Nokuti vaya vanoda kuziva sei kumhanya, kuvaka tsandanyama

Kunyange vaGiriki vekare vaiwanzoti: "Unoda kuva vakachenjera - run, unoda kuva akanaka - run, unoda kuva simba - run". Uyu rakanakisisa chishandiso vanoda kukurira yokufutisa, kuderedza kushushikana, kubvisa tsika dzakaipa uye kuwana yakanaka, toned muviri.

What anoshanda?

Mumapapu vari kushanda Achimhanya, avo vhorumu kunowandawo; tsime izvozvo zvaisanganisira mwoyo tsandanyama, iyo inopa wokufambisa uye oxygenation zvomukati zvose. At vamhanyi panguva yechiitwa kusununguka anenge ose tsandanyama, asi kupfuura zvose zvinobatanidzwa gumbo netsandanyama.

How kumhanya, kuvaka tsandanyama?

gumbo tsandanyama zvakawanda, uye zvichienderana nokuti worudzii kumhanya, nzvimbo okudzidziswa, uyewo padanho mutoro wamasarudza, uye tsandanyama idzodzo zvaachaitawo zvakawanda. Kureva kuti pelvic tsandanyama, dzakatendereka uchingodzikira gumbo. Pamberi chero nokudzidziswa vanofanira bvunza chiremba wako, unogona kumhanya kwazvo wairambidza.

Sei kupomba makumbo vanyatsodzidziswa?

Zvichida yakaomesesa mhando Mujaho ndiyo yokungoita bara kukwira gomo kana masitepisi. Pashure run beginners kazhinji chokunyunyuta pamusoro kurwadziwa quadriceps, uye zvirokwazvo kuti anokakavara marwadzo akapoteredza hudyu. How kumhanyira kupomba tsandanyama ari makumbo? Zvichava kwakakwana Somuenzaniso, kuti rinopisa shanu nezvikwiriso kumusoro uye pasi. In iyiwo kunetsa extensor tsandanyama ari makumbo nokuda kwavo unopinza kuderera (kumhanyira kukwira masitepisi). Shin kubva yokungoi- ta bara ari kushanda zvakanaka uye nerongo, saka vamwe kunogona kukuvadza zvakatowanda. Kunyanya chokunyunyuta pamusoro gastrocnemius, soleus uye peroneal tsandanyama. Ukuwo, asati yakadaro tsime-run, zviri chinodiwa kutambanudza makumbo avo, uye beginners vanofanira kusarudza mutoro duku.

How kumhanya, kuvaka tsandanyama, asi mutoro uri pakati nepakati?

Kana ukasarudza kumhanya usinganyanyi mutoro, iwe zvisinganyanyi kukosha kuziva sei kumhanya zvakarurama, kupomba wako gumbo tsandanyama, apo kwete kunyanya chibharo muviri wako. Zviri zvakakwana kuita hafu yeawa jog trustsovye. Rate kunofanira kuva rimwe paunogona kuchengeta kukurukura chiedza, kwete achigogodza mweya. Rudzi urwu inosanganisira tsandanyama zvose, asi vakawanda extensor, uye mhuru tsandanyama, pazvidya. Zvinokosha Mujaho urwu Zvakanyanya Kunaka Panguva Yepamuviri vose uye kubvumira kuwana makumbo akasimba uye hwakanaka effortlessly.

How kuvaka tsandanyama?

Kumhanya - zvakasikwa mutambo. Murume jogs kugara anoteerera, ane rakaisvonaka nomuviri. Handiti, zvakakosha kumhanya zvose kubva mamiriro kuti vanofanira kuva yakananga uye chivimbo, uye yokupedzisira nzvimbo maoko, izvo hazvifaniri dangle kumativi. The fudzi vagari uye nhau panguva run vanoshingaira nerongo.

isu kumhanya zvakanaka

Kusarudza kumhanya, uchava noutano hwakanaka, yokuchenesa muviri muchetura, akanaka mufananidzo uye yakanaka nokuchengeta zuva nezuva! Unoda kufara - kumhanya! Usati kubuda kuti jog, unofanira kusarudza zvakarurama shangu. Zvinofanira kuva, pakutanga kwezvose, vakasununguka, chiine uye munyoro sole. Zvienderane kwete chakaita zvokugadzirwa uye zvakasikwa zvinhu, usina iratidzike seiri kubuda. A nzvimbo huru basketball ichaongororwa mupaka kumativi pegungwa, pane mhepo yakachena, vanhu vashoma vane mukana kuzorora uye kurarama jog.