luni, 6 iulie 2015

SYNKRO FREE ... by Mircea Olaru, Buc.04.07.2015

(EN) > Synkro free   (by Google translate)

Abstract: When the Free-styled swimming, rowing, with each arm - alternating circular (obviously each arm rowing trying to 'catch' as ​​well water, then, so, trying to complete the circular motion through the air, with a departure forward arm as relaxed state, the muscles 'rested' for instigating a new rowing).

'Geometry' correct movement of the arms Crawl success involves two important requirements:1. Alternating always be well synchronized and permanent (landmark: when an arm is forward and start rowing, the other arm come back and finish 'whipped' rowing ...).2. Performance of each rowing circular to undergo a parallel route or even overlapped with the long axis (imaginary) of the body forward.


'Free Synkro' is a device that allows land, both correcting and perfecting the requirement to paddle in sync (1) and rowing aligned to the direction of advance (2)

The device 'SYNKRO FREE "is designed especially for beginners to learn, right, moves arms in the process Crawl because these newbies come from poor motric pool luggage (we know that in some schools EFS lessons are nonexistent. ..).Working correct arms require that the device uses to make movements cashier alternatively well-symmetric string taut and always with her spinning reel is always on its center (meaning that the direction is always rowing the long axis of advance when swimmer get in the water.

The device resembles a large spool; is made, unpretentious, especially cheap, two empty flowerpots of plastics; they are arranged on a shaft which in turn is anchored by a tripod that can be hung in any convenient + has a rope that we act as a result of alternative movements of arms.

It is important that the performer to adopt the correct position before work {bent with feet placed symmetrically, parallel / see photo} ..., that is to adjust the length of the string taut, with one arm before the final moment of waging {the air before } and the other backwards, but perfectly stretched {final moment of 'flogging' of any rowing}.

Circular movements, alternatives must be reproduced crawl so good to be permanently taut rope during reciprocating {when it is not, it means the synchronization is unsuccessful circular rowing and rope, flying, though, in all directions}.

The extent of the string is at the start of placing feet so that the rope is stretched well forward / back ... and during work, to be given effect stretching the rowing arm 'water', providing rope to bring forward other's arm in the air .

Another landmark circular movements rowing correct is pursued in the longitudinal plane of advancement of body; it will be exactly in the direction of the long axis (imaginary) of the body that finishes, IF twine is wrapped on the spool in its central part; if the rope tends to laterally from the reel means that rowing is not correct, the forward direction of the body. (graphics)

Correct series are made when alternative rowing circular committed and shoulders, shoulder girdle (see what is needed shoulder mobility ...) and each waging an arm to the elbow before lifting is accomplished by (1), then the shoulder ( 2), which reproduces the hand when crossing the lateral plane of the shoulders, a triangle (equilateral desirable: arm> forearm> free space between the shoulder and hand) triangle that explodes until the arm reaches perfectly stretched before. ( Graphics).

The rope should be kept loose, always movement between the fingers to allow hands to keep correct position of rowing {not recommended those handles from some expanders}. 

The series of repetitions of these circular movements and effort alternartive is an exercise that can be inserted in the heating, gymnastics lessons.


(RO) Synkro free

Abstract: atunci cand inotam in Free-stille, suntem obsinuiti sa vaslim cu fiecare brat – alternativ si circular (evident fiecare brat vasleste incercand sa ‘prinda’ cat mai bine apa, apoi, incercand sa intregeasca miscarea circulara prin aer, cu o miscare cat mai relaxata, cu musculatura ‘odihnita’ pentru a  reincepe o noua vaslire).

 'Geometria’ miscarii corecte de brate Craul presupune reusita a doua cerinte importante:
1. Alternarea sa fie sincronizata permanent (reper: cand un brat este inainte si incepe vaslirea, celalalt este inapoi si termina ‘biciuit’ vaslirea...).
2. Realizarea circulara a fiecarei vasliri sa parcurga un drum paralel sau chiar suprapus cu axul lung  (imaginar) al corpului care inainteaza.


Aparatul Synkro Free este un dispozitiv care permite pe uscat, atat corectarea, perfectionarea cerintei de a vasli sincronizat(1) si a celei de a vasliri aliniat la directia de inaintare(2)
Aparatul ‘SYNKRO FREE” este destinat incepatorilor pentru a invata ,corect, miscarile bratelor in procedeul Crawl, deoarece acesti  incepatori vin la bazin cu un bagaj motric precar (se stie ca in unele scoli lectiile de EFS sunt ca si inexistente...).

Lucru corect cu bratele presupune ca cel care foloseste aparatul sa faca miscari ciculare, alternativ-simetrice avand MEREU sfoara bine intinsa iar invartirea ei pe mosor sa fie MEREU pe centrul lui (asta insemnand ca directia vaslirilor este mereu pe axul lung de inaintare atunci cand inotatorul ajunge in apa

Aparatul seamana cu un Mosor mare; este alcatuit, fara pretentii, mai ales ieftin, din 2 ghivece de flori goale, din material plastic ; ele sunt dispuse pe un ax care la randu-i este ancorat de un trepied care poate fi agatat in orice loc convenabil + are o sfoara care il actioneaza rezultat al miscarilor alternative de brate.

Important este ca executantul sa adopte pozitia corecta de lucru { inainte indoit, avand talpile asezate simetric, paralel/ vezi foto}..., adica sa regleze lungimea perfect intinsa a sforii avand un brat inainte { momentul final al ducerii inainte} iar celalalt spre inapoi, dar perfect intins {momentul final la ’biciuirii’ oricarei vasliri}.

Miscarile circulare, alternative de Craul trebuie sa fie reproduse astfel incat sfoara sa fie permanent bine intinsa in timpul miscarilor alternative{atunci cand nu este asa, inseamana ca sincronizarea circulara a vaslirilor nu este reusita iar sfoara ‚zboara, parca, in toate directiile}.

Intinderea sforii se face fie din inceputul exercitiului asezand talpile astfel incat sfoara sa fie intinsa bine inainte/inapoi... iar in timpul lucrului efectul de intindere sa fie dat de bratul care vasleste ’apa’, sfoara asigurand aducerea celuilat brat spre  inainte prin aer.

Un alt reper al miscarilor corecte de vaslire circulara este urmarit la planul longitudinal al vaslirii; el va fi exact pe directia axului lung (imaginar) al corpului ce inainteaza DACA sfoara se infasoara pe mosor in parte sa centrala; daca sfoara tinde sa iasa lateral de pe mosor inseamna ca vaslirea nu este corecta, pe directia de inaintare a corpului. (grafica)                                                                                                                        
 Seriile de vasliri corecte sunt realizate atunci cand vaslirile alternative, circulare, angajeaza si umerii, centura scapulara (vezi la ce este necesara mobilitatea umerilor...) iar fiecare ducere a unui brat spre inainte este realizata prin ridicare cotului(1), apoi a umarului(2), ceea ce reproduce, la momentul trecerii in planul lateral al umerilor, un  triunghi (de dorit echilateral: brat>antebrat> spatiul liber intre umar si palma), triunghi care se va desface pana cand bratul ajunge perfect intins inainte.(grafica)
Sfoara trebuie tinuta lejer, tot timpul miscarii, intre degete pentru a permite palmelor sa pastreze pozitia corecta de vaslire {nu sunt recomandate acele manere provenite de la unele extensoare}.
Suita de repetari a acestor miscari circulare, alternartive reprezinta si un efort, un exercitiu care poate fi introdus in partea de incalzire, de gimnastica a unor lectii.