Npaj mus rau qhov kev ncua deb ntawm ib txoj kev lag luam yog zoo li cov neeg khiav dej num, cov neeg caij skiers thiab Nordic Walkers . Cov txheej txheem, cov khoom siv ua ntej, mais kev nrug ntev ntev , kev sib tw, kev ua hauj lwm / cov sij hawm, kev noj haus thiab dej haus yog txhua qhov tseem ceeb ntawm txoj kev npaj thiab kev npaj.
Nordic Taug kev Marathons
Nws yog ib qho kev sib tw kom nrhiav tau ib lub rooj sib txoos uas tsis yog kev taug ko taw xwb tab sis kuj tseem muaj cai nkag mus rau txoj kab .
Ib kauj ruam ntxiv yog Portland Marathon nyob rau hauv Oregon muaj lub Nordic Taug kev qeb thiab tus neeg taug kev hauv lub sijhawm. Peb Mus Kev! Marathon, Half & 50K hauv Minnesota kuj muaj cov Nordic Taug kev qeb. Yog tias koj xaiv lwm txoj kev taug kev sib ntsib, sib tham nrog cov kev cai thiab tus thawj coj ntawm haiv neeg kom paub tseeb tias kev mus ko taw raug tso cai.
Nordic taug kev hauv paus
Los ntawm tus kheej marathon kev koom tes thiab kev coaching nordic walkers, Kuv tau tsim Nordic taug kev qhia ntawv raws li neeg siv khoom zoo, pheej yig thiab khoom siv tau. Cov nram qab no yog ib qho yooj yim intro rau lub teb chaws USA Nordic Taug Kev Txheej Txheem.
Nco qab txog cov ntsiab lus - lub puab tsaig, cov ntiv tes xoob thiab xoob, tshauv me ntsis angled rov qab thiab TSIS TXHOB cog cov ncej hauv taub hau ntawm ko taw! Txhua pob luj tau txais ib qho nroj tsuag. Sab laug ntawm cov nroj tsuag hauv cov cim nrog tus ko taw txoj kev.
Qib 1 Nordic Taug Kev
Burns txog 20 calorie ntau dua li taug kev mus .
Feem ntau cov neeg Asmeskas nyiam Nordic Taug kev hauv Qib 1 casually taug kev nrog cov ncej me ntsis angled backed thaum lawv tau txais txiaj ntsim los ntawm kev siv qhov tseeb ntev ncej. Yog qhov ntev ntawm txoj kab pab kom peb mus nrog taug kev ncaj nraim rov qab - zoo dua mus rau lub cev yog qhov zoo tshaj plaws ntawm biomechanically.
Qhov no zoo dua qub kev xav mus kev thaum mus nrog cov cim 4-Log-Drive yam ntawm kev taug kev nrog ncej radically thiaj li muaj kev ntxhov siab rau lub shins, hauv caug, lub duav thiab rov qab. Nordic Taug kev muaj kev cuam tshuam tsawg tshaj plaws thiab tseem muaj kev ua haujlwm zoo heev - hlawv ntau calorie ntau ntau thiab ua haujlwm ntau pawg ntau dua li niaj zaus taug kev.
* Ncaj ntev lub kaum tso rau lub luj tshib ntawm 90 degrees thaum koj muaj strapped rau hauv thiab sawv siab.
Theem 2 Kev Tuaj Nres Tsheb Nordic
Burns txog li 30 calorie ntau dua li taug kev mus. Qib 2 muaj kev sib ntxiv ntawm caj npab rau pem suab thiab qis me ntsis (ncej qis me ntsis rov qab). Zoo ib yam li ncav tes tuav tes los yog hurdlers thaum lawv ya ib qho ntxhov siab: ncav tes, tuav lub qhov rooj thiab tuav rov qab. Qhov sab caj npab ntawm qib 2 yuav ua rau koj cov tempo taug thiab ntev ntev.
* Tsis muaj kev sib tw nyob rau Qib 2 thiab tsis muaj kev ntxhov siab ntxiv rau sab nraum qab thaum ua tiav thiab muaj txoj hlua khi haum. Cov tub rog uas luv heev yuav ntxiv cov kev nyuab siab rau qis qis dua.
Qib 3 Cov Kev Taug Kev Nordic
Burns txog li 40 calorie ntau dua li kev mus taug kev. Qib 3 muaj tag nrho ntawm sab caj npab ntawm Qib 2 ntxiv rau quab yuam los ntawm pob taws ntawm tes rau hauv Nordic Taug Straps - los ntawm ncej cog rau hauv siab.
Nco ntsoov kom koj cov ntiv tes xoob thiab so - tsis muaj ruckling dawb ntawm tus ncej thiab TSIS tsis tuag.
Theem 3 xav kom siv cov Nordic Taug kev tiag tiag nrog cov nplaum fingerless cov hlua khi . Txhuam nrog cov hlua khi qub los yog tsis muaj hlua khuam tsis zoo thiab zoo. Skiers paub qhov pub leejtwg ntawm cov tshiab straps straps thiab tag nrho cov Olympic skiers siv no fingerless hnab looj hom pluaj rau ntxiv ceev, kev nplij siab thiab dawb xwb zoo physics.
Dab tsi yog qhov zoo tshaj plaws txog Nordic Taug kev yog tias tsis muaj dab tsi theem peb qhia, peb txhua tus yuav tau txais txiaj ntsig ntawm peb lub nraub qaum thiaj li zoo meej (biomechanically tseeb) tsuav peb siv cov kev zoo meej qhov ntev thiab cov txheej txheem zoo thiab khaws lub puab tsaig.
Tawm rau Nordic Taug kev Marathon
Nordic Cov cuab yeej taug kev uas muaj kev nyab xeeb, kom ntseeg tau thiab muaj qhov tsim nyog yog qhov tseem ceeb rau Nordic Walkers. Uas tau hais tias, cov txiaj ntsim ntawm Nordic Taug kev tau ib feem tau los ntawm cov neeg taug kev nrog ob tus pas , ob lub puab tsaig thiab ob qho tib si xyoob ntoo - tsis muaj kidding! Kev ua siab zoo ntawm Nordic Taug kev muaj peev xwm ua tau tiav nrog yuav luag txhua yam khoom siv los yog ncej .
Kuv lub tswv yim ua raws li no tsis yog kuv tus kheej, tab sis kuj tau txhawb los ntawm cov tub txawg hauv Scandinavia - lub Nordic Capital ntawm lub ntiaj teb - tsis yog los ntawm txhua lub chaw tsim khoom.
Lub Tswv Yim Roj Hmab:
Cov tub rog uas tuaj yeem nrog nyias yas "kev ncig teb chaws" tsis yog nyob ntawm Nordic Cov Ncauj Taug kev thiab cov tswv yim tsis tsim rau taug kev. Muaj ob hom roj hmab ntawv tawm ntawm kev ua lag luam - qhov qis profile ncig lub tswv yim thiab cov nqaij nyug khawm beefier. Cov lus qhia qis tsis tshua zoo yuav tsum yog hnub tim rau lub sijhawm marathon. Lawv sib zog thiab lawv tsis tuaj yeem cuam tshuam qeeb qeeb. Cov khau raj zoo li lub tswv yim ntev me ntsis, hnyav dua thiab hmoov tsis ua rau lub viav voos ntawm tus ncej.
Nordic Taug Kev Tug
Qhov tseeb txog Nordic Tig Ncej yog qhov yooj yim thiab kev txhawb nqa los ntawm ntau txhiab tus neeg uas tau tuaj koom nrog kuv cov Nordic Walking Clinics - cov menyuam yaus uas tau xaiv ib lub tsho ib qho rau saum tus ncej thiab cov kab nrog cov nplaum fingerless cov kauj hlaub ntawm cov hlua nrog cov voj kab lossis tsis muaj hlua txhua.
Adjustable los yog Ib Ntim Ib Feem Ncig
Kuv yeej tsis tau pom ib lub teb chaws los yog kev tu siab ua kom siv tau rau hauv kev sib tw - lawv hnyav dua, lawv muaj lub voj qeeb-ploj, ua clunky nrov ntawm lub ntswj pob tw pob qij thiab lawv muaj cov khoom yas yas hauv qhov twist kaw qhov uas " t kav. Adjustable ncej tsis TSIS neeg siv tus phooj ywg thiab kuv xav yeej tsis hloov muag rau cov laus!
Rau cov neeg tsav nkoj thiab cov neeg taug kev mus ncig ua si kuv muag lub tshav rog ntawm kuv lub vev xaib, tab sis thaum tsis yog cov neeg tsav nkoj los sis cov neeg taug kev ncig xyuas yuam kev lawv ua yuam kev kuv hais ncaj qha rau lawv tias cov khoom ib nrab ntawm ½ tus nqi muaj kev nyab xeeb thiab muaj kev vam meej ntxiv. SWIX thiab Leki ua qhov zoo tshaj plaws adjustable ncej, tab sis kuv tsis pom zoo rau lawv rau cov laus, rau txhua hnub siv los yog ib tug marathon. Nrhiav kev sib thooj ntawm tus neeg siv ib sab thiab nco ntsoov kom tau ib txoj kev haum.
Aluminium thiab cov pa roj carbon monoxide
Lub tuam txhab xav tau koj ntseeg hais tias Carbon Poles muab kev poob siab ntau dua, lub voj zoo dua thiab lwm yam kev pab. Cov kev muaj tiag yog tias nyob rau hauv qhov muag tsis pom kev nws yog yuav luag tsis paub qhia qhov txawv ntawm ib qho zoo ib qho txhuas ncej thiab 1-daim pa ncej. Txawm li cas los xij, muaj qhov txawv txav ntawm qhov 1-daim ncej thiab cov kab sib txawv - qhov adjustables hnyav, nrov nrov, tsis meej, qee zaum ua rau poob nthav poob nthav thiab muaj qhov nyhav goofy. Kuv tus npau suav yog cov pa roj carbon qev thiab them nyiaj txog li ntawm $ 350 ib zaug ntawm cov neeg hauv National Junior. Rau Nordic Taug kev qhov nyhav tshaj qhov no tsis yog qhov loj tshaj. Ib lub tuam txhab reputable yuav muab koj xaiv ntawm aluminium thiab cov ncej, tab sis yuav tsis muab rau koj ntau ntawm hype tsuas yog muag koj lub kim kim roj carbon.
Yog hais tias lub tuam txhab tsis muaj kev xaiv yuav tsum ceev faj. Rau yav nruab nrab Nordic Taug kev ib tus zoo khub ntawm txhuas aluminium alloy ncej yog zoo kawg nkaus.
Nordic Taug Tuag
Kuv nyiam khau rau kev qhia thiab Nordic Taug kev tshiab Tshuav Txoj Kev Khiav Khau. Cov khau luv nqi tsawg feem ntau haum kuv txhais ko taw - tsis txhob xav tias $ 100 + yog qhov khau zoo tshaj rau koj. Nrhiav tus qauv uas haum koj ob txhais ko taw zoo tshaj! Looj cov khau uas xis nyob thiab kom koj ntseeg siab mus deb.
Kuv tsis xav hnav ib lub voj sib tsoo hauv koj thawj Nordic Taug Kev Marathon. Nyob rau hauv lub xeem 26-mais marathon uas kuv tau khiav kuv coj kuv cov kev kawm khau, coj thawj tag nrho thiab rhuav cov ntaub ntawv kawm. Kuv tau xaiv rau kev txhawb nqa thiab kev nplij siab thiab kuv xaiv kev tiv thaiv ntawm kev raug mob thiab txo txoj kev ntxhov siab rau lub me nyuam, lub hauv caug, lub duav thiab rov qab - qhov kev txhawj xeeb vim hais tias kuv qhov kev cob qhia nqi yog kwv yees li 50% ntawm qhov feem ntau yog qhov pom zoo.
Nco ntsoov siv cov khau khiab zoo uas tau tawg lawm - tsis txhob sim marathon rau tej yam koj tsis tau kuaj thiab ntseeg. Tsis tas li ntawd, yog tias koj muaj pua pua mais ntawm koj lub khawm nyiam nws nws yuav muaj sij hawm tuaj tos ib nkawm rov qab. Nws kuj yog ib lub tswv yim zoo rau cov khau hloov thiab mus ib txwm muaj ib qho rov qab.
Nordic Taug kev Hnab Lawm
Tiag Nordic Taug kev Poles tuaj yeem nrog cov pob zeb zoo zoo uas zoo li cov hnab looj fingerless. Koj tsis tas yuav los yog xav tau cov hnab looj tes tshwj xeeb yog tias koj siv cov Nordic Taug kev tiag tiag. Nyob rau hauv lub hli lub hlis cov hlua yuav kho kom ntau chaw rau cov hnab looj tes los yog hnab looj tes thiab vim tias Nordic Taug kev hnab looj tes yog cov neeg tsis muaj kabmob, lawv yuav tsis xaiv qhov zoo tshaj.
Nordic Taug Kev Taug Kev Marathon Training Schedule
Ntev Laus Zis (LSD): Lub hauv paus rau kev ua kom muaj kev sib tw yog LSD - qeeb deb qeeb. Yog tias koj tab tom npaj rau lub caij nyoog marathon, nco ntsoov maj mam txhim kho koj lub mais thiab nco ntsoov toss rau cov hnub rov ua tsis tshua rov qab thiab ib lub lim tiam rov tuaj ib zaug.
Thov nco ntsoov tias muaj tsawg koj tuaj yeem ua lub limtiam lossis ob zaug ua ntej "poob tsheb chav kawm" rau lub sijhawm marathon.
Lub hauv paus tsim nyog yuav tsum tau ua tib zoo npaj tawm lub lim piam ua ntej. Hauv qab no yog ib daim ntawv qhia 10 lub lim tiam uas yooj yim rau kev tsim kho koj cov nqi tsheb, tsis muaj dua koj li:
PEB - 3-4 mais
Tues - 3-4 mais
Wed - 3-4 mais
Thurs - 3-4 mais
Hnub Friday - 1-2 mais
Caij - 5-6 mais
Tshav - tsheb tuam, ua luam dej, khiav
Pw - 5-6 mais
Tuesday - 5-6 mais
Wed - 3-4 mais
Thurs - 5-6 mais
Fri - 1-2 mais
SAT - 7-8 mais
Tshav - tsheb tuam, ua luam dej, khiav
PEB - 3-4 mais
Tues - 3-4 mais
Wed - 5-6 mais
Thurs - 3-4 mais
Hnub Friday - 1-2 mais
Caij - 5-6 mais
Tshav - tsheb tuam, ua luam dej, khiav
Pw - 5-6 mais
Tuesday - 5-6 mais
Wed - 3-4 mais
Thurs - 5-6 mais
Fri - 1-2 mais
SAT - 7-8 mais
Tshav - tsheb tuam, ua luam dej, khiav
Pw - 5-6 mais
Tuesday - 5-6 mais
Wed - 5-6 mais
Thurs - 3-4 mais
Zaug - 5-6 mais
Caij - 5-6 mais
Tshav - tsheb tuam, ua luam dej, khiav
Pw - 5-6 mais
Tuesday - 5-6 mais
Wed - 5-6 mais
Thurs - 9-10 mais
Hnub Friday - 5-6 mais
Caij - 5-6 mais
Tshav - tsheb tuam, ua luam dej, khiav
Pw - 5-6 mais
Tuesday - 5-6 mais
Wed - 5-6 mais
Thurs - 10-15 mais
Fri - 3-4 mais
Caij - 5-6 mais
Tshav - tsheb tuam, ua luam dej, khiav
Pw - 5-6 mais
Tuesday - 5-6 mais
Wed - 3-4 mais
Thurs - 5-6 mais
Fri - 1-2 mais
SAT - 7-8 mais
Tshav - hike, tsheb tuam, ua luam dej
Pw - 5-6 mais
Tuesday - 5-6 mais
Wed - 5-6 mais
Thurs - 3-4 mais
Zaug - 5-6 mais
Caij - 5-6 mais
Tshav - hike, tsheb tuam, ua luam dej
PEB - 3-4 mais
Tues - 3-4 mais
Wed - 3-4 mais
Thurs - 3-4 mais
Fri - 1-2 mais
SAT - Marathon
Nco ntsoov los ntawm Wendy Bumgardner: Pete Edwards tsim cov sij hawm no vim Nordic Taug kev yog ntau dua ntawm kev ua haujlwm tshaj li niaj hnub taug kev. Rau kev mus taug kev, kuv xav kom kawm tiav 19 lub lis piam kawm tsis yog li 10 lub lis piam kawm, ua haujlwm txog 18 - 22 mais ntev hnub. Saib kuv lub sijhawm:
19 Lub Caij Qhua Ua Haujlwm Marathon
Pacing
Nyob ntawm seb koj loj npaum li cas rau kev npaj rau koj tus Nordic Walking Marathon, tej zaum koj yuav xav muab qee qhov "pacing" zaug rau hauv koj cov kev npaj workout. Tus neeg khiav hauj lwm piv txwv yuav xav ntaus ib txoj hauv kev sib tw ntawm 7-feeb mais thaum lub sijhawm nws marathon, tab sis cov tsheb ciav hlau zoo dua 8 yim feeb ib mais.
Nws raug pom zoo kom ua qee mais los yog ib ncig ntawm qhov kev ua haujlwm "pacing" workouts kom siv tau qhov kev xav tau thiab kev tswj hwm ua kom tswj tau tias qhov kev sib tw 7 mais khiav mus los. Cov kev sib tw ntawm no tsis yog TSIS TXHOB los yog Kev Tshaj Tawm, tsuas yog me ntsis sai dua li ntawm Nordic Walking pace. Pov hauv 3 -4 mais rov ua dua los yog 3-4 npaug ncig lub nris ntawm ib qho me ntsis sai dua pace nrog luv luv so nyob nruab nrab ntawm.
Yog koj Nordic Taug kev nruab nrab ntawm 10 feeb mais koj xav tua 9 feeb mais thaum koj cov sijhawm sib tw.
Intervals / Kev Ua Haujlwm Ceev
Intervals thiab ceev ua haujlwm yog ib txoj hauv kev zoo los pab dhia-pib cov metabolism.
Thov nco tias ceev ntau dhau lawm tsis zoo tshaj. Lub hom phiaj yog kom tau lub cev siv rau kev ceev thiab tsim kom muaj kev sib koom tes nrog ua ke. Yog tias koj txhim kho koj qhov kev sib koom ntawm kev ceev ceev koj daim ntawv thiab cov txheej txheem yuav ua ntau dua ntawm koj cov Nordic Taug Kev Pace.
Nws yog qee zaus pom zoo rau qhov kawg ntawm kev ua haujlwm kom tos ob peb lub nrawm tawg ntawm 100 yards los yog li ntawd thiab rov qab mus rau hauv koj qhov tsis tu ncua. Txawm hais tias muaj kev sib dhos zoo li 50-100 interventions yog qhov ua tau zoo heev. Koj lub peev xwm los tuav daim ntawv zoo meej thaum lub sij hawm 50-100 yards sib kho no yuav them thaum lub caij marathon.
Npaj Tau Txais?
Zoo li nrog rau cov kev pabcuam qoj ib ce yuav tsum nrog koj tus kws kho mob tham ua ntej.
Hmoov zoo! Kuv vam tias cov ntaub ntawv no yuav pab koj tsim ib daim ntawv teev txog koj tus kheej hauv koj lub tebchaws Nordic Taug kev 5K lossis Tag Nrho Marathon. Nyob twj ywm thiab muaj FUN Nordic Taug Kev!
Pete Edwards tau tsim los ntawm American Nordic Walking System los qhia kev qhia rau txhua tus neeg thiab lub cev muaj zog nrog rau cov neeg muaj teeb meem txog kev tshuav nyiaj li cas. Nws lub vev xaib, Skiwalking.com, ntu Nordic Taug kev thiab cov yeeb yaj duab qhia.