Indlela Yokwenza Indlela Yokuhamba / Yokuhamba

Kungakhathaliseki ukuthi uyena omusha ukugijima noma umgijimi wezilwane, indlela yokuhamba / indlela yokuhamba ingaba ithuluzi elinamandla, eliphumelelayo lokuthuthukisa ngokuphepha ukukhuthazela kwakho kanye nezikhathi zomncintiswano. Abagijimi abaningi abaqalayo baqala ukusebenzisa inqubo yokugijima / ukuhamba ngoba abanakho ukukhuthazela noma ukuqina ukugijima isikhathi eside. Abanye abagijimi abanomsebenzi futhi basebenzisa ukugijima / ukuhamba njengeqhinga lokukhulisa i-mileage yabo yonke, ukuqedela imijaho yokukhuthazela, nokunciphisa ingozi yokulimala.

Indlela Yokusebenzisa Indlela Yokuhamba / Ukuhamba:

1. Indlela yokugijima / yokuhamba ilula: Ngemva kokufudumala ngemigqa emizuzu emihlanu kanye nokuzivocavoca okunye okufudumele , sebenzela ingxenye encane bese uthatha ikhefu lokuhamba. Abaqalayo bangakwazi ukuhambisa ezinye izingxenye ezimfushane kakhulu ezihamba ngezinyawo ezimfushane, njengokungathi umzuzu owodwa ugijima, imizuzu engu-7 ehamba.
2. Qhubeka uphinda iphethini yakho yokugijima / ukuhamba uze uhlanganise ibanga lakho noma isikhathi. Isibonelo, uma ufuna ukugijima / ukuhamba imizuzu engu-16, ungagijima / uhambe ngezinga eli-1: 7 lemigqa emibili. Qinisekisa ukuthi usebenzisa ifomu elifanele (lisebenza kokubili izingxenye zakho zokuhamba nokuhamba).
3. Kufanele uqale ingxenye yakho yokuhamba ngaphambi kokuba imisipha yakho ephumelelayo ithathele kakhulu. Lokhu kuzovumela imisipha yakho ukuba ilulame masinyane, eyandisa isikhathi nendawo ongayifaka. Uma ulinda uze uphelelwe amandla, uzophela ukuhamba kancane futhi kuyoba nzima ukuqala ukusebenza futhi.
4. Uma ufuna ukuchitha isikhathi sakho sokuhamba nokuhamba, ungasebenzisa iwashi noma enye idivaysi enezinyosi ukubonisa uma kudingeka ukushintsha. Ukubuka okulula okufana ne-Timex Ironman kunesici se-timer sesikhathi. Omunye umkhiqizo oyintandokazi phakathi kwabagijimi / abahambahambayo yi-Gymboss, isikhashana esincane esisebenziseka kalula esingakwazi ukunamathisela ku-shorts, ihembe, ijaji noma i-hat yakho. It beeps ngokuzwakalayo ukukhomba lapho kufanele uqale futhi umise izikhathi zakho.

1. Ngezingxenye zokuhamba, qiniseka ukuthi awuthathi ukuhamba ngokuzenzekelayo. Kufanele usebenzise ifomu elihle lokugijima bese uphaqa izingalo zakho, ukuze izinga lakho lenhliziyo lihlale liphakanyisiwe. Ngaleyo ndlela, uzobe uthola umsebenzi omuhle wokuzivocavoca umzimba futhi kuzokwenza ukuthi ushintsho lube lula ukusebenza. Uma uphumule kakhulu ngesikhathi sokuhamba kwakho, kungaba nzima ukubuyela emuva ekusebenzeni.

1. Njengoba uqhubeka nenhlelo yakho yokugijima / ukuhamba, zama ukwandisa isikhathi osisebenzayo futhi unciphise isikhathi sakho sokuhamba.
   Okunye: Kwenzekani Kakhulu?
2. Uma ungathanda ukuhlose ukugijima imizuzu engu-30 ngokuqhubekayo, zama leli hlelo lokuhamba / ukuhamba ngeviki eli-8 labaqalayo .
3. Uma usukwazi ukugijima ngempumelelo isikhathi eside, ungazizwa sengathi kufanele ulahle indlela yokugijima / indlela yokuhamba. Abanye abagijimi abade kakhulu bayisebenzisa ekuqeqeshweni ukugijima kanye nezinhlanga ukusiza ukunciphisa ubuhlungu besisu nokukhathala. Hlola amashejuli okuhamba / okuhamba ngezansi ukuqeqesha umjaho wakho olandelayo:

Ama-Schedule Wokuqeqesha ahamba / Ahamba:
Hlela / Hamba UHlelo Lokuqeqesha le-5K
Hlela / Hamba uhlelo lokuqeqesha lwe-10K
I-Run / Walk Half-Marathon Training Schedule
I-Run / Walk Marathon Training Schedule

Indlela Yokusebenzisa I-Run / Walk Technique Phakathi Nemihlanga

Ukuze usebenzise indlela yokugijima / ukuhamba phakathi nomncintiswano, ungenza okufanayo okwenzile ekuqeqesheni. Kodwa-ke, abanye abagijimi bathanda ukushintsha izinto ngesikhathi sezinhlanga futhi benza isikhathi eside. Isibonelo, ungathatha umzuzwana wama-30 (noma esinye isikhathi) ukuhamba ngekhefu kumakhilomitha onke wamakhilomitha noma yonke imithi yamanzi.

Qinisekisa ukuthi uqaphele futhi usebenzise kahle ukuziphatha okuhle uma uqhuba / uhamba phakathi nezinhlanga. Uma umisa ukwenza isikhathi sakho sokuhamba, qinisekisa ukuthi akekho amanye abagijimi ngemuva kwakho ngoba angase agijime kuwe uma wehlisa.

Thola ngaphesheya komgwaqo, noma indawo yomncintiswano lapho ungayikucasula amanye ama-racers.

Amathiphu:

• Phuza amanzi ekupheleni kokusebenza kwakho ukuze uphinde uvuselele. Uma kushisa futhi kunomswakama, kufanele uphinde uphuze amanzi (cishe ama-ounces ama-4-6) phakathi kokuzivocavoca kwakho.
• Sebenzisa ukuphefumula kwakho njengomhlahlandlela wakho ngesikhathi sezinhlelo zakho zokusebenza. Kufanele ukwazi ukuqhuba ingxoxo ngenkathi usebenza nokuphefumula kwakho akufanele kube nzima. Ngeke nje ukwazi ukugijima / ukuhamba isikhathi eside, kodwa futhi uzovimbela ukulingana okuhlangene .

Okudingayo:

• Izicathulo zokugijima
• Amanzi
• Idivaysi yesikhathi sokuthatha i-watch ephathekayo noma i-Gymboss

Ukudalula

Ku-Fit, abalobi bethu bezobuchwepheshe bazibophezele ekucwaningeni nasekubhala izibuyekezo ezizicabangelayo nezihleliwe ezizimele zemikhiqizo engcono kakhulu empilweni yakho nasemndenini wakho.

Uma uthanda lokho esikwenzayo, ungasisekela ngokusebenzisa izixhumanisi zethu ezikhethiwe, okusihola ikhomishini. Funda kabanzi mayelana nenqubo yethu yokubuyekeza .