Ndi nthawi yoti muyambe ndi njira izi kuti muyambe kuyenda mwakuyenda bwino kuti mutonthoze, mphamvu, ndi liwiro. Kaya ndiwe woyenda mwakhama woyendayenda kapena mukufuna kusintha maulendo anu oyendayenda , masitepe anaiwa apanga kusiyana.
Anthu ambiri amayamba kuyenda popanda kuganizira momwe amayendera. Koma malo anu, kuyenda kwa phazi lanu, kuyendetsa kwanu, ndi kugwiritsira ntchito mkono wanu mkono kumapanga kusiyana kwakukulu muyendo wanu woyendayenda komanso kukhoza kuyenda mwamphamvu.
Kuphunzira kugwiritsa ntchito kuyendayenda bwino kukuthandizani kupuma mozama, kumasuka mapewa anu ndi khosi, ndikupewa kupweteka ndi kupweteka ululu. Pogwiritsira ntchito dzanja lamanja ndi phazi, mudzadzipititsa patsogolo ndi mphamvu komanso popanda kuyesayesa.
Mudzagwiritsa ntchito njira imodzi yoyendayenda ngati mukuyenda pamsewu, pamsewu, kapena pamtunda.
1 - Kuyendayenda
Kukhazikika ndi sitepe yoyamba yoyendetsa chitonthozo ndi mphamvu. Mudzatha kutenga mpweya wathunthu. Mudzaphatikizana minofu yanu ndikumagwiritsa ntchito minofu ndi mwendo wanu kuti muyambe kuyenda.
Kuyenda koyipa kungapangitse mabala ndi ululu mutayenda, pamene kuyenda kwakukulu kumawathandiza. Zingathandizenso kuwongolera kuthamanga ndi kugwedeza zomwe timachita tikakhala pakompyutala kapena kuwona zojambula zathu.
Poyambira maulendo onse, tengani masekondi pang'ono kuti muyambe kuyenda.
Zomwe Zingakuthandizeni Kwambiri
- Imani mwatsatanetsatane ndi mapazi anu palimodzi, malo osasuka. Zigono zanu ziyenera kutsogozedwa, koma ngati ngodya yaying'ono imamva bwino, ndizo zabwino.
- Ganizirani za kukhala wamtali ndi wowongoka, osati kutsamira patsogolo kapena kubwerera.
- Musatseke nsana wanu.
- Tangoganizirani chingwe chomwe chili pamutu pa mutu wanu. Mverani kuti ikukweza mmwamba kuchokera m'chiuno mwako kuti mutalika ndi molunjika.
- Mimba mwa: Tsopano yambani minofu yanu yaikulu mwa kuyamwa pang'ono m'mimba mwanu. Izi zidzakuthandizani kukhalabe ndi moyo wabwino pamene mukuyenda.
- Tuck m'makowa mwa kusinthasintha chiuno chanu patsogolo. Izi zimakutetezani kuti musabwerere kumbuyo kwanu kapena kutsamira patsogolo.
- Maso: Mutu wanu udzatsata kumene maso anu akuyang'ana, choncho yambani kuyang'ana patsogolo, ndikuyang'ana pafupi mamita 20 patsogolo panu.
- Chin ikufanana ndi nthaka. Mwinamwake mwakonza kale izi poyang'anitsitsa mamita makumi asanu ndi awiri patsogolo panu, koma tengani kamphindi kuti muwone kuti chinsalu chanu sichikwera kapena chokwera. Kuyenda ndi mutu wanu pansi kumabweretsa mavuto pamutu panu, ndipo mwinamwake mwakhala mukuchita zambiri mwa kufufuza smartphone yanu tsiku lonse. Koma kubwezera khosi kumbuyo kumakhalanso kupsyinjika pamutu. Tiyeni tipitirize kufanana ndi nthaka.
- Sungani mapewa anu ndi kuwasiya iwo asangalale, ndi mapewa anu mmbuyo pang'ono. Izi zidzakuthandizani kuthetsa mavuto ambiri omwe timakhala nawo m'mapewa athu. Idzakhalanso malo anu pogwiritsa ntchito kayendedwe ka mkono.
Tsopano muli ndi chikhalidwe choyenera kuti muyambe kuyenda. Tiyeni tiyambe kugwira ntchito pamsanja wotsatira.
2 - Arm Motion
Kuthamanga kwa nkhondo kumatha kukupatsani mphamvu kuti muyende, kuyaka mafuta oposa 5-10% ndikuyendetsa mwendo wanu.
- Lembani mitu yanu 90 madigiri.
- Manja ayenera kukhala otayirira mu piritsi losatsekedwa pang'ono, osasunthika.
- Kuwombera zida zanu kungakweze kuthamanga kwanu kwa magazi ndipo muyenera kupeŵa.
- Ndi sitepe iliyonse, mkono womwe umayang'anizana ndi phazi lanu lakutsogolo umabwera molunjika patsogolo, osati mozungulira.
- Pamene phazi limabwerera, mkono wotsutsana umabwereranso.
- Sungani zitsulo zanu pafupi ndi thupi lanu; musati " nkhuku yamapiko ."
- Dzanja lanu la kutsogolo lisadutse malo apakati a thupi lanu.
- Dzanja lanu pobwera patsogolo liyenera kukhala lotsika, osati lapamwamba kuposa chifuwa chanu.
- Zitsanzo zambiri zaumphawi zowonongeka kwa manja zimawoneka ndi oyendayenda akukweza manja awo mmwamba. Izi sizikuthandizani.
- Ngati poyamba mutapeza kuwonjezera mkono wotopetsa, chitani maminiti 5 mpaka 10 pa nthawi ndikusiya manja anu apumule.
3 - Foot Motion
Gawo loyenda ndilokuyenda.
- Gwirani pansi poyamba ndi chidendene.
- Pendekera kudutsa pa chidendene mpaka chala.
- Dulani ndi chala chanu.
- Bweretsani kumbuyo kwa mwendo kuti mubwererenso ndi chidendene.
- Nsapato zolimba zimathandiza kuti muthe kudutsa mu sitepe.
- Ngati mapazi anu akuponya pansi m'malo mozembera phazi lanu, nsapato zanu zimakhala zovuta kwambiri.
- Poyamba, minofu yanu imatha kutopa mpaka kumalimba. Izi ndi zachibadwa mukangoyamba kuyenda kuti mutenge thupi kapena mukasintha phazi lanu, mzere kapena nsapato.
4 - Kuyenda Kumayenda
Kuthamanga ndi phazi lanu lakumbuyo ndilo fungulo loyenda ndi mphamvu ndi liwiro. Tsoka ilo, anthu ambiri amagwera mu chizoloŵezi choipa cha kupita patsogolo - kutenga nthawi yayitali kutsogolo. Izi zimapangitsa kuti mukhale ndi nkhawa kwambiri pamagulu anu a m'munsi ndipo simungapereke mphamvu iliyonse. Funsani mnzanu kuti ayang'ane kuti muyende kuti muwone ngati mukuyendayenda ndi chitsanzo chanu chachizolowezi choyenda.
Lonjezerani Mkokomo Wanu Kumbuyo
Lonjezerani mzere kumbuyo osati mmbuyo kuti muwone mphamvu ndi zogwirira ntchito muyeso lanu. Woyendayenda akuwonetseredwa bwino kumbuyo, pamene phazi la kutsogolo likuyandikira pakati pa thupi. Simukupeza chilichonse mwa kupita patsogolo ndi phazi lanu lakutsogolo.
Ganizirani za kusunga phazi lanu lakumbuyo pang'onopang'ono ndikudzipereka nokha kuti muwonjezere mphamvu pazomwe mukuchita. Mapazi anu akungoyendayenda kudutsa pa chidendene chachitsulo kutsogolo kuti muthamangire ndi chala chanu kumbuyo.
Yesetsani Kuthamanga Kwako
Ndiye pamene mukuyendayenda bwino ndikudutsitsa chidendene chala kumapazi oyambirira, onetsetsani kuti mutenge phazi lanu lakumbuyo ndipo mutenge bwino. Mwinanso mungafunike kuganizira za kusunga kwanu pamfupi, koma izi zikhoza kudzikonza nokha ngati phazi lanu lakumbuyo liri pansi.
Mukakhala omasuka ndi chitsanzo chatsopanochi, mungathe kuwonjezereka mwakutenga zochitika zing'onozing'ono. Izi ndi zomwe anthu oyenda mofulumira amachita m'malo mofulumira .
Chitsime:
Seay JF, Frykman PN, Sauer SG, Gutekunst DJ. "Kumapeto kwa magetsi pakapita maulendo atatu osiyanasiyana kwa mphindi 60." J Appl Biomech . 2014 Feb; 30 (1): 21-30. do: 10.1123 / jab.2012-0090. Epub 2013 Apr 1.