Ukuhamba ngezinyawo kuthatha indawo yokugijima nsuku zonke namuhla. Umoya omusha nokuvivinya umzimba kuyinhlanganisela enhle. Izakhamizi eziningi ezinentshisekelo yokugcina impilo nokuthuthuka zikwazi ukungafani nokwehluka phakathi kwezigxobo zokuhamba ezahlukahlukene ezikhiqizwayo.
Kunconywa ukuthi uzijwayeze umkhiqizo osemakethe namuhla ngaphambi kokuzivocavoca nokuhlela isikhathi sakho sokuqeqeshwa. Eziningi zazo zinikeza amandla okuhamba onqenqemeni lweqhwa, inhlabathi enamadwala noma ezinye izindawo okunzima ukuzidlula.
Ngabe izigwedlo zokushushuluza zihluke kanjani kwezaseScandinavia?
Izici eziyinhloko ezihlukanisayo yilezi:
- Ithiphu. Emikhiqizweni eklanywe ngokukhethekile, ayikho kuphela, kepha inezici eziningi ezinhle. Lezi yilezi: ukuba khona kwameva okuhamba ezindaweni ezinzima; impahla eqinile nekhwalithi ephezulu yokubulawa. Kunconywa ukuyifaka ukushushuluza ukuze uhambe kahle.
- Ukuphakama. Izinketho ze-ski ziyahluka kakhulu ngobude. Kunconywa ukuthi ubakhethe ngokucophelela.
- Ukwakheka. Kumamodeli wobuchwepheshe, izinto zecala ziqinile futhi ziyaqina, zikuvumela ukuthi uthathe amabanga amade.
Ngabe izigxobo zokuhamba zeNordic zingashintshwa ngezingongolo ze-ski?
Ekuhambeni kweNordic, umkhiqizo okhethekile womkhiqizo waseFinland noma waseJalimane muhle kakhulu. Abantu abaningi bacabanga futhi babhekane nokukhetha. Ochwepheshe babuye beluleke ukusebenzisa umjaho ukuhamba ngezingqimba ze-ski.
Kunconywa ukubaletha esimweni esifanele ngokusebenzisa okunamathiselwe kwethiphu. Futhi, ubude kufanele bukhethwe ngokuya ngezimpawu zomuntu ngamunye.
Ngeke bakwazi ukufaka ngokuphelele imishini yezemidlalo yokuhamba ngezinyawo. Kodwa-ke, iningi lezinto ezinhle zizokwenzeka, futhi umphumela ngeke ube khona isikhathi eside ukuza.
Ukukhula komuntu kuleli cala kuzothinta ngqo umphumela wokugcina. Uma sithatha, isibonelo, umuntu ongu-1 imitha amasentimitha angama-67 siphindaphinde lesi sibalo ngo-0.68, bese sisizungeza, umphumela uba ubude obulungile bezingodo zokushushuluza - imitha eli-13 amasentimitha.
Yisibalo esitholakele okufanele sicatshangelwe. Lapho kukhona izifo zomgogodla noma izitho, kufanele kusetshenziswe ubude obufushane.
Imiphumela yokuhamba nge-ski pole Scandinavia
Ochwepheshe babheka ukuhamba kweNordic njengenye indlela yokugijima nsuku zonke nganoma yisiphi isivinini. Ukuhamba kancane amabanga amade kungakusiza ukuthi ubhekane nezifo ezahlukahlukene futhi uthuthukise impilo yakho iyonke. Kungenziwa ngabantu abadala nezingane zanoma yimuphi ubudala, kunanoma yisiphi isisindo kanye nezici zomuntu ngamunye.
Ngemuva kohambo oluningana, imiphumela emihle ibonwa ngendlela:
- ukuncipha kwesisindo esingeqile (ama-calories ahamba ngokushesha, futhi ngokuzivocavoca umzimba awabuyi);
- ukususa imicabango engemihle, ukunganaki kanye nesimo esingesihle somzimba (ukugula okuncane okufana nesicanucanu, isiyezi, ingcindezi yamehlo, amalunga abuhlungu nezicubu zethambo);
- ukuvela kokuqina kwesikhumba, ukuqina kwemisipha yomzimba kanye nezitho (amandla, amandla nokuqina kwamandla kuzwakala);
- ukwanda kwevolumu yamaphaphu nokugcinwa okuphefumulayo (izindlela ezibalulekile kunoma yimuphi umgijimi);
- ukwandisa ithoni yemisipha yenhliziyo kanye nohlelo lokujikeleza kwegazi (ngemuva kokuzivocavoca okuningana, ukushaya kwenhliziyo kujwayelekile futhi kuyashesha, iphampu legazi ngokulinganayo lipompa igazi).
Lezi zikhathi ezinhle ziza ngemuva kokusetshenziswa kwendlela ekhethekile yokuhamba ngezemidlalo. Siqukethe:
- Kunconywa ukuthi uhambe amamitha angama-400-500 ngamakhilomitha alinganayo futhi ahamba kancane, ngenkathi uphethe izinti ngezandla ezehlisiwe nezikhululekile;
- amamitha angama-500 alandelayo, kufanele wenze ukunyakaza ngezandla zakho phezulu naphansi, ngenkathi uhlela isinyathelo ngasinye ngezinduku;
- lonke ibanga kunconywa ukuthi uhambe nokuma okulinganayo, uhambe ngezitebhisi futhi uphumule ngokuqinile izinduku ebusweni ngaphansi kwezinyawo zakho.
Kulimaze impilo ngezigxobo ze-ski
- ubunzima bemisipha, ukuvuvukala kwemilenze, isicanucanu nesiyezi ngenxa yomsebenzi ongafanele nokwakha uhlelo lokuzivocavoca umzimba;
- ukusebenzisa inqubo engafanele yokuhamba noma inqubo kungaholela ezinhlungwini zamalunga, amathambo, umgogodla;
- ukusetshenziswa kwezicathulo noma izingubo ezingafanelekile kungaholela ekuveleni kwemizwa engathandeki (ukulunywa, ukushiswa, ukuhayiza), ummbila namabhamuza, amathambo, ukwakheka kwamathambo okungafanele;
- ukunganakwa kwempilo nokuzibandakanya nokuhamba ngezinyawo eScandinavia lapho kunezinkomba zokwelashwa ezingavumelekile kungaholela ekuhlukumezekeni kwabo ngokuwohloka kwempilo elandelayo.
Lolu hlu alusebenzi ekusetshenzisweni kwezigxobo zokuhamba ezikhethekile kuphela, kodwa nasekusebenziseni izigxobo zokushushuluza. Lesi sakamuva singalimaza nokuma.
Izinzuzo zokuhamba ngeNordic
- ukugcinwa kwemisipha nethoni yesikhumba;
- ukujwayelekile kokujikeleza kwegazi nokuqinisa uhlelo lokuphefumula;
- ukuqinisa imithambo yegazi nemisipha yenhliziyo;
- ukuthuthukiswa kohlelo lwe-musculoskeletal;
- ukubuyiselwa kwesimo esifanele;
- ukujwayelekile kwe-metabolism, ukubuyiselwa kwenqubo yokugaya ukudla;
- ukususa ukucindezeleka, imizwelo emibi, isiyezi;
- ukususa amafutha amaningi, ama-calories, i-cholesterol noshukela emzimbeni;
- ukwelashwa kwe-osteoporosis, izifo zezitho zesifazane (ukuya esikhathini, isifo sokuya esikhathini);
- ibuyisela amazinga e-hormonal.
Uhlu lwezinzuzo lusebenza kuzo zombili izingongolo zaseScandinavia nasezigodini zokushushuluza. Ngempela, lapho kuqeqeshwa emoyeni omusha, wonke amaseli omzimba ayasebenza, kungakhathalekile ukwehluka komkhiqizo wezemidlalo.
Izigxobo zokuhamba zaseScandinavia zisebenza kakhulu kunezingqimba ze-ski. Izindleko zazo ziphansi, futhi zenzelwe ngqo ukuhamba ngamandla kwansuku zonke. Uma kungenakwenzeka ukuzithenga, kufanele usebenzise ama-ski skis alula, anconyelwa ukuthi akhethwe ngobude.
