Izibonelelo ezili-10 zempilo ye-aerobics yamanzi

Umxholo

• 1. Ukwehla kobunzima
• 2. Ukuphuculwa kokujikeleza
• 3. Ukuphucula ukuphefumla
• 4. Ukomeleza izihlunu
• 5. Ukomeleza amathambo
• Uyenza njani i-aerobics yamanzi

I-aerobics yamanzi ngumsebenzi obonakalayo apho umthambo we-aerobic udityaniswe nokudada, okubonelela ngezibonelelo ezininzi zempilo, ezinje ngokunciphisa umzimba, ukujikeleza okuphuculweyo kunye nokomelezwa kwezihlunu, umzekelo.

Iiklasi zihlala phakathi kwe-50 ukuya kwi-60 imizuzu, kunye nokuphakama kwamanzi kufutshane nesifuba, kubushushu obumnandi, malunga ne-32ºC, umzekelo. Olu hlobo lomsebenzi lufanelekile kubantu bayo yonke iminyaka, ukuba lukhulu ukuziqhelanisa ngexesha lokukhulelwa okanye ebudaleni.

Izibonelelo eziphambili zempilo ye-aerobics yamanzi zezi:

1. Ukwehla kobunzima

Ukusebenza kwe-aerobics yamanzi rhoqo kukuthanda ukunciphisa umzimba, kuba ngexesha lokuzilolonga kunokwenzeka ukutshisa ukuya kwi-500 kcal ngeyure kuxhomekeke kubukhulu kunye nexesha leklasi. Ke, kunokwenzeka ukuba uphulukane ne-1 kg ngeveki ukuba idityaniswe nokutya okunesondlo kunye neekhalori eziphantsi. Jonga ukutya ukuze unciphise umzimba ngokukhawuleza nangendlela esempilweni.

2. Ukuphuculwa kokujikeleza

I-aerobics yamanzi inceda ekuphuculeni ukujikeleza ngenxa yokunyuka kwemisipha kunye nomsebenzi we-aerobic, okhokelela ekuphuculeni ukusebenza kwentliziyo kwaye, ngenxa yoko, kuphuculwe ukujikeleza kwegazi.

3. Ukuphucula ukuphefumla

Ukuzivocavoca okwenziweyo kwiklasi ye-aqua aerobics kwenza ukuba umntu enze inkuthazo enzulu kwaye, ke, esinye sezibonelelo ze-aqua aerobics kukuphucula amandla okuphefumla.

4. Ukomeleza izihlunu

I-aerobics yamanzi inceda ukomeleza izihlunu ngenxa yokuncipha kwemisipha, ethi incede ekuphuculeni ubhetyebhetye kunye namandla njengoko umsebenzi wenziwa rhoqo.

5. Ukomeleza amathambo

Ukwenza umthambo we-aqua aerobics kukwasinceda ukomeleza amathambo, kuba kuthanda ukufunxwa kwe-calcium ngamathambo, kuyomeleza kwaye kuthintele ukwaphuka okunokwenzeka, umzekelo.

Uyenza njani i-aerobics yamanzi

Ukutshisa iikhalori ezingaphezulu kwaye uqinise izihlunu kunye namalungu nangaphezulu, iintshukumo ezenziwa ngexesha leklasi ye-aerobics kufuneka zomelele kwaye izixhobo zokubhukuda ezincinci ezinokusetyenziswa ezinje ngokuhamba, ezinokusetyenziswa ezingalweni okanye emilenzeni.

Nangona imithambo yenziwa ngaphakathi echibini, kubalulekile ukuba kuqinisekiswe ukushukuma komzimba okuhle ngokusela amanzi, isiselo okanye iti ngaphambi nasemva kweklasi. Ukongeza, kubalulekile ukunxiba i-sunscreen kunye nomnqwazi, ngakumbi ukuba iklasi ibanjwe kweyona yure ishushu yelanga.