Ukuhamba ngeNordic yindlela yokuhamba ngoncedo lweepali ezitshisa iikhalori ezininzi kunohambo lwakho oluqhelekileyo. Akukho mpembelelo incinci yokudala ukwenzakala, kwaye inokusebenza nangakuphi na ukuqina, ukusuka kuhambo olulula lwabantu abadala ukuya kwi-Cardio Workout eyomeleleyo esele ifanelekile.
Ngumthambo olungileyo jikelele we-aerobic, kodwa onempembelelo edibeneyo edibeneyo kunokubaleka okanye ukubaleka, kwaye ifuna into encinci kakhulu kwindlela yesixhobo xa kuthelekiswa nokukhwela ibhayisekile okanye ukubheqa. Ikwakukhupha ngaphandle, kwiipaki kunye neendlela zelizwe, kunye namaqela amaninzi alungelelanisiweyo adibanayo ukuze ahambe kwaye axoxe njengoko ehamba.
Yintoni na?
Isuka eFinland kwaye ngumsebenzi ophantsi obandakanya ukusetyenziswa kwezibonda ezikhethekileyo zokuhamba. Ngokufanayo nokutyibiliza ekhephini, umntu usebenzisa izibonda ezisemva kwakhe njengokwandiswa kwengalo ukuze ahambelane nomgama weenyawo zakhe. Ukusebenzisa ezi zibonda kunceda ukwenza izihlunu zakho eziphezulu zomzimba zisebenze.
Nangona kunjalo, kuhluke ekuhambeni okanye ukunyuka ngezibonda zokulinganisela kunye nokuzinza. Ngethuba le misebenzi, izibonda zibanjwe phambi komzimba ukuphucula ibhalansi.
Ngokwahlukileyo, iipali zokuhamba zeNordic zibanjelwe emva kwethu, phantse njengokwandiswa kwengalo. Ngenyathelo ngalinye, sisebenzisa amandla kwisibonda sokunceda ukuqhubela phambili umzimba ngokukhawuleza, kunceda ukwandisa ukuqina komsebenzi ngaphandle kokunyusa impembelelo kumalungu.
Izinzuzo
Imiphumo emihle yokuhamba kweNordic baninzi, kubaqalayo kunye nabantu abaye baqhuba iinyanga.
Impembelelo ephantsi
Ukuhamba nge-Nordic kunokuba yinto efanelekileyo kwiindlela zendabuko zokuzilolonga kwe-cardiovascular for people with joint pain or arthritis. Xa uhamba, izibonda zinceda ukusabalalisa kwakhona ubunzima kwaye zinokunceda ukunciphisa ukulayisha ngokubambisana kunye nokwandisa amandla emisipha. Oku kunokunceda ukunciphisa intlungu edla ngokuza nomthambo omde, onempembelelo ephezulu, njengokubaleka.
Nangona abanye abantu banokufumana ukusetyenziswa kwezibonda kunenzuzo, uphando oluthile lubonisa ukuba kukho umehluko omncinci phakathi kokuhamba kwendabuko kunye nokuhamba kweNordic xa kuziwa kwimpembelelo kumalungu.
Abo baneentlungu ezinqeni okanye emadolweni bahlala begqabaza ngendlela enkulu ngayo iNordic Walking yokuphelisa ukuxinezeleka okusezantsi komzimba. Olunye ulingo oluthelekisa amandla kumalungu xa ukuhamba kweNordic kuthelekiswa nokuhamba ngokuqhelekileyo kumhlaba othe tyaba kubonise ukuncipha okupheleleyo kokucheba kunye namandla oxinzelelo kumalungu e-hip kunye namadolo kunye nokuncipha okumangalisayo kwe-28%. Akunjalo kuphela iinqumlo kunye namadolo axhamlayo, umqolo kunye namaqatha nawo axhamla.
Ilungile kwimpilo yentliziyo
Ukuhamba ngeNordic yindlela ebalaseleyo yempembelelo ephantsi kwabo bafuna ukuphucula impilo yabo yentliziyo. Ngokusebenzisa kwakhona izihlunu zomzimba ophezulu, umzimba ufuna igazi elingakumbi ukuba limpontshwe entliziyweni, nto leyo efuna ukusetyenziswa ngakumbi kwenkqubo ye-cardiorespiratory.
Ngaphandle koku, ukuhamba kweNordic kubonakala kunyusa kancinci isantya sokudinwa okubonwayo xa kuthelekiswa nokuhamba ngokwesiko, okuthetha ukuba awuboni umahluko omkhulu kukuqina nangona umzimba usebenza nzima.
Kwakhona, ukuba lenziwe kwinqanaba elaneleyo, liphucula ukujikeleza kwegazi ngokunyusa izinga lokumpontshwa kwegazi kuwo wonke umzimba. Nokuba ukuhamba kweNordic kuneenzuzo ezongezelelweyo. Ubuchwephesha bukhuthaza iinyawo ezisebenzayo, ukunyakaza kwengalo epheleleyo, kunye nokukhama kunye nokuvulwa kwezandla malunga nesibonda. Zonke ezi zikhuthaza ukuhamba kwegazi, ngakumbi ukubuyiswa kwegazi entliziyweni.
ukuzilolonga umzimba ngokupheleleyo
Ukuhamba ngeNordic kusebenza izihlunu zomzimba ophezulu kunye nophantsi, okwenza kube ngumsebenzi omkhulu womzimba wonke.
Bobabini ukuhamba kwendabuko kunye nokuhamba kweNordic kusebenzisa imisipha yomzimba ophantsi, njengamathole, i-hamstrings, i-gluteals, kunye ne-quadriceps. Okubangel 'umdla kukuba, ukuhamba kweNordic kubonakala kusebenzisa le misipha ngokufanelekileyo.
Ukongezelela, ukusebenzisa izibonda zokuhamba zeNordic kunceda kusebenze izihlunu zomzimba eziphezulu ezifana ne-latissimus dorsi, trapezius, i-forearm flexors, i-pectoralis enkulu, i-deltoids, kunye ne-triceps. Kwakhona kusebenza ngakumbi ekusebenzeni izihlunu zesisu.
Okubangel 'umdla kukuba, uphando oluthile lufumene ukuba ukuhamba kweNordic akusebenzi i-erector spinae (i-back back) imisipha efana nokuhamba kwendabuko. Ke ngoko, kwabo banomqolo osezantsi, ukuhamba ngeNordic kunokuba lukhetho olungcono.
Ukuphucula ibhalansi
Ukuhamba ngeNordic kunokuba yindlela engcono yokuhamba kwendabuko kubantu abadala. Uphononongo kubantu abadala abadala lufumene ukuphuculwa okuphawulekayo kwibhalansi, ukuhamba komsebenzi, kunye nokunyamezela kwiqela le-Nordic lokuhamba, ngelixa akukho phuculo olufunyenwe kwiqela lokuhamba lendabuko.
Olunye uphononongo lwezifundo lufumene ukuba ukuhamba kweNordic kusebenza ngakumbi ekuphuculeni umgangatho wobomi, ukulinganisela okuguquguqukayo, amandla aphantsi omzimba omzimba, kunye nomthamo we-aerobic.
tshisa iikhalori ezininzi
Ukuhamba ngeNordic kunokutshisa ukuya kuthi ga kwi-20% yeekhalori ngaphezulu kunokuhamba kwendabuko. Xa kuthelekiswa nokuhamba kwendabuko, ukuhamba kweNordic kusebenzisa imisipha yomzimba ephezulu, efuna inkcitho yamandla.
Oku kungenxa yokuba iNordic Walking ibandakanya izihlunu ezininzi ngaphezu kokuhamba ngokuqhelekileyo: isifuba, iingalo, amahlombe, i-abs, kunye nezinye izihlunu eziphambili zibandakanyeka, ngaphezu kwemilenze. Ukongezelela, iipali zisiqhubela phambili zisinceda ukuba sihambe ngokukhawuleza, siphakamisa izinga lentliziyo kunye nokuchitha amandla.
ubuchule obufanelekileyo
Xa kufikwa kubuchwephesha, konke kuyahla ukuze kuziqhelanise, kodwa kukho iiklasi ezininzi kulo lonke elaseSpain eziya kukuthatha ukusuka ekuqaleni ukuya kwingcali kwiiseshini nje ezimbalwa. Kungenjalo, bamba iipali ezithile, vula iYouTube kwaye uya kufunda izinto ngokukhawuleza. Okufuneka ukwazi:
- Qinisekisa ukuba iipali zakho zikubude obuchanekileyo. Qala ngepali ngokuthe tye emhlabeni, ingalo yakho kufuneka ibe kwi-engile efanelekileyo xa ubambe ukubamba.
- Lungisa iilophu kwimitya yeepali ukuze umtya ungaqini kakhulu, uvele ubambeke, kwaye iipali zijikeleza ngokucocekileyo kwaye phantse ngaphandle komgudu phakathi kobhontsi wakho neminwe.
- Qala ukuhamba ngokuqhelekileyo, ngokuma okulungileyo okuthe tye, ukuvumela isandla sakho sasekhohlo ukuba siqhubele phambili ngomlenze wakho wasekhohlo, kwaye ngokuphambene nasekunene kwakho. Kuya kufuneka uzive unyawo lwakho lwentonga lubetha emhlabeni ngomthi ngamnye njengoko iingalo zakho zijinga ngokwendalo.
- Sebenzisa amagxa akho ukutyhala ezantsi kwipali, ekufuneka inyuse umkhondo wakho kancinci, kunye nokuvelisa ukujikeleza okuncinci kwizihlunu zakho ezingundoqo.
- Njengoko usakha isantya, uya kukwazi ukubaxa kancinci oku kujikeleziswa ngamagxa akho, wenze undoqo wakho udlale ngakumbi.
- Njengoko usonyusa i-cadence yakho, kuya kuba njalo nokubalwa kweekhalori kunye nexabiso le-cardiovascular workout yakho.
Ukusebenzisa induku kunokubhida ekuqaleni. Kwanabantu abaninzi bayisebenzisa kakubi. Indlela echanekileyo yokusebenzisa iipali ekuhambeni kweNordic zezi:
- Bamba intonga kwisandla ngasinye kwi-engile yediagonal ngasemva (kufuneka i-engile ukuze isiseko somthi sibe ngasemva kwakho). Isandla kufuneka sibambe kancinci isithuba.
- Njengoko sihambela phambili ngonyawo lwethu lwasekhohlo, siya kuzisa intonga yasekunene phambili ukuze isiseko sentonga iwe emhlabeni ecaleni kwayo (musa ukuzisa intonga phambi kwethu).
- Siza kutyhala intonga emhlabeni emva kwethu ngelixa sithatha inyathelo ngonyawo lwasekunene. Njengoko sisolula ngokupheleleyo ingalo yethu, siya kukhulula ukubamba kwethu ukuze intende yesandla iphantse ivuleke ngokupheleleyo. Oku kuvumela ingalo ukuba ihambe kuluhlu olukhulu lwentshukumo kwaye siya kukuphepha ukwenzakala esihlahleni.
- Njengoko oku kwenzeka, siya kuzisa unyawo lwethu lokunene kunye neklabhu yekhohlo phambili (vala i-grip xa i-club ifika ukuyityhalela phantsi) kwaye uqhubeke nokunyakaza.
Umahluko omkhulu phakathi kokuhamba kwendabuko kunye nokuhamba ngeNordic kukusetyenziswa kunye nokubeka izibonda. Siya kuhlala siqinisekisa ukuba iipali zikwi-engile kwaye azizange zibekwe phambi kwethu.
Izinto eziyimfuneko
Isixa sezixhobo ezikhethekileyo ezifunekayo ukuhamba ngeNordic sincinci, ucinga ukuba sele unayo i-wardrobe efanelekileyo yokuqeqesha ngaphandle. I ibhulukhwe entofontofo kuba ukuhamba kufanelekile, njengoko kunjalo umaleko wesiseko kunye nebhatyi engangeni moya/engangeni manzi ngokwemiqathango. I iikawusi izihlangu ezisemgangathweni zifuneka kakhulu, ngelixa izihlangu zinokuba phakathi kwezihlangu zokuhamba, izihlangu zoqeqesho okanye iibhutsi ezilula zokuhamba.
Ezona zinto zibiza kakhulu ekuhambeni kweNordic zi Iinqanawa, ezinemitya ethile okanye iziqhoboshelo zeglavu ozikhethelayo zokuhamba ngeNordic, kunye nomqheba owenziweyo owahlukileyo xa kuthelekiswa nezibonda eziqhelekileyo. Ukongeza, iinkonkxa kufuneka zibe neenyawo zerabha ezimile okweengile ukuze zisetyenziswe kwiindawo eziqinileyo.
Izinto eziphathekayo ngumba omkhulu kubunzima beepali, ukuqala ngentsimbi (enzima, exabiso eliphantsi), emva koko i-aluminiyam (ukukhanya, ixabiso eliphakathi), kwaye ekugqibeleni ikhabhoni (ilula kakhulu, ngokuqhelekileyo iphezulu), kodwa musa ukukhohliswa. kakhulu ngexabiso eliphantsi.
iintonga ezisongayo
Ukuba uzithembile kubude kodwa ufuna umthamo ongcono wogcino, isiqwenga esi-3 sentonga esongwayo sibonelela ngomxube olungileyo wokupakishwa kunye nobunzima obulula. I-Glymnis ngumzekelo omhle, owahlulwe wangamacandelo amathathu amafutshane ukuze uphatheke kakuhle xa ucofa iqhosha, kodwa ubude obuzinzileyo xa bebotshiwe.
Jonga umnikelo kwiAmazonTelescopic kwaye adjustable batons
Izibonda zeTelescopic ziyakwazi ukuphatheka lula, kodwa ngenxa yokuba kukho indawo enye okanye ngaphezulu, zinokungcangcazela ngaphezu kwezinye iimodeli. Iipali ezilungelelanisiweyo zine-adjuster enye kufuphi nephezulu, ngoko ke zifumana ukungcangcazela okuncinci, kodwa "ziphathekayo." Ezi zilungelelaniswa nge-lock motion lock, kodwa obu bunzima kunye nokwakhiwa kwe-alloy yongeza ubunzima. Incam enzima enokurhoxiswa incam ikuvumela ukuba utshintshe phakathi kweendawo eziqinileyo nezithambileyo ngemizuzwana ngaphandle kokusilela.
Jonga umnikelo kwiAmazoniiglavu zobungcali
Nangona iipali zokuhamba zeNordic zihlala zihamba kunye neentambo ezithintekayo ezingaphezu kokwaneleyo kumsebenzi, umhambi weNordic ozinikeleyo unokuphucula oku ngeeglavu ezithile. Ezi zinokuba ziiglavu zasebusika ezingenamnwe okanye ezineminwe epheleleyo, kunye nelophu eyongezelelweyo phakathi kwesithupha kunye nomnwe ongaphambili otshixa kwiipali zeNordic. Banikezela ngogqithiso lwamandla aphezulu kunye nentuthuzelo, kunye nenye into encinci yokukhathazeka malunga nomzila.
Jonga umnikelo kwiAmazon