Izinzuzo Zokuhamba Uphila nokuthi Ungayenza Kanjani
Abahamba ngezinyawo abaningi banothando lobuhlobo / uthando nohambo lokukhuphuka. Kudinga ukuzikhandla okukhulu futhi ngakho-ke uyazi ukuthi cishe wenza izinto ezinhle zomzimba wakho. Kodwa lokho kuzama kukukhukhumeza, ukukhukhumeza, futhi mhlawumbe ngisho nokuthuthumela, okungase kukuthole kungathandeki. Ziyini izinzuzo zokuhamba ekukhuphukeni, futhi ungayenza kanjani ngokuphumelelayo?
Izinzuzo Zokuhamba Ukuhamba
- Ukusebenza Imisipha Yomlenze Ehlukene : Ukuhamba ekukhuphukeni kusebenza imisipha phambi kwamathanga akho kanye nemisipha yakho ye-buttock ngaphezu kokuhamba emhlabathini. Lokhu kuhle ukulinganisa imisipha yakho yomlenze, ngakho-ke awupheli ukudlulisa ama-glutes nama-hamstrings akho ngenkathi ungayinaki i-quadriceps yakho.
- Ukuvutha Amakholori Angaphezulu: Ukuhamba ekukhuphukeni, ushisa amakholori angu-3 kuya ku-5 ngomzuzu ngalokhu okuzoshisa ukuhamba ngezinga. Lo umehluko ubuye ulinganiselwe ngokulinganisela okulinganiselwe (METs). Ukuhamba ngesivinini sokuzivivinya esilinganisweni samazinga angu-4.3 MET ngenkathi uhamba ngamanani ama-5.3 MET ngebanga le-5% ne-8 MET ekhishwa ngamamaki kusuka kumaphesenti angu-6 kuya ku-15, okwenza ukuzama okufanayo njengokugijima.
- Ukwandisa Ukuzivocavoca: Ukuhamba ekukhuphukeni kukwandisa isilinganiso senhliziyo yakho , ngisho nokuhamba kancane, futhi kungenza uqiniseke ukuthi ukuhamba kwakho kusezingeni elincane lokuzivocavoca lapho uzothola khona izinzuzo zokunciphisa izingozi zempilo nokwakha impilo.
- Ukuqeqeshwa Okucacile Ukuhamba Okumnandi: Uma uzohamba endaweni enhle, njengeCamino de Santiago , kuhle ukuqeqesha amagquma ngaphambi kwesikhathi. Ukuhamba ekukhuphukeni kuyoba lula uma ukwenza okuningi.
Amathiphu Wokuhamba Uphilisa
- Ukufudumala : Ukukhuphuka kuyosebenza imisipha yakho ngokujulile. Zizobe zikuphakamisa futhi ziqhubekisele phambili phambili. kungcono ukuhlela ukufudumala ngokuhamba ngezinyawo emaminithini amahlanu ngaphambi kokubhekana nesigquma esiphezulu.
- Nciphise Izinyathelo Zakho : Njengebhayisikili eshintshela gear entsha ukuze ukhuphuke, nciphisa izinyathelo zakho uma uhamba ukhuphuka. Lokhu kuzokukwenza kube lula ukuphakamisa umzimba wakho ukunyathela ngesinyathelo ngasinye.
- Gcina noma Uvuselele Isilinganiso Sakho Isinyathelo : Ngezinyathelo ezimfushane, ngeke uhambe ngokude ngesinyathelo ngasinye. Ungakwazi ukugcina isilinganiso sakho sezinyathelo, wazi ukuthi kuzothatha isikhathi eside ngenxa yecala. Noma, ungazama izinyathelo ezimfushane, ezisheshayo entabeni uma ufuna ukugcina ijubane lakho.
- Ukuncika : Kuyinto engokwemvelo ukuthembela egqumeni kancane, kodwa uma uncike kakhulu uzozibeka eceleni. Zama ukugcina lokho kuncike kuncane. Gcina i-torso yakho emaceleni akho. Unganciki emuva emuva ngoba lokho kuzokungalingani. Esinye isizathu sokugwema ukuncika ukuthi ukugxila phambili noma ukugxila emuva kungabangela ukubuyela emuva kwakho.
- Ungasiphakamisi ama-Knees Too High : Akufanele uphakamise amadolo akho aphakeme kunama-intshi ayisithupha. Uma uzithola uphakamisa amadolo akho ngokweqile udinga ukunciphisa isinyathelo sakho nakakhulu.
- Ukuzikhandla : Izintaba ziyophakamisa izinga lenhliziyo yakho, ukuphefumula, kanye nezinga lokuzikhandla njengoba imisipha eminingi isetshenziselwa ukukuthwala kokubili nangaphezulu. Gcina ukuzikhandla kwakho lapho usengakwazi khona ukukhuluma emisho kunokushiya amagama angabodwa. Lokhu kungasho ukuthi uya kancane. Ngakolunye uhlangothi, ungasebenzisa amagquma ukufaka izikhathi eziphakeme kakhulu ekuhambeni kwakho.
- Isilinganiso senhliziyo : Izintaba ziyindlela enhle yabahamba ngezinyawo ezihamba kancane noma abahambahamba kahle kakhulu ukuze bafinyelele izinga eliphezulu lezinga lentliziyo. Hlola isilinganiso senhliziyo yakho emagqumeni ukuze ubone ukuthi amazinga ahlukahlukene azwa kanjani ukuzama nokuphefumula.
- Ama-Polk Trekking : Abanye abantu basebenzisa izinkuni zokuhamba ngezintaba. Lezi zinganikeza usizo oluncane emzimbeni wakho ongaphezulu ekusizeni ukuthi ukhuphuke. Futhi zingakusiza ukuthi uzinze lapho uhamba khona.
Okukhuphuka Kumelwe Kufike Ngaphansi - Ngaphandle kweTreadmill
Uma ukuhamba kwakho ekukhuphukeni kwenzelwe esitokisini, ngeke kudingeke wenze noma yikuphi ukuhamba kwe-deschill (ngaphandle uma isiteji sakho sokuhamba ngezinyawo sinendawo yokubeka phansi).
Ngaphandle kwezwe langempela, ngokuvamile kufanele wenze kokubili. Qinisekisa ukuthi unezinqubo zokuhamba ezisezingeni eliphansi . Bhonqa amadolo akho futhi uvumele umthamo wakho ukwandise uma wehla. Ukuhamba phansi kunzima emadolweni akho kunokuhamba ukukhuphuka.
> Umthombo:
> Ainsworth BE, Haskell WL, uHerrmann SD, et al. 2011 Compendium of Physical Activities. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (8): 1575-1581. i-doi: 10.1249 / mss.0b013e31821ece12.