Sekuyisikhathi sokuqala ngezinyathelo ezihamba phambili kumasu wokuhamba emzimbeni omkhulu ukuze uthole induduzo, amandla, kanye nesivinini. Kungakhathaliseki ukuthi uhamba phambili ngokuhamba phambili noma ufuna ukuthuthukisa ukusebenza kwakho kokuhamba , lezi zinyathelo ezine zizokwenza umehluko.
Abantu abaningi bahamba behamba bengacabangi ukuthi bahamba kanjani. Kodwa ukuma kwakho, ukunyakaza kwezinyawo, ukuhamba kwakho, nokusebenzisa kwakho kwesandla sandla kwenza umehluko omkhulu ekuhambeni kwakho kokuhamba nokukwazi ukuhamba ngamandla.
Ukufunda ukusebenzisa ukuhamba okuhle ukuhamba kuzokusiza ukuphefumula ngokujulile, uphumule amahlombe akho nentamo, futhi ugweme futhi ubuye ubuhlungu. Ngokusebenzisa ukunyakaza kwesandla nokuhamba ngezinyawo, uzothuthukisa ngamandla futhi ngaphandle kokuzama ukusebenza.
Uzosebenzisa izinqubo ezifanayo zokuhamba noma ngabe uhamba endleleni, endleleni noma ku-treadmill.
1 - Ukuhamba kwesikhathi
Ukuthutha isinyathelo sokuqala sokuhamba induduzo namandla. Uzokwazi ukuthatha ukuphefumula okugcwele, okujulile. Uzobandakanya imisipha yakho yomzimba futhi ukwazi ukusebenzisa imisipha yakho yomlenze nemfucumfucu yomzila wokuhamba wemvelo.
Ukuhamba okubi okungahambi kahle kungabangela ama-aches nezinhlungu ngemva kokuhamba, kuyilapho ukuhamba okukhulu ukuhamba kungabasiza. Kungasiza futhi ukulungisa ukuzingela kanye nokwehliswa kwethu ngenkathi sihlezi kukhompyutha noma sihlola izikrini zethu.
Ekuqaleni kwazo zonke izinyawo, thatha imizuzwana embalwa ukusetha ukuhamba kwakho kokuhamba.
Izinyathelo Zokuthola Okungekho Emthethweni
- Vuka ngokuqondile ngezinyawo zakho ndawonye, indawo ekhululekile. Izinzwane zakho kufanele zibhekiswe phambili, kodwa uma i-angle encane izwa kahle, kulungile.
- Cabanga ngokuba mude futhi uqonde, hhayi ukugxila phambili noma emuva.
- Ungavumeli umhlane wakho.
- Cabanga ngentambo ehlanganiswe phezulu kwekhanda lakho. Zizwa zikuphakamisa ezinkalweni zakho ukuze ude futhi uqonde.
- Isisu ku: Manje faka imisipha yakho esemqoka ngokusondeza kancane esiswini sakho. Lokhu kuzokusiza ukuthi ugcine ukuhleleka okuhle ngenkathi uhamba.
- Tuck emadokeni akho ngokushintshanisa umlenze wakho phambili. Lokhu kukugcina ungagcini emuva noma ugxile phambili.
- Amehlo: Inhloko yakho izolandela lapho amehlo akho ebuka khona, ngakho-ke qala ngokubheke phambili phambili, ugxile cishe emamitha amabili phambi kwakho.
- I-Chin iyafana nomhlabathi. Cishe usuvele ulungisile lokhu ngokubuka izinyawo ezingu-20 ngaphambi kwakho, kodwa thatha isikhashana ukuhlola ukuthi isilwane sakho asikhiphi noma siphansi. Ukuhamba ngekhanda lakho phansi kugcizelela intamo entanyeni yakho, futhi kungenzeka ukuthi wenza okuningi lokhu ekuhloleni i-smartphone yakho usuku lonke. Kodwa ukuphoqa intamo yakho futhi kubeka ukucindezeleka entanyeni. Masiqhubeke sihambisana nomhlabathi.
- Shisha amahlombe akho futhi uvumele ukuba baphumule, amahlombe akho abuyele kancane. Lokhu kuzosiza ekunciphiseni ukucindezeleka abaningi bethu abathwala emahlombe ethu. Kuzobeka futhi isikhundla sakho sokusebenzisa ukunyakaza kwesandla.
Manje unesimo esifanele sokuqala ukuqala ukuhamba. Masisebenze ngokunyakaza kwesandla ngokulandelayo.
I-2 - Arm Motion
Ukunyakaza kwe-Arm kungakhokhela amandla ekuhambeni kwakho, kuvutha ama-calories angu-5-10% futhi usebenze njengelinganisela ekuhambeni komlenze wakho.
- Bend i-elbow yakho 90 degrees.
- Amandla kufanele abe okuxekethile endaweni evinjiwe kancane, angalokothi ahlanganiswe.
- Ukufaka izibhamu zakho kungakhuphula umfutho wegazi lakho futhi kufanele ugwenywe.
- Ngesinyathelo ngasinye, ingalo ephikisana nonyawo lwakho phambili liya phambili ngokuqondile, hhayi ngokulandelana.
- Njengoba unyawo lubuyela emuva, ingalo ephikisayo ibuya ngqo.
- Gcina izintambo zakho eduze komzimba wakho; musa " inkukhu iphiko ."
- Isandla sakho sangaphambili akufanele sidlule iphuzu lesikhungo somzimba wakho.
- Isandla sakho lapho sibheke phambili kufanele sigcinwe siphansi, hhayi esiphezulu kunomuthi wakho wesifuba.
- Izibonelo eziningi ezimpofu zokunyakaza kwesandla ziyabonakala lapho abahambahamba bebethela izingalo zabo phezulu emoyeni. Lokhu akusizi ukukusiza.
- Uma ekuqaleni uthola ukwengeza ukunyakaza kwesandla sandla, yenzani imizuzu emihlanu kuya kwemi-10 ngesikhathi bese uvumela izingalo zakho ziphumule.
I-3 - Foot Motion
Isinyathelo sokuhamba sihamba ngokunyakaza.
- Hamba kuqala ngomhlabathi ngesithende sakho.
- Roll ngokusebenzisa isinyathelo kusuka kwesithende kuya kwezwane.
- Push off ngezwane zakho.
- Thatha umlenze ongemuva phambili ukuze uphinde uphinde uthathe isithende.
- Izicathulo ze-Flexible zizoqinisekisa ukuthi uyakwazi ukuhamba ngesinyathelo.
- Uma izinyawo zakho zishaya phansi kunokuba uqhubekele isinyathelo, izicathulo zakho cishe ziqinile kakhulu.
- Ekuqaleni, imisipha yakho ye- shin ingasinda futhi ibuhlungu ize iqiniseke. Lokhu kungokwemvelo uma uqala ukuhamba ukuze uthole ukufaneleka noma uma ushintsha ukunyakaza kwezinyawo, umzila noma izicathulo.
4 - Ukuhamba kwesiteji
I-push off by foot yakho yangemuva iyisihluthulelo sokuhamba ngamandla kanye nesivinini. Ngeshwa, abantu abaningi bawela emkhakheni omubi wokudlula - ukuthatha isinyathelo eside ngaphambi. Lokhu kubeka ukucindezeleka okungaphezulu kumalungu akho omlenze ongaphansi futhi akunikezi amandla akho. Buza umngane ukuthi akubuke uhambe ukuze ubone ukuthi upheqa yini ngephethini yakho yokuhamba evamile.
Nciphisa isiteji sakho emuva
Linganisa umkhondo ngemuva kunokuba uthuthukise amandla nokusebenza kahle emkhakheni wakho. Uhambahamba uboniswe kahle emhlane, kanti inyawo eliya phambili liseduze nesikhungo somzimba. Awutholi lutho ngokuhamba phambili ngokunyathela kwakho phambili.
Cabanga ngokugcina unyawo lwakho onyaweni emhlabathini isikhathi eside futhi uzinikezele kahle ukuze ungeze amandla emgqeni wakho. Izinyawo zakho zihamba ngezinyathelo ezisuka esitelekeni sezithende phambi kokusunduza ngezwane zakho ngemuva.
Zama ukuhamba kwakho
Khona-ke njengoba uhamba ngokuhleleka nokuhamba kahle kusuka esithendeni kuya kuzinyosi kusuka ezinyathelweni zangaphambilini, gxila ekugcineni imilenze yangemuva emhlabathini isikhathi eside futhi uzinikele kahle. Ungase futhi uthande ukucabanga ngokugcina umfutho wakho omfishane ngaphambili, kodwa lokho kuzozilungisa ngokwakho uma unyawo lwakho olungemuva selusele phansi.
Njengoba uthola ukhululekile ngale ndlela yokuhamba entsha, ungandisa isivinini ngokuthatha izinyathelo ezincane, ezincane. Yilokho abakuhambayo okusheshayo kunokukwenza ngokweqile.
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.