Kufamba -kuti ungadzidzira sei kufamba?

Simbisa muviri wako, iva wakasimba uye uite chimiro chakanaka chekufamba. Chero ani zvake anogona kutora chikamu mumutambo uyu. Nokuda kweizvi unoda kuziva mitemo nemaitiro. Tichaedza kuziva kuti tingadzidze sei kufamba zvakanaka, uye rudzi rwemitambo inofamba yevatangi vekutanga inofanira kuva.

Mhando yemutambo - kufamba

Vanhu vazhinji vanotungamira mararamiro ane hutano vanoziva kuti mutambo unofamba chii. Iyi ndeimwe yemitambo yeOlympic , iyo inowanikwa iyo kuvapo kwekutsigirwa nguva dzose. Kubva pamafambiro anowanzoenda kune imwe nzira iyi inoratidzika nekusiyana kwakasiyana, kureba kwechitsika, uyewo kugadzika kwemakumbo. Kutamba kwenyanzvi kunogona kunzi hutano-huri nani, sezvo hunoita kuti huve nehutano hwemabasa ese nhengo. Sezvo uri kuita zvemhando iyi yemutambo, unogona kuderedza uremu uye kusimbisa masimba .

Ndeupi musiyano pakati pekumhanya uye kufamba?

Mitambo inofamba kubva kumhanya mitemo yakasiyana, nzira uye nekukurumidza kwekufamba. Chinodiwa chikuru chekutamba kwemitambo ndechekufamba zvakanamatira pane chitsitsinho. Rimwe gumbo rinosangana nechokumusoro, uye kuonekwa kwemuviri uri munzvimbo yakatarisa. Vatambi vane ruzivo vanosiyanisa kusiyana kwakadaro pakati pekumhanya uye mutambo uyu:

1. Paunenge uchimhanya, mutambi pakati pekubata kune pasi anonaya misodzi miviri kamwechete, uye munguva yekufamba kufamba kunoita gumbo rimwe.
2. Paunenge uchimhanya, kutanga kunotendwa kunobvumirwa, uye munguva yekufamba rwendo-imwe yakakwana.
3. Mitemo yekutamba mitambo inokubvumira kuchengetedza rutsoka rwako zvakananga paunotsika pamusoro payo, uye kana bend inotenderera.
4. Kumhanya dzimwe nguva kukurumidza kupfuura kufamba, asi mutambo wokupedzisira unowedzera rhythmic.
5. Paunenge uchimhanya netsoka, nhanho imwe neimwe inowanikwa, iyo inogona kutungamirira kukuvadza kwakanyanya. Kufamba kwakachengeteka.

Mitemo yemitambo inofamba

Kutaura zvazviri, kutamba mitambo ndiko kushandiswa kwezvikwiriso, zvakaitwa nenzira yakadai kuti mutambi wacho aigara achitarisana nenyika. Zvakakosha kuita maererano nemitemo inotevera:

1. Iro rutsoka runofanira kuve rwakanyatsogadziriswa kubva pakusangana kwekutanga kwekutanga nevhu nyika isati yasvika.
2. Nzira yekufamba inotongwa nevatongi vari kure. Kusanganisira mutongi mukuru vanofanira kunge vari vatanhatu kusvika kune vapfumbamwe.
3. Vatongi vane kodzero yekuzivisa nyevero kuvarwi vanoshandisa mavara matsvuku. Kune rumwe rutivi ndeyemhepo yakasvibiswa mutsara, uye kune imwe - zvikamu zviviri zvakabatanidzwa paakona ye 150 degrees.
4. Mutongi haayevero kanopfuura kamwe pamusoro pekuputsa kwemitemo yefambi.
5. Mushure mokunge mutongi wacho waputsika uye mufambi anogamuchira nyevero, mutongi anofanira kutumira kadhi tsvuku kune mutongi mukuru. Vatambi vanogona kunge vasina kukodzera kana vatongi vatatu vakasiyana-siyana vatsvuku vakatumirwa kumutongi mukuru.
6. Mutongi mukuru ane kodzero yekuregeredza mutambi wechikwata chokupedzisira, kana mamita zana ekupedzisira emutambo.
7. Kune vakadzi, kureba kunofanira kuva 3.5 km muchiteshi, 10 km munhandare uye 20 km mumugwagwa mukuru. Kune vanhu - 3,5 km muatna, 10, 20 km kumatambo uye 20, 50 km mumugwagwa mukuru.
8. Nechimwe nechimwe chitsva chetsoka, gumbo rekumusoro rinofanira kusangana nevhu kusvikira rutsoka rutsoka ruri kumaseri kushure harubvi pasi.
9. Mutsipa unotsigira haufaniri kukotama pamabvi.

Nzira yakarurama yemitambo kufamba

Kune mutambo kune rudzi urwu rwemutambo semafambiro ekufamba. Chinokosha ndechekufungidzira zvakakwana mutoro unodiwa mumuviri. Nhamba yepamhanyi inofanirwa inofanira kuva kubva pamakiromita matanhatu kusvika gumi paawa. Iyo nzira yekutamba mitambo ine mitemo yakadaro yakakosha:

1. Maoko anofanirwa kunge akadzikamisa pamakumbo pamakona emazinga asingasviki makumi mapfumbamwe. Vanobatsira mutambi kuti aende. Kana maoko akamira zvakanaka, izvi zvichaita kuti zvifambe kufamba kwemufambi.
2. Mutambi wekudzokera anofanira kuchengetwa kunyange. Zvisinei, mutumbi unofanirwa kuomeswa zvishoma mberi. Chirongwa chikuru chekubudirira mukufamba ndiko kuchengetedzwa kwechiyero chepakati pevhiriji.
3. Paunenge uchifamba pakutanga kune pasi unofanira kugunzva chitsitsinho, uye zvigunwe. Zvinokosha mukufamba nekufamba. Inofanira kuva yakashata uye kunyange mutsoka.
4. Iwe haugoni kukotamisa makumbo ako.
5. Zvakakosha kutama rhythmically uye kwete kukanganwa nezvekufema. Inhalation uye kupfuudzwa kunofanira kuva yakadzama uye kunyange yunifomu.
6. Kuti uite musimba mashoma emakumbo, unogona kutora bhegi nemutoro muduku uri shure kwako.

Zvipfeko zvemitambo kufamba

Kuti zvikwata zvinyatsounza hutano hwakanaka, zvinokosha kusarudza sneakers yakakodzera yemitambo kufamba :

1. Zvitoro zvinofanira kugara pamakumbo ako zvakanaka, asi usakohwa. Kana tsvina iri patsoka dzavo inotyisa, zvino sechikonzero, unogona kukuvara.
2. Chitsitsinho chinofanira kunge chakasimudzwa.
3. Ideal - shangu dzine ruvara rutsvuku.
4. Iyo yepamusoro yezvipfeko zvemitambo inofanira kuve yakagadzirwa nemhepo yekufema. Chigodo kana nylon mesh ndiyo inyanzvi yekugadzirisa.
5. Bhutsu dzinofanira kuchinjwa kamwe hafu yegore.

Kufamba kwakanaka mumuviri

Vasati vasarudza mutambo uyu, vazhinji vanofarira kuti kufamba kunobatsira sei. Nekubatsira kwayo unogona:

• normalize the pressure;
• lower cholesterol;
• kusimbisa bone system;
• kunatsiridza kugadzirwa kwe insulini;
• kuwedzera huwandu hwemasisipo mashoma;
• Uyai nomutumbi mumuviri;
• kudzivirira zvirwere zvepfungwa;
• kuderedza muviri.

Athletic walk - contraindications

Kunyange zvazvo kubatsirwa kwemitambo inofamba pachena, mutambo uyu unopesana. Usafamba mumitambo:

• panguva yakawanda inopera mukudzidzira;
• nekukuvara kwezvibatanidzwa zvepafudzi nemaoko;
• kana kushingaira kunosanganisira kutamba kwemitambo yemaviri;
• ine tsoka dzakadzika;
• panguva yeupfempa;
• mushure mekuvhiyiwa pamuviri wemimba;
• nomwoyo kusakatika;
• kana mambure eine hutachiwana uye inofambiswa nefivha;
• ane ania;
• muhupo hwekodonary insufficiency;
• panguva yekuderera kunoshandiswa mumutsana uye mapfundo.

Athletic walk - records

Pakazara mukuranga kwevatambi vanofamba mumitambo vakagadzira zvinyorwa zvitatu - zviviri zvenyika uye rimwe Olympic.

1. MunaAugust 2014, mutauro wechiFrench Joanne Dini MuZurich, akagadza nhoroondo yevanhu pakati pemakore matatu nemaminitsi 32 nemaminitsi 33.
2. Makore maviri izvi zvisati zvaitika, muLondon, rekodi yeOlympic yakagadzwa naSergei Kirdyapkin. Chibereko chake maawa matatu nemaminitsi makumi matatu nemaminitsi 59.
3. Nhoroondo yepasi yevakadzi yakave yakagadzwa muna 2007 nemukadzi wemitambo kubva kuSweden Monica Svensson. Nguva yake iri maawa mana nemaminitsi 59.

Kufamba - maOmpiki

Vatambi vemashamba kubva kuU.SR, Australia, China nePoland vakakwanisa kubudirira zvikuru mumutambo uyu. Iko huru yakawanda yemakadhi egolide yeOlympic kubva kuna Robert Korzhenevsky. Akazova akakunda mumakiromita makumi mashanu nemakumi maviri. Mazita anozivikanwa emakwikwi achifamba:

1. Hartwig Gauder (GDR).
2. Andrey Perlov (USSR).
3. Nathan Dix (Australia).
4. Robert Korzhenevsky (Poland).

Pakati pevakadzi kune mauto anotevera maOlympic:

1. Elena Nikolaeva (Russia).
2. Olga Kaniskina (Russia).
3. Elena Lashmanova (Russia).