Kukonzekera kupita kutali mu marathon ndi ofanana ndi othamanga, skiers ndi Nordic Walkers . Njira, zipangizo zamakono, mtunda wautali wautali , kuyendayenda, ntchito yofulumira / kuthamanga, zakudya ndi mavitamini ndizofunikira kwambiri pakukonzekera ndi kukonzekera.
Nordic Walking Marathons
Zingakhale zovuta kupeza mpikisano umene sungoyenda kokha komanso umalola miyendo yopita .
Njira imodzi yowonjezerapo ndi Marathon a Portland ku Oregon ali ndi gulu la Nordic Walking komanso malire a nthawi yoyenda. Timayenda! Marathon, Half & 50K ku Minnesota ali ndi gulu la Nordic Walking. Ngati mutasankha zochitika zosiyana-siyana, yang'anani ndi malamulo ndi oyang'anira mpikisano kuti zitsimikiziranso kuti kuyenda pamalo amaloledwa.
Nordic Walking Basics
Kuchokera pa mpikisano waumwini kutenga nawo mbali ndi kuphunzitsa oyendetsa nordic, ine ndapanga njira yophunzitsira ya Nordic Walking yomwe imayendetsedwa ndi zipangizo zogwiritsa ntchito, zogulira komanso zodalirika. Zotsatirazi ndizowonjezera mwamsanga ku US Nordic Walking Technique.
Kumbukirani zowonjezera - zong'anizani, zala zanu zamasulidwa ndi zosasunthika, zibowo zidzasungunuka pang'ono ndipo MUSADZAMAla mitengoyo kutsogolo kwa phazi loyendetsa! Chitsulo chilichonse chazitsamba chimatenga chomera. Mphungu ya kumanzere imamera mogwirizana ndi mapazi a kumanja.
Kuyenda Kumodzi kwa Nordic 1
Zimatentha pafupifupi ma calories 20 kuposa kuyenda nthawi zonse .
Anthu ambiri a ku America amakonda Nordic Walking pa Level 1 kuyenda mofulumira ndi mitengoyo pang'onopang'ono pang'onopang'ono pamene iwo amapindula ndi kugwiritsa ntchito mitengo yoyenera kutalika. Mitengo yokhotakhota imatithandiza kuti tiyende mozungulira pang'onopang'ono - kuyendayenda bwinoko ndi chinthu chabwino.
Kuyenda bwino kumeneku kukuphatikizapo ndi kayendedwe ka mtundu wa 4-Galimoto-kayendedwe kazitsulo poyenda ndi mitengo imachepetseratu nkhawa kumapiko, mabondo, m'chiuno ndi kumbuyo. Kuyenda kwa Nordic kumakhala kochepa kwambiri koma komabe kumapereka ntchito yopindulitsa kwambiri - kuwotcha kwambiri calories ndi kugwira ntchito minofu yambiri kuposa kuyenda nthawi zonse.
* Miyendo yeniyeni yangwiro imayika chigoba pa madigiri 90 pamene iwe wapindikizidwa ndi kuima wamtali.
Kuyenda kwa Nordic 2
Zimatentha mpaka 30 zopatsa mphamvu kuposa kuyenda nthawi zonse. Mzere wachiwiri umaphatikizapo kutambasula kwa mkono wonse ndi pang'ono pansi (mitengo ikulumikiza pang'ono). Mofananamo ndi kuyesa kugwedeza dzanja kapena zipsinjo pamene akuuluka pangozi: pitani kutsogolo, gwirani ntchito yachitsulo ndi kubwereranso. Kuwonjezeka kwa mkono wa Mzere 2 kumangowonjezera nthawi yanu yoyendayenda ndi kutalika kwake.
* Palibe kupotoza mu msinkhu wachiwiri ndipo palibe vuto lina kumbuyo kumapeto kwake pochita bwino komanso ndi mitengo yoyenera. Mitengo yomwe ili yochepa kwambiri idzawonjezera nkhawa zosafunika kuzipinda zam'munsi.
Kuyenda kwa Nordic Walking 3
Zimapsereza makina oposa 40 kuposa kuyenda nthawi zonse. Mzere wachitatu umaphatikizapo kutambasula kwamphamvu kwa msinkhu wa 2 komanso mphamvu yowonjezera kupyolera chidendene cha dzanja kupita ku nsapato za Nordic Walking - kuchokera ku chomera cha pulasitiki kupita kumapiko.
Kumbukirani kusungitsa zala zanu ndikumasuka - palibe mzere wonyezimira wamtengo wapatali ndipo palibe chigamulo cha imfa.
Mzere wachitatu umafuna kugwiritsa ntchito mitengo yeniyeni ya Nordic Walking yokhala ndi mipando yosalala yopanda kanthu . Mitengo yokhala ndi zovala zachikale kapena zosavuta sizimakhala zabwino komanso zothandiza. Skiers amadziwa chinsinsi cha zodabwitsa izi zatsopano ndipo onse okwera Olympic amagwiritsa ntchito kachipangizo kameneka kansalu kamene kamangothamanga kwambiri, chitonthozo ndi physics yabwino.
Zomwe zimapangitsa kuti Nordic Walking ndizomwe ziribe kanthu ngakhale kuti timaphunzitsa chiyani, timapindula nthawi zonse kuti tizitha kumbuyo bwino (kumbuyo kwa biomechanically) malinga ndi momwe timagwiritsira ntchito timitengo ting'onoting'ono komanso njira zabwino ndikuzisunga.
Mitengo ya Nordic Yoyenda Mtsinje
Zida zoyendayenda za Nordic zomwe ziri zotetezeka, zodalirika komanso kukula bwino ndizofunikira kwa Nordic Walkers. Izi zinati, ubwino wa Nordic Walking wakhala wopindula pang'ono ndi anthu akuyenda ndi timitengo tiwiri, ogwira nsonga ziwiri komanso ngakhale ndodo ziwiri - osataya! Ubwino wa Nordic Walking ukhoza kupindula pang'onopang'ono ndi chipangizo chilichonse kapena pulogalamu iliyonse .
Malingaliro anga oti ndiwatsatire si anga okha, komanso amathandizidwa ndi akatswiri ku Scandinavia - Nordic Capital ya World - osati ndi wopanga aliyense.
Malangizo a Mpira:
Mitengo yomwe imadza ndi pulasitiki yopyapyala "maulendo oyendayenda" siwo enieni a Nordic Walking Poles ndipo nsongazi sizinapangidwe kuyenda. Pali mitundu iwiri ya nsonga zamapiri pamsika - zothandizira pazomwe zili pansipa komanso nsonga zofanana ndi boot. Malingaliro apansiwa ndi ololedwa pa tsiku la marathon. Zimakhala zowala ndipo zimakhudza kusambira. Nsonga zojambulidwa ndi boot zimatenga nthawi yayitali, zimakhala zolemetsa ndipo mwatsoka zimakhudza kulemera kwake kwa mitengoyo.
Mitambo ya Nordic Walking
Chowonadi pa mitengo ya Nordic Walking ndi yosavuta komanso yothandizidwa ndi anthu zikwi zambiri omwe adagwira nawo m'mipatala yanga ya Nordic Walking - anthu omwe amasankha matabwa omwe amakhala osatha pazitsulo zosasinthika ndi mitengoyo. palibe zopanda.
Adjustable kapena Single Piece Poles
Sindinayambe ndawona dziko lamtunda kapena skier kutsika kugwiritsa ntchito mitengo yosavuta mu mpikisano - iwo ndi olemera kwambiri, ali ndi phokoso lolemera, amawombera phokoso lamakono ndipo ali ndi zida zapulasitiki muzitsulo zopindika zomwe zimapereka ' T otsiriza. Miyeso yosinthika sizowonongeka komanso sindingagulitse mitengo yowonongeka kwa okalamba!
Kwa oyendetsa ndege ndi oyendayenda kwambiri ndikugulitsa mtengo wotsika mtengo pa webusaiti yanga, koma osakhala oyendetsa ndege kapena oyendayenda kwambiri amawalamula molakwika ndikuwawuza moona mtima kuti mitengo yonyamulira pa ½ mtengo ndi yotetezeka komanso yodalirika. SWIX ndi Leki amapanga matabwa abwino osinthika, koma sindiwawalimbikitsa iwo okalamba, ntchito ya tsiku ndi tsiku kapena marathon. Fufuzani mitengo yowonongeka ndi ogwiritsa ntchito ndipo onetsetsani kuti mukuyenera kulondola.
Aluminium vs. Mafuta
The manufactures angakhulupirire kuti Carbon Poles amapatsa chisamaliro chododometsa, kulemera kwa kulemera kwake ndi zina. Zoona zake n'zakuti poyesa khungu, n'zosatheka kufotokoza kusiyana pakati pa mitengo ya aluminiyamu imodzi ndi timitengo tating'ono ta carbon. Komabe, pali kusiyana kwakukulu pakati pa mitengo iwiri ndi matabwa osinthika - zosinthika zimakhala zolemera kwambiri, phokoso, phokoso, nthawi zina zimagwa mosayembekezereka ndipo zimakhala zolemera. Anthu okwera masewerawa amafuna mitengo ya carbon ndi kulipira ndalama zokwana madola 350 pa pepala la aang'ono. Kwa Nordic Kuyenda nkhani yolemera si chinthu chachikulu. Kampani yotchuka imakupatsani chisankho pakati pa aluminiyumu ndi mitengo ya carbon, koma sizingakupatseni mankhwala ambiri kuti ndikugulitseni mitengo yamtengo wapatali ya carbon.
Ngati kampaniyo sakupatsani zosankha muyenera kusamala. Kwachizoloŵezi cha Nordic Kuyenda miyala yapamwamba ya aluminum yowonjezera yowonjezera.
Maseŵera a Nordic Akuyenda
Nsapato zanga zomwe ndimakonda ku coaching ndi Nordic Walking ndi New Balance Trail Running Shoe. Nsapato zapafupi kwambiri zimayendetsa mapazi anga bwino - musaganize kuti $ 100 + ndizo nsapato zabwino kwambiri kwa inu. Pezani chitsanzo chomwe chikugwirizana ndi mapazi anu! Valani nsapato zomwe ziri bwino komanso kuti mumadalira kupita kutali.
SINDIKUTHANDIZANI kuvala masewera olimbitsa thupi mumtunda wanu woyamba wa Nordic Walking Marathon. Mu marathon otsiriza makumi awiri ndi awiri omwe ndinathamanga ine ndinali kuvala nsapato zanga, ndinayamba kutenga zonse ndikuswa nyimbo. Ndinasankha kuthandizidwa ndi chitonthozo ndipo zosankha zanga zinachepetsa kuvulazidwa ndi kuchepetseratu kupanikizika kwa nsapato, mawondo, mchiuno ndi kumbuyo - nkhaŵa chifukwa maphunziro anga a mileage anali pafupifupi 50% mwa zomwe zimalimbikitsa.
Onetsetsani kuti mugwiritse ntchito nsapato zabwino zomwe zasweka - musayese marathon pa chinthu chomwe simunayesedwe ndi kuchidalira. Komanso, ngati muli ndi mazana ochuluka maulendo pa nsapato zomwe mumazikonda zingakhale nthawi yoti mutenge mbuyo. Ndimalingaliro abwino kusinthitsa nsapato komanso nthawi zonse kumbuyo.
Nordic Walking Gloves
Mitengo Yoyendayenda Yeniyeni ya Nordic imabwera ndi mipando yabwino kwambiri yomwe ili ngati galasi yopanda kanthu. Simusowa kapena mukufuna magolovesi apadera ngati mukugwiritsa ntchito mitengo yeniyeni ya Nordic Walking. M'miyezi yozizira, makoswe amasintha kuti apange malo owonjezera a mitsempha kapena magolovesi komanso chifukwa magolovesi a Nordic ndi opanda chofufumitsa, sangakhale abwino koposa.
Nordic Walking Marathon Pulogalamu Yophunzitsa
Long Slow Distance (LSD): Maziko a masewera olimbikitsa onse ndi LSD - kutalika kwake. Ngati mukuyang'ana pa marathon, onetsetsani kuti pang'onopang'ono mumangire makilomita anu ndipo onetsetsani kuti muponyera m'masiku osachepera kwambiri omwe mumakhala nawo komanso nthawi yowonongeka kamodzi kanthawi.
Chonde dziwani kuti pali zochepa zimene mungachite sabata kapena ziwiri musanayambe "ulendo wopita" pa marathon.
Maziko amayenera kukhala masabata omwe adakonzedweratu pasadakhale. Pansipa pali mapu a misewu khumi ndi awiri ophweka omwe amamanga makilomita anu, osakugwetsani pansi:
Mon - 3-4 miles
Mayi - 3-4 miles
Wed - 3-4 miles
Lachinayi - 3-4 miles
Lachisanu - 1-2 makilomita
Sat - 5-6 miles
Sun - njinga, kusambira, kuthamanga
Mon - mamita 5-6
Mayi - 5-6 miles
Wed - 3-4 miles
Pao - 5-6 miles
Fri - 1-2 makilomita
Sat - 7-8 miles
Sun - njinga, kusambira, kuthamanga
Mon - 3-4 miles
Mayi - 3-4 miles
Wed - 5-6 miles
Lachinayi - 3-4 miles
Lachisanu - 1-2 makilomita
Sat - 5-6 miles
Sun - njinga, kusambira, kuthamanga
Mon - mamita 5-6
Mayi - 5-6 miles
Wed - 3-4 miles
Pao - 5-6 miles
Fri - 1-2 makilomita
Sat - 7-8 miles
Sun - njinga, kusambira, kuthamanga
Mon - mamita 5-6
Mayi - 5-6 miles
Wed - 5-6 miles
Lachinayi - 3-4 miles
Fri - 5-6 mailosi
Sat - 5-6 miles
Sun - njinga, kusambira, kuthamanga
Mon - mamita 5-6
Mayi - 5-6 miles
Wed - 5-6 miles
Pao - 9-10 miles
Lachisanu - makilomita 5-6
Sat - 5-6 miles
Sun - njinga, kusambira, kuthamanga
Mon - mamita 5-6
Mayi - 5-6 miles
Wed - 5-6 miles
Lachitatu - 10-15 miles
Fri - 3-4 miles
Sat - 5-6 miles
Sun - njinga, kusambira, kuthamanga
Mon - mamita 5-6
Mayi - 5-6 miles
Wed - 3-4 miles
Pao - 5-6 miles
Fri - 1-2 makilomita
Sat - 7-8 miles
Dzuwa - kuthamanga, njinga, kusambira
Mon - mamita 5-6
Mayi - 5-6 miles
Wed - 5-6 miles
Lachinayi - 3-4 miles
Fri - 5-6 mailosi
Sat - 5-6 miles
Dzuwa - kuthamanga, njinga, kusambira
Mon - 3-4 miles
Mayi - 3-4 miles
Wed - 3-4 miles
Lachinayi - 3-4 miles
Fri - 1-2 makilomita
Sat - Marathon
Tawonani kuchokera kwa Wendy Bumgardner: Pete Edwards adapanga ndondomekoyi chifukwa Nordic Walking ndizochita masewera olimbitsa thupi kusiyana ndi kuyenda nthawi zonse. Kuti ndiyambe kuyenda, ndikupatseni maphunziro omaliza a masabata asanu ndi atatu osati maphunziro awa sabata khumi, ndikugwira ntchito mpaka masiku khumi ndi awiri mpaka 18. Onani ndandanda yanga:
19 Mlungu Womaliza Maphunziro a Marathon
Pacing
Malingana ndi momwe mukukhalira ndikukonzekera Nordic Walking Marathon, mungafunike kulingalira kuwonjezera magawo ena okhudzana ndi zochitika zanu. Mwachitsanzo, munthu wothamanga angakumane ndi mpikisano wamakilomita asanu ndi awiri pa mpikisano wake, koma amaphunzitsanso mphindi zisanu ndi zitatu mphambu imodzi.
Tikulimbikitsidwa kuchita masentimita angapo kapena kuzungulira ntchito "kuyendayenda" kuti tiwone zoyesayesa zofunikira ndikugwirizanitsa zofunikira kuti tikhalebe ndi cholinga choyendetsa makilomita 7. Zokambirana izi sizomwe zikutuluka kapena Zomwe Zidzakhalapo, zofulumira pang'ono kusiyana ndi kuyenda kwa Nordic kuyenda. Gwiritsani ntchito maulendo 3 mpaka 4 kubwereza kapena 3-4 nthawi kuzungulira phokoso pang'onopang'ono mofulumira ndi kupuma pang'ono.
Ngati Nordic Walk pamtunda wa mailosi khumi mungafune kuwombera makilomita 9 panthawi yomwe mukuyenda.
Kuthamanga / Kuthamanga Ntchito
Ntchito zofulumira ndi ntchito yothamanga ndi njira yabwino yothandizira kudumpha kuyambitsa kagayidwe kameneka.
Chonde dziwani kuti kuthamanga kwambiri si chinthu chabwino. Cholinga ndikuti thupi lizolowere kuthamangira ndikupanga mgwirizano womwe ukuyenda nawo. Ngati mukuwongolera njira yanu mofulumizitsa mawonekedwe anu ndi njira zanu zidzakhala zogwira mtima kwambiri payendedwe lanu lachilengedwe la Nordic Walking.
Nthaŵi zina amalimbikitsidwa kufika kumapeto kwa ntchito yopangira masewera kuti muponyedwe m'mabwalo angapo a maekala kapena apo ndikukhazikitsanso muyendedwe lanu. Ngakhale kuthamanga ndi ntchito yabwino yopota polumikiza pakati pa 50-100 ndi ntchito yothandiza kwambiri. Mphamvu yanu yokhala ndi mawonekedwe abwino pamapakati a midzi 50-100 adzapindula pa marathon.
Wokonzeka Kuyamba?
Monga ndi pulogalamu iliyonse yothandizira, onetsetsani kuti mwaonana ndi dokotala wanu poyamba.
Zabwino zonse! Ndikuyembekeza kuti izi zikuthandizani kukhazikitsa mbiri yanu pa Nordic Walking 5K kapena Full Marathon. Khalani omasuka ndipo mukhale ndi FUN Nordic Walking!
Pete Edwards adapanga dongosolo la American Nordic Walking System kuti apereke malangizo kwa mibadwo yonse ndi magulu olimbitsa thupi kuphatikizapo anthu omwe ali ndi vuto. Webusaiti yake, Skiwalking.com, ili ndi mitengo ya Nordic Walking ndi mavidiyo ophunzitsa.