Izitayela zokubhukuda: izinhlobo eziyisisekelo (amasu) okubhukuda echibini nasolwandle

Yiziphi izitayela zokubhukuda ozaziyo futhi yini ongathanda ukuyifunda? Cishe uke wezwa amagama ahlukile, kepha uyaqonda ngokungacaci ukuthi ngalinye lawo liyini. Kunezinhlobo ezine kuphela zokubhukuda echibini, futhi zibhekwa njengezifundo zemidlalo ezibamba iqhaza emincintiswaneni yamazwe omhlaba nakuma-Olimpiki. Kukhona nezitayela eziningi zasendlini ezingenazo izidingo eziqinile zobuchwepheshe. Eqinisweni, zihlukile "ezingakaqedwa" noma ezingasindi zezitayela zemidlalo. Bahlulwa kokugcina, kokubili ngejubane lokuhamba, nakwezokuzijabulisa, nokusebenza.

Kulesi sihloko, sizokhuluma ngazo zonke izinhlobo nezitayela zokubhukuda echibini noma emanzini avulekile. Sizonikeza izici, sihlaziye ubuhle nobubi, futhi sikusize unqume ukuthi yimuphi kubo okufanele aqeqeshwe kwasekuqaleni.

Kungani kufanele ufunde ukubhukuda?

Ukubhukuda kungumdlalo oyingqayizivele, izindawo ezinenzuzo zazo ezingangena neze encwadini enamandla. Bekulokhu kwenziwa kusukela ezikhathini zasendulo, kukholelwa ukuthi umthwalo onjalo, kanye nokugijima, kungokwemvelo kumuntu. Ake sichaze kafushane izinzuzo eziyinhloko zokubhukuda:

1. Ngaphandle kwesitayela esikhethiwe, imisipha yomzimba wonke ibandakanyekile emsebenzini;
2. Zonke izinhlelo ezibalulekile zomzimba zithola umphumela omuhle;
3. Kufanele abantu abalimele, izifo ezihlangene;
4. Kuvunyelwe abesifazane abakhulelwe nasebekhulile;
5. Akuphikiswa ne-asthmatics, abantu abane-multiple sclerosis;
6. Ushisa kahle amafutha, ukhuthaze ukuncipha;
7. Kuthuthukisa ukulala nemizwelo;
8. Kusindisa ekucindezelekeni nasekucindezelekeni;
9. Ifanele izingane;

Ngabe sikuqinisekisile ukuthi uqale ukufunda izitayela zokubhukuda?

Izindlela ezisemqoka zokubhukuda echibini zifaka: ukukhasa esifubeni, isifuba, ukukhasa ngemuva novemvane. Ngezansi sizokutshela ngokuningiliziwe mayelana ngamunye wabo.

Ukujika kwesifuba

Kubizwa nangokuthi i-freestyle noma i-freestyle. Emincintiswaneni eminingi yokubhukuda ngejubane, abasubathi basebenzisa lesi sitayela sokubhukuda, ngoba sithathwa njengesisheshayo.

Inqubo yokwenza

Ukuma komzimba kuyo yonke indlela kusesifubeni. Ubuso bucwiliswa emanzini. Izandla zihamba ngemodi eshintshanayo - emanzini, indilinga yenziwe endaweni eqondile, ngaphezulu kobuso, isandla sigobeke kancane endololwaneni. Imilenze iqondile, hamba kumodi "yesikisi". Umzimba uqonde, unwetshiwe entanjeni. Donsa umoya lapho isandla sangaphambili sicwiliswa emanzini. Ngalesi sikhathi, lo msubathi ubeka indlebe yakhe ehlombe eliholayo, ubuso buqhamuka emanzini bubheke ngasesandleni sangasemuva, okuthi ngalesi sikhathi singene ngaphansi kwamanzi. Ngalesi sikhathi, kuthathwa umoya. Bese umzimba uyajika, izingalo ziyashintsha, kanti ngenkathi ubuso bungaphansi kwamanzi, umgijimi uyaphuma.

Le ndlela ilula kakhulu futhi ithathwa njengenye enembile kakhulu. Kodwa-ke, uma umuntu obhukudi efuna ukufeza ukusebenza ngejubane eliphezulu, kuzodingeka akwazi ukuqonda ama-nuances amaningi. Isibonelo, cwenga isitayela sohlangothi, phefumula isitimela ngokushintshana okungu-2-4, njll.

Izinzuzo

• Le ndlela yokubhukuda ishesha kakhulu;
• Kulula ukufunda;
• Ithatha ukusetshenziswa kwamandla amaningi, okusho ukuthi kuyasebenza ekwehliseni isisindo;
• Isetha umthwalo onamandla kuyo yonke imisipha yomzimba.

Yokuntula

• Kudinga ithuluzi lokuphefumula elithuthukiswe kahle;
• Kukho konke ukubhukuda, kushiya obhukudayo esimeni esishubile, okunzima kwabaqalayo ukumelana;
• Umsubathi kufanele ukuthi athuthukise ukuhlangana futhi enembile aqonde ukuhlangana okudingekayo kokunyakaza.
• Kunzima ukuqonda kusuka ekuqaleni ngaphandle komqeqeshi. Kuzofanele ukhokhele okungenani izifundo ezi-1-2.

Isifuba

Uhlobo lwesibili lwendlela yokubhukuda edume kakhulu echibini yi-breaststroke, noma lubizwa nangokuthi "iselesele". Ngempela, uma ubheka umuntu obhukuda ngenhla, izenzo zakhe ngezingalo nemilenze yakhe zifana nokunyakaza kweselesele. Kuyindlela yokubhukuda ethandwa kakhulu phakathi kwabadlali be-amateur. Uma ufisa, ungabhukuda nayo ngaphandle kokucwilisa ubuso bakho emanzini, noma kunjalo, ukuze ufeze ukusebenza okuhle kakhulu kwejubane, kungakuhle ukuthi ulandele inqubo enconyiwe ncamashi. Ngendlela, i-breaststroke isitayela semidlalo esihamba kancane.

Inqubo yokwenza

Okokuqala, ake sibheke ukunyakaza kwesandla - zama ukukwenza emoyeni, uzoqonda ngokushesha ukuthi ungahamba kanjani emanzini. Izindwangu zihlanganiswa ukuze izindololwane zihlale esifubeni. Manje welulela izingalo zakho phambili, futhi ngesikhathi sokuqondisa, vula izintende zezandla zakho ngezinhlangothi ezingemuva komunye nomunye, bese, njengoba kunjalo, uhambise amanzi ahlukane. Izingalo zisatshalaliswa zize zenze umugqa oqondile. Manje hlanganisa izingalo zakho futhi, njll.

Imilenze inwetshiwe ngokuvundlile, amadolo adonselwa esiswini, empeleni izithende kufanele zishayisane. Izitho zihamba ngokuvumelanayo - okokuqala, izingalo zivulekile, ngenxa yokuthi kukhona i-jerk eya phambili, lapho-ke, lapho zihlangana ngaphansi kwamanzi, imilenze ivulekile, ukuhamba phambili kuyalandwa kuqhubeke. Okwamanje lapho izandla zenza unhlangothi, umbhukudi, okwesikhashana, ugxisha ubuso bakhe emanzini bese ephumela ngaphandle. Ngesikhathi sokubuyela emuva, lapho izingalo ziqoqwe esifubeni, phefumula.

Lesi sitayela sidinga ukuxubana okuphelele kokunyakaza, futhi asifuneki kakhulu ohlelweni lokuphefumula. Uma ufisa, kungenzeka ungagcini ubuso bakho nhlobo emanzini, kepha kulokhu uzobhukuda kancane futhi ukhathale ngokwengeziwe.

Izinzuzo

• Ikuvumela ukuthi ubhukude ngejubane elizolile, elikhululekile;
• Uhlobo oluhamba phambili lokuhamba ngomkhumbi ibanga elide;
• Akukhuthazi ukweqa okukhulu kakhulu ekushayeni kwenhliziyo noma ekushayeni kwenhliziyo;
• Akudingi ukuqeqeshwa ngokomzimba okuqinile.

Yokuntula

• Isitayela sokubhukuda esisheshayo;
• Akuyona into emangalisa kakhulu, ngokuya ngobuhle bokuhamba.

Ukukhasa emuva

Masiqhubeke sihlaziye ukuthi yiziphi izinhlobo zokubhukuda, bese sidlulela kokunye okuthe xaxa futhi okungadli kakhulu amandla - i-freestyle ngemuva. Ngalesi sitayela, ababhukudi abaningi bafundiswa umhlaba wokubhukuda - lapho umuntu efika okokuqala echibini, ufundiswa "ukulala emanzini". Lapho nje esekala kahle, uqala ukwenza ukunyakaza kokuqala ngezandla zakhe, okufana nokukhasa emhlane wakhe.

Inqubo yokwenza

Izingalo zihamba endaweni eshintshanayo, zihlala ziqonde kuzo zonke izigaba. Isandla ngasinye sibukeka sidonsa isiyingi esikhulu - isigamu emanzini, isigamu emoyeni. Umzimba uhlala uqonde, welule umugqa. Uma uvumela iqolo ukuthi ligobeke, uzolahlekelwa isivinini futhi ulayishe ngokweqile umgogodla. Imilenze ihamba ngesitayela sesikere, njengonogwaja wesifuba ojwayelekile.

Izinzuzo

• Isitayela kulula ukusazi ngisho naseneminyaka emithathu ubudala;
• Ikuvumela ukuthi ubhukude ngokunethezeka, ngejubane elikhululekile, ngaphandle kokukhathala isikhathi eside;

Yokuntula

• Kunzima ukufeza isivinini sokuhamba okuphezulu;
• Imvamisa kukhona ukungakhululeki ngenxa yokushayisana okufika ebusweni;
• Untanta ngokungaboni ngaphandle kokubona isithombe esiphambi kwakho;
• Akujabulisi ukubhukuda esimweni sezulu esishisayo, kufanele ugqoke izibuko ezifakiwe.

Uvemvane

Abaningi bathi lokhu kungenxa yezinhlobo zokubhukuda ezingajwayelekile ngenxa yendlela engajwayelekile yokunyakaza. Kodwa-ke, i- "butt" noma "ihlengethwa" isitayela semidlalo esisemthethweni kunazo zonke, ngaphezu kwalokho, esiwumbukwane, esidla amandla futhi esinzima ukusifunda. Kungokwesibili ngezici zejubane, kepha uma uyiqonda kahle le ndlela, ingaba eyokuqala kuwe uqobo, idlule ikheji esifubeni.

Inqubo yokwenza

Ukugwedla kwenziwa ngasikhathi sinye ngezandla zombili, okucindezela kakhulu amanzi ahlukane, bese welula umzimba. Ngalesi sikhathi, umbhukudi ubonakala egxuma ephuma emanzini - yile ngxenye yale nqubo ebabazekayo futhi ebabazekayo. Imilenze igcinwe icindezelwe ngokuqinile, futhi umzimba wenza ukunyakaza okufana nokugqagqana okuqala kusukela emadolweni, bese kuya emzimbeni nasekhanda. Phefumulela ngaphakathi lapho izingalo zibuyela emuva, bese ukhipha umoya lapho zilula ziye phambili.

Izinzuzo

• Isitayela sokubhukuda esimangalisa kakhulu futhi esihle;
• Kukhuthaza ukuchitheka okukhulu kwamandla - kusiza ukunciphisa umzimba;
• Ngokufanelekile uqeqesha imisipha yomzimba;
• Ikuvumela ukuthi uthuthukise isivinini esikhulu;

Yokuntula

• Kunzima ukufunda ngaphandle komqeqeshi;
• Kudinga ukuqina komzimba okuhle kakhulu;
• Akufanelekile kulabo abafisa ukuqonda izinhlobo ezahlukene zokubhukuda kusukela ekuqaleni;
• Akusebenzi ukubhukuda okude.

Ngakho-ke, sibhale izitayela zokubhukuda eziyinhloko nezici zazo, lapho sihlaziye izinzuzo nezingozi. Manje yithuba lakho - iya echibini ukuze ubhalise. Uma ufunda zonke izinhlobo ezi-4 zokubhukuda, ungazibheka njengombhukudi onolwazi onamakhono aqinile.
Okulandelayo, ake sikhulume ngokuthi yiziphi ezinye izitayela zokubhukuda ezikhona ngaphandle kwezemidlalo.

Izitayela zokubhukuda zasendlini

Kunzima ukusho ngqo ukuthi zingaki izinhlobo zokubhukuda ezisungulwe isintu namuhla. Sizoqamba izitayela ezintathu ezithandwa kakhulu ezisetshenziswa cishe yonke indawo.

1. Ehlangothini noma ngaphezulu kwengalo. Imvamisa kwenziwa ngabatakuli bamanzi abadinga ukukwazi ukubhukuda ngakolunye uhlangothi ukuze babambe isisulu ngesandla sabo samahhala. Kule ndlela, imilenze ihamba ngesikele, umzimba ucishe ume mpo emanzini, futhi izingalo zenza ukunyakaza okungalingani ngesitayela samahhala.
2. UTragen. Kukhumbuza ukubekezelelana kokukhasa kwesifuba kanye ne-breaststroke, lapho izingalo zihamba njengasesitayeleni samanzi, nasemilenzeni, njengasesifubeni. Isitayela sikuvumela ukuthi unxephezele ukungabi khona kwejubane lakamuva futhi unciphise ukusetshenziswa kwamandla ngaphambili.
3. Abashisi beSochi. Ngenxa yalokho, akanabo ubuchwepheshe. Umzimba usemanzini ubheke phezulu, imilenze ayihambi kahle ngohlobo "lwesikele", futhi izingalo zenza ukunyakaza okungasikhumbuli buthakathaka kwesifuba. Eqinisweni, umuntu uphusha amanzi phambi kwakhe, esiza izinyawo zakhe ukugcina umzimba uhamba. Ikhanda alicwili emanzini.
4. Njengenja. Isitayela sokuminza, uma kungenjalo. Impela, uma umuntu ongakwazi ukubhukuda ephonswa emanzini, uzohamba ngenja njengenja, enze ukunyakaza okuyindilinga ngezingalo nemilenze egobile ngaphansi kwamanzi, ezama ukugcina ikhanda lakhe ngaphezulu. Hhayi isitayela esihle kunazo zonke, futhi hhayi esheshayo, futhi ngaphandle kwalokho, kudla amandla, kepha kungani kungenjalo?

Yisiphi isitayela okufanele usikhethe?

Ngakho-ke, sikutshele ukuthi yiziphi izitayela zokubhukuda futhi sanikeza izinzuzo zazo ngokubi. Ngokususelwe kulokho okushiwoyo, sincoma ukuthi ukhethe okukulungele kakhulu.

Uma umgomo wakho ukushesha, ukuqeqeshwa kwemisipha nokuncipha, sincoma ukukhasa. Uma, ngaphezu kwalokho, usesimweni esihle somzimba futhi unesifiso esijulile sokwazi okuthile okungajwayelekile, zama inhlanhla yakho ku-butterfly.

Kubathandi bokubhukuda okuzolile ngejubane elilinganisiwe, sincoma i-breaststroke. Ishisa ama-calories futhi kulula ukuyiqeqesha, futhi ayinikezi umzimba umthwalo we-cardio oweqile.

Kwabaqalayo, weluleka ukuthi, ekuqaleni, bafunde ukubhukuda ngemuva futhi kulokhu ukukhasa okungaziwa kuzoba umsizi ongcono kakhulu. Yebo, uma uvilapha ukwazi ukuqonda ubunzima bezindlela nezitayela zokubhukuda ezisemthethweni, khetha noma iyiphi yasekhaya.

Manje uyazi ukuthi yiziphi izinhlobo zokubhukuda, futhi lapho kufaneleka khona ukusebenzisa ngayinye yazo. Okulandelayo - hamba uhambo lwamahhala. Kepha sisancoma ukuthi ufunde izindlela ezisemthethweni - ngazo uqinisekisiwe ukuthola uhla olugcwele lwezinto eziwusizo zalo mdlalo.

Futhi yebo, ngaphandle kokuthi sikhulume ngezinhlobo ezahlukahlukene zokubhukuda echibini, noma yiziphi zazo zingaqeqeshwa ngempumelelo emanzini amakhulu. Ezimweni zemvelo, ukufunda kumnandi kakhulu futhi kuyathandeka! Uma unethuba - zizwe ukhululekile ukuya olwandle!

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