Batsiro Rokufamba Uphill uye Nzira Yokuita Nayo Zvakarurama
Vakawanda vanofamba vanove neukama / huvengo neukwidza kukwira. Zvinoda kuwedzera zvakanyanya uye iwe unoziva kuti zvichida unoita zvinhu zvakanaka mumuviri wako. Asi kushingaira uku kunokutadzisa, kuzvikudza, uye zvichida kunyange kutuka, izvo zvaungawana zvisingafadzi. Ndezvipi zvinobatsira zvekufamba kukwira, uye iwe ungazviita sei zvinobudirira?
Kubatsira Kwokufamba Uphill
- Kushanda Kusiyana Kwemakumbo Misungo : Kufamba mugomo kunoshandisa mishonga iri mberi kwehudyu dzako pamwe chete nemisungo yako yekutengesa kupfuura kufamba pamunda. Izvo zvakanaka kuti uenzanise mitsipa yako, saka iwe haugumi kupfurikidza maziso ako uye hamstrings uchiregeredza quadriceps yako.
- Kupisa Makirori Akawanda: Kufamba mugomo, uri kupisa zvimwe 3 kusvika ku 5 makorikiti paminiti pamusoro pezvaunenge uchipisa kupisa pazinga. Iyi misiyano yakave yakayerwa mumagetsi ekuenzanisa (METs). Kufamba pamutambo unowirirana nehuwandu hwehuwandu hwemadhora 4.3 MET paunofamba uchikwira kumakorokera 5.3 MET nokuda kwegorosi ye5% uye kuputika 8 MET kumakero kubva kubva pamapfumbamwe kusvika ku15 kubva muzana, zvichikupa kushanda kwakafanana nekukwira.
- Kuwedzera Kudzidzira Kuwedzera Kuwedzera: Kufamba kukwira kunoita kuti mwoyo wako uwedzere , kunyange zvishoma nezvishoma, uye unogona kuita kuti kufamba kwako kuenzanisire kusvika pakusimba kwehutano hwemaitiro apo iwe uchawana zvakanakisisa pakuderedza ngozi dzehutano uye kuvaka fitness.
- Kudzidzisa zvakananga Mafambiro Akachena: Kana uchizofamba munzvimbo yakazara, yakadai seCamino de Santiago , zvakanaka kuti udzidzise nemakomo zvisati zvaitika. Kufamba mugomo kuchawana nyore kana iwe uchiwedzera.
Mazano Okufamba Uphill
- Kushamwaridzana : Kukwidza kukwira kuchashanda misumbu yako zvakanyanya. Vachange vachikusimudzira pamwe nekufambisa mberi kwako. Zvakanakisisa kuronga paunopisa nekufamba kune imwe nzvimbo kwemaminitsi mashanu usati watarisa gomo rakakwirira.
- Svetesa Matanho Eko : Sengoro yebhajiji inotamira kune imwe gear kuti iende kukwira, pfupisa matanho ako apo uri kufamba uchikwira. Izvo zvichaita kuti zvive nyore kusimudza muviri wako zvichidzika kune imwe nhanho.
- Chengetedza kana Kurumidza Kuwedzera Mari Yako Yechipiri : Nokukwira masitepisi, hausi kuzoenda kure nehanho rimwe nerimwe. Iwe unogona kuchengetedza nhanho yako yechitsika, uchiziva kuti zvichatora nguva yakareba nekuda kwechikomo. Kana, iwe unogona kuedza zvishoma, zvinokurumidza matanho pachikomo kana uchida kuramba uchifamba.
- Kunyorera : Zvakasikwa kutamira muchikomo zvishoma, asi kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge Edza kuchengetedza izvo zvakatsamira kusvika zvishoma. Chengetedza ruzivo rwako pahudyu. Usanamatira kumashure sezvo izvozvo zvichange zvisina kukwana iwe. Chimwe chikonzero chekurega kunyarara ndeichi kuti kunyanya kure kure mberi kana kumira kumashure kunogona kukonzera pasi yako kumashure.
- Usasimudza Makumbo Ako Kumusoro : Haufaniri kunge uchisimudza mabvi ako akakwirira kudarika masendimita matanhatu. Kana iwe ukazviwana uchisimudza mabvi ako zvakanyanya unoda kupfupisa nhanho dzako kunyange zvakanyanya.
- Kushingaira : Makomo achasimudza mwoyo wako, kufema, uye kuedza zvakanyanya semasumbu akawanda anoshandiswa kukutakura iwe pamwe chete pamwe chete. Chengetedza kushingaira kwako paunenge uchikwanisa kutaura mumitauro pane kungoerekana uchinge uchitaura nemashoko chete. Izvozvo zvinogona kureva kuti iwe unononoka. Kune rumwe rutivi, unogona kushandisa makomo kuti uwedzere nguva refu-yakasimba pakufamba kwako.
- Kuyera Kwemwoyo : Makomo inzira yakanaka yevatambi vanofamba-famba kana kufamba zvakakwana zvakakwana kuti vawane hurefu hwemwoyo hwezinga. Chengetedza mwoyo wako muzvikomo kuti uone kuti zvii zvakasiyana-siyana zvinonzwa sokuda kwekushingaira nekufema zvakasimba.
- Kutamba Mitambo : Vamwe vanhu vanoshandisa matanda okukwira kumusoro. Izvi zvinogona kupa rubatsiro ruduku kubva mumuviri wako wepamusoro mukukubatsira kuenda kukwira. Ivo vanogonawo kukubatsira kuti ugadzikane apo iwe unenge uchinge uchingodzika.
Zvinokwira Zvinofanira Kuuya Pasi - Kunze kweTreadmill
Kana kukwira kwako kukwira kuchiitwa pamutambo wekutsika, iwe haufaniri kuita chero mumupata unofamba (kunze kwekuti iwe unotsika pasi unenge usina kunaka).
Kunze munyika chaiye, iwe unowanzofanira kuita zvose. Iva nechokwadi kuti une right right downhill walking technique . Bendama namabvi ako uye bvumira chikwata chako kuti chiwedzere paunenge uchidzika. Kuenda kuburuka kunowedzera pamabvi ako pane kufamba uchikwira.
> Kwakabva:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2011; 43 (8): 1575-1581. doi: 10.1249 / mss.0b013e31821ece12.