Rucking Workout Plans

Ingabe ufuna indlela eguquguqukayo nefanele yokuqina? Ungabe usabheka okunye kunokujima kwe-backpack! Ngobhaka olula kanye nobuchule obuncane, ungakwazi ukushintsha ukuzivocavoca kwakho kube ukujima okujabulisayo nokuphumelelayo, noma ngabe ungumuntu osaqalayo noma umshisekeli wokufaneleka.

Ukugijima nojosaka kuyindlela enhle yokuthuthukisa ukuqina kwakho kwenhliziyo nemithambo yegazi. Kuyindlela elula yokwengeza ukumelana nokusebenza kwakho, okukwenza kube inselele futhi kuhehe. Uma umusha ekugijimeni, qala nge-backpack engasindi futhi kancane kancane ukhuphule isisindo njengoba uqinisa amandla namandla. Qinisekisa ukuthi ubhaka uqinile futhi uvikelekile emhlane wakho ukuze uvimbele noma yikuphi ukungakhululeki noma ukulimala phakathi nokugijima kwakho.

Kulabo abakhetha ukuzivocavoca okuhamba kancane, i-rucking iyindlela enhle kakhulu. Uku-rucking kuhlanganisa ukuhamba nojosaka olayishiwe, ukulingisa okuhlangenwe nakho kokuqwala izintaba noma ukuhamba ngezinyawo. Ukuvivinya umzimba okunomthelela omncane okulula kumalunga akho, okuwenza afanele abaqalayo noma abalulama ekulimaleni. Ungakwazi uku-rack endaweni yangakini, emapaki endawo, noma ngisho nasezindleleni, ujabulele ngaphandle okuhle ngenkathi uzivocavoca umzimba wonke.

Ukujima kwe-backpack akukhawulelwe emisebenzini yangaphandle kuphela. Ungakwazi futhi ukuwenza ngokunethezeka kwekhaya lakho. Ukuzivocavoca umzimba okufana nama-squats, amaphaphu, ama-push-ups, namapulangwe konke kungathuthukiswa nge-backpack. Vele ulayishe kalula ubhaka wakho ngezincwadi, amabhodlela amanzi, noma ezinye izinto ezisindayo ukuze ungeze ukumelana nokunyakaza kwakho. Lokhu kwenza ukujima kwakho kube inselele futhi kusiza ukwakha amandla nethoni yemisipha.

Enye yezinto ezinhle kakhulu ngokujima kwe-backpack ukuthi ivumelana nezimo ezingeni lakho lokufaneleka. Noma ngabe ungumuntu osaqalayo noma umthandi wokuqina onolwazi, ungenza ngendlela oyifisayo isisindo nokuqina kokujima kwakho kwesaka lakho ukuze kuhambisane nezidingo zakho. Uma usaqala, qala ngomthwalo omncane futhi kancane kancane wandise isisindo njengoba uqina. Khumbula ukulalela umzimba wakho ngaso sonke isikhathi futhi ugweme ukulayisha ngokweqile ubhaka wakho, njengoba kungase kucindezele imisipha namalunga.

Ngaphezu kokuhlinzeka ngokujima okuyinselele, ukujima kukajosaka nakho kunikeza lula ukuphatheka nokufinyeleleka. Ungakwazi kalula ukuthatha ubhaka wakho nomaphi lapho uya khona, okwenza kube inketho enhle kubantu abamatasa noma labo abakhetha ukuzivocavoca ekhaya. Ngobhaka, ungashintsha igumbi lakho lokuphumula, igceke elingemuva, noma ipaki lendawo libe yindawo yakho yokuzivocavoca.

Ukujima kobhaka nakho kuyindlela engabizi kakhulu yokuzivocavoca. Ngokungafani nobulungu bejimu obubizayo noma izisetshenziswa zikanokusho, okudingayo nje ubhaka nezinye izinto zasendlini ukuze uqalise. Ungathola ubuciko ngezinto ozilayisha kubhaka wakho, njengokusebenzisa izimpahla ezisemathinini, amabhodlela amanzi, noma amasaka esihlabathi njengezisindo. Lokhu kwenza ukusebenzisa ubhaka kube inketho ethengekayo kunoma ubani ofuna ukulingana kubhajethi.

Ngaphambi kokuthi uqale ukujima kojosaka wamasosha, kubalulekile ukuthatha izinyathelo zokuphepha. Qiniseka ukuthi ubhaka wakho ulingana kahle futhi ulungiselwe umzimba wakho, isisindo sisabalaliswa ngokulinganayo. Gwema ukulayisha ngokweqile ubhaka wakho ngesisindo esiningi, njengoba kungase kucindezele umhlane namahlombe akho. Zifudumeze ngaphambi kokujima kwakho ngezinye izikhathi eziguqukayo bese uqala ngezisindo ezilula uma usaqala. Khumbula ukuhlala unamanzi futhi ulalele umzimba wakho, uthathe ikhefu noma ulungise izivivinyo njengoba kudingeka.

Sengiphetha, ukujima kwe-backpack kuyindlela eguquguqukayo, elula, futhi esebenzayo yokuthola ukulingana kwezempi. Noma ngabe ungumuntu osaqalayo noma umthandi wokufaneleka, ungenza ngendlela oyifisayo ukujima kwakho kukajosaka ukuze kuhambisane nezidingo zakho nokuncamelayo. Ngekhono lokwenza ukujima kukajosaka ekhaya noma ngaphandle, unamandla okuzivocavoca noma kuphi nanoma nini lapho ukhetha. Ngakho-ke thatha ubhaka wakho, uwulayishe ngesisindo esithile, bese uqala uhambo lwakho lokufaneleka ngalokhu kuzivocavoca okujabulisayo nokunenselele!