I-Backstroke: inqubo yokuthi ungabhukuda kanjani kahle i-backstroke echibini

I-Backstroke ingenye yezitayela ezilula, ezisebenzisa amandla amancane nezizuzisayo.

Kunezinhlobo zokubhukuda ezisemthethweni ezi-4 kuphela, okukhona kuzo kuphela okwenziwa ngemuva - ukukhasa. Kungakho ezimweni eziyi-9 kwezingu-10, uma kukhulunywa ngokubhukuda nesisu phezulu, kuchaziwe. Ngokubukeka, ifana nonogwaja esifubeni, okuphambene nalokho. Umbhukudi wenza ukunyakaza okufanayo, ngokuba semanzini ngesisu phezulu. Ukuphefumula kwe-Backstroke kwenzeka emoyeni kulo lonke umjikelezo. Umbhukudi wehlisela ubuso bakhe emanzini kuphela ngezikhathi zokuphenduka nokuqala kwebanga.

Ngaphezu kwendlela ehlukile yokuphefumula, lesi sitayela sehlukile kunamanye kula maphuzu alandelayo:

• Ngesikhathi somncintiswano, abagijimi abaqali kusuka kubollard, kodwa emanzini;
• Umuntu uhlala ebhukuda ebheke phezulu;
• Ngesikhathi sokushaywa unhlangothi nokushanela ngenhla kwamanzi, izingalo zigcinwa zisendaweni eqondile (kuzo zonke ezinye izitayela, ingalo igobeke endololwaneni);
• I-backstroke ikuvumela ukuthi ubhukude ngokushesha kune-breaststroke, kepha uhambe kancane kunovemvane nesifuba.

Kodwa-ke, kunezinye izinhlobo ze-backstroke, kepha azithandwa kakhulu futhi zinokubaluleka okusebenzayo. Zisetshenziswa ezindaweni eziwumngcingo, isibonelo, abagijimi abangochwepheshe ekuqeqeshweni, abatakuli bamanzi, njll. Lokhu kufaka phakathi uvemvane kanye ne-backstroke, inqubo yayo efana nenguqulo yakudala, elungiselelwe ukuma komzimba okuguqukile.

Okulandelayo, sizothatha isinyathelo ngesinyathelo ekubukeni kwe-backstroke, sithathe njengesisekelo ukukhasa, njengokuthandwa kakhulu.

Indlela yokunyakaza

Uma uzibuza ukuthi ungafunda kanjani ukubuyela emuva echibini, funda izinto ezingezansi ngokucophelela.

1. Umjikelezo owodwa wokunyakaza kulesi sitayela ufaka phakathi: ukushaya okuhlukile okungu-2 ngezandla, ukushanela okungu-3 okuhlukile ngemilenze yomibili (njengesikele), i-pair eyodwa ye- "inhale-exhale";
2. Ukuma kwesibani kuqondile, kuqondile, imilenze igobile emadolweni, ayishiyi amanzi ngesikhathi sokubhukuda;
3. Izandla zisebenza njengenjini enkulu phambili;
4. Imilenze ibhekene nokushesha nokuzinza komzimba.

Ukunyakaza kwesandla

Sikukhumbuza ukuthi sihlola inqubo yabaqalayo ye-backstroke futhi manje sizokutshela ukuthi izitho ezingaphezulu zisebenza kanjani:

• Iminwe yesundu ivaliwe ngokuqinile, isandla singena emanzini ngomunwe omncane phansi.
• Ukugwedla kwenziwa ngokudinwa ngamandla. Ibhulashi lembulwa ngaphansi kwamanzi ngokungafani nokunyakaza.
• Isandla sikhishwa emanzini ngomunwe omncane phezulu, bese sishanela sime ngendlela eqondile kusuka okhalweni kuya ekhanda;
• Ukusheshisa ukuthwala, ihlombe lesandla esivelele liyadonswa phansi, okwenza ukuthi umlenze uhle. Lapho isandla esilandelayo sithwalwa, elinye ihlombe liyatshekisa, njll. Ngasikhathi sinye, intamo nekhanda akuhambeki, ubuso bubheke ngqo phezulu.

Ukunyakaza kwemilenze

Ababhukudi abafuna ukwazi ukuthi bangabuyela kanjani emuva ngokushesha kufanele balungiselele ucwaningo oluningiliziwe lwamasu okunyakaza komlenze. Ziyakuvumela ukuthi uthuthukise futhi ugcine isivinini esikhulu kulo lonke lelo banga.

• Imilenze igobeke ngesigqi ngemodi eshintshanayo, kanti ukunyakaza okunamandla kakhulu kwenzeka lapho kushaywa kusuka phansi kuya phezulu;
• Ukusuka onqenqemeni lwamanzi kuya phansi, isitho sihamba cishe siqonde futhi sikhululeke;
• Lapho nje umlenze wehla ngaphansi kwezinga lomzimba, uqala ukugoba emadolweni;
• Ngesikhathi sesiteleka sokuya ezansi, ayigoqeki ngokuqinile, kuyilapho ithanga lihamba ngokushesha kunomlenze ongezansi.
• Ngakho-ke, imilenze ibonakala ikhipha amanzi. Eqinisweni, bayaphuma kuyo, futhi, lapho bebanjwa ukushaywa kanyekanye kwezandla, umuntu uqala ukusheshisa phambili.

Ukuphefumula kahle?

Okulandelayo, ake sibheke ukuthi ungaphefumula kahle kanjani lapho ubuyela emuva. Njengoba sishilo ngenhla, lapha umuntu obhukudayo akadingi ukuprakthiza inqubo yokuphefumulela emanzini, ngoba ubuso buso buso sonke isikhathi.

I-Backstroke ivumela umsubathi ukuthi aphefumule ngokukhululeka, kanti, lapho kujika isandla ngasinye, kufanele adonse umoya noma awukhiphe. Ukubamba umoya akuvunyelwe. Faka umoya ngomlomo, ukhiphe ngamakhala nangomlomo.

Amaphutha avamile

Kubantu abanentshisekelo yokuthi bangafunda kanjani ukubhukuda ngokuzimela echibini labo, kuzoba wusizo ukuzijwayeza ngamaphutha ajwayelekile okufunda le ndlela:

• Ukushaya izandla zakho emanzini, okungukuthi, ibhulashi lingena emanzini hhayi ngomphetho walo, kodwa ngayo yonke indiza. Lokhu kuzonciphisa kakhulu ukusebenza kahle kwesifo sohlangothi;
• Ingalo ihlala ishubile futhi iqonde ngaphansi kwamanzi. Empeleni, ukuze uzondeke ngokwengeziwe, indololwane kufanele ibe nohlobo lokudweba uhlamvu S ngaphansi kwamanzi;
• Ukuphatha ingalo egobekile. Isandla esiqondile siphathwa emoyeni;
• Ukuphakama okubuthakathaka noma okungajwayelekile kwemilenze;
• Ukugoba kwesiqu esihlanganisweni sesinqe. Kulokhu, ngokubukeka kubonakala sengathi umgijimi akaqambi amanga, kepha uhleli emanzini. Kulesi sikhundla, amadolo athatha wonke umthwalo, kepha izinkalo azisetshenziswa nhlobo. Akulungile.
• Ukuphefumula okungafani nokunyakaza kwezingalo nemilenze. Kususwe ngumkhuba ophikelelayo.

Yimiphi imisipha ethintekayo

Kukhona umbono wokuthi lolu hlobo lokubhukuda lungabizwa ngokuthi uhlobo olulula lomthwalo, ngoba amandla amancane achithwa kuwo kunokuba, ngokwesibonelo, ekukhasheni esifubeni noma uvemvane. Kodwa-ke, uma ucabanga ukuthi imiphi imisipha esebenza lapho kubuyela emuva, okuphambene kuyabonakala.

Isitayela se-backstroke, njenganoma yimuphi omunye, senza izicubu zomzimba wonke zisebenze ngendlela eyinkimbinkimbi. Nayi imisipha ebandakanyekile kule nqubo:

1. Ama-deltas angaphambili, aphakathi nendawo nangemuva;
2. I-Brachioradial;
3. Izandla ezinamakhanda amabili nezinamakhanda amathathu;
4. Imisipha yezintende;
5. Ama-Lats, amakhulu nancane nxazonke, i-rhomboid ne-trapezoidal dorsal;
6. Cindezela;
7. Isifuba esikhulu;
8. I-Sternocleidomastoid;
9. Amathanga anamakhanda amane namakhanda amabili;
10. Inkonyane;
11. I-gluteus enkulu.

Ungenza kanjani ukujika?

Ake sibheke ukuthi singashintsha kanjani lapho sibhukuda ngemuva. Ngalesi sitayela, ukuguqula okulula okuvame ukwenziwa kakhulu. Ngesikhathi sokuphenduka, isikhundla somzimba esikhaleni siyashintsha. Ngokwemithetho, umgijimi kufanele ahlale ngomhlane kuze kube yilapho isandla sakhe sithinta udonga lwechibi. Futhi, kufanele abuyele ngokushesha endaweni yokuqala ngemuva kokucindezela kuyo ngezinyawo.

Ukujika okuvulekile kufaka ukubhukuda kuze kufike odongeni lwechibi, ukulithinta ngesandla sakho. Ngemuva kwalokho ukujikeleza kuqala, ngenkathi imilenze, egobile emadolweni, idonselwa esifubeni naseceleni. Inhloko namahlombe kuya ohlangothini, kuthi ingalo ebhekene nayo ishaywe unhlangothi. Ngalesi sikhathi, izinyawo zisunduza ngamandla ohlangothini. Bese kuba khona isilayidi phambili ngaphansi kwamanzi. Ngesikhathi sokwenyuka, umbhukudi uphenduka abheke phezulu.

Izinzuzo, ukulimala nokuphikisana

Ukuze uzizwe uzethemba emanzini, sincoma ukwenza izivivinyo ezikhethekile zokubhukuda emuva. Funda ukuzwa ukulinganisela nokulinganisela. Prakthiza inqubo yemilenze nezingalo, ukujikeleza kwesandla, ukuphefumula.

Ngabe ufuna ukwazi ukuthi kungani i-backstroke ilusizo kubantu abadala nezingane?

1. Isebenzisa inqwaba yemisipha, okusho ukuthi ikuvumela ukuyigcina isesimweni esihle, iyaqinisa, yenyuse amandla;
2. Ukubhukuda kwandisa ukukhuthazela, ngenkathi isikhundla esiphezulu sithuthukisa ukusebenzisana;
3. I-Backstroke iyindlela ekahle yokuzivocavoca nge-aerobic yohlelo lwezinhliziyo. Kufanelekile kwabesifazane abakhulelwe, asebekhulile, abagijimi abalulama ekulimaleni;
4. Lo mdlalo cishe awulayishi umgogodla, ngenkathi uphoqa imisipha ukuthi isebenze kahle;
5. Isiza ukuvumelanisa ukuma;
6. Kuqinisa amasosha omzimba, kuqinise;
7. Inomphumela omuhle empilweni yengqondo.

Ingabe ukubuyela emuva kungalimaza? Lokhu kungenzeka kuphela uma uzijwayeza nokuphikisana. Lokhu kugcina kufaka:

• Izifo ezinzima zenhliziyo nesistimu yokuphefumula;
• Isifo senhliziyo nesifo sohlangothi;
• Izimo ngemuva kokuhlinzwa kwesisu;
• Izifo zesikhumba;
• Noma yikuphi ukuvuvukala namanxeba avulekile;
• Chlorine yokungezwani komzimba nokwakheka;
• I-sinusitis engapheli, i-otitis media, izifo zamehlo;
• Ukuphazamiseka kwengqondo;
• Izikelemu;
• Noma yikuphi ukwanda kwezifo ezingamahlalakhona.

Manje uyazi ukuthi noma yimuphi umuntu omdala angafunda kanjani ukubhukuda emhlane wakhe. Sifisela wena ukuqeqeshwa okuphumelelayo futhi ukhumbule - ngalesi sitayela, umsebenzi ojikelezayo njalo wazo zonke izingxenye zendlela ubalulekile. Okokuqala zijwayeze ukunyakaza kwakho emhlabeni, bese ngesibindi ungene emanzini. Umgwaqo uzokwazi kahle ukuhamba!

Bukela ividiyo: Butterfly, Backstroke u0026 Breaststroke. Different Swimming Strokes For Triathlon (Novemba 2024).