Kusukela ngaleso sikhathi, kunezinhlelo eziningi ezakhiwe emhlabeni ezisebenzisa lokho okutholakala nodokotela waseNgilandi. Uhlelo olukhulunywe ngalo kulesi sihloko aluvunyelwanga nje kuphela eYurophu kodwa naseRussia futhi lusetshenziswe ngempumelelo ezindaweni eziningi zokulungiselela ukubeletha kanye nokubonisana kwabesifazane. Iqukethe izifundo ezingu-5-6 zemizuzu engama-10 ngayinye. Wonke amakilasi asebenzisa kangcono ekamelweni elihlukile, ukuze kungabikho lutho olukuphazamisa ekugxilweni nasekuphumuzeni.
Isifundo esisodwa. Ufunda umzimba wokuphefumula. Kufanele ufunde ukulawula ubude bokuphumula, ukuphuma umoya nokuma isikhashana ngemva kokuphuma kwemoya. Le gymnastics kumele yenziwe nge-akhawunti yomlomo kuwe. Etafuleni elingezansi, abalobi babonisa isikhathi sokuphefumulelwa ngamasekhondi, ama-denominators akhomba isikhathi sokuphuma, kanye nezinamba eziningana (ezingezona izingqikithi) - ziyeka. Izindlela zokuvocavoca zihlukaniswa ngezigaba ezine:
- Isigaba sokuqala: 3/2; 2; 3/4; 2; 2/5; 2
- Isigaba sesibili: 4/6; 2; 4/7; 2; 4/8; 2
- Isigaba sesithathu: 5/8; 3; 6/8; 3; 7/8; 3
- Isigaba sesine: 8/8; 3; 6/7; 3; 4/5; 2; 2/3; 2.
Isifundo ezimbili. Uyazi kahle indlela yokuphumula imisipha ehlukahlukene.
Hlala ukhululekile esihlalweni, uncike kuso, imisipha yentamo kufanele ikhululeke. Philisa ngokuthula, uma kunokwenzeka - nge-diaphragm, ugqozi kufanele lube lujulile futhi luhlale isikhathi eside. Sula imisipha yombuso, wehlisa amajwabu amehlo, lungisa isimo, njengokungathi, phansi nangaphakathi. Phakamisa ulimi emazulwini. Umhlathi omncane kufanele uhlale kancane. Le nkulumo ebusweni ibizwa ngokuthi "i-mask relaxation". Yenza le "maski" izikhathi ezingu-3-4. Manje phumula imisipha yakho yesandla. Qala ngesandla sokunene. Ake ucabange ukuthi izandla zakho zihlambulukile futhi zilenga okuxekethile. Phinda okufanayo nemisipha yemilenze. Qedela lo msebenzi ngokuphuma ngokuzumayo isimo esikhululekile. Zihlakulele ukuthi ujabule, unamandla, ujabule, umomotheka impilo.
Isifundo sesithathu. Ufunda ukuthuthukisa umuzwa wezitho ezifudumele nezindayo.
Zama ukuzicabangela le mizwa. Khuluma engqondweni yakho: "Izingalo zami nemilenze yindlala, ihola, kancane kancane ifudumele ..." Futhi izikhathi eziningana ngokulandelana. Ekupheleni kokuzivocavoca, kufanele uzizwe uphumule.
Isifundo ezine. Ufunda ukuzwa ukushisa okujabulisayo esiswini sakho.
Lesi sifundo sifana naleso sangaphambilini, kodwa manje sibheka endaweni yesisu. Zama ukuzwa ukufudumala kuwo. Ukuze uzuze lo mphumela, udinga ukuyiphinda ngokwengqondo: "Isisu sami sivuselela futhi sigcwele ukushisa okujulile okumnandi ..." Umphumela omkhulu uthola uma ungaphindi nje ukuphinda ufunde umbhalo, kodwa uqonde ngokuphelele ukuthi uthini futhi udlulisele le mizwa kuwe.
Isifundo sesihlanu. Ufunda ukulawula umsebenzi wenhliziyo.
Okokuqala, phinda lokho oye wangena ezifundweni zangaphambilini: cabanga ukuthi isandla sakho sokulenga singena kancane emanzini afudumele. Amanzi avela ekuthintaneni neminwe aqala ukufudumala futhi ukuzwa kwemfudumalo kuphakama isinyathelo ngesinyathelo phezulu nokukhudlwana futhi kusakazeka kuwo wonke umthamo womzimba wesokunxele. Kunomfudumalo omnandi wokushisa esifubeni. Le nzwa ibangele ukwandiswa kwemikhumbi yenhliziyo, okwakwandisa ukugeleza kwegazi enhliziyweni nokuqinisa umsebenzi wayo.
Isifundo Sithandathu. Khetha lezo zivivinyo ezizohambisana nemisebenzi yakho yesizukulwane.
Ekubelethweni kunezigaba eziningana: isikhathi sokuchayeka, ukulwa nokuphambana phakathi kwabo, kanye nesikhathi sokuxoshwa kwe-fetus. Esigabeni ngasinye, sebenzisa izivivinyo zakho, noma inhlanganisela yazo.
Isikhathi sokunwetshwa komlomo wesibeletho
Phakathi nalesi sikhathi, umsebenzi oyinhloko ukulawula ukuphefumula komuntu. Ngesikhathi esiphezulu, zama ukuphefumulela ngokujulile, uphefumule emcimbini. Lokhu ufunde esifundweni sokuqala. Ngesikhathi sezimpi, zicabange wena, uhlanganise amaphuzu okuphefumulela: ukukhubaza, bese uphumelela, khona-ke ikhefu lemizuzwana engama-5 ilandela. Ngokuvamile, le mpahla idlula isilinganiso samasekhondi angu-45-50, futhi kusukela manje udinga ukukhipha le mizuzwana emihlanu yekhefu, uzibuze: "Ngaphambi kokuphumula, kuphela imizuzwana engu-40 kuphela." Emva kokuphela komjikelezo wokuphefumula, amaphuzu ekulweni kufanele anciphise imizuzwana emihlanu. Ukuzithiba okunjalo ngaphezu kwesikhathi sokulwa kwenza izinhlungu zingabi namandla kakhulu. Kufanele ihlolwe ngenxa yemisipha yesisu nesiswini. Kuyaziwa ukuthi uma uqinisa imisipha ngesikhathi sokulwa, ubuhlungu obuvela kulokhu buyanda kuphela. Ngakho-ke, udinga ukuzama ukuphumula futhi ungasebenzi umzimba. Kuphela kudingekile ukukwenza ngaphandle kokuzindla, kodwa ukulawula isimo sawo ngosizo lwemizamo enamandla. Kulezi zindlela ezifanele kakhulu zokuqeqeshwa ngokuzenzakalela. Kufanelekile ukuphinda ngiziphendulele: "Kuhle, ngilawula ngokugcwele isimo, uma izibhamu zihamba - inqubo yokuzalwa ilungile, izithintelo zizothola kancane kancane." Ngilawula ukuphefumula kwami, ukuphefumulela ngokushelela nangokujulile, umzimba wami ukhululekile, .
Isikhathi phakathi kwezingqinamba
Phakathi nalesi sikhathi, kufanele usebenzise amasu okuphumula: kusukela emisipha yekhanda nentamo kuya emisipha yesikhumba kanye namalungu angaphansi. Ukuze uzuze lokhu, udinga ukukhuluma ngokwengqondo ngemishwana elandelayo: "Ngizolile futhi ngilawule ngokugcwele umzimba wami." Ukuphuza kunomoya ozolile futhi ojulile, izihluthulelo ebusweni bami, izinhlanzi zentamo namahlombe ziphumule, izingalo, isisu, imisipha yomzimba, amaphuphu aphumule, amadolo, amathole nezinyawo.Umzimba phakathi kokuphumula uyayeka. "
Ukuxoshwa kokukhipha ingane
Ngesikhathi sokuzalwa komntwana ngokushesha, kuzodingeka uhlukumeze imisipha ngesikhathi sokuzikhandla nokuphumula ngokuphelele phakathi kwabo. Lapho kuhlasela, uyazibuza: "Ngiyaphefumula kakhulu." Ngiqinisa imisipha engezansi .Ngikhulisa ukucindezela phansi.Kunzima nakakhulu ukucindezeleka .Ngizwa sengathi ingane iyahamba ephansi futhi iphansi. Manje ngenza umoya ophuthumayo. "
Akunzima kakhulu ukufunda lezi zivivinyo zokuqeqesha ngokuzenzakalelayo, njengoba kungase kubonakale lapho ufunda lesi sihloko. Amakilasi awadingi isikhathi esiningi, kodwa leyo mizuzu engu-10 oyisebenzisayo kuyo yonke imihla, udinga ukuyisebenzisa ngomthelela, ngaphandle kokuphazanyiswa ngumuntu ongaphandle. Abesifazane ababhekana nalokhu noma inkambo efanayo, bakholelwa ukuthi ukuzalwa kwabo kwakufushane kakhulu kunalokho okwakungokoqobo. Ukuqala kokubeletha kudlulile ngaphandle kobuhlungu. Futhi e-apogee, ubuhlungu babuthakathaka kakhulu.