Pehea e maikaʻi ai ma Hiking ma mua o kou pā ʻana i ke ala

Anter

• 1. Kūkulu i ka ikaika o ke kino o lalo
• Hoʻomaʻamaʻa hui no nā wāwae
  
• 2. Hoʻonui i ka hoʻomanawanui ʻana o ka naʻau
• 3. noho palupalu
• Kiʻi ʻehā
• Kuli i ka umauma
• Kakahiaka maikaʻi
• Kū kīwī kū
• ʻAlalā holo o Runner

Hiki i nā Hiking ke lilo i mea paʻakikī loa, keu hoʻi no ka poʻe i maʻa ʻole i ka hoʻoikaika kino. Hoʻohui i ka wela nui i kēia kauwela i lawe mai i nā wahi he nui o ka ʻāina, a ʻike paha nā mea hele wāwae ʻike ʻole i ka ʻeha a me ka hanu ma mua o ka mea i manaʻo ʻia.

Hiki paha i kahi mea hele wāwae luhi ke makaʻu no ka make wai, paheʻe, a hāʻule paha - aʻo ka mea hope āu e makemake ai e kau ʻia ma ka mauna a ʻaʻole hiki ke piʻi i lalo i lalo.

ʻOiai ke hoʻolālā wale nei ʻoe i ka piʻi maʻalahi a maʻalahi paha, a i ʻole ka hele wāwae ʻana i ka wā hōʻoluʻolu i ka hāʻule, hiki ke loaʻa iā ʻoe ka pōmaikaʻi mai ke aʻo ʻana no ka hele wāwae. E neʻe ʻoi aku ʻoe i luna a i lalo i ke kuahiwi, a hui pū me kou mau mākala e emi ka luhi ma hope.

Inā paha he huakaʻi nui kāu e piʻi mai ana a hoʻolālā paha ʻoe i ka pā ʻana i nā kuahiwi e leʻaleʻa ai i nā lau o ka hāʻule, ua hoʻopili mākou i nā ala maikaʻi loa e hoʻomaʻamaʻa ai no ka hele wāwae. Eia nā pahuhopu hoʻoikaika kino nui ʻekolu e nānā ai inā makemake ʻoe e ʻoi aku ka maikaʻi i ka hele wāwae:

1. Kūkulu i ka ikaika o ke kino o lalo

E like me kāu e manaʻo ai, ʻo kou mau wāwae nā mākala koʻikoʻi nui e kūkulu a hoʻoikaika inā makemake ʻoe e lilo i mea hele wāwae maikaʻi. ʻO kāu mau glute, quads, hamstrings, a me nā bipi keiki nā pūʻulu ʻehā nui o ka wāwae. Ke hoʻomaʻamaʻa ʻana i kou mau mākala i ka wāwae, e noʻonoʻo i ka hoʻoikaika kino. Eia kekahi o nā mea ʻoi loa.

Hoʻomaʻamaʻa hui no nā wāwae

• squats
• lunges
• kaomi wāwae

Kūpono nā hana hoʻohui no ka mea hana lākou i nā mākala a me nā hui tendon i hoʻokahi neʻe. ʻOi aku ka maikaʻi, makemake lākou e hoʻohālikelike i nā neʻe maoli āu e hana ai i ka wā e hele wāwae ana, e like me ka lunging i mua me kou wāwae a i ʻole ke kuʻi ʻana i lalo e pale i kekahi mea. ʻOiai ʻo kahi mea maʻalahi e like me ka hoʻololi ʻana o ka piʻina e ʻoi aku ka maikaʻi e lawelawe ʻia me nā mākala o ka wāwae ikaika, no laila he kōkua nui loa kēia ʻano hoʻomaʻamaʻa inā ʻoe e haki ana i kahi papa kiʻekiʻe.

Inā manaʻo ʻoe i ia, hiki iā ʻoe ke hoʻohui i nā hana hoʻokaʻawale e like me ka hoʻolōʻihi ʻana o ka wāwae a me nā kickbacks, akā ʻo nā hana hoʻohui ʻekolu ma luna aʻe nei nā mea āpau āu e pono ai e kōkua i ke kūkulu ʻana i kahi kino haʻahaʻa ma lalo - ʻo ia hoʻi nā squats Hiki iā ʻoe ke hana i nā squats i mea ʻoi aku ka paʻakikī ma ka hoʻohui ʻana i ke kaupaona, e like me ka barbel e kau ana ma kou poʻohiwi, i kapa ʻia ʻo ka squat back.

"ʻO nā squats hoʻi kahi ala maikaʻi loa e hoʻonui ai i ka ikaika o ka wāwae [no ka hele wāwae]," wahi a Ally McKinney, ka luna hoʻomalu o ka moku ma Gold's Gym ma Austin. "Hoʻoikaika maoli kahi squat hope i kā mākou pūʻulu quad a me ka pūʻulu glute e hana a hōʻuluʻulu i nā olonā āpau. Lawe mau ke ala i nā mea kahaha. Inā ikaika ʻoe ... hiki iā ʻoe ke lawelawe i nā haohao he nui i ke ala a i ʻole ke iho i lalo. "

2. Hoʻonui i ka hoʻomanawanui ʻana o ka naʻau

ʻO kahi piʻi ka manawa kūpono e hōʻoluʻolu ai i ka noʻonoʻo a me ka hoʻomaha ʻana mai kahi lā nui i kēlā me kēia lā ʻoiai e mahalo ana i nā mea kūwaho i waho. Akā i ko mākou mau kino, he hana hoʻoikaika kino, e like me ka ʻauʻau ʻana, ka hulahula ʻana, ka pā ʻana i ka volleyball, a me ka hele wāwae ʻana i kāu ʻīlio (i kapa ʻia hoʻi he hana aerobic).

Inā makemake ʻoe e ʻoi aku ka maikaʻi i ka hele wāwae - a i ʻole kekahi cardio ʻē aʻe - pono ʻoe e hoʻomaikaʻi i kou ahonui.

Paipai ka American Heart Association i ka palena iki o 150 mau minuke o ke kaulike a hoʻoikaika ikaika i kēlā me kēia pule, a i ʻole ka hapalua hola ʻelima mau lā o ka pule.

Inā ʻaʻole ʻoe ma kēlā pae, e hana e hoʻonui i kāu ʻano hoʻoikaika kino a hiki i kou wā. Mai laila mai, e hoʻonui lohi i ka nui o ka hoʻoikaika kino āu e hana ai ma ka hoʻolōʻihi ʻana i ka lōʻihi a i ʻole ke piʻi ʻana i ka ikaika.

ʻO kahi laʻana, inā e hele ana kāu hana cardio ma mua ma ka treadmill no 20 mau minuke, hiki iā ʻoe ke hoʻohui i kahi kuhi no 10 mau minuke i hala, a i ʻole hele wāwae wale no 25 mau minuke. ʻO ka hoʻopiʻi ʻana iā ʻoe iho e pahu i kāu mau palena a kōkua iā ʻoe e lōʻihi lōʻihi ma ke ala.

E hoʻāʻo e hoʻohui i ka piʻi maoli ʻana i loko o kāu hana hoʻoikaika kino i hiki. E kōkua kēia iā ʻoe e loaʻa i ka ʻike a me ka ʻike ʻenehana ma nā ala hele, akā he mea waiwai ka hiking iā ia iho ma ke ʻano he mea hoʻomaʻamaʻa hoʻomaʻamaʻa.

ʻO kahi noiʻi i paʻi ʻia i ka Ka Nūpepa o ka Wā Hou, Hoʻonaʻauao, a me ke alakaʻi alakaʻi e hōʻike ana ʻoi aku ka lawa o ka hele wāwae ʻana e lawa ai e hoʻonui ai i ka physiological i kāu ʻōnaehana cardiovascular.

3. noho palupalu

ʻAʻole mea nui ka hoʻolōʻihi ʻana no ka hoʻomehana ʻana i nā mākala ma mua o ka hana ikaika, akā no ka hoʻomaikaʻi ʻana i ka hoʻōla a me ka mālama ʻana i ke olakino olakino. Wahi a ka Harvard Health Letter, mālama ka maʻalahi i ka pae o ka neʻe a mālama i nā mākua lōʻihi. Me ka ʻole o ke kikoo ʻana, lilo nā mākala i pōkole a paʻa, kahi e hopena maikaʻi ʻole ai i ka hana a hiki ke alakaʻi i ka ʻeha i nā hono a me nā mākala muscle.

ʻO nā kikoo maikaʻi loa no nā mea hele wāwae nā mea e hoʻohui i nā mākala i hoʻohana nui ʻia i ka hele wāwae: nā wāwae a me nā pūhaka. He mea nui ka hoʻolōʻihi inā hoʻolilo ʻoe i ka manawa he nui i ka noho ʻana i kēlā me kēia lā, no ka mea he kumu kēia e paʻa ai i kāu glutes, nā pūhaka, a me nā mākala hamstring.

Eia nā ʻelima o nā palena ʻoi loa no ka holoholo:

Kiʻi ʻehā

1. E hoʻomaka mai kahi kūlana kū a i ʻole moe moe ma kou kua.
2. Kulou i kekahi wāwae, keʻaʻa iā ia no laila e kau ana kou wāwae ma luna o kou kuli ma ka wāwae ʻē aʻe.
3. A laila e huki mālie i kēlā kuli like i hope i kou umauma e kaomi ʻana i kou pūhaka i hope (inā kū) a huki paha me kou mau lima (inā ma ka honua).
4. E hana hou no nā kuli ʻelua.

Kuli i ka umauma

1. ʻOiai e moe pālahalaha ana ma kou kua, huki i kou kuli i luna a diagonally ma kou umauma a hiki i kou manawa e kau ai i kou aniani a me kou uha.
2. E mālama i kou kua i lalo i ka honua.
3. E hana hou i nā wāwae ʻelua.

Kakahiaka maikaʻi

1. Ke hoʻomaka nei mai kahi kū, kū pololei i kou mau wāwae ʻoiai ke hoʻokuʻi nei i kou hope hope i hope ma ke kūlou ʻana i ke kau ʻana i kou pūhaka.
2. E hoʻomau i ke kūlou ʻana a ʻike ʻoe i ka paʻa ʻana o kāu mau hamstrings.

Kū kīwī kū

1. ʻOiai e kū ana, pelu i hoʻokahi wāwae ma ke kuli. E lālau i kou wāwae me ka lima ʻokoʻa, a huki iā ia i kou hope a hiki i kou wā e huki ai i kāu quadricep.
2. Paʻa i kekahi mea me kou lima ʻē aʻe no ke kūpaʻa inā pono.
3. E hana hou no nā wāwae ʻelua.

ʻAlalā holo o Runner

1. E mālama i kāu mau bipi keiki, kū ma kahi o ka wāwae mai kahi paia, a waiho i hoʻokahi wāwae i hope.
2. E mālama i nā wāwae ʻelua i ka honua ʻoiai ʻoe e hilinaʻi i kou kino i ka paia a ʻike ʻoe i ke kau ʻana o ka bipi keiki.
3. E hoʻohana i kou mau lima e paʻa i ka paia.
4. E hana hou me kēlā me kēia wāwae.

ʻOiai ʻo ka piʻi ʻana o ka novice hiki ke paʻakikī. Akā ʻo ka hele wāwae ʻana i ke kūlohelohe kahi mea a nā kānaka e hana nei no nā miliona miliona - ua kūkulu ʻia kou kino no ia!

Inā hoʻoikaika ʻoe i nā mākala o ka wāwae, hana i kāu cardio, a hōʻoia e hoʻolōʻihi ʻoiai ke kuʻi mau nei i nā ala e hoʻomaʻamaʻa i kāu hana, ʻike ʻoe iā ʻoe iho me ka hoʻomaikaʻi wikiwiki ʻana ma ke ʻano he hiker.

Mai poina e hydrate pono ma mua o kou hele wāwae, a lawe mai i ka nui o ka wai a me nā meaʻai māmā me ʻoe. Hauʻoli ka hele wāwae!

ʻO Raj Chander he kākāʻōlelo a me kahi mea kākau manuahi e hana loea ana i ka mākaʻikaʻi kamepiula, hoʻoikaika kino, a me nā haʻuki. Kōkua ʻo ia i nā ʻoihana e hoʻolālā, hana, a hoʻohele i ka ʻike e hoʻoulu ai i nā alakaʻi. Noho ʻo Raj ma Wakinekona, D.C., kahi e hauʻoli ai ʻo ia i ka kinipōpō hīnaʻi a me ka hoʻomaʻamaʻa ikaika ʻana i kona manawa kaʻawale. E hāhai iā ia ma Twitter.