Funda i-Technique ukukhuthaza ukuhamba ngesivinini
Ingabe ufuna ukuveza ithoni eminingi, ushise amakholori amaningi nge-mile ngayinye futhi uphumelele imincintiswano? Ukuncintisana kungaba ngumdlalo kuwe. Bona ukuthi ungafinyelela kanjani ngesivinini esiphezulu ngaphandle kokuqalisa ukusebenza.
Ukuncintisana ngokumelene ne-Speedwalking
Ukuncintisana akuyona nje ukuhamba ngokushesha noma ukuhamba ngesivinini. Nakuba izindlela ezinhle zokuhamba ngokusheshisa ziboleka ukuma nokuhamba kwesandla ukusuka ku-racewalking, ayisebenzisi inqubo eqondile yomlenze enikeza u-racewalking i-hip rotation.
Ungakwazi ukuhamba ngokushesha ngaphandle kokugijima uma uthanda ukungabi naso ifomu elihlanganisa ukujikeleza kwe-hip.
Ungasebenzisa inqubo ye-racewalking ukuhamba ngokushesha ezenzakalweni ezinjengobuhle obuyi-5K obugijimayo kanye nama-marathons amahafu. Ungabasha abagijimi abaningi ekugcineni. Kodwa ukugijima kwezemidlalo kuyimidlalo yayo yokuncintisana. Ungakwazi ukuwina imikhakha ehlongozwayo ezingeni lendawo futhi, uma ulungile, yenza iqembu le-Olympic. Akuyona nje intsha, ukugijima kwezemidlalo nakho kunikeza amathuba okuncintisana nokufeza ukuma kwesizwe kubantu beminyaka yonke.
Ukuncintisana kushaya amakholori angaphezu kwamamayela ngaphezu kokuhamba njalo njengoba inqubo yomlenze eqondile ikuphoqa ukuba usebenzise imisipha eminingi. Uzothola ukuthi ingakwazi ukuphakamisa izinga lezinhliziyo zakho kusukela ezingeni eliphakeme lokulinganisela kuya ezingeni eliqinile lokuqina. Ungasebenzisa u-racewalking njengendlela yokukhulisa ukuqina kokusebenza kwakho kokuhamba.
Izisekelo ezisemkhatsini we-Racewalking Technique
Umqeqeshi uJudy Heller wezabelo ze-ERO-FIT kanye ne-Associates inkambo yokuqala enkambweni ye-racewalk ukuze ufunde izinto eziyisisekelo zezemidlalo.
Ihlanganisa:
- Indlela Yokuncintisana Isinyathelo Ngesinyathelo : Bheka indlela oyisebenzisayo ukugijima. Lokhu kufaka ukuhlelwa kwe-posture, ukunyakaza kwesandla, nokuhlukana okungafani. Kumelwe uhlale uqondile emadolweni kusukela ngesikhathi unyawo lwakho oluhamba phambili luxhumana nomhlabathi uze udlule ngaphansi komzimba wakho. Kumele ugcine unyawo olulodwa emhlabathini ngaso sonke isikhathi. Lokhu kubangela ukujikeleza kwe-hip okuphawulekayo kokuncintisana.
- Amaphutha Wokugwema Ukugwema: Lezi amaphutha zingakuthola ukungafanelekile noma nje kukunciphise. Zihlanganisa ukwephulwa kwemithetho yokuphakamisa nokuguqa. Kodwa ungase futhi usebenzise ingalo engalungile ukuguqula, ukunqanda, noma ukunamathela kakhulu.
- Ukusebenza ngokuzikhandla kanye nama-Drills : Uma ufunda le mboni, kudingeka uyisebenzise njalo. Bheka isimiso sokuqeqeshwa ukuze wakhe isivinini sakho se-racewalk nokukhuthazela kanye nokugqoka ukuze kukusize ngezici ezihlukahlukene zendlela yakho.
Ukuqeqeshwa kwe-Racewalking ne-Resources
Uzodinga i-coaching kanye nempendulo ukuze ufunde inqubo efanele ye-racewalking. Kulula ukukuthola kungalungile futhi kuzothatha umkhuba omningi owaziwayo ukwenza kahle. Sebenzisa lezi zinsiza ukuze uthuthukise isithakazelo sakho ku-racewalking.
- Amabhuku namavidiyo we-Racewalking : Thola kabanzi mayelana nezinsisekelo ze-racewalking nezindlela eziphambili zezincwadi namavidiyo ku-Racewalk.com. Zihlanganisa imitholampilo egcwele eDVD. Lezi zincwadi namavidiyo ziyasiza kakhulu ekufundeni okuningi mayelana nemidlalo.
- Imitholampilo ye-Racewalking ne-Coaching : Ukuthola umqeqeshi noma umtholampilo kubalulekile ukuze ufunde uhlanga. Ungasesha umqeqeshi we-racewalking ku-LinkedIn. Umqeqeshi uDave McGovern unikeza imitholampilo izikhathi eziningana ngonyaka ngamunye emhlabeni jikelele e-United States. Ukuncintisana kumane kungeyona into engokwemvelo yesimemo sokuthola ngaphandle kokuqeqesha.
- AmaKlabhu okugijima : Thola amakilabhu e-racewalking emhlabeni jikelele ukuhlangabezana nokuncintisana nawo. Ukuba yingxenye yeqembu ngezemincintiswano ejwayelekile futhi ukwahlulelwa ngefomu lakho kuyindlela engcono kakhulu yokuthuthukisa njengomjaho we-racewalker. Ngaphezu kwalokho, uzoqala ukuqoqa izibhebhe, izindondo, kanye nezintambo ezivela emidlalweni.
Umlando Wokuncintisana Nokuzijabulisa
Umdlalo omuhle kakhulu ngezimpande ezijulile ekuncintiswaneni kwethrekhi nensimu, kufaka phakathi umlando omude emidlalweni yama-Olympic. Kodwa lokho akuvimbeli ababukeli banamuhla nabahlaziyi bekhipha ukuxoshwa kwabakwa-racewalkers. Ungathatha isibindi, ufunde ukugoqa ngezimpondo, noma ushiye othulini lwakho.
- Akukho Ukuhlonipha Ukuncintisana Kwama-Olimpiki: Abahlaziyi bezemidlalo be-NBC abakwazi ukumelana nokubeka ama-snide imibono mayelana nabagibeli bezemidlalo phakathi neMidlalo yama-Olympic. Akunandaba ukuthi bagijima emcimbini omude kunamarathon noma ukubeka amarekhodi womhlaba. Futhi-ke kukhona ukuthi lezo zakwa-Snickers zentengiso ...
- Ama-Slogans nama-Comebacks : Ama-Racewalkers athola amazwana amaningi uma edlula abagijimi, abahamba ngezinyawo nabantu abahlala bezungezile. Nansi imigqa abafisa ukuthi bayishilo ngokuphendula, kanye namazwi ahlekisayo futhi ajabulisayo afaneleka kuma-t-shirts.
- Umlando Omfushane Wokuhamba : Ukuhamba kwakukhona izinsuku zokukhazimulisa, amakhosi aphikisanayo, imali enkulu yemali esengozini, kanye nenhlonipho yangempela. Konke lokho kwaphela lapho kugijimela kwenzeka eminyakeni eyikhulu edlule. Thola okuningi mayelana nomlando wale midlalo enhle.
- I-Marathon esheshayo kanye nabakwa-50K Abahambayo : Bona amarekhodi asetshenziswa eminyakeni namadoda nabesifazane abaye bahamba ngezinhlanga ezide. Ibanga elilinganiselwa ku-50-kilometer lingamakhilomitha amaningana ubude kunamarathon angu-26.2-mile.
> 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.