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Скандинавская ходьба с палками: техника ходьбы для пожилых Перейти к контенту
Здравствуйте! Меня сегодня интересует скандинавская ходьба с палками — техника ходьбы для пожилых. Нет, это не я, это моя мама решила приобщиться к спорту и даже нашла для своего пенсионного возраста вполне подходящий вид спорта.
Теперь ее интересует не только необходимая экипировка, но и польза, вред от данного вида спорта.
Скандинавская ходьба — универсальный вид физической нагрузки, который довольно быстро набирает популярность не только в нашей Кемеровской области, но и во всем мире, по всей России.
Сегодня я очень часто встречаю в нашем городе Новокузнецке пожилых людей, которые бодро шагают с палками по пешеходным тротуарам. В загородной местности, где проживает моя мама, можно встретить целую компанию таких спортивных ходоков.
Не знаю как у вас, а в Новокузнецке люди со скандинавскими палками перестали быть диковинкой. Повсюду встречаю бабушек и дедушек в спортивной форме довольно солидного возраста. Для таких людей «забота о здоровье» стоит не на последнем месте и это радует.
Давайте разберёмся в рамках статьи, что же это такое скандинавская ходьба? Чем и кому она может помочь? Что важно знать о данном виде спорта?
Важно! Прежде чем брать палки в руки, надо точно знать какими они должны быть в идеале.
Скандинавская ходьба с палками — история возникновения Конечно, разговор о необычном спорте будет неполным без небольшого исторического экскурса. Ведь всегда интересно узнать, как возникло то или иное явление, был придуман тот или иной предмет. Честь изобретения скандинавской ходьбы (её ещё называют финской, нордической, северной) принадлежит лыжникам Финляндии – именно они так ходили на своих летних тренировках (по одним данным – в сороковые годах, по другим – в конце семидесятых прошлого столетия).
Затем такая техника пригодилась при реабилитации больных с травмами позвоночника. А уже потом эта техника была адаптирована для всех желающих, в т.ч. для пожилых людей. Патент же на этот вид спорта получил финн Марк Кантан совсем недавно – в 1997 году.
Спортсмены использовали привычные им лыжные палки. Марк Кантан существенно доработал их, и теперь они имеют свои отличительные черты, о которых мы поговорим чуть позже. Он также является автором пособия по этому спортивному занятию. Благодаря ему «оригинальная скандинавская ходьба» (так она называется в патенте) стала столь популярна. Свою лепту в этот процесс внесли немецкие врачи, которые подтвердили в ходе своих исследований полезность данного увлечения.
Польза и вред: есть они или нет Прежде чем говорить о технике, требуемых инвентаре и спортивной форме, хочется рассказать о том, почему этот спорт быстро завоевал популярность у людей разных возрастных категорий и профессий. Т.е. о том, полезны ли такие прогулки и могут ли они принести вред здоровью.
Сегодня стало модно вести здоровый образ жизни (что, конечно, хорошо). Поэтому всё, что считается полезным, быстро распространяется по миру. Нордическая ходьба – яркий тому пример. В чём же её польза?
Палки позволяют значительно уменьшить нагрузку на суставы (тазобедренные, коленные, а также на пятки). А потому «с палками ходить» не возбраняется и тем, кого они беспокоят.
Использование палок подразумевает интенсивные движения руками. Т.е. отлично прорабатывается плечевые и спинные мышцы. Доказано, что при ходьбе с палками используются почти весь наш мышечный аппарат (90%, а при простом движении пешком без палок – 70%).
Повышенное потребление энергии, если сравнивать с шагом обычным. Калории сгорают в большем количестве, что способствует борьбе с избыточной массой тела.
Повышенный расход энергии тренирует сердце, что тоже действует на наш организм положительно.
По данным ряда исследований, помогает скандинавская ходьба укреплению костей, нормализации работы кишечника, уменьшению уровня холестерина, улучшению обмена веществ и более быстрому выводу токсинов.
По-моему, этого вполне достаточно, чтобы принять решение о занятиях финской ходьбой. Большим плюсом можно считать и комфортность тренировок, свободу в выборе их количества и интенсивности. Нужно сказать, что этот спортивный вид показан при заболеваниях дыхательных путей, сердечнососудистой системы, остеохондрозе, неврозах и депрессии, бессоннице и пр. Признана эффективной скандинавская ходьба с палками и для похудения.
Может ли этот вид спорта нанести организму вред? Вполне, если человек идет неправильно или если используются палки длиннее, чем надо. Кроме этого, стоит воздержаться от тренировок при воспалительных заболеваниях, обострениях хронических болезней или если вам предписан постельный режим. Обязательна консультация врача, если у вас сердечная или почечная недостаточность, гипертония, диабет, анемия – при этих заболеваниях дополнительная нагрузка может быть опасна.
К вопросу о снаряжении: палки палкам рознь Скандинавская ходьба с палками не зря считается универсальным спортом:
для занятий им нет возрастных ограничений (для пожилых людей это настоящая находка, позволяющая оставаться бодрыми и энергичными)
возможность заниматься не зависит от времени года
не требуется очень больших и регулярных вложений в экипировку (нужны только палки, одежда и обувь без каблука – любые, но комфортные)
Думаю, на палках стоит остановиться подробнее. С виду они (нордики, как их называют) очень напоминают лыжные. Потому, кажется, что вполне можно палки для лыж использовать для обоих видов спорта. Весьма удобно, да? Но это не так. Есть ряд существенных отличий, которыми нельзя пренебрегать. В противном случае вместо пользы можно получить дополнительные проблемы.
Длина Интересующие нас палки короче лыжных. Их длина определяется ростом спортсмена и вычисляется так: рост*0,68, результат нужно округлить по правилам математики. Например, если рост 172 см, палку нужно выбрать длиной 115 см (172*0.68 = 116,96 см, округляем до 115). Для начинающих (и тех, у кого реабилитационный период после травм или болезни) формула для побора длины несколько иная: длина составит рост * 0.66; для продвинутых спортсменов – рост* 0.7. Чем больше палки, тем труднее суставам. Так что верно подобранная длина – одно из условий эффективности и безопасности спортивной прогулки.
Палки бывают телескопическими (два или три сложения), что удобно при использовании их детьми или несколькими членами семьи. Но они менее надежные – в местах сложений могут ломаться и расшатываться. Кроме того, они тяжелее, чем цельные. Материалом для палок служит обычно алюминий или углеродное волокно, что предпочтительнее. Ведь прочность и легкость — их обязательные качества для обеспечения свободы движений.
Рукоятка Рукоятки нордиков более эргономичны, чем у лыжных и треккинговых палок. У хороших палок они прорезиненные или пробковые, с уклоном сверху на 6-7 градусов. У палок для северной ходьбы есть полуперчатки (темляки), плотно фиксирующие кисть: суставы и позвоночник при этом страдают меньше и кровообращение не нарушается. Они также гарантируют, что вы не потеряете палку (чего не смогут обеспечить лыжные палки, имеющие лишь ремешок).
Наконечник У палок для финской ходьбы есть колпачок из резины, защищающий от ударов об асфальт острый наконечник (шип, твёрдосплавный и желательно съёмный, т.к. он постепенно изнашивается). Он также смягчает удары о твердую поверхность.
Если учесть все эти требования, то можно для скандинавской ходьбы с палками, соблюдая технику, применять и лыжные. Но если вы планируете серьёзно заняться этим спортом, то всё-таки лучше сразу приобрести специальные палки. Найти бюджетные варианты вполне можно. Учитывая, что покупаете вы их не на один год, стоит один раз потратиться. Особенно если вы задумали сделать подарок для пожилых родителей. Зато благотворное воздействие будет заметно практически сразу.
Ходьба с палками: правильная техника А теперь перейдём к важнейшему вопросу – как следует двигаться, чтобы польза была, а не вред. Нужно понимать, что скандинавскую ходьбу не зря называют спортом. Только правильно двигаясь (это касается не только конечностей, но и всего тела), можно достичь требуемого эффекта. Итак, о чём нужно помнить?
Во-первых, перед тренировкой не следует пренебрегать разминкой. Встаньте на носочки, поделайте выпады, потянитесь за руками вперед и в стороны. А еще вспомните упражнения, которые делали в детском саду и в школе на физкультуре. Так вы разогреете мышцы и предотвратите возможные их травмы.
Во-вторых, нужно выделить несколько важных моментов при движении:
Двигаться нужно свободно и ритмично. Правая рука движется вместе с левой ногой, а левая рука – вместе с правой ногой. Отталкивание ногой и рукой происходит одновременно. Руки должны двигаться аналогично маятнику с амплитудой 45 градусов. Двигаясь вперёд, рука слегка согнута в локте и сжимает рукоять палки. При отводе её назад пальцы разжимаются, кисть расслабляется. Характерно движение стопы: нужно как бы перекатываться с пятки на носок. Дышать нужно также ритмично. Пару шагов на вдохе, три шага на выдохе. Финская ходьба интенсивнее, чем простая. Можно идти то медленно, то быстро, менять ширину шага. Не запрещаются и остановки для отдыха или упражнений.Так же, как и в любом другом деле, увеличивать нагрузки нельзя резко. Это должен быть поступательный процесс. Поначалу тренировки могут быть всего по 15-20 минут раз в 3-4 дня. Хорошо, если сначала занятия будут проводиться с инструктором (тогда вы избежите ошибок и их последствий). В дальнейшем такая прогулка может длиться час-полтора с удобной вам периодичностью (например, для пожилых людей оптимальным считается такой режим: две-три тренировки еженедельно минут по 30-40). Но до изнеможения ходить не стоит. В-третьих, завершать тренировку нужно тоже правильно: несколько раз глубоко вдохнуть и поделать для растяжки мышц неспешные упражнения. После первых занятий неплохо принять теплую ванну для расслабления мышц. В прогулках с палками важна регулярность и комфортность для самочувствия, иначе толку от них будет мало.
Для пользы дела Благо, сегодня в нашем распоряжении находится такой мощный источник информации, как интернет. В нем можно найти множество картинок с описанием правильной техники, посмотреть видео, например, на том же ютубе:
VIDEO
Причем, весьма полезно почитать не только теорию правильной ходьбы, но и отзывы на http://otzovik.com/review_1630948.html тех, кто уже имеет какой-то опыт. Обычно люди охотно делятся им с другими и нередко предлагают настоящую инструкцию со своими замечаниями и наблюдениями.
Вот небольшие выдержки из одного из отзыва: «Скандинавская ходьба для людей среднего возраста – самое то!
Движения простые, нет опасности получить травму, нагрузки щадящие, причём ты сам их контролируешь. Не нужно какой-то особой экипировки. Сплошные плюсы. Но есть и минус: нужно заставить себя начать ходить на тренировки. Ну, может, придется первое время учиться не обращать внимания на реакцию людей. Всё-таки у нас еще не все знают, что это такое.
Чем хорошо это занятие? Не нужно никуда идти: ни в спортзал, ни на корт, ни на каток. Выбираешь, где больше нравится гулять и вперед! Хоть вокруг дома. И от времени года нет зависимости. И еще мне нравится, что не нужно специальную форму покупать. В чём удобно, в том и занимайся. Правда палки нужны специальные. Они, конечно, не дешёвые, но купить можно. А хватит их надолго.
А самое главное, что после тренировки чувствуешь прилив энергии, и настроение улучшается»
А если нужно, то можно и книгу о скандинавской ходьбе с палками приобрести : В ней вы найдёте информацию о выборе палок, о комплексах упражнений при различных заболеваниях, о технике ходьбы (в т.ч. для пожилых людей, для проходящих курс посттравматической реабилитации, для хорошо подготовленных в физическом плане людей).
Этот вид спорта замечателен тем, что, не прикладывая выматывающих усилий, можно добиться значительных положительных для здоровья результатов. При этом гулять с палками можно и нужно не только летом, но и зимой в любом удобном месте. А чтобы уменьшить или увеличить нагрузку, нужно лишь изменить ширину шага или силу отталкивания руками.
Пожалуй, на этом сегодня всё. Надеюсь, статья оказалась полезной и этот необычный вид спорта вас заинтересовал. Поделитесь с друзьями тем, что узнали. И, может, вскоре в вашем городе можно будет встретить новую компанию любителей скандинавской ходьбы. А сюда приходите снова – за новыми идеями.
С уважением, Наталья Краснова.
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