Iinyawo ezincinci ziza kubhenkcelela nayiphi na indoda. Ukuba ufuna ukufumana impendulo kumbuzo wendlela yokupompa amathole emilenzeni kwintombazana, ngoko le nqaku iya kuba ngumkhokelo osebenzayo.
Indlela yokupompa amathole ngokukhawuleza?
Ukuze uphume ngokukhawuleza nangokuphumelelayo imisipha yamathole, zama ukuphindaphinda ngokuphindaphindiweyo. Musa ukwesaba ubunzima uze uzizwe uxolo, caviare ukumelana nobunzima kwaye ufumane ngokukhawuleza ngokwaneleyo. Kukulungele ukwenza imisebenzi yokuloba ngamathole emva kokugqibela kokuzivocavoca ezinyaweni zakho.
Ewe, kubalulekile ukwazi indlela yokupompa kakuhle imisipha yemilenze. Emva kokuba wenze ukuqeqeshwa, qiniseka ukuba welula: kunceda ukuphepha ukugqithisa kunye neenkampu. Sinikeza isethi yokuzivocavoca onokuyipombela amathole ezinyawo zakho nasekhaya.
Ukuzivocavoca kwemisipha yegastrocnemius
- Imithombo . Kukho ukhetho oluninzi lokwenza lo msebenzi: kufuneka uphakame ngokukhawuleza, unyuka ngokukhawuleza kwizwane zakho. Zama ukuphakamisa eziphakamileyo ukuya phezulu. Ncipha ngokukhawuleza unyawo olupheleleyo uze uphuphe izithende phantsi kwakhona. Kubalulekile ukwenza 4 iindlela ezili-30. Izenzo zokuncintisana: uthathe amancinci amancinci, uphinde uphakamise ukunyuka okunyuswe ngentla. Inguqu elandelayo yalolu hlobo: "imithombo" yenziwa enye kwimilenze yomibini.
- Ukunyuka. Ukuze uphambanise iisifuba zethole, ungasebenzisa isinyathelo esithile esikhethekileyo. Ukuba ungenayo, ungasebenzisa i-encyclopedia eninzi. Yima neenzwane zakho kwi-stand, ngelixa izithende zihlala zilenga emoyeni. Emva koko kufuneka ukhuphuke i-tiptoe ngangokunokwenzeka. Kancinci kancinci, ucinga ukuba i-ankle ilula. Cinga ngento yokuba ukuba ugcina iinyawo zakho ngokufanayo kwaye wenze iziphakamiso, umthwalo ophezulu uya kufikelela phakathi kweentlungu. Iisokisi ezidibeneyo, izithende ezahlukileyo - umthwalo uya kuyingxenye yangaphandle yezihlunu zamathole emilenze. Ukuba iisokisi ziyahlukana, kunye nezithende ndawonye-ngaphakathi kuya kusebenza kakhulu kunabo bonke.
- Ukuhlahlela ngentambo. Ukuzivocavoca kuyimfuneko kude kube nomzuzwana xa kukho ukuvutha komlilo kumathole.
- Ukuhamba kwizitepsi. Unokufunda kwiindonga zendlu yakho. Sebenzisa ixesha lokusebenzisa imizuzu eyi-15-30. Unokwenza usebenze umsebenzi kwaye uthabathe i-dumbbells.
- Ukuhamba kwiisokisi. Lo msebenzi ufikeleleka kwaye ulula. Yima kwizwane zakho, uze ujikeleze indlu ngamanyathelo amancinci. Zama ukuguqa ngamadolo.
- Ukuqalisa . Ukusebenza rhoqo, ngokungathandabuzekiyo, kuya kwenza izidumbu zakho zethole zihluthwe kwaye zithengiswe.
