Godiya ga Tafiya ta Scandinavian, zaku iya juya tafiya ta al'ada a cikin horo mai cike da horo, lokacin da kashi 80% na tsokoki na jiki zai shiga. Wannan wasan yana da tasirin gluing a jiki, yana ba ku damar haɓaka asarar nauyi, yana haɓaka asara mai nauyi kuma yana amfani da duk ƙungiyoyin tsoka, sabanin tafiya na yau da kullun lokacin da tsokoki kawai suke aiki. A lokaci guda, zaku iya shiga cikin tafiya Scandinavian a kowane wuri, a kowane lokaci kuma kusan a kowane zamani.
"Kawo da aikatawa" zai gaya game da yadda ake zuwa sandunan Scandinavia. Kuma kuma muna nuna kurakuran da aka ba da izinin sababbin shiga a wannan wasa. Mahimmanci: Kamar yadda yake a cikin yanayin sauran ayyukan wasanni, kafin a ci gaba da horo, dole ne ku nemi shawara tare da likitan ku.
Abin da sandunansu suka dace da tafiya Scandinavian da abin da ya kamata ya tsayin su
- Hood na sanda don Tafiya na Scandinavian ya kamata a located wani dormant - ƙira a cikin hanyar Semi-rabo. Godiya ga yarjejeniya, ba ku sauƙaƙe sanda lokacin da kuke buƙatar buɗe dabino a matakin mataki na ƙarshe, kamar yadda ake buƙata tare da dabarar tafiya ta dama. Idan babu Semi-yadudduka zuwa sandunansu na sanda, amma kawai madauri, to waɗannan sandunan basu dace da tafiya Scandinavian ba. An tsara su ne don bin diddigin.
- An sayar da sandunan Scandinavian, tsawon abin da ba za a iya canzawa ba, kuma telescopic (biyu da uku) sanduna. Zai fi kyau fifita na ƙarshen, saboda ana iya daidaita su a tsayin ku.
- Don daidaita tsawon sandunansu daidai da haɓakawa, ninka girma a cikin santimita zuwa rabo daga 0.68. Don haka, alal misali, tare da tsawo na 175 cm da tsayin tsayin daka da ake buƙata - 119 cm.
- A ƙarshen sandunan scandinavian akwai tsaftataccen ƙarfe na ƙarfe. Ana iya amfani dasu idan an sanya hanyar ku, alal misali, ta hanyar sigogin kankara. Sannan an shigar da tip din cikin kankara, wanda ke kara kwanciyar hankali. Don tafiya tare da kwalta a saman na ƙarfe tip, an sanya takalmin roba mai tsayayya "takalmin". Wannan fom yana ba ku damar kiyaye gangara madaidaiciya lokacin tafiya - a wani kusurwa na 45 °.
Motsa jiki kafin tafiya Scandinavian
Don shirya jikinka zuwa motsa jiki, yin mintina 10-15 dumi. Wajibi ne a yi zafi da tsokoki kuma rage haɗarin rauni. Ga wasu daga cikin kyawawan darasi tare da sandunansu don Tafiya na Scandinavia:
- Lambar motsa jiki 1: Takeauki sanda a cikin ƙarshen biyu kuma ya dauke su a kwance a kanku. Yi 3-4 karkatar da hagu da dama.
- Makarantar Motsa 2: Ka ɗauki hannu kadan tare da sandunan Scandinavian. Ends ya kamata ya huta kadan a baya. Sat, jingina akan sandunansu. Yi 15 squats.
- Lambar motsa jiki 3: Matsakaicin tare da hannun dama akan sandunansu, lanƙwasa kafa na hagu a gwiwa da kuma yunƙuri a hannun hagu. Yi ƙoƙarin cire wuƙa zuwa gindi. Tsayawa daidai. Tsaya a wannan matsayin don 10-15 seconds. Bayan haka maimaita iri ɗaya da ɗayan ƙafa.
- Darajar motsa jiki 4: Sanya sanduna biyu a gaban yankin kafada a nesa na ɗan ɗan lanƙwasa kaɗan. Ja da mataki daya gaba kuma saka shi a kan diddige, ja sama. Arshen wani kafa a gwiwa da jingina gaba. Kiyaye da baya. Riƙe a wannan matsayin na 15 seconds, sannan kuma maimaita shi, sa gaba da wani kafa.
- Lambar Motsa 5: Shiga gaba kuma ci gaba da itace da elongated madaidaiciya hannun. Dutsen sama. Maimaita motsa jiki sau da yawa.
Tafiya Scandinavian tafiya
- A lokacin da tafiya, yi amfani da dabarar antiorama, wato, yin raƙuman ruwa tare da hannun dama, a lokaci guda yin mataki tare da hagu na, da kuma mataimakina.
- Idan kun fara dawowa da rikicewa motsin hannayen hannu da kafafu, to, don ɗan lokaci kawai za mu iya tafiya kamar yadda ake buƙata a ƙarƙashin tafiya ta Scandinavian da muke buƙata a ƙarƙashin Walking tafiya. Kada ku bincika motsin motsi kuma bari jiki ya tafi zuwa ga hanyar da aka saba. Lokacin da motsinku ya zama na halitta, haɗa da tursasawa.
- A lokacin da tafiya hannun, wanda ke komawa, tsawaita gaba daya, yayin matsi (bude) tafin wannan hannun. Stick a wannan lokacin yana gyara kawai.
- Walking an gina shi na matakai 3: girmamawa, tura da shakatawa na hannun, wanda ya koma. Daga tsayayyen tsayawa kuma girgiza ya dogara da ingancin tafiya: da karfi da kuma aiki da aiki ka tare, da karfi daukanka.
- Fara kowane mataki daga diddige, da ƙare - mirgine a kan sock.
- Kalli don amplitude na motsin ku - hannayen sun zo gaba kuma a bayan baya kusan 45 °. Sandunansu a lokaci guda za su bi jikinka koyaushe.
- Lokacin motsawa, gaba ɗaya yana motsawa - daga hannu zuwa wuyan hannu.
- Riƙe baya, jiki jiki dan kadan ya ci gaba. Kafada suna shakatawa. Sa ido ga.
- Zana layin hangen nesa wanda ya tafi daidai ka da kirjin ka kuma ya zo daidai da shugabanci na motsi. Matsar da duk sassa na jiki (hannaye tare da sandunansu, kafafu, kafadu) kawai tare da wannan layin hasashe.
- Ina sha iska, kuma ka cika bakinka.
- Sannu a hankali ƙara saurin tafiya daga matsakaici zuwa sauri.
Babban kurakuran a cikin dabarun tafiya na Scandinavia
- Kuskure: Kafa da hannu daga wannan ɓangaren suna yin motsi a lokaci guda duka a cikin wannan gefen (kamar yadda a cikin hoto a hannun hagu).
- Kuskure: Hannun suna da lanƙwasa a cikin gwiwar hannu (kamar yadda ke hoto a dama). Mutumin ya tafi kuma kawai yana sake shirya sandunan, kuma ƙwararrun lanƙwasa a cikin kusurwar dama. Tare da dabarun da ya dace, hannayen suna motsawa daga kafada kuma kusan ba su lanƙwasa a cikin gwal.
- Kuskure: watsa ko, akasin haka, don rage sanduna. Sando a cikin Tafiya Walking ya kamata ya yi daidai da juna.
- Kuskure: yi koyi da karuwa ko ba ya hana sanduna. Wajibi ne a dauki nauyin jiki a kan sandunansu kuma tare da su na rayayye. Lokacin da kuka yi mika hannun ta gaba, kuna dogaro da sandunan da ƙoƙarin canja wurin nauyin jikin ku.
- Kuskure: Kana matse sandunan sanda a cikin dunkulas. Hanyar da ta dace tana nuna cewa an manta da ku ta hanyar dabino, kuma itace ta rataye a kan safar hannu.
- Kuskure: Yanke amplitude. Hannu yakamata ayi cikakkiyar-fage