Jagorar Mai Farawa zuwa Daban -daban na shanyewar iyo

Wadatacce

• 4 Shanyewar Biyan Kuɗi Ya Kamata Ku Sani
• 1. Mai sassaucin ra'ayi
• 2. Ciwon baya
• 3. Ciwon nono
• 4. Malam buɗe ido
• Bita don

Ko lokacin bazara ne ko a'a, tsalle a cikin tafkin babbar hanya ce don haɗa ayyukan motsa jiki na yau da kullun, cire kayan haɗin gwiwa, da ƙona manyan adadin kuzari yayin amfani da kowane tsoka a jikin ku.

Ban tabbata daga ina zan fara ba? Yi la'akari da wannan jagorar ku zuwa bugun ninkaya na yau da kullun - da yadda ake haɗa su cikin aikin motsa jiki na gaba. (Kada ku so yin laps? Gwada wannan wasan motsa jiki ba wurin waha ba.)

4 Shanyewar Biyan Kuɗi Ya Kamata Ku Sani

Idan kun taɓa shiga wasannin Olympics na bazara, kun ga shahararrun shanun ninkaya huɗu - freestyle, backstroke, breaststroke, and butterfly - in action. Kuma yayin da bugun bugun ku bazai duba badaidai kamar Natalie Coughlin's, ƙusa kayan yau da kullun kuma an ba ku tabbacin tabbas aikin kashe kisa. (Da zarar kun ƙware waɗannan shanyewar iyo, gwada ɗayan waɗannan wasannin motsa jiki don kowane matakin dacewa.)

1. Mai sassaucin ra'ayi

Julia Russell, CP, tsohon dan wasan ninkaya na Olympic da kocin ninkaya kuma mai horarwa a Life Time Athletic a New York City ta ce "Babu shakka Freestyle shine sanannen bugun ninkaya." "Ba wai kawai shine mafi sauri da inganci ba, har ma shine mafi sauƙin ƙwarewa."

Idan kun kasance sababbi don yin iyo ko kuna son samun ingantaccen motsa jiki a cikin tafkin, freestyle babban bugun jini ne don farawa.Swim freestyle a matsakaici zuwa matakin ƙoƙari mai ƙarfi na awa ɗaya, kuma mutum mai nauyin kilo 140 zai ƙone sama da adadin kuzari 500.

Yadda ake yin bugun ninkaya:

• Kuna yin iyo cikin kwanciyar hankali a kwance (ma'ana fuska a ƙasa cikin ruwa).
• Tare da yatsun yatsun kafa, kuna buga ƙafafunku cikin sauri, ƙaramin motsi sama da ƙasa wanda aka sani da 'flutter kick.'
• A halin yanzu, hannayenku suna motsawa cikin ci gaba, madaidaicin tsari: armaya hannu yana jan ƙarƙashin ruwa daga wani madaidaicin matsayi (a gaban jikin ku, bicep ta kunne) zuwa kwatangwalo, yayin da ɗayan hannun yana murmurewa ta hanyar share sama da ruwa daga ƙwanƙolin ku zuwa matsakaicin matsayi a gaban ku.
• Don numfasawa, za ku juya kan ku zuwa gefen duk abin da hannu ke murmurewa kuma ku yi numfashi da sauri kafin sake mayar da fuskarku ƙasa. (Yawanci, za ku numfasa kowane bugun jini biyu ko fiye.)

"Abin da ya fi wuyar salon salon rayuwa shine numfashi," in ji Russell. "Duk da haka, yana da sauƙin aiki tare da katako." Flutter kick yayin riƙe da ƙwallon ƙafa a gabanka kuma yi aikin juyar da fuskarka ciki da waje daga cikin ruwa don numfashi har sai kun ji daɗi. (A nan akwai ƙarin shawarwari don yin amfani da kowane motsa jiki na ninkaya.)

Muscle yayi aiki a lokacin freestyle: core, kafadu, glutes, hamstrings

2. Ciwon baya

Ainihin takwaransa mai jujjuyawar zuwa juzu'i, bugun baya wani bugun ninkaya ne mai sauƙin ganewa wanda ya shahara tsakanin masu ninkaya na kowane matakin iyawa, in ji Russell.

Kodayake matsakaicin mutum yana ƙona kusan adadin kuzari 300 a cikin awa guda yana iyo bayan bugun jini, bugun yana ba da babbar fa'ida: Fuskarku ba ta cikin ruwa, don haka kuna iya numfashi a duk lokacin da kuke so. "Backstroke yana da amfani sosai lokacin da kuke buƙatar ɗan hutu," in ji Russell. (Mai Dangantaka: Yadda Wannan Matar Ke Amfani da Iyo don Wanke Kai)

Bugu da ƙari, yana kuma da amfani lokacin da "da gaske kuke son ƙarfafa tsokar ku da baya," in ji ta. Haɗa bugun baya da walwala a cikin aikin motsa jiki guda ɗaya kuma za ku yi aiki da jikin ku daga kowane kusurwa.

Yadda ake yin bugun ninkaya na baya:

• Kuna yin iyo da baya a cikin madaidaicin madaidaicin matsayi (ma'ana kuna fuskantar fuska a cikin ruwa), saboda haka sunan 'baya-baya.'
• Kamar a cikin 'yanci, kuna ƙafar ƙafafunku a takaice, hargitsi mai ɗorewa yayin da hannayenku ke motsawa cikin ci gaba mai canzawa.
• A cikin bugun jini, zaku ja hannu ɗaya ta cikin ruwa daga wani tsayin matsayi sama da kanku har zuwa kwatangwalo, yayin da ɗayan hannun yana murmurewa ta hanyar motsa jiki na kusa da iska, daga kwatangwalo zuwa wancan tsayin matsayi.
• Jikin ku zai yi birgima kaɗan daga gefe zuwa gefe yayin da kowane hannu ke jan ruwa, amma kan ku zai zauna a cikin tsaka-tsaki zuwa sama, ma'ana, eh, kuna iya numfashi cikin sauƙi kamar yadda ake buƙata.

Tsokoki sun yi aiki a lokacin ciwon baya: kafadu, glutes, da hamstrings, da ƙarin ainihin (musamman baya) fiye da 'yanci

3. Ciwon nono

Kodayake lokacin bugun nono, wanda ya sha bamban da na 'yanci da na baya, na iya zama da wahala a ƙusa, "wanda ka same shi, ka same shi har abada," in ji Russell. "Kamar hawa babur ne." (Mai dangantaka: Mafi kyawun tabarau na Swim don kowane hali)

Tun da matsakaicin mutum yana ƙona kawai adadin kuzari 350 a awa guda yana iyo nono, yana iya zama ba za ku je don babban motsa jiki ba. Duk da haka, tun da yake yana amfani da irin wannan nau'in motsi daban-daban fiye da freestyle da backstroke, hanya ce mai kyau don canza abubuwa sama da mayar da hankali ga ƙungiyoyin tsoka daban-daban, in ji Russell.

Bugu da ƙari, "idan kuna jinkirin riƙe numfashin ku, bugun ƙirjin yana da kyau saboda kuna numfashi kowane bugun jini," in ji ta. Heck, har ma za ku iya yin shi ba tare da sanya fuskar ku a cikin ruwa ba (ko da yake ba haka ba nea zahiri daidai).

Yadda ake yin wasan ninkaya na bugun nono:

• Kamar freestyle, kuna iyo bugun ƙirjin ku a cikin matsayi a kwance. Duk da haka, a cikin bugun ƙirjin, kuna matsawa tsakanin wuri mafi kwance, daidaitacce (lokacin da jikinku ya kasance kamar fensir a ƙarƙashin ruwa, tare da hannaye da ƙafafu) da kuma matsayi na farfadowa a tsaye, inda za ku ci gaba da jikin ku daga cikin ruwa don numfashi. .
• Anan, ƙafafunku suna yin bugun 'bulala' ko 'kwaɗo' wanda ya haɗa da jan ƙafafunku gaba ɗaya zuwa ga ƙwanƙolin ku sannan kuma ku bugi ƙafafunku zuwa ɓangarorin a cikin madauwari motsi har sai sun sake haɗuwa a cikin madaidaicin matsayi. (Da gaske, kawai hoton kafafun kwadon.)
• A halin yanzu, hannayenku suna motsawa cikin tsari mai ma'ana, kamar alwatika. Yayin da ƙafafunku ke dawowa zuwa ga ɗigon ku, hannayenku (wanda aka mika a gabanku) suna share gaba, waje, sannan ku ja cikin kirjinku, ƙirƙirar siffar triangle. Yayin da ƙafafunku ke yin bugun kwaɗin su, za ku sake harba hannuwanku zuwa cikin tsayin matsayi kuma ku maimaita.
• A cikin bugun nono, kuna numfashi ta hanyar ɗaga kanku yayin da hannayenku ke ja ta cikin ruwa, kuma juyar da fuskarku ƙasa yayin da suke shimfida a gabanku.

Muscle yayi aiki yayin bugun nono: kirji,duka tsokar kafa

4. Malam buɗe ido

Wataƙila mafi kyawun abin kallo na bugun ninkaya huɗu, malam buɗe ido ma (ya zuwa yanzu) ya fi wahalar sarrafawa.

"Yana da kyawawan motsin da ba a saba gani ba," in ji Russell. "Bugu da ƙari, yana amfani da kusan kowace tsoka da kuke da ita." Sakamakon: bugun jini wanda ba kawai ci gaba a fasaha ba ne, amma mai tsananin gajiya, har ma ga masu amfani.

Saboda malam buɗe ido yana da rikitarwa, Russell ya ba da shawarar ƙwarewar sauran bugun jini uku kafin ya gwada. Da zarar kun isa wurin, ko da yake, ku san wannan: Mugun calorie-burner ne. Matsakaicin mutum yana kunna wuta kusa da adadin kuzari 900 a sa'a guda yana iyo malam buɗe ido. "Da gaske yana sanya bugun zuciyar ku a can," in ji ta.

Yadda ake yin bugun malam buɗe ido:

• Butterfly, wanda ake yi a cikin yanayin da ke kwance, yana amfani da motsi mai kama da igiyar ruwa wanda kirjin ku, biye da kwatangwalo, ke ci gaba da tashi sama da ƙasa.
• Za ku fara cikin madaidaicin matsayi a ƙarƙashin ruwa. Daga can, hannayenku suna yin sifar gilashi a ƙarƙashin ruwa yayin da suke ja zuwa kwatangwalo, sannan ku fita daga cikin ruwa ku murmure zuwa wannan madaidaicin matsayi ta hanyar zagaya gaba sama da saman ruwa.
• A halin yanzu, ƙafafunku suna yin bugun 'dolphin', wanda ƙafafunku da ƙafafunku suke tare kuma ku matsa sama da ƙasa, tare da yatsan yatsa. (Hoton wutsiya memaid.)
• A cikin malam buɗe ido, kuna numfashi kamar yadda ake buƙata ta ɗaga kanku daga cikin ruwa yayin da hannayenku ke murmurewa sama da saman ruwa.

"Lokacin da na koyar da malam buɗe ido, sai in raba shi kashi uku," in ji Russell. Na farko, aiwatar da tsarin motsi gaba ɗaya na madadin bugun kirjin ku da kwatangwalo sama da ƙasa, don kawai ku fahimci ma'anar kari. Bayan haka, yi wasan dabbar dolphin. Da zarar kun sami wannan, yi aiki a kan motsin hannu kawai kafin daga bisani a haɗa shi gaba ɗaya. (BTW, shin kun san za ku iya ɗaukar azuzuwan motsa jiki na mermaid yayin da kuke hutu?)

Muscle yayi aiki a lokacin malam buɗe ido: A zahiri dukkansu (musamman cibiya, ƙananan baya, da maruƙa)

Bita don