Rucking itsika yakawedzera zvishoma, asi inopa akawanda mabhenefiti ehutano. Tichangoshandisa bhegi (rinozivikanwawo seraki) rine huremu hwekufamba.
Tsika yekukorokoza yakabva kumauto, uko masoja aitakura bhegi rawo rine midziyo oenda naro kwaaienda. Muchiitiko ichi, hazvifanirwe kuve kana kuve muchiuto kuti utange rucking. Icho chaicho chiitiko chemunhu wese, uye yave nzira yakajairika yekuvandudza kusimba kuburikidza ne cardio uye kuramba kudzidziswa. Uyezve, kureruka kwekutanga uye zvidiki zvekushandisa zvinodikanwa zvinoita kuti rucking iite basa rakakura.
Unogona kuwana tsandanyama nekufamba nezviremu?
Sezvakaita chero chiitiko chemuviri, kukanganisa kuchave kunoenderana nemuviri wemunhu wega wega. Munhu ari kunze-kwe-condition munhu achangotanga kukanda angangoona kuwedzera kukuru kwetsandanyama zvichienzaniswa nemumhanyi anoshingaira anoshanda kunze 3-5 mazuva pavhiki.
Huremu hwebhegi redu uye daro rafambwa zvakakoshawo. Kunyange zvazvo munhu achifanira kufamba zviri nyore uye kuwedzera chinhambwe uye mutoro nekufamba kwenguva, kazhinji, kufamba nehuremu hwakawanda uye kureba kunoburitsa mhedzisiro iri nani. Kukwenya pasina mubvunzo kunovaka tsandanyama. Huremu hwekuwedzera hunotakurwa uchifamba hunovaka tsandanyama uye hunosimbisa makumbo, musimboti, mapendekete, uye musana.
- Makumbo: Kazhinji, makumbo akachinja kuti atsigire uremu hwemuviri. Nekuwedzera humwe huremu kumuviri, kuburikidza nebhegi, isu tiri kuwedzera huwandu hwekupikisa hunofanirwa kumira nemakumbo nekufamba kwenguva. Izvi zvinoramba zvichipikisa zvichabudisa muscular hypertrophy, kusimbisa makumbo.
- Core: nekuwedzera kuwedzera mutoro kumusana, kubatanidzwa kwemisungo mukatikati kuchawedzera kudzikamisa mutoro uye kuudzivirira. Kunyangwe mutoro uchifanira kuve wakachengeteka, muviri unozoona kuwedzera kwehuremu uye kufamba kweraki patinofamba. Kuripira uye kutichengeta takatwasuka, dumbu rinozongogara richipinda mukukwanisa kukuru kupfuura patinofamba nemuviri wedu chete.
- mapendekete nemusana: uremu hwekuwedzera hwebhegi huchagoverwa pakati pemapfudzi uye kumashure. Sezvatinofamba, mutoro wakawedzerwa uchaita kuti mapepa uye kumashure aite pamwero wakakwirira kudarika wenguva dzose, zvichiita kuti musuru upindure kune uremu hwakawedzerwa. Nokufamba kwenguva, izvi zvichavaka mafudzi ako uye musana mhasuru.
Zvakanakira kudzidzira Rucking
Zvatinoziva, yave nguva yekutaura nezvehutano hwainahwo. Kunyange zvazvo kukwenya kungaita sekwakareruka paunenge uchizviita, hatifanirwe kunyengedzwa. Kufamba nebhegi rakaremerwa kunounza mabhenefiti akawanda kumuviri nepfungwa.
Haina kunyanya kunetseka pamuviri pane kumhanya
Musiyano mukuru pakati pekumhanyisa uye kumhanya, kunze kwehuremu hwakawedzerwa, ndeyekuti tsoka imwe inogara ichibata pasi, senge pakufamba. Zvimwe chetezvo hazviitike panyaya yekumhanya.
Paunenge uchimhanya, pane imwe nguva apo tsoka dzose dziri pasi uye imwe nguva apo iwe unorova pasi, kutumira kudzvinyirira kuburikidza nemakumbo anobatwa nemabvi. Pakukwesha, sekufamba, tsoka imwe inogara ichisangana nepasi sezvatinoshandura uremu hwedu mberi. Iyi misiyano yakavanzika inoisa mhedzisiro shoma pamabvi kana rucking uye shangu yakakodzera inogona kuwedzera kuderedza nhanho yekukanganisa.
Zvakanaka pamwoyo
Kukwirisa kunowedzera kudiwa kwemuviri kweokisijeni uye simba rekutakura mutoro uri kure. Kugara uchigadzira muviri unoda huwandu uhu hweokisijeni uye simba zvinozokonzera kuwedzera kwemoyo kutsungirira nekufamba kwenguva.
Bhegi rakaremerwa rinosimudza kurova kwemoyo wako zvichienzaniswa nekufamba nguva dzose, saka rinoita se cardio uye rine mhedzisiro pamwoyo wako inofananidzwa nekumhanya. Rucking zvakare inovandudza huwandu hwebasa uye simba. Kuwana kugona kuvhara pasi pasi pemutoro kunovaka hwaro hwakasimba hwekusimba.
Inopisa anenge macalorie akawanda sekumhanya
Mhando iyi yekurovedza muviri ibasa rakakura rekunze re cardio workout kana uchivenga kumhanya asi uchiri kuda kupisa macalorie anouya nekumhanya.
Muchokwadi, isu tinogona kupisa macalorie akawanda achimhanya sekumhanya. Tsvagiridzo inoratidza kuti inogona kupisa 40-50% mamwe macalorie pane kufamba pasina huremu hwakawedzerwa. Chimwe chinhu ndechekuita chimiro. Nokuda kwehutano hwakakura, vanhu vakuru vanofanira kuita zvishoma ne150 maminetsi (maawa maviri nemaminitsi makumi matatu) kana 2 maminetsi (maawa mashanu) pavhiki ane mwero kusimba. Saka kana tikarakidza kaviri pasvondo tinogona kuwana "muchimiro".
kunatsiridza chimiro
Kune avo vanoshanda kubva kumba kana muhofisi, kugara padhesiki zuva rose hazvivaiti chero zvipi zvazvo. Neraki, rucking inzira yakanaka yekuvandudza chimiro. Huremu hwepakiti hunokwevera mapendekete ako uye kudzokera mukurongeka kwakakodzera uye hunounza muviri wako muchimiro chakakodzera. Sezvo kudzidzira kwakawanda kuchiitwa, tichadzidzisa muviri kuti urambe uri munzvimbo iyo yakakwana kunyange kana tisiri kufamba nehuremu.
Kugona kutakura mitoro inorema madaro marefu inyanzvi inoshanda zvekuti inogona kuwanikwa nekudzidzira. Kufamba pasi pemutoro unorema kunotishongedzera kufamba kuri nani uye kusimba kwehupenyu hwose.
Inzira yakanaka yekushamwaridzana
Kushamwaridzana kwakakosha kune hutano hwako hwepfungwa uye kusanganisa kushamwaridzana uye rucking inzira yakanaka yekuita zvese zviri zviviri. Nekukwesha, tinowana bhenefiti yekufamba pamwe chete muboka, pamwe nekugona kutaura pasina kufemereka.
Iko kurovedza muviri kukuru uye kwakanakira avo vari kutsvaga nzira yekuzvipikisa. Zvakanakawo kune vanhu vachangotanga rwendo rwavo rwekusimba, sezvo iwe uchigona kutanga kujeka uye zvishoma nezvishoma kuwedzera sezvo kusimba kwako uye kusimba kunowedzera.
Ungasarudza sei bhegi reRucking?
Kusarudza bhegi rekurudyi rekukanda kwakakosha. Chero ruck yakanaka ichaenzanisa kusimba, kunyaradza, uye kushanda. Iyo yakanaka rucking backpack inofanirwa kuve:
- Zvakwana yakasimba kutsigira huremu hunorema uye kudhonzwa. Bhegi rakanaka rinenge riine zvinhu uye dhizaini inogona kumira mitoro inorema neabrasion kuramba kudhonzwa panguva yekurovedza muviri.
- akasununguka kupfeka huremu pamusoro pemapfudzi nemusana. Yakakwana padding munzvimbo dzese dzakakodzera (kumashure nemapfudzi) inokubatsira kuti utarise pakupisa kunogadzira, panzvimbo yekunetseka kwebhegi rekare.
- Zvakwana zvinoshanda kushandisa muhupenyu hwezuva nezuva. Mazhinji akanaka erucking mapaketi anodhura kumusoro kwemadhora makumi mashanu uye ari chaizvo anoshamisa mapaketi kupfuura rucking. Ita shuwa kuti iyo yaunosarudza ine basa rinodiwa uye maficha kuita kuti rwendo ruve rwakanaka (huremu bhegi, homwe yemvura) asi uchingoenderana nehupenyu hwezuva nezuva (homwe dzakakura, homwe dzelaptop…).
Kana uchinge wava nebhegi rekurudyi, tora uremu kuti uzvikwanire. Isa zviyereso zvakakwirira muraki sezvinobvira uye pedyo nemusana uye pakati pehomwe, uchiisa muhomwe yepamusoro kana pamusoro pechinhu chakareruka, chakadai segumbeze kana sweatshirt. Bata pabhegi uye zunza paki zvakasimba kuti uone kuti uremu haufambi zvachose.