Indlela yokuphefumula kahle lapho ubhukuda echibini: inqubo yokuphefumula

Wonke umuntu ofuna ukufunda ukubhukuda isikhathi eside futhi ngenjabulo kufanele azi ukuthi angaphefumula kahle kanjani lapho ebhukuda. Ukuphefumula kuyisici esibaluleke kunazo zonke kunoma iyiphi inqubo futhi kuthinta izinto eziningi: ukwanela komthwalo ezinhlelweni ezibalulekile zomzimba, ukukhuthazela, ukushesha kokunyakaza, induduzo kanye nokuzijabulisa.

Kulesi sihloko, sizobheka ukuthi ungaphefumula kahle kanjani lapho ubhukuda echibini lezitayela ezahlukahlukene. Khumbula ukuthi kunezinhlobo ezine zemidlalo yokubhukuda isiyonke - khasa esifubeni, ngemuva, esifubeni kanye novemvane.

Ake siqale ngokuhlaziywa okuningiliziwe kwezizathu zokuthi kungani kubaluleke kangaka ukufunda ukuphefumula kahle ngenkathi ubhukuda. Lokhu kuzokunikeza umdlandla owengeziwe wokufunda lezi zingxenye ezilandelayo ngokucabangisisa.

Kungani udinga ukwazi ukuphefumula kahle?

Ngakho-ke, ukuphefumula okufanele kuthinta ini lapho ubhukuda echibini:

• Isivinini sokufunda kahle inqubo yesitayela ngasinye;
• Izinga lokubekezela lokubhukuda;
• Ngokuxhumanisa umsubathi esikhaleni somoya-wamanzi nendawo efanelekile emzimbeni emanzini;
• Ekwabeni okulungile komthwalo ezinhlizweni zenhliziyo, zokuphefumula, nasemgogodleni. Lapho ukuphefumula kusethwe kahle, kuba lula ukuthi inhliziyo namaphaphu kusebenze, lokhu kuyaqondakala ngaphandle kwencazelo. Kepha umgogodla uphi? Kulula. Uma umgijimi engakwazi ukuphefumula kahle, khona-ke ngesikhathi sokunyakaza uzoqinisa intamo yakhe ukugcina ikhanda lakhe lingaphezulu kobuso. Ngenxa yalokho, uzokhathala ngokushesha futhi alayishe umgogodla.
• Kuzinkomba zokusebenza koqeqesho kanye nomphumela womuntu obhukudi;
• Ukunethezeka komsubathi, ngoba uma enendlela efanele yokuphefumula ngenkathi ebhukuda, khona-ke kulula futhi kulula kuye ukuziqeqesha, ukhathala kancane, abhukude aqhubeke. Khumbula, injabulo etholwa umuntu ngokudlala ezemidlalo iyisizathu esiyinhloko esishukumisayo ekuqhubekeni kwabo okuqhubekayo.
• Ngokumangalisa kokunyakaza. Sonke siyibonile imincintiswano yokubhukuda kwezemidlalo ku-TV, kanti eminye yayo iyaphila. Vumelana, ukunyakaza kwababhukudi kubukeka kukuhle kakhulu, kunesigqi. Ukube bebengenayo inqubo efanele yokuphefumula, ngikholwe, ngabe konke bekungabukeki kumangalisa.

Siyethemba ukuthi sikuqinisekisile ukuthi kuyadingeka ukuthi ufunde ukuphefumula kahle ngenkathi ubhukuda echibini. Ngaphezu kwalokho, le ngxenye yekhono kufanele inikezwe ukunakekelwa okungaphansi komshini wokunyakaza ngezingalo nemilenze.

Okulandelayo, sizokukhombisa ukuthi ungafunda kanjani ukuphefumula kahle ngenkathi ubhukuda. Ake siqale ngezincomo ezijwayelekile, bese sidlulela ekuhlaziyweni, ikakhulukazi kwesitayela ngasinye.

Izici ezijwayelekile zokuphefumula

Khumbula amaphuzu asemqoka alandelwa kwisitayela ngasinye sokubhukuda:

1. Ukuphefumula kuqhutshwa njalo emanzini;
2. Phefumula ngomlomo bese ukhipha ngamakhala nangomlomo;
3. Ukuphefumula kufanele kube namandla amakhulu futhi kube namandla kunathi empilweni. Ingcindezi yamanzi esifubeni iphezulu kakhulu kunaleyo yomoya, ngakho-ke udinga ukukhipha ngawo wonke amaphaphu akho, bese uhogela phezulu, ukuze uzwe umsindo wokuhogela.
4. Lapho ubhukuda, phefumula ngendlela efanele nangokucijile nangokushesha ukuze uketshezi lungangeni ku-nasopharynx, futhi, ukuze ubambe umjikelezo odingekayo wokunyakaza, donsela futhi ukhiphe umoya;
5. Kufanele uphefumule ngesigqi, ngaphandle kokuhlaba ikhefu. Ukubamba umoya akuvunyelwe. Phefumulela phezulu, bese ukhipha umoya kuso sonke isigaba sokuthola ubuso emanzini.
6. Umsubathi kufanele enze kahle kahle inqubo yokunyakaza kwesitayela esikhethiwe. Kulesi simo kuphela lapho ezokwazi ukufeza umsebenzi wokuxhumanisa womzimba wonke.

Ungaphefumula kanjani ngenkathi ukhasa esifubeni sakho?

Ngalesi sitayela, ubuso cishe buhlala bucwiliswa emanzini, kuyilapho umoya uthathwa ngesikhathi lapho uvela khona isikhashana, kepha ususondele kakhulu ebusweni. Ukuphefumula kuhlanganiswa nokunyakaza kwesandla.

Ngaleso sikhathi, lapho umuntu ehla ngaphansi kwamanzi, futhi elungiselela ukuza ngaphezulu, owesibili uqhubekela phambili phambili. Ngalesi sikhathi, umgijimi ulele nendlebe yakhe ehlombe langaphambili, ephendulela ikhanda lakhe ohlangothini bese edonsa umoya. Kulesi sigaba, ukubuka kwakhe kubheke ngasesandleni ngaphansi kwamanzi. Lapho owokugcina ephuma emanzini futhi egijimela phambili ukushaywa unhlangothi, ikhanda lijike libheke phansi, umbhukudi uqala ukukhipha ngomlomo nangamakhala.

Nikezela ukuphefumula okuhlangene kanye nokwamanye amazwe. Esokuqala sisho ukuhogela ngaphansi kwesandla esifanayo, okwesibili - ukushintshana. Lesi sakamuva sithandwa kakhulu, ngoba sakha ukulinganisa okudingekayo kokunyakaza, ukufana kokujikeleza komzimba, futhi kuthuthukisa amandla ohlangothi.

Bonke ababhukudi kufanele bazi ukuthi bangaqeqesha kanjani ukuphefumula okubili ngokubhukuda, kunezivivinyo ezikhethekile zalokhu. Ngendlela, leli khono liyadingeka kwezemidlalo yezobuchwepheshe.

Amaphutha angenzeka:

• Ukuphenduka kwekhanda elincane ngenxa yokungaphenduki komzimba okwanele. Ngenxa yalokho, umbhukudi uphoqeleka ukuba asonte intamo, ekhathala masinyane futhi ilayishe imisipha ngokweqile;
• Ukuphenduka kwekhanda kakhulu (lapho umgijimi ekwazi ukubona uphahla). Ngenxa yalokho, umzimba ujikeleza kakhulu, okuholela ekulahlekelweni kokulinganisela, ukuxegiselwa nokwanda kokumelana kwamanzi;
• Ukujika kobuso okulungile kulapho iso elingezansi lingaphansi kolayini wamanzi futhi iso eliphezulu lingaphezulu. Ikhala licishe lithinte onqenqemeni. Ekuqaleni, umzwelo wemvelo uzokuphoqa ukuthi uzame ukuvela ngamandla, kepha ngokuzayo, uzofunda ngokuzenzakalela futhi ngenembile irediyasi edingekayo.

Ungaphefumula kanjani ngenkathi ukhasa emhlane wakho?

Ake sibheke ngokushesha ukuthi ungaphefumula kahle kanjani uma unesihlungu sangemuva. Njengoba ungacabanga, ikhanda alicwilili ngale ndlela, ngakho-ke ababhukudi baphefumulela ngaphakathi nangaphandle emoyeni. Ngendlela, lesi ukuphela kwesitayela sezemidlalo lapho uhlelo lwe- "inhale-exhale" luhlelwa nganoma iyiphi indlela. Kuya ngenduduzo kanye nokushesha komdlali. Abaqeqeshi abangochwepheshe batusa ukuphefumula ngokushaya ngakunye kwesandla - ukuhogela kwesokudla, ukuphuma kwesobunxele, njll.

Ukuphefumula kanjani ngenkathi ubhukuda i-breaststroke?

Okulandelayo, ake sithole ukuthi yikuphi ukuphefumula okulungile ngesikhathi sokubhukuda kwe-breaststroke:

• Esigabeni sesithathu sohlangothi, ngesikhathi sokubuyela, lapho izingalo zihlangana ngaphansi kwamanzi esifubeni bese zilethwa phambili ukufinyelela ebusweni, umzimba ophezulu uyashesha. Ikhanda liyaqhamuka bese umbhukudi ethatha umoya osheshayo futhi ojulile;
• Bese izingalo zivuleka futhi zenze unhlangothi onamandla, kanti ikhanda liphinde licwiliswe emanzini;
• Umbhukudi uqala ukukhipha umoya ngesikhathi sokukhahlela nokudlulisela phambili isigaba sesilayidi.

Iphutha elijwayelekile elenziwa ngabaqalayo abaningi ukuzama ukubamba ibele ngaphandle kokufaka ubuso bakho emanzini. Khumbula, awukwazi ukubhukuda kanjalo, futhi ngokujwayelekile, le nqubo ayihlangene nakancane ne-breaststroke. Lolu uhlobo lokubhukuda lokuzilibazisa lapho intamo nomgogodla kucindezeleke kakhulu.

Sincoma ukuthi ubuke amavidiyo wokuqeqeshwa wokuthi ungaphefumula kahle kanjani lapho ubhukuda ngezitayela ezahlukahlukene. Kunamavidiyo amaningi anjalo, ngokwesibonelo, ku-YouTube noma kuVkontakte.

Ukuphefumula kanjani ngenkathi ubhukuda ngesitayela sevemvane

Ekuphetheni, sizohlaziya ukuthi ungaphefumula kanjani kahle emanzini lapho ubhukuda novemvane - isitayela esinzima kakhulu futhi esinamandla kakhulu.

Njengakukhasa esifubeni, ukuphefumula lapha kuhlotshaniswa nokunyakaza kwesandla. Umoya uthathwa ngaleso sikhathi lapho umbhukudi edilika, evula izingalo zakhe ngesifo sohlangothi. Ngalesi sikhathi, ikhanda liyakhuphuka nobuso bayo buya phambili, umlomo uyavuleka. Adonse umoya ngokushesha lapho kuvela ubuso. Kubukeka sengathi kubabukeli ukuthi umgijimi uhamba ngaphansi kwamanzi evule umlomo. Kubalulekile ukuqedela ukuhogela umoya ngaphambi kokuba izandla zakho zithinte amanzi. Ngalesi sikhathi, ubuso bancika emanzini, futhi uma umuntu obhukuda engenaso isikhathi sokuqedela ukuhogela kwakhe, angakwazi ukukha amanzi ngamakhala akhe. Umphunga uqala ngokushesha ngemuva kokucwiliswa, futhi welulelwa umjikelezo wonke wezigaba ezisele zokunyakaza kwesandla.

Isixhumanisi se "inhale-exhale" senziwa kuwo wonke umjikelezo wesibili wale nqubo. Ababhukudi abaphambili, ngokuqeqeshwa okuphefumula kahle kokubhukuda, bangaphefumula ngemijikelezo emi-2-3, ebavumela ukuba bathole isivinini. Kodwa-ke, lesi sitayela sesivele siyinkimbinkimbi ngokwanele ukusunduza umthwalo ngisho nangaphezulu. Uma ungalungiseleli umncintiswano osemthethweni, ngikholwe, awunalutho ongalufundela leli khono.

Yebo, sikutshele ukuthi ungaphefumulela kanjani emanzini kahle lapho ubhukuda ngezitayela ezahlukene. Sincoma ukuthi ufunde imininingwane ngokuzivocavoca kokuphefumula ukuze ufunde ukuphefumula kokubhukuda. Zihloselwe ukwandisa ivolumu yamaphaphu, ukuthola ikhono lesigqi namandla okuphefumula, zifundisa ukuthi ungesabi ukubhukuda ubuso bakho bube phansi emanzini.

Qiniseka ukuthi ufunda ukuphefumula kahle, futhi usebenzise isikhathi esiningi kuleli khono njengakuyo yonke inqubo. Kulesi simo kuphela, ukubhukuda kuzokulethela injabulo nokwaneliseka.

Bukela ividiyo: Indlela Yethu (Novemba 2024).