Kwabo bafuna ukwazi ukuba usebenzise indlela, ukwakha izihlunu

Nkqu amaGrike amandulo wayedla ngokuthi: "Ngaba ufuna ukuba smart - baleka, ufuna ukuba mhle - baleka, ufuna ukuba womelele - run". Esi sisixhobo kakhulu abo bafuna ukoyisa ubunzima agqithisileyo, ndinciphise uxinezeleko, bahlukane nemikhwa emibi kwaye ufumane, umzimba ezintle toned.

Yintoni isebenza?

Emiphungeni asebenza ngoxa ibaleka, ukunyuka umthamo wabo; omhle ababandakanyekayo imisipha intliziyo, enika ukuhamba kunye oxygenation onke amalungu. Ngelo iimbaleki ngexesha umthambo langoku phantse zonke izihlunu, kodwa inkoliso yabo bonke abachaphazelekayo izihlunu umlenze.

Indlela ukubaleka, ukwakha izihlunu?

kwemilenze kakhulu, yaye ngokuxhomekeke kuhlobo nokubaleka, kwindawo yoqeqesho, kunye nomgangatho umthwalo obanyulileyo, yaye ezo imisipha babandakanyeke ngakumbi. Oko kukuthi, zangasese izihlunu, amathanga kunye umzantsi womlenze. Ngaphambi kokuba nayiphi na uqeqesho kufuneka udibane nogqirha wakho, ukuze isebenze ngokupheleleyo akuvumelekanga.

Indlela ukumpompa up imilenze uqeqesho olunzulu?

Mhlawumbi uhlobo nto inzima racing yi siqongqothe phezulu endulini okanye kwizinyuko. Emva kokuba ngokubaleka wabaqalayo badla ezikhala intlungu quadriceps, kwaye ngenene buhlungu engapheliyo ngeenxa ephangweni. Indlela ukubaleka ukumpompa izihlunu imilenze? Kuya kuba kwanele, umzekelo, ukuze, ebanjwe ezintlanu ezinyukweni phezulu phantsi. Kulo mzekelo izihlunu extensor okukruqulayo kakhulu imilenze ngenxa nokuncipha kwabo elibukhali (run ngezinyuko). Shin evela Sprint kwakhona ukusebenza kakuhle kwaye langoku, ngoko abanye kunokuba buhlungu kakhulu. Ingakumbi ezikhala gastrocnemius, soleus kunye peroneal kwizihlunu. Ngokwahlukeneyo, phambi kokuba iqula-NGOs onjalo, kungakuhle ukuba olule imilenze yabo, kunye wabaqalayo kufuneka ukhethe umthwalo ezincinane.

Indlela ukubaleka, ukwakha izihlunu, kodwa umthwalo esiphakathi?

Ukuba ukhetha ukubaleka umthwalo ngcathu, wena kangako ukwazi ukubaleka ngendlela echanelekileyo, ukumpompa up izihlunu zakho umlenze, ngoxa ingakumbi ukudlwengula umzimba wakho. Yinto ngokwaneleyo ukuze benze isiqingatha seyure-emane trustsovye. Rate kufuneka ube mnye apho uyakwazi ukugcina ukukhanya incoko, hayi elibhutyuza umoya. Nale uhlanga ibandakanya zonke izihlunu, kodwa inkoliso extensor, kunye izihlunu ithole lenkomo, emathangeni. Kuyinto olu hlobo racing kangangoko kuzo zonke ze uvumele ukuba babe imilenze olomeleleyo qete kwamandla.

Indlela ukwakha izihlunu?

Ukubaleka - umdlalo iphela. Indoda Uyabaleka rhoqo uhlawula ingqalelo, abe nokuma ebalaseleyo. Kakade ke, kubalulekile ukuba ukubaleka yonke into ukususela yokuma kufuneka ngqo kwaye bazithembe, kunye nendawo yokugqibela iingalo, nekufuneka ukuba inkaba ngapha nangapha. Nomlenze edibeneyo kunye namaphephandaba ngexesha run esebenzayo eladlulayo.

senza kakuhle

Ukukhetha nokubaleka, uya kufumana impilo entle, ezihlambulule umzimba ityhefu, mzobo entle kwaye isimangalo entle yonke imihla! Wena ufuna ukonwaba - baleka! Ngaphambi kokuba uphume uye kuba emane, kufuneka ukhethe ezo zihlangu ekunene. Limelwe ukuba, kuqala kwiinto zonke, ukhululekile, kunye kuphela eshinyeneyo ethambileyo. Evumelana isixhobo ezithambileyo nezendalo, nto leyo ukubila. A indawo kakhulu njengomtyibilizi, uthathwa epakini hambe echibini, kukho umoya ococekileyo, bambalwa abantu ithuba lokuba akhululeke, apho umntu emane.