Aqua aerobics iko kurovedza muviri kwakadzika mumvura. Pakurovedza kwakadaro, kufamba kwechikwata kweaerobics kunoshandiswa: matanho, kumhanyira, kumatope, nezvimwewo. Pano pane mvura inonzi aerobics kwemakore gumi ikozvino. Uye pasinei nenguva yakadaro inofadza, ichiri kuzivikanwa zvikuru.
Mafaro makuru emvura aerobics
1) Hapana mitezo
Iwe unogona kuita aqua aerobics kuvanhu vose. Kana iwe usati wakabatanidzwa muhutano nekuda kwekupesana kwehutano, itai kukuvara kwemabvi kana osteochondrosis, kudzidziswa mumvura ndiyo nzira yako kune muviri wakanaka uye wakagwinya.
2) Zvakanakisisa fitness chikonzero:
- kurasikirwa nokurema;
- kuderedza uye kudzivirira kwe cellulite;
- kusimbisa kudzivirira;
- kuvandudza kushanda kwehurongwa hwose uye nhengo: mwoyo, mapapu, itsvo, nezvimwewo.
Zvose zvidzidzo zvegungwa zvegungwa zvinogona kugoverwa nenzira imwecheteyo sezvikoro zvemazuva ose, zvakakamurwa nehuwandu hwekudzidzisa hunobatanidzwa: kune vanotanga, nekuenderera mberi, nokuda kwezvakawanda. Cherechedza kuti kana iwe usati wamboita mitambo kana kuti wakazviita kwemazuva mazhinji, sarudza urovedzeri wevatangi vekutanga (veVatangi). Kudzidziswa uku hakungapfuuri maminitsi 45 uye kuchakubvumira kuti ugadzirire muviri wako zvakanaka kuti uwane hutano hwakanaka kwaari.
Dhanirokudzidzira
Aqua-Mix - chidzidzo apo iwe uchava nemukana wekuedza kutamba uye tango, uye kubvisa, asi pasi pemvura.
Aqua-Latino - chidzidzo chinokubvumira kuti udimbure (mupfungwa chaiyo uye inomiririra yezwi) mukati mekutenderera kunofadza kwe salsa, merengo uye rumba.
Simba Rokudzidzisa
Kazhinji zvidzidzo zvakadai zvinonzi Power, izvo muchiChirungu zvinoreva "simba", uye zvinogona kuitirwa kupa mutauro kumunhu wose, uyewo chikamu chakaparadzaniswa (mimba, mahudyu, nezvimwewo).
Team Training
Muchidzidzo chakadaro, mudzidzisi anoputsa avo vanobatanidzwa mumapoka kana mapoka maviri (Team, Double). Kazhinji, zvidzidzo zvakadaro zvinonakidza uye zvinobatsira kuunganidza boka racho. Kana mune hupenyu hwehupenyu husina huwandu hwekukurukurirana, unoda kuita vatsva uye vasikana, ipapo kudzidziswa kwakadaro kwauri.
Accessories
Kuti uwedzere chimwe chinhu chekusiyana kune aqua aerobics kudzidzisa, uye panguva imwe chete kuwedzera kubudirira kwavo, michina yakakwana yemafambisirwo inoshandiswa mumakwikwi ekufananidzira kwe aqua aerobics. Iyo inogona kunge yakakosha michembera, mabhanhire, zviremera zvinorema, tsvimbo, mapuranga okushambira.
Nemhando dzakadaro dze aqua aerobics, saAkou-Bhokisi, Aqua-Kik, ndiko kuti, kudzidziswa nezvinhu zvehondo zvehondo nebhokisi, kunyange magirafu anokosha anopiwa. Kupfeka magasi akadai, unogona kunzwa seLara Croft chaiye.
Complex of exercises
Dzidzirai 1.
Inotakurwa kumativi ose mumutsipa mumvura. Nzvimbo yekutanga - makumbo akaparadzaniswa pahupamhi hwemafudzi, maoko pazvikamu. Tinoshandura nemaoko edu: kutanga mumaoko, ipapo pamakumbo, uye pakupedzisira pamapfudzi. Paunenge uchiita zvinhu zvose, maoko anofanira kugara ari pasi pemvura.
Tinoita 10-15 mara.
Kudzidzira 2. Inotenderera nemoto.
Inotakurwa kumativi ose mumutsipa mumvura. Nzvimbo yekutanga - makumbo akaparadzaniswa pahupamhi hwemafudzi, maoko pamusoro bhandi. Kuti ubudise, tendeuka muviri kuruboshwe, tora mhepo kudzokera kunzvimbo yayo yepakutanga, zvino tendeukira kuno rumwe rutivi.
Isu tinoita 10-15 kutendeukira kune imwe neimwe nzira.
Kudzidzira 3. Makhi tsoka.
Inotakurwa nemafudzi ari mumvura. Nzvimbo yekutanga imakumbo pamwechete, maoko pamusoro bhandi. Isu tinosungira gumbo rekushanda 45-90 digiri muzvirevo zvinotevera: mberi, kumashure, kune rumwe rutivi.
Tinoita 10-15 mahovas (1st direction).
Cherechedza chinyorwa! Kana mushure mekunge maita nhunzi dzose mune rumwe rutivi, rambai muchirwisana mune chinotevera. Kuchinja kwebasa rinoshanda kunoitika kana mushure mokudzokorora kwose mumativi ose kunoitwa.
Dzidzirai 4.
Inotakurwa nemafudzi ari mumvura. Nzvimbo yekutanga - makumbo akaparadzaniswa pahupamhi hwemafudzi, maoko pamusoro bhandi. Isu tinoita plie: tinoita zvikwata zvekuzununguka, mabvi nenguva imwechete tarisa zvakasimba kumativi. Kufema kunodzokera kunzvimbo yayo yepakutanga.
Tinoita 10-15 mara. Kana pane masimba akasiyiwa, ita 10-15 dzimwe nguva basa rimwechete, asi squat katatu.
Dzidzirai 5. Fura.
Inoendeswa kuchiuno mumvura. Nzvimbo yekutanga imakumbo pamwechete, maoko pamusoro bhandi. Kudonha makumbo mumabvi, tinoita kurwisa mune zvese zvina: mberi, kurudyi, kuruboshwe uye kumashure.
Tinoparadza 10-15 kutuka (1 kutungamirira).
Cherechedza chinyorwa! Kana iwe mushure mokunge iwe uchiita zvese zvinorwisana mune imwe nzira, enda kune kukurwisa kune inotevera. Kuchinja kwebasa rinoshandiswa kunongoitika chete kana mushure mokudzokorora kwose kune mazano ari kuitwa
Kudzidzira 6. Kushamba mumimba.
Inotakurwa nemafudzi ari mumvura. Kutanga nzvimbo - isa maoko ako pasi, kusvikira mudumbu, zvigunwe zvinomanikidzirwa mukati mekuvhara. Ita kuti maoko ashambire uye pasi. Somugumisiro, mvura yakawanda inofanira kugara ichimanikidza mudumbu. Iyo yakatsvuka uye inokurumidza iwe uchange uchityaira, iwe unowedzera huchaita.
Tinoita maminitsi matatu.
Kudzidzira 7. Kushamba muchiuno.
Inotakurwa nemafudzi ari mumvura. Kutanga nzvimbo - isa maoko ako pasi, kumativi, zvigunwe zvakanyatsomirirwa, zvigadziko muhupenyu hwechikepe. Ita kuti maoko ashambire shure uye mberi. Muchiitiko ichi, maoko akarurama uye kuruboshwe anogona kufamba mune imwe nzira kana nenzira dzakasiyana.
Tinoita maminitsi matatu.
Iwe unoda kuwana kwete muviri wakanaka chete, asiwo gungwa remufaro here? Zvino enda mberi, kupinda mumvura!