Backstroke yana ɗaya daga cikin mafi sauƙi, ƙasa mai cin kuzari da salo mai gamsarwa.
Akwai nau'ikan wasan motsa jiki na hukuma guda 4 kawai, waɗanda kawai akeyi ɗaya a bayansu - ja jiki. Wannan shine dalilin da ya sa a cikin lamura 9 cikin 10, idan ya zo yin iyo tare da ciki, ana nufin. A gani, yana kama da zomo a kirji, akasin haka. Mai ninkaya yayi irin wannan motsi, yana cikin ruwa tare da cikinsa sama. Numfashin baya na baya baya faruwa a cikin iska a duk tsawon lokacin. Mai ninkaya ya saukar da fuskarsa cikin ruwa kawai a lokutan juyawa da farkon nesa.
Baya ga wata dabarar shaƙa ta daban, wannan salon ya bambanta da wasu a cikin waɗannan maki:
- A yayin gasar, ‘yan wasa ba sa farawa daga kunama, amma daga ruwa;
- Mutum yana yin iyo koyaushe yana fuskantar sama;
- Yayin bugun jini da shara sama da ruwa, ana ajiye hannaye a madaidaiciya (a cikin dukkan sauran salo, hannu yana lankwasa a gwiwar hannu);
- Bugun baya yana ba ka damar yin iyo da sauri fiye da bugun nono, amma ya fi na malam buɗe ido da bugun kirji hankali.
Koyaya, akwai wasu nau'ikan baya na baya, amma basu da mashahuri kuma suna da ƙimar amfani. Ana amfani da su a cikin ƙananan wurare, alal misali, ƙwararrun athletesan wasa a horo, masu ceto ruwa, da dai sauransu. Waɗannan sun haɗa da malam buɗe ido da ƙwanƙolin baya, wanda dabarar sa ta yi kama da sigar gargajiya, tare da kwaskwarima ga yanayin juyawar jiki.
Gaba, zamu dauki mataki-mataki kan dabarun baya, ta hanyar daukar rarrafe, a matsayin mafi shahara.
Dabarar motsi
Idan kuna mamakin yadda ake koyon yadda ake yin baya a cikin ruwa, karanta abubuwan da ke ƙasa a hankali.
- Zagayawar motsi guda daya a cikin wannan salon sun hada da: 2 shanyewar jiki daban-daban tare da hannaye, sau 3 na shara da kafafu biyu (kamar almakashi), daya daga cikin "shakar iska";
- Matsayin jiki a kwance yake, madaidaiciya, ƙafafu suna lanƙwasa a gwiwoyi, ba sa barin ruwa yayin iyo;
- Hannaye suna aiki azaman babban injin gaba;
- Legsafafu suna da alhakin saurin da kwanciyar hankali na jiki.
Hannun motsi
Muna tunatar da ku cewa muna nazarin dabarun baya don farawa, kuma yanzu za mu gaya muku yadda gabobin hannu ke aiki:
- Yatsun dabino a rufe suke sosai, hannu ya shiga ruwa tare da dan karamin yatsan.
- Ana aiwatar da kwale-kwalen ta hanyar ƙi mai ƙarfi. Buɗe burushi a ƙarƙashin ruwa yayi daidai da motsi.
- Ana fitar da hannu daga ruwan tare da ɗan ƙaramin yatsan sama, kuma yana shara a madaidaiciyar matsayi daga ƙashin ƙugu zuwa kai;
- Don hanzarta ɗaukar, kafadar hannun mafi iko ya faɗi ƙasa, ya sa jijiyar ta karkata. Lokacin da hannu na gaba ya kasance, ɗayan kafadar tana karkata, da dai sauransu. A lokaci guda, wuya da kai ba sa motsi, fuska tana duban miƙe tsaye.
Motsi kafa
Masu ninkaya waɗanda ke son sanin yadda za su ja da baya da sauri ya kamata su shirya don cikakken nazarin dabarun motsa ƙafa. Suna ba ku damar haɓakawa da kiyaye saurin sauri a cikin dukkanin nisan.
- Legsafafu suna lanƙwasa a hankali cikin yanayin sauyawa, yayin da motsi mafi ƙarfi yana faruwa yayin bugawa daga ƙasa zuwa sama;
- Daga gefen ruwa zuwa ƙasa, gabar hannu tana tafiya kusan a tsaye kuma ta walwala;
- Da zaran kafa ya fadi kasa da matakin gangar jiki, sai ya fara lankwasawa a gwiwa;
- Yayin yajin ƙasa, ba a daidaita shi sosai, yayin da cinya take motsawa fiye da ƙananan ƙafa.
- Don haka, ƙafafu kamar suna tura ruwan. A zahiri, suna turewa daga gareshi, kuma, yayin da bugun hannu ya kama su, mutum ya fara saurin hanzari.
Yadda ake numfashi daidai?
Gaba, bari mu duba yadda ake yin numfashi daidai lokacin bugun baya. Kamar yadda muka ambata a sama, a nan mai ninkaya baya buƙatar yin amfani da dabarar shaƙawa cikin ruwa, tunda fuska tana saman ƙasa koyaushe.
Bugun baya na ba wa ɗan wasa damar numfashi kyauta, yayin da, don kowane jujjuyawar hannu, dole ne ya shaƙa ko kuma fitar da shi. Ba a yarda da riƙe numfashi ba. Sha iska ta baki, sha iska ta hanci da baki.
Kuskure akai-akai
Ga mutanen da ke da sha'awar yadda za su koyon koyon ninkaya a bayansu a cikin wurin waha, zai zama da amfani ka fahimtar da kurakuran da ake yawan samu yayin koyon dabarun:
- Tafada a tafin hannunka akan ruwa, ma'ana, burushi yana shiga cikin ruwan ba tare da gefensa ba, amma tare da dukkan jirgin sa. Wannan zai rage ingancin bugun jini sosai;
- Hannun ya kasance mai tsayi kuma madaidaiciya ƙarƙashin ruwa. A zahiri, don ƙarin ƙyama, gwiwar hannu ya kamata irin zana harafin S a ƙarƙashin ruwa;
- Lankwasa hannu dauke. Ana ɗaukar madaidaiciya hannu a cikin iska;
- Mara ƙarfi ko rashin daidaito na ƙafafu;
- Bunƙwara daga cikin akwati a haɗin gwiwa. A wannan yanayin, a gani da alama ɗan wasan ba ya kwance, amma yana zaune a kan ruwa. A wannan matsayin, gwiwoyi suna daukar nauyin duka, amma ba a amfani da kwatangwalo kwata-kwata. Ba daidai bane.
- Numfashin Asynchronous tare da motsi na hannu da ƙafa. Kawar da ci gaba da aiki.
Wadanne tsokoki suke ciki
Akwai ra'ayi cewa ana iya kiran wannan nau'in iyo mai nauyin nauyi, tunda ba'a kashe kuzari akan shi ba, misali, a cikin rarrafe akan kirji ko malam buɗe ido. Koyaya, idan kayi la'akari da wane tsokoki ke aiki lokacin buguwa, akasin haka ya bayyana.
Salon baya, kamar kowane, yana sa tsokar jikin duka suyi aiki cikin rikitarwa. Anan ga tsokoki da ke cikin aikin:
- Gaba, tsakiya da baya delta;
- Brachioradial;
- Hannun kai biyu da kai uku;
- Tsokar dabino;
- Latsun, manyan da ƙananan zagaye, rhomboid da trapezoidal dorsal;
- Latsa;
- Babban kirji;
- Sternocleidomastoid;
- Cinya mai kai hudu da kai biyu;
- Maraƙi;
- Babban farin ciki.
Yadda ake juyawa?
Bari muyi la'akari da yadda ake jujjuya lokacin da yin iyo a kan baya. A cikin wannan salon, sauƙin buɗewa sau da yawa galibi ana aiwatar dashi. A yayin juyawa, matsayin jiki a sararin samaniya yana canzawa. Dangane da dokoki, dole ne dan wasa ya kasance a bayansa har sai hannunsa ya taba bangon wurin wanka. Hakanan, ya kamata nan da nan ya koma wurin farawa bayan turawa daga gare shi da ƙafafunsa.
Buɗewar buɗewa ya ƙunshi yin iyo har zuwa bangon wurin wanka, taɓa shi da hannunka. Sannan juyawa zai fara, yayin da kafafu, masu lankwasawa a gwiwoyi, an ja su zuwa kirji da gefe. Kai da kafadu suna motsawa zuwa gefe, kuma hannun da ke gabansa yana ɗaukar bugun jini. A wannan lokacin, ƙafafun suna ƙarfin turawa daga gefen. Sannan akwai nunin gaba gaba ƙarƙashin ruwa. Yayin hawan, mai ninkaya ya juye fuska sama.
Fa'idodi, cutarwa da sabani
Don jin ƙarfin gwiwa akan ruwa, muna bada shawarar yin atisaye na musamman don ninkaya baya. Koyi don jin daidaituwa da daidaituwa. Yi amfani da dabarar ƙafa da hannu, juyawar hannu, numfashi.
Shin kuna son sanin dalilin da yasa baya baya amfani ga manya da yara?
- Yana amfani da adadi mai yawa na tsokoki, wanda ke nufin zai baka damar kiyaye su a cikin yanayi mai kyau, ƙarfafa, ƙara ƙarfi;
- Yin iyo yana ƙaruwa da jimiri, yayin da matsayi mai kyau yana inganta daidaituwa;
- Backstroke tsari ne mai kyau na motsa jiki don tsarin jijiyoyin zuciya. Ya dace da mata masu ciki, tsofaffi, 'yan wasa da ke murmurewa daga rauni;
- Wannan wasan kusan ba ya ɗaukar kashin baya, yayin tilasta tsokoki yin aiki da kyau;
- Taimaka don daidaita yanayin;
- Yana ƙarfafa garkuwar jiki, ya taurara;
- Yana da sakamako mai kyau akan lafiyar hankali.
Shin iya cutar da baya? Wannan zai yiwu ne kawai idan kuna aiki tare da contraindications. Latterarshen sun haɗa da:
- M cututtukan zuciya da na numfashi;
- Ciwon zuciya da bugun jini;
- Yanayi bayan ayyukan ciki;
- Cututtukan fata;
- Duk wani kumburi da bude raunuka;
- Hankalin rashin lafiyar Chlorine;
- Kullum sinusitis, kafofin watsa labarai na otitis, cututtukan ido;
- Rashin hankali;
- Tsutsotsi;
- Duk wani ƙari na cututtuka na kullum.
Yanzu kun san yadda kowane baligi zai iya koyon ninkaya a bayansa. Muna yi muku fatan samun horo mai nasara kuma ku tuna - a cikin wannan salon, aikin madauwari na kowane ɓangaren dabarar yana da mahimmanci. Farko ku fara motsa motsinku a doron kasa, sannan kuma kuyi tsalle ku shiga cikin ruwan da ƙarfin zuciya. Hanya za ta mallaki tafiya!
