Kuyenda kwa pole kwa Nordic ndikofunikira kwambiri pamsinkhu uliwonse, makamaka kwa anthu azaka zopitilira 55. Chifukwa cha kulimbitsa thupi koteroko, thupi limalimbikitsidwa, maselo amakhala ndi mpweya wabwino, zochitika zamtima zimayenda bwino, ndipo munthu amathiranso mapaundi owonjezerawo.
Komabe, machitidwewa akuyenera kuchitidwa mosamalitsa malinga ndi malamulowa ndikulingalira zotsutsana zomwe zilipo, apo ayi sipadzakhala zotsatira kapena kuwonongeka kwaumoyo wathanzi kapena kukulirakulira kwa matenda osachiritsika.
Kodi Nordic pole ikuyenda bwanji?
Kuyenda kwa Nordic ndi timitengo ndi masewera apadera osachita akatswiri, pomwe munthu amayenda pang'onopang'ono kapena mopepuka, kwinaku akupumitsa manja ake pamitengo yapadera.
Mfundo yosangalatsa: dzina lina la zinthu ngati izi ndi kuyenda kwa Nordic kapena Nordic.
Zomwe zimachitika poyenda izi ndi izi:
- kuthekera kwakukhazikitsa nthawi iliyonse mchaka, ngakhale nthawi yozizira;
- palibe njira zokonzekera ndi zovala zapadera zofunika;
- mndandanda osachepera contraindications.
Ngakhale zotsutsana zilipo, madokotala amatha kukulolani kuchita masewera olimbitsa thupi, amangopereka zoletsa zina, mwachitsanzo, kuyenda osapitilira mphindi 3-4 ndikuyang'aniridwa ndi akatswiri kapena abale.
Scandinavia akuyenda kuyambira 70-80s. M'zaka za zana la 20, madotolo aku Europe adayamba kulimbikitsa kwambiri anthu azaka zopitilira 60, komanso pafupifupi onse odwala omwe adwala sitiroko.
Pindulani ndi kuvulaza
Kuyenda kwa Nordic ndi timitengo, ngati kwachitika molondola, komanso munthu amachita izi nthawi zonse, kumabweretsa thupi phindu lalikulu.
Zina mwazinthu zabwino kwambiri zamasewera osakhala akatswiri, madokotala amatcha:
- Kulimbitsa minofu yakumbuyo.
- Kuphunzitsa ndi kukulitsa minofu yamapewa, makamaka pambuyo povulala kapena kusweka.
- Kulimbitsa minofu ya lumbar msana.
Popeza munthu amayenda pa ndodo, katundu wamaondo ndi cholumikizira mchiuno ndi ochepa.
- Kuwotcha mafuta ndipo, chifukwa chake, kutaya mapaundi osafunikira.
- Kukhazikika kwama cholesterol.
- Kuchuluka hemoglobin m'magazi.
- Kulimbitsa minofu ya mtima ndikuwongolera mtima wamitsempha.
- Kukhazikika kwa dongosolo lam'mimba ndi matumbo.
- Nthawi ziwiri zowopsa kwambiri komanso zowopsa, makamaka poizoni, zimachotsedwa mthupi.
- Kukhazikika bwino.
- Pali kuchira msanga kuchokera ku zikwapu.
Komanso, pambuyo pa maphunziro, anthu amakhala ndi mphamvu zowonjezereka, kusintha kwa maganizo, komanso amalekerera kupanikizika mosavuta.
Komabe, masewerawa osakhala akatswiri ali ndi mbali zina zoyipa, mwachitsanzo:
- Zotsatira zake sizimawoneka mwachangu kwambiri.
Pafupifupi, munthu amayamba kuwona zotsatira zoyambirira ataphunzitsidwa miyezi 1 - 1.5.
- Kuthekera kwa kuwonongeka kwa thanzi mukayamba kuyenda popanda kukaonana ndi dokotala.
- Kulephera kuphunzitsa kumalo ochitira masewera olimbitsa thupi.
- Kufunika kogula timitengo tapadera.
Mumafunikira mitengo yamtengo wapatali, mitengo yosavuta yochitira ski sigwira ntchito, chifukwa chake, izi ndi ndalama zowonjezera, makamaka ngati mugula zida zapamwamba kuchokera kwa opanga odziwika bwino.
Kuphatikiza apo, kuyenda ku Scandinavia, makamaka ngati sikuchitika moyang'aniridwa ndi madotolo, kumatha kukhala kovulaza, mwachitsanzo, mwa munthu ndizotheka:
- padzakhala kuwonjezeka kwa matenda aakulu, makamaka matenda a mtima;
- minofu ya mikono ndi miyendo ipweteka;
- chimfine.
Chomalizachi ndichotheka ngati mutapita kokachita masewera olimbitsa thupi mu chisanu kapena mphepo yamphamvu ndi mvula.
Malamulo oyenda a Nordic
Muyenera kuchita ku Scandinavia kuyenda molingana ndi malamulo onse, pokhapokha pakakhala zotsatira, ndipo kuyenda ndi ndodo zapadera sikungavulaze thupi.
Pomwe malingaliro oyambira anyalanyazidwa, ndiye kuti munthuyo ali pachiwopsezo:
- Pewani thanzi lathunthu.
- Sindinawone zotsatira zomwe akuyembekeza.
- Tambasula kapena kuvulaza minofu yamanja.
Kutambasula minofu kumatheka pokhapokha ngati munthuyo wanyamula ndodo molakwika kapena wazigwira molakwika panthawi ya phunzirolo.
Mwambiri, malamulo onse oyenda ku Nordic ndi awa:
- Kusankhidwa kwa zovala zabwino ndi nsapato, zomwe ziyenera kukhala munthawi yake ndipo zisasokoneze mayendedwe.
Simuyenera kugula ma tracksuits okwera mtengo, mutha kuvala nsapato zazitali, mathalauza omasuka komanso jekete. Chachikulu ndichakuti ndikosavuta kuyenda muzovala zosankhidwa, ndipo palibe kuwuma kulikonse poyenda.
- Kugula timitengo tapadera.
Zokakamira ziyenera kugulidwa m'masitolo ogulitsa. Ogulitsa omwe akudziwa zambiri akukulangizani zamomwe mungasankhire kukula ndi kulemera koyenera kwanu.
- Kuchita maphunziro mosamalitsa 2 - 3 kawiri pamlungu ndi mphindi 35 - 40.
Ngati ndizovuta kwa munthu, ndiye kuti amaloledwa kuphunzitsa kwa mphindi 10 - 15 patsiku, chinthu chachikulu sikuti muchepetse poyenda.
Njira yakupha
Akatswiri adapanga njira yoyambira, yomwe imaphatikizapo malamulo asanu ndi awiri.
Musanayambe kuyenda, muyenera kupuma movutikira 3 - 5, kenako ndikutenthetsa pang'ono, komwe kumaphatikizapo:
- yosalala ndi unhurried kasinthasintha wa thupi mbali zosiyanasiyana;
- mutu wapendekera kumanja ndi kumanzere;
- mapapu kapena squats.
Sikoyenera kuchita masewera kapena mapapu kwa anthu okalamba kapena ngati thanzi lawo sililola kuchita izi.
- Mukatenthetsa, muyenera kutenga timitengo ndi kutenga gawo pang'ono.
Sitikulimbikitsidwa kuyimitsa kapena kuchepetsa kuchita masewera olimbitsa thupi.
- Mukamayenda, onetsetsani kuti chidendene chimayikidwa pansi, kenako chala.
- Muyenera kuwongolera nthawi zonse kuti dzanja lamanja ndi lamanzere lili kutsogolo, ndipo gawo lotsatira ndilosiyana.
Ngati muli ndi mphamvu zokwanira zakuthupi, ndiye kuti ndibwino kuti musinthe gawo limodzi ndikucheperako.
- Manja nthawi zonse amayenera kupindika pamagongono ndipo miyendo iyenera kumasuka.
- Ndikofunika kuwunika kupuma nthawi zonse.
Madokotala amati ndibwino kupuma mwakuya pamisewu iwiri ndikutuluka magawo atatu aliwonse.
- Pamapeto pa phunziroli masekondi 40 - 50, imirani ndikupuma modekha, kenako yesani kumbali ndikuyenda m'malo mwake.
Pofika kunyumba, tikulimbikitsidwa kugona pansi ndikusamba ndi madzi ofunda ndi mchere kapena kusamba.
Zolakwa zazikulu
Nthawi zambiri anthu omwe amachita kuyenda kwa Nordic amalakwitsa.
Ambiri ndi awa:
- Kupumira mkati mwa phunziroli, mwachitsanzo, munthu amayenda mphindi 5 ndikukhala pampando kuti apumule.
- Osatenthetsa musanaphunzitsidwe.
Ngakhale anthu okalamba kapena ovutika thupi ayenera kuchita masewera olimbitsa thupi ochepa kuti akonzekeretse thupi ndi minofu.
- Kunyalanyaza maphunziro, mwachitsanzo, munthu samachita masewera olimbitsa thupi katatu pa sabata, koma amapita kokayenda apo ndi apo kapena, m'malo mwake, amachita pafupipafupi.
Kuchita masewera olimbitsa thupi tsiku lililonse sikumathandizanso ndipo nthawi zambiri kumakhala koopsa, makamaka kwa okalamba.
- Mitengo ya ski imatengedwa poyenda.
Mitengo siabwino chifukwa amaika zovuta zina pamanofu a mafupa.
Zotsutsana ndi makalasi
Ngakhale kuti kuyenda ku Scandinavia ndimasewera okonda masewera ndipo kumakhudza kupsinjika kocheperako, zimatsutsana kuti zichitire anthu omwe:
- Kutentha kwa thupi ndi malungo.
- Pakalipano, pali kuwonjezeka kwa matenda aakulu.
- Pasanathe masiku 30-60 kuchokera pomwe opareshoni idachitika.
- Angina pectoris yoopsa.
- Matenda oopsa kwambiri.
- Zowonongeka kwambiri.
Musanayambe kuchita masewera olimbitsa thupi, muyenera kufunsa dokotala.
Kuyenda kwa Nordic ndi timitengo ta kuonda
Pa kuyenda kwa Nordic ndi timitengo, munthu amakhala ndi mpweya wochuluka kwambiri m'maselo, amachepetsa kuthetsedwa kwa zinthu zonse zowopsa m'thupi, komanso kuwotcha kwakanthawi kwama calories. Zonsezi zimapangitsa kuti wophunzirayo ayambe kutaya mapaundi owonjezerawo.
Komabe, kuti muchepetse thupi msanga, komanso koposa zonse, osavulaza thanzi, muyenera kutsatira malamulo ofunikira kwambiri:
- Yendani m'mawa komanso mopanda kanthu.
- Pambuyo mkalasi, musadye 1.5 - 2 maola.
- Manga ma ntchafu ndi mikono yanu ndi filimu yotentha.
- Kusintha pakati pa njira zazikulu komanso zochepa.
- Muzichita masewera olimbitsa thupi kwa mphindi 40 kapena kuposerapo.
Monga tawonera ndi anthu omwe anali kuyenda ku Scandinavia kuti achepetse kunenepa, adakwanitsa kutaya makilogalamu 4.5 - 5 m'miyezi itatu.
Kuyenda kwa Nordic ndi kopindulitsa kwambiri kwa anthu azaka zonse, kuphatikiza omwe apuma pantchito komanso ngakhale omwe adachitapo sitiroko. Mutha kuchita izi nthawi iliyonse ya chaka, ndipo simukufuna zida zapadera zophunzitsira, ndikokwanira kuvala nsapato ndi zovala zabwino, komanso kugula ndodo zapadera.
Mwambiri, munthu amafufuza zotsatira zabwino pakatha mwezi ndi theka, koma pokhapokha kuyenda kumatsatira malamulo onse ndi 2 - 3 katatu pasabata.
Blitz - malangizo:
- onetsetsani kuti mwapanga ndandanda ya maphunziro ndi dokotala wanu;
- osapita mkalasi mu chisanu, chimphepo chamkuntho komanso pakagwa mphepo yamphamvu;
- Ndikofunikira kusankha timitengo ta kukula ndi kulemera koyenera kuti zisatsogolere kuphwanya dongosolo la minofu.
