Indlela Yokuhamba Kwemanzi Ngamandla kunye ne-Aerobic Fitness
Ukuhamba kwamanzi ngumsebenzi olula, osebenzayo, ochaphazelekayo ongaphantsi onokukwenza kwidibi, echibi, okanye nakwi-ocean. Ukuhamba kwamanzi ahamba phambili kunokubonelela nge-aerobic yokuzonwabisa, kwaye amanzi anika ukunyanzelwa komoya, ngoko uqinisa nokwakha isisu njengoko uhamba ngamanzi.
Ukuba unomtsha wokusebenzisa inkqubo, uMaryBeth Pappas Baun, uMnuEd., Umbhali we "Amazing Works Waterouts" (Qhathanisa amaxabiso) uncoma ukuba uqale ngokuthe ngcembe ngemizuzu emihlanu yokuhamba ngokukhawuleza emanzini anzulu.
Emva kweeveki ezimbalwa, khulisa isantya sakho ngokukhawuleza kwaye ukwakhiwa okungenani imizuzu engama-20 ngeseshoni.
Nangona akudingeki ukuba ube nezixhobo ezizodwa zokuhamba ngamanzi, ezi zinto zilandelayo zincedo:
- Izicathulo zamanzi zikhusela iinyawo zakho kwaye zinike ngakumbi.
- Iiglavu zewebhu zinika ubungqina obuninzi bokunyakaza kweengalo.
- Amabhande amabhinqa anokuzinzisa kwaye akugcine uhamba ngokuhamba kwamanzi amaninzi, apho iinyawo zakho zingathinti umhlaba.
Indlela yokuhamba kwamanzi
- Yima emanzini anzulu-mzi kunye nesisu sakho esiswini, u-tailbone ubhekise kumgangatho, izikhwebu zithintela ngokukhawuleza ukuba ulungele umlenze wakho kwindawo, amahlombe emva, kunye nesifuba esiphakamisiweyo (ukungathathi hlangothi). Ukuhamba emanzini asiswini kubonisa ukunyanzeliswa kunye nokusebenza okunamandla.
- Hamba njengoko uhamba emhlabeni, ubeka isithende sakho kuqala uze uqhube ngebhola lwakho unyawo. Musa ukuhamba kwii-tiptoes zakho. Gcina imbuyiselo yakho ngqo kunye nesisu seesisu.
- Hamba phambili phambili amanyathelo asibhozo, ubuyele emva kwamanyathelo amane ukuveza iindidi ezahlukeneyo zama-muscle.
- Pushisa iingalo eziphambili kwaye ubuyele emacaleni akho njengoko uhamba. Jikela izandla zakho ngelo xesha ukuze iintendelezo zicinezele amanzi.
- Sebenzisa iingalo zakho ngokuchasene nemilenze yakho: Xa uhamba phambili nomlenze wakho wokunene, yisela ingalo yakho yesobunxele phambili, kwaye ngokulandelelana.
Utshintsho kwi-Walking Water
- Ukuphakamisa amadolo akho ngaphezulu kuya kwandisa ubungakanani bomsebenzi.
- Hamba phambili kwaye uphindele ngamanyathelo amfutshane, amanyathelo amade, amanyathelo aqhelekileyo, okanye ukukhaba.
- Hambisa kumzekelo wesangqa okanye isikwere. Qinisekisa ukuba uye kwimiba yomibini ukulungelelanisa iimfuno zomzimba wakho.
- Xa ulungele ukwandisa amandla, umda ngokuthatha amanyathelo amakhulu, alawulwayo okanye ubophe ngokuchukumisa ngeenyawo zakho zokubuya ukuze unqamle i-pool floor phakathi kwamanqanaba.
Amanqaku amaninzi okuhamba ngamanzi
- Njengokuba naluphi na umsebenzi osebenzayo, qalisa ngokufudumala kunye nokugqiba nge-cool-down. Ukulungiswa emva kokufudumala kulula kumanzi.
- Phuza kakhulu umbane: ngaphandle kwayo, unokuthi ungancibilikiswe nangona ujikelezwe ngamanzi.
- Ukuba ungaphandle, khumbula ukugqoka i-sunscreen!