Ukufunda ukubhukuda akunakwenzeka, nokuba kunjalo, unako ukuphazamisa, inene, unokukwazi ukubhukuda, oko kukuthi-unokukwazi ukuzisebenzisa iindlela zobugcisa zokubhukuda, kuphela emva kweeklasi kunye nomqeqeshi. Nangona kunjalo, nangenxa yabo ababandakanyekayo kumacandelo, nokuba ngabanye kunye notitshala okanye ukuziqhelanisa, kubalulekile ukwazi ukuhamba ngokufanelekileyo kwi-echibini, ukuba kuxhamla izihlunu-ukudala isicwangciso soqeqesho, iziphakamiso jikelele ngokuphefumula, amacebo amancinci echibini.
Ukuqala kweeklasi
Ukubhukuda , njengamanye eminye imidlalo, kufuna ukufudumala. Kuphela sincoma ukuba singenzi kulo mhlaba, kodwa ngamanzi. Kwimfudumalo uya kuncedwa ngeencedisi ezikhethekileyo, eziqhelekileyo zilele, kwaye akukho namnye echwepini onomdla. Ezi ziiplani ezahlukeneyo ngezandla kunye nabaphathi beenyawo. Zisetyenziswe kuphela ngabaqalayo okokuqala ukuba zihlale emanzini. Ngoko, indlela yokuhamba kakuhle ngexesha lokufudumala.
Ukungena kwamanzi, thatha iplanki uze udide nge "arrow", uhlawule intloko yakho emanzini njengoko ukhupha, uphakamise kwi-inhalation. Izandla zichanekile kwaye zibambe ebhodini, imilenze ibhekiselele, iisokisi zisebenza.
Emva koko, senza i-crawl ngebhodi lesandla - isandla esisodwa ekuxhaseni, okwesibini isebenza. Sifaka enye i-stroke nganye. Unokwenza isikhonkco kunye ne-brace ngebhodi lebhodi - siyifaka phakathi kwemilenze emibili kwinqanaba le-hip kwaye sisebenze kuphela ngezandla zethu. Ngaloo ndlela, unokupompa umzimba ophezulu.
Sifudumala, kwakhona sijikeleza ngasemva, sitshintshisa imivimbo emibili.
Ukuphefumula
Iphuzu elingabalulekanga nalo liyakwenza nendlela yokuphefumula ngokufanelekileyo xa ubhukuda. Ukuba uguqa esiswini sakho, ukukhupha kufuneka kube phantsi kwamanzi, kwaye uphephe ngaphezu kwamanzi. Yaye ukusuka ebude be-exhalation (oko kukuthi, ubuninzi be-oksijini unayo ngokwaneleyo), ubude bento eyodwa buxhomekeke. Ukukhutshwa komzimba kufuneka kube ubuncinane kabini ngokukhawuleza. Kwaye enye into: ngokubhukuda nokuphefumula, kwaye ukuxilongwa kuqhutyelwa ngumlomo. Ukuba ngaphantsi kwamanzi uphefumula ngeempumlo zakho, ngokuzenzekelayo ziya kuhluma ngokunyuka, kwaye le nto ihlala ihamba kunye ne-ingress yamanzi ukuya kwi-nasopharynx - uya kucima umqala wakho, "ugxobhoze" kunye ne-hysteria.
Ukulahlekelwa kwesisindo
Kodwa ukuba udime, abaninzi bethu baya echibini lokulahleka kwesisindo. Akukho nto iphosakeleyo kuloo nto, kufuneka nje ukwazi ukuhamba ngokufanelekileyo ukuze ulahlekelwe isisindo.
Okokuqala, ungalokothi unqande kwaye ungaphumuli ekupheleni. Ukuphumla - kuthetha ukubhukuda okucothayo ngasemva, ukujikeleza imilenze nezandla.
Okwesibini, ukulahlekelwa isisindo echibini kunye nayiphi na imidlalo, kuyimfuneko ukukhetha enye indlela - ukusuka kwi-speed-swimming swimming to rest and vice versa.
Okwesithathu, kuphela xa ubhada ngeendlela ezahlukeneyo uza kukwazi ukupompa nokusebenzisa onke amaqela omzimba. Ukulahlekelwa kwesisindo esiyimpumelelo ngumthwalo kuwo wonke umzimba. Ngoko ke, ngaphambi kokuya echibini uzenzele isicwangciso soqeqesho.
Ngokulahlekelwa ubunzima, i-inventory inokukunceda. Njengoko sithe satshilo, abanikazi abakhethekileyo beenyawo baya kunceda ukuqinisa ibhinqa lehlombe, kwaye ibhodi yeengalo - imilenze. Yintoni ukupompa - ukhethe. Ukongeza, njengononwabo oluncedo, unokuzama ukubhukuda ngaphandle kwezandla, kwaye udide ngaphandle kwemilenze (ngaphandle kwamaplanga). Ukwenza oku, izandla kufuneka zifakwe phambi kwakho kwaye zixinzelele ezinyaweni,
Walamba
Wonke umntu okungenani kanye "pobarahtalsya" echibini, uyazi ukuba isilwanyana silambile njani sinqobe umntu emva kokutshiza emanzini. Ukuze ungagcini ngokukhawuleza kwiinto zonke eziphantsi kwengalo yakho, sincoma ukuba singayi echibini kwisisu esingenalutho. Unokuqwalasela oku njengenye yeemigaqo zendlela yokubhukuda ngokufanelekileyo ukuze unciphise umzimba. Ukulahlekelwa isisindo emva kokuba i-pool iqinisekiswe kuphela ukuba ngokukhawuleza, ukuphuma emanzini, ungaphazanyisi i-metabolism yakho yokutya imivalo, i-buns namaapulo. Xa uziva ulambile, kuthetha ukuba amafutha akho ashiswa ukuze anelise.