siaurietiskas ejimas

Šiaurietiškas ėjimas

Šiaurietiškas ėjimas – tai ėjimas su lazdomis, kurio metu, einant taisyklinga technika, dirba iki 90% kūno raumenų, tad į darbą įsitraukia ne tik apatinės dalies raumenys, bet ir pilvo bei viršutinės dalies raumenys.

Šiuo ėjimu gali užsiimti visi žmonės, nes jis neturi jokios rizikos, o geriausias privalumas tas, kad šiaurietiškas ėjimas moko vaikščioti taisyklingai, nes daugelis žmonių nebemoka taip vaikščioti dėl sėslaus gyvenimo būdo, kuris pakeitė mūsų kūno mechaniką. Mes daug sėdime ir sėdime netaisyklingai, todėl atsiranda daug problemų su nugara, tad šiaurietiškas ėjimas gali padėti taisyti visas problemas.

Taip pat tai puikus būdas svorio kontrolei, tinka žmonėms su dideliu antsvoriu, nes einant su šiaurietiškomis lazdomis mažiau apkraunami kojų sąnariai, nugara, reguliuojamas tinkamas kvėpavimas ir taip didėja fizinė ištvermė. Vaikštant su lazdomis sudeginama 20 – 50 % daugiau kalorijų per valandą nei vaikštant be lazdų.

Tai puikus būdas pasigrožėti gamta, pakvėpuoti grynu oru, pabūti su savimi ir atsikratyti emocinės ir protinės įtampos.

Kaip eiti su šiaurietiškomis lazdomis

Yra ALFA technika, kuri nusako pagrindines ėjimo taisykles:

  1. A (attention) – Vertikali kūno padėtis. Dėmesys laikysenai. Viso ėjimo metu turime būti tiesūs.
  2. L (long arms) – Ilgos, ištiestos rankos, tai reiškia, kad kai einame rankos turi būti tiesios, o ne sulenktos per alkūnę, judesys atliekamas iš peties, nereikia lenkti ir tiesti rankų.
  3. F (Flat poles) – Šiaurietiško ėjimo lazdos turi būti pasvirusios, o ne stačios. Visų judesių metu lazdos išlieka pasvirusios.
  4. A (adapted steps) – Žingsnio dydis panašiai per lazdos atstumą, žingsnis žengiamas priešingai lazdos pusei.

Ši ALFA technika sudaryti iš 7 pratimų etapų:

  1. Tinkamas lazdų aukštis, kurį galite nusistatyti savo ūgį padauginus iš 0,66.
  2. Ištiesę pirštus lazdas mojuokite pirmyn ir atgal, rankos turi judėti ritmiškai.
  3. Mojuokite lazdas abi kartu vienu metu, tai padės išmokti išlaikyti lazdas horizontaliai.
  4. Kūno padėtis: įtraukite pilvą, ištieskite liemenį, taip ėjimo metu stuburas bus apsaugotas ir judės taisyklingai.
  5. Pečiai turi judėti priešinga kryptimi negu kojos.
  6. Eiti turite nuo kulno, įtempkite ir pajauskite kojų raumenis, taip stabilizuodami savo kelius.
  7. Pakartoti visus 6 etapus, nes svarbiausia yra tikslingai suderinti žingsnius ir rankų mostus vienu metu.

Vaikščioti su lazdomis galite ir kiekvieną dieną, taip stiprindami ne tik savo kūną, bet ir protą, nes sportas gryname ore suteikia daug naudos jums.

Migle Zakarkaite

Miglė Zakarkaitė

Fizinio aktyvumo patarimai, pratimų atlikimas bei konsultacija sporto klausimais.

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Įrašo “Šiaurietiškas ėjimas” komenatarų: 271

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