Nordic Walking Ndiwolimbitsa Thupi Lonse, Zochepa Zochepa Zomwe Simumadziwa

Zamkati

• Kusankha Mitengo Yoyenda Yoyenera ya Nordic
• Kukwaniritsa Fomu Yanu Yoyenda ya Nordic
• Mapulani Olimbitsa Thupi a Sabata Yaitali Yoyambira Sabata kwa Oyamba
• Ngati mukufuna kuphunzira luso ...
• Ngati mukufuna kuwonjezera ma calorie anu ...
• Onaninso za

Kuyenda kwa Nordic kumamveka ngati njira yaku Scandinavia yochitira zinthu zanzeru zomwe mumachita tsiku lililonse, koma kulimbitsa thupi kwathunthu.

Ntchitoyi imayenda pang'onopang'ono pakiyi ndikukweza notch ndikuwonjezera mitengo yoyenda ku Nordic, yomwe imagwiritsidwa ntchito poyendetsa thupi. Pogwiritsira ntchito thupi lakumwamba-chinthu chomwe simumachita ndi kuyenda koyenda-mumagwira ntchito, mikono, chifuwa, mapewa, ndi msana, komanso abs, miyendo, ndi chiuno chanu. Pazonse, mutha kugwira ntchito mpaka 80 peresenti ya minofu yanu ndikuwotcha zopatsa mphamvu zopitilira 500 pa ola, pafupifupi momwe mungachitire pothamanga, koma osakhudza kwambiri mafupa anu.

Ngakhale kuyenda kwa Nordic kumagwiritsidwa ntchito pafupipafupi ngati njira yophunzitsira kutsetsereka kumtunda nthawi yopanda nyengo, yakhala njira yosavuta komanso yothandiza kuti anthu azolimbitsa thupi azikhala achangu. Ganizani kuyenda kwa Nordic ndi masewera olimbitsa thupi oyenera kwa inu? Nazi momwe mungayambire. (Zogwirizana: Yesani Kulimbitsa Thupi Ili Nthawi Yotsatira Mukamayenda)

Kusankha Mitengo Yoyenda Yoyenera ya Nordic

Sungani mtundu womwe mumasewerera nawo kutsetsereka. "Ndibwino kuti mugwiritse ntchito mitengo yomwe imapangidwira kuyenda kwa Nordic," akutero Malin Svensson, pulezidenti wa Nordic Walking USA ku Santa Monica, California. Mutha kusankha pakati pa mitengo yosinthika komanso yosasinthika ya Nordic kuyenda. Mitundu yosinthika imasungidwa mosavuta ndipo imatha kukwana ogwiritsa ntchito m'modzi; Mitundu yosasinthika nthawi zambiri imakhala yopepuka ndipo siyingakugwereni mwangozi. (Ngati inu ndi kugunda malo otsetsereka, onjezani zida zamasewera achisanu.)

Kutalika kwanu kuyeneranso kukhala kofunikira mukamagula mitengo yoyenda ku Nordic.Ngati mukuyesa munthu, gwirani nsonga pansi ndi nsonga yolunjika, mkono pafupi ndi thupi. Potero, chigongono chanu chiyenera kukhala chopindika madigiri 90. Ngati sichoncho, mungafunike kukwera kapena kutsika, ngakhale oyamba kumene omwe ali pakati pamiyeso akuyenera kupita ndi mtundu wafupikitsidwe, womwe ungaloleze mayendedwe amadzi ambiri, atero a Mark Fenton, mphunzitsi wamkulu wa International Nordic Walking Association. Mutha kulozeranso tsamba la mlangizi wa LEKI wa zida zakunja, lomwe lingakuuzeni kutalika kwa mtengo wanu ngati mukugula pa intaneti.

Nawa mizati yoyambira ulendo wanu wa Nordic:

• MITU YA EXEL Urban Skier Nordic Yoyenda (Buy It, $130, amazon.com): Mitengoyi imapangidwa kuchokera kumagulu opepuka, olimba a kaboni, motero amakhala amphamvu koma opepuka, zomwe zimatanthawuza kutonthoza komanso kuchita bwino pakuyenda kwakutali.
• Swix Nordic Walking Poles (Gulani, $ 80, amazon.com): Chofunika kwambiri pamitengo iyi ndichingwe chomangiririka bwino, chomwe chimamverera chofewa pakhungu lanu osachita phokoso kwambiri. Nsonga za rabara ndi zozungulira pang'ono, osati zopindika, kotero kuti sizingakukhumudwitseni ngati zipotoza.
• LEKI Traveler Allu Kuyenda Mitengo (Gulani, $ 150, amazon.com): Mitengo iyi imatha kusinthidwa kuti ikwaniritse kutalika kwanu, chifukwa chake simuyenera kupilira ndi mitengo yayitali kwambiri ngati mutagula kukula kosayenera.

Kukwaniritsa Fomu Yanu Yoyenda ya Nordic

Inde, mudaphunzira kuyika phazi limodzi patsogolo pa linzake mukuyenda pang'ono, koma kuyenda kwa Nordic kuli ndi mpata wophunzirira. Vuto lalikulu ndikulumikiza manja ndi miyendo yanu. Umu ndi momwe mungapangire njirayi. (Ndipo yesani kulimbitsa thupi uku ngati mukuyang'ana kuti mukhale olimba mtima.)

1. Mitengo yoyenda ya Nordic imabwera ndi nsonga za labala, zomwe zimagwira ntchito bwino pamalo oyala. Ngati mukuyenda mu udzu, mchenga, dothi kapena matalala, chotsani mphira kuti ukhale bwino.
2. Yambani ndi kunyamula mitengoyo. Gwirani mzati mdzanja lililonse, kuti mugwire mopepuka. Yendani ndi mitengo mmbali mwanu, kulola kuti mikono yanu igwedezeke mwachilengedwe motsutsana ndi miyendo yanu (mwachitsanzo, dzanja lanu lamanzere ndi phazi lamanja likuyenda mozungulira). Chitani izi kwa mphindi zingapo, mpaka zikamveka zachilengedwe.
3. Monga nsapato, mitengo imabwera mumitundu yakumanzere ndi yolondola. Pezani mbali yolondola, kenako lowetsani dzanja lanu kudzera pa lamba. Ngati pali lamba wowonjezera wa Velcro, kulungani mwamphamvu m'dzanja lanu. Pamene mukuyamba kuyenda Nordic, tsegulani manja anu ndi mizati ikukokera kumbuyo kwako. (Mukudumpha sitepe iyi mukadapitilira.) Onani momwe mitengoyo imakhalira kumbuyo kwanu.
4. Kenako, mumabzala. Bzalani mitengoyo pansi, osati kuikoka. Gwirani pang'ono ndikugwiritsanso milongoyi mozungulira pafupifupi madigiri 45 kumbuyo. Gwirani zigongono zanu pafupi ndi thupi lanu ndi manja anu owongoka koma omasuka. Limbikitsani kukhudzana bwino ndi nthaka.
5. Kenako, mumakankhira. Pamene mukuyenda bwino kwambiri pakuyenda kwa Nordic, kukankhira mizati kumbuyo ndi sitepe iliyonse, kugwiritsira ntchito mphamvu kupyolera mu lamba. Kwezani dzanja lanu m'chiuno mwanu, kutsegula dzanja lanu kumapeto kwa mkono. Dzanja lililonse likamabwera, yerekezerani kuti mukuyang'ana kutsogolo kuti mugwirane chanza ndi wina.
6. Pomaliza, wangwiro! Kuti mukulitse kuyenda kwanu kwa Nordic, yesetsani mawonekedwe anu. Sungani kuchokera zidendene mpaka kumapazi anu. "Ndikadakhala kuti ndidaimirira kumbuyo kwako, ndikadawona phazi la nsapato yako pamene ukuyenda," akutero Fenton. Pitirizani kukhala bwino Komanso, yonjezerani mayendedwe anu: Mupeza dzanja lokwanira ndikumaphunzitsa miyendo yanu bwino.

Mapulani Olimbitsa Thupi a Sabata Yaitali Yoyambira Sabata kwa Oyamba

Ngati mukufuna kuphunzira luso ...

Lamlungu

• Mulingo Wovuta: Zosavuta
• Mphindi 30: Ganizirani za kuyenda kokwanira koma kosavuta m'manja mwanu.

Lolemba

• Mulingo Wovuta: Wapakati
• Mphindi 30: Kankhirani mwamphamvu ndi mitengoyo mukuyenda mwachangu. Yang'anani maso anu kuyang'ana kutsogolo kotero kuti chibwano chanu chikhale chofanana; pewani kusakasaka mapewa anu.

Tuesday

• Mulingo Wovuta: Zosavuta
• Mphindi 30: Pitani pamitengo ndikupumira mikono yanu.

Wednesday

• Mulingo Wovuta: Zosavuta
• Mphindi 45: Yang'anani kwambiri pa mawonekedwe panthawiyi ya Nordic kuyenda sesh. Fikirani chikhatho chanu kutsogolo ngati kuti mukugwirana chanza ndi munthu, chigongonocho chikupindika pang'ono. Kuti mupumule kwathunthu, kanikizani dzanja lanu kudutsa m'chiuno mwanu.

Lachinayiy

• Mulingo Wazovuta: Zosavuta
• Mphindi 30: Chimodzimodzi ndi Lamlungu.

Lachisanu

• Chotsani (Psst ... nayi momwe mungasinthire tsiku lopuma loyenera.)

Loweruka

• Mulingo Wazovuta: Zosavuta Kusintha
• Mphindi 45: Pezani njira yomwe imakulolani kuti mugwire mapiri pafupifupi theka la nthawi. Kwezani, yonjezerani mayendedwe anu ndikutsamira patsogolo pang'ono. Potsika, chepetsani mayendedwe anu pang'ono.

Ngati mukufuna kuwonjezera ma calorie anu ...

Lamlunguay

• Mulingo Wovuta: Zosavuta
• Mphindi 30: Yang'anani pakuyenda kokwanira koma komasuka m'manja mwanu panthawi yonseyi yolimbitsa thupi ya Nordic.

Lolembaayi

• Mulingo Wovuta: Wamkati
• Mphindi 50: Pambuyo pa mphindi 20 za kuyenda kosavuta kwa Nordic, chitani zobowolera (makamaka pa udzu); tengani kutalika kwakutali kwa bwalo lamasewera, ndikuyendetsa bondo lakumaso ndikukankha mwamphamvu ndi mitengo. Bwezerani mtunda womwewo ndikubwereza; pitilizani kwa mphindi 15, kenako yendani pang'ono mphindi 15. (Zogwirizana: Zochita Zabwino Panja Zosakaniza Zomwe Mumachita)

Lachiwiritsiku

• Mulingo Wovuta: Zosavuta
• Mphindi 30: Dumphani mitengoyo ndikupumula mikono yanu.

Lachitatuay

• Mulingo Wazovuta: Zosavuta Kuchita
• Mphindi 60: Yendani pamalo odutsa. Kwezani, yonjezerani mayendedwe anu ndikutsamira patsogolo pang'ono. Kutsika, muchepetse mayendedwe anu pang'ono.

Lachinayiy

• Mulingo Wovuta: Zosavuta
• Mphindi 40: Ganizirani za kukhazikika. Yang'anirani kutsogoloku kuti chibwano chanu chikhale chofanana; pewani kusoka mapewa anu.

Lachisanu

• Kutuluka (Osati wokonda kukhala chete? Simusowa mukakhala ndi tsiku lopumula.)

Sabataayi

• Mulingo Wazovuta: Zosavuta Kuchita
• Mphindi 75: Yendani panjira (chabwino) kapena poyenda; pangani maola atatu oyenda ku Nordic.

Onaninso za