Ngaphandle kokulula kwayo, Ukuhamba kungangumsebenzi omkhulu kuwe. Izibonelelo zokuhamba zibaleka emzimbeni ukusuka entloko ukuya ezinzwaneni, ushiya imilenze yeetoni kunye nengqondo elungeleleneyo.
Fumanisa zonke izibonelelo zokuhamba, kunye nendlela echanekileyo yokuziqhelanisa nalo msebenzi ukuze ufumane uninzi lokuhamba kwakho.
Izinto eziluncedo zokuhamba
Ukuqala, Uncedo oluphambili lokuhamba kukuba luhlobo olulula kakhulu lomthambo. Kufuneka ubeke unyawo olunye phambi kolunye. Ukusebenza okunzima kulungile, kodwa ngamanye amaxesha uziva ngathi ubumbekile ngento elula.
Ngokungafaniyo nokunye ukuzilolonga, ungahamba naphi na (okanye phantse) . Ngenxa yoko, unokuziqhelanisa edolophini nakwilizwe kwaye ngaphandle kwendleko.
Ukuhamba kwindawo ethe tyaba kunefuthe eliphantsi kumalungu. Ngenxa yoku, lukhetho olufanelekileyo lwabaqalayo okanye abantu abakwinqanaba lokuvuselela, umzekelo emva kokulimala.
Ekugqibeleni, akukho zixhobo zikhethekileyo eziyimfuneko. Nangona kunjalo, kuyacetyiswa ukuba usebenzise i-sunscreen kunye nezihlangu ezikhululekileyo nezinganyangekiyo. Kubalulekile ukuba uphathe ibhotile yamanzi ukuze uhlale unamanzi kakuhle xa useluhambeni.
Kutheni ukuhamba ngokulungileyo?
Ukuhamba ngumthambo we-aerobic, ke oko kuya kukunceda ukuba ulunge ngakumbi. Kuba inceda ukuba uchithe ixesha elininzi ngaphandle, ukuhamba kukwabalulekile kwingqondo yakho. Masibone izibonelelo zokuhamba:
Ukuhambahamba ukomeleza intliziyo kunye namathambo akho. Ikwanciphisa umngcipheko wokuba nezifo ezininzi, kubandakanya isifo seswekile, uxinzelelo lwegazi kunye necholesterol.
Umzimba womelezwa kukuhamba. Uya kuqaphela ukwanda kunyamezelo, ukomelela kunye nokuguquguquka. Ukuba ufuna ukunciphisa umzimba, ukuziqhelanisa nalo msebenzi ikwalisicwangciso esiliqili. Kwaye, njengayo yonke into ebandakanya ukuhamba, iya kukunceda utshise amanqatha.
Ukuba uziva uxinezelekile okanye unengxaki yokulala ebusuku, ukuhamba kunokunceda. Isizathu kukuba isimo esingcono kunye nengqondo elungelelene ngakumbi Zibandakanyiwe phakathi kweziphumo zalo msebenzi emzimbeni.
Izibonelelo zokuhamba zinomdla kakhulu, ke, ubuncinci, kufanelekile ukuqaphela ukuhamba rhoqo. Khumbula yonke into oyiphosileyo kwixesha elizayo xa usiya kwigaraji ukuze ufumane imoto yakho, kwaye inokutshintsha ingqondo.
Ngawaphi amalungu omzimba asebenzayo?
Iziphumo zokuhamba zibonakala ngokukodwa kwiziphelo ezisezantsi. Ukuhamba kukuzilolonga okuhle kakhulu ukuze usebenze glute, quads, hamstrings, kunye namathole akho.
Ngokuhambelana Ukuziqhelanisa nalo msebenzi rhoqo kuya kukuvumela ukuba ufumane imilenze yeetoni kunye namandla.
Ukunyuka kwezinyuko, omnye umthambo omkhulu wemilenze yakho
Jonga eli nqaku: Izinto eziluncedo kuqeqesho ngokunyuka ngezinyuko. Ukunyuka kwezitepsi lolunye umthambo ogqwesileyo ukuze ujongeke ngakumbi ezimfutshane.
Uqeqesha njani ngokuhamba
Ukuba ufuna ukuhamba njengenxalenye yoqeqesho lwakho, kubalulekile ukuba ungaguquguquki. Umgangatho olungileyo kukuhamba yonke imihla yeveki, okanye ubuninzi babo, kangangemizuzu engama-30 okanye nangaphezulu. Ukuthweswa isidanga ubude kunye nobunzulu obusekwe kwinqanaba lomzimba wakho
Xa kuziwa kwisantya, ukuhamba ukuze kuthathelwe ingqalelo umthambo wentliziyo, ukuhamba ngokulula akwanele. Kuya kufuneka ulonyuse inani lentliziyo yakho ukuze ulitshise iikhalori kwaye wonwabele izibonelelo zazo. Oku kuthi Kuyimfuneko ukuba uhambe ngokukhawuleza nangokukhawuleza.
Ngokuhambelana Ekupheleni koqeqesho kuya kufuneka uzifumane sele udiniwe kwaye umanzi njengakwezinye iindlela zokuzilolonga. Khumbula ukuqala ngokuhamba kancinci de imisipha yakho ifudumale kwaye yolule kancinci ekupheleni kokuzilolonga kwakho.
Ngaba ukuhamba kulula kakhulu, kwanangesantya esikhawulezayo? Ke, ixesha lifikile ukonyusa ubunzima, ubude kunye nokuqina kokuhamba kwakho. Ukwenza oku, unokumilisela izicwangciso ezahlukeneyo, ukusuka ekuhambeni ngokukhawuleza ukuya ekunyukeni umqulu, ngeqhinga elidala lokwandisa ixesha loqeqesho. Okanye konke oku kungasentla ngaxeshanye, nokuba kuthatha ntoni ukunika umzimba wakho ithuba lokukhula kunye nenkqubela phambili.
Yandisa amandla akho
Jonga eli nqaku: Ukuxhathisa umthambo. Apho uyakufumana indlela yokwandisa ukuxhathisa kwakho ngokuhamba nangeminye imithambo, kokubini kwentliziyo kunye namandla.
Ukumamela umculo, ukuhamba nabanye abantu, nokutshintsha-tshintsha ezinye iindlela zokuzivocavoca zentliziyo, njengokubaleka okanye ukukhwela ibhayisikile, kuya kukuthintela ekukruqukeni. Landa umkhondo wenkqubela phambili yakho (cinga ngokutyala imali kwi Akukho mveliso ifunyenweyoyenye ye amaqhinga ahlala esilela ekwandiseni inkuthazo.
Ukuhamba kukuzilolonga okuhle, kodwa ukuba ufuna ukukhulisa amandla akho apheleleyo omzimba, uqeqesho lwakho kufuneka ludibanise i-cardio noqeqesho lwamandla. Hamba ke kodwa ungalibali nokuya ejimini ukuze uphakamise iintsimbi.