Okwenza Ungabi Nesifo Ezweni Ezimangalisayo Nalokho Ongayenza Ngayo.
Ngemuva kokuzikhandla okuhamba ngebhayisikili emaphakathi, ungalindela amathole akho, ama-quad, ama-hip flexers, futhi mhlawumbe ama-glutes ukukunika usizi kulokho ozibekayo. Phela, benza ukuphakamisa okukhulu, ukugibela-ngakho banelungelo lokumbhikisha ngokuhlala bebuhlungu futhi behlukumezeka. Kodwa intamo yakho, ama-triceps akho, nezinyawo zakho akwenzanga ngempela. Ngakho uma uzizwa ukhululekile ezindaweni ezingavamile emva kweseshini yebhayisikili yangaphakathi, umzimba wakho ungase uzame ukutshela okuthile-okungukuthi, sekuyisikhathi sokuhlehlisa indlela yakho yokuhamba ngebhayisikili .
Ukuze uthole umlayezo ofanele, kuhle ukuzibuza imibuzo emibili eyinhloko: Ngenzani ngesikhatsi sokuhamba ngebhayisikili engaphakathi engangenza kube nzima kule ngxenye yomzimba wami? futhi ngingenzani ngokuhlukile ukuvikela leyo ndawo? Nakhu ukubheka okuyizinhloko nokuyiwona ukuthi izimpendulo zingaba ziphi:
Umkhuzi: Uma unomkhuba wokuvumela ikhanda lakho liwehlise noma libhebhe phambili futhi / noma ugoqa amahlombe akho ezindlebeni zakho ngenkathi ugibele, ungagcina ubuhlungu bentamo kamuva. Kalula nje, le mikhuba ibeka umthwalo ongadingekile emisipha yakho yentamo. Isixazululo: Gcina ikhanda lakho lihambisana nentamo yakho nomgogodla ngenkathi ugibele , futhi ugcine amahlombe akho ekhululekile futhi ephansi (ungawavumeli bavakashele izindlebe zakho!).
I-Triceps: Yebo, i-triceps yakho ibambelela umzimba wakho phezulu ngebhayisikili kodwa akufanele uzwe ubuhlungu emadodeni wakho emva kokuhamba ngebhayisikili. Uma wenza kanjalo, kungenzeka ukuthi izimbambo zakho zivulekile ezinhlangothini, isitayela sephiko lezinkukhu, ngenkathi ugibele, noma ngenxa yokuthi uxhomeke kakhulu ezinkingeni.
Futhi kungenzeka ukuthi uthembela ezingalweni zakho ngokweqile ukukukhipha esikhwameni endaweni yokuma lapho kufanele usebenzise amandla akho okuqala ukwenza kanjalo. Zama ukwenza lezi zinguquko ekuthumeni kwakho kanye namasu nokuqinisa ingqikithi yakho , ukubona ukuthi benza umehluko. Futhi, qiniseka ukuthi welula i-triceps yakho kahle emva kokusebenza kokuhamba ngebhayisikili yangaphakathi.
I-Crotch: Uma indawo yakho yokugaya ishaya ngemuva kokuhamba ngebhayisikili, kungase kusho ukuthi ufika kanzima esikhwameni ngenkathi uqhuma noma ngemuva kokugibela endaweni yokuma; njalo wenze umzamo ohlangene wokungena nokuphuma esikhwameni ngokushelela nangomusa. Noma, kungase kusho ukuthi ugoqa esihlalweni, lapho kwenzeka khona kufanele uvule ukumelana kwakho bese ubhebhezela ukushaywa kwezinyawo zakho. Uma usanda kushayela ngebhayisikili wangaphakathi, kungenzeka ukuthi usho ukuthi ugobela esihlakalweni esiningi kakhulu ngoba ungakabi namandla okwehla kwekhanda ukuze uthathe ingcindezi endaweni yakho yokugubha; leyo mandla emisipha izofika ngesikhathi nesipiliyoni kodwa okwamanje, ukuvimbela isifo samasondo, ungazuza ngokugqoka amabhuluthi ebhayisikili noma usebenzise ikhava yokuhlala.
Izibambo: Uma une-bend ngokweqile (noma isikhundla esivumelana nezimo) ezandleni zakho ngenkathi ubambe isibambo, ungase ubeke ubunzima kakhulu kulawo majoyina. Kuyafana nakanjani uma uncike ezintsheni zokubambisana, ukhulula isisindo sakho ngenkathi ugibele endaweni yokuma. Indlela engcono: Gcina ijika eliphansi ezandleni zakho ngenkathi ubambe isibambo, gcina ukukhanya okuncane ebhajini, futhi ugcine isisindo somzimba wakho siqine phakathi kwezinyawo lapho umile.
Izinyawo: Ungaqeda izicathulo ezinamahlombe uma ubeka izicathulo ezincane ezansi, ezingabangela ukuhamba kwezinyawo zakho ngokweqile njengoba ugibela. Isixazululo esihle kakhulu ukugqoka izicathulo zokuhamba ngebhayisikili ezithinta ama-pedals, okuzokwenza izinyawo zakho zixhase. Okukhethwa kukho okwesibini: Gqoka izicathulo eziqinile (cabanga: ukugijima izicathulo, hhayi izicathulo ze-tennis) ezingeke zigobe phezu kwezimbatho uma ugibele endaweni yokuma. Izicathulo ezifanele zingavimbela ukuhlukumeza kwezinyawo kamuva.