Ingundoqo kukuba kwenziwe inani elithile lokuzivocavoca, ngoncedo apho imisipha iqiniswa khona, kwaye ngexesha elifanayo ubunzima obunzima buhamba. Ukuzivocavoca kwenziwa emanzini kuthathwa njengento embi kakhulu kunomhlaba. Umthwalo emlanjeni ungaphantsi, okwenza i-aqua aerobics, ngaphandle kokuphulukisa, nayo imnandi. Ukukwenza nje i-aqua aerobics ifanelekile kulabo banamahloni obubunzima bawo, kuba emanzini wonke umzimba awubonakali. Abaninzi bakholelwa ukuba xa uqhuba i-aqua aerobics ukuhambelana naluphi na ukutya akudingekile. Kodwa kubo abo, ngaphezu kokuqinisa izihlunu kunye nokuzonwabisa okumnandi emanzini, bafuna ukulahlekelwa iipounds ezimbalwa, kusadingeka ukuba zihambelane nemithintelo ethile ekudleni.
Imithetho ebalulekileyo yesondlo okanye indlela yokutya ngokufanelekileyo xa wenza i-aqua aerobics:
1. Amacandelo amancinci okanye amacwecwe abantwana. Ngokubanzi, ixesha elide kukho umgaqo malunga nokuhlulwa kwazo zonke ukutya, endifuna ukuzondla ngokubini. Ngelo xesha, esinye isiqingatha singasetyenziswa, kwaye esinye isiqingatha sinokushiywa size sidle.
2. Ukukhanyela okumnandi, umgubo kunye namafutha. Ityuwa encinane. Ukuphelisa ngokupheleleyo ukusetyenziswa kwemveliso yokutshaya, iimveliso ezigqityiweyo kunye nezilondolozo. Yithi hayi ushukela.
Ukusetyenziswa kokugqibela kokutya phambi kokuqeqeshwa kweeyure eziyi-1.5 ukuya kwezi-2. Ukuba ufuna i-snack emva kweeklasi, kufuneka uyenze oku kunye nexesha elingu-2-2.5 iiyure, akukho ngaphantsi.
4. Usuku kufuneka luqalise ngesidlo sasekuseni esinomsoco kwaye sempilweni. Iyakumisela imeko yomzimba wakho yonke imini. Kule njongo, kuhle, umzekelo, u-oatmeal kunye namaqanda okanye iinqanawa, kodwa kuphela ngaphandle kwemayonnaise. Ukuba kusetyenziselwa isidlo sakusasa, ukhe uqiniseke ukuba ingenaso iswekile ngokupheleleyo, okanye umxholo wayo awuncinci. Kwakhona unako ukusela isoso. Kukulungele ukuzichukumisa ngokwakho, kuba kuphela kule meko uza kuba yi-100% ngokuqinisekileyo ngezibonelelo zalo mveliso. Kwakhona, ungadla iziqhamo, kodwa khumbula ukuba kuzo, nangona ubuncinane, ishukela iqulethwe, ngoko akufanele usebenzise kakubi.
5. Inani lokutya ngosuku kufuneka libe li-6-7.
Ukongezelela kuyo yonke imigaqo engentla, kukho iziqendu ezingama-30 okanye ezingama-40, kodwa siya kuqwalasela kuphela izinto eziyimfuneko.
Amandla. Kuhlala kulungele ukukhumbuza ukuba kwiiklasi zamanzi aerobics, umzimba uphinde usebenzise amandla, okufuneka uzaliswe ngokutya.
Amanzi . Ukusela 2 ilitha ngosuku kubaluleke kakhulu. Ngokuqinisekileyo, umntu unokucinga ukuba oku kuninzi, kodwa, kholwa kwam, kuyafaneleka. Amanzi acoca umzimba kwaye aphucula inkqubo yokutya. Musa ukuyidlula. Ukuthatha umthamo ogqithiseleyo awunayo impembelelo emzimbeni.
IiNgxenye. Kufuneka ihlale ikhunjulwa ukuba injongo ephambili yokutya okunomsoco ukufumana umzimba wonke izinto ezifanelekileyo. Ezi zinto ziyimfuneko kakhulu ziqulethe phantse yonke into, ngaphandle koko ngaphandle kweesekese kunye nemiqulu, kodwa ukutya iindleko zokutya kuphela ngengqondo. Ungadli, umzekelo, lonke iqela lamabhanana ngexesha. Oku kuphela kumonakalisa isibalo, kodwa ukuba udla ibhanana enye, umzimba uya kuzaliswa ngezinto ezifanelekileyo kwaye zihlawulwe ngamandla. Umgaqo oyintloko - musa ukulimaza.
Kashi . Ukuba ngaphambili, wacinga ukuba i-porridge iya kuncipha, ngoko ndothi ngokukhawuleza: oku kuphethileyo. Ukuba i-porridge iphekwe emanzini, kwaye kungekhona ubisi kwaye ingenakongezwa kwebhotela, ngoko ayiyi kudibanisa iikhalori ezingaphezulu, kuba lelinye lemigaqo-siseko yokutya ngokufanelekileyo xa wenza i-aqua aerobics. Ukongeza, i-porridge isondlo. Ukuba awuyena umtsalane omkhulu we-oatmeal, ngoko uzama ukongeza iiplethi okanye izityalo ezimileyo ezahlukileyo. Inyaniso kukuba i-porridges iqulethe "i-carbohydrate ende", efunyenwe ngokukhawuleza, ngoko ke inika umrhumo wamandla, onokwanela nangaphambi kokuhlwa.
Isimo soMgaqo . Kananjalo nokubaluleka kakhulu yimeko yengqondo. Ngexesha lokutya, ungabukeli i-TV okanye ufunde incwadi. Iingcali zicebisa ngeli xesha ukuba zijolise kuphela kwinkqubo yokusetyenziswa kokutya. Into enokuthi xa nje umonakalo wokufihla isifikile ebuchosheni besisu esipheleleyo, ungadla okungakumbi kunokuba kuyimfuneko. Ngoko ke, xa udla, kufuneka ugxile kuphela kule sifundo. Ukuba yonke into iyavela, awuyi kuze uthuthukiswe yesazela ngenxa yesabelo esidliwayo ngokweqile kwaye, ngenxa yoko, iipounds ezongezelelweyo.
Ubusi. Xa uqhuba i-aqua aerobics, kuyafaneleka ukutya ukutya okukhawulezayo. Ngokomzekelo, ubusi. Iqulethe zonke izinto eziyimfuneko. Yaye ungayidla ngokuzithoba emva kwama-2.5 iiyure (ngexesha lokubuyisela) emva koqeqesho, ngaphandle kokwesaba ukubuyisela iipilisi ezingaphezulu. Emva kokuqeqesha kuyimfuneko ukuzalisa isitokethi sezinto ezilandelelana emzimbeni. Indlela elula, enoba ngabaqeqeshi kunye nabadlali bezemidlalo, basebenzisa ii-multivitamines.
Utywala. Ukungabikho kokusetyenziswa kotywala. Njengoko bethetha, xa kwenzeka isiganeko, ngoko, unako ukusela. Kodwa kubalulekile ukuba ukhumbule ukuba utywala uqulethe ixabiso leekhalori, eziya kuvuyela "ukufuduka" emzimbeni wakho kwaye uthathe indawo epholileyo apho. Ukuba ngaba kwenzeka isigqibo sokuphawula into ethile, ngoko unako ukukhawulela enye ingilazi yewayini. Kwimeko apho imithendeleko igcwele kwaye i-vodka ibonakala etafileni, kuyafaneleka ukuba uthathe umhlalaphantsi ngokukhawuleza. Emva kokusela le siselo kuquka ininzi yokutya. Ngentsasa kuya kukwazi ukuqonda ukuba zonke izifundo ze-aqua aerobics zachithwa.
Ukuphumla . Ukuba phambi kweeklasi ze-aerobics zikhona imizuzu emininzi yokubhukuda kwamahhala, kufuneka uzame ukuphumla kunye nokuzonwabisa. Ngenxa yokuba iingcinezelo zichaphazela kakhulu umzimba, obangela ukuphazamiseka kwondlo. Xa wenza i-aqua aerobics, oku akuvumelekanga.
Ukongeza kuyo yonke imigaqo, kufuneka uzilungiselele. Emva koko, ukuba uyidla ngokufanelekileyo kwaye ulandele nantoni na ukutya ungathini nje ukulinda umphumo othile. Kwaye ukutshintshisa ukufumana ubunzima obongezelelweyo kunye noxinzelelo olongezelelweyo.