Chofunika kwambiri ndi kuchita masewera olimbitsa thupi, mothandizidwa ndi minofu, ndipo panthawi imodzimodziyo kulemera kwakukulu kumachoka. Zochita zochitidwa m'madzi zimaonedwa ngati zovuta kwambiri kuposa pamtunda. Mtolo pamtsempha ndi wochepa kwambiri, umene umapangitsa kuti madzi asungunuke, kuphatikizapo machiritso, komanso osangalatsa. Kuchita madzi amadzi othamanga ndi abwino kwa iwo omwe amanyazi kwambiri, chifukwa m'madzi thupi lonse siliwoneka. Ambiri amakhulupirira kuti mukamachita mavitamini a aerobics kuti mugwirizane ndi zakudya zilizonse simukufunikira. Koma kwa iwo omwe, kuwonjezera pa kulimbikitsa minofu ndi kukhala ndi nthawi yosangalatsa m'madzi, amafuna kutaya mapaundi pang'ono, ndi kofunikirabe kutsatira zoletsa zina mu chakudya.
Malamulo oyambirira a zakudya zoyenera kapena kudya zakudya zoyenera mukamapanga aqua aerobics:
1. Zagawo zazing'ono kapena mbale za ana. Kawirikawiri, kwa nthawi yaitali pali lamulo lokhudza kugawidwa kwa zakudya zonse, zomwe ndifuna kudya chimodzimodzi. Pa nthawi yomweyo, theka lingathe kudyedwa, ndipo theka lina likhoza kusiya mpaka chakudya chotsatira.
2. Kukana zonunkhira, ufa ndi mafuta. Pang'ono mchere. Kuthetsa kwathunthu kugwiritsidwa ntchito kwa kusuta fodya, mankhwala osungirako mankhwala osungirako mankhwala ndi zosungira. Nenani ayi shuga.
3. Kugwiritsira ntchito kotsiriza kwa chakudya musanaphunzire maola 1,5 - 2. Ngati mukusowa chotupitsa pambuyo pa maphunziro, ndiye kuti muyeneranso kuchita chimodzimodzi ndi maola 2-2.5, osachepera.
4. Tsikuli liyenera kuyamba ndi kadzutsa wathanzi komanso wathanzi. Icho chidzatsimikizira chikhalidwe cha thupi lanu tsiku lonse. Chifukwa chaichi, chabwino, mwachitsanzo, oatmeal ndi lalanje kapena zinziri mazira, koma popanda mayonesi. Ngati pa kadzutsa munasankhidwa kupanikizana, onetsetsani kuti mwina mulibe shuga, kapena zomwe zilipo sizing'ono. Komanso mukhoza kumwa madzi abwino. Ndibwino kuti mupindulitse nokha, chifukwa pokhapokha mutakhala kuti muli otsimikiza 100 phindu la mankhwalawa. Komanso, mungadye zipatso, koma kumbukirani kuti mwa iwo, ngakhale zili zochepa, shuga ulipo, kotero musamawachitire nkhanza.
5. Chiwerengero cha chakudya tsiku liyenera kukhala 6-7.
Kuwonjezera pa malamulo onsewa, pali zidutswa 30 kapena 40, koma tizingoganizira zofunikira kwambiri.
Mphamvu. Nthawi zonse ndiyenera kukumbukira kuti ku magulu a madzi othamanga, thupi limagwiritsanso ntchito mphamvu, zomwe zimayenera kuti zibwererenso ndi chakudya.
Madzi . Kumwa 2 malita tsiku ndi chinthu chofunika kwambiri. Inde, wina angaganize kuti izi ndizochuluka, koma, khulupireni, ndizofunika. Madzi amayeretsa thupi ndipo amachititsa kuti thupi lizisamalidwa bwino. Musapitirire. Kutenga madzi owonjezera kumakhudza thupi.
Zagawo. Tiyenera kukumbukira nthawi zonse kuti cholinga chachikulu chakusankha zakudya ndikutenga thupi lonse. Zinthu zofunika kwambirizi zili pafupifupi pafupifupi chirichonse, koma kupatulapo maswiti ndi ma rolls, koma kudya zakudya zokha ndi malingaliro. Musamadye, mwachitsanzo, gulu lonse la nthochi panthawi imodzi. Izi zimangopweteka chiwerengerocho, koma ngati mutadya nthochi imodzi, ndiye kuti thupi lidzadzaza ndi zinthu zoyenera ndikupatsidwa mphamvu. Mfundo yaikulu - musamavulaze.
Kashi . Ngati poyamba, munaganiza kuti phala likukula, ndiye ndikanena nthawi yomweyo: izi ndizachabechabe. Ngati phala liphikidwa pamadzi, osati pa mkaka komanso popanda kuwonjezera mafuta, ndiye kuti sichiwonjezera ma calories wambiri, chifukwa ichi ndi chimodzi mwa mfundo zoyenera kudya pamene mukupanga aqua aerobics. Kuwonjezera pamenepo, phala ili ndi thanzi. Ngati siwe wamkulu wa oatmeal, yesetsani kuwonjezera apulo kapena zipatso zouma. Chowonadi n'chakuti mapiriwa ali ndi "chakudya chotalika", omwe amatengeka pang'onopang'ono, motero amapereka mphamvu ya mphamvu, zomwe zingakhale zokwanira ngakhale usanadye chakudya chamasana.
Makhalidwe abwino . Komanso chofunika kwambiri ndi maganizo. Panthawi ya chakudya, musawonere TV kapena kuwerenga bukhu. Akatswiri amalangiza nthawiyi kuti aganizire ntchito yokha. Chinthucho ndi chakuti ngati mutangokhalira kuganizira ubongo kuchokera m'mimba mwathu, mukhoza kudya pang'ono kuposa momwe mukufunikira. Choncho, mukamadya, muyenera kuganizira pa phunziroli basi. Ngati zonse zikutuluka, ndiye kuti simudzazunzidwa ndi chikumbumtima kuti mudye gawo lopambanitsa, ndipo chifukwa cha zimenezi, mapaundi owonjezera.
Uchi. Mukamachita mavitamini a aerobics, muyenera kudya zakudya zopatsa mwamsanga. Mwachitsanzo, wokondedwa. Lili ndi zinthu zonse zofunika zothandiza. Ndipo mungathe kudya mwakachetechete atatha maola 2.5 (panthawi ya kuchira) mutaphunzitsidwa, mopanda mantha kuti mutenge mapaundi owonjezera. Pambuyo pa kuphunzitsidwa ndikofunikira kubwezeretsanso zinthu zomwe zili m'thupi. Njira yosavuta, yomwe ngakhale aphunzitsi ndi akatswiri othamanga amagwiritsa ntchito, ndikutenga multivitamins.
Mowa. Pewani kumwa mowa. Monga iwo akunenera, pamene chochitika china, ndiye, ndithudi, mukhoza kumwa. Koma nthawi zonse ndiyenera kukumbukira kuti mowa uli ndi makilogalamu ambiri, omwe angasangalale "kuyenda" m'thupi mwako ndikukhala pamalo abwino. Ngati munabwerabe chisankho cholembapo kanthu, ndiye kuti mungathe kuchepetsa kapu imodzi ya vinyo. Zikakhala choncho, zikondwererozi zikadzakwera ndipo vodka imaonekera patebulo, ndibwino kuti mupume pantchito yomweyo. Pambuyo kumwa zakumwa izi zimaphatikizapo kuchuluka kwa zakudya zopanda pake. M'mawa kudzakhala kotheka kumvetsa kuti maphunziro onse a aqua aerobics anawonongedwa.
Kupuma . Ngati kusukulu kwa aerobics musanayambe kusambira kwaulere, muyenera kumasuka komanso kusangalala. Chifukwa kupanikizika kumakhudza kwambiri thupi lonse, komwe kumabweretsa mavuto m'thupi. Pochita aqua aerobics, izi siziloledwa.
Kuwonjezera pa malamulo onse, muyenera kudzikonzekera. Ndipotu, ngati mumadya bwino ndikutsatira chakudya chilichonse mulimonse simungathe kudikira. Ndipo pofuna kupeza kulemera kwina ndi kuwonjezera kupsinjika.