Ukuhamba nge-Nordic kuyindlela yokuhamba ngosizo lwezigxobo ezishisa amakholori amaningi kunohambo lwakho olujwayelekile. Awukho umthelela omncane noma ongekho ongabangela ukulimala, futhi ingasebenza nganoma yimaphi amandla, kusukela ekuhambeni okulula kwabadala ukuya ekuqeqesheni i-cardio okuqinile ukuze uthole ukulingana kakade.
Ukujima okuhle kwe-aerobic sekukonke, kodwa okunomthelela omncane kakhulu ohlangene kunokugijima noma ukugijima, futhi kudinga okuncane kakhulu endleleni yesisetshenziswa uma kuqhathaniswa nokuhamba ngebhayisikili noma ukugwedla. Iphinde ikukhiphele ngaphandle, emapaki nasezindleleni zasemaphandleni, namaqembu amaningi ahleliwe ahlangana ukuze ahambe futhi axoxe njengoba ehamba.
Kuyini lokhu?
Isuka eFinland futhi kuwumsebenzi onomthelela omncane obandakanya ukusetshenziswa kwezigxobo ezikhethekile zokuhamba. Ngokufanayo nokushushuluza eqhweni unqamula izwe, umuntu usebenzisa izigxobo ezingemuva kwakhe njengesandiso sengalo yakhe ukuze ahambisane nokuhamba kwezinyawo zakhe. Ukusebenzisa lezi zigxobo kusiza ukwenza imisipha yakho engenhla isebenze umzimba ogcwele.
Kodwa-ke, kuhlukile ekuhambeni noma ukukhuphuka ngezigxobo zokulinganisela nokuzinza. Phakathi nale misebenzi, izigxobo zibanjwa phambi komzimba ukuze kuthuthukiswe ibhalansi.
Ngokuphambene, izigxobo zokuhamba zeNordic zibanjwa ngemuva kwethu, cishe njengokunwetshwa kwengalo. Ngesinyathelo ngasinye, sisebenzisa amandla esigxotsheni ukusiza ukuhambisa umzimba phambili ngokushesha, okusiza ukukhulisa ukushuba kokujima ngaphandle kokwandisa umthelela kumalunga.
Izinzuzo
Imiphumela emihle yokuhamba ngeNordic miningi, kwabaqalayo nakubantu asebenezinyanga beyijwayeza.
Umthelela ophansi
Ukuhamba nge-Nordic kungaba enye indlela enhle kuzinhlobo zendabuko zokuzivocavoca kwenhliziyo kubantu abanezinhlungu zamalunga noma isifo samathambo. Lapho uhamba, izigxobo zisiza ukusabalalisa kabusha isisindo futhi zingasiza ekunciphiseni ukulayisha okuhlangene nokwandisa amandla emisipha. Lokhu kungasiza ekunciphiseni ubuhlungu obuvame ukuza nokuzivocavoca isikhathi eside, okunomthelela omkhulu, njengokugijima.
Nakuba abanye abantu bangase bathole ukusetshenziswa kwezigxobo kunenzuzo, olunye ucwaningo luphikisa ngokuthi kunomehluko omncane phakathi kokuhamba kwendabuko kanye nokuhamba kwe-Nordic uma kuziwa kumthelela emalungeni.
Labo abanobuhlungu ezinqulwini noma emadolweni bavame ukuphawula ukuthi i-Nordic Walking inkulu kangakanani ekudambiseni ukucindezeleka okuphansi komzimba. Olunye uvivinyo oluqhathanisa amandla amalunga lapho ukuhamba kwe-Nordic kuqhathaniswa nokujwayelekile nokuhamba endaweni esezingeni libonisa ukwehla okuphelele kokugunda nokucindezelwa kwamalunga ezinqulwini nasemadolweni kanye nokwehla okumangazayo okungama-28%. Akukhona nje ukuthi kuhlomule izinqulu namadolo, kwahlomula nomgogodla namaqakala.
Kuhle empilweni yenhliziyo
Ukuhamba nge-Nordic kuyindlela enhle kakhulu enomthelela omncane kulabo abafuna ukuthuthukisa ukuqina kwabo kwenhliziyo nemithambo yegazi. Ngokusebenzisa futhi imisipha yomzimba ongaphezulu, umzimba udinga igazi elengeziwe ukuze limpontshwe ngenhliziyo, okudinga ukusetshenziswa okwengeziwe kwesimiso sokuphefumula kwenhliziyo.
Naphezu kwalokhu, ukuhamba nge-Nordic kubonakala kukhulisa kancane izinga lokukhathala okubonakala kuqhathaniswa nokuhamba okuvamile, okusho ukuthi awuboni umehluko omkhulu ngokuqina nakuba umzimba usebenza kanzima.
Futhi, uma kwenziwa ngezinga elinamandla ngokwanele, kuthuthukisa ukujikeleza kwegazi ngokwandisa izinga igazi elimpontshwa ngalo kuwo wonke umzimba. Ngisho nokuhamba nge-Nordic kunezinzuzo ezengeziwe. Le nqubo ikhuthaza izinyawo ezisebenzayo, ukunyakaza kwengalo egcwele, nokukhama nokuvulwa kwezandla ezizungeze isigxobo. Konke lokhu kukhuthaza ukujikeleza kwegazi, ikakhulukazi ukubuyisela kahle kwegazi enhliziyweni.
ukuzivocavoca umzimba ogcwele
Ukuhamba nge-Nordic kusebenza imisipha yomzimba ongaphezulu nophansi, okwenza kube umsebenzi omkhulu wokuzivocavoca umzimba wonke.
Kokubili ukuhamba kwendabuko kanye nokuhamba kwe-Nordic kusebenzisa imisipha yomzimba ophansi, njengamathole, ama-hamstrings, ama-gluteal, nama-quadriceps. Kuyathakazelisa ukuthi ukuhamba kwe-Nordic kubonakala kwenza le misipha isebenze ngempumelelo.
Ukwengeza, ukusebenzisa izigxobo zokuhamba ze-Nordic kusiza ukwenza kusebenze imisipha yomzimba ephezulu efana ne-latissimus dorsi, i-trapezius, ama-flexible forearm, i-pectoralis enkulu, i-deltoids, ne-triceps. Iphinde isebenze kangcono ekusebenzeni kwemisipha yesisu.
Kuyathakazelisa ukuthi ucwaningo olulodwa lwathola ukuthi ukuhamba kwe-Nordic akusebenzisi imisipha ye-erector spinae (ephansi emuva) njengokuhamba kwendabuko. Ngakho-ke, kulabo abane-strain ephansi emuva, ukuhamba nge-Nordic kungase kube inketho engcono.
Thuthukisa ibhalansi
Ukuhamba nge-Nordic kungase kube enye indlela engcono yokuhamba kwendabuko kubantu abadala. Ucwaningo kubantu abadala asebekhulile luthole ukuthuthukiswa okuphawulekayo kokulinganisela, ukuhamba okusebenzayo, nokukhuthazela eqenjini le-Nordic lokuhamba, kuyilapho kungekho ukuthuthukiswa okutholakele eqenjini lendabuko lokuhamba.
Okunye ukubuyekezwa kocwaningo kwathola ukuthi ukuhamba kwe-Nordic kuphumelela kakhulu ekuthuthukiseni izinga lokuphila, ibhalansi eguquguqukayo, amandla aphansi emisipha yomzimba, namandla e-aerobic.
shisa amakholori amaningi
Ukuhamba nge-Nordic kungashisa amakhalori afika ku-20% ngaphezu kokuhamba okuvamile. Uma kuqhathaniswa nokuhamba ngokwesiko, ukuhamba kwe-Nordic kusebenzisa imisipha engaphezulu yomzimba, okudinga izindleko ezengeziwe zamandla.
Lokhu kungenxa yokuthi i-Nordic Walking ihlanganisa imisipha eminingi kunokuhamba okuvamile: isifuba, izingalo, amahlombe, i-abs, neminye imisipha eyinhloko ihilelekile, ngaphezu kwemilenze. Ngaphezu kwalokho, izigxobo zisiqhubezela phambili zisisiza ukuthi sihambe ngokushesha, zikhuphule izinga lokushaya kwenhliziyo futhi zisebenzise amandla.
indlela efanele
Uma kukhulunywa ngesu, konke kuya phansi ukuze uzijwayeze, kepha kukhona amakilasi amaningi kulo lonke elaseSpain azokuthatha kusukela ekuqaleni kuye kochwepheshe kumaseshini ambalwa nje. Ngaphandle kwalokho, bamba izigxobo, vula i-YouTube futhi uzofunda izinto ngokushesha. Okufanele ukwazi:
- Qinisekisa ukuthi izigxobo zakho ziphakeme ngendlela efanele. Qala ngesigxobo siqonde phansi, ingalo yakho kufanele ibe se-engeli elungile lapho ubambe ukubamba.
- Lungisa amaluphu ezindongeni ukuze ibhande lingaqini kakhulu, livele liqine, futhi izigxobo zijike ngokuhlanzekile futhi cishe ngaphandle kwamandla phakathi kwesithupha sakho neminwe.
- Qala ukuhamba ngendlela evamile, ngokuma okuhle okuqondile, uvumele isandla sakho sobunxele sithuthuke ngomlenze wakho wesobunxele, ngokuphambene nalokho kwesokudla sakho. Kufanele uzwe unyawo lwakho lukamoba lushaya phansi ngesinyathelo ngasinye njengoba izingalo zakho zishwibeka ngokwemvelo.
- Sebenzisa amahlombe akho ukuze uphushele phansi esigxotsheni, okufanele kukhuphule igxathu lakho kancane, futhi kukhiqize ukujikeleza okuncane emisipha yakho ewumgogodla.
- Njengoba wakha isivinini, uzokwazi ukwenza ihaba kancane lokhu kuzungezisa ngamahlombe akho, wenze okubalulekile kwakho kudlale kakhulu.
- Njengoba ukhulisa i-cadence yakho, kanjalo nenani lekhalori kanye nenani lenhliziyo nemithambo yegazi lokujima kwakho.
Ukusebenzisa umoba kungase kudideke ekuqaleni. Ngisho nabantu abaningi bayisebenzisa kabi. Indlela efanele yokusebenzisa izigxobo ekuhambeni kwe-Nordic yilezi:
- Bamba induku esandleni ngasinye nge-engeli eyi-diagonal emuva (kufanele i-engeli ukuze isisekelo senduku sibe ngemva kwakho). Isandla kufanele sibambe kancane okuthunyelwe.
- Njengoba siqhubekela phambili ngonyawo lwesobunxele, sizoletha induku yesokudla phambili ukuze isisekelo senduku iwe phansi eduze kwayo (ungalethi induku phambi kwethu).
- Sizophusha induku ibheke phansi ngemuva kwethu ngenkathi sithatha isinyathelo ngonyawo lwesokudla. Njengoba selulele ngokugcwele ingalo yethu, sizokhulula ukubamba kwethu ukuze intende yesandla icishe ivuleke ngokuphelele. Lokhu kuvumela ingalo ukuthi ihambe ibanga elikhulu lokunyakaza futhi sizogwema ukulimala esihlakaleni.
- Njengoba lokhu kwenzeka, sizoletha unyawo lwethu lwesokudla kanye neklabhu yesokunxele phambili (vala ukubamba lapho iklabhu ifika ukuyiphusha phansi) futhi siqhubeke nokunyakaza.
Umehluko omkhulu phakathi kokuhamba kwendabuko kanye nokuhamba kwe-Nordic ukusetshenziswa nokuma kwezigxobo. Siyohlale siqinisekisa ukuthi izigxobo zise-engeli futhi azikaze zibekwe phambi kwethu.
Izinto Ezidingakalayo
Inani lempahla ekhethekile edingekayo ekuhambeni kwe-Nordic lincane, kucatshangwa ukuthi usuvele unewodilophu eliphusile lokuqeqeshwa ngaphandle. I amabhulukwe entofontofo ngoba ukuhamba kuhle, njengoba kuyinto a ungqimba oluyisisekelo kanye nejazi elingangenwa umoya/elingangeni manzi ngokwemibandela. I amasokisi izicathulo zekhwalithi ezinhle zidingeka kakhulu, kuyilapho izicathulo zingase zibe phakathi kwezicathulo zokuhamba, izicathulo zokuqeqesha noma amabhuzu alula okugibela izintaba.
Izinto ezibiza kakhulu ekuhambeni kwe-Nordic yi imisele, anemichilo ethile noma okunamathiselwe kwigilavu ongakukhetha kokuhamba nge-Nordic, kanye nesibambo esinekhonde ehlukile uma kuqhathaniswa nezigxobo ezijwayelekile. Ukwengeza, izinti kufanele zibe nezinyawo zenjoloba ezimise okwe-engeli ukuze zisetshenziswe ezindaweni eziqinile.
Izinto ezibonakalayo ziyisici esikhulu esisindweni sezigxobo, eziqala ngensimbi (esindayo, eshibhile), bese kuba i-aluminium (intengo ekhanyayo, emaphakathi nebanga), futhi ekugcineni ikhabhoni (ilula kakhulu, ngokuvamile esezingeni eliphezulu), kodwa ungakhohliswa. ezishibhile kakhulu.
izinduku ezisongayo
Uma uzethemba ngobude kodwa ufuna umthamo ongcono wokugcina, umoba oneziqephu ezi-3 unikeza inhlanganisela enhle yokupakishwa nesisindo esilula. Ama-Glymnis ayisibonelo esihle, ahlukaniswe izigaba ezintathu ezimfushane zokuphatheka kahle ngokucindezela inkinobho, kodwa ubude obugxilile uma bubekwe.
Bona ukunikezwa ku-AmazonIzinduku ze-Telescopic nezilungisekayo
Izigxobo ze-Telescopic ziyahamba ukuze zithwaleke kalula, kodwa ngenxa yokuthi kunephoyinti lokulungisa elilodwa noma amaningi, zingadlidliza kakhulu kunamanye amamodeli. Izigxobo ezilungisekayo zine-adjuster eyodwa eduze kwaphezulu, ngakho-ke ahlangabezana nokudlidliza okuncane, kodwa "aphatheki kahle." Lezi zilungiseka nge-top motion lock, kodwa lobu bunzima nokwakhiwa kwe-alloy kwengeza isisindo. Ithiphu eqinile ehlehliswayo ehlehliswayo ikuvumela ukuthi ushintshe phakathi kwezindawo eziqinile nezithambile ngamasekhondi ngaphandle kokwehluleka.
Bona ukunikezwa ku-Amazonamagilavu professional
Nakuba izigxobo zokuhamba ze-Nordic ngokuvamile ziza nezintambo ezikhiphekayo ezingaphezu kokwanele umsebenzi, i-Nordic walker ezinikele ingathuthukisa lokhu ngamagilavu athile. Lawa kungaba amagilavu asebusika angenamunwe noma aneminwe egcwele, futhi abe neluphu eyengeziwe phakathi kwesithupha nomunwe wangaphambili okhiya ezigxotsheni ze-Nordic. Banikeza ukudluliswa kwamandla okuphezulu nokunethezeka, kanye nento eyodwa encane ongakhathazeka ngayo endleleni.
Bona ukunikezwa ku-Amazon