Indlela Yokugijima Izintaba Ngokufanele

Thuthukisa indlela yakho yokusebenza yokuphikisa

Uma ungomunye walabo abagijimi abesaba ukugijima emagqumeni, kungenzeka ukuthi awusebenzisi amasu asebenza kahle wezintaba. Landela lezi zinyathelo ukuze ugibele ngendlela efanelekile futhi ungase ubheke phambili ukugxila phakathi nokugijima kwakho.

Izinyathelo eziyisithupha zokugijima kwentaba

1. Ungaqala ukucabanga ukuthi ufuna ukuhlasela intaba. Isihluthulelo sokugibela amagquma ngokufanele ukugcina izinga lakho lomzamo (okusho ukuthi lihamba kancane kancane ekukhuphukeni), ngakho-ke ungachithi amandla futhi uphele ukuphefumula phezulu kwentaba (leyo iphutha elivamile phakathi kwabagijimi ).

1. Njengoba usondela ekukhuphukeni, qiniseka ukuthi unesimo esihle sokugijima . Izingalo zakho kufanele zibe nge-degree-degree engama-90 futhi kufanele ziqhube phambili futhi zibuyele emuva (zijikeleza ehlombe), hhayi eceleni.
2. Umhlane wakho kufanele uqondise futhi ulungise. Ungathembeka kakhulu ezinkalweni, kodwa qiniseka ukuthi awusizingeli.
3. Gxila ekugxileni izingalo zakho eziphansi futhi ezimfushane. Ngokugcina ingalo yakho ibheke phansi futhi isheshe, imilenze yakho iyohlala ephansi emhlabathini - okuholela ekuncinteni okufushane, okusheshayo.
4. Njengoba ufika phezulu kwegquma, ungaqala isiteji sakho esivamile futhi. Uma ugijima kahle kahle, uzokwazi ukudlula abagijimi abachitha amandla amaningi entabeni.
5. Indlela engcono kakhulu yokugijima ekukhuphukeni ukugxila phambili futhi uthathe ukuhamba okusheshayo okusheshayo. Unganciki emuva futhi uzame ukuzisiza. Zama ukugcina amahlombe akho kancane kancane phambi kwakho nasezinkalweni zakho ngaphansi kwakho. Yize kuyilinga ukugqithisa, gwema ukuthatha izinyathelo ezinkulu ezikhuphukayo ukuze unciphise ukugoqa emilenzeni yakho.

Okuningi mayelana nezintaba: amathiphu wokugijima kwe-Downhill

Izinzuzo ze-Hill Running : Namanje uzonda amagquma? Nazi izinzuzo eziyisithupha zentaba egijima engenza ube yisigugu.

Indlela Yokuqalisa Ukuphindaphinda Kwe-Hill : Ungakha amandla akho futhi uthuthukise isivinini sakho nokuzethemba ngokuphinda uphinde usebenzise izintaba. Lo msebenzi usebenzisa intaba yamamitha angu-100 kuya kwangu-200 ubude (300 kuya ku-600 amamitha noma i-block eyodwa kuya kwemibili yedolobha).

Uzowugijima ngesimo esihle ku-5K ijubane lakho ekukhuphukeni, bese uphinde ugijima noma uhamba phansi. Ngokuphindaphindiwe kokubili kuya kwebathathu kwabaqalayo kanye nokuphindaphinda kuka-6 kuya kwezingu-10 kwabagijimi abaphambili, uzokwakha amandla akho emagqumeni.

Indlela Yokugijima Ngaphandle Kweqhwa Ngaphandle Kwendawo: Uma uqeqesha umncintiswano ozoba nemagquma kodwa uhlala emaflethini, ungasebenzisa lezi zindawo ukuze uthole ukuqeqeshwa kwezintaba ngaphandle kwentaba.

I-Treadmill Hill Workout : Yiqiniso, enye yezindlela zokugijima emagqumeni ngaphandle kokuphuma ngaphandle ukusebenzisa i-treadmill. Ukusebenzisa isici se-treadmill singalinganisa amagquma futhi sikunike ithuba lokusebenza enqabeni yakho egijima. Amanye ama-rollreader abuye abe nesimo sokuncipha sokulinganisa ukuhamba phansi. Uma ulungiselela umncintiswano wama-hilly, kungcono ukujwayela kokubili ukukhuphuka nokukhuphuka kwefomu elisebenzayo.
Okuningi: Ukuqeqeshwa koMncintiswano kwiTreadmill

_Umthombo:

_{UJohnny Padulo, uDouglas Powell, uRaffaele Milia noLuca Paolo Ardigò. "I-Paradigm ye-Uphill Running." PLoS One 2013; 8 (7): e69006.}