Ukurakha kuyindlela eyandisiweyo encinci, kodwa ibonelela ngeenzuzo ezininzi zempilo. Kuya kufuneka sisebenzise kuphela ubhaka (okwaziwa njengerakhi) onobunzima bokuhambahamba.
Umkhwa wokurakha usuka emkhosini, apho amajoni ayedla ngokuphatha ubhaka wawo onezixhobo aze awuthwale awuse kwindawo elandelayo. Kule meko, akuyomfuneko ukuba ube okanye ube semkhosini ukuze uqalise ukukhwela. Ngokwenene ngumsebenzi wawo wonke umntu, kwaye iye yaba yindlela eqhelekileyo yokuphucula ukomelela ngoqeqesho lwe-cardio kunye nokumelana. Ngaphezu koko, kulula ukuqalisa kunye nezixhobo ezincinci ezifunekayo zenza i-rucking ibe ngumsebenzi omkhulu.
Ngaba unokufumana izihlunu ngokuhamba ngeentsimbi?
Njengawo nawuphi na umsebenzi womzimba, impembelelo iya kuhambelana nenqanaba lomzimba lomntu ngamnye. Umntu ongaphandle kwemeko osandul 'ukuqalisa ukukhwela uya kubona ukuzuza okukhulu kwezihlunu xa kuthelekiswa nomdlali osebenzayo osebenza iintsuku ezi-3-5 ngeveki.
Ubunzima bobhaka wethu kunye nomgama ohanjiweyo nazo zibalulekile. Nangona umntu kufuneka ahambe ngokulula kwaye andise umgama kunye nomthwalo ngexesha, ngokubanzi, ukuhamba ngobunzima obuninzi kunye nomgama ongaphezulu kuya kuvelisa iziphumo ezingcono. Ukurakha ngokungathandabuzekiyo kwakha izihlunu. Ubunzima obongezelelweyo obuthwalwayo ngelixa uhamba wakha izihlunu kwaye zomeleza imilenze, i-core, amagxa kunye nomva.
- Imilenze: Ngokubanzi, imilenze ilungele ukuxhasa ubunzima bomzimba. Ngokongeza ubunzima obongezelelweyo kumzimba, nge-backpack, sonyusa inani lokumelana nemilenze ekufuneka imelane nayo ngokuhamba kwexesha. Oku kuxhathisa okuqhubekayo kuya kuvelisa i-muscular hypertrophy, ukuqinisa imilenze.
- Core: ngokongeza umthwalo owongezelelweyo kumqolo, ukubandakanyeka kwezihlunu kwi-core kuya kunyuka ukuzinzisa umthwalo kunye nokukhusela. Nangona umthwalo kufuneka ukhuseleke, umzimba uyakuqaphela ukwanda kobunzima kunye nokushukuma kwerakhi njengoko sihamba. Ukuhlawulela kunye nokusigcina sithe tye, isisu siya kubandakanyeka ngokwendalo kumthamo omkhulu kunokuba sihamba kunye nobunzima bomzimba wethu kuphela.
- amagxa kunye nomqolo: ubunzima obongezelelweyo be-backpack buya kuhanjiswa phakathi kwamagxa kunye nomva. Njengoko sihamba, umthwalo owandisiweyo uya kubangela ukuba amahlombe kunye nomva bahlanganyele kwizinga eliphezulu kunesiqhelo, okubangela ukuba i-muscle iphendule kubunzima obuninzi. Ngokuhamba kwexesha, oku kuya kwakha ihlombe lakho kunye nezihlunu zangasemva.
Izinto eziluncedo zokuziqhelanisa nokuRaka
Ngoku siyazi, lixesha lokuba sithethe ngezibonelelo zempilo enazo. Nangona ukurakha kunokubonakala kulula ngelixa sikwenza, akufuneki sikhohliswe. Ukuhamba ngebhaka enobunzima kuzisa iingenelo ezininzi emzimbeni nasengqondweni.
Ayinaxinzelelo kancinci emzimbeni kunokubaleka
Umahluko omkhulu phakathi kwe-rucking kunye nokugijima, ngaphandle kobunzima obongezelelweyo, kukuba unyawo olunye luhlala luchukumisa umhlaba, njengaxa uhamba. Akwenzeki okufanayo kwimeko yokubaleka.
Xa ubaleka, kukho umzuzu apho zombini iinyawo zisuka emhlabeni kunye nomzuzwana xa ubetha umhlaba, uthumela uxinzelelo ngemilenze ebanjwe ngamadolo. Xa u-racking, njengokuhamba, unyawo olunye luhlala ludibana nomhlaba njengoko sihambisa ubunzima bethu phambili. Lo mahluko onobuqili ubeka impembelelo encinci emadolweni xa i-rucking kunye nesihlangu esifanelekileyo sinokunciphisa ngakumbi inqanaba leempembelelo.
Ilungile intliziyo
Ukurakha kwandisa imfuno yomzimba yeoksijini kunye namandla okuthwala umthwalo umgama omde. Ukwenza rhoqo umzimba udinga le mali ye-oksijini kunye namandla kuya kubangela ukunyuka kwe-cardiovascular unyamezelo ngokuhamba kwexesha.
I-backpack enesisindo iphakamisa izinga lentliziyo yakho xa kuthelekiswa nokuhamba rhoqo, ngoko ke ibala njenge-cardio kwaye inefuthe entliziyweni yakho efaniswa nokubaleka. Ukurakha kukwaphucula amandla omsebenzi kunye namandla. Ukufumana ukukwazi ukugubungela umhlaba phantsi komthwalo kwakha isiseko esiqinileyo sokufaneleka.
Utshisa phantse iikhalori ezininzi njengokubaleka
Olu hlobo lomsebenzi womzimba ngumsebenzi omkhulu we-cardio yangaphandle ukuba uthiyile ukubaleka kodwa usafuna ukutshisa iikhalori eziziswayo.
Enyanisweni, sinokutshisa iikhalori ezininzi ukubaleka njengokubaleka. Uphando lubonisa ukuba inokutshisa i-40-50% yeekhalori ngaphezu kokuhamba ngaphandle kobunzima obongezelelweyo. Enye into kukumila. Ngeenzuzo ezinkulu zempilo, abantu abadala kufuneka benze ubuncinane imizuzu ye-150 (iiyure ze-2 kunye nemizuzu ye-30) okanye imizuzu ye-300 (iiyure ze-5) ngeveki yokuqina okuphakathi. Ke ukuba sirakha amaxesha ambalwa evekini singafumana "kwimilo".
ukuphucula ukuma
Kwabo basebenza ekhaya okanye eofisini, ukuhlala edesikeni imini yonke akubenzeli nto. Ngethamsanqa, i-rucking yindlela efanelekileyo yokuphucula ukuma. Ubunzima bepakethe budonsa amahlombe akho kwaye ubuyele ekulungelelaniseni okufanelekileyo kwaye uzisa umzimba wakho kwindawo efanelekileyo. Njengoko kusenziwa ngakumbi nangakumbi, siya kuqeqesha umzimba ukuba uhlale kuloo ndawo ilungileyo nangona singahambi ngobunzima.
Ukukwazi ukuthwala imithwalo enzima imigama emide bubuchule obusebenzayo obunokufunyanwa ngokuziqhelanisa. Ukuhamba phantsi komthwalo onzima kusixhobisela intshukumo engcono kunye nokuqina ubomi bonke.
Yindlela entle yokunxibelelana
Ukuhlalisana kubaluleke kakhulu kwimpilo-ntle yakho yengqondo kunye nokuxuba intlalontle kunye ne-racking yindlela enhle yokwenza zombini. Ngokurakha, sifumana inzuzo yokuhamba kunye njengeqela, kunye nokukwazi ukuthetha ngaphandle kokukhefuzela.
Kukuzilolonga okuhle kwaye kugqibelele kwabo bafuna indlela yokucela umngeni ngokwabo. Ikwayinto entle kubantu abasaqalayo uhambo lwabo lokomelela, njengoko unokuqalisa ukukhanya kwaye ngokuthe ngcembe wandise njengoko ukomelela kwakho kunye namandla akho ephucuka.
Indlela yokukhetha ubhaka weRucking?
Ukukhetha ubhaka ochanekileyo wokurakhi kubalulekile. Nayiphi na irakhi elungileyo iya kulungelelanisa ukuqina, intuthuzelo, kunye nokusebenza. Ubhaka olungileyo wokurakha kufuneka ube:
- Konele yomelele ukuxhasa ubunzima obunzima kwaye utsalwe. I-backpack efanelekileyo iya kuba nezixhobo kunye noyilo olunokumelana nemithwalo enzima kunye nokuxhatshazwa kwe-abrasion ukutsalwa ngexesha lokusebenza.
- ukhululekile ukunxiba ubunzima phezu kwamagxa nasemva. I-padding eyaneleyo kuzo zonke iindawo ezifanelekileyo (umva kunye namagxa) kukunceda ugxininise ekutshiseni okuvelisayo, endaweni yobunzima be-backpack eqhelekileyo.
- Konele iyasebenza ukusetyenziswa kubomi bemihla ngemihla. Uninzi lweepakethi ezilungileyo zokurakha ziya kubiza ngaphezulu kwe-50 yeedola kwaye ngokwenene ziziipaki ezimangalisayo ngaphaya kokurakhi. Qinisekisa ukuba lowo ukhethayo unomsebenzi oyimfuneko kunye neempawu zokwenza uhambo lube lugqibelele (ingxowa yobunzima, ipokotho yamanzi) kodwa ulungelelanise nobomi bemihla ngemihla (iipokotho ezinamagumbi, iipokotho zelaptop…).
Nje ukuba unobhaka ofanelekileyo, fumana iintsimbi ukuze uzifake kuzo. Beka iintsimbi phezulu kwirakhi kangangoko kwaye kufutshane nomnqonqo nakumbindi wengxowa, uzibeke epokothweni ephezulu okanye phezu kwento elula, efana nengubo okanye i sweatshi. Bamba engxoweni kwaye ushukumise ipakethe ngamandla ukuqinisekisa ukuba iintsimbi azishukumi kwaphela.