I-Aqua aerobics yindlela yokuqeqesha emzimbeni. Kulo qeqesho, kusetshenziselwa ukunyakaza okuqhelekileyo kwe-aerobics: amanyathelo, ukuxuma, iintlambo, njl njl. Kukho i-aerobics yamanzi iminyaka eyi-10 sele ikhona. Kwaye nangona ixesha elimangalisayo, lisaziwa kakhulu.
Izibonelelo eziphambili zamanzi aerobics
1) Akukho zithintelo
Unokwenza i-aqua aerobics kuwo wonke umntu. Ukuba awunamalungu empilo ngenxa yokuchasene nempilo, makube yingozi yokuguqa ngamadolo okanye i-osteochondrosis, ukuqeqeshwa kwamanzi yindlela yakho eya kumzimba omhle nonempilo.
2) Isiphumo sokufaneleka komzimba:
- ukulahleka kwesisindo;
- ukunciphisa nokukhuselwa kwe-cellulite;
- kuqinisa u khuselo;
- ukuphucula ukusebenza kwazo zonke iinkqubo kunye nezitho: intliziyo, imiphunga, izintso, njl.
Zonke iikholeji ze-aqua aerobics zinokuhlulwa ngendlela efanayo neeklasi eziqhelekileyo, ezahlulelwe yinqanaba loqeqesho olubandakanyekayo: kubaqalayo, ngokuqhubekayo, ukwenzela ukuba kube lula. Qaphela ukuba ukuba awuzange ukwenze imidlalo okanye ukwenze ixesha elide, ukhethe uqeqesho lwabaqalayo (kubaqalayo). Olu qeqesho aluhlali ngaphezu kwemizuzu engama-45 kwaye luya kukuvumela ukuba ulungiselele kakuhle umzimba wakho kwihlabathi elitsha lokuqina kwakhe.
Uqeqesho loDaniso
I-Aqua-Mix - isifundo apho uya kuba nethuba lokuzama ukudansa kunye ne-tango, kunye ne-striptease, kodwa ngaphantsi kwamanzi.
I-Aqua-Latino - isifundo esikuvumela ukuba ujikeleze (ngomqondo wangempela kunye nomfuziselo welizwi) kwiimfudu ezithandekayo ze-salsa, merengo kunye ne-rumba.
Uqeqesho Lamandla
Ngokuqhelekileyo izifundo ezinjalo zibizwa ngokuba yiMandla, okuthi ngesiNgesi ithetha "amandla", kwaye ingajoliswa ekunikezeni ithoni kuwo wonke umzimba, kunye nenxalenye yayo ehlukeneyo (isisu, amathanga, njl.).
Uqeqesho lweQela
Kwizifundo ezinjalo, umqeqeshi uchitha abo ababandakanyekayo kumaqela okanye ngababini (Iqela, eliBini). Ngokuqhelekileyo, izifundo ezinjalo ziyamnandi kwaye zinceda ukuqokelela iqela. Ukuba ngobomi obuqhelekileyo awunakho uqhagamshelwano olwaneleyo, ufuna ukufumana abaqhelana nabo kunye namantombazana, ngoko ke uqeqesho olunjalo.
Izixhobo
Ukuze udibanise indawo yezinto ezahlukileyo kwi-aqua aerobics trainings, kwaye ngexesha elifanayo ukwandisa ukusebenza kwazo, izixhobo zokusebenza ezifanelekileyo zempilo zisetyenziselwa kwiiklabhu zengqondo kwi-aqua aerobics. Ingaba ziimpawu ezikhethekileyo, amabhande, amanxeba, iinkuni, amabhodi okubhukuda.
Ngezo ntlobo ze-aqua aerobics, njenge-Aqua-Ibhokisi, i-Aqua-Kik, oko kukuthi, ukuqeqeshwa ngezinto zobugcisa be-kartial kunye nebhokisi, kwaneenqwelo zeglavu ezikhethekileyo. Ukugqoka iiglavu ezinjalo, ungazivakalelwa njengeLara Croft yangempela.
Inkomfa yokuzivocavoca
Ukuzivocavoca 1.
Iqhutyelwa entanyeni emanzini. Isikhundla sokuqala - imilenze ehlukeneyo ngobubanzi bamagxa, izandla ezisezantsi. Senza ukujikeleza ngezandla zethu: kuqala ezandleni, ngoko kwiindawo, kwaye ekugqibeleni kumagxa. Xa wenza konke ukujikeleza, izandla mazihlale ziphantsi kwamanzi.
Senza amaxesha angama-10-15.
Ukuzivocavoca 2. Ujika ngesosizi.
Iqhutyelwa entanyeni emanzini. Isikhundla sokuqala - imilenze ehlukeneyo ngobubanzi bamagxa, izandla kwibhanti. Ukuze uphumelele, vula umzimba ngakwesobunxele, uphinde uphumelele kwisimo saso sokuqala, uze uphendule kwelinye icala.
Senza u-10-15 ujikelele kwicala ngalinye.
Ukuzivocavoca 3. iMakhi iinyawo.
Iqhutywa ngamagxa emanzini. Isikhundla sokuqala yimilenze kunye, izandla kwibhanti. Sifaka umlenze osebenzayo 45-90 degrees kwezi zikhokelo ezilandelayo: phambili, ngasemva, kwicala.
Senza i-10-15 mahovas (i-direction 1).
Nceda nceda! Emva kokuba ufeze zonke iimpukane kwelinye icala, qhubela phambili kwizihlaselo ezilandelayo. Ukutshintsha komlenze osebenzayo kwenzeka kuphela emva kokuba zonke iziphindaphindiwe kuzo zonke izikhokelo zenziwa.
Ukuzivocavoca 4.
Iqhutywa ngamagxa emanzini. Isikhundla sokuqala - imilenze ehlukeneyo ngobubanzi bamagxa, izandla kwibhanti. Senza i-plie: senza izikwere zokuphefumula, amadolo ngexesha elinye likhangele ngqo kumacala. Umoya uphindela kwindawo yawo yasekuqaleni.
Senza amaxesha angama-10-15. Ukuba kukho imikhosi eseleyo, yenza amaxesha angama-10 ukuya kwamanye amaxesha ukuqhuba okufanayo, kodwa i-squat kathathu.
Ukuzivocavoca 5. Ukuwa.
Iqhutyelwa kwinqeni emanzini. Isikhundla sokuqala yimilenze kunye, izandla kwibhanti. Ukugungqa imilenze emadolweni, senza ukuhlaselwa kuzo zonke izikhokelo ezi-4: phambili, kunene, kwesobunxele nangemva.
Senza ukuhlaselwa kwe-10-15 (i-1 direction).
Nceda nceda! Emva kokuba wenze zonke izihlaselo kwelinye icala, qhubela phambili kwizihlaselo ezilandelayo. Ukutshintsha komlenze osebenzayo kwenzeka kuphela emva kokuba zonke izihlandlo zenziwe kuzo zonke izikhokelo
Ukuzivocavoca 6. Ukuzilalisa esiswini.
Iqhutywa ngamagxa emanzini. Isikhundla sokuqala - faka izandla zakho, kwisisu, iminwe ixininiswe kwisitshixo. Yenza izandla zijike phezulu. Ngenxa yoko, umlambo wamanzi kufuneka uhlale usicindezela isisu. Utsalane kwaye ukhawuleza uza kuqhuba, uza kufezekisa ngakumbi.
Senza imizuzu 1-3.
Ukuzivocavoca 7. Ukuhlambalalisa esiswini.
Iqhutywa ngamagxa emanzini. Isikhundla sokuqala - faka izandla zakho phantsi, emacaleni, iminwe exinyiweyo, iintende ezisebunqabeni. Yenza izandla zijike emva nangaphandle. Kule meko, izandla ezisekunene nasekhohlo zingashenxiswa kwelinye icala okanye kwiindlela ezahlukeneyo.
Senza imizuzu 1-3.
Ngaba ufuna ukufumana nje umzimba omhle, kodwa nolwandle lolonwabo? Emva koko thumela, ungene emanzini!