Shin kuna son sanin menene nordic tafiya, yadda ake tafiya tare da sanduna daidai kuma menene kuskuren masu farawa sau da yawa?
Domin aikin ya ba da iyakar tasiri, yana da mahimmanci a yi tafiya, bin diddigin motsinku - sanya hannayenku daidai kuma matsar da ƙafafunku sosai. Dumi-dumin da aka yi daidai na da mahimmin mahimmanci, wanda ke zafafa tsokoki da shirya su don motsa jiki.
A cikin wannan labarin, zamu rufe abubuwan yau da kullun game da tafiya ta Nordic, dabaru don masu farawa, da kuskuren da suka fi kowa.
Dumi kafin tafiya.
Tafiyar dokin arewacin turai yana shafar kusan dukkanin kungiyoyin tsoka, don haka dumama ya kamata ya rufe dukkan jiki.
Af, idan kun ba da cikakkiyar dabarar tafiya ta Scandinavia don farawa a mataki zuwa mataki, kuna buƙatar farawa da dumi, saboda lallai ne ya faru tare da sa hannun sanduna.
Ana yin atisayen dumi-dumi kamar a karatun darasi na ilimin motsa jiki a makaranta - daga sama zuwa kasa.
- Mika hannunka tare da sandar a gabanka. Fara yin juyawa madauwari da karkatar kai;
- Raaga hannunka tare da kayan aikin sama sama da kanka ka kuma yi lankwasa gaba, baya, dama, hagu;
- Sanya ƙafa ɗaya gaba ka riƙe kayan aikin sama da kanka. Lanƙwasa gaba, hannayenka baya, sannan kuma, akasin haka, lanƙwasa baya, hannayenka gaba;
- Auki sanda a kowane hannu kuma saita su a kwance a kwance zuwa bene. Fara durƙusawa tare da bayanka madaidaiciya. Matsakaicin zurfin squat wuri ne inda kwatangwannku suke a layi ɗaya da bene.
- Sanya sandar hagu a ƙasa ka jingina a kanta. Lanƙwasa ƙafarka ta dama a gwiwa ka riƙe ƙwan sawunka da hannunka na dama, sa'annan ka yi ƙoƙari ka ja shi kusa da gindi yadda ya yiwu. Daskare a wannan matsayin na dakika 20-30, sa'annan ka canza kafarka. Koma bayanka madaidaiciya;
Saitin da ke sama yana da asali, zaka iya sauƙaƙa shi da ayyukanku. Ka tuna - babban ƙa'idar ƙawancen Scandinavia don farawa shine cewa ana yin dukkan motsa jiki don ƙokarin haske. Kada ka wahalar ko wahalar da kanka, musamman idan lafiyar ka abin damuwa ne. Ga bidiyo don wani misalin dumi-dumi.
Koyon yin tafiya daidai: mahimman nuances
Yanzu, bari mu kalli yadda ake yin aiki yadda yakamata Nordic pole tafiya - abin da kuke buƙatar sani kafin fara tseren, menene fa'idar da yake da shi:
- Kuna buƙatar bi daidai ƙirar numfashi. Ka yi kokarin tafiya, shakar iskar oxygen ta hancin ka ka fitar da iska ta bakin ka. Hanya mafi kyau ita ce ku sha iska a kowane mataki na biyu, kuma ku fitar da iska, bi da bi, ga kowane huɗu.
- Kada ka ƙare aikin motsa jiki ba - yi motsa jiki, motsa jiki da yawa, kwantar da bugun zuciyar ka ka bar jikinka ya huce lami lafiya.
- Zabi kayan wasan motsa jiki masu kyau da kyau don motsawa. Lokacin zabar sandunansu, ku kasance masu tsayin daka - idan kun sanya madaidaiciya a kan manyan yatsun kafa, hannayenku za su tanƙwara a gwiwar hannu daidai 90 °;
- Tsarin horo mafi kyau ga masu farawa shine tafiya sau 3 a sati na tsawon mintuna 50. Daga baya, ana iya ƙara tsawon lokacin zuwa awa 1.5, kuma don ƙara ɗaukar kaya, musamman ma 'yan wasa masu himma suna sanya nauyi na musamman a kan kayan aikin.
Dabarar tafiya ta Scandinavia - yadda ake tafiya daidai
Bari mu matsa zuwa daidai dabarun tafiya ta Nordic tare da sanduna: umarnin zai ba da damar har ma athletesan wasa masu nasara suyi nasara akan hanyoyin.
Af, shin kun san cewa yawo Scandinavia yana da wasu sunaye - Finnish, Kanada, Sweden, Nordic da Nordic. Abu ne mai sauki a yi tsammani daga ina duk waɗannan sunaye suka fito - a karon farko wasanni ya bayyana a cikin ƙasashen Scandinavia, inda masu wasan tsere a lokacin bazara suka yanke shawarar ci gaba da horo da sanduna, amma ba tare da skis ba. Kuma yanzu, shekaru 75 daga baya, rabin duniya suna samun nasarar gudanar da yaren Finnish.
Don haka, yaren Finnish tafiya: yadda ake tafiya daidai da sandunan - koyi algorithm mataki-mataki:
- Da farko, kuskure ne a yi tunanin cewa fasahar tafiya ta Nordic don masu farawa suna kama da fasahar tafiya ta wasanni, amma tare da sanduna. Waɗannan nau'ikan motsi biyu ne daban-daban.
- A zahiri, tafiya ta Nordic ta fi kama da tafiya ta al'ada, amma ya fi mai daɗi, daidai da aiki tare;
- Yadda ake tafiya cikin aiki tare? Mataki na farko shi ne hannun hagu da kafar dama a gaba, na biyu kuma baya, mataki na biyu shi ne hannun dama da kafar hagu a gaba, da sauransu.
- Sanduna na taimakawa wajen daidaita tsayi da saurin tafiya;
- An sanya ƙafa a kan diddige, sa'annan an sauya nauyin jiki zuwa yatsan kafa;
- Matsar da santsi, ba tare da jerks da jerks ba;
- Umurni tare da dokokin ƙawancen Scandinavia don farawa suna bada shawarar fara motsi kamar haka:
- A lokacin mataki na farko, ana daga hannu daya, ya lanƙwasa a gwiwar hannu, yayin da sandar ta samar da babban kusurwa da hannu;
- Armayan hannun, shima an lanƙwasa a gwiwar hannu, an ja da baya, ana kuma riƙe kayan aikin a kusurwa;
- Matsar da hannayenku da ƙafafunku cikin tsari da daidaitawa, motsawa da ƙarfi, yi ƙoƙarin kiyaye irin wannan motsi.
Idan ka rage tsayin hannunka, takawar taka zata zama mara zurfi sosai kuma akasin haka. Don haka, motsa jiki ma ya ragu.
Idan kun fahimci da kyau yadda za ku riƙe sandunan tafiya na Nordic da kyau, zaku yi tafiya yadda ya kamata. Jikinku zai fahimta da ilmi da yanayin motsi.
Dabarar motsi na yaren mutanen Norway tare da sanduna yana ba da damar sauya wurare - daga jinkiri zuwa azumi. Hakanan zaka iya canza fadin tafiya, ƙara motsa jiki tare da motsa jiki (ba tare da kayan aiki ba), saitin ƙarfin motsa jiki.
Ta yaya ba za a yi tafiya ba: kuskuren asali na masu farawa
Yanzu kun san yadda ake amfani da sandunan Scandinavia daidai lokacin tafiya, amma wannan ba zai cece ku daga kuskuren da aka fi sani ba, sabili da haka, ya fi kyau ku san kanku da su:
- Dan wasan ba ya daidaita hannayensa, yana rike su a dunkule a gwiwar hannu. A lokaci guda, ɗamarar kafada ba ta aiki kwata-kwata, abin da ba daidai ba;
- Hannu ba ya dawo da baya sosai - jirgin yana tsayawa a matakin hip. Yi tafiya daidai, kawo hannayenka zuwa nesa ɗaya gaba da baya;
- Hanyar tafiya ta Nordic tana buƙatar riƙe sandar tsakanin babban yatsa da yatsan hannu, maimakon a cikin dunkulallen hannu, kamar yadda yawancin masu farawa ke yi;
- Sandunan suna motsawa kamar suna "akan layukan dogo", ba a haɗa su ba ko kuma a raba su;
- Yana da mahimmanci kada a kwaikwayi abin birgewa daga ƙasa, amma, shine, don sakewa ta hanyar ƙoƙari. In ba haka ba, ba za a sami hankali daga kayan aiki ba;
- Burushi bai tanƙwara ba - dole ne ya kasance a sarari kuma ya tabbata.
Me yasa kuke buƙatar bin diddigin motsinku kuma kuyi tafiya daidai?
Idan kun san yadda zakuyi tafiya kan sandar Kanada kuna tafiya yadda yakamata, motsa jiki zai taimaka muku da gaske don cimma nasarar da kuke tsammani;
Tasirin warkewa na horo yana faruwa ne kawai idan an bi madaidaiciyar fasaha;
Idan kayi tafiya ba daidai ba, zaka iya cutar da jiki, musamman idan horo wani bangare ne na hanyar dawowa bayan rashin lafiya ko rauni.
Idan bakada tabbas idan kun fahimci yadda ake motsa jiki da sandunan tafiya na Nordic, kalli kayan bidiyo. Yi hayar ƙwararren mai koyarwa don darasinku na farko don tabbatar da cewa kuna da ƙwarewar dabarun motsi. A nan gaba, zaku iya tafiya da kanku! Ina maku fatan nasara da lafiya!
