Breaststroke kusambira: njira kwa oyamba kumene, momwe amasambira molondola

Kusambira kwa Breaststroke ndi imodzi mwanjira zotchuka kwambiri zomwe anthu amafuna kusambira padziko lonse lapansi. Amamuwona kuti ndi m'modzi mwamatchulidwe ovuta kwambiri, koma nthawi zonse amakhala wokondedwa pakati pa osambira ochita masewera. Chodziwika bwino pachifuwa cha bere, monga mtundu wosambira, ndikuti mayendedwe mzizunguliro zonse amachitika mu ndege yofanana ndi madzi.

Ndizosangalatsa! Breaststroke ndiye kalembedwe kakale kwambiri padziko lapansi. Olemba mbiri yakale amakhulupirira kuti Aigupto adayamba kugwiritsa ntchito zaka pafupifupi 10,000 zapitazo!

M'nkhaniyi, tiwona njira yoyambira pachifuwa kwa oyamba kumene, tikuuzani chilankhulo chofikirika momwe mungachitire mayendedwe molondola. Gawo lovuta kwambiri lachifuwa ndikutanthauzira mwanjira mikono yanu, miyendo, thupi ndi kupuma. Mukangopambana, mutha kusambira nthawi yomweyo popanda malangizo kapena mphunzitsi.

Kusambira pachifuwa pachifuwa kumbuyo, mwa kufanana ndi kukwawa, sikutheka - kulanga kumakhudza malo okha pachifuwa.

Pindulani ndi kuvulaza

Kusambira ndi imodzi mwamasewera abwino kwambiri opititsa patsogolo thupi lonse. Choponderetsa pachifuwa chimakupatsani mwayi wolumikizana ndi magulu onse akulu amphongo nthawi imodzi.

1. Kutengera njira yakusambira pachifuwa, msana umatsitsidwa kwathunthu, chifukwa chake amaloledwa kwa anthu omwe ali ndi matenda amisempha.
2. Matenda a m'mawere amalimbitsa kupirira, amachulukitsa kuchuluka kwa zolimbitsa thupi za munthu, komanso amatha kukhala bwino.
3. Njira yamakono imafunika kugwiritsa ntchito mphamvu zochulukirapo, zomwe zikutanthauza kuti masewerawa amathandizira kuwonda.
4. Kusambira yambitsa kugwira ntchito kwa chiwindi, impso, dongosolo excretory, komanso kumawonjezera chitetezo chokwanira, kuuma.
5. Zimapindulitsa pamachitidwe opumira ndi amtima;
6. Ndi masewera ovomerezeka kwa amayi apakati ndi okalamba;
7. Kuthetsa kuchulukana m'chiuno. Chifukwa chake, kwa azimayi, maubwino osambira pachifuwa amakhala othandiza pa njira zoberekera, komanso amuna - potency.

Kodi njirayi ingakhale yovulaza? Pokhapokha mutasambira pamaso pazotsutsana, zomwe zimaphatikizapo mphumu yogwira ntchito, malungo, kuwonjezeka kwa matenda osachiritsika, mavuto am'mapapo, komanso opaleshoni yam'mimba yaposachedwa.

Breaststroke ndiye njira yosambira yocheperako, koma ndiye amene amakulolani kuyenda mtunda wautali osachita khama. Mutha kusambira pamtunduwu zovala ndi mafunde akulu, osawona pamaso panu. Ngati ndi kotheka, mutha kuyamwa bere pogwiritsa ntchito dzanja limodzi, mwachitsanzo, kugwira wovulalayo ndi dzanja linalo. Pakusambira, wakusambira wangakora chinthu chinyake chapakati, wakachikankhira panthazi pake pambere wandambe. Zonsezi zimapereka kalembedwe kake ngati kotetezeka pankhani zadzidzidzi pamadzi.

Kodi kupweteka pachifuwa kumawoneka bwanji?

Ngati mukufuna kudziwa momwe mungayamwe bere moyenera, ingoganizirani chule. Yang'anani pa iye kuchokera pamwamba pamene akuyandama. Momwe miyendo yake yonse 4 imasunthira molingana. Izi ndizomwe munthu amene amasambira kalembedweyu amawoneka. Chonde dziwani kuti mayendedwe amiyendo amachitika mozungulira. Ndi mutu wokhawo womwe umasunthira mozungulira, motsatizana motsatizana ndikudumpha panja.

Makamaka kwa oyamba kumene, tidzafotokozera njira za m'mawere m'mawu osavuta. Kuti zinthu zitheke, tidzagawa malangizowo m'magawo anayi;

• Kusuntha kwamanja;
• Kuyenda mwendo;
• Thupi ndi mpweya;
• Bwezerani.

Pomaliza, tiona zolakwika zomwe zimafala kwambiri posambira pachifuwa.

Njira yakupha

Chifukwa chake tikukuwuzani momwe mungasambitsire mawere, tidzapereka njira kwa oyamba kumene. Poyamba, tiyeni tiwunikire malo oyambira omwe ayenera kutengedwa musanayambe mkombero. Mu dziwe, mwachitsanzo, kuti mufike pamenepo, mutha kukankhira mbali ndikukwera kutsogolo.

• Thupi latambasulidwa mu mzere, mikono ikulunjikitsidwa patsogolo;
• Nkhope imamizidwa m'madzi;
• Miyendo imasonkhanitsidwa palimodzi ndikuwonjezera.

Kuyambira pomwe amayamba, wosambira amayamba kuzungulira ndi kuyenda kwamiyendo yakumtunda.

Kusuntha kwa manja

Tidzasanthula njira yolondola yamanja posambira pachifuwa, chomwe chili ndi magawo atatu:

• Yendetsani panja: ndi mitengo yakanjedza panja, kanizani madzi, sungani miyendo yanu kufanana ndi ndege yamadzi;
• Yendetsani mkati: Ikani manja anu pansi ndikukankhira madziwo, ndikubweretsa manja anu wina ndi mnzake. Pamapeto pa siteji, zigongono zidzakanikizika kuthupi, ndipo zikhatho zidzatsekedwa;
• Kubwerera: manja amatsogozedwa kutsogolo, kutseka mikono ndi mitengo ikhathamira, mpaka kubwerera pamalo oyambira.

Maulendo akuyenera kuyambika pang'onopang'ono, akuthamangitsa kwambiri pagawo lobwerera. Ndi pakadali pano pomwe kukankhira kwakukulu patsogolo kwa thupi kumachitika.

Kusuntha kwamiyendo

Njira yamiyendo ya Breaststroke imagawidwanso m'magawo:

• Kukoka. Mawondo otsekedwa pansi pamadzi amakokera kumimba. Nthawi yomweyo, ma shoti amafalikira, ndipo mapazi amakokedwa;
• Kankhani. Adachita ndikubweretsa mikono patsogolo. Kankhirani madzi mbali ndi mkati mwa mapazi anu, ndikufalitsa mawondo anu. Wongolani miyendo yanu;
• Jambulani bwalo ndi mapazi anu ndikubweretsa thupi pamalo ake (chingwe);

Thupi ndi mpweya

Njira yoyendetsera thupi la m'mawere imakwaniritsa manja ndi miyendo, zomwe zimapangitsa kuti pakhale kulumikizana bwino:

1. Poyambira, thupi limakoka mzere, mikono imayendetsedwa patsogolo, chozembera chimachitika;
2. Mkati mwa sitiroko yakunja, wosambira amiza nkhope yake m'madzi ndikutulutsa;
3. Miyendo ikukonzekera kukankhira pakati pa kupweteka kwa mkati;
4. Mutu panthawiyi umatuluka, wothamanga amapuma;
5. Pakubwerera gawo lakumtunda, miyendo imakankhira;
6. Kenako, kwa kanthawi pang'ono, thupi limabwerera pamalo pomwe linali.

Lembani mpweya pakamwa, tulutsani m'madzi kudzera m'mphuno. Pofuna kupititsa patsogolo kuthamanga, othamanga ena amaphunzira kupuma pambuyo pa 1 kapena 2 mozungulira.

Sitikulangiza kuti muponya mphindiyo pomiza nkhope yanu m'madzi. Ngati mumangoyendetsa mutu wanu pamwamba, minofu ya khosi ndi msana imadzaza kwambiri. Zikatero, kumakhala kovuta kuyenda maulendo ataliatali, ndipo izi ndizovulaza ma vertebrae.

Mutha kuwonjezera liwiro la bere pakuchulukitsa kuchuluka kwanu pamphindi. Mwachitsanzo, akatswiri othamanga amatha kumaliza zikwapu 75 m'masekondi 60. Poyerekeza, osambira ochita masewerawa amachita 40.

Momwe mungapangire U-kutembenuka?

Malinga ndi malamulo osambira pachifuwa, akatembenuka, wothamanga ayenera kukhudza mbali ya dziwe ndi manja ake onse. Izi zimachitika nthawi zambiri panthawi yobwerera ndi manja kapena poyenda kutsogolo.

• Akakhudza, mikono imagwada pachigongono, ndipo othamanga amafika pamalo owongoka;
• Kenako adang'amba dzanja limodzi kuchokera mbali ndikupita nalo patsogolo pamadzi, nthawi yomweyo kuyamba kukhota;
• Gawo lachiwiri limagwira pamwamba pamadzi ndipo onsewo amathira pansi, motakata;
• Pakadali pano, miyendo imakankhira mwamphamvu pakhoma la dziwe ndipo thupi limayamba kuyenda motsetsereka pansi pamadzi. Zimatengera momwe mumakankhira mwamphamvu, kaya wosambira amalipira kutayika mwachangu chifukwa chakutembenuka;
• Atatha kutsetsereka, wothamangayo amapanga stroko yamphamvu, ndikufalitsa mikono yake m'chiuno, kenako ndikubweretsa mikono yake kutsogolo ndikukankha ndi miyendo yake. Kupitilira apo, kutuluka pamwamba kumapangidwa ndikupanga kayendedwe katsopano katsopano.

Sitikulimbikitsidwa kuti mutembenukire mukasambira pachifuwa pachifuwa, monga momwe zimakhalira pachifuwa. Chifukwa chakudziwika kwa kayendetsedwe kake, kalembedwe kameneka, njira imeneyi ndiyotsika mwachangu potembenukira kumbali.

Zolakwitsa

Njira yosambira pachifuwa, monga tafotokozera pamwambapa, ndi yovuta kwambiri. Oyamba kumene nthawi zambiri amalakwitsa zinthu zambiri:

1. Panthawi yovulaza kunja, mikono imafalikira kwambiri ndipo amabweretsedwa kumbuyo. Ayenera kupanga mzere wolunjika;
2. Maburashi amatsekedwa m'dera la atolankhani, osati minofu ya pectoral;
3. Sungani madziwo m'mphepete, osati ndi ndege yonse ya kanjedza;
4. Musalole kuti thupi lizingoyenda mutabweza manja, nthawi yomweyo kuyambitsa mkombero watsopano;
5. Osamiza mutu wanu m'madzi;
6. Asanakankhize ndi miyendo, mawondo amafalikira. Nthawi zambiri, amayenera kutsekedwa;
7. Sasuntha mogwirizana.

Chabwino, tinakuwuzani momwe kuphulika kwa m'mawere kumawonekera, tafotokozera njira ya kalembedwe. Timalimbikitsa kuti oyamba kumene asadumphire m'madzi, koma ayambe kaye kuchita benchi. Chifukwa chake mudzazindikira kulumikizana kwa mayendedwe, phunzirani momwe mungagwirizanitsire mikono ndi miyendo yanu. Chimodzi mwamaubwino a njirayi ndikuti ndikwanira kuti mumvetsetse zomwe zimachitika kamodzi ndipo mutha kusambira molondola. Zili ngati njinga - gwirani moyenera kamodzi osagweranso.

Nkhani yathu yafika kumapeto. Kumbali yathu, tafotokoza momwe tingapwetekere bwino m'mawere. Chabwino, ndiye - litsani luso lanu, onjezerani kupirira, kwezani liwiro lanu. Maphunziro opambana!

Onerani kanemayo: TYR - Proper Pull in Breaststroke (November 2024).