Ukuzijwayeza ezemidlalo kuwumqondo omuhle njalo. Ukwenza lapho owesifazane ekhulelwe nakho kuyinzuzo yangempela. Ngokusobala, imidlalo eyeqisayo ayinconywa ngesikhathi sokukhulelwa, ikakhulukazi lapho ukukhulelwa sekuhambile. Kodwa ungazijwayeza ezinye ezizuzisa kakhulu, ezinokunyakaza okunomthelela omncane. Singayibona, isibonelo, ku-aquagym yabesifazane abakhulelwe, lapho singafunda khona ngezinzuzo zayo.
Yenza imidlalo ngaphansi kwamanzi iyafana ne- hlala usesimweni ngaphandle kokuhlupheka okukhulu, ukuvumela ukwenziwa kokunyakaza ngokulungiswa okungcono kunalapho sikwenza ngokwemvelo. Ngaphezu kwalokho, iqinisekisa izinzuzo eziningi ezengeziwe ongeke uziphuthele futhi esizihlaziya emigqeni elandelayo.
Yimiphi imidlalo engenziwa ngesikhathi sokukhulelwa?
Ukuzivocavoca umzimba ngesikhathi sokukhulelwa kukusiza ukuthi uhlale uphilile, ukuthuthukisa ukujikeleza kwenhliziyo, gcina isisindo endaweni futhi uqinisekise inhlalakahle. Imidlalo emnene ngokuvamile inenzuzo i-aquagym nokubhukuda,
Kukhona nezinye izivivinyo ezingenziwa futhi eziqondiswayo ukuze zenziwe ngabesifazane abakhulelwe. Singathola i ama-pilates, i-yoga, i-tai chi noma ukuzivocavoca kwe-aerobic kuhlanganiswe nokuzelula.
Abanye besifazane sebevele benza imidlalo ngaphambi kokukhulelwa, ngakho bafuna ukugcina ukuqhubeka. I ukugibela amahhashi, ukushushuluza noma ukuhamba ngebhayisikili eminye yemidlalo leyo banomthelela othile, ngakho-ke kuhle ukuzisebenzisa kuphela ku-trimester yokuqala. Ezinye izivivinyo ezinganconywa yilezi ithenisi, ukugijima, i-zumba noma i-aerobics.
Ukubhukuda Kungumsebenzi omuhle kakhulu wokuvivinya umzimba, ngoba uvivinya yonke imisipha yomzimba futhi ukunyakaza kwawo kunomthelela omncane, ngoba amanzi ayawukhipha. Ungakwazi ukuzilolonga "i-freestyle" noma "i-backstroke". Ingabe ukubhukuda noma i-aqua gym ingcono? Kokubili kuzuzisa kakhulu, kodwa ukubhukuda kuthola amaphuzu angcono kakhulu, njengoba kunikeza ukuxhumana okungcono, ibhalansi nokukhuthazela.
Ukuhamba nakho kuhleKungumdlalo owenziwa cishe ngaphandle kokucabanga, awudingi umzamo omkhulu futhi unezinzuzo eziningi. Isiza ukuthuthukisa impilo yenhliziyo nemithambo yegazi nokukhuthazela ngokomzimba. Ngaphezu kwalokho, kuhlale kuthiwa abesifazane abakhulelwe kufanele ukuhamba ngezinyawo okungafika kumizuzu engama-30 (ingandiswa), njengoba isiza ukwenza kube lula ukulethwa noma ikhanda lilingana kangcono ukuze kube lula ukulethwa. Noma yikuphi ukuzivocavoca kuthuthukisa isimo sengqondo, kunciphisa ukucindezeleka nokukhathazeka.
Kuphi ukuzijwayeza i-aquagym, ogwini noma echibini?
Ungakwazi ukuzijwayeza i-aquagym kunoma iyiphi indawo, kungaba ogwini noma echibini. Olwandle Sinamanzi olwandle, ngakho-ke kulula ukuntanta nokwenza ukunyakaza okunzima kakhulu. Ngaphezu kwalokho, uma uthanda lesi sisetshenziswa, kufanele ngaso sonke isikhathi bheka indawo ethulile, okuqukethe izinga lokushisa elifanayo futhi ngaphandle kwamagagasi, ukukwazi ukukwenza ngaphandle kwezinkinga.
Echibini Ezinye izinzuzo zinikezwa, njengoba kuhlale kukhona amaphuzu okusekela ukwenza izivivinyo, njenge emaphethelweni echibi. Ngaphandle kwendawo yokusekela, izinga lamanzi libuye ligcinwe ekuphakameni okhalweni. Izimo ezifanele zokuzilolongela i-Aquagym kumele zibe nokujula
Izinzuzo ze-aquagym
Ukumiswa emanzini kuyinzuzo enkulu. abesifazane abakhulelwe bazizwa belula futhi bekhululekile, ikakhulukazi lapho sebeqalile ukuthwala imithwalo emhlane, i-sciatica kanye nezinkinga zobuhlungu obuphansi emuva. Umzimba wakho ulula kakhulu emanzini futhi isisindo siyancipha, uzizwa ulula.
Isibonelo, kukhona izivivinyo endaweni yokulala okulula kakhulu ukwenza emanzini, ngaphandle kokuphoqelela lokhu kunyakaza futhi kubangele ukuthi owesifazane ahlupheke amaconsi okucindezela. Ukumelana okwenziwa emanzini kuvumela i-muscle toning engcono, ngaphandle kokufaka ubunzima obukhulu emalungeni.
Kuthuthukisa ukusakazwa
Ukwenza lolu hlobo lokuzivocavoca kuyasiza ngcono ukujikeleza kwegazi, ngoba ithanda ukubuyela kwe-venous emaphethelweni. Uzozizwa ukhululeka kangcono ekuvuvukeni kwezinyawo zakho, wehlise ingcindezi emilenzeni yakho, njengoba isebenza njenge-drainer enamandla.
Elinye iphuzu esivuna yi ukwanda kwe-oksijeni yegazi. Kukhona ukugeleza okukhulu kwegazi elijikelezayo kuwo wonke umzimba, ikakhulukazi emisipha. Ngakho-ke, umbungu ubuye ube ngumzuzi walokhu kwanda komoyampilo egazini.
Yandisa i-toning
Ukuzijwayeza i-aquagym kuyasiza ithoni izindawo eziningi zomzimba, ikakhulukazi ngemuva, i-pelvis ne-perineum. Umhlane wakho uzokwazisa lokhu kuqiniswa, njengoba ingenye yezindawo ezihlushwa kakhulu, ngenxa yokuphumula kwayo ngenxa ye-hormone eyodwa, isisindo esitholwa yi-fetus noma ngenxa yokucindezela okwenziwa kukholomu yomgogodla. Ama-gymnastics ngaphambi kokubeletha kanye ne-yoga ezinye izivivinyo ezisiza ukuqinisa izingxenye zomzimba, ikakhulukazi umhlane.
Ukukhiqizwa kwe-Endorphin
Ukuhamba emanzini kufana nokuzivocavoca, ngakho-ke kuyashukumisa ukukhiqizwa kwe-endorphin, i-hormone enikeza inhlalakahle emzimbeni. I ukunyakaza okuthambile, okunensa okunomsindo opholile, ziyasiza ukuthintana nengane nomzimba.
Ukucindezeleka nokukhathazeka kuyancipha, iphinde ithuthukise imizwa futhi idale ukuxhumana kweqembu nabanye besifazane. Uma unezimpawu zokucindezeleka nokukhathazeka, ukuzilolonga imidlalo efana ne-aquagym ikhulula ama-endorphin futhi kusiza ukulwa nalokhu kuphatheka kabi.
Ungaqala kanjani ngalo mdlalo?
Uma ungowesifazane ongazange adlale imidlalo ngaphambi kokukhulelwa, indlela engcono kakhulu yokuqala ukuyenza kancane kancane futhi uqale ezinyangeni zokuqala. Umuntu kufanele qala ngokuthula, ngaphandle kokubangela ukushisa okushisayo kanye nokunyakaza okuthambile okungeqi ukushaya kwenhliziyo ngokweqile.
I-Aquagym ivamise ukwenziwa ngemonitha kanye neqembu. Amaseshini ngokuvamile amakwa ngokuthi 3 amabhlogo. Okokuqala kuvame ukufudumala, esigabeni sesibili kukhona ukuzivocavoca okulinganiselayo, ngokulinganisela, i-toning namandla. Futhi ekugcineni, ukuphefumula, ukwelula nokuzivocavoca umzimba kwenziwa.
Ungakhohlwa lezi zincomo zokuzijwayeza umdlalo ophephile. Nganoma yimuphi umzamo womzimba, kungaba yimuphi umdlalo: Ungadluli ama-beats angu-140 ngomzuzu, gwema umzamo omkhulu nokujuluka ngokweqile, isibonelo, ungadluli ku-38 °. Ungazilolongi ezemidlalo esiswini esingenalutho, wenze izivivinyo ulele ngomhlane, noma ulayishe ngokweqile umhlane ongezansi. Kubalulekile ukugxila ekwenzeni ukunyakaza ukuze kuzwakale izindawo ezihilelekile ekukhulelweni futhi ungagcini engqondweni ukuthi ukujwayela imidlalo ukunciphisa umzimba.