Izicathulo ezinamandla zingase zibe nezingozi ezingaphezu kwezinzuzo
Izicathulo ezinesisindo ziwumkhiqizo ochwepheshe abaningi abahambayo abaphakamisi ukuhamba ngempilo. Lezi izicathulo ezenzelwe ukwengeza amakhilogremu angu-1 kuya ku-5 kuphela emasakeni. Abathengisi bathi izicathulo ezinzima zikuvumela ukuba ushise amakholori amaningi nge-mile bese ubeka imisipha yakho kangcono kunokuba uhambe ngezicathulo ezilula.
Uma ujabulela ukusebenza okusheshayo kwemizuzu engama-30 noma ngaphezulu ngelanga njengoba kunconywa iziphathimandla zempilo, lezi zicathulo zinezinkinga ezingaphezu kwezimo eziphuthumayo.
Ochwepheshe baxoxisana bahlanganisa abahlinzeka ngemithi, abahlengikazi, abahlengikazi, izidakamizwa, kanye nabaqeqeshi abaningana abahamba ngezinyawo. Akekho kubo ophakamisa izicathulo ezilinganiselwe.
- I-Orthopedic Physician Opinion : UDkt. Jonathan Cluett uthi "Ayikho idatha yesayensi yokusekela ukusetshenziswa kwesicathulo esinezintambo, futhi kukhona isizathu sokukholelwa ukuthi kungaba nemiphumela emibi emalungwini kusukela ezicathulweni ezinzima kakhulu."
- I-Ergonomic Expert Opinion : UChris Adams wahlola ukusetshenziswa kwezicathulo ezinzima. Uthi nakuba kungenzeka ukuthi bazuze uma besetshenziselwa izinsimbi zama-ankle emisebenzini ethile yokuqeqesha amandla, banda ingozi yezinkinga uma kusetshenziselwa ukuhamba noma ukugijima.
Izizathu Ezi-6 Zokungazithengi Izinsipho Ezisindayo Zokuhamba Nge-Fitness
Lezi yizinhloso zokugwema lo mkhiqizo uma uhamba ngokukhawuleza:
- Izinyawo ezinzima akuzona ezingokwemvelo: Umzimba womuntu awuklanyelwe ukugqoka izicathulo ezinyaweni, ezinyaweni, noma ezinsikeni. Izisindo ezenezelwe kulezo zindawo zingabangela ubunzima emalungeni angaphezulu kwawo. I-physics elula ukuthi isisindo esingeziwe ekupheleni kwe-pendulum kubangela ngaphezulu komphumela kunesisindo esingeziwe eduze nendawo yobukhulu. Amalungu akho kuzodingeka abhekane nokucindezeleka okungaphezu kwazo zonke izinyathelo. Ngenkathi insima ethile inhle ukwenza umzimba wakhe umsila futhi ushise amakholori amaningi ekuhambiseni isilungu, kungabangela ukulimala okuphindaphindiwe. Ingozi ingase ibe yincane kumuntu osemusha onempilo esebenzisa izicathulo noma izicathulo ezilinganiselwe isikhathi esithile uma esebenzisa umzimba. Kodwa ukugqoka izicathulo ezinzima usuku lonke noma ukuhamba okude kungaba yinkinga.
- Uzoshisa ama-kilojoule amancane kuphela anezicathulo ezilinganiselwe : Uma umzimba wakho udinga ukuhambisa isisindo esiningi, kuzodingeka ushise amandla amaningi ngesinyathelo ngasinye. Kodwa umehluko uncane futhi kalula wenziwa ngokuhamba nje kancane kancane .
- Kunezindlela ezingcono zokushisa amakholori ambalwa: Uma ufuna ukushisa ama-khalori amaningi ngesikhathi esifanayo, ungathenga izigxobo zokuhamba ngempilo okungaphansi kwezindleko zezicathulo ezilinganiselwe. Lezi zishisa amaphesenti angu-15 kuya kwamaphesenti angama-30 amakhilogremu angaphezu kweyodwa ngamakhilomitha akho ngenkathi unciphisa uhlombe emaceleni, emadolweni nasezintweni. Kungani ungafuni ukunciphisa ubunzima kunokungeza kuwo uma ufinyelela umgomo ofanayo wokushisa ama-khalori amaningi ngesinyathelo ngasinye?
- Kunzima ukuhamba ngokusheshisa izicathulo ezinzima : Uma unemizuzu engama-30 nje yokuhamba kwakho, kuzomele uhambe kancane ufake izicathulo ezinzima. Ngenxa yalokho, uhamba ibanga elifushane futhi ushise amakholori ambalwa. Kungenzeka ukuthi ibanga elincishisiwe lingakwazi ukukhipha amakholori engeziwe owatshise ngokugqoka izicathulo ezilinganiselwe.
- Izinhlobo eziningi zezicathulo ezilinganiselwe aziguquguquki: Izicathulo ezinesisindo zingazizwa zikhululekile kakhulu-uze uzame ukuhamba. Izicathulo zokuhamba zidinga ukuguquguquka njengoba unyawo lwakho lushintsha ngesinyathelo. Uma ungeke ukwazi ukuguqula futhi uguqule ama-soles, akufanelekile ukuhamba ngempilo. Lokhu kuyiqiniso kunoma yiziphi izicathulo ezinamahloni akuzona okuhle ukuhamba. Ezinye izicathulo ezilinganiselwe zingahle zenzelwe ukushintsha. Qiniseka ukuthi uyawahlola ngaphambi kokuba uthathe isinqumo sokuthenga.
- Ucwaningo luyadingeka ukusekela izimangalo : Azikho izifundo ezishicilelwe kumaphephandaba ocwaningo lwezokwelapha ezibuyekezwa kontanga ekusetshenzisweni kwezicathulo zokuhamba ezilinganiselwe eminyakeni eyishumi edlule. Kodwa-ke, ucwaningo olulodwa lwaphawula ukuthi izikhumba ezinzima zomsebenzi zingandisa ukwanda komzimba kanye nengozi yokulimala.
Izwi elivela
Uma umgomo wakho ukushisa ama-khalori amaningi ngokuhamba kwakho, ungenza kanjalo ngokugqoka izicathulo zezemidlalo nezigqoko ezinhle zokuhamba ukuhamba ngokushesha futhi ngokushesha. Uma umngane, umthengisi, noma umqeqeshi wezemidlalo ephakamisa ukuthi usebenzisa izicathulo ezilinganiselwe, cela ukuthi ucwaningani abanalo ukuthi bazohlinzeka ngezinzuzo ngaphandle kokwanda kwezingozi.
> Imithombo:
> Adams C. I-interview ye-imeyili. Novemba, 2007.
> 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
> Cluett J. I-interview ye-imeyili. Novemba, 2007.
> Sugiyama K, Kawamura M, Tomita H, Katamoto S. Ukwenyuka kwe-oksijeni, izinga lokushaya kwenhliziyo, ukuzikhandla okubonakalayo, kanye ne-electromyogram edidiyelwe yemikhawulo engezansi nangaphezulu phakathi kwezinga kanye no-Nordic ukuhamba ngesiteji. I-Journal ye-Anthropology Engokwemvelo . 2013; 32 (1): 2. i-doi: 10.1186 / 1880-6805-32-2.
> Tian M, Park H, Koo H, Xu Q, Li J. Impact yezinyawo zomsebenzi kanye nokuthuthwa kwemithwalo ekusebenzeni kwabasebenzi be-oli rig. I-International Journal of Occupational Safety and Ergonomics . 2016; 23 (1): 118-126. i-doi: 10.1080 / 10803548.2016.1212483.