Umlobi: Tamara Smith
Usuku Lokudalwa: 26 Ujanuwari 2021
Ukuvuselela Usuku: 10 Hamba 2025
Anonim
Meet This Russia’s New MIG-31: The Biggest Threat To America and NATO
Ividiyo: Meet This Russia’s New MIG-31: The Biggest Threat To America and NATO

-Delile

Lesi isibonelo sokugijimisa ukuqhuba amakhilomitha ayi-15 emavikini ayi-15 ngokuqeqeshwa izikhathi ezine ngesonto kufanelekile kubantu abaphilile asebevele benza uhlobo oluthile lokuzivocavoca umzimba oluthambile futhi abathanda ukugijima, benza lokhu ukuze babe nempilo enempilo nesikhathi esithile sokuphumula .

Kubalulekile ukuthi ungajahi futhi ugcine uhlelo olusebenzayo kuze kube sekupheleni, ngokulandela isinyathelo ngasinye esisiphakamisa lapha ngoba kuzokwenzeka kancane kancane ukuthuthukisa isimo sakho somzimba, ngengozi ephansi yokulimala. Gqoka izingubo zokugijima nezicathulo ezinhle zokugijima ukuvikela amaqakala akho namadolo akho. Bona ukuthi iziphi izingubo ezifanele kakhulu lapha.

Uma uhlangabezana nobuhlungu okhalweni, emadolweni noma emaqakaleni, kufanele uyeke ukuqeqeshwa bese ufuna usizo lwezokwelapha nele-physiotherapist ukuze ululame, ngoba ukulimala okuphulukiswe kabi kungadlulela futhi kuphazamise ukuqeqeshwa. Bona izimbangela ezivame kakhulu zobuhlungu obusebenzayo nokuthi ungazivikela kanjani ngayinye ngokuchofoza lapha.

Khumbula ukuthi futhi kubaluleke kakhulu ukuqinisa imisipha yakho ngokuzivocavoca okunjengokwendawo, i-GAP noma i-Functional Training ukuze wehlise ubungozi bokulimala okuphindaphindayo.


Ukuqala ukugijima

 OkwesibiliOkwesithathuOkwesihlanuNgoMgqibelo
Isonto 1Qalisa 2 kmQalisa 2 kmQalisa 2 kmGijima u-3 km
Isonto 2Gijima u-3 kmGijima u-3 kmGijima u-3 kmQalisa u-4 km
Isonto 3Qalisa u-4 kmQalisa u-4 kmQalisa u-4 kmQalisa u-5 km
Isonto 4Gijima u-3 kmGijima u-5 kmGijima u-3 kmGijima u-5 km
Isonto 5Gijima u-5 kmGijima u-5 kmGijima u-5 kmQalisa ama-7 km

Ukuqala ukwehlisa isikhathi

 OkwesibiliOkwesithathuOkwesihlanuNgoMgqibelo
Isonto 6Gijima u-5 kmQalisa ama-7 kmGijima u-5 kmQalisa ama-7 km
Isonto 7Gijima u-5 kmRun 7 km bese wehlisa isikhathiGijima u-5 kmQalisa i-10 km
Isonto 8Run 5 km bese wehlise isikhathiQalisa ama-7 kmGijima u-5 kmQalisa i-10 km
Isonto 9Gijima i-8 kmGijima i-8 kmGijima i-8 kmQalisa i-10 km

Ukuthola isivinini nokukhuthazela ukufika ku-15 km

 OkwesibiliOkwesithathuOkwesihlanuNgoMgqibelo
Isonto le-10Gijima u-5 kmQalisa ama-7 kmGijima u-5 kmRun 10 km bese wehlise isikhathi
Isonto 11Gijima u-5 kmQalisa i-10 kmGijima u-5 kmGijima i-12 km
Isonto le-12Gijima u-5 kmQalisa ama-7 kmGijima u-5 kmGijima i-12 km
Isonto 13Gijima u-5 kmGijima i-8 kmGijima i-8 kmGijima i-12 km
Isonto 14Qalisa u-5 kmGijima i-8 kmGijima i-8 kmQalisa i-14 km
Isonto 15Qalisa u-5 kmGijima i-8 kmGijima i-8 kmGijima u-15 km

Ngaphambi kokuzivocavoca ngakunye, kungakuhle ukwelula futhi okungenani imizuzu eyi-10 yokuzifudumeza. Ukuze ulungele ukugijima ungenza ama-jumping jacks imizuzu emi-2 ngaphandle kokuma, yenza enye iminithi eli-1 lokuhlala kanye neminye imizuzu engu-2 yokuhamba ushesha.


Ngemuva kwalokho ungaqala ukuzivocavoca usuku, unake kakhulu ukuphefumula kwakho nokushaya kwenhliziyo. Ukusebenzisa ifoni yokujaha noma iwashi elinemitha lokuvama kungaba wusizo ukuqinisekisa ukuthi awubeki ingcindezi enkulu emzimbeni wakho. Bona isilinganiso sakho senhliziyo esifanele ngesikhathi sokuqeqeshwa ngokuchofoza lapha.

Ngemuva kokuzivocavoca ngakunye, kunconywa ukuthi unikele eminye imizuzu eyi-10 ukubambezela ukushaya kwenhliziyo yakho, ngakho-ke hamba kancane wehlise ukugijima uqede ukuhamba. Uma ume, welula imilenze yakho bese ubuyela emuva cishe imizuzu emihlanu kuya kweyishumi ukunciphisa ubuhlungu bemisipha. Lapho wenza okwelula ngokwengeziwe, izinhlungu ozoba nazo ngosuku olulandelayo.

Ukudla nakho kubaluleke kakhulu ekululameni kwemisipha. Bona ukuthi yini ongayidla ngaphambi, ngesikhathi nangemva kokuqeqeshwa nochwepheshe wezokudla uTatiana Zanin:

 

-Nconyisile

Ungayithola Kanjani Ukwelashwa Okufanele Ngezimpawu Zakho ze-Endometriosis
Impilo

Ungayithola Kanjani Ukwelashwa Okufanele Ngezimpawu Zakho ze-Endometriosis

Kunezinketho eziningi, kepha okulungele omunye umuntu kungahle kungakulungeli.Ku ukela ekuqaleni, i ikhathi ami be inzima, ide, futhi ibuhlungu ngendlela emangali ayo. Kuzofanele ngithathe izin uku zo...
Izimbangela Zamabele Amakhulu
Impilo

Izimbangela Zamabele Amakhulu

Kungokwemvelo ukuzizwa ukhathazekile lapho ubona izinguquko emabeleni akho. Kepha qini eka, izinguquko zamabele ziyingxenye ejwayelekile yokwakheka kwabe ifazane.Uma amabele akho ezizwa e inda kunokuj...