Ukukhwabanisa kuwumkhuba owandisiwe, kodwa kunikeza izinzuzo eziningi zezempilo. Kuzodingeka sisebenzise kuphela ubhaka (owaziwa nangokuthi irakhi) onesisindo esithile ukuze sihambe.
Umkhuba wokugwedla unomsuka wawo ebuthweni, lapho amasosha ayephatha khona ubhaka wawo nemishini awuyise lapho eya khona. Kulokhu, akudingekile ukuba ube noma ube sesosha ukuze uqale ukukhwabanisa. Ngempela kuwumsebenzi wawo wonke umuntu, futhi sekuyindlela evamile yokuthuthukisa ukuqina ngokuqeqeshwa kwe-cardio nokumelana. Ngaphezu kwalokho, kulula ukuqalisa kanye nemishini encane edingekayo yenza ukugijima kube umsebenzi omuhle kakhulu.
Ungakwazi yini ukuzuza imisipha ngokuhamba nezinsimbi?
Njenganoma yimuphi umsebenzi womzimba, umthelela uzohambisana nezinga lomzimba lomuntu ngamunye. Umuntu ongaphandle kwesimo osanda kuqala ukurakha cishe uzobona ukuzuza okukhulu kwemisipha uma kuqhathaniswa nomsubathi okhuthele osebenza izinsuku ezingu-3-5 ngesonto.
Isisindo sobhaka wethu kanye nebanga elihanjiwe nakho kubalulekile. Nakuba umuntu kufanele ahambe kalula futhi andise ibanga nomthwalo ngokuhamba kwesikhathi, ngokuvamile, ukuhamba ngesisindo esiningi kanye nebanga elikhudlwana kuzoveza imiphumela engcono. Ukuqhuqha ngokungenakuphikwa kwakha imisipha. Isisindo esengeziwe esithwalwa ngenkathi uhamba sakha imisipha futhi siqinise imilenze, umgogodla, amahlombe, nomhlane.
- Imilenze: Ngokuvamile, imilenze ijwayele ukusekela isisindo somzimba. Ngokungeza isisindo esengeziwe emzimbeni, nge-backpack, sikhulisa inani lokumelana okufanele imilenze imelane nayo ngokuhamba kwesikhathi. Lokhu kumelana okuqhubekayo kuzokhiqiza i-hypertrophy yemisipha, ukuqinisa imilenze.
- Core: ngokungeza umthwalo owengeziwe ngemuva, ukubandakanyeka kwemisipha emgodleni kuzokwanda ukuze kuqiniswe umthwalo futhi awuvikele. Nakuba umthwalo kufanele uvikeleke, umzimba uzoqaphela ukwanda kwesisindo nokunyakaza kwerakhi njengoba sihamba. Ukunxephezela futhi usigcine siqondile, isisu ngokwemvelo sizobamba iqhaza elikhulu kunalapho sihamba nesisindo somzimba wethu kuphela.
- emahlombe nasemhlane: isisindo esengeziwe se-backpack sizosatshalaliswa phakathi kwamahlombe nangemuva. Njengoba sihamba, umthwalo owandayo uzobangela ukuthi amahlombe nangemuva bahlanganyele ngezinga eliphakeme kunokujwayelekile, okubangela ukuthi imisipha iphendule ngesisindo esandayo. Ngokuhamba kwesikhathi, lokhu kuzokwakha ihlombe lakho nemisipha yangemuva.
Izinzuzo zokuzijwayeza ukuRucking
Manje njengoba sesazi, sekuyisikhathi sokukhuluma ngezinzuzo zezempilo enazo. Nakuba ukurakha kungase kubonakale kulula ngenkathi sikwenza, akufanele sikhohliswe. Ukuhamba ngezinyawo nobhaka onesisindo kuletha izinzuzo eziningi emzimbeni nasengqondweni.
Ayicindezeli kangako emzimbeni kunokugijima
Umehluko omkhulu phakathi kokurakha nokugijima, ngaphandle kwesisindo esengeziwe, ukuthi unyawo olulodwa luhlala luthinta phansi, njengalapho uhamba. Okufanayo akwenzeki endabeni yokugijima.
Lapho ugijima, kuba nomzuzwana lapho izinyawo zombili zisuka phansi kanye nomzuzwana lapho ushaya phansi, uthumela ingcindezi ngemilenze emuncwa amadolo. Lapho sirakha, njengokuhamba, unyawo olulodwa luhlala luthintana nomhlabathi njengoba sihambisa isisindo sethu siye phambili. Lo mehluko ocashile ubeka umthelela omncane emadolweni lapho ukhuhla futhi isicathulo esifanele singanciphisa kakhulu izinga lomthelela.
Kuhle ngenhliziyo
Ukugingqika kwandisa isidingo somzimba somoya-mpilo namandla okuthwala umthwalo ukude. Ukwenza njalo umzimba udinga leli nani lomoya-mpilo namandla kuzoholela ekwandeni kokukhuthazela kwenhliziyo nemithambo yegazi ngokuhamba kwesikhathi.
Ubhakha onesisindo ukhuphula izinga lokushaya kwenhliziyo yakho uma uqhathaniswa nokuhamba okuvamile, ngakho-ke ubalwa njenge-cardio futhi unomthelela enhliziyweni yakho ofana nokugijima. I-Rucking iphinde ithuthukise umthamo wokusebenza kanye namandla. Ukuzuza ikhono lokumboza umhlabathi ngaphansi komthwalo kwakha isisekelo esiqinile sokuqina.
Ishisa cishe amakhalori amaningi njengokugijima
Lolu hlobo lokuzivivinya umzimba luwukuzivocavoca okuhle kwe-cardio yangaphandle uma uzonda ukugijima kodwa usafuna ukushisa amakhalori alethwa ukugijima.
Eqinisweni, singashisa ama-calories amaningi ukugijima njengokugijima. Ucwaningo lubonisa ukuthi ingashisa ama-calories angu-40-50% ngaphezu kokuhamba ngaphandle kwesisindo esengeziwe. Enye into ukuthola isimo. Ukuze uthole izinzuzo ezinkulu zezempilo, abantu abadala kufanele benze okungenani imizuzu eyi-150 (amahora ama-2 nemizuzu engama-30) noma imizuzu engama-300 (amahora ama-5) ngeviki yokuqina okumaphakathi. Ngakho-ke uma sirakha izikhathi ezimbalwa ngeviki singaba "sesimweni".
ngcono ukuma
Kulabo abasebenza ekhaya noma ehhovisi, ukuhlala edeskini usuku lonke akubasizi ngalutho. Ngenhlanhla, i-rucking iyindlela enhle yokuthuthukisa ukuma. Isisindo sephakethe empeleni sidonsa amahlombe akho futhi sibuyele ekuqondaneni okufanele futhi siletha umzimba wakho esimweni esifanele. Njengoba ukuzijwayeza okwengeziwe kwenziwa, sizoqeqesha umzimba ukuthi uhlale kuleso simo esikahle ngisho nalapho singahambi ngesisindo.
Ikhono lokuthwala imithwalo esindayo amabanga amade liyikhono elisebenzayo elingatholakala ngokuprakthiza. Ukuhamba ngaphansi komthwalo osindayo kusihlomisela ukunyakaza okungcono nokuqina kukho konke ukuphila.
Kuyindlela enhle yokuxhumana nabantu
Ukuxhumana nabantu kubaluleke kakhulu enhlalakahleni yakho yengqondo futhi ukuxuba ukuzijabulisa nokuhlehla kuyindlela enhle yokwenza kokubili. Ngokurakha, sithola inzuzo yokuhamba ndawonye njengeqembu, kanye nekhono lokukhuluma ngaphandle kokuhefuzela.
Ukujima okuhle kakhulu futhi kulungele labo abafuna indlela yokuzibekela inselelo. Kuhle futhi kubantu abasanda kuqala uhambo lwabo lokufaneleka, njengoba ungaqala ukukhanya futhi kancane kancane wandise njengoba ukufaneleka kwakho namandla akho kuba ngcono.
Ungakhetha kanjani i-backpack ye-Rucking?
Ukukhetha ubhaka olungile wokurakha kubalulekile. Noma yiliphi irakhi elihle lizolinganisela ukuqina, ukunethezeka, nokusebenza. I-backpack ye-racking enhle kufanele ibe:
- Kwanele iqinile ukusekela isisindo esinzima futhi uhudulwe. Ubhaka omuhle uzoba nezinto zokwakha kanye nomklamo ongamelana nemithwalo esindayo ngokumelana ne-abrasion ukuze udonswe nxazonke ngesikhathi sokusebenza.
- ukhululekile ukugqoka isisindo phezu kwamahlombe nangemuva. I-padding eyanele kuzo zonke izindawo ezifanele (emuva nasemahlombe) ikusiza ukuthi ugxile ekushiseni okukhiqizayo, esikhundleni sobunzima besikhwama esivamile.
- Kwanele Kusebenza ukusetshenziswa ekuphileni kwansuku zonke. Amaphakethe amaningi amahle okurakhi azobiza ngaphezulu kwama- $ 50 futhi empeleni angamaphakethe amangalisayo angaphezu kokurakhi. Qiniseka ukuthi leyo oyikhethayo inomsebenzi nezici ezidingekayo zokwenza uhambo lube kahle (isikhwama sesisindo, iphakethe lamanzi) kodwa lizivumelanise nempilo yansuku zonke (amaphakethe avulekile, amaphakethe aphathekayo…).
Uma usuphethe ubhaka olungile, thola izisindo ozowafaka kuzo. Beka izisindo phezulu kurukhi ngangokunokwenzeka futhi eduze nomgogodla naphakathi kwesikhwama, uzibeke ephaketheni eliphezulu noma phezu kokuthile okukhanyayo, njengengubo yokulala noma i-sweatshirt. Bambelela esikhwameni bese unyakazisa iphakethe ukuze uqinisekise ukuthi izisindo azinyakazi nhlobo.