Kusambira gulugufe: luso, momwe mungasambire bwino ndimayendedwe agulugufe

Gulugufe akusambira ndi njira yochititsa chidwi kwambiri yakupha, komanso, imodzi mwazovuta kwambiri. Mtunduwu umatchedwanso "dolphin", "gulugufe", kapena "- buti". Zowonadi, ngati mungayang'ane wosambira kuchokera kumwamba, mayendedwe ake amafanana ndi kukupiza mapiko agulugufe, ndipo kugwedeza thupi ndikofanana ndi kusambira kwa ma dolphin.

Mtundu wosambira wa gulugufe m'magulu ambiri ungadziwike ndi dzina lomasulira "kwambiri":

• Chodabwitsa kwambiri komanso chodabwitsa;
• Mtundu wachichepere kwambiri wosambira;
• Mofulumira (wofanana ndi kukwawa pachifuwa);
• Zovuta kwambiri;
• Chotopetsa kwambiri;
• Ali ndi zotsutsana kwambiri (chifukwa cha kuchuluka kwa katundu);
• Kwambiri zothandiza kuwonda ndi minofu maphunziro;
• Magulu ambiri amisili amakhudzidwa.

Kodi gulugufe ndi chiyani?

Imeneyi ndi njira yosambira pamasewera, pomwe thunthu limayendetsa ngati mawondo, ndipo manja ake ndi ofanana ndipo nthawi yomweyo amakhala mundege yopingasa. Njirayi ndiyosiyana ndi ina iliyonse, imafuna kuti osambira azikhala ndi mawonekedwe abwino, opirira kwambiri komanso olumikizana bwino.

Kuchokera kumbali, wosambira amawoneka wodabwitsa kwambiri. Amalumpha mwamphamvu kuchokera m'madzi, ndikuponyera manja ake mmbali ndikupanga sitiroko yayikulu. Ali mumtambo wa utsi, amalowa m'madzi, kuti atulukenso kwakanthawi ndikupitiliza kuyenda. Maso ake ndiabwino.

Ngati mukufuna kumvetsetsa momwe mungasambire gulugufe ndikulota kuti muphunzire luso lokongolali, werengani nkhaniyi mosamala. Onani zabwino, zoyipa komanso zotsutsana ndi kalembedwe. Chotsatira, tidzakupatsani njira yosambira gulugufe sitepe ndi sitepe, ndikuuzeni zolakwika zazikulu, fotokozani momwe mungapumire moyenera komanso osatopa kwanthawi yayitali.

Amagwiritsa ntchito minofu iti?

Poyamba, tilembereni minofu yomwe imagwira ntchito posambira gulugufe

• Zovuta
• Mapewa;
• Latissimus dorsi;

• Press;
• Chifuwa chachikulu;
• Zotupa ndi ntchafu;
• Big gluteus;
• Mwana wa ng'ombe.

Monga mukuwonera, kalembedwe kake kamakhudza minofu, pafupifupi thupi lonse. Imeneyi ndi njira yabwino kwambiri yogwiritsira ntchito magulu akuluakulu a minofu popanda kulemetsa msana ndi ziwalo.

Ubwino ndi kuipa

Tiyeni tiyambe ndi yosangalatsa - onani maubwino ambiri osambira agulugufe ali nawo:

1. Monga tanena kale, njirayi imayika katundu wabwino paminyewa. Osambira amatha kudzitama ndi thupi lokoma komanso lokongola, kupuma bwino komanso kupirira bwino. Maluso omalizawa ndikofunikira kukonza pamasewera osiyanasiyana.
2. Kalembedwe kameneka sikakhazikitse mtolo wamafuta, zomwe zikutanthauza kuti ndioyenera kuti othamanga akuchira kuvulala kapena kupindika.
3. Kugwiritsa ntchito mphamvu mwamphamvu kumapangitsa kuti mafuta azitentha kwambiri, zomwe zikutanthauza kuti gulugufe amathandizira kuonda.
4. Zochita zambiri zimapangitsa kuti magazi aziyenda bwino, ndipo selo lililonse la thupi limalandira zakudya msanga.
5. Kusambira kumatonthoza dongosolo lamanjenje, kumachepetsa kupsinjika, komanso kumathandizira kuthana ndi nkhawa.
6. Mtundu wosambira wa gulugufe umakupatsani mwayi wothamanga kwambiri;
7. Zikuwoneka modabwitsa komanso modabwitsa.

Njira imeneyi ilinso ndi zovuta:

• Zimamuvuta kuti aphunzire kuyambira pomwepo popanda mphunzitsi;
• Chifukwa chokwera kwambiri, gulugufe sakuyenera kusambira mtunda wautali;
• Mtundu umafunikira kulimbitsa thupi bwino komanso thanzi labwino;
• Osayenera amayi apakati ndi okalamba.

Kusambira kwa gulugufe ndikoletsedwa ndi izi:

1. Pachimake mtima kulephera
2. Zomwe zimachitika atadwala mtima kapena kupwetekedwa mtima;
3. Posachedwapa anachitidwa opaleshoni m'mimba;
4. Matenda a dongosolo la kupuma, kuphatikizapo chifuwa chachikulu, mphumu;
5. Pachimake yotupa njira, kuphatikizapo kutentha thupi;
6. Matenda am'mimba;
7. Mimba.

Amayi omwe akuyembekezeredwa amawonetsedwa masitaulo osambira omasuka, monga backstroke kapena bere. Kupsinjika kopitirira pagulu lakumapewa, abs ndi dongosolo la kupuma kumatha kuyambitsa zovuta zina.

Njira yakupha

Tiyeni tipitilize kusanthula njira yoyenera kusambira agulugufe kwa oyamba kumene. Tidzafotokozera m'njira yosavuta komanso yosavuta. Tikulimbikitsanso kuti mupeze makanema ophunzitsa pa YouTube kuti muwone bwino momwe mayendedwe ake amapangidwira.

Njira zosambira agulugufe zimaphatikizira zinthu zitatu: mayendedwe amanja, miyendo ndi thunthu, kupuma.

Malo oyambira: wosambira wagona pamadzi ndi m'mimba, manja atambasula patsogolo, miyendo yatambasulidwa, itasonkhanitsidwa.

Kusuntha kwa manja

Kuzungulira kumakhala ndi magawo atatu:

1. Choyamba, manja amamizidwa mu dziwe, mitengo ya kanjedza ikuyang'ana pansi. Miyendo imakulitsidwa m'lifupi mwamapewa;
2. Kuphatikiza apo, manja amayenda mozungulira ndi madzi mozungulira thupi la othamanga, pafupifupi mpaka pa ntchafu. Zigongono ndizopindika, koma manja akadali pansi;
3. Pamapeto pake, manja amatuluka m'madzi ndikubwerera pamalo oyambira kupita pagawo loyamba.

Gawo lachitatu, sitiroko yayikulu kwambiri imatheka, chifukwa pamakhala nthawi yabwino yokankha ndikutuluka kumutu. Pakadali pano, wosambira amatenga mpweya.

Njira ya sitiroko yamagulugufe ikufanana ndi chifuwa, koma ndikutuluka pamwamba komanso kuthamanga kwambiri.

Kusuntha kwamiyendo ndi thupi

Mukayang'ana chithunzichi chikuwonetsa momwe mungasambire gulugufe, zimawonekeratu kuti miyendo ndi thunthu zimayenda mozungulira kamodzi:

• Miyendo imayenda monga momwe amachitira madzi, mozungulira, koma osati mosinthana, koma pamodzi;
• Choyamba, wosambira amapanga pendulum wamphamvu komanso wofooka pansi, kotero kuti mutu ndi mapewa azituluka, ndipo mafupa a chiuno amagwa;
• Kenako pendulum yofooka imapangidwa ndi yolimba pansi, ndipo wansembe wokhala ndi nsana wakumunsi amakwera m'mphepete mwa madzi;
• Kenako kuzungulira kumabwerezedwa.

Mukayang'ana mayendedwe a thunthu kuchokera mbali, mumakhala ndi chithunzi chakuti limatulutsa funde kuchokera pabondo kupita m'chiuno ndi m'mapewa, ndi kumbuyo. Woyamba samatha kumvetsetsa ndikudziŵa mtundu wa gulugufe akusambira nthawi yomweyo. Komabe, ndi njira yoyenera yophunzitsira komanso chidwi champhamvu, zonse zidzatheka.

Kodi kupuma molondola?

Chifukwa chake, tafotokoza njira ya zikwapu zam'manja ndikusuntha kwamiyendo pakusambira kwama gulugufe. Kenako, tifotokoza momwe, popanga zovuta zonsezi, timakwanitsanso kupuma:

1. Kutsekemera kumachitika kudzera pakamwa, panthawi yomwe manja ali mgulu lobwezera, m'chifuwa pansi pamadzi. Pakadali pano, wothamanga amabwera pamwamba ndikukonzekera sitiroko yamphamvu yatsopano;
2. Tulutsani pakamwa ndi mphuno m'madzi pamene nkhope ilowa mu dziwe.

Ndibwino kuti mupume mpweya umodzi chifukwa cha zikwapu ziwiri. Mukatulutsa mpweya nthawi iliyonse mukachoka m'madzi, liwiro la mayendedwe limatayika kwambiri.

Ngati mukufuna kudziwa momwe mungasambire gulugufe panokha, choyamba phunzirani mwaluso malingaliridwewo, kenako yang'anani makanema ophunzitsira, yesetsani kuchita pamtunda (mutha kugona pabenchi), kenako yambani kuchita. Musayembekezere kuti zonse zichitike nthawi yomweyo. Ndondomekoyi ndi yovuta kwambiri, choncho dzipatseni ufulu wolakwitsa.

Zolakwa zazikulu

Mwa njira, zingakhale zothandiza kuti mudziwe nthawi yomweyo ndi mndandanda wa zolakwika zotchuka kwambiri zomwe oyamba kumene amapanga:

• Chovalacho chiyenera kukhala chachikulu komanso chachitali pansi pamadzi. Tengani nthawi yanu kuti muwonjezere - liwiro limangokulira pokhapokha manja atangofika pamwamba. Ngati sitiroko ndiyachangu komanso mwachidule, kukhotetsa kwa torso kudzawonjezeka ndipo musamayende bwino;
• Miyendo siyenera kutuluka - zolimbitsa thupi zonse zimachitidwa pansi pamadzi. Ngati zidendene zanu "zimanyezimira" pamtunda, ndiye kuti mukudzipangira katundu wosafunikira;
• Kupuma kosayenera - pokoka mpweya, wosambira amakokera khosi patsogolo kwambiri, ndikuchepetsa sitiroko. Ndikofunika kuphunzira momwe mungapumitsire mpweya munthawi yochepa kwambiri, kenako, musanalowe m'madzi, khalani okonzeka kupumira;
• Kusasinthasintha kapena kusuntha kwa kayendedwe. Yambitsani kutopa msanga komanso kupita patsogolo pang'onopang'ono.

Kodi kuphunzira?

Malangizo pamutu woti "momwe mungasambire mwachangu ndimavalidwe agulugufe" amachepetsedwa kukhala upangiri umodzi - tsatirani njira zolondola zosunthira. Kutsata molondola kuzinthu zake, kwenikweni, kukakamiza thupi lanu kuti lizichita zolondola. Idzamvetsetsa bwino momwe angapangire funde, nthawi yopumira mumlengalenga, mphindi yanji yolowera m'madzi. Zili ngati ndi bwino - mukazigwira, simudzagweranso panjinga.

Kusanthula kwa kusambira kwa gulugufe kukuwonetsa kuti yatenga zabwino zonse kuchokera kukwawa ndi pachifuwa, zokometsera zonse ndi peppercorn yake yapadera. Zotsatira zake ndizosangalatsa - zamphamvu kwambiri, zosafulumira, komanso zowoneka bwino.

Mpaka mutadziwe kusambira kapena kusambira pachifuwa, ndikumayambiriro kwambiri kuti mupite patsogolo. Ngati palibe zovuta ndi ziwiri zoyambirira, onjezani kuthamanga kwanu ndikupanga chipiriro. Pang'ono ndi pang'ono yesani njira ya gulugufe. Mwa njira, amuna amakonda kalembedwe kameneka, chifukwa kamalola kuwonetsa mawonekedwe abwino ndikuphunzitsidwa bwino.

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