Kusambira ndi njira yodziyendetsa yokha m'madzi, kapena madzi ena, nthawi zambiri pofuna kusangalala, masewera, masewera olimbitsa thupi, kapena kupulumuka. Locomotion imatheka kudzera m'mayendedwe ogwirizana a miyendo ndi thupi kuti akwaniritse hydrodynamic thrust yomwe imapangitsa kuyenda kolowera. Anthu amatha kupuma pansi pamadzi ndikuyamba kusambira mozama mkati mwa milungu ingapo atabadwa, kuti apulumuke.
Chifukwa chakuti ndizochepa komanso zosinthika kwambiri, kusambira nthawi zambiri kumatchulidwa ngati masewera olimbitsa thupi pafupifupi aliyense, kuphatikizapo othamanga ovulala, amayi apakati ndi akuluakulu. Ngakhale kuti kusambira kuli ndi ubwino wambiri m'thupi ndi m'maganizo, pali zoopsa zosiyanasiyana zomwe zimapezeka posambira. Osambira amakhala pachiwopsezo cha kusachita bwino chifukwa cha mantha komanso kutopa, zomwe zimatha kufa chifukwa chakumira. Zimenezi sizikutanthauza kuti muziopa madziwo. M'malo mwake, kukhala wodekha kumakutetezani.
Nawa malamulo achitetezo omwe angakuthandizeni kupewa ngozi mkati ndi kuzungulira madzi.
1. Musamasambire nokha
Pezani chitetezo mu manambala. Kaya muli padziwe la anthu onse kapena kugombe, pezani mnzanu woti mupite nanu. Kusambira kokha n’koopsa chifukwa pamakhala nthawi zina pamene mungakhale m’madzi. Ngati muli nokha, palibe amene angakuthandizeni. Ngakhale kuti ndiwe wabwino, musamasambira nokha chifukwa nthawi zonse ndizotheka kufa kumapeto kwa dziwe. Chifukwa chiyani? Chifukwa mukamamira m'madzi, mumapuma. Ndipo kusowa kwa kupuma kumakhudza ubongo ndipo ukhoza kutseka.
Iwe umangofa monga choncho, chifukwa mpweya kulibe. Mutha kuganiza kuti ndinu omasuka kupuma koma mukufa. Ngakhale kwa akatswiri osambira, simuyenera kusambira nokha. Payenera kukhala winawake; sudziwa chomwe chimachitika. Ngati mukusambira ndi ana, ayang'aneni nthawi zonse; Kumira kumatha kuchitika mwachangu komanso mwakachetechete. Njira yabwino kwambiri: Sankhani munthu wamkulu wosakwatiwa kuti aziyang'anira popanda zododometsa, wotchedwa wosamalira madzi.
2. Dziwani zakuya ndi zakuya
Osagwera m'madzi pokhapokha mutatsimikiza kuti ndi akuya mokwanira komanso opanda zopinga. Kuvulala kwakukulu kwamutu ndi msana kumachitika pamene anthu amadumphira mutu m'madzi ndikugunda pansi. Mutha kufa ziwalo kapena kupitilira apo. Nthawi zonse onetsetsani kuti mukudziwa komwe kuli kozama ndi kozama, kuti mutha kusiyanitsa. Izi zili choncho chifukwa posambira, anthu ambiri amatseka maso awo.
Mutha kutsegula maso anu mukakhala kumapeto kwakuya ndikuyamba kudabwa kuti mutani. Nthawi yomwe umayamba kudzifunsa mafunso amtunduwu, ndipamene mantha amalowa, ndipo mantha akangolowa, ndipamene kumizidwa kumatsatira. Mukakhala m'madzi, zindikirani matabwa odumphira pansi, ma slide ndi zina zofananira. Khalani kutali ndi malo omwe ali pansi pawo, kuopera kuti wosambira wina angakumenyeni kuchokera pamwamba.
Lingaliro lanu la dziwe losambira likhoza kukhala mtundu wa Olimpiki momwe amuna ndi akazi othamanga amathamangira ndikupikisana ngati nsomba m'madzi. Komabe, si mbali zonse za dziwe zomwe zili zoyenera kulowamo. Malingana ngati ndinu okonda kusambira, mukhoza kusambira kulikonse mu dziwe. Wothandizira kusambira samayang'ana zozama kapena zozama. Anthu ayenera kuphunzira zambiri pazigawo zoyambirira za dziwe losambira komanso kumvetsetsa zakuya ndi zozama.
3. Osachita mantha
Zochitika zambiri zakumira m'madziwe zimachitika chifukwa cha mantha ndi kuponya manja ponseponse. Komabe, ngati mumada nkhaŵa ndi kanthaŵi kochepa, yesetsani kukhala chete. Kudekha kumathandiza munthu kuyandama m'madzi akuya kulikonse. Kuchita mantha kumangothandiza madzi kukuphani. Nthawi zonse khalani pansi ndikupumula. Madzi adzakunyamulani nthawi zonse. Mukakhala omasuka, m’pamenenso kusambira kumakhala kosavuta komanso kumakhala kosavuta kuyandama.
Mudzayandama nthawi zonse mukamasuka; osachita mantha mopitirira. Mantha amenewo ndi amene amakupangitsani kumira. Mutha kugona pamadzi mukuyang'ana kumwamba, ndiye kuti madzi amakunyamulani nthawi zonse. Mukangoyamba kumenyana ndi madzi, adzamenyana nanu. Ngati ndikumapeto kwakuya komwe kumapangitsa mtima wanu kupopa molimba, ganizirani izi: Sipatali kwambiri momwe mukuganizira.
Kungoti simungathe kukhudza pansi sizikutanthauza kuti mudzamira pamenepo. Sungani zinthu moyenera pokankhira kukhoma, ndipo ganizirani kuti mutha kudumpha pansi ndikudumphira kumbali ngati mukufunikira. Ngati muli pamwamba pa madzi, yang'anani pa kupuma kwanu kuti mutonthoze mitsempha yanu. M'madzi, zingathandize kuwomba thovu m'malo mopumira.
4. Khalani chete
Mukakhala pafupi ndi madzi, samalani nthawi zonse. Ife sitiri nsomba. Ngati mwatopa kwambiri, mwatenthedwa kapena mukuzizira kwambiri, musatuluke m'madzi zonse. Kupanda kutero, dzikonzekereni ndi njira zomwe muyenera kuchita mukatopa, monga kuyandama: Sungani mutu wanu mmbuyo ndi m'mimba, pumulani ndikupuma. Pezani makwerero ndi khoma ndikukhala pafupi ndi mbali momwe mungathere. Mwanjira imeneyo, ngati mukutaya mpweya kapena mantha, mumadziwa komwe mungapite. Madzi aliwonse omwe mumawawona ndi owopsa. Khalani osamala nthawi zonse, ngakhale zitakhala zosazama.
5. Khalani hydrate
Kungomira m’madzi sizikutanthauza kuti simukutuluka thukuta. Ngakhale madzi angapangitse kutentha kwa thupi lanu kukhala kozizira pang'ono, mudzatuluka thukuta ngati mukugwira ntchito molimbika mokwanira. Imwani mu botolo lamadzi pafupipafupi kuti muwonjezere madzi anu.
6. Osadya mukamasambira
Ngati mukusambira kwautali wokwanira - nenani, 5K kapena 10K - mungafune kuwonjezera mafuta ndi barani yamagetsi kapena nthochi pakati. Ingotulukani kaye m'madzi. Kudya pamene mukusambira kumabweretsa chiopsezo chotsamwitsidwa. Momwemonso, kutafuna chingamu (osatchula chisokonezo chomwe chimapangitsa ngati chigwera pakati pa sitiroko). Komanso musamasambire mutaledzera. Pali chiopsezo cha imfa ngati wina wapita kusambira ataledzera. Mowa ndi madzi sizisakanikirana.
7. Tsatirani malamulo
Malo aliwonse osambira ali ndi malangizo ake. Kudzakhala kupusa kuwanyalanyaza. Mphepete mwa dziwe nthawi zonse imakhala ndi malamulo ndi malangizowo. Nthawi zonse aziikidwa pamalo ooneka bwino komanso pamalo amene aliyense angathe kuona ndi kuwerenga. Werengani malamulo aliwonse omwe amaikidwa kapena kufotokozedwa ndi opulumutsa anthu - ndikuwatsatira. Iwo ali pamenepo kuti ateteze aliyense.
8. Pezani katswiri kuti akuphunzitseni
Anthu ambiri amadziwa kusambira m’maganizo mwawo. Ndipotu aliyense amene mungakumane naye amakuuzani kuti amadziwa kusambira. Koma izo nzolakwika kwambiri. Khalani owona kwa inu nokha ndipo nthawi zonse chitani zomwe mukutsimikiza. Ngati simukudziwa kusambira, musayese. Madzi nthawi zonse amaganiza kuti aliyense wolowa mkati mwake amadziwa kusambira. Choncho, musayese kusambira ngati mukudziwa bwino kuti simukudziwa. Ndibwino kuti aliyense aphunzire kusambira, chifukwa ndi luso la moyo.
Ngati simuli wodziwa kusambira - makamaka ngati muli ndi mantha kapena nkhawa pamadzi - musamayende osakonzekera. M’malo mwake, lembani maphunziro a kusambira. Kumeneko, muphunzira luso lachitetezo monga kugudubuza, kuyandama ndi kupondaponda madzi, kuwonjezera pa malangizo aukadaulo pa zikwapu monga freestyle ndi butterfly. Kusambira kodzaza ndi ulendo kwa ana m'mitsinje, nyanja, nyanja ndi malo ena amadzi sangapereke luso lokwanira kuti apulumuke akumira.
9. Phunzirani luso lotenga ndi kugwira mpweya
Munthu wosambira bwino amapuma mozama, n’kudumphira m’dziwe, n’kukatulutsa pang’onopang’ono m’madzi, kenako n’kubwereranso pamwamba kuti akapumenso mpweya wina asanabwerere. Mukapuma kwambiri, mumalowa m'madzi mutagwira. Koma simungathe kuigwira kwa nthawi yayitali.
10. Chiwalo chosasunthika sichingakuwonongeni
Mukudziwa, kukoka kwa minofu kumangokhudza mwendo umodzi wokha. Koma pakusambira, mutha kusambira ndi miyendo yokha kapena manja okha. Sikoyenera kuti muzichita zonse ziwiri. Chifukwa chake, miyendo yanu imatha kupindika koma mutha kugwiritsa ntchito manja anu popita ku chitetezo. Munthu ayenera kuphunzitsidwa bwino kwambiri moti ngakhale atakhala kuti alibe chubu cha rabara kapena chipangizo choyandama, akhoza kusambira bwinobwino. Nthawi zonse muyenera kudziwa momwe mungapulumukire m'madzi kapena popanda zoyandamazo chifukwa zimatha kukupezani kulikonse; mwina kusefukira kapena chinachake.
11. Sewerani bwino
Osamukankhira kapena kukankhira aliyense pafupi kapena m'madzi, ngakhale ngati nthabwala. Simudziwa ngati angathe kusambira bwino. Ndipo ngati inuyo si munthu wodziwa kusambira molimba mtima kapenanso opulumutsa anthu, mungawapulumutse bwanji? Komanso, si bwino kuti roughhouse pafupi konkire kapena zolimba simenti kuzungulira dziwe; ndizosavuta kuti mitu igunde pansi. Monga ngati zimenezo sizingakhale zoipa mokwanira, ngati wina amenya mutu wake ndi kugwera m’madzi, iye sangakhoze kutulukamo. Ndicho chifukwa china choyendera, osati kuthamanga, kuzungulira sitimayo.
12. Yang'anani nyengo
Mphepo yamkuntho imakhala yoopsa kwambiri kwa osambira. H2O amapanga kondakitala wangwiro, kotero ngati mphezi igunda pamadzi otseguka, magetsi amafalikira pamwamba. Siyani kusambira ngati kuli mphezi kapena mabingu ngakhale kutali kwambiri. Monga lamulo, muyenera kudikirira osachepera theka la ola mphenzi ikuwombera musanalowenso m'dziwe. Simuyenera ngakhale kusambira m’nyumba mumkuntho. Zamakono zimatha kudutsa mawaya kapena mapaipi, kupanga maiwe, mashawa azipinda zotsekera komanso zida zamagetsi ngati zowumitsira tsitsi kukhala zowopsa. Sungani kusambira kwanu kwa tsiku ladzuwa.
Mfundo yofunika
Mofanana ndi ntchito ina iliyonse, kusambira kumafuna kuti muzikumbukira malire anu. Samalani malamulo otetezera pamene mukusambira kuti musawonongeke. Muyenera kudziphunzitsa moyenerera mothandizidwa ndi mphunzitsi kuti mukwaniritse luso lofunikira kuti muzichita popanda kuthandizidwa.