Ukuhamba ubuyela emuva, okubuye kwaziwe njengokuhamba kwe-retro, kungase kubonakale kungavamile, kodwa kuthola ukuqashelwa njengesengezo esinamandla ezinkambisweni zokufaneleka. Lokhu kuvivinya umzimba okulula kodwa okuphumelelayo kungathuthukisa ukulinganisela, kuqinise imisipha evame ukunganakwa, futhi kuthuthukise nokugxila kwengqondo. Kungakhathaliseki ukuthi ubheke ukuhlukanisa ukujima kwakho noma ukubuyisela esimweni sokulimala, ukuhlanganisa ukuya emuva esimisweni sakho kungakunikeza izinzuzo ezimangalisayo.
Kungani Kufanele Ubuyele Emuva?
Thuthukisa ibhalansi yakho, ukusebenzisana nokuvumelana nezimo
Ukubuyela emuva kunikeza inqwaba yezinzuzo, okwenza kube umsebenzi obalulekile kulabo abafuna ukuthuthukisa inhlalakahle yabo ngokomzimba nangokwengqondo. Enye yezinzuzo zayo eziyinhloko ukuthuthukisa ibhalansi nokuxhumana. Ngokuphonsela inselelo umzimba wakho ngezindlela ezintsha kanye nemisipha ehehayo engavamile ukusetshenziswa ngesikhathi sokunyakaza okuya phambili, ukuhamba ubuyela emuva kungathuthukisa kakhulu ukuzinza kukonke. Lokhu kunenzuzo ikakhulukazi kubasubathi nanoma ubani ofuna ukuthuthukisa ukusebenzisana kwabo.
Ukwengeza, ukuhamba kwe-retro kuqinisa imisipha engasetshenzisiwe njengamathole, ama-hamstrings, nalawo azungeze amadolo, avame ukunganakwa ekuhambeni okuvamile noma ukugijima. Ukuqinisa le misipha akugcini nje ngokuthuthukisa impilo yamalunga kodwa futhi kwehlisa ingozi yokulimala. Lokhu kuvivinya umzimba kuphinde kuthuthukise ukuguquguquka ngokwelula nokudonsa imisipha engasebenzi kancane ngesikhathi sokuhamba phambili, ikakhulukazi kuma-hamstrings kanye ne-back back. Ngenxa yalokho, kusiza ukugcina uhla olugcwele lokunyakaza emalungeni.
Ikhulula ubuhlungu emuva futhi ithuthukise ukuma
Kulabo abahlushwa izinhlungu ezingezansi, ukuhamba emuva kunganikeza impumuzo ngokukhuthaza ukuma okuqondile, ukunciphisa ukucindezeleka komgogodla, nokuvula imisipha ewumgogodla. Lokhu kungadambisa ukungakhululeki futhi kube nomthelela empilweni engcono yomgogodla ngokuhamba kwesikhathi.
Enye inzuzo ebalulekile yokuhamba emuva iwumphumela wayo ophansi emalungeni. Ngokususa ukucindezela ukusuka emadolweni kuya ezinzwaneni, kunikeza inketho ethambile kubantu abanobuhlungu obuhlangene noma abalimele, okwenza kube yisinqumo esihle kakhulu sokuvuselela nokubuyisela. Ukwengeza, isikhuthazo semvelo sokuma okuqondile phakathi nokubuyela emuva kungaholela ekuthuthukisweni kokuhamba kwakho okujwayelekile nokuma jikelele.
Iqinisa umsebenzi wakho wokuqonda nokulinganisela ingcindezi
Ngaphezu kwalokho, ukuhamba kwe-retro kuthuthukisa ukusebenza kwengqondo ngokudinga umzamo owengeziwe wengqondo, njengoba ingqondo yakho ijwayela iphethini entsha yokunyakaza. Lokhu kubandakanyeka kwengqondo okukhulayo kuthuthukisa amakhono okuqonda futhi kuthuthukisa ukuqwashisa kwendawo.
Okokugcina, ukuhamba ubuyela emuva kungase kube indlela esheshayo nephumelelayo yokwenza ukulinganisela ukucindezeleka futhi uzizwe uqabulekile. Ukuthatha ikhefu lokubuyela emuva kungase kubonakale kulula, kodwa kungaba nomthelela onamandla ekwehliseni ukucindezeleka nokuvuselela ingqondo nomzimba wakho.
Usulungele Ukuyivumela? Nansi Indlela Yokuqala
Ukubuyela emuva kuwukuzivocavoca okusebenzayo okunezinzuzo eziningi zomzimba nengqondo, futhi kungafakwa esimisweni sakho ngendlela ehlelekile, enamazinga amathathu. Le ndlela iqinisekisa ukuqhubeka kancane kancane ngenkathi kugcinwa ukuphepha nokusebenza ngempumelelo. Njalo qala kancane, gxila efomini elifanele, futhi uthuthuke kancane kancane, uthuthukela ezingeni elilandelayo kuphela uma usuyingcweti kweyangaphambilini.
Izinga Lokuqala
Uma uqala ngokuhamba emuva, qala ngamaseshini amafushane, cishe imizuzu emi-5-10, ukuze ukhululeke ngokunyakaza. Qinisekisa ifomu elifanele ngokugcina ikhanda lakho liphezulu, amahlombe abuyele emuva, futhi umgogodla uhlanganyele, ugweme isilingo sokubheka phansi ezinyaweni zakho, okungase kucindezele intamo yakho. Qala ngokuhamba amamitha angaba ngu-30 ukuya emuva, ujike uhambe amamitha angu-30 ukuya phambili, bese ujika futhi uhambe amanye amamitha angu-30 uhlehle. Phinda le nqubo izikhathi ezintathu. Leli zinga aligcini nje ngokukwethula umsebenzi kodwa futhi lisiza ukubuyisela ibhalansi yokucindezeleka kwakho. Ukusebenzisa i-treadmill noma i-flat, ngisho nangaphezulu kunganciphisa ingozi yokukhubeka futhi kukusize ugcine ukuhleleka okufanele.
Izinga lesibili
Njengoba wakha ukuzethemba, kancane kancane wandise ubude besikhathi sakho sokubuyela emuva, uhlose ukusebenza kuze kufike kumaminithi angu-20-30. Kuleli qophelo, ungadlulela ezingeni lesibili, lapho ugijima khona cishe amamitha angu-30 ukuya emuva, ujike uhambe amamitha angu-30 ukuya phambili, bese ujika futhi ukuze ugijime amamitha angu-30 uhlehle. Phinda le nqubo izikhathi ezintathu. Leli zinga lengeza ingxenye yenhliziyo nemithambo yegazi, ikhulise umfutho futhi ithuthukise ngokwengeziwe ibhalansi yakho nokusebenzisana. Ukuze ugcine isimiso sakho sinenselele, cabanga ukufaka okuhlukile njengokuhamba uhlehle umqansi noma ukwengeza ukumelana nevesti elinesisindo. Ukuxubana ngezikhawu zokuya phambili nokubuyela emuva nakho kungadala ukujima okunamandla.
Izinga Lesithathu
Izinga lesithathu nelithuthuke kakhulu libandakanya ukugijima amamitha angu-30 ukuya emuva, ukujika ngaphandle kokuma, ukugijima amamitha angu-30 ukuya phambili, bese ujika futhi ngaphandle kokuma ukugijima amamitha angu-30 ukuya emuva. Phinda le nqubo eqhubekayo izikhathi ezintathu. Leli zinga lidinga ukunyakaza okubushelelezi, okuqhubekayo futhi kungathatha isikhathi ukuzenza kahle. Ukumatanisa ukuhamba ubuyela emuva nokuzivocavoca kokuqeqesha amandla okufana nama-squats, amaphaphu, nokucindezelwa kwemilenze kungathuthukisa ukujima kwakho okuphansi komzimba, kuqondise amaqembu emisipha afanayo nokudala isimiso sokufaneleka esiphelele.
Ukucatshangelwa Kwezokuphepha
Ukuphepha kubalulekile uma uhamba uhlehla. Hlala ukhumbula indawo okuzungezile, uqinisekisa ukuthi indlela ayinazo izithiyo. Uma kungenzeka, cabanga ukuba ne-spotter noma ukusebenzisa isibuko esiphambi kwakho ukuze uhlole ukuhleleka kwakho futhi ugcine ukuphepha kulo lonke umkhuba wakho. Lokhu kuzokusiza ukuthi ugxile efomini elifanele futhi uvimbele ukulimala, okukuvumela ukuthi uzuze ngokugcwele ezingeni ngalinye lokuhamba emuva.
Ngakho-ke usunakho! Ukuhamba uhlehle kungase kubonakale kuncane lapho, kodwa kuyindlela ejabulisayo, esebenzayo yokunyakazisa isimiso sakho sokufaneleka. Izame - ungazimangaza ngokuthi ujabulela kangakanani ukuya phambili ngokubuyela emuva!
