Enkosi kuScandinavia Ukuhamba, unokuguqula indlela eqhelekileyo yokuhamba ngoqeqesho olugcweleyo, apho i-80-90% yemisipha yomzimba iya kubandakanyeka. Lo mdlalo unefuthe elihleliweyo emzimbeni, uvumela ukuba uphucule ukuma, ukhuthaza ukulahleka kwesisindo kwaye usebenzisa onke amaqela emisipha, ngokungafaniyo nokuhamba kwemisipha yomlenze. Kwangelo xesha, unokuzibandakanya kwi-scandinavian ukuhamba nakweyiphi na indawo, nangaliphi na ixesha kwaye phantse kulo naliphi na ubudala.
"Thatha kwaye wenze" uya kuxela malunga nee-scandinavian. Kwaye sibonisa iimpazamo ezivumelekileyo ezivumelekileyo kulo mdlalo. Kubalulekile: Njengakwimeko yeminye imisebenzi yezemidlalo, ngaphambi kokuba uqhubeke noqeqesho, kufuneka unxibelelane nogqirha wakho.
Zeziphi ii-stick ezilungele ukuhamba kweScandinavia kwaye yintoni ubude bazo
- I-hood yentonga yokuhamba kukaScandinavia kufuneka ibekwe kwi-Dormant-uyilo ngohlobo lwenxalenye yesahlulo se-semi. Enkosi kwisivumelwano, awuyinciphisi intonga xa kufuneka uvule intende kwisigaba sokugqibela senyathelo, njengoko kufuneka ngendlela efanelekileyo yokuhamba. Ukuba akukho simi-sikhokelela kwizinto ezinamathela, kodwa imitya nje, emva koko ezi zinti azifanelekanga ukuhamba kukaScandinavia. Zenzelwe ukulandela umkhondo.
- Izinti zeScandinavia ziyathengiswa, ubude obungenakutshintshwa, kunye ne-telescopic (i-Telescopic (i-TA) yecandelo). Kungcono ukukhetha okunye, kuba banokuhlengahlengiswa kubude bakho.
- Ukulungelelanisa ubude beentaba ngokungqinelana nokukhula kwayo, ukukhula okuphindaphindiweyo kwiisentimitha kumgangatho we-0.68. Ke, umzekelo, ukuphakama kwe-175 cm i-hatienti efunekayo kakhulu - i-119 cm.
- Ekupheleni kwe-scandinavia izinti apho kukho inqaku lentsimbi ebukhali. Banokusetyenziswa ukuba indlela yakho ibekwe, umzekelo, ngokutyibilika komphezulu womkhenkce. Emva koko iphuli ingeniswe kumkhenkce, ongeza uzinzo. Ukuhamba ecaleni kwe-asphalt ngaphezulu kwengcebiso yensimbi, irabha yerabha yerabha "ifakwe". Le fomu ikuvumela ukuba ugcine ithambeka lasekunene xa uhamba-kwi-angle ye-45 °.
Umsebenzi ngaphambi kokuhamba kukaScandinavian
Ukulungiselela umzimba wakho ukuba usebenze, yenza i-10-16-fur-up. Kuyimfuneko ukutshisa izihlunu kwaye kunciphise umngcipheko wokulimala. Nazi nje ezinye zemithambo enokubakho kunye nee-sticks zokuhamba kukaScandinavia:
- Inombolo ye-1: Thatha intonga kwiziphelo ezibini kwaye ubaphakamise ngokuthe tyaba ngaphezulu kwentloko yakho. Yenza i-3-4 ye-tling ngasekhohlo nasekunene.
- Inombolo ye-2: Thatha isandla esincinci kunye ne-scandinavian sticks ngasemva. Iziphelo kufuneka ziphumle kancinci ngasemva. Sat, nditshonile kwizikhuni. Yenza i-15 squats.
- Inombolo ye-3: en encenga ngesandla sasekunene kwizikhuselo, ugobe umlenze wasekhohlo edolweni kunye ne-ankle ngesandla sakho sasekhohlo. Zama ukutsala i-ankle ukuya kwiibhokisi. Yima kakuhle. Hlala kwesi sikhundla kwimizuzwana eli-10-15. Emva koko phinda ngokufanayo nakwezinye inyawo.
- Inombolo ye-4: Beka zombini izinti phambi kwegxaer ubunzima bomgama wesandla esincinci. Tsala inyathelo elinye phambili kwaye ulibeke kwisithende, tsala. Gobe omnye umlenze edolweni kwaye ugule phambili. Gcina umqolo wakho kakuhle. Bambelela kwesi sikhundla kwimizuzwana eli-15, kwaye emva koko uphindaphinda, faka omnye umlenze.
- Inombolo ye-5: Khokela phambili kwaye uqhubeke nezandla ezithe tye. I-rock up. Phinda umthambo izihlandlo ezininzi.
I-Tratique Scandinavian Ukuhamba
- Xa uhamba, sebenzisa ubuchule be-anti
- Ukuba uqala ukubuyela kwaye udideke iintshukumo zezandla kunye nemilenze, emva koko ixesha elithile likhuphele izinti-uyakuqonda ukuba ngenani eliqhelekileyo sihamba njengoko kufuneka phantsi kweScandinavia ukuhamba. Musa ukuhlalutya iintshukumo kwaye uvumele umzimba uye kwisingqisho. Xa intshukumo yakho iba yindalo, qhagamshela ukubuyisa.
- Xa ehambahamba, okubuyayo, ulwandiso lwaphezulu, ngelixa licoka (ivuliwe) intende yesandla. Intonga kule mzuzu ilungisa kuphela i-dank.
- Ukuhamba kwakhiwe ngamanqanaba ama-3: ukugxininisa, ukutyhala kunye nokuphumla kwesandla, esibuyile. Ukusuka kwisigqibo esizithembayo kunye nokothusa kuxhomekeke ekusebenzeni kokuhamba: Ukomelela kwaye kuyasebenza ngakumbi, uqinisa umthwalo wakho.
- Qala lonke inyathelo ukusuka kwi-heel, kwaye uphele-qengqeleka kwisokisi.
- Bukela i-Amestling yentshukumo yakho - izandla zeza ngaphambili kwaye ngasemva kwe-45 °. Iintaba ngexesha elinye ziya kuhlala zilandela umzimba wakho.
- Xa usiya, isandla sonke siyashukuma - sivela ngaphambili esinqeni.
- Bamba umqolo wakho kakuhle, umzimba womzimba kancinci kancinci. Amagxa aphumle. Njonga phambili.
- Zoba umgca wokucinga ohamba ubugqiphu esifubeni sakho kunye nokudibana nendlela yokuhamba. Hambisa onke amalungu omzimba (izandla ezinentiyo, imilenze, amagxa) kuphela kumgca wokucinga.
- Impumlo yempumlo yakho, kwaye ikhuphe umlomo wakho.
- Ngokuthe ngcembe wandisa isantya sexesha lakho lokuhamba ngokuphakathi ukuya ngokukhawuleza.
Iimpazamo eziphambili kwi-Scandinavian Ukuhamba
- Impazamo: Unyawo kunye nesandla kunye necala elifanayo senza intshukumo ngexesha elinye kwicala elinye (njengakwifoto ngasekhohlo).
- Impazamo: Izandla zigobile kwii-elbows (njengakwifoto ngasekunene). Umntu uyahamba kwaye ahlengahlengise izinti, kwaye ii-elbows zigobile kwii-angles ezilungileyo. Ngeendlela ezichanekileyo, izandla zihamba egxalabeni kwaye azihambi kwimithambo.
- Impazamo: Ukusasaza okanye, ngokuchasene noko, ukunciphisa izinti. Izinti kuhambo lweScandinavia ukuba luye luqhubekile omnye komnye.
- Impazamo: Xelisa ukuziphindezela okanye ukungafumani izinti. Kuyimfuneko ukuthwala ubunzima bomzimba kwizinto ezinamathiyi kwaye uzitshitshise ngenkuthalo. Xa usenza isandla sokuhambisa phambili, uxhomekeke kakhulu kwizinti kwaye uzame ukudlulisela ubunzima bomzimba wakho kubo.
- Impazamo: Unamathela kakhulu emacaleni ematyaleni kwinqindi. Icebo elifanelekileyo libonisa ukuba ugxothiwe yisundu evulekileyo, kwaye unamathele kwinyembezi yegloves.
- Impazamo: Sika i-implity. Izandla kufuneka zenze umatshini opheleleyo!