Limbikitsani, Kupirira, ndi Mphamvu ya Aerobic
Mutaphunzira njira yopewera , mungathe kuigwira ntchito ndi kuyenda ndikugwirira ntchito. Pogwiritsa ntchito maulendo anu oyendayenda, mudzakhala ndifulumire, muzitha kusintha mavitamini a aerobic ndi V02 max , ndikumanga minofu ndi ntchito.
Zotsatira za Maphunziro a Racewalking
Kupikisana kumagwiritsira ntchito magulu ambiri a minofu kusiyana ndi kuyenda nthawi zonse, zomwe zikutanthauza kuti muli ndi mphamvu yochita masewera olimbitsa thupi pamene masewerawa akufanana.
Ndizochita zambiri mwamphamvu pamene kuyenda kofulumira ndi ntchito yolimbitsa thupi. Mtima wanu ndi mapapu anu akugwira ntchito molimbika.
Chinthu chofunika kwambiri kuti musagwiritse ntchito masewera olimbitsa thupi sichiyenera kupitirira malire anu a lactate , omwe amachitika ngati mukugwira ntchito mwakhama komanso motalika kuti thupi lanu limapanga lactic acid mu minofu. Izi zimachitika pamene mukugwira ntchito pa 90 peresenti kapena kuposerapo kwa mtima wanu kwa mphindi zoposa 50. Podziwa kukula kwa mtima wanu komanso kugwiritsa ntchito kuyima kwa mtima , mukhoza kutsimikiza kuti mukugwira ntchito yoyendetsa ntchito zosiyanasiyana.
Kukhazikitsa Maphunziro Othandizira
Ndondomekoyi ya mlungu ndi mlungu imalimbikitsidwa ku chipatala cha Dave McGovern. Zapangidwira kuti zikhale zosiyana siyana pazomwe mumachita masewera olimbitsa thupi, kupirira, ndi kuthamanga. Pogwiritsa ntchito masewera olimbitsa thupi, samalani ndi mawonekedwe anu omwe mukukwera nawo .
Tsiku lililonse lolimbikira ntchito limatsatiridwa ndi tsiku lopumula kapena tsiku lopumula kotero thupi lanu liri ndi nthawi yokonza ndi kumanga minofu yatsopano ndi magazi omwe amafunika kuti azidyetsa minofu imeneyo.
Mungathe kusintha ndondomekoyi kuti mugwirizane ndi moyo wanu, koma yesetsani kusintha masiku ovuta ndi masiku osavuta.
- Lolemba: Tsiku lopuma. Palibe kuyenda kwamtunda kapena mphamvu.
- Lachiwiri: Kuchita Zochita Zachuma . Uku ndiko kugwira ntchito mofulumira. Monga momwe Dave akunenera, kuti mupite mofulumira, muyenera kupita mofulumira.
- Lachitatu: Kubwezeretsa. Khalani kosavuta kulola thupi lanu kumanga machitidwe atsopano ndi mphamvu.
- Lachinayi: Threshold Workout . Ntchitoyi imapanga mphamvu yanu yapamwamba komanso imakufikitsani kumapeto.
- Lachisanu: Kubwezeretsa
- Loweruka: Thandizo la Ntchito: Mungagwiritse ntchito gawo lomwelo ngati Lachiwiri kapena musasinthe nthawi ndizomwe mukutsutsana ndi ntchito.
- Lamlungu: Kupita Kumtunda . Konzekerani mafuko akutali ndi ntchitoyi yayitali, yochepa.
Mipikisano ya Racewalking Drills
Kuwotchera kumeneku kungapangidwe panthawi yotentha. Poyamba, ayenera kuchitapo kanthu pang'onopang'ono kuti ayambe kuyenda bwino. Pambuyo pake, akhoza kuchitidwa mofulumira. Yambani ndi osachepera mphindi zisanu kuyenda pang'onopang'ono, kenaka perekani maola 30 mpaka 40 seconds. Chitani zinthu mobwerezabwereza.
- Kutembenuka Kwamazi: Pamene mukuyenda, ikani manja anu pamapewa anu ndi manja anu akumwamba osakanikirana ndi ofanana ndi nthaka. Sinthirani manja anu pambuyo.
- Mitsempha Yachilendo: Pamene mukuyenda, gwiritsani mkono umodzi molunjika kumbali yanu, mutembenuze wina kumbuyo (monga kusambira kumbuyo). Yesetsani kutambasula kwathunthu kumbali ya torso ya mkono woyendayenda.
- Cross-Hip: Pamene mukuyenda, yendani phazi limodzi pamtunda wa thupi ndi sitepe iliyonse. Limbikitsani mchiuno wanu (kusintha) pamene mukukhala chete.
- Thupi Lalikulu Kwambiri: Gwirani manja anu pa madigiri 90. Gwiritsani dzanja lanu kumbali kumbali ya thupi lanu, ndi mawonekedwe anu akugwirizana. Racewalk ndi njira yabwino pamene mukugwira manja anu mwamtheradi.
- Ulendo Wachilendo Wam'mbuyo : Mphepete mwachitsulo chokhala ndi kutalika kwina kwa iwe, kusunga phazi lako kumbuyo komweko. Ikani pang'ono kutsogolo. Ganizirani kumbuyo kwa mwendo ndikugudubuza zala zazing'ono musanatuluke pansi.
- Gawo lofulumira: Tengani mwachidule, mofulumizitsa masewera olimbitsa thupi ndi hip kusintha kwa mtunda wa mamita 20 mpaka 30. Yesetsani kuwonjezera kuchuluka kwa masitepe mufupikitsa nthawi.
Zowonongekazi zinasinthidwa kuchokera ku Ero Fit Northwest Racewalk Clinic ndi wophunzira Judy Heller wa Wonders of Walking.