1 - 10 Ukuhamba Amaphutha - Ingabe Uhamba Ngokungafanele?
Ukuhamba ngendlela efanele kungakunikeza impilo engcono, ukuqina, nesimo sengqondo. Kungakusiza ukuthi uhambe ngokushesha futhi ngokushelela.
Ukuhamba ngendlela engafanele kungaholela ekutheni umonakalo noma ukulimala, ungasho ukuhlekwa usulu. Nanka amaphutha ayishumi okuhamba ngezinqubo zokugwema.
Uzobona izibonelo eziningi zabantu abaningi abacabanga ukuthi benza amandla amakhulu behamba ngezinyathelo lapho, empeleni, benza ngokwabo nhlobo. Isibonelo, imodeli yethu ngenhla ihamba ngezandla eziqondile futhi ngaphezulu. Lokhu akumenzi okuhle futhi sizokutshela ukuthi kungani.
2 - Ukuhamba ngeMistake - Overstriding
Overstriding
Lapho abahambahamba bezama ukuhamba ngokushesha, ukuthambekela kwemvelo kungokwandisa umugqa wakho ngaphambili , uqhube phambili phambili ngezinyawo zakho. Lokhu kuholela ekuqhakambeni, okungahambi kahle, ukushaya kanzima ngezinyawo. Ama- shins akho abuhlungu futhi awutholi ngempela ngokushesha.
I-Cure for Overstriding
Wonke amandla okuhamba kwakho avela ekuqhumeni ngomlenze nangemuva .
- Okufishane, Izinyathelo Ezisheshayo : Uma uzama ukuhamba ngokushesha, gxila ekuthathe izinyathelo ezimfushane, ezisheshayo.
- Roll Through, Push Off : Bese ucabanga ngokugudlulela ngempela ngesinyathelo sakho ngonyawo lwakho onyawo nomlenze, uthola push kahle.
Umphumela uzoba izinyawo ezisheshayo kanye nomkhawulo omude lapho kukusiza khona - ngemuva.
I-3 - Ukuhamba Ngephutha - Izisindo Ezimbi
Akuzona zonke "izicathulo zokuhamba" kuhle ukuhamba. Uma lokhu kuchaza izicathulo zakho, uzibeka owenzela i- plantar fasciitis , i-muscle pulls, nezinkinga zamadolo:
- Kunzima kakhulu : Izicathulo zokuhamba kufanele zibe zilula, ngenkathi zinikeza ukusekela nokuxhaswa.
- Inhlanzi : Uma izicathulo zakho zinezigaxa ezingeke zigobe nhlobo futhi awukwazi ukuziphazamisa, zinzima kakhulu ukuhamba ngempilo. Izicathulo zokuhamba kufanele ziguquguquke ukuze ungabalwi njengoba unyawo lwakho luhamba ngesinyathelo.
- Uneminyaka engaphezu kwengu-1 ubudala : Ukuxhaswa nokusekelwa kwezicathulo zakho kudlula isikhathi. Kumele ubeke izicathulo zakho njalo ngamakhilomitha angu-500.
- Okuncane kakhulu : Izinyawo zakho ziyavuvukala uma uthatha ukuhamba okuqinile. Izicathulo zakho zokuhamba kufanele zibe mkhulu kunezicathulo zakho uma uhamba imizuzu engama-30 noma ngaphezulu ukuze usebenzise umzimba. Udinga izicathulo ezinkulu?
Umuthi wezinwele ezihamba ngokungafanele:
Hlanganisa izicathulo ezifanele esitolo sobuchwepheshe besitolo esikhwameni endaweni yakho. Abachwepheshe bezinyawo zezinyawo bazoqinisekisa ukuthi uthola isisindo esifanele sokwedlula isikhathi, ukuguquguquka ngokwanele kokuhamba, okulingene ukuvuvukala kwezinyawo zomuntu wonke ngenkathi uhamba.
- Ngaphambi Kokuthenga Izinyawo Zokuhamba
- Umhlahlandlela Wesikhumba Wokuhamba - Fitelana Ngesokudla
- Izinketho eziphezulu ze-Motion Control
- Izitshalo ezizinzile eziphezulu
- Izikebhe eziphezulu ezithintekayo
- Izinsizakalo Zokuqeqeshwa Okuphezulu
- Izikebhe ezihamba phambili ezihamba phambili
4 - Ukuhamba ngephutha - Ukuhamba ngezinyawo
Esikhundleni sokugudluza isinyathelo ngezinyawo lwakho phambili kusuka kwesithende kuya kuzinyosi, unyawo lwakho lugqamile ngaphambi kwesikhathi futhi uhamba ngezinyawo. Noma ngabe ulwela izicathulo ezinzima, izicathulo ezinzima noma izinwele zakho zibuthakathaka ukukuvumela ukuba uqhubekele isinyathelo.
Izimpawu
- Izinyawo zakho zishaya phansi ngokushaya.
- Wena uhamba ngezinyawo ezinyaweni ngesinyathelo ngasinye futhi ungatholi lutho.
- Ungase uhlakulele ubuhlungu be-shin.
I-Cure for Flapping, I-Slapping Feet
Thola izicathulo eziguquguqukayo ezigoqa ebhola lonyawo. Izicathulo zokugijima ezinezithende eziphansi kakhulu.
Ukuze uqinise izinyembezi zakho, isikhumba, nomlenze ophansi:
- Inyosi iphakamisa: Hlala esitebhisi ebheke phezulu ngenzithende zakho zilenga phezu komphetho. Gubha phansi izithende, bese uphakamisa phezulu. Phinda izikhathi ezingu-10-20. Isinyathelo Sula Izinyosi
- Imoto emnandi: Ngesikhathi uhlezi nxazonke, izikhathi eziningana ngosuku, thepha izinzwane zakho ngokushesha imizuzwana embalwa. Bese ubhala izinhlamvu zamagama emoyeni ngezinyawo zakho. Phinda ngolunye unyawo.
- Ukuhamba kwesithende: Njengengxenye yokufudumala kwakho, hamba ngezintethe zakho ngamasekhondi angu-30.
5 - Ukuhamba Ngephutha - Ukungasebenzisi Izikhali Zakho
Kuyiphutha lokuhamba ukugcina izingalo zakho zisezinhlangothini zakho ngenkathi zihamba noma zigijima ngaphandle kokuzigoqa.
Kuyinto engokwemvelo ukuhambisa izingalo zakho ngenkathi uhamba ukubhekana nokuhamba komlenze wakho. Kodwa uma ugcina izingalo zakho ziqinile futhi ziqonde ezinhlangothini zakho, zenza njenge-pendulum ende, ikunciphisa. Ungangezela amandla nokusheshisa ngokusebenzisa izingalo zakho ngokuphumelelayo nangokwemvelo, ngokuziguqa nokuzivumela ukuba zithuthuke ngokuzenzakalelayo futhi zibuyele emuva njengoba uhamba.
Uma ugcina izingalo zakho ngqo ezinhlangothini zakho ngenkathi uhamba, ungabona ukuthi izandla zakho zivule kancane lapho zihamba, ikakhulukazi esimweni sezulu esifudumele.
I-Cure for Walking ngaphandle kwe-Arm Motion
Bendza izingalo zakho ezingama-degree angu-90 bese ugijima ngokuzenzakalelayo emuva nangaphandle ngokuphambene nokunyakaza komlenze.
Ukuhamba Nge-Arming Motion
6 - Ukuhamba ngeMistake - Ukunyakaza Kwezemvelo
Utshelwe ukuthi kuyiphutha ukungasebenzisi izingalo zakho uma uhamba, kodwa wenza okungalungile.
- Ukuqhafaza okuqondile noma izikhali eziphambili: Awusohlisi izingalo zakho, izingalo zakho eziqondile ziphahla njengezinyoni, ukugoba njenge-swimmer, noma ukuqondisa ezinhlangothini zakho njengepenguin ngenkathi uhamba.
- Inkukhu iWinging: Ugoba izintambo zakho, kodwa uzibopha uhlangothi oluhlangothini, izandla zakho zidlula phakathi kwesifuba sakho kanye nezimbongolo zakho zibeka phansi abanye abahamba ngezinyawo.
Amandla aphezulu: Izintambo zakho zivela ekujuleni kwesinye esidlule amabele akho, uphakamise ngisho nasenkingeni yakho noma usongela ikhala lakho.
Imodeli yethu lapha yenza amabili kulabo - unengalo eqondile engxenyeni engemuva futhi isandla sakhe sikhuphuka kakhulu kakhulu phambi kwe-swing phambili. Uphinde uphelele.
I-Cure for Wild Walking Arm Motion
Gcina izingxube zakho eduze komzimba wakho bese uguqula izingalo zakho emuva futhi phambili, njengokungathi ufinyelela isikhwama sakho esikhwameni sangemuva ngemuva.
Njengoba beza phambili, izandla zakho akufanele ziwele umgudu wendawo futhi akufanele zikhule ngaphezu kwamabele akho.
Lokhu kuhamba kwesandla kuzonikeza amandla ekuhambeni kwakho. Izinyawo zakho zihamba ngokusheshisa nje kuphela izingalo zakho.
Lokhu kuhamba kukuvumela ukuba ugxile emandleni kusukela emlenzeni wakho wangemuva ngaphandle kokuchitha ukuhamba phambi komzimba wakho. Iphinde ibuke kancane kancane.
7 - Ukuhamba Iphutha - Ukuhamba Nenhloko Yakho Phansi
Uhlala ubheka phansi, ulenga ikhanda lakho futhi ubheke ngezinyawo zakho. Noma, kungenzeka ukuthi uhlanganyela ekuhambeni okuphazamisayo , uhlola ifoni yakho ephathekayo kaningi (noma ngokuqhubekayo) ngenkathi uhamba.
Umuthi: Bheka phezulu!
Ukuhamba okuhle kokuhamba kukuvumela ukuba uphefumule kahle futhi unikeze umugqa omzimba omude ukuvimbela izinkinga ezinemhlane, intamo, namahlombe.
I-Chin up uma uhamba-kufanele ihambisane nomhlabathi.
Amehlo akho kufanele agxile emgwaqweni noma ulandelele u-10 - 20 amaminithi ngaphambili. Uzogwema i-doggy doo-doo, thola imifantu emgwaqeni, ubala abantu abangakwazi ukuyenza, bese uqoqa imali yesinye isikhathi.
Ukuhamba kwesikhathi
Ngesikhathi amafoni ethu ephathekayo ehlinzeka ngolwazi oluningi futhi alondoloze uxhumekile, kungcono ukuwagcina ephephile ephaketheni ngenkathi ehamba. Thola i-earbuds ye-bluetooth evumela ukuthi ulawule umculo wakho futhi uthathe noma wenze izingcingo ngenkathi uhamba ngaphandle kokudinga ukuphatha ifoni yakho yeselula.
8 - Ukuhamba Ngephutha - Ukuncika
- Uncike phambili ngaphezu kwama-degree ama-5
- Uncike emuva.
- Ubuyele emuva noma ngaphandle kokuxhumene phambili.
Endaweni ethile oyifunayo ukuxhomeka phambili uma uhamba. Noma, ungase uxhomeke emuva ezinqulwini zakho. Ukugxila phambili noma ukubuyela emuva noma ukubambelela emuva kwakho konke kungabangela ubuhlungu besikhathi emuva futhi kungabi negalelo lokusheshisa noma inqubo enhle.
Umuthi Wokuthembela Ngesikhathi Uhamba
- Sukuma uqonde kodwa ngamahlombe akhululekile, unyakaze futhi uhambisane nomhlabathi. Cabanga ngokuhamba ubude. Cabanga "uncela emathunjini akho, tuck in butt yakho."
- Umhlane wakho kufanele ube nejika lezemvelo, ungawuphoqeleli ube ngumzila ongokwemvelo ngemuva ngemuva kwesisu emuva phambili.
- Qinisekisa imisipha yakho yesisu ngokusebenzisa ama-sit-ups nezinye izivivinyo ukuze ukwazi ukuzibamba.
Isibonelo sethu lapha sinokuhamba okuhamba phambili nokugcina ikhanda lakhe phezulu nokuhamba kahle kwesandla.
9 - Ukuhamba ngezimpahla - Izembatho ezimbi zokuhamba
Iphutha: Yebo, izingubo zindlala uma uhamba. Nazi ezinye amaphutha ezivamile ngokukhetha izingubo zakho zokuhamba .
- Uhlale ugqoke kakhulu noma ungenele, uphele u-sweaty no-clammy kunoma yisiphi isimo sezulu.
- Uhamba ebusuku ubembethe izingubo ezinemibala emnyama ngaphandle kwemivimbo ebonakalayo noma isitsha sokuphepha.
- Ayikho inhlamvu.
- Ugqoka izicathulo ezingakhululekile nezembatho zokuvimbela ukusebenza, ngakho-ke awuvamile ukuhamba phakathi nosuku lomsebenzi.
Umuthi - Izambatho Zokuhamba Okufanele
Ukuze uthole induduzo yokugqoka , gqoka ngezigcawu . Ingqimba yangaphakathi kufanele ibe yendwangu efana ne-CoolMax noma i-polypropylene eyokhipha imfucumfucu emzimbeni wakho ukuze iqhume - hhayi ukotini, ewubeka eceleni kwesikhumba. Isendlalelo esilandelayo kufanele sibeke isisindo - ihembe noma i sweatshi isuswe kalula uma ufudumala. Ingqimba yangaphandle kufanele ibe ijeketi elingenamandla, futhi lingenamanzi noma lingamanzi ezimweni ezimanzi.
Indlela Yokubeka Izingubo Zakho
Ukugqoka ukuhamba kwezulu okushisa
Kubonakale kusihlwa, ukusa nobusuku : Ukuvimbela ukuba umhlobiso wezinwele, gqoka imishini yokuphepha ebonakalayo yokuthenga ibhayisikili noma esitolo esitolo noma ubeke imidwebo yokubheka isikhathi sakho sokuhamba ebusuku. Izicathulo eziningi ezigijima zinezici ezibukekayo, kodwa izifundo zibonisa ukuthi kungcono ukuba nezinto eziningana ezibonisa ukubonakala kuzo zonke izinkomba.
Okukhethwa Okuphezulu Kwama Gear Walking Gear
Izingubo ziyimishini ebalulekile. Zikugxilisa ukuze ufudumeze ngokushesha. Zivikela phezulu kwekhanda lakho kusukela elangeni - indawo lapho kunzima ukufaka khona isikrini selanga ngaphandle uma ungobala, kodwa usashisa. Izindebe ezinezibukeli nazo zivikela ubuso bakho ekukhanyeni kwelanga.
Gqoka ukuhamba impumelelo emsebenzini. Ukuhlala namanje isikhathi eside kubandakanya ukunyuka okukhulu kwezingozi zezempilo, ngisho noma ulawula ukusebenza okuzinikele. Gqoka izingubo ozizwa ukhululekile lapho uhamba ngokuhamba ngezinyawo zonke ihora, ngisho noma uhamba endaweni yakho ku-cubicle yakho. Shintshela ezicathulweni zenduduzo noma ulethe izicathulo ezikhululekile ongazitholela ukuhamba ngesikhathi sokuphumula nesidlo sasemini.
10 - Ukuhamba ngephutha - Ungaphuzi okwanele
Awuthathi amanzi anele ngaphambili, ngesikhathi, nangemva kokuhamba.
Ukwelashwa: Phuza ingilazi yamanzi njalo ngehora lonke usuku lonke ukuze uhlale unamanzi. Imizuzu eyishumi ngaphambi kokuhamba kwakho, uphuze ingilazi yamanzi.
Ngesikhathi uhamba uphuza indebe noma amanzi amaningi njalo ngemizuzu engu-20.
Emva kokuqeda, uphuze ingilazi noma amanzi amabili.
Gwema iziphuzo zohlobo lwe-caffeinated ngaphambi kokuhamba kwakho, zibangela ukuthi ulahlekelwe uketshezi, ukwenze u-thirstier kanye nokwenza ukuthi uthathe izinyathelo ezingavamile endleleni.
Uma uhamba ngaphezu kwamahora angu-2, sebenzisa isiphuzo sezemidlalo nokuphuza ezomculo uma usomile.
Uma uhamba ibanga elide, uphuze uma usomile futhi uqiniseke ukuthi ugcwalisa usawoti ngesiphuzo sezemidlalo kunokuba uphuze amanzi kuphela.
Okuningi: Iseluleko sokuphuza ama-Long Walks
11 - Ukuhamba Ngephutha - Ukuxoshwa Nokungaqedi
Uhamba futhi uhambe uhambe. Kodwa ulahlekelwe intshiseko yakho. Uzwa ukhathele, ucasulwa. Uhlale unezinhlungu nezinhlungu. Ungase uyinqobe.
Ukwelashwa:
- Ukuphumula! Khumbula ukuthi iSonto laliyililanga lendabuko lokuphumula? Kukhona ukuhlakanipha kulokho. Thatha usuku okungenani kanye ngesonto. Ivumela umzimba wakho ukulungisa, ukwakha imisipha kanye nemithambo yegazi ewondla, futhi ukugcina amandla okukubuyisela emgwaqeni futhi.
- Ukulala kubalulekile futhi ukuthola izinzuzo ezigcwele zokusebenza kwakho. Qiniseka ukuthi uthola ukulala ngokwanele. Ungase ufune ngisho nokukhetha ukuqapha umsebenzi noma uhlelo lokusebenza olulandela ukulala kwakho .
- Ukulinganisela Ukuhamba Ngokuzivocavoca Ne-Quad Ukuzivocavoca: Ukuhamba ngokuyinhloko kusebenzisa imisipha ngemuva kwemilenze yakho - amathole, ama-hamstrings kanye nemisipha emihle. Ungakwazi ukuphuma-ibhalansi uma ungenzi ukuvivinya umzimba okwakha ama-quads wakho, njengebhayisikili, ama-squats namaphaphu.
- Uhlobo Lwakho Lomsebenzi Wokusebenza: Uma nje ungeke ukwazi ukuma ngosuku lwangempela, yenza umsebenzi wokulula, u- yoga , noma ukuqeqeshwa kwesisindo somzimba ngaphezu kokuhamba nomzimba ophansi .