Ingabe uzithola uvikela ukukhetha kwakho ukuhamba uma uhaqwe abagijimi? Ingabe kufanele ukhuthazelele izinto ezingu - 10 abantu okufanele bangalokothi batshele kumuntu ohambahambayo ? Vuka ngokuziqhenya. Awuyena "ohambahambayo kuphela." Ukuhamba kungcono ngezindlela eziningi.
Ingabe Ukuhamba Ngcono Kunokugijima?
Yebo! Hamba, Ungagijimi
- Abahambahamba Bamba Ukulimala Kuncane Kunabashayeli: Abagijimi ababili kwabangu-3 baphathwe ukulimala minyaka yonke, ngokuvamile emadolweni. Ukuhamba kuveza ukulimala okuncane kakhulu, ukulimala okuncane kunoma yikuphi ukuvivinya umzimba kwe-aerobic.
- Ukuhamba kunomthelela ophansi kune-Running: Abagijimi bashinta umhlabathi ngezikhathi ezingu-3 isisindo somzimba wabo isinyathelo ngasinye, ngenkathi ukuhamba kuveza kuphela umthelela wezikhathi ezingu-1.5 umzimba wakho. Ukuhamba kunomthelela kakhulu kodwa nokho kuyisenzo sokuvivinya umzimba esingavimbela ukulahleka kwethambo.
- Ukuhamba Amafutha Okushisa: Kulula ukusetha ijubane lokushisa amafutha lapho uhamba ngokuphambene nokugijima. Ijubane elivuthayo lomlilo linye lapho uphefumula khona kodwa uyakwazi ukuqhuba ingxoxo.
- Abahamba ngezinyawo Ngaphansi Kokwehla: Ezimweni eziningi, ungahamba ngesikhathi semini ngaphandle kokudinga ukugeza ngemva kwalokho.
- Yiba Ngumpetha: Funda ukugijima futhi uthole ithuba elikhulu lokuwina ama-trophies emidlalweni, kuyilapho umgijimi ongekho emgwaqeni engenalo nhlobo. Njengengcweti ungakwazi njalo ukuwina iqembu lakho leminyaka ngisho nangokuqala.
- Abahambahamba bangakwazi ukuyeka nokuphunga ama-Roses: Abahambahamba banganciphisa, bajabulele umbono, bahlole umzila, badake esitolo noma bayeke ukudla. Abagijimi bavele begijima, behlose ukungena ngesikhathi sabo.
- Abahambahamba bangagqoka izingubo ezijwayelekile: Abagijimi kufanele bagqoke izikhwama zabo zokugijima, kuyilapho abahambahamba bevame ukuhamba kunoma yikuphi okwenzekayo ukuthi bagqoke, mhlawumbe benomshini wokushintsha izicathulo. Ngahamba ngamamayela amabili ngandlela-thile eNew York ngidlala ku-Broadway play ngigqoke izingubo zami ze-slinky nezicathulo - ngenduduzo ephelele.
- Abahamba ngezinyawo abazange baphonse udonga: Abagijimi beMarathon babhekene nokushaya udonga njengoba beshisa wonke amafutha atholakalayo. Abahamba ngezinyawo ngokuvamile abashayi udonga emarathon ngoba basebenzisa imithombo egcwele yamafutha aerobic, enamandla. Abahamba ngezinyawo bangakwazi ukuhamba nge-refuel njengoba behamba nemizimba yabo inesikhathi esithathayo sokugaya nokusebenzisa uphethiloli.
Ukugijimela / Ukugijimela : Zonke izinto ezihamba phambili, ukugijimela kuwuhlelo oluhle kakhulu futhi abahamba ngezinyawo baye bazuza ngokucwaninga ngezicathulo nokuqeqeshwa. Uma ujabulela kokubili ukuhamba nokugijima, woza vakashela indawo yethu yokugijima.
Ukuzivocavoca: Ngaphezu kwakho konke, sidinga ukuhamba. Indawo yokuzivocavoca ingakusiza ukuba uphuphukise uphinde uphese umsebenzi wakho wokuzivocavoca.
Okulandelayo: Izizathu Eziyisi-10 Ukuhamba Kungcono kuneBiking an Event
Umthombo:
UColbert LH, uHootman JM, Macera CA. "Ukulimala okuhlobene nomsebenzi kwabahamba ngezinyawo nabagijimi esikhungweni se-aerobics esifundweni se-longitudinal." I-Clin J Sport Med. 2000 Oct; 10 (4): 259-63.