Ungabhukuda Kanjani: Imiyalo namathiphu ezingane nabadala

-Delile

• Indlela yokwenza i-breaststroke
• Ukukwenza:
• Ithiphu yepro
• Indlela yokwenza uvemvane
• Ukukwenza:
• Amathiphu we-Pro
• Ungayenza kanjani i-freestyle
• Ukukwenza:
• Amathiphu we-Pro
• Kwabaqalayo
• Izingane
• Imiyalo elula
• Abantu abadala
• Imiyalo elula
• Amathiphu wokuthuthukisa
• Ungaqala kanjani
• Okubalulekile

Akukho okufana nokubhukuda ngosuku olushisayo lwasehlobo. Kodwa-ke, ukubhukuda futhi kuyikhono elingasindisa impilo yakho. Lapho wazi ukubhukuda, ungajabulela ngokuphepha imisebenzi yamanzi efana ne-kayaking ne-surfing.

Ukubhukuda kungukuzivocavoca okuhle, futhi. Kuphoqa umzimba wakho ukuthi usebenze ngokumelene nokumelana, okuqinisa imisipha yakho, inhliziyo namaphaphu.

Indlela enhle yokufunda ukubhukuda ukuthatha izifundo. Ake sibheke imivimbo efundiswa kakhulu nokuthi ungayithuthukisa kanjani inqubo yakho.

Indlela yokwenza i-breaststroke

Umjikelezo wesifuba uvame ukuchazwa ngokuthi “ukudonsa, ukuphefumula, ukukhahlela, nokushelela.” Ukukhumbula ukulandelana, ababhukudi abaningi basho le nkulumo emakhanda abo. Bheka ividiyo engenhla ukuze ubukeke ukuthi yenziwa kanjani.

Ukukwenza:

1. Ntanta ngobuso bakho emanzini, umzimba wakho uqonde futhi uvundle. Beka izandla zakho bese ugcina izingalo nemilenze yakho yinde.
2. Khomba izithupha zakho phansi. Cindezela izandla zakho ngaphandle nangemuva kwendilinga, izindololwane ziphakeme. Phakamisa ikhanda lakho kancane bese uhogela.
3. Hlanganisa izandla zakho phambi kwamahlombe akho, izithupha zikhombe phezulu. Gcina izindololwane zakho eduze komzimba wakho. Ngasikhathi sinye guqa amadolo akho, ulethe izinyawo zakho ngasesinqeni sakho futhi ukhombe izinyawo zakho ngaphandle.
4. Finyelela izingalo zakho phambili. Khipha uphinde ubuyele kumbuthano bese ugoqa izinyawo zakho ndawonye. Beka ikhanda lakho ngaphansi kwamanzi bese ukhipha umoya.
5. Shelelisela phambili uphinde uphinde.

Ithiphu yepro

Gcina imilenze yakho ngemuva kwakho kunokuba ngezansi kwakho. Ngokugcina ukuma komzimba okuvundlile, uzonciphisa ukumelana uhambe ngokushesha.

Indlela yokwenza uvemvane

Uvemvane, noma impukane, yisifo sohlangothi okunzima kakhulu ukusifunda. Kuyisifo sohlangothi esiyinkimbinkimbi esidinga isikhathi esiqondile nokuxhumanisa.

Ngaphambi kokuzama uvemvane, funda ukunyakaza komzimba okufana negagasi kuqala. Lokhu ukunyakaza okuyisisekelo kohlangothi lovemvane. Lapho usukwazile lokhu kuhamba, usukulungele ukufaka ukunyakaza kwengalo. Buka ividiyo engenhla ukuze ubone ukuthi kwenziwa kanjani.

Ukukwenza:

1. Ntanta ngobuso bakho emanzini, umzimba wakho uqonde futhi uvundle. Beka izandla zakho bese ugcina izingalo nemilenze yakho yinde.
2. Thumela ikhanda lakho phansi ubheke phambili uphinde uphushe izinkalo zakho phezulu. Okulandelayo, susa ikhanda lakho phezulu bese uphonsa okhalweni lwakho phansi. Qhubeka ushintshane njengegagasi.
3. Lapho ikhanda lakho lehla, landela ngezinqe zakho bese ukhahlela. Thumela izingalo zakho phansi bese udlula okhalweni lwakho. Ngasikhathi sinye phakamisa ikhanda lakho ukuze udonse umoya.
4. Khahlela bese uqhubeka nokuvunguza komzimba, uthumele izingalo zakho phezulu nangaphesheya kwamanzi. Faka ubuso bakho emanzini bese ulandela ngezingalo zakho. Khipha umoya. Lokhu kuqeda umjikelezo wengalo eyodwa.
5. Phinda. Phefumula kanye njalo ngemijikelezo emibili noma emithathu.

Amathiphu we-Pro

• Ukuze uvemvane olusheshayo, gwema ukwenza ihaba ngokunyakaza komzimba okufana nokugqagqana. Izinkalo zakho kufanele zibe seduze noma ngaphezulu, hhayi ngaphezulu. Ukuhambisa izinkalo zakho phezulu kakhulu noma phansi kuzokubambezela.
• Ukukhomba amehlo akho nekhala phansi kuzokusiza nokuthi uhambe kahle futhi ngokushesha.

Ungayenza kanjani i-freestyle

I-Freestyle, ebizwa nangokuthi ukukhasa kwangaphambili, ifaka ukunyakaza komlenze okubizwa nge-flutter kick. Kunconywa ukuthi ufunde le ndlela ngaphambi kokuzama ukushaywa okugcwele. Bheka ividiyo engenhla ukuze uthole ukubonwa kwalesi sifo.

Ukukwenza:

1. Ntanta ngobuso bakho emanzini, umzimba wakho uqonde futhi uvundle. Beka izandla zakho bese ugcina izingalo nemilenze yakho yinde.
2. Ukwenza i-flutter kick, hambisa unyawo lwakho phezulu nolunye phansi. Shintsha ngokushesha, ugcine amaqakala akho evulekile futhi uguqe ngamadolo kancane.
3. Finyelela isandla sakho sokudla amasentimitha ayi-12 kuye kwayi-18 ngaphambili, isundu libheke phansi futhi ngokuhambisana nehlombe lakho.
4. Donsela isandla sakho sokudla phansi nangemuva, ukhombe iminwe yakho ngokwehlukana ngezansi. Khomba indololwane yakho phezulu.
5. Njengoba isandla sakho sokudla sidlula ithanga lakho, jikelezisa isinqe nehlombe lakho phezulu. Nyusa isandla sakho futhi uwelele emanzini.
6. Faka isandla sakho sokudla emanzini bese uphinda ngesandla sakho sobunxele.
7. Phinda. Phefumula njalo imivimbo emibili noma emithathu njengoba isandla sakho siphuma emanzini.

Amathiphu we-Pro

• Ukuze usheshise i-freestyle yakho, hlala ufinyelela phambili ngaphambi kokudonsela phansi. Imivimbo yengalo yakho kufanele ibe yinde futhi ikhululeke, ingabi mfushane futhi ibe namandla.
• Cabanga ngamakhala akho njengomugqa ophakathi nendawo. Uma ufinyelela futhi udonsa, isandla sakho akufanele sidlulise ikhala lakho. Qondanisa nehlombe lakho ukuze uqhubekele phambili.
• Gwema ukubheka kude kakhulu. Lokhu kufaka amahlombe akho ngaphansi kwamanzi, okwengeza ukumelana futhi akubambezele.
• Futhi, lapho ukhahlela, ungaguqi amadolo akho kakhulu. Kick kusuka ezinqulwini bese ugcina imilenze yakho icishe ifane ukugcina ijubane nokulinganisela.

Kwabaqalayo

Abagijimi abaqalayo kufanele basebenze nomqeqeshi wokubhukuda oqinisekisiwe. Kuyindlela engcono kakhulu yokuhlala uphephile futhi ufunde inqubo elungile.

Uma ungumbhukudi oqalayo, ungalokothi ungene echibini uwedwa. Bhukuda njalo nomunye umuntu uze ukwazi ukuntanta futhi ubhukude wedwa.

Nayi imiyalo eyisisekelo yokubhukuda yezingane nabantu abadala:

Izingane

Lapho ufundisa izingane ukubhukuda, isipiliyoni kufanele sibe mnandi futhi sidlale. Kunconywa ukusebenzisa izingoma, amathoyizi, nemidlalo.

Unganikeza ngamasu ahlukene amagama amnandi. Isibonelo, ukufinyelela izingalo zabo phambili kungabizwa ngokuthi "iqhawe elikhulu." Bona ividiyo engenhla ukuze ubonwe.

Ukuze ufundise ingane yakho ukubhukuda, zijwayeze isinyathelo ngasinye ize ikhululeke ngesigaba ngasinye:

Imiyalo elula

1. Faka amanzi ndawonye, ​​ubambe izingalo noma izandla ukubasiza bahlale betha.
2. Bamba ingane yakho ngaphansi kwekhwapha. Bacele ukuthi bahogele, bafinyelele njengeqhawe, bashaye amagwebu imizuzwana emihlanu ngaphansi kwamanzi ukuze bazijwayeze ukukhipha umoya.
3. Phinda futhi uyeke, uvumele ingane yakho ukuba intante imizuzwana emihlanu.
4. Bamba ingane yakho ngaphansi kwekhwapha. Bacele ukuthi bashaye amagwebu wemizuzwana emihlanu njengoba uhamba kancane ubuyela emuva.
5. Phinda futhi ubenze bakhahlele izinyawo zabo phansi naphezulu.
6. Phinda, kulokhu uyeke ukuhamba.
7. Ukuhogela, vumela ingane yakho iphakamise ikhanda, iphefumule, futhi iqhubekise izandla phambili njengehlosi.

Abantu abadala

Akukaze kwephuze kakhulu ukufunda ukubhukuda. Ngokuzijwayeza nokuholwa ngobuchwepheshe, abantu abadala bangazazi izindlela eziyisisekelo zokubhukuda. Bona ividiyo engenhla ukuthola izisekelo ezithile.

Ukuqala ukubhukuda usumdala:

Imiyalo elula

1. Sukuma echibini. Faka umoya ngokujulile, faka ubuso bakho emanzini, bese ukhipha umoya imizuzwana emihlanu.
2. Phinda ngesimo se-starfish, untanta ngezingalo nemilenze yakho yeluliwe.
3. Bambelela eceleni kwechibi. Faka umoya bese ubeka ubuso bakho emanzini. Exhale ne-flutter kick imizuzwana emihlanu.
4. Yima ufulathele udonga. Yelula izingalo zakho ngaphezu kwekhanda lakho bese ubeka izandla zakho.
5. Faka amanzi endaweni evundlile, ukhiphe umoya, bese ukhahlela i-flutter imizuzwana emihlanu.

Amathiphu wokuthuthukisa

Kungakhathalekile ukuthi uneminyaka emingaki noma izinga, amathiphu alandelayo azokusiza ukuthi ube ngcono ekubhukudeni.

• Sebenza nomqeqeshi wokubhukuda. Umqeqeshi wokubhukuda angakufundisa inqubo efanele futhi akhulise ukuzethemba kwakho emanzini.
• Yenza izivivinyo zokubhukuda. I-drill yokubhukuda ukuvivinya umzimba okugxila esigabeni esithile sohlangothi. Uma kwenziwa njalo, ukubhola kungakusiza ukuthi uphucule imivimbo yakho.
• Phefumula kahle. Khipha noma nini lapho ikhanda lakho lingaphansi kwamanzi. Ukubamba umoya kuzokukwenza uzizwe unomoya futhi kukunciphise ijubane.
• Thatha ividiyo. Ukuze uqonde kangcono ifomu lakho, yiba nomuntu okuqopha lapho ubhukuda. Le yindlela enhle yokubona ukuthi ungathuthukisa kanjani.
• Bukela amavidiyo. Ukubuka amavidiyo wokufundisa kukuvumela ukuthi ubone ukuma komzimba okufanelekile.
• Zijwayeze, uzijwayeze, ujwayeze Ukuzijwayeza njalo kuzothuthukisa inqubo yakho nokuxhumana.

Ungaqala kanjani

Lapho usukulungele ukuthatha shí, funa umqeqeshi wokubhukuda endaweni yangakini. Ungathatha izifundo ezizimele noma zeqembu. Abanye abafundisi bafundisa emachibini omphakathi, kanti abanye bafundisa echibini labo lasekhaya. Khetha noma yini entofontofo futhi elula kuwe.

Isikole sokubhukuda siyindawo enhle kakhulu yokuthola abafundisi bokubhukuda. Ungabheka futhi:

• izikhungo ze-rec
• ukuzivocavoca
• izikole
• amachibi omphakathi

Enye indlela ukucinga abafundisi ababhukuda online. Mane nje ufake ikhodi yakho ye-zip kwelinye lalawa masayithi ukuthola umfundisi wendawo noma isigaba:

• Isisekelo Sokubhukuda sase-USA
• I-United States Swim School Association
• Ukubhukuda Kwe-Masters yase-U.S
• UmqeqeshiUp

Okubalulekile

Ukubhukuda kuyikhono elisindisa impilo. Ikuvumela ukuthi ujabulele amanzi ukuzijabulisa, ukuzilibazisa noma ukuzivocavoca umzimba. Njengomsebenzi womzimba, ukubhukuda kuqinisa imisipha yakho nokuqina komzimba.

Indlela enhle yokufunda kungukuthola izifundo zokubhukuda. Umqeqeshi wokubhukuda oqinisekisiwe anganikeza ukuqondiswa okwenzelwe wena ngokwezinga lakho lobudala namakhono. Ngokuzijwayeza nokubekezela, uzobe ubhukuda ngokushesha.