Indlela Yokuhamba
Ingabe uhamba ngokuqondile? Ungase ungacabangi kakhulu kulowo mbuzo uze uqale ukuhamba ngempilo yakho, ukulahlekelwa isisindo, noma ukuqeqeshwa komcimbi noma uhambo. Ungathuthukisa ifomu lakho ukuze uhambe ngamandla, isivinini, nokusebenza kahle. Futhi izinhlelo zokuqeqesha zingakusiza ukukuqondisa emiphumeleni yakho engcono kakhulu.
Okuyisisekelo
Hlala ebhentshini bese ubukela abantu abenza ukuhamba kwabo kwansuku zonke. Uzobona izitayela ezihlukahlukene, futhi ezimweni eziningi, azisebenzi kahle.
Kungakhathaliseki ukuthi umgomo wakho uwukuphi, udinga ukuhamba ngokuhamba okuhle, isinyathelo sezinyawo, ukulinganisa, nokusebenza kwekhono eliphumelelayo- izinyathelo ezine zokuhamba ngezinqubo ezinhle zokuhamba .
Uma uqonda lezi zisekelo, ungabheka ngokwengeziwe amasu akho nemikhuba futhi ugweme amaphutha angu-10 avamile okuhamba . Uma usebenzisa i-treadmill, uzofuna ukugwema lawa amaphutha okuhamba ngezinyawo .
Ungafunda futhi ukuhamba ngezimo ezahlukene.
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Indlela Yokuqala Ukuhamba Ukulahlekelwa Isisindo
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Amathiphu wezeMpilo nokuPhepha okuMakethe eMbukisweni Wokuthula
Funda ukuthi ungahamba kanjani ekukhuphukeni noma ukuhamba kanjani . Funda ukuthi ujabulele kanjani (noma ukhuthazele kangcono) uhamba emvula , uhamba emoyeni abandayo , futhi uhamba ngokushisa .
Izinhlelo Zokuqeqesha Ezempilo
Ingabe ufuna nje ukuqala ukuhamba noma nje ukwakha ijubane lakho? Nanka amapulani ayisisekelo oyokukhomba endleleni efanele:
- Ukuhamba kwabaqalayo : Qala lapha uma ungazange usebenzise umzimba futhi ufuna ukuqala ukuhamba. Izokwakha isikhathi sakho sokuhamba kusuka ku-zero kuya kumaminithi angu-30. Funda ifomu elihle endleleni yakho ukuze uhlangabezane nezincomo zezempilo eziyisisekelo zomsebenzi wansuku zonke. Ukuze uthole isakhiwo esengeziwe, sebenzisa uhlelo lokuhamba lokuqala lokuqalisa okusheshayo lwezinsuku ezingu-30 . Lezi zinhlelo zifanelekile kulabo abadinga ukuhamba ukuze banciphise izingozi zabo zempilo kanye nabaqalayo abahamba ngezinyawo ngenhloso yokulahlekelwa isisindo.
- Indlela Yokuhamba Ngokushesha : Funda ukuhamba ngokushesha usebenzisa ifomu elihle ukuze ukwazi ukufinyelela ijubane elihamba phambili lokunconywa kunconywa ukunciphisa izingozi zempilo. Ngaphandle kwe-mechanics ye-stride esebenzayo, ungakha isivinini ngesimiso sokuhamba sokuhamba okusheshayo okuqinisa amandla nokuqina kwe-aerobic.
- Ukusebenzisa i-Poling Walking : Bheka ukuthi ungasebenzisa kanjani amaphuzu okuhamba ngempilo ukushisa ama-khalori amaningi kunoma isiphi isivinini. Ungafunda indlela yokuhamba ye-Nordic ehamba ngamapolisi okudinga izigxobo ezinesigqoko noma i-strap enamathiselwe noma ungafunda isistimu ye - Exerstrider engasetshenziswa nanoma yiziphi izibonda. Uma unolwazi olunokuhamba ngokuhamba kwe-Nordic, ungahle ufune ukuqeqesha umncintiswano we-Nordic wokuhamba .
- Isiteleka sokuhamba nge-Treadmill sokulahlekelwa kwesisindo : Sebenzisa lolu hlelo ukushisa amakholori ku-treadmill usebenzisa okuhlukahlukene kokusebenza.
Izinhlanga Nemicimbi
Nguyiphi ibanga oqeqesha ukuhamba? Sebenzisa isimiso sokusebenza sokuhamba okuzokuthola emgqeni wokugcina ngaphandle kwesikhathi. Kungakhathaliseki ukuthi uqeqesha ibanga elincane noma ibanga elide, ukwakha isikhathi sakho sokuhamba kancane kuyisihluthulelo.
Y noma angase aqale ukucabanga ukuthi angeke akwenze. Kodwa ngokusebenza okungaguquki okwenyuka kancane kancane ibanga lakho, uzomangala ukuthi ungahamba kangakanani.
- 5K Hamba : Le ibanga elingamakhilomitha angu-3.1 lidume kakhulu ekuthandweni nasekuzijabuliseni. Kuyinto ihora noma ngaphansi kokuhamba.
- 10K Hamba : Ibanga elingamakhilomitha angu-6.2 lithatha abahamba ngezinyawo amahora angu-90 kuya emahoreni amabili. Ibanga elidumile lokuhamba nge-volkssport nokuhamba okujabulisayo okuhamba ngezinyawo.
- I-Half Marathon Hamba : I-marathon yamakhilomitha angu-13.1 (21km) iyinselele enkulu kumuntu ohambahambayo. Ama-marathon amaningi ayi-half ahamba ngezinyawo uma ungaqeda amahora amane noma ngaphansi. Uzodinga izinyanga ezintathu kuya kwezine ukuze uthuthuke kancane kancane futhi uthinte izinyawo zakho.
- I-Marathon Hamba : Awudingi ukugijima ukuze ufinyelele emgqeni we-marathon wamamitha angu-42 wamamitha-42. Kodwa uzodinga ukuchitha izinyanga ezinhlanu noma ukuqeqeshwa okwengeziwe. Uzodinga ukucabangela okhethekile kwamandla okudla okunamandla, i-hydration, ukuvimbela amabhulashi, izicathulo kanye negesi ngaphezu kwesikhathi sokuqeqesha.
- Ukuncintisana : I-coursewalking yendlela yama-Olympic yindlela ecacile eholela ekujikelezeni kwe-hip kanye nokuvinjisisa okusheshayo. Nakhu okuyisisekelo ukuqonda ukuthi kwenziwa kanjani. Uma uhlela ukufunda u-racewalk, kubalulekile ukuthola umqeqeshi wendawo ongakwazi ukuqinisekisa ukuthi unesimo esifanele. Uma usufunda, ungaqala ukuwina izinhlanga zakwa-racewalk, noma uqale ukushaya abagijimi abaningi emidlalweni yendawo ejabulisayo.
Ukuhamba Kwezinsuku Eziningi Nokuhamba
Uma ufuna ukuhamba ibanga elide usuku ngalunye ngezinsuku ezimbili noma ngaphezulu, kuzodingeka uqaphele ukuvimbela amabhuleki nokugcina i-hydration emihle kanye nokudla okunomsoco. Kubalulekile ukuchitha isikhathi kusengaphambili ukuqeqeshwa, ngakho uqinisa izinyawo zakho, ukwakha ukukhuthazela, futhi wazi ukuthi izicathulo kanye gear izosebenza kangcono.
- I-Camino de Santiago : Uma uzohamba umzila we-pilgrim ngeSpain, kubalulekile ukuthi ulungiselele amagquma, izinsuku ezihamba phambili ezinamamayela angu-13 noma ngaphezulu, futhi uthwala isikhwama. Uma ufuna ukwazisa uhambo nokunciphisa noma yikuphi ukuhlukumeza, sebenzisa lolu hlelo lokuqeqesha.
- Izintaba ne-Altitude High : Lezi zici ezimbili zibonakala zihamba ndawonye ukuze zithathe umoya wakho. Uma uhlela ukuhamba noma ukuhamba phezulu, nansi indlela yokulungisa.
- I-Avon 39 Walk : Lezi zihamba zinikeza umqhudelwano wesiqingatha ngezinsuku ezimbili noma i-marathon ngosuku lokuqala lwesigamu kanye nengxenye yomzuzu wesigamu ngosuku lwesibili. Ngaphezu kwalokho, uhlala ekamu ebusuku. Nazi izinhlelo zokuqeqesha ezihlukahlukene.
- USusan G. Komen-Usuku lwama-3 lwe-Walk Cure : Uzodinga ukuqeqesha ukuhamba cishe ngamamayela angu-20 ngosuku ngezinsuku ezintathu futhi ubambe ebusuku ebusuku. Nansi indlela yokulungisa.
- I-Goofy, i-Dopey neyinye iMarathon / Half Race Back-to-Back : Sebenzisa lolu hlelo lokuqeqesha ukuze ulungiselele izinselelo zemidlalo ye-marathon kanye nengxenye ye-marathon.
- I-back-back Back Half Marathon : Sebenzisa le plan for izenzakalo lapho uzobe uhamba ngezinsuku ezimbili noma ngaphezulu isigamu marathon ngokulandelana.
Ukuthola iqembu loQeqesho noma lokuQeqesha
Ungathuthukisa ifomu lakho lokuhamba ngokuhamba phambili ngokuthola umqeqeshi ukukugcina futhi akunike izibonisi. Kunzima ukuzibonela ukuthi yini okungenzeka ukuthi uyenza ngokungalungile.
Funa amaqembu okuqeqesha ezitolo zakho zendawo, okuvame ukwamukela abahambahambayo. Futhi, sesha amaqembu we-Meetup angakini ukuze uthole abahambahambayo futhi ungathola ezinye eziholwa ngumqeqeshi wokuhamba. I-LinkedIn iyindawo enhle yokucinga umqeqeshi wokuhamba, umqeqeshi we-racewalking, noma umqeqeshi we-Nordic wokuhamba.
I-Marathon ne Half Marathon Coaching and Training Groups : Kukhona izikhathi eziningi amaqembu okuqeqeshwa kwendawo atholakalayo. Zihlanganisa izifundo ezenzweni kanye nokuqeqesha. Ngisho noma ungahle uhlele ibanga, la maqembu angaba yindlela enhle yokuxhumana nomqeqeshi ohambahambayo.
Izwi elivela
Uthathe isinyathelo sokuqala nje ngokufuna izifundo zokuhamba kangcono. Ukuqaphela ngokwengeziwe ukuma kwakho kanye namasu kuzokusiza ujabulele ukuhamba kwakho nokuqinisa ukusebenza kwakho. Uzobe ulungele ukujoyina izenzakalo ezimnandi zokuhamba futhi uqale ukuqoqa izindleko zokuphetha kanye nemikhakha yomjaho ngaphandle kwesikhathi!
> Umthombo:
> Iziqondiso zomsebenzi zomzimba we-2008 kubantu baseMelika: Yiba nomthelela, unempilo futhi ujabule . Washington, DC: US Dept of Health and Human Services; NgoDisemba 11, 2008.