Xa izindonga zinceda
Ukuzivocavoca echibini kunye namanzi avulekileyo ukutshisa iikhalori kunye nokuqinisa imisipha. Kodwa kwi-basin kulula ukubala ibanga, kugxininise ubude bomzila kunye nokuhambisa amandla akho. Uqeqesho olunzulu kumanzi ludinga ukulungiswa. Ngaphandle kobuchule bokubhukuda nokuphefumula okufanelekileyo, kunzima ukunqoba imvundla. Ukuba u tyelela idibanki ngeenyanga ezimbalwa, musa 'ukuhlamba' kuphela, kodwa rhoqo, ubuncinane kabini ngeveki, uhlambe, kwaye kwimeko, ngaphandle kokuphazamiseka, ukuba udide ngokukhawulela ngesantya esiphakathi kwe-1 km. Ukuba lo msebenzi unzima ukuba ufeze, unokubhukuda, ulungele kunye nesifuba: kunye ne-50 m nganye isitayela, okanye i-75 m nge-crochet, 25 nge-breaststroke.
Beka iirekhodi ezilungileyo kolwandle: abagijimi abaqhankqalazayo baqinisekisa ukuba kulula ukuhamba emanzini etyuwa kwaye unokuphuhlisa isivinini esiphezulu. Nangona kunjalo, uqeqesho kumanzi avulekileyo, kufuneka uqwalasele izinto ezininzi ezongezelelweyo. Oku kudla ngobunzima bamanzi, kunye nokubonakala okunciphise kuwo (ngokulinganayo malunga nomitha omnye), kunye nobukho beemitha, amaza, i-algae ... Uhlobo olubaluleke kakhulu kukushisa kwamanzi. Ubungakanani bamanzi obushushu bokubhukuda ngama-27-28C (axhaswa ngamachibi okubhukuda). Kwiimpawu zamanzi avulekileyo, ukushisa kwamanzi ehlobo kwangekho ngaphezulu kwama-25-26C, kwaye ngamanye amaxesha kuwela ngaphantsi kwe-24C. Ukongeza, iqondo lokushisa kwamanzi phezu komhlaba liyakwazi ukuhluka ngo-1-2C ukusuka kwiqondo lokushisa kwi-1-2 m.
Ukuqeqesha emanzini avulileyo kufuna imithetho ekhethekileyo:
1. Ukufudumala ngokufudumala komhlaba kunye nokwandisa ukufudumala kwamanzi.
2. Sika uqeqesho ngexesha, kodwa lenze kube nzima.
3.Ukuqeqeshelwa ukushisa okuphantsi kwamanzi kunye nomoya, ukuphepha ukugqithisa umzimba jikelele.
4.Kukwazi ngaphandle kwekhefu kunye nokulandelela ubude ubuninzi obushukunyayo, sebenzisa oku kubalwa: izibetho ezingama-40 - ezi malunga neemitha ezili-10 okanye enye idama (kubabhukudi abaphakathi).
5. Ukuhambelana nesiqendu esinikeziweyo, qiniseka ukuphakamisa intloko yakho yonke imivimbo engu-5-8.
I-Aqua aerobics inikezela ngeendlela ezininzi ezingafuneki izixhobo, enokuzenza ngaphandle komfundisi kwaye kungekhona nje kwi-pool. Xa uqala uqeqesho oluzimeleyo, khumbula ukuba ngenxa yokungafani kwimeko, ukuzilolonga emanzini kuyahluke kwiimvavanyo kwiholo. Into ebonakala elula emhlabeni ingenakwenzeka kumanzi. Emva kwezifundo ezimbalwa kunye nomqeqeshi, uya kuziva ulwahlukileyo. Kubaqalayo kunye nabangakwaziyo ukubhukuda, kungcono ukufunda i-gymnastics emanzini kumanzi angenanto, ezinqeni-ezinzulu okanye ngaphezulu kwesifuba. Ukuze uqeqesho lube lusebenza ngakumbi, kungcono ukwenza ukunyakaza ngokuthe ngcembe kunye ne-amplitude enkulu (umzekelo, ukutsalathisa ngezandla zakho) okanye ngokukhawuleza kunye ne-amplitude encinci (umzekelo, ukunciphisa okuncinci ukuhluthwa kwemilenze nezandla). Kodwa isantya sesantya kunye ne-amplitude ephakathi - kungekhona "igolide" ithetha nge-aquafitness: ukunyuka okunjalo kunika umthwalo mncinane. Gcwalisa ukusetyenziswa ngokuzilolonga kwee-basic muscle amaqela, ngexesha ngalinye elinde kwisithuba sokugqibela imizuzwana engama-30. Inokwenziwa emanzini nasemhlabeni.
Vula uqeqesho lwamanzi
Inkqubo ye-cardiorespiratory system isebenza, iholele kwaye ihoxise imisipha yentambo, imisipha yamatye kunye namagxa. Isikhundla sokuqala: izandla ezisezantsi, iintendelezo zijoliswe kwiinqumlo, imilenze ibanzi ububanzi bodwa, buyela ngqo. Ukuxuma okuphantsi, imilenze yokudibanisa, kunye neengalo zazisasazeka. Buyela kwisimo sokuqala uze uphinde. Yenza ngokukhawuleza kunye ne-amplitude encinane okanye ngokukhawuleza nge-amplitude ebanzi kunye nokugxininisa ekunciphiseni imilenze.
Swayina umshicileli
Imisipha yocindezelo, imva, imilenze nezandla zisebenza. Phakamisa izandla zakho emacaleni ukuze uhlale ubhalise. Gubungela ngamadolo sakho esifubeni uze uyibeke emanzini, ulungise imilenze yakho. Kwakhona, zibophe kwisifuba, zitshintshe ngqo kwaye ziphinda. Emanzini amanzulu, yenza umsebenzi owenziwe kwibhande.
Siphumula
Hlaziya imisipha yomqolo nentamo. Ukunyathela iinyawo zakho, njengomdlavuza, ulala phezu kwamanzi emhlane wakho, izandla zazisasazeka. Ukuba ulobhanti, cinezela ngamadolo uze "uhlale phantsi" emanzini ngokujikeleza, izandla zifake phambi kwakho kwi "lock". Ngoku vula uhlangothi lwakho, izandla zolule phezu komphezulu wamanzi, gcina iinyawo zakho "zokubhukuda" ngokukhahlela. Sula, uzame ukulungisa umlenze. Hambisa kancane. Ekubeni kwintlambo (edameni) okanye ixhepha elithembekileyo, apho ungathembela khona (emlanjeni, echibini, elwandle) emanzini, unokwenza olunye uqeqesho.
U mzekelo ovimba
Imisipha yamagqabi, amaqhosha kunye nomsebenzi osezantsi. Sukuma ukuze amanzi aphephe esifubeni sakho nasinqeni. Gamba ngamacala, umqolo uphendule, imilenze kunye. Ngenye indlela, thabatha imilenze eqondekileyo. Ukuphakamisa, ngaphandle kokuguqa emqolo ongaphantsi, ngenxa yezihlunu zamathambeka, umqolo wamathanga kunye nomva. Yenza iiseti 2-3 zeempendulo ezi-7-20 (kuxhomekeke kumalungiselelo).
Sisusa "amabhantshi ekhwele"
Iimisipha zamatye zi sebenza, kunye neendawo zangaphandle kunye zangaphakathi zamathanga. Ukubamba ecaleni ngezandla zakho, ngokukodwa wenze iimpukane kunye nemilenze yakho emacaleni (inzwane ikhangele phambili). Yenza iiseti ezi-2 zokuphindaphindiwe kwe-10-12.
Ukucindezela
Imisipha yamagxa, umva kunye nomsebenzi wokushicilela. Yima ngasecaleni, ukuze amanzi azinqeni, aphumle ngezandla zakho, imilenze ibe nobubanzi bentendelezo ngaphandle, umzimba uhamba phambili. Yenza i-push-ups: iiseti 2-3 zeempendulo ezi-7-20. Ingqungquthela engabonakaliyo, ibhola kunye nomatilasi ungasetyenziselwa njengempahla yokuqeqeshwa emanzini.
"Ukucoca" ubomibuoy
Kukho izicathulo ezisebenzayo ezinqeni, izihlunu zamatye (ukhetho 1); imisipha yeengalo, amahlombe, umva, cindezela (ukhetho 2). Ikhetho 1. Thatha isithinteli esincinci se-inflatable uze uhlale emanzini kwisifuba okanye nasinqeni. Beka isangqa emanzini, yiqonde ngezandla zakho, uhlalutye kancane iinduli zakho kumacala. Xa uphuma, phakamisa isangqa, uzama ukuwufaka ngaphantsi kwamanzi, kwaye ngexesha elifanayo uphume emanzini, usasaze imilenze yakho emacaleni. Yivakalisa umzuzu wokususa i-torso ngaphandle kwamanzi. Yenza iiseti 2-3 zee-7-10 eziphindaphindiweyo. Inketho 2. Yenza emanzini kwisifuba. Gcina isangqa ngokubhekiselele kumgca osezantsi, udibanise ngokusasazeka. Iinyawo zixakeke ngaphantsi. Xa uphumelela, unciphise isangqa, uzama ukuwufaka kwisiqingatha kumanzi. Yenza iiseti 2-3 zee-7-10 eziphindaphindiweyo.
Siphakamisa umfanisi womoya
Inkqubo ye-cardiorespiratory system isebenza, kunye nezihlunu zamagqabi, intamo, i-back and arms. Buza umntu ukuba alale kwigumbi lokubhala. Beka izandla zakho ngaphaya kwayo, unyuke kancane umzimba. "Hamba", ngokukhawuleza uguqa imilenze emadolweni uze uwadonsa esifubeni kunye nomzamo osukela emanzini ngokuyeka (njengokungathi "ubaxoshe" emanzini emva kwakho). Ngokukhawuleza utshintshe imilenze yakho, uzama ukutshixa umatshini "nomgibeli" phambili.
Eyona nto ibonakala ngayo
Ungaqeqesheli kuphela emanzini, kodwa nakhona (nangona kunjalo, kubaqalayo, ukubhukuda kwinkqubo yoqeqesho olunjalo akuphephekiyo). Kukho imimandla emininzi "yomhlaba" ekhoyo kwiholide kwaye inokuyongeza intleko kwaye uphucule umlinganiselo wakho. Ezi ziintlobo ezahlukeneyo zokushushuluza okanye ukushushuluza kwamanzi. Kwezinye iimeko, umgijimi ebhodini unqumla isikhephe esikhethekileyo (wakeboarding, wakesurfing), kwezinye - "uhola" i-kite (kiteboarding), kwibhodi yesithathu ishukunyiswa ngumtshangatshi (ukuphengulula), kunye neyesine (ezithandwayo ngokugqithiseleyo namhlanje yi-windsurfing ). Olu lokugqibela luhlobo lomdaniso kunye nomkhumbi. Wena, njengomthetheli, lawula umkhombe wakho omncinci kwaye ulawule ngokucacileyo ukuhamba kwayo nganye.
Ngethuba lokusasaza, amaqela ahlukahlukeneyo omzimba achaphazelekayo. Xa usukuma ebhodini uphakamise umkhumbi, izihlunu zemilenze, izangqa nezandla zisebenza. Xa usibamba umoya kwaye ulawula umkhumbi, umthwalo oyintloko uwela kumaphephandaba kunye nasemva ... Iholide encinane esetyenzisiweyo kwinkampani ye-windsurf yanele ukuphucula isibalo. Kwaye izisipha ziya kuza ngetoni emva kweeveki ezimbini zoqeqesho oluqhelekileyo. Iiklasi ze-windsurfing kunye nezinye iindidi zemidlalo yamanzi azenzi nje kuphela umfanekiso omhle, kodwa kwakhona ziphucula kakhulu imeko yomzimba ngokubanzi: ngenxa yamaninzi, ngenxa yemiphumo yamanzi olwandle kunye nomoya, kungekudala kukho impumlo neempundu. Kwaye ke, i-tan enhle - njengesipho!
Windsurfing yomhlaba
Ukuba uceba ukucima i-windsurf ngexesha leeholide elizayo, ungaqalisa uqeqesho ngoku. Le yimidlalo eyinkimbinkimbi kunye nobugcisa. Ukuphucula kakuhle, uqeqesho olunzulu lufunekayo ukuhlakulela ukuguquguquka, ukunyamezela, ukulungelelaniswa. Abaqalayo baya kuzuza kwezi zinto zilandelayo.
1. Ukuthabatha imisipha yamagxa kunye nentamo.
Yima ngokuthe tye, uze uthumele isandla sakho sekhohlo emva kwentloko yakho uze uyiqonde kakuhle. Khupha intloko kwiphepha lasekhohlo. Gcina isandla sasekhohlo kwisikristeni uze ukhuphe umkhonto. Bamba imizuzwana embalwa. Ngentloko ithobile, gcina umqolo wakho ngqo.
2. Ukulungiswa kwezihlunu ezidlulayo.
Yima ngokuthe tye, susa umoya wakho osekhohlo emva kwentloko yakho uze uyibeke phakathi kwamahlombe akho. Bamba ihlombe elikhohlo ngesandla sakho sokunene uze ufikelele kumbindi womzimba. Gcina kwindawo yokugqibela embalwa imizuzwana.
3. Umbane umthwalo kwibhande lomthwalo kunye neengxube zomzimba.
Beka ngakwesokudla sakho. Phakamisa umzimba emhlabathini, uxhomekeke kuphela kwi-forearm yangaphambili kunye nomda wangaphandle weenyawo ezilungileyo. Beka isandla sakho sobunxele kwisifuba sakho. Ukusuka kwesi sikhundla, pha kamisa umlenze okhohlo uhambelana nomzimba uze uyinciphise. Gcina umzimba uqonde, i-pelvis ayifanele iguqe okanye iphantsi. Yenza ubuncinci bephindaphindiweyo ezili-10, ke ujikelele kwaye wenze umzobo wokusebenzisa i-aqua aerobics-ukunyamezela, ukuguquguquka nokulungelelanisa ngaphesheya.