Esifundweni sokuqeqesha sengiya eminyakeni embalwa emuva, umfundisi wabonisa uhlu lwemisebenzi yokuqeqesha futhi wabuza, "Yiyiphi yalezi zinsuku zokuqeqesha ezihamba phambili enomsebenzi omkhulu wokusebenza?" Saqala ukukhetha izimpendulo ohlwini - kubandakanya amanzi egijima, ukuhamba ngezindiza ezweni lonke, ukuhamba ngebhayisikili - futhi wayelokhu egoqa ikhanda lakhe.
Akekho omunye wabaqeqeshi abagijima abangu-30 egumbini eliqagela impendulo efanele: Ukuhamba.
Izinzuzo Zokuhamba
Ngempela, ukuhamba kuhlale kunganakwa njengendlela yokuqeqesha abagijimi, kodwa ngokuqinisekile kunenzuzo. Ukuhamba ukulinganisa ukunyakaza kokusebenza ngakho, ngokungafani neminye imisebenzi yokuqeqesha, iqinisa futhi ikhulise ukukhuthazela KONKE imisipha, amathambo, ama-tendon kanye nemigudu esetshenziswa ngenkathi isebenza. Kodwa-ke, njengoba unyawo olulodwa luhlala luhlangana nomhlabathi, kukhona okuncane kakhulu okuphazamisayo, okwenza kube yinto enhle kulabo abalimala-abajwayele noma ababuya noma ababuyisela ukulimala.
Enye inzuzo yokuhamba yilokho, ngokungafani nezinye izinhlobo zokuqeqesha okuhamba phambili, awudingi ukufinyeleleka kunoma iyiphi imishini ekhethekile yokwenza. Kulula ukwenza, ngeke kukukhokhele noma yini, futhi ungayenza noma ikuphi. Uma ugijima ekuncintiswaneni noma uhamba ngezinyawo, ungase ufinyelele ezingeni elifanayo lenhliziyo kanye nezinga lezinzuzo ze-aerobic njengoba kusebenza.
Ukuhamba nini
Isikhathi esihle sokufaka ukuhamba ekuqeqeshweni kwakho ukuwusebenzisa njengendlela yokuvuselela kusukela ekude noma kanzima. Ukuhamba ntambama noma ekuseni emva komncintiswano onzima noma isikhathi eside uthola igazi ligeleza futhi lilula imisipha yakho egijima ngaphandle kokufaka ubunzima obengeziwe noma ukukhukhumeza okuningi.
Kuzosiza ukuthuthukisa ukuguquguquka kwakho, ngaphandle kokwandisa ingozi yakho yokulimala. Uma ugijima umncintiswano edolobheni elisha, uhambahamba futhi ubona ezinye izindawo ezikhangayo emva komncintiswano wakho kuyindlela enhle yokubuyisela.
Indlela Yokufaka Ukuhamba Ekuhambeni Kwakho
Ungathola futhi izinzuzo eziningi ezingenhla zokuhamba ngokungeza ukuhamba kokunye noma konke okugijima kwakho. Abanye abagijimi bathola ukuthi ukuthatha ikhefu lokuhamba kungabhidliza ngempela i-monotony ngesikhathi eside noma uhlanga, okungakusiza ukuba ubhekane nezinselele ezingqondweni kanye nanoma yikuphi ukukhathazeka okungase kube nakho. Nazi ezinye izindlela zokufaka ukuhamba phakathi kokugijima noma izinhlanga zakho:
- Hamba ngezinxenye ezifudumalayo ezipholile futhi ezipholile zokugijima kwakho.
- Zama indlela yokuhamba / yokuhamba , lapho ugijima khona isikhathi esithile noma ibanga, bese uhamba isikhathi esithile. Abanye abagijimi abasebenzisa le ndlela bathi kuyasiza ukubenza bangabi nengozi.
- Hamba phakathi kwamanzi ngesikhathi sokugijima. Abanye abagijimi bathanda ukuphuza ukugijima kwabo ngokuhamba ngamanzi okuyeka ngakho akudingeki bazame ukuphuza ekugijimeni.
Uma ungeza abanye ukuhamba ekugijimeni kwakho, vele uqiniseke ukuthi usalondoloza ifomu elihle futhi ungalithathi njengethuba lokuphuza kancane futhi uphumule.
Kufanele uqiniseke ukuthi ugcina ama-elbows akho angama-90 degree degree (hhayi eceleni kwakho) futhi uthathe izinyathelo ezisheshayo.
Lokhu kuzokwenza ushintsho lube lula futhi lubusheleleke.
Futhi ubone: