Apo masvingo anobatsira
Kudzidzira mudziva uye mumvura yakazaruka zvakafanana zvinopisa makirori uye kusimbisa masimba. Asi mubhedheni zviri nyore kuverenga kure, kureva kureba kwetsika uye kugovera mauto ako. Kudzidzisa kwakakomba mumvura kunoda kugadzirira. Pasina nzira yekushambira nekufema kwakakodzera, zvakaoma kukurira kunyange mbira. Kana iwe ukashanyira dziva kwemwedzi inoverengeka, usangotanga "kushambidza", asi nguva dzose, kanenge kaviri pavhiki, uchienda kunoshambira, uye mune imwe nyika, usina kuputika, kushambira nekwenyuka nekukura kwemaawa 1, edza basa rinorongwa. Kana basa iri richiri rakaoma kuti iwe uite, iwe unogona kushambira, kushandura necheputike: pamwe nemamita makumi mashanu ega imwe neimwe, kana mamiriyoni 75 nemukati, 25 nechishushi.
Isa zvinyorwa zvakanyanyisa pagungwa: vashandi vanoshambira vanosimbisa kuti zviri nyore kufamba mumvura yemunyu uye unogona kukura nekukurumidza. Zvisinei, kudzidziswa mumvura yakashama, unofanira kufungisisa zvakawanda zvezvimwe zvinhu. Izvi zvinowanzova hurombo hwakanaka hwemvura, uye kuonekwa kwakadzika mukati mawo (pavhareji inenge mita imwe), uye kuvapo kwemvura, mafungu, algae ... Kusiyana kunonyanya kukosha ndiko kutonhora kwemvura. Iyo yakakwana yekushisa kwemvura yekudzidzira muviri inosvika 27-28C (inotsigirwa mumadzika ekugezera). Mune miviri yakazaruka yemvura, mavhareji emvura inopisa mukati mezhizha haapfuuri 25-26C, uye dzimwe nguva inowira pasi pe 24C. Mukuwedzera, kutonhora kwemvura pamusoro pepanyika kunogona kuparadzana ne 1-2C kubva kutsivho pakadzika kwe 1-2 m.
Kudzidziswa mumvura yakashama kunoda mitemo inokosha:
1. Kuramba uchidziya pamusoro penyika uye kuwedzerwa kunopisa mumvura.
2. Gadzira kupedza muviri munguva, asi ita kuti iwedzere.
3.Dza kubva pakudzidziswa nechepasi kutonhora kwemvura nemhepo, kuti urege kudzivirira muviri wose.
4.Kuziva kunze kwekuvharavha uye kuongorora urefu hwekuti iwe unofamba zvakadini, shandisa zvinotevera kuverenga: 40 kurohwa - iyi inenge mamita gumi kana imwe dziva (kune vanofamba-famba vari kushambira).
5. Kuti uite maererano nemirairo yakapiwa, iva nechokwadi chekusimudza musoro wako wose marita 5-8.
Aqua aerobics inopa maitiro akawanda asingatsvaki zvigadzirwa, izvo zvaunogona kuita pasina murayiridzi uye kwete chete mudziva. Paunotanga kudzidzira kuzvimiririra, yeuka kuti nekuda kwekusiyana kwezvakatipoteredza, kudzidzira mumvura kwakasiyana nezvinoitwa muimba. Izvozvo zvinoratidzika zviri nyore pamunda zvingave zvisingaitike mumvura. Pashure pezvidzidzo zvishomanana nemudzidzisi, iwe unofanirwa kunzwa manzwiro aya. Kune vanotanga nevaya vasingazivi kushambira, zviri nani kudzidza gymnastics mumvura mumvura isina mvura, chiuno-yakadzika kana pamusoro pebhokisi. Kuti ruzivo rwuve runoshanda, zviri nani kuita zvishoma nezvishoma uye nehukuru yakakura (somuenzaniso, unyoro husina maoko nemaoko) kana kuti nokukurumidza uye nediki duku (semuenzaniso, kuderera kwakadzika nekununurwa kwemakumbo nemaoko). Asi mavhareji anomhanyira nemavhareji emagitude - kwete "goridhe zvinoreva" ye aquafitness: kufamba ikoko kunopa mutoro muduku. Pedzisa kushanda nekutambisa maitiro ezvidzidzo zvemasimba, nguva imwe neimwe inopera munzvimbo yekupedzisira kwemaminitsi makumi matatu. Inogona kuitwa zvose mumvura uye panyika.
Vhura mvura yekudzidzisa
Iyo cardiorespiratory system inoshanda, inotungamirira uye ichibvisa mishonga yehudyu, mitsipa yemakumbo nemafudzi. Kutanga nzvimbo: maoko pamakumbo, mapindu anotungamirirwa kuhudyu, makumbo akabatana nehupamhi zvakaparadzana, dzoka zvakare. Kumhanya kwepasi, kumakumbo makumbo, uye maoko akapararira. Dzokera kunzvimbo yekutanga uye dzokorora. Ita nekukurumidza nekukwirira kwemadiki kana kuti zvishoma nezvishoma nehupamhi yakakura uye kusimbiswa pakuderedza makumbo.
Swing the press
Uturu hwemutsara, kumashure, makumbo nemaoko anobata. Simudza maoko ako kumativi kuti ugare wakaenzana. Pfugama mabvi ako pachipfuva uye woisa musana wako pamusoro pemvura, uchidzora makumbo ako. Zvakare, uzvikwevera kubhokisi, zvisimudze zvakananga uye dzokorora. Pakati pemvura yakadzika, ita chiito mune bhandi.
Tinozorora
Relax the muscles of the back and neck. Kutakura tsoka dzako kufamba, sezvinorwarisa, rara pamvura pamusana wako, maoko akaparadzaniswa. Kana iwe uri mumabhanhire, fungidza mabvi ako uye "gara pasi" mumvura nechemberi, maoko anoomesa pamberi pako mu "lock". Zvino tendeukira kumativi ako, maoko anotambanudza pamusoro pemvura mberi, chengeta tsoka dzako "kushambira" nemakumbo. Tambanudza, uchiedza kururamisa musana. Famba zvishoma nezvishoma. Pamberi pegomba (mune dziva) kana gumbo rakasimba, raunogona kuvimba (murwizi, gungwa, gungwa) mumvura, unogona kuita mamwe maitiro.
Tevedzera mahara
Uturu hwechiuno, zvigaro uye basa rekudzokera shure. Simuka kuitira kuti mvura iri pabhokisi rako kana chiuno. Nyora mativi, musana wakarurama, makumbo pamwechete. Zvimwe, tora makumbo akajeka zvakare. Vamutsire, vasina kupfugama mucheka kumashure, nekuda kwemisungo yemashure, kumashure kwehudyu uye kumashure. Ita 2-3 masheji ezvinyorwa zvinomwe zvekare (zvichienderana nekugadzirira).
Tinobvisa "akatasva bhiza"
Uturu hwemakumbo hunoshanda, pamwe chete nechokunze nechomukati chechidya. Kubata rutivi nemaoko ako, shandisa dzimwe nhunzi netsoka dzako kumativi (zvigunwe zvinotarisana mberi). Ita 2 masheji e-10-12 akadzokorora.
Kunyanya
Mishonga yemapfudzi, kumashure uye pepa basa. Simira parutivi, kuitira kuti mvura iine chiuno-yakadzika, zorora nemaoko ako, makumbo akafukidzwa nemapapiro akasiyana, muviri unofamba mberi. Ita pfuti-ups: 2-3 seti yezvinyorwa zvinomwe zvekare. Izvo zvisingatauriki, bhora uye mateti zvinogonawo kushandiswa senzira yekudzidzira mumvura.
"Kunyura" lifebuoy
Iko kune maitiro emashandi emuhudyu, misumbu yemashure (sarudzo 1); tsvina dzemaoko, mapepa, shure, press (chisarudzo 2). Sarudzo 1. Tora zviduku zviduku zvakasimba uye umire mumvura pachipfuva kana chiuno. Isa denderedzwa pamusoro pemvura, uibate nemaoko ako, zvishoma nezvishoma uchinge uchinge uchinamatira mabote ako kumativi. Pakuzorora, pfugama pamudenderedzwa, uchiedza kuzvidiridza pasi pemvura, uye panguva imwe chete udzike kubva mumvura, uchiparadzira makumbo ako kumativi. Taurai nguva yekukanda maruva kunze kwemvura. Ita 2-3 masheji ezvinyorwa zvinomwe zvekare. Chokusarudza 2. Ita mumvura pachipfuva. Tora denderedzwa kumativi ekumucheto kwezasi, makumbo akapararira zvakaparadzana. Tsoka dzakaoma pasi. Pakuzorora, chengetedza denderedzwa, uchiedza kumiridza muhafu kusvika kumvura. Ita 2-3 masheji ezvinyorwa zvinomwe zvekare.
Tinosundira mattress air
Iyo cardiorespiratory system inoshanda, pamwe chete nemisungo yezvigaro, mahudyu, shure uye maoko. Kumbira mumwe munhu kuti avete pamhepo. Isa maoko ako pamucheto wayo, zvinyenyeredze muviri. "Mhanya", pamwe nekukotama makumbo mumabvi uye kuvakwevera kubhokisi uye nekuedza kusvetuka kubva pamvura nemigomo (sekunge "kuvamanikidza" mumvura shure kwako). Kurumidza kuchinja makumbo ako, uchiedza kusundira mateti ne "mutasvi" mberi.
Pamusoro pechitsiko chefashoni
Iwe unokwanisa kudzidzisa kwete mumvura chete, asiwo pairi (kunyange zvakadaro, kune vanotanga, kushambira mukugadzirirwa kwakadaro kunenge kusingaitiki). Kune zvakawanda "nzvimbo" yemitambo iripo pazororo uye inogona kuwedzera mafungiro akanaka nekuvandudza chimiro chako. Izvi ndezvipi zvakasiyana-siyana zvechikepe kana mvura yekuputika. Mune zvimwe zviitiko, mutambi ari pabhodhi anokwira chikepe chakanaka (wakeboarding, wakesurfing), mune vamwe - "anotungamirira" kite (kiteboarding), mubato rechitatu rinotungamirirwa nemhepo (kutsvaira), uye yechina - mairi (kunyanya kudukuwa nhasi i windsurfing ). Izvozvo ndezvorudzi rwekutamba neyairi. Iwe, semutungamiri, tungamira chikepe chako chiduku uye utarise zvakajeka chimwe nechimwe chekufamba kwayo.
Panguva yekupamba, mapoka akasiyana-siyana emasumbu anobatanidzwa. Paunomuka pabhodhi uye ukasimudza chikepe, misungo yemakumbo, mahudyu nemaoko anobata. Apo iwe unobata mhepo uye uchitonga chikepe, mutoro mukuru unowira pamutsara uye kumashure ... Kambani kaduku inopedzwa mumhepo inowanika mhepo yakakwana kukwanisa kuvandudza mufananidzo. Uye mishonga ichauya mumatare mushure memavhiki maviri ekugara achidzidziswa. Makirasi nemhepo yemitambo yemiti haisi kungoita chimiro chakanaka, asiwo inonyanya kuchinja mamiriro emuviri wose: kune vakawanda, zvichibva pamigumisiro yemvura yegungwa nemhepo, munguva pfupi pane mhuno nemukamwa. Uye zvechokwadi, tani yakanaka - sechipo!
Windsurfing for land
Kana ukaronga kupedza mhepo munguva yezororo iri kuuya, unogona kutanga kudzidzira iye zvino. Iyi ndiyo mitambo yakaoma uye yeumhizha. Kuchengetedza zvakanaka, kudzidziswa kwakasimba kunodiwa kukudziridza kuchinja, kutsungirira, kubatana. Vatangi vemunharaunda vanobatsirwa kubva pane zvinotevera.
1. Kutarisa misungo yemapfudzi nemutsipa.
Mira wakarurama, zvino tora ruoko rwako rworuboshwe mushure memusoro wako uye unomubata nzeve yako yekunze. Dhonza musoro kuruboshwe rweruboshwe. Bhenesa ruoko rworuboshwe muhomwe uye udonhe pasi. Tora kwemaminitsi mashomanana. Uine musoro wakakomberedzwa, chengetedza shure kwako.
2. Kutambanudza kwemafupa ekudzivirira emapfudzi.
Mira wakarurama, simbisa ruoko rwako rworuboshwe mushure memusoro wako ugoisa pakati pemapfudzi ako. Bata ruboshwe rworuboshwe neruoko rwako rworudyi ugoenda kumucheto wemuviri. Bata munzvimbo yekupedzisira kwemasekondi mashomanana.
3. Simba rinotakura bhandi refudzi uye musikana wemimba.
Isa pasi kurudyi rwako. Simudza mutumbi kubva pasi, uchinge uchinge uchinge uchinge uchitenderera mberi nechepamusoro pacho nechekunze kwerutsoka rworudyi. Isa ruoko rwako rworuboshwe pachipfuva chako. Kubva munzvimbo iyi, simudza rutsoka rworuboshwe rwakafanana nemuviri uye urideredze. Chengeta muviri wakananga, mapepa haafaniri kukotama kana pasi. Ita zvishoma kudzokorora gumi, ipapo udzoke uye uite aqua aerobics muviri - kutsungirira maitiro, kushanduka uye kushanda kune rumwe rutivi.