Ukuhamba ngezinyawo kwe-Nordic kuwusizo olukhulu kunoma yisiphi isikhathi, ikakhulukazi kubantu abangaphezu kweminyaka engama-55 ubudala. Ngenxa yomsebenzi onjalo womzimba, umzimba uyaqiniswa, amangqamuzana agcwele umoya-mpilo, umsebenzi wenhliziyo uyathuthuka, futhi umuntu ulahlekelwa ngamakhilogremu athe xaxa.
Kodwa-ke, lezi zivivinyo kufanele zenziwe ngokuqinile ngokwemithetho futhi kucatshangelwe ukuphikisana okukhona, ngaphandle kwalokho ngeke kube nomphumela noma ukuwohloka kwempilo ejwayelekile noma ukwanda kwezifo ezingamahlalakhona.
Kuyini ukuhamba kwe-pole yaseNordic?
Ukuhamba ngeNordic ngezinduku kusho uhlobo olukhethekile lomdlalo ongewona owobungcweti, lapho umuntu ehamba ngejubane elilinganiselayo noma elincane, ngenkathi ebeka izandla zakhe kwizinti ezikhethekile.
Iphuzu elithandekayo: elinye igama lemisebenzi enjalo ukuhamba ngeNordic noma kweNordic.
Izici zalezi zindawo zifaka:
- ithuba lokuqalisa kwabo ukusebenza nganoma yisiphi isikhathi sonyaka, ngisho nasebusika;
- azikho izindlela zokuzilungiselela kanye nezingubo ezikhethekile ezidingekayo;
- uhlu oluncane lokuphikisana.
Ngisho nokuphikisana okukhona, odokotela bangakuvumela ukuba uzivocavoca umzimba, unqume kuphela imingcele eyengeziwe, isibonelo, ukuhamba isikhathi esingaphezu kwemizuzu engu-3-4 nangaphansi kongoti noma izihlobo.
Ukuhamba kweScandinavia kusukela ngama-70s-80s. Ngekhulu lama-20, odokotela baseYurophu baqala ukuncoma kakhulu kubantu abaneminyaka engaphezu kwengama-60 ubudala, kanye cishe nazo zonke iziguli ezike zahlaselwa isifo sohlangothi.
Inzuzo nokulimala
Ukuhamba ngeNordic ngezinduku, uma kwenziwa kahle, futhi nomuntu wenza le misebenzi njalo, kuletha umzimba izinzuzo ezinkulu.
Phakathi kwezici ezinhle eziyinhloko zemidlalo enjalo engeyona eyezobuchwepheshe, odokotela bashayela:
- Ukuqinisa imisipha yangemuva.
- Ukuqeqeshwa nokuthuthuka kwemisipha yehlombe, ikakhulukazi ngemuva kokulimala noma ukuphuka.
- Ukuqinisa imisipha yomgogodla we-lumbar.
Njengoba umuntu ehamba ngokusekelwa yizinti, umthwalo emajoyini kanye nokuhlangana kwe-hip awuncane.
- Ukushisa ama-calories futhi, ngenxa yalokho, ukunciphisa amakhilogremu angenasidingo.
- Ukujwayelekile kwamazinga we-cholesterol.
- I-hemoglobin eyandisiwe egazini.
- Ukuqinisa imisipha yenhliziyo nokwenza ngcono uhlelo lwezinhliziyo.
- Ukujwayelekile kohlelo lokugaya ukudla namathumbu.
- Ezikhathini ezi-2 ezingaphezulu nangokushesha izinto ezinobungozi, ikakhulukazi ubuthi, ziyasuswa emzimbeni.
- Ukuma komzimba kuyathuthuka.
- Kukhona ukululama okusheshayo kusuka kohlangothi.
Futhi, ngemuva kwamakilasi, abantu banamandla amaningi, ukukhuphuka kwemizwelo, futhi babekezelela ukucindezeleka kalula.
Kodwa-ke, lo mdlalo ongewona owobuchwepheshe unezinhlangothi ezithile ezingezinhle, isibonelo:
- Imiphumela emihle ayibonwa ngokushesha okukhulu.
Ngokwesilinganiso, umuntu uqala ukubona imiphumela yokuqala ngemuva kwezinyanga ezi-1 - 1.5 zokuqeqeshwa okujwayelekile.
- Ithuba lokuwohloka kwempilo uma uqala ukuhamba okunjalo ngaphandle kokubonisana nodokotela.
- Ukungakwazi ukuqeqesha ejimini.
- Isidingo sokuthenga izinti ezikhethekile.
Udinga izingongolo ezikhethekile, izigxobo ze-ski ezilula ngeke zisebenze, ngakho-ke, lezi izindleko ezingezekile, ikakhulukazi uma uthenga imishini esezingeni eliphakeme kubakhiqizi abaziwayo.
Ngaphezu kwalokho, ukuhamba eScandinavia, ikakhulukazi uma kungenziwa ngaphansi kokuqondisa kodokotela, kungaba yingozi, ngokwesibonelo, kumuntu kungenzeka:
- kuzoba nokwanda kwezifo ezingamahlalakhona, ikakhulukazi izifo zenhliziyo nemithambo yegazi;
- imisipha yezingalo nemilenze izolimala;
- ungenwe umkhuhlane.
Isici sokugcina singenzeka uma uphuma uyozivocavoca emakhazeni noma emoyeni nasemvuleni enamandla.
Imithetho yokuhamba yeNordic
Udinga ukwenza ukuhamba kweScandinavia ngokwemithetho yonke, kuphela kulokhu kuzoba nomphumela, futhi ukuhamba ngezinduku ezikhethekile ngeke kulimaze umzimba.
Endabeni lapho izincomo eziyisisekelo zinganakwa, khona-ke umuntu uba nezingozi:
- Yehla impilo yonke.
- Awubonanga umphumela olindelekile.
- Yelula noma ulimaze imisipha yengalo.
Ukwelula imisipha kungenzeka kuphela uma umuntu ecoshe izinduku ngokungalungile noma azibambe ngokungafanele phakathi nesifundo.
Ngokuvamile, yonke imithetho yokuhamba kweNordic ifaka:
- Ukukhethwa kwezingubo nezicathulo ezintofontofo okufanele kube yisikhathi futhi kungaphazamisi ukunyakaza.
Awudingi ukuthenga ama-tracksuits abizayo, ungagqoka amateki alula, amabhulukwe entofontofo nejakhethi. Into esemqoka ukuthi kulula ukuhamba ngezingubo ezikhethiwe, futhi akukho ukuqina kokunyakaza.
- Ukuthengwa kwezinti ezikhethekile.
Izinti kumele zithengwe ezitolo zezemidlalo. Abathengisi abanolwazi bazokweluleka ngokuthi ungakhetha kanjani usayizi ofanele nesisindo sokusungula kwakho.
- Ukuqhuba uqeqesho ngokuqinile izikhathi ezi-2 - 3 ngeviki nemizuzu engama-35 - 40.
Uma kunzima kumuntu, khona-ke kuvunyelwe ukuqeqesha imizuzu eyi-10 - 15 ngosuku, into esemqoka ukunganciphisi lapho uhamba.
Inqubo yokwenza
Ochwepheshe basungule inqubo eyisisekelo yokwenza, okubandakanya imithetho eyisikhombisa eyinhloko.
Ngaphambi kokuqala ukuhamba, kufanele uthathe ukuphefumula okujulile okungu-3 - 5 nokuphefumula, bese wenza ukufudumeza okuncane, okubandakanya:
- bushelelezi futhi ungagijimeli umzimba ngokujikeleza okuhlukile;
- ikhanda litshekisa ngakwesokudla nangakwesobunxele;
- amalanga noma ama-squats.
Akufanele ukwenza ama-squats noma amaphaphu kubantu asebekhulile noma uma isimo sabo somzimba singavumeli ukuzivocavoca okunjalo.
- Ngemuva kokuzifudumeza, udinga ukuthatha izinduku ngesandla bese uthatha igxathu elilinganiselayo.
Akunconywa ukuthi ume noma wehlise ijubane ngesikhathi sokuzivocavoca umzimba.
- Lapho unyakaza, qiniseka njalo ukuthi isithende sibekwa phansi kuqala, bese kuba yinzwane.
- Kufanele ulawule njalo ukuthi isandla sokudla nesomlenze wesobunxele ziphambili, kanti isinyathelo esilandelayo siphambene.
Uma unamandla omzimba anele, kuyasebenza ukushintsha isinyathelo esinamandla nesilinganiselayo.
- Izingalo kufanele zihlale zigobeke kancane endololwaneni futhi nemilenze kufanele ikhululeke.
- Kuyadingeka ukuqapha njalo ukuphefumula.
Odokotela bathi kungcono ukuthatha umoya ojulile njalo ezinyathelweni ezimbili bese uphuma kuzo zonke izinyathelo ezintathu.
- Ekupheleni kwesifundo amasekhondi angu-40 - 50, yima uphefumule ngomoya ophansi, bese ugoba ezinhlangothini uhambe endaweni.
Lapho ufika ekhaya, kunconywa ukuthi ulale phansi kubhavu ngamanzi afudumele nosawoti noma uye kubhavu.
Amaphutha amakhulu
Imvamisa abantu abenza ukuhamba ngeNordic benza amaphutha.
Okuvame kakhulu yilezi:
- Ukwephuka ngesikhathi sesifundo, isibonelo, umuntu uhambe imizuzu engu-5 bese ehlala ebhentshini ukuze aphumule.
- Ungafudumali ngaphambi kokuqeqeshwa.
Ngisho nabantu asebekhulile noma abasesimeni esingesihle ngokomzimba kufanele benze izivivinyo ezimbalwa ezilula futhi ezilula ukulungiselela umzimba wabo kanye nemisipha.
- Ukunganaki umbuso wokuqeqesha, isibonelo, umuntu akazivocavoci amahlandla ama-3 ngeviki, kepha uphuma ahambe ngezikhathi ezithile noma, ngokuphambene nalokho, wenza kaningi kakhulu.
Ukuzivocavoca nsuku zonke nakho akusizi futhi kuvame ukuba yingozi, ikakhulukazi kubantu abadala.
- Izigxobo ze-ski zithathwa ukuhamba.
Amapali awafanelekile njengoba ebeka ukucindezela okwengeziwe ohlelweni lwe-musculoskeletal.
Ukungafani kwamakilasi
Yize iqiniso lokuthi ukuhamba kweScandinavia kungumdlalo we-amateur futhi kubandakanya ukucindezeleka okuncane, kuyaphikiswa ukuthi kubhekiswe kulo kubantu:
- Ukushisa komzimba okuphezulu nomkhuhlane.
- Njengamanje, kukhona ukwanda kwezifo ezingamahlalakhona.
- Sekudlule izinsuku ezingaphansi kwezingama-30-60 selokhu kwahlinzwa.
- I-angina pectoris enamandla.
- Umfutho wegazi ophezulu.
- Umonakalo omkhulu wamalunga.
Ngaphambi kokuqala ukuvivinya umzimba njalo, udinga ukuxhumana nodokotela wakho.
Ukuhamba kweNordic ngezinduku zokwehlisa isisindo
Ngesikhathi sokuhamba kweNordic ngezinduku, umuntu unokugeleza okukhulu komoya-mpilo kumaseli, kusheshisa ukuqedwa kwazo zonke izinto eziyingozi emzimbeni, futhi kushe namakhalori ngokushesha. Konke lokhu kuholela eqinisweni lokuthi lowo oqeqeshwayo uqala ukwehla ngalawo maphawundi angeziwe.
Kodwa-ke, ukuze unciphise isisindo ngokushesha, futhi okubaluleke kakhulu, ngaphandle kokulimaza impilo, udinga ukulandela imithetho ebaluleke kakhulu:
- Hamba kuphela ekuseni nasesiswini esingenalutho.
- Ngemuva kwekilasi, ungadli amahora ayi-1.5 - 2.
- Songa amathanga akho nezingalo zakho ngefilimu eshisayo.
- Okunye phakathi kwezinyathelo ezinamandla nezisemaphakathi.
- Zivocavoce imizuzu engama-40 noma ngaphezulu.
Njengoba kuphawuliwe ngabantu abebehamba ngezinyawo eScandinavia ukuze banciphise isisindo, bakwazile ukwehlisa amakhilogremu ama-4.5 - 5 ezinyangeni ezintathu.
Ukuhamba nge-Nordic kuzuzisa kakhulu kubantu bayo yonke iminyaka, kufaka phakathi abathathe umhlalaphansi ngisho nalabo abaye bahlaselwa isifo sohlangothi. Ungenza ukuqeqeshwa okunjalo nganoma yisiphi isikhathi sonyaka, futhi awudingi imishini ekhethekile yokuqeqeshwa, kwanele ukugqoka izicathulo nezingubo ezikahle, futhi uthenge nezinduku ezikhethekile.
Ngokuvamile, umuntu ulandela imikhuba emihle ngemuva kwenyanga nohhafu, kepha ngombandela wokuthi ukuhamba kulandela yonke imithetho nezikhathi ezi-2 - 3 ngeviki.
Blitz - amathiphu:
- qiniseka ukwenza uhlelo lokuqeqeshwa nodokotela wakho;
- ungayi ekilasini ngeqhwa, i-blizzard nalapho kunomoya onamandla;
- kubalulekile ukukhetha izinti zosayizi ofanele nesisindo ukuze kungaholeli ekwephuleni uhlelo lwe-musculoskeletal.