Dzidza kuti ungashandisa sei Nordic trekking matanda kuti uwedzere kufamba kwako
Maoko pasi, kufamba kune imwe yenzira inosvikika uye inobatsira zvikuru yehupenyu hwemhepo dzakapoteredza. Izvo zvakajeka zvekukanda pazvishongo zviviri zvekufamba uye kubuda kunze kwemukova unoita kuti iite basa rakakwana apo iwe uri pfupi panguva kana pasi pasi pegungwa. Zvechokwadi, kana iwe ukafamba kufamba kwako panze, kune humwe huchapupu hukuru hunoratidza kuti uchakohwa hutano hwepfungwa dzakanaka pamwe chete, kusanganisira kuderedzwa kwehutano hwekunetseka, kuwedzera mafungiro, nekuwedzerwa kuzviremekedza.
Pasinei nehutano hunobatsira hunobatanidza nekutora kufamba nyore, iyi nzira yekutanga yekurovedza muviri inowanzorambwa se "iri nyore kwazvo," uye inobatwa sekuti "haina kuverenga" yakawanda seyakashata, kushanda kwakasimba kwekushanda, saizvozvo seboka remakwikwi , makambani omusasa, uye CrossFit.
Izvo zvinonyadzisa, nokuti paunenge uchifamba haufaniri kuva nechechi chinyorwa chekumwe humwe hunozivikanwa hunobudirira, kufamba kwepasipi dambudziko rekukuvadza kunoita kuti zvive zvakakwana kutanga kune ani zvake anotorwa hiatus kubva kurova gym. Uyezve, basa iri rekukuvara kwekuita kunotungamirira kukumatira zvakanyanya, izvo zvingaguma zvichiita kuti pave nenguva yakawanda yekuita muviri.
Kubatana kunoita basa guru mumigumisiro, vanhu, ndicho chikonzero nei pasina munhu anofanirwa kutarisa kana kuseka pakufamba semukana wakanaka kwazvo wekurovedza muviri.
Izvozvo zvichiti, kana iwe ugere ipapo uchifunga, "Asi ini ndinogona kupisa yakawanda kemoriyuta kuruka rwonzi kana kumhanya," unyanzvi iwe wakarurama. Kufamba haisi iyo yakanyanya kunyanya kana yakakwirira kupfuura yega inobatsira yekuvhima. Asi zvakadini kana pane nzira yekuwedzera yako calori kupisa panguva yekufamba kwako, pasina kuwedzerwa kuwedzera kwako kuedza kwako? Mune mamwe mazwi, iwe unogona kunge uine chingwa chako uye uchidya, zvakare.
Kwete, iyi haisi imwe yenyoka inotengesa nyoka maitiro, ndiyo Nordic kufamba.
Zvakanakira Nordic Walking
1. Bhenesa Zvimwe Zvikori
Malin Svensson, nyanzvi yeNordic Walking uye muvambi weNordic Body anotsanangura, "Maererano nekuongorora kwakaitwa neThe Cooper Institute, Nordic Walking inopisa 20 kusvika ku45 muzana makoriki akawanda kupfuura kufamba nguva dzose, zvichienderana nemhando chaiyo inoshandiswa."
Funga nezvazvo kweminiti. Kazhinji, munhu-pound 155-munhu anogona kupisa anenge 116 makorikori panguva yekufamba-famba kwemaawa anenge matatu paawa. Munhu iyeye anogona kunakidzwa nekoriori pane imwe nzvimbo pakati pe 140 ne 170 makorikori panguva imwe chete yemaminiti makumi matatu ekufamba, kungofamba nemapuranga. Izvo zvakanaka chaizvo.
2. Shandisai Muviri Wako Wakakona
Asi kufamba mapurisa hakusi kungoita kuti koriori inopisa, Svensson anotsanangura kuti ivo vanozivikanwawo nokuti ivo inzira yekuwedzera simba-muviri simba rekuita kumararamiro enyu epfungwa. "Iwe hauna kuwana izvozvo nekufamba nguva dzose nokuti unoshandisa mapurisa panguva yekufamba kwaNordic, iwe unoshandisa kupikisa kubva padanda kusvika pasi.Muviri wako wepamusoro unopindura uye misumbu yako inoshandiswa, kusanganisira yako yepamusoro, chifuva, triceps, uye kumashure. "
Uye nokuti pfu inonyanya kuita sekuwedzera kwemaoko ako paunoshandisa chimiro chakanaka, haufaniri kunetseka pamusoro pavo kuchinja yako gait nenzira yaunogona nayo paunenge uchipfeka zvigadzirwa zvemaoko kana kutakura zvigadziko.
3. Deredza Kuderedza Kushushikana KuMuviri Wakadzika
Pakupedzisira, paunenge uchishandisa mapurisa panguva yekufamba kwako, simba rakadzika redu riri pasi rinobatsira kuderedza kushungurudzika kunowanikwa pamakumbo ako pasi, kusanganisira maziso ako, mabvi, uye chiuno. Svensson anozviisa nenzira iyi, "[Kufamba nemapuranga] zvakangofanana nekufamba nemamwe makumbo maviri, zvinoreva kuti iwe unopedzisa kugovera uremu kuburikidza ne" makumbo mana "pane maviri."
Ichokwadi, Chidzidzo chekuongorora 2006 chakabudiswa muChirangarudzo Rehabilitation chakawana kuti Nordic kufamba ndiyo nzira yakasimba uye yakachengeteka yezvidzidzo zvinogona kuwedzerwa zvakanaka kuwedzerwa zvirongwa zvekugadzirisa muviri kwemakirasi kusanganisira vakwegura, varwere vane marwadzo, nevarwere vane chirwere chepfungwa kana chepfungwa.
Nzira uye Nzira Yokushandisa Nini Nordic Walking Poles
Paunenge uchinzwa uchinge uchinge wanyatsozviziva iwe nguva yokutanga iwe uchibvisa chigadzirwa chitsva chematanda, Svensson anogona kukuvimbisa kuti matanda anofamba anobatsira chero upi zvake anofamba achiita basa nekuda kwekuvakwa kwaanoita. Zvakakosha, zvisinei, kuti iwe unosarudza mararamiro akakwirira anopa mazano ekutyisa-kuderedza kuderedza zvinetso kumativi ekumusoro. Semuenzaniso, Svensson anotaura kuLeKI Instructor Lite Nordic Walking Pole semuenzaniso, "Pasi pechigadziko chimwe ndechimwe Asphalt Paw inogona kubviswa kuitira kuti kune tsvimbo yepikisi yakasarudzwa. Nemhaka yezvinhu zvose zviri zviviri, unogona kushandisa Nordic kufamba matanda pane imwe nzvimbo. Unogona kutanga kutora kunze kwemukova wako kuti uwane muviri wakakwana. "
Anoenderera mberi kuti asimbise kuti rudzi urwu rwepuro harugadziri bedzi rwokufamba-ruzivo rwusingafungi, sezvo rwavanowanzoonekwa senhare yekufamba. Ichokwadi, "Nhamba dzeNordic dzinofanirwa zvakananga kuNordic kufamba maitiro uye zvakasiyana-siyana-matanda-sedrete, tsvina, asphalt, nezvimwewo.Uye haufaniri kuenda kumakomo.Nzira ipi neipi yemugwagwa, nzvimbo yepaki, kana munda ichaita."
Kudzidza Correct Nordic Walking Form
Nordic kufamba inogona kutora zvishomanana kushandiswa sezvo vanhu vakawanda vasingajai kutenderera nechemberi kwenguva yakareba muruoko rumwe, asi chokwadi haisi rocket science-iri kufamba . Iwe unofunga kuti urikuita kwemakore. Kuti uwane fomu yako yakarurama, iwe unongoda kubhadhara kune zvishoma zvishoma zvikamu zvekufambisa apo zvikanganiso zvinowanzoitika zvinoitika.
Svensson anoti, "Nzira yakakodzera yekufamba kwaNordic inotaridzika semumwe munhu ari mhiri kunyika yepasi, ruoko rwakasununguka, uye purogiramu inofanira kunge yakatarisa shure kwako mune imwe nhanho imwe neimwe. "
Zvikanganiso zvinowanzoitwa nevanhu pavanotanga zviri nyore kururamisa, uye Svensson ane mazano aunoda kutanga kuruoko rworudyi (pun inenge yakarongwa). Chimwe nechimwe chezvifananidzo zvinotevera chinoratidza maitiro chaiwo echigaro panguva yemvura inonzi fludic Nordic kufamba, uyewo kukanganisa kunowanzobatana nechinzvimbo ichocho. Sezvaunoedza-fambisa mapurisa ako, usanonoka kufamba pakarepo pikicha, uchishandisa kasi, simba, uye simba apo iwe unoshanda pane fomu yako.
Kusarudza Nordic Walking Poles
Mazhinji emhando yepamusoro yeNordic inofamba mumutengo kubva pa $ 50 kusvika ku $ 150, zvichienderana nekuvakwa uye zvinhu. Zvakakosha kutarisa teresikoni miti iyo inogona kugadziriswa kusvika pakakodzera yakakodzera yepimosi yako uye magetsi. Chivako chisina kujeka uye kutyisidzika-kunyanya kunokosha zvakare.
Zvichienderana nokuti iwe uye sei iwe unofunga kushandisa mapurisa ako, iwe unogonawo kushandisa puro neyemhando mbiri yekusarudza sezvataurwa pamusoro apa, izvo zvinoita kuti iwe ushanduke kubva kuasphalt kune uswa kana tsvina pasina dambudziko.
1 - Fomu Yakarurama: Kufamba Zvimwe Zvombo Nemisungo
Mistake Inowanzo: Kusvetwa ruoko rumwechete uye gumbo rimwe chete mberi uye kumashure apo iwe uchikurira. Mune mamwe mazwi, kuisa ruoko rworudyi mberi panguva imwechete segumbo rorudyi, uye pamwe chete.
Nokuda kwechimwe chikonzero kana vanhu vachibata matanda, vanoita sevanokanganwa kuti vanowanzosunga sei maoko avo nemakumbo. Nekufamba kwaNordic, gait yako uye ruoko kusvetuka hazvichinje-nguva dzose paunotora danho mberi nerutsoka rwako rworudyi, ruoko rwako rworuboshwe runofanira kufambira mberi. Nguva dzose paunotora nhanho mberi nerutsoka rwako rworuboshwe, ruoko rwako rworudyi runofanira kufambira mberi.
Ruramisa Mistake: Tsvaga ruoko rwako rwepanyama uye rumbo rwonzi nokukwevera matanda nemaoko ako akazaruka sezvakaratidzwa mumufananidzo.
2 - Mafambiro Akarurama: Simba Remaoko Semaoko, Rusununguko Kubva Kugadziriswa
Mistake Inowanzo: Kuisa muromo wako "wakaiswa" muchiuno chako, kungobvumira kuti mazamu ako atame.
Paunogadzirisa ruoko rwako nechemberi kurutivi rwako, kungofambisa zvigaro zvako, iwe unowedzera kukanganisa mararamiro ako uye kudzivirira kuitika kwemuzvarirwo kuburikidza nezvinoitika apo iwe uchibvumira maoko ako kuti asunungure kubva pamapfudzi. Izvi zvinogumawo ne "verimi" yakasvibirira yemapuranga ari pasi pamberi pako, iyo zvakare, inogadzirisa mararamiro ako uye inodzivirira kuipa kwemasimbi mana ekupatsanidza pamakumbo ako pasi.
Ruramisa Mistake: Bvisa murara wako kubva pachiuno chako nekusvika ruoko rwako mberi sechibatanidza ruoko apo iwe unodyara puro.
3 - Fomu Yakarurama: Kubvumira Chidzitiro Chakutsvaga Nenguru
Mistake Inowanzo: Kubata kana kudyara puro kuitira kuti igare yakamira.
Kana kufamba kwekufambisa kuchikwanika, "kubzala" kwakasvibiswa kweputi peputi pevhu kune chikonzero chepanyama. Izvi hazvina kururama, asi kugadzirisa kuri nyore.
Ruramisa Mistake: Chengetedza gumbo remutiro nechokuguma kwebato nguva dzose kumashure kwako uchishandiswa kuratidza basa rinoratidzwa mumufananidzo wekutanga pamusoro.
Sources:
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Di Loreto MD, C, Fanelli MD, C, MD, MD, P, uye,. Chirwere cheshuga . Vol. 28, Nhamba 6, p1295-1302. 2005.
Gladwell V, Brown D, Wood C, et al. Iyo yakakura panze: Maitiro emagetsi anoshanda zvakadini anogona kubatsira vose. Extreme Physiology & Medicine . Vol 2, Nhamba 3. 2013.
Kocur P, Wilk M. Nordic Kufamba - maitiro matsva ekurovedza muviri . Kurapa Kurapa . Bhuku 10, Nhamba 2, p1-8. 2006.
Murtagh E, Nichols L, Mohammed M, et al. Kubudirira kwekufamba pangozi zvikonzero zvehutano hwehutano: Anongororwa kushandiswa kwekuongorora uye kuongorora maitiro ekutonga maitiro. Kudzivirira Mushonga . Bhuku 72, p34-43. 2015.