Izikhathi eziningi singena emanzini kuqala bese sibhukuda ubude obumbalwa kancane nangokuzola, kodwa lokho akukona ukufudumala okungcono kakhulu kokubhukuda. Okuhle ngokuqeqesha ukubhukuda ukuthi asiwalimazi amalungu ethu kwazise akuwona umdlalo onomthelela omkhulu, yingakho abaningi bekholelwa ukuthi ukufudumala nokuzelula akudingekile, futhi sesivele silindele ukuthi kunjalo.
Ababhukudi basebenzisa cishe yonke imisipha yomzimba ukuze bahlale bentanta futhi benze izivivinyo, yingakho sidinga ukufudumala nokuzelula kahle, ngaphambi nangemva kokuqeqeshwa.
Ukufudumala kokubhukuda kuhlukaniswe izingxenye ze-2, eyodwa emhlabathini owomile kanti enye emanzini, kokubili kubaluleke ngokulinganayo futhi ngalesi sikhathi kukhona into esifuna ukuyisho futhi, okungukuthi, uma sizwa noma yiluphi uhlobo lobuhlungu. , isiyezi, sizizwa kabi, sinesicanucanu, noma into efanayo, kungcono ukungaqeqesheki namuhla, kungakhathaliseki ukuthi sifuna kangakanani ukushaya uphawu lwethu, ukuze sifinyelele umgomo wethu noma, ngisho noma sikwenza kuphela ukushiya indlu.
Amanzi yindawo enobuqili, futhi uma siphelelwa amandla noma siphelelwa amandla, sifikelwa yisiyezi noma into efana naleyo, singagwinya amanzi futhi iminze uma kungekho muntu ozosikhulula. Kungakho kufanele sithathe izinyathelo zokuphepha ezeqisayo, njengokungathi siphakamisa isisindo esiningi futhi kungazelelwe ingalo yethu iyehluleka futhi singakwazi ukuphuka ubambo. Ngalokhu sisho ukuthi ukuqeqeshwa nokudlala imidlalo kubalulekile, kodwa kufanele wazi ukuthi umkhawulo wakho uyini futhi wazi ukuthi kufanele ume nini futhi uphumule.
Isimiso sokufudumala ngaphandle kwamanzi
Ngokuya ngokuqina kokuqeqeshwa kwethu kokubhukuda, yile ndlela ukufudumala kwethu kokubhukuda okufanele kube ngayo. Njengomthetho ojwayelekile, ukufudumala ngokuvamile kuthatha imizuzu eyi-10 noma engu-15, ngoba akugcini nje ngokuvuselela inhliziyo nemisipha, kodwa mayelana nokwelula umhlane, izingalo, imilenze nabanye.
- Hambisa intamo kancane: Izibeletho zomlomo wesibeletho nazo kufanele zifudumale, empeleni, sikukhuthaza ukuthi ujike izikhathi eziningana ngesikhathi sokubhukuda. Kufanele ubheke phezulu, phansi, kwesokudla nakwesokunxele izikhathi eziningana ngendlela ebushelelezi.
- Imibuthano yengalo: Sima siqonde futhi siqale ukuzungeza izingalo njengokungathi uphephela wendiza. Sizama ukugcina ijubane elibushelelezi futhi sinjena isigamu somzuzu. Singenza zombili izingalo ngesikhathi esisodwa, noma kuqala eyodwa bese kuba enye.
- Ukuvuleka kwesifuba nezingalo zaphambana: Sihlala siqondile futhi manje selula izingalo zethu zivundlile futhi sizilethe phambili sigcine izingalo zethu ziqondile. Siyaqhubeka nokunyakaza futhi sizame ukubuyela emuva ngangokunokwenzeka. Okunye ukuvivinya umzimba kusendaweni efanayo bese uzama ukushaya izandla emuva kanti omunye ube ngaphambili.
- Ijika eliya phambili nangemuva: Imilenze yethu iqondile sizama ukuyigona eqakaleni noma kuphi lapho sifika khona. Ukuthi ukwelula iqolo. Khona-ke ukuze selule i-torso sima siqonde futhi sizame ukujikela emuva kuze kufike lapho sizohamba khona. Sidonsa umoya futhi sizame ukubamba isikhathi eside ngangokunokwenzeka, kungabi ngaphezu komzuzu ongu-1.
- Indawo kaJack: Kuwukuma okwaziwayo ngoba kuyasiza ukwelula umhlane. Sizibeka kuyo yonke imilenze ye-4 endaweni eyisicaba futhi ebushelelezi futhi sinyakaza emuva naphambili ukuze amadolo aguqe futhi wonke umhlane weluliwe. Lesi sikhundla sivame ukubizwa ngokuthi i-quadruple rocker.
- Ukugoba amadolo: Senza igxathu, sigcina ibhalansi ngemilenze ngama-degree angama-90 futhi selula ingalo ephambene emadolweni aseduze nomhlabathi.
- Ukushwiba umlenze: Lo msebenzi ulula kakhulu futhi singabeka izingalo zethu odongeni bese sishwiba umlenze owodwa bese kuba omunye.
ukushisa ngaphakathi kwamanzi
Uma ukufudumala kokubhukuda emanzini sekuphelile, sithatha ishawa ukuze sifudumale umzimba futhi singene emanzini. Uma sesingenile emzileni wethu wokubhukuda, sizobonisa ukufudumala okufushane ukuze sinyakazise imisipha nenhliziyo.
Kufanele kushiwo ukuthi lokhu kufudumala kuzohluka kuhlobo lokuqeqeshwa esizokwenza, akufani nokubhukuda ngenxa yokucikeka noma ukwenza umdlalo othile, kunokuba sibe ngababhukudi abaqeqeshiwe futhi sibe nomncintiswano ngesonto elizayo. . Ngalokhu sisho ukuthi amanani esizowabeka ngezansi ajwayelekile futhi singawajwayelanisa nokufudumala kwethu kokubhukuda.
- 50 imitha ukukhasa.
- I-breaststroke engamamitha angama-50.
- 50 amamitha emuva.
- 50 imitha butterfly.
Kunolunye uhlobo lokubhukuda okuzifudumeza okungatheni kulabo abangazijwayezanga kangako lo mdlalo, abangazivikele kahle emanzini noma abangenawo amandla amaphaphu amaningi noma abangakwazi ukumelana nomzimba.
Kuhlanganisa ukubambelela ebhodini legwebu izingalo zakho zelule futhi wenze ubude uhambisa izinyawo zakho, ubude nemilenze yakho ndawonye futhi enye imodi "yexoxo". Enye ingxenye yokufudumala yokubhukuda kungaba ukugcina imilenze igxilile futhi isisize ngezingalo ukuze sisuke ekugcineni kwechibi siye kwelinye. Kulesi senzakalo, i-churro, ibhodi, umkhono noma into esiza ekugcineni imilenze ivame ukusetshenziswa.
Ukwelula ngemva kokujima
Kuyingxenye ebaluleke kakhulu yokuqeqeshwa, cishe kakhulu noma ngaphezulu kunokufudumala kokubhukuda. Kulokhu, akufanele ukwelulwe kuphela iqembu lemisipha esiyiqeqeshe, kodwa wonke umzimba kufanele welulwe.
Kukhona izivivinyo eziningi ezihambisana nokufudumala, kodwa kukhona okunye okuhlukile. Ukunwebeka kujwayelekile, okungukuthi, akukho lutho oluqondile lokubhukuda, ngakho-ke ukuzivocavoca siyazijwayela.
- Intamo: kufanele siyidonse ngobumnene kuzo zonke izinhlangothi futhi siyibambe iqonde ngakunye cishe imizuzwana engama-20.
- Izingalo: singawelula siye phezulu sihlanganisa iminwe yethu, futhi siye phansi futhi sithinte phansi, ngaleyo ndlela sinwebe iqolo lethu endleleni. Okunye ukwelula kungaba ukuphakamisa ingalo futhi siyidlulise phezu kwekhanda kuze kube yilapho isandla sethu sithinta ngemuva, sibambe indawo cishe imizuzwana engu-20.
- Amahlombe: sibeka ingalo eyodwa ngokuvundlile esifubeni bese selula ihlombe nehlombe, bese kuba enye.
- Umboko: zungeza kancane i-trunk kuze kube yilapho ingemuva liqhekeka, buyela ngaphambili bese uphendukela ngakolunye uhlangothi njalonjalo kuze kube izikhathi ezingu-6. Uma siphenduka futhi sifika phezulu, bamba isikhundla imizuzwana embalwa.
- Imilenze: bamba unyawo ngemuva bese udonsa futhi ubambe indawo isikhathi eside ngangokunokwenzeka, kungabi ngaphezu kwemizuzu emi-2. Okunye ukwelula kungaba ukuhlala phansi, ubeke imilenze yakho ku-V bese uzama ukuthinta isicathulo esisodwa bese kuba irack noma kokubili ngesikhathi esifanayo imilenze yakho iqonde phambili.