Kusambira kumatanthawuza kulemera kwa aerobic, komwe kumakupangitsani kuti thupi likhale lokongola komanso loluntha. Kwa ora la maphunziro, mukhoza kutaya makilomita 500 pa ola limodzi. Musanaphunzire kusambira padziwe kuti muchepetse thupi, timapereka kumvetsetsa ubwino wa masewerawa . Pakati kusambira, thupi limagwiritsa ntchito magulu onse a minofu, zomwe zikutanthauza kuti zingathe kutsutsidwa kuti pali maphunzilo abwino a mega. Kuphatikiza apo, machitachita oterewa amatha kuyambitsa kagayidwe ka magazi, ndipo amachititsa kuti magazi aziyenda bwino. Chifukwa cha madzi, katundu wodula pamasisitomala amachepetsedwa.
Kodi ndibwino bwanji kusambira mu dziwe kuti muchepe?
Ndi bwino kuphunzitsa madzi ozizira, chifukwa thupi lidzagwiritsa ntchito mphamvu zambiri kuti libwezeretse kutentha kwa thupi. Mukhoza kutaya thupi posambira, koma ndi zovuta ndipo ziyenera kukhala panthawi yamakono, ndikuyesetsa kwambiri. Musanayambe kuwerengera mutuwu - kuchuluka kwa momwe muyenera kusambira padziwe kuti muchepetse kulemera, ndikufuna kunena kuti mitundu yabwino kwambiri yosambira ndiyo gulugufe ndi ntchentche. Ndi kuphunzitsidwa nthawi zonse, mukhoza kuyimitsa minofu ya zofalitsa, mikono ndi miyendo.
Ngati mukufuna kudziwa momwe muyenera kusambira padziwe kuti muchepetse kulemera, ndiye akatswiri amalangiza kuti asankhe maphunzirowa. Njirayi imachokera pa mfundo yakuti ndikofunikira kuti ntchito yina ikhale yopambana komanso yopuma. Zimatsimikiziridwa kuti anthu omwe amasankha nthawi yophunzitsa amatha kuchepetsa kulemera kawiri mofulumira monga omwe amasankha kusambira. Nthawi yophunzitsira sayenera kukhala yoposa mphindi 15. Yambani ndi kutenthetsa, komwe kumachitika mofulumira. Pachifukwa ichi, ndi bwino kusambira kumbuyo, mu freestyle, komanso breaststroke ndi butterfly. Njira yophunzitsira ikuwoneka motere: masekondi 30. Ndikofunika kusambira paulendo wothamanga kwambiri komanso mwa njira ya butterfly, ndiye, mphindi 15. mu
Tsopano tiwona momwe tingasambira padziwe kuti tipewe kulemera. Nthawi yabwino kwambiri ndi ora limodzi. Pa nthawiyi, munthu ayenera kukhala akuyenda nthawi zonse. Ndikoyenera kudziwa kuti maselo oyamba amayamba kutentha patangotha theka la ola la maphunziro. Sikoyenera kuti tipite ku dziwe tsiku lililonse, kangapo pa sabata.