Amaqhinga ama-8 okufumana uninzi lwangaphandle ekubalekeni kwakho

Umxholo

• Inkulumbuso yengqondo yakho
• Gqibezela iFom yakho ngokuHamba okushukumayo
• Ileyibhile kwi-Eight Sneakers
• Hamba kunye nesizwe sakho esibonakalayo
• Dlala iiNgoma Ozithandayo
• Yenza ixesha lokuPhola
• Gcina umkhondo wenkqubela phambili yakho
• Musa ukweqa uQeqesho lwaMandla
• Uphengululo lwe

Njengoko amaqondo obushushu enyuka kwaye nelanga liphuma kwi-hibernation yalo yasebusika, unokuba urhawuzelelwa ukuthatha i-treadmill yakho yokuzilolonga ukuya ngaphandle kakhulu. Kodwa iijogu ezisecaleni kwendlela kunye neeparile zihlukile kakhulu kunaleyo ibhanti, ke indlela oyithathayo kuhambo lwakho lwangaphandle kufuneka ibonakalise oko.

Esona sizathu siphambili: Okukhona uqina umphezulu, kokukhona amandla asabelayo emhlabeni abe emakhulu, angamandla akhutshwa ngumhlaba ubuyela kumzimba odibane nawo. Oko kuthetha ukuba imiphezulu enjengekhonkrithi kunye nepavumente iya kubangela impendulo enkulu ibuyele kumalungu nakwimilenze yakho kunendlela yokufunxa amandla okunyathela. Oku akukwenzi ukuba usebenze nzima, kodwa kuya kukudinisa ngokukhawuleza kwaye kubangele uxinzelelo olukhulu kumalungu akho. Kwaye ngokungafaniyo nomatshini wokunyathela, obonelela ngokuhambelana kwinyathelo ngalinye, kuya kufuneka ujongane namatye, iindawo ezingalinganiyo, ukugcwala kwabantu, okanye imeko yemozulu engalunganga xa ubaleka ngaphandle, zonke ezo zinto zinokubangela ukuba ungabikho kwibhalansi okanye kufuneka utshintshe ukuhamba kwakho.

Oko kwathethi, kunamanyathelo amaninzi onokuwathatha ukuqinisekisa ukuba ukuphuma kwakho ngaphandle kuyimpumelelo. Apha, izibonelelo zabelana ngeengcebiso zazo eziphezulu zokubaleka kwangaphandle. (Eyeleleneyo: Isikhokelo sakho sokubaleka kwemozulu ebandayo)

Inkulumbuso yengqondo yakho

Imeko yokuhamba kwemali iqala ngesileyiti esingenanto, njengasimahla kwiziphazamiso kangangoko kunokwenzeka. “Ufuna ukukhululeka emzimbeni wakho phaya,” utshilo uKara Goucher, imbaleki yomgama kunye nowayesakuba yi-Olympian eqeqesha kwiindlela ezikufutshane nekhaya lakhe laseColorado. UGoucher ucebisa ukuba kuqhutywe kwakhona icandelo elifutshane elifanayo lendlela ukuze ihambelane nomhlaba ide ibe yindalo yesibini, emva koko uthathe olo kuzithemba kunye nenkumbulo yezihlunu ukuya kwiijaunts ezinde.

"Ukuphuma entlokweni yakho kwaye wonwabele ukubaleka, ndiyathanda ukuphinda ndiphindaphinde igama elinamandla okanye imantra njengoko ndiqala ukuhamba," utshilo. "Ilizwi lakho lamandla linokubakho okanye libe nesibindi. Ukuphindaphinda kuyakunceda ukuba ugqibe ngomsebenzi owenzileyo kwaye ucime ezinye izinto ezingapheliyo. ” (Awunakugqiba ukuba ubethe iindlela okanye indlela? Nanku umahluko phakathi kwezi ndlela zimbini zokubaleka.)

Gqibezela iFom yakho ngokuHamba okushukumayo

Endaweni yokucinga kakhulu ngobuchule bakho, zimisele ukuba ube lulwelo ngexesha lokubaleka kwakho ngaphandle. UAnick Lamar, umqeqeshi weNew York Road Runners uthi: Iijoni zakhe ezine ezenza iqhinga:

• Ukubamba idolo: faka idolo lasekhohlo esifubeni, emva koko ubambe, ume, kwaye ukhulule; thatha inyathelo, kwaye uphinde ngedolo lasekunene
• I-Quad yolula: buyisela iqatha lasekhohlo kwi-glute, emva koko ubambe, unqumame, kwaye ukhulule; thatha inyathelo, kwaye uphinde ngeqatha lasekunene
• Ukuhamba i-hamstring stretches: fikelela kwiinzwane zasekhohlo kunye nomlenze wasekhohlo wolulelwe ngokuthe tye, isithende sisemhlabeni, kunye nedolo lasekunene ligobile, uze ume kwaye uphinde umlenze wasekunene ngokuthe ngqo.
• Ukuhamba ngezithende-kwezinzwane: hamba phambili iinyawo ezingama-25 kwizithende, jika, emva koko ubuye umva ngeenyawo ezingama-25 kwiinzwane

“Ukuzifudumeza ngale drill kathathu ngeveki kuzakufumana ubuchwephesha obungcono,” utshilo uLamar. (Oku kushukuma kunye nokuzinza kuya kuwenza umsebenzi wenziwe.)

Ileyibhile kwi-Eight Sneakers

Ayinamsebenzi indlela isitayile sakho sangaphandle esibalekayo esinokubonakala ngayo, imalunga nento ekufanele bayenze: ukukhusela, ukuxhasa, ukubamba kunye nokuzinzisa unyawo lwakho xa linxibelelana nomhlaba. Ukukhetha i-sneaker efanelekileyo yonyawo lwakho kubalulekile. Ukuthatha uqikelelo ngaphandle kwesihlangu esisebenza kakuhle kuwe, intloko kwivenkile ekhethekileyo yendawo osebenza kuyo. Iingcali ezisevenkileni ziya kujonga unyawo lwakho kwaye zithathe amanyathelo kwaye zisebenzise ulwazi ukufumana i-sneaker efanelekileyo. (Idibeneyo: Eyona nto iQhelekileyo yokuSebenza kunye neeMbaleki zoMsebenzi kuwo wonke uMsebenzi, ngokwePodiatrist)

Ukuba ubhabha wedwa kukhangelo lwakho lweiteki ezibalekayo zangaphandle, wazi njani ukuba usifumene ngenene isibini sakho esigqibeleleyo? Ukunyathela kwakho kunokukunika ingcebiso, utsho uSean Peterson, igosa lemveliso kumthengisi weMidlalo yeMbaleki yeNdlela. Ufuna ukubona ukunxiba ezantsi embindini wonyawo lwangaphambili. "Oko kuthetha ukuba ukwisihlangu esihlala into efunwa ngumzimba wakho," utsho uPeterson. "Ukunxiba okungaphezulu ngaphakathi kweenyawo zangaphambi kunokuthetha ukuba uyarola kancinci kwaye ungazuza kuzinzo ngakumbi kwiteki lakho." Okuchaseneyo - ukunxiba ngaphandle kwesihlangu - kunokuthetha ukuba ukhuphe ngokwemvelo okanye ukwisihlangu esizinzile xa ungadingi. Kwimeko yokugqibela, "lonke ixesha ufika emhlabeni, eso sithuba sakhiwe kwi-arch siya kunyanzela umzimba wakho kunye nonyawo lwakho ukwenza into encinci yendalo," utshilo. Zama ivenkile ebalekayo ekhethekileyo okanye iFit Finder kwi-roadrunnersports.com ukuze ufumane isikhokelo.

Hamba kunye nesizwe sakho esibonakalayo

Usenokubaleka ngaphandle wedwa ngaphezulu kwezi ntsuku, kodwa oko akuthethi ukuba awunakuva umtsalane wepakethi. “Uninzi loluntu oluqhubayo lunento ebonakalayo ngoku,” utshilo u-Alexandra Weissner, umseki we-BRUNch Running, etshintshe i-5K yayo eqhelekileyo kunye ne-10K yokuhlangana-kunye-kunye nokutya kwimicimbi yemidiya yoluntu ngexesha lokuvalwa kwe-COVID. "Fumana indawo yoluntu apho unganxibelelana khona kwi-intanethi ngokusebenzisa imiceli mingeni eyolisayo, uqeqesho, kunye nokunye, utshilo. (Ungalibali ukukhuphela eziapps zibalaseleyo zabagijimi.)

Eminye imisebenzi yokujuluka kwezentlalo yembaleki ibandakanya iProjekthi kaNovemba, enecandelo loqeqesho lwangaphakathi, kunye nabagijimi baseMidnight, abaphuma emva kobumnyama. Uninzi lweeklabhu zeProjekthi zikaNovemba zineendibano zazo kwi-Intanethi, utshilo uLazina Mckenzie, inkokeli yoluntu lwase-Edmonton, eAlberta, ukuze ukwazi ukungena naphi na. "Nje ukuba ubonakale, siyafana sonke nokuba kungakanani inqanaba," utshilo. "Singena kwingcinga efanayo."

Dlala iiNgoma Ozithandayo

Ngokuqinisekileyo, ukumamela ipodcast ngelixa ugijima kunokukugcina ukonwaba, kodwa ukuba ufuna ukufumana okungcono kakhulu kuhambo lwakho lwangaphandle, beka uluhlu lwakho lokudlala oluthandayo lweSpotify. Isifundo sika-2017 sifumanise ukuba abantu abazilolonge ngomculo banokusebenza umndilili wemizuzu eli-15 ubude kunabo baphule ukubila ngaphandle kwawo. Ngaphezu koko, uphando luye lwafumanisa ukuba ukuphulaphula umculo okhuthazayo, ophakamileyo ngexesha lokuphindaphinda, imisebenzi yokunyamezela (njengokubaleka) kunokunciphisa ukulinganiswa kokusebenza okubonwayo (aka RPE, uziva unzima kangakanani ukuba umzimba wakho usebenza). (Nazi ezinye iindlela zokuzikhohlisa ukuba usebenze nzima ngexesha lokuzilolonga.)

Yenza ixesha lokuPhola

Emva kokubaleka kwakho ngaphandle, hamba kancinci kancinci kancinci ukuthoba isantya sentliziyo kunye noxinzelelo lwegazi. UDanny Mackey, umqeqeshi oyintloko wepro Brooks Beasts Track Club eSeattle uthi: Imizuzu emihlanu ukuya kweli-10 kufuneka ibe nexesha elaneleyo lokuphumla. "Ukuphefumla kancinci ngeempumlo kuya kukunceda kwezi zibonelelo zingasentla." (Eyeleleneyo: Kutheni ungaze utsibe i-post-Workout yakho epholileyo)

Gcina umkhondo wenkqubela phambili yakho

Nokuba uphuma endlwini yakho okokuqala okanye ungumbaleki wobomi bonke, ukubhala phantsi iinjongo zakho zemihla ngemihla kufanele ukuba kube yinxalenye yenkqubo yakho yaphambi nasemva kokuzilolonga. Ngaphambi kokuba ubethe ipavumente, bhala phantsi iinjongo zakho zokuzilolonga (okt umzuzu wama-30 wokugijima kunye nemizuzu engama-9 ngeyure nganye). Nje ukuba ugqibile ngokubaleka kwakho ngaphandle, bhala phantsi into oyenzileyo eneneni uyenzileyo kunye nendlela oziva ngayo (okt umzuzu we-30 wokubaleka ngemizuzu eli-10 ngeyure ye-mile-uzive ucelomngeni kodwa uyenzeka). Xa uqinisekisa injongo yakho, zibophelele kwisicwangciso, kwaye ugcine umkhondo waso, uya kuba nakho ukubona ukuba ukhula njani njengembaleki. Ungasebenzisa ipeni yesikolo esidala kunye nephepha okanye enye yezi zixhobo zokusebenza simahla ukugcina iithebhu kwinkqubela phambili yakho.

Musa ukweqa uQeqesho lwaMandla

Ukuphakamisa iintsimbi kusenokungabonakali njengento ephambili xa ubaleka ngaphandle, kodwa khawucinge ngolu hlobo: Imbaleki enemilenze eyomeleleyo kunye nokuqina okuhle kodwa imilenze esezantsi ebuthathaka kunye nondoqo ayinikezi umzimba wayo ngokulungelelaniswa kokufaneleka okupheleleyo. U-Pascal Dobert, umqeqeshi we-elite Nike Bowerman Track Club uthi: amaxesha amaninzi akujoliswanga kakuhle kuwo xa usenza umthambo. ”

Yingakho iklabhu idibanisa uluhlu lweebhuloho ze-glute usebenzisa i-loop band kunye nochungechunge lwe-forearm kunye neeplanga zecala. Kwabagijimi beNew York Road Runner, iiklasi eziqhutywa iintsuku ezintlanu-ngeveki zibandakanya iintsuku ezimbini zokuhamba komzimba - iiplanga, iibhulorho ezibengezelayo, izikwere, imiphunga yokuhamba, ii-clam shells, iibhalansi zomlenze omnye- emva kokubaleka ngokulula. (Idibeneyo: I-5 yoQeqesho oluSebenzayo oluQeqeshwayo Bonke abaGijimi bafuna)

Iveki eqhelekileyo yokubaleka ngaphandle, kubandakanya uqeqesho lwamandla, inokujongeka ngoluhlobo: NgoLwesibini lusuku lomceli mngeni (ukutyhala isantya sakho, ukwenza imbaleki okanye iinduli); NgoLwesithathu lusuku olulula, ngamandla ahamba emva kokubaleka; NgoLwesine lucelomngeni; NgoLwesihlanu ngolunye usuku olulula, kunye namandla emva kokugijima; kwaye uMgqibelo luhambo olude. Yicinge njenge-roller-coaster eneentsuku zomceli mngeni phezulu, iintsuku ezilula ezantsi.

Uphengululo lwe