Backstroke: izixhobo kunye neentlobo

Backstroke - le yinto ethile zinintsi ukudada, nto leyo yahluke kuyaphi bonke abanye. Ubuhle bokuba ukuhamba ngasemva kukuba ikuvumela ukuba ukuphefumla ngokukhululekileyo. Namhlanje siya kufumanisa ukuba iflowuthi emqolo, uze ufumanise ukuba yintoni na luncedo umzimba.

inzuzo

Backstroke, kwakunye nezinye iintlobo yokudada i Cardio enkulu. Ukongeza, kuya kuba nenzuzo enkulu kakhulu kwalapho. Naxa umsebenzi wabulawa kakuhle ivumela ngumbono olungileyo ukuba basebenze ngamaqela kwezihlunu ezifana latissimus dorsi, iinyonga, amagxa kunye trapezoid. Indoda kuqubha ngasemva kunceda ukwenza ukuma ezintle back ngokubanzi. Kodwa sex wamhle sikhetha Lomsebenzi qinisa umzimba yonke babe engenamafutha kwaye inempilo.

izixhobo diving ngasemva waba nzima kakhulu, kunjalo, waqala uphuhliso yayo, yiba nomonde uze uzimisele, ukususela ekuqaleni, mhlawumbi, akukho nto kuya kuphumelela.

iintlobo

Backstroke ke iindidi ezimbini: i breaststroke kunye khasa ngaphambili. Noko ke, nobhedu akukho ixabiso zemidlalo. Lusetyenziswa okanye owenza emva qubha elide, okanye ukugcina ukumka namanzi. Ukukhasa umva eyaziwa ngcono yaze yadluliselwa kubantu abafanelekileyo. Ngokutsho kuyo, chitha elininzi ukhuphiswano. Kroll ifakiwe nayo kule program Olimpiki. Namhlanje, ke, sinikela ingqalelo ngakumbi ukuze kanye ngolu hlobo.

Ngokutsho ubuchule ukwenza lonwabu ngasemva iyafana kakhulu indlela igama elifanayo esifubeni sakhe, kodwa intshukumo eyenziwa kwindawo umfanekiso esipilini.

amalungu omzimba

Okokuqala kufuneka uthathe ifoto kwi ngasemva, kwaye yandisa ngokupheleleyo umzimba. Kufuneka ukuba nsinya isilevu esifubeni, amehlo akhe waza wabaleka, wehla waya iinzwane. Kufuneka sigobe umva kancinci kummandla thoracic, kwaye niziphakami- ibele (nje zama ukugcina ngamaphiko). Xa iingalo anaba emva entlokweni yakhe, inqanaba lamanzi kufuneka ibe kwinqanaba ngeendlebe. Le indawo yokuqala.

Ukuba awukwazi ukugcina ingqokelela icinezelwe nxamnye esifubeni, khanizame eli cebiso lilandelayo. Phakathi kwesilevu kunye esifubeni, ubambe ibhola yentenetya. Zama ukuba uyibeke. Ngokulawula ibhola, uya kufunda esweni njani kwesilevu yabo ixesha elide ukuba ayigcine licinezelwe esifubeni sakhe. Ekubeni Iyakwazi umsebenzi kumhlaba, zama phezu kwamanzi. Kungekudala uya kukwazi kuphele bashiye ibhola.

movement ngesandla

iintshukumo ngesandla xa umjikelo ubuchule okudada wahlulwe ngokwezigaba ezithathu: i "kwikhompyutha", yaye "ukubuya" "ukutsala-up". Masiqalise kunye "umfanekiso". ngesandla esolukileyo emanzini, entendeni kude kuwe, oko kukuthi lokuqala emanzini ufumana ngomnwe kancinane. Kwesi sigaba, isandla uyayiqonda umthamo wamanzi, nto leyo kwixesha elizayo kuya kufuneka ukuba amsunduze. Lixesha lokuba enze "tsala-up". Kuba ezihambayo isandla ngaphantsi kwamanzi ethangeni, ukusunduza amanzi. Kwinqanaba lokugqibela "okuwisa" udlulisela isandla ngeenxa yifemur kwaye baphuma emanzini phezulu Ucikicane. Apha Iqala 'ukubuyela ", apho isandla nje babuyela isikhundla i" umfanekiso ".

Xa ke isandla lokuqala phantsi kwamanzi, phakathi kwe "tsala", owesibini isebenzise imbuyekezo. Izandla mazisoloko kwizigaba esahlukileyo. Phakathi kwabo, kufuneka kusoloko kwisiqingatha-ithuba.

intshukumo ye imilenze

Iinyawo kwi backstroke ihamba kwakunye kwi style ezamahala - counter icala phezulu phantsi. Ngexesha ukuhamba umgama phakathi kweenyawo zenu kufuneka iisentimitha 15-30. Enye Umjikelo (isangqa ezeleyo ngesandla esinye) kubandakanya hits ezintathu ngeenyawo nganye, kuba ezingama-kwimijikelo emithandathu. Umbutho wenziwa ikakhulu ngeendleko izihlunu ethangeni. Amadolo kufuneka ikhululeke, neenzwane wakhomba kancinci. Umbutho kufuneka ibe ezilumayo. Nge footwork olufanelekileyo, aya kubangela ukuba ngumthombo encinane phezu kwamanzi. Kulo mzekelo, kuphela iinyawo amadolo kufuneka kusoloko phantsi kwamanzi inokuba enifunda kancinane. Njengoko kwi freestyle, umzimba omkhulu ukubetha ufumana ngomsebenzi wezandla, mazingabi ziinyawo.

Backstroke: bokuqonda

Ujonge iimbaleki, kwakudada phezu emqolo, ubuya ucinga ukuba izandla zabo soloko kwindawo tye, kodwa oku akunjalo. ngesandla Smooth, amanzi phambili ukukunika naliphi na umzimba uyibona. Ukuba ufuna ukubuyela ngasemva, kufuneka ufunde indlela yokwenza ekuthiwa-ezimilise-S izandla bend. Makhe amanyathelo limela.

Emva kokuba "capture 'isandla kufuneka tyhala iinyawo emanzini. Ngokuba lo kruthu ingalo uyibhekise ukuya ngasemva. Masithi kufuneka tyhala ibhola ezinyaweni zakhe. Oku kufuneka ikhangeleke ngolu hlobo intshukumo isandla ngaphantsi kwamanzi. Emva shake ngesandla kwakhona elungelelaniswe kwaye ajikeleziswe ukwenzela ukuba amanzi yokuqala ngaphandle Ucikicane.

Ngaphezu koko, ebudeni 'ukutsala' umzimba esijikeleziswa malunga axis yayo kwicala ingalo yokusebenza. Zonke ezi tricks ezilula onokufikelela isantya esiphezulu.

uqeqesho

Ukuze asebenze ngaphandle ubuchule echanekileyo, qala ufunde ukusebenza ngayo imilenze. Xa ekhaba ziya kusiwa ukuzenzekela, ungabeka ukuqubha ngaphandle kwezandla. Oku kuya kuvumela ukuqeqesha izandla zenu, ayicingi imfuneko ukuze uhlale phezu kwamanzi.

Ukuze ufunde ukusebenza ngayo umzimba, kufuneka backstroke ngaphandle kwezandla. Izandla ngexesha elifanayo anaba ecaleni umzimba. Umzimba esijikeleziswa khosi ukusuka ngapha nangapha ngamakhefu zeenyawo ezintathu pin. Kulo mzekelo sokugcina pivot ingalo kufuneka sijonge amanzi kancinci. Musa ukulibala ukuba intloko mazisoloko nazo phezulu.

iimpazamo eziqhelekileyo

Makhe siqwalasele iziphoso zixhaphakileyo kwi backstroke uphuhliso kunye nezisombululo.

1. Umzimba sehla phezu kwamanzi, ngokungathi banduluka. Isizathu ilula: imilenze baphikele kwi entlanganweni womlenze, nto leyo ekhokelela isinqe, azinze. Ukusombulula le ngxaki, kufuneka nje ukuba ulandele evuthelweyo, zihambe omzimba.
2. iintshukumo iinyawo Grebkovyh musa ukubamba umzimba emanzini ngaphandle umsebenzi wezandla. Kuqala kufuneka ujonge iintshukumo ezichanekileyo. Ukuba nqubo Kulungile, ngoko, isizathu uvaleleke kwamaqatha kumiswe indawo engalunganga. Zama ukuba unyawo ngaphakathi (kubenza "angenzi"). Ukuba oku akusebenzi, zama ukusebenzisa zinamaphiko, ude ufunde ukusebenza ngezandla zakho.
3. Ngexesha 'ukubuyela' izandla ukuba afafaze ubuso. Isizathu kukuba, mhlawumbi, kwi begoba kwezandla. Pron isandla phezu kwentloko yakhe, ukuba ugcine ngqo, kwaye musa ukulibala ukuba ngomnwe lokuba lokuqala.
4. Sliding phezu kwamanzi kade. Ukuba udibana le ngxaki, oko kuthetha ukuba umzimba wakho kunye namagxa lonke ixesha kwindawo enye - tye. Yongeza koswazi umzimba ukujikeleza kunye backstroke kwakho kuya kuba.

Technique breaststroke ngasemva

Nangona isimbo kwaye akukho ithandwa ezifana ukhase, akabi buhlungu kuphuhliso ukuhlangabezana ubuchule bakhe. Ngokukodwa ekubeni eyahlukileyo kakhulu ukusuka ubuchwepheshe umvundla. Ukuqala isikhundla unguYe efanayo njengoko kukhankanyiwe ngentla. Technique iintshukumo ngesandla nazo twatse ngokupheleleyo. Umahluko kuphela kukuba izandla na eyenye kunye ezisebenza ngaxeshanye. Kaloku, lo mahluko yesibini, eyona nto ibalulekileyo - imilenze aqhubeke izothuso kunokuba uyothuka.

I-push yenziwa ngexesha xa izandla kwisigaba kwisixando, okt kususa phezu komzimba. Xa ulungiselela tyhala ifomu ezinqeni nge-engile 160-170 degrees zomzimba, yifemur kunye lesiquluba nge - i-engile kufutshane esinekona sasekunene. Unyawo lo gama okwakwenzeka ngaphakathi njengoko ku Crawley. Ngexesha kuhlabana umzimba uphela liyahambelana yaye ukuphuma emanzini logama nje izandla musa ukwenza stroke.

Backstroke: Olimpiki

Njengoko sele kukhankanyiwe, khasa emqolo iqukiwe inkqubo Summer Olympic Games. Ngokuba kuye, kwinkqubo Olimpiki eyabelwe amagumbi 4: ebanjwe 100- kunye imitha-200 amadoda namabhinqa. Ukongeza, le indlela yokukhangela ezisetyenziswa relay 4 x 100 kwinqanaba lokuqala kunye Medley sesibini isigaba (200 nomgama 400 eemitha).

Ngoko ke ukuba ufuna ukubona indlela iingcali ngenene ukudada, bukela ividiyo-Olimpiki. Ngoku uyazi nomba theoretical component le isimbo, bukela khuphiswano luya kuba umdla kakhulu ngakumbi, ukuba abathanga ukuthatha inxaxheba ezinekhono yethu. Kwaye ke, endleleni, wayithi thupha kwindawo ethetha Olympics wokugqibela ungabi iziphumo ingqeqesho "backstroke." Rio de Janeiro uye wanceda ukuvula eninzi kwetalente.

bezandla Russian Evgeny Rilov ithathe indawo yesithathu yokugqibela qubha imitha-200 emqolo. Kwaye compatriot wakhe uDaria Ustinova - yesine. bezandla Ukrainian Darya Zevina, ngelishwa, ayizange ibenze kwindawo yesine qubha semi-final kwi mitha 200.

isiphelo

Namhlanje siye safumanisa ukuba yintoni na backstroke. Abasetyhini kunye namadoda ukuphumeza lo msebenzi ngendlela efanayo, ngoko akukho mfuneko ukuhlolisisa izixhobo ngokwahlukeneyo. Le isimbo imelwe kukhuphiswano ziintlobo omnye kuphela, nangona kunjalo, kubalulekile kakhulu kwaye unika umdla.