Phunzirani Kuyenda Ndi Mphamvu Zambiri ndikuletsa Kulimbana Kwambiri
Kodi njira yoyendetsera kuyenda bwino ndi iti? Mukufuna kugwiritsira ntchito mphamvu yanu yonseyo kuti muthe kugwiritsa ntchito mphamvu za mimba yanu. Mutha kudabwa ngati mkali wautali kapena wamfupi uli bwino, ndipo yankho ndilokuti mukufuna kupereka zabwino kumbuyo koma simukufuna kudutsa patsogolo .
Kuwongolera kumachitika pamene mutenga nthawi yayitali mukuyesera kuonjezera liwiro popanda kuthamanga.
Komabe, kupitirira ndi njira yosauka yopititsa patsogolo liwiro ndipo ikhoza kuwonetsa kuvulaza kwa nthawi yaitali. Kafukufuku woperekedwa kwa asilikali omwe amayenera kuyenda mu cadence anapeza kuti omwe anali achidule anali ndi nkhawa zambiri pamagulu awo a m'munsi pamene akukakamizidwa kuti agwirizane kuti ayesetse mgwirizano.
Lonjezerani Mkokomo Wanu Kumbuyo
Lonjezerani mzere kumbuyo osati mmbuyo kuti muwone mphamvu ndi zogwirira ntchito muyeso lanu. Woyenda wodutsa ali ndi phazi lawo kutsogolo kwambiri kutsogolo kwa thupi. Mumafuna kuti phazi lanu lalitali lifike kufupi ndi thupi lanu.
Mphindi wanu ayenera kukhala motalikira kumbuyo kwa thupi lanu, kumene chala chanu chikukankhira kutali, osati kunja kwa thupi lanu. Izi ndi chifukwa chakuti mwendo wanu wam'mbuyo ulibe mphamvu, pomwe mwendo wanu wammbuyo ndi umene ukupitiliza patsogolo. Mukufuna kupeza mphamvu yonse kuchokera pamsana, ndi phazi likudutsa pa chidendene mpaka chala.
Mmene Mungapezere Mphamvu Yamphamvu Popanda Kuwonjezera
Mwinamwake mukusowa thandizo lina kuti muwone ngati mulikuposa kapena ayi. Ngakhale mutakhala pa galasi loonera galasi, zingakhale zovuta kuziwona pamene mukuzichita. M'malo mwake, yikani foni kapena foni yamakono kuti mudzilembetse nokha pambali pamphepete pamtunda kapena mukuyenda pamsewu.
Kapena, khalani ndi bwenzi ndikuyang'ana ndikusunga. Gwiritsani ntchito choyamba kuti muthe kuchotsa zowonjezereka.
- Sungani kutalika kwa chilengedwe chanu, koma phunzirani kuzigwiritsa ntchito mwamphamvu.
- Onetsetsani kuti kuyambira kwanu kuli motalika kumbuyo kwa thupi lanu, ndi chala chanu chikunyamuka.
- Ganizirani za kusunga phazi lanu kumbuyo pansi pa nthawi yochulukirapo, kuti mupitirize kupyola muyeso ndikupanikizika bwino ndi zala zakutsogolo.
- Phazi lakumbuyo limadutsa pansi pa thupi lanu, kugwedezeka kwa mawondo ndikupita patsogolo koma osati.
- Pambuyo pa phazi lina, phazi limasinthasintha ndikuwongolera motsogola (ndikuganiza kuti akuyendetsa galimoto, osati kutsogolo) kuti apereke chidendene pansi.
- Chitsitsulo chiyenera kugunda pansi pafupi ndi thupi, pamene chimagunda mwendo kumbuyo ndikuyenda mofulumira ndikubwera patsogolo.
- Tsegulani mzere wanu m'mbuyo mwa thupi lanu poika pang'onopang'ono pamtunda kutsogolo ndi zabwino kumachoka kumbuyo.
- Mukapeza mapazi anu akugwa pansi, mumakhala ndi nsapato zolimba komanso / kapena zofooka. Mbalame idzamanga ndi kuchita. Koma inu mukufuna kuyang'ana kuti mupeze nsapato zina zowonongeka.
- Chiuno chanu chiyenera kusinthasintha ndi mbali iliyonse kutsogolo, osati kumbali. Musaganizire kuwonjezera kukwapula pachiyambi, ziyenera kubwera mwachibadwa monga gawo labwino ndikupitiliza.
- Kuti apite mofulumira, oyenda mofulumira amatenga zinthu zambiri, zing'onozing'ono m'malo mochita masitepe. Gwiritsani ntchito gawo lambuyo kumbuyo kwa gawo lanu kuti musunthe patsogolo, ndi kuonjezera chiwerengero cha masitepe pamphindi.
Yesetsani Kuthamanga Kwako
Yesetsani kuyenda moyenera kuyenda mwakuyendetsa phazi lanu kumbuyo pansi ndi sitepe iliyonse ndikupanikizika bwino. Inu mwachibadwa mudzaika phazi lanu lakutsogolo pafupi ndi thupi lanu ngati mutachita izi. Izi zidzakuthandizani kuti musachoke. Ngakhale kuti poyamba zimamveka zachilendo, pamene mulowa mu nyimbo mumamva mphamvu yomwe mumapeza kuchokera kumbuyo kumbuyo.
Oyenda mofulumira amadziphunzitsa okha kuti awonjezere kuchuluka kwa masitepe omwe amatenga pamphindi ndikugwiritsidwa ntchito mokwanira kumbuyo kwa gawolo.
M'malo mopitirira muyeso, tengani zina, zing'onozing'ono kuti mupange liwiro.
Mawu Ochokera
Njira yamphamvu yogwiritsira ntchito phazi lakumbuyo kuti ikupangireni ingakuthandizeni kukhalabe ndi malo abwino ndikuyenda bwino ndikuyenda bwino . Kuphatikizidwa ndi kuyenderera kudutsa pa sitepe iliyonse , mudzakhala ndi njira yabwino yopita. Kaya mukungoyendayenda tsiku ndi tsiku kapena mukuchita nawo masewera a hafu ya marathon, kuyenda ndi njira yabwino kumagwiritsa ntchito bwino ntchito yanu.
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.