Yonke into oyifunayo ukudada ngokuzithemba elwandle

Umxholo

• Nxiba iiGoggles
• Qiniseka ukuba Uyakubona
• Ubungakanani phezulu kwamaza
• Sukugxila kumgama ngeStroke
• Yamkela Ukuba Uza Kuginya Amanzi
• Yaphula Umgama
• Qalisa ubuhlanga ngokulula
• Relax kwaye Ugxininise kwakhona
• Uphengululo lwe

Unokuba yintlanzi echibini, apho ukubonakala kucacile, amaza angekho, kwaye iwotshi yodonga esebenzayo ilandelela isantya sakho. Kodwa ukuqubha emanzini avulekileyo lelinye irhamncwa ngokupheleleyo. “Ulwandle lubonisa indawo ephilayo neguqukayo engaqhelekanga kubantu abaninzi,” utshilo uMat Dixon, umqeqeshi we-elite triathlon, umseki wePurplepatch Fitness, kunye nombhali I-Triathlete eyakhiwe kakuhle-Kwaye oko kunokukhokelela kwimithambo-luvo okanye nokuba noloyiko. Kwabaqalayo kunye noogqirha bezilwanyana abanamava ngokufanayo, nazi iingcebiso zikaDixon lokoyisa ixhala lamanzi avulekileyo kwaye ube yindadi enamandla ngakumbi kwi-surf.

Nxiba iiGoggles

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Usenokungakwazi ukubona kakhulu ngaphantsi komphezulu, kuba ukubonakala kohluka kwiindawo ngeendawo (asinqweneli sonke ukuba besiqubha kwiCaribbean), kodwa iiglasi zisabonelela ngomlinganiselo woncedo. “Ukuqubha kumgca othe tye sesinye sezitshixo zempumelelo kwabaqubha abaqalayo, kwaye iiglasi zikunika elona thuba lilungileyo lokuhamba ngendlela,” utshilo uDixon.

Qiniseka ukuba Uyakubona

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Ukujonga, okanye ukujonga kwindawo esisigxina phambi kwakho, kubaluleke kakhulu elwandle njengoko kunjalo echibini ukuqinisekisa ukuba uhamba ngokufanelekileyo kwicala lakho lokuphela. Ngaphambi kokungena emanzini, jonga iindawo zomhlaba onokuzisebenzisa ukuzibona, njengesikhephe okanye unxweme. "Dibanisa ukubonwa kwisingqisho sendalo sokubetha kwakho ngokuphakamisa intloko yakho, ujonge phambili, emva koko ujikelezise intloko ekuphefumlweni," utshilo uDixon.

Ubungakanani phezulu kwamaza

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"Ukuba uqubha kumaza ngekhefu elikhulu, kungcono ukulahla okanye ukuntywila phantsi kwawo," utshilo uDixon. "Kufuneka ungene nzulu ngokwaneleyo, nangona kunjalo, ukuvumela amanzi ashukumayo ukuba adlule phezu kwakho ngaphandle kokukuchola." Ukuba amaza amancinci, akukho ndlela yokuwaphepha. Jonga ngokulula ukugcina ukubetha kwakho phezulu kwaye wamkele ukuba kuyakuba kukukhwela okungathandekiyo.

Sukugxila kumgama ngeStroke

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"Uninzi lwezinto ozifundayo ngokudada zijolise ekwehliseni inani lemivumbo oyithathayo, kodwa ayilunganga ukubhukuda kwamanzi avulekileyo, ngakumbi iimbaleki ezingahlawulwayo, utshilo uDixon. Ukuzama ukugcina ukuchacha okupholileyo kunye nokugudileyo-okanye "ingqiniba ephezulu" njengoko kubizwa ngamanye amaxesha-kuya kubangela ukuba isandla sakho sibambe rhoqo, okukhokelela ekudinweni kwangoko. Endaweni yoko, u-Dixon ucebisa ukuba uziqeqeshe ukuba usebenzise ingalo ethe ngqo (kodwa eyongezelelekileyo) ngexesha lokuchacha kunye nokugcina ukukhawuleza kwe-stroke.

Yamkela Ukuba Uza Kuginya Amanzi

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Akukho kuthintela. Ukuze unciphise ukuba ungaphantsi kangakanani, qiniseka ukuba uphefumle ngokupheleleyo xa intloko yakho isemanzini. Ukuchitha ixesha ukhupha umoya nokuba incinci njengoko uguqula intloko yakho ukuba iphefumle kunokuphazamisa ixesha lakho, okukhokelela ekuphefumlweni okufutshane kunye nethuba lokuncancisa elwandle.

Yaphula Umgama

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Ngamanye amaxesha okukhoyo kunye nokungabikho kokubonakala elwandle kunokukwenza uzive ngathi awuyi ndawo. "Sebenzisa ii-landmark okanye i-buoys ukunceda ukwahlula ikhosi iphela ibe 'ziiprojekthi' ezincinci kwaye ufumane umbono malunga nomgama wokuqubha, utshilo uDixon. Ukuba akukho zinto zizinzileyo, ucebisa ukubala imivumbo kunye nokunyanga zonke i-50 ukuya kwi-100 okanye njalo ukuphawula inkqubela phambili.

Qalisa ubuhlanga ngokulula

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Ukuba ubaleka okokuqala, qala ngokungena emanzini esinqeni-esinzulu kunye nokuziqhelanisa nendawo ekungqongileyo. Umgca ukuya kwicala leqela lokuqubha kwaye uqale ngesantya esincinci, ucebisa uDixon. Ngamanye amaxesha ukuqala malunga nemizuzwana emihlanu emva kwesihlwele kunokukunika indawo oyifunayo ukuze ungene kwi-groove yakho ngaphandle kokuziva uxinekile. “Kwimidyarho yasemanzini avulekileyo, uninzi lwabadlali baqala nzima kakhulu, phantse besoyika,” utshilo uDixon. "Endaweni yoko, yakha umzamo wakho kuwo wonke."

Relax kwaye Ugxininise kwakhona

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Phuhlisa imantra yokuthomalalisa ngexesha loqeqesho ukukunceda uphumle kwaye ucothe nokuphefumla. Ukuba uloyiko luba phakathi kogqatso, jikela emqolo uze udade okanye utshintshele kwisifuba esilula kwaye uphinde imantra yakho. Uloyiko luqhelekile, utshilo uDixon, kodwa into ebalulekileyo kukuba uphinde uphinde ulawule kwaye uphefumle ukuze ukwazi ukuphinda uqalise ukudada.

Uphengululo lwe