Funda Ukuhamba Ngokushesha

Izizathu Namacebiso Ukwandisa Ukuhamba Kwakho Okusheshayo

Ingabe ufuna ukusheshisa ijubane lakho lokuhamba? Kungani kungakhokha ukuqinisa ijubane lakho? Ukusebenzisa lawa macebiso kuzokusiza ukuthi uhambe ngokushesha futhi ngokuphumelelayo, uguqule okuqhubekayo kokusheshisa kwakho. Izindlela ezinhle zingenza uzizwe kube lula futhi usebenzise uketshezi oluthe xaxa ukuhamba, noma uhamba ngokushesha.

Amasu alandelayo akhokhelisa ukuhleleka okuhle, ukuhamba kahle, ukunyakaza kwezingalo ezinamandla , ukunyakaza kwezinyawo, nezinye izakhi ezivela ku- racewalking , kodwa ngaphandle kwe-hip motion.

Izizathu Ezinkulu Zokufunda Ukuhamba Ngokushesha

Ngaphambi kokukhuluma ngamasu okuhamba ngokushesha, kuhle ukukhuluma ukuthi kungani ungafisa ukwenza njalo! Izizathu ezimbalwa ezizwakalayo zokusheshisa ijubane lakho zihlanganisa ukuthi wena:

1. Qedela ukuhamba kwakho kokuhamba ngokushesha eseceleni esethiwe. Uma uhamba ngendlela efanayo njalo, uzokwenziwa maduzane. Uma uhamba isikhathi esithile, uzobe uhamba phambili futhi ngaleyo ndlela uvutha amakholori amaningi.
2. Thola isilinganiso senhliziyo yakho kuze kube sezingeni lokuzivocavoca umzimba . Lokhu kuzokulethela ukuthuthukiswa komzimba okungcono kusuka ekusebenzeni kwakho kokuhamba nokunciphisa izingozi zakho zempilo.
3. Ukwandisa amakholori owashisayo ngenkathi uhamba ngokukwazi ukuhamba ibanga elide ngesikhathi esifanayo, noma ngokusheshisa ukufika kuze kube yilapho ushisa amakholori amaningi ngenxa yokusebenzisa imisipha eminingi (amamayela angu-12 futhi ngokushesha).
4. Ukuqeda izinhlanga ezihamba phambili kanye nosizo zihamba ngesikhathi esingcono futhi zingakwazi ukukhipha abangane bakho nabathandekayo bakho.

Hamba Ukuhamba Okusheshayo: Izinwele

Izicathulo zakho zinganciphisa. Udinga ukuqinisekisa ukuthi unezicathulo ezifanele ukuhamba ngokushesha. Lezi zidinga ukuguquguquka nokulula. Ukuze uqiniseke ukuthi unakho okuhle kakhulu, funda indlela yokukhetha izicathulo ezifanele zokuhamba ngokushesha .

Ukushesha Ukuhamba Kanjani Manje? Kala isilinganiso sakho sokuqala

Thatha izilinganiso ezithile zokuqala ukuze ubone ukuthi ushesha kangakanani manje futhi ubone ukuthi izinga lakho lenhliziyo luni uma uhamba ngesivinini esiphezulu.

Izinhlelo zokusebenza zefoni zisebenzisa i-GPS yokuhamba ngesivinini futhi zingaba zingalungile. Kufanele uzihlole ngokuzibekela isikhathi esingaphezu kwamamayela alinganiselwe. Ukuhamba ngokugijima / ukugijimela kuvamile kunembile kakhulu, kepha kuvame ukubiza.

Ungasebenzisa ithrekhi yendawo, noma ungalinganisa i-kilomitha noma ikhilomitha ukuhamba usebenzisa amathuluzi afana ne-odometer yebhayisikili, i-odometer yemoto, noma i-GPS. Vumelana nokuhamba kwemizuzu emihlanu kuya kwemi-10 ukuze ulungele ukuhamba ngesivinini sakho esiphezulu. Zibekele izikhathi ezimbili noma ezintathu phezu kwalesi sikhilomitha ukuze uthole isilinganiso esihle. Thatha ukushayela kwakho ukuze ubone ukuthi ukushaya kwenhliziyo yakho sekupheleni kweyhilomitha.

Ukuhamba okusheshayo okuhambayo kuvame ukubhekwa njengamamayela angu-3.0 ngamaminithi ethu noma ama-20 ngehora, kepha ukwandisa lokhu kuya emsebenzini wokulinganisela okudingayo ukuthi kuzodingeka ukuthi ukwandise lokhu kube ngu-4.0 miles ngehora noma imizuzu engu-15 ngehora.

Ukufudumala nokuphumula-Ukuhamba ngokusheshisa

Qinisekisa ukuthi ufaka izigaba ezifudumalayo nezipholile ekusebenzeni ngalunye. Qala ukusebenza ngokuhamba ngezinyawo ngokuhamba kancane, okulula. Sebenzisa imizuzu emihlanu yokuqala uhamba ngokuzenzekelayo futhi uguquka ekuhambeni okuhle kokuhamba. Ungase ufune ukuma ngemva kwemizuzu emihlanu futhi ubeke ama-drill ukuze uqhubekele phambili. Ekupheleni kokuhamba kwakho okusheshayo kokuhamba, isabelomali imizuzu emihlanu njengendlela epholile ukuze uhambe kancane futhi uvumele izinga lokuphefumula nenhliziyo yakho libuyele ekucaleni.

Isikhundla: Isikhundla seNhloko ne-Torso sokuhamba ngokushesha

Indlela oyibamba ngayo umzimba wakho kubaluleke kakhulu ukuhamba kahle futhi kalula. Ngokuhamba kahle, uzokwazi ukuphefumula kalula futhi uzogwema ubuhlungu emuva.

• Vuka ngokuqondile.
• Cabanga ngokuba mude futhi uqonde, futhi ungagodli emuva.
• Unganciki emuva noma uhlale emuva ezinqulwini zakho.
• Unganciki phambili (lokhu kwakunconywe abanye abaqeqeshi kodwa abahambahambayo abaningi baqeda ukugxila phambili).
• Gcina amehlo akho phambili, ubheke izinyawo ezingu-20 ngaphambili.
• Gcina i-chin chin yakho bese ufana nomhlabathi.
• Shrug kanye bese uvumela amahlombe akho awe bese ephumula, ngamahlombe akho abuyele emuva.

• Suck esiswini sakho. Gcina imisipha yakho isisu iqinile kodwa ingagudluli.
• Tuck ngemuva kwakho. Phendulela i-hip yakho phambili kancane.
• Ikhanda lakho kufanele lihlale lizinga njengoba uhamba.
• Izinkalo zakho zizojikeleza phambili emuva uma uhamba. Gwema ukugoqa ohlangothini oluhlangene okushiwo ukunyakaza.

Ukunyakaza Kwezempi Ukuhamba Ngokushesha

Ukusebenzisa izingalo zakho ngokunembile kungakhuphula isivinini sakho sokuhamba. Khohlwa lokho okungenzeka ukuthi ubonile ngamandla we-powerwalkers njengoba zivame ukuboniswa ngokusebenzisa inqubo engafanele.

• Bend izindwangu zakho emazingeni angu-90.
• Sula izandla zakho. Bese uvale ukuba ube ngophula okwesikhashana, ungahlanganiswa ngokuqinile.
• Kungcono ukungathwali lutho ezandleni zakho.
• Bamba ama-elbow akho eduze nomzimba wakho.
• Izingalo zakho zizosebenza ngokuphambene nemilenze yakho. Isandla sakho sokunene siphindela lapho unyawo lwakho lokunene luya phambili. Vala amehlo akho futhi uvumele izingalo zakho zithinte lokhu kuhamba kwemvelo ekuqaleni.
• Ngenxa yokuhamba kwengalo yangemuva, yiphakamisa kancane ukuze ingalo yakho ibuyele emuva, leso sandla sifinyelela ephaketheni lakho elingemuva.
• Njengoba ingalo yakho ifika phambili, gcina ihamba phambili ngqo kunokuba uwele umzimba wakho. Kufana nokwandisa ukuxhawula ngesandla. Ungase futhi ucabange ngesimiso se-choo-choo isitimela emuva nasemuva. Noma yikuphi ukudluliswa kwe-diagonal kuyashiswa amandla.
• Njengoba ingalo yakho ifika phambili, yigcine izinga, ungayiphakamisi ngaphezu kwezinga lesifuba sakho lesifuba.
• Ungadluli phambili ukunyakaza emuva kwengalo yakho kuze kube sekugcineni.

Ukuhamba Ngezinyawo Ukuhamba Ngokushesha

Izinyawo zakho zizobamba iqhaza elisebenzayo, usebenzisa isithende sakho nesinxeba ukuze uqhubekele isinyathelo bese uphumela ngamandla ekupheleni kwesiteleka sakho.

• Isithende sakho kufanele sishaye phansi kuqala, ngaphambi koke unyawo lwakho.
• Gcina izinyawo zakho ziguquguquke njengoba unyawo lwakho luya phambili.
• Uma isithende sakho selungile, unyawo lwakho lushintsha futhi luhamba ngezinyathelo ukusuka esithendeni kuya kuzinyosi. Kuzojikeleza ngokwemvelo uma nje izicathulo zakho ziguquguqukayo ngokwanele kuphela.
• Njengoba unyawo lwakho ludabula isithende kuya kwezwane, ludlula ngaphansi komzimba wakho.

• Ingxenye yamandla yesinyathelo sakho i-push off back emuva lapho unyawo lwakho lungemva komzimba wakho. Njengoba ugijima ngezinyawo, umlenze wakho ohlukile uqhubekela phambili ukuphinda uhlasele ngesithende.
• Amandla nesivinini esitebhisini sakho kuzovela ngokususa kahle kahle umlenze wakho wangemuva .

Ukuhamba okusheshayo okuhambayo

Ukuze uhambe ngokushesha, uzobe uthatha izinyathelo ezingaphezulu ngesilinganiso esifushane kunokuba uthathe izinyathelo ezide ezingavamile. Abantu abaningi benza iphutha lokudlula lapho bezama ukuhamba ngokushesha. Esikhundleni salokho, uzogcina ubude bakho bemvelo kodwa ufunde ukuyisebenzisa ngamandla.

• Ufuna umthamo wakho ube mude ngemuva komzimba wakho, ngezwane zakho ziqhume. Kumele kube mfushane phambi komzimba wakho, ngezinyawo ezihamba phambili eziseduze nomzimba wakho kunokuba zivele ngaphezulu.
• Zama ukugcina unyawo lwakho olungemuva emhlabathini isikhathi eside ukunikeza i-push-off egcwele ngezinzwane zakho.
• Ngemva kokuxosha, unyawo lwakho lwangemuva ludlula phansi komzimba futhi uguqa ngamadolo akho, ukushayela umlenze phambili kepha hhayi phezulu.
• Manje isangqa lakho liguquguqukile futhi idolo lakho liqondisa isithende sakho silungele ukuxhumana nomhlabathi emgqeni wakho wangaphambili. Ungase ucabange ukuthi ubonisa umsana wesihlangu sakho.
• Isithende sakho kufanele sishaye phansi eduze komzimba wakho. Ngesikhathi esifanayo, umlenze wakho wangemuva uhamba ngezinyathelo bese ulungiselela i-push-off enamandla ngezwane.
• Izindebe zakho kufanele zijikeleze ngokwemvelo ngokuhamba phambili ngakunye ukuya emuva, hhayi eceleni. Ungazami ukungeza noma iyiphi i-hip motion.
• Abahamba ngokushesha bathatha izinyathelo ezincane, kunamanyathelo amade.

Ukuhamba Okusebenzayo Ukwakha Isivinini

Faka izindlela zakho zokuhamba ngokushesha ukusebenza phakathi nokusebenza kwakho kokuhamba. Yakha isikhathi sakho ngokweqile njengoba ujwayele indlela entsha yokusebenzisa ukuhamba komzimba wakho, izingalo, izinyawo, nemilenze. Isiqalo esihle sokuqala kungaba ukuqhuba lo mbono imizuzu eyi-10 ngesikhathi emva kokufudumala. Ungakwandisa lesi sikhathi ngemuva kwezinsuku ezimbalwa uma ungenayo i-aches noma ubuhlungu obusha. Ukuqhaqha kwe-Shinti kuvamile uma ushintsha izinqubo zakho zokuhamba, ngakho-ke thatha kalula ekuqaleni.

Uma usukhiphe isikhathi sakho sokuhamba esheshayo emaminithini angu-20 kuya kwangu-30 futhi usetshenziselwa inqubo entsha, ungaqala ukuyisebenzisa ngokusebenza ngesivinini. Zama le setha yokusebenza okuhamba ngejubane ezintathu ezokusiza ukuthi uhambe ngokushesha futhi uthuthukise amandla akho aerobic ukuze ugcine ijubane lokuhamba eliphakeme.

Ngezansi Ukuphakamisa Ukuhamba Kwakho Okusheshayo

Kunezizathu eziningi zokuthi kungani ukwandisa isivinini sakho sokuhamba kungaba kuhle empilweni yakho, kodwa ngaphambi kokufaka izicathulo zakho, qinisekisa ukuthi zihlobo olufanele, bese uthola isivinini sakho sokuhamba esisisekelo. Ukuthatha isikhathi sokubuyekeza ukuhamba kwakho, ukunyakaza kwesandla sakho, nokuthi yini oyenzayo ngezinyawo zakho ukutshalwa kwezimali okuhle ngaphambi kokuqala ukusebenza kwethu ukuhamba ngokusheshisa.

> Imithombo:

> Amasevisi Okulawula Nokuvimbela Izifo. Ukulinganisa Ukusebenza Komzimba Ukuqina. Kubuyekezwe 06/04/15. https://www.cdc.gov/physicalactivity/basics/measuring/index.html

> Amasevisi Okulawula Nokuvimbela Izifo. Umsebenzi womzimba nempilo. Kubuyekezwe 06/04/15. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm