Isikhathi sokucubungula ukuhamba kwakho ukuze usebenzise kakhulu entwasahlobo. Ngezinsuku ezinde nesimo sezulu esifudumele esiseduze ekhoneni, lungele ukwenza okungcono kakhulu.
Tune Up Gear yakho Yokuhamba Nezingubo
Uzodinga izendwangu zokugqoka ezikhanyayo entwasahlobo. Uma ungumuntu omusha wokuhamba, lokhu kuyithuba lakho lokuthenga izinto ezimfishane nezikhwama ezilula. Uma ungumuntu ohamba phambili, isikhathi sokukhipha izambatho zokuvuthwa kwasehlobo nasehlobo futhi uhlole ukuze ubone ukuthi iziphi izidingo ezithathwe esikhundleni.
- Ingabe intwasahlobo yakho yokuhamba izingubo kusukela ngonyaka odlule isasebenza? Mhlawumbe kukhona okungaphansi kwakho manje.
- Hlangana nesiko elihle lokuhlanza entwasahlobo kanye nokuhlelwa kabusha - thola indawo evelele yokuhamba kwakho, izicathulo kanye negesi ukuze ukwazi ukulungele ukuhamba noma kunini.
- Izihloko: Izindwangu zokugaya izithukuthuku zihlala zikhululekile esimweni sezulu esishisayo.
- Isikhwama esilula noma i-visor: Izinja zingagcina ilanga likhanye ikhanda lakho futhi lingaboni emehlweni akho.
- Ibhodi yezemidlalo : Ingabe i- bra yakho yezemidlalo yamanje iwenza umsebenzi?
- Amashothikhathi : Isikhathi sokuvumela imilenze yakho ikhishwe emoyeni. Ngakhetha izindwangu zokumisa ngokushesha.
Ubukhulu be-Women's Walking Shorts - Amasokisi: Ingabe agqoke, yisikhathi samanye amabhangqa amasha? Cabanga nangezikhwama zesisindo ehlobo uma ujwayele ukugqoka uboya noma amasokisi alukhulu.
Okukhethwa Okuphezulu Kwamasokisi Wokuhamba - Izinsizakalo: mangaki amama ozibeke kulo mbhangqwana? Uma ungaphezu kwamamayela angama-300, sekuyisikhathi sokuthenga enye idijithali ukushintshanisa ne-pair yakho yamanje. Susa umhlalaphansi we-pair elidala ngamamayela angu-500.
Ukukhetha Okuphezulu Izikwele Zokuhamba
- Amathwali Amanzi: Qinisekisa ukuthi unomthutha wamanzi afakwe kugijimi lakho lokuhamba njengoba izinga lokushisa liqala ukukhuphuka.
Ukukhethwa Okuphezulu Kwama-Waistpacks Emanzi Amanzi - Okuvamile: Amahlaya ka- Ephreli akufanele akugcine endlini. Qagela ukuthi yini - ngeke uncibilike! Gcina isambulela kanye ne-poncho yemvula noma ijaji elingenawo amanzi.
Gear for Walking in the Rain
Ukuhamba kwe-Spring: Tune-Up Imisipha Yakho
Ngokulindela ihlobo namashothikhathi kanye namashukela, sekuyisikhathi sokusebenza ngezwi le-muscle ngaphandle kwemisipha eyakhiwe ngokuhamba. Njengobhonasi, lezi zinhlanzi zizoshisa amakholori amaningi (ngisho nokuphumula). Imisipha eyisikhombisa, ngisho noma ukhuluphele ngokweqile, izothuthukisa indlela obukeka ngayo nokuzizwa.
Kufanele Uvame Kanjani Ukuqinisa Ukuqeqeshwa?
Sebenza eminye imizimba yezintuthwane zakho ezingezona ukuhamba nsuku zonke.
Lokhu kungenziwa ngemuva kokuhamba kwakho ngemaminithi ambalwa nje. Gcina kwezinye izimbongolo ezikhanyayo noma ama-bands elastic ukuze ungeze ukuphikiswa, noma nje uphakamise amathini athile ahlanganiswe ithawula (i-pint iyi-pounds, i-quart ngamakhilogremu angu-2, i-gallon ingamakhilogremu angu-8).
Ukusebenza kwezingubo zakho
Uma uhamba ngempilo noma uhamba ngempilo, imilenze yakho ikhonjiswa kodwa ungase ufune ukubandakanya okunye okuzokwakha amaqembu omzimba aphikisayo emilenzeni yakho. Ukugibela ibhayisikili, ukugibela izitebhisi, nokwengeza amanye amagquma ekuhambeni kwakho kuzokwenza lokhu. Noma, ungase ufune ukusebenzisa ezinye izivivinyo ezithile.
- I-Lower Body Blast : isebenza nge-quads, ama-hamstrings, nama-buttocks.
Ukusebenza komzimba wakho ophezulu
Izingalo zakho nomzimba ophezulu akutholaki ukuqeqeshwa okuningi ekuhambeni, nakuba ukusebenzisa izikhali ezinamandla ngesikhathi sokuhamba kungakunika ithoni. Kodwa kungcono ukuchitha amaminithi ambalwa owengeziwe ngemuva kokuhamba kwakho ngezinsimbi ezilula ukuzwakala izingalo zakho.
I-Ab Workout ye-Core Yakho
Imisipha yomzimba eqinile ibalulekile ekuhambeni okuhle kokuhamba. I-sit-ups ne-crunches ingakha lezi musipha.
Ukuhamba kwe-Spring: Tune-up Izinhloso zakho
Isikhathi sokuphinda uhlole imigomo yakho. Kungenzeka ukuthi uqale lokhu kubusika ukubeka umgomo ukuze ukwazi ukuhamba ngamamayela noma amabili, futhi manje kuyisiphepho. Noma kungenzeka ukuthi uqale ngomgomo ophakeme wokwenza i-marathon, kodwa manje ukholelwa ukuthi awukwazi ukufinyelela. Isikhathi sokusetha imigomo emisha, engokoqobo.
Okubalulekile komgomo omuhle wokuzikhandla yilokhu:
- Okuyiqiniso: Umgomo kufanele ube inselele, kodwa ufezeke ngokuphumelelayo. Ungabeki ukubuka okuphansi kakhulu, kodwa futhi ungazilungiseleli ukuhluleka.
- Ukulinganisa: Umgomo wakho kufanele ushiwo ngendlela engalinganiswa. Mangaki amamayela ngesonto? Mangaki amakhilogremu noma amasentimitha ukulahlekelwa? Iyiphi isikhathi sebanga le-10K? Ukuqeda i-marathon ngaluphi usuku?
- Kuthiwe: Hlela izinsuku ozothola ngayo imigomo nemigomo ephakathi endleleni.
- Kubhalwe phansi: Umgomo wakho kufanele wenziwe ukhonkolo ukuze ubuyekeze.
- Landelela intuthuko yakho: Gcina umgomo wakho ebusweni bese ubona ukuthi yiziphi izinyathelo ozenzayo ekufezeni.
- Gubha impumelelo: Endleleni lapho ufinyelela emigqumeni entsha, sekuyisikhathi sokugubha. Futhi uma ufeza imigomo yakho jikelele, ungagodli - zivuze ngokwakho.
Amathuluzi Wokusetha Izinjongo Zokuhamba
Ukuhamba kwe-Spring: Tune-Up Izindlela Zokudla Nokudla
Amaholidi kanye nesimo sezulu esibucayi ebusika ngokuvamile kufaka amakhilogremu angafuneki. I-Spring inikeza izinhlobo ezihlukahlukene zezithelo nemifino kanye namahora amaningi okukhanya kwelanga. Isikhathi sokuphinda uhlole ukudla kwakho ukuze ubone ukuthi udla kahle yini impilo nempilo.
- Imifino Eminye Nezithelo: Hamba umzila wokukhiqiza bese uzama okuthile okusha ngesonto ngalinye. Ucwaningo lukholelwa ukuthi okungahambi kahle nokudla kwaseMelika ukuthi akudli ezihlukahlukene ezihlukahlukene. Yenza imifino nemifino emisha yakho entwasahlobo.
- Yidla ukudla okunebalabala: kunezinhlanganisela ezinempilo eningi ngamaphilisi obomvu kakhulu, utamatisi, njll kunokuba ulethisi leqhwa.
- Yidla Ukudla Okungokoqobo: Izinkampani zokudla zezempilo ziye zaqala ukuhlukanisa izimboni ezinhle kakhulu zokudla okunomsoco kakade ekudleni kwethu. Ungaphuthelwa - udle ukudla kwangempela kunokuba uthathe iphilisi.
- Zama iviki njenge-Vegetarian: Lokhu akuyona indlela yokudla ye-fad, kuyindlela yokuphila ongakuthola ujabulele.
- Yenza up izinkinobho zakho: Toss the candy kanye chips futhi babe izithelo for sweet yakho snack kanye izaqathe kanye isilimo esidliwayo esinamagatsha anamanzi for ukudlala zakho eziphuthumayo.
- Imikhosi yasebusuku : Hlalani kusihlwa ngetiye le-herbal esikhundleni sesiphuzo sokuphuza utshwala noma i-dessert elimnandi.
- Gcina idayari yokudla : Wonder lapho amapounds avela khona? Bhala phansi konke odlayo usuku nosuku. Qiniseka. Kumele ukwazi ukubona ezinye zezindlela zokudla ezinkingeni-ezikhulu kakhulu ezingxenyeni eziningi, okunamakholori amaningi aphezulu okudliwayo noma ama-dessert, njll.
- Umlayezo we-Broccoli: Funa lo mkhiqizo olula emnyangweni wakho wokukhiqiza noma uzenze ngokwakho ngokukhipha noma ukugawula iziqu ze-broccoli. Engeza inkomishi yesiqingatha kwendebe kumsizi we-spaghetti, ugxume i-fry, i-casseroles, noma uboshwe ngokuyixuba ngama-mayonnaise amafutha aphansi. Umthombo omuhle we-fibre namavithamini ngaphandle kokunambitheka okubabayo.
Okuningi: Izinkombandlela Zokudla - Yini Okudlayo, Okungadli Ukudla
Izihloko ezihlobene
- Indlela Yokuhamba Ukulawula Isisindo
- Ukudla okunomsoco
- Ukulahlekelwa kwesisindo