Hamba Phambili, Ngokushesha

-Delile

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Ukushintsha indlela osebenza ngayo kuzophonsela inselelo umzimba wakho ukuthi usebenze kanzima, okusho ukuthi uzoshisa ama-calories engeziwe futhi uthuthukise imisipha ngenkathi uba umgijimi ongcono, kusho uDagny Scott Barrios, owake waba yimbangi kuma-Olympics nombhali wencwadi ethi. Incwadi Ephelele Yomhlaba Yomgijimi Yokugijima Kwabesifazane. Sebenzisa lokhu kujima ukuze uthole ukuthi yini okwaziyo ukuyenza.

1. Fartleks
   IsiSwidi "sokudlala ngejubane," ama-fartleks akuwona lawo ma-hard-hard, wonke-out, i-sprint-for- 30-seconds-and-ke-bese-alulame uhlobo lokuzivocavoca; zenzelwe ukuba mnandi (khumbula, ukudlala ngejubane). Ukuze ukwenze, mane uguqule ijubane lakho ngokusekelwe kuzinkombandlela ozenzayo. Isibonelo, ngemuva kokuzifudumeza, khetha isihlahla kude bese ugijima ngokushesha (hhayi konke ukuphuma) uze ufike lapho. Jog futhi uze ukhethe enye into-indlu ephuzi noma irobhothi-bese ugijimela kuyo ngokushesha. Phinda imizuzu emi-5 ukuya kweyi-10, bese ugijima ngokujwayelekile imizuzu emi-5 ukuya kweyi-10 bese upholisa. Sebenza ukuze ukwenze imizuzu engama-20 ukuya kwengama-30 noma ngaphezulu kanye ngesonto.
2. Ama-Stride Drills
   Abantu abaningi bacabanga ukuthi ukugijima kumayelana nokubeka unyawo olulodwa phambi kolunye ngokushesha; kepha kukhona inqubo ethintekayo- ifaka phakathi ukuhamba kwakho, ukuma komzimba, ukujija ingalo, nokuthi uliphatha kanjani ikhanda lakho-futhi umane uhambe ngokushesha noma kude (noma zombili) ngeke kukusize ukuthuthuke. Lokhu kubhola (ukwenze kanye ngesonto) kuzosiza ukudala igxathu elisebenza kahle futhi elinamandla. Ngemuva kokufudumala, yenza lokhu okulandelayo imizuzwana engama-30 kuye kwangama-60: Qalisa ngenkathi uphakamisa amadolo akho phezulu ngangokunokwenzeka. Okulandelayo, yenza ihaba ngobude bakho bokugijima ukuze uzibophezele ngokusemandleni akho ngesinyathelo ngasinye (uzohamba kancane kunejubane lakho elijwayelekile). Qedela ngokugijima ngezitebhisi zengane ezincane (unyawo olulodwa ngqo phambi kolunye). Phinda uchungechunge amahlandla amabili noma amathathu, bese ugijima ngokwejwayelekile inqobo nje uma ufuna bese uphola phansi (noma vele wenze lezi zibhodi ngokwakho).
3. Ukugijima Okude
   Ukwakha ukukhuthazela kwakho kubaluleke njengokuthuthukisa isivinini sakho namasu akho. Ukukwazi ukuyikhipha inqina imizuzu engu-45 kuya ehoreni noma ngaphezulu kanye ngesonto kuyokusiza ukuba ushise amafutha amaningi nama-calories futhi wenze ukuphuma ngakunye kujabulise kakhulu ngoba awuhlali uhefuzela. Ngokuya ngezinga lakho lamanje, "ubude" bungasho imizuzu engama-30 noma u-90. Vele uqale ngobude obude kakhulu njengamanje okwazi ukukuqedela futhi wakhe kancane kancane ukusuka lapho ngokungeza imizuzu emi-5 isonto ngalinye.

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