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Imisipha esetshenziselwa ibhalansi yomlenze owodwa - indlela yokuphatha

Yimiphi imisipha esetshenziswayo lapho kulinganiswa?

Kanjaniibhalansiukuzivocavoca umsebenzi.Ukulinganiselaukuzivocavoca kusebenza umnyombo wakhoimisipha, iqolo elingaphansi, nemilenze. Ukuzivocavoca umzimba ngomzimba ongaphansi nakho kungasiza ekuthuthukiseni i-ibhalansi. Ngenkathiukulinganisaukuzivocavoca kungaba yinselele kwesinye isikhathi, umzamo ongaguquguquki uzokwenza lokhu kuvivinya kube lula.Sep 29 2017



kufanele ngihambe ngamabhayisikili amangaki ngosuku



Imisipha, sinayo engaphezu kwe-600 yayo. Zakha phakathi kuka-1/3 no-1/2 wesisindo somzimba wethu futhi ngokuhlanganyela nezicubu ezixhumanisayo ziyasibopha ndawonye, ​​zisiphakamise futhi zisisize sinyakaze. Ukwakha imisipha kuyinto oyithandayo, imisipha idinga ukunakwa njalo, ngoba indlela ophatha ngayo nsuku zonke izonquma ukuthi iyabuna noma iyakhula.

Ake sithi ume phambi komnyango ulungele ukuwuvula. Ubuchopho bakho nemisipha yakho kulungiswe kahle ukukusiza ukufeza le nhloso. Okokuqala, ubuchopho bakho buthumela isignali kuma-motor neurons engalweni yakho.

Lapho bethola lo mlayezo, bayavutha, kubangele imisipha ukuba iqhume futhi ikhululeke edonsa amathambo engalweni yakho futhi ikhiqize ukunyakaza okudingekayo. Lapho inselelo iba nkulu, isignali yobuchopho iba nkulu, futhi i-motoric Units ihlangana ukukusiza uqedele umsebenzi wakho, kepha kuthiwani uma umnyango wenziwe ngensimbi eqinile, lapho imisipha yakho yengalo ingasakwazi ukudala okwanele ukuzivocavoca ngokwabo ukuyivula, ukuze ubuchopho bakho bukhulume nawe. Ubeka izinyawo zakho phezulu, uthinte isisu sakho, futhi uguqule umhlane wakho ukuze wakhe amandla anele okuwuvula.



Isistimu yakho yezinzwa ivele ibe nezinsiza osuvele unazo, eminye imisipha esetshenziselwa ukuhlangabezana nokufunwa, imicu yakho yemisipha iba nohlobo olwehlukile lokushintsha kwamaselula. Uma ubabeka ngaphansi kwengcindezi, bazothola ukulimala okuncane, okuyinto enhle kulo mongo. Ngokuphendula, amangqamuzana alimele akhipha ama-molecule wokuvuvukala abizwa ngama-cytokines, enza amasosha omzimba asebenze ukulungisa ukulimala.

Yilapho kwenzeka khona umlingo wokwakha izicubu. Lapho kukhula umonakalo ezicutshini zemisipha, kulapho umzimba wakho kufanele uzilungise ngokwengeziwe. Umjikelezo ovelayo womonakalo nokulungiswa ekugcineni wenza imisipha ibe nkulu futhi iqine njengoba ivumelana nezidingo eziphakama ngokwengeziwe.

Njengoba imizimba yethu isivele ivumelane nemisebenzi eminingi yansuku zonke, ngokuvamile ayikhiqizi ukucindezeleka okwanele ukukhuthaza ukukhula kwemisipha emisha. Ngakho-ke ukuze wakhe imisipha emisha, inqubo iyi-c. Kanye ne-hypertrophy, amaseli ethu kufanele avezwe umthwalo ophakeme kakhulu kunendlela obujwayele ngayo.



Uma ungaqhubeki ubeka ukumelana nemisipha yakho, izoncipha, inqubo eyaziwa ngokuthi i-muscle atrophy, imisipha iye emazingeni aphezulu okuxineka, ikakhulukazi ngenkathi isicubu sinwetshiwe, esaziwa nangokuthi ukusikwa okumile, sakha izimo ezisebenzayo ezintsha ukukhula. Kodwa-ke, imisipha incike kokungaphezu komsebenzi ukuze ikhule. Ngaphandle kokudla okunomsoco, amahomoni, nokuphumula, umzimba wakho ubungeke ukwazi ukulungisa imicu eyonakele yemisipha.

Amaprotheni ekudleni kwethu agcina isisindo semisipha ngokunikela ngamabhulokhi wokwakha izicubu ezintsha ngendlela yama-amino acid. Ukudla amaprotheni okwanele, kanye namahomoni avela ngokwemvelo afana ne-insulin efana ne-factor factor kanye ne-testosterone, kusiza ukubeka umzimba esimweni lapho izicubu zilungisa futhi zikhula. Le nqubo yokulungisa ebalulekile yenzeka ikakhulu lapho siphumule, ikakhulukazi ebusuku lapho silele.

Ubulili nobudala bunomthelela kule ndlela yokulungisa i-anism, yingakho izinsizwa ezine-testosterone eningi ziqala ikhanda ekwakheni imisipha. Izici zofuzo nazo zidlala indima ekwakheni imisipha. Abanye abantu banezimpendulo zomzimba eziqinile ekulimaleni kwemisipha futhi bakwazi kangcono ukuzilungisa baphinde bashintshe imicu yemisipha eyonakele, bandise amandla abo okwakha imisipha.



Umzimba uphendula izimfuno ozenza kuwo. Ngokudabula imisipha yakho, udle kahle, uphumule, futhi uphinde futhi udala izimo zokwenza imisipha yakho ibe mikhulu futhi iqine ngangokunokwenzeka. Imisipha ifana nempilo: ukukhula okunenjongo kudinga inselelo kanye nengcindezi.

ukuhamba ngebhayisikili nokuphakamisa izinsimbi

Kwenzani ibhalansi yomlenze owodwa?

Uma unomzimba ozinzile kufayela le-ukuma komlenze owodwa, wenakuthandaukwazi ukukhiqiza amandla amaningi kahle. Ukugxila ekusimeni kwesinqe kanye nomongo kanye nokuzinza konyawo neqakalakuthandaqinisekisa ukuthi umzimba usebenza ngokubambisana.

Ulinganisa kanjani ngomlenze owodwa?

Ngimiumlenze owodwakungenye into ejwayelekileibhalansiukuzivocavoca umzimba:
  1. Yima ngezinyawo zakho ububanzi be-hip nobubanzi bakho busatshalaliswe ngokulinganayo kuzo zombiliimilenze.
  2. Bamba isikhundla inqobo nje uma ukwazi ukugcina ifomu elihle, kuze kufike kumasekhondi angu-30.
  3. Buyela endaweni yokuqala bese uphinda ngakolunye uhlangothi.

Uma unezinkinga ngebhalansi ngenkathi uzinza emlenzeni owodwa noma okhalweni lapho-ke le ndatshana izokufundisa umqondo obucayi ongawusebenzisa khona manjalo ukuze uthuthukise ibhalansi yomlenze owodwa nokuzinza kwe-hip futhi sizokwenza umsebenzi ongakusiza uma Nginenkinga nganoma iyiphi yalezi zinto emlenzeni owodwa, mhlawumbe ibhodi elixegayo noma ibhola le-BOSU noma indawo engazinzile, kepha angikatholi lutho oluzokufundisa okungenani ukuthi kufanele luzizwe kanjani, ibhalansi yakho iyathuthuka uma kukhona unenkinga ngezinqulu zakho noma ukuzinza kwezinqulu zakho uma unalokho okwaziwa njengophawu oluhle lweTrendelenburg. Ngakho-ke, uma ungajwayelene neTrendelenburg Sign, isivivinyo esisetshenziswa kakhulu ekwelashweni ngokomzimba lapho kukhona umuntu omi ngomlenze owodwa futhi lapho uphawu luthi into inye yezinto ezimbili ezenzekayo, noma ngabe iHips iyashintsha kanjena noma isinqe sitsheke kanjena, kulungile, kunzima kimi ukwenza lokho, kepha isinqe sizothambeka ngandlela thile, kulungile, lokhu kwaziwa njengesibonakaliso esivumayo sokuhlolwa okuhle futhi kusho ukuthi ukusebenza kwe-hip abductor imvamisa akulungile kusebenza lokho ukuhumusha ngokwesiko kweTrendelenburg enhle kodwa ngisebenzelane nakho isikhathi eside ohlangothini lwami lwesokudla kuphela ohlangothini lwesobunxele ibhalansi enkulu ukuzinza okukhulu akunankinga ohlangothini lwesokunene luzoxega kancane futhi ngizoba nesibonakaliso esihle sokuthi okhalweni kunjengokuya ngakwesokunene, kulungile ngabongwa ngokuhlinzwa emuva enganginakho lapho ngineminyaka engu-14 ukuthi ngangenwa uhlobo lokulunga oluphelele nginezinkinga eziningi ezahlukahlukene ohlangothini lwami lwesokudla engangifanele hlanza, kepha lokhu bengiyikho angikaze ngibe muhle impela, kulungile, ngenze ukuthuthuka okuthile kepha angikaze ngifike lapho kufana khona nokulinganisa ngakwesobunxele sami, kulungile, kepha lokhu kubhola kungasiza ngalokho, ngakho-ke ngithole ukuthi esikhathini esedlule ngike ngazama ukwenza imisipha yokunyakazisa imisipha njengama-glutes hamstrings quads azama ukudonsa konke ndawonye ukuze kube nokuzinza futhi noma kusebenza kungasebenzi kahle ekuhambeni kwesikhathi kokuzinza kwesikhathi eside kokulungiswa kokuma kwesikhathi eside ikhono lokugcina ukuma okuhle esikudingayo ukuzinzisa okujulile izivikeli zendawo ukuze zenze umsebenzi wazo futhi le misipha asikwazi ukuyibona ngoba igxile kukho konke okunye futhi sinobunzima obukhulu kakhulu ekuzizweleni noma ngokwazi kobuhle besikhathi lapho bangena khona ngakho-ke sidinga ezinye izikhombisi zama ukwenza ukuthi laba bantu bavuke futhi basebenze kahle ngakho-ke ngifuna ukuthi wenze lokhu uma unesibonakaliso esihle seTrendelenburg esenza ukuthi inyonga yakho ishintshe kanjalo, noma wazi ukuthi unayo? ally ibhalansi embi kabi emlenzeni owodwa kulungile ngifuna ukuthi uma unomlenze omuhle bese kuthi emlenzeni wakho omuhle uqale uphakamise ibhalansi yakho bese ubona ukuthi kwenzekani. Qaphela inani lokuncipha kwemisipha ehlukahlukene kulelo nyonga nonyawo, iqakala elikugcina ulinganisile, kulungile, manje njengoba ukhetha ukukuthola lokho futhi sesinokukwazi lokho, iya kolunye uhlangothi ukwenze nje ngokwemvelo futhi vele uziphakamise futhi uma ngishiywa yikhono lami lemvelo ngakho-ke kuzobukeka sengathi uzobona izinkalo zakho zishintsha kancane ziye eceleni futhi angazi ukuthi ungalibona yini uhlangothi lwakho luntengantenge kancane Okay , manje into yokuqala okufanele siyenze ukuvula i-arch medial ngoba lapho imisipha isezansi konyawo imisipha engaphakathi enyaweni ayidubuli, ibhalansi yethu iba yinhle Ukuvula i-arch medial ngicabanga ukuthi i-push ngamabhola ezinyawo zakho, ngibiza le ngcindezi ye-metatarsal ukuthi kukhulunywe ngayo futhi ngiyilolonge ubude inkambo yami yokulawula izitho ezingezansi kulungile, ngakho-ke ingcindezi ye-metatarsal ukuze ngikwazi ukuphusha nje emathanjeni e-metatarsal wonke amathambo we-metatarsal unyawo yebo ukuze ngikwazi ukubuyela emuva ngesimo sokuhlukanisa unyawo lwesobunxele ngiyibuyisele unyawo lwangakwesokudla ngicindezela ku-metatarsal ukuze nje ngisebenze yebo, lapho ngivuka, ngizoqinisekisa ukuthi lokhu kuhlala kwenziwa kusebenze ngokuletha isisindo sami phambili kancane ukuze nje ngiqhubeke ngisebenzise leyo misipha, lapho izinsimbi zami zonke zisezithendeni zami lapho-ke leyo misipha akudingeki ukuthi yenze noma yini ngakho ngizovele ngiyisebenzise leyo misipha, ngiyijabulise kancane ukuze ngiqiniseke ukuthi ikhona, bese kuthi lapho ngiphakamisa ngiphakamise bese ngicabanga ngokuhlala ngiqonde kuyo yonke le nto udaba oluncane, angicabangi ukukhama izingcwecwe ezinjena njengoba bengizobe ngicindezela umzimba wami wonke nginyuse umlenze wami ngiya ophahleni njengokuzama ukufinyelela into ephakeme kakhulu, kulungile ngeNhloko yami izama ukubamba ngenkathi ikhanda lami manje ngicindezela umkhawulo ongezansi, uma ubungabona lokhu kubheka lapho izinkalo zami ziqhathaniswa nalapho ngiphakamiswa futhi angicabangi ukubona ukushintshwa kwesinqe kancane eceleni, ngenkathi ngicabanga ukusebenza okuphezulu kwe-metatarsal lapha bese uthola ukufuduka kwe-hip okuncane kakhulu ok uzokuzwa futhi lapho wenza ukukhathala Ukukhathala okukhulu kwenzeka kujule ezinqeni, hhayi kubasolwa bakho abajwayelekile njengama-glutes noma ama-glutes, kepha ekujuleni kwenqulu, leyo misipha emincane ebizwa nge-Gemelli obturators piriformis izodubula kakhulu, futhi ngoba usebenza lapho unalolo shintsho oluqhubekayo, ukuzinza kwakho kuvela ekulengiseni nje ku-capsule ehlangene, ukuzinza okungahambi kahle kwe-IT band okunikela konke ekuzinzeni kwakho, kodwa manje njengoba le misipha isebenza lapho sicabanga ngalesi sibonakaliso, esikhulu futhi ezinwetshiwe emlenzeni nasemgogodleni ngengcindezi ye-metatarsal, le misipha ejulile ye-hip iyasebenza manje futhi ngoba ayisebenzi, izokhathala ngokushesha okukhulu ngakho-ke uzozwa ukuthi Kulungile cabanga ngobude ngokunwetshwa komlenze bese usebenza nje Ubambe Lapho Ukuxubha Amazinyo akho Umsebenzi Ubamba Ngokuvamile Sizama ukwenza kabusha le pateni yakudala yokwenza kungasebenzi noma kungasebenzi ngokuqeqesha leyo misipha ejulile ye-hip uma usubambe lapho uhlonipheke khona.

Akudingeki ucabange ngayo kakhulu futhi ayizwakali sengathi uyazi ukuthi ukhathele ngempela ungangeza nje ukunyakaza kwengalo okumbalwa ukunyakaza kwengalo okwehlukene amazinga wokunyakaza ukuze uqiniseke ukuthi le misipha iphendula noma yini ukujikijela futhi ukwazi ukusabela futhi ngazo, lapho ukhuphula kakhulu ijubane nobungako bokunyakaza kwengalo lapho i-R oomph ihamba khona, lapho kuzoba nzima kakhulu, kuzoba umsebenzi owengeziwe waleyo misipha, kodwa awusoze ulahlekelwe iqiniso lokuthi senza lokhu welula okhalweni nangomgogodla ukuze futhi ingcindezi yemetatarsus ingalahlekelwa ukuthi asenzi ukuyekethisa, susa izingalo zakho ngakho-ke sizoqeqesha leyo misipha kulezi zindawo ezahlukahlukene lezi zindiza manje ukuze akhona kuwe lapho wenza izivivinyo ezahlukahlukene iziphukuphuku ezigijimayo zigxuma zonke izinto lezi zicubu ezizobe zikhona ufuna ukuqala ukuzifaka kulokhu kuhamba okuhlukile futhi isinyathelo sokuqala sihamba kahle ngokunyakaza okuhlukile kwengalo ngakho lokhu kuwumqondo obucayi wokuqonda umsebenzi olinganisiwe onemilenze eyodwa nokuzinza okusebenza, lapho ungashiya okungcono ngokwengeziwe futhi wazi ukuthi ungakusunduzela kanjani phambili ngokunyakazisa izingalo zakho kuqala bese ucabanga ngakho ekuvivinyweni kwakho okuhlukahlukene bese uba lungisa le nkinga unomphela kulungile akusho ukuthi imisipha ekha phezulu iyanyinyitheka kulungile lokhu kuyasebenza kepha kusebenza kuphela uma wenza lokho ongeke ukwazi ukuhambahamba ngakho cabanga ngalokhu kusebenza okucashile kwemisipha ejulile futhi leyo yindlela yakho yokulungisa lokhu kuze kube phakade kulungile ngiyabonga ngokubuka le ndatshana. Ngiyethemba ubhalisela isiteshi ukuze ungaphuthelwa yilutho futhi ubuke kusengaphambili i-web cision Movement Coach, ngoba sinezindatshana eziningiliziwe nezifundo zakho ezizokusiza ngokulimala kobuhlungu futhi kuthuthukise ukuhamba kwakho

izinzuzo zokuphuza amalitha amanzi ngosuku

Ingabe kuhle ukulinganisela umlenze owodwa?

Ukuma njeumlenze owodwayikhono wonke umuntu, omncane nomdala, okufanele akwazi ukulenza. Ngenkathi izingqinamba zezinzwa zingathintaibhalansi, amandla yisici esiyinhloko sokumaunyawo olulodwa. Abagijimi bangazuza ngokuqinisa umgogodla, amahips nemikhawulo engezansi.

Ingabe ukulinganisa kwakha imisipha?

Ibhalansiukuqeqeshwa kuhilela ukwenza izivivinyoqinisaiimisiphalokho kukusiza ukuthi uhlale umile, kufaka phakathi imilenze nomgogodla wakho. Lezi zinhlobo zokuzivocavoca umzimbacanukuthuthukisa ukuzinza nokusiza ukuvimbela ukuwa. Ukwenzaibhalansiukuzivocavoca umzimbacanKhulu, njengezinye izinselelo ezinzima ze-yoga.23 uNovemba. Februwari 2020

Kufanele ukwazi ukulinganisa isikhathi esingakanani emlenzeni owodwa?

Ngakolunye uhlangothiikhono lokulinganisela emlenzeni owodwaimizuzwana engaphezu kwengu-10 amehlo evaliwe, nokuthiameukuvuka uhlale phansi esihlalweni amahlandla angama-37 kumasekhondi angama-60 - noma izikhathi ezingama-35 kwabesifazane - kukwenza kube nokwenzeka kakhulu ukuthi umuntu oneminyaka engama-53 ubudala asazoba nempilo eminyakeni eyi-13 kamuva.Ephreli 30 2014

Kungani ngingasakwazi ukulinganisela emlenzeni owodwa?

'Eyodwa-umlenzeIsikhathi sokuma siyindlela elula yokungazinzi kwangemuva futhi kungaba nomphumela wobukhona bokungajwayelekile kobuchopho, ”kuphetha uTabara. “Abantu abakhombisa ukuhluphekaibhalansi emlenzeni owodwakufanele ithole ukunakwa okwengeziwe, ngoba lokhu kungabonisa ukwanda kwesifo sesifo sobuchopho nokuwohloka kwengqondo. ”Dis 19 2014

Kufanele ngikwazi ukulinganisa isikhathi esingakanani emlenzeni owodwa?

Zama ukuma phezuumlenze owodwaimizuzwana engama-20

I-eyodwa-umlenzetest kulinganisa kusekelwe embonweni wokuthi amandla okuthiibhalansingokwakho kuumlenze owodwakuyinkomba ebucayi yekhono lokusebenza kwengqondo. Umuntukufanelekubeuyakwaziukugcina lokhuibhalansiimizuzwana engaphezu kwengu-20.
Meyi 12, 2015

Ingabe ukuhamba kuthuthukisa ibhalansi?

Ukuhambaisiza ukwakha amandla omzimba ophansi, into ebalulekile yokuhleibhalansi.Ukuhambaukuvivinya umzimba okuphephile kubantu abaningi futhi, ngaphezu kweukwenza ngcono ibhalansi, kubalwa ngokuya ngemigomo yakho yomsebenzi we-aerobic.

Umuntu oneminyaka engama-70 kufanele akwazi ukulinganisela emlenzeni owodwa?

Umuntukufanelekubeuyakwaziukugcina lokhuibhalansiimizuzwana engaphezu kwengu-20.Meyi 12, 2015

Ingabe ukuma ngomlenze owodwa kuthuthukisa ibhalansi?

Cha. Udinga umzimba wakho kuphela ukuzeyenza ibhalansiukuzivocavoca: isibonelo, nguemi ngomlenze owodwa. Noma ungathenga isiqeshana semishini efana nebhola leBosu ukuphonsela inselelo yakhoibhalansifuthi na ngaphezulu.23 uNovemba. Februwari 2020

Yikuphi ukuzivocavoca okuhle kakhulu kwebhalansi yomlenze owodwa?

Ngokushesha, uzokwazi ukuba namandla esimweni esisodwa somlenze oshukumisayo. Ngemuva kwalokho, ukuqhubeka kokugcina kuthuthukisa amandla omlenze owodwa ngokusebenzisa izivivinyo zokugxuma (ama-plyometrics). Ukugxuma komlenze owodwa okukodwa kungukuzivocavoca okuhle kwabagijimi ukusebenzela ukugcina ibhalansi namandla athuthukisayo (ukukhiqizwa kwamandla okusheshayo).

las vegas ukuhamba ngebhayisikili

Yimiphi imisipha esiza ngokuma komlenze owodwa?

Imisipha emibili ethangeni eliseceleni, i-gluteus medius ne-gluteus minimus, yenza iningi lomsebenzi. Le yimisipha emibili ebaluleke kakhulu ukuqinisa ukuthuthukisa zonke izimo zakho zokulinganisa ezinomlenze owodwa. I-gluteus medius ixhumanisa umphetho wangaphandle wesikhumba nomlenze ongaphezulu, futhi kulula ukuyithola.

Hlobo luni lwemisipha olusetshenziselwa ibhalansi?

Imisipha yasebenza: i-hip flexors, i-glutes, nengqikithi. Kuyamangalisa ngoba: Lokhu kuhamba okuzinzile okunamandla kuphakamisa ibhalansi yakho, kuqinise ama-glutes akho, futhi kuthuthukise uhla lwakho lokunyakaza ezinqeni zakho, ezingaba namandla futhi zikhawulelwe kusuka emahoreni amade esihlalweni nesikhathi esiningi esichithwe uhleli.

Eminye Imibuzo Kulesi Sigaba

Ungayeka kanjani ukujuluka ngokushesha - izimpendulo ezilula zemibuzo

Ngingakuthulisa kanjani ukujuluka kwami? Yini ongayenza ngakho? Gqoka izendlalelo nezingubo zokufaka ifayibha yemvelo.Zama izidambisi eziqinile.Sebenzisa izivikelo zokugqoka ezingaphansi kwekhwapha ukuze umunce umjuluko.Ulahlekelwe isisindo uma ukhuluphele ngokwehlisa ukujuluka.Thola ukuzivocavoca umzimba okuningi ukunciphisa ukucindezeleka.

Izingubo zabesifazane zeBontrager - unganquma kanjani

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Ngabe amasondo egwebu ayasebenza ngempela - izixazululo ezintsha

Ingabe ama-roller roller ayasebenza? Ukugoqa amagwebu kuyindlela ye-self-myofascial release (SMR). Kungasiza ukukhulula ukuqina kwemisipha, ukukhathazeka, nokuvuvukala, futhi kukhulise uhla lwakho lokuhamba ngokuhlanganyela. Ukugoqa amagwebu kungaba yithuluzi elisebenzayo lokungeza ukufudumeza noma ukuphola kwakho, ngaphambi nangemva kokuzivocavoca. 2019 г.

Yehla i-bench twist russian - sesha izixazululo

Kungani ama-Russian twists engalungile kuwe? Yeqa: I-Russian Twist “Ukuhlanganisa ukuminyanisa nokugudluka kwalokhu kuhamba ngokushintshana kufaka ingcindezi enkulu kudiski yomgogodla, ukucindezela ngokweqile komgogodla we-lumbar, nokunyakaza kwe-disc fluid.” 2 февр. 2018 г.

Ukukhahlela kwe-Abs flutter - izixazululo ezisebenzayo

Ingabe ukukhahlela kwe-flutter kuhle ku-abs? Ukudla okudlela endlini. Ukukhahlela kwe-Flutter kungaba yindlela ephumelelayo yokusebenza kwemisipha yakho engezansi yesisu. Kubalulekile ukwenza lo msebenzi ngokuphepha nangefomu elifanele.

Izitolo zebhayisikili zase-Uk - izixazululo ezi-pragmatic

Iziphi izitolo zamabhayisikili ezithandwa kakhulu e-UK? Izitolo ezinhlanu eziphezulu kakhulu I-Trailhead. I-Riders Guild. Imijikelezo ye-D & D. Abadayisi. I-One Planet Adventure. 28. 2017.