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Cách tự học bơi nhanh nhất hiệu quả

Thảo luận trong 'Kỹ năng sống' bắt đầu bởi thaokimthanh, 18/5/17.

Lượt xem: 13,216

  1. thaokimthanh

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    Dưới đây là 5 bài tập cơ bản hướng dẫn cho những người mới tập bơi:

    Lưu ý: Trước khi xuống bể bơi, cần có những bước khởi động cơ bản giúp mềm dẻo cơ bắp, các khớp xương hoặc đi bộ vài vòng quanh bể bơi để làm nóng cơ thể.

    Bài tập số 1: Nín thở lâu ở phía dưới mặt nước


    [​IMG]


    Động tác này rất quan trọng. Bạn cần tập nín thở dưới nước càng lâu càng tốt, ít nhất từ 10 đến 20 giây. Nếu không có huấn luyện viên, bạn hãy tự tập bằng cách nắm tay vào thành bể, hít một hơi thật sâu, ngồi xuống để cho đầu chìm dưới mặt nước, nín thở càng lâu càng tốt.

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    - Nếu không có huấn luyện viên, bạn hãy nắm tay vào thành bể hoặc chống vào gối, gập người lại, mặt úp xuống nước thổi hết không khí ra thành bong bóng trong nước (tức là thở ra).

    - Sau đó, bạn hãy ngẩng đầu lên khỏi mặt nước hoặc nghiêng đầu qua một bên, há miệng hít vào bằng miệng và mũi. Lưu ý nên hít vào bằng miệng để tránh nước vào mũi gây sặc.

    Đơn giản hơn: Bạn hãy nắm tay vào thành bể, hụp xuống nước, thổi bong bóng ra hết, sau đó nổi lên khỏi mặt nước, há miệng hít hơi vào. Lặp lại liên tục như thế cho đến khi thuần thục.

    Động tác hít thở này ảnh hưởng trực tiếp đến an toàn của bản thận, bạn nên cẩn thận và học đúng cách để tránh vị ngạt nước

    Bạn có thể tham khảo các kỹ thuật thở:

    - Kỹ thuật thở trong bơi ếch
    - Kỹ thuật thở trong bơi sải

    Bài tập 3: Tập nổi dưới nước




    Hãy đứng ở khu vực hồ có mực nước ngang bụng, hít vào thật sâu rồi nín thở. Sau đó ngồi xuống ôm gối, khoanh tròn như quả trứng. Lúc đầu, cơ thể chìm xuống, song sau đó sẽ từ từ nổi lên. Khi người nổi hẳn lên, bạn hãy duỗi tay và chân thẳng ra như tấm ván. Khi nào hết hơi, bạn co chân lại, đứng lên.

    Bài tập 4: Lướt nước

    Đây là một động tác rất quan trọng. Nếu bạn làm được động tác này thì việc học bơi sẽ trở nên dễ dàng và nắm chắc thành công.



    - Hãy đứng ở vị trí có mực nước sâu ngang bụng hay ngực. Tựa lựng vào thành bể, hít hơi vào và nín thở. Ngay lập tức duỗi thẳng tay về phía trước. Hai tay khép sát 2 bên tai, thu nhỏ 2 vai tạo thành mũi nhọn (tư thế này sẽ ít bị cản nước).

    - Mặt úp xuống nước, người hơi nghiêng về phía trước, đưa mông lên cao, co 2 chân lên cao.

    - Đạp mạnh vào thành bể lấy đà phóng mình về phía trước và duỗi thẳng chân. Khi đó, thân bạn sẽ nằm thẳng, lướt nhẹ nhàng trên mặt nước.

    Bài tập 5: Tập đứng lên

    Khi đang lướt nước mà muốn đứng lại, bạn hãy co 2 chân về phía trước ngực đồng thời kéo 2 tay về phía sau. Quạt nước từ trước ra sau bằng cả hai tay. Sau đó lấy thăng bằng, đứng thẳng lên.

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