วิ่ง – เริ่มต้นอย่างไร
อ่าน: 4741ความจริงตั้งใจจะเขียนเรื่องการออกกำลังกายด้วยการวิ่งเพราะชอบ ขนาดเปิดลานคนชอบวิ่ง แต่เริ่มต้นก็มัวอธิบายเรื่องของพื้นฐานการออกกำลังกายทั่วๆไปก่อน จนเกือบลืมไปว่าตั้งใจจะเขียนเล่าเรื่องของการวิ่ง
สมมุติว่าตัดสินใจเลือกเอาการวิ่งเป็นการออกกำลังกายแล้ว จะเริ่มต้นอย่างไรดี คงต้องเริ่มต้นจากการเตรียมตัวเตรียมใจ หาความรู้เรื่องการออกกำลังกายและเทคนิคการวิ่งก่อน จะหาหนังสือมาอ่านหรือค้นทางอินเทอร์เน็ตก็ได้ จะได้วิ่งอย่างถูกวิธีและไม่เกิดอาการบาดเจ็บ
การเตรียมชุดวิ่งและอุปกรณ์ก็ไม่ค่อยยุ่งยากนะครับ กางเกงขาสั้น เสื้อกล้ามหรือเสื้อยืดก็พอแล้ว ถ้าเป็นผู้หญิงจะใช้กางเกงขายาวก็ไม่ว่ากัน แต่ควรจะมีน้ำหนักเบา ใส่แล้ววิ่งสดวกและระบายความร้อนได้ดี แต่ถ้าเป็นชุดวิ่งเลยก็ดี ยิ่งถ้ารูปร่างดีๆก็แบ่งกันดูบ้าง นึกว่าเอาบุญ ใช้ของไทยๆเราราคาก็ไม่แพงครับ ใส่ของนอกของไทยฝีเท้าไม่แตกต่างกันครับ ไม่ควรใส่ชุดวอร์มวิ่งนะครับเพราะระบายความร้อนไม่ได้ อาจทำให้เกิดอันตรายจากลมแดด ( Heat Stroke )ได้
จะเน้นก็ที่รองเท้า แนะนำให้ซื้อรองเท้าที่ใช้เฉพาะการวิ่ง เพราะจะออกแบบมาสำหรับการวิ่งโดยเฉพาะ ทำให้เท้ารับน้ำหนักร่างกายในมุมที่เหมาะสม และมีระบบลดแรงกระแทกขณะเท้าสัมผัสพื้น การใช้รองเท้าผ้าใบธรรมดาหรือรองเท้าสำหรับกีฬาประเภทอื่นอาจทำให้เกิดการบาดเจ็บได้ง่าย
การกินควรจะกินก่อนการวิ่งอย่างน้อย 1 ชั่วโมง คือให้อาหารผ่านกระเพาะอาหารไปก่อน เวลาที่วิ่งจะเป็นเวลาไหนก็ได้ เช้า เย็น ค่ำ ดึก ที่ท่านสดวก แนะนำชุดวิ่งที่มองเห็นได้ง่ายเพราะจะปลอดภัยขึ้นถ้าวิ่งเวลากลางคืน สถานที่ก็ตามอัธยาศัย จะเป็นในศูนย์ฟิตเนส ที่บ้าน ( วิ่งในลู่วิ่งไฟฟ้า ) หรือตามสวนสาธารณะ บริเวณโรงเรียน หรือตามถนนก็ได้ แต่แนะนำให้เลือกที่ที่มีอากาศดี ฝุ่นควันน้อย การจราจรไม่คับคั่งมาก ถ้าวิ่งตามถนนก็แนะนำให้วิ่งด้านขวาหรือวิ่งสวนกับรถ จะทำให้เรามองเห็นรถที่เข้ามาใกล้เป็นการระวังตัวไม่ให้เกิดอุบัติเหตุ ไม่ควรวิ่งในที่เปลี่ยวหรือวิ่งในยามวิกาล
ไม่ควรวิ่งในช่วงที่มีอากาศร้อนมากหรือมีแดดจัด เช่นตอนกลางวันหรือตอนบ่าย เพราะอาจทำให้เกิดอันตรายจากลมแดด ( Heat Stroke ) และโดนแดดเผา ( Sunburn ) ไม่แนะนำให้ฝึกวิ่งขึ้นเขา วิ่งลงเขา หรือวิ่งชายหาดที่ทรายไม่แน่่น บริเวณที่ไม่เรียบหรือมีพื้นที่ขรุขระ หรือวิ่งในสถานที่ที่คับแคบต้องเลี้ยวหรือกลับตัวในที่แคบๆ เพราะจะทำให้เกิดอาการบาดเจ็บที่หัวเข่าและข้อเท้าได้ง่าย
มีชุดแล้วใช่ไหมครับ รองเท้าก็ซื้อแล้ว มาเริ่มกันวันนี้เลยดีกว่า ตอนนี้ว่างๆกลับไปอ่าน เรื่อง ขั้นตอนการออกกำลังกาย การออกกำลังกายแบบแอโรบิค ( Aerobic Exercise ) และมือใหม่ หัดออกกำลังกาย ก่อนแล้วกัน อย่าหักโหมนะครับ ถ้าเริ่มวิ่งได้แล้วก็คอยติดตามตอนต่อๆไปนะครับจะทำให้วิ่งเก่งขึ้น
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Быстровозводимые строения - это прогрессивные системы, которые отличаются большой скоростью возведения и мобильностью. Они представляют собой сооружения, образующиеся из эскизно изготовленных деталей или же узлов, которые могут быть быстро смонтированы на районе стройки.
Строительство каркасных зданий обладают гибкостью и адаптируемостью, что позволяет просто изменять а также адаптировать их в соответствии с потребностями заказчика. Это экономически лучшее а также экологически надежное решение, которое в крайние лета приобрело маштабное распространение.
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