Ukuvivinya umzimba kwama-aerobics kwabesifazane abakhulelwe

-Delile

• Ukuzivocavoca 1
• Ukuzivocavoca 2
• Ukuzivocavoca 3
• Ukuzivocavoca 4
• Izinzuzo eziyinhloko

Eminye imisebenzi yokuvivinya umzimba yabesifazane abakhulelwe ifaka phakathi ukuhamba, ukugijima, ukuphakamisa amadolo noma ukukhahlela imilenze yabo, ukugcina umzimba njalo emanzini futhi kungenziwa ngabesifazane abaningi abakhulelwe.

I-aerobics yamanzi, ezimweni eziningi, ikhonjiswa kusuka ezinyangeni ezi-3 zokukhulelwa, okuyisikhathi lapho ingozi yokukhulelwa kwesisu incipha futhi, imvamisa ingenziwa kuze kuphele ukukhulelwa, kepha ngaphambi kokuqala umkhuba wokuvivinya amanzi, owesifazane kufanele thintana nodokotela ababelethayo.

Ngokuvamile, owesifazane okhulelwe kufanele enze i-aerobics yamanzi izikhathi ezimbili kuya kwezi-3 ngesonto cishe imizuzu engama-45, ngoba kuholela ekunyukeni kokuhamba kwemisipha namalunga, okusiza ukugcina isisindo somzimba esilawulwayo nokulinganisela futhi, nokusiza ukukhula okunempilo kwengane nokwenza lula ukubeletha.

Okunye ukuzivocavoca okungenziwa ngesikhathi sekilasi kufaka:

• Ukuzivocavoca 1

Sukuma uhambe emanzini, ugcine izingalo zakho ziphuma emanzini ngama-degree angama-90 ngezindololwane zakho bese uzama ukuzijoyina ngaphambili

• Ukuzivocavoca 2

Njengoba umzimba ucwiliswe emanzini, owesifazane okhulelwe kufanele asondeze izingalo zakhe emathangeni akhe futhi avule futhi avale izingalo zakhe ngokushesha okukhulu.

• Ukuzivocavoca 3

Owesifazane kufanele abambelele emaphethelweni echibi futhi athephe imilenze yakhe ngezinyawo zakhe emanzini;

• Ukuzivocavoca 4

Gijimisa emanzini ngaphandle kokushiya isiza, uphakamise amadolo akho ngasesifubeni sakho

Ukuzivocavoca ngamanzi kungenziwa ngosizo lwezinto ezibonakalayo, njengama-shin guard, ama-noodle e-pool, i-elastic noma i-dumbbells, ngokusho kwenhloso yokuzivocavoca, nokusetshenziswa kwempahla ezimweni eziningi kwenza ukuzivocavoca kube nzima.

Izinzuzo eziyinhloko

I-aerobics yamanzi isenzo somzimba esinezinzuzo ezinkulu kwabesifazane abakhulelwe, njenge:

• Ukhulula futhi uvimbele izinhlungu emuva, lokho kwenzeka ngenxa yesisindo sesisu;
• Ikhuthaza ukuphumula ngokomzimba nangokwengqondo, ukunciphisa ukukhathazeka nokucindezeleka;
• Kuqinisa imisipha, kufaka phakathi imisipha ye-perineum, ebalulekile ngesikhathi sokubeletha okuvamile;
• Isiza ukulawula isisindo ngaphakathi kokufanele;
• Kunikela ekulaleni okuzolile futhi kujule;
• Kuthuthukisa ukusakazwa, ngoba isikhundla esamukelwa emanzini sithuthukisa ukubuya kwe-venous;
• Kukhulisa ibhalansi yomzimba.

Ngaphezu kwalezi zinzuzo, iqiniso lokuthi i-aerobics yamanzi yenziwa emanzini, kusiza ukunyakaza, njengoba kukhona umuzwa wesisindo somzimba ophansi, ngaphezu kokunciphisa umthelela emajoyini, ikakhulukazi emadolweni.

Yize amanzi ama-aerobics ezuzisa iningi labesifazane abakhulelwe, kubuye kube nobubi bokukhulisa amathuba okuthola ukutheleleka komchamo futhi, ngakho-ke, kubalulekile ukukhetha ichibi elenza ukuhlanzwa kwamanzi nsuku zonke.

Ngaphezu kokuzivocavoca umzimba, owesifazane okhulelwe kumele adle ukudla okunomsoco okwanele izidingo zakhe. Buka ividiyo ukuze ufunde ukuthi ungadla kanjani.