Buyela emuva

I-Backstroke - amasu wokuzivocavoca:

Imvamisa i-backstroke iba isitayela nobuchwepheshe besibili obufundiswa ukubhukuda kwe-novice. Njenge-freestyle, i-backstroke isuselwa ekushintsheni ukunyakaza kokugwedla. I-Backstroke (eyaziwa nangokuthi ukukhasa ngemuva kanye ne-windmill ngemuva) empeleni ingunogwaja ofanayo, kuphela endaweni ephezulu. Uma untanta emhlane wakho, uphefumula ngokukhululeka, ngoba ubuso bungaphezu kwamanzi, futhi kwenza ukunyakaza “kwemilenze” kwemilenze (iziteleka ezifanayo, kanye nokukhasa / i-freestyle okujwayelekile kwangaphambilini).

Isimo somzimba

Hlakulela indawo enezingqimba emhlane wakhe, umzimba weluliwe. Gcina isilevu eduze kwesifuba, amehlo abheke enyaweni. Ingemuva ligobile kancane ku-thoracic, esifubeni iphakanyisiwe. (Zama ukuhlanganisa amahlombe). Lapho seluliwe ngemuva kwekhanda izandla isilinganiso samanzi kufanele sibekwe ezindlebeni zomugqa.

Ukuhamba kwezandla

Umjikelezo wokunyakaza kwezandla ku-backstroke uqukethe izigaba ezintathu: "ukubamba", "ukudonsa" kanye "nokubuyela". Ukwenza "ukubamba" kufanele ucwiliswe engalweni yelulelwe ngamanzi; intende ibheke ngaphandle, umunwe omncane ucwiliswa kuqala. Ukuze "udonse", landela ukuhamba kwale ngalo ngaphansi kwamanzi lapho kubhekiswa khona okhalweni.

Kancane isithupha seCerknica ethangeni esigabeni sokugcina sokudonsa-i-UPS. “Buyisa” ukuqala kokukhishwa kwezandla emanzini ngamanzi ngomunwe omncane phambili bese uqedela ukubuya usesimweni sokubamba. Lapho isandla esisodwa sisesigabeni esiphakathi sokubuyisa, esinye siyadonsa. Qhubeka ngokushintshana ukwenza ukunyakaza kokugwedla ngezandla zakhe ukuze bahlale bezigaba ezihlukile.

Ukuhamba kwemilenze

Ukunyakaza komlenze we-backstroke okufana nesitayela samahhala. Yenza ukunyakaza okuphikisayo phezulu naphansi, umthwalo omkhulu uwela emisipheni yethanga.

Ngesikhathi sokunyakaza ngakunye ibanga eliphakathi kwezinyawo kufanele libe ngu-15-30 cm Umjikelezo unezinyathelo eziyisithupha (amabhithi amathathu) emlenzeni ngamunye. Unyawo lushesha futhi lukhululekile emadolweni, izinyawo namadolo aluthinti ebusweni bamanzi. Njengasendabeni kanogwaja, inqubekela phambili iya ngokufezeka ngomsebenzi wezandla zayo, hhayi ngokunyakaza kwemilenze.

Ukudidiyela ukunyakaza ngenkathi ubhukuda emuva

Okokuqala, thatha indawo evundlile, izingalo zolulwe ezinhlangothini zakho, izithupha ziphansi. Qala isigaba sokubuyisa sokususwa kwesandla esisodwa emanzini ngomunwe omncane phambili. Thwala isandla phezu kwekhanda ukuze ibhulashi ngaso sonke isikhathi litholakale ebangeni lehlombe.

Ukubamba ikhava ngamandla ayi-15 cm ngaphansi kwamanzi, bese ucindezela isandla uhlehlise phansi kuze kube yilapho isithupha sithinta ithanga. Ukuze izandla ziphelelwe yisigaba, ukunyakaza kwesandla sesibili kuqala kuphela lapho owokuqala ungaphansi kokudonswa-UPS. Yengeza ukushaywa okuqhubekayo kwezinyawo bese uphefumulela phezulu, ubambe ikhanda ukuze kubhekwe ukuthi amanzi angaphansi kwezinwele.

Ukubuyela emuva: ubuqili

Ukugoba okwenziwe ngo-S kwenza ukukhasa kusebenze kahle. Ukugoba okufanayo kwezingalo nokujikeleza komzimba ku-eksisi kukhulisa ukusebenza kahle kwe-backstroke. I-torso ijikeleza ngokuya kwezingalo ze-rake.

Ake sifunde ukugoba okwenziwe ngo-S, siqale ngesandla sobunxele. Yidonsele phezu kwekhanda lakho ukuze ubambe isimo cishe "ngehora elilodwa". Ngemuva kokubanjwa donsela phezulu uphinde ucindezele isandla phansi ngasezinyaweni.

Ukunyakaza kuzobandakanya ukujikeleza kwesifuba eceleni kwe-eksisi ngakwesobunxele. Gobisa ingalo yakho endololwaneni lapho uya khona engezansi bese uqhubeka. Bese ujikelezisa ingalo ngaphakathi. Gxila ekutheni ungawadudula kanjani amanzi "angaguquki" phansi njengoba uphonsa ibhola ezinyaweni zakhe. Isandla sesibili, esingokhalweni, sivela ngokuvumelanayo emanzini. Isandla sokudla sihamba phezu kwamanzi ngomunwe omncane phambili bese sikubeka esimeni sokubamba "ngehora leshumi nanye". Donsa bese ucindezela, uqala ukujikeleza kwesifutho ngakwesokudla.

Ukubuyela emuva: ukujikeleza nokushaywa

Prakthiza ukujikeleza komzimba, untanta nje ngokusebenzisa ukukhahlela okunokunwebeka eceleni kwesiqu ngesandla. Shintshanisa ngokuhlukile umzimba nhlangothi zombili, uvumele amahlombe ukuthi akhuphuke ngaphezu kwamanzi. Gxila eqinisweni lokuthi ikhanda laligcinwe lisendaweni ubheke phezulu.

I-Backstroke: izinkinga ezivamile nezixazululo zazo