Mitundu 5 Ya Sitiroko Yosambira Ndi Ubwino Wathanzi Lawo

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Muyenera Kuwonera

Musaphonye

Kunyumba Zaumoyo Ubwino Ubwino oi-Amritha K By Amritha K. pa Marichi 27, 2019

Kusambira ndi imodzi mwazinthu zopindulitsa kwambiri zolimbitsa thupi. Njira ina yochitira masewera olimbitsa thupi, kukhala kwakanthawi padziwe kungakupindulitseni kwambiri. Mosasamala zaka kapena luso, kusambira kumabweretsa maubwino ambiri azaumoyo. Kafukufuku wasonyeza kuti kusambira ndi imodzi mwazithandizo zothandiza kwambiri pamavuto komanso kupsinjika kwa minofu. Zimakhudza kuyenda kwa thupi lanu lonse ndipo mumakhala ndi mitundu yambiri yolimbitsa thupi [1] .





Kusambira Sitiroko

Kusambira kwa ola limodzi kumatha kutentha makilogalamu pafupifupi 500, chifukwa chakuti kuchuluka kwa madzi kumakhala kopitilira 800 kuposa kuchuluka kwa mpweya. Izi zimafunikira kuti minofu yanu izigwira ntchito mochulukira, kuwotcha mafuta amenewo. Kusambira pafupipafupi kumatha kukhalabe ndi thanzi lam'mutu ndi thanzi [ziwiri] .

Ubwino Wosambira

Kuwotcha mafuta ochulukirapo monga kuthamanga, kusambira kumakuthandizani kuti muchepetse thupi popanda kukhala ndi vuto lililonse pamafundo anu ndi mafupa anu. Kusambira kumathandiza kwambiri pa thanzi lanu chifukwa ndikochita masewera olimbitsa thupi, kumathandiza kuti muchepetse thupi, kumalimbitsa mafupa ndi minofu, kumathandizira thanzi lanu lam'mutu, komanso kumakuthandizani kugona bwino [3] .

Kuphatikiza pa izi, zolimbitsa thupi ndizothandiza thanzi lanu lamtima, labwino kwa odwala nyamakazi, zitha kukhala zopindulitsa kwa omwe akudwala mphumu ndipo zimalangizidwa kwa amayi apakati. Kusambira kumatha kuthandiza ana omwe ali ndi ziwalo zam'mimba chifukwa zimathandizira magalimoto awo. Kukulitsa kusinthasintha kwanu ndi kulumikizana kwa thupi, kusambira kumachepetsa milingo ya triglyceride, makamaka okalamba. Kafukufuku wanena kuti kusambira kumawonjezeranso neurogeneis [4] .



Tsopano popeza mwapatsidwa mwayi wowona phindu lomwe kusambira lingakhale nalo pathanzi lanu, tiyeni tiwone maubwino omwe amaperekedwa ndimitundu yakusambira.

Komanso werengani: Mapindu Opambana a 10 Osambira Muyenera Kudziwa

Mitundu Ya Sitiroko Yosambira Ndi Ubwino Wake

Kuchokera pakupindulitsa mphamvu ya minofu yanu kukhala ndi thanzi lamtima, kusambira kumatha kuthandizira kukulitsa thanzi lanu m'njira zosiyanasiyana. Apa, tikambirana mitundu isanu yosiyanasiyana ya sitiroko komanso phindu lomwe ali nalo. Zilonda zosambira zomwe zafotokozedwa m'nkhani yaposachedwa ndi freestyle stroke, butterfly stroke, backstroke, breaststroke ndi sidestroke [5] .



1. Sitiroko ya Freestyle

Kusambira Sitiroko

Momwe mungakwaniritsire: Mitundu yofala kwambiri yamasamba osambira, sitiroko ya freestyle imafuna kuti thupi lanu likhale lolunjika. Mpweya wanu uyenera kukhala munthawi yogwirizana ndi zikwapu zanu, ndikupendeketsa mutu wanu chammbali kuti mupume mosadukiza. Kenako, muyenera kumenya zolimba ndi mapazi anu komanso, manja anu nawonso - kubweretsa dzanja limodzi m'madzi dzanja linalo likutuluka mbali inayo [6] .

Ubwino: Amatchedwanso kukwawa kwakatsogolo, sitiroko ya freestyle imadziwika kuti ndiyo njira yosambirira komanso yothandiza kwambiri yosambira. Zimapatsa thupi lanu lonse kulimbitsa thupi chifukwa cha kusuntha kwa manja ndi miyendo komwe kumafunikira. Mtunduwu umagwiritsa ntchito manja ndi miyendo yanu yonse ndipo kulimbikira m'madzi kumagwira ntchito bwino minofu yanu. Zimagwiritsa ntchito mutu wanu, mikono, khosi, mapewa, chifuwa, kumbuyo kumbuyo, ndi miyendo. Chifukwa chake, titha kunena kuti sitiroko yokwawa imathandizira minofu yanu yakumbuyo ndikulimbitsa malo anu - ndikukupatsani kulimbitsa thupi kwathunthu ndikumveka bwino [7] .

Ngati mukulemera pakati pa 55-60 kg, mutha kuwotcha ma calories 330. Ndipo, mukalemera pakati pa 65-70 kg, mutha kuwotcha 409 calories mukamagunda kwa theka la ola.

2. Sitiroko ya gulugufe

Kusambira Sitiroko

Momwe mungakwaniritsire: Chimodzi mwazomenya zovuta, sitiroko ya gulugufe imachitika posambira pachifuwa panu mikono yonse ikuyenda mofananira. Ndiye kuti, muyenera kukweza manja anu onse pamwamba pamutu palimodzi kenako ndikukankhira m'madzi ndikuyendetsa thupi lanu ndikugwiritsa ntchito manja anu. Miyendo yanu ikuyenda mukuyenda kwa dolphin, komwe kuli miyendo yanu yolunjika ndikugwirana limodzi mukamayenda nawo [8] .

Ubwino: Sitiroko ya gulugufe imafuna kuti mugwiritse ntchito pachimake. Pogwiritsira ntchito mphamvu yanu yam'mimba, muyenera kukhazikika thupi lanu kuti mupeze mayendedwe angwiro. Monga momwe thupi lanu lakumtunda limathandiziridwanso, kupwetekedwa kumathandizira kukulitsa mikono yanu, chifuwa, mimba, ndi minyewa yakumbuyo. Popeza izi zimafunikira kuyenda kwa miyendo ndi miyendo yanu, sitiroko imatha kukulitsa thanzi lanu komanso kusinthasintha. Mwanjira ina, sitiroko ya gulugufe imathandizira kulimbitsa thupi lanu komanso thupi lanu [9] .

Kuchita sitiroko ya agulugufe kwa theka la ola kumatha kuthandizira kuwotcha ma calories 330 ngati mungalemera pakati pa 55-60 kg. Ma calories 409 a 65-70 kg munthu ndi ma 488 calories a 80-85 kg munthu [9] .

3. Kugwidwa ndi msana

Kusambira Sitiroko

Momwe mungakwaniritsire: Mofanana ndi kukwapula, kubwerera kumbuyo kumafuna kuti mugwiritse ntchito manja ndi mapazi. Kusiyana kokha ndikuti mumagona chagada ndikuyandama m'malo moyang'ana m'madzi. Poyambitsa sitiroko, mapapu anu okha ndi omwe ayenera kukhala pamwamba ndipo zonse ziyenera kukhala pansi pamadzi. Sungani thupi lanu mosasunthika bwino momwe mungathere mukasambira ndikumenya ndi miyendo yanu kwinaku mukukweza dzanja limodzi nthawi. Bweretsani manja anu m'madzi mozungulira chifukwa chimalola kuti madzi akokedwe ndikubwera m'thupi lanu ndikulola kuti mupite patsogolo [10] .

Ubwino: Sitiroko imathandizira kukulitsa msana wanu, womwe umakupangitsani kuti muwoneke motalika ndikukhala bwino. Zimathandizanso kutulutsa minofu paphewa, miyendo, mikono, matako, ndi m'mimba. Popeza kupweteka kwakumbuyo kumafunikira kuyenda kwa chiuno chanu, sitiroko yamtunduwu ndi yoyenera kuti anthu azikhala kwa nthawi yayitali kuntchito kapena kunyumba. Backstroke imathandizira kuwotcha ma calorie ambiri [7] .

Kuchita sitiroko kwa theka la ola kumawotcha makilogalamu 240 ngati mutalemera makilogalamu 55-60 ndi makilogalamu 355 kwa munthu amene amalemera makilogalamu 80-85.

4. Chifuwa

Kusambira Sitiroko

Momwe mungakwaniritsire: Kuti mugwire pachifuwa, muyenera kusuntha miyendo yanu mofananamo ndi ya chule yomwe maondo anu amapinda ndipo mumakankha pansi pamadzi. Kuyambira pachifuwa, mikono yanu idzayenda kamodzi kokha ndikukankhira madzi kutali. Kukankha uku kumapangitsa mutu wanu kutuluka m'madzi, kukulolani kuti mupume nthawi. Matenda a m'mawere samakupangitsani kuti muchepetse msana komanso msana [khumi ndi chimodzi] .

Ubwino: Monga kalembedwe ka sitiroko kumafuna kuti mugwiritse ntchito miyendo yanu kuposa mikono yanu, zimathandizira kukonza minofu ya mwendo. Matenda a m'mawere amathandizira kukonza magwiridwe antchito am'miyendo yanu ndikumveketsa minofu yanu yakumbuyo. Komanso sizimapweteka pamapewa anu, mosiyana ndi mitundu ina ya sitiroko. Sitiroko ndi yopindulitsa pamatumbo anu pachifuwa ndikumangirira kumtunda kwanu ndi ma triceps [12] , [13] .

Kuchita chifuwa chachikulu kwa theka la ola kumatha kutentha makilogalamu 300 mpaka 444 kutengera kulemera kwanu.

5. Sidestroke

Kusambira Sitiroko

Momwe mungakwaniritsire: Mukuyenera kusambira mbali imodzi mutagona (mbali zanu). Manja azigwiritsidwa ntchito ngati opalasa, pomwe akumanja amakhala pafupifupi osapuma kwinaku dzanja lamanzere likuyenda komanso mosemphanitsa. Miyendo yanu iziyenda mosiyana ndi miyendo yokhotakhota, ndikuwongoka pomwe amasonkhana. Kuti muthamangitse miyendo mwachangu, tsegulani miyendo kuti mulimbikitse kwambiri [14] .

Ubwino: Kusunthika kumapindulitsa thupi lanu chifukwa kumapangitsa kupirira kowonjezereka. Silitopetsa minofu yanu monga momwe limachitikira ndi kuyesetsa pang'ono. Simalola kupanikizika kwakukulu pamapewa anu, mawondo, ndi kumbuyo kwenikweni. Zimathandiza kukonza kupuma kwanu ndi mphamvu ya minofu ndi kupirira kwanu [khumi ndi zisanu] .

Kuchita sitiroko pambali kwa theka la ola kudzawotcha ma calories 236 ngati kulemera kwanu kwa 55-60 kg, 280 calories ngati mulemera 70-75 kg, 327 calories ngati mulemera 80-85 kg, ndi 372 calories ngati mulemera 90-95 kg .

Malangizo a Khungu Kwa Osambira | Boldsky

Pamapeto pake ...

Sakanizani mitundu yosiyanasiyana ya sitiroko, kuti mukhale ndi thupi lathunthu komanso kuti musatope ndi masewera olimbitsa thupi. Kusambira pamodzi ndi moyo wathanzi womwe umaphatikizapo chakudya choyenera komanso choyenera ndiye yankho lenileni la thanzi labwino. Tsopano popeza mukudziwa zabwino zomwe zimachitika chifukwa chakukwapuka kosiyanasiyana, pitirizani kudzipezera dziwe. Zikhala zopindulitsa kawiri kwa inu, poganizira kutentha kwakunja!

Onani Zolemba Pazolemba
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