Ubwino wa Hill Running

Kuthamanga mofulumira ndi kulimbikitsa maphunziro a mapiri

Ena othamanga sakonda mapiri akuthamanga chifukwa ndizovuta. Koma kuthamanga mapiri kumapindula kwambiri kwa othamanga, kotero musawachite manyazi. Nazi njira zina zomwe mungapindulire ndi mapiri othamanga:

Kumanga Mphamvu

Kuthamanga kumayendayenda, kaya pamapiri kunja kapena pamtunda, ndi njira yopewera yomwe imamangirira minofu, ana aamuna, azinyalala, ndi a glutes. Kuthamanga kwa mapiri kumalimbitsa madera awo koposa kungoyendetsa pansi. Mudzaphanso kulimbitsa mchiuno chanu ndi ma Achilles tendons. Ngati mumadana kuchita maphunziro a dera kapena kuphunzitsa mphamvu, mapiri ndi njira yanu yachilengedwe yokhala ndi minofu m'malo mochita masewera olimbitsa thupi.

Kuthamanga Kwambiri

Minofu yomwe mungagwiritse ntchito kuyendayenda kumapiri ndi ofanana ndi omwe amagwiritsidwa ntchito pa sprinting, kotero mphamvu imene mumamanga imapangitsa kuti liwiro lanu liziyenda bwino. Kubwereza phiri ndi ntchito yabwino kwambiri yothamanga, mphamvu, chidaliro, ndi kupirira. Ngakhale kuti palibe mapiri awiri omwe ali ofanana ndi kutalika ndi kutsika, ntchitoyo ndi yophweka. Gwiritsani ntchito mtunda wamtunda wa mamita 100 mpaka 200, zomwe zingatanthauze kudula mchenga kumapiri akutali. Inu mumathamangira phiri mofulumira momwe mungathere ndiyeno mukubwezerera mwa kuthamanga kapena kuyenda pansi. Kuphimbidwa kwa mapiri ndi njira yabwino yosakaniza dongosolo lanu lopangira mapepala.

Kuwonjezera Kuthamanga

Pamene othamanga akhoza kuwonjezereka mwamphamvu pothamanga, mapiri amapereka njira yochitira izo mofulumira womwewo. Mudzamva kupweteka kwa mtima wanu, kupuma, ndipo mwinamwake thukuta lanu, pitani mukamayamba kukwera. Ngakhale kuti nthawi zambiri simungakwanitse kukwaniritsa liwiro pomwe muli pafupi ndi malire anu, mukhoza kukhala ndi phiri mosavuta.

Kusungunula Zovala

Ngakhale othamanga ena akunena kuti sakonda mapiri, nthawi zambiri mumamva kuti othamanga amakwiya kwambiri. Ngati mumakonda kuyenda m'njira zambiri, kuwonjezeka m'mapiri ndi kutsika kumayendedwe anu kungathandize kutetezeka , zonse zamaganizo ndi zakuthupi. Thupi lanu limayamba kugwiritsidwa ntchito pamtunda ndi mapiri lidzasakaniza zinthu ndikutsogolera kupeza zatsopano. Kufikira pamwamba ndi kupambana kochepa ndi zonunkhira za zowawa. Ngati palibe kanthu, mungapeze chithunzi chabwino kuchokera pamwamba pa phiri.

Kuchepetsa Kuvulala

Pamene mukulimbitsa minofu yanu ya mimba kupitiliza mapiri, mukhoza kuchepetsa chiopsezo chokumana ndi zovulala zokhudzana ndi vutoli. Mudzaphunziranso minofu yanu kuti ikhale yosiyana siyana. Ndiye, akatsutsidwa, amakhala okonzeka kukumana nazo m'malo movutikira.

Khalani ndi Chidaliro ndi Mphamvu za Maganizo

Mukamayendetsa mapiri, zomwe zimawopsyeza zimakhala zovuta mukakumana nawo pa mpikisano wothamanga. Mphamvu yanu ndi njira zanu pa mapiri zidzakupatsani chilimbikitso pamene mukukwera. Mudzamverera bwino kwambiri m'mapiri kuti mudziwe kuti mwawaphunzitsa pa nthawi yophunzitsa.

Kulimbikitsa Thupi Lalikulu

Pewani mphamvu zomwe mukuyendetsa mikono yanu molimba kuposa momwe mumachitira pothamanga pansi, kotero muthe mphamvu yanu yapamwamba. Ngati mulibe mapiri kumtunda kapena pamtunda, mungapeze madalitso ofanana ndi masitepe.

_Chitsime:

_{Johnny Padulo, Douglas Powell, Raffaele Milia, ndi Luca Paolo Ardigò. "Paradigm of Running Uphill." PLoS One 2013, 8 (7): e69006.}