Imbali yokuhamba kweNordic yaqala ngokuqeqesha abantu baseNorway, abahlobo ehlobo abazange bafune ukulahlekelwa uhlobo lwabo lwezemidlalo kunye nezakhono. Inkqubo ye-Nordic ehamba ngeentonga yenzelwe ukuqeqesha nokugcina onke amaqela omzimba achaphazelekayo kwi-skiing.
Ngenxa yoko, iingcali zoqeqesho lwasemzimbeni zabadlali bafumanisa ukuba iNorway ehamba ngeentonga ayincedo kuphela kubafundi beqonga. Olu hlobo lomsebenzi osebenzayo luqala ukusetyenziswa njengenkcubeko yokwelapha kunye nokuvuselela ngokwenkqubo yokuvuselela abantu abanokulimala kunye nokuphazamiseka komgudu nomgudu we-musculoskeletal system.
Ukusetyenziswa kokuhamba ngeentonga zaseScandinavia
Inzuzo ephambili ye-Scandinavian ukuhamba kukuba abantu abaneengxaki zentlambo kunye neengxaki ezidibeneyo bangakwazi ukusabalalisa umthwalo kunye nobunzima bomzimba wabo xa behamba ngeentonga. Ngaloo ndlela, banokuqeqesha ngeendlela zokukhawuleza, ngokunyusa ukunyusa umthwalo kunye nokuvelisa izihlanganisi kunye nezihlunu.
Izinto eziphambili kunye nemigaqo-siseko yeScandinavian ukuhamba ngeentonga ziquka izinto ezinjalo:
- ukubandakanyeka ekuqeqesheni i-90% yezihlunu (ngokuhamba ngokuqhelekileyo kuphela 45%);
- ukuxutywa kweentliziyo zentliziyo;
- ukuqinisa nokunyusa uxinzelelo lwendalo yonke;
- iziphumo ezinenzuzo kwindlela yokuphefumula kunye nokusasazwa;
- ukuphuhliswa kokuhamba ngokubambisana;
- umthwalo ophezulu wamandla kunye nokutshisa okusebenzayo kweekhalori.
Indlela yokuqhuba iScandinavian?
Iphutha eliphambili labadlali abaqalayo ukulawulwa kakubi kweentonga, ininzi yabo yokuqala iqhosha iimbola endaweni yokuzilawula ngokuzimeleyo nokusabalalisa umthwalo kubo.
Inkqubo ye-Nordic ehamba ngeentonga ingafundwa ngokusebenza ngokusebenzisa oku kulandelayo, okuza kukuvumela ukuba uzuze izakhono eziyimfuneko.
- Isigaba sokuqala ukuqonda intonga. Akufuneki ukuba ixininiswe, kudala ukungabikho kokungafuneki kwesandla, kufuneka ukuba, njengokuba kunjalo, ukuqhubeka kwesandla.
- Xa uhamba ngentonga awudingi ukuxhomekeka, kodwa udale ukunyakaza. Ngokuqeqeshwa okuqhubekayo, ukuhamba kakuhle kweengalo ezivela ehlombe kuphuhliswa ngaphandle kwekink kunye nomthwalo kwi-elbow.
- Kumele kukhunjulwe ukuba amandla okusuka ehlabathini axhomekeke ekusebenzeni kunye nomthwalo ofunyenweyo, ukugxeka ngamandla kunjalo kwinqanaba eliphambili ekuphuhliseni izakhono zokuhamba .
- Umzimba mawuthathwe ngokukhawuleza xa uqhuba, kunye nomqolo kwaye ungagqithanga.
- Ukuhamba kwezandla kunye neenyawo kufuneka kulandelelanise kwaye zihambelane namacala athile-isandla sokunene neenyawo ezisekhohlo kwaye, ngokuchaseneyo, isandla sasekhohlo sinyawo olunene.
- Xa uhamba, kufuneka uqaphele umthwalo kwinqanaba, kufuneka kube nokuhamba ngokusuka kwesithende ukuya kwiminwe, ndisebenzisa yonke indawo.
Ngaphambi kokuba uqale ukusebenza, kufuneka ufudumise imisipha yakho kunye namaqela kunye nokuzivocavoca okulula kwi-gymnastics yesikolo. Ekupheleni kokuzilolonga, kufuneka usebenzise ukuphefumula okufutshane okanye ulula olunzima.