Okuqukethwe
5 ezemidlalo ukuzijwayeza ebusika
Ebusika, hamba unqamula izwe!
Kwenziwa kusukela e-Antiquity emazweni aseScandinavia, i ukushushuluza unqamule izwe ungomunye wemidlalo ephambili yasebusika. Manje seyiphumelele kakhulu eNyakatho naseMpumalanga Yurophu, eCanada, eRussia nase-Alaska. Ukushushuluza unqamule izwe, akumele kudidaniswe nokushushuluza okwehlayo, kwenziwa ngemishini efanele (ukushibilika eqhweni ende nokuncane, amabhuzu aphezulu anohlelo olubophayo, izingongolo, njll.) Endaweni eyisicaba noma eneqhwa. Lo mdlalo, omkhuba wawo kanye nezinzuzo zawo zifana nalezo zokuhamba izintaba, ukhuthazela kakhulu ngoba usebenzisa yonke imisipha yomzimba: ama-biceps, imisipha yangaphambili, i-pectoral, isisu, imisipha ye-gluteal, i-quadriceps, i-adductors, amathole ...
Kunezindlela ezi-2 ezihlukene zokuzijwayeza ukushushuluza eqhweni unqamula izwe: indlela ” classical ", Ebizwa nangokuthi" inqubo ehlukile "inqubo, ifaneleka kakhulu kwabaqalayo ngoba iyafana nokuhamba. Ama-skis ayahambisana futhi umshushuluzi we-cross-country uthuthuka ngosizo lwezigxobo, encike ngokushintshana ngonyawo olulodwa bese ngolunye. Ngakolunye uhlangothi, i-technical " ukweqa », Noma« pas de skater », eyavela okokuqala ngo-1985, umsebenzi odinga amandla nokulinganisela okuhle. Umshicileli onqamula izwe ushibilika isikhathi eside ngonyawo olulodwa bese kolunye futhi ama-thrust abheke eceleni, ngendlela yokushibilika eqhweni noma nge-rollerblading. Kwenziwa emithambekeni elungisiwe futhi kuhloswe ngayo kakhulu kubantu abanolwazi.
Izinzuzo zezempilo ze-cross-country skiing
I-Cross-country skiing inenzuzo empilweni, futhi ingenye yemidlalo engcono kakhulu ye-aerobic, ngaphambi kokugijima, ukugibela ibhayisikili nokubhukuda. Ivumela, phakathi kwezinye izinto, ukuthi ithuthukise kakhulu imisebenzi yokuphefumula neyenhliziyo, kanye nesimo somzimba (ukuzuza ekukhuthazeleni, ukuqinisa imisipha namasosha omzimba, ukuthuthukiswa kwe-silhouette ...) Enye inzuzo, ukushushuluza kwe-cross-country kuvumela ukusebenza amalunga ngobumnene, kungumdlalo omncane ohlukumezayo. Ngokusho kweNational Association of Mountain Doctors1, abantu abasebenzisa ukushushuluza eqhweni bamele cishe u-1% wokulimala emidlalweni yeqhwa, kuyilapho abashushuluzi be-alpine bemelela u-76% wokulimala kanye nama-snowboarders angu-20%.
Ngakolunye uhlangothi, ukushushuluza eqhweni unqamula izwe kuyindlela ephumelelayo yokulwa ne-osteoporosis, isifo esibonakala ngokuncipha kokuqina kwamathambo kanye nokuwohloka kokwakheka kwangaphakathi kwamathambo. Lo msebenzi ubeka ubunzima obukhulu ohlelweni lwamathambo futhi ngenxa yalokho unomthelela ekuhlanganisweni nasekuqiniseni amathambo. I-Cross-country skiing ibhekwa njengomdlalo ophethe2 : Imisipha namathambo ezitho ezingezansi acushiwe ukuze alwe namandla adonsela phansi futhi asekele isisindo somzimba. Imidlalo elayishiwe ilungele ukuqinisa imisipha yezitho ezingezansi nokuqinisa amathambo emilenze nomgogodla. Kunconywa ukwenza izivivinyo ezithwala isisindo izikhathi ezi-3 kuya kwezi-5 ngesonto okungenani imizuzu engama-30.
I-Cross-country skiing kusiza futhi ukugcina isisindo esinempilo, ukulahlekelwa amakhilogremu engeziwe futhi kucwengisise i-silhouette. Ngokuhlanganisa isenzo samakhaza nokunyakaza okuqhubekayo kwezingalo nemilenze, kuwumdlalo omuhle kakhulu "wokushisa amafutha". Ihora lokushushuluza eqhweni elinqamula izwe ngokwesilinganiso libiza inhlangano phakathi kuka-550 no-1 kcal! Okokugcina, lesi siyalo sisiza ukulwa nokucindezeleka nokukhathazeka futhi sithuthukise inhlalakahle evamile. Njengayo yonke imidlalo, ukushushuluza eqhweni kukhuthaza ukukhiqizwa kwamahomoni “enjabulo” njenge-dopamine, i-serotonin nama-endorphin.3, ama-neurotransmitters enziwe i-hypothalamus ne-pituitary gland. Ngokusebenza ohlelweni lwezinzwa oluphakathi, la mahomoni enza ngcono imizwa yakho futhi akwenze ujabule kancane. Ngakho-ke i-Cross-country skiing iyindlela enhle kakhulu yokuzijabulisa, ukubuyisela isimilo kanye nokushajwa kabusha amabhethri akho ngenkathi ujabulela ukubukeka kwezwe okumbozwe yiqhwa.
Ngiyathokoza ukwazi : Ukushushuluza eqhweni ezweni kuwumdlalo ohlala njalo odinga imizamo enzima amashumi ambalwa emizuzu, noma amahora ambalwa. Sincoma ukuthi abasaqalayo noma bonke labo abangazilolongi njalo ukuvivinya umzimba ukuze bafunde ukuthinta okuyisisekelo namasu kuchwepheshe oqeqeshiwe futhi baqale ngobumnene ukugwema noma iyiphi ingozi yokulimala. |
Imithombo
Imithombo: Imithombo: Inhlangano Kazwelonke Yodokotela Basezintabeni. Itholakala ku: http://www.mdem.org/ (kufinyelelwe kuZibandlela 2014). I-Osteoporosis eCanada. Zilolonge amathambo anempilo [ku-inthanethi]. Kutholakala ku: http://www.osteoporosecanada.ca/wp-content/uploads/OC_Exercise_For_Healthy_Bones_FR.pdf (kufinyelelwe kuDisemba 2014). Isikhungo Socwaningo Lwenhlalakahle, Imithi Nezemidlalo Nezempilo (IRBMS). Bala amakhalori akho ashiswe ngenkathi ubamba iqhaza emisebenzini yomzimba [ku-inthanethi]. Kutholakala ku: http://www.irbms.com/ (kufinyelelwe kuDisemba 2014).