Kugadzirira kuenda kumhanya mu marathon kwakafanana nevamhanyi, skiers uye Nordic Walkers . Unyanzvi, zvigadzirwa zvekugadzirira, makiromita ekureba kwenguva refu , kufamba-famba, basa rekukurumidza / nguva, kudya uye kushambadzira zvose zvikamu zvinokosha zvekugadzirira nekugadzirira.
Nordic Walking Marathons
Zvinogona kuva dambudziko kuwana marathon iyo isiri yega -kufamba chete asi inobvumirawo matanda ekufamba .
Imwe danho rinowedzera ndiyo Portland Marathon muOregon ine urongwa hweNordic Walking uye nguva yekufamba-yakanaka yenguva. Isu Tinofamba! Marathon, Half & 50K muMinnesota zvakare ine nhamba yeNordic Walking. Kana ukasarudza chimwe chiitiko chekufamba-famba, chengetedza nemitemo uye mutungamiri wenhangemutange kuti uone kuti kufamba kwembiru kunobvumirwa.
Nordic Walking Basics
Kubva pachedu marathon kubatanidzwa uye kudzidzisa vanofamba nordic, ndakave nekubudirira kweNordic Walking kudzidzisa system yakakomberedza user-friendly, economical and dependable equipment. Izvi zvinotevera nhanho inokurumidza kuUnited States Nordic Walking Technique.
Yeuka zvakakosha - shinura, zvigunwe zvakasununguka uye zvakasununguka, matanda akadzungaira zvishoma uye usambosima matanda pamberi petsoka dzinotungamirira! Tsvimbo imwe neimwe yechitsitsinho inotora muti wemiti. Nzvimbo yemapuranga inobhururuka inobvumirana nemakumbo erudyi.
Nhamba 1 Nordic Walking
Anopisa anenge makumi maviri emakoriri kupfuura kufamba nguva dzose .
Vazhinji vekuAmerica vanosarudza Nordic Walking muNhandare 1 vachifamba vachifamba nemapuranga zvishoma zvakatsigirwa apo ivo vanozvibatsiridzira kubva pakushandiswa kwemarefu akareba mapuranga. Kururamisa mapuranga akareba kunotibatsira kuti tifambe tichifamba nechepamusoro-soro- kutarisana nekufamba zvakanaka ndeyekuti zvinhu zvakanaka.
Izvi zvakagadziriswa kufamba zvakanaka kana zvichisanganiswa neyakasiyana-siyana 4-Girasi-Drive chiito chiito chekufamba nemapuranga zvakanyanya kunoderedza kushungurudzika kumakumbo, mabvi, mahudyu uye kumashure. Nordic Walking yakaderera simba uye asi inopa basa rinobudirira zvikuru - rinopisa makoriri uye rinoshanda masimba akawanda kupfuura kufamba nguva dzose.
* Zvakakwana mapuranga akaisa zvigaro pamasendi 90 paunenge wakabatanidzwa uye wakamira kure.
Nhamba 2 Nordic Walking
Inopisa kusvika kune mamwe makoriri makumi matatu pane kufamba nguva dzose. Nhamba 2 inosanganisira ruoko rwakakwana ruchiwedzera mberi uye ruchidzika pasi (matanda akadzungaira zvakare). Kufanana nekuedza kusunungura ruoko kana zvipingamupinyi sezvavanenge vachibhururuka pane dambudziko: famba mberi, tora bharuti uye udzoke. Kuwedzerwa kwemaoko kweDhigiri 2 kunowedzera kuwedzerwa kwekufamba kwezuva nekufamba kwenguva.
* Hapana kukanganisa muNhanho 2 uye hapana kuwedzera kwekunyanya kumusana kana waita zvakanaka uye nematanda akakodzera. Mapolisi ari maduku kwazvo achawedzera kusadikanwa kunetseka kusvika kumucheto kumashure.
Nhamba 3 Nordic Walking
Inopisa kusvika makumi mana emakoriri akawanda kupfuura kufamba nguva dzose. Nhamba 3 inosanganisira huwandu hwekuwedzera kweZvipiri 2 pamwe nekusimba nesimba nguva dzose kuburikidza nesitsitsinho chemaoko muNordic Walking straps - kubva pachimiro cheputi kuti chibve.
Yeuka kuchengeta minwe yako yakasununguka uye yakasununguka - hapana mutsvuku wakachena weputi uye HAPANA kufa.
Nhamba 3 inoda kushandiswa kwemapuranga chaiwo eNordic Walking ane makumbo emakumbo emhando yegorofu . Poles nechekare yefashoni loop straps kana kusina mabhanhire haisi kufara uye inobudirira. Vanofamba-famba vanoziva chakavanzika chezvikwata zvitsva izvi zvinoshamisa uye vose veErictic skiers vanoshandisa iyi ganda risina maoko risina kuwedzera, kunyaradza uye kungofanana nefizikiki yakanaka.
Chinhu chikuru kwazvo pamusoro paNordic Walking ndechokuti pasinei nehuwandu hwatinodzidzisa, isu TINOBATSIRWA nekubvumira kuti misana yedu iite zvakakwana (biomechanically correct) chero bedzi patinoshandisa mapuranga akareba zvakakwana nemaitiro akanaka uye chengetedza izvozvo.
Poles yeNordic Kufamba Marathon
Nordic Walking imidziyo yakachengeteka, yakavimbika uye yakakura zvakakodzera inokosha kuNordic Walkers. Izvozvo zvakati, zvikomborero zveNordic Walking zvave zvichiwanikwa kuburikidza nevanhu vanofamba nematanda maviri, zvigaro zviviri zvepafaro uye kunyange mabhuo maviri e-bamboo - pasina kubata! Kunaka kwaNordic Walking kunogona kuwanikwa zvishoma nechinenge chero chigadzirwa chero chipi zvacho kana kuti pfuti .
Mazano angu okutevera haasi angu oga, asiwo anotsigirwa nevashandi muScandinavia - Nordic Capital yeZvenyika - panzvimbo yevamwe vanogadzira.
Rubber Tips:
Poles iyo inouya nepurasitiki yakaonda "travel caps" haisi yekuti Nordic Walking Poles uye iyo mazano haisi yakagadzirirwa kufamba. Kune mhando mbiri dzedabha rebhubhu kunze kwemusika - mazano pasi pepasi rose uye mazano anobata mazamu akafanana. Izvo zvakaderera mazano mazano zvinotenderwa pazuva re marathon. Izvo zvinopenya uye hazvina kukanganisa kusvetuka kuyerwa. Bhoot shaped tips inopedza nguva shoma, inorema uye zvinosuruvarisa zvinokanganisa kuwanda kwemafuro ematanda.
Nordic Walking Poles
Ichokwadi pamusoro pemiti yeNordic Walking iri nyore uye yakatsigirwa nemakumi ezviuru evanhu vakabatanidzwa muNordic Walking Clinics - vanhu vakasarudza zvakagadzika matanda imwechete pamusoro pemapuranga akashandurwa nemapuranga ane chisimba chisina kuvharidzira gorofu maitiro emapurisa pamusoro pemapuranga ane micheka yakasimba kana hapana mabhanhire zvachose.
Inogona kuchinja kana kuti Single Piece Poles
Handisati ndamboona nyika yepamuchinjikwa kana kutsika kwemhepo inoshandisa micheka yakagadziriswa munhangemutange - ivo vane nzara, vane hoofy swing-kurema, vanoita maziso emagetsi ekugadzirisa manyorero uye vane zvikamu zveplastiki mumutambo wekupfigira unopa ' t ekupedzisira. Mapuranga asinganatsiri HAVASVANISI kushandira uye ini handingambozvitengeri mapuranga akashandurwa kune vakwegura!
Kune vafambisi vezvikepe uye vanofambira zvakanyanya ndinotengesa mari inodhura yakagadziriswa pawebsite yangu, asi kana vasiri varairi vengarava kana vanofambira zvakanyanya vanovarayira nenzira yekutadza ini ndinovatsanangurira kuti zvitanda chimwe chete pamutengo zvakachengeteka uye zvinovimbika. SWIX neLeki vanoita mapurisa akasiyana-siyana akachinja, asi ini handitauri ivo vakuru, kwezuva nezuva kana marathon. Tsvaga yevashandi-yakagadzikana imwe yemapuranga uye iva nechokwadi chokuti uwane zvakakodzera.
Aluminium vs. Carbon
Izvo zvinogadzira iwe ungati iwe unotenda kuti Carbon Poles inopa kuwedzerwa kunotyisa, kuwedzera kukura kwehupfumi uye zvimwe zvinobatsira. Ichokwadi ndechekuti muhupo husingaoneki hazvibviri kutaurira musiyano pakati pemhando imwe-chigadziko chemarumisiyumu uye 1-kipande mapuranga emabhoni. Zvisinei, pane musiyano mukuru unooneka pakati pezvigadziko 1-matanda uye zvinogadziriswa - zvinogadziriswa zvinorema, zvinonzwika, zvinokanganisa, dzimwe nguva zvinowira zvisingatarisirwi uye zvinenge zvichitengesa kuwanda. My ski racers inoda carbon dial uye ichibhadhara kusvika $ 350 pairi paJunior National Level. Nokuda kweNordic Kufamba nenyaya yakakosha haisi yakakura chinhu. Imwe kambani inoremekedzwa ichakupa zvisarudzo pakati pealuminium uye carbon poles, asi hazvizokupi zvakawanda zvekutengesa iwe zvakanyanya mari inodhura carbon.
Kana kambani yacho isingatauri zvingasarudzwa chenjera. Nokuda kwekuNow Nordic Kufamba kwepamhando yehupamhi yemapuranga eine aluminium alloy emiti inoshamisa.
Nordic Walking Shoes
Zvipfeko zvandinoda zvekudzidzisa uye Nordic Walking ndezveNew Balance Trail Running Shoe. Zvishangu zvishoma kudhura zvinowanzofambisa tsoka dzangu dzakanakisa - usafungidzira kuti $ 100 + ndiyo ndiyo yakanakisisa shangu kwauri. Tsvaga mufananidzo unokodzera tsoka dzako zvakanakisisa! Kupfeka shangu dzakanaka uye kuti unovimba kuenda kure.
HANDI HERE dzinoratidza kupfekedza racing rakagadzikana muNordic Walking Marathon yako. Mumakore ekupedzisira makiromita makumi maviri nemaviri emakwikwi ayo ndakamhanya ndakapfekedza shangu dzangu dzokudzidzira, ndakatora kutanga uye ndakaputsa rekodhi yacho. Ndakasarudza kutsigirwa uye kunyaradzwa uye chisarudzo changu chakadzivirira kukuvadzwa uye kuderedzwa kunokonzera kushungurudzika kumakumbo, mabvi, mahudyu uye kumashure - kunetseka nokuti mairegi angu ekudzidzisa aiva anenge 50% ezvinowanzokurudzirwa.
Iva nechokwadi chekushandisa shangu dzakasununguka dzakaputsika-usaedza marathon mune chimwe chinhu chausina kuedza uye chivimbo. Uyezve, kana iwe une mazana emakiromita pamahwendefa ako aunofarira ingangodaro nguva yekutora vaviri vekudzoka. Ikowo pfungwa yakanaka yekushandura shangu uye kugara uine mushure.
Nordic Walking Gloves
Real Nordic Walking Poles inouya nemabhanhire akaisvonaka akafanana nejinga risina chinhu. Iwe haudi kana unoda magirazi chaiwo kana uri kushandisa nhamba chaiyo yeNordic Walking. Mumwedzi yakareba, mabhanhire anogadzirisa kuti awane nzvimbo yakawanda ye mittens kana magirafu uye nokuti Nordic Walking magirafu haana chaunopinda, haazove akasarudzwa zvakanaka kupfuura.
Nordic Walking Marathon Kudzidzisa Purogiramu
Long Slow Distance (LSD): Nheyo dzemitambo yese yekutsungirira iLSD - kureba kwenguva refu. Kana iwe uri kutarisa kune marathon, iva nechokwadi chekuita zvishoma nezvishoma makiromita ako uye iva nechokwadi chekukanda mumazuva mashoma ekudzikinura uye kwevhiki yekudzoka kamwechete munguva.
Ndapota cherechedza kuti pane zvishoma iwe unogona kuita vhiki kana maviri isati yasvika "kukanganisa" kwemarathon.
Nheyo dzinofanirwa kuve dzakarongedzerwa mavhiki mashoma. Pasi apa pane mapepa emugwagwa mavhiki gumi chete ekumisa mileage yako, pasina kukubvisa pasi:
Mon - 3-4 mama
Makumbo - 3-4 maira
Wed - 3-4 miles
Ndira - 3-4 mama
Chishanu - 1-2 maira
Sat - 5-6 miles
Zuva - bhasikoro, kushambira, kumhanya
Mon-5-6 makiromita
Makumbo - 5-6 makiromita
Wed - 3-4 miles
Ndira - 5-6 miles
Fri - 1-2 maira
Sat - 7-8 miles
Zuva - bhasikoro, kushambira, kumhanya
Mon - 3-4 mama
Makumbo - 3-4 maira
Wed - 5-6 miles
Ndira - 3-4 mama
Chishanu - 1-2 maira
Sat - 5-6 miles
Zuva - bhasikoro, kushambira, kumhanya
Mon-5-6 makiromita
Makumbo - 5-6 makiromita
Wed - 3-4 miles
Ndira - 5-6 miles
Fri - 1-2 maira
Sat - 7-8 miles
Zuva - bhasikoro, kushambira, kumhanya
Mon-5-6 makiromita
Makumbo - 5-6 makiromita
Wed - 5-6 miles
Ndira - 3-4 mama
Fri - 5-6 mama
Sat - 5-6 miles
Zuva - bhasikoro, kushambira, kumhanya
Mon-5-6 makiromita
Makumbo - 5-6 makiromita
Wed - 5-6 miles
Ndira - 9-10 maira
Chishanu - 5-6 makiromita
Sat - 5-6 miles
Zuva - bhasikoro, kushambira, kumhanya
Mon-5-6 makiromita
Makumbo - 5-6 makiromita
Wed - 5-6 miles
Nhasi - 10-15 miles
Fri - 3-4 mama
Sat - 5-6 miles
Zuva - bhasikoro, kushambira, kumhanya
Mon-5-6 makiromita
Makumbo - 5-6 makiromita
Wed - 3-4 miles
Ndira - 5-6 miles
Fri - 1-2 maira
Sat - 7-8 miles
Zuva-kukwira, bhasikoro, kushambira
Mon-5-6 makiromita
Makumbo - 5-6 makiromita
Wed - 5-6 miles
Ndira - 3-4 mama
Fri - 5-6 mama
Sat - 5-6 miles
Zuva-kukwira, bhasikoro, kushambira
Mon - 3-4 mama
Makumbo - 3-4 maira
Wed - 3-4 miles
Ndira - 3-4 mama
Fri - 1-2 maira
Sat - Marathon
Nherechedza kubva kuna Wendy Bumgardner: Pete Edwards akagadzira purogiramu iyi nokuti Nordic Walking inonyanya kubatanidzwa kupfuura kufamba nguva dzose. Kuti ugare uchifamba, ndinokurudzira kuzadza kwemavhiki masere kwemavhiki masere kwemavhiki masere, kushanda kusvika kuma18 kusvika mairi mazuva mazhinji. Ona purogiramu yangu:
19 Mavhiki Marathon Kudzidza Purogiramu
Pacing
Zvichienderana nekushushikana kwako kuri kugadzirira Nordic Walking Marathon yako, ungada kufungidzira kuwedzera dzimwe "zvidzidzo" pane zvirongwa zvako zvekushanda. Mumwe mumhanyi angave achida kurova nhangemutange yemakiromita manomwe mumakiromita ake, asi vanodzidzisa pavanonyatsonaka 8 maminitsi masere pamakiromita.
Zvinokurudzirwa kuita imwe maira kana kuti pedo nebhokisi re "pacing" workouts kuti iite basa rinodiwa nekubatanidza rinodiwa kuchengetedza kuti makiromita makumi manomwe emamiriyoni ari kuita chinangwa. Aya maitiro ekufambisa haasati apfupisa kana All-Out, zvishoma zvishoma kukurumidza kudarika zvinoenderana neNordic Walking pace. Dzoka mumakiromita matatu -4 achidzokorora kana 3-4 nguva dzakapoteredza chikwata pane imwe nguva inokurumidzira nekuzorora kwenguva pfupi pakati.
Kana iwe Nordic Walk paunenge wakaenzana nemaminiti gumi emaminiti iwe unogona kudura makiromita gumi nemana panguva yako yekutambira zvidzidzo.
Zvenguva / Kushanda Kushanda
Nenguva uye basa rekukurumidza inzira yakanaka yekubatsira kuruka-kutanga metabolism.
Ndapota cherechedza kuti kukurumidza zvikuru haisi chinhu chakanaka. Chinangwa ndechokuti muviri uve wakagadzirira kukurumidza uye kukudziridza kubatana kunofambidzana nawo. Kana iwe uchivandudza kushanda kwako nekukurumidzira fomu yako uye nzira ichava yakanyanyisa kubudirira paunowanzoita Nordic Walking kasi.
Iko dzimwe nguva inokurudzirwa kusvika kumagumo ekugadzirisa kwekudzidzira kuti iwe ukandire mumapapiro maviri ehupamhi yemadhora makumi mashanu kana zvakadaro ndokudzoka zvakare kuhuwandu hwemazuva ose. Kunyange kutamba nechitarisiko chakanaka chekutsvaga kwemazuva makumi mashanu kusvika ku100 ibasa rinobudirira zvikuru. Iwe unokwanisa kugadzirisa fomu yakakwana panguva idzi dzenguva 50-100 dzedare dzichabhadhara panguva ye marathon.
Takagadzirira Kutanga?
Sezvakaita chero chirongwa chekuita basa chive nechokwadi chekutsvaga chiremba wako kutanga.
Rombo rakanaka! Ndinotarisira kuti mashoko aya anokubatsira kuti ugadzire rekodhi yako muNordic Walking yako 5K kana Full Marathon. Gara wakasununguka uye uwane FUN Nordic Walking!
Pete Edwards akazoita American Nordic Walking System kuti ape mirayiridzo yezera rose uye mazinga ehutano kusanganisira vanhu vane nhaurirano nyaya. Nzvimbo yake yepaIndaneti, Skiwalking.com, inoshandisa miti yeNordic Walking uye mavhidhiyo ekudzidzisa.