Wata hanya mai ban mamaki don ƙona ƙarin Calories

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Idan kun gaji da tafiya ta asali, tseren tsere hanya ce mai inganci don haɓaka ƙimar zuciyar ku kuma ƙara sabon ƙalubale. Bugun hannun brisk yana ba wa jikin ku babban motsa jiki mai ƙarfi da sautin hannayen ku.

Lokacin tseren tseren mintuna 30 kawai yana tafiya a cikin gudu na akalla 5 mph, mace mai nauyin kilo 145 na iya ƙone kusan adadin kuzari 220 - fiye da yadda ta yi tafiya ko ma tsere a cikin taki ɗaya ya nuna. Jaridar Wasannin Wasanni da Lafiya ta Jiki Nazarin.Menene ƙari, ba tare da turbaya da ke da ƙarfi a cikin gudu ba, tseren tsere yana rage matsin lamba akan gwiwoyi da haɗin gwiwa. Anan ne yadda zaku iya haɓaka matakan ku.

Tafiya na Race 101

Wanda ake wa lakabi da wasannin Olympics na mata a shekarar 1992, tseren tsere ya bambanta da guje-guje da tafiya mai karfi tare da ka'idojin fasaha guda biyu. Na farko: Dole ne ku kasance cikin hulɗa da ƙasa a kowane lokaci. Wannan yana nufin cewa lokacin da diddigin ƙafar gaban ya taɓa ƙasa ne kawai ƙafar ƙafar ta baya zata iya ɗagawa.

Abu na biyu, gwiwa na ƙafa mai goyan baya dole ne ya kasance madaidaiciya daga lokacin da ya buga ƙasa har ya wuce ƙarƙashin gangar jikin. Tsohon yana hana jikinka daga ɗagawa daga ƙasa, kamar yadda zai yi yayin gudu; na karshen yana hana jiki shiga cikin durƙusar da gwiwa.

Kuna samun ƙarin motsa jiki na motsa jiki tare da tseren tsere fiye da daidaitaccen tafiya. Wannan saboda kuna matsawa da ƙarfi hannunku, ƙasa kuma kusa da kwatangwalo ɗinku masu jujjuyawa, yayin yin ƙanana, saurin tafiya.

Mafari na farko yana ƙoƙarin fitar da motsi na iya zama kamar yana yin motsi-raye-rayen kaji mara daɗi. Amma madaidaicin sifa (gajerun matakai, madaidaiciya baya, lanƙwasa makamai da juyawa ta kwatangwalo) yana kama da aiki da ruwa. Stella Cashman, wacce ta kafa Park Racewalkers da ke birnin New York ta ce "Ina kwatanta shi da raye-raye. "Yayin da kugu ke juyawa, jikinka yana kyalkyali da kyau."

Samu Horo

Mayar da hankali kan ƙusa dabarar kafin haɓaka saurin don ku guji raunin da ya faru. "Kada ku yi sauri don matsawa da sauri don hana ja da ƙwanƙwasa da sauran tsokoki na ƙafa," in ji Cashman. "Bayan kun yi nisa da yawa kuma kun gina tsoka sannan zaka iya tafiya da sauri. "

Lokacin da kuke yin zaman tsere na 3-4 a mako guda, wanda ɗayan yana da tsayin sa'a guda, yakamata ku kasance cikin shiri don aikin gaggawa, in ji ta. Shiga kulob zai iya taimaka muku wajen tsara horon ku da kuma daidaita motsinku ƙarƙashin jagorancin gogaggun masu tuƙi. Je zuwa Racewalk.com don nemo daya kusa da ku. Za ku sami atisaye masu tauraro a can, su ma!

Gear Up

Neman takalmin da ya dace shine muhimmin sashi na guje wa raunin da ya faru da haɓaka saurin gudu. "Kafin siyan takalman masu tseren tsere, san wane irin baka kuke da ita, tsaka-tsaki ko lebur," in ji Dokta Elizabeth Kurtz, ƙwararriyar likitan ido tare da Ƙungiyar Likitocin Amurka na Podiatric. "Hakan yana ƙayyade yawan matakan da kuke buƙata. Domin tseren tsere ya ƙunshi motsi gaba, ba gefe zuwa gefe kamar yadda kuke gani a wasan kwallon kwando ba, takalma ya kamata ya goyi bayan baka mai tsayi wanda ke tafiya a cikin ƙafar ƙafa daga ƙafa zuwa diddige."

Nemo filin wasan tsere, takalman gudu mai sirara da aka tsara don tsere, ko takalmin gudu, in ji Editan Kafar Wasa ta SHAPE, Sarah Bowen Shea. "Za ku so takalma mara nauyi, wanda ba zai auna ku ba, tare da ƙafar ƙafa masu sassauƙa waɗanda ke ba da damar ƙafarku ta birgima ta kowane mataki ba tare da cikas ba." Gwada manyan zaɓuka uku na Bowen Shea ku ga wanne ne mafi kyau a gare ku:

Saucony Grid Instep RT (dacewa da masu farawa)

Brooks Racer ST 3 (Yana ba da ƙarin tallafi)

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

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