Ukuhamba Ngezimpofu
Ungayenza kanjani ukuhamba ngokubambisana okungcono ngaphandle kokuzizwa sengathi usebenzisa enye amandla? Ungakunqoba kanjani ubuhlungu obunzima obunamahloni, obuzintamo nobuhlungu behlombe abaningi abathola ekusebenzeni kumadeskini nakumakhompyutha? Kuye yonke iYurophu, izigidi zabantu ziye zathatha ukuhamba kweNordic ukuze zinikeze umsebenzi omuhle wokuzivocavoca futhi zikhulule intamo kanye namahlombe.
Kuyini iNordic Walking?
Ukuhamba kwe-Nordic isebenzisa izigxobo ezimbili ezenziwe ngokukhethekile ukuze zisebenze umzimba ophezulu ngenkathi zihamba.
Njengokweqa kwezwe lokuwela, izigxobo zisetshenziswa izingalo ukufanisa isinyathelo ngasinye umuntu asithathayo.
Kulungile Kanjani Ukuhamba Nje?
Ukuze uthole ukudlala kwe-cardio engcono kodwa elula, ukuhamba okungavamile kukhulisa izinga lakho lenhliziyo ngaphandle kokwandisa izinga lakho elibonakalayo lokuzikhandla . Uthola ukuqeqeshwa kangcono ngaphandle kokuzwa sengathi usebenza noma kunzima. Ngenkathi ungathola umphumela wenhliziyo efanayo efanayo ngokuhamba ngokushesha, kunabantu abaningi abangafuni ukuhamba ngokushesha noma abakwazi ukuhamba ngokushesha.
Ukuqeqeshwa komzimba ophezulu
Ukuhamba kwe-Nordic kusebenza izingalo, amahlombe kanye nesifuba esingenhla nemisipha yangemuva ngokusebenzisa uhla olugcwele lokunyakaza, ukunweba nokwandisa lezo misipha ngokuvamile eziqinile. Ukunyakaza kusebenza ukunqoba ukuzingelwa okudinga abantu abaningi ngenkathi besebenza emahokheni, amakhompyutha, ukufunda noma ukubukela i-TV. Abantu abaningi babonisa ukucindezeleka ngokuqinisa imisipha yabo nentamo. Ukuhamba kwe-Nordic kukhulula lawo mafindo.
Ukuzinza Nokuthutha
Kunoma yikuphi ukuphakama, izibonda zinikeza ukuzinza okungaphezulu kwabakhambayo abanenkinga yokuguqa ngamadolo noma emlenzeni. Ukusetshenziselwa okufaneleko kwepilisi nokunyanyiswa kwesandla kukhuthaza ukuhleleka okuhle . Abantu abayeke ukuhamba ngenjabulo bathola ukuthi bangahamba kahle ngemipula. Emigwaqweni yemvelo, izibonda zinikeza ukuzinza kwabahamba ngezinyawo kufana nenduku yokuhamba .
I-Nordic Walking Technique - Ukusebenzisa i-Polly Nordic Walking
Inqubo yeNordic Walking yindlela elula yokuguqula ingalo evamile uma uhamba. Izigxobo zihlala emzimbeni futhi zikhomba emuva ngokuphindaphindiwe ngaso sonke isikhathi.
- Amahlombe akhululekile futhi aphansi.
- Amapolisi agcinwe eduze nomzimba.
- Izandla zivuliwe kancane ukuvumela izingongolo ukuba zigijime phambili - izigxobo azitholakali kodwa ziguqulwa kusuka emathangeni ekhanda.
- Inyawo elihamba phambili lihlasela umhlaba.
- Ingalo ephikisanayo iguqula phambili ekuphakameni kwensimbi.
- Ipula eliphambene lishaya phansi phansi ngesithende sonyawo oluhlukile.
- Izibonda zilokhu zikhomba emuva emuva, azikho ngaphambi komzimba.
- Phonsa ipulangwe ngangokunokwenzeka, ukuqondisa ingalo ukwakha umugqa oqhubekayo ngengalo evuliwe ngokugcwele, isandla sivule ukuxosha ekupheleni kwesandla sokuguqula ingalo.
- Unyawo ludabula isinyathelo sokunyakaza ngezandla. Lokhu kukhulisa umjikelezo ngemuva komzimba, ukuthola okuningi emgqeni ngamunye.
- Ukunyakaza kwesandla kukhululekile futhi kukhululekile.
Ukugcina izingalo zikhululekile futhi kugcina izibonda ngemuva komzimba ziyizinto eziyinhloko ekwenzeni kahle. Abantu abaningi basebenzisa amasu angalungile , ukutshala izigxobo phambi komzimba nokuguqa i-elbow kakhulu.
Izici zePoles Walking Poles
Abagijimi nabasebenzi basezempi eFinland bebelokhu besebenzisa izigxobo zokuhamba ngesikhathi behlobo lokuhamba ehlobo bese beqhuba ukusebenza amashumi eminyaka. Izinhlobo eziningana zezinsika zokuhamba ezihamba emakethe ziyasetshenziswa ekusetshenzisweni kwezinqubo zokuhamba. Zinezinketho ezihlukahlukene.
- Isisindo : ezinye izigxobo zinzima kakhulu, ezinye zilula kakhulu. Ngokuvamile, izigxobo eziguquguqukayo noma izinhlelo zentwasahlobo zifaka isisindo ezindongeni.
- Izinto zokwakha : aluminium vs. carbon fiber. Izimangalo zenzelwe ukuphakama kwesinye sokumangalisa, ukuqina, isisindo.
- Ubude be- telescoping, eguquguqukayo noma obude : Ubude besibalo bubucayi ukuze ukwazi ukusebenzisa inqubo efanele. I-pole fixed-length ngokuvamile iyisinqumo esincane kunawo wonke, kanti ngisho nasesimweni asikho isidingo sokulungisa ukuphakama kwesipuli. Kodwa kulabo abafuna ukwabelana ngezibonda noma bafuna ukukwazi ukuwafaka kalula, izibonda ze-telescoping ziyadingeka. Hlola ipolisi uhlelo oluhle lokukhiya olulula ukulungiswa okwamanje olunqabe ukukhishwa ngokungalungile.
- Izikhonkwane zesigqoko nama-gemi-iglavu : I-gemi-glove ekhululekile ibalulekile ukuze kusetshenziswe ukusetshenziswa ngezigxobo ezihamba phambili. Iglavu kufanele ihambisane kahle futhi ingabangeli ukushayela. Lezi zinhlelo zeglavu zithuthuka njalo, hlola amamodeli wakamuva. Kweminye imikhiqizo, ungahle ulandise amagilavu wokuguqula umklamo omusha.
- Izinhlelo ze-Glove / Strap Release : Izigxobo zeLeki nordic zokuhamba zilula ukusebenzisa isimiso sokukhulula ukuze ususe ngokushesha isandla sakho ne-gemi-glovu ezigodini, bese uzichofoza masinyane emipulini. Lokhu kuyasiza kakhulu ukuba indlu yokulala igxume, njll.
- I-Grips : Ngezinqubo ezihamba phambili zokuhamba, lowo ohambahambayo akadingeki ukuba abambe isigqoko nhlobo, uhamba nge-strap / iglavu. I-pedestal podic walking pole ayinamathe egijima ngaphansi kwesandla, njengoba lokho kuphazamisa ukukhulula ngemuva kwesandla ngasinye. Ukukhwa okuphansi okusetshenzisiwe kusetshenziselwa izingodo zokuhamba lapho umgibeli angase athwale khona. Ukuhamba okujwayelekile kwe-Nordic kuvame ukuhlehliswa futhi kube mncane.
- Amathiphu : Amathiphu we- Spike emigwaqweni yemvelo, izeluleko zenjoloba zomgwaqo noma ukuhamba komgwaqo. Izeluleko zenjoloba kufanele zivikeleke ngokwanele ukuze zihlale zifakwa, kodwa kulula ukususa uma ufuna ukusebenzisa ithipu le-spike.
- Iziphethu noma ezinye izinhlelo zokuxosha : Lezi zakhi zifanelekile kakhulu ukuhamba ngezinkuni, kodwa zitholakala emiklamo ethile yokuhamba.
I-pole elula, eqinile yobude obufanele ne-ergonomic grip kanye ne-semi-glove ekhululekile kakhulu ilungile.
- Ngaphambi Kokuthenga Amapolisi Wokuhamba
- Ukukhethwa Okuphezulu kwama Polisi Okuhamba Nge-Nordic namaPolisi Wokuhamba Okusebenzayo
Yeka Ukusebenza Kokuhamba KwamaNordic futhi Ukuvuselela umzimba ophezulu
Abahamba ngezinyawo baye basebenzisa amasu ahlukahlukene kanye nemishini yokwengeza ukuqeqeshwa komzimba okuphezulu ekuhambeni kwabo. Ukunyakaza kwesandla okungalungile kunganciphisa ukucindezeleka kwentamo kanye nehlombe ngenkathi kunamathele emzimbeni omkhulu. Abakwa-Racewalkers basebenzisa izingalo zabo ngokuphumelelayo ukunikeza ukuqeqeshwa komzimba okuphezulu.
Ingqikithi Yomzimba vs. Umzimba Wesiqingatha : Izigxobo ezihamba phambili ze-Nordic zenza umsebenzi ophezulu womzimba we-deltoids, ama-lats, ama-pecs, ama-triceps nama-tummy. Ngokufaka umtimba womzimba ophezulu, ikhalori evuthayo yanda kufika kumaphesenti angama-40 kodwa kungenwe ukwanda kokuhamba kanzima ukuthi bahamba kanjani. Abahamba nge-Nordic bathola ukuqeqeshwa komzimba "umzimba wonke" ngaphandle kokuzwa sengathi basebenza kunzima kunokuhamba nje.
Khumula ukucindezeleka kwezinwele nokuhlupha: Ukusebenzisa izindlela ezifanele zokuhamba ze-Nordic ngamahlombe akhululekile, ukugcina izigxobo zomzimba ngemuva komzimba nokusebenzisa ukuhamba okugcwele, umhambahamba naye ukhulula ukucindezeleka okwenziwe emahlombe nasentanyeni. Ukuthatha izingalo namahlombe ngokusebenzisa uhla olugcwele lokuhamba kuyo yonke imininingwana yokuhamba kwemaminithi angu-30 yisidakamizwa esikhulu slouching abantu abaningi abenza ngaphezu kwamadokhumenti namakhompyutha.
Shiya Izisindo Zasekhaya: Ochwepheshe bokuzivocavoca abancoma ukuhamba ngezingalo zempi, enye enye indlela ethandwayo yokufaka umsebenzi wokuzivocavoca umzimba ngaphezulu. Izisindo ze-Arm zibeka ukucindezeleka okungokwemvelo kumalungu, ikakhulukazi ngaphezu kohambo lokunciphisa umzimba oluphakanyisiwe lihhafu hora kuya emahoreni amabili.
Ingabe Kungasebenza Ngaphandle Kwezingodo? Abahambahamba bangathola imiphumela efana nomzimba ophezulu ngokusebenzisa ukulungiswa kwesandla se-racewalking efanele. Noma kunjalo, lokho kungaba nzima ukufeza ngaphandle kokuqeqesha. E-workshop umqeqeshi owaziwayo uMartin Rudow, bonke ababambiqhaza kwakudingeka basebenze ukuze bathole ukuhamba kwesandla esifanele. Ukukhulula ihlombe, ukugxila ekuthumuleni izingalo futhi kungawafikisi phambili kakhulu noma ukuphakama kakhulu kwakuyizinhloso eziyinhloko. Abahamba ngezinyawo bangase bawele emiphakathini empofu efanayo uma behlwanyela amapulangwe phambili kakhulu kunokuba isisithende sezinyawo zabo ezihamba phambili.
I-Nordic Walking Cardio ne-Fat Burning Workout
Ukuhamba kwe-Nordic kushisa amakholori amaningi futhi kuthuthukisa ukuhamba okuhamba ngamafutha ngamaphesenti angu-40. Abaningi abahambahambayo bayokwandisa ukuqeqeshwa kwabo ngamaphesenti angu-10 kuya kwangu-20
Isilinganiso senhliziyo esiphezulu kodwa ukuqhutshwa okuphansi
Ochwepheshe abahamba ngezinyawo bamenywa e-Vuokatti Sports Center eFinland. Ukuhamba ngesivinini esifanele esitokisini esinezintambo ezihamba phambili nangaphandle, ama-poles aphakanyise izinga lokushaya kwenhliziyo nge-10 bpm ngesivinini esifanayo. Abanye babike ukuthi ukuhamba kwazizwa kube lula ngezigxobo kunokuba ngaphandle, kodwa izinhliziyo zabo zanda.
Abaningi abahamba ngempilo abayithandi umuzwa wokuzikhandla, kodwa izinzuzo zezempilo ezinhle kakhulu zivela emsebenzini wokulinganisa okunamandla kunokuba kube lula ukuzivocavoca. Izigxobo ezihamba phambili ze-Nordic ziphakamisa izinga lokushaya kwenhliziyo endaweni elinganiselayo yendawo ngaphandle kokuzizwa komuntu ohambahambayo njengokuthi bayasebenza noma kunzima kangakanani.
Ukuhamba okuvamile kwe-Nordic ku -zone egcwele amafutha . Abacwaningi baseVuokatti babonisa ukuthi amanoni amanengi aphikisana ne-carbohydrate ayenziwa nangaphandle kwamapulangwe. Ukushisa okunamafutha xa usebenzisa izibonda kwabonakala kakhulu kumhleli owasebenzisa isisindo esifanele.
Ukusebenza Okungcono Esivinini Esifanayo
Ukwamukela izinqubo zokuhamba okusheshayo noma i-racewalking kuyindlela enhle yokupompa ukuhamba kwakho kokuhamba. Kodwa izigxobo ze-nordic zokuhamba zihlukile kulabo abanenkinga yokuhamba ngokushesha noma abathandi ukuhamba ngokushesha. Ngokusebenzisa izigxobo zokuhamba ezihamba phambili ngesivinini sakho sokuhamba ngokujwayelekile, ukwandisa ukuqeqeshwa kwakho ngaphandle kokuhamba ngokushesha. Lokhu futhi kuyindlela ehlukile kulabo abahamba nabo abangakwazi ukuhamba ngokushesha.
> Imithombo:
> I-TS, i-Earnest CP, i-Morss GM. "Ukuvivinywa kwendawo yezimpendulo zemizimba ehambisana ne-Nordic Walking." Res Q Exerc Sport. 2002 Sep; 73 (3): 296-300.
> Willson J, Torry MR, Decker MJ, Kernozek T, Steadman JR. "Imiphumela yezinyawo zokuhamba emakhenikheni aphansi aphansi." I-Med Sci Sports Exerc. 2001 Jan; 33 (1): 142-7.
> Bohne M, Abendroth-Smith J. "Imiphumela yokuhamba ekwehleni ngokusebenzisa izintambo zokuhamba ngezinyawo ngenkathi ethwala imithwalo yangaphandle." I-Med Sci Sports Exerc. 2007 Jan; 39 (1): 177-83.
> I-Porcari JP, uHendrickson TL, uWalter PR, uTerry L, uWalsko G. "Izimpendulo zemizimba yokuhamba kanye ngaphandle kwamaPower Poles ekusetshenzisweni kokubhala phansi." Res Q Exerc Sport. 1997 Jun; 68 (2): 161-6.