Yintoni iBhola yokuBeletha kwaye kufuneka ndiyisebenzise?

Umxholo

• Yintoni ibhola yokubeleka?
• Zithini izibonelelo zebhola yokubeleka?
• Uyikhetha njani enye?
• Ungayisebenzisa njani ibhola yokubeleka?
• Ngexesha lokukhulelwa
• Ngexesha lomsebenzi
• Emva kokubeleka
• Ngaba ungazilolonga ngebhola ezalayo?
• Ukuzilolonga
• Ukuzivocavoca kweHula hoop
• V-hlala
• Isikwere sebhola ngaphezulu
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Mhlawumbi ukhe wayibona imithambo yeebhola kwiiklasi zeyoga nasejimini. Kodwa ezi bhola zinomoya azilunganga kuphela ekusebenzeni. Ungazisebenzisa ngexesha lokukhulelwa, ukubeleka, kwanasemva kokubeleka- kwaye xa zisetyenziswe ngale ndlela, zihlala zibizwa ngokuba ziibhola zokubeleka.

Nantsi into ekufuneka uyazi malunga neebhola zokubeleka, kubandakanya ukuba kutheni abanye abantu basetyhini bebajonga njengothixo ngexesha lokukhulelwa kunye nomsebenzi.

Yintoni ibhola yokubeleka?

Iibhola zokubeleka ngokuqinisekileyo ziyafana neebhola zokuzilolonga. Zombini zenziwe ngesixhobo esomeleleyo esenza ukuba kube nzima kakhulu ukugqobhoza. Kodwa iibhola zomthambo ezisetyenziselwa umthambo zihlala zincinci kuneebhola zokubeleka.

Iibhola zokubeleka zikhulu kakhulu kwintuthuzelo kwaye zinokugqitywa kokutyibilika. Le yinto ekufuneka uyenzile ukuze uhlale ebholeni ixesha elide ngaphandle kokutyibilika.

Ke kutheni iibhola zokubeleka zihlala zisetyenziswa ngexesha lokukhulelwa, ukubeleka, kwanasemva kokuzalwa?

Ukubeka ngokulula, iibhola zokubeleka zinokunciphisa iintlungu kwaye zikuncede uzive ukhululekile ngexesha lomsebenzi. Iibhola ezininzi zokubeleka zizonke, kodwa ezinye zikwimo yamandongomane.

Iibhola zamandongomane zenziwe kwinto enye njengebhola ejikelezayo. Kodwa endaweni yokuba zijikeleze, ezi bhola zinkulu eziphelweni kwaye zinomphakathi omxinwa, njengepinati. Awunakho ukusebenzisa ibhola yokubeleka rhoqo ngelixa ulele ebhedini - kodwa ungasebenzisa ibhola yamandongomane kwesi sikhundla.

Kulula ukungena kwindawo ekhululekile, ekhululekile ngelixa uphumle okanye ulele kuba unako ukuphakamisa imilenze yakho okanye ujikeleze ibhola yamandongomane.

Zithini izibonelelo zebhola yokubeleka?

Akukho mithetho ithi kufuneka usebenzise ibhola yokubeleka ngexesha lokukhulelwa okanye lomsebenzi. Abafazi abaninzi abenzi njalo.

Kodwa ucebisa ukuba ukusebenzisa ibhola yokubeleka (nokuba yibhola ejikelezayo okanye yamandongomane) kunokuba luncedo ngeendlela ezininzi.

Masijongane nezibakala. Ukukhulelwa kunye nokuhanjiswa kunokuba nzima emzimbeni. Kwaye ngelixa amava omntu ehlukile, uninzi lwabasetyhini lunezikhalazo ezifanayo ezifanayo zentlungu yomqolo, uxinzelelo, kunye neentlungu zesisu okanye zesisu. Ngokobungqina obunye bobuqu, ibhola yokubeleka ingaziphucula ezinye zeempawu, ivumele ukusebenza ngokulula kunye nokuhanjiswa.

Kodwa ungacingi ukuba kufuneka ulinde de ube ngumsebenzi ukuze usebenzise ibhola yokuzala. Ibhola inokunceda ekunciphiseni iintlungu noxinzelelo kwiinyanga okanye iiveki ezikhokelela ekuhanjisweni.

Ukuhlala esofeni, esitulweni, okanye nakweyiphi na indawo ethe tyaba kunokuba nzima xa ukhulelwe. Kwelinye icala, igophe lebhola yokubeleka linokunciphisa uxinzelelo kwi-pelvis yakho, kumqolo osezantsi, nasemqolo.

Ukuhlala kwibhola kwindawo emileyo kunokukhuthaza nokuvulwa kwemisipha yakho ye-pelvic, ukuvumela indawo yokuba umntwana ehle esinqeni elungiselela ukuzalwa.

Kukho ubungqina obucebisa ukuba ukusebenzisa ibhola yokubeleka ngexesha lomsebenzi kunganciphisa uxinzelelo kunye noxinzelelo, kunye neentlungu zomsebenzi.

Ngo, ngama-203 abasetyhini abakhulelweyo abangeniswe esibhedlele ngeentlungu zokubeleka ezigqityiweyo imizuzu engama-30 yokuzilolonga ibhola. Xa abaphandi belinganisa iintlungu kunye nenqanaba loxinzelelo emva kokuzivocavoca, abasetyhini baxela ukuphucuka okubalulekileyo.

Kukho uphando olucebisa ukuba ibhola yamandongomane inokubangela ukuba abasebenzi basebenze ngokufutshane, nangona kufuneka izifundo ezingaphezulu.

Ukuba ibhola yokubeleka inezi zibonelelo ezinokubakho, unokuzibuza ukuba ingaba ibhola yokuzala nayo inokubangela abasebenzi. Nangona abanye abantu basetyhini besenokuya emsebenzini xa behleli, bejikeleza, okanye bebhola kwibhola yokubeleka, abukho ubungqina bokuba ezibhola zinokubangela ukuba abasebenzi okanye baphule amanzi akho.

Uyikhetha njani enye?

Ukuzonwabisa kwibhola yokubeleka, kubalulekile ukuba ukhethe ubungakanani bebhola efanelekileyo ngokusekwe kubungakanani nokuphakama kwakho. Iibhola zokubeleka azilingani ngobunye ziyafaneleka zonke. Zidla ngokuza zincinci, ziphakathi, okanye zinkulu. Ezinye iibhola zokubeleka zithengiswa ngokupheleleyo, kodwa ezinye iibhola kufuneka zifakwe emva kokuthenga.

Ubukhulu becala, kuya kufuneka ukwazi ukuhlala kwibhola yokubeleka kunye neenyawo zakho ezityaliweyo phantsi. Ukuba usezinzwaneni zakho ezinobuchule xa uhleli, ibhola inkulu kakhulu. Kwaye ukuba amadolo akho abeke phezulu kunesisu sakho, ibhola incinci kakhulu.

Njengesikhokelo ngokubanzi, ubukhulu beebhola buhambelana nokuphakama.

• ukuba u-5-unyawo u-4 intshi okanye mfutshane: 55 cm
• ukuba u-5-unyawo u-4 ukuya kwi-intshi ezili-10: 65 cm
• ukuba uzii-5 zenyawo i-intshi ezili-10 okanye ubude: 75 cm

Gcina ukhumbula ukuba izindululo ziyahluka ngokuxhomekeka kwibhola. Ke funda ilebhile yephakheji ukuze ubone izikhokelo zomenzi.

Abanye abavelisi banokuncoma ubungakanani bebhola eyahlukileyo ngokusekwe kubude bakho kunye nobunzima. Ukukhetha ubungakanani obufanelekileyo kubalulekile kuba ukuhlala phezulu kakhulu okanye phantsi kakhulu emhlabeni kunokucaphukisa umqolo kunye namadolo akho.

Ukuba usebenzisa ibhola yokubeleka okokuqala ngexa ukhulelwe, yenza njalo ngoncedo lomnye umntu ukunqanda ukutyibilika ngengozi.

Thenga iibhola zokuzalela kwi-intanethi.

Ungayisebenzisa njani ibhola yokubeleka?

Ngoku ukuba uyayazi indlela yokuthenga ibhola yokubeleka, Nazi ezinye zeengcebiso zokusebenzisa ibhola ngexesha lokukhulelwa, ukubeleka nasemva kokubeleka.

Ngexesha lokukhulelwa

Iintlungu ezisezantsi azikhuli kuphela ngexesha lomsebenzi. Abanye abantu basetyhini nabo bafumana iintlungu ngexesha lokukhulelwa. Ukuba kunjalo, ukuhlala kwibhola yokubelekisa emsebenzini okanye ubukele umabonwakude kunokuphungula olo xinzelelo kwaye kukuncede uzive ukhululekile.

Ukuhlala kwibhola yokubeleka kukwalolongezo lomzimba. Ingasomeleza isisu sakho kunye nemisipha yangasemva, iphucule indlela omi ngayo, kwaye ulungiselele umzimba wakho ukuhanjiswa.

Ukuhlala kwindawo ethe tye kunokutshintsha umntwana wakho ukusukela kwindawo yangasemva ukuya kwindawo engaphambili, enokuthi nayo ikhulule iintlungu zangasemva.

Ngexesha lomsebenzi

Ukufumana indawo entle ngexesha lomsebenzi kunzima. Nangona kunjalo, ukusebenzisa ibhola yokubeleka kunye nokuzama ngezikhundla ezahlukeneyo kunokunceda ukunciphisa i-pelvic okanye uxinzelelo lomqolo.

Ungahlala kwibhola yokuzala kunye nelitye ukusuka kwicala ukuya kwelinye icala, okanye ukusuka ngaphambili ukuya ngasemva. Abanye abantu basetyhini bahlala kwibhola yokubeleka ngelixa bengqiyame ngaphambili etafileni okanye ebhedini, ukuze amaqabane abo athambise umqolo wabo.

Ukungena kwizandla nasemadolweni ngelixa usebenzisa ibhola yokuzala kungathatha uxinzelelo kumqolo wakho osezantsi kunye ne-pelvis. Beka umqamelo phantsi, uze uguqe ngamadolo emqamlezweni, ungqiyame phambili kwaye ugone ibhola yokuzala.

Esi sikhundla sinokubonelela ngentuthuzelo ukuba usondela kwinqanaba lokutyhala kwaye awukwazi ukuhlala ngenxa yoxinzelelo lwe-pelvic.

Ukuba usebenzisa ibhola yamandongomane, unokufuna ukuyisebenzisa ukuxhasa imilenze okanye umzimba xa ulele. Kukho izikhundla ezahlukeneyo onokuzama ukwandisa intuthuzelo yakho ngexesha lomsebenzi.

Emva kokubeleka

Emva kokubeleka, kungokwemvelo ukuba ube neentlungu okanye uxinzelelo kummandla ophakathi kwelungu lakho lobufazi kunye ne-anus. Ukuhlala phantsi kungonwabi.

Ungayichitha kancinci ibhola yokubeleka ukuze iyenze ithambe kwaye ibe lula ngakumbi. Ngale ndlela, unokuhlala kwibhola ngelixa ubukele umabonwakude okanye uphumle, okanye xa uncancisa okanye unyikimisa usana olunomdla.

Ngaba ungazilolonga ngebhola ezalayo?

Nje ukuba uziva unawo, sebenzisa ibhola yakho yokuzilolonga okanye ukuzomeleza emva kokubeleka.

Ukuzilolonga

Ukwenza lo msebenzi, uya kuyithambisa ngobunono ibhola yokuzala imizuzu embalwa ngexesha. Lo msebenzi unokuphucula ukuzinza kunye nokulinganisela kwaye uqinise imilenze yakho.

Ukuzivocavoca kweHula hoop

Yomeleza kwaye ubeke ithowuni kumbindi wakho ngebhola yokubeleka. Hlala kwibhola izandla zakho usezinqeni, emva koko ujikeleze isinqe sakho ngokujikeleza okujikelezayo ngokungathi uyi-hula hooping.

V-hlala

Lala phantsi emqolo ngomlenze uphakanyisiwe kwaye amaqatha aphumle ngaphezulu kwebhola yokubeleka. Cothisa umzimba wakho kancinci kancinci de ube ubume be-V. Gcina isinqe sakho phantsi. Bamba esi sikhundla ngamanani ama-5 uze uwathobe kancinci umzimba wakho osemgangathweni. Phinda inani elifunwayo lokuphindaphinda ukomeleza kunye nokuthambisa imilenze kunye nesisu.

Isikwere sebhola ngaphezulu

Yima kwindawo yesikwere sendabuko kunye neenyawo zakho ububanzi bamagxa. Bamba ibhola phambi komzimba wakho. Gobisa amadolo kunye ne-squat, ngokungathi uza kuhlala kwisitulo sokucinga. Njengoko u squat, phakamisa ibhola yokubeleka ngaphezulu. Bamba isikhundla sakhe malunga nokubalwa okungama-5 emva koko ubuyele kwindawo yokuqala. Phinda inani elifunwayo lokuphindaphinda ukomeleza imilenze yakho, amathanga, isisu kunye neengalo.

Yise kude

Ibhola yokubeleka inokunika intuthuzelo enkulu ngaphambi nangexesha lomsebenzi. Inokukunceda ekuthomalaliseni iintlungu ezisemva, ukunciphisa uxinzelelo lwe-pelvic, kwaye isenokunciphisa umsebenzi. Inye into engenakuyenza, nangona kunjalo, kukukhuthaza abasebenzi. Kwaye eyona nto intle malunga nebhola yokubeleka, ungayisebenzisa emva kokuzalwa ukuze uhlale kakuhle okanye ungene kwimeko entle.