Awe-Backstroke: imishini nezinhlobo

Awe-Backstroke - lena ethize isitayela ukubhukuda, okuyinto ngokuyisisekelo ukuhluka bonke abanye. Buhle ngomkhumbi ngemuva ukuthi ikuvumela bakwazi ukuphefumula ngokukhululekile. Namuhla sizobe ukuthola indlela ukuntanta emhlane wakhe, futhi uthole ukuthi yini kuyasiza kuyinto umsebenzi.

inzuzo

Awe-Backstroke, kanye nezinye izinhlobo ukubhukuda kuyinto cardio okukhulu. Ngaphezu kwalokho, kuyazuzisa kakhulu yomgogodla. Futhi ngisho nalapho umsebenzi ababulawa kahle evumela umqondo omuhle ukusebenza amaqembu kwemisipha efana latissimus dorsi, izinqulu, emahlombe futhi trapezoid. Swimming indoda ngemuva kusiza ukwenza ukuma amahle uphinde wenze ebanzi. Kodwa ubulili bubuhle Ukhetha lesi sivivinyo qinisa umzimba wonke ukuba abe leaner futhi Fitter.

imishini diving ngemuva Kwakungenzima kakhulu, Nokho, waqala ukuthuthukiswa yayo, ubekezele kunquma, kusukela ekuqaleni, cishe, lutho Kuyophumela ethubeni.

izinhlobo

Awe-Backstroke kuyinto zezinhlobo ezimbili: i-Breaststroke futhi phambi ukukhasa. Nokho, zethusi ayibalulekile yezemidlalo. Isetshenziselwa noma eziphumulele ngemva kobhukuda eside, noma ukugcina ominzayo. Ukukhasa ngemuva eyaziwa futhi eqonda. Ngokusho ke, ukuchitha eziningi mncintiswano. Kroll nakho kufakwe ohlelweni-Olympic. Namuhla, Ngakho-ke, thina ngonanzelelo ngokunembile lolu hlobo.

Ngokusho inqubo kokwenza khasa ngemuva kakhulu efana isitayela igama elifanayo esifubeni sakhe, kodwa ukunyakaza kwenziwe umfanekiso isibuko.

isikhundla umzimba

Okokuqala udinga ukuthatha evundlile ngemuva, futhi wandise ngokugcwele emzimbeni. Sidinga qinisa kwesilevu esifubeni, futhi amehlo akhe wagijima wehlela nasezinzwanini. Udinga bend emuva kancane esifundeni thoracic futhi lift webele (nje azame ukugcina izindwani). Lapho izingalo zinwetshwe ngemuva ekhanda lakhe, izinga lamanzi kufanele kube ezingeni kwezindlebe. Lona yokuqala.

Uma ungakwazi ukugcina amaqoqo yayicindezele esifubeni, zamani ukwenza lokhu okulandelayo. Phakathi kwesilevu nesifuba, bamba ibhola lethenisi. Zama hhayi ukulahla kuso. Ngokulawula ibhola, uzofunda indlela ukuqapha kwesilevu yabo futhi isikhathi eside ukugcina yayicindezele esifubeni sakhe. Njengoba kahle umsebenzi emhlabathini, zama phezu kwamanzi. Ngokushesha uzokwazi ngokuphelele ukulahla ibhola.

isandla ukunyakaza

ukunyakaza isandla lapho umjikelezo we inqubo ukubhukuda uhlukaniswe izigaba ezintathu: "bamba", "ukudonsa-up" futhi 'abuyele'. Asiqale nge "bamba". ngesandla eseluliweyo emanzini, entendeni kude nani, okungukuthi owokuqala emanzini uthola umunwe kancane. Esigabeni lesi, isandla ubamba umthamo wamanzi, okuyinto esikhathini esizayo kuyodingeka push. Sekuyisikhathi ukwenza "silingo-up". Ngenxa yaleso uhamba isandla ngaphansi kwamanzi ethangeni, ukusunduza amanzi. Ngo esigabeni sokugcina "edonsa" isandla ubabonisa emhlabeni kunawo wonke futhi ephuma emanzini kuze umunwe kancane. Lapha uqala "ukubuya", lapho isandla nje wabuyela isikhundla ngenxa "bamba".

Lapho isandla sokuqala ngaphansi kwamanzi, phakathi kwe-"silingo", owesibili engikhiphela ukubuya. Hands kufanele njalo ibe izigaba okuphambene. Phakathi kwabo, kumelwe ngaso sonke isikhathi kube nengxenye-turn.

ukunyakaza imilenze

Izinyawo ku backstroke ezihambayo kanye nesitayela khulula - counter ayiphulule up and down. Phakathi ukunyakaza ibanga phakathi kwezinyawo zakho kufanele kube 15-30 amasentimitha. Omunye umjikelezo (umbuthano eligcwele izincwadi ngesandla esisodwa) kuhlanganisa ezintathu hits onyaweni ngalunye, for ingqikithi imijikelezo eziyisithupha. Le nhlangano yenkolo yokulwela Kwenziwa ikakhulukazi ngezithukuthuku imisipha ethangeni. Amadolo kufanele lathambisa, nezinzwane kancane wakhomba. Le nhlangano yenkolo yokulwela kufanele kube okuhlabayo. Nge footwork efanele, zakha umthombo encane phezu kwamanzi. Kulokhu, kuphela izinyawo amadolo kufanele njalo kube ngaphansi kwamanzi kungaba Ukubheka kancane. Njengasekhulwini freestyle, main ishayela umzimba uthola ngokusebenzisa umsebenzi wezandla, kakungabi zinyawo.

Awe-Backstroke: umehluko wemisindo nemiqondo yamagama

Kubuka abasubathi, elintantayo emhlane wakhe, ubungacabanga ukuthi izandla zabo zihlale sesimweni beqotho, kodwa akunjalo. isandla Smooth, amanzi phambili ngeke ukunikeza noma yimuphi umzimba ungacabanganga. Ukuze ngokushesha ukuya emuva, kudingeka ufunde indlela yokukwenza okubizwa ngokuthi ezimise S-izandla goba. Ake izinyathelo limelela.

Emva "bamba" isandla kufanele uphushe izinyawo amanzi. Ngenxa yalesi izimisele ingalo endololwaneni bubheke emuva. Cabanga ukuthi udinga ibenze ibhola ezinyaweni zakhe. Kufanele ibukeke ngale ukunyakaza isandla ngaphansi kwamanzi. Ngemva isandla Shake futhi ahambelana futhi ijikelezwe ukuze amanzi kuqala aphume umunwe kancane.

Ngaphezu kwalokho, phakathi "ukudonsa" umzimba liphenduka mayelana axis awo kolunye yengalo zokusebenza. Zonke lezi amaqhinga alula ingafinyelela isivinini esiphezulu.

ukuqeqeshwa

Ukuze benze uhlelo lokusetshenziswa inqubo efanele, kuqala ukufunda indlela ukusebenza kwemilenze. Lapho ukukhahlela kuyolethwa automaticity, ungakwazi ngokuphepha ukubhukuda elingenziwe ngezandla. ' Lokhu kuzovumela ukuqeqesha izandla zakho, hhayi ucabanga isidingo uhlale amanzi.

Ukuze ufunde indlela ukusebenza emzimbeni, futhi kudingeka backstroke elingenziwe ngezandla. ' Izandla ngesikhathi esifanayo zinwetshwe kanye umzimba. Umzimba ijikeleziswa yanjalo ngapha nangapha ngezikhawu ngemitha pin. Kulesi simo endpoint zungeza ingalo kumele uzibheke kancane amanzi. Ungakhohlwa ukuthi ikhanda kufanele njalo ukubhekana.

amaphutha ezivamile

Ake sicabangele amaphutha ezivame kakhulu entuthukweni backstroke kanye nezixazululo.

1. Umzimba akusho uslayida phezu kwamanzi, sengathi wadonsa. Isizathu sisobala: imilenze ibheke ngesikhathi ngokuhlanganyela hip, okuholela ukhalo, azinze. Ukuze uxazulule le nkinga, wena nje kudingeka ulandele side, owenziwe lula umzimba isikhundla.
2. Grebkovyh izinyawo ukunyakaza ungazindeli umzimba emanzini ngaphandle umsebenzi wezandla. Okokuqala udinga ukuhlola ukunyakaza lesifanele. Uma inqubo kulungile-ke, isizathu Ukuvaleleka nokwephuka ukumisa isikhundla okungalungile. Zama ukuvula unyawo owangaphakathi (ngibenze "kunemibhalo eyayihunyushwe kabi"). Uma lokhu kungasebenzi, zama ukusebenzisa emaphikweni, uze ufunde ukusebenza ngezandla zakho.
3. Phakathi "ukubuya" yezandla bona Splatter ubuso. Isizathu ukuthi, cishe, e bend izandla. Pron isandla phezu kwekhanda lakhe ukuyigcina ngqo, futhi ungakhohlwa ukuthi umunwe kancane ungowokuqala.
4. Esishelelayo phezu kwamanzi kuhamba kancane. Uma uhlangabezana nale nkinga, kusho ukuthi umzimba wakho kanye emahlombe akho ngaso sonke isikhathi ngendlela efanayo - evundlile. Engeza unhlangothi umzimba ukuphendula backstroke yakho kungaba.

Technique Breaststroke ngemuva

Nakuba isitayela akanayo udumo ezifana ukukhasa, akusho ubuhlungu ukuthuthukiswa jikelele ukuhlangabezana amasu nendlela yakhe. Ikakhulukazi kusukela akusiyo ezahlukene kakhulu kusukela ubuchwepheshe unogwaja. Ukuqala isikhundla nakanjani okufanayo njengoba kushiwo ngenhla. Technique isandla ukunyakaza futhi ezifanayo ngokuphelele. Umahluko owokuthi ukuthi izandla akuzona enye futhi ezisebenza kanyekanye. Nokho, umehluko yesibili, into ebaluleke kakhulu - imilenze baphathe uthuthumele kunokuba uthuthumele.

I push kwenziwa esikhathini lapho izandla esigabeni yokwenziwa, okusho umtshina phezu komzimba. Lapho ulungiselela push ifomu okhalweni ne engela 160-170 degrees umzimba, kunawo wonke futhi tibia nge - engela eduze engela kwesokudla. Foot ngenkathi eyayembuleka ngaphakathi njengoba e Crawley. Phakathi push wonke umzimba ahambelana bese uslayida emanzini nje izandla ungenzi ngomvimbo.

Awe-Backstroke: Olympics

Njengoba sekushiwo, ukukhasa emhlane wakhe likhona uhlelo Yama-Olympic Yasehlobo Imidlalo. Ngaye, e hlelo-Olympic labelwe 4 amakamelo: 100- futhi imitha-200 heats kwabesilisa nabesifazane. Ngaphezu kwalokho, lesi sitayela navigation asetshenziswe edluliselwe 4 x 100 esigabeni sokuqala nezinhlobonhlobo zezilwane e esigabeni sesibili (200 kanye nebanga 400 metres).

Ngakho uma ufuna ukubona ukubhukuda real kanjani ochwepheshe, ubuka ividiyo kusuka Olympics. Manje ngoba sewuyazi ukuthi aspect ezincwadini lesi sitayela, ukubukela mncintiswano kuyoba mnandi kakhulu, ngisho noma bengenayo iqhaza ababhukudi zethu. Futhi, by the way, wakubonakalisa Olympics zokugcina abanalo imiphumela isiyalo "backstroke." Rio de Janeiro iye yasiza ukuvula eziningi ithalente.

umbhukudi Russian Evgeny Rilov wathatha indawo yesithathu kowamanqamu imitha-200 bhukuda ezinkalweni zabo. Futhi compatriot yakhe Daria Ustinova - lesine. umbhukudi Ukrainian Darya Zevina, ngeshwa, kuhlulekile ukunqoba indawo yesine bhukuda semi final e-200 meters.

isiphetho

Namuhla sithole lokho backstroke. Abesifazane kanye namadoda bafeze lo umsebenzi ngendlela efanayo, ngakho asikho isidingo ukuba bahlole imishini ngokwehlukile. Nokho, lesi sitayela umelwe emncintiswaneni by ziwuhlobo olulodwa kuphela, kuyasiza kakhulu futhi ezithakazelisayo.