Nordic Nordic tafiya: dokoki don yaren Finnish (Nordic) tafiya

Nordic tafiya tare da sanduna a yau batun batun rikici ne tsakanin abokan adawar da masu kare shi. Campaya daga cikin sansanin yana da tabbaci game da rashin amfani da darasin, ɗayan yana jayayya game da fa'idodi masu yawa tare da mafi ƙarancin cutarwa da ƙeta doka. Bari mu bayyana nan da nan - muna cikin sansanin masu goyan baya, kuma a cikin wannan labarin zamuyi bayanin ra'ayinmu ta hanya mafi cikakke kuma mai sauƙi. Za mu gaya muku fa'idodi da lahani na wannan wasan, ku koya muku dabaru da ka'idojin tafiya na Nordic da sanduna, gano yadda za ku shirya darasi da yadda za ku guje wa kuskuren yau da kullun.

Ko da kuwa kuna da shakku game da yawon mutanen Sweden, da fatan za ku karanta kayanmu, muna tabbatar muku cewa za ku canza ra'ayinku!

Ana kuma kiran yawo Scandinavia da Sweden, Finnish, Alpine, Nordic, da Nordic. Denididdigar gama gari duka waɗannan sunayen shine wuri. A cikin kasashen Scandinavia ne suka fara tunanin tafiya da sanduna a hannunsu. Kashi uku cikin ɗari na ƙarni daga baya, shahararren wannan aikin ya zarce duk tsammanin magoya bayanta na farko - rabin duniya, a cikin hunturu da lokacin rani, tare da nasarar cin ƙwanƙwasa sanduna tare da sanduna a hannu, kafa sabbin bayanai da kuma jawo ƙarin abokan.

Menene Walkin Nordic?

Kamar yadda muka fada a sama, wannan wasan motsa jiki ne wanda ya ƙunshi yin tafiya a ƙasa tare da sandunan kankara a hannu. Fa'idodin tafiya ƙwanƙwasa na Finnish ya dogara da ƙananan damuwa idan aka kwatanta da gudu, ƙarfin horo ko wasu wasanni masu aiki. Abin da ya sa ke da karancin takaddama - an yarda da motsa jiki ga mata masu juna biyu, tsofaffi, da majiyyata da cututtuka na tsarin tsoka. Kuma yana tafiya daidai tare da sauran nau'ikan motsa jiki (harma da yin meditative tafiya).

Athleteswararrun 'yan wasa na iya yin waɗannan ayyukan ta hanyar haɗa su a cikin kwanakin motsa jiki ko hadaddun dumi-dumi. Tafiyar Scandinavia ya shafi kusan dukkanin kungiyoyin tsoka, yana taimakawa wajen inganta adadi, yana kula da jiki cikin yanayi mai kyau, yayin da bai cika nauyin jiki mai rauni ba ko kuma ba sosai ba.

Bari mu duba yadda Nordic tafiya tare da sandunan kankara ke da amfani, a wane yanayi yake da lahani kuma ga wanda aka hana shi.

Fa'idodi da illolin tafiya Scandinavia

Don haka, mata, maza, yara da mutanen da suka tsufa za su iya yin yawo a Sweden. Menene amfanin motsa jiki?

1. Yana taimaka kula da sautin tsoka koda kuwa aikin motsa jiki ya hana;
2. Yana taimaka kawar da jin daɗin damuwa, yana sauƙaƙa damuwa, shakatawa bayan aiki mai wahala;
3. Yana ciyar da jiki tare da oxygen, wanda ke da tasiri mai tasiri akan bayyanar fata, gashi, kusoshi;
4. Yana ƙarfafa jijiyoyi, haɗin gwiwa, jijiyoyi, yayin da ba ya cutarwa ko ƙari sosai;
5. Yana da sakamako mai kyau akan aikin haihuwa na mata da maza;
6. Yana inganta ci gaban sassauci, motsi;
7. Yana taimaka kula da tsabtar hankali, yana motsa aikin tunani;
8. Na inganta rage nauyi;
9. Yana motsa hanyoyin tafiyar da rayuwa;
10. Yana da sakamako mai kyau akan samuwar hali da tafiya;
11. Yana ƙarfafa zuciya, jijiyoyin jini, hanyoyin numfashi da tsarin narkewa;
12. Yana jinkirta tsarin tsufa na ƙwayoyin cuta, yana ƙarfafa garkuwar jiki.

Me kuma Scandinavian (Nordic) ke tafiya mai kyau, ka tambaya kuma za mu amsa cewa ba komai ba ne, ba ya sanya damuwa a kan gwiwoyi, baya bukatar zuwa dakin motsa jiki, daukar mai horarwa, ana iya yin shi a kowane lokaci na yini ko shekara. Da alama akwai wadatattun abubuwa, af, ɗayan fa'idodin sa shine mafi ƙarancin minuses - bincika su a ƙasa:

• Tafiya kan iyakoki na arewacin na iya zama cutarwa idan ana aiki da shi yayin da ya tsananta rashin lafiya mai tsanani;
• Mata masu ciki a cikin yanayin barazanar zubar ciki suma ya kamata su katse karatunsu na wani lokaci;
• Motsa jiki na iya tsananta yanayin yanayi kamar glaucoma, ƙarancin jini, cututtukan ƙwayoyin cuta masu saurin numfashi, gazawar zuciya, asma, da kuma tsananta cututtukan rheumatological.

Kamar yadda kake gani, wasan tafiya tare da sanduna na iya cutar kawai idan kuna aiwatar da shi tare da hana ma'ana. Idan baku da ko ɗaya, ku manta da cutar kuma ku saki jiki ku ɗauki sandunan Scandinavia!

Wani zaɓi don horo mai sauƙi shine tafiya akan tabo don rasa nauyi da kiyaye sautin gaba ɗaya. Babu kusan masu rikitarwa, kuma yana da sauki da sauƙin aiwatarwa.

Don haka, ga waye kuma a yaushe aka hana sandar Kanada tafiya?

1. Mata masu ciki yayin lokutan barazanar ɓarin ciki;
2. Tare da tsanantawar kowace cuta;
3. A yanayin zafi mai girma;
4. Tare da glaucoma, hawan jini, anemia, ciwo mai ciwo mai tsanani;
5. Tare da rashin nasarar zuciya;
6. Tare da zubar jini da kuma bayan tiyatar ciki.

Fasahar Scandinavia

A gaba, zamuyi la'akari da dabarun tafiya na Nordic tare da sanduna don masu farawa - yanayin tafiya da kewayon motsi, shirin horo, yadda za'a fara da ƙare motsa jiki, yadda ake numfashi daidai.

• Duk wani motsa jiki ya kamata ya fara da dumi wanda zai shiga tsokar jikin ku duka. Ka tuna darussan ilimin motsa jiki na makaranta - muna ɗumi daga sama zuwa ƙasa, daga wuya zuwa ƙafafu. Wani fasali na musamman na hadadden dumi a nan shine ana yin sa da sandunan Scandinavia a hannu. Zasu taimaka kiyaye daidaito, suyi aiki azaman tallafi.
• Darasi ya ƙare tare da matsala - saiti mai sauƙi na motsa jiki da motsa jiki;
• An shawarci 'yan wasan motsa jiki da su hau waƙa sau 3 a mako na mintuna 40-60. Lokacin da kuka ji cewa kaya ya daina ɗaukar nauyi, ƙara lokacin horo zuwa awanni 1.5 ko yi shi kowace rana. Hakanan, zaku iya rataya nauyi na musamman akan sandunan.

Yi la'akari da yadda ake amfani da sandunan tafiya na Nordic - kuskuren kuskure da yawa a cikin fasaha ana haɗuwa da su:

1. Suna kawai buƙatar turawa daga farfajiya, kuma ba kawai tsayawa cikin ƙasa ba. Dole ne ku ji kokarin;
2. Lokacin motsawa, ana riƙe sandunan tsakanin babban yatsa da yatsan hannu, kuma ba a cikin dunkulen hannu ba;
3. Yayin motsi, ya kamata su samar da kusurwa mai sauri tare da goga;
4. Ba a sanya su ba ko a kawo su tare - yi tunanin cewa "suna tuƙi a kan layin dogo";
5. Hannun yana tsaye kuma bai tanƙwara ba.

Munyi magana game da abin da Nordic tafiya tare da sanduna ke bayarwa, amma domin ninka sakamako mai fa'ida da fa'ida, ya cancanci koyon yadda ake numfashi daidai:

• Ci gaba da wannan yanayin da zurfin numfashi;
• Yi amfani da iska daidai ta hanci da kuma fitar ta cikin baki;
• A lokacin hunturu, zaku iya numfasawa tare da hanci da bakinku a lokaci guda, amma kuyi numfashi ta cikin gyale ko abin ɗamara;
• Da shawarar taki ne a 2 matakai. Wato, mataki + sha iska - mataki - mataki + exhale - mataki;
• Idan numfashi baya numfashi, ka tsaya, ka maida numfashi, ka kwantar da bugun zuciyar ka ka ci gaba da motsa jikin.

Bari mu matsa zuwa ga abu mafi mahimmanci - yadda za a yi tafiya a Scandinavia tare da sanduna daidai, bari mu gano yanayi da kewayon motsi:

1. Nordic tafiya wasa ne mai kama da tafiya na al'ada, amma ya fi ƙarfin aiki da daidaito;
2. Ana samun nasarar aiki tare daidai saboda sandunansu - suna tsara saurin da faɗin faɗi;
3. Fara motsi tare da kafa mai aiki da hannun gaban, sa'annan a canza su bi da bi;
4. Da farko sanya kafa tare da diddige, sa'annan a hankali mirgine zuwa yatsan kafa;
5. Yayin motsi, ana kawo hannun mai aiki a gaba, lanƙwasa a gwiwar hannu, ɗayan hannun a wannan lokacin ana ja da baya a daidai wannan nesa. Goge goge sandunan a kusurwa;
6. An sake gyara makamai da kafafu, suna manna sanduna a cikin kasa, kuma ana matsawa daga garesu domin kowane sabon mataki. Guji yin zolaya ko motsin bazata.
7. Za'a iya canza saurin - madaidaiciyar raguwa da hanzari.

Wani fasalin tafiya na Scandinavia shine sassaucin sa - an bashi izinin narke horon tare da motsa jiki, motsa jiki mai ƙarfi, motsa jiki don ƙarfafa tsokoki na jaridu, kwatangwalo, gindi.

Idan kuna mamakin ko dabarun tafiya mai tsayi tare da sandunan Scandinavia zai taimake ku rasa nauyi, za mu amsa da kyau, musamman idan kun ƙara ayyukan da ke sama a cikin shirin, ku haɗa wasanni tare da abinci, lafiyayyen bacci da ruhun faɗa.

Kar ka manta da shan ruwa isasshe - aikace-aikace masu yawa na yawa waɗanda za a iya zazzage su daga Kasuwar Wasa ko ApStore zasu taimaka muku lissafin mafi kyawun adadin shekarunku da nauyinku.

Tushen ingantaccen abinci shine daidaituwa tsakanin sunadarai, mai da kuma carbohydrates. Ba za mu ba da shawarar takamaiman abinci ba - ya dogara da burin da kuke bi. Don rage nauyi, kuna buƙatar rage adadin carbohydrates da kitse, don ƙarfafa tsokoki - akwai abinci mai gina jiki da yawa, tsofaffi da yara ya kamata su ci 'ya'yan itace da yawa, kayan lambu da hatsi, abincin yara ya kamata, ƙari, ya zama mai yawan nama da kifi.

Me kuke buƙatar shirya don nazarin Scandinavia?

Bari muyi la'akari da abin da ake buƙata don yawo Scandinavia don darasin ya kasance mai fa'ida da inganci kamar yadda zai yiwu:

1. Kyakkyawan lafiya;
2. Kayan wasanni masu dadi. Ba lallai ba ne a sayi kayan aiki masu tsada, amma tabbatar cewa kun kasance cikin kwanciyar hankali a zaɓaɓɓen saitin, babu abin da ya hana motsi, ba ya latsawa, ba ja;
3. Kula da takalman da suka dace - a lokacin rani, masu sneakers yakamata su zama masu numfashi, dadi, nauyi da kyauta. Kuma a lokacin hunturu, ƙara wannan dumi, wanda aka ƙawata wanda ba zamewa ba da kuma babban lacing.
4. Dole ne a zaɓi sanduna cikin hikima. Muna da cikakken labarin a kan wannan batun, saboda ba za ku iya faɗi duk yanayin ba a taƙaice. Tsayin da ya fi dacewa - idan ka sa su a yatsun takalman takalminka, gwiwar hannu za su samar da kusurwar dama.

Mene ne mafi yawan kuskuren da masu farawa ke yi?

Ta yaya zaku iya koyan yaren Nordic idan baku taɓa aiwatar dashi ba a da? Muna baka shawara ka tuntubi gogaggun 'yan wasa ko hayar gogaggen mai horarwa don darasi na farko. Idan ka yanke shawarar koyo ta hanyar gwaji, ka guji mafi yawan kuskuren da aka saba:

• Ya kamata a miƙa hannaye a tanƙwara a gwiwar hannu. Idan koyaushe kuna kiyaye su a lanƙwasa, ɗamarar kafaɗa ta rasa kayanta;
• Ana dawo da hannuna zuwa tazarar da aka kawo ta gaba. Ba za ku iya taka birki ba a matakin hip;
• Sandunan suna motsawa a cikin jirgin sama ɗaya a tsaye. Ka yi tunanin cewa kowane sanda ya kasance a haɗe tsakanin bango biyu, kuma ba za ku iya motsa su ga juna ba, kuma ba za ku iya kawar da su ba;
• Kada ku kwaikwayi turawa, watau turawa.

Don ƙarshe fahimtar yadda ake yin Nordic tafiya daidai, dole ne ku fara, ma'ana, motsa daga ka'idar zuwa aiki.

A ƙarshe, bari mu kalli wanda ka'idar tafiya ta Nordic take don - yi ƙoƙari ku sami kanku a cikin jerin da ke ƙasa:

1. Duk manya;
2. Yara daga shekaru 5;
3. Mutane tsofaffi ba tare da ƙuntatawar shekaru ba (tare da aikin motsa jiki na al'ada);
4. Marasa lafiya waɗanda ke murmurewa daga aiki, raunin tsarin musculoskeletal;
5. Ga kwararrun ‘yan wasa a matsayin dumu-dumu;
6. Marasa lafiya na zuciya;
7. Masu kiba;
8. Mutane bayan shanyewar jiki, bugun zuciya;
9. Wadanda suke son rage kiba;
10. Mutanen da aka haramta wa motsa jiki mai ƙarfi;
11. Waɗanda ke da ciwon mahaɗa, jijiyoyi, baya.

Kamar yadda kake gani, ana nuna nau'ikan tafiya na Scandinavia zuwa ga masu sauraro masu fadi, kuma, ga mafiya yawa, sune kawai nau'ikan motsa jiki da aka yarda. Idan kuna tunani sosai game da siyan sanduna da fara motsa jiki - kada ku yi shakka, tabbas ba za ku damu ba. Idan kuna da wata matsala ta kiwon lafiya, kafin yin Nordic tafiya, muna ba da shawarar cewa ku ziyarci likitanku kuma ku gano ko irin wannan horon an ba ku izinin musamman.

Ka'idojin TRP don tafiya na Nordic

Lura cewa wannan nau'in motsa jiki yana cikin jerin horo don wuce matsayin TRP. Gaskiya ne, kawai farawa daga mataki na 9 na mata da maza masu shekaru 50 zuwa sama.

Kalli bidiyon: Unboxing Nordic happiness in London. (Nuwamba 2024).