Ho itokisetsa ho nka sebaka se marathong ho tšoana le ba matha, baeti ba leholimo le ba Nordic Walkers . Tsela, lisebelisoa tsa lisebelisoa, lik'hilomithara tse telele tsa nako e telele , ho tsamaea, mosebetsi o potlakileng / nako e telele, lijo le mefuta e mengata ke likarolo tsa bohlokoa tsa moralo le litokisetso.
Nordic Walking Marathons
Ho ka ba phephetso ho fumana marathon e seng feela ea tsamaeang-le-moeeng empa hape e lumella lipalo tsa ho tsamaea .
Ntho e 'ngoe e ntseng e tsoela pele ke Marathon ea Portland o Oregon e na le sehlopha sa Nordic Walking le moeli oa nako o tsamaeang hantle. Re Tsamaea! Marathon, Half & 50K ho Minnesota le eona e na le sehlopha sa Nordic Walking. Haeba o khetha ketsahalo e fapaneng ea ho tsamaea, hlahloba melao le mookameli oa morabe ho etsa bonnete ba hore lipalo tse tsamaeang lia lumelloa.
Basics Basing Walking
Ho tloha marathong ea botho ho kenya letsoho le ho koetlisa basebeletsi ba nordic, ke ithutile mokhoa o atlehang oa ho ruta oa Nordic Walking o itšetlehile ka thepa e sebelisoang ke batho ba sebelisang botsoalle, moruo le e ka tšeptjoang. Mantsoe a latelang ke kenyelletso e potlakileng ho Tlhahiso ea USA Nordic Walking.
Hopola lits'ebeletso tsa motheo - tsitsang, menoana e hlephileng le e phutholohileng, lipalo li phunyeletse hanyane 'me u se ke ua lema lipalo ka pel'a leoto la maoto! Ntoa e 'ngoe le e' ngoe ea serethe e fumana sethala sa pole. Lipela tsa pole tse letšehali li lumellana le leoto le letona.
Tsela ea 1 ea ho tsamaea ka Nordic
E chesa lik'hilojule tse ka bang 20 ho feta ho tsamaea kamehla .
Batho ba bangata ba Maamerika ba khetha ho tsamaea ka tsela e tloaelehileng ha ba le Maemong a 1 ba tsamaea ka lipalo ba ntse ba tšehetsoa habonolo ha ba ntse ba itsoela molemo ka ho sebelisa lipalo tse nepahetseng. Lipalo tsa bolelele tse nepahetseng li re thusa hore re tsamaee ka tsela e itekanetseng - ho tsamaea hantle ho tsamaea hantle ke ntho e ntle.
Mokhoa ona o ntlafetseng oa ho tsamaea ha o kopantsoe le ketso e ikhethang ea mofuta oa 4-Wheel-Drive ea ho tsamaea le lipalo o fokotsa khatello ea kelello ho fokotseha, mangole, letheka le morao. Ho tsamaea ka Nordic ho na le ts'ebetso e tlase empa leha ho le joalo ho fana ka mosebetsi o atlehileng haholo - o chesa lik'hilojule tse ngata le ho sebetsa lihlopha tse ngata tsa mesifa ho feta ho tsamaea kamehla.
* Litekanyetso tse telele tsa lipalo li beha setsoe ka likhato tse 90 ha u kenngoa le ho ema e telele.
Tsela ea 2 ea ho tsamaea ka Nordic
E chesa ho feta lik'hilojule tse 30 ho feta ho tsamaea kamehla. Lekala la 2 le kenyeletsa ho atolosa letsoho ka ho feletseng le ho fokotseha hanyane (lipalo li khutlisitsoe morao). Ho tšoana le ho leka ho sisinya letsoho kapa matšoafo ha ba fofa holim'a sekhahla: ba fihle pele, tšoara sebenche le ho khutlisa. Ho atolosoa ha letsoho la Level 2 ka boikokobetso ho eketsa nako ea hao ea ho tsamaea le nako e telele.
* Ha ho na ho sotha Moemong oa 2 mme ha ho na khatello e eketsehileng ho morao ha e etsoa ka mokhoa o nepahetseng le ka lipalo tse nepahetseng. Lipalo tse khutšoanyane li tla eketsa khatello e sa batleheng ho khutlela morao.
Leeto la 3 la Nordic Walking
E chesa lik'hilojule tse fetang 40 ho feta ho tsamaea kamehla. Tsela ea 3 e kenyelletsa ho pharalla ka ho feletseng ha letsoho la Level 2 hammoho le matla a mangata ka serethe sa letsoho ka har'a marang-rang a Nordic Walking - ho tloha polasing ea pole ho ea fihla.
Hopola ho boloka menoana ea hao e itšetlehile 'me e phutholohile - ha ho na lesela le tšoeu la palo le HA ho na le thibelo ea lefu.
Tsela ea 3 e hloka tšebeliso ea lipalo tsa nnete tsa ho tsamaea ka Nordic tse nang le liphahlo tsa mofuta oa li-glove tse se nang matsoho . Lipalo tse nang le liaparo tsa khale tsa khale kapa li-straps ha lia phutholoha ebile lia sebetsa. Skiers e tseba sephiri sa mekhabiso ena e mecha ea ho makatsa 'me batho bohle ba lifofane tsa Liolimpiki ba sebelisa leqhoa la mofuta oa li-glove bakeng sa lebelo le eketsehileng, matšeliso le filosofi e ntle e hlakileng.
Ntho e kholo ka ho tsamaea ka Nordic ke hore ho sa tsotellehe hore na ke boemo bofe boo re bo koetlisang, re HLOKA ho rua molemo ka ho iketsetsa methapo ea rona ka tsela e phethahetseng hafeela re sebelisa lipalo tse telele tse telele le mokhoa o motle ebe re li boloka.
Lipalo tsa Nordic Ho Tsamaea Marathon
Thepa ea Nordic Walking e bolokehileng, e ka tšeptjoang le e lekaneng hantle e bohlokoa ho Nordic Walkers. Seo se boletse, melemo ea Nordic Walking e finyelitsoe ka thōko ke batho ba tsamaeang ka lithupa tse peli, e sebetsang ka maoto a macha le esita le melamu e 'meli - ho se na letho! Molemo oa Nordic Walking o ka finyelloa habonolo ka mochine leha e le ofe kapa pole .
Litlhahiso tsa ka tsa ho latela hase tsa ka feela, empa li boetse li tšehetsoa ke litsebi tsa Scandinavia - Ntlo-kholo ea Nordic ea Lefatše - ho e-na le ka moetsi leha e le ofe.
Litlhahiso tsa Rubber:
Lipolesa tse nang le polasetiki e tšesaane "maeto a maeto" ha li tsamaiso ea sebele ea ho tsamaea ka mahlakoreng 'me litlhahiso ha li etselitsoe ho tsamaea. Ho na le mefuta e 'meli ea lisebelisoa tsa rubber' marakeng - lisebelisuoa tse ka tlase tsa profile le li-tips tse kang boot. Litlhahiso tse fokolang tsa boemo bo botle li tlamehile ka letsatsi la marathon. Li ntse li le bobebe 'me ha li ame ho swing boima ba' mele. Litlhahiso tse bōpehileng tsa boot li qetella nako e teletsana, li boima ebile ka bomalimabe li ama boima ba palo ea lipalo.
Lipelo tsa ho Tsamaea tsa Nordic
'Nete ea lipalo tsa Nordic Walking e bonolo ebile e tšehelitsoe ke batho ba likete ba kileng ba kenya letsoho Lipetleleng tsa Ka tsa ho Tsamaea ba Nordic - batho ba khethileng lipalo tse lekaneng tsa lipalo tsa lipalo le lipalo tse nang le liphahlo tse nang le mebala-bala e nang le menoana ka lipalo tse nang le liphahlo kapa ha ho na lipepa.
E fetoletsoeng kapa e le Single Piece Poles
Ha ke e-s'o bone naha ea sefapano kapa skier ea marang-rang e sebelisa lipalo tse feto-fetohang peisong - li boima haholo, li na le boima bo boima ba 'mele, li etsa molumo oa li-joints' me li na le likarolo tsa polasetiki ka mokhoa oa ho lokisa ' ho qetela. Lipalo tse tsitsitseng ha li sebelise motsoalle 'me nke ke ka rekisa lipalo tse fetoletsoeng ho batho ba baholo!
Bakeng sa batsamaisi ba lifofane le baeti ba feteletseng ke rekisa pole e theko e boima haholo ho websaeteng ea ka, empa ha ba sa tsamaeang ka lipalangoang kapa baeti ba feteletseng ba ba laela ka phoso ke ba bolella ka botšepehi hore lipalo tse le 'ngoe ho ½ theko li sireletsehile ebile lia tšepahala. SWIX le Leki ba etsa lipalo tse ntlafatsang ka ho fetisisa, empa ha ke li khothaletse bakeng sa batho ba baholo, bakeng sa tšebeliso ea letsatsi le letsatsi kapa marathon. Batla lipalo tse lekanang tsa moetsi 'me u netefatse hore u tšoaneleha hantle.
Aluminium khahlanong le carbon
Na u ka lumela hore lihlahisoa tsa Carbon Poles li ferekanya haholo, boima ba 'mele bo ntlafatsang le melemo e meng. Ntho ea bohlokoa ke hore ha ho etsoa tlhahlobo e foufetseng ho ke ke ha khoneha ho bolela phapang pakeng tsa litekanyetso tse lekaneng tsa aluminium le sekontiri se le seng sa carbon. Leha ho le joalo, ho na le phapang e khōlō e bonahalang pakeng tsa lipalo tse 1 le lipalo tse feto-fetohang - liphetoho li boima ho feta, lerata, li-clunky, ka linako tse ling lia oa ka tšohanyetso 'me li na le boima ba' mele. Bo-racers ba lits'ebeletso tsa leholimo ba hloka lipalo tsa carbon le ho lefa lihora tse ka bang 350 ka bobeli ho National Junior National. Bakeng sa ho tsamaea ka Nordic bothata bo boima hase ntho e kholo. Khampani e tummeng e tla u fa khetho pakeng tsa aluminium le lipalo tsa carbon, empa e ke ke ea u fa mofuta o mongata oa li-hype feela ho u rekisa lipallo tsa carbon tse theko e boima haholo.
Haeba khampani e sa fane ka dikgetho e be hlokolosi. Bakeng sa ho tsamaea ka tloaelo ho Nordic Walking lipalo tsa boleng bo phahameng ba aluminium ke boleng bo hlollang.
Boeta-limo ba ho Tsamaea ba Nordic
Lieta tsa ka tseo ke li ratang ka ho koetlisa le ho tsamaea ka Nordic ke New Balance Trail Running Shoe. Lieta tse theko e tlaase haholo li atisa ho tsamaisa maoto a ka ka ho fetisisa-ha u nahane hore $ 100 + ke tsona lieta tse ntle ka ho fetisisa bakeng sa hau. Fumana mohlala o lumellanang le maoto a hau! Apara lieta tse phutholohileng le hore u tšepile ho ea hōle.
Ha ke bue ka ho apara lipapali ka marang-rang marathonong a hau a mararo a marang-rang a marang-rang. Lebaleng la marathon la ho qetela la lik'hilomithara tse 26 tseo ke li mathang ke ne ke apara lieta tsa ka tsa koetliso, ke nka pele ka kakaretso 'me ke qhetsoe tlaleho. Ke ikhethetse ho fumana tšehetso le matšeliso 'me khetho ea ka e thibelitse kotsi le ho fokotseha khatello ea kelello ho lintlheng, mangole, letheka le morao - ho ameha kahobane maqeba a koetliso ea ka e ne e le hoo e ka bang karolo ea 50 lekholong ea seo hangata se khothalletsoang.
Etsa bonnete ba hore u sebelisa lieta tse phutholohileng tse senyehileng-u se ke ua leka marathone ho seo u sa se hlahlobang le ho se tšepisa. Hape, haeba o na le lik'hilomithara tse makholo lieta tsa hau tseo u li ratang, e ka 'na eaba e ka ba nako ea ho nka bobeli ba morao-rao. Hape ke maikutlo a matle ho lieta lieta le ho lula u e-na le morao.
Li-Glove Tsa ho Tsamaea Tsa Nordic
Lipallo tsa ho Tsamaea Tsa 'Mele Tsa Nordic li na le lihlopha tse ntle tse hloekileng tse kang glafo ea menoana. Ha o hloke kapa o batla li-gloves tse khethehileng haeba u sebelisa lipalo tsa sebele tsa ho tsamaea ka mehla. Ka likhoeli tse bolileng, likhahla li fetola ho etsa sebaka se eketsehileng bakeng sa mittens kapa li-gloves le hobane li-glove tsa Nordic ho tsamaea li se na meno, e ke ke ea e-ba khetho e nepahetseng ho feta.
Marathon ea Nordic Walking Marathon ea Thupelo
Long Slow Distance (LSD): Motheo oa lipapali tsohle tsa mamello ke LSD - nako e telele haholo. Haeba u lebisa tlhokomelo marathon, etsa bonnete ba hore u theha lik'hilomithara tsa hao butle-butle 'me u be le bonnete ba hore u ka lahlela matsatsi a phomolo a fokolang haholo le beke ea bocha hang ka nakoana.
Ka kopo hlokomela hore ho na le hanyenyane eo u ka e etsang beke kapa tse peli pele ho "ho phalla" bakeng sa marathon.
Motheo o hloka ho ba libeke tse hlophisitsoeng hantle ka nako e tlang. Ka tlaase ho 'mapa oa litsela tse bonolo oa libeke tse 10 oa ho haha sebaka sa hau sa maoto, ntle le ho u qhaqha:
Mon - 3-4 lik'hilomithara
Lithako - 3-4 lik'hilomithara
Lula - 3-4 lik'hilomithara
Ka hora - 3-4 lik'hilomithara
Labohlano - 1-2 lik'hilomithara
Lilemong tse hlano tse 5-6
Letsatsi - baesekele, tsamaea, matha
Mon - 5-6 lik'hilomithara tse
Li-5 - lik'hilomithara tse 5-6
Lula - 3-4 lik'hilomithara
Ka hora - 5-6 lik'hilomithara tse
Thaba - li 2 lik'hilomithara
Lula - 7-8 lik'hilomithara
Letsatsi - baesekele, tsamaea, matha
Mon - 3-4 lik'hilomithara
Lithako - 3-4 lik'hilomithara
Lula - 5-6 lik'hilomithara tse
Ka hora - 3-4 lik'hilomithara
Labohlano - 1-2 lik'hilomithara
Lilemong tse hlano tse 5-6
Letsatsi - baesekele, tsamaea, matha
Mon - 5-6 lik'hilomithara tse
Li-5 - lik'hilomithara tse 5-6
Lula - 3-4 lik'hilomithara
Ka hora - 5-6 lik'hilomithara tse
Thaba - li 2 lik'hilomithara
Lula - 7-8 lik'hilomithara
Letsatsi - baesekele, tsamaea, matha
Mon - 5-6 lik'hilomithara tse
Li-5 - lik'hilomithara tse 5-6
Lula - 5-6 lik'hilomithara tse
Ka hora - 3-4 lik'hilomithara
Thaba - 5-6 lik'hilomithara
Lilemong tse hlano tse 5-6
Letsatsi - baesekele, tsamaea, matha
Mon - 5-6 lik'hilomithara tse
Li-5 - lik'hilomithara tse 5-6
Lula - 5-6 lik'hilomithara tse
Ka hora - 9-10 lik'hilomithara tse
Labohlano - lik'hilomithara tse 5-6
Lilemong tse hlano tse 5-6
Letsatsi - baesekele, tsamaea, matha
Mon - 5-6 lik'hilomithara tse
Li-5 - lik'hilomithara tse 5-6
Lula - 5-6 lik'hilomithara tse
Ka hora - 10-15 lik'hilomithara tse
Thaba - 3-4 lik'hilomithara
Lilemong tse hlano tse 5-6
Letsatsi - baesekele, tsamaea, matha
Mon - 5-6 lik'hilomithara tse
Li-5 - lik'hilomithara tse 5-6
Lula - 3-4 lik'hilomithara
Ka hora - 5-6 lik'hilomithara tse
Thaba - li 2 lik'hilomithara
Lula - 7-8 lik'hilomithara
Letsatsi - ho fofa, likoloi, ho sesa
Mon - 5-6 lik'hilomithara tse
Li-5 - lik'hilomithara tse 5-6
Lula - 5-6 lik'hilomithara tse
Ka hora - 3-4 lik'hilomithara
Thaba - 5-6 lik'hilomithara
Lilemong tse hlano tse 5-6
Letsatsi - ho fofa, likoloi, ho sesa
Mon - 3-4 lik'hilomithara
Lithako - 3-4 lik'hilomithara
Lula - 3-4 lik'hilomithara
Ka hora - 3-4 lik'hilomithara
Thaba - li 2 lik'hilomithara
Sat - Marathon
Tlhokomeliso ho Wendy Bumgardner: Pete Edwards o entse kemiso ena hobane Nordic Walking e sebetsa haholo ho feta ho tsamaea kamehla. Bakeng sa ho tsamaea kamehla, ke khothaletsa koetliso e feletseng ea libeke tse 19 ho e-na le koetliso ena ea beke e 10, ho sebetsa ho fihlela matsatsi a malelele a 18-22. Bona kemiso ea ka:
19 Beke ea Marathon ea Kemiso ea Koetliso
Pacing
Ho itšetlehile ka hore na u tebile hakae ka ho lokisetsa Marathon ea Nordic Walking, u ka 'na ua batla ho nahana ka ho eketsa mananeo a "pacing" mananeong a hau a ho ikoetlisa. Mohlabani ka mohlala a ka 'na a batla ho otla lebelo la metsotso e 7 nakong ea marathon ea hae, empa literene li phomola ka metsotso e robeli ho isa ho e' ngoe.
Ho kgothaletswa hore o etse maeto a boima kapa o potolohileng ho sebetsa ho "pacing" ho etsa bonnete ba boiteko bo hlokehang le ho kopanngoa ho hlokahalang ho boloka hore sepheo sa metsotso e 7 se ntse se matha. Litlhophiso tsena tse tsamaeang ka maoto ha lia sisinyeha kapa All-Out, e le kapele feela ho feta tsela e tloaelehileng ea ho tsamaea ka Nordic. Tšoaea ka lik'hilomithara tse 3 ho isa ho tse 4 kapa ka makhetlo a 3-4 ho potoloha lebenyane ka lebelo le potlakileng ka nakoana e phomolo pakeng tsa lona.
Haeba u tsamaea ka Nordic ka karolelano ea lik'hilomithara tsa metsotso e 10 u ka 'na ua batla ho thunya lik'hilomithara tse 9 nakong ea nako ea hau ea ho tsamaea.
Likamano / Lebelo la Mosebetsi
Likamano le mosebetsi oa lebelo ke tsela e ntle ea ho thusa ho qalisa metabolism.
Ka kopo hlokomela hore lebelo le leholo haholo HA HO ntho e ntle. Sepheo ke ho etsa hore 'mele o tloaele ho potlakisa le ho ntlafatsa ts'ebetso e tsamaeang le eona. Haeba o ntlafatsa ts'ebeliso ea hau ka lebelo le potlakileng mokhoa oa hau le mokhoa oa hau o tla sebetsa ka tsela e atlehileng ka tsela e tloaelehileng ea ho tsamaea ha Nordic.
Ka linako tse ling ho buelloa ho fihlela qetellong ea ho ikoetlisa ho hula ka lebelo le lebelo la li-yard tse 100 kapa ho joalo ebe o khutlela morao ka lebelo la hau le tloaelehileng. Esita le ho phallela ka khato e ntle ea ho etsa lipatlisiso ka nako ea 50-100 ke mosebetsi o atlehang ka ho fetisisa. Bokhoni ba hau ba ho boloka foromo e phethahetseng nakong ena ea nako ea majoe a 50-100 e tla lefa nakong ea marathone.
Itokiselitse ho Qala?
Joalo ka lenaneo leha e le lefe la ho ikoetlisa etsa bonnete ba hore o tla buisana le ngaka pele.
Mahlohonolo! Ke tšepa hore lintlha tsena li u thusa ho theha rekoto ea hau ho latela Nordic Walking 5K kapa Full Marathon. Lula u phutholohile 'me u FUNE ho Tsamaea ka Nordic!
Pete Edwards e bile setsi sa American Nordic Walking System ho fana ka litaelo bakeng sa lilemo tsohle le maemong a ho ikoetlisa ho kenyeletsa le batho ba nang le mathata a tekano. Websaete ea hae, Skiwalking.com, e na le lipalo tsa Nordic Walking le livideo tsa litaelo.