Akukho ukushaya okuhamba isikhathi eside, uhambo olude. Ukuhamba okuhamba ibanga kuzokuthatha imizuzu engama-75 noma ngaphezulu ukuqedela. Yenziwe ngezinga elilinganiselayo kanye nezinga elilinganiselayo lokuzikhandla ukuze uqhubeke uye, futhi uya.
Izinzuzo
Ukuhamba okuhamba ibanga kwenza ukukhuthazela nokushisa ama-calorie. Iqeqesha ngokwengqondo nangokomzimba ukuhamba isikhathi eside.
Uma uqeqesha umcimbi omude, kufanele ukhiphe i- mileage yakho ngokuhamba phambili ngebanga elilodwa ngeviki. Uma uqeqesha ukuhamba okuncintisana no-5K noma u-10K, kufanele udlule ibanga lomcimbi ngamamayela noma amabili kude nokuqeqeshwa.
Nini Ukwenza Umsebenzi Wokuhamba Ngebanga
Kufanele wenze ukuhamba okuhamba ibanga kanye ngesonto ukufaneleka noma lapho uqeqesho lokuhamba ibanga elide. Uma uqeqesha ukuhamba ngezinsuku eziningi kufanele wenze izinsuku ezimbili zokuhamba emuva emuva kwesonto ngalinye. Uma uqeqesha umcimbi njengemarathon noma i-marathon, ungase ufune ukwenza lo msebenzi ngesikhathi esifanayo ozohamba ngaso. Ngaleyo ndlela ukuqeqeshwa kwakho kuyoba okucacile nakakhulu.
Indlela Yokwenza Ukusebenza Okukude Kokuhamba
- Qala ngezinga elilula lemaminithi angu-5 kuya kwangu-10.
- Ngokuzikhethela, yimisa futhi wenze isimiso esilula futhi sishintshashintshayo imizuzu emihlanu.
- Qalisa ukuhamba kwakho ngesivinini esenza isilinganiso senhliziyo yakho sibe ngamaphesenti angama-65 kuya kwangu-80 wezinga eliphezulu lenhliziyo yakho (MHR). Izinga lezinga lokuzivocavoca elibonakalayo phakathi kokukwazi ukukhuluma emisho ukuze ukwazi ukukhuluma kuphela emishweni emifushane. Lokhu kufanele kube ijubane elikhululekile.
- Hamba ngamamayela angu-5 kuya kwangu-10. Ungase uhambe isikhathi eside uma uye wakha ukukhuthazela kwakho futhi uqeqesha i-half-marathon noma i-marathon.
- Qaphela ukuhamba kwakho kokuhamba kanye namasu. Ungase ufune ukuzicabangela ukuyihlola yonke isigamu sehora noma nini uma uphuza. Kulula ukuvumela ukuma nokufomula kwakho kuphephe isikhathi sokuhamba isikhathi eside.
- Abanye abahambahambayo bathanda ukwenza ezinye izindlela zokulula nokuguquguquka lapho beka ukusebenzisa indlu yokudlela noma baphuze. Lokhu kungasiza ukukhulula ezinye zezinkinga, kodwa zigcine zithobile.
- Ngokuzikhethela, phelela ngemaminithi ama-5 wokulula kahle nokuzivumelanisa nezimo.
Ukunyakaza, ukudlala, kanye neGear for Walk Walk
Uma usuhamba isikhathi esingaphezu kwehora, udinga ukuhlela ukuqinisekisa ukuthi ngeke uphelelwe amanzi futhi ungadinga isidlo ukuze ugcine amandla akho ephakeme.
- Ukuphuza Amanzi Nezemidlalo : Qiniseka ukuthi uyakwazi ukuphuza indebe yamanzi kanye / noma isiphuzo semidlalo njalo imizuzu engu-20. Kungadingeka ukuthi uphathe amanzi nawe. Kuyafaneleka ukushintshela kwisiphuzo sezemidlalo uma uhamba amahora angaphezu kwamahora amabili, ikakhulu uma ujeziswa.
- Ukunyakaza okuhambayo: Uma uhamba isikhathi esingaphezulu kwehora, ungadinga isidlo sokuhamba. Khetha okulula ukuthatha futhi kulula ukuhlafuna nokugwinya ngenkathi uhamba. Imigoqo yamandla, ama-gel energy, ukuxuba umzila, nezithelo yizinto ezingenakuzenza ukuletha.
- Okufanele ugqoke: Ekuhambeni okude, uzofuna ukugqoka izingubo zezemidlalo. Isimo sezulu singase sihluke kakhulu ekupheleni kokuhamba kwakho kunasekuqaleni, ngakho-ke uzofuna ukugqoka emigqeni bese ulungele imvula nezinye izakhi. Kungase kudingeke ukuthi ugqoke iphakethe elikhanyayo ukuze ubeke izendlalelo zakho futhi uthwale amanzi akho futhi ungadli.
- Izicathulo : Kufanele ugqoke izicathulo zokuhamba, izicathulo ezigijima, noma izicathulo ezihamba kancane. Izicathulo zakho zizodinga ukwakheka okunye futhi ukugibela ukuhamba okude ukunciphisa ukukhathala kwezinyawo, kodwa kufanele kushintshwe. Njengoba izinyawo zakho zivule ngenkathi zihamba, ungase udinge ukugqoka izicathulo ezingamakhulu amahlanu amakhulu kunokujwayelekile ukwenza lokhu.
- Ukuvinjelwa kwe-Blister kanye ne-Chafing : Uma ungakaze ube ne-blister, ungase umangale uma ikhula njengoba i-mileage yakho ende ikhula. Ama-blister kungenzeka ukuthi izinyawo zakho zizojuluka futhi zihlunga ngezicathulo zakho isikhathi eside. Uzofuna ukubona ukuthi yiluphi uhlobo lokulungiselela kwe-blister olwenzela wena. Qala ngokugqoka amasokisi wokuthunga ukugcina izinyawo zakho zimile isikhathi eside. Bese ucabanga ngokusebenzisa amakhemikhali ukunciphisa ukuqubuzana . Ungase futhi udinga labo ukuvimbela ukushaywa okubuhlungu,