Technique Ukuhamba kwe-Nordic ngezinduku: ukufundiswa ngabantu abadala, isithombe. Ukuhamba kwe-Nordic ngezinduku: Izinsiza kusebenza bahamba kwesisindo Izibuyekezo

Technique Ukuhamba kwe-Nordic ngezinduku, imiyalelo ukuze kuqalise ukusebenza okuyinto eziqondile, kuyanda eRussia. Manje, akekho akuyona abantu isimanga ekuhambeni ski izingongolo, kodwa ngaphandle eqhweni. Inzuzo enkulu yalolu hlobo uhambo - umsebenzi cishe wonke amaqembu kwemisipha. It kwandisa amandla izindleko, okuholela ngokushesha kwesisindo.

Uyini Ukuhamba kwe-Nordic

Ukuhamba kwe-Nordic kungenziwa ngokuthi umsebenzi ngokomzimba, okuyinto ukuhamba ngaso inqubo ethile besebenzisa izinduku. Futhi, kukhona amanye amagama kulolu hlobo umzimba - Finnish, Nordic, Ukuhamba kwe-Nordic. Ngesisekelo baqeqesha amasu skiers Finnish ngaleyo ndlela abalondoloza isesimweni off-isizini.

izinti Ukuhamba ukunciphisa umsebenzi, egijima ngesikhathi iqakala uSangweni yena umlenze amalunga omzimba. Ngenxa yalokhu, Ukuhamba kwe-Nordic Kunconywa kubantu asebekhulile. Amazing idume umphumela zabo kwezempilo ekuthuthukiseni, zisuthe ngokuhle ubungqabavu, ngoba wahlanganyela ukuhamba ngaphandle kuphela. Kulesi sisekelo, ukuqeqeshwa ekahle - ehlathini. Technique Ukuhamba kwe-Nordic ngezinduku, isithombe ongawabona ngezansi, ilula.

Kubantu abaningi, kubalulekile, futhi iqiniso lokuthi ngesikhathi umsebenzi kukhona yithuba elihle hhayi kuphela ukuhlangana nabantu abasha, kodwa futhi ukuthola nomqondo ofanayo abantu. Ngaphezu kwalokho, ukuhamba Nordic inikeza umthwalo elikhulu ezitsheni inhliziyo negazi, ngaleyo ndlela ebaqinisa.

Ukuvela kohlobo olusha

Ukuhamba kwe-Nordic iye yasetshenziswa ngempumelelo ngaphambi kwempi, abasunguli bayo kubhekwe skiers Finland. Besaba ngakho ehlobo ukulahlekelwa ezakheke kanye namakghono banquma ukuqeqesha ngaphandle eqhweni, usebenzisa kuphela zokushushuluza izingongolo. Ngaphezu kwalokho, ukuqeqeshwa okwenzeka ehlobo, okungukuthi, ngaphandle iqhwa. Khona-ke, futhi kwaphawulwa ukusetshenziswa kanye nempumelelo misebenzi.

Iqiniso kahle siye sakhanga abantu ochwepheshe abasebenza emkhakheni wezokwelapha ezemidlalo. Eighties uhamba kwathiwa kuphenyisiswe ngokucophelela, futhi okuye kwabonakala nomphumela walo omuhle emzimbeni, kanye nekghono eliphezulu. Ngenxa yalokho, zihamba baba lokuqala kweningi eScandinavia bese emhlabeni wonke.

Izinzuzo ukuhamba

ungakwazi ukuqhuba lo mdlalo unyaka wonke emgwaqweni. Ukuqeqeshwa kudinga kuphela uhlobo eyodwa imishini - izinti ezikhethekile.

Lokhu kuyindlela enhle ukuba ulahlekelwe isisindo. Qhathanisa: Pilates ngoba isifundo, ungalahlekelwa ama-kilojoule angu-200, umdanso uvumele goodbye ukuba 400 kcal. Ihora amaseshini ngezinduku ngabe "ulahlekelwe" mayelana 700 kcal.

Technique Ukuhamba Nordic ngezinduku (umyalelo ilula lokuqonda nokusebenzisa) uma njalo ukulandela, kulula ukuze usekele kwezempilo, kuzoba inkambo esiphelele zokulungisa abantu abanezinkinga nge yomgogodla. Ukufaneleka emoyeni Kunconywa labo senhliziyo, nezinkinga emaphashini, isisindo somzimba. Izinzuzo ukuqeqeshwa:

• Kancane kancane, ngokulinganayo futhi icubungulisise kuthinte sonke isimiso kwemisipha.
• Qinisa imisipha kwebhande ehlombe, imisipha okhalo.
• Nikeza usizo nge osteochondrosis.
• Khulisa ukugeleza kwegazi futhi lasakazwa imisipha ngenxa Ukushisa imisipha.
• Sikhuthaze inhliziyo, ngcono wamaphaphu function. Lokhu kuholela ingcindezi nokwenza.
• Yenza kusebenze ebuchosheni, inkumbulo.

Ngaphezu kwalokho, umsebenzi kuvusa bonke emalungeni, okuyilona elisebenzayo futhi into enhle.

Sticks ukunikeza uhlobo okwengeziwe izingalo kanye emahlombe, kuyilapho ekunciphiseni umthwalo phezu imilenze. Lokhu kubalulekile ikakhulukazi izingane angakawamukeli kwaqinisa nomgogodla, kanye nasebekhulile.

Ukuqeqeshwa asisho abophe ukuba iyiphi indawo, isikhathi sonyaka, asidingi amathrekhi ezinhle. Abanalo imikhawulo.

Plus yokuthi umsebenzi emoyeni normalizes ukulala, kuthuthukisa ngemuva ngokomzwelo.

Technique Nordic ukuhamba izinti asebekhulile ukunikeza isikhathi esifushane futhi ufake umfutho owengeziwe ukuqeqeshwa.

Izimo

Naphezu kwazo zonke lezo zinzuzo sobala, lolu hlobo ukuqeqeshwa, kanye nanoma yimuphi omunye uhlobo umsebenzi ngokomzimba, has Izimo yayo. Labo anquma okwamanje ukuze balukhulume lolu hlobo ukuqina, kubalulekile ukwazi ukuthi ukuhamba is hhayi Kunconywa kanye akuvunyelwe lapho:

• ukulimala of kwebhande ehlombe;
• nomfutho wegazi ophakeme esigabeni acute;
• izifo of the system zemisipha;
• izinguquko esiwohlozayo yomgogodla;
• izinkinga namaphaphu futhi yomoya.

In the ukungabikho yezinkinga ngenhla amaseshini kuyoletha izinzuzo kuphela.

izinhlobo ukuhamba

Ukuze kukhishwe Umbuso indawo esiphezulu yokuqeqeshwa ngokuthi "Ukuhamba kwe-Nordic ngezinduku" inqubo ibanga kufanele akhethwa ngokusekelwe ngokomzimba kanye mhlawumbe ubudala.

Kubalulekile ukuqonda izinhlobo ukuhamba, zingabantu ezintathu.

• ukuhamba firming. Kuyinto owande kakhulu ukuqeqeshwa. Iningi ukunakwa uya ukuze uqinise, silondoloze isesimeni esihle wonke nesimo umzimba. Kufanele ukhethe asebekhulile, zifiki. Ifanele njengoba uhlelo lokutakula. umthwalo ezingeni - kuya medium.
• Prakthiza ukuhamba. Kufanele ukhethe intsha abangenayo izinkinga ezinkulu ngempilo. Inhloso esemqoka lapha - ukwandisa amandla kwemisipha, umsebenzi ukukhuthazela, neminye futhi sibalo ukulungiswa. Okuphakathi nendawo kuya ezingeni lelisetulu umsebenzi umfutho.
• Ukuhamba. Lolu hlobo lwe-ngokomzimba abasubathi umsebenzi ekhethiwe ukulondoloza umzimba isesimeni esihle ehlobo, nabagijimi ukwandisa ngezinga sokukhuthazela. umthwalo ezingeni - okusezingeni eliphezulu.

Kungakhathaliseki uhlobo ukuhamba ukhetha, lo njalo ebaluleke futhi ukungaguquguquki ekuqeqesheni. Ekuqaleni, sebenzisa evamile isimiso ukuqeqeshwa: kabili ngesonto, ubude umsebenzi - kuze kube isigamu sehora. Kulesi inqubo ebalulekile Ukuhamba kwe-Nordic ngezinduku. Imiyalelo: kancane uyiphakamise ukuba isikhathi ukuqeqeshwa amahora ngosuku.

imishini Ukukhetha

Sishilo kakade ukuthi umsebenzi asikho isidingo ukuthenga imishini ekhethekile. induku kuphela. Nokho, abalithandayo kufanele ihambisane umthwalo.

Ngokusho izincomo jikelele, induku kumele kube ukukhanya kodwa eqinile. ukusetshenziswa kahle izinti Nordic nge ithiphu ukuthi kungashintshwa. Zenziwa carbon fiber, ukuze asesabi noma yimuphi umthwalo. Ziyakwazi eside kuyoba nabangane bakho lapho ehamba, kuhlanganise phansi.

Ukuze induduzo esiphezulu kanye ukuqeqeshwa ezimnandi okudingekayo okungakusiza ukuba ubhekane izinduku ezinde. Ngaphezu impahla okuvela ngazo zenziwa, kubalulekile ukukhetha ubukhulu kwesokudla. Bala it kalula. Kufanele kuqashelwe amasentimitha wahlanganyela ukukhula, iphindwe isici 0.68. A nokubekezelela ngamasentimitha amabili noma amathathu.

I elikhulu okukhipha - induku telescopic.

Njengoba kuchazwe ingxenye ebalulekile imishini, funda imiyalo.

Izinyathelo main lapho kutadishwa izihambisimshini ukunyakaza

Naphezu inkimbinkimbi sobala, inqubo Ukuhamba kwe-Nordic ngezinduku (igxathu negxathu Umhlahlandlela kuyohlale ukukusiza) kumele sebesazi ukuthi automatism ukuletha izifundo nokuzuza futhi kujabulise.

Ngo inqubo jikelele iyafana evamile ski-step. Nokho, zikhona izici.

Ukunyakaza kumele kwenziwe protivohod. Uma phambili isandla sobunxele ke umlenze kwesokunxele zizobuyela, futhi kwesokudla ngesikhathi esifanayo futhi kwenza ukuhamba.

Phakathi ingalo ukunyakaza akudingeki bend ke phambili. Lokhu kuzovimba kungenzeka yokulimala.

Foot emazweni phezu isithende ke kuphela ngezithukuthuku esisindo usekhuluma uzwane.

Ngesikhathi esifanayo, isandla yesibili ezingeni elifanayo kanye ukhalo. Njengoba siqhubekela phambili kumele esembula, endololwaneni elungisa ngokugcwele inqubo.

ngonyawo lwakhe, ekhuluma ngokuba okwamanje, ngemuva, njalo ukhuphuka, uthola on the Sock, kodwa ke iqala ukuhlala ngokwahlukana yayo ezweni.

Khona-ke konke iyaphindwa. Ngokuvamile, imizamo esandleni nesiphanga amalunga omzimba.

Breathe kangcono isikhathi isinyathelo. Khumbula, exhale isikhathi eside kunaleso ephefumula, kabili.

Ekuqaleni ukuphefumula kangcono ngokusebenzisa ekhaleni lakho, khona-ke - uma ukukhula umthwalo ngokufanele uphefumula ngomlomo. Yilokho, ngokuyisisekelo, inqubo ye Ukuhamba kwe-Nordic ngezinduku.

Iziyalezo asebekhulile, kodwa bonke abanye, izincomo ezilandelayo: ngesikhathi ukuqeqesha emahlombe bengavuswa hhayi ukuba nzima. Lapho la ma-stick aphume emuva, iminwe anwebekayo.

Uma uya up egqumeni, a enyakazayo kancane umzimba phambili ngesikhathi esifanayo kunciphisa isinyathelo. Lapho ushayela phansi ithrekhi enalokho kuthambekela ukuhambisa maphakathi gravity emuva, amadolo agobekile.

Technique uhamba lemijabo Nordic yingcweti ngokushesha.

Kanjani ukuba amadala

Kubo, ukuhamba kunezinzuzo obungenakuphikwa ngokuziqhathanisa run njengoba umlenze emalungeni asibi ukushaqeka. It ehilelekile isifo senhliziyo. Ngamanye amazwi, it ilungele abantu abadala abafisa banakekele impilo yabo futhi yenze ibe ngcono.

Nokho, ngaphambi kokuba uqale ukwenza, kangcono kudokotela. Sine kakade inqubo Ukuhamba kwe-Nordic ngezinduku walethwa.

Iziyalezo abadala iqukethe zonke izincomo efanayo bonke abanye, umehluko kuphela wukuthi amadala kungcono ukuba unamathele yokugcizelela ukuhamba ngaphandle peretruzhdaya ngokwabo. Futhi, musa ukufuna ukuba ahambe ihora. Kubalulekile ukulalela wena imizwa yakho.

Izibuyekezo

Abaningi baye kahle inqubo ukuhamba Nordic ngezinduku isisindo ukulahleka. Izibuyekezo emva ukuqeqeshwa okuhle kuphela.

Abaningi bathi, naphezu ukuntula uthando imfanelo, Nordic ukuhamba amasu ukuthi yingcweti e ngesikhathi esifushane. Lapha basiza imiyalelo cwaningo enemininingwane. Ngokwe-nokubuyekezwa, ukukhetha induku futhi ulula.

Abanye abantu wabhala ukuthi, kuncike ticondziso letivela umsebenzi kungaba inzuzo nenjabulo.

Okuningi lokubhaliwe, kuba isifundo esihle kulabo abasebenza lula. Nge zonke ngokungagunci nangokucacile omkhulu ukulayishwa umzimba wonke. Kodwa ngesikhathi esifanayo isidingo ukuthola indawo ekhethekile.

Abaningi bathi inqubo Nordic Ukuhamba ngezinduku - lakudala nje ephelele. Excellent ngokugcina sibalo enhle.

Abanye amaphutha kulolu hlobo imisebenzi njengoba Ukuhamba kwe-Nordic ngezinduku

Technique ukulula izinyawo, nginenjongo zonke izinto zibe lula, abanye abantu babengaboni ngokushesha balufunda. Nazi amaphutha ezivamile:

• "Amble" (izandla nezinyawo ohlangothini olufanayo, ngesinye isikhathi hambisa emuva noma phambili);
• izindololwane eduze umzimba;
• umzimba uqondile (kubalulekile ukwenza ukuthambekela ezincane phambili);
• hhayi baqhubeka izinti ayeke noma, kunalokho, umuntu bona "hang";
• induku isuswe, kude nomzimba futhi yenziwa phambili ngesikhathi esifanayo;
• yeqa.

ukuqeqeshwa eyimpumelelo nempilo!