Mai ka manaʻo o nā ʻano haʻuki, ʻo ka holo ʻana ke kūlana kūlohelohe o ke kino kahi e ulu ai kona ʻano kino. No laila, ke hoʻonui nei i kona mau pono a me kona pono i kēlā me kēia makahiki ʻaʻole wale e nā poʻe ʻālapa, akā me nā ʻelele o nā haʻuki ikaika ʻē aʻe. 
ʻO ke ʻano i nā ʻano kūpono o ka holo ʻana ʻaʻole kānalua. Manaʻo kekahi he panacea ia no nā maʻi ʻaneʻane i ʻike ʻia, paipai kekahi i ka holo ʻana ma kahi liʻiliʻi e hiki ai, e kāhea ana i nā hopena ʻino ma ke kino.
E like me ka mea e hiki ai, nā poʻe pā, nā mea kūʻē a me nā mea kūpaʻa ʻole e pili ana i ka holo ʻana o nā hoʻopaʻi e hoʻāʻo e hoʻokō i hoʻokahi pahuhopu like - e loaʻa nā hopena kiʻekiʻe me ka palena iki o ka hoʻāʻo. ʻO kahi ala e kū ai i ka pae hoʻohālikelike hoʻoikaika pono e holo me nā kaupaona ma kou mau wāwae.
Nā hiʻohiʻona o ka holo ʻana me nā kaupaona ma nā wāwae
Aia nā hiʻohiʻona nui ʻelua o ka holo ʻana me nā kaupaona - ʻoi aku ka paʻakikī o ka holo ʻana; e ʻike wikiwiki ʻia ka hopena. Nānā ʻole i ke kaumaha o nā kaupaona, hoʻonui ka inertia o ke kino - ʻoi aku ka paʻakikī o ka kū ʻana a ʻoi aku ka ʻeha o ka hāʻule.
No wai ia
Hiki ke hoʻokaʻawale ʻia ka holo ʻana me nā kaupaona i ka holo ʻana no ke olakino a me nā pono hoʻoikaika kino. No laila, 1.5 kg ma nā wāwae e kūlike i 8-10 kg ma ke kāʻei.
Ma ka awelika, ke holo nei me nā kaupaona, hiki iā ʻoe ke lilo i nā paona keu he 3-5 mau manawa ka wikiwiki, ʻo ia hoʻi, ʻaʻole 1 makahiki, akā ʻo 2-4 mau mahina, a i ʻole holo 1 hola, akā ʻaʻole 12-15 mau minuke i ka lā.
Ma kahi o nā haʻuki ikaika a pau, ka jogging me nā kaupaona ma kou mau wāwae, i kekahi kekelē a i ʻole, hoʻokomo ʻia i loko o ka papahana hoʻomaʻamaʻa laulā. No ka poʻe i hele i nā huakaʻi lōʻihi i kēlā me kēia manawa, he manawa kūpono kūpono kēia e hoʻohui i nā haʻuki holo a me nā hoʻoikaika kino i ka hale hoʻoikaika kino e pīpī i nā mākala o nā wāwae a me nā ʻūhā.
He aha kā kēia holo e hāʻawi ai?
- Hōʻalo i ka lawe ʻana o ka oxygen i ka cerebral Cortex.
- Hoʻoikaika i ka ʻōnaehana cardiovascular.
- Hōʻeleu i ke ahi momona.
- Hāʻawi i ka paila ʻana i nā mākala.
- E hoʻonui ia i ka hoʻomanawanui, a hoʻonui kēia i nā hopena haʻuki a hoʻopau i ka hanu liʻiliʻi.
- E hoʻonui i ka jogging (manawa pahū o nā wāwae) - pōmaikaʻi no ka poʻe i komo i nā lele lōʻihi a kiʻekiʻe, no ka poʻe i lanakila i nā keakea ʻoiai e holo ana a no nā mea holo kaʻa e holo i nā kaona haʻahaʻa.
- ʻO nā hiʻohiʻona nani o nā wāwae. Hiki iā ʻoe ke hōʻike ma kahakai, i ka lumi ʻauʻau, solarium, a pēlā aku.
He aha nā mākala e holo?
Ke jogging nei ia me nā kaupaona i hiki ai iā ʻoe ke pauma i ka mākeke a me nā kuʻekuʻe wāwae, a paʻakikī loa kēia e hana ma nā simulator.
ʻO nā mākala bipi keiki, nā mākala o nā ʻūhā mua a me hope, hana hoʻi nā rectus a me nā mākala oblique o ka kaomi haʻahaʻa. Hāʻawi nā kaupaona ma nā wāwae i ka liʻiliʻi o ke koʻikoʻi i ka iwi kuamoʻo, ʻoiai e kīkī ʻia nā mākia vertebral kolamu.
Nā Pōmaikaʻi
- wā pōkole o nā lāhui.
- ka hoʻomohala paʻakikī o nā wāwae o ka ʻūhā a me ka paʻi, me nā mākala o nā kolamu vertebral.
- Ua puhi ʻia nā manawa he 5 mau kilocalories ma mua o ka holo maʻamau. ʻO nā mea pono, ʻaʻole like me ka holo maʻamau, ʻaʻole lawe nui ʻia i ka papa momona ke hele lākou i loko o myofibril (protein protein protein).
- e mālama ana i ka manawa i ka mahele o ka helu o nā hoʻokokoke a me nā hana hou a hoʻomaha ma waena o nā hana no ka pauma ʻana i nā mākala wāwae.
Nā mea maikaʻi ʻole
- Ma mua o kou hoʻomaka ʻana me ka kaupaona, pono ʻoe e holo me ka ʻole o lākou no ʻeono mau mahina e hoʻomākaukau ai i kou mau mākala no nā ukana hou aʻe.
- ʻO ka holo me nā kaupaona ka mea cont conticated no ka poʻe me ke koko kiʻekiʻe a me nā pilikia me ka ʻōnaehana cardiovascular.
- He hopena maikaʻi ʻole kēlā ʻano holo ʻana ma nā hono kuli.
- koho pololei ʻole o nā kaupaona hiki i ka ʻeha.
He aha nā mea kauona?
Aia he 2 ʻano o nā kaupaona:
- Lamellar - me nā kaupaona i ke ʻano o nā pā kila pālahalaha a i ʻole nā paukū metala.
- Bulk - me nā kaupaona i ke ʻano o nā ʻeke one a i ʻole nā kī kila.
No ka holo ʻana, nā cuff kaumaha me ke kī ʻana a i ʻole ke one ʻoi aku ka maikaʻi, no ka mea hiki iā lākou ke hana hou i ke kōkua o nā mākala a paʻa paʻa i ka wāwae. I nā hale kūʻai haʻuki, he 1,300 a 4,500 rubles ka uku o ia mau mea kaupaona.
Ke holo nei i kahi hana me nā kaupaona ma nā wāwae
Aia he 2 e hoʻokokoke i ka ʻenehana holo.
- Hoʻololi i ka ʻenehana holo me nā kaupaona ke ʻano o ka holo maʻamau. Hiki wale nō kēia inā hoʻomaka kahi kanaka e holo me nā kaupaona ma hope o ka jogging me ka ʻole o lākou no ʻeono mahina a ʻoi paha.
- Ke hoʻokumu ʻia nei kahi ʻenehana kaʻawale. He mea maʻamau kēia no nā poʻe hoʻomaka a i ʻole nā mea e holo me nā kaupaona keu e hoʻomaikaʻi i ka hana i makemake ʻia no nā haʻuki ʻē aʻe.
Eia nō naʻe, ʻaʻole hiki ke holo me nā kaupaona me ka ʻole o lākou:
- Inertia kino ʻē aʻe;
- Hīkiʻi i ka pahu i mua i ka pahu;
- He paʻakikī e kau i kou mau wāwae ma ka laina like;
- Me ka hoʻomaka ikaika, aia ka makaʻu o ka haehae a hōʻeha paha i nā ligament a me nā hono.
Nānā kukini
Holo wau i nā mika 100-200. ʻAʻole hiki iaʻu ke kau i nā pono hana. Ua holo hewa wau. Kauoha ka mea hoʻomaʻamaʻa i nā kaupaona ma nā wāwae i ka paʻakikī. Ma hope o hoʻokahi mahina a me ka hapa ka ikaika i hoʻomaka a aia kekahi manaʻo o ke kaumaha ʻole a i ʻole kekahi mea. Ma ka laulā - ua lanakila ka ʻāina.
Anederea
A holo wau ma 3000 mau mika a hiki i ka haʻi ʻia ʻana iaʻu hiki iaʻu ke hoʻāʻo e lawe i kahi makana ma ke kālepa. Ua aʻo ʻia ke kaʻi. Ua ʻōlelo ʻo ia aia he hiki, akā pono mākou e hana no hoʻokahi makahiki. A no ke aha ʻole, no ka mea ma mua ʻaʻole wau i hoʻolālā e hana ma nā wahi āpau. I ke aʻo ʻana he 2 manawa ia o ka pule me nā kaupaona. No ka hana ʻana i kēia, ua kūʻai kūʻokoʻa wau i nā sneakers no 2500 rubles ma ke aʻo a kahi mea hoʻomaʻamaʻa. Hooray! Ua ʻoki au i 50,000 rubles i ka mahina i hala!
Basil
Ua haʻi mai koʻu mau hoaaloha iaʻu ʻaʻohe mea ʻoi aku ka maikaʻi o ka lilo ʻana o kekahi mau kilo e like me ka holo ʻana. I ka mua ua komo wau i ka jogging, he jogging maʻalahi kēia, no hoʻokahi hola a me ka hapa o ke kakahiaka. ʻOi hou aku ka loaʻa hou. Ua ʻōlelo mai lākou iaʻu e launa me kahi hui hoʻoikaika kino, a ma laila i wehewehe kikoʻī ai ka wahine i ka paʻakikī me nā kaupaona. ʻAʻole holo i hoʻokahi hola a me ka hapalua, akā no 30 mau minuke. ʻO ka mea mua wau e hoʻomaka me ka hele wāwae, a ma hope o 3 mau mahina pono wau e neʻe i ka holo. Ua kākau lākou i ka papaʻai - ka momona liʻiliʻi, nā hua a me nā mea kanu a ʻaʻole i palai. ʻIke ʻoe, ʻaʻole no ka nui o ke kaupaona i lilo, akā ua pauma loa koʻu mau wāwae!
Anna
E like me kā lākou e ʻōlelo nei, "Ua hiki ʻo Gagarin i laila." Ua holo wau no kaʻu leʻaleʻa iho, hele i nā huakaʻi me nā hoaaloha. Ma ka laulā, ʻaʻole ʻo ia i kaumaha. Eia nō naʻe, ma hope o ka piʻi lōʻihi ʻana, hoʻomaka ka hanu. Ua ʻōlelo ʻia kekahi o ka poʻe mākaʻikaʻi i ka wā e holo ana i ke kakahiaka e pili i nā wāwae o 700 gram. Iʻeono mau mahina ma hope mai, ua lele kahi meniskus i waho, a laila kahi dislocation. I kēia manawa ʻaʻohe mea hele wāwae ma ke kuahiwi.
ʻO Boris
Hoʻomaka ia me kahi hakakā maikaʻi ʻole e pili ana i ka mea e holo i nā laps 2 wikiwiki loa ma ke kahua pāʻani, a laila hoʻoulu ka mea haʻuki i ka hakakā, ʻōlelo lākou, e hele mai kekahi mai nā ʻāina ʻē a hāʻawi i ka mea lanakila 500 euro. Pehea ʻoe e hoʻomākaukau ai i 3 mau mahina? Ua ʻōlelo aʻo kuʻu ipo kāne i nā kaupaona. Ua hele nā mea āpau me kahi hū. Lanakila i kēia heihei. A i kēia manawa ua hala ke kāne a me nā pilikia puʻuwai.
Nataliya
E like me kāu e ʻike ai mai nā loiloi, ke heʻe ʻana me nā kaupaona, i ka hoʻohui ʻana i ka hoʻokō ʻana i nā pahuhopu i hoʻonohonoho ʻia nou iho, hiki ke hōʻeha. ʻO ka deformation o nā hono, nā hana hewa o ka ʻōnaehana cardiovascular - ʻaʻole he papa inoa piha o nā hopena ʻaoʻao.
No ka loaʻa wale o ka maikaʻi mai kēia haʻawina, pono ʻoe:
- E hoʻonui mālie i ka ukana;
- Holo ʻole no kekahi manawa, akā a hiki i ka wā e hanu a hanu ai paha i nā mākala;
- E hoʻomaka me ka hele wāwae a hiki i ka hoʻomaʻamaʻa ʻana o nā mākala i nā kaupaona;
- E hana wale ma lalo o ke alakaʻi a kahi kumu o kahi lāʻau kaulana i ka ʻāina e like me kahi papahana i huki pololei ʻia nāu.
