Ukuba awuphefumli kakuhle xa ubhada, unako ukugalela. Kungenxa yesi sizathu sokuba okokuqala, xa ufunda ukudada, kufuneka ufunde indlela yokuphefumula ngokufanelekileyo xa uhlamba kunye nezinye iintlobo zemidlalo yamanzi.
Kukho iinzame ezilula ezinokukunceda ekufundeni umkhwa wokuphefumla ngokuchanekileyo ngexesha lokubhukuda.
- Yima ekhondweni emanzini, gcina umoya wakho kwaye uncike ukuze ubuso bakho bubheke emanzini. Yenza imivalo emibili yokuthula ngezandla zakho. Xa wenza isilonda sesibini, qalisa inkqubo yokukhutshwa komzimba ukuze kuthi ekupheleni kwesigxina intloko yakho iphakame ngaphezu kwamanzi. Kule ngongoma, uvula inxalenye yomoya, kwaye umjikelezo uphindwa ngaphesheya.
Emva kokuba ufunde indlela yokwenza lula umsebenzo ngelixa umile, kufuneka uqhubeke ubenza xa udida.
Kukhona omnye umsebenzi ongeyena owaziwayo ekufundiseni ukubhukuda. Kubizwa ngokuba "ukuthambisa".
- Yenza ukuba amanzi asemgangathweni wesisu okanye esifubeni. Thatha umoya okhulu kwaye udibanise phantsi, ugubungela ngamadolo ngezandla zakho. Cinga ngengqiqo ukuya kwishumi uze uzivumele ujikeleze phezulu.
- Yima ukuze amanzi afinyelele kwinqanaba lesisu, kwaye ugobe, phantse uchukumise ubuso bamanzi. Beka izandla zakho ngamadolo. Ukuchukumisa ngokunyanisekileyo emlonyeni wakho kwaye unciphise ubuso bakho emanzini, uvelise umoya ophuzayo. Emva kokuphefumlelwa, phinda uphakame intloko kwaye uphucule. Ngaloo ndlela, ukuphefumla kwi-ascension kunye nokuxhuma emanzini, phinda usebenze ubuncinane ubuncinane (le nombolo yokuphindaphinda ifanelekile kwisifundo sokubhukuda sokuqala), kodwa kungekho ngaphezu kwezihlandlo ezingamashumi amathathu (kuzo zonke izifundo ezilandelayo) kwisigqi sokuphefumla okuqhelekileyo.
Ukuzivocavoca "ukuhlamba" kusinceda nje ukufunda ukuphefumula ngokuchanekileyo xa ubhukuda, kodwa kunceda ukuphakamisa umvakalelo. Kuye, uvele uphe amanzi ngobuso bakho, ngexesha elifanayo ukwenza ukuphumla okuphumlileyo.
Ezi zilandelayo zizinto ezimbini ezifana nomxholo, kodwa zihluke ngendlela ezenziwa ngayo. Unokwenza ukhetho oluthandayo.
- Ngamanzi angatyekanga, thabathe umoya ophefumlelweyo uze uphuze emanzini. Kancinci kancinci ngaphantsi kwamanzi ukuze umoya omncinci kangako uhlale emiphakeni. Emva koko uze, uthathe umoya uphinde uphinde umjikelezo wonke. Isingeniso sokuzivocavoca kufanele senze ngokukhawuleza kwaye sibe namandla, kwaye uhlale phezu komhlaba kufuneka kufuneke ukunciphisa. Nika ingqalelo ekhethekileyo kwi-exhalation epheleleyo phantsi kwamanzi.
- Ngamanzi angenanto, gcina izandla zakho ezantsi, ulale emanzini, uthathe isikhundla esingaphakathi. Thatha umoya ococekileyo uze uginze ubuso bakho emanzini. Kule ndawo, yenza malunga nokuphefumula okungamashumi ayishumi okanye amabini, ukuphefumula ngokungangoko kunokwenzeka kumanzi nokuphefumla xa ujika intloko kwicala.
Kukho iindlela ezininzi zokuqhuba umhlaba. Kufuneka ikhunjulwe ingqalelo ukuba xa wenza imisebenzi yokukhuthaza ukwandiswa kwesifuba, ugunyaziso kufuneka lwenziwe kwiminyango ehambelana nayo, ngoko ke izandla zixhomekeke kwicala kwaye ziphakanyiswe, kwaye xa uphumelela, kufuneka wenze izenzo apho isifuba sinciphisa khona, kukho i-sit-ups, ukuphakamisa imilenze, imithambeka, ukudonsa.
Ukuba uzama ukuhlakulela ukunyamezela, ke ushiye i-elevator - xa uhamba kwizitebhisi, umzimba uvelisa inkqubo yokuthutha i-oxygen.
Iingcebiso eziqhelekileyo zokuphefumla kwinkqubo yokubhukuda:
- Ukuphelelwa yisikhathi ngexesha kufuneka libe kabini ugqozi;
- Xa ubhukuda, kubalulekile ukuqinisekisa ukuba ukuphefumla kuncibilike kwisigqi esithile, kwaye kulungelelaniswe nokuhamba kwezandla kunye neenyawo;
- Khumbula ukuba xa ukuphefumla kwinkqubo yokubhukuda, ukuhlanjululwa komzimba kuncinci kunokuba ukuxilongoza, ngoko ke, ukuqhutyelwa kancinci okwenzayo, ukuphakama kwesantya sokubhukuda kwakho.
Ngoko, ngoku ukuba uhlasele ngezi ngcebiso, ungaqalisa ukuzivocavoca, emva koko iingxaki zokuphefumula kwinkqubo yokubhukuda ziya kukushiya ngonaphakade. Kwakhona uphucule impilo yakho yonke.
Ngoku, kwimisebenzi edinga umsebenzi womzimba yonke imihla, njengomsebenzi okanye nayiphi na uhlobo lomsebenzi, uya kulahlekelwa ngamandla amaninzi, kwaye ekuphumleni kwaye ngexesha lokulala ukuphefumla kwakho kuya kuba bunzulu, okuya kukuvumela ukuba uphucule ngokuphambili.