Ukunciphisa Ukunciphisa Kungathuthukisa Ukusebenza Kwakho Ngokuphumelelayo
Esikhundleni sezinhlelo ezinhle ezinomsoco, abanye abagijimi banokunyakaza okuphezulu nangaphezulu. Yini ongayenza ngakho?
Uma uqhuma uma ugijima, ikhanda nomzimba wakho uhamba phezulu futhi wehla kakhulu, okuchitha amandla amaningi. Isikhathi esiningi emoyeni sisho ukuthi uyahamba kancane kunakho. Ukunyakaza okuphezulu nangaphezulu ngenkathi kugijima kubizwa ngokuthi ukuchithwa okuqondile. Iyingxenye yokusebenza kahle.
Ukunyakaza okungeziwe okuhambayo akukuthumeli phambili. Imisipha yakho yomlenze ikuphakamisa ngaphezulu ngesikhathi "sezindiza" sokugijima kunalokho okudingekayo.
Ukunyakaza okukhulu kakhulu-phezulu-futhi-phansi nakho kunzima emisipha yakho yomlenze nezinyawo - ikakhulukazi ama-quadriceps akho ngaphambili kwamathanga akho. Uma uphakeme ukhuphuka phansi, ukushaqeka okukhulu okumele ukwenze lapho ufika futhi ngokushesha imilenze yakho iyokhathala. Ubeka ukucindezeleka okukhulu ezinyaweni zakho, emadolweni, nasezinsikeni ngazo zonke izinsimbane ezengeziwe uhlahlela phezulu nangaphansi ngesinyathelo ngasinye.
Indlela Yokunciphisa Ukuqhuma Kwakho Ukugijima
Kulungile, manje uyazi ukuthi kungani ungafuni kakhulu ukugijima uma ugijima, kodwa ungayithola kanjani kancane? Impendulo emfushane nje ukuthi cishe ngokwemvelo uzothola ukusebenza kahle futhi ube nokunciphisa kancane uma uqeqesha. Umzimba wakho uzothola isigqi sokwemvelo futhi cishe uzobona ukuthuthukiswa kwakho okuzenzakalelayo kanye nokusheshisa phakathi kwamasonto nezinyanga.
Kodwa uma ubulokhu ugijima ngokwethembeka futhi usenokuningi okwenzakalayo, zama la maqhinga. Ukuze unciphise amandla futhi ulondoloze amandla, ugijime kancane, usebenzise umhlaba ngokuzithoba, futhi ugxile ekushintsheni okusheshayo . Zama ukugcina izinyawo zakho phansi phansi ngokuhamba okufutshane. Abanye ochwepheshe bathi i-cadence engu-90, ngezinyawo lwakho lwesobunxele exhumana nomhlabathi izikhathi ezingu-90 ngomzuzu, izinga lokushintshwa elibonwe kumgijimi abaphumelelayo kakhulu.
Ukunciphisa umugqa wakho kuzophakamisa i-cadence yakho.
Izingalo zakho zingakusiza ukuba ugcine umthamo wakho uphansi futhi ufushane. Gcina izingalo zakho zigobile nge-angle-degree engama-90 futhi zigxile ekuzigxileni phansi futhi zibe mfushane. Ngokugcina ingalo yakho iphinde isheshe futhi ijubane, imilenze yakho iyohlala ephansi emhlabathini - okuholela emgqeni omfushane. Uzoqeda futhi ukunyakaza kokuchitha uma uphakamisa izingalo zakho nge-swing ngayinye.
Futhi, qiniseka ukuthi awugijimi ezinzwaneni zakho, okunye umkhuba ongaholela ekunciphiseni okuningi. Zama ukuhamba phakathi nendawo (ibhola) yonyawo lwakho, bese uqhubekela phambili ezinyaweni zakho. Abanye ochwepheshe bayaphawula ukuthi uma ushaya esithende sakho ungase ube nesiteleka esingasebenzi futhi ukhululeke kakhulu.
Hlanganisa noma yiziphi izinguquko ku-cadence yakho nesiteleka sezinyawo ngezikhathi ezincane kuphela. Bayozizwa bengelona izinto ezingokwemvelo ekuqaleni futhi awufuni ukudlula. Njengoba beba ngokwemvelo uzokwazi ukuzenza isikhathi eside sokusebenza kwakho.
Amanye amagajethi asebenzayo afana nokulinganisa kwenhliziyo ye-Garmin HRM-Run nokusebenza kwe-dynamics esifubeni izintambo izinyathelo zokuzula, ama-cadence kanye nesikhathi sokuxhumana komhlaba. Uma ufuna ngempela ukusebenza ku-bounce yakho, lokho kungaba yindlela yokuyilinganisa ngokuqondile futhi uthole impendulo njengoba uzama ukushintsha ukusebenza kwakho kahle.
Umthombo:
Moore, IS. "Ingabe Kukhona Umshini Wokugijima Kwezomnotho? Ukubuyekezwa Kwezinto Eziguquguqukayo Ze-Biomechanical Eziphathelene Nokusebenza Komnotho." I-Med Med. 2016 Jan 27.