Kwiminyaka yakutshanje, ukuhamba ngeentonga kuye kwafumana ukuthandwa phakathi kwabalandeli bezemidlalo, kwaye akumangalisi, kwaye iyeza liye labonisa ukuba lolu hlobo lwezemidlalo lubangele ekuphuculeni phantse zonke izitho kunye neenkqubo zomzimba womntu. Ukuzondla kwifom ngokwaneleyo ukubandakanya ukuhamba ngeentonga ezihambayo kathathu ngeveki imizuzu engama-40.
Inkqubo yokuhamba ngeentonga
Inkqubo yokuhamba okunjalo kunye neentonga zifana nezobugcisa kwi-skiing. Intonga yokunene ifanele ifake umhlaba ngexesha elinye langasese (isithende) kwaye, ngokufanelekileyo, intonga ekhohlo iya kuthintela umhlaba ngeenyawo ezilungileyo, ngokwenene ayikho into enzima, kodwa ngaphambi kokuba uqale ukuhamba, kufuneka ufudumale kwaye ufudumise umncinci.
Khawukulungiselele izihlunu zesenzo esizayo siya kunceda oku kulandelayo:
- Kufuneka uthabathe iintonga uze uzikhanyise emva komva wakho, uze wenze ama-15-20-sit-ups.
- Enye intonga ukuthatha iiphelo kwaye uyiphakamise phezu kwentloko yakho, ngoko kufuneka wenze iindawo ezininzi ezishiyekileyo kwaye zisekunene.
- Beka iinyawo zakho ngobubanzi bamagxa akho, phantsi izandla zakho phantsi kwaye wenze izikwere ezili-10 zentwasahlobo, ungabhuqa izithende ezisemhlabeni, uphakamise iingalo zakho phambili.
Ngoko, emva kokufudumala, ungaqalisa le mcimbi umdlalo. Xa uhambisa umlenze uguqa ngamadolo, gcina iintonga kwi-angle, isinyathelo ngasinye sifanele siqale ngesithende, kungekhona kunye ne-sock. Hamba ngesigqi, kungekhona nje izandla kunye neenyawo zakho, kodwa nezikhwepha zakho, amahlombe, isifuba, umva.
Ngokuqhelekileyo, xa udlala imidlalo kubaluleke kakhulu ukuphefumula ngokufanelekileyo, kodwa ngexesha lokuhamba kakuhle ngokuhamba ngokuphefumula, njengomthetho, kungabonakaliyo, into eyona nto kukuba ukuzola, ukujula nokugqithiseleyo. Kungcono ukuqala ukuphefumula ngeempumlo, kunye nokunyuka kwithempu yokunyakaza, uya kufuneka ufune umoya ophezulu, kwaye uya kutshintsha ngokuzenzekelayo ukuphefumla ngomlomo wakho. Ngokuqinisekileyo, ukuphefumula kufanele kube yimpumlo, kunye nomphumo ngomlomo, kodwa apha into ebalulekileyo kukuba uziva ukhululekile.
Emva kokuhamba, kuyacetyiswa ukuba wenze ukusetyenziswa kwamanye emva kunye nokwelula imisipha yemilenze, kwaye ngosuku olulandelayo awuve uziva intlungu kwiimisipha, kufuneka uthabise ubhebha emva kokubuyela ekhaya.
Iingcebiso zokuhamba ngeentonga
- Khetha iimpahla ezifanelekileyo. Iimfudu kufuneka zinikezwe lula, ngoko iingubo kufuneka zibe zikhululekile kangangoko kunokwenzeka, akukho nto ifanele iyeke, idonse, njl.
- Ukuhamba kufuneka kuvuyise. Ukuba ngexesha leentshukumo uvakalelwa intlungu kumalungu, izihlunu, utywala, uziva ukhululekile, ngoko nangoko uthintane nodokotela.
- Musa ukunyuswa. Ukuba nje uqale ukuhamba ngeentonga, ungayigqithisi, ungakwandiseli ngokukhawuleza ixesha lokuqeqesha kunye nesantya sokunyakaza ngosuku olulandelayo, yonke into ifanele ibe yinkqubela, umzimba wakho uza kukuxelela xa iya kuba ilungele ukwandisa umthwalo.
- Musa ukuzenzela ngisho nasebusika. Ukuhamba ngeenduku ebusika kunokubaluleke kakhulu kunokuba kufike ngexesha elifudumele lonyaka. Ngexesha loqeqesho kwiqhwa, umzimba womntu uphantsi, umsebenzi uphucula
Imithambo yegazi, intliziyo, inkqubo yesantya iqala ukusebenza ngakumbi. Into ephambili, xa uhamba ebusika, kukugqoka kakuhle kwaye ungaphefumli ngomlomo wakho, ukuze ungaguli. - Awunakuyisebenzisa emva kokutya. Khumbula, ukuba uyadla, kufuneka ulinde esinye nesigamu, iiyure ezimbini uze uqale uqeqesho .
- Ukusela ngokufanelekileyo amanzi. Xa uhamba ngeentonga, kufuneka uphuze amanzi amaninzi, kodwa ngeengxenye ezincinci kunye ne-sips encinci, ukuba uphuza amanzi amaninzi ngokukhawuleza, unokuba neengxaki ngamathumbu.