Izinzuzo Ezingakholeki Zokuhamba

Incredible Benefits Walking



Izinzuzo zokuhamba nge-infographic
Ubusika buyeza. Ngokushesha kuzoba khona i-nip emoyeni. Isimo sezulu esihle sangaphandle singakwenza uzizwe uthanda ukufaka ukuhamba embusweni wakho wokuqina. Kepha uqinisekile ngempela ukuthi izosebenza ngempumelelo kangakanani? Vele, ukuhamba kuyaziwa ukusiza ekugayeni ukudla, kukugcine usebenza futhi unamandla. Kepha noma kunjalo, i- izinzuzo zokuhamba ziyehluka kuye ngomuntu, kuya ngenhloso ozama ukuyifeza. Ngakho-ke ngaphambi kokuba uqale, funda ukuthi ungasondela kanjani kangcono enkambisweni yokuhamba.


Owesifazane uhamba epaki
1. Izinzuzo zokuhamba: Izici okufanele zigcinwe engqondweni
ezimbili. Izinzuzo zokuhamba: Kungani ukuhamba ngokushesha kusiza
3. Izinzuzo zokuhamba: Amathiphu okuqala
Isine. Izinzuzo zokuhamba: Imibuzo evame ukubuzwa

Izinzuzo zokuhamba: Izici okufanele zigcinwe engqondweni

Amandla ayo: Khetha isivinini esikusebenzela kangcono. Ungaqala kancane kancane ekuqaleni, bese uyikhulisa uma usuthola futhi usutholile ukuqina okungcono . Akusho ukuthi ukuhamba okuningi, kuzokuthola kangcono ekunqumeni ukuthi yini ekusebenzelayo. Ungalindeli nje imiphumela esheshayo.

Gqoka izicathulo ezifanele uma uhamba
Gqoka izicathulo ezifanele: Hamba nge izicathulo ezikahle . Izicathulo zakho zokuhamba kufanele zibe namathe aguquguqukayo. Kufanele baboshwe futhi bangasindi futhi.

Shintsha ukuhamba kwakho:
Izifundo zifakazele ukuthi ukuhamba ngejubane elihlukile kungasiza ekushiseni ama-calories angamaphesenti angama-20 ngaphezulu, okuholele empilweni enempilo. Ngakho-ke, esikhundleni sejubane elizinzile, shintsha isivinini sakho sokuhamba.

Phelezela ukuhamba nokuzivocavoca umzimba
Kuhambisana nokuzivocavoca umzimba: Ungacabangi nje ukuthi ukuhamba kwanele. Faka izivivinyo eziyisisekelo njengokudonsa komzimba okuphezulu kanye nezikwele. Ngale ndlela uzogcina umzimba wakho unethoni futhi uzozivikela ekutholeni isisindo. Faka lokhu kuzivocavoca ngenqubo yakho yokuhamba ukwandisa amazinga akho okuqina.

Yidla uhlanzekile futhi unempilo lapho uhamba
Ukudla okunempilo: Liyini iphuzu lalo lonke umzamo womzimba uma ungaboni lokho okudlayo? A ukudla okunempilo ibaluleke njenganoma imuphi umbuso wokuzivocavoca. Yidla uhlanzekile futhi unempilo futhi uhlale uphilile.

Ithiphu:
Isihluthulelo ukuhlala ulinganisile, futhi ungenzi kakhulu ngokushesha okukhulu.

Izinzuzo zokuhamba: Kungani ukuhamba ngokushesha kusiza

Ngakho-ke unesimiso esimatasa futhi awunaso isikhathi sokuya ejimini noma uzivocavoca ngaphandle? Noma ingabe ubulungu ejimini elimba eqolo bubiza kakhulu? Kungani ungavele uvuke uhambe? Awudingi okokusebenza noma indawo ekhethiwe yokuhamba. Mane ugqoke abaqeqeshi abahle bese usuka kusofa wakho! Nazi izizathu ezimbalwa zokuthi kungani ukuhamba ngamandla kuzokulungela:

Izinzuzo zokuhamba: Kungani ukuhamba ngokushesha kusiza
Ukuqeqeshwa okuphezulu: Ukuhamba ngesivinini kusebenza kangcono kunokuhamba kancane njalo. Ucwaningo olwenziwe ngabaphenyi baseYunivesithi yaseVirginia luthole ukuthi abesifazane abenza imigwaqo emifushane emithathu, esheshayo ngesonto (kanye nababili abade, abanesilinganiso esilinganiselwe) balahlekelwe izikhathi ezinhlanu ngaphezulu isisindo samafutha kunalabo abavele bahamba ngejubane elilinganisiwe izinsuku ezinhlanu ngesonto.

Kwandisa isilinganiso semethabolic:
Ukuhamba ngejubane elisheshayo kudukisa umzimba wakho ukuthi ungene ezitolo zakho zamafutha ukuze uthole amandla. Ngokwenza lokhu, wakha imisipha futhi uphakamise isilinganiso sakho se-metabolic esisiza ukuthi ushise ama-calories amaningi usuku lonke noma ungazivocavoci.

Ilungele inhliziyo: Ukuhamba ngesivinini i-cardio enhle futhi yehlisa amazinga e-LDL (i-cholesterol embi), ikhuphule amazinga e-HDL alungele inhliziyo. Ngokusho kwe-The Stroke Association, ukuhamba ngamandla imizuzu engu-30 nsuku zonke kusiza ukulawula umfutho wegazi ophakeme futhi kwehlise namathuba okushaywa unhlangothi ngamaphesenti angama-27.

Tones imilenze yakho, glutes kanye nesisu:
Amathoni wokuhamba amathole akho, ama-quads nezinsimbi futhi aphakamisa ama-glutes. Uma uhamba uthambekele, kusebenza kahle kakhulu. Gcina ukuma okuhle ngenkathi uhamba njengoba lokho kuzosiza ukukhipha i-abs kanye nesinqe.

Khulisa inkumbulo:
Ucwaningo olwenziwe yi-The Proceedings of the National Academy of Sciences luthole ukuthi ukuhamba ngamandla imizuzu engama-40 kathathu ngesonto kungakhuphula umthamo we-hippocampus ngamaphesenti amabili( 1 ). Ukuhamba kuzophinde kwehlise ukuncipha kwamakhono engqondo ahambisana nokuguga.

Izinzuzo zokuhamba: Amathiphu okuqala

Konke ukulungele ukuqala? Funda lawa macebiso ukuqala uhambo olukusebenzelayo.

Izinzuzo zokuhamba: Amathiphu okuqala
Rack up 15,000 izinyathelo usuku ngalunye: Kungaba yiMapMyWalk noma ibhendi yakho yokuqina, kuphakanyiswa ukuthi ugcine ithrekhi yenani lezinyathelo ozihambayo ngosuku. Ukuhamba ngezinyathelo eziyi-15,000 ngosuku kungazwakala kunzima ekuqaleni, kepha uma uqala ukusebenza kuyo, kuyenzeka kakhulu. Ukuqinisa ukuhamba kwakho ngeke kuholele naku imisipha ebuhlungu .

Hamba kathathu ngosuku imizuzu engama-20 lilinye:
Khetha ukuhamba imizuzu emithathu okungama-20 esikhundleni sokuhamba ibanga elide. Eqinisweni, ukuhamba imizuzu eyi-15-20 njalo ngemuva kwesidlo kusiza ekulawuleni amazinga kashukela egazini kungcono kunokuthatha uhambo olude lwemizuzu engama-45 kanye ngosuku. Ngakho-ke kungani ungasisebenzisi kahle isikhathi sakho uhambe ngezikhawu.

Owesifazane uhamba ekukhuphukeni

Khuphuka umqansi: Ngenkathi uhamba endleleni ephakeme, kufanele ukuthi uqaphele ukuthi uyakhathala ngokwengeziwe futhi ukushaya kwenhliziyo yakho kuyakhuphuka. Lokhu kungenxa yokuthi ngenkathi uhamba umqansa , wakha imisipha eminingi. Lokhu kusiza ekwandiseni isilinganiso semethabolic. Ngakho-ke, ncika phambili kancane bese wehlisa ijubane lakho ngenkathi ukhuphuka umqansa ukuze ugweme ubunzima obungadingekile emisipheni yakho. Be slow futhi uzinze ekuqaleni, bese wandise imvamisa yalezi zindlela zokukhuphuka ukuze uyixhase kakhulu.

Phuza itiye eliluhlaza ngaphambi kokuhamba
Phuza itiye eliluhlaza ngaphambi kokuhamba: I-metabolism ekhulisiwe ingaba yi-win-win eqinisekile yokushisa ama-kilos engeziwe. Itiye eliluhlaza wenza lokho kanye. Ukuhlanganiswa okuphelele kwe-caffeine kanye namakatekini ndawonye kukhuthaza inqubo yokushisa amafutha, lapho okwaziwa kuqala ukuthi kukhuthaza ukushisa amafutha ngokukhuthaza i-thermogenesis futhi kamuva kuthuthukisa i-fat oxidation.

Shintsha ijubane uthathe ikhefu lesikhawu seminithi elilodwa: Akekho othanda ukuzidla wedwa. Kanjalo nomzimba wethu. Ukugcina isilinganiso esizinzile ngenkathi uhamba kufanele kukhishwe ngaphandle futhi ukuhamba ngejubane elihlukahlukene kufanele kufakwe enkambisweni yakho yokuhamba. Ucwaningo lukhombisa ukuthi lolu shintsho ekwenzeni lungathuthukisa ukushiswa kwamakhalori ngamaphesenti angama-20. Futhi, zama futhi ufake izikhawu zeminithi elilodwa enkambisweni yakho yokuhamba, lokhu kuzokusiza ukuthi ushise ama-calories amaningi.

Yeqa iziphuzo ezinoshukela: Ngabe ucabanga ukuthi uqeda ukujiya iziphuzo ezinoshukela njengeGatorade yenza okuhle esimisweni sakho sokuzivocavoca? Yebo, lezi ziphuzo aziyi-no enkulu ngenkathi kwenziwa inqubo yokuzivocavoca kancane. Lokhu kungenxa yokuthi lezi ziphuzo ezinoshukela zikunikeza ngendlela engaphezu kwenani lama-calories ashile ngesikhathi sokuzivocavoca umzimba.

Sebenzisa inani elifanele lamanzi lapho uhamba
Sebenzisa inani elifanele lamanzi: Ngokuya ngocwaningo, ukusebenzisa amanzi amaningi kusheshisa izinga lokwehlisa isisindo. Eqinisweni, ukwandisa ukusebenzisa kwakho amanzi ngamalitha ayi-1.5 ngosuku kungashisa ama-calories angu-17 400 ngonyaka!

Ithiphu: Zama konke okungenhla kwe- izinzuzo eziningi zokuhamba .

Izinzuzo zokuhamba: Imibuzo evame ukubuzwa

U. Umuntu uhamba kanjani ngokuhlakanipha ukuze athole izinzuzo eziningi zokuhamba?

TO. Ukuhlanganisa ukuhamba okuncane lapho kungenzeka khona kungaba isimangaliso sokuthola isimo. Ukupaka imoto yakho buqamama nomnyango wakho, ukuthatha izitebhisi, izitepisi ezizihambisayo nokukhetha ukuhamba esikhundleni sokuthatha imoto yakho kungenza ukuthi uthole ukhalo ophupha ngalo.

Izinzuzo zokuhamba: Imibuzo evame ukubuzwa

U. Ingabe umculo wengeza inani ezinzuzweni zokuhamba?

TO. Umculo ungaba nomthelela opholile emqondweni wakho noma ngabe isimo sinjani. Kungasebenza njengokushintsha isimo semizwa futhi kukuvuselele ngemizuzu. Ngakho-ke uma uphuma uhambo lokuhambahamba ngokuzayo futhi ungenaye umuntu ohamba naye, yenza umculo ube umngane wakho. Yenza uhlu lwadlalwayo oluhehayo ukusiza ukuqhubeka. Ungashaqeka ukubona ukuthi ngama-earphone akho akhanyisiwe, ungakwazi ukumboza lawo makhilomitha angeziwe kalula.