Ukulungiselela ukuhamba ibanga eligijimayo kufana nabagijimi, abakwa-skiers nabakwa- Nordic Walkers . I-Technique, imishini yokulungiselela, amamayela okude okude , ukuhamba ngezimoto, umsebenzi wejubane / izikhathi, ukudla kanye nokuhlanza zonke izingxenye ezibalulekile zokuhlela nokulungiselela inqubo.
I-Nordic Walking Marathons
Kungaba yinselele ukuthola umncintiswano ongekho nje kuphela ohambahambayo kodwa uvumela nezimpawu zokuhamba .
Isinyathelo esisodwa i-Portland Marathon e-Oregon inomkhakha we-Nordic Walking nomkhawulo wesikhathi esihamba ngomusa. We We Walk! I-Marathon, iHhafu ne-50K e-Minnesota nayo inesigaba se-Nordic Walking. Uma ukhetha umcimbi ohlukile wokuhambahamba, hlola ngemithetho kanye nomqondisi womncintiswano ukuqinisekisa ukuthi izingongolo zokuhamba zivunyelwe.
Ama-Nordic Walking Basics
Kusukela ekuzibandakanyeni komuntu siqu kanye nokuqeqesha abahamba ngezinyawo, ngithuthukise uhlelo lokufundisa oluphumelelayo lwe-Nordic Walking olusekelwe emshinini onobungane, onokwethenjelwa nokuthembeka. Okulandelayo isethulo esisheshayo ku-USA Nordic Walking Technique.
Khumbula izinto eziyisisekelo - gxuma, iminwe ikhululekile futhi ikhululekile, izingongolo zibuyele emuva futhi ungalimi izinti phambi kwenyawo! Wonke isiteleka sesithende sithola isitshalo se-pole. Izitshalo zesobunxele kwesokunxele ukuvumelanisa ngezinyawo zonyawo.
Ukuhamba kwe-Nordic kwe-Level 1
Ishisa ama-calories angu-20 ngaphezulu kunokuhamba okuvamile .
Abaningi baseMelika bakhetha i-Nordic Walking kwiNqanaba 1 ngokuhamba ngokuhamba ngezibambo ngokusekela kancane ngenkathi bezuza ngokuzenzekelayo ekusebenziseni izigxobo ezide ezide. Izigxobo ezide kakhulu zisisiza ukuthi sihambe ngokuzenzekelayo ngephutha elihle kakhulu - ukuhamba kangcono kokuhamba okuhamba kahle kuyinto enhle kakhulu.
Lokhu kuhamba okuhamba kahle kokuhamba lapho kuhlangene nesenzo esihlukile esiyingqayizivele se-4-Wheel-Drive sokuhamba ngezigxobo kunciphisa kakhulu ukucindezeleka emagqumeni, emadolweni, emaceleni nasemuva. Ukuhamba kwe-Nordic kuwumthelela ophansi futhi okwamanje unikeza ukuqeqeshwa okuphumelelayo kakhulu - ukushisa ama-khalori amaningi nokusebenza amaqembu amaningi emisipha kunokuhamba okuvamile.
* Amapulangwe aphelele abeka i-elbow emazingeni angu-90 uma uboshwe futhi umile.
Ukuhamba nge-Nordic kwe-Level 2
Ishisa ama-calories angu-30 ngaphezulu kunokuhamba okuvamile. I-Level 2 ihlanganisa ukunweba okugcwele kwengalo futhi kancane kancane (izingongolo zibuyele emuva kancane). Kufana nokuzama ukuzama ukuzulazula isandla noma izithiyo njengoba zihamba phezu kwesibambelelo: finyelela phambili, uthathe i-worknob bese uphinde ubuye. Ukwandiswa kwezingalo zeNqanaba 2 ngokuzenzekelayo kwandisa isikhathi sakho sokuhamba nokuhamba kwesikhathi.
* Akukho ukuguqulwa kweNqanaba 2 futhi akukho ukucindezeleka okungeziwe emhlane uma kwenziwa kahle futhi ngezigxobo ezifanelekayo. Amapolisi omfushane kakhulu azofaka ukucindezeleka okungafuneki kuze kube emuva emuva.
Ukuhamba nge-Nordic kwe-Level 3
Ishisa ama-calories angaphezu kwangu-40 kunokuhamba okuvamile. I-Level 3 ihlanganisa ukwandiswa kwengalo ephelele yeNqanaba 2 kanye namandla okuhlala njalo ngokusebenzisa isithende sandla esandleni sama-Nordic Walking straps - kusuka esitshalweni se-pole kuze kufike.
Khumbula ukugcina iminwe yakho ikhululekile futhi ikhululekile - ayikho i-knuckling emhlophe ye-pole futhi AKUNYE ukuboshwa.
I-Level 3 idinga ukusetshenziswa kwezingodo zangempela ze-Nordic Walking ezinezintambo zezinhluzane ezikhululekile ezingenalutho . Amapolisi anezintambo ezindala ze-fashion loop noma ama-straps awanakulungile futhi asebenzayo. Abakwa-skiers bayazi izimfihlo zalezi zingxube ezimangalisayo ze-ASP kanye nabo bonke abakwa-skipper base-Olimpiki basebenzisa lolu hlu lweglovu lwezinhlamvu ezingenalutho lwejubane elongeziwe, induduzo futhi nje nje nge-physics emihle.
Okumnandi kakhulu nge-Nordic Walking yukuthi kungakhathaliseki ukuthi yiliphi izinga esiqeqeshayo, SIPHUMA sizuza ngokuzenzekela ngokuzenzekelayo ngokuzenzekelayo (okuyizo eziphilayo) uma nje sisebenzisa izigxobo zobude eziphelele nezinqubo ezinhle futhi ugcine lokho kudibanisa.
Amapolisi weNordic Walking Marathon
Imishini ye-Nordic Walking ephephile, enokwethenjelwa nobukhulu ngendlela efanele ibalulekile ku-Nordic Walkers. Lokho kusho ukuthi izinzuzo ze-Nordic Walking ziye zafinyelelwa kancane ngabantu abahamba ngezinti ezimbili, izimbambo ezimbili zomshanelo ngisho namadonga amabili a-bamboo - akukho okubamba! Ubuhle be-Nordic Walking bungaphumelela kancane cishe cishe noma iyiphi idivayisi noma ipulazi .
Iziphakamiso zami okumele zilandelwe azizona ezami kuphela, kodwa futhi zisekelwe ochwepheshe eScandinavia - iNordic Capital Yezwe - kunokuba yimuphi umkhiqizi.
Amathiphu we-Rubber:
Amapolishi afika ngamaplastiki amancane "ama-caps wokuhamba" awawona ama-Poles ajwayelekile eNordic Walking futhi lawo macebiso awaklanyelwe ukuhamba. Kunezinhlobo ezimbili zezeluleko zenjoloba emakethe - amathiphu aphansi wephrofayili wephrofayela kanye namathiphu afakwe nge-boe beefier. Amathiphu aprofayili aphansi asemthethweni ngosuku lomncintiswano. Ziyakhanya futhi azithinti ukujula kwesisindo. Amathiphu afanelwe ama-boot ahlala isikhathi eside kakhulu, anzima futhi ngeshwa kuthinta isisindo sokugoba sezingongolo.
Ama-Poles ahamba ngezinkanyezi
Iqiniso mayelana nezigxobo zeNordic Walking lilula futhi lisekelelwa yizinkulungwane zabantu abaye bahlanganyela emitholampilo yami yaseNordic Walking - abantu abakhethe izigxobo eziqinile ezigxilwe phezu kwezigxobo eziguquguqukayo nezigxobo ezinezintambo zezinhluzane ezingenalutho ezingenalutho ngaphezu kwezigxobo ezinezintambo ezinama-loop noma akukho ama-straps nhlobo.
I-Adjustable or Single Piece Poles
Angikaze ngibone izwe lesiphambano noma i-skier ekhuphukayo isebenzisa izigxobo eziguquguqukayo emncintiswaneni - zinzima kakhulu, zine-weight-swing-weight, zenza imisindo emihle ehlangothini lwe-lock futhi zineziqeshana zeplastiki ohlelweni lwe-lock lwe-twist olunikezela ' t ekugcineni. Izigxobo eziguquguqukayo AWABI abasebenzisi abanomusa futhi angizange ngithengise izigxobo ezilungiswayo kubantu abadala!
Abagibeli bezindiza nabahamba ngokweqile ngithengisa i-pole eguquguqukayo e-website yami, kodwa uma abangenawo umshayeli wezimoto noma abahamba ngokweqile bebayala ngephutha ngibatshela ngobuqotho ukuthi izingodo ezilodwa ½ intengo ziphephile futhi zithembeke kakhulu. I-SWIX ne-Leki benza izigxobo ezihle kakhulu, kodwa angiziphakamise abantu abadala, ukusetshenziswa kwansuku zonke noma i-marathon. Bheka izingodo zomuntu oyedwa-friendly futhi uqiniseke ukuthi uthola okulungile.
Aluminium vs. Carbon
I-manufactures ingabe ukholelwa ukuthi iCarbon Poles inikeza ukunyanyiswa okungaphezulu, isisindo se-swing esingcono nezinye izinzuzo. Okuyiqiniso ukuthi ekuvivinyweni okuyimpumputhe akunakwenzeka ukutshela umehluko phakathi kwezingqinamba ezimbili ze-aluminium kanye ne-1-piece carbon poles. Kodwa-ke, kukhona umehluko omkhulu phakathi kwezigxobo eziyi-1 kanye nezigxobo eziguquguqukayo - izinguquko ezinzima kakhulu, zomsindo, ezinzima, ngezinye izikhathi ziwela ngokungalindelekile futhi zibe nesisindo sokugoba. Ama-ski racers ami afuna ama-carbon poles bese akhokhela ku-$ 350 ngamaphesenti amabili ku-Level Junior National. Ukuhamba nge-Nordic inkinga yesisindo akuyona into enkulu. Inkampani ehloniphekile izokunikeza ukukhetha phakathi kwe-aluminium kanye ne-carbon poles, kodwa ngeke ikunikeze ama-hype amaningi ukuze ikuthengise izinto ezibiza kakhulu ze-carbon.
Uma inkampani inganikeli izinketho qaphela. Nge-Nordic Walking eyingqayizivele i-quality quality ye-lightweight aluminium alloy izigxobo ezimangalisayo.
Izinwele ze-Nordic zokuhamba
Izicathulo zami ezizithandayo zokuqeqeshwa kanye ne-Nordic Walking yiSew Shoe Running Trail Run. Izicathulo ezingabizi kangako zivame ukulinganisa izinyawo zami - ungacabangi ukuthi i $ 100 + yizona izicathulo ezinhle kunawe. Thola imodeli ehambisana nezinyawo zakho! Gqoka izicathulo ezikhululekile futhi uthembele ukuya kude.
Angikusikisela ukuthi ugqoke umjaho ogijimayo kuMarathon wakho wokuqala we-Nordic Walking. Esikhathini sokugcina esingamamayela angu-26 engangigijima ngangizigqoke izicathulo zami zokuqeqesha, ngathatha okokuqala futhi ngiphule irekhodi lesifundo. Ngakhetha ukwesekwa nokududuzwa futhi ukukhetha kwami kuvimbele ukulimala nokunciphisa ukucindezeleka okungase kube khona emakhaleni, emadolweni, emaceleni nasemuva - ukukhathazeka ngoba ukuqeqeshwa kwami mileage kwakungaba ngu-50% walokho okuvunywa kakhulu.
Qinisekisa ukuthi usebenzisa izicathulo ezikhululekile eziphukile - ungazami umncintiswano kwenye into ongazange uyihlolwe futhi uyithembe. Futhi, uma unezinkulungwane zamamayela esikhwameni sakho ozithandayo kungase kube yisikhathi sokuthatha i-back-up pair. Kungumqondo omuhle wokunye izicathulo futhi uhlale uphelela emuva.
AmaGantshi Ahamba Nge-Nordic
Ama-Poles ahamba phambili e-Nordic ahamba anezintambo ezikhululekile ezifana nesigilavu esingenaminwe. Awudingi noma ufuna amagilavu akhethekile uma usebenzisa izigxobo zangempela ze-Nordic Walking. Ezinyangeni ezinzima kakhulu ama-straps ahlela ukwenza indawo engaphezulu yamagundane noma amagilavu futhi ngenxa yokuthi amagilavu aseNordic Walking ayinamunwe, ngeke abe nokukhetha okuhle kunanoma yikuphi.
I-Nordic Walking Marathon Training Schedule
Ubude obude obude (LSD): Isisekelo sayo yonke imidlalo yokukhuthazela yiLSD - ibanga elide elide. Uma ugxila emncintiswaneni wezemidlalo, qiniseka ukuthi kancane kancane wakha amamayela wakho futhi uqiniseke ukuthi uphonsa ezinsukwini zokutakula ezinamandla kanye neviki lokutakula kanyekanye.
Sicela uqaphele ukuthi kuncane ongakwenza ngesonto noma ezimbili ngaphambi kokuthi "uqhube inkambo" ye-marathon.
Isisekelo sidinga ukucatshangwa kahle ngamasonto kusengaphambili. Ngezansi ibalazwe lomgwaqo elula lamaviki eli-10 lokwakha i-mileage yakho, ngaphandle kokukudiliza:
Mon - 3-4 miles
Amathuzu - 3-4 miles
Wed - 3-4 miles
NgoLwesibili - 3-4 miles
NgoLwesihlanu - 1-2 miles
Ama-Sat - 5-6 amamayela
Ilanga - ibhayisikili, ukubhukuda, ugijime
I-Mon - 5-6 miles
Amapayipi - amamayela angu-5-6
Wed - 3-4 miles
NgoLwesihlanu - 5-6 miles
Ngo-Fri - 1-2 amamayela
I-Sat - 7-8 miles
Ilanga - ibhayisikili, ukubhukuda, ugijime
Mon - 3-4 miles
Amathuzu - 3-4 miles
NgoMashi - amayela angu-5-6
NgoLwesibili - 3-4 miles
NgoLwesihlanu - 1-2 miles
Ama-Sat - 5-6 amamayela
Ilanga - ibhayisikili, ukubhukuda, ugijime
I-Mon - 5-6 miles
Amapayipi - amamayela angu-5-6
Wed - 3-4 miles
NgoLwesihlanu - 5-6 miles
Ngo-Fri - 1-2 amamayela
I-Sat - 7-8 miles
Ilanga - ibhayisikili, ukubhukuda, ugijime
I-Mon - 5-6 miles
Amapayipi - amamayela angu-5-6
NgoMashi - amayela angu-5-6
NgoLwesibili - 3-4 miles
Ngo-Fri - 5-6 miles
Ama-Sat - 5-6 amamayela
Ilanga - ibhayisikili, ukubhukuda, ugijime
I-Mon - 5-6 miles
Amapayipi - amamayela angu-5-6
NgoMashi - amayela angu-5-6
NgoLwesibili - 9-10 miles
ULwesihlanu - amamayela angu-5-6
Ama-Sat - 5-6 amamayela
Ilanga - ibhayisikili, ukubhukuda, ugijime
I-Mon - 5-6 miles
Amapayipi - amamayela angu-5-6
NgoMashi - amayela angu-5-6
Nge-10 - 10-15 miles
Ngo-Fri - 3-4 miles
Ama-Sat - 5-6 amamayela
Ilanga - ibhayisikili, ukubhukuda, ugijime
I-Mon - 5-6 miles
Amapayipi - amamayela angu-5-6
Wed - 3-4 miles
NgoLwesihlanu - 5-6 miles
Ngo-Fri - 1-2 amamayela
I-Sat - 7-8 miles
Ilanga - ukuhamba, ibhayisikili, ukubhukuda
I-Mon - 5-6 miles
Amapayipi - amamayela angu-5-6
NgoMashi - amayela angu-5-6
NgoLwesibili - 3-4 miles
Ngo-Fri - 5-6 miles
Ama-Sat - 5-6 amamayela
Ilanga - ukuhamba, ibhayisikili, ukubhukuda
Mon - 3-4 miles
Amathuzu - 3-4 miles
Wed - 3-4 miles
NgoLwesibili - 3-4 miles
Ngo-Fri - 1-2 amamayela
I-Sat - Marathon
Qaphela kusuka ku-Wendy Bumgardner: U- Pete Edwards wakhele lolu hlelo ngoba i-Nordic Walking iningi lokuzivocavoca kunokuhamba okuvamile. Ukuze uhambe ngokujwayelekile, ngincoma inkambo egcwele yokuqeqeshwa kwamaviki angu-19 kunalesi sifundo seviki eli-10, ukusebenza kuze kube yizinsuku ezingu-18 kuya kwezingu-22 kuya ku-mayela. Bona isimiso sami:
19 Iviki lokuqeqesha iMarathon
I-Pacing
Kuye ngokuthi kunzima kangakanani ukulungiselela iNorth Walking yakho Marathon, ungase uthande ukucabangela ukungeza izikhathi ezithile "zokuhamba phambili" ezinhlelweni zakho zokusebenza. Umgijimi isibonelo angase afune ukushaya umncintiswano wemakhilomitha angu-7 ngesikhatsi sakhe semarathon, kodwa uqeqesha ngokunethezeka 8 imizuzu eyisishiyagalombili ngehora.
Kunconywa ukuba usebenzise amakhilomitha angaba ngu-mile noma eduze kwe-block "pacing" yokusebenza ukuze uqinise umzamo odingekayo nokuhlanganiswa okudingekayo ukuze ugcine umgomo wokugijima wamamitha angu-7. Lezi zikhathi zokuhamba ngezimoto azihambisani nanoma yi-All-Out, nje kancane esheshayo kunezinga elivamile lokuhamba nge-Nordic. Hamba ngokuphindaphinda kwama-3 -4 ubude noma izikhathi ezingu-3-4 ezungeze ibhulogi ngesivinini esisheshayo ngokuphumula okuncane phakathi.
Uma u-Nordic Walk cishe isilinganiso samamayela angu-10 ungase ufune ukudubula ngamamayela angu-9 eminithini yakho ngesikhathi sokuhamba nge-pacing.
Izikhathi / Umsebenzi Wokusheshisa
Ukuhamba nokusebenza ngesivinini kuyindlela enhle yokusiza ukugxuma-ukuqalisa imetabolism.
Sicela uqaphele ukuthi ijubane elikhulu akuyona into enhle. Umgomo uwukuba umzimba ujwayele ukusheshisa futhi uthuthukise ukusebenzisana okuhambisana nakho. Uma uthuthukisa ukusebenzisana kwakho ngesivinini esheshayo ifomu lakho kanye namasu azosebenza ngendlela ephumelelayo kwizinga lakho elivamile le-Nordic Walking.
Ngesinye isikhathi kunconywa ekupheleni komsebenzi wokufaka umshini wokukhipha izivinini ezimbalwa zejubane ezinamamitha angu-100 noma ngaleyo ndlela bese ubuyela emuva ekuhambeni kwakho okujwayelekile. Ngisho ukugijimela ngesenzo esihle sokubamba izinyanga ezingu-50-100 kuwumsebenzi ophumelelayo kakhulu. Ikhono lakho lokugcina ifomu elihle phakathi nalezi zikhathi zendawo ye-50-100 zizokhokha ngesikhathi se-marathon.
Ulungele ukuqala?
Njenganoma yiluphi uhlelo lokuzivocavoca qiniseka ukuthi ubonisane nodokotela wakho kuqala.
Ngikufisela inhlanhla! Ngithemba ukuthi lolu lwazi lukusiza ukuba uqale irekhodi lakho siqu ku-Nork Walking yakho 5K noma iMarathon egcwele. Hlala ukhululekile futhi ube ne-FUN Nordic Walking!
U-Pete Edwards uqale uhlelo lwe-American Nordic Walking System ukuhlinzeka imfundo yazo zonke ubudala namazinga wokufaneleka afaka nabantu abanezinkinga zokulinganisela. Iwebhusayithi yakhe, i-Skiwalking.com, ifaka izigxobo ze-Nordic Walking namavidiyo wokufundisa.