Nzira Inoshamisa yekupisa Mamwe maKarori

Zvemukati

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Kana iwe wakafinhwa nekufamba kwekutanga, kufamba kwemujaho inzira inoshanda yekusimudza kurova kwemoyo wako uye kuwedzera dambudziko idzva. Kupomba kweruoko kunopa muviri wako wepamusoro kurovedza muviri kwakasimba uye kusimudza maoko ako.

Kupedza maminetsi makumi matatu chete kumhanya uchifamba pakumhanya kweinosvika 5 mph, mukadzi ane makirogiramu zana nemashanu anokwanisa kupisa anenge mazana macalorie-kupfuura zvaaigona kufamba kana kutomhanya nhanho imwechete zvinoratidza Nyaya yeMitambo Mishonga uye Kusimba Kwenyama Chii chakanyanya, pasina gadziriro inokwenenzvera inowanzoitika mukumhanya, kufamba nhangemutange kunoisa kudzvinyirira kushoma pamabvi ako uye mahudyu ehudyu. Heano maitiro aungaita nhanho yako.

Race Kufamba 101

Ukanzi mutambo weOlympic wevakadzi muna 1992, kufamba kwemujaho kunosiyana nekumhanya nekufamba zvine simba nemitemo yayo miviri yehunyanzvi. Chekutanga: Unofanira kunge uchingosangana nepasi nguva dzese. Izvi zvinoreva kuti chete kana chitsitsinho chetsoka yekubata chabata pasi ndipo panogona kusimuka chigunwe chetsoka yekuseri.

Chechipiri, ibvi regumbo rinotsigira rinofanira kuramba rakatwasuka kubva panguva yarinorova pasi kusvikira rapfuura pasi pemurwi. Yekutanga inochengetedza muviri wako kuti usasimuke kubva pasi, sezvazvaizoita paunenge uchimhanya; iyo yekupedzisira inochengetedza muviri kubva mukukotama-mabvi achimhanya.

Iwe unowana yakawanda yeeerobic Workout ine nhangemutange inofamba kupfuura neyakajairika kufamba. Imhaka yekuti uri kusunda maoko ako nesimba, pasi uye padyo neako mahudyu anotenderera, uchiita tudiki, nhanho dzinokurumidza.

Anotanga kutanga kuyedza mafambiro angaite kunge ari kuita husina huku huku-kutamba-mu-kufamba. Asi chimiro chepamusoro (matanho mapfupi, akananga kumashure, maoko akakotama uye achizununguka nemahudyu) anotaridzika anoenderana uye emvura. "Ndinozvifananidza nekutamba kwebhora," anodaro Stella Cashman, muvambi wePark Racewalkers anogara muNew York City. "Sezvo chiuno chako chinotenderera, muviri wako unotsvedza zvinoyevedza."

Wana Kudzidziswa

Tarisa pakarovera hunyanzvi usati wedzera kumhanya kuti udzivise kukuvara. "Usamhanye kukasira kumhanyisa mhanyisa kukurumidza kudzivirira kudhonza mahudyu ako uye dzimwe mhasuru dzemakumbo," anodaro Cashman. "Mushure mekunge wafukidza chinhambwe chakareba uye wavaka mhasuru ipapo unogona kuenda nekukurumidza."

Paunenge uchiita 3-4 mujaho-wekufamba zvikamu pavhiki, rimwe rayo rakareba awa, iwe unofanirwa kunge wakagadzirira kumhanyisa basa, anodaro. Kujoinha kirabhu kunogona kukubatsira kuronga kudzidziswa kwako uye kugadzirisa mafambiro ako uchitungamirwa nevatambi vane ruzivo. Enda kuRacewalk.com kuti uwane imwe padhuze newe. Iwe unowana stellar drills ipapo, futi!

Gadzirira

Kutsvaga shangu dzakakodzera chikamu chakakosha chekudzivirira kukuvara uye kuwedzera kumhanya. "Usati watenga shangu dzekufamba-famba, ziva rudzi rwearch yaunayo-yakakwirira, isina kwayakarerekera kana kuti yakati sandara," anodaro Dr. Elizabeth Kurtz, chiremba wemakumbo neAmerican Podiatric Medical Association. "Izvi zvinotaridza kuti unoda kukwaziswa zvakadii. Nekuti kufamba nhangemutange kunosanganisira kufamba kumberi, kwete kudivi sezvaunoona mubhasikiti, shangu inofanirwa kutsigira aritari yenguva refu inomhanya mukati metsoka kubva kuzvigunwe kusvika kutsitsinho."

Tsvaka furati yemujaho, bhutsu yakatetepa-inomhanya yakagadzirirwa kumhanya, kana shangu inomhanya-mhanya, anodaro SHAPE's Athletic Footwear Editor, Sarah Bowen Shea. "Uchada bhutsu dzakareruka, izvo hazvikuremedze, uine zvigaro zvinoshanduka zvinobvumidza tsoka yako kutenderera nepakati pega pasina chinokanganisa." Edza Bowen Shea epamusoro mapikicha matatu uye uone kuti ndeipi inoshanda zvakanyanya kwauri:

Saucony Grid Instep RT (Yakakodzera kune vanotanga)

Brooks Racer ST 3 (Inopa imwe tsigiro)

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

Ongororo ye