I-Butterfly ibhukuda ngenqubo ebabazekayo yokwenza, ngaphezu kwalokho, ingenye yezinzima kakhulu. Isitayela sibizwa nangokuthi "ihlengethwa", "uvemvane", noma umane - "isinqe". Ngempela, uma ubheka umuntu obhukuda ngenhla, ukunyakaza kwakhe kwezandla kuzofana nokushaya kwamaphiko kovemvane, nokudlidliza komzimba kuyefana nendlela yokubhukuda yamahlengethwa.
Isitayela sokubhukuda kwamabhabhathane ezigabeni eziningi kangaka singabonakala ngesichasiso esithi "iningi":
- Okumangalisa kakhulu futhi okumangazayo;
- Uhlobo lokubhukuda oluncane kunazo zonke;
- Eshesha kakhulu (okulingana nokukhasa esifubeni);
- Inselele enkulu kwezobuchwepheshe;
- Kuyisidina kakhulu;
- Unezimo eziphikisana kakhulu (ngenxa yomthwalo owandisiwe);
- Okuwusizo kakhulu ekunciphiseni isisindo nasekuqeqesheni imisipha;
- Iningi lawo wonke amaqembu emisipha ayabandakanyeka.
Siyini isitayela sevemvane?
Lesi isitayela sokubhukuda kwezemidlalo, lapho umzimba wenza ukunyakaza okufana nokugqagqana kwamagagasi, futhi izingalo ziyalingana futhi ngasikhathi sinye zilandelana endizeni enezingqimba. Le ndlela ayifani nenye, idinga ukuthi umuntu obhukudi abe sesimweni esihle ngokomzimba, akhuthazelele kakhulu futhi asebenzisane kahle kakhulu.
Uma usuka eceleni, umbhukudi ubukeka ehlaba umxhwele ngendlela emangalisayo. Ugxuma ngamandla aphume emanzini, aphonse izingalo zakhe emaceleni bese enza unhlangothi omkhulu. Ngefu lokufafaza, uvele angene emanzini, ukuze avele futhi ngomzuzwana futhi aqhubeke nokunyakaza. Umbono uyamangalisa.
Uma ufuna ukuqonda ukuthi ungabhukuda kanjani uvemvane futhi uphuphe ukuqonda kahle le nqubo enhle, funda indatshana yethu ngokucophelela. Bheka ubuhle, ububi nokuphikisana kwesitayela. Okulandelayo, sizonikeza inqubo yokubhukuda uvemvane igxathu negxathu, sikutshele ngamaphutha amakhulu, sichaze ukuthi ungaphefumula kahle kanjani futhi ungakhathali isikhathi eside.
Isebenzisa miphi imisipha?
Okokuqala, ake sibhale ukuthi imiphi imisipha esebenza lapho ibhabhalazi libhukuda:
- Ama-triceps
- Amahlombe;
- ILatissimus dorsi;
- Cindezela;
- Isifuba esikhulu;
- Ama-triceps ne-quadriceps yethanga;
- I-gluteus enkulu;
- Inkonyane.
Njengoba ukwazi ukubona, isitayela sithinta ngokuphelele imisipha, cishe wonke umzimba. Le yindlela enhle yokusebenzisa ngokushesha nangokuphumelelayo amaqembu emisipha emikhulu ngaphandle kokulayisha ngokweqile umgogodla namalunga.
Ubuhle nobubi
Ake siqale ngokumnandi - bona ukuthi zingaki izinzuzo zokubhukuda kovemvane ezinakho:
- Njengoba sishilo ngenhla, le nqubo ibeka umthwalo omuhle emisipheni. Ababhukudi bangaziqhayisa ngomzimba onamathoni futhi omuhle, athuthukiswe ukuphefumula nokubekezela okuhle. Ikhono lokugcina libalulekile ukuthuthukela ezinhlobonhlobo zemidlalo.
- Isitayela asibeki nhlobo umthwalo ohlelweni lwe-musculoskeletal, okusho ukuthi lufanele abagijimi abathola ukwelashwa noma ukulimala.
- Ukusetshenziswa kwamandla okuphezulu kuvusa ukushiswa okusebenzayo kwama-calories, okusho ukuthi uvemvane lusiza ukunciphisa isisindo.
- Umsebenzi omningi uthuthukisa ukugeleza kwegazi, futhi wonke amaseli emzimbeni ayondla ngokushesha.
- Ukubhukuda kuthulisa isimiso sezinzwa, kuqeda ukucindezeleka, futhi kusize ekunciphiseni ukucindezeleka.
- Isitayela sokubhukuda kwe-Butterfly sikuvumela ukuthi uhlakulele isivinini esikhulu sokuhamba;
- Kubukeka kumangalisa ngokumangalisayo futhi kumangalisa.
Le ndlela inezinkinga zayo:
- Kunzima kuye ukuthi afunde ekuqaleni futhi ngaphandle komqeqeshi;
- Ngenxa yomthwalo omkhulu, uvemvane alukufanele ukubhukuda kwebanga elide;
- Isitayela sidinga ukuqina komzimba okuhle kakhulu nempilo ekahle;
- Akufanelekile kwabesifazane abakhulelwe nasebekhulile.
Ukubhukuda kwe-Butterfly akuvunyelwe ngezimo ezilandelayo:
- Ukwehluleka kwenhliziyo
- Izimo ngemuva kokuhlaselwa yisifo senhliziyo noma isifo sohlangothi;
- Muva nje uhlinzwe esiswini;
- Izifo zokuphefumula, kufaka phakathi isifo sofuba, i-asthma;
- Izinqubo ezivuthayo zokuvuvukala, kufaka phakathi ukushisa komzimba okwandayo;
- Izinkinga zokugaya ukudla;
- Ukukhulelwa.
Omama abazoboniswa baboniswa izitayela zokubhukuda ezikhululeke kakhudlwana, njenge-backstroke noma i-breaststroke. Ukucindezela ngokweqile ebhodini eliphezulu lamahlombe, i-abs kanye nesistimu yokuphefumula kungadala imiphumela engathandeki.
Inqubo yokwenza
Ake siqhubeke nokuhlaziya inqubo efanele yokubhukuda kovemvane wabaqalayo. Sizochaza ngendlela efinyeleleka nelula. Sincoma nokuthi uthole amavidiyo afundisayo ku-YouTube ukuze ubone kahle ukwakheka kokunyakaza.
Inqubo yokubhukuda kwe-Butterfly ifaka izinto ezingaphansi kwe-3: ukunyakaza kwezingalo, imilenze nesiqu, ukuphefumula.
Isikhundla sokuqala: umbhukudi ulele emanzini ngesisu phansi, izingalo ziqonde phambili, imilenze yelulelwe emuva, yahlanganiswa.
Ukunyakaza kwesandla
Umjikelezo uqukethe izigaba ezintathu:
- Okokuqala, izandla zicwiliswa echibini, izintende zibheke phansi. Imilenze ikhuliswe kububanzi behlombe;
- Ngaphezu kwalokho, izandla zenza ukunyakaza okuyindilinga ngamanzi azungeze umzimba womsubathi, cishe kufinyelele kulayini wethanga. Izindololwane zigobile, kodwa izandla ziseyizintende phansi;
- Esigabeni sokugcina, izandla ziyaphuma emanzini bese zibuyela endaweni yokuqala ziye endaweni yesigaba sokuqala.
Esigabeni sesithathu, isilinganiso sohlangothi oluphakeme kakhulu siyatholwa, ngenxa yalokho kufika isikhathi esivumayo sokusukuma uphume ekhanda ubheke phezulu. Ngalesi sikhathi, umbhukudi uthatha umoya.
Indlela yesifo sohlangothi ekubhukudeni kwesitayela sevemvane ifana ne-breaststroke, kepha ngokuphuma phezulu nokushesha okukhulu.
Ukunyakaza komlenze nomzimba
Uma ubheka umdwebo obonisa ukuthi ubhukuda kahle kanjani uvemvane, kuyacaca ukuthi imilenze nesiqu kubandakanyeka kumjikelezo owodwa wokunyakaza:
- Imilenze ihamba njengesitayela samanzi, iqonde, kodwa hhayi ngokushintshana, kepha ihlangene;
- Okokuqala, umbhukudi wenza i-pendulum eqinile phezulu futhi ibe buthakathaka phansi, ukuze ikhanda namahlombe kuphume, bese ukhalo luyehla;
- Ngemuva kwalokho kwenziwa i-pendulum ebuthakathaka bese kuthi eqinile ibheke phansi, bese kuthi umpristi onomhlane ongezansi anyukele onqenqemeni lwamanzi;
- Ngemuva kwalokho umjikelezo uyaphindwa.
Uma ubheka ukunyakaza kwesigaxa ohlangothini, uthola isithombe sokuthi kunika igagasi kusuka edolweni kuye okhalweni nasemahlombe, nasemhlane. Isiqalo asikwazi ukuphatha nokuqonda uhlobo lokubhukuda kovemvane ngasikhathi sinye. Kodwa-ke, ngendlela efanelekile yokuqeqeshwa nokukhuthazeka okuqinile, konke kuzolunga.
Ukuphefumula kahle?
Ngakho-ke, sichaze inqubo yokushaywa ngesandla nokunyakaza kwemilenze ekubhukudeni kwesitayela sevemvane. Okulandelayo, sizochaza ukuthi, ekuqhubekeni kwazo zonke lezi zinto zokukhohlisa, uphinde ukwazi ukuphefumula:
- Ukuphefumula kwenziwa ngomlomo, okwamanje lapho izandla zisesigabeni sokubuyela, endaweni yesifuba ngaphansi kwamanzi. Ngalesi sikhathi, umgijimi uza phezulu alungiselele ukushaywa unhlangothi okusha okunamandla;
- Khipha ngomlomo nangamakhala emanzini njengoba ubuso bungena echibini.
Kunconywa ukufeza umoya owodwa ngemivimbo emibili. Uma uhogela njalo lapho ushiya amanzi, ijubane lokuhamba lilahleka kakhulu.
Uma unentshisekelo yokuthi ungafunda kanjani ukubhukuda uvemvane uwedwa, qala ngokutadisha ngokucophelela inqubo yesitayela ngombono, bese ubuka amavidiyo wokuqeqesha, uzijwayeze umhlaba (ungalala ebhentshini), bese uqala ukuzijwayeza. Ungalindeli ukuthi konke kuzolunga ngokushesha. Isitayela siyinkimbinkimbi impela, ngakho-ke zinike ilungelo lokwenza amaphutha.
Amaphutha amakhulu
By the way, kuzosiza ukuzijwayeza ngokushesha uhlu lwamaphutha athandwa kakhulu okwenziwa yibo bonke abaqalayo:
- I-paddle kufanele ibe banzi futhi ibe yinde ngaphansi kwamanzi. Thatha isikhathi sakho ukusheshisa - ijubane landa kuphela ngaphambi kokuba izandla zifike ngaphezulu. Uma isifo sohlangothi sishesha futhi sifushane, ukugoba kwesifuba kuzokwanda futhi uzoqhubekela phambili kancane;
- Imilenze akufanele iphume - konke ukwenziwa komzimba kwenziwa ngaphansi kwamanzi. Uma izithende zakho "zicwebezela" ebusweni, uzakhela umthwalo ongadingekile;
- Ukuphefumula okungafanele - lapho uhogela, umbhukudi udonsela intamo phambili kakhulu, kubambezele uhlangothi. Kubalulekile ukuthi ufunde ukuhogela ngesikhathi esifushane kakhulu, bese kuthi, nangaphambi kokuntywila, ukulungele ukuhogela;
- Ukungahambisani noma ukunyakaza kokunyakaza. Kuholele ekukhathaleni okusheshayo nasekuqhubekeni kancane.
Ungafunda kanjani?
Imiyalo esihlokweni esithi "ungabhukuda kanjani ngokushesha ngesitayela sevemvane" yehlela esicelweni esisodwa nje - bheka inqubo elungile yokunyakaza. Ukunamathela okunembile ezicini zayo, ngokoqobo, kuzophoqelela umzimba wakho ukuthi wenze izinkohliso ezifanele. Kuzoqonda kahle ukuthi ulwenza kanjani igagasi, uphefumulela nini emoyeni, ungena ngasiphi isikhathi ngaphansi kwamanzi. Kufana nebhalansi - uma nje uyibambile, ngeke uphinde uwe ebhayisikilini.
Ukuhlaziywa kwendlela yokubhukuda kovemvane kukhombisa ukuthi imunce konke okuhle kakhulu kusuka kukhasa nokushaya kwesifuba, ukunonga konke nge-peppercorn yayo eyingqayizivele. Umphumela uyinto ethakazelisa kakhulu - inamandla amakhulu, ayishebi kangako, futhi impela iyamangalisa.
Kuze kube yilapho usukwazi ukukhasa noma ukubhukuda kwe-breaststroke, kusesekuseni kakhulu ukuthi ungadlulela embotsheni. Uma kungekho bunzima ngalezi ezimbili zokuqala, khuphula isivinini sakho futhi uthuthukise ukukhuthazela. Kancane kancane zama inqubo yevemvane. Ngendlela, amadoda athanda lesi sitayela kakhulu, ngoba ivumela ukukhombisa ukwakheka okuhle komzimba nokuqeqeshwa okuqinile ngokukhanya okuhle.
