Indlela emangalisayo yokutshisa iikhalori ezingakumbi

Umxholo

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Ukuba unesithukuthezi ngokuhamba okusisiseko, ukuhamba ngokomdyarho yindlela esebenzayo yokuhlaziya izinga lentliziyo yakho kwaye wongeze umngeni omtsha. Impompo yengalo ekhawulezileyo inika umzimba wakho ongaphezulu ukuzilolonga ngokungqongqo kunye neethoni kwiingalo zakho.

Ukuchitha nje imizuzu engama-30 ugqatso uhamba ngesantya se-5 mph ubuncinci, umfazi onama-145 eepawundi angatshisa malunga ne-220 yeekhalori ngaphezulu kokuhamba okanye nokubaleka ngesantya esifanayo kubonisa Ijenali yoNyango lwezeMidlalo kunye nokuPhila koMzimba Yintoni egqithisile, ngaphandle kwendlela egangathiweyo ekubalekeni, ukuhamba umdyarho kubeka uxinzelelo oluncinci emadolweni nakumalungu akho esinqe. Nantsi indlela onokulinyusa ngayo inyathelo lakho.

Umdyarho wokuHamba 101

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.

Ufumana ngaphezulu kokuzivocavoca i-aerobic ngokuhamba ngobuhlanga kunokuhamba ngokuqhelekileyo. Kungenxa yokuba utyhala ngamandla iingalo zakho, zisezantsi kwaye zikufutshane nesinqe sakho esijikelezayo, ngelixa usenza amanyathelo amancinci, akhawulezayo.

Umqali wokuqala ukuzama ukuzama ukuhamba kunokubonakala ngathi wenza umdaniso-wokungqungqa wenkukhu. Kodwa ifom ephezulu (amanyathelo amafutshane, umva ngqo, iingalo zigobile kwaye zijija ngesinqe) kujongeka kungqamene kwaye kulwelo. “Ndiyithelekisa nomdaniso we-ballroom,” utsho uStella Cashman, umseki wePark Racewalkers esekwe kwisiXeko saseNew York. "Njengoko isinqe sakho sijikeleza, umzimba wakho uyatyibilika."

Fumana uqeqesho

Gxila ekubetheleleni ubuchwephesha ngaphambi kokunyusa isantya ukuze uphephe ukwenzakala. "Musa ukukhawuleza ukutyhala isantya ngokukhawuleza ukukhusela ukutsala i-hamstrings kunye nezinye izihlunu zomlenze," kusho uCashman. "Emva kokuba ugqibe umgama omde kwaye wakhe izihlunu emva koko ungahamba ngokukhawuleza. "

Xa usenza iiseshini zomdyarho wokuhamba 3-4 ngeveki, enye yazo iyiyure ubude, kufuneka ulungele umsebenzi wesantya, utshilo. Ukujoyina iklabhu kunokukunceda ulungelelanise uqeqesho lwakho kwaye ulungise iintshukumo zakho phantsi kwesikhokelo sabakhweli abanamava. Yiya kuRacewalk.com ukufumana enye ekufutshane nawe. Uya kufumana i-stellar drills apho, nayo!

Giya phezulu

Ukufumana izicathulo ezifanelekileyo yinxalenye ebalulekileyo yokuphepha ukulimala kunye nokunyusa isantya. "Ngaphambi kokuthenga izihlangu zokuhamba ngokobuhlanga, yazi ukuba luhlobo luni lwe-arch onayo-phezulu, ingathathi hlangothi okanye ithe tyaba," utshilo uGqr. Elizabeth Kurtz, ugqirha weenyawo kwi-American Podiatric Medical Association. "Oko kugqiba ukuba ungakanani u-cushioning oyifunayo. Ngenxa yokuba ukuhamba kogqatso kubandakanya ukuhamba phambili, kungekhona kwicala ukuya kwelinye njengoko ubona kwi-basketball, isihlangu kufuneka sixhase i-arch longitudinal ehamba ngaphakathi konyawo ukusuka kwiinzwane ukuya kwisithende."

Jonga iflethi yomdyarho, isihlangu esibalekayo esenzelwe ukubaleka, okanye isihlangu sokubaleka, utshilo uMhleli weZemidlalo e-SHAPE, uSara Bowen Shea. "Uya kufuna izihlangu ezikhaphukhaphu, ezingayi kuthoba ubunzima, ezineesoli eziguquguqukayo ezivumela unyawo lwakho ukuba luqengqeleke kumkhondo ngamnye ngaphandle komqobo." Vavanya izinto ezintathu eziphambili ezikhethwe nguB Bowen Shea kwaye ubone ukuba yeyiphi eyona ilungele wena:

I-Saucony Grid Instep RT (Ukulungela abaqalayo)

Brooks Racer ST 3 (Inikezela ngenkxaso eyongezelelekileyo)

I-RW Cushion KFS (i-Reebok's run-walk hybrid)

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