Onjezerani Chidaliro pa Njira kapena Njira
Mapulaneti ndi mapulaneti amawongolera kuti akulimbikitseni kwambiri. Kaya mukuyenda movutikira misewu yamapiri kapena mukufunikira kukhazikika pamsewu ndi misewu ya paki, mitengo ya mitengo ingakhale yothandiza kwambiri.
Mitengo ingathandize kuthetsa nkhawa m'magulu anu, makamaka pamene mukukwera kapena kutsika. Izi ndi phindu ngati muli ndi osteoarthritis kapena ndinu olemera kwambiri. Anthu omwe ali ndi matenda a Parkinson kapena multiple sclerosis angakhalenso okhazikika poyenda ndi mitengo.
Mudzapindula kwambiri ngati mugwiritsa ntchito mitengo yanu yolondola. Phunzirani momwe mungagwiritsire ntchito mitengoyo, gwiritsani ntchito mkono wakanja ndi kayendedwe ka mwendo, ndipo muzisintha kuti mupite kukwera komanso kutsika. Ndi mitengo, mukumverera kuyenda molimba mtima ndi kuyenda.
Mitengo ya Trekking vs. vs. Nordic Walking Poles
Kupindula kwakukulu kwa mitengo yonyamula nkhumba ndiko kupereka kuwonjezera kwina, komabe cholinga cha mitengo yopita ku Nordic ndi kugwiritsa ntchito njira yomwe imayaka mafuta owonjezera komanso imapereka thupi lopuma. Njira yamtengo wapatali sikutanthauza kuti yowonjezeranso kuwonjezera kapena kutentha kwa kalori. Izi zimapangitsa kuti zikhale zoyenera kugwiritsa ntchito maulendo ataliatali, monga pa Camino de Santiago , kapena kuti mugwiritse ntchito ngati mukusowa bwino ndi kukhazikika komwe mukuyenda. Nazi kusiyana ndi kufanana pakati pa mitundu iwiri ya mitengo:
- Mphepete ndi magolovesi: Mitengo ya mitengo imatha kapena ayi. Ngati atero, kungowaletsa kuti asatuluke m'manja mwanu. Miyendo ya Nordic nthawi zonse imakhala ndi kachipangizo kakang'ono kamene kamasunga mapepala m'manja mwanu ndikukulolani kuti muwamasulire kumbuyo kwanu ndikuwapatsanso m'manja mwanu. Pogwiritsa ntchito mitengo, mutha kuvala magalasi a njinga zamoto ngati mutapeza chidutswa cha dzanja lanu, pamene akulimbikitsana pakati pa thupi ndi thumba.
- Magudubu: Kuwombera minofu nthawi zambiri kumakhala kwakukulu komanso kamangidwe kamene kamapangidwa pamene Nordic kuyenda phokoso ndizochepa komanso zopangidwa mochepa.
- Kutalika kwabwino: Mitengo yonse yothamanga ndi mitengo ya Nordic kuyenda ingasinthidwe m'litali. Zonsezi zimapangidwa ndi aluminium, koma mapangidwe ena apamwamba amapangidwa ndi mpweya wa carbon kapena zipangizo zina.
- Malangizo ndi madengu: Mitundu iwiriyo imakhala ndi nsonga ya carbide yoyenera kumira mu ayezi ndi njira zofewa, mphira wojambulidwa kuti ugwiritse ntchito pa asphalt kapena pamtanda, madengu a chipale chofewa, ndi mchenga / madengu ochapa kuti agwiritse ntchito kuti zitsimezo zisame malo otsika. Kuti mugwiritse ntchito mitengoyi pamtanda, mukhoza kuchotsa mabasiketi ndikugwiritsa ntchito mphira wa mphira pamtengo wa carbide.
Pamene mungagwiritse ntchito mitengo ya Nordic yopanda bata ngati mukufuna kukonda, simungagwiritse ntchito mitengo ya trekking pa njira ya Nordic kuyenda .
Kodi Ndondomeko Yabwino Yoyendayenda Ndi Yotani?
Mukamagwiritsa ntchito matabwa kuti mukhale otetezeka, mukufuna kuti akhale kutali komwe mungathe kuwagwirira ndi goli lanu pa madigiri 90 pamene nsonga ili pansi pamapazi anu. Izi zimakupatsani mwayi wopambana pa nthawi yomwe muyenera kupirira pamitengo kuti mukhale bata.
Mapiritsi otalika osinthika amakhala ndi zizindikiro mu masentimita. Mukakwera mmwamba, mungafune kufupikitsa mitengo yanu ndi masentimita asanu mpaka masentimita 10. Momwemonso, pamene mukudumpha, mungafune kuwatalikitsa ndi masentimita asanu mpaka 10 masentimita. Nthawi zina mumakhala paulendo wautali kuti muthe kufupikitsa mthunzi umodzi ndikutalikitsa winayo.
Mitengo yambiri yosinthika ili ndi mitundu yosiyanasiyana kwa anthu omwe ali aatali mamita asanu. Ngati ndinu wamfupi, pangakhale mapepala opangidwa ndi ana omwe angakuvomerezeni. Ngati ndinu wamtali, fufuzani mitengo yapamwamba. Mitengo yodalirika ikhoza kukhala yoyenera ngati mumayenda pamtunda.
Yambani mwa kusintha Kusintha kwa Mitengo Yanu
Dziwani momwe mungasinthire kutalika kwa mitengo yanu. Imani ndi zitsulo zanu mutayimitsa pa madigiri 90 ndipo musinthe kutalika kuti chigwirizano chikugwirani m'manja mwanu.
Ngati mutapeza kuti mukuyenera kukweza mitengoyo nthawi zambiri pamathanthwe kapena udzu, mungafune kufupikitsa mitengoyi pang'ono.
Ngati muli ndi mapepala atatu, lingaliro limodzi ndilokhazikitsa gawo lapamwamba pamtunda wapakati ndikusintha gawo la pansi kuti muyende pamtunda. Tsopano pamene mukuyenera kusintha kutalika, mudzatha kusintha gawo lapamwamba.
Kugwiritsira ntchito ndodo
Ngati matabwa anu ali ndi zingwe, tambasulani dzanja lanu mmwamba mwa nsaluyo ndikugwirani phokosolo. Izi zimapangitsa kuti nsaluyo ikhale kumbuyo kwa dzanja lanu (osati kupotoza), ndi thupi lanu pamwamba pa nsalu. Sinthani kutalika kwa nsalu kuti mtengo ukhale wotetezeka mu malo awa. Mitengo ina ili ndi mapepala otchulidwa kumanzere ndipo ndiyolondola kuti mukhale okonzeka. Pogwiritsira ntchito nsalu motere, mudzatha kumasula pamtengo pang'onopang'ono popanda kugwa pansi.
Kuwombera Pang'onopang'ono
Kugwira kwanu pamtengo kukuyenera kumasuka, ndi mtengo womwe ukhoza kusuntha kutsogolo ndi kubwerera pakati pa thupi ndi thunzi lanu. Mankhwalawa amatha kuwathandiza pogwiritsa ntchito.
Ngati mupitiriza kusamala, zidzatengera khama kwambiri kuti mutseke pang'onopang'ono. Kuti muzoloŵe kugwira bwino, gwirani pakati pa thupi lanu ndi chithunzi choyamba popanda kugwiritsa ntchito zala zina. Ndizo zonse zomwe mufunikira. Mukhoza kutseka zala zina momasuka.
Kugwira mwamphamvu pamtengo sikofunikira ndipo kumatha kutopetsa manja ndi zida. Musadandaule, mutha kumangirira ngati mukuganiza kuti mukungoyendetsa kapena mukusowa malo olimbika kwa kanthawi mukuyenda.
Arm Motion
Sungani zitsulo zanu pafupi ndi mbali zanu pamene mukuyenda ndikugwiritsa ntchito mitengoyo. Ndi sitepe iliyonse, flikani kumbali yina. Izi ndizopangidwe kazing'ono zam'mwamba kapena zowonjezera. Ngati muli ndi vuto lotayirira, zimapangitsa kuti phokoso liziyenda molondola.
Chotsutsana ndi mkono / mwendo wa mwendo ndi wofunikira. Ngati mutabweretsa dzanja limodzi ndi mwendo womwewo, mutha kumangomaliza. Muyenera kuchita izi poyamba ngati sizibwera mwachibadwa. Yendani kungokokera mitengoyo kumbuyo kwanu ndi chilengedwe chachilengedwe, ndipo muyenera kuwona kuti mukugwera kumanja / mkono mwendo. Tsopano mukhoza kubweretsa mitengoyo mokwanira kuti nsonga izigwire pansi ndi sitepe iliyonse.
Palibe chifukwa chokhalira pansi nsonga pansi. Manja anu akhoza kupita patsogolo ndi kumbuyo mwachibadwa pamene mukuyenda. Simukusowa kulimbika kwa mkono kulimbikitsidwa kapena kokwezedwa. Sinthani kutalika kwa mitengoyo kuti mupitirize kulumikiza malingaliro anu ngati mitengo yanu ikulumikizana ndi nthaka.
Kudzala Mtengo
Kuti ukhale bata, nsonga ya mtengoyo idzafesa mopepuka. Zimangogwira pansi musanayambe kubwereranso ndi sitepe yotsatira.
Ngati mukufuna kuwonjezera chinthu chotsimikizika ndikupeza thupi lapamwamba, mungathe kupirirapo pang'ono. Izi zikhoza kuwonjezereka pang'ono pakukwera mmwamba kapena pa msinkhu, kapena kukhala chigwedezedwe pamene mukukwera.
Pogwiritsira ntchito mbewu / kukankhira njira, onetsetsani kuti mukugwiritsa ntchito kupanikizika mmbuyo ndi pansi.
Kulimbitsa Kawiri
Mukapita kukwera, kutsika, kapena kukambirana pamakwerero, mungafune kuika mitengo yonse patsogolo panu panthawi yomweyo.
Gwiritsani ntchito njira zowonongeka ndi kuponyera pansi, ndikuwombera mitsulo yonse patsogolo ndikuyenda mosavuta, ndikuyendetsa njira imodzi kupita patsogolo. Sungani mitengoyo patsogolo pomwe mukuganiza kuti mungagwiritse ntchito bata lawo.
Kugwiritsira Ntchito Zopita Mofulumira Osati Kukhazikika
Ngati muli ndi chidaliro ndipo mukufuna kuthamanga, mukhoza kumasuka manja anu ndikuyikapo pang'ono pang'onopang'ono, pampando wam'mwamba mutabzala pang'ono thupi lanu. Izi zikufanana ndi njira ya Nordic kuyenda. Pobzala pang'onopang'ono pang'onopang'ono pamene ili kumbuyo kwa thupi lanu, mukhoza kudzipepetsera pang'ono.
Kukhazikika Kutsika Kumtunda ndi Kumtunda
Mukamapita kumsika, mukhoza kumasula zingwezo kapena kuchotsa manja anu, chifukwa amatha kumangirira kwambiri. Mukhoza kutambasula mitengoyi ndi masentimita asanu mpaka masentimita 10. Tsopano, m'malo modzala mitengoyo mofanana ndi thupi lanu, mudzawabzala patsogolo kuti aperekepo kanthu kakang'ono kake.
Sankhani njira yanu pansi ndi zing'onozing'ono, kuweramitsa mawondo anu. Sungani mitengoyo patsogolo pa thupi lanu. Pamapiri aatali, ngati muli ndi njira yayikulu, mungayambe kugwedezeka kudutsa pamsewu ndi njira zitatu kapena zingapo, ndikupanga zochepa zanu.
Kuti mukhale osasunthika popita masitepe, ikani miyeso yonse mmunsimu ndikutsitsa. Chomera, sitepe, chomera, sitepe. Musalole mitengo yanu kukhala kumbuyo kwanu.
Thandizani Kupita Kuphika ndi Mapamwamba
Mungafunike kufupikitsa mitengo yanu kuti mupite kukwera. Sungani mitengoyo pafupi ndi thupi lanu ndipo musabzale patsogolo panu. Inu mukufuna kudzipangitsa nokha kukankhira pamwamba pa phiri, osati kukoka.
Kuti muthe kukwera masitepe, mudzakhala mukudzikweza m'malo mokoka. Bzalani mitengo iwiri pafupi ndi mapazi anu, nyamukani, mubweretse mitengoyo kuti ikwaniritse mapazi anu. Pushani, sitepe, kanizani, sitepe.
Kusintha
Pamene mukupanga mpata, onetsetsani kusunga matabwa anu kumbali zanu m'malo mowoloka patsogolo panu. Kupanda kutero, mungadzitenge nokha ndi mitengo yanu.
Thandizani kukhala pansi ndikuimirira
Mizati yanu ingakupatseni kuthandizira kuti muimirire pamalo omwe mukukhala. Musati muike manja anu kupyolera mu zingwe. Akhazikitseni ndi malingaliro oyang'ana kumbuyo ndikuwagwiritsa ntchito kukuthandizani kuti muyimirire. Mukhozanso kuwagwiritsira ntchito kuti mukhale olimba bwino mukakhala pansi. Tulutsani manja anu mu nsonga ndikuzigwira ngati mukudzichepetsa.
Pogwiritsa ntchito mitengo yonse, imodzi kumbali zonse, imapereka mtendere wokhala pansi kapena kuimirira. Kapena, mungathe kuyikapo mtengo umodzi pakati panu kuti akuthandizeni.
Kutenga Zinthu Zanu Pamene Mukugwiritsa Ntchito Mitengo
Chikwama ndi chabwino ngati mukufunikira kunyamula zofunikira koposa pamene mukugwiritsa ntchito mitengo. Zimapangitsa kuti katunduyo asatuluke panjira. Mutha kuyang'ana pa daypacks zomwe zasankhidwa bwino kusukulu kapena kupita. Pogwiritsa ntchito maulendo, sankhani chokwanira kapena chokwanira chokwanira chokwanira, makamaka kunyamula madzi okwanira komanso zovala.
Mawu Ochokera
Kupalasa mitengo kungakuthandizeni kuyenda mumtunda wosiyanasiyana ndi chidaliro. Ndiwo malo ogwiritsira ntchito omwe amayendetsa maulendo omwe ndi ofunika kwa aliyense amene akusowa zambiri. Ngati mukufuna zowonjezereka zogwiritsira ntchito mitengoyi pamene muli ndi vuto lomwe limakhudza kuchuluka kwanu, onetsetsani kuti mukambirane ndi dokotala wanu kapena wodwalayo. Tulukani ndikufufuze malo onse okondweretsa omwe mungasangalale nawo.
> Zotsatira:
> Cho SY, Roh HT. Kupalasa mitengo kumachepetsanso kuwonongeka kwa mitsempha komanso kuwonongeka kwa kagawidwe kwa amayi ovuta kwambiri. Journal of Physical Therapy Science . 2016; 28 (5): 1574-1576. lembani: 10.1589 / jpts.28.1574.
> Foissac MJ, Berthollet R, Seux J, Belli A, Millet GY. Zotsatira za Hiking Pole Inertia pa Mphamvu ndi Zopanda Mavuto Panthawi Yoyendayenda. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2008; 40 (6): 1117-1125. lembani: 10.1249 / mss.0b013e318167228a.
> Howatson G, Hough P, Pattison J, et al. Mitengo Yogwira Mitengo Imachepetsanso Kuvulaza Minofu Pakati pa Kuyenda kwa Phiri. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (1): 140-145. lembani: 10.1249 / mss.0b013e3181e4b649.