Ukususela ngoko, ezininzi iinkqubo ziye zaphuhliswa kwihlabathi ezisebenzisa iziphumo zonyango lwesiNgesi. Inkqubo ekubhekiswe kuyo kweli nqaku iye yamkelwa kuphela eYurophu kodwa nakwiRashiya kwaye iphunyezwe ngempumelelo kumaziko amaninzi okulungiselela ukubeletha kunye nokubonisana kwabasetyhini. Iqukethe izifundo ezi-5-6 malunga nemizuzu eyi-10 nganye. Zonke iiklasi zisebenziseka kangcono kwigumbi elithile, ukuze kungabikho nto ikuphazamisayo ekuphumuleni nasekuphumuleni.
Isifundo esisodwa. Ufunda ukuphefumula. Kufuneka ufunde ukulawula ubude bentsholongwane, ukuphuma kwimoya kunye nekhefu emva kokuba uphume. Le gymnastics kufuneka yenziwe nge-akhawunti yomlomo kuwe. Kwitheyibhile elingezantsi, abaloomatata bachaza ubude bokuphefumlelwa ngemizuzwana, ama-denominators achaza ubude bokuphumfumla, kunye neenombolo (ezingabalulekanga). I-Gymnastics idibene ngokuqhelekileyo ibe zigaba ezine:
- Isigaba sokuqala: 3/2; 2; 3/4; 2; 2/5; 2
- Isigaba sesibini: 4/6; 2; 4/7; 2; 4/8; 2
- Isigaba sesithathu: 5/8; 3; 6/8; 3; 7/8; 3
- Isigaba sesine: 8/8; 3; 6/7; 3; 4/5; 2; 2/3; 2.
Isifundo ezimbini. Uyazi kakuhle indlela yokuphucula imisipha eyahlukeneyo.
Hlala ukhululekile kwisihlalo, uncike kuyo, imisipha yentamo kufuneka ikhululeke. Ukuphefumula ngokukhawuleza, ukuba kunokwenzeka - ngefowuni, ukuphefumlelwa kufanele kube nzulu kwaye kude. Ukukhulula izihlunu zobuso, ukunciphisa iinkophelo, ukulungisa ukukhanya, njengoko kunjalo, phantsi nangaphakathi. Phakamisa ulwimi kwizulu. Umhlathi ophantsi kufuneka uxhomeke kancane. Lo mboniso wobuso ubizwa ngokuba yi "mask relaxation". Yenza le "mask" 3-4 amaxesha. Ngoku ukhulula iingcambu zakho zengalo. Qala ngesandla sokunene. Khawucinge ukuba izandla zakho ziqhenqa kwaye zixhoma. Phinda okufanayo kunye nezihlunu zemilenze. Ukugqiba umsebenzi ngokukhawuleza ukuphuma kwimeko ekhululekile. Ziphefumlele ukuba uyavuya, unamandla, uvuyo, ubumnandi bomi.
Isifundo sesithathu. Ufunda ukuphucula umvakalelo weemilenze ezifudumele nezindayo.
Zama ukucinga ngale miva. Thetha engqondweni yakho: "Iingalo zam milenze kunye nemilenze yindima, khokela, ngokufudumele ukufudumala ..." Kwaye amaninzi amaninzi ngokulandelana. Ekupheleni komsebenzi, kufuneka uzive uphumule.
Isifundo sesine. Ufunda ukuziva ukufudumala okusemnandi esiswini sakho.
Esi sifundo sifana nesinye esidlulileyo, kodwa ngeli xesha sigxininise kwindawo yesisu. Zama ukuziva ufudumele kuyo. Ukufezekisa le mpawu, kufuneka uyiphinda ngokwengqondo: "Isisu sam siphumelele kwaye sigcwele ukufudumala okukhulu." Impembelelo enkulu ifumaneka ukuba awuphindaphindi nje ukuphindaphinda isicatshulwa esifundekileyo, kodwa uqonde ngokupheleleyo into oyithethayo kwaye udlulisele le mizwa kuwe.
Isifundo sesithandathu. Ufunda ukulawula umsebenzi wentliziyo.
Okokuqala, phinda oko uphumelele kwizifundo ezidlulileyo: cinga ukuba isandla sakho sokulenga sikhululekile singena emanzini afudumele. Amanzi ekunxibelelana ngeminwe aqala ukufudumala kwaye uvakalelo lwentuthuko luphakama isinyathelo ngesinyathelo esiphezulu kwaye luphezulu kwaye lusasazeka kwinqanaba elincinane lomzimba. Kukho ukufudumala okufudumalayo okufudumalayo esifubeni. Le ntliziyo ibangela ukwandiswa kweenqwelo zentliziyo, oko kwandisa ukwanda kwegazi entliziyweni kunye nokuqinisa umsebenzi wayo.
Isifundo Sithandathu. Khetha ezo zifundo eziya kuhamba kunye nemisebenzi yakho yobudala.
Ekubelekeni kukho izigaba eziliqela: ixesha lokuchasana, ukulwa kunye nokuphambana phakathi kwabo, kunye nexesha lokuxoshwa kwe-fetus. Kwinqanaba ngalinye, sebenzisa izivivinyo zakho, okanye ukudibanisa kwazo.
Ixesha lokuphucula umlomo wesibeleko
Ngeli xesha, umsebenzi oyintloko kukulawula ukuphefumla. Ngeyona nkqantosi ye-bout, zama ukuphefumula, uphefumlele kwisihlunu. Oku ufunde kwisifundo sokuqala. Ngexesha leemfazwe, zicinge ngokwakho, udibanise umlinganiselo wokuphefumla: u-inhale, uze uphumelele, emva kwexeshana malunga nemizuzwana emihlanu ilandela. Ngokuqhelekileyo, i-bout iphelela kumyinge wama-45-50 amasekhondi, kwaye ukususela ngeli xesha kufuneka uthabathe le mizuzwana emihlanu yekhefu, uthi: "Ngaphambi kokuphumla, kuphela imizuzwana engama-40 kuphela." Emva kokuphela komjikelo wokuphefumula, amanqaku ekulwa kufuneka anciphise imizuzwana emihlanu. Ukuzithiba okunjalo kwixesha leemfazwe kwenza ukuba ubuhlungu bube nzima. Kufuneka lubekwe iliso kwiimisipha zesisu kunye nesisu. Kuyaziwa ukuba ukuba unomisa imisipha ngexesha lokulwa, intlungu ephuma nje yanda. Ngako oko, kufuneka uzame ukuphumla kwaye ungayixinzeli umzimba. Kuphela kuyimfuneko ukwenza oko kungabonakali, kodwa ukulawula ulawulo lwalo ngoncedo lwimizamo enamandla. Ngeendlela ezifanelekileyo kakhulu zokuqeqesha ngokuzenzekelayo. Kufanelekile ukuphinda ndibuyele kum: "Kulungile, ndilawulwa ngokugcwele kwimeko, ukuba iindawo ziza kuhamba - inkqubo yokuzalwa ilungile, izithintelo ziya kuqina ngakumbi." Ndilawula ukuphefumula, ukuphefumula ngokucokisekileyo nokuzichukumisa, umzimba wam ukhululekile, .
Ixesha phakathi kwezochaso
Ngeli xesha, kufuneka usebenzise ubuchule bokuphumula: ukusuka kwiimisipha yentloko nentamo ukuya kwiimisipha zeeplavis kunye nezitho ezingaphantsi. Ukufezekisa oku, kufuneka utsho ngengqondo ngala mazwi alandelayo: "Ndizolile kwaye ndilawulwe ngokupheleleyo emzimbeni wam." Ukuphefumula kukuzola kunye nobunzulu obunzima bam ubuso, ke iintlungu zomsila kunye namagxa aphumle, iingalo, isisu, iintlungu, amadolo, amathole kunye neenyawo. Umzimba phakathi kokuphumla uyeka. "
Isigaba sokuxothwa komntwana
Ngethuba lokuzalwa kwangoku komntwana, kuya kufuneka uxinzelele imisipha ngexesha lokuzikhandla kwaye ukhululeke phakathi kwabo. Xa kufike ukuhlaselwa, uthi: "Ndiyichukumisa kakhulu." Ndiyomeze iisifuba ezisezantsi .Inyusa uxinzelelo ukuya ngasezantsi.Kunzima kunzima ukuba ndixineke .Ndivakalelwa kukuba umntwana uhamba esezantsi uye ngaphantsi.
Akunzima kakhulu ukufunda oku kuqeqeshwa ngokuzenzekelayo, njengoko kubonakala ngathi xa ufunda le nqaku. Iiklasi azidingi ixesha elininzi, kodwa loo mizuzu eyi-10 oya kuchitha kuyo yonke imihla, kufuneka uchithe kunye nefuthe, ngaphandle kokuphazamiseka ngumntu ongaphandle. Abasetyhini abafumana le nto okanye inkambo efanayo, bakholelwa ukuba ukuzalwa kwabo kwakufutshane kakhulu kunokuba bekunjalo. Ukuqala kokubeletha kwadlula kungekho ntlungu. Kwaye ekuxoliseni, intlungu yayibuthakathaka.