Thuthukisa isivinini sakho sokuhamba esijwayelekile ukuze uthole izinzuzo ezingaphezulu zezempilo
Ukuhamba ngokukhululekile kungukuzivocavoca umzimba futhi kunezinzuzo eziningi zokuqina nokunciphisa izingozi zempilo kunokuhamba ngesivinini esincane. Ukuthi kufanele uhambe ngokushesha kangakanani ukuze kuthathwe njengokuhamba okusheshayo kuncike ezingeni lakho lokuzivocavoca. Funda ukuthi ungenzani ukuze uthuthukise izinyathelo zakho zokuhamba ukuze ukwazi ukukhulisa isivinini sakho sokuhamba esivamile.
Ukuhamba okusheshayo okuhambayo
Ukuhamba okusheshayo kuhamba ngamamitha angu-3.0 ngehora noma cishe amaminithi angu-20 ngehora elilodwa, okungaba ngamakhilomitha angu-5 ngehora noma imizuzu eyi-12 ngekhilomitha, ngokusho kwamaCenter for Disease Control and Prevention (CDC).
Ukuhamba okulula okulula okuhambayo kungaphezu kwemizuzu engama-20 ngehora elilodwa (kancane kancane kune-3.0 mph). Ukuhamba okusheshayo kungaphansi kwemaminithi angu-15 ngeyhilomitha (ngokushesha kune-4.0 mph).
Uma usuvele unezinga eliphezulu lokuzivocavoca, ungase ungabi endaweni engavamile yokuzivocavoca ngentambo engama-3.0 mph. Kuzofanele uhambe ngesivinini se-4.0 mph (imizuzu engu-15 ngehora) ukuphakamisa izinga lakho lenhliziyo ngokwanele.
Ungakwazi ukubala ijubane lakho lokuhamba ngemva kokulinganisa isikhathi okukuthatha ukuba uhambe amakhilomitha noma ikhilomitha. Ukuhamba nge-speedometers nezinhlelo zokusebenza ezisetshenziswa i-GPS noma isinyathelo se-cadence futhi zingasetshenziswa ukubonisa isivinini sakho sokuhamba.
Ukufeza Ukuzivocavoca Okulinganiselayo
Ukuhamba ngokukhululekile kubhekisela kokuzikhandla kwakho kunejubane lakho. Ukuzikhandla kubalwa ngesilinganiso senhliziyo yakho nokukala kokuphefumula. Ukuze ijubane lakho lokuhamba lihambe, udinga ukuphefumula kanzima kunokujwayelekile. Nakuba kufanele ukwazi ukukhuluma ngemisho egcwele, akufanele ukwazi ukucula.
I-intensity-intensity zone yichazwa yi-CDC njengama-50% kuya kuma-70 wamaphesenti wezinga eliphezulu lenhliziyo yakho , elihluka ngobudala. Indlela engcono kakhulu yokulinganisa ukuzamazama ukuthatha ukukala kwenhliziyo nokuhlola ishadi lesilinganiso senhliziyo .
Kukhona amathuluzi amaningi ongawasebenzisa ukuze uthole isilinganiso senhliziyo yakho ngesikhathi sokuvivinya umzimba, ngokuthatha ukuthatha ngesandla sakho ukusebenzisa uhlelo lokusebenza , ukuqapha kwe-pulse , ibhande lokuzivocavoca, i-smartwatch, noma isilonda sekhanda lokushaya inhliziyo senhliziyo .
Amaqembu wokufaneleka kanye nabaqaphi bezinga lokushaya inhliziyo kuzovame ukukhombisa indawo yakho yezinga lokushaya kwenhliziyo ngokuzenzakalelayo futhi kukunika amandla okugcina izinga lokuzikhandla elizokugcina kuleyo ndawo.
Ukusheshisa ukuhamba ngokukhululekile
Uma uthola ijubane lakho lokuhamba elivamile alifinyeleli ezingeni lokuhamba okusheshayo futhi ufuna ukusheshisa, ungasebenza kumasu akho wokuhamba ukwandisa ijubane lakho. Abantu abaningi bangakhuphula isivinini sabo sokuhamba ngokusebenzisa ukuhamba okuhle , ukuhamba , nokuhamba kwesandla . Ukugqoka izicathulo zezemidlalo nezigqoko ezivumela ukunyakaza kwamahhala kuzokusiza futhi ukusheshisa.
Uma uthola izindlela zokuhamba ngokushesha, ungalindela ukubona ukuphakama kuka-0.5 kuya ku-1 mph bese uthatha imizuzu emibili kuya kwemibili isikhathi sakho ukuhamba amakhilomitha. Umqeqeshi wokuhamba uJudy Heller uthi uvame ukubona abahambahamba bekhulisa ijubane labo nangemva kokuba abakhombise izindlela ezinhle zokuhamba.
Inqubo ehamba phambili yokuhamba usebenzisa ukunyakaza kwesandla futhi inqwaba enamandla ingakhuphula izinga lokushaya kwenhliziyo yakho endaweni elinganiselayo. Kodwa uma ulungele kahle, ngeke ukwazi ukuhamba ngokusheshisa ukuphakamisa izinga lenhliziyo yakho endaweni engalingani kakhulu. Kuzodingeka ushintshele ukuthi usebenze noma usebenzise inqubo ye-racewalking .
Izindlela Zokuhamba Zokuhamba Ngokushesha
Kungase kudingeke ukuthi unciphise ekuqaleni futhi uqinisekise ukuthi unesicingo esifanele esizokwenza ukwazi ukusheshisa nokuhamba ngokushesha.
Le nqubo ingahle ihlelwe phansi ibe yi-posture, ukunyakaza kwesandla, isinyathelo, kanye nesigaba. Nazi amaphuzu ayisihluthulelo ngamunye.
1. Ukuhamba I-Posture
- Vuka ngokuqondile, ngaphandle kokuvala emuva.
- Ungathembi phambili noma emuva.
- Gcina amehlo akho phambili futhi ungabheke phansi. Gxila ngamamitha angu-20 ngaphambili.
- Inhloko yakho kufanele ibe phezulu ngakho-ke izinyane lakho lifana nomhlabathi, ukunciphisa ubunzima entanyeni nasemhlane.
- Khumula umhlathi wakho ukuze ugweme ukungezwani entanyeni yakho.
- Shrug kanye bese uvumela amahlombe akho awe bese ephumula, ngamahlombe akho abuyele emuva.
- Suck esiswini sakho. Gcina imisipha yakho yesisu iqinile kodwa ingagcini ngokweqile.
- Tuck ngemuva kwakho ngokujikeleza izinkalo zakho phambili kancane. Lokhu kuzokuvimbela ukuthi ungagodli emuva.
- Ikhanda lakho kufanele lihlale lizinga njengoba uhamba, konke ukunyakaza kufanele kwenzeke kusukela emahlombe phansi.
2. Ukuhamba kwe-Arming Motion
- Bendza izingalo zakho ama-degree angu-90.
- Hambisa izingalo zakho ngokumelene nezinyawo zakho. Lapho unyawo lwakho lokunene luya phambili, ingalo yakho yangakwesokudla ibuyela emuva futhi ingalo yakho yesobunxele iya phambili.
- Ukunyakaza kwesandla sakho kufanele kube ikakhulukazi phambili nangemuva, hhayi ukuhambelana. Kumele futhi kube yizinga eliphezulu, ngaphandle kokufinyelela phezulu kwesifuba sakho lapho ingalo yakho ifika phambili.
- Kumele ugcine izingalo nezindlebe zakho eduze komzimba wakho kunokuba ukhombise ngaphandle.
- Emhlane, cabanga ngokufinyelela isikhwama esikhwameni sakho sangemuva. Ngenkathi ufuna ukuhlehliswa emuva okuhle, ungayiguquki futhi ugcine uzincike.
- Ungathwali lutho ngezandla zakho ngenkathi uhamba.
3. Ukuhamba ngezinyawo ukuhamba
- Bamba ngesithende sakho bese uhamba ngesinyathelo esithende esithende.
- Uma uthola ukuthi unyawo lwakho luwa phansi ngaphandle kokunyathela isinyathelo, kungenzeka ukuthi ugqoke izicathulo eziqinile. Shintshela kwizicathulo ezigijima eziguquguqukayo ngaphambili.
- Nikeza i-push-off enamandla ngomunwe wakho ekupheleni kwesiteleka sakho.
4. Ukuhamba okuhambayo
- Melana nesifiso sokwedlula isikhathi uma uzama ukuhamba ngokushesha. Uthola amandla esitelekeni sakho ngokusunduza ngezinyawo zakho zangemuva. Inyawo lakho langaphambili kufanele lisondele emzimbeni wakho. Qaphela futhi ubone ukuthi uhamba phambili ngonyawo lwakho phambi komzimba wakho.
- Kumele uhlose ukuthatha izinyathelo ezingaphezulu kwesilinganiso sakho somthamo wemvelo kunokuba ukwandise umkhawulo wakho. Yini okwehliswayo kufanele kube ekubekeni amandla amaningi ngemuva kwesigcawu sakho ngokugcina unyawo lwakho emhlabathini isikhathi eside ngokwanele ukunikeza i-push-off enamandla ngezinzwani zakho.
- Izindebe zakho kufanele zijikeleze ngokuhamba phambili kuya emuva, hhayi eceleni. Lokhu kuhamba kwe-hip kuzovela ngokwemvelo njengengxenye yesiteleka esihle bese uphuma.
Ukusebenza Okumangalisayo Okuhambayo
Hlanganisa izindlela zakho zokuhamba ezihamba phambili njengengxenye yokusebenza kwakho kokuhamba kwansuku zonke. Uma uqala ukushintsha indlela yakho, kufanele uthuthukise isikhathi sakho kancane kancane. Qala ngokuqinisekisa ukuthi uhamba kahle futhi uhamba ngendlela elula yokufudumala imizuzu emihlanu. Khona-ke ungakwazi ukujwayela amasu akho okuhamba imizuzu engu-10 ngaphambi kokuqala ukuhamba okulula.
Ungakwazi ukwakha isikhathi sakho usebenzisa indlela yakho entsha, ungeze imizuzu emihlanu ngesonto. Ungase uzwe ubuhlungu besisu noma ubuhlungu obunzima obukhulu uma uguqula inqubo yakho yokuhamba noma imodeli yejazi.
Uma ukwazi ukuhamba ngokushelela imizuzu engu-15 kuya kwezingu-30, ungasebenzisa izindlela zakho ezintsha zokuhamba ukuqinisa ukuqina nokuqinisekisa ukuthi uthola imizuzu eyi-150 yokunciphisa umzimba ngokuzivocavoca ngesonto ngalinye.
Izwi elivela
Unganciphisa izingozi zakho zempilo nokwakha imfanelo ngokuhamba okusheshayo. Ungakhathazeki kakhulu ngejubane lakho, njengoba kuyinkokhelo yakho yenhliziyo ukuthi inquma ukuthi ijubane lakho livulekile ngokwanele ukukukhuphula endaweni engavamile yokuzivocavoca. Uma uthola ukuthi awukwazi ukuthola izinga lakho lenhliziyo eliphezulu ngokwanele ngokuhamba, ungase udinge ukungeza izikhathi zokugijima noma ukushintshela ekugijimeni noma ngebhayisikili ukuze ungene endaweni efanele.
> Imithombo:
> Ukulinganisa Ukusebenza Komzimba Ukuqina. I-CDC Izikhungo Zokulawulwa Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.
> Umsebenzi womzimba kanye nezeMpilo. I-CDC Izikhungo Zokulawulwa Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.
> Isilinganiso senhliziyo esicacisiwe kanye nesilinganiso esiphezulu se-Heart Rate. I-CDC Izikhungo Zokulawulwa Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm.