Kulabo abafuna ukwazi ukuthi ukusebenzisa, ukwakha imisipha

Ngisho amaGreki asendulo wayevame ukuthi: "Ingabe ufuna ukuba smart - run, ufuna sibe bahle - run, ufuna ukuba eqinile - run". Lokhu iyithuluzi elihle kulabo abafuna ukuba akwazi ukunqoba izingqinamba isisindo okweqile, unciphise ukucindezeleka, balahle silungise imikhuba emibi futhi ukuthola enhle, umzimba toned.

Misebenzi mini?

Emaphashini abasebenza lapho egijima, ivolumu yabo inyuka; kahle kuhilela imisipha yenhliziyo, esihlinzeka kwegazi futhi oxygenation kuzo zonke izitho. Ngesikhathi abagijimi ngesikhathi umsebenzi imisipha umlenze esishubile cishe yonke imisipha, kodwa ngaphezu kwakho konke okuhilelekile.

Indlela ukusebenzisa, ukwakha imisipha?

kunemisipha yomlenze eziningi, futhi kuye ngokuthi hlobo luni ukugijima, endaweni ukuqeqeshwa, kanye ezingeni lomthwalo oyikhethile, nalabo imisipha uzobe kunokwengeziwe okuhilelekile. Okungukuthi, kwezitho zangasese imisipha, emathangeni nasemlenzeni aphansi. Ngaphambi ukuqaliswa kwanoma yikuphi ukuqeqeshwa okufanele bonana nodokotela wakho kuqala, ungase ukusebenzisa ngokuphelele akuvumelekile.

Indlela ekhiphela up imilenze ukuqeqeshwa okunzulu?

Mhlawumbe uhlobo enzima kakhulu racing kuyinto Sprint ngomqanso noma izitebhisi. Ngemva run Wabasaqalayo ngokuvamile esekhala ubuhlungu quadriceps, futhi ngempela ukuba buhlungu lapho ubahlulela emhlabeni hip. Kanjani ukusebenzisa ukumpompa imisipha imilenze? Kuzoba esanele, isibonelo, ukwenza heats ezinhlanu izitebhisi uye phezulu naphansi. Kulokhu extensor imisipha ecasulayo kakhulu we nasemilenzeni ngenxa nokuncipha kwabo kuba abukhali (ukusebenzisa izitebhisi). Shin kusuka Sprint nalo ukusebenza kahle futhi ukhandlekile, ngakho abanye lokho kungasilimaza nakakhulu. Ikakhulukazi esekhala gastrocnemius, soleus futhi peroneal imisipha. Ngokulandelana, ngaphambi kahle run enjalo, kuba efiselekayo yokwelula izinyawo, kanye Wabasaqalayo umkhethe yini umthwalo ezincane.

Indlela ukusebenzisa, ukwakha imisipha, kodwa umthwalo kuyinto ngokulinganisela?

Uma ukhetha ukusebenzisa i-viral load ngokulinganisela, mancane kakhulu kubalulekile ukwazi indlela efanele ukusebenzisa, ukumpompa imisipha umlenze wakho, ngesikhathi esifanayo ngingamenzi ikakhulukazi ngokudlwengula emzimbeni wakho. Kuyinto esanele ukwenza isigamu sehora gijima trustsovye. Ukukala Kufanele kube elilodwa lapho ungagcina ukukhanya ingxoxo, hhayi yikutsheyelela umoya. Nale uhlanga kuhilela konke imisipha, kodwa extensor kakhulu, futhi imisipha ithole, kwamathanga. Kuyinto lolu hlobo racing kuyinto eliphezulu zonke bese uvumele ukuba bathole imilenze enamandla futhi kufanelekile kwamandla.

Kanjani ukwakha imisipha?

Running - umdlalo jikelele. Indoda jogs njalo uyazinaka, ine Imizimba kakhulu. Phela, kubalulekile ukusebenzisa konke kusukela ukuma okufanele kuqonde futhi ayeqiniseka ngayo, futhi isikhundla lokugcina izingalo, okuyinto akufanele dangle kusuka nangapha. Joint ehlombe kanye nabezindaba ngesikhathi ebaleka asebenzayo esishubile.

sigijima kahle

Ukukhetha ukugijima, ngeke athole impilo enhle, ngokuhlanza umzimba ubuthi, sibalo enhle futhi ukushaja omuhle nsuku zonke! Ufuna sijabule - ukusebenzisa! Ngaphambi uphume a gijima, kufanele akhethe izicathulo kwesokudla. It has ukuba, okokuqala kunakho konke, ukhululekile, nge yedwa uqweqwe esithambile. Suit impahla zokwenziwa yemvelo, okungasekelwe ajulukayo. Indawo enkulu ngoba ukugijima kubhekwa kwepaki elizungeze ichibi, kukhona umoya ohlanzekile, bambalwa abantu nethuba uphumule futhi ujabulele gijima.