Ukuphefumla esifanelekileyo ngoxa ukuqubha

Nabani na uyazi ukuba ukuqubha, uyazi ukuba maxa wambi amandla ukuqubha kancinane, kodwa loo nto nje umoya akavumeli. Nantso ukuphefumla kutheni efanelekileyo - yinto yokuqala bafundiswe ezinekhono abo basandula kuqalisa.

Xa umntu emanzini, uchitha ixesha elininzi amandla, lo gama ngexesha nokuhamba ababandakanyekayo isixa eliphezulu kwezihlunu. Ngoko ke, ukuba anithanga ufunde ukwenza indlela Ukuphefumla ekunene ezilandelelanayo, ngoko kusenokwenzeka ukuba uliginye phakathi kweemitha ezimbalwa wamanzi, kwaye ziya kuba nje eziqhutywa ngaphandle ngamandla.

Phantse zonke kuni unabahlobo liyi ukuba ukubambelela emanzini. Noko ke, ukuba ubukela kumaza apho siyeke ukuba umvumele ukubamba umoya wakhe, isiphetho izicacele - kufuneka kubekho uphefumlayo indlela efanelekileyo. Nantoni na elungileyo imilo yonke indawo njengomntu, izifundo zakhe ukuqubha uya kumnika isiphumo sincinane, ukuba akanako ukuphefumla kakuhle kwaye rhoqo uhlala entloko ukuthingaza, esoyika drop wakhe emanzini.

Musa ukucinga ukuba neendadi zobungcali - ongaphezu ngubani ilifa ubuchule angaphezu. Okwenzeka ukhuphiswano-Olimpiki, nje Iyamangalisa indlela kulula nesantya neendadi boyise indawo neemitha ezingama-50, rhoqo emanzini, yaye ezinye musa kwetha ngaphezulu. Konke oku, Kakade, negalelo kuqeqesho ixesha elide, kodwa ukuphefumla kakuhle lo gama yokudada kuya kunceda wonke umntu ukuba bafunde ukuze ahlale phezu kwamanzi nentembelo ngakumbi.

Kubaluleke kakhulu ngeli sinduluke ukugcina ukuphefumla anencasa cwaka, oku kuya kukuphepha ukwesaba kunye ingcinezelo wonke umzimba. Alithandabuzeki elokuba, ukuba uwugcine lo uphefumla lula kwaye ngcono xa kukho tube okhethekileyo, Noko ke, akusoloko isixhobo loo busondele. Umthetho esisiseko kamsinya nje abaqeqeshi bazama ukuba abonise le neendadi: umpefumlo ukwenza phezu kwamanzi, uwukhuphe - phantsi kwamanzi.

Ngoku sinikele ingqalelo ixesha ngumphunga, ekufuneka zibe kabini nje inhalation. Ke okona kubalulekileyo, musa ukulibala ukuqeqesha i ukuphefumla efanelekileyo kumhlaba.

Omnye exercises elula luqhelekileyo babizwa ngokuba "ukuhlamba" xa ufuna afefe ubuso ngamanzi, ngokwenza kodwa nazo uwukhuphe.

Kukho omnye umsebenzi ebandakanya efanelekileyo nokuphefumla kunye nomthamo lung ukunyuka. It lwenziwa emanzini. Uphefumlela ngaphakathi kufuneka gxwa emanzini kunye nokukhupha kancinci ukwenzela ukuba bahlale emiphungeni oksijini. Amafama kufuneka kwakhona uphefumle yehle emanzini. Imithambo kufuneka uphindaphindwe amaxesha amaninzi mkrozweni mnye, xa ngesantya ngamandla.

nobuchule kubaluleke kakhulu ukuba nabani na emanzini, kukukwazi ukubuyisela ngokukhawuleza ukuzola. Akulambathi nayiphi na imeko ezingalindelekanga phezu kwamanzi kucetyiswa ukuba ungabi nexhala size sihlale uphefumla kakuhle (yaye, ke ngoko, nokubetha kwentliziyo yesingqi, kunye nokulungelelaniswa zeentshukumo).

Ukuba ngenxa yesizathu esithile uqala ukuba novalo emanzini, kungcono uyeke kwaye uzame ukubamba umoya wam nesingqisho ezolileyo intliziyo. Oku kunokwenziwa kusetyenziswa inkqubo elula; qala wenze umoya kade, ngoko ukubamba umoya wakho, ubale ukuya kwi-10 kunye nokukhupha kancinci.

Kubalulekile ukukhumbula ukuba akukho namnye uya kusinda ukususela ukungena kwamanzi yomoya ebudeni bohambo, kodwa xa uphefumla kakuhle, imeko elolo hlobo akuthethi kufuna ukumisa esibukhali kwaye ngesiquphe yonke inkqubo yokuqubha. Uya kukwazi ukubamba umva khohlo okanye cacisa emqaleni wakhe ngokuzolileyo, lo gama kugcinwe izinga eliqhelekileyo intshukumo.

Akubuzwa ukuba ezi umthambo wokuphefumla aziyi ngokuzithemba kuphela kuma phezu kwamanzi, kodwa ukuphucula intlalo-ntle yeli. umthwalo Physical baya kuthuthwa lula kakhulu emini, yaye niya kuba namandla namandla, singasathethi i mood enkulu esempilweni iphupha eyomeleleyo. Kuba sempilweni.