Ukuzivocavoca ngamanzi kwabasetyhini abakhulelweyo

Umxholo

• Ukuzivocavoca 1
• Ukuzivocavoca 2
• Umthambo 3
• Ukuzilolonga 4
• Izibonelelo eziphambili

Olunye uhlobo lokuzivocavoca ngamanzi kwabasetyhini abakhulelweyo lubandakanya ukuhamba, ukubaleka, ukuphakamisa amadolo okanye ukukhaba imilenze, ukuhlala ugcina umzimba emanzini kwaye kunokwenziwa ngabasetyhini abaninzi abakhulelweyo.

I-aerobics yamanzi, kwiimeko ezininzi, iboniswa ukusuka kwiinyanga ezi-3 zokukhulelwa, eli lixesha apho umngcipheko wokukhulelwa kwesisu uncipha kwaye, ihlala inokwenziwa de kube sekupheleni kokukhulelwa, nangona kunjalo ngaphambi kokuqala isenzo samanzi e-aerobics, umfazi kufuneka dibana nengcali yokubelekisa.

Ngokubanzi, owasetyhini okhulelweyo kufuneka enze i-aerobics yamanzi amaxesha ama-2 ukuya kwayi-3 ngeveki malunga nemizuzu engama-45, njengoko ikhokelela ekunyukeni kokuhamba kwezihlunu kunye namalungu, ukunceda ukugcina ubunzima bomzimba obulawulwayo kunye nokulinganisela kunye, nokunceda ukukhula kwempilo yomntwana kunye nokwenza lula umsebenzi.

Olunye uqeqesho olunokwenziwa ngexesha leklasi lubandakanya:

• Ukuzivocavoca 1

Yima uhambe emanzini, ugcine iingalo zakho emanzini kwii-90 degrees ngamanqatha akho kwaye uzama ukuzijoyina ngaphambili

• Ukuzivocavoca 2

Ngomzimba ofakwe emanzini, umfazi okhulelweyo kufuneka asondeze iingalo zakhe emathangeni akhe kwaye avule kwaye avale iingalo zakhe ngokukhawuleza.

• Umthambo 3

Umfazi kufuneka abambelele emaphethelweni echibi kwaye athabathe imilenze ngeenyawo emanzini;

• Ukuzilolonga 4

Baleka emanzini ngaphandle kokushiya isiza, uphakamise amadolo akho esifubeni sakho

Ukuzivocavoca ngamanzi kungenziwa ngoncedo lwezixhobo, ezinje ngoonogada be-shin, ii-noodles zedama, i-elastic okanye i-dumbbells, ngokwenjongo yomthambo, kunye nokusetyenziswa kwemathiriyeli kwimeko ezininzi kwenza umthambo ube nzima.

Izibonelelo eziphambili

I-aerobics yamanzi ngumsebenzi womzimba onenzuzo enkulu kubafazi abakhulelweyo, njengale:

• Kuthoba kwaye kuthintele ukubuya kwentlungu, oko kwenzeka ngenxa yobunzima besisu;
• Ukukhuthaza ukuphumla emzimbeni nasengqondweni, ukunciphisa uxinzelelo noxinzelelo;
• Yomeleza izihlunu, kubandakanya izihlunu ze-perineum, ebalulekileyo ngexesha lokubeleka eliqhelekileyo;
• Inceda ukulawula ubunzima ngaphakathi kokufanelekileyo;
• Igalelo lokulala okuzolileyo kwaye nzulu;
• Iphucula ukujikeleza, kuba indawo eyamkelweyo emanzini ikhuthaza ukubuya kwemithambo;
• Yandisa ukulinganisela komzimba.

Ukongeza kwezi zibonelelo, inyani yokuba i-aerobics yamanzi yenziwa emanzini, iququzelela intshukumo, njengoko kukho imvakalelo yobunzima obuphantsi bomzimba, ukongeza ekunciphiseni ifuthe kumalungu, ngakumbi emadolweni.

Nangona i-aerobics yamanzi iluncedo kuninzi lwabasetyhini abakhulelweyo, ikwanayo nengxaki yokonyusa amathuba okuphuhla kosulelo lomchamo kwaye, ke ngoko, kubalulekile ukukhetha iphuli eyenza ukucoca amanzi yonke imihla.

Ukongeza kwimisebenzi yomzimba, umfazi okhulelweyo kufuneka atye ukutya okunesondlo okwaneleyo kwiimfuno zakhe. Bukela ividiyo ukuze ufunde indlela yokutya.