Kuchita masewera olimbitsa thupi ndi kuyenda kwa Nordic

Kuyenda Ndi Mitengo

Kodi mungatani kuti muyambe kuyenda bwino popanda kugwira ntchito ngati mukugwiritsa ntchito mphamvu zina? Kodi mungatani kuti muthane ndi mavuto omwe anthu ambiri amavutika nawo pogwira ntchito ku madesiki ndi makompyuta? Ponseponse ku Ulaya, anthu mamiliyoni ambiri atenga kuyenda ku Nordic kuti awapatseko ntchito yabwino ndi kumasula khosi lawo ndi mapewa.

Nordic Walking ndi chiyani?

Kuyenda kwa Nordic kumagwiritsa ntchito mitengo iwiri yokonzekera kugwiritsira ntchito thupi lapamwamba pamene ikuyenda.

Mofanana ndi kuuluka kwa mtunda wa pamtunda, mitengoyo imagwiritsidwa ntchito ndi manja kuti agwirizane ndi magawo omwe munthu amatenga.

Kodi Ndibwino Bwanji Kuposa Kuyenda?

Kuti mukhale ndi moyo wabwino koma wosavuta kuwonetseratu mtima, kuyenda kwa nordic kumawonjezera kuchuluka kwa mtima wanu popanda kuwonjezera mlingo wanu wochita khama . Mukupeza bwino popanda kumverera ngati mukugwira ntchito zovuta. Pamene mutha kupeza zotsatira zofanana za mtima mwa kuyenda mofulumira, pali anthu ambiri omwe safuna kuyenda mofulumira kapena sangayende mofulumira.

Zochitika Pathupi Pamwamba

Kuyenda kwa Nordic kumagwira ntchito mikono, mapewa ndi chapachifuwa ndi mitsempha ya kumbuyo kupyolera mukuyenda bwino, kutambasula ndi kuchepetsa minofu yomwe nthawi zambiri imakhala yolimba. Cholingacho chimagonjetsa kutsogolo komwe anthu ambiri amagwira pamene akugwira ntchito ku madesiki, makompyuta, kuwerenga kapena kuonera TV. Anthu ambiri amasonyeza nkhawa mwa kuumitsa khosi lawo ndi minofu. Kuyenda kwa Nordic kumamasula mfundozo.

Kukhazikika ndi Kuthazikika

Pamwamba pamtunda, mitengoyi imapereka chidziwitso chokwanira kwa oyendayenda amene ali ndi vuto la bondo kapena la mwendo. Kugwiritsira ntchito bwino mitengo ndi mkono wothandizira kumawathandiza kukhala ndi moyo wabwino . Anthu omwe adasiya kuyenda chifukwa cha chisangalalo amapeza kuti akhoza kuyenda bwino ndi mitengoyo. Kwa misewu yachilengedwe, mitengoyo imapereka mtendere kwa oyendayenda mofanana ndi ndodo .

Njira Yoyendayenda ya Nordic - Kugwiritsa Ntchito Mitambo Yowenda Ku Nordic

Njira ya Nordic Walking ndi njira yokhayo yowonjezeretsa kuthamanga kwachida poyenda. Mizati imakhalabe kumbuyo kwa thupi ndikulozera mozungulira kumbuyo nthawi zonse.

• Amapewa amakhala omasuka komanso otsika.
• Mitengo imakhala pafupi ndi thupi.
• Manja amatsegulidwa pang'ono kuti alola mitengoyo kuti ipite patsogolo - mitengoyo siinagwedezeke koma ikulumphira kuchoka ku nsalu za manja.
• Phazi lotsogolera likugwera pansi.
• Dzanja lotsutsana likusuntha kupita kumalo okwera.
• Mbali yotsutsana imagunda pansi ndi chidendene cha phazi linalake.
• Mizati ikukhalabe ikuyimira kumbuyo, sichili patsogolo pa thupi.
• Gwiritsani ntchito phokosolo mobwerezabwereza, mkono ukuwongolera kuti apange mzere wopitilira ndi mkono wonse, kutsegula dzanja kumapeto kwa mkono.
• Phazi limapitirira kudutsa phazi kuti lidumphire ndi chala. Izi zimatalikitsanso mbuyo mwa thupi, ndikupindula kwambiri.
• Kuyenda kwa mkono kumasuka komanso kumasuka.

Kusunga manja kumasuka ndi kusunga matabwa kumbuyo kwa thupi ndizofunikira pa njira yoyenera. Anthu ambiri amagwiritsa ntchito njira zolakwika , kubzala mitengoyo kutsogolo kwa thupi ndikugwedeza m'litali kwambiri.

Makhalidwe a Mitambo ya Nordic Walking

Ochita masewera ndi asilikali ku Finland akhala akugwiritsa ntchito mitengo yoyenda panthawi ya chilimwe ndikuyenda bwino kwazaka zambiri. Mitundu yambiri ya miyendo ya nordic yomwe ili pamsika kuti igwiritsidwe ntchito mu njira zoyendayenda. Ali ndi njira zosiyanasiyana.

• Kunenepa : Matabwa ena ndi olemera kwambiri, ena ndi owala kwambiri. Kawirikawiri, mitengo yowonongeka kapena machitidwe a kasupe amawonjezera kulemera kwa mitengoyo.
• Zida : aluminium ndi carbon fiber. Zomwe zimayesedwa zimapangidwa kuti zikhale zapamwamba kwambiri, kuti zitheke, kulemera kwake.
• Kujambula pamasom'pamaso, kusinthika kapena kukwanira : Kutalika kwa mtengo ndi kofunikira kwambiri kuti athe kugwiritsa ntchito njira yoyenera. Mtengo wautali nthawi zambiri umakhala wochepetsetsa kwambiri, ndipo ngakhale pamtunda simukufunikira kusintha msinkhu wamatabwa. Koma kwa iwo omwe akufuna kugawana mitengoyo kapena akufuna kuitenga mosavuta, mitengo yonyamulira ndi yabwino. Yang'anani pulogalamu yabwino yokonza njira yomwe imakhala yosavuta kusintha koma imatsutsa kumasula mwangozi.

• Zingwe za manja ndi magolovesi : Malo abwino ogwiritsira ntchito magetsi ndi ofunikira kuti athe kugwiritsa ntchito ndondomeko zoyendayenda. Galasi iyenerane bwino osati chifukwa cha chafing. Majekesiwa amawongolera nthawi zonse, fufuzani zitsanzo zamakono. Kwa makina ena, mungathe kuika magolovesi m'malo atsopano.
• Majekeseni / Zovala Zokonzedwa : Zipangizo zoyendetsera Leki nordic zimakhala zosavuta kugwiritsa ntchito njira yotulutsira kuti muthe kuchotsa dzanja lanu mofulumira ndi mapulogalamu a piritsi, ndipo mwamsanga muwagulitsenso ku mitengoyo. Izi ndi zothandiza kwambiri kuti zipinda zam'nyumba zileke, ndi zina zotero.
• Gogoda : Ndi njira yopita ku nordic, woyendayenda sasowa kuti agwire phokoso konse, amayenda kudzera pamwamba. Koyendayenda yeniyeni yosavomerezeka imakhala yosasunthika pansi pamanja, chifukwa izi zimalepheretsa kumasula kumbuyo kwa nsanja iliyonse. Kuwongolera pansi kumagwiritsidwa ntchito pamitengo yopitilira komwe munthu wokhotakhota angawathandize. Kuwongolera kwa Nordic kumagwirizanitsa ndi kupapatiza.
• Zokuthandizani : Malangizo a mphutsi za misewu yachilengedwe, nsonga za mphira za pamsewu kapena kuyenda mumsewu. Malangizo a mphira ayenera kukhala otetezeka mokwanira kuti apitirizebe, koma mosavuta kuchotsa pamene mukufuna kugwiritsa ntchito nsonga yachitsulo.
• Zitsime kapena machitidwe ena okhwima : Zinthu izi ndizofunikira kwambiri pamitengo, koma zimapezeka pazinthu zina zopangidwa ndi nordic.

Dothi lopepuka, lolimba kwambiri la kutalika kwake ndi ergonomic grip ndi mpweya wabwino kwambiri wamagetsi ndi abwino.

• Musanagule Mitengo Yoyenda
• Kusankha Kwambiri kwa Nkhalango Zowendayenda ndi Nordic Walking Poles

Momwe Ntchito Yoyendayenda Yaku Nordic ndi Kubwezeretsa Thupi Lalikulu

Oyendayenda amagwiritsa ntchito njira zosiyanasiyana ndi zipangizo zowonjezerapo kuti athe kuwonjezera thupi lawo pamtunda wawo. Kuwongolera mkono kumanja kungathandize kupweteka kwa khosi ndi kupweteka pamene mukukweza minofu yam'mwamba. Anthu ochita masewera olimbitsa thupi amagwiritsira ntchito manja awo mogwira mtima kuti apange thupi lomaliza.

Thupi lonse ndi gawo limodzi: Thupi: Mitambo ya Nordic yowonjezerapo kuwonjezera pa thupi lopangidwira thupi, mabala, pecs, triceps ndi mimba. Mwa kuwonjezera thupi lakumwamba, kuyatsa kwa calorie kwawonjezeka mpaka 40 peresenti komabe palibe kuwonjezeka kwa momwe woyenda amayendera kuti akuchita. Otsatira a Nordic amatenga "thupi lonse" kugwira ntchito popanda kumva ngati akugwira ntchito zovuta kuposa kungoyenda chabe.

Kuthanizani Mphepete Yamphepete ndi Magulu: Pogwiritsa ntchito njira yolondola ya Nordic kuyenda ndi mapewa omasuka, kusunga matabwa kumbuyo kwa thupi ndi kugwiritsa ntchito kayendedwe kotheratu, woyendanso amamasula kupsyinjika kumene kumachitika pamapewa ndi m'khosi. Kutenga mikono ndi mapewa kudutsa muyendo wonse mu kuyenda kwa mphindi makumi atatu ndikutsutsana kwakukulu kwa anthu ambiri omwe amachita pa desks ndi makompyuta.

Kusiya Zolemera Pakhomo: Akatswiri Opanga Opaleshoni samalimbikitsa kuyenda ndi zida zankhondo, ndiyo njira yowonjezera yowonjezeretsa zochitika zapansi pa thupi. Zolemera zankhondo zimayambitsa zovuta zachilendo pamagulu, makamaka pa kutalika kwa kuyenda koyenerera kwa theka la ora mpaka maola awiri.

Kodi Lingagwire Ntchito Popanda Mitengo? Oyenda amatha kukhala ndi zotsatira zofanana za thupi pogwiritsira ntchito njira yoyenera yopitiliza kuthamanga. Komabe, izo zingakhale zovuta kukwaniritsa popanda kuphunzitsa. Pamsonkhano wolembedwa ndi wophunzitsi wotchuka Martin Rudow, ophunzira onse amayenera kugwira ntchito kuti athandizidwe bwino. Kutsegula mapewa, kuikapo mtima pa kuyendetsa mikono ndi kuwafikitsa patsogolo kapena kupambana kunali zolinga zazikulu. Oyendayenda pogwiritsa ntchito mitengoyi akhoza kugwa m'machitidwe omwewo osauka ngati atabzala mitengoyo patsogolo kwambiri osati chidendene cha mapazi awo otsogolera.

Nordic Walking Cardio ndi Fat Burning Workout

Kuyenda kwa Nordic kumawotcha kwambiri ma calories ndipo kumapangitsa kuti mafuta opitirira mafuta azitha kufika 40 peresenti. Oyenda ambiri adzawonjezera kupuma kwawo mwa magawo 10 mpaka 20 peresenti

Maphunziro Amtima Wapamwamba Koma Kutsika Kwambiri

Akatswiri oyendayenda anaitanidwa ku Vuokatti Sports Center ku Finland. Kuyendayenda mofulumira pamtunda wopalasa ndi mitengo yopanda ndi nordic, mizatiyo inakweza mtengo wa mtima ndi 10 bpm pa liwiro lomwelo. Ena adanena kuti kuyenda kumamveka mosavuta ndi mitengoyo kusiyana ndi, koma mitima yawo inakula.

Anthu ambiri olimba thupi samakonda kukhudzidwa okha, komabe ubwino wathanzi umachokera kumalo olimbitsa thupi mopambanitsa m'malo mophweka. Miyendo yopita ku Nordic imakweza kuchuluka kwa mtima mu malo ochepa kwambiri popanda woyendayenda akumverera ngati akugwira ntchito zovuta.

Kuyenda mwakhama kwa Nordic kuli malo oyaka mafuta . Ochita kafukufuku wa Vuokatti adasonyeza kuti mafuta ndi mafuta amagazi ankawotchedwa ndi opanda mitengo. Mafuta owonjezereka kwambiri pogwiritsa ntchito mitengoyo ankawonekera kwambiri ndi mkonzi amene anagwiritsa ntchito njira yoyenera.

Kugwira Ntchito Yabwino pa Nthawi yomweyo

Kugwiritsa ntchito njira yopita mofulumira kapena kukwera masewera ndi njira yabwino yopangira kuyenda kwako. Koma mitengo ya nordic ndi njira ina kwa iwo omwe akuvutika kuyenda mofulumira kapena sakonda kuyenda mofulumira. Pogwiritsa ntchito mitengo yopita ku nordic paulendo wanu wamba woyendayenda, mumapitiriza kuchitapo kanthu popanda kupita mofulumira. Izi ndizonso njira zabwino kwa iwo omwe akuyenda nawo sangathe kupita mofulumira.

> Zotsatira:

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> Willson J, Torry MR, Decker MJ, Kernozek T, Steadman JR. "Zotsatira za kuyenda pamitengo pamakina apansi." Med Sci Sports Exerc. 2001 Jan; 33 (1): 142-7.

> Bohne M, Abendroth-Smith J. "Zotsatira za kuyenda kutsika pang'onopang'ono pogwiritsa ntchito mitengo yopitilira ponyamula kunja." Med Sci Sports Exerc. 2007 Jan; 39 (1): 177-83.

> Porcari JP, Hendrickson TL, Walter PR, Terry L, Walsko G. "Zomwe thupi limayankha kuyenda ndi popanda Mphamvu Zogwiritsa ntchito pazamasewera." Res Q Exerc Sport. 1997 Jun; 68 (2): 161-6.