Purogiramu yokudzidzisa The nokuti kushambira kuti beginners

Kushambira chirongwa kudzidzisa kunoda vatambi vanoda kuvandudza migumisiro dzavo uye kudzidza kushambira nani uye dzichimhanya. Uyezve, chirongwa kunyora kudiwa runotsanangurwa uye ruzivo.

Purogiramu inofanira zvikaedza pfungwa

vakwikwidzi ruzivo kugoverana ruzivo yavo vatsva. Vanoti kwete zvakakwana kuita nokushambira muchikamu. Zvakakosha kuumba uye watenga iine kurovedza. Zvinokosha kucherechedza kuti swimming kurovedza purogiramu beginners chinodiwa kuti vawedzere kumhanya kufamba mumvura uye nesimba. Simple kufamba hazviunzi zvakafanana zvabuda.

vanoshambira ruzivo vanokurudzira zvakasimba humwewo refu dzinoshambira uye kushambira pfupi akareba. Training pamwe daro refu kuwedzera simba uye kutsungirira mutambi, uye nekukudziridza pfupi-kure nokukurumidza.

Kazhinji kurovedza chirongwa swimming ine zvinhu zvinotevera:

• Easy Workout. Zvakakosha kupedza kanenge 10-15% nguva kurovedza zvachose.
• Kuidzwa zvakaramba rwokugadzira. Mugove nguva - 10-20% nguva.
• Huru Chikamu inogarwa 40 kusvika 70 muzana nguva kurovedza zvachose.
• Recovery (5-10% kudzidziswa). Panguva iyi, nomutambi unofanira kushambira mashomanana 100-metrovok vakasununguka uye wakasununguka manyorerwo.

Zvakakosha zvinofungwa nyanzvi

Kuitira kuvandudza, beginners vanenge varumbidzwa zvakasimba kunyoresa vari kushambira muchikamu. Uyezve, kwete zvakakwana chete kuenda kurovedza boka uye kupinda makirasi sezvo dzakarongwa. Zvakakosha kutanga kutora chikamu mune makwikwi.

Zvinokosha kuyeuka kuti makwikwi hazvireve kuva mukuru. Uyewo, imi hamufaniri kugumbuka kana mutambi asina asvika chero zvinyorwa. Zvakakosha kuzopindura.

Zviri murairidzi makwikwi uye mudzidzisi achagona kunzwisisa zvakanaka sei purogiramu yokurovedza ive mutambi kushambira. Kana zvakakodzera, panogadziriswa kwairi.

Training uye kuzvidzora-kukura

Kune nzira dzakawanda kudzidziswa uye nokuzvidzora pakukura nomutambi. Somuenzaniso, imwe kurovedza purogiramu kushambira (pakati chechetere) anofanira kusanganisira kushanya kune siyana misangano. Chete kuburikidza misangano mutambi achakwanisa kudzidza nzira itsva uye kuti vabudirire zvabuda nani.

Vamwe vatambi angatanga vakazvimiririra nokudzidza siyana mabhuku, magazini uye nemafirimu. Kazhinji, kunzwisisa zvakajeka uye zvizere mabhuku unyanzvi. kunozivikanwa dzokumhanya zhinji kuumba uye kuvandudza unyanzvi hwavo kuburikidza akadhindwa audzwa.

Uyewo, kuwedzera kushanyira kudzidziswa muna pool, nomutambi zvinokosha kugara kuenda yokurovedza muviri. Rakaratidza kuti vanodzidzisa kwete chete kubatsira nani kukura mumuviri, asi kuti tigone kudzidzisa mwoyo tsandanyama, izvo zvinokosha chaizvo kuti nyanzvi mutambi. Uyezve, akasvetuka, squats nevamwe muviri kubatsira kuumba mamwe mapoka tsandanyama.

In mutambo, chinhu chikuru - mweya

Kushambira dzichimhanya uye nani, nguva dzose unofanira kuva nechinangwa. Pasina chinangwa munhu anorasikirwa nechivimbo uye kufarira zvekufamba. Somuenzaniso, kana mumhanyi inokosha yakanaka mufananidzo, pano anouya kuzobatsira purogiramu yokudzidzisa iri kushambira kuti kusunungurwa. Kana zvakakosha utano, Anosarudza anorura muzvirongwa.

Musakanganwa kuti kuisa mabasa ose itsva. Somuenzaniso, imwe mutambi nhasi kuisa pachayo nechinangwa nechikepe kudarika yayo, uye zvichingodaro.

ruzivo vanoshambira Vazhinji akakurudzira havazombokundikani nokutenda pachako uye ukasarasa. Kushambira zvakasimba zvinogona chete kudzidza mutambi ane tsinga hwendarira uye reupenyu kwedu. Hamumbogutswi kuteerera vamwe, uye uende chake. Zviya, izvi zvinogona kubatsira pedyo nehama.

How kushambira zvakasimba makwikwi

Kurovedzwa purogiramu kushambira kumhanya kuwedzera kuchabatsira vatambi vari nyanzvi kuhwina mibayiro pa makwikwi siyana. Kuvandudza unyanzvi hwavo vanogona kuva nyore chaizvo. Enough munguva makwikwi kuti aite mashoma mitemo nyore.

1. Unofanira kutendeuka zvakarurama. Zvakakodzera kuita anochinja nyore rinopisa. Nekasanie chipika kunogona kuva tsika, uye vatongi panguva makwikwi inogona faindi nokuda mutambi.
2. Achiona rusvingo, unofanira kurangarira rive yokuzorora chinguva. Kana kusvika izvozvo akataura mutambi, nekusiyana, mukanyanyisa tifambirane uye kubata rusvingo nokukurumidza.
3. Kubva masvingo vanofanira kutyiswa simba. Nzira iyi inobvumira vatambi vari nyanzvi kuti kuchengetedza kana kunyange kuwedzera kumhanya kufamba.
4. The uchitsanya nzira kufamba pasi mvura - Dolphin. Muvhiki achapesana mutambi anotanga kufamba mu mafungu. Saka anogona kuramba kunonyanyisa nokukurumidza munguva yose dzinoshambira.

Chokwadi, nokuti zvakadaro kuita zvinogona chete kuita kana kupisa anobvumirwa kupedza murusununguko vachizvikwidziridza.

Tips ruzivo kushambira

Sezvambotaurwa pamusoro apa, nyanzvi vatambi inokurudzirwa zvakasimba kuti beginners kuronga kurovedzwa kwavo. Hatifaniri kukanganwa kuti kukosha kudzidziswa purogiramu swimming uye sei zvinobatsira kubudirira mune ramangwana.

Pane mazano anobatsira unogona kupa mumwe ruzivo mutambi.

The muromo rokutanga - usaneta. Izvi zvakakosha kwazvo. Kokutanga pashure kurovedza munhu vachanzwa kusvinwa ndimu. Just panguva ino, akawandisa vatambi mapfumo kurota kwenyu. Ivo unokanda Workout mumafungiro pasina vavo regai kuuya chero pfungwa. Zvinofungidzirwa kuti migumisiro vokutanga achaonekwa mitanhatu chete mwedzi pashure kutanga zvidzidzo. Zvose zvinoenderana nomutambi kuitwa. Kunenge kuti zvichatora nguva yakawanda uye kuti vabudirire zvabuda.

muromo Second - usakanganwa pamusoro nguo zvakanaka nokushambira. Zvakakosha kuti kupfeka ngowani yakadaro. Inochengetedza kwete chete bvudzi, asiwo kuderedza mvura kukweshera, iyo kuzvirega zvichikanganisa kumhanya kufamba. nyanzvi dzokumhanya zhinji nguva dzose kushambira chete chinokosha masutu. Vanopawo masekonzi mashoma kuhwina panguva munhangemutange.