Indlela Yokuthatha Ukuphumula Okumfushane Okuhamba Kakhulu
Yini ongayenza ngemizuzu engu-15? Ungathola isiqalo esihle emisebenzini yomzimba oyidingayo usuku ngalunye ngempilo enhle nokuqina-futhi ungashisa ama-calories angu-100.
Kungani Kufanele Uhambe Amaminithi angu-15?
I-American College of Sports Medicine incoma imizuzu engu-150 ngesonto ngokuzivocavoca umzimba okufana nokuhamba ngamandla ukugcina impilo . Bathi ungakwenza lokhu ngezikhathi okungenani imizuzu engu-10.
Ukuhamba ngamaminithi angu-15 kuzokunika isikhathi esifanele sokufudumala ukuhamba okusheshayo. Ngokujabulela ukuhamba ngamaminithi amabili noma ngaphezulu ngesikhathi somsebenzi noma usuku lwesikole, ungafinyelela lo mgomo.
Ukuhamba kweminithi engu-15 kudla amakholori . Inani lamakholori owashisayo lincike ekutheni uhamba kangakanani emaminithini angu-15 nokuthi ulinganisa kangakanani. Sebenzisa ishadi lekhalori elihambayo ukuthola inombolo yakho.
Ukuthatha amaphuzu okuhamba usuku lonke kusiza ukulwa nokungasebenzi kanye nezingozi zezempilo zokuhlala isikhathi eside kakhulu . Ucwaningo lubonisa ukuthi lokhu kuyingozi yengozi.
Izinwele ezihamba phambili ezihamba phambili
Ukuthola okuningi kusukela ekuhambeni kwakho kwamaminithi angu-15, shintsha izicathulo zezemidlalo. Ungase uzuze ekuhambeni kweminithi engu-15 ugqoke izicathulo zakho zokugqoka noma izithende, kodwa uzokwazi ukufeza ijubane elihamba phambili lokuhamba ngezinyawo.
Ukuhamba kwe-15-Minute: I-Minute Up-Up
Qala ukuqeqeshwa ngalunye ngokuhamba ngezinga elilula imizuzu eyodwa kuya kwemibili. Uma ngabe uhlezi isikhashana, lokhu kukunika ithuba lokukhipha imisipha yakho bese ulungele ukuhamba ngokushesha.
- Hlola ukuhamba kwakho okuhambayo : Uzothola izinzuzo eziningi ekuhambeni uma unesimo esihle sokuma, ucela emathunjini akho bese uhamba emthonjeni wakho.
- Lahla amahlombe akho, ikakhulukazi uma uhloselwe phezu komshini noma umsebenzi wedesksi. Yenza i-shoulder roll ne-shrug ukuqinisekisa ukuthi uyabakhulula.
- Amehlo akho kudingeka abheke phambili, hhayi phansi phansi noma efonini yakho. Lokhu kuzonciphisa intambo entanyeni nasemaphethweni bese ikuvumela ukuthi uthathe ukuphefumula okugcwele, okujulile .
- Ungase ufune ukwenza okulula ngaphambili noma ngemva kokuhamba kwakho. Uma ungenayo isikhathi sokwenyuka kwesimiso, ochwepheshe abaningi bathi kungaba ngumsebenzi wayo ohlukile ekusebenzeni kwakho kokuhamba .
Ukuhamba kwe-15-Minute: Ukuhamba okuhamba phambili kwe-State Okumangalisayo
Ngemva komzuzu wakho ofudumalayo , thatha ijubane ukuhamba ngesivinini esikhulu. Lena ijubane lapho uphefumulela khona kunesidingo kodwa uyakwazi ukuqhuba ingxoxo.
Ufuna ukufeza isilinganiso senhliziyo samaphesenti angu-50 kuya ku-70 esilinganiso sakho senhliziyo esiphezulu . Ukuze ubone ukuthi ukhona kulesi sigaba, sebenzisa ishadi lezinga lokushaya kwenhliziyo ukuze uthole ukuthi izinombolo kufanele zisekelwe kunani lakho. Bese uthatha isisindo sakho emva kwemizuzu engu-10 yokuhamba ukuze ubone ukuthi uthola lelo zinga.
Londoloza ngomzuzu wokugcina wokuhamba kwakho ukuze uhambe kancane ukuya ekuhambeni okulula.
I-15-Minute Walk: Izikhathi Zokuvinjelwa
Ungangezela isivinini sejubane ekuhambeni kwakho ukuze uthole isilinganiso senhliziyo yakho kuze kube sezingeni eliphakeme futhi uphumele ama-cobwebs engqondo. Ngemuva kwemizuzu yakho efudumalayo, thatha ukuhamba kwakho kuze kube yiminithi emihlanu. Bese uthatha ijubane lakho ukuhamba ngokusheshisa ngangokunokwenzeka ngamasekhondi angu-30.
Yehlisa ijubane kuze kube yiminithi emibili. Phinda uhambe ngokusheshisa njengokwazi kwakho imizuzwana engu-30. Yehlisa ijubane elimnyama imizuzu emihlanu. Qedela ngezinga elilula ngomzuzu owodwa.
Ukuhamba kwe-15-Minute: Izikhathi ezihamba phambili
Ungakwazi futhi ukufaka amandla ekuhambeni kwakho ngokubandakanya izitebhisi noma iqhwa elincane. Hlela umzila wakho ukuze ube nokufudumala kokuhamba ngezinga elilula okungenani umzuzu owodwa bese uthatha ukuhamba kwakho kuze kufike isikhathi esisheshayo ngaphambi kwemizuzu embalwa ngaphambi kokufaka izitebhisi noma intaba. Engeza izindiza eziningana noma ngaphezulu ezitebhisini ngesikhathi sokuqala komzuzu owama-30 kuya kumaminithi angu-1 ekukhulekeni kwakho.
Hlela ukuhamba kwakho ukuze ukwazi ukufaka izindiza ezinyathelo ezihambayo ngokuhamba okusheshayo imizuzu emithathu.
Uma ungenayo izitebhisi, ungasebenzisa ukunyuka nokwehla ukusuka emgqeni omude ngamasekhondi angu-30 ngesikhathi. Izitebhisi zisebenza abaxhasi bezintambo, i-gluteus maximus, kanye ne-hamstrings ngokweqile kunokuhamba ngezinyawo.
Sebenza Ngefomu Yakho Yokuhamba
Uma unenkinga yokuthola isilinganiso senhliziyo yakho singene endaweni yokulinganisela, sebenzisa amathiphu okuhamba ngokusheshisa . Ukusebenzisa ukuhamba kwengalo efanele kungenza umehluko omkhulu kakhulu ekuhambeni kwakho kokuhamba .
Engeza Izinsiza?
Uma ufuna ukuqeqeshwa okuncane kangcono, izigxobo zokuhamba ngempilo kuyindlela enhle yokwenza umzimba ophezulu usebenze ngokuphepha. Funda ukusebenzisa izinqubo zokuhamba ezihamba phambili noma izinqubo eziqhubekayo ukuze ungeze amandla ekuhambeni kwakho.
Ukuhamba ngezinsimbi zesandla noma izinsimbi ze-ankle akunconywa . Londoloza izisindo zesandla ozisebenzisayo emva kokuhamba kwakho futhi wenze isimiso somzimba esincane futhi esiphuthumayo nesimiso esiphezulu somzimba ngamagundane noma amaqembu okuphikisa .