Nordic kufamba panguva yekuzvitakura: sei uye kusvika riini?
Nordic kufamba paunenge uine pamuviri ndiyo imwe yedzakanakisa nzira dzekushandisa panguva yekuzvitakura! Kufamba chikamu chehupenyu hwako hwezuva nezuva, uye inogona kuve yakasimba kusimba uye kugara zvakanaka tsika panguva uye mushure mekuita pamuviri. Iyo inokurudzirwa kufamba panguva yekuzvitakura ndeyeNordic kufamba nematanda, nokuti kumira kwayo mberi kunodzivirira musana.Usati waita mutambo panguva yekuzvitakura, uye kuti uwanezve mushure mokusununguka, nguva dzose bvunza chiremba wako kana nyamukuta kuti akupe mazano.
Nordic kufamba, mutambo wakakodzera wevakadzi vane pamuviri
Kufamba kwehutano kunowanzokurudzirwa kune vakadzi vane pamuviri. Asi iwe unotanga sei kana iwe uine zvipingamupinyi, kurwadziwa kwepashure, kana ichikwevera muchiuno nemanzwiro ekuremerwa, kana kana iwe uchirwadziwa mu pubic symphysis (pa pubis)? Zvinogoneka nematanda, uye inonzi Nordic kufamba!
Matanda kunze kwekukubatsira kuti uende mberi, chengetedza musana wako mumamiriro akanaka, izvo zvinodzivirira kurwadziwa kwakanyanya. Naizvozvo unogona kuzvishongedza nemapango (tora matanda ako e ski), wofamba famba.
Iwe uchandiudza kuti zvakanaka, asi kuti mapango haana kukodzera nzira dzemutaundi, uye zvakanyanya kushanda pakutenga! Saka ndine zano kwauri! Chimbozvifungidzira! Iwe unogona zvakare kufungidzira kuti wakatakura bhegi. Kana iwe uchifanira kufamba kwenguva yakareba, zvishongedze nebhanhire rekuzvitakura.
Zvakanakira zveNordic kufamba kune vakadzi vane pamuviri
Nordic walking is a sport walk inoitwa nemapango, iyo inobatsira kuti muviri wako wepamusoro ushande. Pane zvakawanda zvinobatsira pakushandisa matanda panguva yekuzvitakura.
Ndezvipi zvinobatsira zveNordic kufamba paunenge uine pamuviri?
Nordic kufamba uye pamuviri: 13 mabhenefiti
- inobvisa majoini emakumbo ezasi. Vanotsigira huremu hushoma hwemuviri;
- inodzivisa zvisungo;
- inobvisa musana;
- inobvisa chiuno;
- inodzivisa marwadzo mu pubic symphysis;
- inosimbisa cario-vascular uye cardio-respiratory systems, saka inobatsira panguva yekusununguka;
- inobvumira oxygenation iri nani yemwana;
- tones the tsandanyama;
- inobatsira kugaya;
- inoita kuti kuzvara kuve nyore uye kunyarare;
- inobatsira kuti usawedzera uremu panguva yekuzvitakura, uye kuti udzoke zvakare nokukurumidza mushure mekusununguka;
- yakanakira hutano hwemwana panguva yekuzvitakura uye mushure mekuzvitakura!
- inoderedza njodzi yepostpartum depression (baby blues).
Kusvika rinhi kuenda kuNordic kufamba?
Iwe unogona Nordic kufamba kusvika kumagumo kana iwe uchinzwa kusvika pazviri! Nordic kufamba paunenge uine pamuviri ndiyo imwe nzira yakanaka yekumhanya kutenderera mwedzi mishanu yekuzvitakura.
Vamwe vamhanyi vagara nebasa, kana kuti vamhanyi, havachakwanisa kumhanya nehuremu hwemwana izvo zvinoita kuti arwadziwe muchiuno, muchiuno, kuzasi kwemusana kana kuti pubic symphysis.
Sezvo kukanganiswa kwemajoini nemarunda zvishoma kana kuenzaniswa nekumhanya, kufamba kweNordic kwakakodzera panguva ye2nd uye 3rd trimesters yekuzvitakura, kana iwe uchinzwa kurwadziwa uye kusagadzikana paunenge uchimhanya, kana mune mamwe mitambo.
Muenzaniso weNordic kufamba musangano wevakadzi vane pamuviri
Kufamba nekukurumidza kuchakubatsira iwe kupinda muchimiro uye kupisa macalorie akawanda! Maekisesaizi ako anogona kusiyanisa nekuchinja kosi, nekufamba mujecha, muchando, mumakomo kana munzvimbo ine zvikomo. Tamba pakusimba kwekufamba kwako uye nesarudzo yenzvimbo. Uye pamusoro pezvose, zvipire iwe!
Muchikamu chemuenzaniso chinotevera, iwe unozochinjana pakati pekufamba nekukurumidza uye zvishoma, nekusimba kwakasiyana.
DURATIONS | MABASA | KUKOSHESA | KUDZORERA |
10 Maminitsi | Kudziya: kufamba uchimhanya | 2-3-4 - inowanikwa chete muchiPolish! |
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1 Maminitsi | Famba nekukurumidza, usingamhanye | 5-6-7 - inowanikwa chete muchiPolish! | Alternate the durations 1 min uye 2 min 5 nguva! |
2 Maminitsi | Kufamba nguva dzose | 2-3 |
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5 Maminitsi | Kudzikamisa: kufamba zvishoma nezvishoma | 2 |
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Mazano angu: zvishongedze neshangu dzakanaka, uye pedometer inoverengera kumhanya kwako. Iwe unogona kuwana nyore iyi michina muzvitoro zvemitambo. Iye murairidzi akanaka achakubatsira kuti urambe uchikurudzirwa!
Nordic kufamba mushure mekusununguka
Kuita muviri mushure mekuita pamuviri kunobatsira uye nekukurumidza kupora mushure mekusununguka. Inofambisa kudzoreredzwa kweperineum, kuderedza njodzi yekudzika kwenhengo ne50% maererano neSOGC *.
Kufamba kweNordic kunokubvumira kuti udzokere muchimiro chakajairika, asi chekutanga zvakakosha kudzidzisa zvakare perineum, mhasuru dzemudumbu dzakachinjika, uye tsandanyama dzakadzikama dzemusana.
Unogona kutangazve kufamba kweNordic kwemavhiki maviri kusvika matatu zvichienderana nemafambisirwo awanga waita, uye nekuneta kwako. Kuchengeta mwana kunogona kunetesa nekushaya hope, uye kutora nguva. Kufamba kwakasimba kunokubatsira kuti uwanezve simba, udzinge kuneta uye kushushikana kwepfungwa kuti unakirwe nenguva dzakanaka nemwana wako.
Iwe unogona zvakare kudzidzira Nordic kufamba neanotsika! Matanda anotsiviwa nemufambi. Iwe uchawana stroller zvidzidzo zvekufamba, zvakanakira kusangana uye kubatana nevamwe vanaamai. Kana mwana achangoberekwa, tinowanzonzwa tiri toga, kunyange tisina betsero. Kutaura nevamwe vanaamai itsigiro chaiyo, uye inodzivirira post-partum depression kana baby blue.