5 Mhando dzeKushambira Sitiroko Uye Hwavo Hutano Kubatsirwa

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Kushambira ndechimwe chezvinhu zvinopa mubayiro zviitwa zvekurovedza muviri. Imwe nzira yekurovedza muviri, kushandisa imwe nguva mudziva kunogona kukubatsira zvakanyanya. Pasinei nezera kana hunyanzvi, kushambira kunopa akawanda mabhenefiti ehutano. Zvidzidzo zvakaburitsa pachena kuti kushambira ndiyo imwe yemishonga inoshanda kwazvo yekushushikana pamwe nekushushikana kwemhasuru. Inosanganisira kufamba kwemuviri wako wese uye iine akawanda mafomu ekurovedza muviri ^[1] .

Kushambira kweawa rimwe kunogona kupisa angangoita mazana mashanu macalorie, nekuda kwekuti iro dura remvura rakapetwa ka800 kupfuura kuwanda kwemhepo. Izvi zvinoda kuti mhasuru dzako dzishande zvakanyanya, kupisa iwo macalorie. Kugara uchishambira kunogona kubatsira kuchengetedza hutano hwako hwepfungwa uye hwepanyama ^[piri] .

Zvakanakira Kushambira

Kupisa macalorie mazhinji seaya ekumhanya, kushambira kunobatsira iwe kurasikirwa nehuremu pasina kana mhedzisiro pane ako majoini nemapfupa. Kushambira kunobatsira zvakanyanya kune hutano hwako sezvo kuri iko kushanda kwakasimba kwemuviri wako wese, kunobatsira mukudzikira uremu, kunatsiridza mapfupa simba uye mhasuru, kunotsigira hutano hwepfungwa, uye kunobatsira iwe kurara zvirinani ^[3] .

Kunze kweizvi, kurovedza muviri kunobatsira kune hutano hwemwoyo, hwakanakira varwere veArrititi, kunogona kubatsira kune vanhu vanorwara neasthma uye zvinokurudzirwa kune vakadzi vane nhumbu. Kushambira kunogona kubatsira vana vane cerebral palsy sezvo ichivandudza yavo mota mashandiro. Kuvandudza kushanduka kwako uye kubatana kwemuviri, kushambira kunogona kudzikisa mwero we triglyceride, kunyanya kune vakwegura. Zvidzidzo zvakasimbisa kuti kushambira kunogona kuwedzera neurogeneis zvakare ^[4] .

Iye zvino zvawakapihwa rumbonera rwezvakanakira kushambira kungave pahutano hwako hwepfungwa uye nemuviri, ngatitarisei mabhenefiti anopiwa neakanyanya kushambira sitiroko mhando.

Uyezve verenga: 10 Yakapenya Mabhenefiti Ekushambira Iwe Unofanirwa Kuziva

Mhando dzeSwimming Stroke Uye Iwo Mabhenefiti

Kubva pakubatsira kwako mhasuru simba kune yako yemoyo hutano, kushambira kunogona kubatsira kuvandudza hutano hwako munzira dzakasiyana. Pano, isu tichaisa pfungwa pamhando shanu dzakasiyana dzekurohwa sitiroko uye nehutano chaihwo kubatsirwa kwainayo. Iwo maronda ekutuhwina anozoongororwa muchinyorwa chazvino ndeye freestyle sitiroko, sitiroko sitiroko, backstroke, chipfuva uye sidestroke. ^[5] .

1. Freestyle sitiroko

Sei ku: Rudzi rwakajairika kwazvo rweakashambira ekurova, iyo yakasununguka sitiroko inoda kuti iwe urambe wakatsiga muviri wako. Mhepo yako yekufema inofanirwa kuve yakatarwa mumutsara kumatako ako, uchidzungudza musoro wako padivi kuti ufeme panguva dzakatarwa. Ipapo, iwe unofanirwa kukanda zvine simba netsoka dzako uye neimwe nzira, maoko ako zvakare - kuunza ruoko rumwe mumvura mumvura rumwe ruoko ruchisimukira kune rimwe divi ^[6] .

Zvakanakira: Iyo inonziwo sepamberi kukambaira, freestyle sitiroko inoonekwa senzira inokurumidza uye inoshanda kwazvo yekushambira. Inopa muviri wako wese kurovedza muviri nekuda kwemaoko nemakumbo kufamba kwainoda. Iwo masitayera anoshandisa ese ako maoko nemakumbo uye kuramba kubva mumvura kunoshanda mhasuru yako mushe. Inoita kushandisa yako yepakati, maoko, mutsipa, mapfudzi, chifuva, kumusoro kumashure, uye makumbo. Nekudaro, zvinogona kusimbiswa kuti kukambaira sitiroko kunobatsira kurira kwetsandanyama dzako dzeshure uye kunoita kuti majoini ako asimbe - nekukupa muviri wakazara-muviri uye toni kumusoro ^[7] .

Kana iwe uchirema pakati pe55-60 kg, iwe ungango pisa 330 macalorie. Uye, kana iwe ukayera pakati pe65-70 kg, iwe unogona kupisa 409 macalorie iwe paunoita sitiroko kwehafu yeawa.

2. Butterfly sitiroko

Sei ku: Imwe yekurova kwakaoma, sitiroko sitiroko inoitwa nekushambira pachipfuva chako nemaoko maviri achifamba zvakaenzana. Ndokunge, iwe unofanirwa kusimudza maoko ako maviri pamusoro pemusoro wako panguva imwe chete uye wozo sundira pasi mumvura wobva waendesa muviri wako kumberi uchishandisa maoko ako. Makumbo ako anenge achifamba mune dhophin kick kick, inova makumbo ako anga akatwasuka akabatwa pamwe chete paunenge uchirova nawo ^[8] .

Zvakanakira: Iyo bhatafuru sitiroko inoda kuti iwe ushandise yako yepamoyo. Nekushandisa yako dumbu simba, iwe uchafanirwa kudzikamisa muviri wako kuti uwane rhythmic kufamba. Sezvo muviri wako wepamusoro unobatanidzwawo, sitiroko inobatsira mukusimudza maoko ako, chipfuva, mudumbu, uye mhasuru kumashure. Sezvo izvi zvichida kufamba kwemitezo yako uye torso, sitiroko inogona kuvandudza mamiriro ako uye kuchinjika. Mune mamwe mazwi, sitiroko sitiroko inobatsira kusimbisa yako yepamoyo uye yepamusoro muviri ^[9] .

Kuita sitirobhu sitiroko kwehafu yeawa kunogona kubatsira kupisa makirogiramu makumi matatu nemazana matatu kana ukayera pakati pe55-60 kg. 409 macalorie emunhu 65-70 kg munhu uye 488 macalorie emunhu 80-85 kg munhu ^[9] .

3. Kurwara shure

Sei ku: Zvakafanana nesitiroko yekukambaira, iyo backstroke inoda kuti iwe ushandise maoko ako netsoka. Musiyano chete ndewekuti unorara nemusana uye wakayangarara pane kumeso pasi mumvura. Ndichiri kutanga sitiroko, mapapu ako chete ndiwo anofanira kunge ari pamusoro uye zvese zvinofanirwa kunge zviri pazasi pemvura. Chengetedza muviri wako zvakanyatsotwasuka sezvinobvira iwe uchishambira uye uchikava nemakumbo ako uku uchisimudza ruoko rumwe panguva. Dzorera maoko ako zvakare mumvura mune yakatwasuka arc sezvo ichizobvumidza iyo mvura kudhonzwa pasi kumuviri wako ichikubvumidza iwe kuendesa kumberi ^[10] .

Zvakanakira: Kurohwa uku kunobatsira mukuwedzera musana wako, unozoita kuti utaridzika kureba uye kuchengetedza mamiriro akakodzera. Inobatsirawo mukusimbisa mhasuru pamafudzi ako, makumbo, maoko, magaro, uye mudumbu. Sezvo backstroke inoda kufamba kwehudyu dzako, mhando iyi yekurohwa inokodzera vanhu vanogara kwemaawa marefu kubasa kana kumba. Iyo backstroke inobatsira mukupisa yakakwira yakawanda koriori ^[7] .

Kuita sitiroko kwehafu yeawa unopisa 240 macalorie kana iwe ukayera zvakakomberedza 55-60 kg uye 355 macalorie kune munhu anorema 80-85 kg.

4. Chibereko chepazamu

Sei ku: Kuti uite chipfuva chepachifuva, unofanirwa kufambisa makumbo ako nenzira yakafanana neiya yedatya rinorova apo mabvi ako anenge achinokotama uye iwe uchikanda pasi pazasi pemvura. Kutanga padanho rezamu, maoko ako anofamba mune kamwe sitiroko uye anosundira mvura kure. Kusunda uku kunokonzeresa musoro wako kubuda mumvura, zvichikubvumidza kufema nguva. Breaststroke haina kukukonzera chero yakaderera kumashure uye musana kushushikana ^{[gumi neimwe]} .

Zvakanakira: Sezvo sitiroko sitiraira inoda kuti iwe ushandise makumbo ako kupfuura maoko ako, inobatsira mukuvandudza mhasuru dzemakumbo. Breaststroke inobatsira mukuvandudza mashandiro egumbo rako mhasuru uye nekunzwika musana wako kumashure. Izvo zvakare hazvikonzere chero kurwadziwa papfudzi rako, kusiyana nemamwe maronda marudzi. Iyo sitiroko inobatsira kune ako chipfuva mhasuru uye toni kumusoro yako yekumusoro kumashure uye triceps ^[12] , ^[13] .

Kuita chifuva chechipfuva kwehafu yeawa kunogona kupisa makirori mazana matatu kusvika mazana mana nemakumi mana nemana zvichienderana nehuremu hwako.

5. Sidestroke

Sei ku: Iwe unofanirwa kushambira kune rimwe divi wakarara pasi (pamativi ako) chinzvimbo. Maoko anozoshandiswa semashure, nerudyi ruchiramba ruri pazororo uku ruoko rweruboshwe ruchifamba uye zvinopesana. Makumbo ako anenge achifamba munzira dzakatarisana nemakumbo akakotama, uye twasuka sezvavanosangana pamwechete. Kuti uwane kukurumidza kufamba kwemakumbo, vhura makumbo zvakafara kuti upe kumwe kusundira ^[14] .

Zvakanakira: Iko kudivi kunobatsira muviri wako sezvo uchibvumira kuwedzera kutsungirira. Iyo haina kuneta tsandanyama dzako kunze sezvazvinoitwa nekushomeka kushoma. Iyo haibvumiri yakanyanyisa kumanikidza pamusoro pemapfudzi ako, mabvi, uye wezasi kumashure. Inobatsira kugadzirisa yako kufema uye mhasuru simba uye kutsungirira ^{[gumi neshanu]} .

Kuita sitiroko padivi kwehafu yeawa kunopisa 236 macalorie kana yako ichirema 55-60 kg, 280 macalorie kana iwe uchirema 70-75 kg, 327 macalorie kana iwe uchirema 80-85 kg, uye 372 macalorie kana iwe uchirema 90-95 kg .

Pane Yekupedzisira Chiziviso ...

Sanganisa pakati peakasiyana sitiroko masitayera, kuti uwane kuzara muviri kurovedza muviri uye kudzivirira kunetseka neinonakidza yekurovedza nzira. Kushambira pamwe nehupenyu hwakanaka hunosanganisira kudya kwakaringana uye kwakaringana ndiyo mhinduro yekupedzisira yehutano hwakanaka. Iye zvino zvaunoziva nezve zvakanakira mabhenefiti zvinopihwa neyakasiyana sitiroko kurova, enda kumberi uye uzviwanire iwe padziva. Izvo zvichave zvinobatsira zvakapetwa kwauri, uchifunga kupisa kunopisa kunze!

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