Indlela Yokwenza Ngayo Nge-Walk Charity
Uvele uqashwa ukuba uhambe emcimbini wokuhamba ngokuzithandela-mhlawumbe uMncintiswano Wezokwelapha, uMashi Wama-Babies, i-MS Walk, noma abanye. Kodwa awuyena ohambahambayo! Manje uzokwenzenjani? Uzokwenza kanjani ngaleyo mayela?
Okokuqala, thatha umoya ojulile. Izinyawo zakho zenziwe ukuhamba. Masizithathe isinyathelo esisodwa ngesikhathi.
Kufanele Uqale Ukuhamba Nini?
Kungcono uma unamaviki ambalwa ngaphambi kokuba umcimbi ungene kuqeqesho oluthile.
Qala manje bese uhlela ukuhamba okungenani imizuzu engu-15 nsuku zonke, ngokukhuphula kancane kancane isikhathi sakho nebanga. Lesi sifundo sokuqala sokuhamba ngokuhamba phambili siphelele uma unenyanga noma ngaphezulu ngaphambi komcimbi wokuhamba ukulungiselela. Landela isimiso esibonisiwe futhi abantu abaningi bazokwazi ukuqedela amabanga kuze kube ngu-5 miles.
Qalisa NAMUHLA. Kuye ngesilinganiso sakho somsebenzi ovamile, hamba imizuzu engu-15 kuya kwesigamu ngosuku ngaphambi komcimbi.
Kuphi 5K? Kuzothatha isikhathi esingakanani?
Angazi ukuthi u-5K uhumusha ngamamayela noma kuzokuthatha isikhathi esingakanani ukuhamba ngawo? Nasi ishidi lokukopela kuwe:
Ingabe Ngidinga Izinsha Ezintsha?
Induduzo yakho yokuhamba iqala ngezansi-izicathulo zakho namasokisi. Nasi isiqondiso sokuhamba esikhwameni sokuthola ulwazi olugcwele kulokho okumele ubheke. Lungela i-pair yakho siqu. Iqhinga lokuya esitolo endaweni yakini eheha abagijimi abakhulu futhi banomsebenzi wokuthengisa abanentshisekelo ekukufakeni izicathulo ezifanele. Khona-ke kufanele uhambe kuzo phakathi nenyanga, nsuku zonke, ukwazi ukuthi basebenza kahle.
Uma ungenayo isikhathi sokuthola nokuphula izicathulo ezintsha, ukubheja kwakho okuhle ukusebenzisa izintambo zakho ezizithandayo. Lapho ungenza khona umehluko ngamasokisi akho . Khohlwa ngamasokisi okotini, fikela esitolo sezemidlalo futhi uthenge amasokisi ama-CoolMax noma amasokisi angenamandla. Lezi zinkinga zithukumezela ukugcina izinyawo zakho zome futhi zingathandeki kakhulu.
Kuthiwani Uma Ngithola Amabhalansi?
Inkinga enkulu kulabo abahamba uhambo olude abangazange baqeqeshwe ngokwanele ngamabhansela. Funda indlela yokuvimbela amabhulashi ngendlela elula, ngokugqoka izinyawo zakho nge-petroleum jelly ngaphambi kokufaka amasokisi akho. Uma ngabe uqhuba futhi uthola amabhansela endaweni ngaphandle kwe-petroleum jelly, khona-ke umboze lezo zindawo nge-moleskin noma i-bandage ngaphambi kokuhamba.
Ngingayithola I-Shin Splints?
Ingabe izinyembezi zakho zilimaza uma uhamba? Ukuqhaqha kweshinti kuvamile kubantu abasha ukuhamba. Ama-shins atholakale kuphela ukuvivinya ngokuhamba, futhi uma ushintsha isivinini sakho sokuhamba, ibanga, noma izicathulo ozokuzwa ngazo kusukela emakhasini akho.
Misa bese uhlala kancane. Bese wehlisa futhi uthathe izinyathelo ezincane.
Yini Okufanele Ngiyigqoke?
Impendulo emifushane yizingxenye, izendlalelo, izendlalelo. Kodwa nansi imininingwane:
Izindleko: Kwezinye izenzakalo, abantu bagqoke izingubo zany. Uma wenza lokho, gcina it lula ngokwanele ukuhamba futhi ujabule.
Amahembe (I-Layer yangaphakathi): Ihembe eduze kwesikhumba sakho ingqimba yangaphakathi. Kumele kube ngendwangu yokuguqa njenge polypropylene noma i-Coolmax. Kodwa mhlawumbe ufuna ukugqoka i-t-shirt yamahhala (ngokuvamile ikotini) ayinikeza ukuthi ubhalise ukuhamba, noma unayo kusukela ngonyaka odlule. Kulungile, nakuba amahembe okotini azogcina izithukuthuku kanye nomswakama ngesikhathi senzakalo futhi uzophelela uzizwa unomdaka futhi unomsindo-ikakhulukazi uma kushisa .
- Izambatho zangaphansi: Ngaphansi kwazo zonke, abesifazane kufanele bagqoke ibhola lezemidlalo . Bobabili abesilisa nabesifazane bangabhekana nokushaywa okubuhlungu, ngakho-ke faka i-petroleum jelly uma ungagqoki ubhiya. I-Spandex egijima ngama-shorts umqondo omuhle wobulili bobabili ukuvimbela ukushayela endaweni engaphezulu.
- Umzila ongaphandle: Ezimweni eziningi uzodinga ungqimba lwangaphandle olungavimbezeli amanzi-ijaji noma i-windbreaker. Enye ene-hood hood ingumqondo omuhle kakhulu. Qaphela: Izimbongolo ziphela ukupheka abanye abahamba ngezinyawo noma ukuba yinto yokuthwala.
- Ukugxilonga: Ezimweni ezibandayo , kufanele ugqoke ungqimba wokuqapha phakathi kwe-t-shirt yakho nejeketi lakho. I-microfleece iyinhlangano enhle kakhulu. Ihembe leboya lilungile. Ama-sweatshirts angagcina enza ukuthi ujeziswe kakhulu. Ngokuvamile uzothatha amahle emva kokuhamba kwemizuzu embalwa ukuqala futhi ungaqala ukugawula izendlalelo.
- Ama-shorts (ama-Shorts noma ama-Pantant): Uma kungabi isimo sezulu esihle samashothikhathi, khetha izintambo ezikhululekile ezihamba kalula nawe. Abantu abaningi bazogqoka i-jeans, kodwa bayisinqumo esimpofu ngoba zenziwe ngendwangu esindayo, emithanjeni yamanzi. Kodwa uma i-jeans yakho iyindwangu yakho ekhululekile kakhulu, yiya khona.
- I-Hat: Kunoma yikuphi isimo sezulu, kodwa ikakhulu uma kuvula , isicingo sokugcina ikhanda lakho lifudumele noma ilanga likhishwe isikhumba sakho.
- Amaphakheji: Imicimbi eminingi yothando inikezela ngokwanele ukuthi ngeke kudingeke uthwale okuningi. Bamba isikhwama bese uhloma i-waistpack lapho ungathwala khona okhiye bakho, ukukhomba, nezinye izinto ezibalulekile .
Yini okufanele ngidle futhi ngiyiphuze Ngaphambi, Ngesikhathi, nangemva?
Usizo luhamba kaningi luba nokudla okulula nokuphuza ekuhambeni nasekuqaleni / ekupheleni.
- Ngaphambi: Phuza ingilazi yamanzi amabili amahora amabili ngaphambi kokuhamba, ungabi lutho uze uqale. Lokhu kunikeza umzimba wakho amanzi anele futhi isikhathi esanele sokusebenzisa indlu yokugezela ngaphambi kokuqala.
- Ngesikhathi: Hamba uhambe, uphuze amanzi emanzini onke. Ngezinsuku ezifudumeleyo, uthwala amanzi akho esikhwameni sakho ukuze ukwazi ukuphuza indebe yamanzi njalo imizuzu engu-20 uma kungekho okwanele esikoleni. Iziphuzo zezemidlalo zivame ukunikezwa esikoleni. Ngokuvamile ngeke udinga isiphuzo sezemidlalo uma uhamba ngehora noma ngaphansi. Ngokuhamba okude, jabulela ezinye iziphuzo zezemidlalo emva kwehafu yokuqala. Lokhu kubeka esikhundleni salu usawoti owukuthuthumela ngawo. Ngokuba ukudla okulula, ubhanana yi-snack ehamba phambili ehamba phambili. Bashintsha i-potassium futhi banoshukela nesitashi. Uma uhamba isikhathi eside, ama-pretzels anokasawoti angakusiza ukuthi ususele usawoti olahlekile ngokuthuthumela.
- Emva: Ekupheleni kokuhamba, uphuze ingilazi enkulu yamanzi. Qhubeka futhi uthathe imidlalo yezemidlalo yamahhala abayinikezayo-badle uma ulambile, kodwa kungcono kodwa usindise ngokuhamba kwesikhathi. Khumbula, ukuhamba kushayela cishe amakhilogremu angu-100 ngeyhilomitha engamaphilenti angu-150. Ungadli kakhulu ekugubheni!
Ngaphambi kokuhamba
Qinisekisa ukuthi uyazi izindawo zokuqala / zokuqeda bese ukhetha ukubhalisa kwakho ngesikhathi esifanele nendawo. Yenza ucwaningo mayelana nokuthi ungabeka kuphi noma ulwazi mayelana nokuhamba komphakathi. Uma unombalo wakho womncintiswano, thatha ezinye izikhonkwane zokuphepha futhi usebenzise isihenqo sakho selanga. Zinike isikhathi sokungena egumbini lokugezela ngaphambi kokuqala.
Ngesikhathi sokuhamba
- Qala ngezinga elihamba kancane futhi elikhululekile kumaminithi angu-5-10 okuqala. Lokhu kulula ukwenza ezenzakalweni ezinkulu njengoba wonke umuntu ehamba kancane.
- Sigijimela ijubane lakho lemvelo kodwa khumbula lokhu akusiyo umncintiswano, yibani nomusa kulabo odlulayo.
- Dlula ngakwesokunxele ngaphandle kokuthi ubhekene ne-traffic emgwaqweni ovulekile. Ngaleso simo udlula ohlangothini lomgwaqo.
- Uma uhamba nabangani, qaphela labo abafisa ukudlula wena futhi ungavimbeli umzila ngenkathi uhamba ngokulinganayo.
- Yiba nenhlonipho ngempahla-uhlale endleleni, unganyatheli emagqabeni abantu kanye nezitidi, futhi usebenzise kuphela izindlu zokugeza ezikhethiwe.
- Ungalokothi udilize izinkomishi nezinye izinsalela ezikhungweni zokudoba noma uhambisane nawe kuze kube yilapho uthola khona.
- Ungabhemi ngenkathi uhamba.
- Uma unomuzwa wokuthi i-blister izayo, yeka futhi usebenzise ibhandeshi ngokushesha ngaphambi kokuba ikhule.
- Lalela izisebenzi zokuzithandela zomcimbi futhi ubaphathe ngomusa.
- Ekupheleni, thatha isabelo esifanele kuphela sezinto ezihamba phambili.
Uyenzile! Wenze ngendlela ehamba phambili, ngethemba ukuthi akekho okubi nakakhulu ukugqoka. Jabulela umvuzo wakho-i-t-shirt, indondo, iphini noma into oyitholile.
Yigqoke ngokuziqhenya!
Ngemuva kokuhamba
Manje ukuthi uyazi ukuthi ungakwazi ukuhamba ibanga, sekuyisikhathi sokuhlela umcimbi olandelayo wokuhamba ngomusa oyozobhekana nawo. Mhlawumbe inselele enkulu ingakusiza ukuba ulungele futhi uphilile ngokusebenzisa ukuqeqeshwa. Ungase ucabange nokuthi isitimela sihamba umncintiswano wezinsiza. Izinhlelo eziningi ezinjalo zikhokha nokuhamba kwakho nokubhalisa kumarathon omkhulu wokuhamba endaweni enhle.
Bheka izinkampani zokuhamba namaqembu endaweni yakho ukujoyina ukuhamba kwawo ukuze uhlale ushukumisekile.