Upangiri Woyambira ku Zilonda Zosambira Zosiyanasiyana

Zamkati

• 4 Zilonda Zosambira Zomwe Muyenera Kudziwa
• 1. Freestyle
• 2. Kubwerera mmbuyo
• 3. Chifuwa
• 4. Gulugufe
• Onaninso za

Kaya ndi nthawi yachilimwe kapena ayi, kulumpha mu dziwe ndi njira yabwino kwambiri yothanirana ndi zolimbitsa thupi zanu, kuchotsa zolemetsa, ndikuwotcha zopatsa mphamvu zazikulu mukamagwiritsa ntchito minofu yonse m'thupi lanu.

Sindikudziwa kuti ndiyambira pati? Ganizirani izi kalozera wanu wa zikwapu zodziwika bwino zosambira - komanso momwe mungaphatikizire muzolimbitsa thupi zanu zamadzi. (Kodi simukufuna kutayika? Yesani kulimbitsa thupi kosasambira m'malo mwake.)

4 Zilonda Zosambira Zomwe Muyenera Kudziwa

Ngati mwapikapo nawo pa Olimpiki ya Chilimwe, mwawonapo zikwapu zinayi zodziwika bwino zosambira - freestyle, backstroke, breaststroke, ndi butterfly — zikugwira ntchito. Ndipo ngakhale zikwapu zanu sizikuwonekandithu monga Natalie Coughlin's, tsimikizirani zoyambira ndipo mwatsimikiziridwa kuti mukuchita masewera olimbitsa thupi. (Mukadziwa bwino masewera osambira awa, yesani imodzi mwa masewerawa pamlingo uliwonse wolimbitsa thupi.)

1. Freestyle

"Freestyle ndiye sitampu yodziwika bwino kwambiri yosambira," atero a Julia Russell, C.P.T., yemwe kale anali kusambira ndikusambira mphunzitsi komanso wophunzitsa ku Life Time Athletic ku New York City. "Sikuti ndiyomwe imathamanga kwambiri komanso yothandiza kwambiri, komanso ndiyosavuta kuidziwa bwino."

Ngati ndinu watsopano kusambira kapena mukufuna kuchita masewera olimbitsa thupi padziwe, freestyle ndi sitiroko yabwino kuti muyambe.Sambani mwaulere pamlingo wapakati mpaka wolimbikira kwa ola limodzi, ndipo munthu wolemera mapaundi 140 amawotcha ma calories 500.

Momwe mungapangire sitiroko yosambira momasuka:

• Mumasambira momasuka m'malo opingasa (kutanthauza nkhope pansi m'madzi).
• Ndi zala zakuthwa, mumangoyendetsa phazi lanu mwachangu, motsika ndi kutsika komwe kumadziwika kuti 'flutter kick.'
• Pakadali pano, manja anu amayenda mosalekeza, ndikusinthana: Dzanja limodzi limakoka pansi pamadzi kuchokera pamalo otambalala (patsogolo pa thupi lanu, bicep ndi khutu) kupita m'chiuno mwanu, pomwe dzanja linalo limapulumuka ndikusesa pamwamba pamadzi kuchokera m'chiuno mwanu kupita malo owonjezera patsogolo panu.
• Kuti mupume, mumatembenuzira mutu wanu kumbali ya mkono uliwonse womwe ukukula ndikupumira mwachangu musanatembenuzire nkhope yanu kumbuyo. (Nthawi zambiri, mumapuma zikwapu ziwiri kapena zingapo zilizonse.)

“Chinthu chovuta kwambiri pakuchita freestyle ndicho kupuma,” akutero Russell. "Komabe, ndizosavuta kugwira ntchito ndi kickboard." Flutter imenya mutanyamula bolodi patsogolo panu ndikuyeserera kuzungulira nkhope yanu ndi kutuluka m'madzi kuti mupume mpaka mutakhala omasuka. (Nawa maupangiri ena oti mugwiritse ntchito bwino nthawi zonse zolimbitsa thupi.)

Minofu imagwira ntchito pa freestyle: pachimake, mapewa, glutes, hamstrings

2. Kubwerera mmbuyo

Russell, akuti makamaka woponderezana ndi freestyle, ndi njira ina yosavuta yosambira kuti adziwe zomwe zili zotchuka pakati pa osambira omwe angathe kuchita chilichonse.

Ngakhale munthu wamba amangotentha pafupifupi ma calories 300 pa ola limodzi akusambira, stroko imapatsa phindu lalikulu: Nkhope yanu imatuluka m'madzi, kuti muzitha kupuma nthawi iliyonse yomwe mukufuna. "Backstroke ndiyothandiza kwambiri mukafuna kupuma pang'ono," akutero Russell. (Zokhudzana: Momwe Mkazi Uyu Amagwiritsira Ntchito Kusambira Kuti Atsuke Mutu Wake)

Kuphatikiza apo, imathandizanso mukamafuna "kulimbitsa minofu yanu yam'mbuyo komanso yam'mbuyo," akuwonjezera. Phatikizani backstroke ndi freestyle mu dziwe lomwelo lokonzekera ndipo mudzakhala mutagwira thupi lanu mbali zonse.

Momwe mungapangire sitiroko yosambira ya backstroke:

• Mumasambira chifukwa chobwerera kumbuyo (osasunthika m'madzi), chifukwa chake dzina loti 'backstroke.'
• Mofanana ndi freestyle, mumangoyendetsa mapazi anu mwachidule, nthawi zonse kumenyedwa kwinaku mikono yanu ikuyenda mosinthasintha.
• Mukamabwerera m'mbuyo, mudzakoka dzanja limodzi m'madzi kuchokera pamalo otambalala pamwamba pamutu mpaka m'chiuno, pomwe dzanja linalo limapulumuka ndikupanga kuzungulira mozungulira mlengalenga, kuyambira mchiuno mwanu mpaka patali.
• Thupi lanu limayenda mozungulira mbali iliyonse mkono uliwonse ukakoka m'madzi, koma mutu wanu sungakhazikike moyang'ana mbali, kutanthauza, eya, mutha kupuma mosavuta pakufunika.

Minofu imagwira ntchito panthawi yobwerera: mapewa, glutes, ndi hamstrings, kuphatikiza pakati (makamaka kumbuyo) kuposa freestyle

3. Chifuwa

Ngakhale tempo ya breaststroke, yomwe ndiyosiyana kwambiri ndi freestyle ndi backstroke, itha kukhala yonyenga kukhomera, "ukachipeza, umachipeza moyo," akutero a Russell. "Zili ngati kukwera njinga." (Zokhudzana: Magalasi Osambira Abwino Kwambiri Pamikhalidwe Iliyonse)

Popeza kuti munthu wamba amawotcha manyazi ma calories 350 pa ola limodzi akusambira, sikungakhale kwanu kokachita masewera olimbitsa thupi kwambiri. Komabe, popeza imagwiritsa ntchito mayendedwe osiyana ndi a freestyle ndi backstroke, ndi njira yabwino yosinthira zinthu ndikuyang'ana magulu osiyanasiyana amtundu, atero a Russell.

Kuphatikiza apo, "ngati mukuzengereza kupuma, kupweteka kwa m'mawere ndikwabwino chifukwa mumapuma sitiroko iliyonse," akufotokoza. Heck, mutha kuzichita ngakhale osayika nkhope yanu m'madzi nkomwe (ngakhale sichonchomwaukadaulo chabwino).

Momwe mungapangire sitepe yosambira pachifuwa:

• Monga freestyle, mumasambira pachifuwa mosakhazikika. Komabe, mukumenyedwa pachifuwa, mumayenda pakati pamiyeso yopingasa, pomwe thupi lanu lili ngati pensulo pansi pamadzi, mutatambasula mikono ndi miyendo) ndi malo owongoka bwino, momwe mumatulutsira thupi lanu m'madzi kuti mupume .
• Apa, miyendo yanu imapanga kukankha kofanana kwa 'chikwapu' kapena 'chule' komwe kumaphatikizapo kukokera mapazi anu molunjika ku glutes ndikukwapula mapazi anu kumbali mozungulira mozungulira mpaka atakumananso mozungulira. (Kwambiri, ingoyesani chule miyendo.)
• Pakadali pano, manja anu amayenda mofananirana, kofanana ndi kandalama. Miyendo yanu ikabwerera ku glutes, manja anu (omwe atambasulidwa patsogolo panu) amasesa kutsogolo, kunja, ndikulowetsa pachifuwa chanu, ndikupanga mawonekedwe a katatu. Miyendo yanu ikamenya chule, mumawombera mikono yanu ndikubwereza.
• Mukamayamwa pachifuwa, mumapuma mwakunyamula mutu wanu pamene manja anu akukoka m'madzi, ndikukhotetsa nkhope yanu pansi pamene akutambalala patsogolo panu.

Minofu yomwe imagwiridwa panthawi yapachifuwa: chifuwa,zonse minofu ya mwendo

4. Gulugufe

Mwina mawonekedwe owoneka bwino kwambiri pamikwingwirima inayi yosambira, agulugufe nawonso (kutali) ndi ovuta kwambiri kuwadziwa.

“Ndi kayendedwe kachilendo kwambiri,” akufotokoza motero Russell. "Kuphatikiza apo, imagwiritsa ntchito pafupifupi minofu iliyonse yomwe muli nayo." Zotsatira zake: sitiroko yosambira yomwe siyotsogola kwambiri, koma yotopetsa kwathunthu, ngakhale phindu lake.

Chifukwa gulugufe ndi wonyenga kwambiri, Russell akuvomereza kuti azitha kumenya katatu asanayese. Mukafika kumeneko, dziwani izi: Ndiwowotcha woyipa kwambiri. Anthu wamba amayatsa ma kalori pafupifupi 900 pa ola gulugufe wosambira. "Zimakhudza mtima wako kumtunda uko," akutero.

Momwe mungapangire sitiroko yosambira gulugufe:

• Gulugufe, yemwe amachitidwa mopendekeka molunjika, amagwiritsa ntchito mayendedwe ozungulira ngati mafunde pomwe chifuwa chanu, chotsatiridwa ndi chiuno chanu, chimakwera ndi pansi mosalekeza.
• Muyamba pamalo osanjikiza pansi pamadzi. Kuchokera pamenepo, manja anu amapanga mawonekedwe a galasi loyang'ana pansi pamadzi pamene akukoka m'chiuno mwanu, kenako ndikutuluka m'madzi ndikubwerera pamalo omwewo potembenukira kumtunda pamwamba pamadzi.
• Pakadali pano, miyendo yanu imagunda 'dolphin', momwe miyendo ndi mapazi anu amakhala limodzi ndikukankhira mmwamba ndi pansi, ndi zala zakuthwa. (Chithunzi cha mchira wachisangalalo.)
• Mu gulugufe, mumapuma momwe mukufunikira pokweza mutu wanu m'madzi pamene manja anu akuchira pamwamba pa madzi.

"Ndikaphunzitsa gulugufe, ndimagawa magawo atatu," akutero a Russell. Choyamba, yesetsani kuyendetsa kayendedwe ka chifuwa chanu mchiuno ndi chiuno mmwamba ndi pansi, kuti mumvetse bwino kamvekedwe kake. Kenako, yesani kukankha dolphin. Mukatsitsa izi, gwiritsani ntchito kusuntha kwa mkono musanamalize pamodzi. (BTW, kodi mumadziwa kuti mutha kutenga masewera olimbitsa thupi mukakhala patchuthi?)

Minofu yomwe imagwira ntchito pagulugufe: onsewo (makamaka pakati, kumbuyo kwenikweni, ndi ana amphongo)

Onaninso za