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5 wasanni don yin aiki a cikin hunturu
A cikin hunturu, tafi kan tsallake-tsallake!
An yi shi tun zamanin da a cikin ƙasashen Scandinavia, da gudun ketare yana daya daga cikin manyan wasannin na hunturu. Yanzu yana samun nasara sosai a Arewaci da Gabashin Turai, Kanada, Rasha da Alaska. Gudun kan-kan-kan-kasa, don kada a ruɗe shi da kankara mai faɗi, ana yinsa da kayan aiki masu dacewa (dogayen skis, manyan takalmi tare da tsarin ɗauri, sanduna, da sauransu) a kan ƙasa mai dusar ƙanƙara. Wannan wasan, wanda aikace -aikacen sa da fa'idojin sa yayi kama da na yawo, yana da matuƙar jimrewa saboda yana amfani da duk tsokar jiki: biceps, tsokoki na gaba, pectorals, abdominals, tsokar gluteal, quadriceps, adductors, calves…
Akwai dabaru daban-daban guda 2 don yin wasan tsere na ƙasa: dabarar ” na gargajiya ", Hakanan ana kiranta" madaidaicin mataki "dabara, ya fi dacewa da masu farawa saboda yana kama da tafiya. Gudun kan-kan-layi daya ne kuma mai tsallake-tsallake-tsallake yana ci gaba tare da taimakon sandunan, yana dogaro da baya a ƙafa ɗaya sannan ɗayan. Sabanin haka, dabara " fashi », Ko« pas de skater », wanda ya bayyana a karon farko a 1985, aiki ne da ke buƙatar iko da daidaitaccen ma'auni. Mai tsallake-tsallake-tsallaken ƙwallon ƙafa na dogon lokaci yana zamewa a ƙafa ɗaya sannan a ɗayan kuma bugun yana gefe, a cikin yanayin kankara ko abin nadi. Ana yin sa a kan gangaren da aka gyara kuma an fi yin niyya ga gogaggun mutane.
Fa'idodin kiwon lafiya na ƙetare ƙasa
Gudun kan-kan-kan yana da fa'ida ga lafiya, shi ma yana ɗaya daga cikin mafi kyawun wasannin motsa jiki, a gaban gudu, kekuna da iyo. Yana ba da damar, a tsakanin sauran abubuwa, don haɓaka ayyukan numfashi da na zuciya, da yanayin jiki (samun jimiri, ƙarfafa tsokoki da tsarin garkuwar jiki, tsaftace silhouette…) don yin aikin haɗin gwiwa a hankali, wasa ne mai ɗan rauni. A cewar Ƙungiyar Ƙwararrun Likitoci ta Ƙasa1, mutanen da ke yin tseren ƙetare ƙasa suna wakiltar kusan 1% na raunin da ya faru a wasannin dusar ƙanƙara, yayin da masu tsalle-tsalle masu tsayi suna wakiltar 76% na raunin da masu dusar ƙanƙara 20%.
A gefe guda, tseren ƙetare na ƙasa shine abokin zaɓin zaɓi don ingantaccen yaƙi da osteoporosis, cutar da ke nuna raguwar ƙashi da lalacewar gine-gine na ƙasusuwan. Wannan aikin yana sanya damuwa mai yawa akan tsarin ƙashi saboda haka yana ba da gudummawa ga haɓakawa da ƙarfafa ƙasusuwa. Gudun kan-kan-kan-kan-kasa ana daukar sa a matsayin mai kula da wasanni2 : Ana kunna tsokoki da ƙashin gabobin ƙananan ƙafa don yaƙi da ƙarfin nauyi da tallafawa nauyin jiki. Wasannin da aka ɗora suna da kyau don ƙarfafa tsokoki na ƙananan ƙafafu da ƙarfafa ƙasusuwan ƙafafu da kashin baya. Ana ba da shawarar yin motsa jiki masu ɗaukar nauyi sau 3 zuwa 5 a mako don aƙalla mintuna 30.
Gudun kan-kan-kan-kan kuma yana taimakawa ci gaba da ƙoshin lafiya, rasa ƙarin fam da tsaftace silhouette. Ta hanyar haɗa aikin sanyi tare da ci gaba da motsi na hannaye da ƙafafu, kyakkyawan wasa ne mai "ƙona mai". Sa'a na tsallake-tsallake-tsallake-tsallake a kan matsakaita yana kashe ƙungiya tsakanin 550 zuwa 1 kcal! A ƙarshe, wannan horon yana taimakawa yaƙi da damuwa da damuwa da inganta walwala. Kamar duk wasannin motsa jiki, tseren kan-kan-kan yana motsa ɓarkewar sinadarin “jin daɗi” kamar dopamine, serotonin da endorphins.3, neurotransmitters da hypothalamus da pituitary gland suka yi. Ta hanyar yin aiki akan tsarin juyayi na tsakiya, waɗannan homonin suna haɓaka yanayi kuma suna sa ku ɗan ƙara jin daɗi. Don haka tseren ƙetare ƙasa hanya ce mai kyau don yin nishaɗi, don dawo da ɗabi'a da sake cajin batirin ku yayin jin daɗin shimfidar shimfidar dusar ƙanƙara.
Kyakkyawan sani . Muna ba da shawarar cewa masu farawa ko duk waɗanda ba sa yin aikin motsa jiki na yau da kullun don koyan alamomin asali da dabaru daga ƙwararrun ƙwararru kuma su fara a hankali don guje wa haɗarin rauni. |
Sources
Majiyoyi: Majiyoyi: Ƙungiyar Ƙwararrun Likitoci ta Ƙasa. Akwai shi a: http://www.mdem.org/ (isa ga Disamba 2014). Osteoporosis Kanada. Motsa jiki don ƙoshin lafiya [kan layi]. Akwai shi a: http://www.osteoporosecanada.ca/wp-content/uploads/OC_Exercise_For_Healthy_Bones_FR.pdf (aka samu shiga Disamba 2014). Cibiyar Bincike don Lafiya, Magunguna da Wasanni da Lafiya (IRBMS). Yi lissafin adadin kuzari da kuka ƙone yayin shiga cikin ayyukan motsa jiki [kan layi]. Akwai a: http://www.irbms.com/ (isa ga Disamba 2014).