Pane rimwe gumbo
Simira parutivi rwako rworuboshwe, simudza bhedu rorudyi kuitira kuti chidya chive chakafanana nechomukati. Maoko akaderedzwa kumativi, misumbu yemudumbu yekudhinda yakashata. Chengetedza chinzvimbo kwemaminitsi makumi matatu. Kana iwe uchinzwa kuti iwe wakaoma kuramba uchienzanisa, sendamira kumashure kwechigaro. Dzokorora basa racho kaviri negiyo rimwe nerimwe. Makomborero: Kusimbisa tsoka dzetsoka nekuvandudza kuenzanisa.
Free heels
Simira nezvigunwe zvako kumucheto wematanho, ubatisise kunyorera kana kumashure kwemasvingo kuti uenzane. Zvishoma nezvishoma deredza zvitsitsinho zvako sezvaunogona. Iwe unofanirwa kunzwa uchitambanudza kubva kune chidimbu kusvika chitsitsinho. Rongedza nzvimbo iyi kwemaminitsi makumi matatu. Zvadaro simudza zvitsitsinho (B), wozodzikisa zvakare. Nguva ino, kushandiswa nemabvi - zvinofanirwa kunge zvishoma. Dzokorora maitiro ose mairi. Batsirwa: Kutambanudza tete Achilles nemisungo yegumbo rezasi.
Kudzivirira
Kana iwe uchingogara uchipfeka shangu nehesi dzakakwirira uye uchinzwa usina kunetseka, tora chiito nokukurumidza. Izvo zvakaoma zvekudzidzira kune avo vanofamba pazvitsitsinho zvakakwirira, vanoita katatu pazuva, kusvikira marwadzo nekuremera zvisingapfuuri.
Kubvisa kuneta kubva patsoka kunobatsirawo nemakumbo etsoka nemakwenzi akasiyana-siyana, semuenzaniso chamomile uye melissa.
Fungidza gumbo
Gara pasi, pfugama rutsoka rworuboshwe uise chidendhe kuruboshwe kurudyi. Rutsoka rworudyi runofanira kubviswa pamberi pako. Putira tirasi pedyo netsoka rorudyi, tora magumo etorera nemaoko maviri. Svetera mberi mberi, uchiendesa chifuko kune zvigunwe zvako uchidhonza tambo uye nekukotama rutsoka rwakarurama kwauri. Chengetedza chinzvimbo kwemaminitsi makumi matatu. Kudzidzira kune avo vanofamba pazvitsitsinho zvakakwirira kunofanirwa kuitwa kanomwe negumbo rimwe nerimwe.
Batsirwa: Kuvandudza kushanduka kwemamiriro emhando yemhuru uye Achilles tendon.
Socks mberi
Gara pasi, pfugama rutsoka rworuboshwe uise chidendhe kuruboshwe kurudyi. Rutsoka rworudyi runofanira kubviswa pamberi pako. Putira tirasi pedyo netsoka rorudyi, tora magumo etorera nemaoko maviri. Masokisi anotamira mberi uye anoagadzirisa munzvimbo iyi kwemaminitsi gumi nemashanu, uye tambo inofanira kutambanudzwa. Zvadaro zorora. Ita basa iri makumi mana makumi mashanu nemakumbo ose.
Batsirwa: Kutambanudza tete Achilles nemisungo yegumbo rezasi.
Usati wagadza zvitsitsinho zvako, tarisa chitsiko chako. Ne flatfoot pane mukana wekudzimwa kwegumbo, kana iwe uchingogara uchipfeka zvitsitsinho. Nokudaro, zvinokurudzirwa, asi dzimwe nguva, kupfeka shangu dzakadzika-heeled. Uyewo, paunenge uchifamba pazvitsitsinho zvake, tarisa maitiro ako.
Kana makumbo akaneta kwazvo, unofanira kuaparadzira nekisiki yakakosha kana mafuta, uyewo unoshambadza tsoka dzako. Kunyange iwe unogona kutora mabhati emanheru emakumbo. Kuti uite izvi, dururira kukanganiswa kwemishonga mumvura yakabikwa, usati waita mishonga mune imwe ndiro yakasara, uye yega kwemaminitsi 10-15.