Yin iyo wasa ne na solo inda mahalarta dole ne su motsa jikinsu duka cikin (ta) ruwa. Ashe bai zama mai sauƙi ba? A hakikanin gaskiya, shawo kan ja da ruwa ke haifarwa saboda dankowar sa yana daukar aiki mai yawa. Yayin da za ku iya jin sauƙi a cikin ruwa, ja ba zai taba barin tsokoki su huta yayin motsi ba. Wannan yana ba da damar yin amfani da tsokoki ba tare da sanya damuwa akan haɗin gwiwa ba.
Ko kuna son koyon yadda ake iyo don gasa, motsa jiki, ko aminci, yana da kyau ku koyi salo daban-daban na ninkaya da bugun jini yayin da kowannensu ke ba da fa'idodi daban-daban a yanayi daban-daban. Don gasa, iyawar za ta ba masu iyo damar yin gasa a cikin abubuwa da yawa. Don motsa jiki, ana amfani da tsokoki daban-daban don bugun jini daban-daban, don haka koyan duk bugun jini yana ba da cikakkiyar motsa jiki. Don aminci, ana iya amfani da bugun jini daban-daban dangane da haɗarin wani yanayi.
Anan akwai nau'ikan salon ninkaya da bugun jini.
1. Rarrafe gaba (Freestyle)
Rarrafe gaba, wanda kuma ake kira freestyle swimming, shine nau'in ninkaya mafi sauri kuma mafi inganci wanda mutum yake yin iyo da jikinsa a mike yana tafiya gaba cikin ruwa. Bugu da ƙari, shi ne mafi mashahuri nau'i na ninkaya tun da kowane mafari ya fara da freestyle kuma ya ci gaba zuwa wasu hanyoyi. Gabaɗaya akwai ƴan ƙa'idodin da ke aiki yayin gasa na kyauta.
Nisa a cikin tseren 'yanci yakan bambanta daga mita 50 zuwa mita 1,500. Game da fa'idodin, ƙwararrun wasan ninkaya suna ba da shawarar farawa da salon motsa jiki tunda yana ba da cikakken motsa jiki ga jiki kuma yana ba mutum damar yin nisa mai tsayi tare da ƙarancin kuzarin da ake kashewa ta hanyar amfani da bugun bugun gaba. Anan ga yadda ake yin bugu na gaba:
Motsin jiki
- Jiki yana cikin matsayi a kwance, yana fuskantar ƙasa a cikin ruwa, a lokacin freestyle.
- Shugaban kullum yana cikin tsaka tsaki kuma yana juyawa kawai don numfashi a kowane bangare.
- Don yin iyo gaba a cikin ruwa, jiki yana mirgina daga gefe zuwa gefe.
Motsin makamai
- Hannu ɗaya yana farawa da farko yayin da ɗayan yana murmurewa a ƙarƙashin ruwa.
- Ana yin zazzage ƙasa ta hanyar runtse hannun gaba da ɗaga gwiwar hannu. Ana amfani da hannu na sama don motsawa gaba da baya.
- Hannu ɗaya yana jan ruwan a yayin sharewa. Juyawa ya biyo baya, tare da wani hannu yana matsawa ruwa.
- Hannun gaba yana shakatawa lokacin da hannaye suka yi gaba yayin farfadowa.
Ƙafafun motsi
- Ana amfani da shura mai shuɗi a cikin freestyle. Yana nufin ƙafafu waɗanda aka shimfiɗa kuma suna motsawa da sauri.
- Kick ɗin jujjuyawa yana canzawa tsakanin kwatance biyu. A cikin tsayayyen aiki, ƙafa ɗaya yana tashi yayin da ɗayan ya sauko.
2. Ciwon baya
Ciwon baya, wanda kuma aka sani da rarrafe na baya, shine madaidaicin iyaka da rarrafe na gaba (freestyle). Harry Hebner ya shahara da bugun baya. A gasar Olympics ta 1990 a St. Louis, an gane baya-bayan nan a matsayin gasar ninkaya mai gasa. Wahalar numfashi yayin yin iyo na gaba yana ɗaya daga cikin mahimman dalilan gano sa. Sakamakon haka, ciwon baya ya zama kishiyarsa ta polar, don haka ana kuma san shi da rarrafe baya. A cewar masana, ciwon baya yana taimakawa wajen inganta yanayin jiki. Anan ga yadda ake yin bugun motsa jiki na baya:
Motsin jiki
- An juya gawar a baya kuma tana shawagi a kwance.
- Bayan motsin hannu, jiki yana mirgina daga wannan gefe zuwa wancan.
- Yayin da fuskar ke sama, kai ya tsaya tsaka tsaki.
Motsin makamai
- Ana tura ruwa baya tare da mika hannu.
- Motsin yana cikin siffar S.
- Hannu suna tafiya daga wannan hips zuwa wancan yayin farfadowa.
- A lokacin gyaran gyare-gyare, makamai suna tsaye.
Ƙafafun motsi
- Flutter kick wata dabara ce ta ninkaya da ake amfani da ita lokacin ninkaya ta baya.
- Madadin bugun sama-ƙasa cikin kwatance a tsaye tare da ƙafafu masu nuni.
3. Ciwon nono
Yana iya zama abin mamaki a gare ku, amma abin da zan gaya muku gaskiya ne. Daga cikin nau'ikan shura da salon ninkaya daban-daban, bugun nono ya fi shahara. Jikin mai ninkaya yana fuskantar ruwa yayin da kansa yake sama. A sakamakon haka, numfashi yana da sauƙi. Daga cikin duka bugun jini, yawancin masu farawa da masu ninkaya na yau da kullun sun fi son bugun nono.
Bugawar nono shine bugun jini mafi saurin ninka, bisa ga wata kididdiga mai ban sha'awa. Don haka, idan kuna neman hanyar nishaɗi don yin iyo, zaɓi bugun nono. A cewar masana harkar motsa jiki, bugun nono wani motsa jiki ne na zuciya da jijiyoyin jini da ke karfafa zuciya da kuma kara zagayawa jini. Ga yadda ake yin buguwar buguwar nono:
Motsin jiki
- Yayin ninkaya na bugun nono, yanayin jikin ku yana canzawa koyaushe. Lokacin da mutum ya fara yin iyo, yana motsawa daga kwance zuwa karkata.
- Jiki yana ɗaukar kusurwa 45-digiri sama da ruwa yayin da jiki ke tafiya gaba a cikin ruwa.
- Duk cikin aikin yin iyo, kai yana daidaitawa tare da jiki.
Motsin makamai
- Hannun suna miƙa gaba da farko.
- Hannu suna motsawa waje tare da ja na farko, sannan baya, kuma a ƙarshe zuwa ƙasa.
- Hannun hannu suna miƙewa zuwa matakin ruwan kafada.
- Hannu suna matsawa juna a ƙarƙashin ƙirji yayin da hannayen ke tafiya a baya.
Ƙafafun motsi
- Ana amfani da bugun kwadi ko bugun bulala a bugun nono.
- Ana shimfiɗa ƙafafu yayin lokacin cire hannu.
- Gwiwoyi sun durƙusa kuma su tafi zuwa hips bayan haka.
- Yayin ninkaya na bugun nono, ƙafafu suna tafiya gaba da baya.
4. Bugawar malam buɗe ido
Bugawar malam buɗe ido shine sabon sabon salo na kowane nau'in wasan ninkaya da salo. Ya fara ne a matsayin jujjuyawar bugun ƙirjin a 1933. Sydney Cavil, ɗan wasan ninkaya na Australiya, an lasafta shi da yada wannan bugun jini. Saboda duka hannaye da ƙafafu na ja / turawa lokaci guda, bugun malam buɗe ido yana da sauri a matakin kololuwa fiye da Freestyle.
A lokacin lokacin dawowa, duk da haka, bugun jini yana raguwa. A sakamakon haka, bugun malam buɗe ido ya zama dabarar ninkaya a hankali gabaɗaya. Mafi tsananin bugun jini a cikin ninkaya, a cewar masana, shine mafi kyawu don ingantacciyar yanayin kwantar da jiki da ƙarfafa tsoka. Ga yadda ake yin buguwar malam buɗe ido:
Motsin jiki
- Yayin da ake fara iyo, jiki zai fara shawagi a kwance akan kirji.
- Kai ko da yaushe yana cikin layi tare da jiki tare da fuska a cikin ruwa.
- Motsi-kamar kalaman suna faruwa lokacin da jiki ya ɗauki gudu.
Motsin makamai
- Hannu suna shiga daya bayan daya yayin da jiki ya warke.
- Hannun hannu sun miƙe tsaye na ɗan gajeren lokaci saboda faɗuwar ƙirji.
- Lokacin da tafin hannu da hannaye suke cikin layi suna nuna baya, ana kiransa kama.
- Sa'an nan akwai akai-akai a cikin-shara da kuma fitar da.
- A ƙarshe, saki da farfaɗowa suna taimakawa jiki wajen hutawa.
Ƙafafun motsi
- Ana amfani da bugun dolphin a cikin buguwar malam buɗe ido.
- Mutum ya fara aikin bulala na ƙafafu da ƙafafu masu nuna alama.
- Ƙafafun suna motsawa a kulle tare da hips yayin da suke tashi.
- Zagayowar ta ci gaba, tare da ƙafafu suna bin hips yayin da suke daidaitawa, kafafu suna yin motsi na bulala, da sauransu.
5. Tashin hankali
Hanyar bugun gefe tana cika lokacin da jikin mai ninkaya ya jingina a gefe guda yayin da yake motsi da motsin hannu da ƙafafu masu asymmetric. Ana amfani da shi don yin iyo mai nisa. An lura da masu iyo suna amfani da wannan hanyar don shakatawa bayan dogon sa'a na ninkaya. Har ma mafi kyau, ana amfani da bugun gefe azaman dabarar ceton rai tare da taka tsantsan.
Kwararru a fannin wasan ninkaya suna inganta fasahar bugun gefe, suna ganin cewa sanin ta na iya ciyar da matasa masu ninkaya zuwa wani matsayi a wasanni, domin yana ba da sassaucin da ake bukata. Har zuwa kwanan nan, yawanci ana la'akari da cewa yin iyo ko ciki shine fasaha mafi sauri; duk da haka, wannan ra'ayi ya tabbatar da ƙarya. A yanzu an san bugun gefe a matsayin mafi kyawun fasaha, kuma matasa masu ninkaya za su yi kyau su yi shi yadda ya kamata. Ga yadda ake yin dabarun ninkaya na gefe:
Motsin jiki
- Mai ninkaya ya fara da kishingiɗa a gefe guda tare da baje kafafu.
- Hannu na sama a kwance a gefen jiki.
- Rabin fuskar yana nutsewa, kuma kai yana daidaitawa da kashin baya.
Motsin makamai
- Ƙarƙashin hannu yana mayar da baya a kan ruwa, lanƙwasa a gwiwar hannu.
- Ana yin shuru tare da dabino yana fuskantar sama sannan hannu ya kai gaban kirji.
- Hannu na sama yana matsawa ruwa yayin da hannun na ƙasa ya koma gaba.
Ƙafafun motsi
- Ana amfani da bugun almakashi a gefe.
- Ƙafa na sama an lanƙwasa, kuma an kawo gwiwa da ƙafa zuwa kirji.
- Ƙafar ƙasa sannan ta lanƙwasa, ƙafar kuma tana zamewa zuwa bayan jiki.
- Yana da mahimmanci a sami daidaituwar daidaitawa tsakanin hannuwa da ƙafafu.
6. Tukur
Trudgen salo ne na ninkaya mai suna John Trudgen dan kasar Ingila. Ana kuma san shi da bugun jini na tsere. Wannan bugun jini wani bambance-bambancen bugun gefe ne. Wannan hanya ta musamman ta taimaka wa Yohanna ya zama ɗan tsere mafi sauri a zamaninsa. Tsayawa a kan kirjinsa tare da dauke kai sama sama, John ya firgita masu kallo ta hanyar karkatar da kowane hannu a madadin ruwa tare da yin bugun nono daya a kwance a kowane zagaye na hannayensa har jikinsa ya tashi ya ci gaba da tsalle-tsalle. Ga yadda ake yin trudgen swimming strokes:
Motsin jiki
- Daga ciki zuwa gefe, jiki yana motsawa.
- Ya kamata a kasance a ƙarƙashin saman ruwan.
- Sai kawai bugun hannu da numfashi ya sa jiki ya tashi.
Motsin makamai
- Ya kamata gaɓoɓin hannu su fito daga ruwa kawai.
- An karkatar da gwiwar hannu zuwa ƙasa.
- An baje makamai a gabanka, dabino suna fuskantar ƙasa.
- Don ci gaba, hannaye suna juya ruwa zuwa baya.
Ƙafafun motsi
- Ƙafafun suna musanya tsakanin almakashi da bugun dolphin.
- A kan jirgin sama a kwance, ƙafafu suna tare.
- An ɗaga ƙafafu har zuwa saman ƙugiya.
- Lokacin da hannaye suka yi tafiya zuwa gaba, ana kiran shi harbin almakashi.
- Lokacin da bugun hannu ya ci gaba, ƙafafu suna haɗuwa a cikin bugun dabbar dolphin.
7. Yaki a gefe
CSS (yaƙin gefe guda) shine bambancin daidaitaccen bugun gefe. Sojojin ruwa na Amurka ne suka fara amfani da shi. Tsohon Navy SEAL Stew Smith (CSCS) da Terry Laughlin na Total Immersion Swimming, musamman, sun kasance kayan aiki a cikin ƙirƙira wannan bugun jini. A cewar masana, shi ma yana da inganci da natsuwa, kuma yana hade da juzu'i, rarrafe gaba, da bugun nono. Don ɗaukar kayan aiki masu nauyi a ƙarƙashin ruwa, Rundunar Sojojin Ruwa ta Amurka tana horar da dabarun yaƙi. Anan ga yadda ake yin dabarun ninkaya na yaƙi:
Motsin jiki
- Karkashin ruwa, jiki ya kamata ya zama lebur.
- Jiki yana motsawa zuwa kowane gefe don numfashi yayin iyo.
- Jiki ya kamata ya kasance kusa da farfajiya kamar yadda zai yiwu.
Motsin makamai
- A duk lokacin bugun jini, duk motsin hannu yana faruwa a ƙarƙashin ruwa.
- A cikin matsayi mai sauƙi, hannayensu sun baje tare a kan kai.
- Ana saukar da kafadu don taimakawa a jujjuya jiki daga wannan gefe zuwa wancan.
Ƙafafun motsi
- A lokacin yaƙin gefe, ƙafafu suna yin aiki mafi girma.
- Babban burinsa shine ciyar da jiki gaba da sauri.
- Almakashi yana fara motsin ƙafafu.
- Kafar da ke kusa da ƙasa tana jan jiki gaba, yayin da ƙafar ƙasa ta shimfiɗa jiki baya.
8. Snorkeling
Snorkeling wani nau'in iyo ne lokacin da mutum ya cika sutura. Yana da ƙarin wasanni na nishaɗi. Ana buƙatar abin rufe fuska na ruwa, gami da bututu (snorkel) kuma akai-akai ana haɗa su tare da saitin fins. Abin rufe fuska yana ba da damar hangen nesa a ƙarƙashin ruwa, snorkel yana taimakawa wajen numfashi lokacin da aka nutsar da shi cikin ruwa, kuma filayen ninkaya suna ba da damar motsi cikin sauƙi.
Snorkeling baya buƙatar kowane takamaiman horo ko motsa jiki mai yawa. Mutane da yawa suna kwatanta shi da nutsewar ruwa; duk da haka, scuba ya fi snorkeling zurfi, wanda ke buƙatar mutum ya yi iyo a kusa da saman. Ana yin snorkeling da farko a kusa da shingen reefs, tsibirai, da cays. Anan ga yadda ake yin buguwar snorkeling:
Motsin jiki
- A cikin matsayi na kwance, jiki dole ne ya kasance madaidaiciya.
- Ya kamata a yi iyo tare da kai ƙasa a cikin ruwa.
- Domin ana yin numfashi ta hanyar snorkel, jiki ba ya juya zuwa kowane bangare.
Motsin makamai
- Yana farawa da hannu ɗaya ya kai ƙarƙashin ruwa yayin da ɗayan ya murmure.
- Ana yin zazzage ƙasa ta hanyar runtse hannun gaba da ɗaga gwiwar hannu.
- Ana amfani da hannu na sama don motsawa gaba da baya.
- Hannu ɗaya yana jan ruwan a yayin sharewa. Juyawa ya biyo baya, tare da wani hannu yana matsawa ruwa.
- Hannun gaba yana shakatawa lokacin da hannaye suka yi gaba yayin farfadowa.
Ƙafafun motsi
- Ana amfani da bugun bugun daga kai, kamar yadda yake a cikin freestyle. Yana nufin ƙafafu waɗanda aka shimfiɗa kuma suna motsawa da sauri.
- Kick ɗin jujjuyawa yana canzawa tsakanin kwatance biyu.
- A cikin tsayayyen aiki, ƙafa ɗaya yana tashi yayin da ɗayan ya sauko.
9. Fins na ninkaya
Fins na ninkaya ya ƙunshi yin iyo da fins ko dai a saman ruwa ta amfani da snorkel tare da ko dai monofins ko biffins ko ƙasa tare da monofins ko dai ta hanyar riƙe numfashi ko tare da kayan buɗaɗɗen ruwa. Ga yadda ake yin dabarun ninkaya na fins:
Motsin jiki
- Ana buƙatar ingantaccen tsarin jiki don wannan hanyar.
- Ya kamata shugaban ya kasance yana nuni zuwa ƙasa.
- Don kiyaye numfashin da ya dace, dole ne jiki ya motsa daga gefe zuwa gefe.
Motsin makamai
- Makamai suna aiki kamar yadda suke yi a cikin freestyle.
- Yana farawa da hannu ɗaya ya kai ƙarƙashin ruwa yayin da ɗayan ya murmure.
- Ana yin zazzage ƙasa ta hanyar runtse hannun gaba da ɗaga gwiwar hannu.
- Ana amfani da hannu na sama don motsawa gaba da baya.
- Hannu ɗaya yana jan ruwan a yayin sharewa. Juyawa ya biyo baya, tare da wani hannu yana matsawa ruwa.
Ƙafafun motsi
- Horon kafa shine mafi mahimmancin al'amari na ninkaya fins.
- Don ciyar da jiki gaba, ƙwanƙwasa ƙwanƙwasa ƙwanƙwasa ana murɗa su a cikin ruwa.
- Aikin kafa wanda ya daidaita kuma ruwa yana taimakawa fins a cikin aikinsu.
10. Yin iyo
Ainihin rawar motsa jiki ne wanda mai ninkaya ke gudanar da aikin a cikin ruwa. Yana ba jiki ƙarin sassauci, yana sa sauran nau'ikan motsa jiki na ninkaya sauƙi don ƙwarewa. Corkscrew wani nau'in salon salo ne kuma matasan baya. Yana ci gaba da bugun bugun zuciya uku, sannan bugun bugun baya uku. Anan ga yadda ake yin shagunan ninkaya na corkscrew:
Motsin jiki
- Ganin haɗuwa da nau'i biyu masu adawa, jiki yana motsawa da yawa daga gefe zuwa gefe.
- Ana iya yin iyo a baya ko ciki.
- Dangane da salon canzawa, yanayin kai yana canzawa.
Motsin makamai
- Idan jiki ya fara shawagi a kan cikinsa, hannaye suna farawa da farko.
- Jiki yana juyawa zuwa bayansa bayan bugun hannu uku na gaba.
- Hannun sai su bi aikin hannu na baya sau uku a jere.
Ƙafafun motsi
- Ana amfani da kick mai yawa akai-akai a cikin iyo.
- Ci gaba da yin shura yana taimakawa wajen kiyaye daidaiton daidaito.
Kammalawa
Kamar yadda yake tare da kowane wasa, hanya mafi kyau don haɓakawa ko zama babba shine tare da aiki tuƙuru da aiki. Ɗaukar darussan wasan ninkaya wuri ne mai kyau don farawa, ba tare da la'akari da shekaru ko matakin fasaha ba. Kuma mafi mahimmanci, ciyar da lokaci mai yawa kamar yadda za ku iya a cikin ruwa. Akwai fasaha guda biyar waɗanda ke da mahimmanci ga kowane mai iyo ya sani:
- Dabarar numfashi.
- Tafiya da fuskarka a cikin ruwa.
- Yadda ake daidaita sassan jiki daban-daban yayin motsi.
- Salon bugun jini/dabarun iyo.
- Ruwa.