Ita Zero, Kutsungirira, uye Aerobic Capacity
Kana uchinge wadzidza nzira yekukwikwidza , iwe unogona kuisa iyo kushanda nekufamba nekushanda nekukanda. Nokusiyanisa kufamba kwako kushanda, iwe uchakurumidza kukurumidza, kuvandudza your aerobic metabolism uye V02 max , uye kuvaka musumbu nekushanda.
Kurwisana Kwemigumisiro Yekudzidzira
Racewalking inoshandisa mamwe mapoka emasumbu kupfuura kufamba nguva dzose, izvo zvinoreva kuti une simba rinoshandiswa pakushanda muviri paunenge uchikwikwidza, zvakafanana nekushanda.
Iko kushanda nesimba-kushingaira kana kufamba kwekukurumidza kusinganzwisisi-kuita basa. Mwoyo wako nemapapu zvichiri kushanda zvakaoma.
Chinokosha chekuita nhangemutange yekukwikwidzana haisi kupfuudza chivako chako chemalasi , chinoitika kana iwe ukashanda zvakaoma uye kwenguva refu kuti muviri wako unovaka lactic acid mumisungo. Izvi zvinoitika kana iwe ukashanda pa 90 kubva muzana kana kupfuura zvepfungwa yako yepamusoro yepamusoro kwemaminitsi makumi mashanu. Nokuziva kuti iwe unotaridzika sei mwoyo uye uchishandisa chengetedzo yemwoyo , iwe unogona kuve nechokwadi kuti uri kushanda pane imwe nguva yakakodzera yekushanda kwakasiyana-siyana.
Racewalking Workout Schedule
Iyi purogiramu yevhiki nevhiki inoratidzirwa inokurudzirwa muDave McGovern yerwendo rwamukliniki. Yakagadzirirwa kugadzirisa zvinhu zvose zvehupenyu hwako huchiita-kukurumidza, kutsungirira, uye kushaya muviri kwakanaka. Nekushanda kwega kwega, nyatsoteerera fomu yako yekukwikwidza uye kumira .
Zuva roga roga rinoshingaira rinotevera rinotevera kana zuva rokuzorora kana zuva rokuzorora kuitira kuti muviri wako uve nenguva yekugadzirisa nekuvaka mutsva mutsva uye neropa rinodikanwa kuti riwedzere maronda iwayo.
Iwe unogona kugadzirisa purogiramu iyi nenzira yakanakisisa inoenderana nemararamiro ako, asi edza kushandura mazuva akaoma uye mazuva anyore.
- Muvhuro: Zuva rezororo. Hapana kufamba kunokosha kana kurema.
- Chipiri: Economy Workout . Ichi ndicho chikwata chekuvaka-kukurumidza. Sezvo Dave anoti, kuti uende nokukurumidza, unoda kuenda nekukurumidza.
- Chitatu: Kudzorera. Ita zviri nyore kuti muviri wako uite masimba matsva uye magetsi.
- China: Threshold Workout . Izvi zvinowedzera kubwinya kwako uye kunokutora kusvika pamagumo.
- Chishanu: Kudzorera
- Mugovera: Chibvumirano Chekuita Basa: Unogona kushandisa kuenzana kwekuvhara chikumbaridzo semusi weChipiri kana kuchinja pamwe chete nekupedza nguva yekushanda.
- Svondo: Kuenda Kunharaunda . Gadzirira marudzi akawanda kwenguva ino, kwenguva refu.
Racewalking Drills
Izvi zvinodhonza zvinogona kuitwa panguva yekudziya. Pakutanga, dzinofanira kuitwa zvishoma nezvishoma kuti dzikure zvakanaka. Gare gare, zvinogona kuitwa pakarepo. Tanga nemaminitsi mashanu ekufamba-famba, zvino ita zvidzitiro zvemashure makumi matatu nemakumi mana. Ita zvinyorwa zvakare.
- Kutendeuka Kwenguva: Paunenge uchifamba, isa maoko ako pamapfudzi ako nemaoko ako ekumusoro akaenzana uye akafanana pasi. Shandura maoko ako mushure mokudzokera shure.
- Hondo Dzematombo: Paunenge uchifamba, tora ruoko rwakananga parutivi rwako, uchitenderera rimwe rinotevera (sekushambira kwekushambira). Inzwa kuwedzerwa kwakakwana kune rumwe rutivi rwechifuva chekuzungunura.
- Muyambuka-Hip: Paunenge uchifamba, fambisa rutsoka rumwe pamusoro pomuganhu wemuviri nechikamu chimwe nechimwe. Simbisa chiuno chako (twist) uchichengetedza muviri wako wakanyarara.
- Ichiri Muviri Wakadzika: Bhenesa maoko ako pamakiromita 90. Bata ruoko rwako rwepamusoro pedyo nechepamusoro yemuviri wako, nemapuranga ako akafanana kune mumwe. Racewalk nekanaka michina sezvo iwe uchibata maoko ako zvachose.
- Mushure Mgofu Yakawedzerwa: Racewalk ine nguva yakareba iri shure kwako, uchengete rutsoka rwako kumashure pasi pose sezvazvinogona. Isai zvishoma mberi zvakasimba. Tarisa kune gumbo rekumusoro uye gurudza kubva zvigunwe usati rutsoka ruchibva pasi.
- Nhanho Dzakakurumidza: Tora kwenguva pfupi, nekukasika mashomanana ekufamba-famba ne hip flex kwemazera makumi maviri kusvika pamakumi matatu. Shingairira kuwedzera nhamba yematanho munguva shoma kwenguva.
Izvi zvinodhindwa kubva kuE Ero Fit Northwest Racewalk Clinic nemudzidzisi Judy Heller weWonders of Walking.