duminică, 12 iulie 2015

Un simplu truc la picioare Bras....

In cazul invatarii miscarilor de picioare Bras, mai ales incepatorii...., au de rezolvat intr-o scurta secventa, o pozitie simpla dar neobisnuita totus care este obtinuta prin:
1. labele sunt mentinute in 'flexie dorsala' pronuntata.... 2. labele si gambele executa o miscare de 'rotare externa la nivelul genunchilor', dupa care apa poate fi vaslita avand o suprafata mare de lopatare, de impingere a sa.

Mai ales cei care au invatat intai miscarea de picioare Craul sau Spate (in care labele au o pozitie clara de 'flexie plantara', cu varful intins si 'ristul' acesteia exact ca la un shut la fotbal ....) antrenorul trebuie sa atenueze tendinta incepatorilui de a 'impunge' apa cu spitzul la vaslirea circulara de Bras; aceasta pozitie trebuie bine memorata, obisnuita inca dela faza exercitiilor pe uscat.

Am reusit destul de greu, la fiecare incepator sa fac inteleaza aceatsa 'regula' a intoarcerii labelor (ca "Charlie Chaplin") dar azi, am gasit 'shpilul', trucul prin care incepatorul poate lesne sa inteleaga aceasta pozitie putin obisnuita, iata o serie de imagini care arata cum ar trebui procedat (foto prof. Dan Iulian Hoanta  / Tenisclub 2000, Buc., Militari)




1/ o singura pluta marcheaza lui Nicusor cat de mare trebuie sa fie flexia dorsala......


2/ acelas lucru va fi punctat cu doua plute, pentru a marca caracterul simetric si concomitenta realizarii flexiei dorsale.......


3/ Plutele conduc tragerea genunchilor spre abdomen cu conditia pastrarii pozitiei de flexie dorsale.....


4/ La punctul maxim de realizare a flexiei a gambelor pe solduri, cele doua plute marcheza pozitia corecta de realizare a flexiei dorsale anterioare a labelor - completata si de rotarea externa a gambelor pe genunchi  ('Charlie Chaplin').......


5/ Dupa reusita acestei rotari a ganbelor in flexie dorsala pronuntata, incepe vaslirea care cu ajutorul plutelor impiedica 'impungerea' apei cu spitzul....


6/ Vaslirea apei este sustinuta perfect daca plutele obliga pe executant sa mentina pozitia realizata anterior, apa find astfel bine condusa pana la intinderea completa a picioarelor....


7/ Incheierea unui ciclu de vaslire, daca este facuta corect si energic indeparteaza definitiv plutele din apropierea labelor.

Astel, incepatorul va intelege mai repede care este rolul flexiei dorsale si a rotarii exterioare a gambelor inainte de a efectua vaslirea propriu-zisa.
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http://www.nataswim.info/brasse/comprendre-nage/6720-fiche-technique-brasse.html,
 

luni, 6 iulie 2015

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

(EN) > Synkro free  

Synkro free

Abstract: When we swim free style, we row, with each arm - alternating and circularly (obviously each arm rows trying to 'catch' water as well as possible, then, moving on, trying to complete the circular motion in the air, with a forward move of the arm in a relaxed state, with the muscles 'rested' before starting a new rowing move).

The 'geometry' of the correct arms movement in Crawl involves the success of two important requirements:

1. Alternating the arms should be continuously well synchronized (guide mark for this: when an arm is stretched forward and starts rowing, the other arm reaches the backwards position and finishes rowing “with a whip”...).

2. Performing of each rowing in a circular way, so that it undergoes a parallel or even overlapped route with the long (imaginary) axis of the body which advances.

Definition:

Synkro Free is a device that allows, on land, both correcting and perfecting the requirement to row in sync (1) and the one of rowing aligned to the advancing direction (2)

Synkro Free device is designed especially for beginners to learn how to move correctly their arms in Crawl style, because these newbies come to the pool with a poor motility luggage (we know that in some schools sports lessons are as good as nonexistent.)

Working with one’s arms correctly requires that person using the device should make circular movements, alternatively well-symmetric having ALWAYS the string very well stretched and its spin on the bobbin should ALWAYS occur on its center (this meaning that the direction of the rowing should always be on the long axis of the advancement when the swimmer reaches the water).
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The device resembles a large bobbin; it is made, unpretentiously, especially cheap, from 2 empty flowerpots, made of plastic; they are arranged on a shaft which in turn is anchored by a tripod that can be hung in any convenient place + has a rope that acts as a result of alternative arms movements.

It is important for the performer to adopt the correct working position {bent forward, having feet placed symmetrically, parallel / see photo} ..., meaning he should adjust the length of the string perfectly taut, with one arm stretched forward {the final position in the movement of carrying the arm through the air, forward} and the other backwards, but perfectly stretched {final moment of 'whipping' in any rowing}.

Circular, alternated movements in Crawl must be imitated so that the rope should always be taut during alternating moves {when it is not, it means the circular synchronization in rowing is unsuccessful and the rope seems to fly in all directions}.

Stretching the rope is done at the beginning of the exercise, placing feet so that the rope is stretched well forward / back ... and during work, the effect of stretching should be performed by the arm which rows in the “water”, the rope ensuring bringing the other arm in the air, forward.

Another guide mark of correct circular movements can be noticed at the longitudinal plane of the rowing; it will be placed exactly on the direction of the (imaginary) long axis of the advancing body, IF the rope gets folded on the bobbin on its central part; if the rope tends to exit the bobbin on its lateral, this means the rowing is incorrect, on the direction of the advancing body. (graphics)

Correct series are made when alternative circular rowing also involves shoulders, shoulder girdle (see what shoulder mobility is good for...) and each bringing of an arm forward is accomplished by raising the elbow (1), then the shoulder (2), which draws, at the moment of passing the palm through the lateral plane of the shoulders, a triangle (ideally, an equilateral one: arm > forearm > free space between shoulder and palm), a triangle which will open up when the arm reaches a perfectly stretched forward position. (graphic)

The rope should be kept loose, during the whole movement, between fingers, to allow palms to keep the correct rowing position {those handles taken from some extensors are not recommended}.

The series of repetitions of these circular alternated movements represents an effort, an exercise that can be inserted in the warming-up, gymnastics part of some lessons.
 






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(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.

Definitie:

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)
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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.















http://swimmingpedia.blogspot.com/2015/07/synkro-free-by-mircea-olaru-buc04072015.html,