Ulwalamano ngumlawuli othandwayo woqeqesho. Ukolula kuyavela ukuba lube luncedo kungekuphela ukuze ukwazi ukuhlala kwi-twine. Kwangelo xesha, i-elastictuby elungileyo ithintelayo ukubonakala kweengxaki ngamalungu, iintlungu ngasemva nasemva nasezimbileni, ziququzelela ukukhulelwa kunye nokuzalwa komntwana. Sithetha imithetho yolwaphulo-mthetho olunobuchule.
Yintoni onokuyilungiselela Iiklasi
Kwiiklasi ofuna i-rub yerabha eyenziwe ngerabha okanye i-foam, iibhloko ezimbini ezibiweyo zeyoga, i-elastic gum kunye nendawo encinci yasimahla. Kubalulekile ukuba uziqhelanise negumbi elinehlanya kwigumbi lobushushu legumbi - i-25-28 degrees. Kwimisipha ebandayo incitshisiwe, kwaye baphumle kubushushu, ke uya kuphawule ngokukhawuleza ukuba kuphawule phambili eziklasini. Xhuma ngokuqinileyo, hayi izithintelo. Ngokoluvo lwethu, eyona ndlela ilula yezemidlalo phezulu kunye nemilenze, iisokisi ezinqabileyo okanye ezinganxibanga zihlangu kwimilenze.
Singakanani isifundo sokugqibela
Ngcono, ukuba wolula uza kuqhubeka emva komsebenzi ophambili. Ngokufanelekileyo ijika ngokufanelekileyo isuse izihlunu emva kokubaleka okanye ukuhamba ngokukhawuleza. Ungaze uqale ukolula ngaphandle kwezihlunu zangaphambi kokufudumala, kungenjalo unokuzenzakalisa. Yenza umthambo wokuzivocavoca: ukusuka entanyeni ukuya ezinyaweni nasezandleni. Emva kokusebenza, balale kwi-rug kwaye utshabalala umatshini wokushicilela - ke umzimba wakho ulungele umthwalo, ukhulisa ipulse noxinzelelo. Sikucebisa ukuba wenze umthambo kangangeyure- imizuzu eli-10 yokufudumala kwaye ucinezele, imizuzu engama-40 kwi-40 yolulele kwaye i-10 imizuzu yokucamngca. Ukukhawuleza ukuhlala emathaneni, yenza yonke imihla.
Fudumele
Ifoto: I-PXXABAY.com.
Yeyiphi imithambo ekufuneka eyenzile
- STOP wolula ukusuka ekufudubeni kwemisipha yentamo kunye nebhanti yegxa-yenze intshukumo yesetyhula kunye ne-counterlock, ihleli kwi-rug. Soloko ugcina umqolo wakho ngqo, uzama ukudibanisa amaBlade: Isimo esihle kukhuseleko olukhuselekileyo.
- Emva kokwenza amathambeka ukuya kumacala endawo yokuhlala: Yilahla indawo yokuhlala kwi-elbow, tsala isandla simahla kwicala apho salala khona. Kuya kufuneka uve ukolula amacala kunye nezandla.
- Emva koko yenza "ibhabhathane": Qhagamshela iinyawo, uzama ukuzibandakanya kufutshane kangangoko unakho kwi-groin. Bamba iintende zeenkuni zasekhohlo, Iingqukuva ziguqa ngamadolo. Unokufikelela izandla zakho phambili, uzama ukuthoba isisu ezinyaweni.
- Emva koko yenza ukolula kwi-Dynamics - kulunge ngakumbi kunokwalusa kakhulu. Yima emadolweni akho kwaye utsala umlenze omnye phambili, ubeka isithende kwaye ulungisa edolweni. Phosa kumlenze othe nkqo, hlambulula kakuhle. Ungantwa-mali kancinci, uzama yonke imizuzwana eli-15 ukuba ihle yonke iphantsi.
- Gobe umlenze othe tye edolweni kwaye ushukumise ubunzima bomzimba kuyo. Hlanganisa enye umlenze, wabamba isokisi ngesandla sakho, kwaye wayitsalela kwiibhokisi. Faka isibali-xesha kwifowuni yakho: I-1 yemizuzu ebambelela kwesi sikhundla.
- Khanyisa imilenze yomibini, ehleli emathaneni. Ukuba awuthathi izandla zakho phantsi okanye ukujija umva wakho, thatha iibhloko zeyoga kwaye uhambe kuzo. Ubunzima bomzimba kufuneka bube ne-groin-imisipha ye-pelvis yolula. Ngaphandle koko, uya kuzolula iithenda zothando, ezingayi kuzisa amawele.
- Yenza imithambo efanayo nolunye unyawo.
- Jika uye phambili. Gobe amadolo akho kwaye uzilungiselele ngokubanzi kangangoko unakho. Bhalisa i-elbows yakho kumgangatho okanye iibhloko kwaye kancinci uqhubekeke phambili. Kuya kufuneka uve uxinzelelo lwezihlunu ze-pelvis.
- Lungisa unyawo olunye kwaye uqhubeke ukwenza umthambo umzuzu omnye. Tshintsha iinyawo zakho kwaye uphinde umthambo.
- Lungisa zombini imilenze-ubambe kule ndawo imizuzu emi-2.
Umsebenzi ngamnye unikwa ubuncinci umzuzu.
Ifoto: I-PXXABAY.com.
Imithetho yolula
Ngexesha lokuzivocavoca, kuya kufuneka uziva uxinzelelo olulula kwimisipha. Akukho sidingo sokwenza ukolula amandla xa uziva iintlungu, iya kukhokelela ekulimaleni. Kukwabalulekile ukwenza umthambo rhoqo ukuba izihlunu ziqhele umthwalo kwaye ngokuthe ngcembe yaphumla. Nje ukuba uqaphele ukuba kulula ukolula, cela umhlobo ukuba akuncede - faka ngasemva ukonyusa ukunganyangeki kwaye ukongeza ukolula imisipha.