Ucwaningo luqinisekisa ukusebenza kwe-Nordic ukuhamba
Ukuhamba ngezinkuni zokuhamba noma izinti zokuhamba kungakuvumela ukuthi ushise amakholori amaningi ngenkathi ungazwa ukwanda kokusebenza. Ungakwazi ukujabulela izinzuzo zokuzivocavoca umzimba ngaphandle kwesidingo sokusheshisa.
Izigxobo zokuhamba zisebenza umzimba wakho ophezulu ngenkathi ukuhamba njalo kungenzi. Lokhu kubangela ukushisa cishe ngamaphesenti angu-20 amakhalori amaningi ebangeni elifanayo noma isikhathi esichithwa ukuhamba.
Izigxobo zengeza ukuzinza emigwaqweni enezintambo noma ezingalingani kanye nabahambahambayo abangase banakho ukuzethemba noma banenkinga yokulinganisela kunoma iyiphi indawo. Funda ukuthi lezi zinzuzo ziye zaqinisekiswa kanjani nocwaningo.
Amapolisi Ahamba Ukushisa Amakholori Angaphezu Kokuhamba Ngokuvamile
Ukusebenzisa izigxobo zokuhamba kubangela ukushisa ama-khalori amaningi futhi unike inhliziyo yakho namaphaphu ngaphezulu kokuzivocavoca kunokuhamba ngejubane elifanayo ngaphandle kokuhamba ngezinti. Umehluko uqondene nekhalori eyodwa eyengeziwe ngomzuzu.
Ucwaningo luka-2018 lwaqhathanisa abahamba ngezinyawo ababesebenzisa izigxobo ezinezici ezine ezahlukene. Lezi zihlanganisa izinqubo ze- Nordic zokuhamba kanye nenqubo efana ne- Exerstrider indlela kanye nethuluzi elifana nokusebenzisa izindlela zokuhamba ngezinyathelo ezinamandla zokubheka . Ngamanye amasu kuholele ekusebenziseni i-oxygen engaphezulu futhi ekhulise izinga lokushaya kwenhliziyo. Ukuhamba kwe-Nordic kwakungcono kakhulu, ukushaya kwenhliziyo kwaphakamisa isilinganiso sezintambo ezingu-23 ngomzuzu uma kuqhathaniswa nokuhamba okuvamile.
Ukusetshenziswa kwe-oksijeni kwaphakanyiswa amaphesenti angu-37 futhi izinga lokuphefumula landa kakhulu.
Enye ubunzima bokuhamba ngokuhamba nge-Nordic ukuthi kuthatha ukujwayela ukufunda uhlelo futhi uthole inzuzo egcwele. Lolu cwaningo lwalukhuthaza ukuthi ukusebenzisa izibonda izindlela eziphansi kakhulu zisezinzuzo ezinkulu uma kuqhathaniswa nokuhamba ngaphandle kwamapulangwe.
Thuthukisa Ukuzivocavoca Kwakho Ngaphandle Kokuzwa Ukuzikhandla okwengeziwe
Enye inzuzo yokusebenzisa izigxobo zokuhamba yilokho ukuhlola kubonisa ukuthi usebenzisa amandla amaningi ngaphandle kokuzwa ukuthi wenza kanjalo. Ungakwazi ukuhamba isikhathi sakho noma ibanga lakho evamile ngesivinini sakho esikhethwayo ngenkathi uthola ukuqeqeshwa okungcono. Lokhu kungakusiza ukukhulisa ukuhamba kwakho okujwayelekile ukusuka ekukhanyeni kuya ekutheni ulinganise amandla , okwenza ukuqina komzimba futhi ulethe izinzuzo eziningi ekunciphiseni izingozi zempilo. Kungakhathaliseki ukuthi awufuni nje ukuhamba ngokushesha noma awukwazi ukwenza kanjalo kahle, lokhu kuyinzuzo enkulu.
Izigxobo zokuhamba zifanele bonke ubudala, kuhlanganise nabantu abadala . Ukubuyekezwa kwezifundo ezithole izinzuzo zabadala kuhlanganisa ukuthuthukisa amandla aerobic, ibhalansi, ukuguquguquka, amandla omzimba, kanye nekhwalithi yokuphila.
Ukuhamba kwe-Nordic kusekelwe kumasu okuhamba ngezindiza ezihamba phambili futhi kwasetshenziswa okokuqala njengendlela yokuqeqeshwa ehlobo kubantu abakulowo mdlalo. E-Melika, inqubo ye-Exerstriding yasungulwa nguTom Rutlin ukuthuthukisa izinzuzo zokuzivocavoca zokuhamba. Ukusebenzisa izigxobo zokuhamba ukuzinza emigwaqeni sekuye kwaba yindawo evamile, nakuba kungavamile ukubona ukuvivinya umzimba ukuhamba ngezigxobo ezisetshenziswa emigwaqeni yase-US
Imishini efanelekayo iyadingeka
Ukulungiswa kwemikhuba ye-Nordic yokuhamba nokuqeqeshwa okuphumelelayo kufinyeleleke kakhulu ngemishini eyenzelwe ikakhulukazi ukuhamba kweNordic.
Izigxobo zine-semi-glove enamathele evumela ukuthi ukhulule isigxobo ekugcineni kwesimo sokubuyela emuva bese uphinde ubuyele esandleni sakho. Ukubamba izingodo kungase kube ne-strap kodwa kungenalo iglavu. Izigxobo zokuhamba zenziwa zibe zikhanya futhi zihlale ziqinile. Ukubamba kwendulungu kuhlolwe nge-ergonomically. Amapolisi anesipoti se-spike emigwaqeni elula futhi i-asphalt ye-rafra yesikhwama yokusebenzisa emigwaqweni yasendleleni nemigwaqo ephikisiwe.
Izwi elivela
Ukusebenzisa izigxobo zokuhamba kungakusiza uthole ukuqeqeshwa okungcono ekuvinjeni okufanayo okuhambayo. Uzothola izinzuzo kakhulu uma ufunda inqubo efanele. Kodwa-ke, ngisho noma ungakutholi kahle ukuthi uzobe useza ukuqinisa ekusebenzeni kwakho kokuhamba.
> Imithombo:
> Bullo V, Gobbo S, Vendramin B, et al. Ukuhamba Nge-Nordic Kungabandakanywa Emshinini Wokuzivocavoca Ukwandisa Amandla Aerobic, Amandla Nekhwalithi Yokuphila Kubantu Abagugile: Ukubuyekezwa Okuhlelekile Nokuhlaziywa Kwemeta. Ukuvuselelwa Ucwaningo . 2017. ini: 10.1089 / umhla ka.2017.1921.
> Grainer A, Zerbini L, Reggiani C, et al. Izimpendulo Zengqondo Nezimpendulo Zokuhamba Ngokuvamile eNtabeni Yemvelo Yemvelo. I-International Journal of Environmental Research kanye neMpilo Yomphakathi . 2017; 14 (10): 1235. i-doi: 10.3390 / ijerph14101235.
> Pellegrini B, uPeyré-Tartaruga LA, uZoppirolli C, et al. Amaphethini Amandla Amandla Ngama-Nordic Walking: Ukuqhathaniswa Nokuhamba Okuvamile. I-Gait & I-Posture . 2017; 51: 234-238. doi: 10.1016 / j.gaitpost.2016.10.010.
> Pellegrini B, Boccia G, Zoppirolli C, et al. Izimpendulo Zama-Muscular and Metabolic kuya Eminye Imikhakha Yokuhamba KaNordic, Lapho I-Matters Matters. I-Di Giminiani R, ed. PLoS ONE . 2018; 13 (4): e0195438. i-doi: 10.1371 / iphephandaba.pone.0195438.
> Tschentscher M, et al. Izinzuzo zezeMpilo zokuhamba eNordic. I-American Journal of Medicine Prevention. Januwari 2013. Umqulu 44, Issue 1, 76 - 84.