Indlela yokufunda ukugebha?

Ikhono lokubhukuda kubaluleke kakhulu kumuntu omdala - ngezinye izikhathi ukungakwazi ukuhlala emanzini kungabiza abantu. Ungafunda ukuthi ugejime kahle, njengoba izici zamasu okubhukuda atholakala kuwo wonke umuntu.

Indlela yokufunda ukugebha kahle?

Noma yimuphi umuntu uzofunda ukubhukuda, uma engakwazi ukuqonda amakhono ayisisekelo ngendlela engcono kakhulu, kubandakanya ukuphefumula okulungile, ikhono lokulala emanzini esiswini nangemva, ukugoba phezu kwamanzi, ukuvula amehlo akhe ngaphansi kwamanzi, ukugcina isikhundla esifanele somzimba nokuhambisa izandla zakhe nemilenze ngendlela efanele.

Inhalation ngesikhathi sokubhukuda kwenziwa ngomlomo nekhanda eliphakanyisiwe noma eliphendukile. Ezinye izinkinga zabaqalayo zokubhukuda ukuphuma emanzini, ngoba kudinga umzamo. Ukuphefumula kumele kuhambisane nokuhamba kwezandla nezinyawo.

Ukuze ufunde ukubhukuda ngokushesha, udinga ukwazi ukuthi usebenza kanjani kahle ngezinyawo zakho. Umthetho obaluleke kunawo wonke kuwo wonke amasitayela - amasokisi kufanele athulwe, nokunyakaza - okusheshayo futhi okubukhali. Kuphela uma isitayela sokubhukuda "imilenze yebele" sithatha indawo ebukeka sengathi i-frog.

Kubalulekile ukubhukuda kanye nokushaya okulungile. Ukuze ugijime ngokushesha, udinga ukugcina iminwe yakho ndawonye, ​​futhi iphutha elikhulu labaqalayo liwukuthi zigcina iminwe yakho ingahlanjululwa.

Esinye iphutha evamile ukuthi abanye abagijimi abaqalayo bazama ukuphakamisa ikhanda labo eliphakeme kunalokho okudingekayo. Kodwa-ke, ngalesi sikhundla, imilenze iyawa ngokujulile, futhi imisipha yezingalo namahlombe ikhathele ngokushesha.

Ukuzivocavoca kulabo abafunda ukudoba

Ukuqonda amakhono okubhukuda amakilasi akhethekile ukusiza. Ngaphambi kokuqala, kunconywa ukufudumala emhlabathini imizuzu engu-10-20.

1. Ngena emanzini, hamba ujikeleze futhi ugijime ngezindlela ezahlukene, okwenza izingalo zishaye (iminithi 2-3).
2. Faka emanzini ngekhanda lakho bese ubamba umoya wakho isikhathi esiphezulu ongakwazi ngaso (izikhathi ezingu-5-7).
3. Hamba emanzini bese uzama ukuphefumula, ubambe ubuso bakho emanzini (izikhathi ezingu-5-7).
4. Qoqa umoya, ubambe umoya wakho, bese uqoqa, qoqa emanzini. Lapho amanzi ekuxosha, phakama ngezinyawo zakho uphume (izikhathi ezingu-4-5).
5. Lala phansi emanzini esiswini sakho, welula izandla zakho ngezindlela ezahlukene, ubambe umoya wakho. Bese uzama ukubhukuda, ucindezele izandla zakho emzimbeni futhi wenze ukunyakaza kuphela ngemilenze yakho (5-6 min.).
6. Hlala ubhekane nemifula, phakamisa izandla zakho bese uwaxhuma. Thatha umoya ojulile, uphumule bese uhambisa phezu kwamanzi (ama-5-6 amaminithi). Emva kwezinsuku ezingu-2-3, cindezela lo msebenzi ngokukhipha ukuphuma kwamanzi ngesikhathi slip.
7. Ngena emanzini ukuze ujule kancane kuncike okhalweni, udwebe emoyeni bese ubamba, bese usakaze izingalo nemilenze yakho bese ubeka emuva emanzini (imizuzu emi-5-7).
8. Phinda usebenzise inombolo yesithupha, kodwa slide phezu kwamanzi, hhayi esiswini sakho, kodwa ngemuva kwakho. Zama ukufaka umsebenzi wezandla nezinyawo (imizuzu engu-5-7).
9. Ngesikhathi uhambisa isisu, landela ukuhamba ngezinyawo zakho, uzama ukubhukuda amamitha ambalwa, bese uvula ukuhamba ngezandla zakho (5-7 iminithi).

Ungafunda kanjani ukugebha ngaphansi kwamanzi?

Ukufunda ukubhukuda ngaphansi kwamanzi kungcono kakhulu echibini, engxenyeni yalo engacacile. Qala ukuqeqesha ngokucwiliswa emanzini ngekhanda. Zama ukuvula amehlo akho, yenza ukuphuma okude okuqhubekayo. Qaphela ukuthi ngokuphelelwa yisikhathi esifanele, akukho ukunzwa kwamanzi okuthululela ekhaleni.

Uma uzizwa ukhululekile ngaphansi kwamanzi, qala ukuqeqesha ukuhamba okulungile. Phuma kude emgqeni bese uphonsa emanzini, uzama ukwenza inani eliphansi leminyango ngezandla zakho kanye imilenze - lokhu kuyadingeka ukulondoloza oksijini.

Izinkinga lapho kugeleza ngaphansi kwamanzi kungavela ngenxa yezizwa ezingathandeki ezibangelwa ukucindezelwa kwamanzi. Okuphansi ukudonsa, okunamandla kuyoba yinkinga kuma-eardrum futhi ungathola ikhanda. Ukwenza lokhu kuzwele kube lula, ngaphambi kokuthi udilize, thatha ukuphefumula okuncane nokuphefumula. Futhi uma ubeka izindlebe zakho - uphazamise impumulo yakho bese uzama ukuphuma kulo.

Funda ukugebha - leli khono ngeke libe lingahle. Ngaphezu kwalokho, ukubhukuda kushukumisa uhlelo lwezinhliziyo, kuthuthukise ukusebenza komshini wokuphefumula, kuqinisa impilo futhi kusize ukushisa amakhilogremu engeziwe.