Kusambira Kwakukwawa: Momwe Mungasambire ndi Njira Zachikhalidwe kwa Oyamba

Kusambira kwa zokwawa kuli koyenera kwa aliyense, mosasamala zaka kapena luso lake. Mtunduwu umakondedwa ndi akatswiri, kuti athe mwayi wothamanga kwambiri. Ndipo osambira omwe amachita masewera olimbitsa thupi amasangalala kuchita masewera olimbitsa thupi, kulimbikitsa thanzi lawo, komanso kuwonda.

Kukwawa kapena mtundu wamadzi ndiye kusambira mwachangu kwambiri, komwe kumafunikira ndalama zambiri kuchokera kwa othamanga. Sikovuta kuti muphunzire, ndizovuta kwambiri kukhala ndi chipiriro ndi mphamvu zofunikira pakuwotcha kwanthawi yayitali.

Munkhaniyi, tifotokoza m'mene tingakwere moyenera mu dziwe kapena madzi otseguka. Mudzatha luso loyendetsa bwino miyendo ndi miyendo, phunzirani kupuma, kusinthana, ndikupewa zolakwitsa zina. Tikuuzaninso momwe musatope kwa nthawi yayitali kuti muthane ndi maulendo ataliatali mosavuta.

Kodi kukwawa kokwawa ndi kwamtundu wanji?

Posachedwa tayamba kuphunzira njira yoyenera kusambira kwa oyamba kumene, koma tsopano, tifotokoza kalembedwe kake.

Kukwawa kapena njira yamadzi ndi njira yosambira m'mimba (kapena kumbuyo) ndikusinthasintha kwa miyendo yakumtunda ndi yakumunsi. Kuyenda, thupi limakokedwa ndi zingwe, mikono imapanga zozungulira mndege mozungulira kumadzi, ndipo miyendo imayenda ngati "lumo". Nkhopeyo imatsitsidwa m'madzi, inhalation imagwiridwa potembenuza mutu, khutu litaikidwa paphewa lotsogola, ndipo mpweya umakhala m'madzi.

Chokwawa ndiyo njira yakale kwambiri yosambira, ngakhale idafika ku Europe yotukuka m'zaka za zana la 19 zokha. Lero limawerengedwa kuti ndi njira yosambira mwachangu pamasewera onse a Olimpiki ndi mpikisano.

Tiyeni tiwone mitundu yayikulu yakukwawa:

• Mtundu wotchuka kwambiri masiku ano ndi sitiroko sikisi kapena waku America. Manja amapanga zikwapu zomveka, nkhope imatsitsidwa m'madzi, ndipo miyendo, potembenuka kamodzi ndi miyendo yakumtunda, imasinthasintha kasanu ndi kamodzi;
• Zomwe sizifunidwa ndizomwe zimatchedwa kuti sitiroko ziwiri kapena njira yaku Australia. Wosambira amasambira pachifuwa pake, mutu wake ukukweza. Manja opindidwa pazigongono amapanga zikwapu, makamaka, akukankha madzi ndi manja awo. Miyendo imayenda ndi "lumo" mogwirizana, motsutsana - poyenda dzanja lililonse, kusuntha phazi limodzi kumachitika.
• Kawirikawiri amapukutira pachifuwa chomenyedwa kanayi - chimakhala chofanana ndi chi America, koma miyendo imayenda mwachangu. Kutsatira njira yofananira yakukwapuka kwamitanda isanu ndi umodzi, kusambira uku kumaphatikizapo kukankha 4.
• Mtundu wamadzi kumbuyo. Thupi limagona mopingasa pamadzi, osapindika m'chiuno. Miyendo ya kumtunda imayenda mozungulira, kumachita zikwapu zazitali. Otsikawo amasunthira mu "lumo".

Tisanasanthule mwatsatanetsatane ukadaulo wosambira kuyambira pomwepo, tiwona momwe kalembedweka ndi kothandiza komanso ngati kangayambitse vuto.

Pindulani ndi kuvulaza

Monga tidalemba pamwambapa, njira yakusambira yakukwawa imafunikira ndalama zambiri zamagetsi. Ndicho chifukwa chake zimakhala zothandiza kwambiri kuchepetsa thupi. Komanso kusambira kotereku kumakupatsani mwayi wopopera luso lanu la kupirira, lomwe limathandiza pamasewera ambiri. Chokwawa chimaphunzitsa bwino dongosolo la kupuma, chimalimbitsa minofu ya mtima, chimapangitsa njira zowonekera komanso zamagetsi. Kuthetsa kuchulukana m'chiuno. Chifukwa chake, phindu la amuna pakusamba kokwawa ndi phindu pa potency, komanso kwa akazi - pantchito yobereka.

Kusambira kwa zokwawa kumakupatsani mphamvu yolimbitsa minofu yonse, pomwe siyimangiriza mafupa ndi msana. Zimasonyezedwa kwa anthu omwe ali ndi matenda a minofu ndi mafupa, amayi apakati, okalamba. Ndi katundu wokwanira, inde.

Kupanda kutero, thanzi limawonongeka. Ngati muli ndi vuto la mtima kapena kupuma, sankhani kusambira pang'ono m'malo mokwawa m'mimba. Mwachitsanzo, mabras kapena kalembedwe ka aqua kumbuyo.

Chonde dziwani kuti kusambira kuli ndi zotsutsana zochepa, koma ngati simutsatira njirayi molondola, sipangakhale phindu lililonse pamasewerawa. Mudzalemetsa msana, mupatseni mtima katundu wambiri wamtima, mukuwononga mphamvu pachabe ndi zochita zochepa. Nkhani yathu ikuthandizani kuti mupewe zolakwitsa zakale mukamayenda kokasambira - werengani mosamala kenako mutha kuiwala zomwe zingakuvulazeni.

Zamakono

Njira yosambirirayi ili ndi magawo atatu:

• Kuyenda mwendo;
• Kusuntha kwamanja;
• Kupuma ndi thupi.

Komanso, mdera lino tikukuwuzani momwe mungasinthire pakasambira.

Chifukwa chake, tiyeni tisunthire ku njira yakusambira yakukwawa pang'onopang'ono ndiyambe kuyambira pomwepo:

Thupi limawongoka kukhala chingwe, manja amatambasulidwa mtsogolo, miyendo ndiyowongoka, kumasuka, nkhope imamizidwa mu dziwe. Mutha kutenga poyambira ndikukankhira mbali ya dziwe ndi mapazi anu kutsogolo kapena kudumphira m'madzi.

Kusuntha kwa manja

Kuchokera poyambira, gulu loyamba limachitika motere:

• Dzanja limodzi limalowa m'madzi, chikhatho pansi, chokhotakhota pang'ono pa chigongono;
• Kenako amafotokoza kamizeremizere pansi pamadzi, akuwongola bwino;
• Pamapeto pa sitiroko, amatuluka m'madzi m'mbali mwa osambira;
• Nthawi yomweyo ndimayendedwe awa, dzanja lachiwiri limaponyedwa patsogolo pamadzi. Kuti mumvetse bwino momwe amayendera, taganizirani kuti mukukoka dzanja lanu mthumba lam'mbuyo la ma jinzi anu, ndi dzanja lomwe lidayikidwa kuti chala chaching'ono chikhale chapamwamba kuposa zala zina.
• Pakati pa kayendetsedwe kake, phewa lotsogola limatuluka pang'ono padziwe, ndipo osambira amatembenukira mbali kapena amapendekera kumbuyo kumbuyo (zosankha zonsezo ndizolondola);

Zolakwitsa zina

1. Dzanja lomwe limabweretsedwako sitiroko liyenera kumasuka ndikuwerama pang'ono. Onetsetsani kuti dzanja silikwera pamwamba pa chigongono. Zolakwitsa izi zimabweretsa kupsinjika kosafunikira, chifukwa chake wosambira amatopa msanga.
2. Kutembenuka pang'ono kwa phewa lotsogola patsogolo ndikofunikanso kwambiri - motere mkono umatambasulira momwe ungathere, zomwe zikutanthauza kuti wothamanga amayenda mtunda wokulirapo ndikutsutsana pang'ono ndi madzi;
3. Khama lalikulu limachitika ndi phewa - manja ndi mikono ayenera kulandira katundu wachiwiri.

Kumbukirani, tanthauzo la kuyenda kwa miyendo ndi mikono mukukwawa sikofanana. Zoyambilira makamaka zimayang'anira kulinganiza thupi ndi madzi, pomwe omalizawa ndi omwe amayendetsa kwambiri.

Kusuntha kwamiyendo

Tiyeni tipitirize kulingalira momwe tingakwere bwino, kupita ku njira yosunthira miyendo.

Miyendo yakumunsi sikumakhudza kwambiri kuthamanga kwa osambira, koma imathandiza kuti thupi likhale loyenera komanso kuti lizikhala bwino m'madzi. Ntchito ya miyendo pakusamba kokwawa imachitika mozungulira - imasunthira mmwamba ndi pansi.

• Choyamba, pali kupindika pang'ono mu mawondo;
• Chotsatira, mwendo wolimba ukugwedezeka, ngati kuti ukukankha mpira;
• Kenako chiwalocho chimawongoka;
• Chachiwiri chimatenga choyamba, kuchita chimodzimodzi.

Kuti muzungulire mkono wonse, muyenera kuchita zankhonya zofunikira, kutengera mtundu wakukwawa. Nthawi zambiri - 6, 2 kapena 4.

Zolakwitsa zina

1. Mwendo uli wopindika pa bondo kwambiri;
2. Mahi ndiwovuta kwambiri;
3. Miyendo imatuluka m'madzi nthawi yakusintha.

Zolakwitsa zonsezi zimabweretsa zovuta zosafunikira, osakulitsa kuthamanga kapena kupirira kwa wothamanga.

Njira yopumira

Chifukwa chake, tafufuza chithunzi chomwe chikuwonetsa momwe tingakwere bwino. Komabe, kuwonjezera pa mawonekedwe amachitidwe, kupuma kumachita gawo lalikulu pamachitidwe. Kupirira kwa wothamanga kapena kulephera kutopa kwanthawi yayitali kumadalira momwe adakhalira.

Chifukwa chake tikumbukire momwe miyendo ndi mikono zimagwirira ntchito pamene zikukwawa. Tsopano tiyeni tiyese kulumikiza zonsezi ndi kupuma. Pakusambira, nkhope ya wothamanga imamizidwa m'madzi, madzi apamwamba amadutsa pafupifupi pamphumi.

• Kutulutsa mpweya kumachitika panthawi yomwe dzanja limodzi ndi phewa limabweretsedwa, ndipo thupi limatembenukira kwina. Pakadali pano, wosambira amayika khutu lake paphewa lotsogolera ndipo nkhope imatuluka m'madzi. Nthawi yomweyo, kuyang'ana kwake kumayang'ana mbali yina yomwe ikupita pansi pamadzi;
• Pumirani mkamwa;
• Chonde dziwani kuti njirayi siyopereka mayendedwe apadera otembenuzira mutu kuti ukhale ndi mpweya. Izi zimatheka chifukwa cha kalembedwe, ndipo zimachitika zokha. Zachidziwikire, ngati mutachita zonse molondola.
• Pambuyo posinthana manja, nkhope ija ilowanso m'madzi, wosambira amatuluka kudzera m'mphuno ndi pakamwa;
• Inhalation imagwiridwa sitiroko iliyonse yachitatu ndi dzanja, motero pali kusinthasintha kwa kupuma kumanja ndi kumanzere;
• Muthanso kukwapula zikwapu ziwiri zilizonse, koma pakadali pano mudzayeserera "kupumira pansi pa mkono umodzi", zomwe sizolondola kwathunthu.

Udindo wa thupi magawo onse osambira umakhala wosasunthika. Komabe, imazungulira yokha kumanja ndi kumanzere, ndikupita patsogolo ndi mapewa ake patsogolo.

Zosintha

Njira yolowera kukwawa ikuphatikiza njira ziwiri:

1. Kusambira kwa mbali kapena pendulum;
2. Somersault pansi pamadzi.

Zowonongeka m'madzi zikukwawa zimachitika motere:

• Mukasambira mpaka kukhoma, tambasulani dzanja limodzi patsogolo;
• Ima mutu ndi thupi patsogolo, kuchita zovuta zina m'madzi;
• Pakadali pano, tulutsani mpweya ndi mphuno kuti madzi asafike;
• Mudzapezeka kuti mwakhala pansi pamadzi mutayang'ana kumbuyo;
• Wongolani miyendo yanu ndikumva khoma lamadziwe;
• Perekani mwamphamvu kukankha;
• Pakadali kufulumira, pita m'mimba;
• Pitirizani kuyenda patsogolo mpaka kuyamba kwa sitiroko.

Pendulum imapangidwa motere:

• Sambani mpaka pakhoma lamadziwe ndikuligwira poyamba ndi burashi yanu, kenako ndikutambasula kwanu;
• Pakadali pano, miyendo imagwada pamaondo, thupi limakhala pamalo owongoka;
• Kokani chigongono ndi thupi lonse kulunjika kumbali, pumirani, pindani;
• Dzanja lachiwiri panthawiyi limabweretsedwa patsogolo, ndipo miyendo imakankhidwa kuchokera mbali ya dziwe;
• Kuphatikiza apo, dzanja loyamba limagwira ndi loyamba, pali zosunthira patsogolo pomwe ayamba;

Kodi osatopa?

Tidasanthula momwe tingagwiritsire ntchito bwino miyendo ndi manja posambira mu kukwawa, tidasanthula njira zopumira ndi kutembenukira, tidaphunzira zolakwika zoyambira. Tsopano tiyeni tikupatseni maupangiri angapo omwe angakuthandizeni kuti muphunzire kusambira kwakanthawi komanso osatopa:

1. Onetsetsani njira yoyenera yopumira;
2. Onetsetsani kuti musapange zolakwika monga kusambira;
3. Chitani masewera olimbitsa thupi osiyanasiyana kuti mukhale olimba;
4. Kodi kupuma zolimbitsa thupi umalimbana kuwonjezera m`mapapo buku
5. Tengani zikwapu zazitali, ndikuponya mkono wanu momwe mungathere;
6. Osayesa kuchita sitiroko pafupipafupi - ingowasungani achichepere komanso atali;
7. Sambirani mopepuka komanso momasuka. Musayese kuyika thupi lanu pamadzi ndi mikono ndi miyendo yanu - kuchepa kwanu kumayambitsa izi. Osadzipanga kukhala mtolo wosafunikira, khulupirirani thupi lanu.

Pali mawu pakati pa osambira akuti "Breaststroke ndi miyendo, kukwawa ndi mikono", ndipo sitingavomereze chilungamo chake. M'machitidwe am'madzi, manja amachita 80% ya ntchitoyi. Kuphunzira kusambira kumeneku sikovuta konse, ngakhale kosavuta kuposa kupweteka kwa m'mawere komwe tatchulaku. Chinthu china ndikuti osambira ambiri "sakonda kugwira ntchito" ndipo amasiya mawonekedwe owonongera mphamvu kwambiri kuti akonde "chule" womasuka. Tikukulimbikitsani kuti muzisamala chimodzimodzi pamitundu yonse iwiri yosambira. Chifukwa chake mutha kupatsa thupi zovuta, motero kulipira.

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