I-Olympic racewalking technique iyindlela ehamba phambili yokuhamba. Ngokungafani nokuhamba noma ukuhamba ngokujwayelekile, akuyona isitayela semvelo yokunyakaza komzimba futhi kuzodingeka ufunde inqubo. Nazi izisekelo zesitayela kusuka kumqeqeshi we-racewalking uJudy Heller ukuze uqale ngezinyawo.
Ngaphandle kokufunda lezi zifundo nokubuka amavidiyo, thintana nomqeqeshi noma uhambe emtholampilo wokugijima ukuze uqiniseke ukuthi wenza le nqubo ngendlela efanele. Amasu ampofu ayosho isivinini esincane nokusebenza kahle. Ukuncintisana ngokulinganayo kungabonakali ukulimala, kodwa uma kwenziwa ngokungalungile, kungabangela imisipha, imisipha, noma ubuhlungu emuva, njengoba kuboniswe kulesi sifundo. Ungasesha umqeqeshi we-racewalk nge-LinkedIn.
Ulwazi oluhlinzekwe luhloselwe ukusiza ukuthuthukisa impilo yakho yonke nenhlalakahle yakho. Xhumana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca noma nganoma yimuphi umbuzo noma ukukhathazeka ongase ube nakho mayelana nesimo sakho sezokwelapha.
1 - Ukulungiselela Ukufunda Racewalk
Qala iseshini ngasinye sokuqhuba ngokufudumala kwemizuzu emihlanu kuya kwe-10 yokuhamba kalula. Njengoba i-racewalking izohlosa imisipha ehlukahlukene ekuhambeni okuhamba njalo, ungase ufune ukwenza imizuzu emihlanu kuya kweyishumi yokulula nokuguquguquka uma ushisa.
Qedela ukuvivinya umzimba wakho ngomzuzu ohlanu opholile ukuhamba okulula futhi uphinde welula kancane kancane emihlanu kuya kwezingu-10.
2 - Imikhakha yokugijima: Inhloko nokuPhepha
- Izinga lekhanda, amehlo abuka cishe amamitha angu-20 phambi komzimba.
- Khumula futhi ugweme ukungezwani entanyeni yakho. Umhlathi wakho kufanele futhi uhlale ukhululekile.
3 - I-Racewalking Technique: Izikhali
- Izikhali kufanele ziboshwe ama-85 kuya kwangu-90 ema-elbows-ngaso sonke isikhathi.
- Sula izingalo zakho ngokukhululekile futhi ngokukhululekile, ukuguqula kusuka emahlombe.
- Gcina izandla zakho ziseduze nomzimba wakho, isithende sesandla sokuxubha ngethambo le-hip.
- Izandla zakho akufanele ziwele i-midline eqondile noma engezansi ye-torso yakho.
- Ekuqedeni kwe-swing phambili, ingalo yakho engaphezulu kumele ifane ne-torso yakho. Esikhathini sokuhamba phambili, izandla zakho aziqhutshwa phambili.
- Ngesikhathi sokubuyiselwa emuva, cabanga ukuthi uthola ifomu ephaketheni lakho le-hip. Gwema ukukhulisa ingalo edlule uhla lwakho lwamanje lokuhamba-lokhu kungaholela ekuguquleni ukuma nokuphefumula okukhawulelwe.
- Gcina izandla zakho zikhululekile-isibhamu esingenalutho nesiginci esingaphezulu kuyindlela ephumelela kakhulu.
- Isenzo esifanele sezandla sibaluleke kakhulu ekufezeni nasekugcineni umthamo onamandla kanye nethambo lomlenze, okuholela ekuhambeni okusheshayo, okulawulwayo.
4 - Ikhono lokuncintisana: I-Torso
- Gcina umzimba wakho uhlelekile futhi ukhululekile. Ngamanye amazwi, hamba ubude.
- Gwema ukuncika phambili kakhulu noma uhlezi emuva. Lokhu kungaholela ekulahlekelweni kwamandla.
- Gcina imisipha yakho yesisu iqinile ukuze ugcine ukuvinjelwa kwe-back back neutral. Ukuqinisa kakhulu izibeletho kungabangela ukunganaki okuncane emuva. Ukuphumula ngokweqile kwezibelethweni kungase kube "ukubuyela emuva."
- Amahlombe kumele ahlale ekhululekile. Gwema "ukuhamba ngezinyawo" emahlombe akho ngoba lokhu kuzobangela ukungezwani entanyeni nasendaweni yehlombe.
5 - Imikhakha yokugijima: Izinyawo
- Inyawo elilodwa kumele lihlale lixhumana nomhlabathi. Inyawo lokuhola kufanele uxhumane ngaphambi kokuba unyawo lwangemuva lulahlekelwe othintana naye.
- Ukufika phambili kakhulu kulesi sifo kuhamba phambili futhi kuyinkinga engasebenzi kahle eyophuza ijubane, ibangele "idolo elithambile," futhi mhlawumbe liholele ekulimazeni kwe-iliopsoas (groin) ne-popliteal (ngemuva kwamadolo). Emasimini okukhuphuka, ama-hamstrings kanye nemisipha ye-gluteal ingalimala ngokuhamba phambili.
- Uhlala esitendeni sakho, isikhumba sakho sithinteka ngaphakathi kokuhamba kwakho. Roll ngqo ngqo phakathi nendawo ye-forefoot kanye nokuphela kwezinzwane. Qinisekisa ukuthi ungaphakamisi izinzwani uma uguqule isikhumba-lokhu kungacindezela ama-tendon phezulu kwesinqe.
- Njengoba unyawo oluhamba phambili seluqede izinzwane, gcina ikhanda likhululekile futhi izinzwane zikhomba emhlabathini kuze kudlule umlenze osekelayo, ngaleso sikhathi lapho isikhumba sizoqala ukulungiswa ukulungiselela isitshalo esithende.
- Ukuqina kobuso be-anterior tibialis (shin), ukuvutha, noma ubuhlungu (ukukhanya kwe- shin ) kungase kwenzeke ekuqaleni, ngakho-ke thatha kalula kuze kube yilapho lezi zinhlanzi zihlelwe.
6 - I-Racewalking Technique: U-Hips
- I-Flex (ijikeleze) i-pelvis phambili futhi ibuyele emuva. Isenzo sifana nomdanso we- "Twist" wama-1960s.
- Imisipha ye- oblique (eceleni kwesisu) yizimo eziguquguqukayo eziyinhloko zalesi senzo.
- Gwema ukunyakaza okuphambene kakhulu kwe-lateral (side to side) ngoba lokhu kungaholela ekulimazeni kumisipha ye-gluteus medius ne-minimus (eceleni kwe-hip).
- Ukushayela ngamadolo phambili nokuya emgodleni womzimba kuzosiza ukuletha i-pelvis nxazonke. I-Flex (ijikeleze) i-pelvis phambili futhi ibuyele emuva.
7 - I-Racewalking Technique: Imigqa kanye nesimo
- Amadolo womlenze ohamba phambili kufanele aqondiswe lapho inyawo ehamba phambili ixhumana nomhlabathi.
- Letha idolo phansi lapho umlenze ohamba phambili ushukela phambili.
- Hambisa imilenze kancane kancane, bese ukwandisa kancane kancane ijubane lomlenze (i-cadence).
- Indlela efanele yokufinyelela ijubane elisheshayo ukwandisa isivinini sejubane, hhayi ukugqama . Gcina ubude bemvelo emzimbeni wakho futhi ukwandise inani lezinyathelo ngomzuzu. Kancane kancane usebenze ekufezeni izinyathelo ezingu-160 ngomzuzu. Ngokuhamba kwesikhathi, ungafinyelela izinyathelo ezingu-180 kuya ku-200 ngomzuzu. Kodwa-ke, ubude bakho obude bunganciphisa ekuqaleni njengoba i-cadence yanda.
8 - Funda Imithetho Yokuncintisana
Njengoba manje unesisekelo sendlela, kuzodingeka ulandele imithetho emibili uma uzoba ngokusemthethweni ukugijima:
- Unyawo olulodwa kumele lube phansi phansi ngaso sonke isikhathi. Uma ijaji lingabona ukuthi bobabili basuke phansi, uthola ukwephulwa kokuphakamisa.
- Amadolo akho kufanele aqonde kusukela ngesikhathi umlenze ohamba phambili uthinta umhlabathi uze udlule phansi ngaphansi komzimba. Uma ijaji libona idolo eligobile, uhambahamba akafanelekile.