Engeza Ukuthembela Emgwaqeni noma Emgwaqeni Wendlela
Izintaba zezintaba nezintaba zenzelwe ukuzethemba ngokwengeziwe nokuzinza. Kungakhathaliseki ukuthi uhamba ngezinyawo ezinzima zezintaba noma udinga ukuzinza emigwaqeni nasemigwaqweni yepaki, iqoqo lezigxobo zingasiza kakhulu.
Amapolisi angasiza ekunciphiseni ukucindezeleka emajoyini akho, ikakhulu uma ukhuphuka noma wehla. Lokhu kuyinzuzo uma une-osteoarthritis noma ukhuluphele kakhulu. Abantu abanesifo sika-Parkinson noma i-multiple sclerosis bangase babe nokuzinza okungcono uma behamba ngezigxobo.
Uzothola izinzuzo ezingcono kakhulu uma usebenzisa iziqu zakho zokuhamba ngokufanele. Funda ukuthi ungabamba kanjani izigxobo, sebenzisa ingalo yesokudla nokunyakaza komlenze, futhi ulungise kubo ukukhuphuka nokukhuphuka. Ngezigxobo, uzozizwa uhamba ngokuzethemba nokuhamba ngezinyawo.
Ama-Polk Trekking ngokumelene nama-Nordic Walking Poles
Inzuzo eyinhloko yokuhamba ngezinyawo ukuhlinzeka ukuzinza okwengeziwe, kanti izinhloso ze- Nordic zokuhamba zizosebenzisa inqubo evutha amakholori amaningi futhi inikeza ukuqeqeshwa komzimba okuphezulu. I-trak pole technique ayifuni ukufaka noma yikuphi ukuzama noma uketshezi khalori. Lokhu kwenza kube kufanelekile ukusebenzisa ngezinyawo ezide nokuhamba, okufana ne- Camino de Santiago , noma ukusebenzisa uma udinga ukulinganisela okungcono nokuzinza lapho uhamba khona. Nazi umehluko nokufana phakathi kwezinhlobo ezimbili zezibonda:
- Izinwele kanye namagilavu: Izigxobo zokuhamba zingase zibe namacici. Uma benza, kungamane nje ukuvimbela ukuba basuke ezandleni zakho. Izigxobo ezihamba phambili ze-Nordic zihlala zine-strap noma i-glove-glove egcina izigxobo ezandleni zakho futhi ikuvumela ukuba uzikhulule ekubambeni kwakho emuva bese uzibuyisela emuva esandleni sakho. Ngezingodo zokuhamba, ungase uthande ukugqoka izigqoko zebhayisikili uma uthola udweshu uphakamisa isandla sakho, njengoba ziqiniswa phakathi kwesithupha nesithupha.
- I-Grips: Ukuhamba nge-pole ngokuvamile kukhulu futhi kudicilelwe ngokwemvelo ngenkathi i-Nordic yokuhamba i-pole ihamba kancane futhi iyingcosana ekuklanyeni.
- Ubude obungaguquguquki: Zombili izingongolo zokuhamba kanye nezinsika ze-Nordic zokuhamba zingahle zilungiswe ngobude. Zombili zivame ukwenziwa nge-aluminium, kodwa ezinye izakhiwo eziphezulu kakhulu zenziwa nge-carbon fibre noma ezinye izinto.
- Amathiphu namabhasikidi: Zombili izinhlobo zamapulisi zivame ukuba nethiphu le-carbide elifanele ukushaya kwiqhwa nemigwaqo ethambile, umdwebo wenjoloba ongayisebenzisa kwi-asphalt noma nge-pavement, amaqabunga eqhwa, kanye namabhasikidi enhlabathi / ukungcola okumele uwasebenzise ukugcina amathiphu angena ekujuleni izindawo ezithambile. Ukuze usebenzise izigxobo ngokuhamba, ungasusa amaqabunga bese usebenzisa i-rawra yewolubha phezu kwethidi ye-carbide.
Ngenkathi ungasebenzisa izigxobo zokuhamba zeNordic zokuzinza uma uthanda ukukhanda kwazo, awukwazi ukusebenzisa iziqu ze-trekking ngezinqubo ze- Nordic zokuhamba .
Kuyini Ubude Bokuhamba Okufanele?
Uma usebenzisa izigxobo zokuzinza, ufuna ukuba zibe yisikhathi ongabamba ngazo nge-elbow yakho kuma-degree angu-90 lapho iphoyinti isemhlabathini eduze kweenyawo zakho. Lokhu kukunika ithuba elihle lokubhekana nezikhathi lapho udinga ukubekezela khona emipulini yokuzinza.
Amapulangwe e-Adjustable-length anezimpawu ngamasentimitha. Lapho ukhuphuka, ungase uthande ukunciphisa izingongolo zakho ngamasentimitha angu-5 kuya ku-10 amasentimitha. Ngokufanayo, ngenkathi wehla phansi, ungase ufune ukubandisa ngamamitha angu-5 kuya ku-10 amasentimitha. Ngezinye izikhathi uzobe usendleleni ehlwanyelwe isikhathi eside kangangokuthi ungafuna ukunciphisa isikhala esisodwa bese ukwandisa enye.
Izigxobo eziningi ezilungiswayo zinebanga labantu abavela kumamitha angu-5 kuya ku-6 ubude. Uma ufushane, kungase kube khona izibonda ezenzelwe izingane ezizofanelana nawe kahle. Uma ubude, bheka izingongolo zebanga eliphezulu lokuphakama. Izigxobo zesikhathi eside ezingaguquguqukayo zingafaneleka uma uhamba ngezinyawo ezingeni eliphezulu.
Qala ngokulungisa ubude bePoles yakho
Yazi ukuthi ungalungisa kanjani ubude bezingongolo zakho. Hamba ngezikhalo zakho ugobile emazingeni angu-90 bese ulungisa ubude ukuze ugijimi uphume ezandleni zakho kulelo zinga.
Uma uthola ukuthi kufanele uphakamise izibambo kaningi phezu kwamadwala noma utshani, ungase ufune ukunciphisa izingongolo kancane.
Uma unamapulangwe angu-3, isiphakamiso esisodwa ukusetha isigaba esiphakeme emkhatsini we-middleway iphuzu bese ulungisa isigaba esingaphansi ubude obufanele bokuhamba ezingeni. Manje uma udinga ukulungisa ubude, uzokwazi ukulungisa nje isigaba esiphezulu.
Ukusebenzisa isithwathwa
Uma izigxobo zakho zinezintambo, phakamisa isandla sakho uphakamise uhlangothi bese ubambelela. Lokhu kubangele ukuthi i-strap iphezu kwesandla sakho (futhi ungaphambukisi), ngesithupha sakho phezu kwesibhande. Lungisa ubude bebhande ukuze ipolisi ivikeleke kule ndawo. Ezinye izibonda zinezintambo ezibhalwe ngakwesokunxele futhi zilungile ukuze kube lula. Ngokusebenzisa i-strap ngale ndlela, uzokwazi ukukhipha isikhwama sakho isikhashana okwesikhashana ngaphandle kokuwa phansi.
Ukushaya i-Pole
Ukubamba kwakho esigxotsheni kufanele kukhululeke, kanti isibalo sakwazi ukujikeleza phambili nokubuyela phakathi kwesithupha sakho nesithombe sangaphambili. I-handgrips ivame ukungena nge-angled ukuze isebenzise ngokusebenzisa kwayo.
Uma ugcina ukukhululeka kwakho kukhululekile, kuzothatha umzamo omncane ukufiphaza ipulazi phambili ngesinyathelo ngasinye. Ukuze ujwayele ukumbamba kahle, yibambe phakathi kwesithupha nesithupha sakho ngaphandle kokusebenzisa enye iminwe. Yilokho okudingayo ngempela. Ungavala ezinye iminwe ngokukhululekile.
Ukubambelela ngokuqinile esiqongweni akudingekile futhi kungakwazi ukukhathala izandla nezandla. Ungakhathazeki, ngokujwayelekile uzokuqinisa ukuqina kwakho uma uzizwa uhamba noma udinga iphuzu lokuzinza okwesikhashana ngenkathi uhamba.
I-Arm Motion
Gcina izintambo zakho eduze kwezinhlangothi zakho njengoba uhamba futhi usebenzise izibonda. Ngesinyathelo ngasinye, qhafaza uhlangothi oluphambene nalo. Lokhu ukuhamba okuncane okuphezulu kwe-forearm noma i-flick encane yesandla. Uma unesandla esibi, kuzokwenza ukuthi ipulazi liqhubekele phambili ngendlela efanele.
Ingalo ephikisayo / ukunyakaza komlenze kubalulekile. Uma uletha ingalo kanye nomlenze ofanayo phambili, uzophela ngokuphazamiseka. Kungase kudingeke ukuthi usebenzise lokhu ekuqaleni uma kungenjalo ngokwemvelo. Hamba uhudula izigxobo ngemuva kwakho ngenhla yemvelo, futhi kufanele ubone ukuthi uwela engxenyeni ehlukile / iphethini lomlenze. Manje ungakwazi ukuletha izingongolo ngokwanele ukuze amathiphu athathe umhlabathi ngesinyathelo ngasinye.
Asikho isidingo sokutshala isifuba phansi emhlabathini. Izingalo zakho zingaqhubekela phambili nangokwemvelo njengoba uhamba. Awudingi noma yikuphi ukunyakaza kwengalo noma ukuphoqeleka kwengalo. Lungisa ubude bezingongolo ukuze ugcine i-elbow angled njengoba izingongolo zakho zixhumana nomhlabathi.
Ukutshala i-Pole
Ukuze uzinze, isihloko se-pole sizohlwanyela kancane. Ivele ithinte umhlabathi ngaphambi kokuba uyivule phambili futhi ngesinyathelo esilandelayo.
Uma ufuna ukwengeza isenzo esiqondile futhi uthole umsebenzi omncane womzimba ophezulu, ungakwazi ukubhekana nakho kancane. Lokhu kunganezela okuncane lapho kunyuke ekukhuphukeni noma ezingeni, noma kube isenzo sokuqhuma lapho uhla.
Uma usebenzisa isitshalo / isisindo, qiniseka ukuthi usebenzisa ukucindezela emuva nangaphansi.
I-Poling kabili
Uma ukhuphuka, ukhuphuka, noma uxoxisana nge-curbs noma izitebhisi, ungase ufune ukubeka zonke izingongolo phambi kwakho ngesikhathi esifanayo.
Sebenzisa inqubo yokuguqula nokudonsa, ukuphoqa kokubili izingongolo phambili ngokuhamba okulula, bese uhamba ngezinyathelo ezine ukuya phambili. Swayipha izingongolo phambili futhi ekugcineni ucabanga ukuthi ungasebenzisa ukuzinza kwazo.
Ukusebenzisa Amapolisi Okusheshisa Kunokuba Ukuqina
Uma uzizwa unesiqiniseko futhi ufuna ukuthatha ijubane, ungakhululeka izingalo zakho bese ubeka isenzo esincane sehlombe emnyakeni ngamunye wokuvota, ne-tip of the pole ukutshala kancane ngemuva komzimba wakho. Lokhu kufana netindlela zokuhamba zeNordic. Ngokutshala isikhala kancane ngesinyathelo ngasinye uma sisesemzimbeni wakho, ungazinikela kancane kancane.
Ukuzinza Ukuhamba Ngezintaba Eziphansi Nezintambo Eziphansi
Uma uhlehla, ungase ufune ukukhipha izintambo noma uthathe izandla zakho kuzo, njengoba zingakwazi ukuqina kakhulu nge-angle eyanda. Ungakwazi ukwandisa izingongolo ngamamentimitha angu-5 kuya ku-10 amasentimitha. Manje, kunokutshala izigxobo ezihambisana nomzimba wakho, uzozihlwanyela phambili ukuze unikeze isenzo senkohlakalo.
Khetha indlela yakho phansi ngezinyathelo ezincane, ugcine amadolo akho athambile. Gcina izingongolo ngaphambi komzimba wakho. Kumagquma amancane, uma unendlela evulekile, ungase ufune ukugubha emuva nangaphezulu ngaphesheya komzila ngezinyathelo ezintathu noma ngaphezulu, ukudala ama-switchbacks akho amancane.
Ukuze uzinze uhambe ezitebhisini, faka zombili izingongolo esiteji esilandelayo bese uhamba phansi. Izitshalo, isinyathelo, isitshalo, isinyathelo. Ungavumeli izibonda zakho zibe ngemuva kwakho.
Siza ukuhamba nokuhamba ngezinyawo
Ungase ufune ukunciphisa izingodo zakho ukuze ukhuphuke. Gcina izingongolo eduze nomzimba wakho futhi ungabatshali phambi kwakho. Ufuna ukuzinikela kancane up hill, hhayi idonsa.
Ukuze uzinze ukhuphuke izitebhisi, uzozikhandla esikhundleni sokudonsa. Zitshala zombili izingongolo eduze kwezinyawo zakho, hamba, ulethe izibonda ukuze zihlangabezane nezinyawo zakho. Push, isinyathelo, phakamisa, isinyathelo.
Ukwenza Ukuguqula
Uma wenza ijika, qiniseka ukuthi ugcine izingongolo zakho ezinhlangothini zakho kunokuziwela phambi kwakho. Uma kungenjalo, ungase uhambe ngezinti zakho.
Siza ukuhlala phansi nokuma
Izigxobo zakho zingakusiza ekusimeni kusuka esikhundleni sokuhlala. Ungabeki izandla zakho phakathi kwezibhande. Beka nabo ngamasu abuyele emuva bese uwasebenzisa ukukusiza ukuba uvuke. Ungabasebenzisa futhi ukukunikeza ibhalansi engcono uma uhlezi phansi. Thatha izandla zakho ezigqeni bese uzibopha njengoba uzibeka phansi.
Ukusebenzisa kokubili izingongolo, enye ngakwesinye icala, inikeza ukuzinza okuhle lapho uhlezi phansi noma umile. Noma, ungabeka isikhala esisodwa phakathi kwakho ukuze sikusize.
Ukuphatha Izinto Zakho Uma Usebenzisa Amapolisi
I-backpack ilungile uma udinga ukuthwala okungaphezu kokubalulekile kwakho ngenkathi usebenzisa iziqu zokuhamba. Igcina umthwalo ungaphandle kwendlela yokuhamba kwengalo yakho. Ungase ufune ukubheka ama-daypacks aklanyelwe kahle esikoleni noma ahambe. Ukuhamba ngezinyawo, khetha i-daypack noma i-backpack enomthwalo okwanele wokuthwala ukuhamba kwakho, ikakhulukazi ngokuthwala amanzi anele kanye nezendwangu zokugqoka.
Izwi elivela
Ukubamba izingongolo kungakusiza uhambe ezindaweni ezihlukahlukene ngokuzethemba. Ziyi-accessory yokuhamba ejwayelekile ebuye ibe nenani lomuntu odinga ukulinganisela okungaphezulu nokuzinza. Uma udinga amathiphu amaningi okusebenzisa izigxobo uma unesimo esithinta ibhalansi yakho, qiniseka ukuthi uxoxe ngawo usebenzisa nodokotela wakho noma udokotela wezitho zomzimba. Phuma uphinde uhlole zonke izindawo ezinhle okumelwe uzijabulele.
> Imithombo:
> Cho SY, i-Roh HT. Izinduku zokudoba zinciphisa umfutho wezintambo ezihamba ngezinyawo ezihamba emanzini kanye nomonakalo we-cartilage kubantu besifazane abakhuluphele. Journal of Science Therapy Science . 2016; 28 (5): 1574-1576. doi: 10.1589 / jpts.28.1574.
> Foissac MJ, Berthollet R, Seux J, Belli A, Millet GY. Imiphumela yezintaba ze-Inertia eziMandla nezindleko zemisipha ngesikhathi sokuhamba. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2008; 40 (6): 1117-1125. i-doi: 10.1249 / mss.0b013e318167228a.
> Howatson G, Hough P, Pattison J, et al. Ama-Polk Trekking anciphisa ukuzivocavoca kweMiscle okulimazayo ngesikhathi sokuhamba kwe-Mountain. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (1): 140-145. i-doi: 10.1249 / mss.0b013e3181e4b649.