Ukubhukuda kuvame ukucatshangwa njengokusebenza komzimba- kuyinselele inhliziyo yakho namaphaphu njengoba uhamba ngokuphindaphindiwe ubude bechibi, ugijimela lezo ziphepho. Kodwa ukubheka ukubhukuda njengokusho komzimba kuphela ukuthengisa umsebenzi kufushane. Uma uhamba ngamanzi, ukunyakaza okukodwa okwenzayo kusebenza ngokumelene nokumelana kwemvelo kwamanzi ngokwayo-zonke izimpande, zonke izidonsa, zonke ukukhahlela, nokushaya, kudinga ukuba uchithe amanzi emzimbeni wakho, uphephe ngaphandle.
Lokho, ngokwayo, kunikeza ithuba lokuthuthukisa ukukhuthazela kwemisipha. Kusho futhi ukuthi ungakwazi ukuhlela imizila yokusebenza ukuze ukwandise umphumela wokuqeqeshwa wokumamatheka, ukusebenzisa amathuluzi kanye nokuhlanganiswa kwezintambo kanye nokuzivocavoca umzimba okusekela umzimba ukuze uthuthukise amandla.
"Ukuze uzuze amandla, ungenza izinto ezihlukahlukene," kusho uKim Evans, i-Fitness Specialst futhi uqinisekisile umqeqeshi wempilo yeqembu, ngokukhethekile kuzo zonke izinhlobo zokuqina emanzini e-Spring Lake Community Fitness ne-Aquatic Center. "Uma uvele nje ubhukuda, uzothola amandla angaphezulu noma aphansi emzimbeni ngokuhlukanisa ukuzivocavoca kwakho, wenze ukuqeqeshwa komzimba okungaphezulu nje kokudonsa nokuqeqeshwa komzimba okuphansi kuphela. Ungathola amandla ngokuhamba ngokuqondile, 'ukuhambisa umzimba wakho emanzini endaweni yokuma. Ngokwesibonelo, ungenza ukuhamba kweqaqa noma ukuhamba kweqaqa emanzini angajulile noma ajulile, okunciphisa kakhulu noma okuphumelelayo kunokubhukuda, engeza ukumelana okukhulu . "
Kunoma yikuphi, u-Evans ubonisa ukuthi izesekeli ezivamile zokubhukuda, njengezikhawu zokudoba, ukubhukuda, ukudoba ama-paddles, ngisho nama-noodle we-pool, kungandisa umzamo wokuqeqesha ukuphikiswa. Cabanga ngalokhu-uma uhamba kahle ngokwengeziwe emanzini, kube lula ukuqeqeshwa kwakho.
Ngokufanayo, kancane kancane uhamba emanzini, ukuqeqeshwa kwakho kuba nzima kakhulu. Amathuluzi afana ne-kickboards kanye nokubhukuda ama-fins enza ukushaywa noma ukunyakaza kwakho kungasebenzi kahle ngokwandisa indawo yomzimba wakho, ukuphoqa ukuba usebenze kanzima ukusika amanzi. Umphumela uwukusebenza okuqinile, wokwakha amandla.
Kunezindlela eziningi zokufaka amandla amandla emsebenzini wakho wokubhukuda. Cabanga ngalokhu okusikisela okulandelayo, bese uthola ubuciko njengoba uhlakulela ukusebenza kwakho kokubhukuda.
I-Lap Swimming Workout yokwakha Amandla
Ukuze uthole amandla ngokusebenzisa ukuzivocavoca okusetshenziselwa ukubhukuda kuphela, kubalulekile ukugxila ezintweni ezintathu: ukuqina komsebenzi, ukumelana, nokuhlelwa kohlelo. URob Jackson, umqeqeshi womuntu siqu, umqeqeshi wokudla okunomsoco, no-Ironman Athlete bakhombisa ukusebenzisa ama-paddles okubhukuda, njenge-Speedo's Power Paddles, ukuze enze ukuphikiswa okuningi ngesifo ngasinye.
"Ukuphikisa okuningi kudinga amandla amaningi ukudonsa indlela emanzini," kusho uJackson, enezela ukuthi ifomu lakho libaluleke ngempela. "Kudingeka uqiniseke ukuthi imisipha enkulu ye-back yakho yenza ingxenye enkulu yomsebenzi. Uma uzizwa amahlombe akho ecula ngaphambi kwakho, ubhukuda ngesimo esibi." Qinisekisa ukuthi udonsa emanzini ngemuva kwakho, kunokuba uphonse ngamagxa akho.
Ukuthuthukisa amandla, ikakhulukazi amandla omzimba ophezulu, uJackson unikeza umsebenzi olandelayo:
- Ukubhukuda kwama-freestyle angama-100, kugxile efomu
- Amasekhondi angu-30 aphumula
- Amamitha angu-50 ukukhahlela kuphela, ngaphandle noma ngaphandle kwekhadibhodi ukuze uthole usizo
- I-breaststroke yamamitha ayi-50, egxile efomu
- Amasekhondi angu-30 aphumula
- Ukushaywa kwesandla ngamamitha ayi-100 usebenzisa ama-paddles, gxila kuphela emzimbeni ophezulu; ungabeka i-buoy emkhatsini wemilenze yakho ukuze usize ugcine izinyathelo zakho
- Amamitha ama-50 ahamba ngokukhululeka, egxile efomu
- Amasekhondi angu-30 aphumula
- I-freestyle yemitha eyi-100 usebenzisa ama-paddles, gxila ekwenzeni ukudonsa okukhulu ngengalo ngayinye
- I-breaststroke yamamitha ayi-50, egxile efomu
- Amasekhondi angu-30 aphumula
- I-freestyle yemitha eyi-100 usebenzisa ama-paddles, gxila ekusebenzeni kahle amanzi emuva
- Amamitha angu-50 ubuyela emuva
- Amasekhondi angu-60 aphumula
- I-freestyle yemitha eyi-100 usebenzisa ama-paddles, gxila emzamweni wonke
- Amamitha ama-50 alula kakhulu okuzopholisa phansi
Ngokusho kukaJackson, ubude balo msebenzi buzohluka, kuye ngokuthi ugijima kangakanani. Ibanga eliphelele limbozwe ngamamitha angu-850, ngakho-ke uma ungumuntu ogijimayo ohamba phambili othatha cishe imizuzu emibili nengxenye ukumboza amamitha ayi-100, ungalindela ukugoqa lo mkhuba ngemizuzu engama-30 noma ngaphansi.
Ukuzivocavoca komzimba kanye ne-Cardio Pool ukwakha amandla
"Indlela efanele yokubhukuda ukuqeqeshwa kwamandla ukuxuba i-cardio ngezivivinyo zomzimba," kusho uKyra Young, umqeqeshi womuntu siqu kanye nomnikazi we-Red Pear Life, ohlinzeka ngokubhukuda kumakhasimende anamazibulo abo. Ngokusho kwe-Young, lolu hlobo lwefomethi lusiza ukugcina umsebenzi uthakazelisa, ukuphulukisa i-monotony yokubhukuda okuqhubekayo.
Intsha iphinde ibhekisele ku-Speedo Push Plate njengoba ikhetha ithuluzi lokuqeqesha ukumelana namanzi. "I-Push Plate ingasetshenziselwa ukwengeza ukumelana nemikhuba eminingi ongayenza nge kettlebell noma i-dumbbell lapho uyenza emhlabathini, njengama-presses esifubeni."
Uma ungenayo i-Push Plate, ungenza izivivinyo ezifanayo usebenzisa i-kickboard, nakuba i-Push Plate yenza lezi zivivinyo ziphathwe kancane ngokuphathwa kahle kanye nomklamo ophansi. Amakhadibhodi, ngokuphambene, kunzima ukunamathela nokukhuni ukugcina phansi.
Intsha ngokuvamile inezinkampani ezenza ukwelashwa okukodwa noma kokubili kwesifo esithile, kulandelwa isethi yemizimba yomzimba eyenziwa emanzini. Kodwa-ke, kubagibeli abancane abangenabasebenzi , ujoyina ezinye izindlela zokusebenzisa amanzi, njengalezo ezichazwe ngezansi, esikhundleni sezinye zokuhamba. Nansi enye yemizila yakhe:
- I-backstroke, ithrekhi elingu-1 . Uma ungumuntu oshayayo obuthakathaka, faka i-kickboard esifubeni sakho sokunezela okungeziwe, ugxile ekukhaleni kwakho esikhundleni sokushaya konke.
- Ama-jump squats, ukuphindaphinda okungama-20 . Yima emanzini ajulile, izinyawo zakho zibe zikhulu kancane kune-shoulder-width ngaphandle. Ukugcina isisindo sakho esithende zakho, cindezela izintambo zakho emuva bese uhlehla phansi kuze kube sekugcineni amahlombe akho afakwa. Cindezela ngamandla ngokusebenzisa izinyawo zakho bese ugijima phezulu emoyeni ngangokunokwenzeka. Uma uhamba, qhubeka nomsebenzi.
- Gcina ama-jack, ukuphindaphinda okungama-20 . Hamba emanzini ajulile ngezinyawo zakho ndawonye, izingalo zakho zihanjiswe ngqo phambi kwesifuba sakho ekuphakameni kwamapulangwe, izintende zezandla zakho zibhekene nazo. Hlanganisa izinyawo zombili emva kwesikhathi lapho uvula izingalo zakho phezulu ezinhlangothini, ufike endaweni isikhundla senkanyezi. Masinyane uguqule ukunyakaza, uqhube izinyawo zakho emuva lapho udweba izingalo zakho ndawonye phambi kwesifuba sakho. Qhubeka nokunyakaza ngokusheshisa ngokushesha ngangokunokwenzeka.
- Ama-pushups e-Wall, okuphindaphindiwe okungu-20 . Yima okhalweni-emanzini ajulile, ebheke eceleni kwechibi. Beka izandla zakho odongeni noma emaphethelweni echibi, ngakho izintende zezandla zakho zihambelana namahlombe akho, izintambo zakho zandisiwe. Ukugcina umzimba wakho uqonde, ukugoba izingxube zakho bese unciphisa isifuba sakho odongeni. Uma izingxube zakho zigobile nge-degree-90, uphinde uhambise futhi ukhulise izimbambo zakho.
- "Izindophi ezinamahloni," ama-jumps angu-20 . Yima okhalweni-emanzini ajulile ezinyaweni zakho ezinqanyeni-ibanga elihlangene, izintambo zakho zibophezele izandla zakho ezinhlangothini, njengokungathi ubambe intambo. Mimic ukuqhuma ngentambo ukuqhuma for 20 ukuqhuma, hopping up and phansi njengoba ujikeleza izibikezelo zakho kanye nezikhali.
- I-Front iphakamisa besebenzisa i-Push Plate, u-10 kuya ku-20 ubuyela emuva . Hamba ngezinyawo ezinhlangothini zamapulangwe eceleni kwamanzi asehlombe ophethe izibambo zePush Plate ezandleni zombili. Yandisa izingalo zakho ngqo phambi kwesifuba sakho ukuze ipulatifomu yePush Plate ifane nomhlabathi. Hlanganisa ingqikithi yakho, futhi uhlale uqondisa ngqo, cindezela izingalo zakho ngqo emanzini kuze kube yilapho izingalo zakho zisezinhlangothini zakho kanye nePush Plate phambi kwamathanga akho. Shintsha ukuhamba bese udonsa i-Push-Plate emuva emanzini ukuya endaweni yokuqala.
- I-Butt izikhahlela, i-reps engu-20 ngomlenze ngamunye. Hlala emlenzeni- emanzini ajulile futhi egijima endaweni, udwebe isithende sakho emgqeni wakho ngejog.
- Imigqa esebenzisa i-Push Plate, i-reps engu-20 (u-10 ubuyela ngengalo) . Hamba ngezinyawo zakho zinyenyezele, unyawo lwakho lwesobunxele phambi kwesokudla sakho, emanzini amathumba ajulile. Bamba i-Push Plate esandleni sakho sokunene, ugibele esinye sezinsizakalo zomphakathi ukuze ipulatifomu ihambisane nomhlabathi. Bendlela phambili ezinkalweni, ufaka isandla sakho sokunxele ngakwesokunxele sakho ukuze uthole ukusekelwa, ingalo yakho yangakwesokudla ixhomeke phansi ehlombe lakho, ngokulandelana phansi. Hlanganisa imisipha yomhlane wakho bese udonsa i-Push Plate ngase-torso yakho njengoba udweba emuva ngqo. Uma i-Plush Plate ihlangana nomzimba wakho, ibuyele ukunyakaza futhi uphinde ususe ithuluzi emuva kokuqala. Gcwalisa zonke izinhlangothi ezihlangothini olulodwa ngaphambi kokushintsha izinhlangothi.
- Ukugijima kwamanzi, ithanga elilodwa . Jog emuva nangaphandle ngaphesheya kwechibi. Uma echibini lakho linamanzi angajulile futhi ajulile, futhi awuzizwa ukhululekile ukugijima emanzini ajulile, ukubhukuda noma ukuhamba ngezinyawo ekupheleni kokujula.
- Gwema amaphaphu, ukuphindaphinda okungama-20 (u-10 ubuyela ngomlenze) . Yima emanzini ase-hip-deep, izinyawo zakho zihambele ngonyawo lwakho lwesokudla isinyathelo esikhulu phambi kwesinyawo sakho sobunxele. Ukugcina i-torso yakho iqondile, iguqa ngamabili amadolo bese unciphisa amadolo akho emuva emhlabathini. Lapho amanzi ehlangana nesifuba noma ukuphakama kwamapulangwe, hlela phezulu emoyeni, uguqule ukubekwa kwezinyawo zakho ukuze uhambe ngonyawo lwakho lwesobunxele phambi kwesokudla sakho. Ngokushesha uzenzele kwelinye ilunga ukuze uqhubeke nokuzivocavoca.
- Ukuguquka kwe-oblique okuma kusetshenziswa i-Push Plate, amasekhondi angu-30 . Yima esifubeni emanzini anamahlombe ngezinyawo zakho u-hip-ibanga elihlukile. Bamba i-Push Plate isebenzelana ngezandla zombili phambi kwenkaba yakho, ngakho-ke ipuleti ihlelwe ngokuphambene emhlabathini nasemzimbeni wakho. Qinisekisa ingqikithi yakho, futhi ugcine umzimba wakho ophansi umile, uphazamise isifuba sakho ngangokunokwenzeka ngakwesokudla, uhudule i-Push Plate ngokusebenzisa ukumelana kwamanzi. Shintsha ukuhamba bese uphazamisa isifuba sakho ngangokunokwenzeka ngakwesokunxele. Qhubeka imizuzwana engu-30 ephelele.
- I-Flutter ikhahlela emgodleni wamanzi , i-reps 100 . Bamba emaphethelweni echibini, izingalo zakho ziqonde ngqo kanye nezigqoko zikhiyiwe. Phakamisa imilenze yakho ngemuva kwakho kanye nemfucumfucu uyikhawule ngokushesha futhi unzima ngangokunokwenzeka ngokuphindaphinda okuphindwe kasikhombisa.
"Yenza amasethi amathathu kuya kwahlanu wesifunda sonke, kuye ngokuthi izinga lakho lokuzivocavoca," U-Young uphakamisa. "Ngokushintsha izindlela zokuzivocavoca, ungaqhubeka uhamba, uthuthukise ukuvivinya umzimba ngenkathi ushisa amakholori amaningi nokwakha amandla." Yenzelwe ngale ndlela, yonke isimiso kufanele ithathe imizuzu engaba ngu-45 kuya ku-60.