Indlela Emangazayo Yokushisa Amakhalori Amaningi

-Delile

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Uma unesizungu ngokuhamba okuyisisekelo, ukuhamba ngomjaho kuyindlela esebenzayo yokuvuselela ukushaya kwenhliziyo yakho futhi wengeze inselele entsha. Ukudonsa ingalo ngamandla kunika umzimba wakho ongaphezulu ukuzivocavoca okunzima futhi kuthinte izingalo zakho.

Ukuchitha imizuzu engu-30 nje yomjaho ehamba ngesivinini okungenani esingu-5 mph, owesifazane ongu-145-pounds angashisa cishe ama-calories angu-220-okungaphezu kwalokho abengakwenza ukuhamba noma ukugijima ngesivinini esifanayo kukhombisa Ijenali Yemithi Yezemidlalo Nokufaneleka Komzimba Ngaphezu kwalokho, ngaphandle kwendlela egandaywe ngamandla egijima, ukuhamba umjaho kubeka ingcindezi encane emadolweni nasemalungeni akho okhalo. Nansi indlela ongakhuphula ngayo igxathu lakho.

Umjaho Wokuhamba 101

Igama lomdlalo wabesifazane wama-Olimpiki ngo-1992, ukuhamba umjaho kwehlukile ekugijimeni nasekuhambeni ngamandla ngemithetho yaso emibili ekhohlisayo. Esokuqala: Kufanele uhlale uthintana nomhlabathi ngaso sonke isikhathi. Lokhu kusho ukuthi kuphela lapho isithende sonyawo lwangaphambili sithinta phansi lapho uzwane lwangasemuva luphakama.

Okwesibili, idolo lomlenze osekelayo kufanele lihlale liqonde kusukela ngesikhathi eshaya ngalo phansi lize lidlule ngaphansi kwesihlunu. Esokuqala sigcina umzimba wakho ungasukumi phansi, njengoba ubuyokwenza ngenkathi ugijima; lokhu kwakamuva kugcina umzimba ungangeni esimweni sokugijima esigobile.

Uthola okuningi kokuvivinya umzimba ngokuhamba ngezinhlanga kunokuhamba okujwayelekile. Lokho kungenxa yokuthi ucindezela ngamandla izingalo zakho, uphansi futhi usondele ezinqeni zakho eziguqukayo, ngenkathi wenza amagxathu amancane, asheshayo.

Isiqalo sokuqala esizama ukunyakaza kungabonakala ngathi senza umdanso-in-motion ongahloniphi. Kepha ifomu eliphezulu (amagxathu amafushane, ukubuyela emuva ngqo, izingalo zigobile nokujikisa okhalweni) kubukeka kuvumelanisiwe futhi kuketshezi. "Ngiyiqhathanisa nomdanso we-ballroom," kusho uStella Cashman, umsunguli we-Park Racewalkers ezinze eNew York City. "Njengoba ukhalo lwakho lujikeleza, umzimba wakho ushibilika kahle."

Thola Ukuqeqeshwa

Gxila ekubetheleni indlela ngaphambi kokwenyusa isivinini ukuze ugweme ukulimala. "Ungajahi ukusheshisa ijubane ngokushesha ukuvimbela ukudonsa imisipha yakho nezinye izicubu zomlenze," kusho uCashman. "Ngemuva kokuthi uhambe ibanga elide futhi wakha imisipha lapho-ke ungashesha. "

Uma wenza izikhathi ezi-3-4 zokugijima umjaho ngesonto, enye yazo eyihora ubude, kufanele ulungele umsebenzi wejubane, usho kanje. Ukujoyina iklabhu kungakusiza uhlele ukuqeqeshwa kwakho futhi uhlele kahle ukuhamba kwakho ngaphansi kokuqondiswa kwabagadli abanolwazi. Iya ku-Racewalk.com ukuze uthole eyodwa eduze nawe. Uzothola ama-stellar drill lapho, futhi!

Gear Up

Ukuthola izicathulo ezifanele yingxenye ebalulekile yokugwema ukulimala nokwanda kwejubane. “Ngaphambi kokuthenga izicathulo zomjaho, yazi ukuthi hlobo luni lwekhothamo onalo—eliphakeme, elingathathi hlangothi noma eliyisicaba,” kusho uDkt. Elizabeth Kurtz, udokotela wezinyawo we-American Podiatric Medical Association. "Lokho kunquma ukuthi udinga ukududulwa okungakanani. Ngoba ukuhamba umjaho kufaka ukuya phambili, hhayi eceleni njengoba ubona ku-basketball, isicathulo kufanele sisekele i-longitudinal arch ehamba ngaphakathi onyaweni kusuka ezinzwaneni kuya esithendeni."

Bheka ifulethi lomjaho, isicathulo esigijimayo esincanyana esenzelwe umjaho, noma isicathulo sokugijima, kusho umhleli wezicathulo i-SHAPE's Athletic Footwear, uSara Bowen Shea. "Uzofuna izicathulo ezingasindi, ezingeke zikusindise, ngamathe agobekayo avumela unyawo lwakho ukuba ludlule igxathu ngalinye ngaphandle kwesithiyo." Hlola izinketho ezintathu eziphezulu zikaBowen Shea bese ubona ukuthi yikuphi okukusebenzela kangcono:

I-Saucony Grid Instep RT (Ifanele abaqalayo)

I-Brooks Racer ST 3 (Inikeza ukwesekwa okwengeziwe)

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

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