I ka uku o ke kanaka e hele ana a me ka holo

Ka nele o ka hoʻokō '- ka enemi o kēia kanaka. Ke easiest ala, e hana me ia - neʻe aku. loa ikaikaʻO ke kanaka i ole, hiki ke komo i loko o hele, o ka poe noonoo ole loa ke ano o ka hoʻokō '. Kanaka māmā holo hele ma ka wawae i loko o ka noho malie iki, kuokoa o kona physical ana a me ka papa koa, mai 2,7 a hiki i 5 kilomika no hora. E like me ka rula, ola kanaka ne e like me ka hoʻokēʻai, Eʻoi mai ana i ka hora emi o 5 kilomika. Ma keia hihia, hōʻike kekahi mauʻano o ka hele ana, a i paipai ma kekahi waeʻano o kanaka:

1. Ka Wailele O ma ka haʻahaʻa māmā. Kēia waeʻano pili i ka neʻe, ma a kekahi kanaka i kahi o 70 kapuai ma ka hoʻokahi minuke. Haʻi pākōlea hookoia mea ma laila, akā, no ka poʻe me ka mea'ōnaehana mānowai koko maʻi, me pono me ka poe i nei, waiho wale aku i ka naau kaua, ia mea he ala mai.

2. Medium-hele. Honua i ka mämä holo o ka 4 ei no hola no ke ola i ke kanaka, aole ia i i ka nui hopena, akā, no ka poʻe me ka palupalu ka naau a me ka maʻi maʻi, i kēia koho aerobic hoounauna i ia i ke ola.

3. High-māmā me ka holoholo. Inā 'oe e oi aku mamua o 100 kapuwai no minuke, i ka mämä holo o ke kanaka e ku i ka awelika (5-6 kph). He kēia mana o ka hele ana, oia ka hopena maikaʻi o ka aʻo, ka wā o nā kaʻina komo ai a pau na nāʻiʻo o ke kino. I ka hana ana pela, e hele ana ma ka wāwae mea nui oi pono jogging, me devoid o ka traumatic ololi

4. He Speed wāwae mea me ka nui loa okoa mai ka mämä holo o ka holo ke kanaka. I ka maʻamau o ke ola, kanaka i kekahi manawa, i ka holo. Holo - kēia AOAIAaOO e leie aku oe, e uhi i ka loihi o ka pōkole manawa, no laila, he kanaka ua holo, ina lohi. People e holo a puni, a ua hōʻike hewa: hana pāʻani holo - kupanaha haʻuki, mahalo a me ka ho'āmana. I ka jogging, nui, e kuai i na kamaa akau, a me ka tracksuit. ʻepekema i? Aaei ia o ka palena o ke kanaka wikiwiki, neʻe i ka holo - 65 kilomika no hora. O ka papa, i loko o ka sprint kaili ia nui, naʻe, 'aʻole ikaika, a ina ke hoʻoneʻe i ka mua mau kekona a holo ke kanaka i ka mämä holo o 11 mau mika kekona päkahi, i loko o 30 mau mika o kona uku, e haule iho me ka nui loa.

kanaka mämä holo ana e holo mai hilinaʻi nui ma luna o kona mau hola, aʻo Pahuhopu, a mai ke alanui ma luna o ka mea āna i Beige m. No ka jogging ole e pono, e hoʻonui i ka holo. Ana, laholio holo i haahaa ka wikiwiki (ma kahi o 10 km no hora) e i kekahi mea ola maika a me ka ole Turo. Kanaka mämä holo ana jogging, a Paipai 'e hoʻomaka papa i kēiaʻano o nā hana pāʻani, aole ia i oi aku, e like me ka rula, 9 kilomika no hora. Kēia Lolina hiki ke waiho i ka holo a hiki kāohi nawaliwali kanaka, ka poe i E ke Kumu e hele ana a me ka makemake e ho'āʻo i kekahi mea e ae.

5. He Speed oihana 'o ia e holo aku e e kiʻekiʻe. 15-18 mph - walaʻauʻana kōmi ma i lanakila ka lōʻihi mamao kukini. Eia naʻe, loaʻa ia i ka hopena pono nui physical aʻo a me ka hooloihi ae i hookoikoi.

No ke kanaka nana no kela kumu mai i makemake e komo i ka holo seriously ka mea, e hoʻokō nii? Mooolelo, na mea hele a jogging (malamalama jogging) kēlā lā no ka hapalua o ka hora, e lilo i maoli panacea i loko o ke kaua ana i ka physical inactivity.