Ukuhamba Nordic, ukungcebeleka mnene, ukuhamba emoyeni opholile. Movement - lokho ekuphileni

Kunabantu ohola yokuphila asebenzayo, kanye nokuthuthukisa nokuhamba kwabo uhlobo kokufaneleka nsuku zonke. Cishe asikho imikhawulo, asebekhulile kanye neziguli kanye nomfutho wegazi ophezulu, udokotela belulekwa ukuba aqale bahlanganyele ukuhamba zokungcebeleka nsuku zonke. Kuyoba usizo, futhi abantu abanale isisindo esengeziwe.

Izinzuzo Ukuhamba Nordic ingeyomzimba

Ziyini izinzuzo ingeyomzimba kuletha Ukuhamba Nordic? Ake uqale nge yokuthi uma ukuhamba indoda ukuqeqesha imithambo yegazi nemithambo ye inhliziyo, okuyinto yena, kunciphisa ubungozi iziyo ahlukahlukene. Shono Bathi :. "Running kulandela ukuxinwa yisifo senhliziyo" Kodwa uma isebenza emalungeni kuyinto umthwalo omkhulu ukwedlula uma uhamba, futhi is contraindicated kubantu abanezinkinga nge amalunga omzimba. Futhi okuhle kakhulu kulesi simo ukwenza Ukuhamba Nordic.

Iyiphi inzuzo kungaletha ukuhamba? Calories ashisiwe, uya isisindo esengeziwe. Ncoma ukuhamba kakhulu abantu abangalandeli babe ukukhuluphala, ngoba kunzima kakhulu ukuba bahlanganyele kunoma yiluphi uhlobo sport. Ukuhamba kancane kancane iwasusa kusukela amakhilogremu ngayizonda, ngoba uhlobo umsebenzi. Ukuhamba ngaphandle, ikakhulukazi kusihlwa, kuthuthukisa ubuthongo, ukuqinisa amasosha omzimba, nezithelo nomthelela ku psyche, njengoba inyuka ukucindezeleka.

amasu uhambo

Kungakhathaliseki uhamba ukunciphisa umzimba usizo? Calories AmaKh ukuchitha futhi ushiye, uma wonke enze kahle. Sine ekhethekile Nordic Ukuhamba msebenzi, njengoba kuyintando ezemidlalo ethize.

Technique Ukuhamba Nordic:

• Lapho uhamba, agobe izindololwane yakho nganoma 90 degrees. Hand ukunyakaza kumele kube Rhythmic futhi athwalwe umzimba emuva naphambili.
• Izandla kufanele clenched, kodwa hhayi kakhulu.
• Lapho uhamba, unyawo iba isithende Sock, umzimba kumele ikhululeke, isisu e, emahlombe ekhululekile futhi isiqondise.

Njengoba ayaziwa ukuze endleleni wayephethe ekuthuthukiseni ngempela, kubalulekile ukuthi kube khona uhlelo. Lokhu kusho kubalulekile ukwaba for ukuqeqeshwa izinsuku ezintathu ngesonto, kufanele uya imizuzu okungenani amane, ngesivinini ukuhamba kufanele kulingane 6.5 km / h, kodwa kubalulekile ukuba ulandele isigqi wenhliziyo, kufanele singadluli eziyikhulu namashumi amane amabhithi ngeminithi . Ungavumeli iphika, ukuphefumula ngokulinganayo, lezi zinyathelo ezintathu zokuqala uhogele umoya ngokusebenzisa ikhala, ezintathu ezilandelayo zikhuluma - exhale ngomlomo.

It kwaduma kakhulu, futhi uhamba nge ski izingongolo. Lokhu kukhetha okukhulu okuningi, sengathi ukuthuthela ngendlela efanayo emzimbeni lomsebenzi cishe u-90% wabo bonke imisipha.

ukuhamba kwe-Nordic

Lolu hlobo uhamba ngezinjongo zempilo yasungulwa eScandinavia. skiers Ekuqaleni lalisetshenziswa ngubani, ukuze singalahlekelwa ukuma ngesikhathi sasehlobo, kutilolonga ukuhamba, eqoqa ski run. Kusukela ngaleso sikhathi, uhamba nge ski izingongolo waqala ukuthandwa kakhulu, futhi abasubathi abaningi ngokukhetha ke njengoba ukuzivocavoca phakathi ukusebenzisa.

Cabanga, ukuthi yini inzuzo lolu hlobo uhambo:

• Okokuqala, ngenkathi kwehlisa umthwalo enhlanganisweni yebhantshi lensimbi, izinyawo, njengoba nombala basakaza on the imilenze nezingalo.
• Okwesibili, uma ezandleni izinti uhamba ngesivinini luyanda kakhulu.
• Okwesithathu, ukuqeqeshwa kwenhliziyo izitsha igazi yenzeka imodi ezithwele, okuyinto kuba nomphumela omuhle ngesimo sazo.
• Okwesine, ukuma okuhle eqondiswa, ngoba ukuba khona izinti ezandleni zabo ayikuvumeli umuntu ukugoba, futhi ngenxa yezimo abhekene ugodle zakho ziqonde.
• Okwesihlanu, umthelela, kwayenza yathela ikhambi izifo we wesibeletho emgogodleni nesiphanga amalunga omzimba.

Lolu hlobo uhambo olunzulu utholwa yibo bonke. Asikho isidingo ukuthenga izimpahla ezibizayo, ukukhokhela ukuqina amakamelo. Lokhu siyindlela esikhulu elikuvumela ukuba unakekele impilo yakho nomzimba, ngaphandle kokuchitha imali eningi, eyanele yokuthenga ski izinti naphambili.

Uma une emuva izinkinga, ufuna ukunciphisa umzimba noma ungenayo imali eningi ukuthenga ukubhalisa ejimini, uzoyithanda Ukuhamba kwe-Nordic. Akukhona ethandwa kakhulu eRussia, kodwa ungakwazi njalo ukuthenga imishini futhi uqale manje redeveloped.

Nasi ukugijima

Sihlala sithi ukugijima ekuseni - lokhu kuyasiza kakhulu, ngoba uhlobo jikelele lomthwalo, okuyinto namanje yokulinyazwa ukuba akekho. Kodwa ukugijima ekuseni akuyona njalo kube nosizo futhi ephephile njengoba besho ngaye. Kukholakala ukuthi le nkolelo-ze ngezingozi ukugijima kusungulwe labo ungafuni ukubhekana nazo, kodwa akuyona. Professionals bathi umonakalo kuphela ingatholakala khona ezinye izifo ezingelapheki ngu ukugijima.

Ukugijima ekuseni, yebo, kuyasiza kakhulu, uma kuthatha indawo ngaphandle. Kuyinto endaweni evulekile kunokuba emkhathini yedolobha elikhulu. Lapho esebenza esisekelweni Megacity ukuze kuqondwe ukuthi izinzuzo sokuba imisipha Yiqiniso, kuyoba they tando qhebeza phezulu nga njengeqiniso, kodwa ukukhanya lapho idolobha uyowela emoyeni, kungenteka uhlushwe.

Ukujigima is contraindicated kubantu nge izifo zenhliziyo nemithambo yegazi e ezinzima, abantu ukukhuluphala nge amalunga omzimba ebuhlungu. Ngokuvamile, ingozi eziningi amaqembu, futhi ngenxa yalesi sizathu-ke kungcono ukusebenzisa uhlobo ehlukile umthwalo - Walking Nordic.

Kungani it is hhayi Kunconywa ukusebenzisa isifo senhliziyo? Iqiniso liwukuthi uma ithwele umthwalo efana ukugijima, alikhulumi ngokwakha imisipha, kuba kunalokho uhlobo ithuluzi kwesisindo. Futhi kunenkolelo yokuthi zonke izicubu baba ezincane, into efanayo kwenzekani ngenhliziyo, ngenxa yalokho umuntu uqala ukuzizwa sibi kakhulu. Yiqiniso, kulesi simo, uma ugijima kancane futhi nizibhale kwenhliziyo yakho, ngeke ubuhlungu ukugijima.

Kunoma ikuphi, ukugijima ekuseni - lena indaba zomuntu siqu. Zama futhi bazise umuzwa ngemva umzamo wokuqala, uma uzizwa ukahle, ungaqhubeka ukukwenza, kodwa uma kungenjalo, khona-ke ujabulele ukuhamba zokungcebeleka kangcono.

Kusihlwa ukugijima ngaphambi kokulala

Khuluma mayelana kusihlwa gijima. Uma iqhathaniswa ekuseni, zingabantu enempilo kakhulu emzimbeni, njengoba sekuvele enawulungiselelwa amakilasi. Futhi, isikhathi run kunciphisa ukucindezeleka zanqwabelana usuku emsebenzini, i kwandzisa-mpilo lonke.

Ukuze unqume ngasiphi isikhathi futhi kungakanani ukusebenzisa, uzoba kuphela, njengoba kuncike umsebenzi wakho. Kodwa kukhona ezinye imithetho ukuthi udinga ukusebenzisa izikhathi hhayi ningi than 4 ngesonto, ngoba une ukunikeza umzimba wakho ukuphumula. Ngaphansi ngokuvamile, futhi, it is hhayi Kunconywa, ngoba umthwalo alanele. Isikhathi esingcono kakhulu ukuhamba ngezinyawo noma sigijima - kuvela eziyisikhombisa ukuze sekuyihora leshumi ebusuku, ke kumele kutsatse emaminithi amane. Ukujigima kumele kuqale ngaphakathi ihora ngemva Wadla kulobubusuku. Akubalulekile ukusebenzisa sekwephuzile, njengoba umzimba ukuyaluza kuyoba nzima ukuzola, futhi awukwazi ngiyolala ngesikhathi.

Kungcono ukusebenzisa epaki noma uye ku lokudlala, ngoba kukhona umoya isala ihlanzeke ngaphezu emikhondweni ukuthi ukusebenzisa phakathi komuzi.

Kanjani ukusebenzisa?

Ukuze gijima bazuza, udinga ulwahlukanise waba izingxenye ezintathu alinganayo. Siqala nge gijima elula elifudumele-up, bese ukusebenzisa ngejubane elilingene, emva kwesikhashana kuyashesha, futhi ekugcineni - ijubane kancane, cishe uhamba. Uma ayaqala nje ukwenza ukugijima kusihlwa, uzodinga gcina ukulawula isimo, uphefumule, qiniseka ukuthi akazange elahlekile ishayela. Unake indlela yekuma yakho, hhayi kuzuliswe izingalo kakhulu. Ungagijimi kanye ihora, qala ezincane, isibonelo imizuzu emihlanu, futhi kancane kancane ukwandisa isikhathi tempo, ukuze ukwazi ukugwema ezinye izikhathi ezingemnandi e inhlalakahle.

Uma ahole indlela yokuphila ngaphandle kokuzivivinya, futhi wanquma ukuqala ukugijima, cishe ngemva sezifundo zokuqala wena kunemisipha yomlenze Ache, akulungile, akudingekile ukuba bayeke amakilasi, emva kwesonto ukugijima kusihlwa imisipha yakho ukujwayela umthwalo ngeke umdlalo.

Ukuhamba kanye nomfutho wegazi ophezulu

Noma isiphi isiguli abanomfutho wegazi ophakeme asaba yimuphi ukunyakaza kungazelelwe, ngoba ingcindezi Ungashintsha kakhulu kulesi simo. Yiqiniso, isidingo sokuqinisa imisipha yenhliziyo. Kodwa indlela yokukwenza kahle, uma eyodwa kuphela lift ngoba inhliziyo izitebhisi kuzuba kulimaze kufushane okunzima umoya?

Udinga ukwenza Ukuhamba Nordic, elibonisa cishe zonke iziguli unesifo sikashukela, uma bengenayo babuyela. Ngidinga ukuya, kodwa kuphela ukugcina siphephe.

inothi

Qiniseka ukuthi uziqaphele:

• Qala ukuhamba kudingeka nje ngemva kokuvakashela udokotela wakho futhi uthintane naye.
• Umthwalo iyakwenezelwa kancane kancane. Uma uzwa ukuqalekela ukungakhululeki okuncane bezihambela, kodwa ke bame endleleni umzimba, ukuphumula. Futhi ngosuku olulandelayo ungazama futhi, kodwa kakade ngesivinini lesihamba kancane.
• Okufudumele kufanele kube lula, ngaphandle emithambekeni nama-sit-ups.
• Musa ukuphoqa ngokwakho ukuthi bahlanganyele wanqamula amandla le nqubo kumele zijabulise wena.
• Udinga sisenza njalo ngosuku, kodwa ngaphandle ngokweqile, uma uqale ukuzizwa ukhathele, uhamba Kuyaphuthuma ukuba ayeke.
• ukunyakaza yakho kumele ibe kancane futhi kukalwa.

Ukuhamba kwe-Nordic siyasebenza kakhulu ophakeme wegazi, ngoba ingaba ithuluzi ayahambelana kuze kuphele. Ngakho, uma kukhona iphika uma uhamba, kudingeka ayeke futhi baphumule, futhi kungenziwa, osizweni izinti. Uma walulama umoya, singakwazi ukuqhubekela ku ngokuphepha.

Uma uqala ukuqeqeshwa, ungakwazi ukwandisa ingcindezi, ishayela njalo, kodwa lokhu kungenxa ukwandisa kwegazi emzimbeni. Kwezinye izimo, isiyezi singenzeka. Kodwa nge ukuqeqeshwa njalo ngaphansi kokuqondisa ochwepheshe ngemuva kwezinyanga ukuqeqeshwa, jikelele nenhlalakahle ziye zathuthukisa fade ingcindezi iphakama, sihamba ikhanda. Into esemqoka - izifundo kungaba kwenziwe kunoma iyiphi sezulu, kungakhathaliseki ukuthi isikhathi sini sonyaka.

Lapho ehamba isikhathi njalo senhliziyo esilimele qinisa ukugula kwakho kungaba ashona, futhi uqinisa imithambo yegazi, okuyinto ngokuyisisekelo kunciphisa tonus, futhi ngenxa yalokho, kukhona ukwehla komfutho wegazi kokuvamile.

isiqalo esihle ekwenzeni Ukuhamba Nordic ngesikhathi lapho lesi sifo kuphela ekuqaleni ukuvela ke ungakwazi ukugwema zonke izinhlobo ukuxakeka. Kodwa nge kunalokho dengwane nomfutho wegazi ophezulu odokotela beluleka iziguli zabo lolu hlobo umsebenzi, kodwa kuphela ngaphansi ebhekiwe.

Terrenkur - ukwelashwa ukuhamba

Phakathi ukuhamba umzimba wethu isebenzisa eziningi imisipha, umgudu wokuphefumula nezihlanganiso.

Sekuyisikhathi eside ososayensi ibinesithakazelo umthelela uhamba empilweni yomuntu, futhi ukuthi kwakukhona emisha ngokuthi indlela zempilo. Izintaba iqondiswa iziguli njengenhlangano imithi ehlukile. Ngezinye kobukhulu efanayo lesi sifo incike umzila ngezinyawo, ubude bayo kanye Tempo.

Omunye izinzuzo lolu hlobo yokutakula - ukuthi ukucindezeleka ubuncane emalungeni. Futhi yingakho le ndlela ekuqaleni eyenzelwe abantu ukukhuluphala futhi awakulungele ngokwenyama. Siza uhamba kanye nalabo ukusebenzisa is hhayi Kunconywa ngenxa yezizathu zempilo, njengesifo kubantu abaphethwe esiwohlozayo disc isifo. Ayikwazi ukuqalisa i, futhi ungakwazi bahlanganyele ukuhamba, ukungcebeleka ikakhulukazi.

izinhlobo Terrenkur

Kunezinhlobo okuningi Terrenkur:

• Easy, flat umzila ubude amamitha angamakhulu amahlanu.
• Isilinganiso, izinguquko ukuhamba Tempo ngezikhathi ezithile, kudingeka uhambe amakhilomitha eyodwa nengxenye kude, futhi umzila ivuliwe unezikhinsi.
• Complex, izingosi eziningi nge umehluko sendawo, ubude amakhilomitha angaphezu kwayisithupha, indlela okunzima ukuhamba kuhluka kancane.

Njengoba terrenkur kanjani umzimba?

Odokotela bathola ukuthi Ukuhamba Nordic kusiza spravitya umzimba abanezifo eziningi, njengoba ukunikezela ngcono kwezitho oksijini, usebenza corset ngokwanele kwemisipha, ngesivinini umzimba, okuholela isisindo ukulahlekelwa nokwehlisa umthwalo emalungeni.

Ngaphezu kwalokho, impilo endleleni kwandisa ukugeleza kwegazi emilenzeni, okuyizinto ezingabasiza ukuba balwe nezifo zabo ngaphandle ukuhlinzwa.

Ukuze uthole inzuzo osekukade endleleni, udinga nje hamba wenze ukuthi sebelitholile ikhambi.

Cala elula, ngoba emzimbeni has ukujwayela ukuthi ukucindezeleka kwakho eyabelwe yena. Isinqumo sokwenza lo mdlalo kufanele wenze bayazi, njengoba Ukuhamba Nordic kufanele ubangele injabulo, lokho ngeke kusebenze ngaphansi kokucindezeleka okukhulu. Ngemva izikhathi ukuqeqeshwa kuyokwenzeka lapho uyoba nomuzwa mzila sekulula kakhulu kuwe, ungakwazi udlulele ezingeni isilinganiso ukuqeqeshwa. Ukuze kahle, uzodinga isikhathi esiningi, kodwa kuwufanele umzamo. Ngakho njengoba uqala ukuba uzizwe ungcono futhi uzolunga ahambe phambili ekuqeqesheni wakho, sadlula ezingeni nzima kakhulu Ukuhamba Nordic.

Sengiphetha, ngifuna ukusho, kungakhathaliseki ukuthi hlobo luni uhambo ukhetha, umphumela ngeke bathathe isikhathi eside. Kungase ukuhamba emoyeni opholile kusihlwa, anomoya kuyoba nethonya ezuzisayo empilweni umzimba wakho jikelele. Uma uqala ngokwenza lo mdlalo, imisipha yakho uzobe some, uma kukhona isisindo esengeziwe, zivuka, inhliziyo nemithambo yegazi zemininingwane. Zonke izitho zangaphakathi uqale ukusebenza ngcono, njengoba izoqala ukwenza nomoya-mpilo omningi. Uzoba mzimba ngayo ezimweni ezihlukahlukene ezicindezelayo, futhi sithuthukise isimo kanye nezempilo.

Hlala uphilile!