Ukuhamba kweNordic Ngumzimba ogcweleyo, ukuSebenza okuNeMpembelelo ePhantsi Obungazi Ukuba Kukho

Umxholo

• Ukukhetha iiPali zokuhamba zeNordic
• Ukufezekisa iFomu yakho yokuhamba ngeNordic
• Iveki-ende yokuCwangcisa ukuhamba kweNordic yaBasaqalayo
• Ukuba ufuna ukufunda obu buchule ...
• Ukuba ufuna ukwandisa ikhalori yakho yokutshisa ...
• Uphengululo lwe

Ukuhamba kweNordic kuvakala ngathi yindlela yaseScandinavia yokwenza into enomdla osele uyenza yonke imihla, kodwa eneneni kukuzilolonga komzimba ngokupheleleyo.

Umsebenzi uthatha uhambo oluqhelekileyo epakini phezulu inotshi ngokudibanisa iipali zokuhamba zeNordic, ezisetyenziselwa ukuqhubela phambili umzimba. Ngokubandakanya umzimba ophezulu-into ongayenziyo ngokuhamba okuqhelekileyo-uya kusebenza iingalo zakho, isifuba, amahlombe kunye nomqolo, kunye ne-abs yakho, imilenze kunye ne-butt. Kuzo zonke, ungasebenza ukuya kuthi ga kwiipesenti ezingama-80 zemisipha yakho kwaye utshise ngaphezulu kwe-500 yeekhalori ngeyure, phantse uninzi njengoko ubuya kubaleka, kodwa unefuthe elincinci kumalungu akho.

Nangona ukuhamba kwe-Nordic kusetyenziswa rhoqo njengendlela yokuqeqesha ukuskiya kwilizwe elingaphandle kwelixesha lonyaka, kuye kwaba yindlela elula nesebenzayo kubantu bayo yonke imigangatho yokomelela komzimba ukuba bahlale bekhuthele. Cinga ukuhamba kweNordic yeyona nto ilungileyo yokwenza umthambo kuwe? Nantsi indlela yokuqalisa. (Idibeneyo: Zama oku kuHamba kokuSebenza okuLandelayo kwiXesha elizayo xa uthatha iStroll)

Ukukhetha iiPali zokuhamba zeNordic

Gcina uhlobo oskiya ngalo kwimithambeka. "Kungcono ukusebenzisa iipali ezenzelwe ngokukodwa ukuhamba ngeNordic," utshilo uMalin Svensson, umongameli weNordic Walking USA eSanta Monica, eCalifornia. Unokukhetha phakathi kweepali zokuhamba zeNordic ezihlengahlengisiweyo nezingaguqukiyo. Iinguqulelo ezilungelelanisiweyo zigcina ngokulula kwaye zinokungena ngaphezu komsebenzisi omnye; iimodeli ezingalungisekiyo zikhaphukhaphu kwaye aziyi kuwela ngempazamo kuwe. (Ukuba u zi ukubetha amathambeka, gcina le mpahla yezemidlalo yasebusika.)

Ukuphakama kwakho kukwafuneka ukuba kube yingqwalaselo ephambili xa uthenga iipali zokuhamba zeNordic.Ukuba uvavanya iseti-yomntu, bamba intambo ngcebiso emhlabeni kunye nepali ethe nkqo, ingalo kufutshane nomzimba. Kule ndawo, ingqiniba yakho kufuneka ibe ngama-90 degrees. Ukuba ayisiyiyo, kungafuneka unyuke okanye wehle ngobukhulu, nangona abaqalayo abaphakathi kobukhulu kufuneka behambe nemodeli emfutshane, eya kuthi ivumele intshukumo engaphezulu, utshilo uMark Fenton, umqeqeshi oyintloko we-International Nordic Walking Association. Ungabhekisa nakwikampani yezixhobo zangaphandle zephepha le-LEKI lobude bepali, eliza kukuxelela ubude bakho bepali ukuba uthenga kwi-Intanethi.

Nazi ezinye iipali ukuqala iihambo zakho zokuhamba zeNordic:

• I-EXEL i-Urban Skier Nordic Yokuhamba Iipali (Thenga yona, i-130 yeedola, amazon.com): Ezi zibonda zenziwe kwizinto ezinobunzima, ezizinzileyo zekhabhoni, ngenxa yoko zomelele kodwa zilula, eziguqula intuthuzelo enkulu kunye nokusebenza kakuhle ekuhambeni okude.
• Iipali zokuhamba zeSwix Nordic (Yithenge, $80, amazon.com): Olona phawu lubalaseleyo kwezi pali ngumtya womnatha okhululeke ngendlela emangalisayo, ovakala uthambile eluswini lwakho ngaphandle kokuba ube clammy kakhulu. Iingcebiso zerabha zijikelezwe kancinci, azikho i-angled, ke ngekhe zikukhubekise ukuba ziyajija.
• LEKI Umhambi Allu Walking Poles (Yithenge, $ 150, amazon.com): Ezi zibonda zinokuhlengahlengiswa ngokulula ukuze zihlangabezane nokuphakama kwakho, ke awuzukunyanzeleka ukuba ubekezelele iipali ezinde kakhulu ukuba uthenga ubungakanani obungalunganga.

Ukufezekisa iFomu yakho yokuhamba ngeNordic

Ewe, wafunda ukubeka unyawo olunye phambi kolunye kubuncinane, kodwa ukuhamba ngeNordic kunendlela encinci yokufunda. Owona mngeni mkhulu kukulungelelanisa iingalo nemilenze yakho. Nantsi indlela yokubethela obu buchule. (Kwaye zama lo msebenzi ukuba ujonge ukukhulisa amandla akho.)

1. Iipali zokuhamba zeNordic ziza neengcebiso zerabha, ezisebenza kakuhle kwindawo egangathiweyo. Ukuba uhamba ngengca, isanti, ubumdaka okanye ikhephu, susa irabha ukuze utsale kakuhle.
2. Qala ngokuthwala iipali. Bamba ipali esandleni ngasinye, uyibambe kancinci. Hamba ngezibonda emacaleni akho, uvumele iingalo zakho zijike ngokuchasene nendalo kwimilenze yakho (okt, ingalo yakho yasekhohlo kunye nonyawo lwasekunene luhamba ngokulandelelana). Yenza oku imizuzu eliqela, de kube ngathi kuyindalo.
3. Njengezihlangu, izibonda ziza kwiimodeli ezisekhohlo nasekunene. Fumana icala elichanekileyo, emva koko utyibilikise isandla sakho ngomtya. Ukuba kukho umtya weVelcro ongezelelweyo, wusonge ngokukhuselekileyo esihlahleni sakho. Njengoko uqala ukuhamba ngeNordic, vula izandla zakho kwaye izibonda mazirhuqe emva kwakho. (Uya kulitsiba eli nyathelo xa usiya phambili.) Qaphela ukuba iipali zibuyela umva ngasemva kwakho.
4. Emva koko, uyatyala. Tyala iipali phantsi, kunokuba uzirhuqe. Bamba kancinci ukubambelela kwaye ugcine iipali zi-angled malunga ne-45 degrees ngasemva. Bamba iingqiniba zakho kufutshane nomzimba wakho iingalo zakho zithe tye kodwa ukhululekile. Gxininisa ekunxibelelaneni kakuhle nomhlaba.
5. Emva koko, uyatyhala. Njengoko ufumana ukuhamba ngokukhululeka kweNordic, qinisa iipali ngasemva inyathelo ngalinye, usebenzisa amandla ngomtya. Cofa ingalo yakho idlule esinqeni, uvule isandla sakho ekupheleni kwengalo. Njengoko ingalo nganye isiza ngaphambili, yenza ngathi ufikelela ngaphambili ukuze uxhawule umntu.
6. Okokugqibela, yigqibelele! Ukwandisa ukusebenza kwakho kweNordic yokuhamba, lungisa ifom yakho. Qengqa kwizithende zakho ukuya ezinzwaneni zakho. "Ukuba bendimi emva kwakho, bekufuneka ndibone i-sole yesihlangu sakho njengoko ugxotha," kusho uFenton. Gcina ukuma okuhle (ezi mithambo zoqeqesho lwamandla zinokunceda) kwaye ujonge phambili kancinci ukusuka emaqatheni akho. Yandisa umgama wakho: Uya kufumana ukujija kwengalo ngokupheleleyo ngelixa unika imilenze yakho uqeqesho olungcono.

Iveki-ende yokuCwangcisa ukuhamba kweNordic yaBasaqalayo

Ukuba ufuna ukufunda obu buchule ...

iCawe

• Inqanaba lobunzima: Elula
• Imizuzu engama-30: Gxininisa kuluhlu olupheleleyo kodwa olukhululekile lwentshukumo kwiingalo zakho.

uMvulo

• Inqanaba lobunzima: Ziphakathi
• imizuzu engama-30: Tyhala ngamandla ngezibonda ngelixa ugcina isantya esikhawulezayo. Gcina amehlo akho ejonge phambili elundini ukuze isilevu sakho sibe kumgangatho; thintela ukuzingela amagxa akho.

NgoLwesibiniy

• Inqanaba lobunzima: Elula
• imizuzu engama-30: Tsiba izibonda uze unike iingalo zakho ikhefu.

Lwesithathuy

• Inqanaba lobunzima: Elula
• Imizuzu engama-45: Gxila kwifom ngeli xesha lokuhamba kweNordic. Finyelela intende yesandla phambili ngokungathi uxhawulana nomntu, ugcine ingqiniba igobile kancinci. Ukutyhala okupheleleyo, tyhala isandla sakho sidlule inyonga yakho.

ULwesiney

• Inqanaba lobunzima: Elula
• Imizuzu engama-30: Kuyafana nangeCawe.

uLwesihlanu

• Cima (i-Psst ... nantsi indlela yokukhupha usuku olufanelekileyo lokuphumla.)

uMgqibelo

• Inqanaba lobunzima: Kulula ukumodareyitha
• Imizuzu engama-45: Fumana indlela ekuvumela ukuba usebenze iinduli malunga nesiqingatha sexesha. Ukunyuka, yandisa umkhondo wakho kwaye uncike phambili kancinci. Ukuhla, ukunciphisa umda wakho kancinci.

Ukuba ufuna ukwandisa ikhalori yakho yokutshisa ...

NgeCawaewe

• Inqanaba lobunzima: Elula
• Imizuzu engama-30: Gxininisa kuluhlu olupheleleyo kodwa olukhululekileyo lwentshukumo kwiingalo zakho kulo lonke olu hambo lweNordic lokuhamba.

Mondewe

• Inqanaba lobunzima: Iphakathi
• imizuzu engama-50: Emva kwemizuzu engama-20 yokuhamba ngokulula kweNordic, yenza i-drill bounding drills (ngokufanelekileyo engceni); thatha amanyathelo amade ongezelelweyo kubude bebala lebhola, uqhuba idolo langaphambili kwaye unyanzela ngamandla ngezibonda. Buyisela umgama ofanayo kwaye uphinde; Qhubeka imizuzu eli-15, emva koko uhambe ngesantya esimodareyithi kangangemizuzu eli-15. (Eyeleleneyo: Okona kuPhumelela kwaPhandle okugqwesileyo ukuxuba indlela yakho yesiqhelo)

NgoLwesibiniusuku

• Inqanaba lobunzima: Elula
• Imizuzu engama-30: Tsiba izibonda kwaye unike iingalo zakho ikhefu.

NgoLwesithathuay

• Inqanaba lobunzima: Kulula ukuModareyitha
• Imizuzu engama-60: Hamba kumhlaba oqengqelekayo. Nyusa, yandisa umgama wakho kwaye uncike phambili kancinci. Ukuhla, ukunciphisa umda wakho kancinci.

ULwesiney

• Inqanaba lobunzima: Elula
• Imizuzu engama-40: Gxininisa kwisimo. Gcina amehlo akho ejonge phambili elundini ukuze isilevu sakho sibe kwinqanaba; thintela ukuzingela amagxa akho.

uLwesihlanu

• Valiwe (Akuthandi ukuhlala uthule? Akunyanzelekanga ukuba wenze njalo xa unosuku olusebenzayo lokuphumla.)

Gcwalisaewe

• Inqanaba lobunzima: Kulula ukumodareyitha
• 75 imizuzu: Hamba kwiindlela (ezifanelekileyo) okanye ipavumente; Yakha ukuya kuthi ga kwiiyure ezi-3 zokuhamba kweNordic.

Uphengululo lwe