Ukungabikho kweendonga zobhinqa kubangelwa ngenxa yokunciphisa ithoni yeemisipha ezikwindawo encinci yeplavis, ngokuchanekileyo, xa izihlunu zingakwazi ukugcina isikhundla sempilo yezitho. Esi sifo sikhula ngokukhawuleza, kodwa siphuthuma ngokukhawuleza kwaye sinokuhamba kunye nezifo ezivuthayo.
Izizathu zokungabikho kwodonga lwamanzi
Izidumbu ezingaphantsi kokuthuthukiswa komgangatho weplavic ziyimbangela ebalulekileyo, ngenxa yoko udonga lwangaphantsi lusehlisa. Ezi ngxaki ziyakwenzeka kuphela kubafazi abasele bazalwa. Yonke into yokuba emva kokubeleka, kubonakala kungahambelani (ukugqithisa) kwemisipha yesigxina esiswini, kwaye ngenxa yoko - ukuphuma kweendonga zesini.
Iimpawu zokungaphumeleli
Ukususela ekuqalekeni kwesi sifo esibangela ukungabikho kweendonga zesisu, akukho zibonakaliso. Ininzi yabasetyhini abagulayo kwesi sifo, qaphela ukuxhalaba nokukhathazeka kwisisu esisezantsi, ukubonakala ngokukhawuleza kweentlungu zendalo. Ngokuqhubela phambili nokunciphisa udonga lwangasemva lwesigxina, kunokwenzeka ukuhlakulela ukungabikho komlambo , iigesi kunye nesitulo. Oku kubangelwa ukungakwazi kwamagqabi okubambisana. Kwiimeko ezinzima, umlomo wesibeleko usenokungena emnyango wesini.
Ukwahlulelwa kokushiya
Kukho izididi eziliqela zesifo:
- ukungaphumeleli kweendonga zesigxina sesini : iziphene zesisu ziqala ukuvutha ngamandla, kwaye iindonga ngokwabo zihlahlela kancane;
- ukuthotywa kweendonga zesini kwisigaba sesi-2: udonga kunye nokuhamba kwesantya ngokukhawuleza, kwaye udonga lwangaphambili lwe-rectum luyehla;
- kwi-3 degrees , intamo ngokwayo iyancitshiselwa ekungeneni kwesini kwaye ihambelana nokulahlekelwa okanye ukuphelelwa ngokupheleleyo kwesibeletho ngaphandle.
Unyango
Abasetyhini abaninzi, ngokokuqala ngqa bejamelene nesimo esinjalo njengokunciphisa iindonga zesini, abazi ukuba baphathwe njani kunye noko kufuneka kwenziwe. Indlela ephambili yokuphuma kwimeko i-gymnastics yokwelapha. Xa unciphisa iindonga zesini, oogqirha bancoma ukuba benze imisebenzi eya kunceda ukuqinisa imisipha yomzimba. Ngoko, kwi-supine isikhundla, yenza oku kulandelayo:
- Izandla zinyamezela malunga neendawo ezisecaleni zezintambo, imilenze kunye. Xa unxiba, ngokukhawuleza, ngokukhawuleza uphakamise imilenze yomibini, ekuphumuleni-wubhengeza; ekuphumuleni, ukuzisa imilenze yakho kunye, ekuphumuleni ukubuyela kwindawo yokuqala. Phinda la maxesha angama-8.
- Imilenze ilala kunye okanye enye phezulu kwesinye, inyawo lonke phantsi, izandla emva kwentloko. Nciphisa ngokukhawuleza i-pelvis, ubenqamle kwisibilini, kwaye ngexesha elifanayo udwebe kwi-anus ngaphakathi. Ukuphefumla ngexesha lokuzivocavoca lugqithisileyo. Yenza ezi zihlandlo ezili-10.
- Beka izandla zakho kwicala ngalinye lomzimba, imilenze kunye. Phakamisa imilenze, uwaguqe ngamadolo, wenze umsebenzi ofana nokuhamba ngebhayisikili. Kubalulekile ukuphinda imizuzu emi-2-3, ngesantya esilinganiselweyo. Ukuphefumula kungonakalisi.
- Ukulala emlenzeni wakho, pha kamisa imilenze uze uzame ukuhamba phantsi kwentloko, uzama ukuchukumisa iinzwane zomgangatho ngezandla zakho. Phinda usebenzise amaxesha amahlanu.
- Ukulala phantsi, ukuguqula, ukulungisa imilenze eqondileyo kwi-angle engama-45 °, ekuphumeni, ukubuyela kwindawo yokuqala.
Ezi zifundo ziyakwenziwa naliphi na ixesha elikhululekile, kodwa ixesha elide ngaphambi nangemva kokutya kufuneka libe ubuncinane kwiiyure ezingama-2. Bomeleza imisipha yomgangatho weplavic, kungenxa yoko bahlala besetyenziselwa ukuphatha iindonga zesisu.
Xa udonga olusemva lwangasese luhlahla, luhamba kunye nokutshintshwa kwimeko ye-rectum, umsebenzi udlalwa ngokuphindaphindiweyo, - ukuhamba kwexesha elide. Olu hlobo lokushiyeka lungabangela ukunyuswa kwengcinezelo ye-intra-esiswini.
Iingcebiso
Kuzo zonke iintlobo zezi zifo, ngokukodwa, kunye nodonga oluphezulu lwamanzi oluphantsi, inkqubo yokulala ngesondo ibuhlungu. Ngoko ke, kungcono ukuyeka isondo ngexesha elide.