المشي تحقيقاً للياقة البدنية: الإحماء والتهدئة

By Mayo Clinic Staff

حَقِق الفائدة القصوى من المشي باتباع مكونات برنامج المشي الجيد التالية: 1. قُم بالإحماء لمدة 5 دقائق: قُم بالمشي المتأني ثُمَّ زدّ سرعة المشي إلى أن تشعر بالدفىء. 2. قُم بالمد والإطالة لمدة 5 دقائق: قُم بتمارين المد والإطالة بلطف وببطء. قُم بالمد والإطالة لحين الشعور بشد خفيف في العضلة. 3. قُم بالمشي لمدة 30 دقيقة. 4. قُم بالتهدئة لمدة 5 دقائق. اعمل على انهاء كل جلسة مشي بالمشي البطيء، ثُمَّ اعل على تكرار المد والإطالة. تُقلل التهدئة التدريجية الإجهاد على القلب والعضلات.

09/07/2019 انظر المزيد من التفاصيل الشاملة

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