Backstroke: njira ya kubwerera mmbuyo mu dziwe

Backstroke ndi imodzi mwanjira zosavuta, zopanda mphamvu komanso zopindulitsa.

Pali mitundu 4 yokha yamasewera osambira, yomwe imodzi yokha imachitika kumbuyo - kukwawa. Ichi ndichifukwa chake m'milandu 9 mwa 10, zikafika pakusambira ndi m'mimba, zimatanthauza. Mawonedwe, amafanana ndi kalulu pachifuwa, mosiyana. Wosambirayo amayenda chimodzimodzi, ali m'madzi m'mimba mwake. Kupuma kwa backstroke kumachitika mlengalenga nthawi yonseyi. Wosambira amatsitsa nkhope yake m'madzi kokha panthawi yakutembenuka komanso koyambira patali.

Kuphatikiza pa njira ina yopumira, kalembedwe kameneka kamasiyana ndi ena pama mfundo otsatirawa:

• Pakati pa mpikisano, othamanga samayambira pa bollard, koma m'madzi;
• Munthuyo amasambira moyang'anana nthawi zonse;
• Pakukwapula ndikusesa pamwamba pamadzi, mikono imasungidwa molunjika (mumachitidwe ena onse, dzanja limakhazikika pachigongono);
• The backstroke imakupatsani mwayi wosambira mwachangu kuposa kupweteka pachifuwa, koma pang'onopang'ono kuposa gulugufe ndi chifuwa.

Komabe, pali mitundu ina ya backstroke, koma ndiyotchuka kwambiri ndipo imakhala yothandiza. Amagwiritsidwa ntchito m'malo opapatiza monga akatswiri othamanga pakuphunzitsa, opulumutsa madzi, ndi zina zambiri. Izi zikuphatikizapo gulugufe ndi backstroke, njira yomwe imafanana ndi mtundu wakale, womwe udasinthidwa kukhala wolimba thupi.

Chotsatira, tiwona njira ya backstroke pang'onopang'ono, kutenga zokwawa ngati maziko monga otchuka kwambiri.

Njira yosunthira

Ngati mukuganiza momwe mungaphunzirire kubwerera m'mbuyo mu dziwe, werengani nkhaniyi pansipa.

1. Kusinthasintha kumodzi pamachitidwe awa kumaphatikizapo: 2 zikwapu zosinthana ndi manja, 3 kusinthana mosinthana ndi miyendo yonse (ngati lumo), peyala imodzi ya "inhale-exhale";
2. Udindo wa torso ndi wopingasa, wowongoka, miyendo imapindika pamaondo, samasiya madzi posambira;
3. Manja amachita ngati mainjini patsogolo;
4. Miyendo imathandizira kuthamanga komanso kukhazikika kwa thupi.

Kusuntha kwa manja

Tikukukumbutsani kuti tikusanthula njira ya backstroke ya oyamba kumene ndipo tsopano tikuwuzani momwe miyendo yakumtunda imagwirira ntchito:

• Zala za kanjedza zatsekedwa mwamphamvu, dzanja likulowa m'madzi ndi chala chaching'ono pansi.
• Kupalasa kumachitika mwamphamvu kwambiri. Burashi imafutukulidwa pansi pamadzi mofanana ndi mayendedwe.
• Dzanja limatulutsidwa m'madzi ndi chala chaching'ono mmwamba, ndikusesa pamalo owongoka kuchokera m'chiuno mpaka kumutu;
• Kuti mufulumizitse kunyamula, phewa la dzanja lamphamvu limatsitsidwa, ndikupangitsa thunthu kupendekeka. Dzanja lotsatira likanyamulidwa, phewa lina limapendekeka, ndi zina zambiri. Nthawi yomweyo, khosi ndi mutu sizimasuntha, nkhope yake imayang'ana mmwamba.

Kuyenda kwamiyendo

Osambira omwe akufuna kudziwa momwe angabwerere msanga ayenera kukonzekera kuphunzira mwatsatanetsatane njira zoyendetsera mwendo. Amakulolani kuti mukhale ndi kuthamanga kwambiri pamtunda wonsewo.

• Miyendo imapindika mwanjira yosinthana, pomwe kuyenda kwamphamvu kwambiri kumachitika mukamenya kuchokera pansi;
• Kuyambira m'mphepete mwa madzi ndi kutsika, chiwalo chimayenda pafupifupi ndikuwongola;
• Mwendo ukangotsikira pansi pamlingo wa torso, umayamba kugwada pa bondo;
• Pakamenyera pansi, imakhala yosakhazikika, pomwe ntchafu imayenda mwachangu kuposa mwendo wapansi.
• Chifukwa chake, miyendo imawoneka ngati ikutulutsa madzi. M'malo mwake, amachoka, ndipo, atagwidwa ndikugwirana manja nthawi yomweyo, munthuyo amayamba kuthamanga patsogolo.

Kodi kupuma molondola?

Chotsatira, tiyeni tiwone momwe tingapumulire bwino tikamabwerera m'mbuyo. Monga tafotokozera pamwambapa, pano wosambira safunikira kugwiritsa ntchito njira yotulutsira m'madzi, popeza nkhope yake imakhala pamtunda nthawi zonse.

Backstroke imalola kuti wothamanga azipuma momasuka, pomwe, nthawi iliyonse ikamayenda, amayenera kupuma kapena kutulutsa mpweya. Kugwira mpweya wanu sikuloledwa. Lembani mpweya pakamwa, tulutsani mphuno ndi pakamwa.

Zolakwa pafupipafupi

Kwa anthu omwe ali ndi chidwi ndi momwe amaphunzirira kusambira kumbuyo kwawo mu dziwe, zitha kukhala zothandiza kuti mudziwe zolakwika zomwe zimachitika pophunzira maluso:

• Kuomba m'manja pamadzi, ndiye kuti burashiyo imalowa m'madzi osati m'mphepete mwake, koma ndi ndege yake yonse. Izi zidzachepetsa kwambiri kugwira ntchito kwa sitiroko;
• Dzanja limakhalabe lolunjika komanso pansi pamadzi. M'malo mwake, kuti unyansidwe kwambiri, chigongono chimayenera kukoka chilembo S m'madzi;
• Kubweretsa mkono wopindika. Dzanja lowongoka limatengedwa m'malere;
• Ofooka kapena osasinthasintha matalikidwe amiyendo;
• Kupindika kwa thunthu pamalumikizidwe amchiuno. Poterepa, zowoneka zikuwoneka kuti wothamanga sakunama, koma atakhala pamadzi. Poterepa, mawondo amatenga katundu yense, koma chiuno sichimagwiritsidwa ntchito konse. Sizolondola.
• Asynchronous kupuma ndikusuntha kwa mikono ndi miyendo. Kuchotsedwa pakuchita mosalekeza.

Ndi minofu iti yomwe ikukhudzidwa

Pali lingaliro kuti kusambira kwamtunduwu kumatha kutchedwa mtundu wopepuka wa katundu, popeza mphamvu zochepa zimagwiritsidwa ntchito pamenepo kuposa kukwawa pachifuwa kapena gulugufe. Komabe, mukawona kuti ndi minofu iti yomwe imagwira ntchito mukamabwerera m'mbuyo, zosiyanazi zimawonekera.

Mtundu wakumbuyo wakumbuyo, monga wina aliyense, umapangitsa kuti minofu ya thupi lonse igwire ntchito yovuta. Nayi minofu yomwe ikukhudzidwa:

1. Kutsogolo, pakati ndi kumbuyo deltas;
2. Zomangamanga;
3. Manja a mitu iwiri ndi atatu;
4. Minofu ya kanjedza;
5. Lats, yaying'ono ndi yaying'ono yozungulira, rhomboid ndi trapezoidal dorsal;
6. Press;
7. Chifuwa chachikulu;
8. Sternocleidomastoid;
9. Mawulu amiyendo inayi ndi ntchafu ziwiri;
10. Ng'ombe;
11. Big gluteus.

Momwe mungapangire kutembenuka?

Tiyeni tiwone momwe tingapangire potembenukira posambira kumbuyo. Mwa kalembedwe kameneka, kusintha kosavuta kosavuta kumachitika nthawi zambiri. Pakatembenuka, mawonekedwe amthupi mlengalenga amasintha. Malinga ndi malamulowo, wothamanga amayenera kukhala kumbuyo kwake mpaka dzanja lake litakhudza khoma la dziwe. Komanso, nthawi yomweyo amayenera kubwerera pamalo oyambira atachokapo ndi mapazi ake.

Kutembenuka kotseguka kumaphatikizapo kusambira mpaka pakhoma la dziwe, kuligwira ndi dzanja. Kenako kusinthaku kumayamba, pomwe miyendo, yokhotakhota pa mawondo, imakokedwa kupita pachifuwa ndi kumbali. Mutu ndi mapewa zimasunthira mbali, ndipo mkono wotsutsana umatenga sitiroko. Pakadali pano, mapazi akukankhira mwamphamvu mbali. Ndiye pali cholowera kutsogolo pansi pamadzi. Pakati pa kukwera, wosambira amatembenukira chakumwamba.

Ubwino, zoyipa ndi zotsutsana

Kuti tikhale olimba mtima pamadzi, timalimbikitsa kuti tichite masewera olimbitsa thupi posambira. Phunzirani kumva bwino. Yesetsani kugwiritsa ntchito njira ya miyendo ndi mikono, kusinthasintha kwa manja, kupuma.

Kodi mukufuna kudziwa chifukwa chake backstroke ndiyothandiza kwa akulu ndi ana?

1. Amagwiritsa ntchito minofu yambiri, zomwe zikutanthauza kuti zimakuthandizani kuti muzisunga bwino, kumangitsa, kumawonjezera mphamvu;
2. Kusambira kumawonjezera kupirira, pomwe supine imathandizira kulumikizana;
3. Backstroke ndiye njira yabwino yochitira masewera olimbitsa thupi yamagetsi. Oyenera amayi apakati, okalamba, othamanga omwe akuchira kuvulala;
4. Masewerawa samanyamula msana, pomwe amakakamiza minofu kuti igwire bwino ntchito;
5. Zimathandizira kulumikizana;
6. Imalimbitsa chitetezo chamthupi, imawumitsa;
7. Zimakhudza kwambiri thanzi lamaganizidwe.

Kodi kubwerera kumbuyo kungavulaze? Izi ndizotheka pokhapokha ngati mukuchita zotsutsana. Otsatirawa ndi awa:

• Pachimake matenda a mtima ndi kupuma dongosolo;
• Matenda a mtima ndi sitiroko;
• Zinthu pambuyo pakuchita m'mimba;
• Matenda a khungu;
• Kutupa kulikonse ndi mabala otseguka;
• Mankhwala ziwengo makonda;
• Matenda a sinusitis, otitis media, matenda amaso;
• Matenda amisala;
• Nyongolotsi;
• Kukula kulikonse kwa matenda aakulu.

Tsopano mukudziwa momwe munthu wamkulu aliyense amaphunzirira kusambira kumbuyo kwake. Tikukufunirani maphunziro opambana ndikukumbukira - kalembedwe kameneka, ntchito zozungulira nthawi zonse zamagawo onse ndizofunikira. Choyamba konzekerani mayendedwe anu pamtunda, kenako molimba mtima mumadzi. Msewu udzakhala waluso poyenda!

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