I-Scandinavian ihamba ngeentonga - indlela efanelekileyo kunye nefanelekileyo

Kukho iindawo ezininzi zezemidlalo ezinokubaluleka kunye nokungalungi. Kukho iindlela abantu abaneminyaka ezahlukeneyo abangayisebenzisa, ngelixa bathola inzuzo enkulu emzimbeni wabo. Kule qela, sinokuthi sibheke kwiScandinavian ngokuhamba ngeentonga.

Yintoni eluncedo ekuhambeni kweScandinavian?

Isikhokelo sezemidlalo esinikezelwe sivunyiwe ngabagqirha abaninzi, kuba kunenani lezinto ezibalulekileyo. Kucaciswe ukuba ukuhamba kuchaphazela umntu ngendlela enzima, ngaphandle kokulimaza. Sekude kusetyenziswe amaziko amaninzi okuvuselela, kwaye ifakwe kwiinkqubo ezahlukeneyo ezivumela umzimba ukuba uphucule kwizifo ezinzulu. Kucetyiswa kwesi sikhokelo kubantu abaneminyaka yobudala kunye nalabo abahluphekayo ngamapounds angaphezulu. Ukuqonda iingenelo zokuhamba eScandinavia , kwanele ukujonga uluhlu oluphambili lweziphumo ezikhoyo.

1. Iimeko ezinokuthi zithintele inkqubo ye-cardiovascular system, i-normalizing blood pressure and circulation.
2. Iintlobo kunye neengozi zeScandinavia ezihamba ngeentonga zidibaniswa kunye nokuhleka kokunciphisa umzimba kunye nokuhlangabezana neselula kunye nokuphucula imeko yezihlunu.
3. Uzinzisa isimo se-nervous, esenza kube lula ukujamelana noxinzelelo, ukungazinzi kunye nezinye iingxaki.
4. Iintlobo zoqeqesho zihambelana nento yokuba zichitha evulekileyo, ukuphucula umsebenzi wengqondo nokuphucula ukusebenza kakuhle.
5. Ifomati yokunyamezela kunye nokwenyama.
6. Unenzuzo enkulu kumsebenzi we-musculoskelet system. Unokususa intlungu emgodini, ukuphucula ukunyamezela kunye neethambo. Ukuqeqeshwa rhoqo kuyanciphisa umngcipheko weentlobo kunye nezinye ukulimala, kunye nezifo ezahlukahlukeneyo.

I-Scandinavian ihamba ne-arthrosis

Iimidlalo ezininzi zichasene kwizifo ezidibeneyo. I-Scandinavian ehamba nge-arthrosis yamadolo inceda ekhatyweni kwaye isetyenziswe ukukhusela ukuphuhliswa kwezifo. Inzuzo inxulumene nokunciphisa ubunzima obuninzi, obudla ngokuba yimbangela yezifo ezidibeneyo. Ndiyabulela ekusebenziseni inkxaso eyongezelelweyo, umthwalo usasazwa kuwo onke amaqela kunye nezihlunu. Into ephambili ayiyi kubangela ingozi, ukuqala ngobunzima obuncinci, ngokunyuka kancinci.

I-Scandinavian ihamba ne-osteochondrosis yomlomo wesibeleko

Ngokwezibalo ezinamaziko okuvuselela, abantu abaneengxaki ze-musculoskelet ezibandakanyekayo ekuhambeni kwezemidlalo, emva kweveki ezingama-3-4 zivakalelwa ngamandla, ukunyanzelwa kunikwa ukuba kube lula kwaye umsebenzi weemoto uya kubuyiselwa. Ngenxa yokusetyenziswa kweentonga, umthwalo usasazwa kuwo wonke umzimba, ovumela ukukhulula uxinzelelo. I-Osteochondrosis kunye nokuhamba kweScandinavia nazo ziyahambelana ngenxa yokuba, ngelixa ukhangele i-posture ngexesha lokuzivocavoca, umzimba ophezulu kunye nezandla zingaphantsi kwimeko ekhululekile. Akukho nto ibaluleke kakhulu ukunyuka kwamaxinzelelo emisipha.

Kuchaneka njani ukwenza iScandinavian ngeentonga?

Ukuqeqeshwa kwimihlaba eyahlukeneyo, njengendlela yesitalato, ipaki okanye ihlathi. Qala nge-flat surface ukuze unciphise umngcipheko wokulimala. Imithetho yokuhamba neendonga zaseScandinavia ichaza ukusebenza kweeklasi ezintathu kwiintsuku ezisixhenxe, kwaye kufuneka zigcine ubuncinane isiqingatha seyure. Kwivenkile yezemidlalo, thengisa izixhobo, uzinyulele ukukhula kwakho. Izambatho ezithuthuzelayo nezicathulo azibalulekanga.

Iindlela zokuhamba zaseScandinavia

Ukunyakaza komzimba womntu ngexesha loqeqesho kufana neloluhlu. Eli gama alithethi ukuxhaswa kweentonga, njengoko kufuneka zidibanise ngokukhululekile emhlabathini. Izandla zifakwe kwi-anchorages, kwaye mazigcinwe zisondele kumzimba ngokusemandleni. Ukuhamba ngokufanelekileyo neendonga zeScandinavia kuthetha ukuguqulwa kwesigxina kwisimo seenyawo, njengokuhamba ngokuqhelekileyo. Kukho amanani amanqaku athile kwindlela yokusebenza.

1. Imisongo iguqa kancane emadolweni, kwaye iguqula umzimba phambili.
2. Ingalo kufuneka ibonise ubukhulu beli nyathelo, oko kukuthi, libanzi, likhulu le nyathelo.
3. Musa ukusasaza iingalo zakho ngokubanzi kwaye ugcine izixhobo ezikufuphi.
4. Ephahleni, ngaphantsi kokuqala ngesithende, kwaye ke, uye kwintwane. Umhlaba kufuneka uthinte lonke unyawo.
5. Musa ukuthoba izixhobo ngokukhawuleza, njengoko oku kuya kuphazamisa intambo yokuhamba, kwaye kuya kukhulula amanxeba.
6. Umzimba kufuneka ube nesigxina, okokuthi, iziqhwa, isifuba, amahlombe nentamo kufuneka kuthathe inxaxheba kwinkqubela.

I-Scandinavian ihamba ngeentambo ezilahlayo

Ukunciphisa ubunzima obunzima ngaphandle kokusebenza ngokomzimba kuya kuba nzima, kwaye ngamanye amaxesha akunakwenzeka, kuba ufuna ukutshisa iekhalori. Ukusebenza kweNordic ukuhamba ukulahleka kwesisindo kubangelwa ukuba yilo khokelo lwe-cardio. Ukongeza kokusetyenziswa kwamanqatha, i-corset ye-muscle iyomelezwa kwaye ilandelwe. Ukuze ufumane iziphumo, kubalulekile ukuba uzive usebenze ngemisipha kwaye ugcine imigaqo ephambili.

1. Yenza rhoqo rhoqo kwaye ulunge kathathu ngeveki, uchithe uqeqesho lwimizuzu engama-40.
2. Qalisa ngeyathelo elikhawulezayo kunokuhamba.
3. Qaphela ukuba xa uhamba ngesinyathelo esincinci kunye ne-amplitude enkulu yezandla ungahlakulela inxalenye esemgangathweni yomzimba, kunye namanyathelo amakhulu kunye nokulungiswa okufutshane kwezandla, imilenze isebenza ngokusebenzayo.
4. Sebenzisa ukwenzela ukulahleka kwesisindo esisebenzayo - ukutshintsha ngokukhawuleza kunye nexesha elincinci.

Isondlo seScandinavian ukuhamba ukulahleka kwesisindo

Ukuba lo myalelo wezemidlalo ukhethwa ukuba ugxothwe i-fat egciniweyo, ngoko kuyimfuneko ukutshintsha imikhuba yokutya. Ukunciphisa ekusebenziseni i-high-calorie, i-fatty, i-sweet, i-smoked kunye nezinye ukutya eziyingozi. Kule nyathelo eli liza kufezekisa iziphumo zokuqala. Isondlo sokuhamba kweNordic kufuneka ihambisane nemigaqo ephambili.

1. Yidla ukutya okuncinci kwaye, ngaphezu kweendlela eziphambili, yongeza ezimbini zokutya ezongezelelweyo.
2. Musa ukusebenzisa kwisisu esingenalutho, kwaye emva kokutya kufuneka uthathe iiyure ezimbalwa.
3. Nika ukukhetha ukutya kwiprotheni kunye nomxholo we-fat fat, kunye nemifuno kunye neziqhamo ezintsha.
4. Gcina ukulinganisela kwamanzi, ngoko umlinganiselo wansuku zonke u-2 ilitha.

Iintlawulo zeNordic ukuhamba kwabadala

Xa uneminyaka yobudala, utshintsho luvela emzimbeni, izifo ezininzi zenzeka, ezichaphazela kakhulu umgangatho wobomi. Le meko igxininisa ukungabikho komsebenzi. I-Scandinavian ukuhamba kwabadala iyindawo efanelekileyo, njengoko kungekho mfuneko yokwenza imizamo enzima yokuqeqesha, kodwa unokufumana iinzuzo ezininzi ezibonakaliswe ngokusemthethweni. Ngexesha loqeqesho ezine ezisetyenziswayo, ezivumela ukuba kuqinisekiswe ibhalansi kunye nokukhuseleka.

1. Inzuzo inxulumene nesiphumo esihle kwimeko yentliziyo kunye nemithambo yegazi, kwakunye neenkqubo zokuphefumula. Ngokuqeqesha rhoqo, uxinzelelo luqhelekile kwaye inani le-cholesterol eliyingozi liyancitshiswa.
2. Ndiyabulela ekusebenziseni izithi, umthwalo kwizihlanganisi unciphise.
3. I-Scandinavian ihamba ngeentonga, inzuzo kunye nenzakalo eqinisekiswa ngogqirha, ivumela ukuba kwandiswe ubuninzi beethambo, ukunciphisa ingozi ye-osteoporosis.
4. Umsebenzi wezobugcisa unciphisa inkqubo yokuguga. Iintlawulo zibangelwa ukuhamba nokuhamba kwabantu abadala.
5. Iyanciphisa umngcipheko wezifo ezahlukahlukeneyo kwaye iqinisa amandla omzimba.

I-Scandinavian ihamba ngokuya kwabasetyhini abakhulelweyo

Ngethuba lexesha lokunyuka, amaninzi amabhinqa aya kulawulo olubizwa ngokuba yi-sparing regime. Oku kuthathwa njengeposiso, kuba umthwalo ngokomzimba kufuneka ube khona kwaye ubuninzi obuncinane abuyi kubangela ingozi. Ukuhamba kweScandinavia ekukhulelweni ngenye yeenkcukacha ezichanekileyo ezivumelekileyo. Kule ndlela, ukudibanisa ukuhamba kunye nokuhamba emoyeni, nto leyo ibangela iipropati ezinobuncedo.

1. Umlinganiselo we-oksijini engenayo kwizitho zangaphakathi kunye nomntwana uyanda. Ngenxa yoko, unokufumana inzuzo enjalo: ukusalalisa kudlula, kunye nokunciphisa umngcipheko wokuphefumula kunye neengxaki nge-cardiovascular system.
2. Abasetyhini abaninzi kwiimeko bafumana ukuguquka kwemizwelo , kwaye ukuzivocavoca rhoqo kuya kunceda ukuzinzisa isimo sengqondo. I-Scandinavian ehamba ngeentonga, iinzuzo kunye neempembelelo ezibonakaliswa yizinzulu, kuvumela abafazi ukuba bagweme ukuxinezeleka kwangemva kokubeleka.
3. Kwimisebenzi yengqesho kunokwenzeka ukuba ungabi nokwesaba inzuzo enamandla kwisisindo, esiza kukulimaza, ukubethelela ukubeletha.

Ukuhamba kweScandinavia - ukuchasene

Nangona ulwalathiso lwezemidlalo lubhekwa ukuba lukhuni, ngamanye amaxesha, kwanezinye iimeko kufuneka zishiyiwe. Ukulimaza umzimba ukuzisa ngokufumaneka kwezifo ezithathelwanayo kunye nokuxilwa kwezifo ezingapheliyo. Ukubonisana nogqirha kuyimfuneko kwiingxaki zomsebenzi we-musculoskelet system. Ukulimaza ukuhamba eScandinavia kunokubangela abantu abasandul 'ukuhlinzwa. Ukuchasana kwandisa ingcinezelo yegazi. Ukuze ugweme ukulimala, kucetyiswa ukuba uviwo lwezokwelapha.