Ukuhamba yeYurophu, ukubethwa ngumoya nokuthantamisa, uhamba esemsebenzini. Intshukumo - lowo bubomi

Kukho abantu kukhokelela yokuphila asebenzayo, kunye nokuphucula ukuhamba kwazo luhlobo qethe ngemihla. Phantse akukho izithintelo, abadala kunye nezigulane kunye lwegazi, ugqirha bacetyiswa ukuba baqalise ukuba abandakanyeke ukuhamba yolonwabo yonke imihla. Iza kuba luncedo, kunye nabantu abo ubunzima eyongezelelweyo.

Iinzuzo Uhamba Nordic ukuba umzimba

Ziziphi iingenelo umzimba kuzisa Ukuhamba Vikings? Masiqalise nesibakala sokuba xa umntu ehamba ukuqeqesha iimpahla yegazi nentliziyo, nto leyo, lunciphisa ubungozi zezifo zentliziyo ezahlukeneyo. Akumangalisi bathi :. "Baleka ngenxa yesifo sentliziyo" Kodwa xa isebenza emalungwini i umthwalo omkhulu ngaphezu xa nihamba, kwaye contraindicated kubantu abanengxaki amalungu. Kwaye ukhetho kakhulu kule meko kukuba ukwenza Ukuhamba yeYurophu.

Yintoni onokuyizuza kuzisa ukuhamba? Kilojoules utshiswe, kwaye engekangeni ubunzima engaphezulu. Cebisa ukuba bahambe ngakumbi kubantu ukutyeba, kuba kunzima kakhulu ukuba nenxaxheba kulo naluphi na uhlobo lwezemidlalo. Ukuhamba kancane ishenxisa kwabo eekhilogram wothiyiweyo, ekubeni uhlobo imithambo. Ukuhamba ngaphandle, ingakumbi ngokuhlwa, kuphucula ukulala, ukomeleza sifo, nangokuvakalayo ifuthe kwi psyche, njengoko ukunyuka ntshikilelo.

ndlela uhambe

Nokuba ukuhamba ukunciphisa umzimba uncedo? Calorie Kum bachitha bakushiye, ukuba bonke abenza ngokuchanekileyo. Thina a Nordic Ukuhamba indlela ekhethekileyo, ekubeni lwemidlalo ethile.

Technique Ukuhamba Vikings:

• Xa uhamba, agobe iingalo zakho degrees 90. iintshukumo ngesandla kufuneka zesingqisho kunye athwalwe umzimba emva naphambili.
• Izandla kufuneka athi, kodwa hayi kakhulu.
• Xa uhamba, unyawo uba esithendeni sock, umzimba kufuneka ikhululeke, isisu kulo, amagxa nesi- ayinakolulwa.

Njengoko waziwa, ukuze endleleni ekuphuculeni ngenene, kuyimfuneko ukuba kukho inkqubo. Oku kuthetha ukuba kuyimfuneko ukwabela uqeqesho iintsuku ezintathu ngeveki, kufuneka uhambe imizuzu ubuncinane kwiiyure ezingamashumi amane, kunye ngesantya ukuhamba kufuneka ngu 6,5 km / h, kodwa kuyimfuneko ukulandela izingqisho zentliziyo, kufuneka ingadluli ibetha ikhulu elinamanci mane ngomzuzu . Musa ukuvumela ukuphelelwa umoya, ukuphefumla ngokulungelelana, amanyathelo amathathu zokuqala kuphefumla emoyeni nge impumlo, emithathu ezayo - nokukhupha ngomlomo.

Kwaya zithandwa kakhulu, yaye uhamba kunye nezibonda ski. Olu khetho kakhulu ngakumbi, ngokungathi ihamba ngendlela efanayo kumzimba nomsebenzi 90% yazo zonke izihlunu.

ukuhamba yeYurophu

Olu hlobo behamba ngeenjongo yezempilo lwasungulwa yaseScandinavia. abaqubhi ekuqaleni wasetyenziswa ngubani, ukwenzela ukuba ningethi imilo ngexesha lasehlotyeni, oziphatha ukuhamba, nto leyo simulates ngokubaleka ekhephini. Ukususela ngoko, ehamba kunye nezibonda ski waqalisa ukuthandwa ngakumbi nangakumbi, kunye neembaleki ezininzi zikhetha ngayo umthambo aerobic phakathi ukusebenzisa.

Cinga, yintoni na ukugqithisela olu hlobo ukuhamba:

• Okokuqala, ngoxa kunciphisa kakhulu umthwalo emalungwini iinyawo, njengoko ngokufanayo isasazwa phezu imilenze neengalo.
• Okwesibini, ukuba ezandleni izinti ehamba ngesantya inyuswe kakhulu.
• Okwesithathu, ukuba uqeqesho kwentliziyo imithambo negazi ithatha indawo kwindlela ntli, nto leyo iba nefuthe entle imeko yabo.
• Okwesine, ume kakuhle lilungiswa, ngenxa yokuba ubukho pali ngezandla zabo awukuvumeli umntu Izithixo zabhanyalaza, yaye engathandi ugcine ngqo wakho.
• Okwesihlanu, ifuthe echumayo kwi ephilisa izifo zonke wesibeleko umqolo kunye emoyeni.

Olu hlobo uhambe olunzulu olufikelekayo kubo bonke. Akukho mfuneko yokuthenga izixhobo ezixabisa, ahlawule magumbi bayafaneleka. Olu khetho olukhulu ekuvumela ukuba uthathe Ukunyamekela impilo umzimba wakho, ngaphandle kokuchitha imali eninzi, ngokwaneleyo ukuba athenge yeentsasa ski naphambili.

Ukuba une umva iingxaki, ufuna ukwehlisa umzimba okanye awuzukuba eninzi imali yokuthenga umrhumo ejimini, uya ungathanda ukuhamba yeYurophu. Kuyinto athandwa kakhulu eRashiya, kodwa ungasoloko ukuthenga izixhobo ze uqale ngoku redeveloped.

A bit of njengomtyibilizi

Sisoloko bathi sibaleka kusasa - oku kuluncedo kakhulu, ekubeni uhlobo yendalo umthwalo, leyo nangoku buhlungu ukuba akukho mntu. Kodwa sibaleka kusasa akusoloko njengokuba kuluncedo kwaye ekhuselekileyo njengoko ngaye. Kukholelwa ukuba le ntsomi malunga ngeengozi njengomtyibilizi ezaqanjwa ngabo abafuni ukujongana nawo, kodwa ayikho. Iingcali zithi ngomonakalo kuphela zingafumaneka ngokuthi sibaleka phambi lwezifo ezithile ezingapheliyo.

Ukubaleka kusasa, Kakade ke, kubalulekile kakhulu, ukuba lwenzeka ngaphandle. Kungenxa kwi evulekileyo kunokuba xa umoya isixeko esikhulu. Xa isebenza kwi megacity ukuze kuqondwe ukuba izibonelelo kwizihlunu, Kakade ke, kuya kuba, baya okwenzekile, kodwa ukukhanya apho esixekweni uya kuwa emoyeni, ingaba ubunzima.

Ukubaleka ke contraindicated kubantu abanezifo zentliziyo kunye imithambo yegazi eziqatha, abantu ukutyeba, kunye namalungu ezibuhlungu. Ngokubanzi, umngcipheko amaninzi amaqela, yaye ngenxa yesi sizathu kungcono usebenzise esinye hlobo umthwalo - Ukuhamba yeYurophu.

Kutheni ayikhuthazwa ukubaleka kunye nesifo sentliziyo? Inyaniso kukuba kunye umthwalo efana njengomtyibilizi, ayithethi ngokwakha izihlunu, oko kunokuba uhlobo lwesixhobo ukunciphisa umzimba. Yaye kukholelwa ukuba ngenxa yokuba zonke izihlunu kuba lincinane noko, into efanayo ngentliziyo, ngenxa yoko umntu eqala ukuba uziva ubambekile. Kakade ke, kule imeko, ukuba ngokubaleka ngokonga kwaye ukulandela isantya intliziyo yakho, ayikukha ibenzakalise njengomtyibilizi.

Kuyo nayiphi na imeko, sibaleka kusasa - lo mbandela siqu kuphela. Zama nokwazisa imvakalelo emva lilinge lokuqala, xa uziva ecikizekileyo, ungaqhubeka uyenze; kodwa ukuba akunjalo, ze nonwabele lohambo yolonwabo ngcono.

njengomtyibilizi, ngokuhlwa phambi kokuba ulale

Thetha emane ngokuhlwa. Ukuba bathe zithelekiswa kunye kusasa, ukuba sempilweni kakhulu emzimbeni, njengoko sele zilungiselelwe iiklasi. Kwakhona, eli lixesha run kunciphisa uxinzelelo lwasemoyeni imini yonke emsebenzini, i nokwandiswa ioksijini.

Lokwenza isigqibo nanini na ngexesha kangakanani ukubaleka, uya kuba kuphela, oko njengoko kuxhomekeke kwi umsebenzi wakho. Kodwa ke kukho eminye imithetho abathi ukuba ufuna ukwenza udweliso amaxesha akukho ngaphezulu kwe-4 ngeveki, ngenxa yokuba kufuneka ukuba ukuphumla umzimba wakho. Ngaphantsi rhoqo, kakhulu, ayikhuthazwa tu, kuba umthwalo akwanelanga. Elona xesha lifanelekileyo ukuhamba okanye baleka - ivela ezisixhenxe ukuya nentsimbi yeshumi ngokuhlwa, kufuneka zihlale malunga yimizuzu engamashumi amane. Ukubaleka kufuneka uqale kwisithuba seyure emva nadla ngokuhlwanje. Akukho mfuneko ukubaleka kakhulu kwexesha, njengoko umzimba uphazamisekile kuya kuba nzima ukuba umoya phantsi, kwaye awukwazi ukulala kwangethuba.

ilawulwa ngcono epakini okanye kwibala lokudlala, ngenxa yokuba kukho umoya icocekile ngakumbi kwimizila ndigila esixekweni.

Indlela ukubaleka?

Ukuba babaleke umgama odlula bazuza, kufuneka alabe libe zizabelo ezintathu alinganayo. Siqala emane elula eshushu-up, ngoko ukusebenza ngesantya, emva komzuzwana uqhu- yaye ekugqibeleni - nangesantya olucothayo kakhulu, phantse ukuhamba. Ukuba nje ziqala ukwenza njengomtyibilizi, ngokuhlwa, kuya kufuneka ukuba agcine ulawulo karhulumente, ukuphefumla, ukuqinisekisa ukuba akazange ezilahlekileyo ubume. Gcina iso yokuma lakho, sukuphakamisa iingalo kakhulu. Musa ukubaleka kanye iyure, qala encinane, umzekelo imizuzu emihlanu, yaye ngokuthe ngcembe kwandisa ixesha kunye isantya, ukuze ukwazi ukuphepha ezithile emibi ngentlalo-ntle.

Ukuba nawe uphile ubomi ungenzi nto, waza wagqiba ukuqala ukubaleka, kungenzeka emva kwizifundo zokuqala kwemilenze inobuhlungu, ukuba akulungile, akukho mfuneko ukuba ayeke iiklasi, emva iveki sibaleka ngokuhlwa izihlunu zakho bayaziqhela ezakutelekisa ungasenguwo umthwalo.

Ukuhamba kunye noxinzelelo lwegazi

Nasiphi na isigulane unesifo kuba esoyika nayiphi na intshukumo ngequbuliso, kuba uxinzelelo ungatshintsha kakhulu kule meko. Kakade ke, imfuneko yokomeleza izihlunu intliziyo. Kodwa ukuba yenziwa njani kakuhle, ukuba phakamisa enye kuphela intliziyo ezinyukweni uyaxhuma aze ibuhlungu uphelelwa kakhulu ngumphefumlo?

Kufuneka wenze Ukuhamba Nordic, nto leyo ebonisa phantse zonke izigulane unesifo, ukuba abathanga mkhuba. Ndifuna ukuhamba, kodwa kuphela ukuba bagcine ukhuseleko.

phawula

Qiniseka ukuba bathathele ingqalelo:

• Qala ukuhamba aniswele kuphela emva kotyelelo kugqirha wakho nokudibana kunye naye.
• Umthwalo kwandiswe kancinci. Ukuba uziva nobunzima kancinane xa ehamba, ngoko bayeke imithambo, ukuphumla. Ke kaloku ngengomso, unga zama kwakhona, kodwa sele ngesantya esisezantsi.
• Ukuzifudumeza-up kufuneka ibe lula, ngaphandle Amathambeka uhlale-ups.
• Musa ukunyanzelisa ngokwakho ukuba ukuzibandakanya ehamba ngamandla le nkqubo kufuneka busenokukonwabisa.
• Kufuneka bazibandakanye rhoqo ngemini, kodwa ngaphandle kukuyibaxa, xa uqala ukuba uzive udiniwe, uhamba ngokukhawuleza kufuneka uyeke.
• iintshukumo lwakho lufanele lube kade kwaye kulinganiswa.

nokuhamba Vikings iphumelela kakhulu lwegazi, ekubeni kunokuba sisixhobo igcwalisa abanye. Ngoko ke, ukuba kukho ukuphelelwa umoya xa ehamba, kufuneka uyeke kwaye uphumle, kwaye oko kunokwenziwa, Esayama iinkuni. Emva kokuphila umoya, singakwazi ngokukhuselekileyo udlulele.

Xa uqala uqeqesho, wandise uxinzelelo, ukubetha rhoqo ngakumbi, kodwa oku kubangelwe ukwandisa kwegazi emzimbeni. Kwezinye iimeko, nesiyezi zinokwenzeka. Kodwa uqeqesho rhoqo phantsi kweliso yeengcali emva kweenyanga zoqeqesho, intlalo-ntle ziye zaphucuka iincopho uxinzelelo ayaphela jikelele, Uyasiphumelela ebuhlungu. Eyona nto ibalulekileyo - izifundo enokwenziwa ngayo nayiphi na imozulu, kungakhathaliseki ukuba ixesha lonyaka.

Xa uhamba ngexesha rhoqo intliziyo kwezihlunu luyomelezwa, yaye isigulo bakho nibuye umva, kwaye uqinisa imithambo yegazi, nto leyo eyinxalenye kusehla ufe, kwaye ngenxa yoko, kukho ukuhla blood pressure eqhelekileyo.

isiqalo oyenzayo Ukuhamba Nordic ngexesha xa sifo ekuqaleni nje ukuba avele, ngoko unako ukuphepha zonke iintlobo iingxaki. Kodwa a oogqirha lwegazi kunokuba zingahoywa bacebise izigulane zabo kule hlobo umzimba, kodwa kuphela phantsi kweliso elibukhali.

Terrenkur - unyango ukuhamba

Ngexesha yokuhamba umzimba wethu isebenzisa ezininzi izihlunu, inkqubo yokuphefumla namalungu.

Izazinzulu ziye kudala banomdla ifuthe ehamba kwimpilo yabantu, nokuba kukho ezintsha ebizwa indlela yezempilo. Bentaba aziswa kwizigulane njengendlela amayeza. Ngelo ubungqongqo elinye sifo ixhomekeke kwindlela ngeenyawo, ubude bayo kunye nesantya.

Enye yezinto ezilungileyo olu hlobo recovery - kukuba uxinezeleko lincinane kakhulu omzimba. Kwaye loo nto le ndlela sayilwa ngokweqobelo kubantu kutyeba kwaye ukulungele ngokwasemzimbeni. Nceda sihamba nabo abo babalekayo akukhuthazwa ngenxa yezizathu zempilo, ezifana abantu abanengxaki sisifo disc sisiba mandundu. Ayikwazi uksebenza, kwaye banokubandakanyeka ukuhamba, ingakumbi zolonwabo.

iintlobo Terrenkur

Kukho iindidi kangakanani Terrenkur:

• Easy, ubude route flat okwisithuba seemitha ezimakhulu mahlanu.
• Avareji, utshintsho ukuhamba isantya ngamathuba, kufuneka uye iikhilomitha enye enesiqingatha kude, kunye nendlela sikwindlela kumphezulu olungalinganiyo.
• Complex, iisayithi ezininzi kunye linye enendawo, ubude neekhilomitha ngaphezu ezintandathu, indlela olunzulu esihamba yahluka ukusuka kade.

Njengoko terrenkur kuchaphazela umzimba?

Oogqirha bafumanisa ukuba Ukuhamba Nordic kunceda spravitya umzimba kunye nezigulo ezininzi, njengoko ngcono unikezelo ezigqeba ioksijini, isebenza corset ngokwaneleyo dystrophy, ibalekisa ukutya, nto leyo umzimba inciphise umthwalo emalungwini.

Ukongeza, indlela yezempilo kwandisa igazi ukugeleza imilenze, nto leyo enokusinceda ukulwa nezifo zabo ngaphandle uqhaqho.

Ukuze ufumane inzuzo elide-ilindelwe na indlela, kufuneka nje uye yaye loo nto.

Qala le ilula, ngenxa yokuba umzimba kufuneka bakuqhele uxinezeleko oyabele kuye. Isigqibo sokwenza lo mdlalo kufuneka wenze abazi, njengoko Ukuhamba Nordic kufuneka kubangela uyolo, ukuba akuyi kusebenza phantsi akhethe. Emva iiseshoni zoqeqesho eziliqela luya kuqhubeka kwaye uya kuvakalelwa kukuba le ndlela iye yaba lula kakhulu kuwe, ungasa kwi ngokungqinelana nenqanaba loqeqesho. Ukuze kahle, uya kufuneka ixesha okuninzi, kodwa kulungile. Ngoko, xa uqala ukuba uzive ngcono kwaye ziya kuba zilungele ukuya phambili kuqeqesho yakho, edlula kwinqanaba nto inzima Ukuhamba yeYurophu.

Xa ndiqukumbela, ndifuna ukuthi, kungakhathaliseki ukuba ukhethe uhlobo ahambe, isiphumo ayisayi kuthatha ixesha elide. Isenokuba nje ukuba bahamba ngumoya ngokuhlwa, wona uya kuba nefuthe eyingenelo kwimpilo iyonke emzimbeni wakho. Xa uqala ukwenza lo mdlalo, izihlunu zakho ziya kuthi kwimali, ukuba kukho ubunzima engaphezulu, bemkile, intliziyo kunye nempahla yegazi Train. Zonke izibilini kuqalisa ukusebenza ngcono kakhulu, njengoko uya kuqalisa ukwenza oluninzi oksijini. Uya kuba omzimba kwiimeko ezahlukeneyo uxinezeleko, nokuphucula imo kunye nezempilo.

Hlala uphilile!