Aqua aerobics ndi maphunziro olimbitsa thupi m'madzi. Pa maphunziro oterowo, kayendetsedwe kake ka aerobics kamagwiritsidwa ntchito: masitepe, kudumpha, kutsetsereka, ndi zina zotero. Pali madzi aerobics kwa zaka 10 kale. Ndipo ngakhale nthawi yochititsa chidwi yotere, idakali yotchuka kwambiri.
Ubwino waukulu wa madzi aerobics
1) Palibe malire
Mukhoza kupanga aqua aerobics kwa aliyense. Ngati simukulimbitsa thupi chifukwa cha kusagwirizana ndi thanzi, kaya muvulaze bondo kapena osteochondrosis, kuphunzitsidwa m'madzi ndi njira yanu yopita ku thupi lokongola ndi labwino.
2) Chotsatira chabwino cha thupi:
- kupweteka;
- kuchepetsa ndi kupewa cellulite;
- kulimbikitsa chitetezo;
- Kupititsa patsogolo kayendetsedwe ka machitidwe ndi ziwalo: mtima, mapapo, impso, ndi zina zotero.
Maphunziro onse ogwiritsira ntchito madzi a m'madzi amatha kupatulidwa mofanana ndi kawirikawiri makalasi, ogawanika ndi msinkhu wophunzitsira wogwira ntchito: oyambitsa, kupitilira, kuti apindule. Dziwani kuti ngati simunayambe kuchita maseŵera kapena kuchitapo kanthu kwa nthawi yaitali, sankhani maphunziro oyambitsa (kwa Oyamba). Maphunzirowa sapitirira mphindi 45 ndipo adzakuthandizani kukonzekera bwino thupi lanu kuti mukhale ndi thupi labwino.
Maphunziro a masewera
Sakanizani - phunziro pamene mudzakhala ndi mwayi wovina ndi tango, ndi kumenyana, koma pansi pa madzi.
Aqua-Latino - phunziro lomwe limakulolani kuti mulowe (mwa mawu enieni ndi ophiphiritsira a mawu) kupita ku masewera olimbitsa thupi a salsa, merengo ndi rumba.
Mphamvu Yophunzitsa
Kawirikawiri maphunziro amenewa amatchedwa Mphamvu, yomwe mu Chingerezi imatanthauza "mphamvu", ndipo ikhoza kuyeserera kupereka thupi lonse, komanso mbali yake (mimba, ntchafu, etc.).
Team Training
Phunziroli, wophunzitsa amathyola magulu awiri kapena awiri (Team, Double). Kawirikawiri, maphunziro amenewa ndi osangalatsa komanso amathandiza gulu. Ngati mumoyo wamba mulibe chiyanjano chokwanira, mukufuna kupanga anzanu atsopano ndi abwenzi, ndiye kuti mukuphunzitsani.
Zida
Pofuna kuwonjezera chigawo cha mitundu yosiyanasiyana ku maphunziro a aqua aerobics, ndipo panthawi imodzimodzi kuti awonjeze mphamvu zawo, zipangizo zamagetsi zimagwiritsidwa ntchito m'magulu olimbitsa thupi ku aqua aerobics. Zikhoza kukhala zamtengo wapatali, mabotolo, othandizira kulemera, timitengo, matabwa osambira.
Kwa mitundu yotere ya aqua aerobics, monga Aqua-Box, Aqua-Kik, ndiko, kuphunzitsa ndi zida zankhondo ndi bokosi, ngakhale magolovesi apadera amaperekedwa. Kuvala magolovesi amenewa, mukhoza kumverera ngati Lara Croft weniweni.
Zovuta kuchita
Kuchita 1.
Amanyamula mozungulira khosi m'madzi. Malo oyambira - miyendo imagawanika pambali pa mapewa, manja pamagulu. Timapanga zozungulira ndi manja athu: choyamba m'manja, kenako pamapiri, ndipo pamapeto pake pamapewa. Mukamachita zozungulira zonse, manja ayenera kukhala pansi pa madzi nthawi zonse.
Timachita nthawi 10-15.
Kuchita masewera olimbitsa thupi 2. Kutembenuka ndi nthenda.
Amanyamula mozungulira khosi m'madzi. Malo oyambira - miyendo imagawanika pambali pa mapewa, manja pa lamba. Kuti mutuluke, mutembenuzire thupi kumanzere, mutenge mpweya kumalo ake oyambirira, kenako pita kumbali inayo.
Timachita 10-15 kutembenukira mbali iliyonse.
Kuchita masewero 3. Makhi mapazi.
Zimatengedwa ndi mapewa m'madzi. Malo oyambira ndi miyendo pamodzi, manja pa lamba. Timagwedeza miyendo 45 mpaka 90 mwachangu: kutsogolo, kumbuyo, kumbali.
Timapanga mahoti 10-15 (1 malangizo).
Chonde chonde! Mutangotha ntchentche zokha pokhapokha mutapititsa ntchentche kumbali imodzi, pitani ku chiwonongeko chotsatira. Kusintha kwa mwendo wothandizira kumachitika kokha pokhapokha kubwereza mobwerezabwereza kumadera onse akuchitidwa.
Kuchita masewera olimbitsa thupi 4.
Zimatengedwa ndi mapewa m'madzi. Malo oyambira - miyendo imagawanika pambali pa mapewa, manja pa lamba. Timapanga plie: timachita masewera olimbitsa thupi, mawondo nthawi yomweyo amayang'ana mbali zonse. Mpweya umabwerera ku malo ake oyambirira.
Timachita nthawi 10-15. Ngati pali mphamvu zotsalira, chitani nthawi 10 mpaka nthawi yochita masewera olimbitsa thupi, koma katatu katatu.
Kuchita masewera olimbitsa 5. Mathithi.
Zimatengedwa kupita m'chiuno m'madzi. Malo oyambira ndi miyendo pamodzi, manja pa lamba. Kugwedeza miyendo pamabondo, timayambitsa zida zonse 4: kutsogolo, kumanja, kumanzere ndi kumbuyo.
Timapereka mazunzo 10-15 (1 malangizo).
Chonde chonde! Pokhapokha mutachita zovuta zonsezi, pitirizani kuwonongeko. Kusintha kwa mwendo wothandizira kumachitika pokhapokha mutabwereza mobwerezabwereza kumbali yonse
Kuchita masewera olimbitsa thupi 6. Kutaya mimba.
Zimatengedwa ndi mapewa m'madzi. Kuyamba malo - ikani manja anu mmimba, m'mimba, zala zikuphatikizidwa mulolo. Pangani manja ndikukwera mmwamba. Chotsatira chake, madzi ambiri amayenera kupanikizika m'mimba nthawi zonse. Wowonjezereka ndi wofulumira iwe udzakhala ukuyendetsa galimoto, momwe iwe udzakwaniritsire kwambiri.
Timachita maminiti 1-3.
Kuchita masewera olimbitsa thupi 7. Kusisita m'chiuno.
Zimatengedwa ndi mapewa m'madzi. Kuyamba malo - ikani manja anu pansi, kumbali, zala zolemerera, mitengo ya palmu mu mawonekedwe a ngalawa. Pangani manja akukwera mmbuyo ndi mtsogolo. Pankhaniyi, manja abwino ndi kumanzere amatha kuyenda kumbali imodzi kapena m'njira zosiyanasiyana.
Timachita maminiti 1-3.
Kodi simukufuna kupeza thupi lokongola, komanso nyanja yosangalatsa? Kenaka pitani, mumadzi!