Kafukufuku amatsimikizira kuyenda kwa Nordic kuyenda
Kuyenda ndi mitengo yoyenda kapena mitengo yokhotakhota kungakupangitseni kutentha makilogalamu ambiri pamene simukumva kuti mukuwonjezeka. Mungasangalale ndi ubwino wochita masewero olimbitsa thupi popanda kufunika kwachangu.
Mitengo yoyendayenda imagwira ntchito pamtunda wanu pomwe kuyenda nthawi zonse sikutanthauza. Izi zimapangitsa kuyaka pafupifupi 20 peresenti ya calories pa mtunda womwewo kapena nthawi yomwe mumagwiritsa ntchito kuyenda.
Mizati imapanga bata pamsewu wamphepete kapena osagwirizana komanso oyendayenda omwe sakhala ndi chidaliro kapena amakhala ndi mavuto mu malo aliwonse. Phunzirani momwe mapinduwa atsimikiziridwa ndi kafukufuku.
Mitengo Yoyendayenda Imatentha Zakudya Zambiri Kuyenda Kwambiri Nthawi Zonse
Kugwiritsa ntchito mitengo yoyenda kumapangitsa kuti muyambe kuwonjezera ma calories ndikupatsanso mtima ndi mapapo anu ntchito yambiri kusiyana ndi kuyenda mofulumira mofanana popanda kuyenda mitengo. Kusiyana kuli pafupi calorie imodzi pokha pa miniti.
Phunziro la 2018 linafanizira anthu oyendayenda omwe ankagwiritsa ntchito mitengo ndi njira zinayi zosiyana. Izi zikuphatikizapo njira ya Nordic kuyenda komanso njira yofanana ndi njira ya Exerstrider ndi njira yofanana ndi kugwiritsa ntchito njira zamatenda ndi zochita zofooketsa. Njira iliyonseyi inayambitsa kugwiritsa ntchito mpweya wambiri komanso kukweza mtima. Kuyenda kwa Nordic kunalimbikitsa kwambiri, ndi kuthamanga kwa mtima kunapangitsa kuti 23 azigonjetsa patsiku poyerekeza ndi kuyenda nthawi zonse.
Ntchito ya oxygen inakwera 37 peresenti ndipo mlingo wa kupuma unakula kwambiri.
Vuto limodzi ndi kuyenda kwa Nordic ndikuti kumafunika kuchita kachitidwe kuti aphunzire njirayo ndi kupeza phindu lonse. Phunziroli linali lolimbikitsa chifukwa kugwiritsa ntchito mitengoyi kunali njira zochepa zomwe zinalipobe phindu poyerekeza ndi kuyenda popanda mitengo.
Limbikitsani Ntchito Yanu Yophunzira Musaganize Kwambiri
Phindu lina la kugwiritsa ntchito mitengo yoyenda ndikuti maphunziro akusonyeza kuti mukuyesetsa mphamvu zambiri popanda kumva kuti mukuchita. Mukhoza kuyendayenda nthawi kapena mtunda wanu paulendo wanu wopambana pamene mukupeza bwino. Izi zikhoza kukuthandizani kuti muwonjezere kuyenda kwanu mwachizoloŵezi kuchokera ku kuwala kwambiri mpaka kukulingalira bwino , komwe kumapangitsa thupi kukhala ndi thanzi labwino komanso kumapindulitsa kwambiri pochepetsa zoopsa zaumoyo. Kaya simukufuna kuyenda mofulumira kapena simungathe kuchita bwino, ichi ndi phindu lalikulu.
Mitengo yoyenda ndi yoyenera kwa mibadwo yonse, kuphatikizapo okalamba . Kupenda kafukufuku omwe anapeza phindu la okalamba kumaphatikizapo kulimbitsa mphamvu yowonjezereka, kulingalira, kusinthasintha, mphamvu ya minofu, ndi khalidwe la moyo.
Kuyenda kwa Nordic kumapangidwira njira zakutchire zakutchire ndipo poyamba kunagwiritsidwa ntchito ngati njira yophunzitsira anthu ku masewerawo. Ku America, njira yotchedwa Exerstriding inakhazikitsidwa ndi Tom Rutlin kuti apindule ndi zochitika za kuyenda. Kugwiritsira ntchito mitengo yokhotakhota kuti ikhale yotetezeka pa misewu yakhala yowonjezera, ngakhale kuti sizolowereka kuti masewera olimbitsa thupi ayende mitengo yomwe imagwiritsidwa ntchito m'misewu ku US
Zida Zoyenera Ziyenera
Kukonzekera njira za Nordic kuyenda ndi maphunziro abwino zimapindula bwino ndi zipangizo zopangidwa makamaka ku Nordic kuyenda.
Mitengoyi imakhala ndi magalasi omwe amakulolani kuti mutulutse phokoso kumapeto kwa msanawo ndikubwezeretsanso m'manja mwanu. Kupalasa mitengo kungakhale ndi zingwe koma alibe galasi. Mitengo yoyenda imapangidwa kukhala yowala komanso yokhazikika. Nkhono ya mtengoyo ndi yopangidwa ndi ergonomically. Mitengo imakhala ndi nsonga zazitsulo zazitali kwambiri komanso mphira wa mphira womwe umagwiritsidwa ntchito pamsewu ndi njira zowongoka.
Mawu Ochokera
Kugwiritsira ntchito mitengo yokhoza kukuthandizani kuti mupeze masewera olimbitsa thupi paulendo woyenda womwewo. Mudzapindula kwambiri mukaphunzira njira yolondola. Komabe, ngakhale mutakhala kuti simukulidziwa bwino, mudzakhala mukuwonjezerapo zowonjezera kuti mukuyenda bwino.
> Zotsatira:
> Bullo V, Gobbo S, Vendramin B, et al. Kuyenda kwa Nordic Kungaphatikizidwe muzolemba zolembera kuti ukhale ndi mphamvu, mphamvu ndi umoyo wa moyo kwa okalamba: Kukonzekera Mwadongosolo ndi Kusanthula Meta. Kafukufuku Wokonzanso . 2017. do: 10.1089 / rej.2017.1921.
> Wofesa A, Zerbini L, Reggiani C, et al. Mayankho a Zachilengedwe ndi Maganizo ku Nordic Akuyenda Pansi M'mapiri Okhazikika. International Journal of Environmental Research ndi Health Public . 2017; 14 (10): 1235. do: 10.3390 / ijerph14101235.
> Pellegrini B, Peyré-Tartaruga LA, Zoppirolli C, et al. Mapulogalamu Amagetsi Amagetsi mu Nordic Walking: Kuyerekezera ndi Kuyenda Kwambiri. Kupatsa & Kutumiza . 2017; 51: 234-238. lembani: 10.1016 / j.gaitpost.2016.10.010.
> Pellegrini B, Boccia G, Zoppirolli C, et al. Mayankho a Muscular ndi Metabolic ku Njira Zina Zosiyanasiyana za Kuyenda, Pamene Matters Matanthauzo. Di Giminiani R, ed. PLoS ONE . 2018; 13 (4): e0195438. lembani: 10.1371 / magazini.pone.0195438.
> Tschentscher M, et al. Ubwino Wathanzi wa Kuyenda Kwa Nordic. Magazini ya American Medical Prevention Medicine. January 2013. Voliyumu 44, Issue 1, 76 - 84.