Ngomlenze omnye
Yima emlenzeni wakho wesobunxele, phakamisa idolo elifanelekileyo ukuze ithanga lifanane nomgangatho. Iingalo ziyancitshiswa emacaleni, iisiphako zecindezelo esiswini zithintekile. Vala indawo yeemitha ezi-30. Ukuba uvakalelwa kukuba kunzima ukugcina imilinganiselo, xhomeka emva kwesihlalo. Phinda usebenze ngokuphindwe kabili ngomlenze ngamnye. Izinzuzo: Ukuqinisa imisipha yeenyawo kunye nokuphucula ibhalansi.
Izithende zamahhala
Yima neenzwane zakho emaphethelweni amanyathelo, ubambelele kwingqungquthela okanye emva kwodonga ngokulinganisela. Ncipha phantsi izithende zakho ngezantsi njengoko unako. Umele uzive ulula ukususela kwi-shin kwisithende. Lungisa le ndawo malunga nemizuzwana engama-30. Emva koko pha kamisa izithende (B), uze ubenciphise kwakhona. Ngeli xesha, ukusetyenziswa kunye namadolo - kufuneka bahambe kancane. Phinda kwakhona ukuhamba kwimizuzu emihlanu. Inzuzo: Ukubethelela i-tendon ye-Achilles kunye nemisipha yomlenze ophantsi.
Thintelo
Ukuba uhlala unxiba izicathulo ezinezithende eziphakamileyo kwaye uzive ungenasiphelo, thabatha inyathelo elikhawulezayo. Ubunzima bokuzivocavoca kwabo bahamba ngeentendelezo eziphezulu, benza izihlandlo ezi-3 ngemini, kude kube yintlungu kunye nokukhululeka akuyi kudlula.
Ukususa ukukhathala kweenyawo kuncedwa kakuhle ngamabhabha okuhamba ngamanzi kunye nemifuno eyahlukeneyo, umzekelo we-chamomile kunye ne-melissa.
Gcwalisa umlenze
Hlala phantsi, ugobe umlenze wesobunxele uze ubeke isithende sokhohlo ngakwesokunene. Umlenze wokunene kufuneka ukhutshwe phambi kwakho. Gubungela ithawula ngeenyawo zokunene, ubambe iziphelo zelinen ngezandla zombini. Khangela ngokukhawuleza, ushukumise isifuba kwizwane zakho ngenkathi uthayula ithawula kwaye ugoba unyawo olunene. Vala indawo yeemitha ezi-30. Ukuzivocavoca kwabo bahamba ngeentendelezo eziphezulu kufuneka kwenziwe maxesha amahlanu ngomlenze ngamnye.
Inzuzo: Ukuphucula ukuguquguquka kwemisipha yamathole kunye ne-Achilles tendon.
Iisokisi phambili
Hlala phantsi, ugobe umlenze wesobunxele uze ubeke isithende sokhohlo ngakwesokunene. Umlenze wokunene kufuneka ukhutshwe phambi kwakho. Gubungela ithawula ngeenyawo zokunene, ubambe iziphelo zelinen ngezandla zombini. Iisokisi ziqhubela phambili kwaye zilungise kule ndawo malunga nemizuzwana eyi-15, itelu kufuneka ilulwe. Emva koko ukhulule. Yenza lo msebenzi ngamaxesha angama-45 ngomlenze ngamnye.
Inzuzo: Ukubethelela i-tendon ye-Achilles kunye nemisipha yomlenze ophantsi.
Ngaphambi kokuba ubeke izithende zakho, khangela ukuba unyawo lwakho luni. Nge-flatfoot kukho ithuba lokutshintshwa komlenze, ukuba uhlala unxibe izithende. Ngoko ke, kucetyiswa ukuba, ngamanye amaxesha, ukugqoka izicathulo eziphantsi. Kwakhona, ngelixa uhamba kwizithende zakhe, jonga i-posture yakho.
Ukuba imilenze idinwe kakhulu, kufuneka uwasasaze ngekhekhe ekhethekileyo okanye ioli, kwaye uhlambe iinyawo zakho. Ngona unako ukuthabatha iibhotile zangokuhlwa. Ukwenza oku, uthele ukunyuka kwamagilebhisi ngamanzi abilisiwe, ngaphambi kokuba utywala izityalo kwiitya ehlukeneyo, kwaye ulungele imitha eyi-10-15.