Backstroke: zida ndi mitundu

Backstroke - izi ndi zenizeni kalembedwe kusambira, chimene ndi mwapadera kwa ena onse. The mwayi kuyenda kumbuyo ndi kuti amalola kupuma momasuka. Today tidzapeza mmene tiwolokere pa nsana wake, ndipo tikupeza zomwe ziri zothandiza amachita.

phindu

Backstroke, komanso ena a mitundu kusambira ndi cardio kwambiri. Komanso, n'kopindulitsa kwambiri kwa msana. Ndipo ngakhale pamene bwino anaphedwa zolimbitsa amalola kuti bwino ntchito magulu minofu ngati latissimus dorsi, m'chiuno, mapewa ndi trapezoid. Kusambira munthu kumbuyo zimathandiza kuti kaimidwe okongola ndi kumbuyo onse. Koma kugonana fairer akusankha Margolis Wheel kumangitsa thupi lonse kukhala leaner ndi saizi.

zida pamadzi kumbuyoko sikunali kovuta kwambiri Komabe, anayamba chitukuko, lezani mtima ndipo anatsimikiza, kuyambira poyambirira, osalephera, kanthu zidzakuyenderani.

mitundu

Backstroke ulipo magulu awiri, breaststroke ndi kumakwawa kutsogolo. Komabe, mkuwa alibe phindu zamasewera. Izo ntchito kapena ulesi patapita kusambira yaitali, kapena kuti kusunga kumira. Unafamba kumbuyo kwa imadziwika ndi mwiniwakeyo. Malinga ndi izo, kuwononga mpikisano. Kroll ali m'gulu pulogalamu Olympic. Lero, chotero ife kumvetsera kwambiri ndendende mtundu uwu.

Malinga ndi njira ya kugwira kukwawa pa nsana ndi zofanana kwambiri ndi kalembedwe dzina chomwecho pachifuwa pake, koma gululi ikuchitika mu galasi fano.

malo thupi

Choyamba muyenera kutenga malo yopingasa pa nsana, ndi kwathunthu kuwonjezera thupi. Tiyenera kumangitsa ndi chibwano ndi chifuwa, ndipo maso ake ndi kuthamangira kumeneko zala. Muyenera kupinda mmbuyo pang'ono m'dera thoracic, ndi Nyamulani chifuwa (monga amayesa kusunga masamba). Pamene mikono ndi anatambasula kumbuyo mutu wake, madzi ayenera kukhala pa mlingo wa makutu. Izi ndiye poyambira malo.

Ngati simungathe kusunga zopereka unkagunda chifuwa, tayesani kuchita zotsatirazi. Pakati pa chibwano ndi chifuwa gwirani tennis mpira. Musayese kusiya izo. Ndi kulamulira mpira, mudzaphunzila mmene kuwayang'anira chibwano awo ndipo nthawi yaitali kusunga unkagunda pamtima. Popeza katswiri zolimbitsa thupi pa dziko, kuyesa madzi. Posachedwapa mudzatha palimodzi kusiya mpira.

kayendedwe dzanja

manja pamene vuto la njira kusambira lagawidwa magawo atatu: "adani", "kukokera mmwamba" ndi "kubwerera". Tiyeni tiyambe ndi "adani". Wotambasula dzanja kumizidwa m'madzi, kanjedza kwa inu, kuti ali woyamba mu madzi afika chala pang'ono. Mu gawo ili, dzanja wamvetsetsa voliyumu ya madzi, amene m'tsogolo ayenera kukankhira. Ndi nthawi kuchita "Chikoka mmwamba". Chifukwa kuti chimachititsanso dzanja pansi madzi mu ntchafu, akukankha madzi. Mu chomaliza "kukoka" dzanja imafika padziko femur ndi mwa madzi ndi chala chaching'ono. Apa akuyamba "kubwerera", limene dzanja limangolembedwa anabwerera ku malo kwa "adani".

Pamene dzanja woyamba ndi pansi madzi, mkati mwa "Chikoka", wachiwiri udzapereka tidzabwerera. Manja inayenera kukhala mbali zosiyana. Pakati pawo, nthawi zonse kukhala theka-nayenso.

kayendedwe ka miyendo

Mapazi backstroke kusunthira komanso kalembedwe mfulu - kauntala zikwapu mmwamba ndi pansi. Pa kayendedwe ka mtunda pakati pa mapazi anu ayenera kukhala 15-30 masentimita. mkombero umodzi (zonse bwalo ndi dzanja limodzi) zikuphatikizapo kumenya itatu phazi, chifukwa okwana m'zinthu sikisi. gululi ikuchitika makamaka likuvutika minofu ntchafu. Mawondo ayenera momasuka, ndi zala pang'ono ananena. gululo ayenera kukhala kuluma. Ndi footwork yoyenera, kulenga kasupe yaing'ono padziko madzi. Pankhaniyi, chabe mapazi ndi mawondo ayenera kukhala pansi pa madzi kungakhale chithunzithunzi pang'ono. Monga Freestyle, ndi chachikulu zimachitika thupi afika kudzera mu ntchito za manja, osati mapazi.

Backstroke: mokoma

Kuyang'ana othamanga ndi, akuyandama pa nsana wake, mungaganize kuti manja awo nthawi zonse mu malo olungama, koma izi siziri choncho. Yosalala dzanja, madzi patsogolo sudzapereka iliyonse thupi mtima. Mwamsanga kupita kumbuyo, muyenera kuphunzira mmene angachitire otchedwa S woboola manja unakhota. Tiyeni masitepe kuti chimaimira.

Pambuyo "adani" dzanja ayenera kukankhira mapazi a madzi. Pakuti wopindidwa izi mkono pa chigongono kwa kumbuyo. Tayerekezerani kuti inuyo muyenera kudzikakamiza mpira pa mapazi ake. Chioneke motero gululi dzanja pansi pa madzi. Pambuyo dzanja kugwedezeka kachiwiri limagwirizana ndi zimayenda kuti madzi loyamba chala chaching'ono.

Komanso, pa "kukoka" thupi zimayenda za nguli motsogozedwa mkono ntchito. zidule onsewa ophweka akhoza kukwaniritsa liwiro pazipita.

maphunziro

Ntchito njira yolondola, amayamba kuphunzira mmene ntchito miyendo. Pamene kuponya wa mtendere Udzayandikitsidwa kwa automaticity, mukhoza bwinobwino kusambira popanda manja. Izi adzalola kuti aphunzitse manja anu, amaganizira za kufunika kokhala pa madzi.

Kuphunzira mmene ntchito thupi, amafunika backstroke popanda manja. Manja nthawi yomweyo ali anatambasula pamodzi thupi. thupi zimayenda alternately uku pa intervals wa mapazi atatu pini. Pankhaniyi endpoint chikatikati dzanja ayenera kuyang'ana kunja pang'ono madzi. Musaiwale kuti mutu nthawi zonse nawo.

zolakwika zina zodziwikiratu

Tiyeni tione zolakwa ambiri pa backstroke chitukuko ndi mavutowo.

1. thupi sakhala Wopanda pa pamwamba pa madzi, monga ngati anakoka. chifukwa chake n'chapafupi: miyendo ndichotse pa ntchafu limodzi imbaenda mafupa a chiuno, ndi okhazikika. Kuti athetse vutoli, inu muyenera kutsatira elongated, streamlined thupi malo.
2. Grebkovyh kayendedwe mapazi samachititsa thupi madzi opanda ntchito ya manja. Choyamba muyenera kufufuza kayendedwe zolondola. Ngati njira ndi chabwino, ndiye, chifukwa Atawatsekera akakolo ndi kusiya malo olakwika. Poyesa kupatutsa phazi mkati (kuwapanga iwo "zosamveka"). Ngati izi sizikuthandiza, yesani kugwiritsa ntchito zipsepse mpaka mutaphunzira kugwira ntchito ndi manja anu.
3. Pa "kubwerera" manja iwo splatter nkhope. Chifukwa chake n'chakuti, nthawi zambiri, mu unakhota manja. Pron dzanja pamwamba pa mutu wake kulisunga molunjika, ndipo musaiwale kuti chala chaching'ono ndi woyamba.
4. Kutsetsereka pa madzi pang'onopang'ono. Ngati inu kukumana ndi vuto limeneli, ndiye kuti thupi lanu pamodzi ndi mapewa anu nthawi zonse malo amodzi - yopingasa. Kuwonjezera kusisita kasinthasintha thupi ndi backstroke wanu adzakhala.

Njira breaststroke kumbuyoko

Ngakhale kalembedwe ndipo alibe kutchuka monga kukwawa, sakuwupweteka chitukuko wonse kukakumana luso lake. Makamaka kuyambira si wosiyana kwambiri kuchokera luso kalulu. Kuyambira malo ali mwamtheradi yemweyo monga tatchulazi. Njira manja komanso zofanana kwathunthu. Kusiyana komwe kulipo ndi manja si taphunzira ndi opareshoni imodzi. Chabwino, kusiyana chachiwiri, chinthu chofunika kwambiri - miyendo kunyamula zodabwitsa osati zodabwitsa.

Kankhani zichitike nthawi imene manja ali mu gawo chabe, mwachitsanzo mungawononge pa thupi. Pokonzekera kulikankhira m'chiuno mawonekedwe ndi ngodya ya 160-170 madigiri thupi, femur ndi tibia ndi - makona pafupi ndi mlingo woyenerera. Phazi pamene kudzifutukula mkati monga Crawley. Pa Kankhani thupi lonse ndi limagwirizana ndi Wopanda mwa madzi bola ngati manja sizipanga sitiroko.

Backstroke: Olympic

Monga tanenera kale, kumakwawa pa nsana wake ali nawo mu pulogalamu ya Chilimwe Games Olympic. Kwa iye, mu pulogalamu Olympic allocated 4 zipinda: 100- ndi 200 mita heats amuna ndi akazi. Komanso, izi navigation kalembedwe ntchito kulandirana 4 × 100 gawo loyamba ndi medley mu gawo lachiwiri (200 ndi mtunda 400 meters).

Kotero ngati inu mukufuna kuwona momwe akatswiri kwenikweni kusambira, penyani kanema ku Olympic. Tsopano inu mukudziwa mbali ongolankhula ya kalembedwe imeneyi, penyani mpikisano adzakhala zambiri zosangalatsa, ngakhale iwo alibe gawo mu osambira wathu. Ndipo iwo, mwa njira, anasonyeza pa masewero a Olympic otsiriza alibe zotsatira malangizo a "backstroke." Rio de Janeiro zathandiza kuti atsegule kwambiri luntha.

Russian kusambira Evgeny Rilov zinachitika lachitatu chomaliza 200 mita kusambira pa misana yawo. Ndipo compatriot wake Daria Ustinova - chachinayi. Chiyukireniya kusambira Darya Zevina, mwatsoka, analephera kupambana malo wachinai mu kusambira theka-yomaliza mamita 200.

Pomaliza

Today ife tinapeza chimene backstroke. Akazi ndi amuna kugwira ntchito yonseyi njira yomweyo, choncho palibe kufufuza zida payokha. kalembedwe Izi akuimira mu mpikisano ndi mtundu umodzi okha Komabe, m'pofunika kwambiri ndi chidwi.