquarelax?

• I-aquarelax Kulele ekutheni umzimba ungene emanzini, usebenzise ukukhanya kwamanzi, okukuvumela, ngendlela elula, ukuthi ujabulele ukubhucungwa okuntantayo.
• Kufanele futhi kukhulunywe ukuthi kuhlanganisa umsebenzi wokuphefumula futhi ngesikhathi esifanayo umsebenzi osebenzayo womzimba nengqondo.
• Njengoba kuwukuphumula okusebenzayo emanzini, sizokwenza ukuqeqeshwa kokuxhumana nokulinganisela.
• Ngamafuphi, ku-Watsu, inhloso ukushintshanisa amandla emvelo nomzimba.

I-Watsu, ikhono lesimanje elihlanganisa izindlela zasempumalanga ukuze kuzuzwe ibhalansi emzimbeni nasengqondweni.

• Maqondana nokubaluleka kokusebenzisa izitsha e-Watsu, kuwumphumela oqondile wezinkolelo zamasiko asendulo aseMpumalanga, ayekholelwa ukuthi ukugula kwavela ekungalinganini kwamandla, uma kubhekwa ukuthi indawo yonke iyandindizela engqamuzaneni ngalinye nangaphakathi. isitho ngasinye.
• Ngakho-ke, i-Aqua Relax yaziwa njengefomula enhle yokunakekela izifo ezahlukahlukene.

Imiphumela enenzuzo yokwelapha etholakala kumkhuba we-Aquarelax

• Okokuqala, qinisa ukuhamba
• Thuthukisa ukuguquguquka
• Ngendlela, ikhulula imisipha.
• Kufanele kwengezwe ukuthi ukuphefumula kuthuthukisa ngokuphawulekayo
• Yehlisa ukukhathazeka nokucindezeleka
• Yehlisa ubuhlungu
• Sithola ukulala okuvamile nokumnandi
• Ukugaya okupholile
• Ekugcineni, kuholela emizweni eyakhayo.

Ungawenza kanjani umsebenzi we-aquagym Relax ekhaya

Ukudlala ufile echibini, ukuphumuza imisipha nokuqeda ingcindezi emhlane wethu, njengoba lokhu kuvivinya umzimba kusisiza sizilolonge ukuphefumula okujulile ukuze siphumule kakhudlwana. Bamba imizuzu emi-5.

I-Aqua relax: ukwelashwa okuphumuzayo emanzini

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Ukuzivocavoca kwe-Aquagym ukuze unciphise umzimba

I-Aquagym: izivivinyo zokunciphisa umzimba ngaphansi kwamanzi

Ungavumeli ukunyakaza okubushelelezi emanzini kukukhohlise ngoba ngehora elilodwa ungashisa ama-calories angaba ngu-500. Ngakho-ke, lo mdlalo ufaka isandla ekwandiseni ukukhuthazela ngokomzimba namandla emisipha, kuyilapho kunciphisa amafutha angadingekile. Konke lokhu bese kubonakala ekuthuthukisweni okujwayelekile ohlelweni lwenhliziyo. Izivivinyo eziyisisekelo yilezi: ukuphakamisa amadolo akho, ukukhahlela, ukuvula nokuvala imilenze yakho, ukugxuma, ukushwibeka,...futhi konke kuhambisana nokunyakaza kwengalo okuhlukene kanye nomsindo womculo. Ekugcineni, izivivinyo zokuphumula zizokwenziwa ukuze kubuyelwe ukuzola ngemva kokuzivocavoca okukhulu.

 Amathiphu ayi-10 okwehlisa isisindo nge-aquagym ngokukhiqiza isisindo esithambile

Iziphakamiso zokuncipha okukhulu kwesisindo ekilasini le-aquagym

1. Okokuqala, ngangokunokwenzeka, gcina izinga lokushaya kwenhliziyo yakho lingaphezu kwama-80% wobuningi bakho.
2. Okwesibili, yenza izinguquko zesigqi; nokutholwa okungu-15 kuye ku-30” phakathi kwamasegimenti aqine kakhulu.
3. Khulisa isikhathi sokuqeqesha.
4. Sprint ngokushintshana kuyo yonke inqubo.
5. Kunconywa ukuqeqesha ngaphezulu noma ngaphansi kwezinsuku ezi-3 kuya kwezi-4 ngeviki ngezinsuku ezi-3 zokuphumula.
6. Ngokwengeziwe, isitimela ngezinto zokuqeqesha: izigwedlo zokubhukuda, ama-pullboy nama-fins.
7. Khulisa njalo inani lesikhathi owenza ngaso umsebenzi ngenkathi uhlala umatasa. (ngaphandle kokuthinta phansi).
8. Zivocavoce emachibini amanzi abandayo, njengoba amanzi abandayo edinga umzimba ukuba ushise amakholori engeziwe ukuze ulinganise amazinga okushisa aphansi. Futhi, ngaphezu kwakho konke, gwema amachibi ashisayo ukwenza imidlalo echibini (ukuze ungalimazi impilo yakho).
9. Ekugcineni, Ungakhohlwa ukufaka amanzi kuwo wonke umsebenzi.

Ukuzivocavoca umzimba i-aquagym ngemiphumela ephumelelayo yokulahlekelwa isisindo

Ukunyakaza kwe-Aquagym ukuze ulahlekelwe isisindo

• 1. Umnyakazo wokuqala wenziwa ngezingalo eziguquguqukayo ukuzihambisa ngazinye phambili nangemuva ngenkathi Sigxume size sithinte ezansi, sinqamula izisu ngesikhathi esifanayo sihambisa umlenze ngamunye oweluliwe ukusuka phambili ukuya emuva.
• 2. Thatha ama-jump amancane ngengalo ethinta idolo elibhekene ukuqinisa imilenze, i-glutes, i-back, i-abs, izingalo nama-pectorals ngesikhathi esifanayo.
• 3. Bambelela onqenqemeni lwechibi izingalo zakho zigobile futhi welula imilenze yakho ndawonye emuva naphambili ukuletha amadolo akho esifubeni sakho ukuze uqinise ama-lats akho nezisu zakho.
• 4. Encike ngodonga ezama finyeza i-abs yakho ngokuguqa ngamadolo akho ngasesifubeni sakho futhi yenza ukuthinta okuhlangene ngokuphindaphindiwe, iphendule yomibili imilenze ukusuka kwesokunxele ukuya kwesokudla.
• 5. Ngamanzi emboza kuze kube ukuphakama kwehlombe futhi izingalo ezihlukanisiwe ezingeni elifanayo, yenza ukugxuma okuwayisa phambili ngesikhathi esifanayo ujoyina futhi uhlukanise imilenze yakho.
• Ukuze uthole imiphumela ephumelelayo Kungcono ukunyakaza ngalunye lwalolu chungechunge izikhathi ezingu-20. Uma ulandela kahle imiyalelo etafuleni lokuzivocavoca esiyiphakamisayo, maduze uzokwazi ukuziqhayisa ngobukhulu bomzimba obuyishumi.

Gcwalisa isimiso sokuzivocavoca emanzini ukuze ulahlekelwe isisindo

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I-Aquagym yabesifazane abakhulelwe

I-Aquagym ilungele abesifazane abakhulelwe

Izinzuzo ze-Aquagym ngesikhathi sokukhulelwa

Izinzuzo ze-aqua-fitness ngesikhathi sokukhulelwa

• Izinguquko owesifazane abhekana nazo ezinyangeni eziyisishiyagalolunye zokukhulelwa, njengokuvuvukala kwemilenze, izinyawo namaqakala, isisindo esiningi, imithambo ye-varicose noma i-hemorrhoids, ingalawuleka ngokuzivocavoca.
• Ngokusho kophenyo oluhlukahlukene, enye yalezo ezinganikeza izinzuzo eziningi i-gymnastics yasemanzini, ikakhulukazi ekunciphiseni ubuhlungu obuphansi emuva.
• Njengoba sesishilo kakade, i-aquagym ikhuthaza ukugeleza kwegazi, ngoba ingcindezi ye-hydrostatic yenza kube lula ukubuya kwe-venous, ukuthuthukisa ukujikeleza kwegazi nokunciphisa i-edema, isimo esihle kakhulu kwabesifazane abakhulelwe nalabo abane-varicose veins.

Ngaphambilini, owesifazane okhulelwe kufanele abonane nodokotela wakhe uma i-aqua-fitness imfanele.

Nakuba owesifazane okhulelwe kufanele aqale abonane nodokotela ukuthi kuyafaneleka yini ukuba enze lolu hlobo lokuzivocavoca, iqiniso liwukuthi i-aquagym iyaphumuza, isiza ekushiseni ama-kilojoule amaningi, ithuthukisa ukujikeleza kwegazi futhi yenza owesifazane angasizwa isisindo esiningi. .yesisu.

Indlela abesifazane abakhulelwe okufanele benze ngayo i-aquagym

Abesifazane abakhulelwe benza umsebenzi okhethiwe ngokusemandleni omuntu ngamunye. Imikhawulo ibekwa umuntu ngamunye. Uma kunesidingo, uthisha uzonikeza izinketho zokuqhubeka nekilasi.

Phakathi nekilasi, kunconywa ukwenza ukunyakaza okuvamile nokuhamba emanzini, kanye nokuzivocavoca ukuze kuthoniswe umkhawulo.

Kumele kuqashelwe ukuthi ochwepheshe bayeluleka ukuzijwayeza ukuzivocavoca okuhambisana nesikhathi sokukhulelwa kanye nesimo somzimba sowesifazane okhulelwe, kanye nokunikeza imizuzu embalwa kumasu okuphefumula nokuphumula.

Akunconywa ukuthi ukuqina kokuzivocavoca kwabesifazane abakhulelwe kukalwe bodwa.

Abanye abacwaningi abangamaNgisi (noma uNeil, 1992), nokho, abatusi ukuthi abesifazane abakhulelwe babe nombono oqondile womzamo wokuzihlukanisa, osetshenziselwa ukukala ukuqina kokuzivocavoca.

Ukuqhathanisa izinga lokushaya kwenhliziyo nokubona umzamo kwabesifazane ku-trimester yesibili neyesithathu yokukhulelwa ezinhlelweni ezine ezihlukene zokuzivocavoca (ukuhamba, ukugibela ibhayisikili, ukujikeleza kwe-aerobic), isiNgisi saphawula ukuthi idatha ayizange ihlotshaniswe kakhulu, futhi yethula amaphethelo wephutha lokunyakaziswa okungu-54. ngomzuzu.

Ukuqina ngokwephesenti lokushaya kwenhliziyo okukhulu kwabesifazane abakhulelwe

Izinga lokushaya kwenhliziyo lethiyori eliphezulu lingabalwa ngale ndlela: iminyaka engama-220.

Kwabesifazane abakhulelwe, kunconywa ukuthi bangadluli ama-beats angu-140 ngomzuzu.

Ividiyo enezivivinyo zase-Aquatic zabesifazane abakhulelwe

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I-Aquagym yabantu abadala

Inzuzo ye-aquagym yabadala

I-Aquagym yabantu abadala: umdlalo we-pool owinayo

Impumelelo kanye nokunqoba okubusayo komkhuba we-aquagym kubantu abadala

Impumelelo ekhona emidlalweni ye-aquaym pool kubantu abadala isukela kulezi zimfanelo ezilandelayo ezinikezwa umsebenzi wasemanzini ngokwawo:

• Umculo: isisiza ukuba siphumule noma senze kusebenze, sizizwe sikhululeke kakhudlwana lapho senza noma yiluphi uhlobo lokuzivocavoca.
• Izakhiwo zikadokotela wasemanzini: ukuthi ngomzamo omncane, ngenxa yokunyakaza kwemizimba yethu, kusivumela ukuthi senze izivivinyo ezifanayo ebesizozenza siphuma emanzini ngaphandle kokuzizwa sikhathele kakhulu. Kwenza kube khona uchungechunge lwezivivinyo ezingenakwenzeka ngaphandle kwalo noma kwenza izinga lokushisa lomzimba wethu libe mnandi kakhulu.
• Ukusetshenziswa kwempahla: isisiza ukuthi sijwayelane nomzamo ezintweni ezinokwenzeka nezici zomuntu ngamunye, enikeza ukumelana okukhulu noma okuncane emanzini.
• Ukushisa kwamanzi: Ngokuvamile phakathi kuka-28º kanye no-31º okwenza ukuzivocavoca kube mnandi, kusisiza ukuba siphumule.

Ukuzivocavoca kwe-Aquagym kwabantu abangaphezu kweminyaka engama-60 ubudala

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I-swimsuit ye-Aquagym ekahle

Iluphi uhlobo lwe-swimsuit okufanele ngilugqoke ukuze ngibe ne-aquafitness?

Indlela yokukhetha izingubo ezifanele zokuzijwayeza imidlalo yamanzi

Izici ezibalulekile ze-Aquagym swimsuit

• Ukumelana ne-Chlorine: Okwamakilasi kanye noma kabili ngeviki, kufika emahoreni ayi-100 okusetshenziswa.
• Ukusekelwa kwesifuba: Zizwe ukusekelwa okuhle ngenxa ye-padding engaguquki ehlanganiswe ne-swimsuit.
• Lokho kusenza sizizwe sikhululekile: I-Swimsuit noma ingubo yokubhukuda kwabaningi imele inselele, ngoba asizizwa siqiniseka ngo-100% ngaso sonke isikhathi emizimbeni yethu, ngakho-ke kubalulekile ukuzizwa sikhululekile kokubili ngobuhle nangokungokoqobo ezingutsheni zethu. Thola imodeli yesudi ekufanele kakhulu. hamba nawe , kodwa futhi lula ukuzivocavoca kwakho emanzini, ngoba ukudela ama-aesthetics ukuze uthole induduzo kuleli cala akusona isinqumo esihle.
• Izindleko nezinto zokwakha ngokwezinga lethuUma sithanda izingubo ezinhle kakhulu, sizoba nendawo eyodwa ngaphezulu yokusha futhi sigqoke amamodeli, kodwa masigweme ukuthenga yonke impahla yombhukudi ochwepheshile uma sisaqala ukufunda. Kancane kancane siyengeza ikhwalithi nezindleko uma sikucabangela. ngobuhlakani, ngoba lapho kufanele sizibophezele ngokwengeziwe ukwenza lo mdlalo, kuzodingeka izingubo eziningi zokufunda noma ukuya echibini. Yebo, uma kuyisifundo sehlobo sezingane, masikhethe izingubo ezinhle, ezinhle nezishibhile, futhi ake sitshale imali eyengeziwe uma sinokubhalisile noma ubulungu esikoleni sokubhukuda.
• Ukunakekelwa kwezingubo Umswakama, ilanga, i-chlorine kanye nokuntuleka kokuhlanza kuyabulala izingubo zokubhukuda, ikhwalithi ingaba phezulu futhi ivelele, kodwa uma singazinakekeli izingubo ngendlela eyisisekelo, cishe zizohlala kancane, noma kancane kancane zizoba ngcono. izoguga ngokushesha.

Uhlobo lwezingubo zokubhukuda ezilungele ukwenza i-aquafitness

Iziphakamiso mayelana nezingubo zokubhukuda zokufaneleka kwe-aqua

Okokuqala, udinga ukwesekwa okuqinile ukuze uvikele isifuba sakho, okusho ukuthi uma ungowesifazane kuphakanyiswa ukuthi ubheke ingubo yokubhukuda enobhodisi owakhelwe ngaphakathi.

Izingubo zokubhukuda ezimise okwesiphambano

Ngakolunye uhlangothi, kufanelekile ukusho ukuthi izingubo zokubhukuda ezimise okwesiphambano zigqamisa futhi zisekela ukubonga okungcono ezinkomishi zazo zegwebu ezakhelwe ngaphakathi.

Amasudi angemuva amise okwe-U

Ngakolunye uhlangothi, lawo masudi anomhlane omise okwe-U asho ukuthi ingubo yokubhukuda kulula ukuyigqoka futhi uyikhumule, futhi ukuhlangana ezinqeni kuyenza ibe sesitayeleni.

Ungakhetha kanjani izingubo ezifanele zokuzijwayeza i-aquagym kuye ngendawo yokubhukuda

Impahla Engcono Kakhulu Nenhlanzeko Yephuli Yasendlini

• Echibini lasendlini, isithakazelo esikhulu ukukhululeka, ukusebenzisa izindwangu ezivimbela ukungqubuzana futhi ezisisiza ukuba sijabulele ukubhukuda noma imidlalo kalula kakhulu.
• Izingubo zokubhukuda ze-Lycra ezikhethekile ze-chlorine, nakuba zingase zisibize kancane, zizohlala isikhathi eside. Abantu abaningi abenza i-aquagym bashintsha izingubo zabo zokubhukuda minyaka yonke ngoba noma beya kabili ngesonto kuphela e-pool, uma kuphela isizini igugile, isobala futhi inenjoloba egugile.
• Uma uphuma emanzini kubaluleke kakhulu ukugqoka izicathulo ezingashibiliki futhi, uma kungenzeka, hhayi ama-flip flops njengoba unyawo luhlupheka futhi uma sihlukumeza lolu hlobo lwezicathulo indlela yethu yokuhamba izophoqeleka.
• . Kubalulekile ukugqoka izicathulo ngaso sonke isikhathi singaphakathi kwezinsiza, okuhlanganisa, futhi ngaphezu kwakho konke, eshaweni lapho singabamba khona ukhunta uma singazivikeli izinyawo zethu.
• Ithawula esilisebenzisayo singenziwa nge-microfiber noma i-natural material, okubalulekile ukuthi uma silisebenzisa uma siphuma emanzini silishintsha ngemva kokugeza, ngoba uma sisebenzisa ithawula elifanayo lapho siphuma eshaweni. siphinde sigcobe i-chlorine esikhumbeni sethu esihlanzekile.
• Ngemuva kokugeza, kubalulekile ukugeza i-swimsuit nezicathulo nge-gel elithambile kanye ne-wring ngobumnene ngaphandle kokufaka ukucindezela okukhulu njengoba singalimaza noma siguqule izindwangu. .
• Uma sifika ekhaya, sigeza amathawula nge-detergent emnene futhi silenga zonke izingubo ngaphandle kokwelula kakhulu futhi, uma kungenzeka, ngaphandle kwezingubo zokugqoka emthunzini.
• Uma isigqoko senziwe ngendwangu, sizokwenza okufanayo nange-swimsuit futhi uma kuyipulasitiki, sizoyihlanza kahle ngensipho ethambile futhi ngemva kokusomisa singafaka i-talcum powder kuso ukuze iqede ukumunca umswakama. .

Impahla Engcono Kakhulu Nenhlanzeko Yephuli Yangaphandle

• Kulezi zimo singalandela izincomo esizibalulile emachibini angaphakathi kodwa kufanele senze umzamo wokuvikela isikhumba sethu ngangokunokwenzeka.
• Ukuze senze lokhu, singakhetha izingubo zokubhukuda ezivikela ilanga, izindwangu ezivimbela imisebe yelanga ukuthi ingathintani nesikhumba sethu.
• Masingakhohlwa izibuko zelanga ezigunyaziwe futhi sigqoke izicathulo ezivimbela ukushisa izinyawo zethu futhi ezikhululekile nezifanele indawo yokugeza.
• Uma sigeza endaweni enamatshe noma eshelelayo, kubalulekile ukusebenzisa ama-slippers akhethekile endlini yokugezela. 

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Izinto ezihambisanayo ze-Aquagym

Yini edingekayo ukuze wenze i-aquagym?

Izinto ezisetshenziswa e-Aquagym

Okulandelayo, sisho izesekeli ezisetshenziswa kakhulu ku-Aquagym bese singena emininingwaneni:

Amakilasi e-water aerobic ngokuvamile ahlanganisa imishini ye-pool eyisisekelo. Iphuli yangakini ingase futhi ihlinzeke ngemishini emikhulu efana nama-treadmill, amabhayisikili, nemishini ye-elliptical yamanzi. Ungakwazi futhi ukuthenga izinto zokusebenza ukusiza ukwandisa ukusebenza kwesikhathi sakho echibini.

Insiza yokuqala ye-Aquagym

I-Churros ye-aqua-fitness

Intengo ye-Churros ye-aqua-fitness

I-Bestway 32108 - I-Churro Pool Aqua Bones, iyunithi engu-1 [imibala ehlukahlukene]

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Abantu Abajabule i-Churro Float, 161" x 8", Imibala Ehlukahlukene

[amazon box= «B000PTQ8DO» button_text=»Thenga» ]

I-Solmar - i-Churro yokubhukuda, i-Foam Float, i-Float Stick, i-Foam Tube ye-Pool, i-Spaghetti Eyigwebu 6 X 150cm, Iyatholakala Khetha Umbala Owuthanda Kakhulu

[amazon box= «B08SKNTJ3F» button_text=»Thenga» ]

I-Mondo - Churro Foam Float (15973)

[amazon box= «B003OBDKZE » button_text=»Thenga» ]

Insiza yesi-2 ye-Aquagym

Sebenzisa amaphiko njengesesekeli

Amaphiko esandla namagilavu ​​okumelana. Imakethe igcwele izinketho lapha. Lo mshini uklanyelwe ukusiza ukuthuthukisa ukuqeqeshwa kwakho kwamandla emanzini

Amaphiko angizuzisa kanjani nge-aquagym?

Echibini, bakunikeza ukumelana futhi ngenxa yalokho ukuqina. Benza futhi kube lula ukuqeqesha imilenze yakho futhi esikhundleni salokho ugxile kwezinye izingxenye zomzimba, ikakhulukazi i-abs ne-glutes. Uma i-blade iba yinde, idinga umzamo owengeziwe.

• Imvamisa ephansi kodwa ukushibilika okwengeziwe nesivinini, okunikeza wonke umzimba wakho ophansi kanye ne-abs ukujima okuphelele.
• Njengoba unesivinini namandla angeziwe, ukujima kwakho kuzoba mnandi futhi kuthele izithelo. ‍
• Amaphiko afana nesisindo esengeziwe emilenzeni yakho esisetshenziselwa ukwengeza ukumelana nokubhukuda kwakho.
• Ubhukuda inani elifanayo lama-laps kodwa uthole ukuqeqeshwa kabili.

Ukuze uthuthukise ukuvivinya umzimba emanzini futhi uthuthukise izinzuzo ze-aquagym, kuneqoqo lezesekeli ze-pool ezisiza ukwandisa umzamo nokumelana emanzini. Ngakho-ke, kokubili izinzuzo kanye nokuzivocavoca ngokwawo emanzini kuzoba kukhulu. Lezi zinsiza futhi zikuvumela ukuthi wenze uchungechunge lwezivivinyo ezithile ezizokusiza ukuthi usebenze izingxenye ezithile zomzimba wakho, njengemilenze noma izingalo zakho. Amasongo esihlakala noma amaqakala anesisindo sokukhulisa ukumelana, amagilavu ​​olwelwesi, amabhande, ama-dumbbell noma ngisho nesinyathelo se-aquagym kungaba umphelelisi ophelele wokukusiza ngezikhathi zokuzivocavoca emanzini.

Inani lamaphiko e-aquagym

I-Cressi Rondinella - Amaphiko aphezulu abaqalayo kanye ne-snorkeling

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Cressi Agua Short, Unisex Adult Snorkeling Fins

[amazon box= «B07L24XFF8″ button_text=»Thenga» ]

I-Mares Hermes - I-Unisex Fins

[amazon box= «B0083GIMVM» button_text=»Thenga» ]

Arena Powerfin Pro Fin, Unisex Adult

[amazon box= «B014HISRNC» button_text=»Thenga» ]

Insiza yokuqala ye-Aquagym

Ibhodi kanye nesinyathelo se-aquaym

Izici Isinyathelo se-aquaym

• Isinyathelo se-Aquagym: Isinyathelo esinesisindo sokuhlala phansi echibini futhi ukwazi ukwenza izivivinyo ze-cardio emanzini. Kuhle ukukusiza ngokuzivocavoca kwemilenze.

Intengo yesinyathelo se-aquaym

Leisis 0103068 Aquastep, Turquoise Blue, One size

[amazon box= «B01H3GLLW4» button_text=»Thenga» ]

I-Beco Unisex - Adult AquaStep-96040 AquaStep Assorted/Original One size

[amazon box= «B019HI2PMG» button_text=»Thenga» ]

I-Softee 24236.028 Izinyathelo ze-Aquafitness Aquastep, Blue, S

[amazon box= «B0721TBZKR» button_text=»Thenga» ]

I-Softee AQUASTEP Isinyathelo Esihlanganisiwe Sephuli

[amazon box= «B00J7PAOFU» button_text=»Thenga» ]

Insiza yesi-4 ye-Aquagym

Izisindo zegwebu kanye ne-dumbbell ye-aqua aerobics

Ama-dumbbells amagwebu. Ilula futhi kulula ukuyithwala, kodwa inzima kakhulu uma uwaphakamisa ngaphansi kwamanzi; Ama-Dumbbell afika ngezindlela ezihlukahlukene zokumelana.

Izisindo ze-cell Foam ezivaliwe zokuzivocavoca kwengalo. Iphelele ekusebenzeni i-triceps ngokumelene nokugeleza noma i-Aqua Jogging. Ukuma kwayo okuyindilinga nakho kukuvumela ukuthi wenze izivivinyo ezingemuva.

Izisindo ze-Foam ne-dumbbell ye-aquaaerobics

2 Neoprene Dumbbells 1KG | Ukuqeqeshwa kwasekhaya | Ukumelana Namanzi

[amazon box= «B08T63J6GG» button_text=»Thenga» ]

I-Speedo Aqua Dumbell Fins, i-Unisex yabantu abadala, eluhlaza okwesibhakabhaka, usayizi owodwa

[amazon box= «B004CYXDAO » button_text=»Thenga» ]

I-PROIRON Neoprene Dumbbells - I-Neoprene Coated Dumbbells (Ithengiswa Ngamabhangqa)

[amazon box= «B01C9MU966″ button_text=»Thenga» ]

I-BECO Aqua Dumbbells Yokusetshenziswa Emanzini (Iphakethe Eli-2, Elimaphakathi)

[amazon box= «B000KFB0G8» button_text=»Thenga» ]

Insiza yesi-5 ye-Aquagym

Ama-anklets amagwebu e-aquaaerobics

Izisindo zamanzi. Izisindo zokubopha iqakala noma isihlakala zandisa ukumelana nokunyakaza kwengalo nomlenze echibini. Iyatholakala futhi kuhlu lwezinketho zokumelana.

Inani Foam anklets for aquaerobics

I-Sveltus Adjustable Water Weights Aqua Band, 2X 500 g

[amazon box= »B00KLNCS1U» button_text=»Thenga» ]

I-EFFEA 482 Isongo esinesisindo se-aquagym, eluhlaza okwesibhakabhaka

[amazon box= »B019QG40EK» button_text=»Thenga» ]

Isisetshenziswa Esithambile I-Aquaerobic Nemo I-Ankle Brace-Pair, Ehlukahlukene, Usayizi Owodwa

[amazon box= «B00H2J7OUQ» button_text=»Thenga» ]

Leisis 0101030 Wristband-Anklet, Purple, One size

[amazon box= »B01GOMY80U» button_text=»Thenga» ]

Insiza yesi-6 ye-Aquagym

Ibhande lokuqina le-Aqua

Ibhande le-buoyancy. Lawa mabhande asiza ukugcina ikhanda lakho lingaphezu kwamanzi ekujuleni, kuyilapho ushiya izandla zakho zikhululekile. Ungakwazi ukugijima, uphakamise izinsimbi, futhi wenze ezinye izivivinyo usebenzisa izandla zakho, ngaphandle kokuthi ungene emanzini.

Intengo yebhande lokuqina le-Aqua

I-Beco Water Sports Training Exercise & Fitness Training Aqua Jogging Bebelt Blue

[amazon box= »B00L2EFOL8″ button_text=»Thenga» ]

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

[amazon box= »B01ICXZED4″ button_text=»Thenga» ]

I-Beco - Ibhande lokuqeqesha lemidlalo yamanzi

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

I-Softee Equipment 0018001 Ibhande le-Aquafitness, Labesifazane, Elimhlophe, S

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

Insiza yesi-7 ye-Aquagym

Ibhodi lokubhukuda

Ibhodi lokubhukuda. Uzofunda ngokushesha izivivinyo eziningi zebhodi lokubhukuda uma usunayo enye yalawa mathuluzi ashibhile, alula.

Amanye amachibi aze anikeze imidlalo yeqembu efana ne- “board baseball” (cabanga nge-baseball, kodwa usebenzisa ibhodi njengelulwane).

Intengo yebhodi lokubhukuda

I-Softee 0020201 - Ibhodi Lokubhukuda Elincane

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

Ibhamuza le-Eurokick – Ibhodi Lokubhukuda, 47 x 28, Eurokick

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

I-Leisis 0101014 Ithebula, eluhlaza okwesibhakabhaka, 29 x 22 x 3 cm

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

I-Leisis 0101013 Ithebula, eluhlaza okwesibhakabhaka, 38 x 23 x 3 cm

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

Insiza yesi-8 ye-Aquagym

Pullboys

Pullboys Price

I-ARENA Freeflow Pullbuoy Isisetshenziswa Sokuqeqesha Sokubhukuda, Unisex, Mnyama/Mpunga, Universal

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

I-ARENA Unisex Adult - Izinto Zokuqeqeshela Ukubhukuda Zokubhukuda, Usayizi 95056

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

I-Softee Equipment 0019742, Pull Boy, White, One size

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

V GEBY EVA Swim Board Foam Pull Booy EVA Float Kick Legs Board Izingane Abadala Ukuqeqeshwa Kwezokuphepha Zokubhukuda

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

Insiza yesi-9 ye-Aquagym

Amabhande enjoloba namabhande okunwebeka okubhukuda okumile

Ibhande lokuqeqeshwa lokubhukuda elimile

• Ibhande lokuqeqeshwa lokubhukuda elimile likuvumela ukuthi ukhuphule ukusebenza kokuqeqeshwa emachibini noma ezindaweni ezincane, likuvumela ukuthi ubhukude nganoma yisiphi isitayela ngokukhululeka kokunyakaza ezingalweni nasemilenzeni yakho, okuvumela ukuqeqeshwa okujulile, kokubili isikhathi eside kanye nokugijima, yiyona ithuluzi elibalulekile lokuqeqeshwa emanzini. .
• Ayibangeli ama-jerks lapho ibhukuda ngenxa yokunwebeka kwe-tape yayo yokumelana nobude obuguquguqukayo kunoma yimuphi usayizi wechibi elincane, elikhulu noma lendawo, ngisho nolwandle kanye nesitimela ngakho konke ukuphepha okudingekayo.
• Ibhande lokubhukuda lidinga ihange langaphandle kunoma iyiphi indawo eduze nendawo lapho ukuqeqeshwa kokubhukuda kwenziwa khona; amaphuzu njengezitebhisi noma ikholomu eseduze angamaphuzu afanelekile okunamathiselwe.
• Ukubhukuda okuqinile okunebhande nebhande elinwebekayo kuyinketho enconywa kakhulu ngenxa yokuguquguquka kwayo ekwenzeni umsebenzi ngokwezibalo.

Inani Amabhendi enjoloba namabhande okunwebeka okubhukuda okumile

I-Nadathlon 001 I-Static Swimmer, Abadala be-Unisex, Okuluhlaza okwesibhakabhaka, Usayizi Owodwa

[amazon box= «B07B4WY8QR» button_text=»Thenga» ]

I-GOLDFIT Nadathlon Static Swimming Belt, Resistance Elastic Rubber Band Rope for Swimming in the Pool, Microfiber Towel and Case. Ikhithi Yokubopha Ibhande Elikhalweni Lokuqeqeshelwa.

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

I-Queta Swimming I-Queta Yokuqeqesha Ibhande Lentambo Ichibi Lokubhukuda Ukubhukuda Ibhande Elingaguqukiyo Elimele Ukumelana Nokubhukuda

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

I-KIKILIVE Ibhande Lokubhukuda Langaphandle, Ibhande Lokuqeqesha Ukubhukuda, Ibhande Lokumelana Nokubhukuda, Intambo Eqinile Eqinile Yokuqeqeshwa Kwephuli

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

Insiza yesi-10 ye-Aquagym

Amabhola noma ama-fitballs

Intengo yamabhola noma ama-fitballs

I-Waboba- I-Surf Water Bouncing Ball, Umbala wamagagasi welanga (AZ-103-SW)

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

I-Waboba- I-Surf Water Bouncing Ball, Umbala Wophayinaphu, 5,6 cm (AZ-103-Phayinaphu)

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

I-Intex 59065NP - Ibhola elikhulu eliyindilinga eliphefumulayo, ububanzi 107 cm, iminyaka engu-3

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

Ibhola lolwandle Ø cishe 25 cm – Ibhola eliphefumulayo – Ibhola lasebhishi lezingane nezingane – Ichibi lokubhukuda olwandle nedamu lokubhukuda

[amazon box= «B08YS8GPZ2″ button_text=»Thenga» ]

Insiza yesi-11 ye-Aquagym

Aquapac

Incazelo umphelelisi for Aquagym: Aquapac

• Ukusetshenziswa okuvamile kwesikrini esithintwayo nezinkinobho ngekesi.
• I-Flotation: kuncike esisindweni sama-Smartphones ahlukene, yenza ukuhlolwa endishini.
• Ihlinzekwa ngebhande noma ibhande leselula elilungisekayo.
• Iphinde ivikele uthuli, ukungcola kanye nenhlabathi.

Intengo ye-Aquapac

I-Aquapac 668 Ikesi Elingangeni Manzi Le-iPad/Ithebhulethi Empunga/Ifomethi Enkulu Ebonakalayo

[amazon box= «B0044LZAA6″ button_text=»Thenga» ]

Isikhwama se-Aquapac Waterproof Sezinto zikagesi L, 29 cm, Gray (Transparent/Gray)

[amazon box= «B0012BY2R8″ button_text=»Thenga» ]

Ikesi le-Aquapac 348 elingangeni manzi lezinto zikagesi ezibonisa ngale/okumpunga

[amazon box= «B0044LS7YM» button_text=»Thenga» ]

Ikesi le-Aquapac iPhone 6+ ELIFANAYO

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

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Umculo we-Aquagym

I-Aquaerobic: landela isigqi somculo

I-Melody yokudlala ezemidlalo echibini

Njengoba kade sichaza kukho konke lokhu kungena, i-aquagym iwuhlobo lwendawo yokuzivocavoca yasemanzini engenamthelela otheni enesikhathi esingaba yimizuzu engama-45 futhi, enamandla aphakathi nendawo, kumuntu owaka dokotela. Izinto ezihlukene zisetshenziselwa isigqi somculo ukwenza umsebenzi wenhliziyo nemithambo yegazi kanye nokuzivocavoca okuvamile kwe-toning emanzini.

Ngaphandle kwalokho, ngesigqi somculo weAma-pulsations enza umzimba uphendule kuwo.

TOP Aquagym Music

I-Aqua Gym Muscia Mania Session 2021

Okuphambili kwe-Aqua Gym Muscia Latin 2021