Ukungqubuzana Nezindlela Zokuhamba Ezinamandla Zokufaneleka
Ukubamba amaphuzu okufaneleka kungasetshenziselwa ukuzinikela ekusebenzeni kangcono uma uhamba, uhlanganyela nomzimba wakho ophezulu kanye nezinyathelo nemilenze yakho. Funda ngezindlela ezimbili eziyisisekelo, ukuqhubeka nokuhamba ngezinyawo, futhi yini eyenza zihluke komunye nomunye.
Zombili amasu okuqina ahlukile ekusebenziseni izingodo ezihamba phambili ikakhulukazi ukuze zizinze , njengoba kwenziwa lapho kuhamba khona noma kubantu abasebenzisa izibonda ngokulinganisela nokuzethemba ekuhambeni.
Esikhundleni salokho, ukuqhubekela phambili nokuhamba nge-Nordic kuhlose ukushisa ama-khalori amaningi bese usebenza imisipha eminingi.
Izindlela Zokuhamba Ngendlela Yokufaneleka
Inqubo eqhubekayo yasungulwa nguTom Rutlin we-Exerstrider e-US Indlela yokuhamba eNordic yasungulwa ngokuhamba kwesikhathi eYurophu.
Okushiwo yizo zindlela ezimbili ukuthi ohambahamba unemigodi emibili yokuhamba ngempilo kanye nezitshalo izigxobo ngokumelene nokunyakaza kwezinyawo. Umhambayo usebenzisa umzimba nomzimba oyisisindo ngaphezu kwemisipha yomlenze ngenkathi kunciphisa umthelela othile emzimbeni ophansi.
Umehluko omkhulu phakathi kwezinqubo ze-exerstrider kanye nezinqubo zokuhamba ze-Nordic zisendleleni yokwandisa ingalo, okuholela ekuhlukeni kokuthi izitshalo zitshalwe kanjani, i-backstroke ne-design of the poles.
Umehluko Emipolweni Yokuhamba Eyinkimbinkimbi Ngokubhekene Nezimboni Zokuhamba Nge-Nordic
Izigxobo ze-Exerstrider azinawo ama-gloves noma ama-glove-gants, ngenkathi izinsika ze-Nordic zihamba.
Amagundane noma amagilavu emigodini yokuhamba yaseNordic avumela abahamba ngeNordic ukuba bakhulule izigxobo ekupheleni komhlane bese bebamba ukuhamba lapho beqhubekela phambili esitshalweni sokushaywa phansi / isibhamu.
Esikhundleni salokho, ukukhishwa kwe-poerstrider pole kunesabelo esikhulu somlilo. Lokhu kubanjwa kudlalwa kanjani ukuthi izimbiza zenzelwe ukusetshenziswa kanjani uma zitshalwe.
Izinduku eziningi zokuhamba zineklamo efanayo, ngakho-ke inqubo eqhubekayo ingase isetshenziswe ngezingodo zokuhamba. Awukwazi ukusebenzisa izinqubo ze-Nordic zokuhamba ngezingodo zokuhamba njengoba zingenalo iglavu noma udweshu oludingekayo.
Umehluko Endle Yokutshala / I-Arm Ukuguqula Ukuqhubekela phambili ngokubhekene nokuhamba kwe-Nordic
Esikhathini sendlela eqhubekayo, uhambahamba uyaqhubeka ethuneni bese ehlwanyela ngenkathi ingalo isesandleni sokubamba ngesandla. Umhambayo uqhubezela phansi ipulangwe ngenkathi eqhubekela phambili, njengombambo wepump. Ingxenye engezansi ye-grip ivuliwe ivumela ukubeka ingcindezi esigxotsheni phakathi nalesi sigameko sengalo. Umgibeli uyaqhubeka ebamba isibambo esiphezulu ngezikhathi zonke.
I-Techniver Extenstriding
Ekuhambeni kwe-Nordic, izingongolo ziqhutshwa phambili emuva futhi isitshalo se-pole siza lapho ingalo igobile, khona-ke ukuphikiswa okunomusa kunikezwa ngenkathi kuqhubeka phambili. Isandla ekugcineni sichitha lesi simbolo ngokuphelele emuva, neglavu noma i-strap iqhaqhazela imbobo emuva kwesandla njengoba isondela phambili.
I-Muscle Engagement
U-Rutlin ukholelwa ukuthi ukuzibandakanya kwamisipha nokuzikhandla kunomqondo ophakeme kunesikhundla sempi / ukubuyela emuva kwezinqubo zeNordic zokuhamba. "Ungathola umphumela ofanayo ngokuma ngempama yakho kwi-countertop (noma ngisho nalapho uhlezi ngokukhulisa ingalo yakho phezu kwetafula lakho noma idesksi) futhi uphonse phansi kuqala nge-elbow egobile emazingeni angu-90, bese kuthi ingalo ivuliwe esesikhundleni sokubamba ngesandla.
Kuzo zombili izikhundla, into yokuqala ongase uyiqaphele ukuthi i -tricep muscle (ngemuva kwezingalo ezingaphezulu) izivumelwano. Njengoba ushaya phansi kokubili izikhundla zempi, phawula ubukhulu bezinsipho ze-muscle ku-pectoral, esiswini, emasimini, nasezintweni zomgogodla (emuva). "U-Rutlin ukholelwa ukuthi ubuciko bakhe buletha ukubandakanya okukhulu kwemisipha yamandla omzimba kanye nokuqina okukhulu ukuhlukana kwemisipha yonke.
Uma kuqhathaniswa nokuhamba ngaphandle kwamapulangwe, izifundo zibonise ngokuqhubekayo ukushisa kwe-caloric lapho usebenzisa izigxobo zokuhamba ngendlela yokuzivocavoca ngezinqubo zokuhamba ze-Nordic kanye nenqubo eqhubekayo, kanye nokusebenzisa iziqu ze-trekking ngendlela efanayo.
Ukukhetha i-Fitness Pole Teching Walking
Ungathola ukuthi elinye lamasu lisebenza kangcono kuwe kunomunye. Inzuzo yindlela yokwenza ngcono ukuthi ungayenza ngezingodo zokuhamba noma izintambo zokuhamba zeNordic. Uma ufuna kuphela ukuba neqoqo elilodwa lamapulangwe, ungathenga izigxobo zezintambo bese uzisebenzisela ukuzikhandla ukuze uzinze futhi uzisebenzise ngokuzinzile uma uzidinga emgwaqweni. Phakathi naleso sikhathi, uzodinga izigxobo zokuhamba zeNordic zokuhamba nge-Nordic futhi zingase zingasebenzi kahle ukusebenzisa kuphela ukuzinza.
> Imithombo:
> Pellegrini B, et al. Amaphethini wamandla kagesi ekuhambeni okuhamba phambili: ukufaniswa nokuhamba okuvamile. I-Gait & I-Posture . NgoJanuwari 2017. Umqulu 51, 234 - 238.
> Tschentscher M, et al. Izinzuzo zezeMpilo zokuhamba eNordic. I-American Journal of Medicine Prevention. Januwari 2013. Umqulu 44, Issue 1, 76 - 84.