Chidobi Nordic kufamba netsvimbo: mirayiridzo vakwegura, mufananidzo. Nordic kufamba netsvimbo: Equipment vanofamba uremu wongororo

Chidobi Nordic muchifamba netsvimbo, mirayiridzo pamusoro Implementation chiri nokuita, kuwedzera kukurumbira kuRussia. Zvino, hapana hazvishamisi vanhu vanofamba state namatanda, asi pasina skis. The mukana mukuru kwakadai kufamba - basa mapoka tsandanyama zvinenge zvose. It anowedzera simba zvekushandisa, zvichitungamirira nokukurumidza uremu.

Chii Nordic kufamba

Nordic kufamba anganzi muviri basa, inova kufamba pane imwe nzira kushandisa zvimiti. Uyewo, pane mamwe mazita kuti ichi mhando kurovedza muviri - Finnish, Nordic, Nordic kufamba. Hwaro vari kudzidzisa mitoo Finnish skiers avo saka akaramba ari chimiro ari kure-mwaka.

Kufamba tsotso kuderedza Batsiranai mabasa, achimhanya ari neketani uye gumbo majoini. Nokuda kwaizvozvi, Nordic kufamba inokurudzirwa vanhu vakura. Workout yakakurumbira kwavo utano-kuvandudzwa kushanda, izvo vakazadzwa nesimba, nekuti basa achifamba kunze chete. On hwaro ichi, akakodzera kudzidzisa - musango. Chidobi Nordic muchifamba netsvimbo, Photo izvo unogona kuona pazasi, riri nyore.

Nokuti vanhu vakawanda, zvinova zvakakosha, uye kuti panguva yechiitwa pane mukana mukuru kwete chete kusangana itsva vanhu, asi kuwana wakadaro vanhu. Uyezve, Nordic kufamba kunopa optimum mutoro pamusoro mwoyo uye ropa midziyo, nokudaro kuvasimbisa.

The chidzoke rutsva rudzi

Nordic kufamba rave richishandiswa zvinobudirira pamberi hondo, havaoni ayo vaiona skiers Finland. Vakanga vachitya muzhizha kurasikirwa chimiro chayo uye unyanzvi kuti vakasarudza kurovedza pasina skis, achishandisa chete state matanda. Mukuwedzera, kurovedza kwakaitika muzhizha, kureva, pasina chando. Zvadaro, uye kwakaratidzwa nokushandisa uye kubudirira mabasa aya.

Chokwadi kunyatsoshanda akaita kukwezvwa mubereko kubva nyanzvi kushanda zvokurapa mitambo. Munguva eighties kufamba nayo icho chose, uye zvave zvakwakanakira zvainoita muviri, uyewo kumusoro kunyatsoshanda. Somugumisiro, kufamba akava akakurumbira wokutanga dzekuma Scandinavia uye ipapo pose.

Advantages famba

dzaungadzidzire mutambo uyu gore rose mumugwagwa. Training risingadi chete mhando midziyo - chaiwo zvimiti.

Iyi nzira yakanakisisa kuderedza uremu. Enzanisa: Pilates kuti chidzidzo, unogona kurasikirwa kusvika 200 macalorie, kutamba kubvumira bhayibhayi kusvika 400 kcal. Hour purogiramu netsvimbo kuti "kurasikirwa" vanenge 700 kcal.

Chidobi Nordic Walking netsvimbo (murayiridzo uri nyore kunzwisisa uye nekuita) kana nguva dzose kutevera, nyore kutsigira utano, zvichava upenyu hwakakwana Zvokusunungurwa vanhu vane matambudziko pamwechete nomuzongoza. Fitness mudenga inokurudzirwa vaya vane mwoyo, matambudziko zvemapapu, kufuta. Kubatsira nokudzidziswa:

• Zvishoma nezvishoma, zvakaenzana uye comprehensively zvinokanganisa yose tsandanyama hurongwa.
• Simbisa tsandanyama pakati bandauko bhanhire, pelvic tsandanyama.
• Kupa rubatsiro pamwe osteochondrosis.
• Kuwedzera ropa kuyerera uye kuparadzirwa pakati tsandanyama nokuda kudziyisa kuti tsandanyama.
• Inotokonya mwoyo, kuvandudza zvemapapu chaitika. Izvi zvinotungamirira kufurirwa Optimization.
• Activate uropi, kuvandudza ndangariro.

Uyezve, basa kunomutsa dzose mapfundo, riri yakanaka chinhu.

Sticks zvinopa okuwedzera kunetsa maoko uye mapfudzi, apo achidzikisa mutoro pamusoro makumbo. Izvi zvinokosha kunyanya kune vana vasati akasimbisa nomuzongoza, uye vakwegura.

Training hazvirevi kusungira kuti chero nzvimbo, nguva yegore, regai zvinoda makwara akanaka. Havana kurambidzwa.

Plus ndechokuti basa mhepo normalizes hope, anovandudza mupfungwa background.

Chidobi Nordic vachifamba tsotso vakwegura kupa munhu mupfupi nguva uye kusimba kurovedza.

Contraindications

Pasinei ose pachena zvakanaka, iri mhando okudzidziswa, uyewo mimwe mhando kurovedza muviri, ane contraindications ayo. Vaya vakasarudza asi kuti mukudzidzire ichi mhando vanokodzera here, zvakafanira kuziva kuti kufamba haina varumbidzwa uye hazvibvumirwi kana:

• kukuvara pakati pamafudzi nebhanhire;
• BP iri rikwanise Danho;
• chisingaperi zvirwere zvetsandanyama nemapfupa hurongwa;
• chinopedza kuchinja of muzongoza;
• matambudziko nemapapu uye Airways.

Pasina pamusoro matambudziko zvirongwa kuchaunza chete zvikomborero.

mhando famba

Dzokubvisa kunonyanyisa utility kurovedzwa rinonzi "Nordic vachifamba netsvimbo" unyanzvi kure kunofanira kusarudzwa yakavakirwa mumuviri uye zvichida zera.

Zvakakosha kunzwisisa mhando vachifamba, ivo vatatu.

• Firming kufamba. It ndicho mhando kudzidziswa. Vazhinji pfungwa anoenda kusimbisa, kuramba akanaka chimiro yose mamiriro muviri. Zvinofanira sarudza vakwegura, vatsva. Dzakakodzera sezvo purogiramu kupora. mutoro pamwero - kuti svikiro.
• Practice kufamba. Zvinofanira sarudza vechiduku vasina matambudziko makuru pamwe utano. Chinangwa chikuru pano - kuwedzera tsandanyama simba, kutsungirira basa, slimming uye nemifananidzo kururamiswa. Svikiro yakakwirira pamwero muviri zvikuru.
• Kufamba. Izvi mhando kurovedza muviri vatambi vakasarudzwa kuramba muviri zvakanaka chimiro muzhizha, uye vatambi kuwedzera pamwero kutsungirira. mutoro pamwero - kumusoro.

Chero mhando yaunosarudza kufamba, rinokosha nenguva yaakaronga kuti apote uye kusachinja-chinja pakurovedza. Pakutanga, shandisa zvakajairika nokudzidziswa purogiramu: kaviri pavhiki, nguva basa - kusvika hafu yeawa. In chinokosha Nzira iyi Nordic vachifamba netsvimbo. Mirayiridzo: zvishoma nezvishoma muzoiisa nguva yokurovedza maawa pazuva.

kusarudza midziyo

Takatodzidza kutaurwa kuti basa haufaniri kutenga chinokosha michina. Chete rutanda. Zvisinei, kusarudza yavo inofanira kuuya basa.

Maererano mukuru vanorumbidza, tsvimbo anofanira chiedza asi simba. Zvakanyanya Kunaka Panguva Yepamuviri kushandiswa Nordic zvimiti vane muromo kuti kuva anogona kushandurwa. Ivo yakagadzirwa kabhoni faibha, saka kuti havana kutya chero mutoro. Ivo nguva yakareba achava shamwari yako apo tichifamba, kusanganisira pasi.

For kunonyanyisa nyaradzo uye kurovedza inofadza zvakakodzera kubata refu zvimiti. Kuwedzera mashoko kubva yavari aita, zvakakosha kusarudza zvakarurama kukura. Change zviri nyore. Zvinofanira kutorwa ari masendimita aidaro kukura, kane ane chinhu 0.68. A kubvumirawo zvimwe zviviri kana zvitatu masendimita.

The optimum goho - a telescopic rutanda.

Zvaakanga kunotsanangurwa kukosha chikamu midziyo, verenga mirayiridzo.

Huru matanho kuti adzidze hurongwa rwokufamba

Pasinei pachena nyore, magadzirirwo pamusoro Nordic vachifamba netsvimbo (danho nedanho gwaro achagara) inofanira kugona kuti automatism kuunza zvidzidzo uye kubatsirwa, uye mufaro.

Vakawanda chidobi zvakafanana zvatinosiita the-danho. Zvisinei, pane zvimwe zvinhu.

The kufamba unofanira kuitwa protivohod. Kana mberi ndiye ruoko rworuboshwe, ipapo rworuboshwe gumbo inofanira shure, uye kodzero panguva imwecheteyo kunoitawo kufamba.

Panguva ruoko kufamba havafaniri kufonyora nayo mberi. Izvi zvichaita kuti mukana zvinokuvadza.

Foot nyika pamusoro chitsitsinho, ipapo chete tichiregeredza uremu muviri vachambokanganwa kuti toe.

Panguva iyoyowo, ruoko wechipiri panguva imwecheteyo pamwero pamwe chiuno. Sezvatinoongorora kuenderera mberi chinofanira kanyama shure, kugokora agadzirisa zvakazara izvi.

rutsoka rwake, ari kamwe, shure, akaramba achikwira, anowana pamusoro sock, asi zvino anotanga kwayo kuparadzana kubva panyika.

Zvadaro zvose inodzokororwa. Kazhinji, kuedza ari paruoko uye pamafudzi majoini.

Fema nani munguva pamwe danho. Yeuka, exhale yakareba kupfuura inhalation, kaviri.

Pakutanga fema nani kuburikidza mhino dzako, ipapo - kana mutoro kukura iri optimally kufema achishandisa muromo. Ndizvo zvose, zvikurukuru, nzira yokutora vana Nordic vachifamba netsvimbo.

Mirayiridzo vakwegura, asi vamwe, zvinotevera kunenge: panguva kudzidzisa mapendekete havamutswi uye kwete kunotadzisawo. Kana katanda kubva musana, ivo expandable minwe.

Kana kukwira mugomo, zvishoma kurereka mumuviri mberi panguva iyoyowo vachigurisira danho. Paaityaira pasi njanji vachida kufamba pakati regiravhiti shure, mabvi wakarerekera.

Chidobi tichifamba Nordic nematanda nyanzvi nokukurumidza.

Sei kuva vakuru

Kwavari, kufamba ane zvazvisingarambiki zvinobatsirawo tichienzanisa run sezvo gumbo majoini hatiitirwi kuvhunduka. It vanobatanidzwa chemwoyo. Mune mamwe manzwi, zvinenge zvakanaka vanhu vakura vanoda kuramba utano hwavo uye kuvandudza nayo.

Zvisinei, usati watanga kuita, nani chiremba. Tine kare unyanzvi pakati Nordic vachifamba netsvimbo akaunzwa.

Mirayiridzo vakwegura rine zvose zvakafanana kurumbidza dzimwe, musiyano oga kuti vakura nani kunamatira muedzo kufamba pasina peretruzhdaya pachavo. Uyewo, regai kutsvaka kufamba kweawa. Zvakakosha kuteerera pachako uye manzwiro aunoita.

Reviews

Vakawanda pakugona Nzira ine Nordic vachifamba netsvimbo uremu. Reviews pashure kurovedza akanaka chete.

Vazhinji vanoti, pasinei kushaya rudo vanokodzera here, Nordic kufamba unyanzvi akanga nyanzvi mune pfupi nguva. Pano kubatsira Mirayiridzo kudzidza hwakadzama. Maererano wongororo, sarudza tsvimbo kuri nyore.

Vamwe vanhu akanyora kuti, pasi mirayiridzo kubva muchiitwa aizova kubatsira uye mafaro.

Zvakawanda zvakanyorwa, ndiko chidzidzo chinoshamisa vaya kufanana nyore. With zvose nokujeka kukuru vakaremerwa muviri wose. Asi panguva imwe chete kudiwa kuwana nzvimbo inokosha.

Vazhinji vanoti unyanzvi pakati Nordic Kufamba netsvimbo - vakura chete zvakakwana. Excellent pakuchengeta zvakanaka nhamba.

Vamwe zvikanganiso iyi mhando mabasa sezvo Nordic kufamba netsvimbo

Chidobi kufamba, nyore zvose, vamwe vanhu havana pakarepo nyanzvi. Heano zvikanganiso rakajairika:

• "Amble" (ruoko uye rutsoka vari kudivi rimwe, pane imwe nguva yokutama shure kana mberi);
• emaoko pedyo muviri;
• yakarurama muviri (zvakafanira kuita diki nepfungwa mberi);
• Musakukurwa pamusoro nezvimiti rega kana nekusiyana, munhu ivo "akaremberera";
• Kamuti yabviswa, kubva mumuviri uye vakatakudzwa mberi panguva;
• straddle.

Kunobudirira nokudzidziswa uye utano!