Nordic Walking Shine Cikakken Jiki, Ƙananan Tasirin Aiki Wanda Ba Ku Sani Ba

Wadatacce

• Zabar Dogayen Tafiya na Nordic Dama
• Cikakkar Form ɗin Tafiya na Nordic
• Tsare-tsaren Taron Nordic na Tafiya na Nordic don Masu Farawa
• Idan kuna son koyan dabarun ...
• Idan kuna son ƙara yawan adadin kuzarinku kona ...
• Bita don

Tafiya ta Nordic tana kama da hanyar Scandinavia na yin wani aiki mai hankali wanda kuka riga kuka yi kowace rana, amma a zahiri babban motsa jiki ne.

Ayyukan yana ɗaukar madaidaicin tafiya a cikin wurin shakatawa tare da ƙarin sandunan tafiya na Nordic, waɗanda ake amfani da su don ciyar da jiki gaba. Ta hanyar haɗa jiki na sama - wani abu da ba ku saba yi da daidaitaccen tafiya ba - za ku yi aiki da hannayenku, kirji, kafadu, da baya, har ma da ku, kafafu, da butt. Gabaɗaya, zaku iya yin aiki har zuwa kashi 80 na tsokar ku kuma kuna ƙone fiye da adadin kuzari 500 a cikin awa ɗaya, kusan gwargwadon yadda zaku yi yayin tsere, amma tare da ƙarancin tasiri akan haɗin gwiwa.

Kodayake ana amfani da tafiya ta Nordic akai-akai azaman hanyar horar da ƙetare-ƙasa a cikin lokacin rani, ya zama hanya mai sauƙi kuma mai tasiri ga mutane na kowane matakan motsa jiki su ci gaba da aiki. Yi tunanin tafiya ta Nordic shine motsa jiki da ya dace a gare ku? Ga yadda za a fara. (Mai alaƙa: Gwada Wannan Aikin motsa jiki na Tafiya Lokaci na gaba Lokacin da kuke Tafiya)

Zabar Dogayen Tafiya na Nordic Dama

Ajiye irin da kuke tsalle da shi don gangara. Malin Svensson, shugaban Nordic Walking USA a Santa Monica, California ya ce "Kun fi amfani da sandunan da aka tsara musamman don tafiya ta Nordic." Kuna iya zaɓar tsakanin sandunan tafiya na Nordic masu daidaitacce da marasa daidaituwa. Siffofin daidaitawa suna adana cikin sauƙi kuma suna iya dacewa da mai amfani fiye da ɗaya; samfuran da ba a daidaitawa galibi suna da sauƙi kuma ba zato ba tsammani su faɗi kan ku. (Idan ka su ne buga gangara, tara kayan aikin hunturu na hunturu.)

Tsawon ku kuma yana buƙatar zama mahimmancin la'akari lokacin siyan sandunan tafiya na Nordic.Idan kuna gwada saiti a cikin mutum, riƙe riko tare da tip a ƙasa da sandar sanda a tsaye, hannu kusa da jiki. A wannan matsayi, gwiwar hannu yakamata ta lanƙwasa digiri 90. Idan ba haka ba, kuna iya buƙatar hawa sama ko ƙasa da girma, kodayake masu farawa waɗanda ke tsakanin girman yakamata su tafi tare da guntun ƙirar, wanda zai ba da damar ƙarin motsin ruwa, in ji Mark Fenton, babban kocin Nordic Walking Association na Duniya. Hakanan kuna iya komawa zuwa shafin mai ba da shawara na dogayen sanda na kamfanin LEKI, wanda zai gaya muku mafi girman tsayi idan kuna siyarwa akan layi.

Anan akwai wasu sanduna don farawa daga balaguron balaguron tafiya na Nordic:

• EXEL Urban Skier Nordic Walking Poles (Saya It, $130, amazon.com): Waɗannan sandunan da aka yi daga wani nau'in carbon mai nauyi, mai ɗorewa, don haka suna da ƙarfi amma ingantacciyar haske, wanda ke fassara zuwa mafi ta'aziyya da inganci akan doguwar tafiya.
• Sandunan Tafiya na Swix Nordic (Sayi Shi, $ 80, amazon.com): Mafi kyawun fasalin waɗannan sandunan shine madaidaicin madaurin raga, wanda yake jin taushi akan fata ba tare da yin tsami ba. Ƙaƙƙarfan robar an ɗan zagaye su, ba kusurwa ba, don haka ba za su tayar da ku ba idan sun murɗe.
• LEKI Matafiyi Allu Tafiya (Sayi Shi, $ 150, amazon.com): Ana iya gyara waɗannan sandunan cikin sauƙi don saduwa da tsayin ku, don haka ba lallai ne ku jure manyan dogayen sanda ba idan kun sayi girman da bai dace ba.

Cikakkar Form ɗin Tafiya na Nordic

Ee, kun koyi sanya ƙafa ɗaya a gaban ɗayan a cikin ƙuruciya, amma tafiya ta Nordic tana da ɗan ƙaramin tsarin koyo. Babban ƙalubalen shine daidaita hannuwanku da ƙafafunku. Ga yadda ake ƙusa dabara. (Kuma gwada wannan aikin idan kuna neman haɓaka ƙarfin ku.)

1. Sandunan tafiya na Nordic suna zuwa tare da nasihun roba, waɗanda ke aiki mafi kyau akan shimfidar shimfidu. Idan kuna tafiya cikin ciyawa, yashi, datti ko dusar ƙanƙara, cire robar don ingantacciyar jan hankali.
2. Fara da ɗaukar sanduna. Riƙe sanda a kowane hannu, riƙe shi da sauƙi. Yi tafiya tare da sandunan a gefen ku, barin hannayen ku su yi karo da adawa ta halitta zuwa ƙafafun ku (watau hannun hagu da ƙafar dama suna tafiya tare). Yi haka na mintuna da yawa, har sai ya ji na halitta.
3. Kamar takalma, sanduna suna shigowa samfura na hagu da dama. Nemo gefen daidai, sannan zame hannunka ta madauri. Idan akwai ƙarin madaurin Velcro, kunsa shi lafiya a kusa da wuyan hannu. Yayin da kuke fara tafiya ta Nordic, buɗe hannayen ku kuma bari sandunan su ja a bayanku. (Za ku tsallake wannan matakin da zarar kun ci gaba.) Kula da yadda kusurwar sanduna ke baya bayan ku
4. Na gaba, kuna shuka. Shuka sandunan a ƙasa, maimakon jan su. Holdauki riƙo da sauƙi kuma riƙe sandunan kusurwa a kusan digiri 45 a baya. Riƙe gwiwarku kusa da jikinku tare da hannayenku madaidaiciya amma annashuwa. Mai da hankali kan yin hulɗa mai kyau tare da ƙasa.
5. Sannan, ku tura. Yayin da kuke samun nutsuwa ta Nordic, ku tura turakun da baya tare da kowane mataki, amfani da ƙarfi ta madauri. Tura hannunka a gaban kwatangwalo, buɗe hannunka a ƙarshen murɗa hannun. Yayin da kowane hannu ya fito gaba, yi kamar kana kai gaba don girgiza hannun wani.
6. A ƙarshe, kammala shi! Don haɓaka ayyukan motsa jiki na Nordic, tweak ɗin ku. Mirgine daga diddige zuwa yatsun kafa. "Idan ina tsaye a bayanku, yakamata in ga tafin takalminku yayin da kuke tashi," in ji Fenton. Kula da matsayi mai kyau (waɗannan darussan horo na ƙarfafawa na iya taimakawa) da jingina gaba kaɗan daga idon sawun ku. Hakanan, tsawaita matakan ku: Za ku sami jujjuya hannu yayin juyawa ƙafafun ku mafi kyawun motsa jiki.

Tsare-tsaren Taron Nordic na Tafiya na Nordic don Masu Farawa

Idan kuna son koyan dabarun ...

Lahadi

• Matsayin Wahala: Mai sauƙi
• Minti 30: Mayar da hankali kan cikakken kewayon motsi mai daɗi amma a hannunka.

Litinin

• Matakin Wahala: Matsakaici
• Minti 30: Matsa da ƙarfi tare da sanduna yayin kiyaye saurin gudu. Ci gaba da idanunku gaba ɗaya a kan sararin sama don haka haɓakarku ta yi daidai; guji hunching your kafadu.

Talatay

• Matakin Matsala: Mai sauƙi
• Minti 30: Tsallake sandunan kuma ba da hannunka hutu.

Larabay

• Matakin Matsala: Mai sauƙi
• Minti 45: Mai da hankali kan tsari yayin wannan sesh mai tafiya ta Nordic. Miƙa tafin hannunka a gaba kamar ana girgiza hannu tare da wani, ajiye gwiwar hannu a ɗan lanƙwasa. Don cikakken turawa, tura hannunka sama da kwatangwalo.

Alhamisy

• Matakin Matsala: Mai sauƙi
• Minti 30: Daidai da ranar Lahadi.

Juma'a

• Kashe (Psst...nan ga yadda ake cire ranar hutu mai kyau.)

Asabar

• Matsayin Wahala: Sauƙi don Matsakaici
• Minti 45: Nemo hanyar da ke ba ku damar yin aiki tuddai kusan rabin lokaci. Hawan sama, tsawaita tafiya da jingina gaba kadan. A ƙasa, rage tafiyarku kaɗan.

Idan kuna son ƙara yawan adadin kuzarinku kona ...

Sunday

• Matsayin Wahala: Mai sauƙi
• Minti 30: Mayar da hankali kan cikakken motsi mai gamsarwa a cikin hannayenku a duk wannan motsa jiki na Nordic.

Monday

• Matakin Matsala: Matsakaici
• Minti 50: Bayan minti 20 na tafiya ta Nordic mai sauƙi, yi wasan motsa jiki (mafi dacewa akan ciyawa); Ɗauki ƙarin dogon matakai na tsawon filin ƙwallon ƙafa, tuƙi gwiwa ta gaba sama da turawa da ƙarfi da sanduna. Warke don nisan nesa da maimaitawa; ci gaba na mintina 15, sannan ku yi tafiya a matsakaici na mintina 15. (Mai dangantaka: Mafi kyawun Ayyuka na waje don Haɗuwa da Ayyukanku na yau da kullun)

Talatarana

• Matakin Matsala: Mai sauƙi
• Minti 30: Tsallake sandunan kuma ba da hannunka hutu.

Larabaay

• Matsayin Wahala: Sauƙi don Matsakaici
• Minti 60: Yi tafiya a ƙasa. Hawan sama, tsawaita tafiya da jingina gaba kadan. A ƙasa, rage tafiyarku kaɗan.

Alhamisy

• Matsayin Wahala: Mai sauƙi
• Minti 40: Mayar da hankali kan matsayi. Ci gaba da idanunku gaba ɗaya a kan sararin sama don haka haɓakarku ta yi daidai; guji hunching your kafadu.

Juma'a

• A kashe (Ba mai sha'awar zama ba? Ba dole ba ne lokacin da kuke da ranar hutu mai aiki.)

Asabaray

• Matsayin Wahala: Sauƙi don Matsakaici
• Minti 75: Yi tafiya akan hanyoyi (da kyau) ko shimfida; gina har zuwa awanni 3 na tafiya ta Nordic.

Bita don