Isikhokelo saBaqalayo kwiiNdlela zokuDada ezahlukeneyo

Umxholo

• Imivumbo yokubhukuda eyi-4 ekufuneka uyazi
• 1. Isimbo esikhululekileyo
• 2. Ukubuyela umva
• 3. Ukuqunjelwa sisifuba
• 4. Ibhabhathane
• Uphengululo lwe

Nokuba kusehlotyeni okanye akunjalo, ukutsiba echibini yindlela entle yokudibanisa inkqubo yakho yokuzilolonga, thatha umthwalo kumalungu akho, kwaye utshise iikhalori ezinkulu ngelixa usebenzisa isihlunu esikhulu emzimbeni wakho.

Andiqinisekanga ukuba ungaqala ngaphi? Qwalasela esi sikhokelo sakho kwimivimbo exhaphakileyo yokubhukuda-kunye nendlela yokuyibandakanya kumdlalo wakho olandelayo wamanzi. (Ngaba awufuni ukwenza iirholithi? Zama oku kungasebenziyo echibini lokuqubha endaweni yoko.)

Imivumbo yokubhukuda eyi-4 ekufuneka uyazi

Ukuba ukhe wazilolonga kwii-Olimpiki zasehlotyeni, ukhe wabona imivumbo yokuqubha edume kakhulu- i-freestyle, i-backstroke, isifuba kunye nebhabhathane — zisenzeka. Kwaye ngelixa ukubetha kwakho kungabonakalikakhulu NjengoNatalie Coughlin, bethelela iziseko kwaye uqinisekisiwe kakhulu ngokuzilolonga. (Emva kokuba uphumelele ezi zivumbo zokuqubha, zama enye yale milo yokuqubha kuwo onke amanqanaba okuqina.)

1. Isimbo esikhululekileyo

"I-Freestyle ngokuqinisekileyo sisifo sokubhukuda esaziwa kakhulu," utshilo uJulia Russell, uC.P.T., owayekade edada kwaye edada njengomqeqeshi kwiLife Time Athletic kwisiXeko saseNew York. "Ayisiyiyo kuphela ekhawulezayo kwaye isebenza kakuhle, kodwa ikwayeyona ilula ukuyiqonda."

Ukuba umtsha ngokudada okanye ufuna ukuzilolonga ngokuqinileyo echibini, i-freestyle sisibetho esikhulu ukuze uqalise.Bhukuda i-freestyle kwinqanaba eliphakathi ukuya kumzamo onamandla weyure, kwaye umntu onama-140 eepawundi uya kutshisa ngaphezulu kwama-500 eekhalori.

Uyenza njani i-freestyle yokudada yokubetha:

• Uqubha kwindawo yasimahla kwindawo ethe tyaba (intsingiselo yobuso-phantsi emanzini).
• Ngeenzwane ezibonakalisiweyo, ukhaba iinyawo zakho ngokukhawuleza, ngokukhawuleza kunye nokunyuka okubizwa ngokuba yi 'flutter kick.'
• Okwangoku, iingalo zakho zihamba ngendlela eqhubekayo, eguqukayo: Ingalo enye itsala ngaphantsi kwamanzi ukusuka kwindawo eyandisiweyo (phambi komzimba wakho, bicep ngendlebe) ukuya esinqeni sakho, ngelixa enye ingalo iphola ngokutshayela ngaphezulu kwamanzi ukusuka esinqeni ukuya indawo eyandisiweyo phambi kwakho.
• Ukuphefumla, ujika intloko uye ecaleni kwayo nayiphi na ingalo ephilayo kwaye uphefumle ngokukhawuleza ngaphambi kokuba ubuyisele ubuso bakho ezantsi kwakhona. (Ngokwesiqhelo, uya kuphefumla imivumbo emibini okanye nangaphezulu.)

Eyona nto inzima kwi-freestyle kukuphefumla, utshilo uRussell. "Nangona kunjalo, kulula ukusebenza ngebhola ekhatywayo." I-Flutter ikhaba ngelixa ubambe ibhodi yokukhaba phambi kwakho kwaye uziqhelanise nokujikelezisa ubuso bakho ngaphakathi nangaphandle kwamanzi ukuze uphefumle de uzive ukhululekile. (Nazi ezinye iingcebiso zokwenza uninzi lwawo wonke umthambo wokuqubha.)

Izihlunu zasebenza ngexesha lokukhululeka: core, amagxa, glutes, hamstrings

2. Ukubuyela umva

Ngokusisiseko i-upside-down counterpart to freestyle, i-backstroke yenye istroke yokuqubha elula ukuyilawula edumileyo phakathi kweendadi zawo onke amanqanaba esakhono, utshilo uRussell.

Nangona umntu ophakathi etshisa kuphela malunga neekhalori ezingama-300 ngeyure yokubhukuda ukubuyela umva, ukubetha kunika into enkulu: Ubuso bakho buhlala ngaphandle kwamanzi, ukuze ukwazi ukuphefumla nanini na ufuna. "U-Backstroke uluncedo kakhulu xa ufuna ixesha lokuphumla," utshilo uRussell. (Idibeneyo: Uyenza njani lo mfazi Ukubhukuda ukuze acoce iNtloko yakhe)

Kwaye kuyangena kwakhona xa "ufuna ngokwenene ukomeleza i-abs yakho kunye nezihlunu zangasemva," uyongeza. Hlanganisa i-backstroke kunye ne-freestyle kwindawo efanayo yokusebenza echibini kwaye uya kuwusebenzela umzimba wakho kuzo zonke ii-angles.

Usenza njani i-backstroke swimming stroke:

• Uqubha i-backstroke kwindawo ethe tye (ithetha ukuba ujonge phezulu emanzini), kungoko igama elithi 'backstroke.'
• Njengakwi-freestyle, ukhaba iinyawo zakho ngokufutshane, rhoqo ukuqhabalaza ngelixa iingalo zakho zihamba kwipateni eqhubekayo yokutshintsha.
• Kwi-backstroke, uya kutsala ingalo enye emanzini ukusuka kwindawo eyongeziweyo ngaphezulu kwentloko yakho ukuya esinqeni, ngelixa enye ingalo iphinda yenze isindululo sesangqa somoya, ukusuka esinqeni ukuya kwindawo eyandisiweyo.
• Umzimba wakho uya kujikeleza kancinci usiya ngakwicala njengoko ingalo nganye itsala ngaphantsi kwamanzi, kodwa intloko yakho iya kuhlala kwindawo ejonge phezulu engathathi hlangothi, oko kukuthi, ewe, ungaphefumla ngokulula xa kufuneka njalo.

Izihlunu zisebenze ngexesha le-backstroke: amagxa, i-glutes, kunye ne-hamstrings, kunye ne-core (ingakumbi umva) kune-freestyle

3. Ukuqunjelwa sisifuba

Nangona i-tempo ye-breaststroke, eyahluke kakhulu kwi-freestyle kunye ne-backstroke, inokukhohlisa ukubethelela, "ukuba uyayifumana, uyayifumana ubomi bonke," uRussell uthi. "Kufana nokukhwela ibhayisekile." (Eyeleleneyo: Ezona Goggles zokuDada kuzo zonke iimeko)

Kuba umntu oqhelekileyo utshisa nje iikhalori ezingama-350 ngeyure xa equbha i-breaststroke, isenokungabi yinto yakho yokuya kwi-high-intensity exercise. Nangona kunjalo, kuba isebenzisa ipatheni yokuhamba eyahlukileyo kunaleyo yasimahla kunye ne-backstroke, yindlela entle yokutshintsha izinto kwaye ugxile kumaqela ahlukeneyo emisipha, utshilo uRussell.

Ukongeza, "ukuba uyathandabuza ukubamba umoya wakho, i-breaststroke ilungile kuba uphefumla yonke istroke," uyachaza. Heck, ungayenza ngaphandle kokubeka ubuso bakho emanzini konke konke (nangona kungenjalongokobugcisa echanekileyo).

Uyenza njani ibreaststroke swimming stoke:

• Njenge-freestyle, uqubha i-breaststroke kwindawo ethe tye ethathiweyo. Nangona kunjalo, kwi-breaststroke, uhamba phakathi kwendawo ethe tye, elungelelanisiweyo (xa umzimba wakho ufana nepensile phantsi kwamanzi, iingalo kunye nemilenze yoluliwe) kunye nendawo yokubuyisela ngokuthe nkqo, apho ukhupha i-torso yakho ngaphandle kwamanzi ukuze uphefumle. .
• Apha, imilenze yakho yenza 'isabhokhwe' okanye 'isele' elikhabayo elibandakanya ukutsalela iinyawo zakho kunye ekungeneni kwi-glutes yakho kwaye ukubetha iinyawo zakho emacaleni ngentshukumo yesetyhula de zihlangane kwakhona kwindawo elungelelanisiweyo. (Ngokukrakra, jonga nje imilenze yesele.)
• Ngeli xesha, iingalo zakho zihamba nge-symmetrical, ipateni efana nonxantathu. Njengoko imilenze yakho ibuyela kwi-glutes yakho, izandla zakho (ezolulwe phambi kwakho) zityhalela phambili, ngaphandle, kwaye emva koko zitsalele esifubeni sakho, zenza loo milo yenxantathu. Njengokuba imilenze yakho isenza ukukhaba kwesele, uya kudubula iingalo zakho zibuyele kwindawo yazo kwaye uphinde.
• Kwi-breaststroke, uphefumla ngokuthi uphakamise intloko njengoko iingalo zakho zitsala emanzini, uze ubuyisele ubuso bakho ezantsi njengoko zinwebeka phambi kwakho.

Imisipha yasebenza ngexesha lokuhlaselwa sisifuba: isifuba,konke imisipha yomlenze

4. Ibhabhathane

Mhlawumbi eyona nto ikhangeleka kakhulu kwimivumbo emine yokuqubha, ibhabhathane nalo (ngokude) yeyona nto inzima ukuyiqonda.

"Yintshukumo entle engaqhelekanga," ucacisa uRussell. "Ngaphezulu, isebenzisa phantse zonke izihlunu onazo." Isiphumo: ukubetha kokubetha okungekho kuphela kwezobuchwephesha eziphambili, kodwa kuyadinisa ngokupheleleyo, nokuba kuluncedo.

Ngenxa yokuba ibhabhathane linobuqhetseba, uRussell ucebisa ukuba azazi ezinye izivubeko ezithathu ngaphambi kokuba azame. Ukufika kwakho, nangona kunjalo, yazi oku: kukutshisa ikhalori okhohlakeleyo. Umndilili womntu ukhanyisa kufutshane neekhalori ezingama-900 ngeyure ibhabhathane lokuqubha. Ufumana inani lokubetha kwentliziyo yakho phaya, utshilo.

Uyenza njani i-butterfly yokubhukuda?

• Ibhabhathane, elenziwa kwindawo ethe tyaba ethe tye, lisebenzisa intshukumo engathi ngamaza ejikelezayo apho isifuba sakho, silandelwa sisinqe sakho, sihlala sibhoboza phezulu nasezantsi.
• Uya kuqala kwindawo ehlaziyiweyo phantsi kwamanzi. Ukusuka apho, izandla zakho zenza imilo yeglassglass phantsi kwamanzi njengoko zitsala zisiya esinqeni, emva koko uphume emanzini uphinde ubuyele kuloo ndawo yolulekileyo ngokujikeleza ngaphambili ngaphezulu kwamanzi.
• Okwangoku, imilenze yakho yenza ukukhaba 'kwehlengethwa', apho imilenze kunye neenyawo zihlala kunye kwaye utyhalele phezulu nasezantsi, ubonakalise iinzwane. (Mfanekisela unomsila.)
• Kwibhabhathane, uphefumla njengoko kufuneka ngokunyusa intloko uphume emanzini ngelixa iingalo zakho ziphila ngaphezulu komphezulu wamanzi.

"Xa ndifundisa ibhabhathane, ndilophula libe ziinxalenye ezintathu," utshilo uRussell. Okokuqala, ziqhelanise nendlela yokuhamba ngokuthe gabalala yokunqumka isifuba sakho kunye nokubhabha phezulu nasezantsi, ukuze ufumane isingqisho. Emva koko, ziqhelise ukukhaba ihlengesi. Nje ukuba uyibeke phantsi, sebenzela intshukumo yengalo ngaphambi kokuyicoca kunye. (BTW, ubusazi ukuba ungazithatha iiklasi zokomelela komzimba ngelixa useholideyini?)

Izihlunu zisebenze ngexesha lebhabhathane: ngokwenyani zonke (ingakumbi umbindi, umqolo osezantsi, namathole)

Uphengululo lwe