Tafiya na Nordic don tsofaffi da matasa: fa'idodi, fasali, tukwici, kaya

Tafiya Nordic wani nau'in tafiya ne wanda ke amfani da kayan aiki na musamman (sanduna). Sunaye marasa ma'ana: Walking na Nordic, Finnish, Nordic ko Nordic tafiya.

Walking sanduna sun zama na daban wasanni ba haka bane da daɗewa - a ƙarshen 1990s. kafin Wannan sandar an yi amfani da ita wajen gyaran ilimin motsa jiki, horarwar wasan bazara da Yin yawo. Asalin wannan aikin motsa jikin yana da alaƙa da horon wasan motsa jiki a lokacin bazara. Don 'yan wasan motsa jiki sun yi amfani da sanduna don yin simintin tafiya tare da skis. Hanya ta musamman ta motsi daga baya ta zama tushen sabon shugabanci cikin dacewa.

Yau Nordic Walking ana ɗaukar shi daban na wasanni kuma yana da magoya baya da yawa a duniya. Dangane da ƙididdigar tafiya na Nordic akwai mutane fiye da miliyan 20 a duniya.

Menene tafiya Nordic

Nordic Walking yana Tafiya da sandunansu, yana kwaikwayon tafiya a kan skis a lokacin dumi. Sanda taka rawa, ba bangaren tallafi ba, da kayan aiki na musamman, ba tare da tafiya Nordic ba zai yiwu ba. Don yin tafiya daidai tare da sandunansu, kuna buƙatar koyon fasahohin motsi, da kuma sayan kayan aiki na musamman waɗanda ke amsa haɓakar ɗan wasa.

Me yasa kuke buƙatar shiga Walking Nordic:

  • don inganta lafiya da rigakafi
  • don kula da lafiyar kashin baya da rigakafin cutar cututtukan disiki
  • don gyara matakan sikarin jini
  • don asarar nauyi
  • lokacinda matsalolin zuciya da matsi
  • a cikin cututtuka na tsarin numfashi
  • a matsayin gyara bayan rashin lafiya
  • don kula da sihiri mai kyau

Ana iya yin yawo a yankin Nordic a kowane zamani, amma yana da amfani musamman don wannan aikin ana la'akari da shi ga mutanen da suka kamu da cututtuka masu tsanani da kuma tsofaffi don inganta lafiya da haɓaka lafiya mai ɗorewa.

Fasali Nordic tafiya

Nordic tafiya yana ɗaya daga cikin mafi sauƙi da araha iri na motsa jiki wanda ya dace da kowa. Ana iya jin daɗi a lokacin tsufa, lokacin da sauran wasanni da ƙwarewa don zama babu.

  1. Menene ya bambanta Nordic da saba? Tafiya na yau da kullun yana da fa'idodi da yawa kuma yana taimakawa inganta lafiya tare da motsa jiki na yau da kullun. Kuna iya nuna irin wannan fa'ida ta tafiya kamar haɓaka haɓakar oxygen cikin ƙwayoyin jiki, motsawar aikin kwakwalwa, hanzarta saurin kuzari da inganta ƙoshin lafiya. Horarwa tare da sanduna yana da kaddarorin masu amfani iri ɗaya, amma ƙari yana ƙone 20% ƙarin adadin kuzari idan aka kwatanta da yawo na yau da kullun. Yayin tafiya tare da sanduna ya haɗa da dukkanin rukunin tsoka, gami da rukunin ƙwayoyin tsoka, wanda ba ya faruwa yayin tafiya da sauri.
  2. Menene bambanci game da Nordic tafiya daga gudu? Aikin motsa jiki bai dace da kowa ba, ya bambanta da tafiya ta Nordic. Gudun gudu ana hana shi ga tsofaffi, mutanen da ke da babban kiba, da waɗanda ke da matsala game da tsarin zuciya da jijiyoyin jini, hawan jini da haɗin gwiwa. Tafiya ta yankin Nordic kusan ana iya jin daɗin ta, saboda tasirin ta a jiki mai laushi ne ba mai rikici ba. Lokacin tafiya tare da sanduna nauyi ne mai sauƙi a kan dukkan jiki, wanda kuma yake da inganci da tasiri a cikin dogon lokaci. Don ci gaba da motsa jiki na motsa jiki na mintina 45 cikin ƙarfi ba ga kowa ba, amma kowa zai iya yin tafiya a matsakaiciyar tafiya cikin wannan lokacin.

Menene fa'idojin tafiya arewacin Nordic?

Daga Walking Nordic yana da fa'idodi da yawa, daga ciki zamu iya haskaka babban:

  • kiyaye lafiyayyar tsoka duka jiki
  • samuwar kyakkyawan matsayi
  • rigakafin cututtukan zuciya da hauhawar jini
  • rigakafin cututtuka na gidajen abinci
  • jikewa da jiki tare da iskar oxygen
  • nauyi asara
  • inganta yanayi saboda samar da endorphins
  • mafi kyawon bacci da rigakafin rashin bacci
  • ƙara ƙarfi, daidaitawa, jimiri
  • rage matakin damuwa da gajiya.

A yau ba a amfani da tafiya ta Nordic kawai azaman farfadowa na gyarawa, amma kuma azaman kayan aiki mai tasiri don raunin nauyi da kula da yanayin wasan motsa jiki.

Wanene ya kamata Nordic yayi tafiya?

Ofayan mahimman fasali da fa'idodin Walking Nordic shine cewa zai iya ƙwarewa komai, komai tsufa da jiki. Hanyar tafiya ta Nordic ta dace da tsofaffi waɗanda ke da babban kiba, wanda ba a ba da shawarar wasu nau'ikan ayyuka ba, har ma da duk wanda ke son ƙarfafa rigakafi da kiyaye jiki cikin sifa.

Mafi amfani Nordic tafiya shine:

  • waɗanda suke so su rasa nauyi
  • tsofaffi
  • mutanen da ke da matsalolin tsarin zuciya da jijiyoyin jini
  • mutanen da ke da matsala na musculoskeletal
  • mutanen da suka sha wahala na dogon lokaci, ciwo mai tsanani
  • mutane a cikin aikin gyara bayan rauni
  • ga waɗanda ke da lahani ga cututtuka na tsarin numfashi
  • waɗanda basu dace da wasu nau'ikan motsa jiki ba saboda dalilai daban-daban

Walkingungiyoyin tafiya na Nordic zasu ba ka damar shiga aikin horar da sabbin shiga kuma zai ba da gudummawa wajen haɓaka al'adar motsa jiki na yau da kullun.

Nordic tafiya don tsofaffi

Motsa jiki ya zama dole a kowane zamani don kiyaye alamun kiwon lafiya na al'ada. Bayan isa wani matakin shekaru, wasu nau'ikan motsa jiki da wasanni suna samuwa. Powerarfi, motsa jiki na motsa jiki mai motsa jiki da motsa jiki basu dace da tsofaffi ba, saboda yanayin tsokarsu, kwarangwal da jijiyoyin jini bazai ba ku damar yin tsayi da yawa don matsawa cikin sauri da ma'amala da ƙarin nauyi ba.

A wannan yanayin, mafi kyawun zaɓi zai zama horarwa a sannu a hankali. Yanzu ana ɗaukar tafiya ta Nordic a matsayin ɗayan shahararrun nau'ikan motsa jiki na tsofaffi.

Fa'idodin tafiya na Nordic don tsofaffi:

  • sakamako mai kyau akan yaduwa, azaman rigakafin bugun jini
  • yana ƙarfafa tsarin zuciya da jijiyoyin jini
  • yana da tasiri kan rashin bacci
  • yana sa kumburin jiki
  • inganta yanayin gidajen abinci
  • tasowa ma'anar daidaituwa da daidaituwa
  • yana ƙaruwa matakin endorphins, don haka inganta yanayi da ƙoshin lafiya.

Hakanan tafiya ta Nordic don tsofaffi babbar hanya ce don saduwa da sababbin mutane saboda ana gudanar da azuzuwan cikin rukuni.

Nordic tafiya don matasa

Sandunan tafiya ba iyaka ne na shekaru, saboda wannan aikin yana samar da ɗan gajiyar damuwa a jiki, kuma daban-daban atraumatically.

Irin wannan aikin kamar Nordic Walking shine mafi dacewa ga duk samarin da suke son ƙiba, koyan sabon yanayin motsa jiki da shiga cikin tsarin horo na yau da kullun. Bugu da kari, ana ba da shawarar yin yawo a yankin Nordic ga mutanen da ke fuskantar gyara ko waɗanda ke fama da cututtuka masu tsanani.

Nordic tafiya yana baka damar kiyaye jikinka cikin tsari ta hanyar motsa jiki na yau da kullun kuma yana taimakawa rage nauyi da inganta jiki da haɗuwa da mutane masu tunani iri ɗaya.

Takurawa don tafiya ta Nordic

Duk da cewa yin tafiya tare da sanduna jagora ce ta dacewa ta duniya, yana da ragiyoyi, waɗanda bai kamata a yi watsi da su ba, fara horo. Ainihin, haramtattun abubuwan suna da alaƙa da yanayin da aka ba da shawarar kwanciyar hutu, da kuma takamaiman lamura na cututtuka masu tsanani, ba su dace da kowane kaya ba.

A wasu lokuta, ba shi yiwuwa a yi:

  • a cikin cututtuka da ƙwayoyin cuta
  • a cikin hadaddun nau'ikan hauhawar jini, lokacin da kuke son cikakken matsa lamba
  • ciwon sukari a cikin matakai na gaba
  • a lokacin kafin da bayan tiyata
  • a cikin zuciya rashin aiki
  • koda da na huhu gazawar

Yawancin masu kwantar da hankali sun yarda cewa tafiya ta Nordic shine mafi dacewa ga tsofaffi kuma ga duk wanda zai iya tafiya kuma yaji dadi yayin tafiya.

Nordic tafiya don asarar nauyi da lafiya

Horon tsari Nordic tafiya zai taimaka muku rage nauyi, inganta lafiya da dawo da jiki cikin yanayin tsere. Tafiya Nordic ya dace da asarar nauyi saboda yayin horo zaku ƙone iyakar adadin kuzari, amma tsokoki suna zuwa cikin sauti. Fa'idodin yin tafiya don lafiya a bayyane suke, saboda iska mai tsabta da dogon tafiya cikin hanzari na inganta lafiya, haɓaka tsarin juyayi kuma sun dace da rigakafin cututtuka da yawa.

Me yasa Nordic tafiya yayi kyau don asarar nauyi:

  • tafiya yana taimakawa saurin ƙona calories
  • yayin aiwatar da motsa jiki 90% na tsokoki
  • tafiya yana hanzarta saurin tafiyar da rayuwa

Idan kana son rasa nauyi, to tafiya ta Nordic don asarar nauyi tana aiki mafi kyau, babban abu shine horo koyaushe da amfani da dabaru da suka dace. Tafiyar awa ɗaya na iya ƙone adadin kuzari 400-600, wanda yake kwatankwacin motsa jiki na Jogging a matsakaiciyar tafiya.

Don tabbatar da cewa ka rasa nauyi, kana buƙatar yin aiki a kai a kai, daidai gwargwado kowace rana, amma motsa jiki 3-4 a kowane mako zai haifar da canje-canje masu kyau. Hakanan yana da mahimmanci a bi tsarin abinci kuma kada a ci sa'a guda kafin aji da rabin bayan. Fi son jinkirin carbohydrates da sunadarai, iyakance carbs da mai mai sauri. Hanyar rasa nauyi yana farawa tare da abinci mai kyau da motsa jiki na yau da kullun.

TAMBAYOYI DADI: yadda ake fara mataki mataki

Nordic tafiya don gyarawa

Galibi ana amfani da sandun tafiya a cikin cibiyoyin kula da lafiya a matsayin ɓangare na lafiyar Kula da Lafiya.

Ana gabatar da aiki mai amfani tare da irin waɗannan cututtuka da yanayi:

  • cututtuka na kashin baya, musamman ƙananan ciwon baya, scoliosis a cikin manya da yara
  • cututtukan zuciya da na
  • ciwon asma da sauran cututtuka na hanyoyin numfashi, huhu
  • ciwon baya na yau da kullun, da ƙuƙwalwar kafaɗa saboda aiki mai nauyi
  • Parkinson ta cuta
  • matsalolin neuro-psychological
  • rashin barci
  • kiba

Hakanan ana amfani da tafiya ta Nordic don hana osteoporosis, atherosclerosis, hauhawar jini, da sauran cututtuka na mahaɗan, jijiyoyin jini da zuciya. La'akari da aikin gyara da kuma rigakafin irin wannan aikin, zamu iya cewa tafiya Nordic shine mafi dacewa ga tsofaffi.

Sandunansu don tafiya na Nordic

Dabarar tafiya ta Nordic ta haɗa da amfani da kayan aiki na musamman - sanduna na wani nau'i na musamman, da tufafi masu dacewa da takalma. Abubuwan da aka zaɓa da kyau ba kawai zai taimaka muku hanzarin ƙwarewar dabarun ba, amma zai ba ku abubuwan jin daɗi daga azuzuwan, wanda ba zai yiwu ba tare da kayan aiki marasa dadi.

Wasu masu farawa suna tunanin cewa zai yiwu a yi amfani da sandunan kankara na yau da kullun, amma sun fi waɗanda suke amfani da su a Walking Nordic tafiya, haka nan kuma shawarwarinsu za su daina tafiya a cikin dusar ƙanƙara, don haka wannan zaɓin ba zai yi aiki ba. Har ila yau, shaharar yawon Nordic don tsofaffi ma saboda wadatar kayan aiki da kowa zai iya saya.

Bari mu ga yadda za a zaɓi sanduna don tafiya ta Nordic.

Tsawon sandunan

Abu mai mahimmanci don la'akari da sabon tsawon sandar. Ba tare da la'akari da kayan ba, tsawon shine ma'aunin zaɓi mafi mahimmanci, wanda yakamata a ɗauka da mahimmanci.

  • Akwai dabara don zaɓin sandunansu akan tsawon. Ya ƙunshi haɓaka haɓakar inci ta hanyar haɓaka da 0.6-0.7. Misali, tare da girman 165 cm, tsawon sandunan ya zama 99-115 cm
  • Ga masu farawa da tsofaffi, suna zaɓar tsayawa tare da ƙananan ƙimar 0.6. A wannan yanayin, sandar za ta zama ƙasa da bi da shi zai zama da sauƙi. Misali, tare da girman 165 cm, tsayin sandunan ya zama 99 duba
  • Athleteswararrun athletesan wasa da samari masu ƙoshin lafiya na iya zaɓar tsayawa kan ƙima don ƙara ɗaukar nauyin tsokoki. Misali, tare da haɓakar 165 cm, tsawon sandunan ya zama 115 cm.
  • Thearfin ɗaukar nauyi, alal misali idan Nordic yana tafiya don raunin nauyi, dole ne ya fi tsayi dole ya zama sanda, don haka 'yan wasa suna zaɓar kaya a babban matakin tare da ƙari na 5-10 cm.
  • Da kyau, tsawon sanda ya zama kamar samar da kusurwa madaidaiciya tsakanin kafada da hannu na sama lokacin da kake tsaye kai tsaye da kayan aiki a hannu.

Rubuta sanduna

Sandun sandunan suna zamewa (telescopic), na bangaranci, nadawa da kuma kauri.

  • Gabaɗaya dole ne ku zaɓi tsawon, telescopic kuma ana iya daidaita shi don kowane tsayi.
  • Gilashin zamiya na iya zama ƙari ɗaya ko biyu wanda zai ba ka damar zaɓar tsawon gwargwadon ƙwarewar horo ko ci gaban ɗan adam.
  • Telescopic sanda na iya amfani da 'yan wasa fiye da ɗaya, amma da yawa, saboda yana da tsari na duniya don kowane haɓaka da iyawa.
  • An tsara sandunan yanki guda don amfanin kai, saboda an zaɓi su don haɓaka kuma sun dace da nau'in horo iri ɗaya. Yana da mahimmanci kada a yi kuskure, saboda ba za ku iya iya bambanta tsawon ba kuma dole ku sayi sabbin kayan aiki idan ci gaba a horo.

Wasu sanduna ana ba su bazara mai ɗaukar hankali wanda ke hana masu farawa shiga cikin yanayin motsi na ɗabi'a, sabili da haka ya kamata a yi la'akari da wannan zaɓin idan babu wani madadin.

Kayan suna makale

  • An yi sandar daga filastik carbon fiber ko aluminum. Abunda ke da kyau sanduna dole ne su ƙunshi carbon a cikin adadin da ba kasa da 50%ba, wannan kayan aiki yana da ɗorewa, abin dogaro, kuma mai sauƙin amfani.
  • Ingancin sanduna masu inganci ana buƙata tip na roba wanda ke yin aiki mai birkitawa kuma yana hana ƙyallen sandunansu a kan daɓen.
  • Lokacin zabar, yana da mahimmanci a kula da lanyard da alkalami. Abun iya zama na filastik, roba, abin toshewa ko wani abu tare da abun sakawa don yatsun hannu.
  • Amfani da lanyard ɗin sandar an kafa shi a hannu daidai matsayin kuma zai ba ka damar motsawa a cikin yanayi ba tare da damuwa ba. Wurin lanyard din ya zama mai daɗin taɓawa, yana kulle ƙyallen hannu a cikin safar hannu ba tare da, ba don RUB, amma ba zai zama kyauta ba.

Binciko sandunan sanduna

A yau zaku iya samun babban sanda don farashin 500 rubles, alal misali, darajar ECOS, waɗanda suka dace da horar da ƙwararru da horo na farko. Don dogon tafiye-tafiye da ayyukan yau da kullun a cikin yanayi daban-daban, ana ba da shawarar kula da alamun BERGER da FINPOLE waɗanda ke samar da kayan aikin ƙwararru, waɗanda suka dace da tafiya a saman mawuyacin yanayi. A wannan yanayin, farashin sandunan zai kasance daga 1000 zuwa 4000 rubles.

Tsaya ECOS

Alamar ECOS wacce ke samar da kayan aiki don tafiya da tafiya ta Nordic, don gogaggun kuma kwararrun yan wasa. Alamar tana samar da sandunan telescopic da aka yi da aluminum da fiber fiber a cikin ƙananan ƙarancin farashi. Kunshin ya hada da zobe da nasihu mai musaya, zaka iya sayan abubuwa da yawa na kayan aiki, misali, lanyard daban.

 

Tsaya GESS

Alamar gear GESS ta dace da masu farawa, misali, wasu sandunan suna da tsarin daukar hankali. Alamar kaya ta dace don amfani a lokacin sanyi da bazara saboda nasihun maye gurbin da ya dace da saman daban. Za'a iya samun alamar ta hanyar tsayawa ta saman hanya, kankara da kwalta. Kayan farashin - tsakiya.

 

Tsaya BERGER

Kayan kaya na alamar BERGER ya dace da masu farawa da gogaggun 'yan wasa. Brand yana ƙera telescopic da sandunan bangaran da aka yi da aluminum tare da haɗe-haɗe don ɗakunan yanayi daban-daban, da kuma tsarin shanye abubuwa. Kayan aikin sanye take da musayar nozzles, zobe, lugs da knots. Kayan farashin - tsakiya.

 

Sandunan MANGO

Brand MANGO yana ba da kayan aiki na ƙwararru don farawa da ƙwararrun 'yan wasa. Sandunansu sanye take da tsarin ɗaukar girgiza, wanda ya dace da kowane lokaci na shekara godiya ga nozzles don saman daban-daban. sandar nadawa na telescopic cikakke tare da harka, haɗe-haɗe, zobba, da tukwici masu maye gurbin. Farashin samfuran bai wuce matsakaicin matsakaici ba. Hakanan zaka iya siyan abubuwa daban daban kamar hannuwa da kulli.

Tsaya FINPOLE

Brand FINPOLE yana ƙera kayan aiki don Nordic tafiya a cikin matsakaiciyar farashin. Ungiyoyin telescopic sandunan carbon masu dacewa da masu farawa da ƙwararrun athletesan wasa. Kunshin ya haɗa da haɗe-haɗe don ɗakunan wurare daban-daban, matakan aminci, ƙulli. Alamar kayan aiki ana haɓaka ta dorewa, aminci da saukakawa wanda yawancin masu amfani suka tabbatar.

 

Me kuma kuke buƙata don tafiya na Nordic

Kyakkyawan tufafi suna tabbatar da jin daɗi yayin dogon motsa jiki, wanda ke da mahimmanci a kowane lokaci na shekara. Idan kuna da matsaloli tare da haɗin gwiwa da tasoshin an shawarce ku da su sa rigar matsewa - leggings, safa, tights, safa, tufafi. Irin wannan tufafi yana tallafawa murfin tsoka a madaidaicin matsayi, yana rage damuwa a kan jijiyoyin jini da haɗin gwiwa.

Tufafi don tafiya na Nordic

  • Hunturu. Don ayyukan hunturu sun dace da jaket na wasanni, wuraren shakatawa, jaket da wando. Kar a manta kayan haɗin dumi - hat, gyale da safar hannu.
  • Bazara. A lokacin rani, isassun gajeren wando, ledoji, velocipedes a haɗe tare da t-shirts, t-shirts, sweatshirts. Lokacin tafiya a kan ƙasa mara kyau ana ba da shawarar sanya safa, ledoji ko wando tare da ɗamara don kare dunduniyar sa.
  • Guguwar-bazara. Don demisezonnye zabi suttura, hoodies, tracksuits, jaket da wando mai dumi tare da cuffs. Kada mu manta da zanen gado da safar hannu wanda zai kiyaye a cikin iska mai danshi da damina.

Takalma don tafiya na Nordic

Tafiya aikin motsa jiki ne na zuciya wanda ke buƙatar takalmin dacewa. Zaɓi sneakers da takalma masu ɗauke da tafin kafa da matashi domin jin saukakawa da kwanciyar hankali yayin tafiya.

  • Hunturu. Don wasannin motsa jiki na hunturu sun dace da takalmi mai tafin Hiking ko takalmin rufi.
  • Bazara. Don karatun rani, kyakkyawan zaɓi zai zama takalmin gudu don gudu a ƙetara ƙasa, idan horo yana faruwa a cikin ƙasa mai tsaunuka. Don yin tafiya akan ɗakunan shimfiɗa isa takalma masu ƙarfi tare da karko mai ɗorewa da shanyewar girgiza.
  • Guguwar-bazara. Don horarwa a cikin lokacin demisezonnye zaɓi takalmin mai rufi tare da saman membrane don kariya daga ruwan sama da danshi. Shakewar girgiza, riko da kyau da kuma gyara ƙafa.

Dubi kuma:

  • Manyan mafi kyawun sneakers maza na 20 don gudu da tafiya
  • Manyan mata 20 da suka fi kowa gudu a guje don tafiya da tafiya

Ersididdigar bugun zuciya da nisa

Don bin diddigin ci gaban horon, ana ba da shawarar siyan na'urar motsa jiki, na'urar bugun zuciya ko wasu kayan aiki masu dacewa tare da aikin kirga matakai, adadin kuzari, nesa da kuma lura da bugun zuciya. Wadanda ke tsunduma cikin tafiya ta Nordic don kayan hasara masu nauyi zasu taimaka horo sosai.

  1. Munduwa Fitness Mundaye masu motsa jiki na zamani sun haɗu da ayyuka na na'urar motsa jiki, mitar ƙarfin bugun zuciya, nesa, da ƙone calories. Ga 'yan wasan da ke bin diddigin ci gaban horo, na'urar za ta zama babban taimako. Zai tattara da kiyaye bayanai game da nisan su, matakan su, ɓarnar kuzari, sannan zai taimaka ma fita daga yankin bugun jini mafi kyau, wanda zai sa horo na zuciya ya zama mai tasiri. Kara karantawa: Manya 10 mafi kyau ƙungiyoyin motsa jiki.
  2. Ajiyar zuciya yayi. A cikin horo na cardio muhimmin mahimmanci shine bambancin siga. Motsi tare da takamaiman bugun mita, yana yiwuwa a rasa nauyi da motsa jiki. Hakanan, saka idanu na bugun zuciya wata aba ce mai mahimmanci ga mutanen da ke da matsalolin zuciya da jijiyoyin jini. Kara karantawa: Mafi kyawun masu sanya idanu na zuciya.
  3. Kallo mai kyau. A kowane lokaci ana amfani da agogo tare da GPS wanda zai zama mai amfani don zana hanyoyi don horo, da ƙidaya tazara. Yawancin agogo mai wayo na iya ƙidaya matakai, adadin kuzari, nesa, bugun bugun jini. Wasu samfuran suna ba ka damar zazzage kiɗan ka don saurare tare da belun kunne na kusanci, wanda kuma ke da amfani a cikin horar da kai.
 

Nordic tafiya: yadda ake tafiya

Fasaha tana da mahimmanci a kowane ayyukan wasanni, ko ci gaban horo ba zai kasance ba kuma motsa jiki ba zai kawo farin ciki ba.

Akwai cikakkun jagororin waɗanda ba su taɓa tafiya da sandunansu ba:

  • saurin yana buƙatar zama sama da lokacin tafiya na yau da kullun
  • yayin zaman farko ba lallai bane su dogara da sanduna
  • buƙatar kare ƙafa daga ƙwanƙwasawar haɗari, misali, sa manyan safa ko dumin kafa
  • yana da mahimmanci numfashi madaidaici tare da shaƙa ta hanci da kuma fitar da numfashi ta baki.

Idan ka yanke shawarar tafiya Nordic don asarar nauyi to lallai ne kuyi tafiya cikin sauri, kuma kuyi amfani da ma'aunin ƙafa.

Kayan gargajiya na gargajiya Nordic tafiya ya ƙunshi sauƙin motsi tare da cikakken zangon hannu. Ana sanya sandar a tsaye a tsakiyar matakin, wanda ya yi daidai da cibiyar nauyi. An jefa hannu tare da sanda a gaba a lokaci guda tare da matakin ƙashin kafa. Sakamakon shine bambancin wasan motsa jiki ba tare da skis ba. Babban abu - kada a gwada kwaikwayon matakin mai tseren, yakamata motsi ya zama na halitta, kyauta da rhythmic.

Fasali na fasahar Nordic tafiya:

  • Kafadu suna a tsayi ɗaya, an saukar da su kuma an ɗan ja da baya, kirji a buɗe yake.
  • Chin a layi daya da ƙasa, sa ido.
  • Hannuwan suna aiki bisa ƙa'idar abin ɗora hannu kuma suna hawa zuwa tsayi ɗaya - a matakin kugu.
  • Dole ne a riƙe sanduna a kusa da gawar, dole ne su zama daidai da juna kuma suyi daidai da ƙafa.
  • Motsi da aka yi ta jujjuya daga diddige zuwa yatsun kafa, tunkuduwa ya fito ne daga babban yatsa.
  • Wajibi ne a adana takin na ɗabi'a ba tare da lanƙwasawa a cikin gwiwa ba, safa safa da nuna gaba.
  • Motsawa masu haske da rhythmic ba tare da damuwa ba, hannaye da ƙafafu suna tafiya daidai yayin ƙyamarwa.

Cikakkun bayanai game da fasahar zane:

Walking Nordic. Техника ходьбы с палками.

Jadawalin horo

Zaɓin tafiya na Nordic don asarar nauyi, kasance cikin shiri cewa dole ne ku horar da tsayi da wahala don ganin sakamako. Kuna buƙatar tafiya cikin hanzari, zai fi dacewa a kan ƙasa mara kyau, kuma a lokacin sanyi dusar ƙanƙara za ta ƙona ƙarin adadin kuzari. Yin nasara tare da taimakon tafiya na tazara, wanda ke canzawa tsakanin saurin da sauri.

Yanayin horo:

Lokaci don horo:

Tare da motsi daidai a cikin saurin sauri, zaka iya ciyar da adadin kuzari 700 a kowace awa. A matsakaita, masu tafiya suna ƙone calories 400 zuwa 600 a cikin zama ɗaya.

Janar jagororin abin da za ku ci kafin tafiya:

Janar jagororin abin da za ku ci bayan tafiya:

TOP 7 zaɓuɓɓukan abincin dare

Nordic tafiya: nasihu don farawa

Yawancin masu farawa suna jin tsoron fara motsa jiki saboda tafiya tare da sanduna suna da wahala da rikitarwa. A cikin horo babu wani abu mai wahala idan kun bi shawarar kuma kuka yi ƙoƙarin aiwatar da duk shawarwarin.

  1. Dole ne sanduna suyi daidai da juna don girma.
  2. Takalma da nau'ikan wasannin motsa jiki suna zaɓar motsa jiki cikin kwanciyar hankali duk yanayin yanayi.
  3. Ba za ku iya zuwa horo don tafiya da yunwa ba, don ku ji gajiya da rashin ƙarfi. Ana ba da shawarar cin awanni 2-3 kafin aji ko yin ɗan abun ciye-ciye awa ɗaya kafin aji.
  4. Sayi munduwa mai dacewa don lura da bugun zuciya da ƙidaya matakai, nesa da adadin kuzari.
  5. Motsa jiki a kalla sau uku a sati dan rage kiba da inganta lafiya.
  6. Yi aiki a ƙarƙashin kulawar malami a cikin rukuni na mutane masu tunani iri ɗaya, don haka da sauri ku koyi dabarun kuma ku ƙaunaci wasanni.
  7. Mutane da basa aiki a jiki suna buƙatar ƙaruwa da sannu-sannu: wuce nisan da aka tsara don kar su ji daɗi bayan aji. Tare da kowane sabon horo ƙara minti 2-3 na tafiya ko ƙara nisan mitoci 200-300.
  8. Da zarar ka sanya lokacin motsa jiki da aka tsara, za ka iya zuwa don ƙara ƙarfin ayyukan, watau, a hankali ƙara saurin tafiya.
  9. Ga tsofaffi ya fi kyau koyawa sau da yawa, sau 5-6 a mako, amma tare da ƙarancin kaya. Mutane matasa da masu matsakaitan shekaru yana yiwuwa a horar da sau 2-3 a mako, amma tare da nauyin matsakaici ko ƙarfi.
  10. Idan kuna yin yawo na Nordic don gyarawa, to, kada kuyi ƙoƙari ku haɓaka hanzari da ƙarfi. Motsa jiki ya zama matsakaici da maintenence. Idan kuna yin Nordic mai tafiya don asarar nauyi to ku ɗora don ƙara ƙarfin motsa jiki.

Tambayoyi da amsoshi don tafiyar Nordic

1. Shin gaskiya ne cewa tafiya ta Nordic ta tsofaffi ne kawai?

Saboda ƙarancin cuta da rashin ƙarancin sabani, tafiya ta Nordic ta dace da tsofaffi da nakasassu. Amma a yau, Nordic tafiya wasa ne na gaske, wanda ya shafi miliyoyin mutane a duk duniya, ba tare da la'akari da shekaru da jinsi ba.

2. Shin gaskiya ne cewa tafiyar Nordic bata da amfani don ragin nauyi?

Kamar kowane tafiya, Nordic Walking aikin motsa jiki ne wanda zai iya ƙone har zuwa adadin kuzari 700, kwatankwacin horo mai gudana. Nordic tafiya cikakke ne don asarar nauyi idan kuna motsa jiki a kai a kai kuma kuna tafiya cikin sauri.

3. Ko tafiya Nordic ta maye gurbin gudu ko dacewa?

Tafiya mai zurfin Nordic na iya maye gurbin cikakken motsa jiki na motsa jiki. Yin tafiya cikin hanzari tare da kayan aiki na musamman yana sa aikin duka rukunin tsoka na jiki, wanda ke haifar da ingantaccen lafiyar jiki. Amma yana da mahimmanci a tuna cewa ba zai maye gurbin dacewa da ƙarfin horo ba, da nufin cimma sauƙi da haɓakar tsoka.

4. Menene babban banbanci tsakanin tafiyar Nordic daga talakawa?

Ba za a yi amfani da matse hannu da bel ɗin hannu yayin tafiya na yau da kullun ba yayin Walking na Nordic. Bugu da kari, yayin tafiya na Nordic ya ƙone karin adadin kuzari fiye da lokacin talakawa.

5. Wanne ya fi kyau ga lafiyar jiki da rage nauyi: tafiya a kai a kai ko kuma Nordic?

A lokuta biyun, tafiyar Nordic zai ba da daidaituwa ga yadda aka saba. Tafiya Nordic yana sa kuyi aiki duka jiki, inganta ƙimar lafiya da ƙarfafa tsokoki, yana sa adadi ya zama mai tsalle da tsere. Hakanan tafiya ta Nordic ya dace da tsofaffi waɗanda ke son kiyayewa, don samun kuzari da lafiya cikin shekaru masu zuwa.

6. Wanne ne ya fi kyau ga lafiya da rage nauyi: Tafiyar Nordic ko gudu?

Ga tsofaffi ko nakasassu suna hana yin Jogging da yin tafiya yana taimakawa don dawo da ƙoshin lafiya da rasa nauyi.

7. A ina yafi kyau tafiya da sanduna?

Zaɓin wuri ya dogara da manufar. Misali, don asarar nauyi ana ba da shawarar yin tafiya a yankunan da ke da ƙasa mai wahala, da kuma na Babban lafiyar - a cikin Park, kwalta, hanyar ƙasa.

8. Me za'a kawo?

Don motsa jiki don ɗaukar jakar baya tare da ruwa da abubuwan da zasu iya zama da amfani a hanya (mai lura da bugun zuciya, mai kunnawa, belun kunne, kayan ɗumi). Abun ciye -ciye ba a ba da shawarar a ɗauka idan ka rasa nauyi ba, amma waɗanda ke shirin yin dogon motsa jiki a kan ƙasa mara kyau na iya ɗaukar ayaba ko Apple.

9. Cin abinci kafin tafiya ko?

Abun ciye-ciye ya kamata ya zama ba fiye da awa ɗaya ba kafin horo. Saboda tafiya aiki ne na zuciya, kafin a ba da shawarar cin abinci don kar a ji rauni da nauyi yayin motsa jiki.

10. Zan iya amfani da sandunan motsa jiki don tafiya ta Arewacin duniya?

Ba a ba da shawarar sandunan kankara ba sosai, saboda ba a tsara su don wurare da yawa ba, kuma tafiya tare da su ba ta da daɗi.

11. Shin ina bukatar yin dumi da mikewa?

Kamar kowane motsa jiki, yana yiwuwa a sanya dimi mai haɗin gwiwa kuma bayan motsa jiki - mikewa.

12. Zan iya sha yayin tafiya?

Shakka ana bukatar shan abin domin kaucewa rashin ruwa a jiki, wanda doguwar zuciya ke haifarwa.

13. Me za'ayi idan aka soka a gefe yayin tafiya?

Tare da ciwo mai ciwo, kana buƙatar rage gudu ko tsayawa gaba ɗaya. Nan gaba kana buƙatar yin 'yan numfashi kaɗan ka ci gaba da motsa jiki bayan cikakken gafarar ciwo.

14. Shin zai yuwu ayi tasha idan an gaji.

Idan gajiya ta sanya wahalar ci gaba, to za ka iya tsayawa na wani lokaci sannan ka ci gaba da tafiya a hankali.

15. Mene ne mafi kyawun mafi kyawun tafiyar Nordic?

Masu sana'a sun ba da shawarar yin aƙalla sau uku a mako don minti 45-60 a rana.

16. Menene mafi karancin shekarun da sandun tafiya?

Limitayyadaddun shekaru Tafiyar Nordic ba ta da.

17. Yaya za a jimre wa ciwon tsoka bayan tafiya?

Jin zafi a cikin tsokoki kuma yana taimakawa shimfidawa, wanka mai zafi da tausa. A ka'ida mai yiwuwa ne kada a ɗauki wani aiki na musamman bayan kwanaki 3-4 ciwon tsoka ya tafi.

Tafiyar Nordic ta zama sananne tsakanin ɗaukacin shekaru da kungiyoyi. Yana kawo mutane wuri mafi kyau fiye da kowane motsa jiki kuma yana ba ku damar shiga kowa da kowa, kamar yadda kusan babu wani abin hanawa.

A yau tafiya ta Nordic babbar hanya ce ta kasancewa cikin sifa, saduwa da mutane masu tunani iri ɗaya, kuma ku sami babban caji na fara'a, fata da kuzari.

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