A cikin wannan labarin, zamu bincika dalla-dalla wane tsokoki ke aiki yayin tafiya, saboda haka zaku ga a sarari yadda tasirin wannan aikin yake. Saboda wani dalili, mutane da yawa suna son karkata zuwa ga tafiya, suna ɗaukarsa wani nau'I ne na ɗaukar kaya. A zahiri, zaku iya tafiya ta hanyoyi daban-daban: azumi, tare da saurin sauyawa, hawa sama, tare da nauyi, da dai sauransu. Kuma tare da madaidaiciyar haɗuwa da bambancin daban-daban, zaku sami cikakken aikin motsa jiki na cardio.
Bambancin tafiya
Bari mu lissafa dalla-dalla wadanne tsokoki ke motsawa yayin tafiya, don fahimtar amfanin da fa'idarsa da farko.Da farko dai, zamu gano menene bambancin tafiya:
- Na al'ada, a cikin kwanciyar hankali;
- Tsauni;
- A bene;
- A wuri;
- Madadin gudu (tazara);
- Scandinavia;
- Tare da nauyi;
- Wasanni.
Kowane ɗan wasa yana da 'yancin zaɓar kowane yanki, gwargwadon manufa. Tafiya da Nordic suna ba da shawarar ga mutanen da ke murmurewa daga rauni ko dogon hutu. Hakanan, ana iya aiwatar da aikin ta hanyar mata masu ciki, tsofaffi.
Don asarar nauyi, yana da kyau a zabi motsa jiki tare da ƙaruwa mai nauyi - hawa dutsen, ragin ragowa, ta amfani da dumbbell ko bel mai nauyi.
Zaɓin wasanni mafi yawanci ana aiwatar dashi ta ƙwararrun athletesan wasa waɗanda ke da hannu kai tsaye cikin wannan wasan. Ko haɗa shi a cikin hadadden dumama-ɗumi.
Menene ke aiki yayin da muke tafiya (gami da kan tabo)?
Wannan shine yadda muke tafiya a rayuwar yau da kullun - zuwa shago, aiki, don yawo a wurin shakatawa. A yin haka, muna sa jikinmu yayi aiki. Waɗanne tsokoki ne ke cikin aikin?
Idan mukace cewa tsokoki kusan dukkan jiki suna da hannu, to ba ma ƙara gishiri sam.
- Tsokokin cinya suna karɓar babban kaya: duka fuskar baya da ƙafafun quadriceps (cinyoyin quadriceps);
- Tsohuwar gluteus maximus ma tana aiki;
- Har ila yau, ƙwayoyin maraƙin suna da hannu;
- 'Yan jarida, biceps da triceps na makamai, aikin deltas;
- Babban tsokoki suna aiki azaman mai tabbatarwa.
Waɗanne musculature ke aiki yayin hawa sama ko tsani?
A sama, mun lissafa wanne tsokoki ke cikin tafiya na yau da kullun. Idan mutum ya fara motsawa sama-sama, kungiyoyi iri daya zasu yi aiki. Koyaya, a wannan yanayin, quadriceps na cinya, gluteus maximus da tsokoki na baya zasu karɓi mafi girman kaya. Irin wannan motsa jiki yana dacewa da asarar nauyi, yana taimakawa wajen samar da kyakkyawan taimako na ƙafafu da butts. Wannan shine dalilin da ya sa wakilan kyakkyawan rabin ɗan adam suka ƙaunace shi sosai.
Menene aiki don tazarar tafiya?
Mahimmancin motsi tsakanin tazara shine sabani na sauri da kwanciyar hankali. Yayin aiwatar da motsi, ƙungiyoyin tsoka iri ɗaya suna aiki kamar yadda yake a cikin bambancin da aka saba, amma yafi ƙarfin aiki. Hanyar tazara tana buƙatar yawan amfani da kuzari, bi da bi, tsokoki suna aiki da ƙwazo. Suna buƙatar ƙarin lokaci don murmurewa, saboda haka ana gudanar da irin wannan horon fiye da sau 2 a mako.
Waɗanne tsokoki ne ke cikin tafiyar Nordic?
Wannan aikin yana da mahimmanci don inganta ilimin motsa jiki cikin yawancin shirye-shiryen Turai. Yana ba ka damar kula da sautin tsoka, yana ƙarfafa zuciya da huhu, baya cika jiki, kuma yana da tasiri mai amfani akan yanayi. Ba shi da takaddama kusan!
Wadanne tsokoki ake horarwa yayin tafiya a cikin hanyar Scandinavia, bari mu lissafa: tsokoki na yankin cervicobrachial, deltas, pectoral da tsoka tsoka, latsa. A lokaci guda, ana rarraba kaya daidai. Tsokokin kafafu da gindi suna da hannu dumu-dumu.
Abin da ke aiki tare da tseren tafiya
Gudun tafiya ya bambanta da fasahar da aka saba. Ya fi bayyane, mafi rhythmic, koyaushe a babban matsayi. Kwararrun masu yawo zasu iya zuwa saurin zuwa 18-20 km / h!
A yayin aiwatar da motsi, kafa daya koyaushe yana kasancewa a saman, wannan shine babban banbancin sa daga gudu. Yana da mahimmanci a kiyaye jiki ba tare da karkata shi gaba ba. Lokacin tafiya da sauri, tsokoki na kafafu, gluteus maximus, tsokoki maraƙi, da kuma tsokoki na ainihin aiki.
Yadda za a inganta ƙwarewar horo
- Da farko dai, ka tuna, nasarar kowane wasa daidai yake da daidaiton su. Ci gaba da zama shiri kuma ku tsaya tare dashi a fili;
- Kada a tsaya a cimma sakamako. Timeara lokacin horo, yi amfani da nauyi, haɗa da bambancin tazara a cikin hadaddun.
- Sayi kanka da kayan wasanni masu kyau da takalma masu kyau;
- Muna ba da shawarar ka zazzage waƙoƙin da ka fi so zuwa mai kunnawa ka taka zuwa kiɗan;
- Mafi karancin tazarar da za a rufe a kowace rana ita ce kilomita 5-8;
- Ka tuna, tsokoki suna aiki tare yayin tafiya, saboda haka yana da mahimmanci a gare su su huta. Kula da ingancin bacci da abinci mai kyau;
- Sha ruwa kuma ku rage gishiri;
- Yayin tafiya a kafa, ana karfafa tsokoki idan dan wasa a hankali ya kara saurinsa, kuma ya kusan zuwa karshen motsa jiki, a hankali ya rage shi;
- Yana da kyau ka rika motsa jiki da safe, musamman idan kana kokarin rage kiba;
- Gwada horarwa a wuraren shakatawa na kore tare da iska mai tsabta, nesa da manyan hanyoyi.
Amfanin tafiya
Don haka, mun gano waɗanne ƙungiyoyin tsoka suke aiki yayin tafiya a cikin bambancinsa daban-daban. Kamar yadda kuka fahimta, wannan aikin yana baku damar ƙarfafa sautin tsoka, ƙara ƙarfin ɗan wasa. Menene kuma fa'idar?
- Tsarin zuciya da na numfashi sun karfafa;
- Yanayi ya inganta, damuwa ya tafi, tsarin hormonal da na rayuwa an daidaita su;
- Tsarin motsi ya inganta;
- Ligaments, haɗin gwiwa da jijiyoyi sun ƙarfafa;
- Gyara yadda aka gyara.
Yi tafiya mai tsayi da wuya. Kada ku raina wannan aikin, kawai ku tuna wane rukuni na tsoka da ke tafiya yake shafar, kuma zai bayyana a gare ku cewa yana da amfani, ba ƙasa da gudu ba. A halin yanzu, na karshen yana da karin contraindications. Kada ku bar wasanni, koda kuwa an hanaku yin hakan saboda dalilai na likita. Nemi motsa jiki kaɗan - yi yawo a wurin shakatawa kowace rana ko gwada yawo na Nordic. Ka tuna, motsi rai ne!
