Ukuhamba phansi kungase kubonakale kuyinomoya oshisayo. Ngemuva kokuthi uqale igquma, kuzozizwa kahle ukubamba umoya wakho futhi ube nesikhathi esilula ngenkathi uhla. Ubheke phambili ukuhamba ngokushesha. Kodwa ukuhamba ekwehleni kugxila kakhulu emadolweni nasemagqumeni akho kunokuhamba ukukhuphuka noma kumgangatho wezinga. Ushaya phansi ngokujulile ngesinyathelo ngasinye futhi i-angle ayithandi amadolo akho.
Abaningi abahamba ngezinyawo babika ukuthi bayazonda ukukhuphuka kwehla ngenxa yobuhlungu bamadolo. Phakathi naleso sikhathi, ucwaningo lubonisa ukuthi ukuhamba phansi kunenzuzo enhle ekunciphiseni ushukela wegazi .
Hlaziya futhi Ugeleze : Umkhawulo wakho uzothambekela ngokwemvelo ukuya phansi. Lokhu kuqhuma kubi ezingeni, kepha ukwehla kweqanda kusiza ukukuchoboza kancane ngenkathi amandla adonsela phansi agcina uhamba ngokushesha kunokuba uvamile. Uma uzithola uhamba ngokusheshisa, fushanisa futhi / noma unciphise izinyathelo zakho futhi uzigcine ungokwemvelo.
Ungaguquki Emuva : Ukugxila emuva kuzokubeka ibhalansi, kunalokho uhlale uhamba phezu kwezintambo zakho namadolo noma ugxile kancane kancane phambili.
Ukuhamba okuqondile noma okunamandla Okuhamba phambili: Gcina i-torso yakho iqondile noma ifinyelele kancane kancane ukuze uzinze.
Bend Izindebe Zakho : Emagqumeni aphakeme, gcina amadolo akho ahlale egobile ngaso sonke isikhathi.
Ukuguqula : Emagqumeni aphansi kakhulu noma kulabo abanobucayi obukhulu, ngithanda ukuthatha indlela ye-serpentine futhi ngibheke ngezinyathelo ezimbalwa ezisele, bese izinyathelo ezimbalwa zihamba kahle.
Lokhu kuphendulela kuyindlela yokwakha evamile yokunciphisa ukunyuka noma ukukhuphuka noma ukwehla.
Nakekela izindawo ezihamba phambili: Ukuhamba phansi kunengozi enkulu yokushiya igravel evulekile noma ukungcola okuxekethile. Nakuba ungase ufune ukusheshisa ekukhuphukeni, kufanele uqaphele ezindaweni eziphilayo.
Sebenzisa ama-Polk Trekking: Amapolisi angasiza ekuthathele umthelela lapho uhla, futhi ukunikeza ukuzinza okuncane.
Kungase kudingeke ulungise ubude uma uqala ukwehla njengoba kuzoba emthambekeni owehla futhi kuzodingeka ube isikhathi eside ukuze usetshenziswe ngeso lengqondo.
Ngokushesha Kungenzeka Kungcono Ukuzinza: Ngokungazelelwe, ukuhamba ngokushesha kunokuba ukhethe indlela yakho phansi emathafeni kungabangela amashidi ambalwa. Uhlelo lwakho lokulinganisela luzohamba ngokuzenzakalelayo uma ugijima phansi emthambekeni, futhi uma ushaya edwaleni ovulekile uyashesha ngokushesha futhi ufike esilandelayo. Lena yindlela yokupaka. Uma uthatha izinyathelo eziqaphile kuzodingeka uqiniseke ukuthi unyawo oluzinzile ngesinyathelo ngasinye futhi ucabanga ngalokhu kunokusebenzisa ibhalansi yangempela.
Musa nje ukuqeqesha ukuhamba ukuhamba : Uma ulungiselela ukuhamba okude okuzobe kokubili ukukhuphuka nokukhuphuka, kudingeka wenze kokubili. Ungazitholi ekusebenziseni ukwehlisa ukusebenza kumshini wokuhamba ngezinyawo noma umshini wezinyawo, kuphela ukukhuphuka. Udinga ukuqeqesha ngezinye izimo eziphansi. Uma uzobe uhamba eCamino de Santiago , cabanga lokhu.
Ukuncenga amaqhubu: Ukuhamba nge-Downhill kungabangela ubuhlungu emadolweni ngezimo ezimbalwa ezahlukene. I-Chondromalacia i-patella noma idolo lomgijimi lingalimaza ngaphansi kwe-kneecap lapho ihlehla phansi noma ikhuphuka.
I-liotibial band friction syndrome ingabangela ubuhlungu emadolweni nangaphandle kwethanga futhi kungabe kubi nakakhulu uma behla phansi. I-osteoarthritis ye-knee nayo iyimbangela yamadolo uma ihlehla.