Ke alakaʻi a ka mea hoʻomaka no nā ʻauʻau ʻauʻau ʻokoʻa

Anter

• 4 Paʻi ʻAnuʻu Pono ʻoe e ʻike
• 1. Kuokoa
• 2. Paʻa hope
• 3. Breasttroke
• 4. Puʻupuʻu
• Nānā no

Inā he kauwela ʻaʻole paha, ʻo ka lele i loko o ka wai ʻauʻau kahi ala maikaʻi loa e kāwili i kāu hana hoʻoikaika kino, e lawe i ka ukana mai kou mau hui pū, a puhi i nā mea nui calorie me ka hoʻohana ʻana i nā mākala i kou kino.

ʻAʻole maopopo kahi e hoʻomaka ai? E noʻonoʻo i kēia i kāu alakaʻi i nā ʻauʻau ʻauʻau maʻamau loa - a pehea e hoʻopili ai iā lākou i kāu papa hana wai aʻe. (ʻAʻole makemake e hana i nā ʻūhā? E hoʻāʻo i kēia hoʻomaʻamaʻa wai ʻauʻau ʻole.)

4 Paʻi ʻAnuʻu Pono ʻoe e ʻike

Inā ua ʻimi ʻoe i loko o ka Olumepika kauwela, ua ʻike ʻoe i nā ʻehā ʻauʻau ʻauʻau ʻehā — freestyle, backstroke, umauma, a me butterfly — i ka hana. A ʻoiai ʻaʻole nānā ʻia kāu hahaupono e like me Natalie Coughlin's, kui i ke kumu a hōʻoiaʻiʻo ʻia ʻoe i ka hoʻomaʻamaʻa pepehi kanaka. (Ke mākaukau ʻoe i kēia mau ʻauʻau ʻauʻau, e hoʻāʻo i kekahi o kēia mau hana ʻauʻau no kēlā me kēia pae hoʻoikaika kino.)

1. Kuokoa

"ʻO Freestyle ka ʻoi loa o ka ʻauʻau kaulana," i ʻōlelo ʻia ʻo Julia Russell, C.P.T., he ʻauʻau ʻauʻau Olumepika ma mua a he kumu ʻauʻau a he mea hoʻomaʻamaʻa ma Life Time Athletic ma New York City. "ʻAʻole wale ia ka wikiwiki a me ka maikaʻi loa, akā ʻo ia ka maʻalahi hoʻi e haku."

Inā he hou ʻoe i ka ʻauʻau a makemake paha e hana i kahi hoʻoikaika paʻa i ka loko wai, he hahau nui loa ka freestyle e hoʻomaka ai ʻoe.'Auʻau manuahi ma kahi pae i ka pae ikaika no hoʻokahi hola, a ʻo ke kanaka 140 paona e puhi i luna o 500 mau calorie.

Pehea e hana ai i ka ʻauʻau manuahi:

• Eʻauʻau manuahi ʻoe i ke kūlana prone ākea (ʻo ia hoʻi ke alo i lalo i ka wai).
• Me nā manamana wāwae kuhikuhi, keʻehi aku ʻoe i kou mau wāwae i kahi neʻe wikiwiki a kūiki i luna a i lalo i ʻike ʻia ʻo ka 'flutter kick.'
• I kēia manawa, neʻe kou mau lima i kahi ʻano hoʻomau mau, hoʻololi: Hoʻokahi lima e huki i lalo o ka wai mai kahi kūlana lōʻihi (i mua o kou kino, bicep ma ka pepeiao) i kou ʻūhā, ʻoiai e hoʻi hou ana ka lima ʻē aʻe i ka kahili ʻana ma luna o ka wai mai kou pūhaka a i ke kūlana hoʻonui i mua ou.
• No ka hanu ʻana, hoʻohuli ʻoe i kou poʻo i ka ʻaoʻao o nā lima āpau e hoʻōla ana a hanu koke ma mua o ka hoʻohuli hou ʻana i kou alo i lalo. (ʻO ka maʻamau, e hanu ʻoe i kēlā me kēia ʻelua a ʻoi paha mau hahau.)

"ʻO ka ʻaoʻao paʻakikī loa o ka freestyle ka hanu ʻana," wahi a Russell. "Akā naʻe, maʻalahi ka hana ʻana me kahi kickboard." Kī ʻo Flutter ʻoiai e paʻa ana i kahi kikeke i mua ou a hoʻomaʻamaʻa e hoʻohuli i kou alo i waho a i waho o ka wai e hanu a ʻoluʻolu ʻoe. (Eia kekahi mau ʻōlelo aʻoaʻo ʻē aʻe e hana pono ai i kēlā me kēia ʻauʻau ʻauʻau.)

Hana nā mākala i ka wā freestyle: ke kumu, nā poʻohiwi, nā ʻāʻī, nā ʻāʻī

2. Paʻa hope

ʻO ke kumu o ka ʻaoʻao i luna i lalo i ka freestyle, backstroke kahi maʻi ʻauʻau maʻalahi kekahi e kaulana i waena o nāʻauʻau o nā pae akamai āpau, wahi a Russell.

ʻOiai puhi wale ke kanaka maʻamau ma kahi o 300 mau kalori i kēlā me kēia hola ʻauʻau backstroke, hāʻawi ka hahau i hoʻokahi perk nui: Noho ka maka i waho o ka wai, no laila hiki iā ʻoe ke hanu i kēlā me kēia manawa āu e makemake ai. "He mea maikaʻi loa ka backstroke inā makemake ʻoe i kahi manawa hoʻomaha," wahi a Russell. (Pili: Pehea kēia wahine e hoʻohana ai i ka ʻauʻau e hoʻomaʻemaʻe i kona poʻo)

Hoʻohui, hele a maʻalahi hoʻi i ka wā āu "makemake maoli e hoʻoikaika i kou abs a me nā mākala hoʻi," hoʻohui ʻo ia. Hoʻohui backstroke a freestyle i loko o ka ia auau workout a oe e ua hana i kou kino mai nā kihi.

Pehea e hana ai i ka ʻauʻau kua hope:

• ʻAʻau ʻoe i hope i kahi kū i luna (ʻo ia hoʻi he alo i luna i ka wai), no laila ka inoa 'backstroke.'
• E like me ka freestyle, keehi ʻoe i kou mau wāwae i kahi kī pōkole, paʻa mau i ka wā e neʻe ai kou mau lima i kahi ʻano kuʻina mau.
• I ka backstroke, huki ʻoe i hoʻokahi lima i loko o ka wai mai kahi kau ākea ma luna o kou poʻo a iho i kou ʻūhā, ʻoiai e hoʻi hou ana ka lima ʻē aʻe i ka neʻe ʻana o ka neʻe ʻana o ka pōʻai i ka lewa, mai kou pūhaka a kēlā kūlana hoʻolōʻihi.
• E kaʻa iki kou kino mai kēlā ʻaoʻao a i kēia ʻaoʻao i ka huki ʻana o kēlā me kēia lima i lalo o ka wai, akā noho kou poʻo i kahi kūlana kū i luna, ʻo ia hoʻi, ʻae, hiki iā ʻoe ke hanu maʻalahi e like me ka mea e pono ai.

Hana nā mākala i ka wā backstroke: nā poʻohiwi, nā glutes, a me nā hamstrings, me nā mea nui aʻe (keu hoʻi i hope) ma mua o ka freestyle

3. Breasttroke

ʻOiai ʻo ke ʻano o ka umauma umauma, he ʻokoʻa loa ia mai ke ʻano manuahi a me ke kua, hiki ke paʻakikī i ke kui, "e loaʻa iā ʻoe, loaʻa iā ʻoe no ke ola," wahi a Russell. "Ua like ia me ka holo kaʻa." (Pili: ʻO nā Aniani Gim maikaʻi loa no kēlā me kēia kūlana)

Ma muli o ka puhi ʻana o ke kanaka maʻamau i ka hilahila o 350 mau calories i kēlā me kēia hola ʻauʻau umauma umauma, ʻaʻole paha ia ʻo kāu mea e hele ai no kahi hoʻolālā ikaika. Eia nō naʻe, no ka mea, hoʻohana ʻo ia i kahi ʻano neʻe ʻokoʻa ma mua o ke ʻano manuahi a me ke kua, he ala maikaʻi loa ia e hoʻololi i nā mea a nānā i nā pūʻulu ʻiʻo like ʻole, wahi a Russell.

Hoʻohui, "inā kānalua ʻoe e hoʻopaʻa i kou hanu, maikaʻi loa ka umauma no ka mea hanu ʻoe i kēlā me kēia hahau," wehewehe ʻo ia. Hiki, hiki iā ʻoe ke hana me ka waiho ʻole ʻana i kou alo i ka wai (ʻoiai ʻaʻole iaʻenehana Pololei).

Pehea e hana ai i ka ʻauʻau umauma:

• E like me ka freestyle, ʻauʻau ʻoe i ka umauma i kahi kūlana prone ākea. Eia nō naʻe, i ka umauma, neʻe ʻoe ma waena o kahi ākea, kūlana streamlines (ke like kou kino me ka penikala ma lalo o ka wai, me nā lima a me nā wāwae i kīnā ʻia) a me kahi kūlana hoʻōla hou aʻe, kahi e huki ai ʻoe i kou kino mai ka wai e hanu. .
• Maʻaneʻi, hana kou mau wāwae i ka 'whip' a i ʻole 'frog' kiki e pili ana i ka huki ʻana i kou mau wāwae i loko o kou ʻōpū a laila hahau i kou mau wāwae i nā ʻaoʻao me ka neʻe ʻana a hiki i ka hui hou ʻana i kahi kūlana streamline. (Serious, kiʻi wale i nā wāwae rana.)
• I kēia manawa, neʻe kou mau lima i kahi hoʻohālike like, triangle-like pattern. Ke hoʻi hou kou mau wāwae i kāu glutes, kou mau lima (i hoʻolōʻihi ʻia i mua ou) kahili i mua, i waho, a laila huki i loko o kou umauma, e hana ana i kēlā ʻano triangle. I ka hana ʻana o kou mau wāwae i kā lākou kīkī rana, e pana hou ʻoe i kou mau lima i ko lākou kūlana lōʻihi a hana hou.
• I ka umauma, hanu ʻoe i ka hāpai ʻana i kou poʻo i ka huki ʻana o kou mau lima i loko o ka wai, a huki hou i kou alo i lalo i mua o kou alo.

Hana nā mākala i ka wā o ka umauma: umauma,pau loa nā ʻiʻo wāwae

4. Puʻupuʻu

Maliʻa paha ke nānā aku ke ʻano epic o nā hā ʻauʻau ʻehā, ʻo ka butterfly kekahi (ma kahi lōʻihi) ʻo ka paʻakikī loa ke haku.

"He neʻe ʻokoʻa loa ia," i wehewehe aku ai ʻo Russell. "Hoʻohui, hoʻohana ʻo ia i kēlā me kēia ʻiʻo i loaʻa iā ʻoe." ʻO ka hopena: ʻo kahi ʻauʻau ʻauʻau ʻaʻole ʻoi aku ka maikaʻi o ka ʻenehana, akā luhi loa, ʻoiai no nā pōmaikaʻi.

Ma muli o ka paʻakikī o ka butterfly, ua paipai ʻo Russell e haku i nā hahau ʻekolu ʻē aʻe ma mua o ka hoʻāʻo ʻana. Aia a hiki i laila, ʻike naʻe i kēia: He burn-calorie ʻoi loa kēia. ʻO ke kanaka maʻamau e puhi ana i ka 900 calories i ka hola ʻauʻau lele. "Hoʻonui maoli ia i kou puʻuwai ma laila," i ʻōlelo ʻo ia.

Pehea e hana ai i ka maʻi ʻauʻau butterfly:

• ʻO Butterfly, kahi e hana ʻia i kahi kūlana prone ākea, hoʻohana i kahi neʻe like ʻole ʻana i ka nalu ma kahi o kou umauma, a ukali ʻia e kou pūhaka, e hoʻomau mau i luna a i lalo.
• E hoʻomaka ʻoe ma kahi kūlana ma lalo o ka wai. Mai laila mai, hana kou mau lima i kahi kinikini hola ma lalo o ka wai i ka huki ʻana i kou puhaka, a laila puka i waho o ka wai a hoʻi hou i kēlā kūlana hoʻolōʻihi ma ke kaapuni ʻana i luna ma luna pono o ka ʻilikai.
• I kēia manawa, hana kou mau wāwae i ke kī 'dolphin', kahi e noho pū ai kou mau wāwae a me kou mau wāwae a pahu i luna a i lalo, me nā manamana wāwae. (Kiʻi i kahi huelo wahine.)
• I ka pepeke, hanu ʻoe e like me ka mea e pono ai ma ka hoʻokiʻekiʻe ʻana i kou poʻo i luna mai ka wai aʻo kou mau lima e hoʻōla ma luna o ka ʻili wai.

"Ke aʻo wau i ka pepepe, haki wau i ʻekolu mau ʻāpana," wahi a Russell. ʻO ka mea mua, hoʻomaʻamaʻa i ka neʻe ʻana o ka neʻe o ka ʻoki ʻana i kou umauma a me kou pūhaka i luna a i lalo, i mea e ʻike ai i ka mele. A laila, hoʻomaʻamaʻa i ke kikipā Dolphin. Ke hoʻopau ʻoe i kēlā, e hana i ka neʻe ʻana o ka lima ma mua o ka hui ʻana. (BTW, ua maopopo iā ʻoe hiki iā ʻoe ke lawe i nā papa hoʻoikaika kino mermaid ʻoiai ʻoe e hoʻomaha ana?)

Hana nā mākala i ka wā o ka butterfly: ʻo lākou āpau (ʻo ia hoʻi ke kumu, ka ʻaoʻao haʻahaʻa, a me nā bipi keiki)

Nānā no