Nhungamiro Yevatangi kune Yakasiyana Kutuhwina Stroke

Zvemukati

• 4 Kushambira Kurohwa Iwe Unofanira Kuziva
• 1. Freestyle
• 2. Kurwara shure
• 3. Breaststroke
• 4. Butterfly
• Ongororo ye

Kunyangwe chiri chirimo kana kuti kwete, kusvetuka mudziva inzira huru yekusanganisa maitiro ako ekurovedza muviri, kubvisa mutoro kubva pamajoini ako, uye kupisa macalories makuru uchishandisa zvakanakisa tsandanyama dzese mumuviri wako.

Hauna chokwadi pekutangira? Funga nezveichi gwara rako kune akanyanya kurohwa ekurova-uye maitiro ekuaisa mune ako anotevera emvura Workout. (Haudi kuita mabheji here? Edza iyi isiri-yekushambira yekurovedza muviri panzvimbo.)

4 Kushambira Kurohwa Iwe Unofanira Kuziva

Kana iwe wakambotarisa mumitambo yeOlympic, iwe waona mana akanyanya kufarirwa ekushambira - freestyle, backstroke, breaststroke, uye butterfly - muchiita. Uye nepo kurohwa kwako kungasatarisechaizvo saNatalie Coughlin, zvipikirire izvo zvekutanga uye iwe wakasimbiswa zvakanyanya kuuraya mhondi. .

1. Freestyle

"Freestyle zvirokwazvo ndiyo sitiroko yekushambira inozivikanwa kwazvo," anodaro Julia Russell, C.P.T., aimbove mututu wekushambira nekushambira uye mudzidzisi kuLife Time Athletic muNew York City. "Haisi iyo chete inomhanya uye inoshanda zvakanyanya, asi zvakare iri nyore kudzidza."

Kana iwe uri mutsva pakushambira kana kuti uchida kuwana kurovedza muviri kwakasimba mudziva, freestyle isimba rakakura kuti utange.Shambira wakasununguka pane yepakati kusvika kune simba rekuyera danho kweawa, uye munhu ane makirogiramu zana anopisa anopfuura mazana mashanu emakori.

Maitiro ekuita yakasununguka yekushambira sitiroko:

• Iwe unoshambira wakasununguka mune yakachinjika yakarerekera chinzvimbo (zvinoreva kutarisana-pasi mumvura).
• Nezvigunwe zvakanongedza, unokanda tsoka dzako nekukurumidza, compact up-and-down movement inozivikanwa se'flutter kick.'
• Zvichakadaro, maoko ako anofamba nenzira inoramba ichienderera, yekuchinjana: Ruoko rumwe runodhonza pasi pemvura kubva panzvimbo yakatambanudzwa (pamberi pomuviri wako, bicep nenzeve) wakananga muchiuno chako, nepo rumwe ruoko rwuchipora nekutsvaira pamusoro pemvura kubva muchiuno chako kuenda chinzvimbo chakareba pamberi pako.
• Kuti ufeme, unotenderedza musoro wako kudivi ripi zvaro ruoko rwuri kupora uye kufema nekukurumidza usati wadzosera chiso chako pasi zvakare. (Kazhinji, iwe unofema ese maviri kana anopfuura sitiroko.)

"Chinhu chakaomesesa chemahara kufema," anodaro Russell. "Zvisinei, zviri nyore kushanda ne kickboard." Flutter kavha uchinge wakabata kibhodhi kumberi kwako uye dzidzira kutenderera kumeso kwako mukati nekubuda mumvura kufema kusvika iwe unzwe kugadzikana. (Heano mamwezve matipi ekuti unyatso shandisa yega yega yekushambira.)

Tsandanyama dzakashanda panguva yemahara: musimboti, mapendekete, glutes, hamstrings

2. Kurwara shure

Chaizvoizvo mumwe wekumusoro-pasi mubatsiri kune yakasununguka, backstroke imwezve nyore kushambira sitiroko kuti ive inozivikanwa inozivikanwa pakati pevano shambira emazinga ese ekugona, anodaro Russell.

Kunyangwe munhu wepakati achingotsva anosvika mazana matatu emakoriori paawa yekushambira backstroke, sitiroko inopa imwe huru perk: Chiso chako chinogara chiri kunze kwemvura, saka unogona kufema pese paunoda. "Backstroke inobatsira zvakanyanya kana uchida nguva yekuzorora," anodaro Russell. (Zvakafanana: Mashandisiro Anoita Mukadzi Uyu Kutuhwina Kubvisa Musoro Wake)

Uyezve, zvinouyawo zvakanaka kana iwe "unonyatsoda kusimbisa yako abs uye musana mhasuru," anowedzera. Sanganisa backstroke uye yakasununguka mune imwechete dziva Workout uye unenge wakashanda muviri wako kubva kumativi ese.

Maitiro ekuita backstroke yekushambira sitiroko:

• Iwe unoshambira backstroke munzvimbo yakatarisa supine (zvinoreva kuti wakatarisana mumvura), saka zita rokuti 'backstroke.'
• Senge mune freestyle, unokanda tsoka dzako mupfupi, inogara ichibhururuka kurova apo maoko ako achifamba mune inoenderera ichichinjana pateni.
• Mukurwadziwa neshure, iwe unodhonza ruoko rumwe chete kubva mumvura kubva panzvimbo yakatambanudzwa pamusoro pemusoro wako kusvika muchiuno chako, asi rumwe ruoko rwuchipora nekuita semi-denderedzwa kufamba mumhepo, kubva muchiuno chako kuenda kune iyo nzvimbo yakatambanudzwa.
• Muviri wako uchakunguruka zvishoma kubva kune rumwe rutivi uchienda kune rumwe rutivi sezvo ruoko rumwe norumwe ruchikwevera pasi pemvura, asi musoro wako ucharamba uri munzvimbo isina kwayakarerekera kumusoro-yakatarisana, zvichireva, hongu, unogona kufema nyore sezvinodiwa.

Tsandanyama dzakashanda panguva yekudzokera shure: mapendekete, glutes, uye hamstrings, pamwe nemamwe musimboti (kunyanya kumashure) pane freestyle

3. Breaststroke

Kunyangwe tempo yebreaststroke, iyo yakasiyana chaizvo neyefreestyle uye backstroke, inogona kuve nehunyengeri kuroverera, "iwe unoiwana, unoiwana kweupenyu hwese," anodaro Russell. "Zvakafanana nekukwira bhasikoro." (Inoenderana: Akanakisa Kushambira Goggles kune Yese Situation)

Sezvo munhuwo zvake achipisa kunyara kwe350 macalories paawa achishambira breaststroke, inogona kunge isiri yako kuenda kune yakakwira-simba kurovedza muviri. Nekudaro, sezvo ichishandisa imwe nzira yekufamba yakasiana pane yakasununguka uye backstroke, ndiyo nzira yakanaka yekuchinjisa zvinhu kumusoro uye kutarisa pamapoka etsandanyama akasiyana, anodaro Russell.

Uyezve, "kana uchizeza kubata mweya wako, mazamu akanaka nekuti unofema sitiroko yese," anotsanangura kudaro. Heck, iwe unogona kutozviita usina kuisa kumeso kwako mumvura zvachose (kunyange zvisiri izvotechnically chokwadi).

Maitiro ekuita cheststroke yekushambira stoke:

• Kufanana nerusununguko, iwe unoshambira chipfuva chepachipfuva panzvimbo yakatwasuka. Nekudaro, pakurwadziwa pachipfuva, iwe unofamba uchienda pakati peimwe nzvimbo yakatwasuka, yakagadziriswa (kana muviri wako wakaita sepenzura iri pasi pemvura, mawoko nemakumbo zvakatambanudzwa) uye imwe nzvimbo yekumira yakatwasuka, maunoburitsa torso yako kubva mumvura kuti ufeme .
• Pano, makumbo ako anoita symmetrical 'chikwapuro' kana 'datya' kukanda kunosanganisira kukwevera tsoka dzako pamwechete uchienda kune yako glutes uye nekukwapura tsoka dzako kuenda kumativi mukufamba kwedenderedzwa kusvika vasangana zvakare munzvimbo yakarongeka. (Zvakaoma, ingofanidza makumbo edatya.)
• Zvichakadaro, maoko ako anofamba ari symmetrical, triangle-like pattern. Sezvo makumbo ako paanopora achienda kune kubwinya kwako, maoko ako (ayo akatambanudzwa pamberi pako) anotsvaira kumberi, kunze, uye ndokukwevera muchipfuva chako, uchigadzira iyo katatu chimiro. Makumbo ako paanorova datya ravo, unozopfura maoko ako uchibva waenda kunzvimbo yavo uye wodzokorora.
• Mubreaststroke, unofema nekusimudza musoro wako sezvo maoko ako achikwevera mumvura, uye wodzosera chiso chako pasi sezvaanotambanudza pamberi pako.

Tsandanyama dzakashanda panguva yechipfuva: chifuva,zvese mhasuru dzemakumbo

4. Butterfly

Zvichida kutaridzika kukuru-kweaya maronda mana ekushambira, shavishavi zvakare (nekure kure) rakanyanya kuoma kugona.

"Iko kushamwaridzana kwakanaka," Russell anotsanangura. "Uyezve, inoshandisa inenge mhasuru yese yaunayo." Mhedzisiro: shamhu yekushambira iyo isiri chete tekinoroji yakanyanya kufambira mberi, asi inonetesa zvachose, kunyangwe kune yakanakira.

Nekuti shavishavi runonyengera, Russell anokurudzira kugona mamwe maronda matatu usati waedza. Paunongosvika ikoko, zvakadaro, ziva izvi: Icho chakaipa chekoriori-chinopisa. Paavhareji munhu anobatidza mazhenje anosvika 900 macalorie paawa achituhwina shavishavi. "Zvinonyatsorova moyo wako kumusoro uko," anodaro.

Maitiro ekuita iyo butterfly yekushambira sitiroko:

• Butterfly, iyo inoitwa munzvimbo yakatwasuka, inoshandisa kufamba-senge kusundira mukati umo chipfuva chako, chinoteverwa nehudyu dzako, chinoramba chichikwira nekudzika.
• Iwe uchatanga munzvimbo yakarongeka pasi pemvura. Kubva ipapo, maoko ako anogadzira chimiro cheglassglass pasi pemvura sezvavanodhonzera vakananga muchiuno chako, wobva wabuda mumvura uye unodzokera kune iyo nzvimbo yakatambanudzwa nekutenderera kumberi pamusoro pemvura.
• Zvichakadaro, makumbo ako anoita 'dolphin' kick, umo makumbo ako nemakumbo zvinogara pamwe chete uye zvinokwidza kumusoro uye pasi, nezvigunwe zvakanangana. (Fungidzira muswe mermaid.)
• Mushavishavi, unofema sezvinodiwa nekusimudza musoro wako kubva mumvura apo maoko ako achipora pamusoro pemvura.

"Pandinodzidzisa shavishavi, ndinoigura kuita zvikamu zvitatu," anodaro Russell. Chekutanga, dzidzira maitiro ekufamba-famba kweimwe nzira yekukwenya chifuva chako nezviuno kumusoro nekudzika, kuti uwane njere yemutinhimira. Zvadaro, dzidzira kukanda dolphin. Paunenge iwe uchinge wawana izvo pasi, shanda pane kungofambisa ruoko chete usati wapedzisira wazviisa zvese pamwechete. (BTW, wanga uchiziva here kuti unogona kutora makirasi ekugwinya mermaid paunenge uri pazororo?)

Tsandanyama dzakashanda panguva yeguruguru: chaizvoizvo dzose (kunyanya musimboti, musana, uye mhuru)

Ongororo ye