Ukuxinzezeleka komzimba kumaxesha angaphambili kunokuchaphazela impilo yakho, kwaye ukuba unempembelelo engathandekiyo, uya kuba nemiphumo embi kakhulu kwiindlela zokuhlukana kwamanzi (emva kwecandelo lesigxina okanye ukuthunga izikhala kwi-perineum), ukunyanzeliswa kwangaphakathi kwesisu, okanye ukunciphisa iindonga zesini. Ngoko ke, ukukhawuleza ngomsebenzi wokwenyama ngexesha lokubuyiselwa akuvumelekanga. Kungcono ukulinda okufutshane kunye nokusebenza okusemthethweni kokususwa kwesisu esisemva kokubeletha, kunokuba udilize impilo ebuthathaka!
Isisu esisisigxina - ukuqhuba okusebenzayo
Ukuba ukubuyisela emva kokubeletha kudlulile kwaye ulungele ukuqala kokuzivocavoca umzimba, kufuneka wenze isigqibo malunga nendawo yeeklasi kunye nendlela abanjwe ngayo. Ngokuqhelekileyo yamkelwe iingcebiso malunga nale nto ayikho, ngamnye umfazi uzikhethela iindlela ezifanelekileyo kakhulu zokususa isisu esisemva kwesisu.
Ukufezeka kwesibalo ngoncedo lwabolekayo kwi-gymnastics yezemidlalo kunye ne-aerobics yinjongo ephambili yokubumba. Ngamanye amazwi, intsingiselo yesi sifundo ingachazwa ngolu hlobo lulandelayo: umsebenzi wesithombeni emzimbeni. Isona sundoqo sendlela yokuqeqesha isiphumo somzimba esicacileyo ngokucacileyo kumaqela ahlukeneyo omzimba.
Xa ukhetha le ndlela yokomeleza lo mfanekiso, umama osemncinci makabeke ingqwalasela ekuhanjisweni kwexesha. Izifundo ezimbini ngeveki ezihlala malunga neyure kunye nokuhlala rhoqo zingaphumelela ekusebenzeni kwayo kwiimeko ezahlukeneyo zeemeko ezingalindelekanga. Ngoko ke, kunokwenzeka ukuhlala kwezinye iindlela.
Sebenza ekhaya!
Akunjalo kuphela ukuzilolonga phantsi kokukhokelwa ngumfundisi owenza ukuba isisu sakho sesisu sithinteke. Iziphumo ezilungileyo zinokufumaneka ngokuzimeleyo ngoncedo lweetekisi ezilula ezenziwa ekhaya. Nawuphi na umsebenzi owenziwa ngokuqaphela ngokucacileyo oko kuhloswe kuyo - kuphela ke kuya kusebenza. Ngoko ke, kuyafaneleka ukuba wenze iziphakamiso ezilandelayo:
1. Njengalo naluphi na umdlalo, kufudumele ukufudumala ngaphambi kokuba usebenze kakuhle.
2. Musa ukusebenzisa imithwalo, kuba injongo yabo ephambili - ukubunjwa kobunzima besisipha, kunye neyinkimbinkimbi oyenzayo ijoliswe kwindlela eyahlukileyo.
3. Inkcazo ngexesha lokuzilolonga kufuneka lihlale lixhatshazwa, kwaye kuyimfuneko ukubeka esweni inkqubo yokusebenza. Inani elincinci "leendlela" ezenziwe ngezinga eliphezulu liza kusebenza ngakumbi kwimfazwe yesisu esisemva kwesisu.
4. Ubungakanani boqeqesho aluyixabiso lokugqibela. Iingcebiso zezinye iingcali malunga nokukhutshwa kweenkqubo zokuzilolonga kulo mzekelo azivunyelwanga ukuba unomdla kwisiphumo. Nangona kunjalo, kulo mzekelo ukunyamekela okukhulu kunokukwenza umonakalo omkhulu. Ngoko ke, ukuba awuzange ube noqeqesho olunjalo ngaphambili, okanye ukuba uqalise emva kwekhefu elide, yenze kancane kancane. Enye indlela (inani lamaxesha okwenziwa ngaphandle kwekhefu) ngumsebenzi omnye, kufuneka uvelise kwi ezine.
Jonga ukuphefumula ngokucophelela! Ekuphumeni kwemoya, gxininisa imisipha yocindezelo ngelixa linye udweba kwindonga yangaphambili yesisu, uqinisekise ukuba izimbambo ziyawa. Xa utyumba, imisipha ye-press ayiyi kuphumla, kwaye udonga lwesisu kufuneka luhlale luhlehlisiwe.
Ngokwenza oko, kuye kwabonakaliswa ukuba indlela efanelekileyo yokuqeqesha umshicileli yindlela yokuqhuba ngokuqhubekayo, apho kwenziwa imisebenzi emininzi emva kokuphazamiseka. Ukuphuka emva kolu hlobo olunzima kufuneka kube ncinane ngomzuzu. Isethi yonke isenziwa ngokukhawuleza kunye nenani eliphezulu lokuphindaphinda. Kodwa le ndlela ihamba ngokukhawuleza, iqhutywe yandisa ubungakanani ngexesha leeklasi. Kwaye xa uqhuba umzimba, kufuneka uhlale ucamngca kwiimeko zesisu esiswini, esifanele sichaswe.
Kanti -iyure enye ngaphambi kokudliwayo.
1. Kwi-inhalation, isisu sisondelene ngokubanzi. Ekuphumeni komzimba - udonga lwangaphambili luya kwintlambo kwaye le ndawo isetyenziselwa imizuzwana embalwa. Yenziwe kwindlela ezi-4 ukuya ezintlanu iinkqubo ezili-10.
2. Isikhundla - "silele esiswini sakho". Ukuphakama okuphezulu ngokuphindaphindiweyo, lungise imizuzwana embalwa. Inani leendlela zifana nokusula kwangaphambili.
Umsebenzi osebenzayo ekhaya
№1. Isikhundla - imilenze kunye. Ngethuba uqhuba izikwere, izikhwelo zibuyiselwa ngokukhawuleza, umzimba udibanisa, izandla zibekwe phakathi kwethanga. Ukuthatha umoya, isisu sagqityiwe. Xa kulungiswa izandla ziphakame kwaye zandwendwela emacaleni kwinqanaba elisezantsi. Umqolo uphendululwe ukufikelela kummandla ophezulu, ukukhatyathwa - kwaye udonse kwisisu. Oku kubizwa ngokuba "ukuphefumula ngesisu."
Utsaliswe umoya ngokukhawuleza ngeempumlo, ngelixa ufuna ukukhulula isithintelo. Isisu 'sithintela' phambili, ngelixa iqela layo eliphantsi lizaliswa ngumoya. Kufuneka kukhunjulwe ukuba ngale ndlela yokuphefumula kuphela inxalenye engaphantsi yemiphunga izaliswe ngomoya, isifuba singenasiphako, isisu sishukumisa ukukhupha.
Xa kusebenza, kuyimfuneko ukuziva ukuhamba kwodonga lwangasemva lwesisu ukuya emthonjeni, kuba le ngongoma ephambili yomsebenzi.
UKUQALA !!! Izithende zihlala zihleli phantsi kwaye ukuphefumula kufanele kuqhubeke!
Emva koko usasaze imilenze yakho: ngakwesobunxele-iqondise, kodwa ihlala isisindo, idolo lomlenze wokunene lithelela kwi-elbow ekhohlo. Ukwenza ukuguqulwa kweemilenze, kufuneka uthathe umphefumlo omfutshane, ngeli xesha ugxininise ekuphumeni komzimba kunye noqhagamshelwano lwendoda kunye namadolo.
Ukuzivocavoca kwenziwa "ngaphambi kokuba ndiwa."
№3. Beka ecaleni lakho, uguqa imilenze yakho. Igxala, elisezantsi, litshintshe kancane.
Ukuba ukhona kwicala lasekhohlo, jiqulela izindlu ezungeze i-axis ukuya kwesokudla. Nge "amaxesha" - fi kelela ezithende zakho ngezandla zakho, uchithe amadolo kunye namahlombe akho. Ukugqithisa kugcinwa isigxina somzuzu.
Emva koko, landela ukutyelela izidumbu zesisu zomzimba obumba iindonga zecala lwesisu esiswini, uphonsa amadolo akho kwicala elinye, kunye nezandla kwelinye, ngaloo ndlela wenze umzimba uhambele kwelinye icala.
Ukulandelelana kokuzivocavoca kuphindaphindiwe ukulala ngakwesokudla.
Isikhundla sokuqala sinqamle, iingalo zihamba kunye nomzimba, imilenze igobile kwaye ifakwe ububanzi bamagxa. Uluhlu luxinyiwe ngokunyanzela phantsi.
Gxuma kakhulu kwisisu njengoko uphuma, uphakamise indawo ye-pelvic phezulu ngangokunokwenzeka. Emva kokuba ufikelele kwindawo ephezulu, ubambe umzimba kule ndawo imizuzwana engama-30. Faka phakathi kokusetyenziswa kunye nezihlunu ze-oblique, imizuzwana engu-15 ngokuthe ngqo ukulungisa imilenze.
Kulo msebenzi, umsebenzi weentambo upheliswa ngokubanzi kunokwenzeka.
№5. Isikhundla sokuqala: Hlala phantsi wakho, thintela amadolo akho esifubeni sakho. Khuphula izandla zakho ecaleni, cinezela izandla zakho phantsi.
Nge "maxesha", phakamisa izikhwelo uze uhambe ezinqeni ukuya kwicala, ngaphandle kokuhlukanisa amadolo, kwaye ungabathobeli phantsi. Ukuphefumula ngisho, amahlombe ukusuka emgangathweni akaveli. Kwi "ezimbini" zibuyela kwisithuba esedlule kwaye uphinde wenze umsebenzi olwahlukileyo.
№6. Ukulala phantsi, imilenze iguqa ngamadolo, iinyawo ezantsi, izandla emva kwentloko. Gudla iingalo zakho phambili, uchithe amahlombe akho phantsi. Kwimeko yokulala, thatha umoya, ngelixa uhleli, uphefumula. Mhlawumbi uyanzima ukusetyenziswa, okumele kudibaniswe ixesha elithile kwisikhundla esamkelweyo.
Ukuze ugweme impazamo ephambili ekwenzeni lo msebenzi, musa ukuhambisa intloko yakho emva nangaphezulu.
№7. Isiqalo sokuqala: ulele emhlane, imilenze iphakanyisiwe kwaye iguqa ngamadolo, izandla zolulele kwisiqu.
Phakamisa iminyango ephakamileyo njengokuba uza kwenza ukuma, kodwa kungabi phezulu. Izandla zihlala phantsi, kodwa zimele zisetyenziswe kangangoko. Xa wenza lo msebenzi, kufuneka uqaphele ukuba i-pelvis ivela kuphela ngenxa yezihlunu zesicindezelo esiswini.
№8. Oku kuya kufuna i-sofa okanye ibhentshi.
Kwiindawo zokuqala, uhlala emaphethelweni womhlaba, uze ulale emhlane wakho ufake izandla zakho emva kwentloko yakho. Imisongo iguqa ngamadolo kwaye idonsa kwisisu, bese uyibakhupha ukuze umzimba uphendule kumgca owodwa. Emva koko bhuqa imilenze yakho. Amathanga akakwazi ukulungiswa kunye.
Ngokusebenza ngokuqhelekileyo kwezi ngxaki zokusebenza ngokugqibeleleyo, emva kweenyanga ezimbini, izihlunu ziya kuqiniswa kwaye isisu esisemva kokubeletha siya kuhamba. Ukongezelela, ngelixa uyenza le ndlela, uya kufumana inqabileyo ekhangayo. Nangona kunjalo, zonke ezi ziphumo zisebenza kuphela ngokuzibandakanya rhoqo, ngenxa yokuba isisu esisisigxina sinokugcinwa ixesha elide, kwaye ngoko umzekelo omhle (nangona kwithuba lokugqibela emva kwesithuba) akusisiphumo esisodwa, kodwa indlela yokuphila!