Yakha Isivinini, Ukukhuthazela, Nokukwazi I-Aerobic
Uma usufunde inqubo ye-racewalking , ungayifaka ukusebenza ngokuhamba nokuhamba okuhambayo. Ngokushintsha ukuhamba kwakho kokuhamba, uzothuthukisa isivinini, uthuthukise umzimba wakho we-aerobic kanye ne-V02 max , futhi wakhe imisipha nokusebenza.
Imiphumela Yokuqeqesha Yokuncintisana
Ukuhamba ngezinyawo kusebenzisa amaqembu amaningi ama-muscle kunokuhamba okuvamile, okusho ukuthi unamandla okusebenza kakhulu lapho u-racewalking, ofana nokusebenza.
Kuyinto yomsebenzi omkhulu kakhulu lapho ukuhamba okusheshayo kungumsebenzi wokulinganisela. Inhliziyo yakho namaphaphu kuzosebenza kanzima.
Isihluthulelo sokusebenza komjaho we-racewalking akumele kudlule umkhawulo wakho we- lactate , okwenzekayo uma usebenza kanzima futhi isikhathi eside umzimba wakho wakha i-lactic acid emisipha. Lokhu kwenzeka uma usebenza ngamaphesenti angama-90 noma ngaphezulu kwesilinganiso senhliziyo yakho esiphezulu ngemaminithi angaphezu kwangu-50. Ngokwazi izinga lokushaya kwenhliziyo yakho nokusebenzisa umlingo wokushaya kwenhliziyo , ungaqiniseka ukuthi usebenza ngezinga elifanele lokusebenza okuhlukahlukene.
Ukuhlelwa kokuhlelwa komsebenzi wokuhlela
Lolu hlelo oluphakanyiswa masonto onke luphakanyiswa emtholampilo we-racewalk kaDave McGovern. Yenzelwe ukunciphisa zonke izici zendlela yakho yokugijima-ijubane, ukukhuthazela, kanye nokuzivocavoca kwe-aerobic. Nge-Workout ngayinye, qaphela ifomu lakho lokugijima kanye nokuma .
Usuku ngalunye lokusebenza kanzima lulandelwa usuku lokuphumula noma usuku lokuphumula ukuze umzimba wakho ube nesikhathi sokulungisa nokwakha imisipha emisha kanye nokunikezwa kwegazi okudingekayo ukuze ukondle lo muscle.
Ungashintsha le simiso njengendlela efanele yokuphila kwakho, kodwa zama ukushintsha izinsuku ezinzima nezinsuku ezilula.
- UMsombuluko: Usuku lokuphumula. Akukho ukuhamba okude kakhulu noma amandla.
- NgoLwesibili: Ukusebenza komnotho . Lena ukuqeqeshwa kwejubane. Njengobe uDave uthi, ukuze uhambe ngokushesha, udinga ukuhamba ngokushesha.
- NgoLwesithathu: Ukubuyiswa. Yenza kube lula ukuvumela umzimba wakho ukwakha izinhlelo ezintsha ze-muscle namandla.
- ULwesine: I- Threshold Workout . Lo msebenzi udala amandla akho we-aerobic futhi ikuthatha ube umkhawulo.
- ULwesihlanu: Ukubuyiswa
- NgoMgqibelo: Ukuzikhandla kwe-Threshold: Ungasebenzisa ukuqeqeshwa okufanayo kombuthano njengoLwesibili noma ukuguqula ngezikhathi ezithile ngokumelene nokusebenza okunamandla kombuso.
- NgeSonto: Umsebenzi Wokude . Lungiselela izinhlanga ezinde nalokhu kusebenza okude, okuphuthumayo.
Ama-Racewalking Drills
Lezi zinhlayiya zingenziwa ngesikhathi sokufudumala. Ekuqaleni, kufanele kwenziwe kancane kancane ukuthuthukisa ukunyakaza okulungile. Kamuva, zingenziwa ngesivinini esisheshayo. Qala okungenani imizuzu emihlanu yokuhamba kancane, bese wenza imishini yokugcina imizuzwana engu-30 kuya kwangu-40. Yenza ukuphindaphinda okuphindaphindiwe.
- Ukuguquka Kwamahlombe: Ngesikhathi uhamba, faka izandla zakho emahlombe akho ngezandla zakho ezingenhla ezingezansi futhi zihambisana nomhlabathi. Phendulela izingalo zakho ngesimo sokubuyela emuva.
- Imibuthano Yezempi: Ngesikhathi uhamba, ubambe ingalo eyodwa ngqo eceleni kwakho, ujikeleze enye emuva (njengokungathi emuva kokubhukuda). Zizwa isandiso esiphelele eceleni kohlangothi lwesibindi sokuzungeza.
- I-Cross-Hip: Ngesikhathi uhamba, hamba unyawo olulodwa phezu komugqa womzimba ngesinyathelo ngasinye. Khulisa i-hip flex yakho (twist) ngenkathi ugcina umzimba wakho ophansi uthulile.
- Namanje Umzimba Ophezulu : Bhonsa izingalo zakho ngamaphesenti angu-90. Bamba ingalo yakho engaphezulu ngakwesokunxele komzimba wakho, neziphambili zakho zihambisana nomunye nomunye. Racewalk ngezinqubo ezinhle njengoba ubamba izingalo zakho ncamashi.
- Isandiso semigqa yangemuva : I- Racewalk enesandiso eside ngemuva kwakho, ugcine unyawo lwakho lwangemuva emhlabathini isikhathi eside ngangokunokwenzeka. Faka isicelo esincane esilondoloze phambili. Gxila emlenzeni ongemuva bese ugoqa izinzwane ngaphambi kokuba unyawo luphume emhlabathini.
- Isinyathelo esisheshayo: Thatha izinyathelo ezimfushane kakhulu, ezihamba phambili ngokuhamba ngezinyawo nge-hip flex ebangeni elingama-20 kuya kwangu-30 wamamitha. Sebenza ekwandiseni inani lezinyathelo esikhathini esifushane.
Lezi zikhonkwane zashintshwa kusukela ekliniki ye-Ero Fit Northwest Racewalk nomqeqeshi uJudy Heller we-Wonders of Walking.