mkuwa

Zochita za Brass Tech:

Zatsimikiziridwa moyesera kuti mawere amafunikira khama ndi mphamvu (zopatsa mphamvu) kuposa mitundu ina ya kusambira, kuposa agulugufe! Izi zikutanthauza kuti mkuwa ndi chilombo cardio katundu! Mupeza mawonekedwe okongola ndikuwotcha matani a calories! Ndipo ngakhale kupeza minofu misa! Monga lamulo, osambira omwe chifuwa chawo cha m'mawere ndi kalembedwe kameneka, kamene kamakhala bwino mwakuthupi kuposa anzawo omwe amakonda njira zina. Kotero kwa omanga thupi mkuwa adzakhala phindu lenileni.

Pali mitundu ingapo yamkuwa, imodzi mwazo "wave", ndi yabwino kwambiri kuposa kukonzekera zosinthika ndi ngodya yaying'ono yowukira. Mumkuwa wotere mutatha kukoka-UPS thupi lanu lakumtunda limaponyedwa kutsogolo ndikubwerera kumalo ake oyambirira pamwamba pa madzi. Ndipo pamene mukukonzekera njirayo, ndi "funde" losinthidwa manja ake ali mu gawo la kubwerera pansi pa madzi. Koma kukana kuyenda pamwamba, ngati pa nthawi kukhudza miyendo inu kudula pamwamba pa dziwe, ndi pansi, pamene thupi lanu pansi pa madzi. Chifukwa mitundu yonse iwiri yamkuwa isanagunde mapazi iyenera kumizidwa m'madzi mutu ndi mapewa.

Mikono ndi torso

Choyamba muyenera kuphunzira shrug: kwezani ndi kuchepetsa mapewa, elbows amakankhira kunja kwa mawonekedwe omwewo ndi kanjedza. Motero timayika mapewa ndi manja pamalo ofanana ndi malo a manja mu gawo la kuchira, pamene akusambira butterfly. Uwu ndi malo abwino kwambiri poyambira kuswana, monga kufinya mapewa, timachepetsa m'lifupi mwake ndikuchepetsa kukana kusuntha, kuwonjezera apo, timachepetsa kuthekera kwa kulephera kwa zigongono, yomwe ndiyo nkhani yayikulu ya osambira. Pa nthawi yomweyi kuchepetsa mapewa kumapangitsa kuti azigwiritsa ntchito bwino latissimus dorsi ndi minofu ya pectoral yaikulu, ndipo imatilonjeza ubwino wambiri.

Kuswana sikubweretsa kufulumira kwakukulu; kuti muyambe kuyenda kutsogolo, muyenera kupindana ndi chikhathocho pamtunda wa madigiri 30-45 pokhudzana ndi mzere wa mkono. Kumayambiriro kwa kuswana, manja ndi pafupifupi 15 masentimita pansi pa madzi pamwamba, ndiye anasuntha kunja ndi pang'ono mmwamba, ndipo pa mfundo kulanda maburashi pafupifupi pamwamba, patali pang'ono kuposa m'lifupi mapewa. Kuchuluka kwa kujambula kumadalira thupi lanu. Panthawi yogwidwa palmu yomwe idayang'ana mmbuyo ndi kunja, tembenukani ndipo tsopano ndikuyang'ana mmbuyo ndi pansi. Kutembenuza manja pansi chizindikiro chiyambi cha mphamvu zambiri manja.

Kuchepetsa manja - yogwira (kupereka mathamangitsidwe) mbali ya sitiroko ndi manja anu. Mapewa anakweza, ndi manja ake akuthamanga choyamba pansi, ndiyeno mkati mpaka kanjedza ndi pinched pansi chibwano. Kumaliza kubweza zidziwitso kumakanikiza manja patsogolo ndi mmwamba.

Pazidziwitso zamphamvu, muyenera kupuma, kuyang'ana pansi kapena kutsogolo pang'ono. Gawo lotsatira limatchedwa kubwerera kwa mwiniwake, limayamba ndi kubweretsa zigongono pachifuwa chake ndi kutseka kwa kanjedza. Ngati elbows si mbamuikha, iwo, pamodzi ndi mikono ndi chifuwa, adzakhala gwero lamphamvu kukana kuyenda patsogolo. Kupanikizidwa kwa zigongono kumathandizira kusintha kuchokera kugawo kupita ku gawo la kubwerera; Apa, osambira ambiri ali ndi zovuta, monga momwe amachitira pa nthawi ino ya sitiroko kupumira molakwika. Kumapeto kwa mkombero, pamene manja ali pafupifupi owongoka, bwezeretsaninso mapewa ndikuyamba kuswana.

Njira yosavuta yodziwira kuzitsina ndi manja, kusambira mtunda wa breaststroke , kuyambira sitiroko iliyonse ndi manja otambasuka. Mikono pafupifupi 20-25 cm ndikulumikizananso ndi thonje. Ndiye kupita mtunda, kufalitsa manja ake 30 cm, ndi kulabadira zambiri zawo. Ndipo potsiriza kamodzinso kugonjetsa mtunda, kufalitsa manja ake pa mtunda yabwino, ndi kupereka chidwi chapadera kwa mphamvu zambiri.

Zolimbitsa thupi zamanja

Zochita zoyamba: kusambira mawere, koma m'malo mwa muyezo mkuwa kukankhira miyendo kuchita Dolphin kukankha kapena alternating kayendedwe, monga kalulu. Sangalalani ndi manja ndikuchepetsa kutsika kwa nthawi. Kusuntha kwamtundu wa khasu pafupipafupi ndiyo njira yachidule yowonjezeretsa mphamvu ya manja.

Zochita zachiwiri: Special Board kamvekedwe ka miyendo kumathandiza ntchito minofu kumtunda kwa thupi. Yendani ndi Board iyi 200-300 metres, ndipo mudzamva kupweteka kwa mkono wanu. Osambira m'mawere ayenera kugwiritsa ntchito izi. Pamene kusambira freestyle n'kofunika kwambiri si kukoka mmwamba ndi dzanja, ndi nkhonya kusiya, chifukwa manja kukhala ofooka ulalo, ndi chitukuko cha mkuwa ndi kuyesetsa zina kuti athetse akusowa.

mapazi

Kukankha mwendo kumatha kuphunziridwa pagombe. Kokani mwendo umodzi kumatako, tembenuzani kunja ndi kutali ndi thupi. Kumanzere kuwongola mwendo! Phazi lotembenuzira mkati kotero kuti pamene phazi likukhudza pansi, iye anayang'ana mkati ndi kufanana pansi. Chofunika kwambiri ndikuphunzira kuchita kumenya kotero kuti pamapeto pake mapazi adakanikizana wina ndi mzake.

Kankhani mapazi osati kumbuyo, koma pansi. Ngati mupanga zotsatira zoyenera ndikuwonjezera "kupsyinjika" pachifuwa, ntchafu zidzagawanika, monga kusambira kwa butterfly. Izi ndizofunikira chifukwa gawo lakubwerera, pamene miyendo imasinthidwa ku dera la gluteal, pamtunda wapamwamba wa chiuno choyenda bondo chimakumana ndi kuchepa kwa madzi. Wongolani miyendo yanu kwathunthu mpaka bondo ndi phazi sizidzalumikizana.

Zolimbitsa thupi za miyendo

Zochita zoyamba: kuchita masewera popanda Board. Kuwombera koyamba kunachitika ndi thupi lomira ndi mutu, panthawi yachiwiri.

Zochita zachiwiri: zofanana ndi zoyamba, koma thupi ndi mutu zili pansi pa madzi pa kumenyedwa kuwiri, ndipo wosambira wachitatu yekha amapuma.

Ntchito yachitatu. Whisk mazira: pa vuto lamphamvu kuposa minofu yotopa, yomwe imayambitsa kugunda, ndi minofu, kulimbitsa mapazi mpaka matako. Kuti muwalimbikitse mungagwiritse ntchito masewera olimbitsa thupi, Polo ya madzi - "kugwedeza mazira", yomwe poyamba imawombera mwendo umodzi, ndipo mwamsanga pambuyo pake - kugunda mwendo wachiwiri.

Kupanga kugunda kumafunika mwachangu momwe mungathere. Sikuti izi zidzakulolani kulimbikitsa minofu ndikuwonjezera kuthamanga kwa mapazi. Ngati mukufuna kusambira mwachangu muyenera kuchita mwamphamvu kwambiri zoyambira zopalasa. Popeza mphamvu zimadalira liwiro, zimakhala zosavuta kukweza maulendo angapo kusiyana ndi kuwonjezera mphamvu ya mwendo.

Zochita zachinayi: yesani kukankhira miyendo kumbuyo ndikuonetsetsa kuti bondo silikukwera pamwamba. Yesetsani kumangitsa mosamala kuti musasokoneze madzi pamwamba.

Chinsinsi yoyenera kusambira njira breaststroke - yake kukhazikitsa mbali zonse za mkombero mkombero. Nawa mitundu itatu yolumikizirana mayendedwe: slide, lupu mosalekeza ndi loop yopingasa.

• Chithunzichi chikuwonetsa kukhalapo kwa kupuma pang'ono kusanachitike sitiroko, panthawi yomwe mikono italikitsidwa.
  
• Kuzungulira kosalekeza kumathetsa kupuma kulikonse; kugwirizanitsa koteroko kwa kayendedwe sikuvomerezeka kwambiri, monga mu gawo la kulima manja sitipatsa thupi kuthamangitsidwa kokwanira, koma kunja kwa malo kumapanga kukana kowonjezera panthawiyo (pambuyo pa kukankha) pamene kuthamanga kuli kwakukulu.
  
• Cross-cycle imagwiritsidwa ntchito osambira aluso komanso othamanga kuti achepetse nthawi yopumira pambuyo pomenya mapazi ndi manja. Mu lofananira Tambasula manja kwa kuswana likugwirizana ndi mapeto a sitiroko ya miyendo ndi zambiri.
  

Ngati zikwapu zanu ndi manja sizigwira ntchito kwambiri - gwiritsani ntchito kuzungulira. Izi zipangitsa kufupikitsa nthawi yozungulira komanso kuchuluka kwa mphamvu zamagetsi, koma mudzasambira mwachangu! Komanso kutsatizana kumeneku kumalimbikitsa minyewa yowonda ndikuwotcha mafuta ochulukirapo!

Pa gawo lililonse mu dziwe, nthawi yochita masewera olimbitsa thupi, ndipo posachedwapa mudzapeza kuti kusambira breaststroke ndi malamulo onse a mtunduwo. Zabwino zonse!