Phinda uguqule ukuhamba kwakho ukuqinisa amandla
Ingabe ukubuyela emuva kusebenzise izinzuzo? Kungenzeka ukuthi ubonile ukuthi ukubuyela emuva kungakunika izikhathi eziyi-10 ukuzuza kokusebenza. Ingabe lokho kuyiqiniso noma inganekwane?
Uma uthanda ukushintsha isimiso sakho sokuhamba ngezinye izinto zokuhamba ngokuhamba phambili, ungase uzuze ezinye izinzuzo ngokungeziwe ngokwengeziwe. Ukuqinisa ngamandla kufana nokuhamba okusheshayo, ukuhamba ngezinyawo, noma ukugijima kalula.
Noma kunjalo, kufanele uthathe izinyathelo zokuphepha lapho ungeza izikhathi ezibuyela emuva ekusebenzeni kwakho kokuhamba.
Burn 40 Amaphesenti Amakholori Angaphezulu Ukuhamba Emuva
Ukusetshenziswa kwezindleko zamandla okuhamba emuva kwalinganiswa futhi kubalwa kwi-Compendium yeMisebenzi Yokwenyama, kanye namakhulu eminye imisebenzi eyenziwa ngokomzimba. Ukuhamba okusheshayo ngo 3.5 mph kuhola 4.3 MET (ukufana okulinganayo) ngenkathi uhamba emuva kulesojubane uthola 6.0 MET. Lokhu kukhulisa ngamaphesenti angu-40 emaqhalini oyisebenzisayo.
Uma uhamba phambili ekukhuphukeni emkhakheni we-5 wamaphesenti, usuphindaphinda kabili imali yakho yokusebenzisa amandla, uhola u-8.0 MET uma uqhathaniswa no-4.3 MET ukuze uhambe ngezinyawo ngendlela ejwayelekile ye-3.5 mph. Lokhu kukhuliswa ngamakholori ashise kungaba usizo futhi kuyindlela enhle yokwengeza isikhathi esiphezulu sezinga lokuhamba emsebenzini wakho wokuhamba.
Ukuhamba emuva kungase kube indlela enhle yokwengeza ukuphakama okuphakeme njengoba akudingeki ukwenze ngesilinganiso sejubane eliphezulu.
Uma uhamba nabangani, kungaba yindlela yokwengeza ukuzijabulisa kancane nokuzijabulisa ukujika futhi uhambe emuva, uxoxa nabo njengoba beqhubeka nokuhamba kwabo okuvamile.
Ukuhamba Emuva Kwandisa Isilinganiso Senhliziyo
Ucwaningo oluthile oluncane lubonise ukuthi ukubuyela emuva kukhulisa izinga lenhliziyo uma kuqhathaniswa nokuhamba phambili ngejubane elifanayo.
Ucwaningo olwenziwe ngontanga kusukela ngo-2004 lwaphetha ngokuthi ukuhamba emuva kwanda isilinganiso senhliziyo ngamaphesenti angu-17 kuya kuma-20%. Lokhu kungasikisela ukuthi ukubuyela emuva kuyindlela yokuqeqeshwa yesikhashana esihle yokwengeza ukuqhuma kokuqina okuphezulu ekusebenzeni okuhambayo. Kodwa kuthiwa izikhathi ezingaphezu kuka-10 ezingcono kunokuhamba phambili kungenzeka kube ukunyanyisa.
Izinzuzo Eziningi Zokubuyela Emuva
Ukubuyela emuva kubukeka sengathi kunezinzuzo eziningi ephepheni lokubuka iBarry T. Bates, iBSE, Ph.D. noJanet S. Dufek, Ph.D., FACSM. Bafunda ukuhamba emuva futhi begijima ebhokisatri yabo eYunivesithi yaseOregon. Baphetha ngokuthi kuthuthukisiwe umsebenzi wezinhliziyo, ukulinganiswa kwemisipha okuthuthukisiwe, futhi kwasiza umsebenzi we-neuro-muscular kanye nokulinganisela kanye nokwaziswa . Leli phepha alibonakali lishicilelwe kumagazini obuyekezwe kontanga.
Amathiphu kanye nokuqapha ukuhamba okulandelayo
Ukunakekela kufanele kuthathwe uma ungeza ukubuyela emuva ohlelweni lwakho lokuhamba. Kudingeka uqinisekise ukuphepha ngokuzikhandla endaweni ngaphandle kwezivimbelo.
I-Treadmill : Uma uqhuba ukuhamba emuva emuva kwesitatimende sokuhamba, qala ngesivinini esisheshayo njengamayela elilodwa ngehora futhi ulungele ukushaya isitimela esiphuthumayo. Njengoba usebenza kangcono, ungakwazi ukwandisa ijubane futhi uhambe.
Bona izindlela eziningi zokufaka ukuhamba nokugijima emuva emuva ku-treadmill futhi uvuselele ulwazi lwakho lwamathiphu wokuphepha okuhamba ngezinyawo . I-rollreader ingaba yindlela enhle yokwengeza ukugxila ekuhambeni kwakho okubuyela emuva futhi uthole izinzuzo zokuzivocavoca ngokukhuphuka ekukhuphukeni emuva.
Ukuhamba kwangaphakathi : Thola indawo ongahamba kuyo lapho kungekho khona amagundane, izinyathelo, ifenisha, noma izilwane ezifuywayo ezingakusiza. Iholide noma ithrekhi yasendlini ingaba yisinqumo esihle.
Landelela Ukuhamba: Ithrekhi yangaphakathi noma yangaphandle kuyisinqumo esiphephile sokunciphisa izingozi zokuhamba. Hlala esiqondisweni esifanayo nabanye abasebenzisi bamathrekhi ukuze ungangeni kuwo.
Ukuhamba Ngaphandle: Kungaba nzima ukuthola indawo ephephile yokubuyela emuva ngaphandle kwanoma yisiphi isikhathi eside, ngaphandle kwethrekhi.
Kungaba ukuhlakanipha ukuhamba nomngane ohamba phambili futhi angakuxwayisa kunoma yiziphi izingozi. Udinga ukuqaphela abantu abasondela ohlangothini oluphambene, ukuphazamisa kanye namagquma emigwaqweni, ama-curbs, izimpande, ama-debris, ama-puddles, njll.
Ukuhamba Emuva Nezakwethu Zokuhamba: Uma uhamba nomlingani noma iqembu labangane, ukuphendukela nokubuyela emuva ngenkathi uxoxa kungangezela kancane kumnandi. Umlingani wakho wokuhamba angasiza ekuboneni noma yiziphi izithiyo kuwe.
Ukwandisa Ukusebenza Kwakho
Ezinye izindlela zokwengeza isikhawu esiphakeme kakhulu sokusebenza okuhambayo kufaka izitebhisi, amagquma, ukwenza izinyathelo zokuhamba, nokuqhuma kokuhamba noma ukuhamba ngejubane lakho eliphezulu.
> Imithombo:
> 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.