Umhlahlandlela Wabaqalayo Wezindlela Ezihlukile Zokubhukuda

-Delile

• 4 Imivimbo Yokubhukuda Okufanele Uyazi
• 1. Isitayela esikhululekile
• 2. I-backstroke
• 3. Ukuqaqanjelwa ngamabele
• 4. Uvemvane
• Buyekeza kwe-

Kungakhathaliseki ukuthi kusehlobo noma cha, ukweqa echibini kuyindlela enhle yokuhlanganisa inqubo yakho yokuzivocavoca, uthathe umthwalo emajoyintini akho, bese ushisa ama-calories amakhulu ngenkathi usebenzisa imisipha yonke emzimbeni wakho.

Awuqinisekile ukuthi uzoqala kuphi? Cabanga ngalo mhlahlandlela wakho kokushaywa imivimbo okuvame kakhulu — nokuthi ungakufaka kanjani ekuzivocavoca kwakho kwamanzi okulandelayo. (Awufuni ukwenza amathebhu? Zama lokhu kuzivocavoca okungasebenzi kokubhukuda.)

4 Imivimbo Yokubhukuda Okufanele Uyazi

Uma wake wathuthukela kuma-Olimpiki Asehlobo, uke wabona imivimbo emine edume kakhulu yokubhukuda — i-freestyle, i-backstroke, i-breaststroke ne-butterfly — esebenza. Futhi ngenkathi imivimbo yakho ingase ingabonakaliimpela njengoNatalie Coughlin, bophela izisekelo futhi uqinisekiswe kakhulu ngokuzivocavoca umbulali. (Uma usukwazi lokhu kushaywa okubhukuda, zama enye yalezi zindlela zokubhukuda kuwo wonke amazinga wokuqina.)

1. Isitayela esikhululekile

"I-Freestyle iyindlela yokubhukuda eyaziwa kakhulu," kusho u-Julia Russell, C.P.T., owayengumqeqeshi nomqeqeshi wokubhukuda kuma-Olympic e-Life Time Athletic eNew York City. "Akukhona nje kuphela ukuthi iyashesha futhi isebenza kahle kakhulu, kodwa futhi kulula ukuyiqonda."

Uma umusha ekubhukudeni noma ufuna ukujima okuqinile echibini, i-freestyle iyi-stroke enhle ukuze uqalise.Bhukuda i-freestyle ngezinga eliphakathi nelinamandla lokuzama ihora, futhi umuntu ongamakhilogremu angu-140 uzoshisa ama-calories angaphezu kwama-500.

Indlela yokwenza i-freestyle swimming stroke:

• Ubhukuda i-freestyle usendaweni evundlile ethambekele (okusho ukuthi ubuso bubheke phansi emanzini).
• Ngezinzwane ezicijile, ukhahlela izinyawo zakho ngendlela esheshayo, ehlangene eya phezulu naphansi eyaziwa ngokuthi 'i-flutter kick.'
• Khonamanjalo, izingalo zakho zihamba ngendlela eqhubekayo, eshintshanayo: Ingalo eyodwa idonsa ngaphansi kwamanzi isuka endaweni enwetshiwe (phambi komzimba wakho, bicep ngendlebe) isiya enqulwini yakho, kanti enye ingalo ilulama ngokushanela ngaphezu kwamanzi kusuka enqulwini uye ngaphandle isikhundla enwetshiwe phambi kwakho.
• Ukuphefumula, uphendulela ikhanda lakho eceleni kwanoma iyiphi ingalo elulamayo bese uhogela ngokushesha ngaphambi kokubuyisela ubuso bakho emuva phansi futhi. (Ngokujwayelekile, uzophefumula njalo imivimbo emibili noma ngaphezulu.)

“Isici esinzima kakhulu se-freestyle ukuphefumula,” kusho uRussell. "Kodwa-ke, kulula ukusebenza nge-kickboard." I-Flutter ikhahlela ngenkathi ubambe i-kickboard phambi kwakho futhi uzijwayeze ukuphendukisa ubuso bakho bungene futhi bukhiphe emanzini ukuze uphefumule uze uzizwe ukhululekile. (Nawa amanye amathiphu wokusebenzisa ngokugcwele konke ukubhukuda okubhukuda.)

Imisipha yasebenza ngesikhathi se-freestyle: umgogodla, amahlombe, i-glutes, imisipha

2. I-backstroke

Ngokuyinhloko umlingani obheke phansi we-freestyle, i-backstroke kungenye indlela elula yokubhukuda ukuze yazi ukuthi ithandwa kakhulu kubabhukudi bawo wonke amazinga ekhono, kusho uRussell.

Yize umuntu ovamile eshisa kuphela ama-calories angama-300 ngehora ebhukuda emuva, isifo sinikeza inzuzo eyodwa enkulu: Ubuso bakho buhlala ngaphandle kwamanzi, ukuze ukwazi ukuphefumula noma kunini lapho ufuna khona. "I-Backstroke ilusizo olukhulu uma udinga isikhathi esithile sokuphumula," kusho uRussell. (Related: Lo wesifazane Usebenzisa Kanjani Ukubhukuda Ukuze Asule Ikhanda Lakhe)

Futhi, kuyasiza futhi lapho "ufuna ngempela ukuqinisa imisipha yakho ye-abs neyemuva," uyanezela. Hlanganisa i-backstroke ne-freestyle ku-pool efanayo yokusebenza futhi uzobe usebenze umzimba wakho kuzo zonke izinhlangothi.

Ungasenza kanjani isifo sokubhukuda se-backstroke:

• Ubhukuda i-backstroke endaweni evundlile ye-supine position (okusho ukuthi ubheke phezulu emanzini), yingakho igama elithi 'backstroke.'
• Njengakwi-freestyle, ukhahlela izinyawo zakho ngesikhawu esifushane, esingaguquguquki lapho izingalo zakho zihamba ngephethini eqhubekayo yokushintshana.
• Ku-backstroke, uzodonsa ingalo eyodwa emanzini ukusuka endaweni enwetshiwe ngaphezulu kwekhanda lakho kuye enqulwini, kuyilapho enye ingalo ilulama ngokwenza ukunyakaza okuyindilinga emoyeni, kusuka enqulwini kuya kuleyo ndawo enwetshiwe.
• Umzimba wakho uzogingqa kancane ngapha nangapha njengoba ingalo ngayinye idonsa ngaphansi kwamanzi, kepha ikhanda lakho lizohlala endaweni ebheke phezulu engathathi hlangothi, okusho ukuthi, ungaphefumula kalula njengoba kudingeka.

Imisipha yasebenza ngesikhathi se-backstroke: amahlombe, ama-glutes, nemisipha, kanye nomgogodla ngaphezulu (ikakhulukazi emuva) kune-freestyle

3. Ukuqaqanjelwa ngamabele

Yize i-tempo ye-breaststroke, ehluke kakhulu kwi-freestyle ne-backstroke, ingaba yinkohliso ukubethela, "uma uyithola, uyithola impilo yonke," kusho uRussell. "Kufana nokugibela ibhayisikili." (Okuhlobene: I-Best Swim Goggles Yesimo Sonke)

Njengoba umuntu ojwayelekile eshisa nje amahloni ama-calories angama-350 ngehora lokubhukuda kwesifuba, kungahle kungabi yindlela yakho yokuzivocavoca ngamandla. Kodwa-ke, njengoba isebenzisa iphethini yokunyakaza ehlukile kune-freestyle ne-backstroke, kuyindlela enhle yokushintsha izinto futhi ugxile emaqenjini emisipha ahlukene, kusho uRussell.

Futhi, "uma unqikaza ukubamba umoya, isifuba sikhulu ngoba uphefumula konke ukushaywa unyawo," kuchaza yena. Heck, ungakwenza ngaphandle kokufaka ubuso bakho emanzini nhlobo (yize kungenjalongokobuchwepheshe okulungile).

Ungasenza kanjani isiteki sokubhukuda sesifuba:

• Njenge-freestyle, ubhukuda i-breaststroke endaweni evundlile. Kodwa-ke, ku-breaststroke, uhamba phakathi kwendawo evundlile, elula (lapho umzimba wakho ufana nepensela engaphansi kwamanzi, izingalo nemilenze yeluliwe) kanye nendawo yokululama eqondile, lapho udonsa khona umzimba wakho uphume emanzini ukuze uphefumule. .
• Lapha, imilenze yakho yenza ukukhahlela 'kwemvubu' noma 'kwexoxo' okuhlanganisa ukudonsa izinyawo zakho ndawonye uqonde ku-glutes yakho bese ushaya izinyawo zakho uye ezinhlangothini ngokunyakaza okuyindilinga kuze kube yilapho zihlangana futhi endaweni ehlelekile. (Kakhulu, fanekisa imilenze yexoxo.)
• Ngaleso sikhathi, izingalo zakho zihamba ngendlela elinganayo, efana nonxantathu. Njengoba imilenze yakho ilulama ibheke ku-glutes yakho, izandla zakho (ezinwetshiwe ngaphambi kwakho) zishanela phambili, ngaphandle, bese zidonsela esifubeni sakho, zenze leso simo sikanxantathu. Njengoba imilenze yakho yenza ukukhahlela kwexoxo lakho, uzodubula izingalo zakho zibuyele endaweni yazo enwetshiwe bese uyaphinda.
• Ekuphathweni kwesifuba, uphefumula ngokuphakamisa ikhanda ngenkathi izingalo zakho zidonsa emanzini, bese ubuyisela ubuso bakho emuva njengoba bunwebeka phambi kwakho.

Imisipha isebenze ngesikhathi se-breaststroke: isifuba,konke imisipha yomlenze

4. Uvemvane

Mhlawumbe ukubukeka okumangalisayo kwemivimbo emine yokubhukuda, uvemvane nalo (ngokude) lunzima kakhulu ukulazi kahle.

"Kuyinhlangano enhle kakhulu engajwayelekile," kuchaza uRussell. "Futhi, isebenzisa cishe yonke imisipha onayo." Umphumela: isifo sohlangothi sokubhukuda esingagcini nje ngokuthuthuka kwezobuchwepheshe kuphela, kodwa esikhandlayo ngokuphelele, ngisho nangobuhle.

Ngenxa yokuthi uvemvane lukhohlisa kakhulu, uRussell utusa ukuba alwazi kahle amanye ama-stroke ngaphambi kokuluzama. Uma usufikile lapho, yazi lokhu: Kuyisishisi esishisayo esibi. Umuntu ojwayelekile ukhanyisa ama-calories acishe abe ngu-900 ngehora uvemvane lokubhukuda. Uthi: "Kukwenza kushaye kakhulu inhliziyo yakho phezulu lapho," esho.

Indlela yokwenza i-butterfly swimming stroke:

• Uvemvane, olwenziwa ngendlela evundlile, lusebenzisa ukunyakaza okufana nokuvunguza kwesifuba lapho isifuba sakho, silandelwa okhalweni lwakho, siqhubeka sibheka phezulu naphansi.
• Uzoqala endaweni ehlelelwe ngaphansi kwamanzi. Ukusuka lapho, izandla zakho zenza isimo se-hourglass ngaphansi kwamanzi njengoba zidonsela okhalweni lwakho, bese uphuma emanzini uphinde ubuyele kuleso sikhundla esandisiwe ngokujikeleza phambili ngenhla kwamanzi.
• Ngaleso sikhathi, imilenze yakho yenza ukukhahlela 'ngehlengethwa', lapho imilenze nezinyawo zakho zihlala ndawonye futhi ziphushele phezulu naphansi, ngezinzwane ezicijile. (Thatha isithombe somsila womswakamo wentaba).
• Kovemvane, uphefumula njengoba kudingeka ngokuphakamisa ikhanda lakho uphume emanzini ngenkathi izingalo zakho zilulama ngaphezu kwamanzi.

"Lapho ngifundisa uvemvane, ngilwehlukanisa lube izingxenye ezintathu," kusho uRussell. Okokuqala, zijwayeze indlela yokunyakaza ejwayelekile yokunqamula isifuba sakho kanye nezinqulu phezulu naphezulu, ukuze nje uthole umgqigqo. Bese, uzijwayeza ukukhahlela ihlengethwa. Uma usuthole lokho phansi, sebenzela ukunyakaza kwengalo ngaphambi kokukuhlanganisa konke ndawonye. (BTW, bewazi ukuthi ungathatha amakilasi okufaneleka kwe-mermaid ngenkathi useholidini?)

Imisipha yasebenza ngesikhathi sevemvane: ngokoqobo onke (ikakhulukazi umongo, iqolo, namathole)

Buyekeza kwe-