Njira Yodabwitsa Yowotchera Ma calories Ambiri

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Ngati mwatopa ndi kuyenda koyenda, kuthamanga mayendedwe ndi njira yabwino yothetsera kugunda kwa mtima wanu ndikuwonjezera vuto lina. Kupopa mwamphamvu kumapangitsa kuti thupi lanu lakumtunda likhale lolimbitsa thupi komanso limalimbikitsa mikono yanu.

Kutenga mphindi 30 kuthamanga kuthamanga kwa mphindi 5, mkazi wa mapaundi 145 amatha kuwotcha ma calories zopitilira 220 kuposa momwe angayendere kapena kuthamanga pa liwiro lomwelo akuwonetsa Zolemba pa Sports Medicine ndi Kulimbitsa Thupi Kuphatikiza apo, popanda malo olimbirana omwe amathamanga chifukwa chothamanga, kuthamanga kwa liwiro kumachepetsa maondo anu ndi mafupa anu amchiuno. Nazi momwe mungakulitsire mayendedwe anu.

Race Walking 101

Omwe adatchedwa masewera a Olimpiki a azimayi mu 1992, kuyenda mothamanga kumasiyana ndi kuthamanga ndi kukwera mphamvu ndi malamulo ake awiri ovuta. Choyamba: Muyenera kukhudzana ndi nthaka nthawi zonse. Izi zikutanthauza kuti kokha pamene chidendene cha phazi lakumaso chikafika pansi ndi pomwe chala chakumbuyo chimatha kunyamuka.

Kachiwiri, bondo la mwendo wothandizira liyenera kukhala lowongoka kuyambira pomwe limagwera pansi mpaka limadutsa pansi pa thunthu. Zoyamba zimateteza thupi lanu kuti lisakweze pansi, monga momwe lingakhalire pothamanga; chomalizirachi chimapangitsa kuti thupi lisagwere m'mawondo.

Mumakhala ndi masewera olimbitsa thupi othamanga ndi kuyenda masewera kuposa kuyenda wamba. Ndi chifukwa chakuti mukukankhira mwamphamvu manja anu, otsika komanso oyandikira m'chiuno mwanu, kwinaku mukuyenda pang'ono, mwachangu.

Woyamba kumene kuyesera mayendedwe angawoneke ngati akuchita zovina zokometsera nkhuku. Koma mawonekedwe apamwamba (masitepe amfupi, kumbuyo kolunjika, mikono yopindika ndikugwedezeka m'chiuno) imawoneka yolumikizana komanso yamadzimadzi. Stella Cashman, yemwe anayambitsa Park Racewalkers ku New York City anati: "Ndimayerekezera kuvina ndi mpira. "Mchiuno mwanu chikamazungulira, thupi lanu limayenda bwino kwambiri."

Pezani Maphunziro

Ganizirani za kukhomerera njira musanakwere liwiro kuti mupewe kuvulala. "Musathamangire kukankhira liwiro mwachangu kuti mupewe kukoka minofu yanu ndi minofu ina yamiyendo," akutero a Cashman. "Mutatha kuyenda mtunda wautali ndikupanga minofu ndiye mutha kuthamanga kwambiri. "

Mukamachita masewera othamanga 3-4 pa sabata, imodzi mwayo ndi ola limodzi, muyenera kukhala okonzeka kugwira ntchito mwachangu, akutero. Kuphatikizana ndi kalabu kungakuthandizeni kupanga maphunziro anu ndikuwongolera zomwe mukuyenda motsogozedwa ndi omwe amadziwa zambiri. Pitani ku Racewalk.com kuti mupeze yoyandikira pafupi nanu. Mupezanso zoyeserera za nyenyezi pamenepo!

Kwererani

Kupeza nsapato zoyenera ndikofunikira popewa kuvulala komanso kuthamanga kwakanthawi. "Musanagule nsapato zothamanga, dziwani mtundu wa arch omwe muli nawo - apamwamba, osalowerera ndale kapena ophwanyika," anatero Dr. Elizabeth Kurtz, dokotala wa mapazi a American Podiatric Medical Association. "Izi zimatsimikizira momwe mungafunire kutsata. Chifukwa kuthamanga kumafuna kuyenda kutsogolo, osati mbali ndi mbali monga mukuwonera basketball, nsapatoyo iyenera kuthandizira kutalika kwa kotenga komwe kumayenderera mkati mwa phazi kuyambira kumapazi mpaka chidendene."

Fufuzani nsapato zothamanga, nsapato yocheperako yoyenda yothamangitsidwa, kapena nsapato yothamanga, atero SHAPE's Athletic Footwear Editor, a Sarah Bowen Shea. "Mudzafuna nsapato zopepuka, zomwe sizidzakulemetsani, zokhala ndi zitsulo zosinthika zomwe zimalola phazi lanu kugudubuza munjira iliyonse popanda cholepheretsa." Yesani zisankho zitatu zapamwamba za Bowen Shea ndikuwona zomwe zingakuthandizireni bwino:

Saucony Grid Instep RT (Yoyenera oyamba kumene)

Brooks Racer ST 3 (Kupereka chithandizo china)

RW Cushion KFS (Reebok's run-walk hybrid)

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