Brass

Ukuzivocavoca kwe-Brass technique:

Kufakazelwe ngokuhlolwa ukuthi i-breaststroke idinga umzamo omkhulu namandla (ama-calories) kunezinye izitayela zokubhukuda, ngisho nangaphezu kovemvane! Lokhu kusho ukuthi ithusi liyimithwalo ye-cardio yesilo! Uzothola umumo omuhle futhi ushise amathani amakholori! Futhi ngisho nokuthola isisindo somzimba! Njengomthetho, ababhukudi abane-breaststroke yisitayela esiyinhloko, abathuthuke kangcono ngokomzimba kunozakwabo abakhetha amanye amasu. Ngakho kubakhi bomzimba ithusi liyoba isibusiso sangempela.

Kunezinhlobo eziningana zethusi, enye yazo "igagasi", ingcono kakhulu kunokuhlela okuhlukile nge-angle encane yokuhlasela. Kulolu hlobo lwethusi ngemva kokudonsa-UPS ngakunye umzimba wakho ongenhla uphonswa phambili bese ubuyela endaweni yawo yasekuqaleni phezu kwamanzi. Futhi lapho uhlela inqubo, futhi "igagasi" eliguquliwe izandla zakhe zisesigabeni sokubuya ngaphansi kwamanzi. Kodwa ukumelana nokunyakaza okuphezulu, uma ngesikhathi somthelela imilenze usika ubuso bechibi, futhi ngezansi, lapho umzimba wakho ungaphansi kwamanzi. Ngoba zombili izinguqulo zethusi ngaphambi kokuba zishaye izinyawo kufanele zicwiliswe emanzini ekhanda nasemahlombe.

Izingalo nomzimba

Okokuqala kufanele ufunde ukwehlisa amahlombe: phakamisa futhi unciphise amahlombe, izindololwane ziphushele ukubukeka okufanayo nesundu. Ngakho-ke sibeka amahlombe nezingalo endaweni efana nesikhundla sezandla esigabeni sokululama, lapho i-butterfly ibhukuda. Lesi yisikhundla esiphelele sokuqala kokuzalanisa, njengokucindezela amahlombe, sinciphisa ububanzi bawo futhi sinciphise ukumelana nokunyakaza, ngaphezu kwalokho, sinciphisa amathuba okuhluleka kwama-elbows, okuyinkinga eyinhloko yababhukudi. Ngesikhathi esifanayo ukuncishiswa kwamahlombe kuvumela ukusetshenziswa ngokuphumelelayo kwe-latissimus dorsi kanye nemisipha ye-pectoral enkulu, futhi kusithembisa izinzuzo ezengeziwe.

Ukuzalanisa akuholeli ekusheshiseni okukhulu; ukuze uqale ukunyakaza okuya phambili, kufanele ugobe intende yesandla nge-engeli engu-30-45 degrees ngokuhlobene nomugqa wengalo. Ekuqaleni kokuzalanisa, izandla ziba cishe ngo-15 cm ngaphansi kwamanzi, bese zishintshela ngaphandle futhi kancane phezulu, futhi endaweni yokuthunjwa amabhulashi acishe abe phezulu, ebangeni elidlula kancane ububanzi bamahlombe. Ukuthi ukuthwebula kuzokujula kangakanani kuya ngomzimba wakho. Ngesikhathi sokuthunjwa intende yesundu ebikade ibheka emuva nangaphandle, phenduka futhi manje ngibheka emuva naphansi. Ukwehlisa izandla kuphawula ukuqala kolwazi olunamandla lwezandla.

Ukuncishiswa kwezandla - okusebenzayo (okunikeza ukusheshisa) ingxenye ye-stroke ngezandla zakho. Amahlombe aphakanyisiwe, futhi izandla zakhe zigijimela phansi kuqala, bese zingena ngaphakathi kuze kube yilapho izintende zincinzwa ngaphansi kwesilevu. Ukugcwalisa ukubuyiswa kolwazi icindezelwa izandla phambili naphezulu.

Ngesikhathi solwazi olunamandla, kufanele uthathe umoya, ubheke phansi noma phambili kancane. Isigaba esilandelayo sibizwa ngokuthi ukubuya komnikazi, siqala ngokuletha izindololwane esifubeni sakhe nokuvala izintende. Uma izindololwane zakho zingacindezelwa, zona, kanye nezingalo nesifuba, zizoba umthombo wokumelana okuqinile nokunyakaza okuya phambili. Izindololwane ezicindezelwe zisheshisa ukuguquka ukusuka esigabeni kuya esigabeni sokubuya; lapha, ababhukudi abaningi banobunzima, njengoba kwenzeka kulesi sigaba sokumiswa kwesikhashana kwe-stroke. Ekupheleni komjikelezo, lapho izingalo seziqondile, layisha kabusha amahlombe bese uqala ukuzalanisa.

Indlela elula yokwazi ukuncinza ngezandla, bhukuda ibanga le-breaststroke , uqale i-stroke ngayinye ngezingalo ezinwetshiwe ngokugcwele. Izingalo ezingaba ngu-20-25 cm futhi ziphinde zixhume ukotini. Bese hamba ibanga, esakaza izandla zakhe 30 cm, futhi unake okwengeziwe ulwazi lwabo. Futhi ekugcineni waphinda ukunqoba ibanga, esakaza izandla zakhe ebangeni elikahle, futhi unake ngokukhethekile amandla olwazi.

Ukuzivocavoca izandla

Ukuzivocavoca kokuqala: bhukuda i-breaststroke, kodwa esikhundleni sokusunduza imilenze yethusi ejwayelekile yenza i-Dolphin kick noma ukunyakaza okushintshwayo, njengakunogwaja. Jabulela izandla futhi wehlise isiliphu sesikhathi. Ukunyakaza okuvamile kohlobo lwegeja kuyindlela emfushane yokwandisa amandla emisipha yezandla.

Ukuzivocavoca kwesibili: imilenze ekhethekile yeBhodi egxilile isiza ukusebenza kwemisipha emzimbeni ongaphezulu. Sail nale Board 200-300 amamitha, futhi uzozizwa ibuhlungu kangakanani imisipha ye forearm. Ababhukudi be-breaststroke kumele basebenzise lo msebenzi. Lapho ukubhukuda i-freestyle ibaluleke kakhulu ayidonsi ngesandla, futhi ukushaywa kuyayeka, ngoba izandla ziba isixhumanisi esibuthakathaka, futhi ngokuthuthukiswa kwethusi kufanele zenze imizamo eyengeziwe yokubhekana nalokhu kuntuleka.

Feet

Ukukhahlela umlenze kungafundwa ogwini. Donsela umlenze owodwa ezinqeni, ujikelezise ngaphandle futhi kude nomzimba. Kwesobunxele ukuqondisa umlenze! Unyawo luphendukela phakathi ukuze kuthi lapho unyawo luthinta phansi, abuke ngaphakathi futhi ahambisane naphansi. Okubaluleke kakhulu ukufunda ukukhahlela ukuze esigabeni sokugcina izinyawo zicindezelwe zodwa.

Push izinyawo hhayi kuphela emuva, kodwa phansi. Uma wenza umthelela ofanele futhi uzofaka "ukucindezeleka" esifubeni, amathanga azohlukaniswa, njengokubhukuda kwe-butterfly. Lokhu kubalulekile ngoba isigaba sokubuya, lapho imilenze ilungiswa endaweni ye-gluteal, endaweni ephakeme yedolo lokunyakaza kwe-hip ihlangabezana nokuphikisana okuncane kakhulu kwamanzi. Qondisa imilenze yakho ngokuphelele kuze kube yilapho iqakala nonyawo kungeke kuhlangane.

Ukuzivocavoca kwemilenze

Ukuzivocavoca kokuqala: ukukhahlela ngaphandle kweBhodi. Ukushaya kokuqala kwenziwa ngomzimba ocwile emanzini nasekhanda, ngesikhathi sokuhogela okwesibili.

Ukuzivocavoca kwesibili: efana neyokuqala, kodwa umzimba nekhanda kungaphansi kwamanzi ngesikhathi sokushaywa okubili, futhi umbhukudi wesithathu kuphela ophefumulayo.

Ukuzivocavoca kwesithathu. Amaqanda ama-whisk: phakathi nenselelo enamandla kunemisipha ekhathele, ebhekene nokuteleka, nemisipha, ukuqinisa izinyawo kuya ezinqeni. Ukuze uziqinise ungasebenzisa ukuzivocavoca, i-Polo yamanzi - "i-whisking amaqanda", lapho kuqala ukukhahlela emuva umlenze owodwa, futhi ngokushesha ngemva kwalokho - ukushaya umlenze wesibili.

Ukwenza amabhithi adinge ngokushesha ngangokunokwenzeka. Lokhu ngeke nje kukuvumela ukuba uqinise imisipha futhi ukwandise ijubane lezinyawo. Uma ufuna ukubhukuda ngokushesha udinga ukusebenzisa ngamandla ukunyakaza okuyisisekelo kokugwedla. Njengoba amandla ancike ku-velocity, kulula ukuphakamisa imvamisa yokunyakaza kunokwandisa amandla omlenze.

Ukuzivocavoca kwesine: zama ukusunduza imilenze emuva futhi uqinisekise ukuthi idolo aliphakami ngaphezu kwendawo. Zama ukuqinisa ngokucophelela ukuze ungaphazamisi indawo yamanzi.

Isihluthulelo sendlela yokubhukuda efanele i-breaststroke - ukuqaliswa okufika ngesikhathi kwazo zonke izici zomjikelezo wokugwedla. Nazi izinhlobo ezintathu zokuxhumanisa ukunyakaza: isilayidi, iluphu eqhubekayo kanye ne-cross loop.

• Isilayidi siphakamisa ukuba khona kokuma kancane ngaphambi kokuqala kokushaywa unhlangothi, ngesikhathi lapho izingalo zeluliwe ngokugcwele.
  
• Iluphu eqhubekayo iqeda noma yikuphi ukumiswa; ukuhlanganiswa okunjalo kokunyakaza akukhuthazwa kakhulu, njengoba esigabeni sokutshalwa kwezandla asiniki umzimba ukusheshisa okwanele, kodwa ukuphuma ngokuphelele endaweni kudala ukumelana okwengeziwe ngesikhathi (emva kokukhahlela) lapho isivinini siphezulu.
  
• I-Cross-cycle isetshenziswa ababhukudi abanekhono futhi abasheshayo ukunciphisa isikhathi sokwehla ngemva kokushaya izinyawo nezandla. Kulesi ukufanisa elula izingalo zokuzalanisa kuqondana ekupheleni unhlangothi imilenze kanye nolwazi lwabo.
  

Uma imivimbo yakho ngezandla ingasebenzi kakhulu - sebenzisa umjikelezo wesiphambano. Lokhu kuzoholela ezikhathini zomjikelezo omfushane kanye nezindleko zamandla ezikhulayo, kodwa uzobhukuda ngokushesha! Futhi lokhu kulandelana kokunyakaza kukhuthaza ukuqina kwemisipha ethambile futhi kushise amanani amaningi wamafutha!

Phakathi neseshini ngayinye echibini, sebenzisa isikhathi esithile sokuzivocavoca, futhi maduze uzothola ukuthi ukubhukuda i-breaststroke ngayo yonke imithetho yohlobo. Ngikufisela inhlanhla!