Ukubhukuda Okukhasa: Ungabhukuda Kanjani Namasu Esitayela Kwabaqalayo

Ukubhukuda okukhasa kufanelekile kunoma ngubani, kungakhathalekile ubudala noma ikhono lomzimba. Lesi sitayela sikhonzwa ochwepheshe, ukuthola ithuba lokuthuthukisa isivinini esikhulu. Futhi ababhukudi abayizimfundamakhwela bakwenza ngentokozo ukuqeqeshwa kwemisipha, ukukhuthazwa kwezempilo okujwayelekile, kanye nokwehlisa isisindo.

Isitayela sokukhasa noma samanzi wuhlobo lokubhukuda olushesha kakhulu, oludinga izindleko zamandla aphezulu kumdlali. Akunzima ukukufunda, kunzima kakhulu ukukhulisa ukukhuthazela namandla adingekayo ekushiseni okude.

Kule ndatshana, sizochaza ukuthi singakhasa kanjani kahle echibini noma emanzini avulekile. Uzokwazi kahle inqubo elungile yokunyakaza kwengalo nemilenze, ufunde ukuphefumula, ukushintshana, nokugwema amaphutha ajwayelekile. Sizokutshela nokuthi ungakhathali isikhathi eside ukuze unqobe ngamandla amabanga amade.

Kuyini ukubhukuda kokukhasa futhi kunezinhlobo ezinjani?

Maduze nje sizoqala ukufunda inqubo yokubhukuda efanele yabaqalayo, futhi manje, sizonikeza incazelo ejwayelekile yesitayela.

Ukukhasa noma isitayela samanzi kuyindlela yokubhukuda esiswini (noma emuva) ngokushintshana kokunyakaza kwamalungu aphezulu nangaphansi. Ngokunyakaza, umzimba udonswa ube yintambo, izingalo zenza ukunyakaza okuyindilinga endizeni okuqondane nakho emanzini, nemilenze ihambe "njengezikele". Ubuso bufakwa emanzini, i-inhalation yenziwa ngokujika kwekhanda, lapho indlebe ibekwe ehlombe eliholayo, futhi i-exhale isemanzini.

Ukukhasa kuyindlela endala yokubhukuda, yize kwafika eYurophu ephucukile ngekhulu le-19 kuphela. Namuhla kubhekwa njengesitayela esikhulu sokubhukuda ngejubane kuwo wonke ama-Olimpiki nemincintiswano.

Ake sihlaziye izinhlobo eziyinhloko zokukhasa:

• Uhlobo oluthandwa kakhulu namuhla yi-six-stroke noma i-American. Izingalo zenza imivimbo enesigqi, ubuso buyehliselwa emanzini, futhi imilenze, kumjikelezo owodwa wokujikeleza nezitho zomzimba ezingenhla, yenza ukunyakaza okushintshanayo okuyisithupha;
• Okungafuneki kangako yilokho okubizwa ngokuthi yi-stroke emibili noma indlela yase-Australia. Umbhukudi ubhukuda esifubeni sakhe, ikhanda lakhe liphakanyisiwe. Izingalo, zigobile endololwaneni, zenza imivimbo, empeleni, zisunduza amanzi ngezandla zazo. Imilenze ihamba "nesikele" ngazwi linye, ngokulandelana - ngokunyakaza ngakunye kwesandla, kwenziwa ukunyakaza konyawo olungu-1.
• Kuvamise ukwenziwa umqulu wesifuba oshaywa ezine - ufana nowaseMelika, kepha imilenze ihamba ngokushesha okukhulu. Ukunamathela kwisitayela esifanayo sokukhasa okungu-stroke okuyisithupha, le ndlela yokubhukuda ibandakanya ukukhahlela okungu-4.
• Isitayela samanzi ngemuva. Umzimba ulele ngokuvundlile emanzini, ngaphandle kokugoba okhalweni. Izitho ezingenhla zenza ukunyakaza okuyindilinga, zenza imivimbo emide. Ezingezansi zihamba ngenqubo "yesikele".

Ngaphambi kokuhlaziywa okuningiliziwe kobuchwepheshe bokubhukuda kusuka ekuqaleni, sizothola ukuthi sisebenziseka kanjani lesi sitayela nokuthi singadala ingozi yini.

Inzuzo nokulimala

Njengoba sibhale ngenhla, inqubo yokubhukuda ekhasa idinga izindleko ezinkulu zamandla. Kungakho kusebenza kakhulu ekwehliseni isisindo. Futhi, ukubhukuda okunjalo kukuvumela ukuthi upompe ikhono lakho lokukhuthazela, elisizo emikhakheni eminingi yezemidlalo. Ukukhasa kuqeqesha kahle uhlelo lokuphefumula, kuqinise imisipha yenhliziyo, kuvuselele izinqubo zokukhipha umzimba nezomzimba. Iqeda ukuminyana endaweni ye-pelvic. Ngakho-ke, inzuzo yabesilisa ngokubhukuda kokubhukuda kungumphumela omuhle kumandla, nakwabesifazane - emsebenzini wokuzala.

Ukubhukuda okukhasa kukuvumela ukuthi uqinise ukukhululeka konke kwemisipha, ngenkathi kungalayishi amalunga nomgogodla. Kuboniswa kubantu abanezifo zohlelo lwe-musculoskeletal, abesifazane abakhulelwe, asebekhulile. Ngomthwalo owanele, kunjalo.

Ngaphandle kwalokho, impilo ingalimala. Uma unezinkinga zenhliziyo noma zokuphefumula, khetha ukubhukuda okuncane kakhulu kunokukhasa esiswini sakho. Isibonelo, ama-bras noma isitayela se-aqua ngemuva.

Uyacelwa uqaphele ukuthi ukubhukuda kunokuphikisana okumbalwa kakhulu, kepha uma ungayilandeli kahle le ndlela, ngeke kube nanzuzo kulo mdlalo. Uzogcwalisa ngokweqile umgogodla, unike inhliziyo umthwalo oweqile we-cardio, uchithe amandla ngeze ngesenzo esincane esisebenzayo. I-athikili yethu izokusiza ukuthi ugweme amaphutha akudala lapho ukhasa ngokubhukuda - funda ngokucophelela bese ukhohlwa ngengozi engaba khona.

Ubuchwepheshe

Inqubo yesitayela sokubhukuda iqukethe izigaba ezintathu:

• Ukuhamba kwemilenze;
• Ukunyakaza kwesandla;
• Ukuphefumula nokuma komzimba.

Futhi, kule block sizokutshela ukuthi ungaguqula kanjani ekubhukudeni kokukhasa.

Ngakho-ke, masiqhubekele kubuchwepheshe bokubhukuda ngesinyathelo ngesinyathelo bese siqala endaweni yokuqala:

Umzimba uqondiswa ube yintambo, izingalo zinwetshelwe phambili, imilenze iqonde, ikhululekile, ubuso bucwiliswa echibini. Ungathatha indawo yokuqala ngokucindezela ohlangothini lwechibi ngezinyawo zakho phambili noma ngokuziphonsa emanzini.

Ukunyakaza kwesandla

Kusukela endaweni yokuqala, ukunyakaza kokuqala kwenziwa kanjena:

• Isandla esisodwa singena emanzini, isundu phansi, ligobeke kancane endololwaneni;
• Ube esechaza isiyingi esingaphansi kwamanzi, eqonde ngokuphelele;
• Ekupheleni kokushaywa unhlangothi, uphuma emanzini endaweni yohlangothi lokubhukuda;
• Ngasikhathi sinye nalokhu kuhamba, isandla sesibili siphonswa phambili ebusweni bamanzi. Ukuqonda kangcono inqubo yokuhamba kwayo, ake ucabange ukuthi ukhipha isandla sakho ephaketheni elingemuva lamajini akho, isandla sibekwe kahle ukuze umunwe omncane uphakame kuneminye iminwe.
• Ngalesi sikhathi sokunyakaza, ihlombe eliholayo likhuphuka kancane echibini, bese lowo obhukudi aphendukela ohlangothini noma atshekise kancane uhlangothi olungezansi eceleni (zombili lezi zinketho zilungile ngokomthetho);

Amaphutha ajwayelekile

1. Ingalo elethwe phambili kohlangothi kufanele ikhululeke futhi igobeke kancane. Qiniseka ukuthi isandla asiphakami ngaphezu kwezinga lendololowe. Lawa maphutha aholela ekucindezelekeni okungadingekile, ngakho-ke umbhukudi uyakhathala ngokushesha.
2. Ukujika okuncane kwehlombe eliholayo kuya phambili nakho kubaluleke kakhulu - ngale ndlela ingalo ilula ngangokunokwenzeka, okusho ukuthi umgijimi uzomboza ibanga elikhulu ngokungavinjelwa kancane kwamanzi;
3. Umzamo omkhulu wenziwa ihlombe - izandla nezingalo kufanele zithole umthwalo wesibili.

Khumbula, incazelo yokuhamba kwemilenze nezingalo lapho ukhasa ayifani. Abokuqala babhekele kakhulu ukulinganisa umzimba emzimbeni wamanzi, kuyilapho lezi zamuva zingamandla amakhulu okushayela.

Ukunyakaza kwemilenze

Ake siqhubeke nokuthola ukuthi singakhasa kanjani ngokufanele, siqhubekele kunqubo yokuhambisa imilenze.

Izitho ezingezansi azilithinti kakhulu ijubane lomuntu obhukudi, kodwa zisiza umzimba ukuthi ulondoloze ibhalansi nendawo efanele emanzini. Umsebenzi wemilenze ngesikhathi sokubhukuda ukhasa wenziwa ngendiza emile - ahamba ngokushintshana phezulu naphezulu.

• Okokuqala, kukhona ukugoba okuncane emadolweni;
• Okulandelayo, jika umlenze oqinile, kube sengathi ukhahlela ibhola;
• Lapho-ke isitho siqondiswa;
• Owesibili uthatha owokuqala, enza iluphu efanayo.

Ngomjikelezo ogcwele wokunyakaziswa kwengalo, kufanele wenze inani elidingekayo lokukhahlela, ngokuya ngohlobo lokukhasa. Ngokuvamile - 6, 2 noma 4.

Amaphutha ajwayelekile

1. Umlenze ugobeke kakhulu emadolweni;
2. Mahi kukhulu kakhulu;
3. Imilenze iphuma emanzini ngesikhathi sokushwiba.

Wonke lawa maphutha aholela ekuxabaneni okungadingekile, ngaphandle kokukhuphula ijubane noma ukukhuthazela komsubathi.

Amasu okuphefumula

Ngakho-ke, siqaqe umdwebo oyisisekelo okhombisa ukuthi ungakhasa kanjani kahle. Kodwa-ke, ngaphezu kwesimo sokunyakaza, ukuphefumula kudlala indima enkulu kumasu. Ukukhuthazela komsubathi noma ikhono lokungakhathali isikhathi eside kuya ngesimo salo esifanele.

Ngakho-ke ake sikhumbule ukuthi imilenze nezingalo kusebenza kanjani lapho kukhasa. Manje ake sizame ukuxhumanisa konke lokhu nokuphefumula. Ngesikhathi sokubhukuda, ubuso bomsubathi bufakwa emanzini, izinga lamanzi aphezulu lidlula cishe ebunzini.

• Ukudonsa umoya kwenziwa ngesikhathi lapho ingalo eyodwa nehlombe lilethwa phambili, futhi umzimba ujika kolunye uhlangothi. Ngalesi sikhathi, umbhukudi ubeka indlebe yakhe ehlombe eliholayo bese ubuso buphuma emanzini. Ngasikhathi sinye, ukubuka kwakhe kubheke ngasesinqeni esiphambene esihamba ngaphansi kwamanzi;
• Phefumula ngomlomo;
• Uyacelwa ukuthi uqaphele ukuthi le nqubo ayihlinzeki ngokunyakaza okukhethekile kokuguqula ikhanda ukuhogela. Lesi senzo siba khona ngenxa yendlela yesitayela, futhi siyazivelela. Vele, uma wenza konke kahle.
• Ngemuva kokushintshanisa izandla, ubuso buphinda bungene emanzini, umbhukudi uphumela ngaphandle ngamakhala nangomlomo;
• Ukudonsa umoya kwenziwa ngaso sonke isifo sohlangothi lwesithathu ngesandla, ngakho-ke kukhona ukushintshana kokuphefumula ngakwesokudla nangakwesobunxele;
• Ungakhwehlela njalo imivimbo emibili, kepha kulokhu uzozijwayeza "ukuphefumula ngaphansi kwengalo eyodwa", okungalungile ngokuphelele.

Ukuma komzimba kuzo zonke izigaba zokubhukuda kuhlala kuvundlile. Kodwa-ke, ihlala izungeza iye kwesokunxele nakwesobunxele, yenze ukunyakaza okuya phambili ngamahlombe ayo aya phambili.

Ukubuyela emuva

Inqubo ye-crawl swing ifaka izindlela ezimbili:

1. Ukujikisa uhlangothi noma i-pendulum;
2. Somersault ngaphansi kwamanzi.

Ama-Somersaults emanzini ngenkathi ekhasa enziwa ngale ndlela elandelayo:

• Uma ubhukuda uye odongeni, welula isandla esisodwa uye phambili;
• Ngena ekhanda nasemzimbeni uye phambili, wenza iziqubulo ezithile ngaphansi kwamanzi;
• Ngalesi sikhathi, phefumula ngamakhala akho ukuze kungabikho manzi afika lapho;
• Uzozithola ungaphansi kwamanzi esimweni ngemuva;
• Qondanisa imilenze yakho uzwe udonga lwamachibi;
• Nika i-push enamandla;
• Ngesikhathi sokusheshisa, jikela esiswini;
• Qhubeka ngokuhambisa phambili kuze kuqale umjikelezo wohlangothi.

I-pendulum yenziwa kanjena:

• Bhukuda udonga lwechibi bese ulithinta kuqala ngebhulashi lakho, bese ngengalo yakho;
• Ngalesi sikhathi, imilenze igobile emadolweni, umzimba uthola isikhundla esiqondile;
• Phusha indololwane ngomzimba wonke uqonde ohlangothini, uhogele, wenze ithuba;
• Isandla sesibili ngalesi sikhathi silethwa phambili, futhi imilenze iyaxoshwa ohlangothini lwechibi;
• Ngaphezu kwalokho, isandla sokuqala sibamba esokuqala, kukhona isilayidi phambili endaweni yokuqala;

Ungakhathali kanjani?

Sihlolisise ukuthi singasebenza kanjani kahle nemilenze nezingalo lapho sibhukuda ekukhasheni, siphinde sahlaziya inqubo yokuphefumula nokujika, sifunde amaphutha ayisisekelo. Manje ake sinikeze ngamathiphu ambalwa azokuvumela ukuthi ufunde ukubhukuda isikhathi eside futhi ungakhathali:

1. Bheka inqubo efanele yokuphefumula;
2. Qiniseka ukuthi ungenzi amaphutha ajwayelekile alesi sitayela sokubhukuda;
3. Yenza izivivinyo ezahlukahlukene zokuthuthukisa ukukhuthazela;
4. Yenza izivivinyo zokuphefumula eziqonde ukwandisa ivolumu yamaphaphu;
5. Thatha imivimbo emide, uphonsa ingalo yakho ngangokunokwenzeka;
6. Ungazami ukushaya imivimbo kaningi kakhulu - vele uyigcine inesigqi futhi yinde;
7. Bhukuda kancane futhi ukhululekile. Ungazami ukugcina umzimba wakho emanzini ngezingalo nemilenze - ibhalansi yakho ibhekene nalokhu. Ungazenzi umthwalo ongadingekile, themba umzimba wakho.

Kunesisho phakathi kwababhukudi - "I-Breaststroke yimilenze, ukukhasa izingalo", futhi asivumelani nokulingana kwayo. Ngesitayela samanzi, izandla zenza umsebenzi ongu-80%. Ukufunda lokhu kubhukuda akunzima nakancane, ngisho kube lula ukwedlula lesi sifo sebele esishiwo ngenhla. Okunye futhi ukuthi ababhukudi abaningi “abakuthandi ukusebenza” futhi bayayeka isitayela esinamandla kakhulu besebenzisa “ixoxo” elikhululekile. Sincoma ukuthi unake ngokulinganayo zombili izinhlobo zokubhukuda. Ngakho-ke unganikeza umzimba inkimbinkimbi ngokwengeziwe, ngakho-ke ukulayishwa kokukhokha.