Ukubhukuda kwe-Breaststroke kungenye yezindlela zokubhukuda ezithandwa kakhulu futhi ezifunwa kakhulu emhlabeni jikelele. Ubhekwa njengenye yezobuchwepheshe obunzima kakhulu, kepha uhlala eba intandokazi phakathi kwababhukudi be-amateur. Isici sesici se-breaststroke, njengohlobo lokubhukuda, ukuthi ukunyakaza kuyo yonke imijikelezo kwenziwa endizeni ehambisana namanzi.
Kuyathakazelisa! I-Breaststroke isitayela sakudala kakhulu emhlabeni. Izazi-mlando zikholelwa ukuthi abaseGibhithe baqala ukuyisebenzisa cishe eminyakeni eyizinkulungwane eziyishumi eyedlule!
Kulesi sihloko, sizobheka inqubo yokubhukuda yabaqalayo, sizokutshela ngolimi olufinyelelekayo ukuthi ungakwenza kanjani ukunyakaza kahle. Ingxenye enzima kunazo zonke mayelana ne-breaststroke ukuvumelanisa intuitively izingalo, imilenze, umzimba nohlelo lwakho lokuphefumula. Lapho nje uphumelela, ungabhukuda ngokushesha ngaphandle kwemiyalelo noma umqeqeshi.
Ukubhukuda isifuba ngemuva, ngokufana nokukhasa, akunakwenzeka - isiyalo sihilela isikhundla esifubeni kuphela.
Inzuzo nokulimala
Ukubhukuda kungenye yezemidlalo ehamba phambili yokuthuthuka okuhlangene komzimba wonke. I-Breaststroke ikuvumela ukuthi uhlanganyele cishe wonke amaqembu amakhulu emisipha ngasikhathi sinye.
- Ngokuya ngenqubo yesitayela sokubhukuda kwesifuba, umgogodla ulayishwe ngokuphelele, ngakho-ke kuvunyelwe abantu abanezifo zohlelo lwe-musculoskeletal.
- I-Breaststroke ithuthukisa ukukhuthazela, inyusa izinga lomsebenzi womuntu, futhi ilinganise ukuma komzimba.
- I-Technique idinga ukusetshenziswa kwamandla amakhulu, okusho ukuthi lo mdlalo ufaka isandla ekwehliseni isisindo.
- Ukubhukuda kusebenze ukusebenza kwesibindi, izinso, uhlelo lokukhwabanisa, futhi futhi kwandisa amasosha omzimba, kuqinise.
- Inomphumela omuhle ezinhlelweni zokuphefumula nezenhliziyo;
- Kungumdlalo osemthethweni wabesifazane abakhulelwe nasebekhulile;
- Iqeda ukuminyana endaweni ye-pelvic. Ngakho-ke, kwabesifazane, izinzuzo zokubhukuda kwe-breaststroke zinomphumela omuhle ohlelweni lokuzala, nakwabesilisa, emandleni.
Ingabe le ndlela ingaba yingozi? Kuphela uma ubhukuda lapho kukhona ukuphikisana, okubandakanya i-asthma esebenzayo, umkhuhlane, ukukhuphuka kwezifo ezingamahlalakhona, izinkinga ngohlelo lokuphefumula, kanye nokuhlinzwa kwesisu kwakamuva.
I-Breaststroke isitayela sokubhukuda esihamba kancane, kepha nguyena okuvumela ukuthi uhambe ibanga elide ngaphandle komzamo omkhulu. Ungakwazi ukubhukuda ngalesi sitayela kokubili ezingutsheni nasemagagasi aphezulu, ngaphandle kokulahlekelwa ukubona phambi kwakho. Uma kunesidingo, ungaphuza ibele usebenzisa isandla esisodwa nje, ngokwesibonelo, ukubamba isisulu ngesinye. Ngesikhathi sokubhukuda, umbhukudi angadonsa into enosayizi ophakathi nendawo, ayicindezele phambi kwakhe ngaphambi kwesigaba sokuqala salo mnyakazo. Konke lokhu kuveza isitayela njengesihamba phambili ngokuphepha uma kwenzeka kuba nezimo eziphuthumayo emanzini.
Ngabe ukubukeka kwesifuba kubukeka kanjani?
Uma ufuna ukwazi ukuthi ungabamba kanjani ibele kahle, cabanga ngexoxo. Mbuke phezulu njengoba entanta. Ihamba kanjani yonke imilenze yakhe emi-4 ngokuvumelanayo. Yikho kanye umuntu obhukuda ngale ndlela abukeka ngayo. Uyacelwa ukuthi uqaphele ukuthi ukunyakaza kwezitho kwenziwa ngendiza evundlile. Ikhanda kuphela elihamba libheke phezulu, lingena ngokulandelana futhi ligxume liphume.
Ikakhulukazi kwabaqalayo, sizochaza amasu we-breaststroke ngamagama alula. Ukuze kube lula, sizohlukanisa imiyalo ngezigaba ezi-4;
- Ukunyakaza kwesandla;
- Ukuhamba kwemilenze;
- Umzimba nokuphefumula;
- U-phenduka.
Ekuphetheni, sizohlaziya amaphutha ajwayelekile lapho sibhukuda isifuba.
Inqubo yokwenza
Ngakho-ke ngokuqhubekayo sizokutshela ukuthi ungabhukuda kanjani i-breaststroke, sizonikeza inqubo yabaqalayo. Okokuqala, ake sihlaziye indawo yokuqala okufanele ithathwe ngaphambi kokuqala umjikelezo. Echibini, ngokwesibonelo, ukuze ufike kulo, ungaphusha uhlangothi bese ushelela phambili.
- Umzimba weluliwe umugqa, izingalo ziqondiswe phambili;
- Ubuso bucwiliswa emanzini;
- Imilenze iyahlanganiswa futhi yelulwa.
Ukusuka lapho uqala khona, umbhukudi uqala umjikelezo ngokunyakaza kwamalungu aphezulu.
Ukunyakaza kwesandla
Sizohlaziya inqubo efanele yezandla lapho sibhukuda i-breaststroke, efaka izigaba ezi-3:
- Gwedla ngaphandle: kunezintende ngaphandle, dudula amanzi ahlukane, gcina izitho zakho zifana nendiza yamanzi;
- I-paddle ngaphakathi: Flip izintende zakho phansi bese uphonsa amanzi emuva, uletha izandla zakho komunye nomunye. Ekupheleni kwesiteji, izindololwane zizocindezelwa emzimbeni, bese izintende zivalwa;
- Buyisela: izandla ziqondiswe phambili, kuvalwa izingalo nezintende, kuze kubuyele endaweni yokuqala.
Ukuhamba kufanele kuqalwe kancane, kusheshiswe kakhulu esigabeni sokubuyela. Kungalesi sikhathi lapho ukuqhubekeka okukhulu kakhulu komzimba kuya phambili kwenzeka.
Ukunyakaza kwemilenze
Amasu omlenze wesifuba nawo ahlukaniswe ngezigaba:
- Ukudonsa phezulu. Amadolo avaliwe ngaphansi kwamanzi adonselwa esiswini. Ngasikhathi sinye, imicu isakazeka ngaphandle, nezinyawo ziyadonswa ngaphezulu kwazo;
- Phusha. Kwenziwe ngenkathi kuletha izingalo phambili. Phusha amanzi uye ezinhlangothini ngaphakathi kwezinyawo zakho, usakaze amadolo akho. Qondanisa imilenze yakho;
- Dweba isiyingi ngezinyawo zakho bese uletha umzimba endaweni yawo yokuqala (umucu);
Umzimba nokuphefumula
Inqubo yokunyakaza komzimba we-breaststroke igcwalisa izingalo nemilenze, okuholela ekuvumelaneni okuphelele:
- Esimweni sokuqala, umzimba udonswa ulayini, izingalo ziqondiswe phambili, ukushelela kwenzeka;
- Ngesikhathi sokushaywa unyawo kwangaphandle, umbhukudi ucwilisa ubuso bakhe emanzini bese ekhipha;
- Imilenze ilungiselela ukuqhutshwa phakathi kwesifo sangaphakathi;
- Ikhanda ngalesi sikhathi liyavela, umgijimi uthatha umoya;
- Ngesikhathi sesigaba sokubuyisa isitho esiphezulu, imilenze iyadudula;
- Bese kuthi, imizuzwana, umzimba ubuyele endaweni yawo yokuqala.
Donsela emlonyeni, donsela emanzini ngekhala. Ukwenza ngcono ukusebenza kwejubane, abanye abasubathi bafunda ukuphefumula ngemuva kwemijikelezo engu-1 noma engu-2.
Asikukhuthazi ukulahla umzuzu ngokufaka ubuso bakho emanzini. Uma ugcina ikhanda lakho lingaphezulu kobuso, imisipha yentamo nomgogodla ilayishwa kakhulu. Ezimweni ezinjalo, kunzima ukuhamba amabanga amade, futhi lokhu kuyingozi kuma-vertebrae.
Ungasandisa isivinini se-breaststroke ngokwandisa imijikelezo yakho ngomzuzu. Isibonelo, abasubathi abanolwazi bayakwazi ukuqeda imivimbo efinyelela kuma-75 ngemizuzwana engama-60. Ngokuqhathanisa, ababhukudi be-amateur benza ama-40 kuphela.
Ungakwenza kanjani ukujika kwe-U?
Ngokuya ngemithetho yokubhukuda kwe-breaststroke, lapho ujika, umgijimi kufanele athinte uhlangothi lwesiziba ngezandla zombili. Lokhu kuvame ukwenziwa ngesikhathi sesigaba sokubuyela ngezandla noma lapho usiya phambili.
- Ngemuva kokuthinta, izingalo ziyagoba endololwaneni, bese umgijimi efika ame mpo;
- Ngemuva kwalokho ususa isandla esisodwa ohlangothini asilethe phambili ngaphansi kwamanzi, ngasikhathi sinye aqale ithuba;
- Owesibili ubamba owokuqala ngenhla kobuso bamanzi futhi bobabili bayacwila phansi, endaweni enwetshiwe;
- Ngalesi sikhathi, imilenze yenza ukusunduza okunamandla kusuka odongeni lwechibi futhi umzimba uqala ukushelela phambili ngaphansi kwamanzi. Kuya ngokuthi ucindezela kangakanani, noma ngabe umuntu obhukudayo uyanxephezela ukulahleka ngejubane ngenxa yokujika;
- Ngemuva kokushibilika, umgijimi wenza unhlangothi onamandla, esakaza izingalo zakhe ezinqeni impela, bese eletha izingalo zakhe phambili bese ephusha ngemilenze yakhe. Ngaphezu kwalokho, ukuphuma ebusweni kwenziwa futhi umjikelezo omusha wokunyakaza uqala.
Akunconyelwa ukwenza ijika lapho ubhukuda isifuba sesifuba nge-somersault, njengoba kwenziwa kukhasa esifubeni. Ngenxa yemininingwane yokunyakaza, ngale ndlela, le ndlela isezingeni eliphansi ngejubane ekujikeni.
Amaphutha wokuhlukanisa
Indlela yokubhukuda yesifuba, njengoba sishilo ngenhla, iyinkimbinkimbi impela. Abaqalayo bavame ukwenza amaphutha ajwayelekile:
- Ngesikhathi sokushaywa unhlangothi ngaphandle, izingalo zisatshalaliswa kakhulu futhi zilethwa ngemuva. Ngokujwayelekile kufanele benze umugqa oqondile;
- Amabhulashi avaliwe endaweni yabezindaba, hhayi imisipha ye-pectoral;
- Hambisa amanzi ngomphetho, hhayi ngendiza yonke yezintende;
- Ungavumeli umzimba ukuthi ushelele ngemuva kokubuyisa izandla, ngokushesha ukuqala umjikelezo omusha;
- Ungacwilisi ikhanda lakho emanzini;
- Ngaphambi kokuphusha ngemilenze, amadolo asakazeka ahlukane. Ngokuvamile, kufanele zivaliwe;
- Azihambi ngokuvumelanisa.
Yebo, sikutshele ukuthi ukubhukuda kwe-breaststroke kubukeka kanjani, sichaze inqubo yesitayela. Sincoma ukuthi abaqalayo bangagxili baqonde emanzini, kodwa okokuqala bazijwayeze ebhentshini. Ngakho-ke uzokwazi ngokuxhumana kokuhamba, funda ukuthi ungavumelanisa kanjani izingalo nemilenze yakho. Enye yezinzuzo zale nqubo ukuthi kwanele ukuqonda okushiwo yi-manipulation kanye futhi ungabhukuda ngokushesha ngendlela efanele. Kufana nebhayisikili - bamba ibhalansi yakho kanye futhi ungaphinde uwe futhi.
Indatshana yethu isiphelile. Ngokwethu, sichaze ukuthi singancancwa kanjani kahle isifuba echibini. Hhayi-ke - hlola inqubo yakho, wandise ukukhuthazela, uphakamise isivinini sakho. Ukuqeqeshwa okuphumelelayo!
