Sonke sicabanga ukuthi siyazi ukuthi ukuhamba kungakanani nokuthi kufanele uhambe kanjani. Kodwa ukuhamba kuningi, kuyindlela enhle yokwehlisa izingozi zakho zempilo nokuthuthukisa impilo yakho. Ngaphandle kwezingqalasizinda zokuhamba nokuthi kungakanani ukuhamba, kunokuhlukahluka kokuhamba ngokushesha, ukuqeqeshwa kwemicimbi yokuhamba ibanga elide, ukuhamba ngezinyawo zokuhamba ngempilo, nokusebenzisa i-scrollreader noma i-pedometer.
10 Ukuhamba Amaphutha Wokugwema
Sonke sicabanga ukuthi siyazi ukuthi sihamba kanjani. Kodwa kungenzeka ukuthi uhamba ngokungalungile. Ingabe uhamba phambili? Awuqhubeki isinyathelo esisuka esithendeni kuya kuzinyosi? Ungenzi lutho ngezingalo zakho noma uzifake njengenkukhu? Uzohamba kangcono uma ugwema la maphutha okuhamba.
Indlela Yokuhamba: Indlela Eyisisekelo Yokuhamba
Funda ukusebenzisa ukuhamba okulungile kokuhamba, ukuhamba ngezinyawo kwesokudla, umugqa oqondile, nokuhamba kwesandla esifanele. Bese ufunda ukwandisa isikhathi sakho sokuhamba ngenkathi usebenza ngendlela efanele yokuhamba. Lokhu kufundisa kukuthatha kuzo zonke izinto eziyisisekelo zokuhamba ngakwesokudla.
- Indlela Yokuhamba : Isinyathelo ngesinyathelo ukuthi ungaqala kanjani ukuhamba ngendlela efanele yokuhamba.
Ukuhamba Ukulahlekelwa Isisindo
Ukuhamba kungenye yezindlela ezilula zokwengeza ukuzivocavoca usuku lwakho nokushisa amafutha. Inani eliphakanyisiwe lokuhamba ngesisindo sokulahlekelwa isisindo ngamaminithi angu-60 ngosuku izinsuku eziningi zesonto, kuhlangene nokudla okuncishisiwe kwekhalori. Ukuhamba kushayela amakholori angu-100 ngeyhilomitha ngayinye kumuntu oyinkulungwane eyi-160.
- Indlela Yokuhamba Ukulahlekelwa Isisindo
- Ukuhamba kwekhalenda yokubala
- Isilinganiselwa sekhalenda yansuku zonke
Okuningi
Ukuhamba ngezeMpilo
Imfuneko encane yansuku zonke yokuhamba ingama-30-60 amaminithi ngosuku. Uma ungakwazi ukupakisha lokho njengephilisi, kuzodunyiswa njengesimangaliso sezokwelapha, njengoba kunciphisa izingozi zakho zohlobo lwe-2 lwesifo sikashukela, isifo senhliziyo, isifo, umdlavuza, isifo sofuba, nezinye izifo ezinkulu. Ukuhamba kuthuthukisa ukulawulwa ushukela wegazi nokulawulwa kwegazi.
- Isifo Sikashukela Nokuhamba
- Ukuvimbela I-Cancer Nokuhamba
- Izifo Zenhliziyo Ne-Stroke Nokuhamba
Okuningi
Ukuhamba kwe-Treadmill
Ama-treadmills ngumshini wokuzivocavoca olula ongayisebenzisa, kodwa ingabe uthola okuningi ekusebenzeni kwakho kwe-treadmill? Uke wafunda ukuhamba ngaphandle kokubambelela ezandleni? Ingabe usebenzisa ukuhamba okuhle kokuhamba ukuze uvule isifuba sakho futhi unciphise ukucindezeleka okuphansi?
I-Pedometer Ukuhamba
I-pedometer iyindlela enhle yokukugqugquzela ukuthi ungeze umsebenzi omningi osukwini lwakho. Abantu abaningi bahlose ukwengeza izinyathelo ezingaphezulu ezingu-2000 ngosuku kuze bakwazi ukufeza umgomo wezinyathelo ezingu-10,000 ngosuku. Thola ukuthi ungakhetha kanjani i-pedometer enembile kakhulu, indlela yokuyibeka, nokuthi ungayisebenzisa kanjani ukuze uzikhuthaze.
Ukuhamba Ngokushesha Nokuncintisana
Ukuhamba ngokushesha kukunika ukuvuthwa okukhulu kwe-cardio futhi kukuvumela ukuthi umboze ibanga elide ngesikhathi esilinganayo (ngakho-ke ushise amakholori amaningi ngomzuzu). Ungasebenzisa amathiphu ethu ukuhamba ngokushesha usebenzisa umugqa ohamba njalo, noma ufunde u-coursewalking wesitayela se-Olimpiki ukuze uzuze ukusheshisa phezulu.
- Indlela Yokuhamba Ngokushesha : Hamba ngokushesha usebenzisa ukuhamba okufanelekile kokuhamba, ukuhamba kwesandla, nesiteleka esinamandla.
- I-Racewalk : I-Racewalking isitayela esithile sokuhamba lapho idolo ligcinwa liqonde khona ngaphambi kwesinyathelo kuze lidlule ngaphansi komzimba. Unyawo olulodwa luphansi phansi ngaso sonke isikhathi. Thola izinto eziyisisekelo zobuchwepheshe bokugibela umjaho kuchwepheshe wethu uJudy Heller wase-Erofit.
Ukuhamba iMarathon noma iMarathon yesiHlathi
Ingabe ufuna ukuhamba umjikelezo wamakhilomitha angu-13.1 noma i-marathon yama-26.2? Uzodinga ukuqeqesha lezi zenzakalo zebanga elide. Kuzodingeka ubeke eceleni usuku olulodwa isonto ngalinye ukuhamba ibanga elikhulayo ukuze wakhe isikhathi sakho sokuhamba, kanye nokuhamba njalo phakathi nesonto lonke. Kuzodingeka uhlole izicathulo zakho, amasokisi, ukuvimbela ibhansela, ukudla okulula, u-hydration kanye nezingubo. Nginokufundisa okuphelele ekuqeqeshweni nasekubandakanyekeni kulezi zenzakalo zebanga elide.
- Indlela Yokuqeqesha Nokuhamba NgeMarathon : Ukufundisa okugcwele ku-intanethi.
- I-Half Marathon Training
Ukuhamba kwe-Nordic
Ukuhamba kwe-Nordic kusebenzisa izigxobo zokuhamba ngomzimba ukuguqula ukuhamba umzimba. Ukuhamba kwe-Nordic kushisa amakhilomitha angaphezu kweyodwa uma uzwa izinga elifanayo lokuzikhandla. Kuyasiza ukuthuthukisa ukuma nokuvula amahlombe nesifuba sakho. Thola indlela yokujabulela ukuhamba kwe-Nordic.
Ukukhetha izinwele zokuhamba
Kungakhathaliseki ukuthi uhamba kanjani, ukuthola izicathulo ezihamba phambili kubalulekile ukuhamba kahle. Thola ukuthi ungakhetha kanjani izicathulo zokuhamba ezihamba phambili zesitayela sakho sokuhamba, isiteji, nezinyawo.
- Umhlahlandlela Wokuhamba Ngezikhwama Wokuthola Ukufaneleka
- Lace Izintipho Zakho Zifaneleke Ngakwesokudla
Ukuhamba Kwegesi Nokuhamba Ngendwangu
- Ukuhamba Okuyisisekelo
- Impahla Yokuhamba: Izinketho eziphezulu
- Izindwangu zokuhamba zezinga elikhulu
- Ukuhamba ngamasokisi
- Amaphakheji namathwali amanzi
- Ukuphepha Nezidingo Zokuqala Zokusiza