Race Walking Guide

Umxholo

• Yintoni umdyarho? Fumana impendulo - kwaye ufumanise indlela yokuphucula ukomelela kwakho kwe-aerobic kunye nokutshisa iikhalori ezinomngcipheko ophantsi wokonzakala kwezemidlalo.
• Kutheni kuhanjwe umdyarho? Uya kuphucula amanqanaba akho e-aerobic fitness.
• Ukuthintela ukulimala kwezemidlalo, fumana uqeqesho ngaphambi kokunyusa isantya sakho.
• Zilungiselele ukomelela komzimba wakho!
• Uphengululo lwe

Yintoni umdyarho? Fumana impendulo - kwaye ufumanise indlela yokuphucula ukomelela kwakho kwe-aerobic kunye nokutshisa iikhalori ezinomngcipheko ophantsi wokonzakala kwezemidlalo.

Ebizwa ngokuba ngumdlalo weOlimpiki wabasetyhini ngo-1992, ukuhamba ngobuhlanga kwahlukile ekusebenzeni nasekuhambeni kwamandla ngemigaqo yayo emibini yobuchule. Eyokuqala: Kufuneka unxibelelane nomhlaba ngalo lonke ixesha. Oku kuthetha ukuba kuphela xa isithende sonyawo lwangaphambili luchukumisa phantsi apho unyawo lwangasemva lunokuphakama.

Okwesibini, idolo lomlenze elixhasayo kufuneka lihlale ngokuthe nkqo ukusukela kwixesha elibetha emhlabeni lide lidlule phantsi komzimba. Eyokuqala igcina umzimba wakho ekuphakameni uphume emhlabeni, njengoko ibiya kwenza ngelixa ubaleka; le yokugqibela igcina umzimba ungangeni kwindawo yokubaleka eguqe ngamadolo.

Kutheni kuhanjwe umdyarho? Uya kuphucula amanqanaba akho e-aerobic fitness.

1. Uya kufumana ngaphezulu kokuzilolonga kwe-aerobic kunye nokuhamba komdyarho kunokuhamba okusemgangathweni, kuba utyhala ngamandla iingalo zakho, uphantsi kwaye usondele kwizinqe zakho ezijikelezayo, ngelixa usenza imitsi emincinci, ekhawulezayo.

2. Ukuchitha nje imizuzu engama-30 ugqatso uhamba ngesantya se-5 mph ubuncinci. Ijenali yoNyango lwezeMidlalo kunye nokuPhila koMzimba funda. Ngaphezu koko, ngaphandle kwepavumente ejikelezayo ehambelana nokubaleka, ukuhamba ngokomdyarho kubeka uxinzelelo oluncinci emadolweni akho kunye namalungu esinqe.

Ukuthintela ukulimala kwezemidlalo, fumana uqeqesho ngaphambi kokunyusa isantya sakho.

Gxila ekubetheleleni ubuchwephesha ngaphambi kokunyusa isantya ukuze uphephe ukwenzakala. Sukungxama ukutyhala isantya ngokukhawuleza ukuthintela ukutsala imisipha yakho kunye nezinye izihlunu zomlenze. Nje ukuba ugqibe umgama omde kwaye wakhe izihlunu emva koko ungahamba ngokukhawuleza.

Ukujoyina iklabhu kunokukunceda ulungelelanise uqeqesho lwakho kwaye ulungise iintshukumo zakho phantsi kwesikhokelo sabakhweli abanamava. Yiya eRacewalk.com ukufumana iklabhu yokuhamba ecaleni kwakho.

Zilungiselele ukomelela komzimba wakho!

Ukufumana izicathulo ezifanelekileyo kuyingxenye ebalulekileyo yokuphepha ukulimala kwezemidlalo kunye nokunyusa isantya. Ngaphambi kokuba uthenge izihlangu ezihamba ngohlanga, yazi ukuba loluphi uhlobo lwe-arch onayo-ephezulu, engathathi hlangothi okanye ethe tyaba. Oku kugqiba ukuba uza kuyidinga kangakanani i-cushion. Ngenxa yokuba uhambo lokubaleka lubandakanya ukuhamba phambili, isihlangu kufuneka sixhase i-longitudinal arch ebaleka ngaphakathi ngaphakathi konyawo ukusuka ezinzwaneni ukuya kwisithende.

Khangela iflethi yomdyarho, izihlangu ezibalekayo ezenzelwe ukubaleka, okanye isihlangu sokubaleka. Isihlangu kufanele ukuba sibe khaphukhaphu, ke ayizukukunika ubunzima, kunye neenyawo ezingena bhetyebhetye ezivumela unyawo lwakho ukuba luqengqele kwinqanaba ngalinye ngaphandle kwesithintelo.

Uphengululo lwe