Ukuhamba kweNordic Nordic: imithetho yokuhamba ngesiFinnish (Nordic)

Ukuhamba kweNordic ngezinduku namuhla kuyimpikiswano ebabayo phakathi kwabaphikisi bayo nabavikeli. Elinye ikamu lithembele ekungabalulekeni kwesifundo, elinye liphikisana ngezinzuzo ezinkulu ngobungozi obuncane nokuphikisana. Ake sicacise khona manjalo - sisekhempini labasekeli, futhi kule ndatshana sizochaza umbono wethu ngendlela enemininingwane eminingi futhi efinyelelekayo. Sizokutshela ukuthi yiziphi izinzuzo nokulimala kwalo mdlalo, sikufundise inqubo nemithetho yokuhamba ngeNordic ngezinduku, uthole ukuthi ungasilungiselela kanjani isifundo nokuthi ungagwema kanjani amaphutha ajwayelekile.

Noma ungabaza ukuhamba ngesiSwidi, sicela ufunde imininingwane yethu, siyakuqinisekisa ukuthi uzoshintsha umbono wakho!

Ukuhamba kweNordic kubizwa nangokuthi isiSwidi, isiFinnish, i-Alpine, iNordic, neNordic. Isici esivamile sawo wonke lawa magama indawo. Kwakusezweni laseScandinavia lapho baqala khona ukucabanga ukuhamba bephethe izinduku ezandleni zabo. Kwikota yesithathu yekhulu leminyaka kamuva, ukuthandwa kwalo msebenzi kudlule konke obekulindelwe ngabasekeli bawo bokuqala - uhhafu womhlaba, ebusika nasehlobo, banqoba ngempumelelo imishini yokunyathela ngezinduku ngesandla, beka amarekhodi amasha futhi beheha ababambisene nabo abaningi.

Kuyini ukuhamba kweNordic?

Njengoba sishilo ngenhla, lona ngumdlalo obandakanya ukuhamba phansi uphethe izingongolo zokushushuluza. Inzuzo yokuhamba ngepali kweFinland isuselwa ekucindezelekeni kwayo okuphansi uma kuqhathaniswa nokugijima, ukuqeqeshwa kwamandla noma eminye imidlalo esebenzayo. Yingakho anokuphikisana okumbalwa - ukuvivinya umzimba kuvunyelwe abesifazane abakhulelwe, asebekhulile, iziguli ezinezifo zesistimu yemisipha. Futhi kuhamba kahle nezinye izinhlobo zomsebenzi womzimba (ngisho nokuhamba ngokuzindla).

Abasubathi abanolwazi bangazijwayeza le misebenzi ngokubafaka ezinsukwini zabo zokuzivoxavoxa noma ezakhiweni zokuzifudumeza. Ukuhamba kweScandinavia kuthinta cishe wonke amaqembu emisipha, kusiza ukuthuthukisa isibalo, kugcina umzimba usesimweni esihle, ngenkathi ungalayishi ngokweqile umzimba obuthakathaka noma ongakhuli kahle.

Ake sibheke ukuthi ukuhamba ngeNordic nezigxobo zokushushuluza kuwusizo kanjani, ezimweni ezithile kuyingozi nokuthi kuphikiselwe bani.

Izinzuzo nokulimala kokuhamba kweScandinavia

Ngakho-ke, ukuhamba ngepali eSweden kungenziwa ngabesifazane, abesilisa, izingane nabantu asebekhulile. Ziyini izinzuzo zokuzivocavoca umzimba?

1. Isiza ukugcina ithoni yemisipha noma ngabe umsebenzi womzimba uphikisiwe;
2. Isiza ukuqeda imizwa yokukhathazeka, iqeda ukucindezeleka, iphumule ngemuva komsebenzi okhandlayo;
3. Wondla umzimba ngeoksijini, onomphumela omuhle ekubukeni kwesikhumba, izinwele, izinzipho;
4. Iqinisa imisipha, amalunga, imisipha, ngenkathi ingalimazi noma iklwebhe ngokweqile;
5. Kunomphumela omuhle ekusebenzeni kokuzala kwabesifazane nabesilisa;
6. Ikhuthaza ukuthuthukiswa kokuguquguquka, ukuhamba;
7. Isiza ukugcina ukucaca kwengqondo, kuvusa umsebenzi wengqondo;
8. Ikhuthaza ukunciphisa umzimba;
9. Kuvusa izinqubo umzimba;
10. Kunomphumela omuhle ekwakheni ukuma nokuhamba;
11. Kuqinisa izinhlelo zenhliziyo, zokujikeleza kwegazi, zokuphefumula nezokugaya ukudla;
12. Kubambezela inqubo yokuguga kwamaseli, kuqinisa amasosha omzimba.

Yini enye iScandinavia (Nordic) ehamba kahle ngayo, uyabuza, futhi sizophendula ukuthi akuyona into ehlukumezayo neze, ayinankinga emadolweni, ayidingi ukuya ejimini, ukuqasha umqeqeshi, ungakwenza nganoma yisiphi isikhathi sosuku noma unyaka. Kubukeka sengathi kukhona ama-plus anele, ngasendleleni, enye yezinzuzo zayo inani eliphansi lama-minus - zihlole ngezansi:

• Ukuhamba ngezinyawo kwe-Nordic kungaba yingozi uma kwenziwa ngesikhathi sokukhula kokugula okungalapheki;
• Abesifazane abakhulelwe abasesimweni sosongo lokuphuphunyelwa yisisu nabo kufanele baphazamise amakilasi abo isikhashana;
• Ukuzivocavoca umzimba kungenza isimo sibe sibi njenge-glaucoma, i-anemia, ukutheleleka okuthe xaxa okuphefumula ngamagciwane, ukwehluleka kwenhliziyo, isifuba somoya, kanye nokwanda kwezifo ze-rheumatological.

Njengoba ukwazi ukubona, ukuhamba ngezinduku kungalimaza kuphela uma ukujwayeza ngokuphikisana. Uma ungenayo, khohlwa ngomonakalo futhi uzizwe ukhululekile ukucosha izinti zaseScandinavia!

Enye inketho yokuqeqeshwa ngobumnene ukuhamba endaweni ukuze wehlise isisindo nokugcina ithoni ejwayelekile. Akukho ukuphikisana, futhi kulula futhi ukwenza kalula.

Ngakho-ke, kuhamba ngobani futhi nini ukuphambana kwepali laseCanada?

1. Abesifazane abakhulelwe ngezikhathi zosongo lokuphuphuma kwesisu;
2. Ngokukhushulwa kwanoma yisiphi isifo;
3. Emazingeni okushisa aphakeme;
4. Nge-glaucoma, umfutho wegazi ophakeme, i-anemia, i-pain pain syndrome;
5. Ngokuhluleka okukhulu kwenhliziyo;
6. Ngokuphuma kwegazi nangemva kokuhlinzwa kwesisu.

Inqubo yokuhamba yaseScandinavia

Okulandelayo, sizocubungula inqubo yokuhamba ngeNordic nezigxobo zabaqalayo - indlela yokuhamba nobubanzi bokuhamba, uhlelo lokuqeqesha, ukuthi ungaqala futhi uqede kanjani ukuzivocavoca umzimba, ukuthi uphefumula kanjani kahle.

• Noma ikuphi ukuzivoxavoxa kufanele kuqale ngokuzifudumeza okubandakanya imisipha yomzimba wonke. Khumbula izifundo zemfundo yezemvelo yesikole - sifudumala kusuka phezulu kuye phansi, kusuka entanyeni kuya emilenzeni. Isici esikhethekile senkimbinkimbi yokufudumeza lapha ukuthi yenziwa ngezinduku zaseScandinavia esandleni. Bazosiza ukugcina ibhalansi, basebenze njengabasekeli.
• Isifundo siphela ngokuqina - isethi elula yokuzivocavoca nokwelula ukuphefumula;
• Abasubathi be-Novice bayelulekwa ukuba baye emzileni kathathu ngesonto imizuzu engama-40-60. Lapho uzwa ukuthi umthwalo awusavumi ukulayisha kakhulu, khulisa isikhathi sokuqeqesha sibe ngamahora ayi-1.5 noma ukwenze nsuku zonke. Futhi, ungalengisa izinsimbi ezikhethekile ezindongeni.

Cabanga ukuthi uzisebenzisa kanjani izinduku zokuhamba zeNordic - amaphutha amaningi kumasu ahlotshaniswa nawo:

1. Zidinga nje ukusunduza zisuke ebusweni, hhayi nje ukunamathela emhlabathini. Kufanele uzwe umzamo;
2. Lapho zihamba, izinduku zibanjwa phakathi kwesithupha nomunwe wangaphambili, hhayi esibhakeleni;
3. Ngesikhathi sokunyakaza, kufanele bakhe i-engeli ebukhali ngebhulashi;
4. Azibekiwe noma zilethwe ndawonye - zicabange ukuthi "zihamba ngojantshi";
5. Isandla silungisiwe futhi asigobile.

Sikhulume ngalokho okuhanjiswa yiNordic ngezinduku, kepha ukuze sandise umphumela wokuphulukisa nowusizo, kufanelekile ukufunda ukuphefumula kahle:

• Thuthukisa isigqi esifanayo nokujula kokuphefumula;
• Donsela kahle emakhaleni bese ukhipha ngomlomo;
• Ebusika, ungaphefumula ngamakhala nangomlomo ngasikhathi sinye, kepha uphefumule ngesikhafu noma ukhololo wejezi;
• Isivinini esinconyiwe sisezinyathelweni ezi-2. Okungukuthi, isinyathelo + donsa umoya - isinyathelo - isinyathelo + ukukhipha umoya - isinyathelo;
• Uma ukuphefumula kuwile, yeka, phefumula, yehlisa ukushaya kwenhliziyo yakho bese uqhubeka nokuzivocavoca umzimba.

Masiqhubekele entweni ebaluleke kakhulu - ukuthi sihamba kanjani ngokuhamba ngezinti ngezinduku zaseScandinavia, ake sithole uhlobo nobubanzi bokuhamba:

1. Ukuhamba kwe-Nordic kungumdlalo ofana nokuhamba okujwayelekile, kepha kunamandla futhi kunembile;
2. Ukuvumelanisa kufinyelelwa ngokunembile ngenxa yezinti - zilawula ijubane nobubanzi begxathu;
3. Qala ukunyakaza ngomlenze osebenzayo nangengalo ehlukile, bese ukushintsha ngokulandelana;
4. Okokuqala beka unyawo ngesithende, bese ugoqa ngobumnene kuzwane lwakho;
5. Ngesikhathi sokunyakaza, isandla esisebenzayo silethwa phambili, sigobile endololwaneni, esinye isandla ngalesi sikhathi sidonswa emuva ebangeni elifanayo. Amabhulashi abamba izinti ekhoneni;
6. Izingalo nemilenze kuhlelwe kabusha ngesigqi, kunamathele izinkuni emhlabathini, bese kuyaphunyukwa kuzo isinyathelo ngasinye esisha. Gwema ukuxubana noma ukunyakaza okungazelelwe.
7. Ijubane lingashintshwa - ukunciphisa okunye nokusheshisa.

Isici sokuhamba kweScandinavia ukuguquguquka kwaso - kuvunyelwe ukunciphisa izifundo ngokugijima, ukuzivocavoca amandla, ukuzivocavoca ukuqinisa imisipha yabezindaba, izinqe, izinqe.

Uma unentshisekelo yokuthi ngabe indlela yokuhamba ngezintambo ze-alpine ngezinduku zaseScandinavia izokusiza ukunciphisa umzimba, sizokuphendula kahle, ikakhulukazi uma ungeza izivivinyo ezingenhla ohlelweni, hlanganisa ezemidlalo nokudla, ukulala okunempilo nomoya wokulwa.

Ungakhohlwa ukuphuza amanzi anele - izicelo zokuphikisa eziningi ezingalandwa ku-Play Market noma i-ApStore zizokusiza ukubala inani elifanele leminyaka yakho nesisindo sakho.

Isisekelo sokondleka okufanele ibhalansi phakathi kwamaprotheni, amafutha nama-carbohydrate. Ngeke sincome uhlobo oluthile lokudla - kuya ngomgomo owulandelayo. Ukwehlisa isisindo, udinga ukunciphisa inani lama-carbohydrate namafutha, ukuze uqinise imisipha - kunokudla okuningi kwamaprotheni, asebekhulile nezingane kufanele badle izithelo eziningi, imifino namabele, ukudla kwezingane kufanele, ngaphezu kwalokho, kube nenyama nenhlanzi.

Yini okudingeka uyilungiselele isifundo saseScandinavia?

Ake sibheke ukuthi yini edingekayo ekuhambeni kweScandinavia ukuze isifundo sikhiqize futhi sisebenze ngangokunokwenzeka:

1. Impilo enhle kakhulu;
2. Izingubo zemidlalo ezinethezekile. Akudingekile ukuthenga okokusebenza okubiza kakhulu, kepha qiniseka ukuthi unethezekile kusethi ekhethiwe, akukho lutho oluvimbela ukunyakaza, alucindezeli, aludonsi;
3. Nakekela izicathulo ezifanele - ehlobo, amateki kufanele aphefumuleke, anethezeke, angasindi futhi akhululeke. Futhi ebusika, engeza kulokho ukufudumala, i-outsole embossed non-slip kanye ne-lacing ephezulu.
4. Izinti kumele zikhethwe ngokuhlakanipha. Sine-athikili ephelele ngalesi sihloko, ngoba awukwazi ukusho wonke ama-nuances ngamafuphi. Ubude obulungile - uma ubeka ezinzwaneni zamabhuzu akho, izindololwane zakho zakha i-engeli elungile.

Yimaphi amaphutha abaqala kakhulu ukwenza amaphutha?

Ungakufunda kanjani ukuhamba kweNordic uma ungakaze ukwenze ngaphambili? Sikukwazisa ukuthi uxhumane nabasubathi abanesipiliyoni noma uqashe umqeqeshi onolwazi ngesifundo sokuqala. Uma uthatha isinqumo sokufunda ngokulingwa, gwema amaphutha ajwayelekile kakhulu:

• Izandla kufanele ziqondiswe futhi zigobeke endololwaneni. Uma uhlala uzigcina zigobile, ibhande lehlombe lilahlekelwa ngumthwalo walo;
• Izandla zibuyiselwa ebangeni elifanayo nalezi abalethwa phambili. Awukwazi ukubopha ezingeni le-hip;
• Izinti zihamba ngendiza efanayo eqondile. Cabanga ukuthi induku ngayinye ibhajwe phakathi kwezindonga ezimbili, futhi awukwazi ukuzisusa ziye komunye nomunye, noma uzihambise;
• Ungalingisi i-Push, okungukuthi Push off.

Ukugcina uqonde ukuthi ungakujwayeza kanjani ukuhamba kahle kweNordic, kufanele uqale, okungukuthi, usuke emcabangweni wokuzijwayeza.

Ekugcineni, ake sibheke ukuthi umgomo wokuhamba weNordic ungowani - zama ukuzitholela ohlwini olungezansi:

1. Bonke abantu abadala;
2. Izingane ezineminyaka emihlanu;
3. Abantu asebekhulile ngaphandle kwemikhawulo yobudala (ngomsebenzi ojwayelekile wemoto);
4. Iziguli ezilulama ekusebenzeni, ukulimala kohlelo lwe-musculoskeletal;
5. Kubadlali abangochwepheshe njengokuzifudumeza;
6. Iziguli zenhliziyo;
7. Abantu abakhuluphele;
8. Abantu ngemuva kokushaywa unhlangothi, isifo senhliziyo;
9. Labo abafuna ukunciphisa umzimba;
10. Abantu abavunyelwe ukuvivinya umzimba kanzima;
11. Labo abanamalungu abuhlungu, imisipha, emuva.

Njengoba ukwazi ukubona, izinhlobo ezahlukahlukene zokuhamba kweScandinavia zikhonjiswa kuzethameli ezibanzi kakhulu, futhi, iningi, kungukuphela kohlobo oluvumelekile lomsebenzi womzimba. Uma ucabanga ngokujulile ngokuthenga izigxobo nokuqala ukusebenzisa - unganqikazi, nakanjani ngeke udumazeke. Uma unezinkinga zempilo, ngaphambi kokwenza i-Nordic walk, sincoma ukuthi uvakashele udokotela wakho futhi uthole ukuthi ukuqeqeshwa okunjalo kuvunyelwe wena ngqo.

Izinkambiso ze-TRP zokuhamba nge-Nordic

Uyacelwa uqaphele ukuthi lolu hlobo lokuzivocavoca umzimba lufakiwe kuhlu lwemikhakha yokudlulisa amazinga we-TRP. Kuliqiniso, kusuka kuphela esinyathelweni se-9 sabesifazane nabesilisa abaneminyaka engama-50 nangaphezulu.