Eyona nto ixhaphakileyo kukubaleka nokuhamba phambili. Nakuba kunjalo, baya besanda abantu ababuyela umva. Oku kukubuyisela umva, ukubaleka umva okanye ukubaleka umva.
Mhlawumbi igama lisilahlekisile kwaye sicinge ukuba malunga nokubaleka ugqatso oludumileyo oluguqulwe njengee-80s, kodwa hayi, iRetro»ayibotshelelwanga kuyo nantoni na engalunganga.
Ukubuyisela kwakhona kuyinto engaqhelekanga, kodwa izisa iinzuzo ezininzi kumzimba wethu. Kangangokuba kwamanye amazwe, njenge-United Kingdom, iye yaba luqeqesho olunokhuphiswano olukhethekileyo. Uyazi ukuba zeziphi iingenelo kunye nobubi bokubuyela umva kwaye ukuba singakwazi ukunciphisa umzimba ngokufanelekileyo.
Izinzuzo
Ukubuyela umva kuneziphumo ezininzi ezilungileyo emzimbeni, nokuba zininzi njengokubaleka phambili.
Tshisa iikhalori
Ukubaleka umva kunzima ngakumbi kunokubaleka ukuya phambili. Enyanisweni, ukuba ukubaleka umva bekulula ngolo hlobo, besiya kuyenza sonke! Ngaloo ndlela, ukubuyisela kwakhona kunokutshisa ngeenxa zonke Iipesenti ezingama-30 ngaphezulu amandla ngaphezu kokubaleka okuqhelekileyo. Onke loo mandla avela kwiivenkile zeekhalori zomzimba wakho. Ngoko ke, kuqinisekiswa ukuba itshisa iikhalori ezininzi.
Ukuba sibaleka ukunciphisa umzimba, mhlawumbi siza kuzama ukongeza usuku olubalekayo emva kwenkqubo yeveki kwaye sibone ukuba siqhuba njani emva kweeveki ezimbalwa.
Phakathi kolona ncedo lukhulu kukungamandla njengoqeqesho lwentliziyo. Ngomnye wemithambo osebenza awona maqela emisipha, ngakumbi i-quadriceps. Olunye uphononongo luqaqambisa ukuba ukubaleka umva kwandisa ukusetyenziswa kweoksijini ephezulu kunye nesantya sentliziyo; ngoko ke umjikelo omnye womdyarho obuyela ngasemva ulingana nemijikelo emithandathu yomdyarho wesiqhelo. Ukuba ujonge ukunciphisa umzimba, kufuneka ugcine engqondweni ukuba ngesiqingatha seyure unokutshisa Iikhalori ezingama-400. Ewe, ukubaleka umva imizuzu engama-30 akukho lula.
Yandisa amandla
Ngokubuyisela umva isalathiso sokuhamba, ukubuyisela kwakhona kubandakanyeka izihlunu ezininzi ezichaseneyo nezo zisetyenziswa xa ziqhubela phambili, oku kuthetha ukuba sivuselela kwaye someleze umlenze kunye nezihlunu eziphambili ngendlela entsha eguquguqukayo.
Oku kuhle kuba ukusetyenziswa ngokuphindaphindiweyo kwemisipha efanayo ngokuphindaphindiweyo kunokukhokelela ekubeni imizimba yethu iphuhlise ukungalingani ngokomzimba ngexesha. Ukubaleka umva kunika iyeza lokuthintela oku. Njengoko sibuyela umva, sibamba ubunzima bethu kwiibhola zeenyawo zethu, kunokuba sicaba okanye isithende seenyawo zethu. Ngokuzihlukanisa kunye nokubandakanya le ndawo, ukubaleka kwe-retro kubeka iimfuno ezingakumbi kumathole, okukhokelela ekomelezeni kwawo ekuhambeni kwexesha.
Kwakhona siya kuxhuma okanye sityhale inyathelo ngalinye endaweni yokubamba ubunzima ngeequads, ngoko ke amandla aqhumayo emilenze aya kwanda ngaxeshanye.
Umngcipheko omncinci wokulimala
Ngenxa yokuba sibamba ubunzima bethu kwiibhola zeenyawo zethu endaweni yokuma kwindawo ethe tyaba yeenyawo zethu, impembelelo phakathi kwemizimba yethu nomhlaba ithambile kakhulu. Abantu abaninzi baphendukela kwi-retrorunning ukuba amadolo okanye izinqe zabo zibuhlungu ngexesha lokubaleka kwaye kuba buhlungu ukuqeqesha ngexesha lokujonga phambili.
Ukubaleka ukuya phambili kukhokelela kwindawo enzima okanye ethambileyo yokuthatha i-asymmetry. Oku kuthetha ukuba ukuhla ngexesha logqatso kunzima kwaye sinesiphakamisi esincinci xa sisehla. Oku kungokwemvelo kwaye kulula kubagijimi, njengoko yindlela umzimba oye waziqhelanisa ngayo ukuhamba, kunye nezihlunu ezinobunzima usebenzisa i-elasticity yendalo ukuze uqhubeke uhamba.
Ukubaleka ngasemva kuchasene noku, ukuhla okuthambileyo, ukuthabatha kanzima kwe-asymmetry. Ngenxa yoko, oku kufuna amandla amaninzi kodwa kulula kakhulu emzimbeni, kusebenze amandla emisipha (kunokuba i-elasticity yabo) ibuyele kwaye iqhubeke ihamba.
Inani lokwenzakala okubangelwa kukubaleka ngokuqhelekileyo liyancitshiswa, ekubeni iimbaleki ezininzi zidla ngokuba nomkhondo ongafanelekanga. Ukongezelela, xa utshintsho lwekinetic lwenziwa, impembelelo emadolweni ethu ayinamandla kwaye ayonakaliswa kakhulu. Kangangokuba abaninzi abagqirha bezonyango bacebisa ukuba baqhelisele ukuqinisa imisipha kumacala omabini emadolweni.
Ngokwengqiqo, ibhalansi kunye nombono wethu we-peripheral uyaphuculwa. Ngokungaxhomekeki kumbono wethu, siya kuphuhlisa ezinye izivamvo ezinjengokuva. Ngokuqinisekileyo, uya kwandisa ibhalansi yakho kwaye uqinise amaqatha akho.
ukuphucula ukuma
Kwakhona kuyaphawuleka ukuba siya kuhlala sime nkqo. Kukho iimbaleki eziphosa isifuba phambili xa zibaleka, ngoko ngale ndlela sigcina amagxa ethu nomqolo ngokuthe nkqo. Kwakhona, izisu ziya kuba namandla kakhulu kwaye umva ophantsi uya kukhululeka ngakumbi ngexesha logqatso.
Ubume bokubuyela umva kuthetha ukuba sinyanzelwa ukuba sime imiqolo yethu ithe tye namagxa ethu ngasemva. Ngokwenza njalo, sincedisa ekuphuculeni ukuma kunye nokuma komzimba ngaphandle kokucinga ngayo.
Xa sibalekela phambili, sithanda ukungqiyama phambili, nto leyo eyenza kube lula ukuvumela amagxa ukuba athobe phambili kwaye abeke esichengeni ifom yokubaleka. Oku kuyatshintsha xa sibuyela umva, apho ukubuyisela umva kunyanzela umzimba ukuba uqonde. Ukubaleka ngasemva kusenza siqonde ngakumbi i-posture ngelixa sisenza intshukumo entsha kunye nengaqhelekanga. Oku kufuna ukugxila ngakumbi kunye nokulinganisela, nto leyo ekhokelela ekubeni ube nokuma okuthe tye nokomelele ngakumbi.
Inokuba yinto enkulu kubantu abaneentlungu zangasemva, amagxa angqukuva, kunye nokuma kakubi. Ngaphezu koko, ukuziqhelanisa ngokuphindaphindiweyo akukhuthazi kuphela ifom engcono ngexesha lokuhamba phambili, kodwa kukhokelela ekuphuculeni okungapheliyo kwimihla ngemihla yokuphumla.
Ngaba kukho imiqobo?
Ngokucacileyo, abakho baninzi abantu abaziqhelanisa nokubuyela emva kuba becinga ukuba ayiloqeqesho lukhuselekileyo.
Xa ubuyela umva kufuneka uqaphele ukuba unokuwa ngokulula ngakumbi, ngakumbi ekuqaleni. Ukuba uwela phambili unokusithintela isithonga ngezandla zakho, kodwa ngasemva? Ngokufanayo, ekubeni akusiyo intshukumo yendalo yomntu, ukuba asinalo ubuchule obufanelekileyo, kunokuchaphazela kakubi umqolo wethu. Ngokuzenzekelayo siya kuguqula intamo yethu kunye nentloko ukuze siqinisekise ukuba sinesandla samahhala sokuqhubeka siqhuba, ngoko ke inani leenkontileka zemisipha kunye nokulimala komlomo wesibeleko kunokunyuswa.
Iingcebiso zokuziqhelanisa
Ukuba sifuna ukuzama ukubaleka umva, kukho amaqhinga ambalwa aphambili okwenza umkhwa wokubuyela umva.
qala kancinci
Njengazo zonke izakhono kunye nemisebenzi emitsha, kubalulekile ukuthatha izinto kancinci kwaye uqale ngamanyathelo amancinci. Eyona ndlela ingcono yokuqalisa uhambo lwakho lokubuyela umva kukuqala kancinane. I-retrowalking okanye i-retro pedaling yeyona ndlela ilungileyo yokuziqhelanisa nemvakalelo yokuya kwicala elingalunganga.
Zama ukuqala ngokuhamba nje okufutshane. Iya kuziva ingaqhelekanga kakhulu ekuqaleni, kodwa ngokuziqhelanisa okuncinci, kungekudala siza kuqhela kwaye siqalise ukuvuna izibonelelo. Isinyathelo esilandelayo kukukhawuleza. Luluvo olulungileyo ukwenza oku ngokunyuswa okuncinci, ngokuthe ngcembe unyusa umgama kunye nesantya ngokuhamba kwexesha.
Umzekelo, siza kuqala ngokuphindaphinda iimitha ezingama-50 zokubaleka kancinci. Emva koko, xa siyifumene kakuhle le nto, siya kwenza uphindaphindo ukuya kuthi ga kwi-100 yeemitha ngesantya esifanayo. Xa sele ikhululekile, siya kuzama ukubaleka ngokulula. Ngalo lonke ixesha siziva sikhululekile, siya kuzama ukuhamba ngokukhawuleza okanye ukuya phambili.
jonga ngasemva kodwa hayi kakhulu
Ngokungafaniyo noko ootitshala bethu bekholeji bazama ukusiqinisekisa, akukho mntu unamehlo ngasemva kwentloko yakhe, okuthetha ukuba ukubukela apho uya khona ngexesha lokubuyela umva kubalulekile ukuze uhlale usendleleni kwaye uphephe ukwenzakala.
Kodwa ukujonga kakhulu akulunganga nako. Ngalo lonke ixesha sijonga ngasemva, sijija umzimba wethu kunye nokuma kuphazamisekile, nto leyo echaphazela kakubi indlela yokubaleka. Okukhona sibaleka sibuyela umva, kokukhona siya kukhuseleka ngakumbi kwaye iyancipha isidingo sokujonga ngasemva.
Ikhatshwe
Ukuba sinethamsanqa ngokwaneleyo ukuba sibe nokufikelela kwingoma ekufutshane, siya kuyisebenzisa.Ukuqala kwingoma yindawo efanelekileyo yokufumana ukuzithemba ekubalekeni kwe-retro; bambalwa ababukeleyo, imiqobo embalwa, kunye nokuphawulwa kwemigca zizikhokelo eziluncedo ukusinceda sihlale endleleni ngaphandle kokujonga ngasemva ngokuqhubekayo.
Elinye icebiso lokungajongi egxalabeni lakho kukubaleka nesikhokelo. Umntu obukeleyo ngumntu obalekayo aze enze njengamehlo ethu. Ke siza kuzama ukuzisa umhlobo ukuba asincede sigxile ekubalekeni.
Ukunyathela ngeebhola zeenyawo
Oku kunokuvakala kungenangqondo, kodwa ukufumana ibhalansi ephilileyo yokuba sibeka uxinzelelo olungakanani kwiibhola zeenyawo zethu kubalulekile ekuthinteleni ukulimala njengoko siqhubela phambili.
Xa sibaleka sibuyela umva, ngokwendalo siyakube sibaleka kwiibhola zeenyawo zethu, nto leyo ilungele ukucela umngeni kumathole kunye nokwakha amandla. Nangona kunjalo, ukwenza kakhulu kunokubangela ukulimala. Ukuba sihlala kwiibhola zeenyawo zethu ixesha elide ngaphandle kokuphumla, uxinzelelo lugxininise apha kwaye lunokubeka unyawo olugqithisileyo olungasetyenziswanga.
Siza kuqwalasela xa iibhola zeenyawo zethu zifuna ukuphumla, kwaye ngaloo maxesha siya kuvumela unyawo lonke ukuba ludibanise nomhlaba de luzive lulungile kwakhona.
umkhuba uyawa
Kuyacaca ukuba kufuneka silumke xa sibaleka umva. Eyona ndlela ilungileyo kukubaleka kakuhle kwaye ucotha kwaye uqiniseke ukuba uziqhelanisa kwindawo ekhuselekileyo apho umhlaba ukwinqanaba elifanelekileyo ukuphepha iihambo ezingathandekiyo. Singaziqhelanisa nokuwa okulawulwayo. Ukuba sivakalelwa kukuba silahlekelwa yibhalansi yethu, siya kuzama ukungoyiki kwaye endaweni yoko sizame ukuhla ngecala okanye kwiindawo ezinomzimba ogqithiseleyo ukusabalalisa impembelelo yokuwa.
Oku kuya kukhusela amajoyina kunye nentloko, eziye zokulimala okuqhelekileyo ekuweni okungalawulekiyo. Kungenjalo, sinokunxiba isigcina-ntloko ukuba sisoyika okanye sizilolonge kwindawo enamatye.