Phunzirani momwe mungagwiritsire ntchito mitengo ya Nordic trekking kuti mupititse patsogolo kuyenda kwanu
Kugonjetsa pansi, kuyenda ndi imodzi mwa njira zopezeka kwambiri komanso zogwira mtima kwambiri zokhudzana ndi mtima. Kuphweka kwa kuponyera nsapato ziwiri ndikuyenda pakhomo kumapangitsa kuti muzichita masewera olimbitsa thupi mukakhala ochepa pa nthawi kapena pansi. Ndipotu, ngati mutayenda panja, pali umboni wochuluka wosonyeza kuti mudzakolola ubwino wa thanzi labwino, kuphatikizapo kuchepetsa nkhawa, kusintha maganizo, ndi kudzidalira kwambiri.
Ngakhale kuti phindu lililonse limaphatikizapo kukhala ndi njira yosavuta, nthawi zambiri masewera olimbitsa thupi amanyalanyaza kuti ndi "ophweka kwambiri," ndipo amawoneka ngati "samawerengera" monga momwe amachitira, zovuta kwambiri, monga magulu oyendetsa njinga , makampu a boot , ndi CrossFit.
Ichi ndi chamanyazi, chifukwa pamene kuyenda sikungakhale ndi chinsinsi cha machitidwe ena otchuka, kuyenda kochepa koopsa kwa kuvulaza kumapangitsa kuti munthu aliyense atenge hiatasi kuti ayambe kuchita masewera olimbitsa thupi. Kuwonjezera apo, chiwerengero chochepa cha kuvulaza kwa ntchitoyi chimapangitsa kuti munthu asamangidwe kwambiri, zomwe zingapangitse kuti azichita masewera olimbitsa thupi.
Kusagwirizana kumachita mbali yaikulu pa zotsatira, anthu, chifukwa chake palibe amene ayenera kunyalanyaza kapena kunyodola kuyenda monga mawonekedwe abwino kwambiri.
Izi zikunenedwa, ngati inu mutakhala pamenepo mukuganiza, "Koma ndikhoza kuwotcha chingwe chamtundu wambiri wodumpha kapena kuthamanga," mwakungoyankhula bwino. Kuyenda sikutentha kwambiri kapena kovuta kwambiri pamasewera ozungulira. Koma bwanji ngati pangakhale njira yowonjezera calorie yanu yotentha pamene mukuyenda, popanda kuwonjezereka kwanu? Mwa kulankhula kwina, mungakhale ndi mkate wanu ndikudya nawo.
Ayi, iyi si njira yamalonda ya malonda a njoka, ndi Nordic kuyenda.
Ubwino wa Kuyenda Kwa Nordic
1. Kutentha Zakiritsi Zambiri
Malin Svensson, katswiri wa Nordic Walking ndi amene anayambitsa Nordic Body akufotokoza, "Malingana ndi kafukufuku wa The Cooper Institute, Nordic Walking amawotcha makilomita 20 mpaka 45 peresenti kuposa kuyenda nthawi zonse, malingana ndi njira yeniyeni yogwiritsiridwa ntchito."
Taganizirani izi kwa mphindi. Kawirikawiri, munthu wokwana mapaundi 155 akhoza kutentha makilomita pafupifupi 116 pamtunda woyenda mofulumira wa makilomita atatu pa ora. Munthu yemweyo akhoza kusangalala ndi kalori kwinakwake pakati pa 140 ndi 170 makilogalamu pa ulendo womwewo wa mphindi 30, pokhapokha akuyenda ndi mitengo ya trekking. Ndizofunika kwambiri.
2. Pezani Thupi Lanu Lalikulu
Koma miyendo yopita si yabwino yokha ya kalori, Svensson akufotokozanso kuti ali otchuka chifukwa ndi njira yowonjezerapo ntchito yapamwamba ya thupi ku thupi lanu. "Simungapeze zimenezi ndi kuyenda nthawi zonse chifukwa mumagwiritsa ntchito mitengoyo nthawi ya kuyenda, mumagwiritsa ntchito phokoso kuchokera pansi pamtunda. Thupi lanu lakumwamba limayankha ndipo minofu yanu imasintha, kuphatikizapo maziko anu, chifuwa, triceps, ndi kumbuyo. "
Ndipo chifukwa chakuti mthunziwo umakhala ngati kutambasula kwa mkono wanu pamene mukugwiritsa ntchito mawonekedwe abwino, simuyenera kudera nkhaŵa za iwo omwe akusintha maonekedwe anu momwe mungagwiritsire ntchito povala zilembo zonyamula katundu.
3. Kuchepetsa Kupanikizika ku Thupi Lalikulu
Pomaliza, mukamagwiritsa ntchito mitengo yamtunduwu pamtunda wanu, phokoso la pansi likuthandizani kuchepetsa nkhawa zomwe zimayikidwa m'magulu anu a pansi, kuphatikizapo mabondo anu, mawondo, ndi m'chiuno. Svensson akutero mwanjira iyi, "[Kuyenda ndi mitengoyo] kumakhala ngati kuyenda ndi miyendo iwiri yambiri, zomwe zikutanthauza kuti iwe umatha kupereka kulemera kwa 'miyendo inayi' mmalo mwake."
Ndipotu, phunziro lapadera la 2006 lomwe linatulutsidwa mu Medical Rehabilitation linapeza kuti Nordic kuyenda ndi mawonekedwe olimbitsa thupi komanso otetezeka omwe angathe kuwonjezeredwa bwino ku mapulani a anthu omwe ali okalamba, odwala, opweteka, komanso odwala omwe ali ndi matenda a mtima.
Momwe Mungagwiritsire Ntchito Ndalama Zowonda za Nordic komanso Zomwe Mungagwiritse Ntchito
Ngakhale kuti mumadzimva kuti mukudzidzimutsa nthawi yoyamba mukatulutsa zida zatsopano, Svensson angakulimbikitseni kuti miyendo yopita ndi yopindulitsa pazomwe akuyenda chifukwa cha momwe amamangidwira. Ndikofunika, komabe, kuti musankhe chizindikiro chapamwamba chomwe chimapereka malangizo othandiza kwambiri kuti achepetse zotsatira kumtunda wapamwamba. Mwachitsanzo, Svensson akunena za LEKI Instructor Lite Nordic Walking Pole monga chitsanzo, "Pansi pa mtengo uliwonse ndi Asphalt Paw yomwe ingachotsedwe kotero pali ndodo yomwe imatchulidwa. Chifukwa cha zonsezi mungagwiritse ntchito mitengo ya Nordic kuyenda pamtunda uliwonse. Mutha kuyambira panja pakhomo panu kuti mutenge thupi lonse. "
Amapitiriza kutsindika kuti mthunzi umenewu sungapangidwe kokha koyendayenda-malingaliro olakwika, monga momwe amachitira nthawi zambiri ngati chida cholowera. Ndipotu, "mitengo yopangidwa ndi Nordic imayesetsedweratu ku zochitika za Nordic zoyenda ndi zosiyana-siyana, konkire, asphalt, ndi zina. Simukuyenera kupita kumapiri.
Kuphunzira Fomu Yoyendayenda Yowongoka
Kuyenda kwa Nordic kungatengeke pang'ono chifukwa anthu ambiri sazolowereka kuzungulira mbali yaitali, koma ndithudi si rocket sayansi- ikuyenda . Mukuyembekeza kuti mukuchita zimenezi kwa zaka zambiri. Kuti mulandire bwino mawonekedwe anu, muyenera kungoyang'ana mbali zingapo zomwe zimakhala zolakwika.
Svensson akuti, "Mtundu woyenera wa kuyenda wa Nordic umawoneka ngati munthu akuyenda pansi pa skiing. Dzanja liri lotseguka, ndipo mtengowo uyenera kukhala kumbuyo kwa iwe pa gawo lililonse. "
Zowonongeka kwambiri zomwe anthu amapanga poyambira n'zosavuta kuwongolera, ndipo Svensson ali ndi malingaliro omwe muyenera kuyamba pa phazi lamanja (pun). Zithunzi zonsezi zikuwonetseratu mawonekedwe oyenera pamtunda wa kuyenda wa Nordic, komanso kulakwitsa komwe kumagwirizanitsidwa ndi udindo umenewo. Pamene mukuyesa-yendetsani mitengo yanu, musazengereze kuyenda pang'onopang'ono, kugwiritsa ntchito liwiro, mphamvu, ndi mphamvu pamene mukugwira ntchito pa fomu yanu.
Kusankha Mitambo ya Nordic Walking
Mitengo yambiri yapamwamba ya Nordic imayenda mu mtengo kuchokera pa $ 50 mpaka $ 150, malingana ndi zomangamanga ndi zina. Ndikofunikira kuyang'ana mitengo yonyamulirapo yomwe ingasinthidwe mpaka kutalika kwa thupi lanu ndi makina. Ntchito yomanga zozizwitsa komanso zodabwitsa kwambiri ndizofunikira kwambiri.
Malingana ndi malo komanso momwe mukufunira kugwiritsa ntchito mitengo yanu, mukhoza kugwiritsa ntchito mtengo ndi njira ziwiri zomwe zatchulidwa pamwambapa, zomwe zimakuthandizani kusintha kuchokera ku udzu kapena udzu popanda vuto.
Fomu Yoyenera: Kuponyera Mosiyana Ndi Zida ndi Miyendo
Mchitidwe Wodziwika: Kudumphira mkono womwewo ndi mwendo umodzi kutsogolo ndi kumbuyo pamene mukuyenda. Mwa kuyankhula kwina, kutambasula dzanja lamanja patsogolo panthawi imodzimodzi monga mwendo wamanja, ndi mosiyana.
Pazifukwa zina pamene anthu amagwira mitengo, amayang'ana kuti amaiwala momwe amasambira manja awo ndi miyendo yawo. Ndi kuyenda kwa Nordic, kuthamanga kwanu ndi mkono wanu kusinthasintha sikusintha-nthawi iliyonse yomwe mutenga phazi lanu lamanja, dzanja lanu lamanzere liyenera kuthamangira patsogolo. Nthawi iliyonse mukamapitabe patsogolo ndi phazi lanu lakumanzere, dzanja lanu lamanja liyenera kuthamangira patsogolo.
Konzani Nkhonya: Pezani mkono wanu wachibadwa ndi chiyero cha mwendo pakukoka mizati ndi manja anu otseguka monga momwe asonyezedwera muzithunzi.
Fomu Yoyenerera: Kuthamanga kwa Zachilengedwe, Kwaulere Kuletsedwa
Mchitidwe Wodziwika: Kuika goli lanu "kumangiriza" m'chiuno mwanu, kumangolola kuti mawonekedwe anu asunthe.
Mukakonza mkono wanu wam'mwamba ndi mzere kumbali yanu, mukungosuntha zizindikiro zanu, mukulepheretsa kuyenda kwanu ndikuteteza zachirengedwe zomwe zimachitika mukalola manja anu kuthamanga momasuka kuchokera pamapewa. Izi zimapangitsanso "kubzala" kwa mitengo yomwe ili patsogolo panu, yomwe imapanganso kuyenda kwanu ndikulepheretsa kugawidwa kwa miyendo inayi.
Konzani Mphungu: Sulani mzere wanu pachiuno mwanu pofikira dzanja lanu patsogolo ngati kutambasula dzanja pamene mukubzala mtengo.
Fomu Yoyenera: Kulolera Nthyole Kukutsutsani
Mchitidwe Wodziwika: Kuphimba kapena kubzalala mtengo kuti ukhale wozungulira.
Pamene kuyenda kochepa kumakhala kochepa, "kubzala" kwa nsonga pamtengo ndi zotsatira zachilengedwe. Izi sizolondola, koma kukonza ndi kosavuta.
Konzani Mphungu: Sungani mbali ya mtengoyo ndi mapeto a mtengo nthawi zonse kumbuyo kwanu pogwiritsa ntchito zojambula zojambula zomwe zikuwonetsedwa mu chithunzi choyamba pamwambapa.
Zotsatira:
Mpingo TS, Earnest CP, Morss GM. Kuyezetsa m'munda kwa mayankho a machitidwe ogwirizana ndi Nordic Walking. Kafukufuku Wakaleti pa Zochita ndi Masewera . Volume 73, Nambala 3, p296-300. 2002.
Di Loreto MD, C, Fanelli MD, C, MD MD, P, ndi al., Pangani Odwala Anu Odwala Matenda. Chisamaliro cha shuga . Vol. 28, Nambala 6, p1295-1302. 2005.
Gladwell V, Brown D, Wood C, et al. Kuthamanga kwakukulu: Momwe zobiriwira zobiriwira zimapindulira zonse. Masewera Olimbitsa Thupi & Mankhwala . Vol 2, Number 3. 2013.
Kocur P, Wilk M. Nordic Kuyenda - mawonekedwe atsopano olimbitsa thupi . Kukonzekera kwa Zamankhwala . Vesi 10, Nambala 2, p1-8. 2006.
Murtagh E, Nichols L, Mohammed M, ndi al. Zotsatira za kuyenda paziopsezo za matenda a mtima: Kukonzekera kosinthika ndikusanthula zovuta zowonongeka. Mankhwala Oletsa . Vesi 72, p34-43. 2015.