Iyini i-Aerobics Yamanzi, Yenziwa Kanjani? Izinzuzo kanye Nokuzivocavoca

Siphila emphakathini oguqukayo njalo othuthukayo. Izinguquko zobuchwepheshe zisenze sancika ezintweni zikagesi nasezinsizeni zikagesi.

Kangangoba asazi ukuthi lobuntofontofo bempilo yesimanje busenza sozele kanjani. Zonke lezi zici zabangela ushintsho olukhulu endleleni yethu yokuphila. 

Lezi zindlela ezintsha zobuchwepheshe, kanye nempilo yokunganyakazi, kube nemiphumela emikhulu empilweni yethu.

Ukukhuluphala ngokweqile kuyinkinga enkulu ebhekene neningi labantu namuhla.

Nakuba indlela yokuphila yokunganyakazi kanye nemikhuba yokudla engemihle kuyizici eziyinhloko ezibangela ukukhuluphala, asikwazi ukuziba izici ezinomthelela njengezakhi zofuzo nezinye izimo zempilo.

Ukukhuluphala kukodwa kudala izinkinga eziningi ezingaholela emiphumeleni esongela ukuphila. Kungakhathaliseki ukuthi siyini isizathu, inkinga iyafana.

Eqinisweni, njengomphakathi, asinampilo kakhulu kunangaphambili. Kodwa kunezindlela ezingenakubalwa zokunciphisa umzimba. Uma kungenye yezindlela ezintsha zokwehlisa isisindo ngendlela efanele i-aerobics yamanzi.

Njalo yenza i-water aerobicsNakuba kusiza ukwehlisa isisindo ngokushesha, kudinga amandla aqinile, ukugxila ekuphileni okunempilo, nokuzivocavoca nsuku zonke.

Iyini i-Water Aerobics?

Njengoba igama liphakamisa, i-aerobics yamanziUkuvivinya umzimba njalo emanzini angashoni, ngokuvamile ukuya okhalweni.

Umgomo uwukwandisa inani lokumelana nokukhuthazela okuzwakalayo ngenkathi uzivocavoca, ukushisa amafutha amaningi futhi uchithe amakhilogremu engeziwe. 

Okufanelekile, kufanele uqale ngomfundisi oqeqeshiwe bese uqala ukukwenza ngokwakho uma usulungiselele ngokugcwele.

i-aerobics yamanziLokhu akubandakanyi ama-aerobics kuphela kodwa namaseshini avamile emachibini okubhukuda, kuye ngezidingo zomuntu ngamunye.

Zumba, yoga izinto ezinjengokugijima namabhithi omculo nazo zingafakwa. Ababhukudi nabanye abasubathi bagxila kulokhu kuqeqeshwa ukuze bathuthukise insimu yabo futhi balandelele ukusebenza kwabo, njengoba kuyindlela enhle kakhulu yokuqeqesha ukumelana.

Yiziphi Izinzuzo Ze-Aerobics Yamanzi?

amanzi aerobics umzimbaInezinzuzo eziningi zesikhathi eside, kuhlanganise nabantu bazo zonke ubudala ngisho nabantu abanezinkinga zempilo. Ezinye zalezi zinzuzo zibalwe ngezansi:

 Ithuthukisa ibhalansi nokuxhumana

Njengoba ukhula, kungase kube nokuncipha kokuxhumana nokulinganisela. amanzi aerobic umzimbaIsiza ukwandisa amandla emisipha ukuze isebenze kangcono.

Futhi, amanzi yindawo ephephile lapho ulawula khona konke ukuvivinya umzimba, ngokungafani nokuzivocavoca endaweni eyomile.

Ithuthukisa amandla enhliziyo nemithambo yegazi

Njalo yenza i-water aerobicskungasiza ukuthuthukisa impilo yenhliziyo.

Umfutho wamanzi usiza ukujikeleza kwegazi. Lokhu kwehlisa umfutho wegazi, okubeka umfutho omncane enhliziyweni njengoba iphampa igazi. Ngokuhamba kwesikhathi, uthola amandla enhliziyo nemithambo yegazi.

Kungumsebenzi onomthelela omncane

Ngokungafani nezinye izivivinyo, i-aerobics yamanziinikeza indawo eguquguqukayo yokuzivocavoca.

Awudingi ukukhathazeka ngokuwela echibini futhi uzilimaze. Ngaphezu kwalokho, ukugcwala kwamanzi kunciphisa umphumela wokuzivocavoca emalungeni nasemisipha.

Isiza ukunciphisa umzimba, ukushisa ama-calories kanye nemisipha yethoni

Ukuzivocavoca kwamanzi kungasiza ukushisa ama-calories angu-500 kuya kwangu-1000 ngehora. Uma ubhukuda noma wenza izivivinyo zamanzi emanzini abandayo, umzimba wakho ushisa ama-calories engeziwe ukuze uhlale ufudumele.

Uma ushisa amakholori amaningi, ulahlekelwa isisindo esiningi. Futhi, amanzi abhucunga imisipha ukuze ayiqinise.

Inikeza ukululama ezifweni ezingapheli

i-aerobics yamanzikuyindlela enhle yokuzivocavoca ngaphandle kokucindezela imisipha noma amalunga.

Ukunyakaziswa kwamanzi kusekela isisindo somzimba, esiza ukunciphisa ukucindezeleka okubekwa emalungeni. Ngaphezu kwalokho, ukuhamba kwamanzi kusiza ukuqinisa imisipha.

Inikeza ukulala okungcono

Umphumela oqabulayo novuselelayo wamanzi unikeza ukulala okungcono.

Yehlisa ukucindezeleka nokukhathazeka

Amanzi anomphumela wokuzola engqondweni, okusiza ukunciphisa amazinga okucindezeleka.

ikhulula ukucindezeleka

amanzi aerobics umzimba Kungasiza ekudambiseni ukucindezeleka.

Isiza ukwandisa ukuguquguquka

Amanzi anezela ukumelana nokunyakaza okwenzayo. Amalunga nezitho zomzimba ziyadonswa futhi ziphushwe ngendlela engaziwa. Uyajwayela ngokuhamba kwesikhathi, futhi lokhu kwandisa ukuguquguquka kokubili emhlabeni nasemanzini.

Isiza ukwakha amandla omzimba

i-aerobics yamanzikuyindlela eyingqayizivele yokwakha amandla omzimba. i-aerobics yamanzi, Kuwukuqeqeshwa kokumelana nemisipha okubekela inselele imisipha.

Njengoba beqhubeka nokubekela inselele imisipha, bayaqina. Njengoba uthuthukisa ukukhuthazela ngokomzimba, inhliziyo, amaphaphu neminye imisipha yomzimba iba namandla.

Ukugxila kuyadingeka

i-aerobics yamanziNakuba ukulahlekelwa isisindo kuyindlela ephumelela kakhulu futhi enempilo yokulahlekelwa isisindo, kudinga ukugxila nokuzinikela. Ukuze wehlise isisindo, kubalulekile ukuthi umuntu aqaphe ngokucophelela ukudla akudlayo.

Impumelelo kanye nemiphumela yokuzivocavoca idinga ukugxila kwansuku zonke ngentando evamile nokuzimisela.

Ukuzivocavoca Kwe-Aerobic Okuzokwenziwa Emanzini

u-spider man

Khwela ezindongeni zedamu lokubhukuda njengeqhawe elikhulu elithi "Spider-Man". Nakuba lokhu kungase kuzwakale kunzima, kulula kakhulu.

Kuzosiza ukuphikisa amandla adonsela phansi futhi kusebenze imisipha ephansi emuva. Uzodinga ukuzijwayeza lo msebenzi izikhathi eziningana ukuze uwulungise.

- Yima onqenqemeni lwechibi futhi usebenzise izandla zakho ukusimamisa umzimba wakho ongaphezulu.

- Hambisa izandla zakho emuva naphambili ukuze ugcine ibhalansi yamanzi, bese uqala ukukhuphuka izindonga.

- Ukuze uthole inzuzo enkulu kulo msebenzi, shintsha umlenze ngamunye.

I-Cardio

Uhlelo lokuzivocavoca olulula kunezinye izivivinyo emanzini.

– Dala ama-ripples nemisinga emanzini bese utshuza emanzini ukuze uqinise imisipha yakho.

- Shintshela kumodi ye-zigzag emanzini bese ubuka ama-ripples owadalayo.

Uhambo Lwamanzi

– Swayipha izingalo zakho echibini emanzini afika okhalweni.

- Qinisa imisipha yakho yesisu. Gcina umhlane wakho uqondile futhi ugweme ukuhamba ngezinzwane zakho.

- Ungagqoka izingubo zokugqoka noma ezinye izisetshenziswa zokumelana nokwandisa ukumelana.

Ukuzivocavoca Ngengalo

- Ukusebenzisa izinsimbi emanzini kungasiza ukuqinisa ama-biceps nama-triceps.

- Yima emanzini afika okhalweni, ubambe imilenze yakho bese usondeza izindololwane zakho eduze komzimba wakho.

- Phakamisa izindololwane zakho zibe sezingeni lamanzi, ugcine izindololwane ziseduze nomzimba nezihlakala ziqondile.

- Phusha phansi kuze izingalo zakho ziqonde.

- Phinda inqubo izikhathi ezingu-12-15.

Ukuqeqeshwa Ukumelana

– Bamba ipulangwe uqonde echibini.

- Gcoba imilenze yakho bese uqinisa i-abs yakho.

- Nweba ingalo yakho yesokudla bese ubamba isiphetho esincane sebhodi ngesandla sakho sokudla kanye nesiphetho esibanzi ngesandla sakho sobunxele.

- Gcina indololwane yakho yesobunxele eduze nomzimba wakho bese uhambisa ipulangwe phakathi nendawo yomzimba wakho.

- Buyela endaweni yokuqala bese uphinda izikhathi ezingu-12-15. Shintsha izinhlangothi futhi uhlehlise inqubo.

Uhlelo Lokuvivinya Umlenze

– Bopha i-noodle yokubhukuda onyaweni lwakho.

- Beka umhlane wakho odongeni lwechibi bese ubeka izingalo zakho emaphethelweni echibi ukuze uzinze.

- Qondisa umlenze wakho phambi kwakho futhi ulethe idolo lakho endaweni engama-90-degree.

- Buyela endaweni yokuqala bese uphinda izikhathi ezingu-12-15. Shintsha izinyawo bese uphinda umsebenzi.

Enyathela Amanzi

- Yima uqonde futhi uthathe amagxathu amade.

- Yelula izingalo zakho ngokusemandleni akho, khomba iminwe yakho, futhi ujikise izingalo zakho emuva naphambili.

- Qhubeka uhamba ubude bechibi uze ukhathele.

Qhuma

- Beka izinyawo zakho phansi phansi echibini futhi ugcine izingalo zakho eceleni kwakho.

- Manje gxuma bese ukhahlela imilenze yakho eceleni. Futhi, shwiba izingalo zakho phezulu naphansi.

- Gcina amadolo nezinyawo zakho ndawonye futhi uqinisekise ukuthi izingalo zakho zisemaceleni akho ekupheleni komjikelezo.

- Phinda umsebenzi izikhathi eziyisithupha.

Ukuhamba ngebhayisikili Emanzini

- Phumula izindololwane zakho onqenqemeni olungaphezulu lwechibi.

- Hambisa imilenze yakho phambili nangemuva ukuze uphindaphinde isenzo sokugibela ibhayisikili.

- Yenza imizuzu engu-5-10.

wamaphaphu

- Gcina umhlane wakho uqondile futhi ubeke izingalo zakho okhalweni lwakho, gobisa umlenze wakho wesokudla nge-engeli engu-90 degree.

- Qinisekisa ukuthi ubona uzwane lwakho njengoba ugoba idolo lakho.

- Nweba umlenze wakho wesobunxele emuva ukuze wenze umugqa oqondile.

- Kwenze izikhathi eziyishumi bese ushintsha imilenze.