Ukuhamba kwe-Nordic kwabadala nasebasha: izinzuzo, izici, amathiphu, amagiya

Ukuhamba kweNordic uhlobo lokuhamba olusebenzisa imishini ekhethekile (izinduku). Amagama afanayo: Ukuhamba kweNordic, ukuhamba kweFinnish, iNordic noma iNordic.

Izinduku zokuhamba zaba ngumdlalo ohlukile akunjalo kudala - ngasekupheleni kweminyaka yama-1990. ngaphambi kwale nduku kwakusetshenziselwa ukuvuselelwa kwemfundo yokuzivocavoca, ukuqeqeshwa kwe-ski ehlobo nokuHiking. Umsuka walo msebenzi womzimba uhlotshaniswa nokuqeqeshwa kwabashushuluzi esikhathini sonyaka ongekho. Kwezemidlalo yokushibilika eqhweni basebenzisa izinduku ukulingisa ukuhamba ngezikebhe. Indlela ekhethekile yokunyakaza kamuva yaba yisisekelo sesiqondisi esisha sokuqina.

Namuhla ukuhamba kweNordic kubhekwa njengomdlalo ohlukile futhi kunabasekeli abaningi emhlabeni jikelele. Ngokwezibalo zokuhamba ngeNordic bangaphezu kwezigidi ezingama-20 abantu emhlabeni jikelele.

Kuyini ukuhamba kweNordic

Ukuhamba kweNordic Ukuhamba ngezinduku, ukulingisa ukuhamba ngezikezi ngenkathi efudumele. Induku idlala indima, hhayi ingxenye yokusekela, nemishini ekhethekile, ngaphandle kwayo ukuhamba kweNordic kungenzeki. Ukuze uhambe kahle ngezinduku, udinga ukufunda amasu okunyakaza, kanye nokuthenga imishini ekhethekile ephendula ukukhula komsubathi.

Kungani udinga ukuzibandakanya ku-Nordic Walking:

  • ukukhuthaza ezempilo nokuzivikela komzimba
  • ukugcina impilo yomgogodla nokuvimbela isifo se-disc esiwohlokayo
  • ukulungiswa kwamazinga kashukela egazini
  • yokwehlisa isisindo
  • lapho izinkinga zenhliziyo nengcindezi
  • ezifweni zohlelo lokuphefumula
  • njengokuvuselelwa ngemuva kokugula
  • ukugcina isimo esihle somzimba

Ukuhamba nge-Nordic kungenziwa nganoma yisiphi isikhathi, kepha kuwusizo ikakhulukazi kulo msebenzi kubhekelwa abantu abahlaselwe ukugula okunzima kanye nabantu abadala ukuthuthukisa impilo nokwelula unomphela impilo enhle.

Izici ukuhamba Nordic

Ukuhamba kwe-Nordic kungenye yezinhlobo ezilula kakhulu futhi ezingabizi kakhulu zomsebenzi ovivinya wonke umuntu. Ingakujabulela ukuguga, lapho eminye imidlalo nokuqina kungatholakali.

  1. Yini ehlukanisa iNordic kokujwayelekile? Ukuhamba okuvamile kunezinzuzo eziningi futhi kusiza ukuthuthukisa impilo ngokuzivocavoca umzimba njalo. Ungakhombisa izinzuzo ezinjalo zokuhamba njengokuthuthuka kokushintshaniswa komoya-mpilo kuzicubu zomzimba, ukukhuthaza ukusebenza kobuchopho, ukusheshisa imetabolism nokwenza ngcono ukuqina komzimba. Ukuziqeqesha ngezinti kunezinto ezifanayo eziwusizo, kepha ngaphezu kwalokho kushisa ama-calories angama-20% uma kuqhathaniswa nokuhambahamba okujwayelekile. Ngenkathi ukuhamba ngezinduku kufaka wonke amaqembu emisipha, kufaka phakathi iqembu lemisipha lomzimba ongaphezulu, elingenzeki ngenkathi uhamba ngesivinini esikhulu.
  2. Yini ehlukile ngokuhamba ngeNordic ekugijimeni? Ukuzivocavoca ngokugijima akuhambelani nawo wonke umuntu, ngokungafani nokuhamba ngeNordic. Ukugijima kuyaphikisana nasebekhulile, abantu abakhuluphele ngokweqile, nalabo abanenkinga ngohlelo lwezinhliziyo, umfutho wegazi namalunga. Ukuhamba nge-Nordic kungajatshulelwa cishe konke, njengoba imiphumela yayo emzimbeni ithambile futhi ayinalo ulaka. Lapho uhamba ngezinduku umthwalo olingene emzimbeni wonke, nawo osebenzayo futhi osebenzayo esikhathini eside esizayo. Ukusimamisa umzuzu wokuzivocavoca wemizuzu engu-45 kuphoqelelwa hhayi kuwo wonke umuntu, kepha noma ngubani uzokwazi ukuhamba ngejubane elilinganisiwe phakathi nalesi sikhathi.

Ziyini izinzuzo zokuhamba ngeNordic?

Ukusuka eNordic Walking kunezinzuzo eziningi, phakathi kwazo esingagqamisa okusemqoka:

  • ukugcina ithoni yemisipha enempilo umzimba wonke
  • ukwakheka kwesimo esihle
  • ukuvimbela isifo senhliziyo nomfutho wegazi ophezulu
  • ukuvimbela izifo zamalunga
  • ukugcwaliswa komzimba nge-oxygen
  • kwesisindo
  • isimo esithuthukisiwe ngenxa yokukhiqizwa kwama-endorphin
  • ukulala okungcono nokuvimbela ukuqwasha
  • ukwandisa amandla, ukuxhumana, ukukhuthazela
  • ukunciphisa izinga lokucindezeleka nokukhathala.

Namuhla ukuhamba nge-Nordic akusetshenziswanga kuphela njengokwelashwa kokuvuselela, kepha futhi njengethuluzi elisebenzayo lokwehlisa isisindo nokugcina ifomu lomzimba lezemidlalo.

Ngubani okufanele ahambe ngeNordic?

Esinye sezici ezisemqoka nezinzuzo zeNordic Walking ukuthi ingakwazi kahle konke, kungakhathalekile ubudala nemizimba. Inqubo yokuhamba ngeNordic ilungele abantu asebekhulile abakhuluphele ngokweqile, okunganconyelwe ezinye izinhlobo zomsebenzi, kanye nanoma ngubani ofuna ukuqinisa amasosha omzimba nokugcina umzimba usesimweni esifanele.

Ukuhamba okuhle kakhulu kweNordic yile:

  • labo abafisa ukwehlisa isisindo
  • asebekhulile
  • abantu abanezinkinga zesistimu yenhliziyo
  • abantu abanezinkinga ezinenkinga yemisipha
  • abantu abaphethwe yisifo eside, esibi
  • abantu abasezinhlelweni zokuhlunyeleliswa ngemuva kokulimala
  • kulabo abanokuthambekela kwezifo zohlelo lokuphefumula
  • labo abangafaneli ezinye izinhlobo zokuqina ngenxa yezizathu ezahlukahlukene

Izinduku zokuhamba ze-Nordic zizokuvumela ukuthi ubambe iqhaza enqubeni yokuqeqesha abafikayo futhi zizobamba iqhaza ekwakheni umkhuba wokuzivocavoca njalo.

Ukuhamba kweNordic kwabadala

Ukuvivinya umzimba kuyadingeka nganoma yisiphi isikhathi ukugcina izinkomba zezempilo zijwayelekile. Ngemuva kokufinyelela ezingeni elithile leminyaka ethile, ezinye izinhlobo zokuqina komzimba nezemidlalo ziyatholakala. Amandla, ukusebenzisa umdanso okunamandla nokuvivinya umzimba ngendlela akufanelekile kubantu asebekhulile, ngoba isimo sabo semisipha, amathambo nemithambo yegazi ayikuvumeli ukuba ugxume isikhathi eside ukuhamba ngesivinini esisheshayo futhi ubhekane nesisindo esengeziwe.

Kulokhu, inketho enhle kakhulu kungaba ukuqeqeshwa ngejubane. Ukuhamba nge-Nordic manje sekuthathwa njengenye yezinhlobo ezithandwa kakhulu futhi ezithokozisayo zomsebenzi wabantu abadala.

Izinzuzo zokuhamba kweNordic kwabadala:

  • umphumela omuhle ekusakazeni, njengokuvimbela isifo sohlangothi
  • kuqinisa uhlelo lwezinhliziyo
  • kusebenza ngempumelelo yokuqwasha
  • kudambisa ukuvuvukala emzimbeni
  • ithuthukisa isimo samalunga
  • kuthuthukisa umuzwa wokulinganisela nokuhlanganisa
  • kwandisa izinga lama-endorphin, ngaleyo ndlela kuthuthukise imizwa nempilo ephelele.

Futhi ukuhamba kweNordic kwabadala kuyindlela enhle yokuhlangana nabantu abasha ngoba amakilasi avame ukuqhutshwa ngamaqembu.

Ukuhamba kweNordic kwabantu abasha

Izinduku zokuhamba azinayo imikhawulo yobudala, njengoba lo msebenzi uhlinzeka ngengcindezi emnene emzimbeni, nangokuhluka okuhlukile.

Umsebenzi onje ngeNordic Walking ulungele bonke labo bantu abasha abafuna ukwehlisa isisindo, bafunde indlela entsha yokuqina futhi bazibandakanye embusweni wokuqeqesha ojwayelekile. Ngaphezu kwalokho, kunconywa ukuhamba ngeNordic kubantu abathola ukuvuselelwa noma labo abaphethwe yizifo ezingamahlalakhona.

Ukuhamba kwe-Nordic kukuvumela ukuthi ugcine umzimba wakho usesimweni ngokuzivocavoca umzimba njalo futhi kusiza ukwehlisa isisindo futhi uthuthukise umzimba futhi uhlangane nabantu abanomqondo ofanayo.

Ukungafani kokuhamba kweNordic

Yize iqiniso lokuthi ukuhamba nezigxobo kuyindlela yokuzivocavoca indawo yonke, inokuphikisana, okungafanele kunganakwa, ukuqala ukuqeqeshwa. Ngokuyinhloko, ukuvinjelwa kuhlobene nezimo lapho ukuphumula kombhede okunconyiwe, kanye namacala athile ezifo ezinzima, angahambisani nanoma yimuphi umthwalo.

Kwezinye izimo, akunakwenzeka ukwenza:

  • ezifweni ezithathelwanayo nakwigciwane
  • ngezinhlobo eziyinkimbinkimbi ze-hypertension, lapho ufuna ingcindezi yokulawula okugcwele
  • isifo sikashukela ezigabeni zakamuva
  • esikhathini ngaphambi nangemva kokuhlinzwa
  • ekuhlulekeni kwenhliziyo
  • ukwehluleka kwezinso namaphaphu.

Iningi labelaphi liyavuma ukuthi ukuhamba kweNordic kulungile kubantu asebekhulile futhi kuwo wonke umuntu okwazi ukuhamba futhi azizwe kahle ngenkathi ehamba.

Ukuhamba kweNordic kwesisindo nempilo

Ukuqeqeshwa okuhlelekile ukuhamba kwe-Nordic kuzokusiza ulahlekelwe isisindo, uthuthukise impilo futhi ubuyisele umzimba esimweni sezemidlalo. Ukuhamba kweNordic kufanele ukwehla kwesisindo ngoba ngesikhathi sokuqeqeshwa uzoshisa inani eliphakeme lama-calories, kepha imisipha iza ngethoni. Izinzuzo zokuhambela impilo zisobala, ngoba umoya ohlanzekile nokuhamba okude ngejubane lesigqi kuthuthukisa impilo, kukhuthaza uhlelo lwezinzwa futhi kufanelekile ukuvimbela izifo eziningi.

Kungani ukuhamba kweNordic kukuhle kwesisindo:

  • ukuhamba kusiza ukushisa ngokushesha ama-calories
  • ngenkathi uhamba ngokuzivocavoca i-90% yemisipha
  • ukuhamba kusheshisa izinqubo ze-metabolic

Uma ufuna ukunciphisa isisindo, khona-ke ukuhamba kweNordic kwesisindo kusebenza kahle kakhulu, into esemqoka ukuqeqesha njalo nokusebenzisa inqubo efanele. Ukuhamba ihora kungashisa ama-calories angama-400-600, okufana nokuzivocavoca kokugijima ngejubane elilinganisiwe.

Ukuze uqinisekise ukuthi wehlisa isisindo, udinga ukuzijwayeza njalo, ngokufanele nsuku zonke, kepha ukusebenza okungu-3-4 ngeviki kuzoholela kuzinguquko ezinhle. Kubalulekile futhi ukulandela indlela odla ngayo nokungadli ihora ngaphambi kwekilasi nohhafu ngemuva. Khetha ama-carbohydrate amancane namaprotheni, nciphisa ama-carbs asheshayo namafutha. Inqubo yokwehlisa isisindo iqala ngokudla okufanele nokuvivinya umzimba njalo.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

Ukuhamba kweNordic ukuvuselelwa

Izinduku zokuhamba zivame ukusetshenziswa ezindaweni zokuhlumelelisa njengengxenye yokwelashwa kwe-Wellness.

Yethula umsebenzi owusizo ngezifo nemibandela enjalo:

  • izifo zomgogodla, ikakhulukazi ubuhlungu obuphansi emuva, i-scoliosis kubantu abadala nasezinganeni
  • isifo senhliziyo
  • i-asthma ye-bronchial nezinye izifo zohlelo lokuphefumula, amaphaphu
  • Ubuhlungu obungapheli beqolo, nebhande lehlombe ngenxa yokusebenza kanzima
  • Isifo sikaParkinson
  • Izinkinga ze-neuro-psychological
  • ukuqwasha
  • ukukhuluphala ngokweqile.

Futhi ukuhamba ngeNordic kuyasetshenziswa ukuvimbela i-osteoporosis, i-atherosclerosis, umfutho wegazi ophezulu, nezinye izifo zamalunga, imithambo yegazi nenhliziyo. Uma sicabanga ngokuvuselelwa kanye namandla okuvimbela lolu hlobo lomsebenzi, singasho ukuthi ukuhamba kweNordic kuhle kubantu abadala.

Izinti zokuhamba ngeNordic

Inqubo yokuhamba kweNordic ifaka ukusetshenziswa kwemishini ekhethekile - izinduku zefomu elikhethekile, nezingubo nezicathulo ezifanelekile. Imishini ekhethwe kahle ayizukusiza nje ukuba usheshe ubheke inqubo, kepha izokunikeza ukuzwa okujabulisayo okuvela emakilasini, okungenakwenzeka ngemishini engakhululekile.

Abanye abaqalayo bacabanga ukuthi kungenzeka ukusebenzisa izigxobo ezejwayelekile zokushushuluza, kepha zinde kunezo ezisetshenziswa eNordic Walking, futhi amathiphu abo azoguga ekuhambeni eqhweni, ngakho-ke le nketho ngeke isebenze. Ukuthandwa kokuhamba kwabantu abadala kweNordic nakho kungenxa yokutholakala kwemishini wonke umuntu angakwazi ukuyikhokhela.

Ake sibone ukuthi sizikhetha kanjani izingongolo zokuhamba kweNordic.

Ubude bezinti

Isici esibalulekile okufanele usicabangele ubude benduku entsha. Kungakhathalekile okokusebenza, ubude buyindlela yokukhetha ebaluleke kakhulu, okufanele ithathwe ngokungathi sína.

  • Kukhona ifomula yokukhethwa kwezinti ngobude. Kuqukethe ukuphindaphinda ukukhula ngamasentimitha ngesici esingu-0.6-0.7. Isibonelo, ngokukhula kuka-165 cm, ubude bezinti kufanele bube ngu-99-115 cm
  • Kwabaqalayo nasebekhulile, bakhetha ukunamathela ku-coefficient ephansi engu-0.6. Kulokhu, induku izoba phansi futhi ukuyiphatha kuzoba lula. Isibonelo, ngokukhula kuka-165 cm, ubude bezinti kufanele bube ama-99 bheka
  • Abadlali abanesipiliyoni kanye nabantu abasha abanempilo bangakhetha ukunamathela ngezinga eliphezulu ukukhulisa umthwalo ezicutshini. Isibonelo, ngokukhula kuka-165 cm, ubude bezinti kufanele bube yi-115 cm.
  • Lapho umthwalo ushuba ngokwengeziwe, ngokwesibonelo lapho ukuhamba kweNordic kokwehlisa isisindo, isikhathi eside kumele kube yinduku, ngakho-ke abasubathi bakhetha uhlu lwezimpahla ngezinga eliphezulu ngokungezwa ngo-5-10 cm.
  • Okufanelekile, ubude benduku kufanele bube njengokwakha i-engeli engakwesokudla phakathi kwehlombe nengalo engenhla lapho umile uqondile nempahla esesandleni.

Thayipha izinti

Izinti ziyashibilika (telescopic), ziyingxenye, ziyagoqwa futhi ziqinile.

  • Ngokuphelele kufanele ukhethe ubude, telescopic futhi ungalungiswa kunoma yikuphi ukuphakama.
  • Izinti ezishelelayo zingangezwa okukodwa noma okubili okwenza ukwazi ukukhetha ubude ngokuya ngobunzima bokuqeqeshwa noma ukukhula komuntu.
  • Induku yeTelescopic ingasebenzisa umsubathi ongaphezu koyedwa, kepha izimbalwa, njengoba isethwe jikelele ngokukhula namakhono.
  • Izigxobo eziyingxenye eyodwa zenzelwe ukusetshenziswa komuntu siqu, ngoba zikhethelwe ukukhula futhi zilungele uhlobo olufanayo lokuqeqeshwa. Kubalulekile ukuthi ungenzi amaphutha, ngoba ngeke ukwazi ukwehluka ubude futhi kufanele uthenge imishini emisha uma kwenzeka ukuqhubeka koqeqesho.

Ezinye izinti zinikezwa intwasahlobo ebamba ongezansi evimbela abaqalayo ukungena esigqini semvelo sokunyakaza, ngakho-ke le nketho kufanele ibhekwe kuphela uma ingekho enye indlela.

Izinto zinamathela

  • Induku yenziwa ngeplastikhi ye-carbon fiber noma i-aluminium. Ukwakheka kuyizinti ezinhle kufanele kuqukethe ikhabhoni enani elingengaphansi kwama-50%, le mishini ihlala isikhathi eside, inokwethenjelwa, futhi kulula ukuyisebenzisa.
  • Izinduku zekhwalithi zidinga ithiphu yenjoloba eyenza umsebenzi odonsa ukushaqisa futhi ivimbele ukufiphala kwezinduku kupavumente.
  • Lapho ukhetha, kubalulekile ukunaka imisila yenkomo nepeni. Isibambo kungaba ngepulasitiki, injoloba, ukhokho noma enye into enezinto ezifakiwe zeminwe.
  • Usebenzisa imisila yenkomo induku ibambeke esandleni ngendlela efanele futhi ikuvumela ukuthi uhambe ngesigqi semvelo ngaphandle kokuhlukumezeka. Imisila yenkomo kufanele ibe mnandi lapho uthintwa, ikhiye isihlakala ngokuphelele kugilavu ​​nangaphandle, hhayi ukuRUBA, kodwa ingabi ngokukhululeka kakhulu.

Dlulisa amehlo kuma-brand-stick

Namuhla ungathola induku enhle ngentengo yama-ruble angama-500, isibonelo, ibanga le-ECOS, elifanele ukuqeqeshwa kobungcweti nokuqeqeshwa kokuqala. Ngohambo olude nemisebenzi yansuku zonke ezimeni ezahlukahlukene, kunconywa ukuthi unake imikhiqizo ye-BERGER ne-FINPOLE ekhiqiza imishini yobuchwepheshe, efanelekile ukuhamba ezindaweni ezinzima kakhulu. Kulokhu, izindleko zezinti zizoba kusuka kuma-ruble ayi-1000 kuye kwayi-4000.

Namathela i-ECOS

Imishini ekhiqiza umkhiqizo we-ECOS yokuhamba nokuhamba ngezinyawo kwe-Nordic, yabadlali abanesipiliyoni nabaqeqeshiwe. Umkhiqizo ukhiqiza izingongolo ze-telescopic ezenziwe nge-aluminium ne-carbon fiber ngezigaba zamanani aphansi naphakathi. Iphakethe lifaka izindandatho namathiphu ashintshanayo, ungathenga futhi izinto ezahlukahlukene zemishini, isibonelo, umsila wenkomo ngokwehlukana.

 

Namathela i-GESS

Izitembu zamagiya i-GESS elungele abaqalayo, isibonelo, ezinye izigxobo zinohlelo lokumangala. Umkhiqizo wokusungula ulungele ukusetshenziswa ebusika nasehlobo ngenxa yamathiphu wokufaka esikhundleni afanele izindawo ezahlukahlukene. Umkhiqizo ungatholakala ngenduku ye-telescopically yokuhamba ezindaweni ezimbi, iqhwa ne-asphalt. Isigaba sentengo - maphakathi.

 

Namathela eBERGER

Ukuqoqwa komkhiqizo weBERGER kufaneleka abaqalayo nabadlali abanolwazi. Umkhiqizo wenza izinduku ze-telescopic kanye nezigaba ezenziwe nge-aluminium enezinamathiselo zezindawo ezahlukahlukene, kanye nohlelo lokumunca ukushaqeka. Imishini ifakwe imibhobho eshintshashintshayo, amasongo, izingalo namafindo. Isigaba sentengo - maphakathi.

 

Izinti zeMANGO

I-Brand MANGO inikela ngemishini yobungcweti yabaqalayo nabasubathi abanolwazi. Izinti ezifakwe uhlelo lokumunca ukushaqeka, zilungele noma yisiphi isikhathi sonyaka ngenxa yemibhobho yezindawo ezihlukene. Induku egoqayo ye-telescopic iphelele nekesi, okunamathiselwe, izindandatho, namathiphu angashintshwa. Intengo yemikhiqizo ayidluli ibanga elimaphakathi. Ungakwazi futhi ukuthenga ngokuhlukana izingxenye ezifana nezibambo namafindo.

Namathela FINPOLE

AbakwaBrand FINPOLE bakhiqiza imishini yokuhamba kweNordic esigabeni samanani aphakathi. Izingxenye zezibalo ze-telescopic carbon ezifanele abaqalayo nabagijimi abangochwepheshe. Iphakheji lifaka okunamathiselwe ezindaweni ezahlukene, amathiphu okuphepha, amafindo. Isisetshenziswa semishini sibonakala ngokuqina, ukuthembeka nokusebenziseka kalula okuqinisekiswa ukubuyekezwa okuningi kwabasebenzisi.

 

Yini enye oyidingayo ekuhambeni kwe-Nordic

Izingubo ezifanele ziqinisekisa induduzo ngesikhathi sokuzivocavoca isikhathi eside, okubalulekile nganoma yisiphi isikhathi sonyaka. Uma unezinkinga ngamajoyini nemikhumbi kuyelulekwa ukuthi ugqoke ingubo yokuminyanisa - ama-leggings, amasokisi, amathayithi, amasokisi, izingubo zangaphansi. Izingubo ezinjalo zisekela ifreyimu yemisipha endaweni efanele, yehlisa ubunzima emithanjeni yegazi nasemalungeni.

Izembatho zokuhamba nge-Nordic

  • Ubusika. Okwemisebenzi yasebusika amajakhethi ezemidlalo afanele, amapaki, amajakhethi afakwe amabhulukwe namabhulukwe. Ungakhohlwa izesekeli ezifudumele - isigqoko, isikhafu namagilavu.
  • Ehlobo. Ehlobo, izikhindi ezanele, ama-leggings, ama-velocipedes ngokuhlangana nezikibha, izikibha, amasiketi. Lapho uhamba ezindaweni ezimbi kuyanconywa ukuthi ugqoke amasokisi, ama-leggings noma amabhulukwe anezinduku zokuvikela amaqakala akhe.
  • Ukuwa kwentwasahlobo. Okwe-demisezonnye khetha ama-sweatshirts, ama-hoodi, ama-tracksuits, amajakethi namabhulukwe afudumele anezindishi. Akufanele sikhohlwe ngesigqoko sekhanda kanye namagilavu ​​okuzosindisa esimweni sezulu esinomoya nemvula.

Izicathulo zokuhamba kweNordic

Ukuhamba ukusebenzisa i-cardio okudinga izicathulo ezifanele. Khetha amateki namabhuthi anamasoli aphakanyisiwe nokuxoshwa ukuze uzizwe ulula futhi unethezekile ngenkathi uhamba.

  • Ubusika. Ukusebenza kwasebusika kufake amabhuzu ngamathrekhi wokunyathela izicathulo zokuhamba izintaba noma ezifakiwe.
  • Ehlobo. Emakilasini asehlobo, ukukhetha okuhle kungaba ukugijima izicathulo zokugijima ezweni eliwela izwe, uma ukuqeqeshwa kwenzeka endaweni enezintaba. Ukuhamba ezindaweni ezicijile izicathulo ezanele ezinokudonsa okuqinile nokumunca ukushaqeka.
  • Ukuwa kwentwasahlobo. Ukuqeqeshwa esikhathini se-demisezonnye khetha izicathulo ezifakwe umbandela nge-membrane phezulu ukuze uvikele imvula nomswakama. Ukumunca okushaqisayo, ukubamba okuhle kakhulu nokulungiswa okuhle konyawo - ukubopha.

Bona futhi:

  • Amateki aphezulu kakhulu angama-20 wokugijima nokuhamba
  • Izicathulo ezihamba phambili ezingama-20 zabesifazane abagijimayo nokuhamba

Izilinganiso zokushaya kwenhliziyo nebanga

Ukulandela inqubekelaphambili yoqeqesho, kunconywa ukuthi uthenge i-pedometer, isilawuli sokushaya kwenhliziyo noma enye igajethi yokuqina yokuqina ngomsebenzi wokubala izinyathelo, ama-calories, ibanga nokuqapha izinga lokushaya kwenhliziyo. Labo ababambe iqhaza ekuhambeni kwe-Nordic kwamagajethi wokunciphisa isisindo kuzosiza ukuqeqesha kahle.

  1. Ukuqina isongo. Amasongo wesimanje wokuqina ahlanganisa imisebenzi ye-pedometer, imitha yokushaya kwenhliziyo, ibanga, namakhalori ashisiwe. Kubasubathi abalandela inqubekela phambili yoqeqesho, igajethi izoba usizo olukhulu. Izokuqoqa futhi igcine imininingwane emayelana nebanga labo, izinyathelo, amandla amoshiwe, futhi izosiza nokuphuma endaweni eyi-pulse zone efanelekile, ezokwenza ukuqeqeshwa kwe-cardio kuphumelele kakhulu. Funda kabanzi: Amaqembu aphezulu ayi-10 amahle kakhulu.
  2. Ukuqapha kokushaya kwenhliziyo. Ekuqeqeshweni kwe-cardio into ebalulekile ukwehluka kwepharamitha. Ukuhamba ngokushaya kwenqwaba ethile, kungenzeka ukunciphisa umzimba nokuzivocavoca umzimba. Futhi, isilawuli sokushaya kwenhliziyo siyigajethi ebalulekile kubantu abanezinkinga zenhliziyo nemithambo yegazi. Funda kabanzi: Abaqaphi bezinga eliphezulu lenhliziyo.
  3. Iwashi elihlakaniphile. Amawashi ama-Smart avame ukufakwa i-GPS ezoba wusizo ekwenzeni imigwaqo yoqeqesho, futhi ubale ibanga. Iningi lamawashi ahlakaniphile lingabala izinyathelo, amakhalori, ibanga, ukuqapha kwenhliziyo. Amanye amamodeli akuvumela ukuthi ulande umculo wakho ukuze uwulalele ngama-headphone aseduze, nawo awusizo ekuziqeqesheni.
 

Ukuhamba kweNordic: ukuhamba kanjani

Amasu abalulekile kunoma iyiphi imisebenzi yezemidlalo, noma inqubekela phambili yoqeqesho ngeke ibe khona futhi nokuvivinya umzimba ngeke kulethe injabulo.

Kuneziqondiso ezijwayelekile zalabo abangakaze bahambe ngezinduku:

  • isivinini sidinga ukuphakama kunangesikhathi sokuhamba okujwayelekile
  • ngezikhathi zokuqala akudingeki ukuthi zithembele ezindongeni
  • Udinga ukuvikela iqakala ethonyeni lamaqhubu ngengozi, ngokwesibonelo, gqoka amasokisi aphezulu noma imfudumalo yomlenze
  • kubalulekile ukuphefumula okulungile ngokuhogela ngamakhala nokuphefumula ngomlomo.

Uma uthatha isinqumo sokuhamba ngeNordic ukwehlisa isisindo kuzofanela uhambe ngesivinini esisheshayo, bese usebenzisa izinsimbi zamaqakala.

Izindlela zakudala Ukuhamba kweNordic kufaka ukuhamba okulula ngobubanzi obugcwele besandla sobude. Induku ibekwa ime mpo phakathi kwesinyathelo, esihambisana nendawo yamandla adonsela phansi. Isandla ngenduku siphonswa phambili ngasikhathi sinye nesinyathelo somlenze ophambene. Umphumela ukwehluka kokushushuluza ngaphandle kwama-skis. Into esemqoka - ukungazami ukulingisa isinyathelo se-skier, ukunyakaza kufanele kube kwemvelo, kukhululeke futhi kube nesigqi.

Izici zobuciko bokuhamba kweNordic:

  • Amahlombe anokuphakama okufanayo, ehlisiwe futhi ahlehliswe kancane, isifuba sivulekile.
  • I-Chin efana nomhlabathi, bheka phambili.
  • Izandla zisebenza kumgomo we-pendulum futhi zikhuphukela ebangeni elifanayo - ezingeni okhalweni.
  • Izinti kumele zigcinwe eduze kwesifuba, kufanele zihambisane futhi zihambisane nonyawo lokushaqeka.
  • Ukunyakaza okuthwelwe umqulu kusuka esithendeni kuye ozwaneni, ukuphindisela kuvela kozwane olukhulu.
  • Kuyadingeka ukugcina isinyathelo semvelo ngaphandle kokugoba ngokweqile emadolweni, amasokisi amadolo futhi ukhombe phambili.
  • Ukuhamba kukhanya futhi kunesigqi ngaphandle kobunzima, izingalo nemilenze kuhamba ngokuvumelanayo ngesikhathi sokuzonda.

Imininingwane mayelana nokuhamba ngobuciko:

Ukuhamba kweNordic. Техника ходьбы с палками.

Uhlelo lokuqeqesha

Ukukhetha ukuhamba kweNordic kokwehlisa isisindo, zilungiselele ukuthi kuzodingeka uqeqeshe isikhathi eside futhi kunzima ukubona imiphumela. Udinga ukuhamba ngesivinini esisheshayo, okungcono ezindaweni ezimbi, futhi ebusika iqhwa lishisa ama-calories amaningi. Ukuphumelela ngosizo lokuhamba ngezikhawu, olushintshanayo phakathi kokuhamba kancane nokushesha.

Imvamisa yokuqeqeshwa:

Isikhathi sokuqeqeshwa:

Ngokunyakaza okulungile ngejubane elisheshayo, ungachitha ama-calories angama-700 ngehora. Ngokwesilinganiso, abahambahambayo bashise ama-calories angama-400 kuya kwangama-600 ngasikhathi sinye.

Imihlahlandlela ejwayelekile yokudla ngaphambi kokuhamba:

Imihlahlandlela ejwayelekile yalokho okudliwayo ngemuva kokuhamba:

TOP 7 izinketho zesidlo sakusihlwa

Ukuhamba kweNordic: amathiphu wabaqalayo

Abaqalayo abaningi bayesaba ukuqala ukuzivocavoca umzimba ngoba ukuhamba nezigxobo kubonakala kuwumsebenzi onzima futhi odidayo. Ekuqeqeshweni akukho lutho olunzima uma ulalela iseluleko bese uzama ukusebenzisa zonke izincomo.

  1. Izinti kufanele zihambisane kahle nokukhula.
  2. Izicathulo nemikhiqizo yezemidlalo yezingubo zikhetha ukuzivocavoca kahle noma ngabe isimo sezulu sinjani.
  3. Awukwazi ukuqeqeshelwa ukuhamba ulambile, ukuze ungazizwa ukhathele nokuntuleka kwamandla. Kunconywa ukuthi udle amahora angu-2-3 ngaphambi kwekilasi noma wenze isidlo esincane ngehora ngaphambi kwekilasi.
  4. Thenga isongo lokuqina ukuqapha izinga lokushaya kwenhliziyo futhi ubale izinyathelo, ibanga nama-calories.
  5. Ukuzivocavoca okungenani kathathu ngeviki ukuze wehlise isisindo nempilo ethuthukisiwe.
  6. Zijwayeze ngaphansi kokuqondisa komfundisi eqenjini labantu abacabanga njengaye, ngakho-ke usheshe ufunde inqubo futhi uwuthande lo mdlalo.
  7. Abantu abangasebenzi ngokomzimba badinga ukukhulisa umthwalo kancane kancane: badlulise ibanga elihleliwe ukuze bangazizwa kahle ngemuva kwesifundo. Ngokuqeqeshwa okusha ngakunye engeza imizuzu engu-2-3 uhambe noma wandise ibanga elingamamitha ayi-200-300.
  8. Lapho ususenzile isikhathi sakho sokuzivocavoca esihleliwe, ungaya ukwandisa umfutho wokuzivocavoca, okungukuthi, khulisa kancane isivinini sokuhamba.
  9. Kubantu asebekhulile kungcono ukuqeqesha kaningi, izikhathi ezi-5-6 ngeviki, kodwa ngomthwalo omncane. Abantu abasebasha naphakathi nendawo kungenzeka ukuqeqesha ama-2-3 ngesonto, kepha ngomthwalo wokuqina okuphakathi noma okuphezulu.
  10. Uma wenza ukuhamba kweNordic ukuvuselelwa, ungazami ukwakha isivinini namandla. Ukuzivocavoca kufanele kube nokulinganisela nokuqina. Uma wenza ukuhamba kweNordic kokwehlisa isisindo bese ulayisha ukwandisa umfutho wokuzivocavoca umzimba.

Imibuzo nezimpendulo zokuhamba ngezinyawo kwe-Nordic

1. Kuyiqiniso yini ukuthi ukuhamba ngeNordic kwenzelwa abantu asebekhulile kuphela?

Ngenxa yesifo esiphansi kanye nokungabikho kokuphikisana, ukuhamba kweNordic kufanelekile kubantu abadala nakubantu abakhubazekile. Kepha namuhla, ukuhamba ngeNordic kungumdlalo wangempela, obandakanya izigidi zabantu emhlabeni wonke, kungakhathalekile ubudala nobulili.

2. Kuyiqiniso yini ukuthi ukuhamba ngeNordic akusizi ekunciphiseni isisindo?

Njenganoma yikuphi ukuhamba, i-Nordic Walking ukuzivocavoca kwe-cardio okungashisa kuze kufike kuma-calories angu-700, okufana nokuqeqeshwa okusebenzayo. Ukuhamba kweNordic kuphelele ekunciphiseni isisindo uma uzivocavoca umzimba njalo futhi uhamba ngejubane elisheshayo.

3. Ukuthi ukuhamba ngeNordic kuthatha indawo yokugijima noma ukuqina yini?

Ukuhamba okunamandla kweNordic kuyakwazi ukuthatha indawo yokuzivocavoca okugcwele kwe-cardio. Ukuhamba ngejubane elinemishini ekhethekile kwenza umsebenzi wonke amaqembu emisipha yomzimba, okuholela ekuthuthukiseni ukuqina komzimba. Kepha kubalulekile ukukhumbula ukuthi ngeke ithathe isikhundla sokuqeqeshwa komzimba nokuqina, okuhlose ukufeza ukukhululeka nokukhula kwemisipha.

4. Uyini umehluko obalulekile phakathi kokuhamba kweNordic kusuka kokujwayelekile?

Ngesikhathi sokuhamba okujwayelekile bekungeke kusetshenziswe ukucindezela kwesandla nebhande lamahlombe elilayishwa ngesikhathi seNordic Walking. Ngaphezu kwalokho, ngesikhathi ukuhamba kweNordic kwashisa ama-calories amaningi kunangesikhathi esivamile.

5. Yikuphi okungcono empilweni nasekunciphiseni isisindo: ukuhamba njalo noma iNordic?

Kuzona zozimbili lezi zimo, ukuhamba kweNordic kuzonikeza izingqinamba kokujwayelekile. Ukuhamba kwe-Nordic kukwenza usebenze umzimba wonke, uthuthukise impilo yonke futhi uqinise imisipha, wenze isibalo sibe nesisindo futhi sibe sezemidlalo. Futhi ukuhamba ngeNordic kuhle kubantu abadala abafuna ukuzigcina bephilile, ukuzizwa benamandla futhi bephilile eminyakeni ezayo.

6. Yikuphi okungcono empilweni futhi wehlise isisindo: Ukuhamba ngeNordic noma ukugijima?

Kubantu abadala noma abantu abakhubazekile okungahambisani nokugijima nokuhamba ngezinyawo kusiza ekubuyiseni impilo enhle nasekunciphiseni isisindo.

7. Kukuphi okungcono ukuhamba ngezinduku?

Ukukhethwa kwendawo kuya ngenhloso. Isibonelo, ukwehlisa isisindo kunconywa ukuthi uhambe ezindaweni ezinendawo enzima, kanye nempilo ejwayelekile - ePaki, asphalt, emgwaqweni wezwe.

8. Yini ozoyiletha?

Ukuzivocavoca ukuthatha ubhaka onamanzi nezinto ezingaba wusizo endleleni (umqaphi wokushaya kwenhliziyo, isidlali, amahedfoni, izingubo ezifudumele). Isinekhi asinconyelwa ukuthatha uma wehlisa isisindo, kepha labo abahlela ukuzivoxavoxa okude ezindaweni ezimbi bangathatha ubhanana noma i-Apple.

9. Ukudla ngaphambi kokuhamba noma cha?

Isidlo kumele singabi ngaphezu kwehora ngaphambi kokuqeqeshwa. Ngoba ukuhamba kungumsebenzi we-cardio, ngaphambi nje kokunconywa ukuthi udle ukuze ungazizwa ungakhululekile futhi usinda ngesikhathi sokuzivocavoca.

10. Ngingakwazi ukusebenzisa izigxobo zokushushuluza ekuhambeni kweNordic?

Izigxobo ze-ski azinconywa ngokuyisisekelo, ngoba azakhelwanga izinhlobo eziningi zezwe, futhi ukuhamba nazo kuzobe kungakhululekile.

11. Ngabe ngidinga ukufudumala nokuzinweba?

Njengaphambi kwanoma yikuphi ukuzivocavoca, kungenzeka ukwenza ukuhlangana okuhlangene nangemva kokuzivocavoca - ukunwebeka.

12. Ngingaphuza ngihamba?

Nakanjani kudingeka uphuze ukugwema ukoma, okubangelwa i-cardio ende.

13. Yini okufanele uyenze uma ugwazwe ohlangothini ngenkathi uhamba?

Ngobuhlungu bokugwazwa, udinga ukwehlisa ijubane noma ukuyeka ngokuphelele. Okulandelayo udinga ukwenza ukuphefumula okujulile okumbalwa bese uqhubeka nokuzivocavoca umzimba ngemuva kokuphela kobuhlungu ngokuphelele.

14. Kungenzeka yini ukuthi ume lapho ukhathele.

Uma ukukhathala kukwenza kube nzima ukuqhubeka, khona-ke ungama isikhashana bese uqhubeka nokuhamba kancane.

15. Yini imvamisa efanelekile yokuhamba kweNordic?

Ochwepheshe bancoma ukwenza okungenani kathathu ngesonto imizuzu engama-45-60 ngosuku.

16. Yiminyaka emingaki yezinduku zokuhamba?

Umkhawulo weminyaka Ukuhamba kwe-Nordic akukwenzi.

17. Ungabhekana kanjani nobuhlungu bemisipha ngemuva kokuhamba?

Ubuhlungu emisipheni futhi busiza ukwelula, ukugeza okushisayo nokubhucungwa. Ngokomthetho kungenzeka ukuthi ungathathi isenzo esikhethekile ngemuva kwezinsuku eziyi-3-4 ubuhlungu bemisipha buyaphela.

Ukuhamba kweNordic kwaduma kakhulu phakathi kwayo yonke iminyaka namaqembu. Uletha abantu ndawonye kangcono kunanoma yimuphi omunye umsebenzi womzimba futhi akuvumela ukuthi uhlanganyele wonke umuntu, ngoba akukho ukuphikisana.

Namuhla ukuhamba ngeNordic kuyindlela enhle yokuthola ukuma, ukuhlangana nabantu abanomqondo ofanayo, futhi uthole ukukhokhiswa okukhulu kwenjabulo, ithemba namandla.

Bona futhi:

shiya impendulo