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5 haʻuki e hoʻomaʻamaʻa i ka hoʻoilo
I ka hoʻoilo, e hele i ka ski-cross-country!
Hoʻomaʻamaʻa ʻia mai ka wā Kahiko mai i nā ʻāina Scandinavian, ka keʻa kai ʻāina ʻo ia kekahi o nā haʻuki hae o ka hoʻoilo. I kēia manawa ua kūleʻa nui loa ia ma ka ʻĀkau a me ka Hikina ʻEulopa, Kanada, Lūkia a me ʻĀkelika. ʻO ka ski ski, ʻaʻole e huikau me ka heʻe ʻana i ka ski, e hoʻomaʻamaʻa ʻia me nā pono kūpono (nā ski loloa a ʻiki hoʻi, nā kāmaʻa kiʻekiʻe me nā ʻōnaehana paʻa, nā kia, a me nā mea ʻē aʻe) ma nā ʻāina hau a pali paha. ʻO kēia haʻuki, nona ka hana a me nā pono e like me ka hiking, hoʻomanawanui loa ia no ka mea hoʻohana ia i nā mākala āpau o ke kino: biceps, forearm Muscle, pectorals, ʻōpū, gluteal Muscle, quadriceps, adductors, calves…
Aia he ʻenehana ʻokoʻa ʻelua no ka hoʻomaʻamaʻa ʻana i ka ski-cross-country: ke kiʻina hana ” kāhiko ", Ua kapa ʻia kekahi" ʻanuʻu ʻē aʻe "ʻenehana, ʻoi aku ka kūpono no nā mea hoʻomaka no ka mea like ia me ka hele wāwae. Kūlike nā skis a holomua ka skier cross-country me ke kōkua o nā kia, ke hilinaʻi ʻē aʻe ma kekahi wāwae a laila ma kekahi. ʻO ka ʻaoʻao ʻē aʻe, ke kiʻina hana ” kāʻei », A i ʻole« pas de skater », i ʻike ʻia no ka manawa mua ma 1985, kahi hana e koi ai i ka mana a me ke kaulike maikaʻi. Lele ka skier-country skier no ka manawa lōʻihi ma kekahi wāwae a laila ma kekahi ʻaoʻao a ʻaoʻao nā thrust, ma ke ʻano o ka skating a i ʻole ka rollerblading. Hoʻomaʻamaʻa ʻia ia ma nā pali i kāhiko ʻia a hoʻonui ʻia i nā poʻe ʻike.
ʻO nā pono olakino o ka ski ski cross-country
Maikaʻi ka skiing cross-country no ke olakino, ʻo ia kekahi o nā haʻuki aerobic ʻoi loa, ma mua o ka holo ʻana, ke kaʻa kaʻa a me ka ʻauʻau ʻana. ʻAe ia, i waena o nā mea ʻē aʻe, e hoʻomaikaʻi nui i nā hanu a me nā hana cardiovascular, a me ke kūlana o ke kino (loaʻa i ke ahonui, hoʻoikaika i nā mākala a me nā ʻōnaehana pale, ka hoʻomaʻemaʻe ʻana o ka silhouette ... e hana mālie i nā hono, he haʻuki traumatic liʻiliʻi ia. Wahi a ka National Association of Mountain Doctor1, ka poʻe e hoʻomaʻamaʻa nei i ka skiing cross-country ma kahi o 1% wale nō o nā ʻeha i nā haʻuki hau, ʻoiai ʻo nā mea holoholo alpine e hōʻike ana he 76% o nā ʻeha a me nā mea hau hau 20%.
Ma ka ʻaoʻao ʻē aʻe, ʻo ka skiing cross-country kahi ally o ke koho ʻana no ka hakakā maikaʻi me ka osteoporosis, kahi maʻi i hōʻike ʻia e ka hoʻemi ʻana o ka iwi iwi a me ka hōʻino ʻana o ka hoʻolālā kūloko o nā iwi. Hoʻonohonoho nui kēia hana i ka ʻōnaehana iwi a no laila hāʻawi i ka hoʻohui a me ka hoʻoikaika ʻana o nā iwi. Manaʻo ʻia ka ski Ski-Country i haʻuki e mālama ai2 : Hoʻoneʻe ʻia nā mākala a me nā iwi o nā lālā lalo e hakakā i ka ikaika o ka umekaumaha a kākoʻo i ke kaumaha o ke kino. Kūpono nā haʻuki hoʻouka no ka hoʻoikaika ʻana i nā mākala o nā lālā lalo a me ka hoʻoikaika ʻana i nā iwi o nā wāwae a me ka iwi kuamoʻo. Paipai ʻia e hoʻomaʻamaʻa i nā hana hoʻoikaika kino 3 a 5 mau manawa i ka pule no 30 mau minuke.
Kōkua ka Ski Cross-Country i ka mālama i kahi kaupaona olakino, lilo i nā paona keu a hoʻomaʻemaʻe i ka silhouette. I ka hoʻohui ʻana i ka hana o ke anuanu me nā neʻe hoʻomau o nā lima a me nā wāwae, he haʻuki maikaʻi loa ke "hoʻā momona". ʻO ka hola o ka ski ski-cross ma ka awelika ke kumu kūʻai o ka ʻoihana ma waena o 550 a me 1 kcal! ʻO ka mea hope loa, kōkua kēia aʻo i ke kaua kūʻē i ka hoʻoluhi a me ka hopohopo a hoʻomaikaʻi i ke olakino holoʻokoʻa. E like me nā haʻuki āpau, hoʻonāukiuki ka ski ski cross-country i ka hūnā ʻana o nā ʻoniʻoni "leʻaleʻa" e like me dopamine, serotonin a me endorphins.3, neurotransmitters i hana ʻia e ka hypothalamus a me ka pituitary gland. Ma ka hana ʻana i ka ʻōnaehana ʻōnaehana waena, hoʻomaikaʻi kēia mau hormones i ka naʻau a hoʻolilo iā ʻoe i euphoric liʻiliʻi. No laila he ala maikaʻi loa ka skiing cross-country e leʻaleʻa ai, e hoʻi hou ai i ka morale a me ka hoʻoulu hou ʻana i kāu mau pākeke ke ʻoliʻoli nei i nā hiʻohiʻona uhi uhi ʻia o ka hau.
Maikaʻi eʻike : ʻo ka ski ski cross-country kahi haʻuki paʻa loa e koi ai i nā hoʻoikaika paʻakikī no nā mau minuke he ʻumi, a i mau hola paha. Paipai mākou i nā mea hoʻomaka a i ʻole nā mea āpau e hoʻomaʻamaʻa ʻole i ka hana kino e aʻo i nā ʻōnaehana maʻamau a me nā ʻenehana mai kahi ʻoihana loea a e hoʻomaka mālie e hōʻalo i nā pilikia ʻeha. |
kumu
Nā Kumuwaiwai: Nā Kumuwaiwai: National Association of Mountain Doctors. Loaʻa ma: http://www.mdem.org/ (kiʻi ʻia i Kēkēmapa 2014). ʻO Osteoporosis ʻo Kanada. ʻO ka hoʻoikaika kino no nā iwi olakino [online]. Loaʻa ma: http://www.osteoporosecanada.ca/wp-content/uploads/OC_Exercise_For_Healthy_Bones_FR.pdf (kiʻi ʻia i Kekemapa 2014). Ke Keʻena ʻImi No Ka Pono, Ka Lapaʻau a me nā Sport a me ke olakino (IRBMS). E helu i kāu mau kalame i puhi ʻia i ke komo ʻana i nā hana hoʻoikaika kino [online]. Loaʻa ma: http://www.irbms.com/ (kiʻi ʻia i Kekemapa 2014).