Kusiyana Kwekuita Nemaitiro Akafamba Nzira dzekufamba
Kufara kwekufamba mapurisa kunogona kushandiswa kuzvipa basa rakanaka kana uchifamba, uchiita muviri wako wepamusoro pamwe nehudyu nemakumbo ako. Dzidza nezvemaitiro maviri ekutanga, exerstriding uye Nordic kufamba, uye chii chinoita kuti vakasiyana kubva kune mumwe.
Maitiro ehutano hwakasiyana akasiyana nekushandisa matanda akawanda kunyanya kugadzikana , sezvinoitwa kana uchifamba-famba kana kune vanhu vanoshandisa mapurisa ekuenzanisa nekuvimba mukufamba.
Pane kudaro, kuwedzera uye Nordic kufamba chinangwa chekupisa mamwe makoriyumu uye kushanda mishonga yakawanda.
Kurapa Kwemaitiro Anofamba Okufamba
Imwe nzira yakadzama yakagadzirwa naTom Rutlin weExperstrider muUnited States The Nordic walk technique yakagadzirwa gare gare muEurope.
Izvo zvinoshandiswa zviviri izvi zvakafanana ndezvokuti mufambi ane mapuranga maviri ekufamba zvakanaka uye michero mapurisa mukupikisa netsoka dzavo. Mufambiro anoshandisa muviri wepamusoro uye misungo yepamusoro kuwedzera kune mitsipa yemakumbo paanoderedza mamwe maitiro pamuviri wepasi.
Kusiyana kwakakura pakati pegadziriro yekare uye Nordic kufamba maitiro ari mukutambanudza kwemaoko, izvo zvinoita kuti pave nekusiyana kwekuti mapuranga anodyarwa sei, kumhanya, uye kugadzirwa kwepalo.
Kusiyanisa muKuwedzera Kwekufambisa Mitambo vs. Nordic Walking Poles
Imwe miti inenge isina mabhanhire kana mashizha-giro, nepo Nordic kufamba matanda.
Mabhanhire kana magirafu pamapuranga eNordic anofamba vanobvumira Nordic walkers kuti vasunungure mapurisa pamagumo ekudzokera shure uye kubata zvigunha sezvavanopfuurira mberi pamberi pekurohwa / purosi.
Pane kudaro, simba rekudzivirira rinenge rine chikamu chikuru chechibato. Izvi zvinowanzoita kuti mapuranga akagadzirirwa kushandiswa pakusimwa.
Nzira dzakawanda dzinofamba dzakagadzirwa zvakafanana, saka nzira yakasimba inogona kushandiswa nekutenderera matanda. Iwe haugoni kushandisa nzira yekuNordic yekufamba nekutengesa mapurisa sezvavanoshaya girazi rakadikanwa kana shati.
Kusiyana muPurasi Yepapiro / Simba Kubhururuka Kwekuwedzera kuneNordic Walking
Muchigadzirwa chekare, mufambi anofambisa pfu mberi uye aidire iyo ruoko rune ruoko rwekubata. Mufambi wacho anokanda pfumo zvakasimba paanenge achipfuurira mberi, sechibato chepombi. Chikamu chepasi chinoputika chechibvumirano chinobvumira kuisa pfuti pachirwere ichi panguva yekurwa kwemaoko. Mufambisi anoramba achibata pata pamba nguva dzose.
Exerstriding Technique
Mukufamba kweNordic, matanda anoramba achidzungirirwa kumashure uye chimiro cheputi chinouya kana ruoko rukagadzikana, saka kunyatsodzivirira kunopiwa kunoendeswa mberi. Ruoko rwunozopedzisira rwunoburitsa danda zvachose pamusana, shure kweguruva kana kusungirirwa kwechikwata chichikanda chibato chichidzoka muchigamba sezvazvinouya mberi.
Musungo Kutenderana
Rutlin anofunga kuti misungo inobatanidzwa neexerstriding inopfuura yakasimudza ruoko / shure kwemaNordic kufamba maitiro. "Unogona kuwana mugumisiro wakafanana nekumira noruoko rwako paikiriti (kana kunyange kana ukagara nekuwedzera ruoko rwako pamusoro petafura yako kana kuti dawati) uye kukanda pasi nechemberi yakanamirwa pamadhora 90, uye ipapo ruoko rwakatambanudzwa muchigaro chekubata.
Munzvimbo mbiri mbiri, chinhu chekutanga chaunogona kuona chirikunyanya kushandiswa kwemisungo (pamusana kwemashure ekumusoro) zvibvumirano. Sezvaunodonha pasi nemaoko maviri emakumbo, cherechedza kuwanda kwemisungo yezvipfeko mu pectoral, mimba, latissimus dorsi, uye maronda epinal erector (kumashure). "Rutlin anotenda kuti nzira yake inounza kupindirana kukuru kwemasimba makuru emusimba uye zvakanyanya zvese muscle contractions.
Kuenzaniswa nekufamba pasina mapuranga, zvidzidzo zvakaramba zvichiratidza kuwedzera kwechirori kupisa pakushandisa mafambiro ekufamba mafambiro neNordic kufamba maitiro uye nzira yakadzama, pamwe nekushandisa mapuranga emigwagwa nenzira yakafanana.
Kusarudza Maitiro Akanaka Nemaitiro Anofamba Maitiro Okufamba
Iwe unogona kuwana kuti imwe yehutano inoshanda zvakanaka kwauri kupfuura imwe. Anoshandisa nzira yekugadzira ndeyekuti iwe unogona kuzviita pamwe nekufamba kwepango kana Nordic kufamba mapuranga. Kana iwe unongoda kuva nega imwe yemapuranga, unogona kutenga mapuranga maviri uye woaishandisa kuti uwedzere muviri uye uzvishandise kuti ugadzikane paunenge uchishanda mumugwagwa. Munguva iyi, iwe uchada nhamba dzeNordic dzinofamba dzeNordic kufamba uye dzinogona kusashanda zvakanaka kushandisa chete kugadzikana.
> Sources:
> Pellegrini B, et al. Mechanical energy mararamiro mumutambo wekare: kufananidza nekufamba kwemazuva ose. Gawa & Kutora . January 2017. Bhuku 51, 234 - 238.
> Tschentscher M, et al. Nheutano Inobatsira yeNordic Walking. American Journal of Preventive Medicine. January 2013. Bhuku 44, Nyaya 1, 76 - 84.