Ungaqeqesha kanjani ukuhamba okuzobe kusendaweni ephakeme futhi kufaka amagquma? Abahambahamba kufanele baqeqeshe ukulungiselela hhayi ukuhamba ibanga kuphela kodwa futhi ukuphakama nokuhamba. Uma uzohamba endaweni ephakeme e-Rocky Mountains noma e-Alps noma endaweni ye- Camino de Santiago , udinga ukuyiqeqesha.
Uma uhlala ezindaweni eziphansi, njengezinga eliseduze nolwandle, umzimba wakho usetshenziselwa ukuhlushwa okuphakeme kwe-oxygen emoyeni ophefumulayo.
Njengoba ukhuphuka phezulu, umoya unomoya ophansi futhi kufanele uthathe ukuphefumula okujulile nokuphindaphindiwe ukuze uthole isilinganiso esifanayo so-oxygen. Ungazitholela ukuphefumula emphakathini ophakeme kuze kube yilapho ubhala khona.
Uma uhlala endaweni ehlala phansi lapho ungalokothi uhambe ukhuphuke futhi ukhuphuke, uzoba nobunzima namagquma njengoba imizimba yakho ingasetshenzisiwe kubo. Basebenza ngokuhlukile ekukhuphukeni nasehla, futhi uzothola ukuphefumula kakhudlwana lapho ukhuphuka noma ngabe usezingeni eliphezulu.
Ukulungiselela Ukuhamba Ngezindlela Eziphakeme
1. I-Posture: Isinyathelo sokuqala ukuqeqesha ngezisekelo - ukusebenza ngendlela efanele yokuhamba nokuhamba ifomu ukuvula isifuba sakho ukuze uphefumule kahle. Ukuhamba ngokuzingela amahlombe, ukubheka emhlabathini noma amafoni ethu omakhalekhukhwini imikhuba emibi ongase uhambe nayo ngezinga eliphansi nelwandle. Kodwa emagqumeni nangomoya omncane, udinga ukuhleleka okuhle ukuze ukwazi ukwandisa isifuba sakho ngokuphefumula okugcwele.
2. Ukuphefumula: Yenza ukuzikhandla ukuthatha ukuphefumula okujulile, okugcwele . Uma ungahlali endaweni ephakeme, kungenzeka ukuthi ubalekela ukuphefumula okungafani kahle. Ngokusebenzisa ukuphefumula okugcwele, okuphelele uzobe ulungele ukuphefumula kanzima lapho ukhuphuka futhi lapho uphakeme kakhulu.
3. Engeza izintaba: Okulandelayo, engeza amagquma ekusebenzeni kwakho kokuhamba.
Awudingi intaba enkulu, ungasebenzisa i-driveways enamathanga, ngaphezulu noma ngisho nezindawo zokupaka (ngokuqapha ukuphepha ngezinyawo, yebo!). Sebenzisa amagquma noma izingxenye zamagquma ukuhamba okuhamba kwesikhathi sokuhamba - ukugibela imizuzu embalwa, bese wehla, ukhuphuke futhi, wehla, uphindze kulo lonke ukuqeqeshwa kwakho. Isikhathi sokuqeqesha namagquma sizosiza ukuthuthukisa ukuqina komzimba kanye nemisipha oyodinga ukuhamba kwakho okuphakeme, ukuhamba phezulu.
4. Izindleko zezintaba : Uma ungenayo intaba ungakwazi ukuhamba ngokuphepha uphansi, sebenzisa i- rollreader bese uncike ekwakheni imisipha yokukhuphuka. Uma kunokwenzeka, sebenzisa i-treadmill ene-feature decline ngakho-ke futhi uyakha imisipha yakho ephansi. Izitebhisi aziyona indawo ephelele yokukhuphuka kwezinyathelo zisebenzisa inhlanganisela yemisipha ehlukile kunezintaba ezihamba phambili. Kodwa uma ungenalo igquma noma isiteji sokunyathela, sebenzisa izitebhisi ukukhuphuka ukuze wakhe imisipha yokukhuphuka.
5. Funda okuhle ekukhuphukeni nasezingeni eliphansi lokuhamba.
6. Ukuphumula nokuzinzile ezintabeni: Ukuqothula kwezintaba kubhekwa njengokusebenza kanzima, ngakho akufanele kuhlanganiswe nokuqeqeshwa isikhathi eside noma kwenziwe ngesivinini. Hamba ngokushesha njengoba ukwazi ukulondoloza ngaphandle kokuma ukuze ubambe umoya wakho.
Qala ngemisebenzi emizuzu engu-15 ukuya kwangu-20 yamagquma ngemuva kokufudumala, futhi wakhe isikhathi sakho emaminithini angu-30 kuya ku-45.
7. Yakha imfanelo yakho ye-aerobic: Ngezehlakalo eziphakeme kakhulu, sebenzela ekuthuthukiseni indlela umzimba wakho usebenzisa ngayo i-oksijeni ngokwakha imfanelo yakho ye-aerobic. Yenza umsebenzi wokuhamba ngezinyawo noma i- anaerobic umzila wokuhamba ngokuhamba kabili ngeviki ukujwayela ukuphefumula kanzima nokuthuthukisa ukusetshenziswa komzimba wakho oksijini. Lokhu kusebenza kuzokuyisa endaweni lapho uphefumula kanzima futhi ugijima.
8. Ukunciphisa i-Altitude Ngaphambi Kokuhamba: Indlela yendabuko yokunciphisa i-intanethi ukukhulisa kancane kancane ukuphakama kwakho ngezinsuku ezimbalwa.
Lokho kungase kusebenze uhambo lomgwaqo. Uma uya ngqo endaweni ephakeme yokuphakama, hlela ukuhamba kancane futhi uthathe kalula ezinsukwini ezimbalwa zokuqala. Uma uzohamba nge-marathon noma i-marathon noma uqale ukuhamba ibanga elide, fika ngesonto ekuqaleni kokuphakama ukuze umzimba wakho ungenelele.
9. I-Polk Poles: Uma uzosebenzisa izingodo zokuhamba ngezinyawo, funda ukuthi ungayisebenzisa kanjani umphumela omuhle.