Kufamba NePoles
Iwe ungaita sei kuti ufambe zvakanaka zviri nani kushanda pasina kunzwa sokunge uri kushandisa simba rimwezve? Iwe unogona sei kukundwa slouching, mutsipa uye marwadzo emufudzi vazhinji vanobva pakushanda kumadhoroki nemakombiyuta? Munyika yeEurope, mamiriyoni evanhu vakatora Nordic kufamba vachivabatsira kuti vawane basa rakanaka uye vasunungure mutsipa nemapfudzi.
Nordic Walking chii?
Nordic kufamba inoshandisa mbiri dzakagadzirirwa matanda kuti ashande muviri wepamusoro paanenge achifamba.
Kufanana nekumhanya kwenyika, mapuranga anoshandiswa nemaoko kuti aenzane nhanho imwe neimwe iyo munhu anotora.
Zvakanaka Sei Kupfuura Kungofamba?
Kuti uwane hutano hwakanaka asi huri nyore, cardic workout, nordic kufamba inowedzera moyo wako kutadza pasina kuwedzera kuwandisa kwako kuwedzera kwekushanda . Iwe unowana kushanda kwakanakisisa usinganzwi sokuti uri kushanda chero zvakaoma. Nepo iwe unogona kuwana kuenzana kwepfungwa yemwoyo nekufamba nekukurumidza, kune vanhu vakawanda vasingadi kufamba nekukurumidza kana kuti havagoni kufamba nekukurumidza.
Chikwata Chemuviri Chikuru
Nordic kufamba inoshanda maoko, mapepa nepamusoro cheputi nemashure kumashure kuburikidza nehuwandu hwakawanda hwekufamba, kutambanudza uye kureresa mitsipa iyo inowanzomira. Nzira iyi inobatsira kukurira kutsvaga kwevanhu vakawanda vanotambira pavanenge vachishanda pamadhoroki, makombiyuta, kuverenga kana kutarisa TV. Vanhu vazhinji vanoratidza kushungurudzika nekuomesa mitsipa yavo mumutsipa uye mafudzi. Nordic kufamba inosunungura iyo mafundo.
Kuramba uye Kushanda
Pamusoro pechinhu chero chipi zvacho, mapurisa anopa hutano hwakanyanya kune vanofamba vanochera mabheji kana zvinetso zvemakumbo. Kushandiswa kwakakodzera kwepuranga nekusimudzira ruoko kunokurudzira kumira zvakanaka . Vanhu vainge varega kuenda kumufaro vanoona kuti vanogona kufamba zvakanaka nemapuranga. Nezviitiko zvepanyama, matanda anopa kugadzikana kwevatambi vakawanda kufanana netsvimbo .
Nordic Walking Technique - Kushandisa Nordic Walking Poles
Nzira yekuNordic Walking ndiyo kukurudzira kushandiswa kwemaoko akadzora kana uchifamba. Miti yacho inoramba iri shure kwemuviri uye inongoratidzira diagonally backward nguva dzose.
- Vafudzi vakasununguka uye vari pasi.
- Poles inobatwa pedyo nemuviri.
- Maoko anovhurwa zvishoma kuti abvumira mapuranga kuti aende mberi - mapuranga haatengwi asi anobva achibva pachigamba chemaoko.
- Netsoka inotungamirira inoparadza pasi.
- Simba rinopesana rinoshandura mberi kusvika pachiuno.
- Chirevo chinopesana chinorova pasi pasi nechitsitsinho chetsoka rakasiyana.
- Miti yacho inoramba ichitsanangura diagonally backward, iyo haisati iri pamberi pomuviri.
- Shandisa pfupa kure nechepamusoro-soro, zvichiita kuti ruoko rwako ruchigadzika kuti rwugadzire rwonzi runopfurikidza neruoko rwakakwana, ruoko ruzarura kubata nekuguma kwemaoko.
- Rutsoka runopinda nepakati pechitsiko kuti rukurwe nechanza. Izvi zvinowedzera chikamu chiri shure kwemuviri, zvichiwana zvakanyanya kubva kumativi ose.
- Nzira yekufambisa maoko yakasununguka uye yakasununguka.
Kuchengeta maoko zvakasununguka nekuchengetedza matanda ari mushure memuviri zvinhu zvinokosha mumutauro wakakodzera. Vanhu vazhinji vanoshandisa nzira dzisina kururama , vachidyara matanda pamberi pemuviri uye vachikotamisa muromo mukuru kwazvo.
Zvikamu zveNordic Walking Poles
Vatambi uye vashandi vekuFinland vave vachishandisa kufamba mapurisa panguva yekufamba kwavo kwechando uye kushanda kushanda kwemakumi emakore. Mhando dzakasiyana dzemitemo ye nordic inenge iri pamusika kunoshandiswa mumagadzirirwo ekutamba nordic. Ivo vane zvisarudzo zvakasiyana-siyana.
- Kurema : mamwe mapuranga akaremera, mamwe acho akajeka. Muzhinji, mapuranga anogadziridzwa kana masangano emagetsi anowedzera kuwanda kumatanda.
- Zvishandiso : aluminium vs. carbon fiber. Maitiro anoshandiswa nokuda kwehukuru hweumwe neumwe nokuda kwekutyisidzira, kusagadzikana, kuyerwa.
- Kureba, kutaridzika kana kugadzirisa urefu : Kureba kwepuro kunokosha kuti uwane nzira yakarurama. Nzvimbo yakatarwa yakareba yakawanda ndiyo inonyanya kusarudzwa, uye kunyange munharaunda hapana chikonzero chekugadzirisa nzvimbo yakakwirira. Asi kune avo vanoda kugovera mapuranga kana kuda kuve nyore kukwanisa kuatakudza, matanda ekuteresika anodikanwa. Chengetedza purogiramu yakanaka yekuvhara nzira iyo iri nyore kugadzirisa asi inoramba kusunungura zvisiri izvo.
- Mashizha eWrist uye magirafu-gasi : Demi-gwefu yakagadzikana inokosha kuti ishandise kushandiswa nemitemo yekufamba. Girafu inofanira kukodzera zvakanaka uye kwete kukonzera chafing. Aya majekiseni ane magetsi anovandudza nguva dzose, chengetedza mifananidzo yezvino. Kune mamwe mabheji, unogona kuraira kugadzirisa magirafu emagadziro matsva.
- Gorove / Gorosi Kusunungurwa Mitsara: Leki nordic matanda ari nyore kushandisa shanduro yekuti iwe unogona kukurumidza kubvisa ruoko rwako uye demi-girafu kubva pamapuranga, uye nekukurumidza udzokere kumashure. Izvi zvinobatsira zvikuru kuti imba yokugara igare, nezvimwewo.
- Kuramba : Ne nordic kufamba maitiro, mufambi haafaniri kuisa panda zvachose, inofamba nenzira yeshinda / girafu. Ichokwadi chinonzi nordic chinenge chichifamba chisina kumira chinopisa pasi pechanza, sezvo icho chichidzivisa kusunungura kubata kumashure kwegumbo rimwe nerimwe. Kukwezva-pasi kunogadziridzwa kunoshandiswa mukufamba kwepango apo munhu anofamba anogona kutakura pavari. Nordic kufamba kufamba kunowanzorodzwa uye yakamanikana.
- Mazano : Mazano epipike emigwagwa yepanyika, mazano ekubheja emugwagwa wegwagwa kana kufamba mumugwagwa. Bhuku rerubhu rinofanira kuva yakachengeteka zvakakwana kuti rirambe rakaiswa, asi zviri nyore kubvisa paunenge uchitsvaga kushandisa tsvimbo yepiwe.
- Zvitubu kana mamwe maitiro ekugadzirisa : Zvinhu izvi zvakanyatsokodzera kutenderera matanda, asi anowanika pane dzimwe nordic kufamba mazano.
Chinhu chisina simba, chakasimba chenguva yakarurama ne ergonomic grip uye inonyatsonaka demi-glove yakanaka.
Maitiro Anoshandiswa Nekushanda Nesimba uye Anodzosera Muviri Wakakwirira
Vafambi vakashandisa nzira dzakasiyana-siyana uye zvigadzirwa kuti vawedzere muviri wakadzika kudzidzira kufamba kwavo. Kururamisa ruoko rune simba kunogona kukonzera kukanganiswa kwemutsipa uye mapepa paunenge uchideredza mishonga yepamusoro. Vanodzika mauto vanoshandisa maoko avo zvakajeka kuti vape muviri wepamusoro.
Muviri Muviri vs. Half Mumuviri: Nhamba dzeNordic dzinowedzera hutano hwepamusoro hwepanyama, marati, pecs, triceps uye mimba. Nokuwedzera muviri wekudzidzira muviri, koriori inopisa inowedzera kusvika ku40 muzana asi pasina kuwedzera kwekuoma kwakafamba sei anofamba. Nordic walkers kuwana "muviri wose" kubasa pasina kunzwa sokuti vari kushanda chero zvakaoma kupfuura kungofamba chete.
Bvisa Shoulder uye Neck Stress: Kushandisa nzira yakarurama yeNordic yekufamba nemafudzi akareruka, kuchengeta matanda ari shure kwemuviri uye kushandisa nzira yakakwana yekufamba, mufambi anofambisawo kushungurudzwa kwakaitwa mumapfudzi nemutsipa. Kutora maoko nemapfudzi kuburikidza nehuwandu hwemafambiro ekufamba kwemaminiti makumi matatu ndeyekurwisa kukuru kune slouching vanhu vakawanda vanoita pamusoro pemadhoroki nemakombiyuta.
Siya Zviyero Zvokumba: Nyanzvi dzekudzidzira maitiro hazvikurudziri kufamba nemaoko ezvombo, iyo imwe nzira yakakurumbira yekuwedzera muviri wekudzidzira muviri kusvika kufamba. Zviyeuchidzo zvesimba zvinokonzera kusanzwisisika kwemashoko pamasangano, kunyanya kupfuura urefu hwekufambiswa kwemafambiro anokurudzirwa kwehafu yeawa kusvika maawa maviri.
Inogona Kushanda Pasina Poles? Vafambi vanogona kuve nemigumisiro yakafanana yemuviri kuburikidza nekushandisa nzira yakarurama yekukwikwidza kwemaoko. Zvisinei, izvozvo zvinogona kuva zvakaoma kubudirira pasina kudzidzisa. Pamusangano nemudzidzisi weMartin Rudow, vateereri vose vaifanira kushandiswa pamwe chete kuti vawane ruoko rwakarurama. Kusunungura mafudzi, kuisa pfungwa pakudzosa maoko uye kusavadzosa mberi zvakanyanya kana kuti kukwirira kwakange kune zvinangwa zvikuru. Vafambi vachishandisa matanda vanogona kuwira mune dzimwe nzira dzakashata kana vachidyara mapuranga ari mberi mberi panzvimbo pechitsitsinho chetsoka dzavo dzinotungamirira.
Nordic Walking Cardio uye Fat Burning Workout
Nordic kufamba inopisa makoriki akawanda uye inowedzera mafuta-inofamba kufamba nekuvhima kusvika kusvika 40 muzana. Vazhinji vanofamba vachawedzera kubasa kwavo kusvika 10 kusvika ku20 muzana
Higher Heart Rate Asi Lower Exertion
Nyanzvi dzekufamba dzakakokwa kuVuokatti Sports Centre muFinland. Kufamba nekufamba kwakasimba pachitsiko chekutsika uye kunze uye nordic, mapuranga akasimudza mwoyo wema 10 bpm panguva imwe chete. Vamwe vakataura kuti kufamba kwakanzwika nyore nemapuranga kupfuura kunze, asi mwoyo yavo yakawanda yakawedzera.
Vakawanda vane mafambiro ehutano havadi kunzwa manzwiro ekuzviedza, asi hutano hwakanaka hunobatsira hunobva pakudzidzira kushanda zvakanyanyisa panzvimbo yekushanda. Nhamba dzeNordic dzinofamba dzinoita kuti mwoyo uwedzere mumwero wakaenzana wechirwere kunze kwemufambi anofamba sezvavari kushanda chero zvakaoma.
Nordic kufamba kufamba nesimba iri munzvimbo ine mafuta . Vatsvakurudzi veVuokatti vakaratidza kuti mafuta akawanda neyamajini ehydrohydrate aipiswa sei uye asina mapuranga. Mafuta akawanda-kupisa paaishandisa mapurisa ainyanya kuoneka nemupepeti uyo akashandisa nzira yakakodzera yekuita.
Kuita basa rakanakisisa panguva imwechete
Kugamuchira nzira yekufamba nokukurumidza kana kukwikwidzana inzira yakanaka yekupedza kufamba kwako. Asi nordic nekutsika matanda ndeimwe nzira kune avo vanoomerwa kufamba nekukurumidza kana vasingadi kufamba nekukurumidza. Nokushandisa nhamba yekutenderera inotenderera paunowanzofamba nekukurumidza, unowedzera kubasa kwako pasina kuenda nokukurumidza. Izvo zvakarewo nzira yakanaka kune avo vanofamba navo vasingakwanisi kukurumidza.
> Sources:
> Chechi TS, Earnest CP, Morss GM. "Kuongororwa kwenzvimbo yemhinduro dzepanyama dzinosanganisira Nordic Walking." Res Q Kuchengeta Mutambo. 2002 Sep; 73 (3): 296-300.
> Willson J, Torry MR, Decker MJ, Kernozek T, Steadman JR. "Migumisiro yekufamba mapuranga ari pasi pfupi gait mechanics." Med Sci Sports Exerc. 2001 Jan; 33 (1): 142-7.
> Bohne M, Abendroth-Smith J. "Migumisiro yekufamba-famba muguruva uchishandisa mitambo yekutengesa uchiri kutakura mitoro yekunze." Med Sci Sports Exerc. 2007 Jan; 39 (1): 177-83.
> Porcari JP, Hendrickson TL, Walter PR, Terry L, Walsko G. "Mhinduro dzepanyama yekufamba pamwe uye pasina Simba rePower pazvidzidzo zvekutsika." Res Q Kuchengeta Mutambo. 1997 Jun; 68 (2): 161-6.