Funda ukuthi ungasebenzisa kanjani izingodo ze-Nordic trekking ukuthuthukisa ukuhamba kwakho kokuhamba
Izandla phansi, ukuhamba kungenye yezindlela ezifinyeleleka kakhulu futhi eziphumelela kakhulu zomsebenzi wezinhliziyo ezungeze. Ukulula ukubeka izicathulo ezihamba phambili nokuphuma emnyango kwenza kube ukuqeqeshwa okuphelele uma ufushane ngesikhathi noma ngaphansi kwegesi. Eqinisweni, uma uhamba ngaphandle, kunobuningi bokufakazela ukuthi uzovuna izinzuzo zempilo yengqondo, kuhlanganise namazinga aphansi okucindezeleka, isimo sengqondo esithuthukisiwe, nokuzethemba okukhulu.
Naphezu kwazo zonke izinzuzo ezempilo ezihlobene nokuthatha ukuhamba okulula, le ndlela eyisisekelo yokuzivocavoca ivame ukunganakwa ngokuthi "kulula kakhulu," futhi iphathwe njengokungathi "ayibali" njengokungathi kusetshenziselwa umkhuba, nokusebenza okuphakeme, okunjalo njengebhayisikili, ama- boot amakamu , ne-CrossFit.
Lokhu kuyamahloni, ngoba ngenkathi ukuhamba kungase kungabi nalolu hlelo lokusebenza oluthile lokuzijabulisa, ukuhamba okungeyona engozini yokulimala kwenza kube yilapho umuntu othole i-hiatus ngokushaya i-gym. Ngaphezu kwalokho, izinga lokulimala lomsebenzi eliphansi liholela ekwamukelweni okunamandla, okungaholela ekwenzeni umsebenzi wokuzivocavoca oqhubekayo.
Ukubambisana kuthatha indima enkulu emiphumeleni, abantu, yingakho kungabikho muntu okufanele aqaphele noma ahlekise ekuhambeni njengesimo esihle kakhulu sokuzivocavoca.
Lokhu kuthiwa, uma uhlezi lapho ucabanga, "Kodwa ngingashisa ama-calories amaningi eqaqa ngentambo noma egijima," ngokusemthethweni ulungile. Ukuhamba akuyona imishini evelele kunazo zonke noma ephakeme kunawo wonke. Kodwa kuthiwani uma kukhona indlela yokukhulisa ikhalori yakho ngesikhathi sokuhamba, ngaphandle kokwandisa ngokwengeziwe umzamo wakho owaziwayo? Ngamanye amazwi, ungaba nekhekhe lakho futhi uyidle, futhi.
Cha, lokhu akuyona indlela yokuthengisa yamafutha e-crazy, kuhamba ngokuhamba nge-Nordic.
Izinzuzo Zokuhamba Nge-Nordic
1. Burn More Calories
U-Malin Svensson, uchwepheshe weNordic Walking nomsunguli weNordic Body uyachaza, "Ngokusho kocwaningo olwenziwa yi-The Cooper Institute, i-Nordic Walking ishisa amakhilomitha angu-20 kuya kwangu-45 ngaphezu kokuhamba okuvamile, kuye ngokuthi inqubo ethile isetshenziswa."
Cabanga ngalokhu ngomzuzu. Ngokuvamile, umuntu ongamakhilogremu angu-155 angashisa ama-calories angu-116 ngesikhathi sokuhamba ngokulinganisela kwamakhilomitha amathathu ngehora. Umuntu ofanayo angajabulela ikhalori endaweni ethile phakathi kwamakhilomitha angu-140 no-170 phakathi nohambo olulodwa lwamaminithi angu-30, ngokuhamba ngezinti zokuhamba. Lokho kubalulekile kakhulu.
2. Inselele Umzimba Wakho Ophezulu
Kodwa izigxobo zokuhamba akuzona nje okuhle ukukhipha ikhalori, uSvensson uchaza ukuthi nabo bayathandwa ngoba bayindlela yokwengeza umsebenzi wamandla omzimba ophezulu esimisweni sakho senhliziyo. "Awutholi lokho ngokuhamba ngokuvamile." Ngenxa yokuthi usebenzisa izigxobo ngesikhathi sokuhamba kwe-Nordic, ufaka ukucindezela okuvela emgqonyeni phansi. Umzimba wakho ophezulu uphendula futhi imisindo yakho isebenze, kuhlanganise nomgqa wakho, isifuba, i-triceps, nangemuva. "
Futhi ngenxa yokuthi ipulazi ngokuyinhloko yenza njenge-extension yengalo yakho uma usebenzisa ifomu elifanele, akudingeki ukuba ukhathazeke ngabo okushintsha indlela yakho ngayo amandla akho lapho ugqoke izigqoko zesisindo noma uthwala izinsimbi zesandla.
3. Nciphise Ukucindezeleka Emzimbeni Ongezansi
Okokugcina, uma usebenzisa izingodo zokuhamba ngesikhathi sokuhamba kwakho, amandla aphansi ephole emhlabathini empeleni asiza ekunciphiseni ukucindezeleka okufakwe kumalungu akho omzimba aphansi, kufaka phakathi amazinyo akho, amadolo, nezinkalo. U-Svensson ubeka ngale ndlela, "[Ukuhamba nezigxobo] kufana nokuhamba ngemilenze emibili eyengeziwe, okusho ukuthi ugcina ukuhambisa isisindo ngokusebenzisa 'imilenze emine' kunokubili."
Eqinisweni, isifundo sokubuyekezwa kuka-2006 esanyatheliswa ku-Medical Rehabilitation sitholile ukuthi ukuhamba kwe-Nordic kuyindlela ejulile futhi ephephile yokuzivocavoca okungadluliselwa kahle kwizinhlelo zokuvuselela ngokomzimba amaqembu kubandakanya asebekhulile, iziguli ezinobuhlungu, kanye neziguli ezinesimo senhliziyo noma isifo senhliziyo.
Indlela futhi nini yokusebenzisa i-Nordic Walking Poles
Ngenkathi ungase uzizwe ungaziqaphele kancane okokuqala lapho ususa iqoqo elisha lezingodo zokuhamba, uSvensson angakuqinisekisa ukuthi izigxobo zokuhamba zizuzisa noma yikuphi ukuhamba okuhambayo ngenxa yokuthi zakhiwa kanjani. Kubalulekile, noma kunjalo, ukuthi ukhetha umkhwalithi ophezulu ohlinzeka ngamathiphu amangalisa kakhulu ukunciphisa umthelela ezindaweni eziphezulu. Isibonelo, uSvensson ukhomba i-LEKI Instructor Lite Nordic Walking Pole njengesibonelo, "Ngaphansi kwesigxobo ngasinye i-Asphalt Paw engasuswa ngakho kukhona isibhamu se-spike esibonakalayo. Ngenxa yomibili kokukhethwa kukho, ungasebenzisa izigxobo zokuhamba ze-Nordic kunoma iyiphi indawo. Ungakwazi ukuqala ngokuqondile ngaphandle kwendlu yakho ukuze uthole umzimba ophelele. "
Uyaqhubeka ukugcizelela ukuthi lolu hlobo lwesigxobo aluklanyelwe ukuhamba ngezinyawo-ukungaqondi kahle okuvamile, ngoba ngokuvamile kubhekwa njengethuluzi lokuhamba ngezinyawo. Eqinisweni, "izinsika ze-Nordic ezihamba ngokuqondile zihloselwe ukuzivocavoca kwe-Nordic nezindawo ezahlukene-ukukhonkolo, ukungcola, i-asphalt, nokuningi. Akudingeki ungene ezintabeni. Noma yimuphi umgwaqo, umzila wepaki noma insimu uyokwenza."
Ifomu lokufunda elungile le-Nordic Walking
Ukuhamba kwe-Nordic kungathatha kancane ukujwayela kusukela abantu abaningi bengakajwayele ukuzungeza isigxobo eside ngakwesandla ngasinye, kodwa ngokuqinisekile akuyona i-rocket yesayensi- iyahamba . Usuke wenza njalo iminyaka. Ukuthola ifomu lakho lilungile, udinga nje ukulalela izingxenye ezimbalwa eziyinhloko zokuhamba lapho amaphutha avamile eqhubeka khona.
U-Svensson uthi, "Ifomu elifanele lokuhamba nge-Nordic libukeka njengomuntu ohamba nge-crossing country. Ingalo ivulekile, futhi isibalo kufanele sibheke ngemuva kwakho isinyathelo ngasinye. "
Amaphutha avamile kakhulu abantu abakwenzayo uma uqala ukulula kulula ukulungisa, futhi uSvensson unamasu okudingayo ukuqala ngezinyawo ezifanele (i-pun ehlosiwe). Imifanekiso ngayinye elandelayo ibonisa ifomu elifanele lesimo ngesikhathi somzila ohambayo we-Nordic wokuhamba, kanye nephutha elivamile elihlobene naleso sikhundla. Njengoba uhlola-shayela izingodo zakho, ungangabazi ukuhamba ngesiqeshana esheshayo, usebenzisa isivinini, amandla, futhi uqine njengoba usebenza efomini lakho.
Ukukhetha ama-Poles okuhamba ngezinkanyezi
Iningi lezinsika ezihamba phambili ze-Nordic zihamba ngamanani ukusuka ku-$ 50 kuya ku-150, kuye ngokwakha nokwakhiwa. Kubalulekile ukubuka izibonda ze-telescoping ezingahle zilungiswe ukuphakama okufanelekile kwezinto zakho zomzimba nama mechanics. Ukwakhiwa okulula futhi ukwesabisa kakhulu nakho kuyizinto ezibalulekile.
Kuye ngokuthi uhlose ukusebenzisa kuphi izintambo zakho nokuphi nokuthi uhlose ukusebenzisa kanjani izigxobo zakho zokuhamba, ungase ufune ukusebenzisa umdwebo ngekhetho elilodwa lokubamba njengoba ushiwo ngenhla, okukuvumela ukuthi ushintshe kusuka ku-asphalt utshani noma ukungcola ngaphandle kwenkinga.
Ifomu elifanele: Ukuguqula izikhali ezihlukene kanye nemigqa
I-Mistake evamile: Ukuguqula ingalo efanayo kanye nomlenze ofanayo phambili nangemuva njengoba ukhula. Ngamanye amazwi, ukuguqula ingalo yangakwesokudla ngesikhathi esifanayo njengomlenze wesokudla, futhi ngokuphambene nalokho.
Ngesizathu esithile lapho abantu bebamba izingodo zokuhamba, babonakala bekhohlwa ukuthi bavame kangakanani ukuguqula izingalo nemilenze yabo. Njengoba uhamba nge-Nordic, ukuhamba kwakho kwe-gait ne-arm kungashintshi-njalo uma uthatha isinyathelo phambili ngenyawo lakho lokunene, ingalo yakho yesobunxele kufanele iqhube phambili. Njalo uma uthatha isinyathelo phambili ngenyawo lakho lesokunxele, ingalo yakho yangakwesokudla kufanele iqhube phambili.
Lungisa i-Mistake: Thola ingalo yakho yemvelo nesigqi somlenze ngokuhudula izigxobo ngezandla zakho zivulekile njengoba kuboniswe esithombeni.
Ifomu elihle: I-Arm Arm Motion, Free From Restriction
I-Mistake evamile: Ukugcina i-elbow yakho "ifakwe" okhalweni lwakho, kuphela ukuvumela izibikezelo zakho ukuba zihambe.
Uma ulungisa ingalo yakho phezulu nehlangothini eceleni kwakho, ukuhambisa izimboni zakho kuphela, uyanqanda kakhulu ukuhamba kwakho nokuvimbela ukulandelwa kwemvelo ngokwenza lokho uma uvumela izingalo zakho ukuba zigijime ngokukhululekile kusuka emahlombe. Lokhu futhi kubangela "ukutshala" okuqondile kwembongolo phansi phambi kwakho, okuyinto futhi, ukukhawulela ukuhamba kwakho kokuvimba futhi kuvimbela ukusatshalaliswa komthelela emine emilenzeni yakho engaphansi.
Lungisa i-Mistake: Khipha umlenze wakho kusuka okhalweni lwakho ngokufinyelela isandla sakho phambili njengokubamba isandla uma utshala lesi simbobe.
Ifomu le-3: Ukuvumela i-Pole ukuba ilandele
I-Mistake evamile: Ukubamba noma ukutshala le pole ngakho-ke ihlelwe ngokuqondile.
Uma uhla lwezinyathelo lukhawulelwe, "ukutshala" okuqondile kwembongolo yesigxobo emhlabathini kungumphumela wemvelo. Lokhu akulungile, kodwa ukulungiswa kulula.
Lungisa i-Mistake: Gcina i-angle ye-pole ekupheleni kwesigxobo ngaso sonke isikhathi emva kwakho ngokusebenzisa umsebenzi wokuhudula oboniswa esithombeni sokuqala ngenhla.
Imithombo:
I-TS, i-Earnest CP, i-Morss GM. Ukuhlolwa kwensimu yezimpendulo zomzimba ezihambisana nokuhamba kwe-Nordic. Ucwaningo lwekota nge-Exercise & Sport . Umqulu 73, Inombolo 3, p296-300. 2002.
I-Di Loreto MD, C, i-Fanelli MD, i-C, i-MD MD, i-P, ne-al., Yenza iziguli zakho zesifo sikashukela zihambe. Ukunakekelwa yisifo sikashukela . I-Vol. 28, inombolo 6, p1295-1302. 2005.
UGladwell V, Brown D, Wood C, et al. Okukhulu ngaphandle: Ukuthi indawo yokuvivinya umzimba eluhlaza ingazuza kanjani konke. I-Physiology Extreme & Medicine . I-Vol 2, Inombolo 3. 2013.
I-Kocur P, ukuhamba kukaWilk M. Nordic - uhlobo olusha lokuzivocavoca ekuvuseleleni . Ukuvuselelwa Kwezokwelapha . Umqulu 10, Inombolo 2, p1-8. 2006.
Murtagh E, Nichols L, Mohammed M, et al. Umphumela wokuhamba engcupheni yezifo ze-cardiovascular: Ukubuyekezwa okuhleliwe okuhlelekile nokuhlaziywa kwe-meta-ukuhlolwa kokuhlolwa okungahleliwe. Imithi yokuvimbela . Umqulu 72, p34-43. 2015.