Monga momwe mungaganizire kuchokera pamutuwu, ntchito yopanga madzi otchedwa aqua aerobics yokhazikika ikuchitidwa m'madzi. Ndi mtundu wapadera wophunzitsa umene umagwirizana ndi aliyense ndipo umalimbikitsidwa ndi anthu okalamba komanso amayi oyembekezera. Kodi ndi njira ziti zomwe aqua aerobics zovuta zimapereka? Chinsinsi chachikulu cha kupambana kwa masewera olimbitsa thupi ndi kukana kwa madzi. Yesani kukweza dzanja lanu mlengalenga ndi m'madzi, ndiyeno poyerekezera zowawa, kuyenda komwe mumapatsidwa kwambiri. Koma panthawi imodzimodziyo, madzi amakulolani kuchotsa zovuta zosafunikira ku msana ndi ziwalo, chifukwa chake maphunziro a aqua aerobics akulimbikitsidwa kwa anthu okalamba. Komanso, kuchita madzi kumathandiza kuti magazi aziyenda bwino komanso amathandiza anthu omwe ali ndi mitsempha ya varicose.
Aqua aerobics kulemera: zochitika
Kodi ndingathe kuchotsa mafuta ochulukirapo ndi madzi othamanga? Inde mungathe! Mukamachita masewera olimbitsa thupi, minofu yanu imakhala ndi katundu wokwanira chifukwa chotsutsana ndi madzi, kuphatikizapo thupi limagwiritsa ntchito mphamvu zowonjezera kutentha, chifukwa nthawi zambiri machitachita amachitika m'madzi ozizira. Choncho, pali chikoka choyaka mafuta, ndipo mumataya kulemera.
Mukamaphunzira, mungafunike zojambula zosiyana: lamba, inflatable armlets, mabomba oyandama, owonjezera, ndi zina zotero.
Kutentha kumapangidwa bwino osati m'madzi, chifukwa izi zidzathandiza kutentha minofu mofulumira komanso mofulumira. Kotero, apa pali mndandanda wa machitidwe abwino kwambiri a aerobics:
- Kuthamanga kwa mphindi khumi ndi zisanu m'madzi (mlingo wa madzi ukhale pachifuwa chanu). Kwezani mawondo anu mmwamba, manja anu asunthire monga momwe mungathere kuti muthamange.
- Miyendo yambiri imatambasula ndikuzungulira thupi lamanzere ndi lamanja. Zochita zofananazi zikhoza kuchitika podumpha
- Khalani pamphepete mwa dziwe ndi msana wanu ndi makomo anu, kwezani miyendo yanu yolunjika pamwamba kuti ikhale yofanana mpaka pansi, ndiye pansi. Chitani masewerowa pokhapokha minofu ya makina osindikizira, ndipo osati phindu la kusambira.
- Komanso, kutsamira pamphepete, kwezani miyendo yanu ndikuyendetsa miyendo ("lumo") kwa mphindi zingapo.
- Madzi akafika pamtunda wanu, yesetsani kumenyana ndi miyendo yanu, motero mutenge minofu ndi matako.
- Gwirani m'manja mwa zinthu zosasuntha (zidutswa za pulasitiki ya povu), kutsogolera manja anu pansi, kuthana ndi kukana ndikuyesera kuwaza. Kumbuyo kumayenera kukhala molunjika. Zochita izi zimapereka katundu ku minofu ya chifuwa ndi manja.
- Zojambula za chifuwachi, ntchitoyi ndi yoyenera: sungani manja anu molunjika pansi, pang'onopang'ono kuchepetsa, popanda kuwagwedeza, kutsogolo kwanu ndipo pang'onopang'ono mukondweretsenso m'mbali.
- Pofuna kulimbikitsa makina osindikizira, pitani mozama (mlingo wa madzi ku mapewa), kwezani manja anu patsogolo panu. Miyendo yonse iwiri ikugwedezeka ndikugwedeza m'mimba, kufooketsa minofu ya osindikizira, kenako pang'onopang'ono kubwerera ku malo oyambira ndikuyika mapazi anu pansi.
Kodi mungagwiritse ntchito bwanji aqua aerobics?
Malo omwe angapange aqua aerobics, monga lamulo, ndithudi kwambiri mumzindawu, kotero mtundu uwu wathanzi ukukula mofulumira. Pafupifupi onse osambira m'matawuni amapereka ndondomeko ya aqua aerobics, magulu ambiri a masewera ali ndi zida zonse zofunika kuti aphunzitse. Tsoka ilo, n'kosatheka kuchita zovuta kunyumba. Ndi ochepa omwe angadzitamande chifukwa chokhala ndi dziwe kunyumba. Komabe, palibe kukayikira kuti mudzatha kupeza malo abwino ophunzitsira.
Zonse zomwe mukufunikira kuti muyambe maphunziro anu ndi kusambira bwino, komwe mungachite bwino kuyenda mosiyanasiyana ndi kapu yampira. Monga lamulo, kuti mugule cholembera ku dziwe, muyenera kupereka chitifiketi cha thanzi. Chofunika ichi chimapereka chitetezo cha maphunziro.