Funda ukuhamba ngamandla amaningi futhi uvimbele ukuqhubekela phambili
Iyini inqubo efanele yokuhamba ngezinyawo? Ufuna ukusebenzisa amandla akho okugcwele we-push yakho ukuze usebenzise amandla emisipha yakho yomlenze. Ungase uzibuze ukuthi umkhawulo omude noma omfishane ungcono yini, futhi impendulo yukuthi ufuna ukunikeza i-push okuhle emuva kodwa awufuni ukudlula phambili .
Ukweqa ngaphezulu kwenzeka uma uthatha izinyathelo ezinde emzamweni wokwandisa isivinini ngaphandle kokusebenza.
Kodwa-ke, ukweqa ngokweqile kuyindlela empofu yokwandisa isivinini futhi inethuba lokuholela ekulimazeni esikhathini eside. Ukucwaningwa okwenziwa ngamasosha okwakudingeka kuhambelane ne-cadence bathole ukuthi labo abancanyana babecindezeleke kakhulu emajoyini abo omlenze lapho bephoqeleka ukuba baqede ukulinganisa isigqi sesinyathelo.
Nciphisa isiteji sakho emuva
Linganisa umkhondo ngemuva kunokuba uthuthukise amandla nokusebenza kahle emkhakheni wakho. Umuntu ohamba phambili ohamba phambili unemilenze yangaphambili kude kakhulu phambi komzimba. Ufuna esikhundleni senyawo sakho sangaphambili ukuthi uxhumane nomhlabathi eduze nomzimba wakho.
Isiteleka sakho kufanele sibe yisikhathi ngemuva komzimba wakho, lapho izinzwane zakho ziqhuma khona, kunokuba ungaphandle komzimba wakho. Lokhu kungenxa yokuthi umlenze wakho wangaphambili awunawo amandla, ngenkathi umlenze wakho wempuphu ungumqhubi phambili. Ufuna ukuthola amandla aphelele ngaphandle kwe-push kusukela emlenzeni ongemuva, unyawo unyakaza isinyathelo esisuka esithendeni kuya kuzinyosi.
Indlela Yokufinyelela Isiteji Esinamandla Ngaphandle Kweqile
Cishe uzodinga usizo oluthile ukuze unqume ukuthi ungabe usuqedile noma cha. Ngisho noma uhamba ngesitoreji esibukweni, kungaba nzima ukubona ngenkathi ukwenza. Esikhundleni salokho, setha ifoni yakho noma ikhamera yevidiyo ukuze uziqophe ohlangothini oluthile noma lapho uhamba endleleni.
Noma, unomngane obukayo futhi ugcine. Qala kuqala ekuqedeni ukugqama.
- Gcina ubude bakho bemvelo, kepha funda ukuyisebenzisa ngamandla.
- Buka ngeso lengqondo ukuthi umthamo wakho usinde isikhathi eside emzimbeni wakho, ngezinyosi zakho uphonsela.
- Cabanga ngokugcina inyawo lakho elingemuva phansi isikhathi esiphezulu sesikhathi, ukugoqa ngempela isinyathelo bese unikezela kahle izinzwani.
- Inyawo elingemuva lidlula ngaphansi komzimba wakho, ukuguqa ngamadolo nokuqhubekela phambili kodwa hhayi phezulu.
- Ngemva kokuba unyawo ludlula ngenye umlenze, i-ankle ibuye iguquguquke futhi idolo liqonde (kusacabanga ngokushayela phambili, hhayi phezulu ngamadolo) ukwethula isithende emhlabathini.
- Isithende kufanele sishaye phansi eduze komzimba, njengoba ibetha umlenze ongemuva uqhubekela esitebhisini futhi ulungele ukugubha amandla futhi ufike phambili.
- Vula umthamo wakho ngemuva komzimba wakho ngokugxila ekwamukeni okugcwele emanzini angemuva nomhle uphawule ngezwane ezingemuva.
- Uma uthola izinyawo zakho zishaya phansi, ungase ube nezicathulo ezinzima futhi / noma izintambo ezibuthakathaka. Ama-shins azokwakha ngokusebenza. Kodwa uzofuna ukubheka izicathulo eziguquguqukayo.
- Izindebe zakho kufanele zijikeleze ngokuhamba phambili ngakunye ukuya emuva, hhayi eceleni. Ungagxili ekwenzeni ukuqhuma kwe-hip ekuqaleni, kufanele kuvele ngokwemvelo njengengxenye yesiteleka esihle bese uvala.
- Ukuze uhambe ngokushesha, abahamba ngezinyawo ngokushesha bathatha izinyathelo ezincane kunezinyathelo ezinde. Sebenzisa ingxenye yangemuva enamandla yesiteleka sakho ukuhambisa phambili, futhi ukwandise inombolo yezinyathelo ngomzuzwana.
Zama ukuhamba kwakho
Hlanganisa ukuhamba okulungile kokuhamba ngokuzigcina ugcine unyawo lwakho olungemuva emhlabathini isikhathi eside ngesinyathelo ngasinye futhi unikeze i-push okuhle. Ngokuzenzakalelayo uzobeka unyawo lwakho phambili eduze komzimba wakho uma wenza lokhu. Lokhu kuzokubuyisela kude kusuka ngaphezulu. Nakuba kungase kuvele kungavamile ekuqaleni, uma ungena kwisigqi uzozizwa amandla owawuthola emanzini angemuva.
Abahamba ngokushesha baqeqesha ngokwabo ukuze bakhulise inani lezinyathelo abazithatha ngomzuzwana futhi basebenzise ngokugcwele ngaphandle kwengxenye yangaphambili yesigaba.
Esikhundleni sokwedlula, thatha ngaphezulu, izinyathelo ezincane zokwakha ijubane.
Izwi elivela
Isigaba esinamandla esebenzisa inyawo elingemuva ukuxhuma ungakusiza ukuba ugcine ukuhamba okuhle kokuhamba futhi usebenza kahle ngokuhamba kahle kwesandla sokuhamba . Kuhlanganiswe nokuhamba ngesinyathelo ngasinye , uzoba nezinqubo zokuhamba ezihamba phambili. Kungakhathaliseki ukuthi uhamba nje ngokuhamba kwakho kwempilo yansuku zonke noma udlala umncintiswano we-marathon, ukuhamba ngezinqubo ezinhle kuzokusebenzisa kakhulu ukusebenza kwakho.
Umthombo:
Seay JF, Frykman PN, Sauer SG, Gutekunst DJ. "Amakhamera aphansi kakhulu ngesikhathi ehamba ngezinyawo ezintathu ezihlukene emaminithini angu-60." J Appl Biomech . 2014 Feb; 30 (1): 21-30. doi: 10.1123 / jab.2012-0090. I-Epub 2013 Apr 1.