Zonse Zomwe Mukufunikira Kuti Musambira Molimba M'nyanja

Zamkati

• Valani ma Goggles
• Onetsetsani Kuti Mukuwona
• Kukula Mmwamba Mafunde
• Osayang'ana pa Distance Per Stroke
• Landirani Kuti Mudzameza Madzi
• Dulani Mtunda
• Yambani Mitundu Yosavuta
• Pumulani ndi Kuganiziranso
• Onaninso za

Mutha kukhala nsomba padziwe, komwe kumawoneka bwino, mafunde kulibe, ndipo wotchi yothandiza pakhoma imayang'anira mayendedwe anu. Koma kusambira m'madzi otseguka ndi chirombo china kwathunthu. "Nyanja ili ndi malo amoyo komanso osangalatsa omwe anthu ambiri sawadziwa," akutero a Matt Dixon, mphunzitsi wamkulu wa triathlon, woyambitsa wa Purplepatch Fitness, komanso wolemba Triathlete Yomangidwa Bwino-ndizomwe zimatha kubweretsa minyewa kapena mantha. Kwa oyambira nthawi yoyamba komanso ma vet omwe ali ndi ma vesi ofanana, nayi malangizo a Dixon othetsera nkhawa yamadzi otseguka ndikukhala osambira mwamphamvu pamafunde.

Valani ma Goggles

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Mwina simungathe kuwona zocheperako, popeza kuwonekera kumasiyana malo ndi malo (kodi tonsefe sitimalakalaka tikadakhala tikusambira ku Caribbean), koma magogolo amaperekabe phindu. "Kusambira molunjika ndi imodzi mwa makiyi opambana kwa osambira atsopano, ndipo magalasi amakupatsani mwayi woyenda bwino," akutero Dixon.

Onetsetsani Kuti Mukuwona

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Kuwona, kapena kuyang'ana pamalo okhazikika patsogolo panu, ndikofunikira kwambiri m'nyanja monga momwe zilili m'dziwe kuti muwonetsetse kuti mukuyenda bwino komwe mukupita kumapeto. Musanalowe m'madzi, yang'anani kuzungulira malo omwe mungagwiritse ntchito kuti muwone, monga bwato kapena gombe. "Phatikizani kuyang'ana mumayendedwe achilengedwe a sitiroko yanu pokweza mutu wanu, kuyang'ana kutsogolo, ndikuzungulira mutu wanu kuti mupume," akutero Dixon.

Kukula Mmwamba Mafunde

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"Ngati mukusambira m'mafunde ndi kupumula kwakukulu, ndibwino kuti mugwere kapena kulowa pansi pawo," akutero a Dixon. "Muyenera kuzama mokwanira, komabe, kuti mulole madzi oyenda akudutsani osakutengeni." Ngati mafunde ndi ocheperako, palibe njira yowazemba. Ingolinganizani kuti muyambe kugunda ndi kuvomereza kuti kudzakhala kovuta.

Osayang'ana pa Distance Per Stroke

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"Zambiri zomwe mumawerenga posambira zimakhudza kuchepetsa kuchuluka kwa zikwapu zomwe mumatenga, koma sizoyenera kusambira m'madzi, makamaka kwa othamanga," akutero a Dixon. Kuyesera kukhalabe womasuka komanso wosalala-kapena "chigongono chokwera" monga momwe zimatchulidwira nthawi zina-kumangopangitsa dzanja lanu kugwira pafupipafupi, zomwe zimapangitsa kuti mukhale otopa msanga. M'malo mwake Dixon akuwonetsa kuti mudziphunzitse nokha kugwiritsa ntchito mkono wowongoka (koma wololeza) pakuchira komanso kuti mukhalebe ndi liwiro lofulumira.

Landirani Kuti Mudzameza Madzi

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Palibe kuzipewa izo. Kuti muchepetse kuchuluka komwe mumatsika, onetsetsani kuti mwapumira kwathunthu mutu wanu ukakhala m'madzi. Kugwiritsa ntchito nthawi yopuma ngakhale pang'ono mutatembenuzira mutu wanu kupuma kumatha kusokoneza nthawi yanu, zomwe zimapangitsa kuti mukhale ndi mpweya wofupikitsa komanso mwayi woyamwa munyanja.

Dulani Mtunda

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Nthawi zina mawonekedwe apano komanso osawonekera munyanja amatha kukupangitsani kumva ngati kuti simukupita kulikonse. "Gwiritsani ntchito zizindikilo kapena ma buoys kuti muthandize kugawa kosi yonseyo kukhala 'mapulojekiti' ang'onoang'ono kuti mukhale ndi lingaliro lakutali kosambira," akutero a Dixon. Ngati palibe zinthu zokhazikika, amalimbikitsa kuwerengera zikwapu ndikuchiza 50 mpaka 100 iliyonse kapena kupitilira apo kuti awonetse kupita patsogolo.

Yambani Mitundu Yosavuta

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Ngati mukuthamanga kwa nthawi yoyamba, yambani kulowa m'madzi mpaka m'chiuno ndikudziwitsa komwe mukuzungulira. Lembani mpaka mbali ya gulu losambira ndikuyamba pang'onopang'ono, Dixon akuwonetsa. Nthawi zina kuyambira masekondi asanu kumbuyo kwa khamulo kungakupatseni malo omwe mukufunikira kuti mulowe mumphamba yanu popanda kumva kuti mwadzaza. "M'mipikisano yamadzi otseguka, okonda masewera ambiri amayamba molimbika, pafupifupi mwamantha," akutero a Dixon. "M'malo mwake, pangani khama lanu lonse."

Pumulani ndi Kuganiziranso

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Khazikitsani mawu okhazika mtima pansi panthawi yophunzitsidwa kuti akuthandizeni kupumula komanso kuchepetsa kupuma kwanu. Ngati mantha afika pakati pa mpikisano, tembenuzirani kumbuyo kwanu ndikuyandama kapena kusinthana ndi chifuwa chosavuta ndikubwereza mantra yanu. Mantha ndi ofala, akutero Dixon, koma chofunikira ndichakuti muzithanso kuwongolera ndikukhazikitsa kupuma kwanu kuti muthe kusambiranso.

Onaninso za