Indlela Amanzi Ahamba Ngamandla Ne-Aerobic Fitness
Ukuhamba kwamanzi kuyindlela elula, ephumelelayo, ephumelelayo emithonjeni engasetshenziswa echibini, echibini noma ngisho nasolwandle. Ukuhamba kwamanzi amanzi kungahlinzekela i-aerobic yokuzivocavoca kakhulu, futhi amanzi anikezela ukuphikiswa emoyeni, ngakho-ke uqinisa futhi uvuse imisipha njengoba uhamba ngamanzi.
Uma ungumuntu omusha wokuzivocavoca, uMaryBeth Pappas Baun, uMnu. Ed., umbhali we "Amazing Works Waterouts" (Qhathanisa amanani) uncoma ukuthi uqale kancane kancane ngemizuzu emihlanu yokuhamba kancane emanzini ajulile.
Emasontweni amaningana, kancane kancane vusa ijubane lakho futhi uthuthukise okungenani amaminithi angu-20 ngeseshini.
Nakuba akudingeki ube nemishini ekhethekile yokuhamba ngamanzi, izinto ezilandelayo ziyasiza:
- Izicathulo zamanzi zivikela izinyawo zakho futhi zikunikeze ngaphezulu.
- Amagilavu ewebhu anikezela ukunyakaza okukhulu kwezingalo zakho.
- Amabhande amabhande aqinisela wena futhi akugcine uhamba ngokuhamba okujulile kwamanzi, lapho izinyawo zakho zingathinti khona phansi.
Indlela Yokuhamba Amanzi
- Ema emanzini ajulile emisipha yakho yezinsikazi, isisindo esibheke phansi, izintambo zithatha kancane ukumbamba umgogodla wakho endaweni, amahlombe emuva, nesifuba siphakamisiwe (isikhundla sokungathathi hlangothi). Ukuhamba emanzini amathunjini ahlinzeka ukuphikiswa okungaphezulu nokusebenza okunzima kakhulu.
- Hamba ngendlela ongayenza ngayo emhlabeni, ubeka phansi isithende sakho kuqala bese uhamba ngebhola lonyawo lwakho. Ungahambi ngezintambo zakho. Gcina imhlane yakho iqondile futhi isisu sisuke.
- Hamba phambili izinyathelo eziyisishiyagalombili, bese ubuyela izinyathelo ezine ukuze uhlanganise amaqembu ahlukahlukene e-muscle.
- Pushisa izingalo ngokuqondile futhi ubuyele ezinhlangothini zakho njengoba uhamba. Vula izandla zakho njalo ukuze izintende zicindezele amanzi.
- Sebenzisa izingalo zakho ngokumelene nemilenze yakho: Uma uqhubeka phambili ngomlenze wakho wokunene, ulethe ingalo yakho kwesokunxele phambili, futhi ngokuphambene.
Izinguquko Emanzini Ukuhamba
- Ukuphakamisa amadolo akho ngaphezulu kuzokwandisa amandla okuzivocavoca.
- Hamba phambili futhi ubuyele ngezinyathelo ezimfushane, izinyathelo ezinde, izinyathelo ezijwayelekile, noma ukukhalwa kwezinyathelo.
- Hambisa iphethini yombuthano noma isikwele. Qiniseka ukuthi uya kuzo zombili izinkombandlela ukulinganisela izidingo emzimbeni wakho.
- Uma usulungele ukwandisa amandla, hamba ngokuthatha izinyathelo ezinkulu kakhulu, ezilawulwayo noma uboshiwe ngokususa ngenyawo yakho yangemuva ukuze unqamule phansi echibini phakathi kwezinga.
Amathiphu amaningi okuhamba ngamanzi
- Njenganoma yikuphi ukuzivocavoca kwe-aerobic, qala ngokufudumala-up futhi uqedile nge-cool-down. Ukwehlisa emva kokufudumala kulula kumanzi.
- Phuza uketshezi oluningi: ngaphandle kwalo, cishe uzokhipha amandla emzimbeni nakuba uhaqwe ngamanzi.
- Uma ungaphandle, khumbula ukugqoka isikrini selanga!