Ngendlela efanelekileyo ukuba uhlambe umququ kunye nasemva?

Abantu abaninzi bathi banokubhukuda, kwaye banokuzibiza ngokuba ngabashukumi abalungileyo, kodwa oku, ngelishwa, akunjalo. Ngokuqinisekileyo, umntu akakwazi ukuvuma kodwa oku kuvunyelwene nabani na onokuhlala emanzini, kodwa wonke umntu unamacebo ahlukeneyo okuhamba. Kwaye ezinye zihamba ngeendlela ezifihlakeleyo, mhlawumbi, kwaye eli gama alinalo. Yonke ihlaya. Ndingathanda ukuthetha ngokubhekiselele ngale ndlela yokubhukuda, njengendlela yokukhwela, kunye nendlela yokubhukuda ngokufanelekileyo nge-crawl.

Ngokubanzi, indlela yokudada ngokufanelekileyo nomvundla, wonke umntu kufuneka azi. Umzimba wesiguwu usulelwe, kufuneka ufumaneke emanzini, kwaye i-pelvis kufuneka ihlulwe emanzini ukuze iinyawo zingabonakali emanzini. Intloko kufuneka ihlise emanzini ukuze loo nto ibonelele kwaye ihambe phambili. Umgangatho wamanzi kufuneka uthinte icandelo lebunzi phakathi kweenwele kunye neenki. Kwinkqubo yokubhukuda, umzimba kufuneka ugxilise ngokushiya ngakwesokunene nangakwesokudla, okukuvumela ukuba wenze ukunyuka kwesantya nokuphefumula.

Ukuze ukwazi ukuhamba kakuhle kunye nokukhwela, kufuneka usebenze kungekuphela kwezandla zakho, kodwa kunye neenyawo zakho. Ukunyakaza kwemilenze kufuneka kwenziwe ngokuthe tye kunye nokuthe tye. Ukulungiselela kuqala ngomlenze ochanekileyo kwaye kuphela ekupheleni, kufuneka ulungele entanyeni, idolo kunye ne-shin. Wena. Inkqubo yonke iphelela ngentshontsho efana nesibhozo. Imilenze kufuneka ibenze ngokukhululeka nokunyakaza.

Ukunyakaza okuyisiseko, oku ngokuqinisekileyo ngumsebenzi wezandla. Ingalo enye, igugu elincinci kwi-elbow, ikhupha ngokukhululeka emanzini. Kule meko, isundu kufuneka sitshintshwe kwaye ufake amanzi phambi kwelinye icala. Kulo mzuzwana, wenza intshukumo evumela ukuba udide. Kubaluleke kakhulu ukulandela ukulandelelana kokuhamba. Okwesibini kulo mzuzwana uphela phezu kwamanzi. Ngamafutshane, izandla zifanele zenzeke, ngelixa umntu edibaniswa kuphela emanzini, okwesibini kufuneka agqibe ukubetha. Leyo ndlela yokudada ngokufanelekileyo umvundla. Kwaye kubaluleke kakhulu, ukuba ungayisebenzisa le ngcamango ngaphandle kwanoma yimuphi umzamo ekusebenzeni, ngoko unako ukushukuma ngokukhululekile ngale ndlela.

Indlela yokuphefumula ngokuchanekileyo xa ubhada?

Emva kokuba ufunde ukubhukuda naliphi na isitayela, kubalulekile ukuqhubeka nokuphefumula. Abantu abaninzi banomdla kumbuzo wokuphefumula ngokuchanekileyo xa udida. Ukudibanisa okuchanekileyo kokuhamba kunye nokuphefumula ngexesha lokubhukuda kuyisiqinisekiso sokuphumelela. Kwindlela nganye, isingqimba sakho sokuphefumla. Kubonakala ngathi, emva kokuba ufunde nayiphi na ingcaciso, uza kugxuma echibini uze udide. Kodwa oku akuyi kwenzeka. Nangona sele sele uqaphele kakuhle ubuchule bokubhukuda, oku akuthethi ukuba uya kungena kwisigqi sokuphefumula. Oku kuthatha ixesha. Ngokuqhelekileyo kuyimfuneko ukuqeqesha kwaye isiphumo siya kufumaneka.
Indlela yokuphefumula ngokuchanekileyo xa ubhada nge-crawl? Xa ubhukuda ngale ndlela, ukuphefumla kwenzeka ngokujika kwekhanda ngakwesobunxele okanye ngakwesokudla. Inhalation kufuneka iqhutywe kwicala leso sandla, esikulo mzuzwana siwela phezu kwamanzi. Emva koko, intloko iya kubuya kwindawo yayo yasekuqaleni kunye ne-exhalation yenziwe. Intlangano engcono yokuhamba kunye nokuphefumla - le ngqungquthela yokuphefumula enye yenziwa yimivalo emibili yezandla kunye neminyango emihlanu yemilenze. Le yimithetho eyisiseko yokubhukuda nomvundla.

Ngendlela efanelekileyo ukuguqula ngasemva?

Kwaye ungaphinda ubhekisele kwindlela elula yokuhamba emanzini - ibhukuda ngasemva. Le yodwa ifomu apho umzimba uhlala khona. Kodwa, njengoko kulungile ukugibela emva kwakho, kufuneka kwakhona ukwazi kwaye ukwazi.

Imisipha yokusebenza eyona nto, xa ubhukuda emhlane kukudlula. Ngalo lonke uhlangothi, isandla kufuneka sithinte iindlebe. Umgaqo wezandla ufana nokubhukuda nge-crawl. Ukwahlukana kuqulethwe kukuba iinto ezithintekayo kwindlela eyahlukileyo, kwaye ubuchule bokuhamba kwesandla buhluke kakhulu. Kwaye ke i-angle phakathi kwezandla i-degrees ezingama-180. Intloko kufuneka ihambe ngokumgangatho nomzimba. I-Hips kufuneka yenze ukuguqulwa kwamancinci ukwenzela ukuba iphikisana nengalo okanye isenze intamo ibonise kancane emanzini. Le nkqubo inciphisa ukumelana kwamanzi ukunyakaza. Imilenze yenza kwakhona ukunyakaza okuhambayo, kuphela kule meko kufuneka ibe seburhulumenteni.