Brass

Maitiro endarira anoshandisa:

Nehunyanzvi zvakaratidza kuti chipfuva chinoda kushanda nesimba uye simba (macalorie) kupfuura mamwe masitayera ekushambira, akatodarika butterfly! Izvi zvinoreva kuti iyo ndarira chikara cardio mitoro! Iwe unozowana yakanaka chimiro uye unopisa matani emakoriori! Uye kunyangwe kuwana mhasuru! Semutemo, vanoshambira vane chipfuva ndiwo musimboti wepamusoro, vakagadziriswa zviri nani panyama kupfuura vamwe vavo vanosarudza mamwe maitiro. Saka kune vavaki venyama ndarira ichave boni chaiyo.

Kune mhando dzinoverengeka dzendarira, imwe yadzo "wave", iri nani kwazvo kupfuura kuronga musiyano nekona diki yekurwisa. Mune mhando iyi yendarira mushure mega dhonza-UPS muviri wako wepamusoro unokandirwa kumberi uye unodzokera panzvimbo yayo yekutanga pamusoro pemvura. Uye paunenge uchironga hunyanzvi, uye "wave" yakashandurwa maoko ake ari muchikamu chekudzoka pasi pemvura. Asi kushora kwekufamba kwakakwira, kana panguva yekukanganisa makumbo iwe unocheka pamusoro pechidziva, uye pazasi, kana muviri wako uri pasi pemvura. Nekuti maBhaibheri ese endarira asati arova tsoka anofanirwa kunyudzwa mumusoro memvura nemapendekete.

Maoko uye torso

Kutanga iwe unofanirwa kudzidza kukwenya: simudza uye udzikise mapendekete, magokora anosundira kunze kune iwo akafanana kutarisa uye chanza. Nekudaro isu tinoisa mapfudzi nemaoko muchinzvimbo chakafanana nechinzvimbo chemaoko muchikamu chekupora, kana uchishambira shavishavi. Ichi ndicho chinzvimbo chakanakira kutanga kwekuberekesa, sekusvina mapendekete, isu tinoderedza hupamhi hwavo uye tinoderedza kuramba kufamba, mukuwedzera, tinoderedza mukana wekutadza kwemaoko, inova nyaya hombe yevanoshambira. Panguva imwecheteyo kudzikiswa kwemapfudzi kunobvumira kushandiswa kwakanyanya kweiyo latissimus dorsi uye iyo pectoral mhasuru yakakura, uye inotivimbisa mamwe mabhenefiti.

Kubereka hakuendesi kukurumidza kuwedzera; kuti utange kuenda kumberi, unofanirwa kukotamisa muchindwe pakona yemadhigirii makumi matatu kusvika makumi mashanu nemashanu zvichienderana nemutsara wepamberi. Pakutanga kuberekana, maoko anenge anenge 30 cm pazasi pemvura pamusoro, ipapo iwo akatamira kunze uye zvishoma kumusoro, uye panzvimbo yekutora mabhurashi anenge ari pamusoro, kure zvishoma kupfuura hupamhi hwemapfudzi. Iyo yakafara sei kutora kunoenderana nemuviri wako. Panguva yekubatwa kwechanza icho chaimbove chakatariswa kumashure nekunze, cheuka uye zvino ndotarisa kumashure nekudzika. Dzorera maoko pasi anoratidza kutanga kwesimba ruzivo ruzivo.

Kuderedza kwemaoko - kushingaira (kupa kukurumidza) chikamu chekurohwa nemaoko ako. Mapfudzi akasimudzwa, uye maoko ake achimhanyira kutanga pasi, uyezve mukati mukati kusvikira mapendekete atsikirirwa pasi pechirebvu. Kupedzisa ruzivo kudzoka kunodzvanywa maoko kumberi uye kumusoro.

Munguva yeruzivo rune simba, iwe unofanirwa kutora mweya, tarisa kutarisa pasi kana kumberi kumberi. Chikamu chinotevera chinodaidzwa kudzoka kwemuridzi, chinotanga nekuunza magokora pachipfuva chake uye kuvhara kwemichindwe. Kana magokora ako asina kumanikidzwa, iwo, pamwe nemaoko nepachipfuva, vanove sosi yekurwisa kwakasimba kuendesa kumberi. Akadzvinyirira magokora anowedzera shanduko kubva kuchikamu kuenda kuchikamu chekudzoka; pano, vazhinji vanoshambira vane matambudziko, sezvinoita padanho iri rekurohwa kwakamisikidzwa kumbomira. Pakupera kwekutenderera, kana maoko anenge akatwasanuka, gadzirisazve mapepa uye utange kubereka.

Iyo yakapusa nzira yekugona pini nemaoko, kushambira chinhambwe chipfuva, kutanga sitiroko yega yega nemaoko akazara. Arms anenge 20-25 cm uyezve batanidza nekotoni. Wobva waenda chinhambwe, uchitambanudza maoko ake masendimita makumi matatu, uye uteedzere ruzivo rwavo. Uye pakupedzisira zvakare akunda chinhambwe, akatambanudza maoko ake pane chinhambwe chinhambwe, uye anoteerera zvakanyanya kune simba reruzivo.

Kudzidzira kwemaoko

Kutanga kurovedza muviri: shambira chipfuva, asi pachinzvimbo cheyakajairwa yendarira kusundira makumbo kuita dholphin kukanda kana kufamba kunochinja, sezvakaita tsuro. Nakidzwa nemaoko uye udzikise iyo nguva yekutsvedza. Kakawanda hoe-mhando mafambiro ndiyo ipfupi nzira yekuwedzera mhasuru simba remaoko.

Yechipiri kurovedza muviri: akasarudzika Bhodhi akakwenenzverwa makumbo anobatsira kushanda mhasuru mumuviri wepamusoro. Ngarava neiyi Bhodhi 200-300 metres, uye iwe unozonzwa kuti maronda emhasuru yepamberi. Breaststroke vanoshambira vanofanira kazhinji kushandisa chiitiko ichi. Kana kushambira freestyle kuchinyanya kukosha kusiri kukwevera kumusoro nemaoko, uye zvibhakera zvinomira, nekuti maoko anova chisina kusimba chinongedzo, uye nekukudziridzwa kwendarira kunofanirwa kuita mamwe mabasa ekugadzirisa kushomeka uku.

Feet

Gumbo kurova kunogona kudzidziswa pamhenderekedzo. Dhonza gumbo rimwe kumagaro, tenderera kunze uye kure nemuviri. Kuruboshwe kururamisa gumbo! Tsoka rinotendeukira mukati kuitira kuti panguva iyo tsoka inobata pasi, akatarisa mukati uye akafanana nepasi. Chinhu chakanyanya kukosha kudzidza kudzika kick kuitira kuti padanho rekupedzisira tsoka dzakamanikidzwa dzichipesana.

Push tsoka hadzisi kumashure chete, asi pasi. Kana iwe ukaita iko kwakakodzera kukonzeresa uye ukawedzera "kushushikana" pachipfuva, zvidya zvichapatsanurwa, senge mune butterfly kushambira. Izvi zvakakosha nekuti chikamu chekudzoka, kana makumbo achigadziriswa kune iyo gluteal dunhu, pakakwirira chinzvimbo chechiuno kufamba mabvi inosangana zvakanyanya kushomeka kumvura. Ruramisa makumbo ako zvachose kusvikira bhanhire netsoka zvisauye pamwechete.

Kudzidzira kwemakumbo

Kutanga kurovedza muviri: rova zvisina Bhodhi. Kurova kwekutanga kwakaitwa nemuviri wakanyudzwa nemusoro, panguva yechipiri inhale.

Yechipiri kurovedza muviri: yakafanana neyokutanga, asi muviri nemusoro zviri pasi pemvura panguva yekuramwa kuviri, uye iye wekushambira wechitatu ndiye anotora mweya.

Yechitatu kurovedza muviri. Whisk mazai: panguva yedambudziko rakasimba kudarika tsandanyama dzakaneta chete, dzinokonzera kurova, uye mhasuru, kusimbisa tsoka kusvika kumagaro. Kuti uvasimbise iwe unogona kushandisa kurovedza muviri, mvura Polo - "whisking mazai", umo kutanga kukanda shure gumbo rimwe, uye pakarepo mushure meizvozvo - kurova gumbo rechipiri.

Kugadzira kurova kunoda nekukurumidza sezvazvinogona. Kwete izvi chete zvinokutendera iwe kuti usimbise mhasuru uye nekuwedzera kumhanya kwetsoka. Kana iwe uchida kushambira nekukasira iwe unofanirwa kuwedzera zvine simba kuita kwekutanga kukwasva kufamba. Sezvo simba richienderana nevelocity, zviri nyore kukwidza kuwanda kwekufamba pane kuwedzera simba remakumbo.

Yechina kurovedza muviri: edza kusundira makumbo kumashure uye uone kuti ibvi harisimuke pamusoro pechiso. Edza kuomesa zvine hungwaru kuti usakanganise pamusoro pemvura.

Iko kiyi kune chaiyo yekushambadzira maitiro chipfuva -kwamisikidzwa kuita kwezvinhu zvese zveyekutenderera kutenderera. Heano matatu matatu emhando yekubatana kwekufamba: slide, inoenderera chiuno uye muchinjikwa chiuno.

• Iyo slide inoratidzira kuvepo kwechinguva chidiki kumberi kwekutanga kwesitiroko, panguva iyo maoko akazara zvizere.
  
• Iyo inoenderera chiuno inobvisa chero kumbomira; kubatana kwakadaro kwekufamba hakukurudzirwi, sezvo muchikamu chekurima kwemaoko isu hatipe muviri kumhanyisa zvakakwana, asi zvachose kunze kwenzvimbo kunogadzira kumwe kurwisa panguva iyoyo (mushure mekurova) apo iyo velocity yakanyanya.
  
• Muchinjikwa-kutenderera unoshandiswa vane hunyanzvi uye vanokurumidza kushambira kudzikamisa iyo nguva yekudzikisira mushure mekurova tsoka uye maoko. Mune ino inowirirana yakatambanudza maoko ekuuchika anoenderana nekuguma kwekurohwa kwemakumbo neruzivo rwavo.
  

Kana kurohwa kwako nemaoko kusinganyanyi kushanda - shandisa muchinjiko kutenderera. Izvi zvinotungamira kune mapfupi kutenderera nguva uye kuwedzerwa simba remagetsi, asi iwe uchashambira nekukurumidza! Zvakare kutevedzana kwemafambiro kunosimudzira kuonda kwemhasuru uye kupisa huwandu hwakawanda hwemafuta!

Pakati pechikamu chega chega mudziva, pedza nguva yakati wandei uchirovedza muviri, uye uchaona izvozvo kushambira zamu nemitemo yese yemhando iyi. Rombo rakanaka!