I-Scandinavian ehamba ngezinti - indlela ewusizo nangendlela efanele

Kunezindawo eziningi zezemidlalo ezinamathuba nezinzuzo zazo. Kunezinketho abantu abaneminyaka ehlukene abangayisebenzisa, ngenkathi bethola izinzuzo ezinkulu zomzimba wabo. Kuleli qembu, singabheka ngokuphepha eScandinavian ukuhamba ngezinti.

Yini ewusizo ekuhambeni kweScandinavian?

Isiqondiso sezemidlalo esinikezwe sivunyiwe odokotela abaningi, ngoba sinezinto eziningi ezibalulekile. Kuthiwa ukuthi ukuhamba kuthinta umuntu ngendlela eyinkimbinkimbi, ngaphandle kokulimaza. Sekuyisikhathi eside sekusetshenziselwa izikhungo eziningi zokuvuselela, futhi kuhlanganiswe nezinhlelo ezehlukene ezivumela umzimba ukuba ululame ezifweni ezimbi. Kunconywa lesi siqondiso kubantu abaneminyaka yobudala nalabo abahlupheke ngamakhilogremu engeziwe. Ukuqonda izinzuzo zokuhamba eScandinavia , kwanele ukubona uhlu oluyinhloko lwemiphumela engenzeka.

1. Ngokungathintekayo kuthinta uhlelo lwe-cardiovascular, normalizing ukucindezelwa kwegazi nokujikeleza.
2. Izinzuzo kanye nokulimala kweScandinavian ukuhamba ngezinti kuhlotshaniswa nokuthi kungenzeka ukulahlekelwa isisindo futhi ubhekane nes cellulite, futhi uthuthukise isimo semisipha.
3. Ukuqinisa isimo sezinzwa, okwenza kube lula ukubhekana nokucindezeleka, ukulala nokunye izinkinga.
4. Izinzuzo zokuqeqeshwa zihlobene neqiniso lokuthi zizisebenzisayo emoyeni, zithuthukisa umsebenzi wezobuchopho futhi zithuthukise ukusebenza kahle.
5. Ukukhuthazela kanye nefomu lomzimba lakhiwe.
6. Kunenzuzo enkulu ekusebenzeni kwesistimu ye-musculoskeletal. Ungasusa ubuhlungu emgodleni, uthuthukise ukuma nokuqina kwethambo. Ngokuqeqeshwa okuvamile kunciphisa ingozi yezinsalela nezinye ukulimala, kanye nezifo ezihlukahlukene.

I-Scandinavian ihamba ne-arthrosis

Imidlalo eminingi iphikisana ngezifo ezihlangene. I-Scandinavian ehamba ne-arthrosis yamadolo isiza ekwelapheni futhi isetshenziselwa ukuvimbela ukuthuthukiswa kwezifo. Inzuzo ihlobene nokunciphisa isisindo esiningi, okuvame ukuba yisisusa sezifo ezihlangene. Ngenxa yokusebenzisa ukwesekwa okungeziwe, umthwalo usakazwa kuwo wonke amalunga nemisipha ngendlela efanayo. Into eyinhloko akumele ibangele ukulimala, ukuqala ngezinga elincane, liyakwandisa kancane kancane.

I-Scandinavian ihamba ne-osteochondrosis yomlomo wesibeletho

Ngokwezibalo ezisezindaweni zokuvuselela, abantu abanezinkinga ze-musculoskelet ezihilelekile ekuhambeni kwezemidlalo, emva kwamasonto 3-4 bezwa amandla amakhulu, ukunyakaza kunikezwa kube lula futhi umsebenzi wezimoto ubuyiselwe. Ngenxa yokusetshenziswa kwezinti, umthwalo wenziwa kuwo wonke umzimba, okuvumela ukukhulula ukucindezeleka. I-Osteochondrosis kanye nokuhamba kweScandinavia nakho kuyahambisana ngenxa yokuthi, ngenkathi ibuka ukuma ngesikhathi sokuzivocavoca, umzimba nomzimba ongaphezulu ungaba nesimo esikhululekile. Okubaluleke nakakhulu ukunyuka kwesisindo somzimba.

Kulungile kanjani ukwenza iScandinavia ukuhamba ngezinti?

Ukuqeqeshwa kufinyelela ezindaweni ezahlukene, njengendlela ejwayelekile, epaki noma ehlathini. Qala nge-flat surface ukuze unciphise ingozi yokulimala. Imithetho yokuhamba ngezinduku zaseScandinavia ichaza ukusebenza kwamakilasi amathathu ngezinsuku eziyisikhombisa, futhi kumele kuhlale okungenani isigamu sehora. Esikhathini esitolo sezemidlalo, sithengise imishini, uyithathele ukukhula kwakho. Izingubo nezicathulo eziduduzayo azibalulekile.

Izindlela zokuhamba zaseScandinavian

Ukunyakaza komzimba womuntu ngesikhathi sokuqeqesha kufana nalawo wesiphakamiso. Lesi sitayela asisho ukusekelwa kwezinti, njengoba kufanele behlelwe ngokukhululekile phansi. Amandla afakwa ema-anchorage, futhi kufanele agcinwe asondelene nomzimba ngangokunokwenzeka. Ukuhamba kahle nezinduku zaseScandinavia kusho ukuguqulwa kwesigqi esimweni sezitho, njengokuhamba ngokujwayelekile. Kukhona amaphuzu amaningana amakhulu kuhlelo lokubulawa.

1. Imisongo igoba kancane emadolweni, futhi iguqula umzimba phambili.
2. Ingalo kufanele ikhombise ubukhulu besinyathelo, okungukuthi, ngokubanzi, isinyathelo esikhulu.
3. Ungafaki izingalo zakho ngokubanzi futhi ugcine imishini eduze nendawo.
4. Phezulu, ngaphahla kuqala ngesithende, bese uhamba uye kuzinzwane. Umhlaba kufanele uthinte wonke unyawo.
5. Unganciphisi imishini ngokungazelelwe, njengoba lokhu kuzophazamisa ukuhamba kokuhamba, futhi kuzophinde kulayishe amalunga.
6. Umzimba kufanele ube ne-static, okungukuthi, izinkalo, isifuba, amahlombe nentamo kufanele iqhaza kulokhu kuhamba.

I-Scandinavian ihamba ngezinti zenyonga

Ukunqoba isisindo esiningi ngaphandle kokusebenza ngokomzimba kuyoba nzima, futhi ngezinye izikhathi akunakwenzeka, ngoba udinga ukushisa amakholori. Ukuphumelela kokuhamba kukaNordic ukulahlekelwa isisindo kungenxa yokuthi yilokho ukuqondiswa kwe-cardio. Ngaphezu kokusetshenziswa kwamafutha, i-corset ye-muscle iqiniswa futhi ilandelwe. Ukuze uthole imiphumela, kubalulekile ukuzwa umsebenzi wezinthambo nokugcina imithetho eyisisekelo.

1. Yenza njalo njalo kangcono kathathu ngesonto, usebenzise ukuqeqeshwa kwemizuzu engama-40.
2. Qala ngesinyathelo esheshayo kunokuhamba.
3. Qaphela ukuthi uma uhamba ngesinyathelo esincane nge-amplitude enkulu yezandla ungahlakulela ingxenye engaphezulu yomzimba, futhi ngezinyathelo ezinkulu nokuhlelwa kwezandla, imilenze isebenza ngentshiseko.
4. Sebenzisa ukulahlekelwa kwesisindo esiphuthumayo - ukushintshanisa isikhathi esisheshayo esisheshayo.

Ukudla okunempilo eScandinavian ukuhamba ngesisindo

Uma lesi siqondiso sezemidlalo sikhethwe ukukhipha amafutha agcinwe, kuyadingeka ukushintsha imikhuba yokudla. Yeka ukusetshenziswa kwekhalori ephakeme, amafutha, amnandi, ukubhema nokunye ukudla okulimazayo. Kakade lesi sinyathelo sizofeza imiphumela yokuqala. Ukudla kokuhamba kwe-Nordic kufanele kuhambisane nemithetho eyisisekelo.

1. Yidla ukudla okuncane futhi, ngaphezu kwamasu amakhulu, engeza ukudla okubili okunye.
2. Ungazivivinyi ngesisu esingenalutho, futhi emva kokudla kufanele kuthathe amahora ambalwa.
3. Nika ukudla okunamaprotheni nge-fat fat content, kanye nemifino nezithelo ezintsha.
4. Gcina ukulinganisa kwamanzi, ngakho isilinganiso sezinsuku zonke singama-2 amalitha.

Izinzuzo zokuhamba kukaNordic kubantu asebekhulile

Njengoba uneminyaka yobudala, izinguquko zenzeka emzimbeni, izifo eziningi zenzeka, ezithinta kakhulu izinga lempilo. Isimo siqinisa ukungabi khona kwemisebenzi. I-Scandinavian ukuhamba ngabantu asebekhulile yindawo ekahle, njengoba kungekho sidingo sokwenza imizamo emikhulu yokuqeqesha, kodwa ungathola izinzuzo eziningana eziboniswa emtholampilo. Ngesikhathi sokuqeqeshwa amaphuzu amane okusekela asetshenziswa, okuvumela ukuqiniseka ibhalansi nokuphepha okuhle.

1. Inzuzo ihlotshaniswa nomphumela omuhle esimweni senhliziyo nemithambo yegazi, kanye nesistimu yokuphefumula. Ngokuqeqeshwa okuvamile, ingcindezi ijwayelekile futhi inani le-cholesterol eliyingozi liyancipha.
2. Ngenxa yokusetshenziswa kwezinti, umthwalo emajoyini uncishisiwe.
3. I-Scandinavian ehamba ngezinti, inzuzo kanye nokulimala okuqinisekiswa odokotela, ivumela ukwandisa ubukhulu besithambo samandla, ukunciphisa ingozi ye-osteoporosis.
4. Umsebenzi womzimba unciphisa inqubo yokuguga. Izinzuzo zibangelwa ukuhamba nokuhamba kwabantu asebekhulile.
5. Kunciphisa ingozi yezifo ezihlukahlukene futhi kuqinisa ukuzivikela.

I-Scandinavian ihamba ngezintombi ezikhulelwe

Phakathi nesikhathi sokubeletha, abesifazane abaningi baya emibusweni okuthiwa i-sparing. Lokhu kubhekwa njengephutha, ngoba umthwalo womzimba kufanele ube khona futhi ubuningi obulinganiselwe abulimazi. Ukuhamba ngeScandinavia ekukhulelwe kungenye yezinkomba ezimbalwa ezivunyelwe. Kule ndlela, ukuqina okuhlangene nokuhamba emoyeni, okubangela izindawo eziningi eziwusizo.

1. Inani le-oxygen engenayo ezithombeni zangaphakathi kanye ne-fetus landa. Ngenxa yalokho, ungathola inzuzo enjalo: ukushona kwe-insomnia kudlula, futhi kunciphisa ingozi yokuphefumula kanye nezinkinga ngesistimu yenhliziyo.
2. Abesifazane abaningi kulezi zimo bahlushwa isimo sengqondo , futhi ukuzivocavoca njalo kuzosiza ekuqiniseni isimo sengqondo. I-Scandinavian ehamba ngezinti, izinzuzo kanye nezimo ezimbi eziboniswa ososayensi, kuvumela abesifazane ukuba bagweme ukucindezeleka kokuhamba kwesikhathi.
3. Emisebenzini yesistimu kungenzeka ukuthi ungesabi inzuzo enamandla ngesisindo, okuletha ukulimala, ukucindezela ukubeletha.

Ukuhamba kweScandinavia - ukuphikisana

Nakuba lesi siqondiso sezemidlalo kubhekwa sengathi siyasikhala, kwezinye izimo, ngisho nakhona kufanele kushiywe. Ukulimaza umzimba ukuletha ukutholakala kwezifo ezithathelwanayo kanye nokucindezeleka kwezifo ezingapheli. Ukubonisana nodokotela kuyadingeka ngezinkinga emsebenzini wesishuqululi. Ukulimaza ukuhamba eScandinavia kungabangela abantu abasanda kuhlinzwa. Ukuqhathaniswa kwe-contraindication kwandiswe nokucindezelwa kwegazi. Ukuze ugweme ukulimala, kunconywa ukuba uhlole ukuhlolwa kwezokwelapha.