Kutsvakurudza kunosimbisa kubudirira kweNordic kufamba
Kufamba nemapuranga ekufamba kana matanda kunogona kukubvumira kupisa makoriki akawanda asi usingafungi kuwedzera mukuedza. Iwe unogona kunakidzwa nezvikomborero zvekuenzanisa-kushanda muviri kunze kwekudiwa kwekukurumidza.
Matanda okufamba anoshandisa muviri wako wepamusoro kana kufamba nguva dzose hakuiti. Izvi zvinoguma nekupisa pamusoro pe20 muzana mamwe makoriyamu eenharaunda imwechete kana nguva yakashandiswa kufamba.
Miti yacho inowedzera kugadzikana pamigwagwa ine matombo kana isina kukwana uyewo nevatambi vanogona kunge vasingachavimbi kana kuti vane zvigadziriswe munharaunda chero ipi zvayo. Dzidza kuti mabatsiro aya ave akajekeswa sei nekutsvakurudza.
Kufamba Kwemapolisi Kunopisa Maorikori Akawanda Kupfuura Nguva Dzose Kufamba
Kushandisa matanda okufamba kunoguma mukupisa zvinokwana makoriri uye kupa mwoyo wako nemapapu zvinowedzera kubatanidzwa kudarika kufamba nemhepo imwechete pasina kufamba mapuranga. Misiyano ndeye imwe koriori imwechete paminiti.
Chidzidzo che 2018 chakafananidza vafambi vakashandisa matanda ane maitiro mana akasiyana. Izvi zvinosanganisira Nordic kufamba maitiro pamwe chete netsika yakafanana neyo Exerstrider nzira uye nzira yakafanana nekushandisa nzira dzekufamba nemapurisa nechisimba chekuita mapurisa. Imwe neimwe yehutano yakaguma mukushandisa yakawanda yeokisijeni nekusimudza mwoyo wekura. Nordic kufamba yakange iine kukurudzira, nekutengesa kwemoyo kwakagadzira chiyero chezvizvi makumi maviri nemaviri paminiti zvichienzaniswa nekufamba nguva dzose.
Oxygen kushandiswa kwakakwira 37 muzana uye kuwedzera kufema kwakanyanya kuwedzerwa.
Chimwe chinetso neNordic kufamba ndechokuti zvinotora kuedza kudzidza chimiro uye kuwana zvakakwana kubatsirwa. Ichi chidzidzo chakanga chiri kukurudzira pakuti kushandisa mapurisa nenzira dzakaderera dzakanga dzichiri nezvikomborero zvakakura zvichifananidzwa nekufamba pasina mapuranga.
Ita Kuti Basa Rako Rishandise Pasina Kunzwa Kuwedzera Kushanda
Chimwe chibatsiro chekushandisa mapurisa ekufambisa ndechokuti zvidzidzo zvinoratidza kuti uri kuwedzera simba rakawanda usina kunzwa uchiri kuita saizvozvo. Iwe unogona kufamba nekuda kwako nguva yakareba kwenguva yakareba kana kure kure paunenge uchida kufambisa paunenge uchiita basa rakanaka. Izvi zvinogona kukubatsira kuti uwedzere kufamba kwako kunowanzobva pachiedza chekudzivirira kusvika pakuenzanisa kwehutano , izvo zvinoita kuti utano hwemwoyo huve hwakanaka uye hunounza mamwe mazano mukuderedza ngozi dzehutano. Pasinei nokuti haufaniri kufamba nekukurumidza kana iwe usingakwanise kuita zvakanyanyisa, ichi chinhu chinokosha.
Matanda ekufamba anofanirwa kwemazera ese, kusanganisira vakwegura . Kuongororwa kweongororo dzakawanikwa zvakakosha kune vakwegura dzinosanganisira kuvandudza aerobic simba, kuenzanisa, kushanduka, simba remusimba, uye hupenyu hwehupenyu.
Nordic kufamba inotarirwa nenyika yepamusoro-soro yekutsika uye yakatanga kushandiswa senzira yekudzidzisa mazhizha yevanhu vari mumutambo iwoyo. MuAmerica, nzira ye Exerstriding yakagadzirwa naTom Rutlin kukurudzira basa rekubatsira kufamba. Kushandisa matanda ekusimudzira mumigwagwa kwave kwakawanda, kunyange zvisingawanzoitiki kuona chiito chemitambo ichifamba mapurisa anoshandiswa mumigwagwa muSouth
Zvakakodzera Vifaa Zvakakodzera
Kururamisa Nordic kufamba maitiro uye kudzidzisa kunobudirira kunowanikwa kuburikidza nemichina yakagadzirirwa kunyanya kuNordic kufamba.
Matanda ane demi-glove yakabatanidzwa inokubvumira kusunungura maranda pamagumo ekudzoka shure uye kuidzosera zvakare muruoko rwako. Kutamba miti kunogona kuva nebhanhire asi harina girafu iyi. Kufamba matanda kunogadzirwa kuva chiedza uye kusingaperi. Izvo zvakagadziriswa zvigadziriswa zvakagadzirwa. Mapolisi ane tsvina yemagetsi emigwagwa yakaderera uye rubber asphalt paw inoshandiswa kumigwagwa nemigwagwa yakarongwa.
Shoko Rinobva
Kushandisa matanda ekufambisa kunogona kukubatsira kuti uwane kubatsiririra zviri nani panguva imwechete yekufamba. Iwe uchawana zvakanakisisa kana ukadzidza nzira yakarurama. Zvisinei, kunyange kana iwe usati wanyatsozviwana iwe uchave uchingowedzera kuwedzera mukufamba kwako kushanda.
> Sources:
> Bullo V, Gobbo S, Vendramin B, et al. Nordic Walking Inogona Kuwedzera Mukuratidza Kuita Zvekudzidzira Kuwedzera Kubwinya kweAerobic, Simba uye Unhu hweHupenyu hwevakwegura: Ongororo Yakarongwa uye Meta-Kuongorora. Kuvandudza Ongororo . 2017. ini: 10.1089 / rej.2017.1921.
> Grainer A, Zerbini L, Reggiani C, et al. Physiological and Respect Answers to Nordic Walking in Natural Nature Environment. International Journal of Environmental Research Nehutano Hwevanhu . 2017; 14 (10): 1235. doi: 10.3390 / jerph14101235.
> Pellegrini B, Peyré-Tartaruga LA, Zoppirolli C, et al. Mechanical Energy Maitiro muNordic Walking: Kufananidza Nekufamba Kwakaitika. Gawa & Kutora . 2017; 51: 234-238. doi: 10.1016 / j.gaitpost.2016.10.010.
> Pellegrini B, Boccia G, Zoppirolli C, et al. Mishonga uye Mhinduro dzeMetabolic kune Nzira dzakasiyana-siyana dzekufamba, kana Style Matters. Di Giminiani R, ed. PLoS ONE . 2018; 13 (4): e0195438. doi: 10.1371 / magazini.pone.0195438.
> Tschentscher M, et al. Nheutano Inobatsira yeNordic Walking. American Journal of Preventive Medicine. January 2013. Bhuku 44, Nyaya 1, 76 - 84.