Kusambira kosakanizidwa kumatchedwa masewera okongola kwambiri. Chokongola, chodabwitsa ndi chokonzedwera, iye ndi ntchito mu madzi a mafano osiyanasiyana ndi nyimbo. Popeza izi zimafuna zapadera, pamlingo winawake, chisomo chamtendere ndi kusinthasintha, izi nthawi zambiri zimakhudza kugonana kwabwino. Koma ngakhale kuti zikuoneka kuti ndi zochepa, zimakhala ndi zolemetsa zazikulu, zikuwonetseratu zozizwitsa za kupirira, kupanga zida zovuta komanso zovuta kwambiri. Choncho, othamanga ali ndi mawonekedwe abwino.
Kulimbana ndi mapaundi owonjezera
Ngati kutaya kwa mapaundi owonjezera sikuli koyamba, masewera olimbitsa thupi m'madzi adakali othandizira, chifukwa amathandiza kuchepetsa thupi, kuyatsa mafuta. Pa nthawi yosambira, pafupifupi minofu yonse ikukhudzidwa, kuyendetsa magazi kumalimbikitsa, kupuma kumaphunzitsidwa ndipo ntchito za ziwalo zamkati zimapindula.
Njira yofananamo iyenerana ndi munthu ndi kulemera kwambiri. Popeza m'madzi mtolo umakhala wochepa kwambiri, zotsatira za "hydro-weightiness" zimalola kuti maseĊµera olimbitsa thupi azikhala ovuta kumvetsa popanda kuthana ndi zovuta zogwirizana ndi minofu ya thupi. Akatswiri amalimbikitsa kusambira kuti akhale ndi malo osokoneza bongo anthu omwe samakonda kuchita masewera, monga momwe amanenera, amachititsa kuti azivutika maganizo. Zojambula zosavuta za mtundu umenewu zingathe kuthandizidwa ngakhale ndi anthu omwe amapita ku penshoni (koma omwe ali ndi vuto la mtima, mphumu kapena matenda ena a kupuma ayenera kusamala ndi kufunsa madokotala, kuwapatsa iwo ndi kusankha kwa machitidwe ovomerezeka). Ndi kuphunzitsidwa nthawi zonse, ma calories oposa 400 pa ola adzatenthedwa.
Kusunthira m'madzi, nkofunika kuthana ndi kukana koonjezera komwe kumakhudzana ndi kuchuluka kwake, komwe kumapangitsa zotsatira zomaliza popanda kuyesetsa.
Kuchita masewera kokwanira
Zovuta zovuta zidzakuthandizani "kukoka" makina osindikizira, kulimbitsa minofu ya miyendo ndi manja, kuchotsani madera ozungulira pambali, kufalitsa msana. Kuti maphunziro apange zotsatira zoyenera, kawirikawiri ndi bwino kusintha njira yosambira, kusinthanitsa katundu ndi chisangalalo. Mwachitsanzo, kalembedwe ka mphindi 15 kuti muwotche, ndikuchita masewera olimbitsa thupi, ndipo mutsirizitse njira yopuma pang'ono pamadzi. Ndipo kotero kangapo. Ndikofunika kuti tisagwire ntchito ndi kuvala, kuyesera kugwiritsa ntchito nambala zovuta zowonongeka zomwe zimawonetsedwa pamasewero a Olimpiki, koma kugwira ntchito mwakhama. Kulemera kwakukulu panthawi yosambira kungakhale ndi zotsatira zosayenera kwa thupi losakonzekera - mmalo mwa kutuluka mwadzidzidzi kwa mafuta, thupi likonzekera chisokonezo, kuwonetsa kupweteka mu minofu kuti njirayo siilondola.
Kuvulala kochepa
Mosiyana ndi masewera ambiri, pangozi ya kuvulala kwakukulu pamene kusinthasintha kosakanikirana ndi kochepa. Ndipo ndizotsatira zotsatila za mphunzitsi zidzakhala zosakaniza zosangalatsa komanso zothandiza. Malangizowo enieni amatanthawuza kuti ngati mutatha kusambira kwa mphindi 30, nthawi zambiri muyenera kusunthira, osati kugona pamwamba kapena kuima pambali.
Kuwonjezera pa mafuta oyaka moto, kusambira kumapangitsa kuti zikhale zosasinthasintha komanso kufulumira, kumaphunzitsa kupirira, kupirira, kumakhudza thupi.
Pokhapokha, masewera okongola ndi okondweretsa ndiwo chipatso cha kuphunzitsa kosalekeza kwa atsikana achikazi omwe amaphunzitsa zaka kuti apange ziĊµerengero zodabwitsa. Chowoneka ngati chosavuta cha kayendedwe, mwatsoka, sichipezeka popanda kukonzekera kwakukulu, kotero nkofunikira kuyesa luso lanu mwanzeru komanso kuti musayesenso kubwereza ma synchronizers.
Kuti mukhale wolemera, phunzirani nthawi zonse. Pambuyo pa nthawi yina, osagwiritsa ntchito kuyesera, zingatheke kupanga ziwerengero zabwino zokoma.