I-Nordic Walking Iwumzimba Ogcwele, Ukujima Okunomthelela Ophansi Ubungazi Ukuthi Kukhona

-Delile

• Ukukhetha Ama-Nordic Walking Poles alungile
• Ukwenza Ifomu Lakho Lokuhamba Nge-Nordic
• Izinhlelo Zokuzivocavoca Zokuhamba Ukuhamba Kwamasonto Amade
• Uma ufuna ukufunda inqubo ...
• Uma ufuna ukukhulisa ukushisa kwekhalori yakho ...
• Buyekeza kwe-

Ukuhamba nge-Nordic kuzwakala njengendlela yaseScandinavia yokwenza umsebenzi ozwakalayo osuvele uwenza nsuku zonke, kodwa empeleni kuwukuzilolonga okuqinile komzimba ogcwele.

Umsebenzi uthatha uhambo olujwayelekile epaki wenyuka inotshi ngokwengezwa kwezigxobo zokuhamba ze-Nordic, ezisetshenziselwa ukuqhubekisela phambili umzimba. Ngokubandakanya umzimba ongaphezulu — into ongayenzi ngokuhamba okujwayelekile — uzosebenza izingalo, isifuba, amahlombe, nomhlane, kanye ne-abs, imilenze kanye nesinqe sakho. Sekukonke, ungasebenza kuze kufike kumaphesenti angama-80 emisipha yakho bese ushisa ama-calories angaphezu kwama-500 ngehora, cishe amaningi njengoba ubungathanda ngenkathi ugijima, kodwa ube nomthelela omncane kakhulu emajoyini akho.

Yize ukuhamba ngeNordic kuvame ukusetshenziswa njengendlela yokuqeqeshela ukushushuluza unqamule izwe ngenkathi engekho, sekuyindlela elula nephumelelayo kubantu bawo wonke amazinga okuqina ukuhlala bekhuthele. Ucabanga ukuthi ukuhamba kwe-Nordic kuwukuzivocavoca okulungile kuwe? Nansi indlela yokuqalisa. (Okuhlobene: Zama Ukuzivocavoca Kwe-Walking Butt Ngokuzayo Uma Uthatha Ukuhambahamba)

Ukukhetha Ama-Nordic Walking Poles alungile

Gcina uhlobo oshushuluza ngalo emathambekeni. "Kungcono uma usebenzisa izigxobo eziklanyelwe ngqo ukuhamba eNordic," kusho uMalin Svensson, umongameli weNordic Walking USA eSanta Monica, eCalifornia. Ungakhetha phakathi kwezigxobo zokuhamba ze-Nordic ezilungisekayo nezingalungiseki. Izinguqulo ezilungisekayo zigcina kalula futhi zingalingana nabasebenzisi abangaphezu koyedwa; amamodeli angalungiseki ngokuvamile alula futhi ngeke awele ngephutha kuwe. (Uma u kukhona ukushaya ama-slope, gcina leli giya lezemidlalo lasebusika.)

Ukuphakama kwakho futhi kudinga ukucatshangelwa okubalulekile lapho uthenga izingongolo zokuhamba zeNordic.Uma uhlola isethi yomuntu mathupha, bamba ukubamba ngethiphu phansi nesigxobo sime mpo, ingalo eduze komzimba. Kulesi sikhundla, indololwane yakho kufanele igobeke ngama-degree angama-90. Uma kungenjalo, kungase kudingeke ukhuphuke noma wehle ngosayizi, nakuba abaqalayo abaphakathi kosayizi kufanele bahambisane nemodeli emfushane, ezovumela ukunyakaza okumanzi okwengeziwe, kusho uMark Fenton, umqeqeshi oyingcweti we-International Nordic Walking Association. Ungabheka futhi nakwikhasi lezeluleki lenkampani yemishini yangaphandle ye-LEKI, elizokutshela ukuphakama kwakho okuhle kwepali uma uthenga online.

Nazi ezinye izingongolo ukuqala uhambo lwakho lokuhamba ngeNordic:

• I-EXEL Urban Skier Nordic Walking Poles (Buy It, $130, amazon.com): Lezi zigxobo zenziwe ngenhlanganisela yekhabhoni engasindi, ehlala isikhathi eside, ngakho ziqinile kodwa zilula uma kuqhathaniswa, okuhunyushwa ekunethezekeni okukhulu nokusebenza kahle ekuhambeni okude.
• Izinti zokuhamba zeSwix Nordic (Ithenge, $ 80, amazon.com): Isici esihle kakhulu salezi zigxobo ibhande lezintambo elintofontofo, elizwakala lithambile uma liqhathaniswa nesikhumba sakho ngaphandle kokuthola i-clammy kakhulu. Amathiphu enjoloba ayindilinga kancane, awekho ama-engeli, ngakho ngeke akukhube uma esonteka.
• I-LEKI Traveler Allu Poles Yokuhamba (Thenga It, $ 150, amazon.com): Lezi zingongolo zingalungiswa kalula ukuhlangabezana nokuphakama kwakho, ngakho-ke ngeke kudingeke ubekezelele izingongolo ezinde kakhulu uma uthenga usayizi ongafanele.

Ukwenza Ifomu Lakho Lokuhamba Nge-Nordic

Yebo, ufunde ukubeka unyawo olulodwa phambi kolunye ebuntwaneni, kodwa ukuhamba nge-Nordic kune-curve yokufunda encane. Inselele enkulu ukuxhumanisa izingalo nemilenze yakho. Nakhu ukuthi ungabethela kanjani inqubo. (Futhi zama lokhu kuzivocavoca umzimba uma ubheka ukukhuphula amandla akho.)

1. Izigxobo zokuhamba zeNordic ziza nezeluleko zenjoloba, ezisebenza kahle kakhulu ezindaweni ezigandayiwe. Uma uhamba otshanini, esihlabathini, ebhuqwini noma eqhweni, khipha injoloba ukuze udonse kangcono.
2. Qala ngokuthwala izigxobo. Bamba isigxobo esandleni ngasinye, usibambe kancane. Hamba ngezigxobo emaceleni akho, uvumele izingalo zakho zijike ngokuphikisana ngokwemvelo nemilenze yakho (okungukuthi, ingalo yakho yesobunxele nonyawo lwesokudla luhamba ngokuhambisana). Yenza lokhu imizuzu embalwa, kuze kube yilapho kuzwakala kungokwemvelo.
3. Njengezicathulo, izigxobo ziza ngamamodeli angakwesokunxele nangakwesokudla. Thola uhlangothi olulungile, bese uslayida isandla sakho ngebhande. Uma kukhona ibhande le-Velcro elengeziwe, libophe ngokuphepha engalweni yakho. Njengoba uqala ukuhamba nge-Nordic, vula izandla zakho futhi ake izigxobo zihudule ngemuva kwakho. (Uzokweqa lesi sinyathelo uma uqhubekela phambili.) Qaphela ukuthi izingongolo zibheka kanjani emuva kwakho.
4. Okulandelayo, uyatshala. Tshala izigxobo phansi, kunokuba uzihudule. Bamba kancane ukubamba bese ugcine izigxobo zibheke emuva cishe ngamadigri angama-45. Bamba izindololwane zakho eduze komzimba wakho izingalo zakho ziqondile kodwa ukhululekile. Gxila ekwenzeni ukuxhumana okuhle nomhlabathi.
5. Bese, uyaphusha. Njengoba uthola ukuhamba ngokunethezeka kwe-Nordic, phushela izigxobo emuva ngokuqinile ngesinyathelo ngasinye, usebenzisa amandla ebhandeni. Phusha ingalo yakho idlule okhalweni lwakho, uvule isandla sakho ekugcineni kwengalo. Njengoba ingalo ngayinye iza phambili, yenza sengathi welula isandla ukuze uxhawule othile.
6. Ekugcineni, iphelele! Ukukhulisa ukusebenzisa kwakho ukuhamba kwe-Nordic, shintsha ifomu lakho. Roll kusuka ezithendeni zakho uye ezinzwaneni zakho. "Ukube bengimi ngemuva kwakho, bekufanele ngibone isoli lesicathulo sakho njengoba usuka," kusho uFenton. Gcina ukuma okuhle (lezi zivivinyo zokuqeqesha amandla zingasiza) futhi uncike phambili kancane kusuka emaqakaleni akho. Futhi, andise unyawo lwakho: Uzothola ukushwibeka kwengalo egcwele ngenkathi unikeza imilenze yakho ukujima okungcono.

Izinhlelo Zokuzivocavoca Zokuhamba Ukuhamba Kwamasonto Amade

Uma ufuna ukufunda inqubo ...

NgeSonto

• Izinga Lobunzima: Kulula
• Amaminithi angu-30: Gxila kububanzi obugcwele bokunyakaza obusezandleni zakho.

UMsombuluko

• Izinga Lobunzima: Maphakathi
• Imizuzu engu-30: Phusha ngamandla ngezinti ngenkathi ugcina ijubane. Gcina amehlo akho ebheke phambili emkhathizwe ukuze isilevu sakho sibe sezingeni; gwema ukugoqa amahlombe akho.

NgoLwesibiliy

• Izinga Lobunzima: Kulula
• Amaminithi angu-30: Yeqa izigxobo bese unika izingalo zakho ikhefu.

NgoLwesithathuy

• Izinga Lobunzima: Kulula
• Imizuzu engama-45: Gxila efomini phakathi nalokhu kuhamba kwe-Nordic sesh. Finyelela intende yesandla sakho phambili njengokungathi uxhawula umuntu othile, ugcine indololwane igobile kancane. Ukuze ucindezelwe ngokugcwele, phusha isandla sakho sidlule okhalweni lwakho.

NgoLwesiney

• Izinga Lobunzima: Kulula
• Imizuzu engu-30: Kuyafana nangeSonto.

NgoLwesihlanu

• Valiwe (i-Psst ... nayi indlela yokukhipha usuku olufanele lokuphumula.)

NgoMgqibelo

• Izinga Lobunzima: Kulula ukulinganisela
• Imizuzu engama-45: Thola umzila okuvumela ukuthi usebenze amagquma cishe ingxenye yesikhathi. Ukhuphuke umqansi, yelula unyawo lwakho futhi uncike phambili kancane. Wehle, wehlisa unyawo lwakho kancane.

Uma ufuna ukukhulisa ukushisa kwekhalori yakho ...

ISontoayi

• Izinga Lobunzima: Kulula
• Amaminithi angu-30: Gxila kububanzi obugcwele kodwa obunethezekile bokunyakaza ezingalweni zakho kuwo wonke lo msebenzi wokuhamba we-Nordic.

UMsombulukoay

• Izinga Lobunzima: Maphakathi
• Amaminithi angu-50: Ngemuva kwemizuzu engu-20 yokuhamba kalula kwe-Nordic, yenza izimbobo zokubopha (okungcono otshanini); thatha amagxathu amade ngokwengeziwe ebangeni lenkundla yebhola, ushayela idolo langaphambili phezulu futhi ucindezele ngamandla ngezinsika. Phinda uthole ibanga elifanayo bese uphinda; qhubeka imizuzu engu-15, bese uhamba ngesivinini esilinganiselwe imizuzu engu-15. (Okuhlobene: Ukusebenza Okungcono Kakhulu Kwangaphandle Kokuxuba Umjikelezo Wakho)

ULwesibiliusuku

• Izinga Lobunzima: Kulula
• Imizuzu engu-30: Yeqa izigxobo futhi unikeze izingalo zakho ikhefu.

NgoLwesithathuay

• Izinga Lobunzima: Kulula ukulinganisela
• Amaminithi angu-60: Hamba endaweni egingqikayo. Khuphuka, yandisa amagxathu akho bese uncika phambili kancane. Wehle, wehlisa unyawo lwakho kancane.

NgoLwesiney

• Izinga Lobunzima: Kulula
• Amaminithi angu-40: Gxila ekumeni. Gcina amehlo akho ebheke phambili emkhathizwe ukuze isilevu sakho silingane; gwema ukuzingela amahlombe akho.

NgoLwesihlanu

• Valiwe (Awuyena umuntu othanda ukuhlala unganyakazi? Akudingekile uma unosuku olusebenzayo lokuphumula.)

UMgqibeloayi

• Izinga Lobunzima: Kulula ukulinganisela
• Amaminithi angu-75: Hamba emikhondweni (ekahle) noma endleleni egandayiwe; yakha kufika emahoreni ama-3 wokuhamba nge-Nordic.

Buyekeza kwe-