Ngenxa yokuhamba kweScandinavia, ungaguqula uhambo olujwayelekile ekuqeqeshweni okugcwele, lapho kuzobandakanyeka khona ama-80-90% emisipha yomzimba. Lo mdlalo unomphumela we-gluing emzimbeni, kukuvumela ukuthi uthuthukise ukuma, ukhuthaza ukunciphisa umzimba futhi usebenzise wonke amaqembu emisipha, ngokungafani nokuhamba okujwayelekile lapho kuphela izicubu zomlenze. Ngasikhathi sinye, ungabandakanyeka ekuhambeni kweScandinavia kunoma iyiphi indawo, nganoma yisiphi isikhathi futhi cishe kunoma yimuphi unyaka.
"Thatha futhi wenze" uzotshela ukuthi ungaya kanjani ezinduku zeScandinavia. Futhi futhi sikhomba amaphutha avunyelwe abasanda kufika kulo mdlalo. KUBALULEKILE: Njengasendabeni yeminye imisebenzi yezemidlalo, ngaphambi kokuqhubeka nokuqeqeshwa, kufanele uthintane nodokotela wakho.
Yiziphi izinduku ezilungele ukuhamba kweScandinavia nokuthi yini okufanele ibe yisikhathi sazo
- I-hood yenduku yokuhamba kweScandinavia kufanele itholakale i-durmable - umklamo ngendlela yengxenye ye-semi-three. Ngenxa yesivumelwano, awususi induku lapho udinga ukuvula intende esigabeni sokugcina esigxambu, njengoba kudingeka ngenqubo efanele yokuhamba. Uma kungekho okuholela ezinduku zenduku, kepha imichilo nje, khona-ke lezi zinduku azilungele ukuhamba kweScandinavia. Zenzelwe ukulandelela.
- Izitika zeScandinavia ziyathengiswa, ubude balokho obungeke baguqulwe, kanye nezitayela ze-telescopic (ezimbili nengxenye ezintathu). Kungcono ukukhetha owokugcina, ngoba angashintshwa ekuphakameni kwakho.
- Ukulungisa ubude bezinduku ngokuya ngokwandisa kwayo, ukuthuthuka okuphindaphindiwe kumasentimitha ku-Ratio of 0.68. Ngakho-ke, ngokwesibonelo, ukuphakama okungama-175 cm ubude obudingekayo - ama-119 cm.
- Ekupheleni kwezinduku zeScandinavia kukhona ithiphu yensimbi ebukhali. Zingasetshenziswa uma umzila wakho ubekwa, ngokwesibonelo, ngokuslayida kweqhwa. Ngemuva kwalokho ithiphu lifakwa eqhweni, elingeza ukuqina. Ukuhamba nge-asphalt ngaphezulu kwethiphu yensimbi, kufakwa "izicathulo" ezivinjelwe "ezivinjelwe" zenjoloba. Leli fomu likuvumela ukuthi ugcine umthambeka ofanele lapho uhamba - e-angle ka-45 °.
Workout ngaphambi kokuhamba kweScandinavian
Ukulungiselela umzimba wakho ukuze usebenzise i-Workout, yenza ukushisa imizuzu engu-10-15. Kuyadingeka ukushisa izicubu futhi kunciphise ubungozi bokulimala. Nazi ezinye zezinto zokuzivocavoca okungenzeka ngezinduku zokuhamba kweScandinavia:
- Inombolo yokuzivocavoca 1: Thatha induku emaphethelweni amabili bese uyiphakamisa ngokuqondile phezu kwekhanda lakho. Yenza u-3-4 uthambe kwesobunxele nakwesokudla.
- Ukuzivocavoca Inombolo 2: Thatha isandla esincane ngezinduku zeScandinavia emuva. Ama-ejeka kufanele aphumule ngemuva. Sat, ukuncika ezinduku. Yenza ama-squats ayi-15.
- Ukuzivocavoca Inombolo 3: Qhubeka ngesandla sokudla ezinduku, ugobe umlenze wesobunxele e-knee ne-graze ankle ngesandla sakho sobunxele. Zama ukudonsa ama-ankle kumabhulethi. Yima kahle. Hlala kulesi sikhundla ngemizuzwana eyi-10-15. Ngemuva kwalokho phinda okufanayo ngolunye unyawo.
- Ukuzivocavoca Inombolo 4: Beka zombili izinduku phambi kwehlombe lobubanzi kude nesandla esinama-ben. Donsela isinyathelo esisodwa phambili bese usibeka esithendeni, udwebe phezulu. Gobela omunye umlenze edolweni bese uncipha phambili. Gcina emuva emuva. Bamba kulesi sikhundla imizuzwana eyi-15, bese uyiphinda, ukubeka phambili omunye umlenze.
- Ukuzivocavoca Inombolo 5: Hlela phambili bese uqhubeka nezinduku izandla eziqondile. Rock up. Phinda ukuzivocavoca kaningana.
Ukuhamba kwendlela Scandinavia ukuhamba
- Lapho uhamba, sebenzisa inqubo yama-antiorma, okungukuthi, ukwenza amaza ngesandla sokudla, ngasikhathi sinye yenza isinyathelo ngonyawo lwami lwesobunxele, okuphambene nalokho.
- Uma uqala ukubuyela emuva futhi udideke ukunyakaza kwezandla nemilenze, ngakho-ke isikhashana nje udonsele izinti - uzobona ukuthi ngokuhamba okujwayelekile sihamba njengoba kudingeka ngaphansi kokuhamba kweScandinavia. Musa ukuhlaziya ukunyakaza bese uvumela umzimba ukuba uye esivumelwaneni esejwayelekile. Lapho ukunyakaza kwakho kuba ngokwemvelo, xhuma ukucasulwa.
- Lapho uhamba ngesandla, ebuyela emuva, ukunweba ngokuphelele, ngenkathi ucwilisa (vula) intende yalesi sihloko. Induku ngalesi sikhathi ilungisa kuphela i-dank.
- Ukuhamba kwakhiwe ngezigaba ezi-3: ukugcizelela, ukusunduza nokuphumula kwesandla, okubuyela emuva. Ukusuka ekuyekeni okuqiniseka nokushaqeka kuncike ekuhambeni kokuhamba: okunamandla futhi okusebenzayo uyaxosha, umthwalo wakho unamandla.
- Qala zonke izinyathelo kusuka esithendeni, bese uphela - ugoqa esokeni.
- Qaphela ukunwetshwa kokunyakaza kwakho - izandla ziza ngaphambili futhi ngemuva ngemuva kungama-45 °. Izinduku ngasikhathi sinye ziyohlala zilandela umzimba wakho.
- Lapho uhamba, lonke isandla siyahamba - kusukela ngenduna kuya esihlakaleni.
- Bamba emuva emuva, umzimba womzimba unyathele kancane. Amahlombe aphumule. Bheka Phambili.
- Dweba umugqa wokucabanga ohamba uhlala esifubeni sakho bese uhlangana nesiqondisi sokunyakaza. Hambisa zonke izingxenye zomzimba (izandla ngezinduku, imilenze, amahlombe) kuphela kulomugqa wokucabanga.
- Faka ekhaleni lakho, bese ukhipha umlomo wakho.
- Kancane kancane khulisa ijubane lokuhamba kwakho kusuka kokulinganiselayo kuya kokushesha.
Amaphutha amakhulu eTandinavian Walking Technique
- Iphutha: Unyawo kanye nesandla kusuka ohlangothini olufanayo lwenza ukunyakaza ngasikhathi sinye ngasikhathi sinye (njengasesithombeni ngakwesokunxele).
- Iphutha: izandla zigobile kuma-elbows (njengasesithombeni ngakwesokudla). Umuntu uyama avele ahlele izinti, futhi ama-elbows agobekile emangele kwesokudla. Ngendlela efanele, izandla zihamba zivela ehlombe futhi empeleni aziguqi elbows.
- Iphutha: Ukusakazeka noma, kunalokho, ukunciphisa izinduku. Izinti ekuhambeni kweScandinavia kufanele zihambe zifana.
- I-ERROR: Lingisa ukuphindisela noma ukungayinaki izinti. Kuyadingeka ukuthwala isisindo somzimba ezinduku futhi uzixoshe ngenkuthalo. Lapho wenza isandla sesandla phambili, uncike kakhulu ezinduneni bese uzama ukudlulisa isisindo somzimba wakho.
- I-ERROR: Wena uyinduku yokunamathisela induku ngenqindi. Indlela efanele iphakamisa ukuthi uxoshwa ngesundu elivulekile, futhi induku ilenga ezikhathini ezikwiglavu.
- Iphutha: Sika amplitude. Izandla kufanele zenze i-mach egcwele ngokuphelele!