Inā hoʻoholo ʻoe e hele i ka jogging, a ke hana nei paha, akā ʻaʻole ʻike i nā hiʻohiʻona āpau o kēia haʻuki, a laila no ʻoe kēia ʻatikala.
Ma mua o ka jogging
Pono ʻoe e hoʻomākaukau no kahi holo. ʻO kēia, ʻoiaʻiʻo, ʻaʻole ia e hōʻike i nā kaʻina lōʻihi. Akā aia kekahi mau hiʻohiʻona o ka hoʻomākaukau. Pono lākou e ʻike i ka hōʻoluʻolu kiʻekiʻe ke holo nei.
Eia hou, ʻo ka mea nui no nā mea heluhelu o kaʻu blog, hoʻopaʻa wau i kahi papa o nā aʻo wikiō wikiō e hōʻoia ʻia e kōkua iā ʻoe e hoʻomaikaʻi i kāu hopena holo. Huli aku kumu aʻo wikiō a hoʻomaka i kāu holo mua. E hiki mai ana kēia mau haʻawina no ka mea e holo ana a i ʻole e hoʻomaka paha e hana i kēia haʻuki. Hiki iā ʻoe ke kau inoa MAANEI... No nā mea heluhelu o ka blog "manuahi, olakino, nani" aʻoaʻo aʻo wikiō manuahi.
ʻAi ma mua o ka holo ʻana
ʻAʻole kūpono e ʻai ma hope o 2 mau hola ma mua o ka holo (no ka ʻike hou aku e pili ana i nā loina o ka meaʻai ma mua o ka holo ʻana, e ʻike i ka ʻatikala. Hiki paha ke holo ma hope o ka ʻai ʻana). Akā inā ʻaʻole kiʻekiʻe ka holo a me ka lōʻihi, a laila hiki iā ʻoe ke ʻai māmā māmā i ka hapalua hola a i hoʻokahi hola ma mua o ka hoʻomaʻamaʻa. E like me kahi meaʻai māmā, hiki iā ʻoe ke inu i kīʻaha kī tī a i ʻole hoʻāhu me ka kope.
Pehea e ʻaʻahu ai no ka holo ʻana
Pono ʻoe e ʻaʻahu i maʻalahi a ʻoluʻolu hoʻi iā ʻoe. I ka manawa like, ʻaʻole pono ʻoe e hele i kahi hale kūʻai ʻoihana a kūʻai i ke alahele makamae loa ma mua o kāu holo mua ʻana. I ka hoʻomaka ʻana, e lawa nō ia e ʻike i nā pōkole pōkole māmā a me kahi T-shirt no ke kau kau wela a i ʻole kahi trackuit makamae maʻamau i hana ʻia i ka lole bolognese no ka wā o ke kauwela-puna. E kamaʻilio mākou e pili ana i nā lole no ka hoʻoilo e holo nei i nā ʻatikala ʻē aʻe.
I ka wela, e ʻaʻa i ka pāpale.
Nā kāmaʻa holo
E like me ka hihia me nā lole, ʻaʻole pono ʻoe e kūʻai i nā sneakers kuni no ka nui o ke kālā no ka hoʻomaʻamaʻa mua, ʻoiai inā hiki iā ʻoe ke kūʻai i nā kāmaʻa pipiʻi me ka hōʻeha ʻole i kāu kālā.
Kūʻai nā hale kūʻai he nui kāmaʻa holo maikaʻi, i uku ʻia he 400-600 rubles, ʻoiai ʻaʻole ʻokoʻa loa mai kā lākou mau hoa kūʻai pipiʻi.
Ke koho ʻana i kahi kāmaʻa holo, e nānā mua i ka outsole. Pono ia e mānoanoa a loaʻa i kahi notch i ka waena e cushion i ka wāwae. Ma kēia mea, ʻoi aku ka maikaʻi o ka lawe ʻole ʻana i nā sneakers nona ka pā e pālahalaha a pahee. I kēlā mau kāmaʻa, hiki iā ʻoe ke paʻi i kou mau wāwae a hōʻino paha i kou vertebrae, no ka mea ʻaʻole i hoʻolālā ʻia no ka holo ʻana ma ka aspphalt a i ʻole nā papa pā. A laila, koho i kāu mau kāmaʻa laka ma ke kaupaona. Mālamalama loa lākou a ʻaʻole ʻoʻoleʻa.
I ka manawa like, i nā hana mua, hiki iā ʻoe ke holo i loko o nā kāmaʻa, me nā sneakers. Akā e hoʻāʻo e kiʻi i nā kāmaʻa holo maʻamau i ka wā hiki.
Holo mua
Pulse ʻoiai e holo ana
No laila, ua holo mua mākou. ʻO ka mea mua, pono ʻoe e hoʻomaopopo inā hiki iā ʻoe ke holo i nā mea āpau, a ʻoi aku ka maikaʻi o ka hoʻomaka ʻana me ka hele wikiwiki. ʻAʻole paʻakikī kēia e hōʻoia.
Hoʻomaka e holo. Inā ma hope o ʻelua mau minuke hoʻomaka ʻoe e ʻokiʻoki i ka nui a ʻaʻole lawa kou ikaika e holo hou aku ai, a laila e nānā i kāu pulse. Inā piʻi kona waiwai ma luna o 140 mau kaha, a laila i ka mua ʻaʻole pono ʻoe e holo.
ʻAʻole paʻakikī e nānā i ka lāʻau ikiʻai. ʻO nā mea āu e pono ai ka hana ʻana i ka uaki kuʻi a i ʻole ka uaki maʻamau. ʻIke i ka pulse ma kou lima a me kou ʻāʻī. Manawa 10 kekona a helu i ka helu o nā hits i kēia manawa. A laila e hoʻonui i ka helu i loaʻa iā 6. ʻO kēia ka waiwai o ka helu o kou puʻuwai.
No laila, inā i lele ka lāʻau i hope ma hope o 2 mau minuke o ka jogging māmā i 140 mau kuʻi a ʻoi aku ke kiʻekiʻe, a laila ʻoi aku ka maikaʻi e hoʻololi i ka holo ʻana me kahi keʻehi. A hele nā pule hebedoma mua no 30-60 mau minuke i kahi wikiwiki. I ka manawa like, i kēlā me kēia manawa ke nānā inā hiki iā ʻoe ke holo, a hiki i ka helu o kou puʻuwai ma hope o 2 mau minuke o ka holo ʻana ma mua o ka 140 mau kiʻi aloha, e hoʻomau i ka hele wāwae.
Eia naʻe, ʻaʻole pili kēia lula i ka poʻe me ka tachycardia. ʻO kā lākou helu pālū a ma kahi kūlana mālie hiki i 120. Hoʻokahi wale nō ʻōlelo aʻoaʻo i ia poʻe - e alakaʻi ʻia e kou ola maikaʻi. Inā hiki iā ʻoe ke holo, a laila holo. I hoʻokahi mahina wale nō, hiki iā ʻoe ke hoʻōla i ka tachycardia ma ka holo wale ʻana, inā ʻoe e doze pono i ka ukana.
ʻEnehana holo
Pono kēlā me kēia kukini novice e hoʻomanaʻo i kahi lula nui e pili ana i ka ʻenehana holo - ʻAʻohe ʻenehana kūpono. ʻAno kani paha ia, akā ʻo ia. Aia nā kulekele laulā e hāhai ma hope o ka holo ʻana. Akā ʻaʻole hiki ke hoʻohana ʻia kēia mau loina inā hiki iā ʻoe ke holo maʻalahi me ka hōʻoluʻolu ʻole me ka ʻole o lākou.
ʻO kahi laʻana kūpanaha ʻo ia ka mea noho ma ʻAitiopa a me ka mea hoʻokūkū Olumepika ʻo Haile Gebreselassie, nāna i hoʻopaʻa i nā moʻolelo he nui a lanakila i ʻelua mau Olumepika ma kahi mamao o 10 km, e holo ana me ka lima e kaomi ʻia i kona kino, hewa loa inā ʻoe e heluhelu e pili ana i ke ʻano holo pololei.
No laila ʻo ia nō. ʻO nā kumumanaʻo o ka holo ʻana penei.
1. ʻAʻole pono e pinch a hāpai i kou poʻohiwi. ʻAʻole kōkua kēia, akā e hoʻolilo ʻoe i ka ikehu no ka mālama ʻana i nā poʻohiwi i kahi mokuʻāina. Hoʻomaha a mai ʻuwī. ʻO ka lula nui e hoʻopili i nā mea holo mamao. ʻAʻole pili kēia i ka sprint. Holo 100 mau mika i kahi manawa hoʻopaʻa i kahi kūlana hoʻomaha ʻaʻole e holo.
2. Hiki ke kau i ke kū ma nā ʻano he nui... No ka mea holo mua, ʻoi aku ka maikaʻi o ka holo ʻana ma ke kumu o ka ʻolokaʻa ʻana i ka wāwae mai ka heʻe a kahi manamana wāwae. ʻO ia, kau mua ʻoe i kou wāwae ma ka kuʻekuʻe wāwae, a laila, ma muli o ka inertia o ke neʻe ʻana o ke kino, ʻōwili ka wāwae i ka manamana wāwae. A kū pololei ka repulsion mai ka honua me ka manamanalima. Aia kekahi ʻano o ka holo wale ʻana ma ka pae mua, me ka hoʻopili ʻole ʻana i ka papahele me nā kuʻekuʻe wāwae. E hana ai i kēia, pono ʻoe i nā mākua keiki bipi ikaika loa. A hiki iā ʻoe ke holo i kahi ʻōwili huli. Kau mākou i ka wāwae ma ka manamana wāwae a laila hoʻohaʻahaʻa i ka kuʻekuʻe wāwae. Hiki iā ʻoe ke holo e like me kēia, akā no ka nui he ʻoi aku ka maʻalahi ma mua o ke koho mua. Aia kekahi koho ʻē aʻe i kapa ʻia ʻo Chi-Beg. I kēia hihia, kau ka wāwae i ka wāwae a pau i ka manawa hoʻokahi. Akā pono e aʻo ʻia kēia ʻano holo no ka manawa lōʻihi i mea e noi ai, ʻoiai me ka ʻike ʻole, hiki iā ʻoe ke hōʻeha i kou mau wāwae a me ka vertebra, me ka hoʻohana ʻana i kēia hana.
3. ʻAʻole pono e hoʻohaʻahaʻa i ke poʻo. ʻAʻole pono ʻoe e nānā i kou mau wāwae - mai makaʻu, ʻaʻole ʻoe e hina. E nānā a puni, a i mua paha ou. A laila e pololei ke kūlana o ke poʻo.
4. Pono e mālama iki i ke kino i mua. Hana ʻia kēia i mea e hoʻokuʻu ai i ke kua a ʻae i ka umekaumaha e hana no mākou. Ma ka ʻaoʻao ʻē aʻe, inā huliluli ʻia ke kino i hope, a laila e kūʻē ka ikaika o ka umekaumaha iā mākou. Physical kula - pēlā mākou e hoʻohui ai i kahi o ka ikaika e huki iā mākou ʻaʻole wale i lalo, akā hoʻi i hope. No laila, he kuhi hewa loa ka hoʻi ʻana i hope.
5. ʻOi aku ka maikaʻi o nā lima mālama i nā kuʻekuʻe i kūlou iki, a i ka neʻe ʻana he pono ia e hana i ʻole nā lima e keʻa i ka midline o ke kino.
Eia nā kumu kumu o ka hana ʻenehana. Akā, haʻi hou wau. Koe no ka hoʻonohonoho pono ʻana o ke kino, kūlike ʻole nā loina ʻē aʻe āpau. No laila, e hoʻāʻo mua e holo e like me ka mea i kākau ʻia, a laila e nānā i kāu ʻenehana kahi maʻalahi loa iā ʻoe e neʻe.
Pehea e hanu ai ʻoiai e holo ana
Mālama nui nā kukini makemake nui pololei hanu ʻenehana ʻoiai e holo ana... A makehewa. E like me ia, ʻaʻohe kūpono e holo ana i kahi ʻenehana holo pono. Mai piliwi ke haʻi lākou iā ʻoe e hanu wale ma kou ihu. Pono kēia no nā sprinters, ʻoiai ʻaʻole lākou e pono i ka oxygen i ka wā e holo ana, a hoʻohana ʻia kēia hana e hoʻomaʻamaʻa i nā māmā o nā ʻaleʻa ʻoihana e hiki ai iā lākou ke holo ma kahi palena iki o ka oxygen.
ʻAʻole pono mākou i kahi sprint a i ʻole nā wikiwiki wikiwiki. No laila, ʻoiai e holo ana, e hanu me nā mea āpau āu e hiki ai - me kou waha, ihu, inā hiki iā ʻoe ke hanu me kou mau pepeiao, hanu me kou mau pepeiao. ʻAʻole ka mea nui e kaohi i ke komo ʻana o ka oxygen i ke kino. Loaʻa i kahi poʻe ʻaleʻale ʻoihana kahi mea i hoʻopili ʻia ma ka ihu e wehe ākea ai nā puka ihu, kahi e kahe ai ka ea i kēia hihia.
Ehia e holo
Koho i ka manawa a i ʻole ka mamao no ka holo ʻana iā ʻoe iho. Inā hiki iā ʻoe ke holo no 30 mau minuke me ka paʻakikī ʻole, holo. Inā hiki iā ʻoe ke holo no 10 mau minuke wale nō, a laila holo no 10 mau minuke. E hauʻoli ʻoe i ka holo ʻana, ʻaʻole e hoʻāʻo e wāwahi i ka moʻolelo o ka honua. Ke kamaʻilio nei mākou e pili ana i nā newbies. Inā ʻoe e holo lōʻihi ana, a laila ʻaʻole kōkua kēia ʻatikala iā ʻoe i kekahi ʻano - pono ʻoe e ʻike i kēia mau mea āpau.
Eia naʻe, ʻaʻole holo ka holo ʻana no ka pohō kaumaha inā ʻoi aku ma mua o 30 mau minuke ka lōʻihi. Akā no nā pono olakino a me ka mālama ʻana i ka palekana, ua lawa nā holo o kēlā me kēia lā no 15-20 mau minuke.
ʻO kahi koho maikaʻi loa no ka hoʻoikaika ʻana i kou olakino e jogging ana i kēlā me kēia lā no 5-8 km. No nā mea pāʻani hoʻomaʻamaʻa hou aʻe, hiki iā ʻoe ke holo i 20 km i kekahi manawa. Inā makemake ʻoe e holo i kēlā me kēia lā, a laila heluhelu mua i ka ʻatikala: Hiki iaʻu ke holo i kēlā me kēia lā
Ma hea e holo ai
Hiki iā ʻoe ke holo ma luna o kēlā me kēia ʻilikai. Inā makemake ʻoe i kahi ʻoi aku ka maikaʻi, a laila e heluhelu kikoʻī e pili ana i nā ʻano āpau āpau i ka ʻatikala. Ma hea ʻoe e holo ai
I mea e hoʻomaikaʻi ai i kāu mau hopena i ka holo ʻana ma nā wahi waena a me nā mamao, pono ʻoe e ʻike i ke kumu o ka holo ʻana, e like me ka hanu pololei, ʻenehana, hoʻomehana, ka hiki ke hana i nā eyeliner kūpono no ka lā o ka hoʻāʻo, a me nā mea ʻē aʻe. No laila, paipai wau e hoʻomaʻamaʻa ʻoe iā ʻoe iho me nā hōʻike aʻo wikiō ʻokoʻa e pili ana i kēia mau kumuhana mai ka mea kākau o ka blog "holo, olakino, nani", ma hea ʻoe i kēia manawa. Hiki iā ʻoe ke ʻike hou aʻe e pili ana i ka mea kākau a me nā hōʻike aʻo wikiō ma ka ʻaoʻao: Aʻo wikiō wikiō manuahi ... Ua kōkua kēia mau haʻawina i mau kaukani mau kānaka a kōkua pū kekahi iā ʻoe.
