10 IMITHETHO YEGOLIDE YOKUKHUSELA IMPILO YAKHO YOMVA

1. Sukuma.
2. Gcina isinqe sakho nomqolo uthe nkqo.
3. Musa ukuya phambili xa uchola into phantsi, squat down.
4. Musa ukukuphakamisela izinto ezinzima.
5. Yahlula iintsimbi oziphetheyo phakathi kwaye uzigcine kufutshane nomzimba wakho.
6. Gcina isinqe sakho sithe nkqo ngelixa uhleli kwaye ufumane inkxaso kwenye indawo ngomqolo wakho.
7. Sukuwabamba amadolo xa umile.
8. Goba imilenze yakho xa ulele phantsi, musa ukuyigcina ixinene.
9. Yenza imidlalo efana ne-freestyle kunye nokuqubha i-backstroke, ukuhamba kunye nokubaleka.
10. Yenza imithambo rhoqo yokomeleza izihlunu zakho esinqeni.

IZIZATHU EZILUNGISELELA UMHLABA WEINGXAKI ZESIQINI

1. Ubunzima bokuphila kunye nemikhwa yokusebenza:

• Ukufikelela phezulu ngomthwalo onzima.
• Ukusebenza kwisitulo esisezantsi kakhulu okanye esiphezulu kakhulu.
• Ukuhlala ngaphandle kwenkxaso.
• Ukuphakamisa into ekude.

2. Umandlalo ongafanelekanga:

• Umatrasi oqine kakhulu ushiya ummandla welumbar ungaxhaswanga.
• Umatrasi othambileyo kakhulu wonyusa ijiko lesinqe.

3. Iingozi.

4. Ilahleko yokuba bhetyebhetye.

5. Ukuhla kokuqina komzimba.

6. Ezinye izizathu:

• Iingxaki ezinxulumene nokuzalwa.
• Iingxaki zeMetabolic, usulelo, amathumba.
• Iingxaki zengqondo.
• Ukutshaya kunye noxinzelelo.

UKUMA OKUFANELEKILEYO

Ungaze wenze:

• Sukuhlala ngokuyekelela okanye ungqiyame phambili.
• Musa ukugoba ukuya phambili ukusuka esinqeni ngelixa usenza umsebenzi.
• Sukuhlala kwindawo enye ixesha elide.

Yenza:

• Hlala kufutshane nedesika ngelixa usebenza kuyo.
• Iinyawo zakho kufuneka zibe mcaba emhlabeni ngelixa uhleli.
• Kufuneka kubekho inkxaso yelumbar ngasemva kwesitulo sakho.
• Sebenzisa inkxaso ye-lumbar xa uqhuba.

IIMPAWU ESISIHLALO ESIFANELEKILEYO

1. Inkqubo yolawulo lwamanzi.
2. I-backrest elungiswayo.
3. Phambili nangasemva intshukumo pivots.
4. Isitulo esinokulungiswa.
5. Inxalenye yenkxaso eshukunyiswayo.
6. Inkxaso ngasemva ekhusela ijiko lendalo elingqukuva.
7. Ubude besihlalo obunokulungiswa.
8. Indawo yokuhlala enokuthanjelwa phambili.

INDAWO YOKULALA

Musa:

• Sukusebenzisa iibheringi ezitshintsha imilo.
• Sukulala kwindawo enye ngaphezu kweeyure ezi-7-9.

Yenza:

• Khetha umatrasi wobunzima obufanelekileyo.
• Ibhedi kufuneka ibe banzi.
• Xa uphuma ebhedini, jika ngecala lakho, uhlale phantsi uze ume ngeenyawo.

ISIMIMO ESIMILEYO

Musa:

• Unganxibi izihlangu ezinezithende eziphakame kakhulu okanye eziflethi ngokupheleleyo.
• Sukuma kwindawo enye ixesha elide.
• Sukuma unezihlunu zesisu ezikhululekileyo kunye nesinqe esigqithisileyo.
• Sukusebenza ngokugobela phambili ukusuka esinqeni.

Yenza:

• Shintsha ubunzima phakathi kwemilenze.
• Gcina umgama phakathi kweenyawo.
• Lungisa ubude bokusebenza bulungele isinqe.
• Qinisekisa ukuba umhlaba awuqinanga kakhulu.

UKUNYUKA Ubunzima

• Gcina intloko yakho iphezulu, khusela isinqe sakho.
• Gcina umthwalo ukufutshane nomzimba wakho.
• Qinisekisa ukuba umhlaba usemgangathweni.
• Cwangcisa kwangaphambili.
• Musa ukuphakamisa umthwalo ngokukhawuleza.
• Tyhala endaweni yokutsalwa.
• Thwalisa umthwalo ngaphambili ukuba kunokwenzeka.

Ingcaphephe. UGqr. Ayten Bayram

• Unyango loNyango kunye noBuyiselo kwimo yesiqhelo

Unyango loNyango kunye neZifo zokuBuyisela kwisimo sangaphambili