{"id":9116,"date":"2024-04-30T08:17:12","date_gmt":"2024-04-30T06:17:12","guid":{"rendered":"https:\/\/www.asssa.es\/ca\/?p=9116"},"modified":"2025-01-22T08:43:21","modified_gmt":"2025-01-22T07:43:21","slug":"marxa-nordica-per-que-lhauria-de-practicar","status":"publish","type":"post","link":"https:\/\/www.asssa.es\/ca\/marxa-nordica-per-que-lhauria-de-practicar\/","title":{"rendered":"Marxa n\u00f2rdica: per qu\u00e8 l\u2019hauria de practicar?"},"content":{"rendered":"<p>Origin\u00e0ria de Finl\u00e0ndia, la marxa n\u00f2rdica va n\u00e9ixer l\u2019any 1930 perqu\u00e8 l\u2019equip nacional d\u2019esqu\u00ed n\u00f2rdic continu\u00e9s amb el seu entrenament durant els mesos d\u2019estiu. Simulant la neu, caminaven a ritme r\u00e0pid amb bastons d\u2019esqu\u00ed. A Espanya, va arribar l\u2019any 2005 i deu anys despr\u00e9s va rebre el reconeixement d\u2019esport federat.<!--more--><\/p>\n<p><strong>Caminar amb bastons: en qu\u00e8 consisteix?<\/strong><\/p>\n<p>Caminar \u00e9s un entrenament de resist\u00e8ncia en qu\u00e8 els m\u00fasculs de les cames, els malucs, el tors mitj\u00e0 i els bra\u00e7os treballen conjuntament. Si s\u2019hi afegeixen uns bastons, els beneficis augmenten: es consumeix m\u00e9s energia amb menys percepci\u00f3 d\u2019esfor\u00e7, amb la qual cosa l\u2019efici\u00e8ncia \u00e9s superior.<\/p>\n<p>Aix\u00ed doncs, la marxa n\u00f2rdica \u00e9s una activitat aer\u00f2bica i de poc impacte que consisteix a caminar amb bastons homologats per impulsar-se cap endavant. L\u2019objectiu \u00e9s optimitzar l\u2019esfor\u00e7 que el cos fa quan caminem. Per aconseguir-ho, la t\u00e8cnica \u00e9s important:<\/p>\n<ul>\n<li>S\u2019ha de seguir el patr\u00f3 natural de la marxa.<\/li>\n<li>La gambada ha de tenir una longitud normal, o ha de ser lleugerament m\u00e9s llarga i amb un major balanceig dels bra\u00e7os.<\/li>\n<li>No s\u2019ha d\u2019inclinar el cap (cal mirar cap endavant) per evitar tensions al trapezi.<\/li>\n<li>S\u2019ha de mantenir el tronc recte per no carregar les lumbars.<\/li>\n<li>Els bra\u00e7os han d\u2019estar estirats i fer un moviment pendular.<\/li>\n<li>El bast\u00f3 s\u2019ha de situar en una zona mitjana d\u2019equilibri i l\u2019hem d\u2019emp\u00e8nyer d\u2019endavant cap enrere seguint el balanceig natural dels bra\u00e7os.<\/li>\n<li>S\u2019ha de relaxar la m\u00e0 i alliberar l\u2019empunyadura en el moment en qu\u00e8 arribi a la l\u00ednia del maluc.<\/li>\n<li>S\u2019han d\u2019utilitzar els peus activament, recolzant el tal\u00f3 i la planta i fent impuls amb tots els dits.<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Beneficis <\/strong><\/p>\n<p>Aquest esport implica totes les grans cadenes musculars, perqu\u00e8 treballa la part inferior i superior del cos i corregeix l&#8217;alineaci\u00f3 tot respectant les caracter\u00edstiques biomec\u00e0niques de la marxa. S\u2019aplica amb \u00e8xit en la rehabilitaci\u00f3 funcional i en processos pre i postoperatoris. Tamb\u00e9 funciona com a forma de prevenci\u00f3 i esport adaptat.<\/p>\n<p>Aquests en s\u00f3n els beneficis:<\/p>\n<p><strong>MENT.<\/strong> Aporta benestar i activa l\u2019endorfina, l\u2019hormona de la felicitat.<\/p>\n<p><strong>COR.<\/strong> Millora el sistema cardiovascular, augmentant-ne el volum i la circulaci\u00f3 de la sang. Obrir i tancar la m\u00e0 tamb\u00e9 produeix un efecte de bombeig.<\/p>\n<p><strong>PULMONS.<\/strong> N\u2019incrementa la capacitat de manera progressiva.<\/p>\n<p><strong>ESQUENA.<\/strong> Afavoreix la correcci\u00f3 postural i enforteix la faixa abdominal.<\/p>\n<p><strong>BRA\u00c7OS.<\/strong> Es tonifiquen les espatlles, els tr\u00edceps i els m\u00fasculs de l\u2019avantbra\u00e7.<\/p>\n<p><strong>CORE.<\/strong> Es treballa la part central del cos, des de l\u2019estern fins a la zona de la pelvis.<\/p>\n<p><strong>GENOLLS I ARTICULACIONS.<\/strong> S\u2019eviten sobrec\u00e0rregues als malucs, els genolls i els turmells, i ajuda a la rehabilitaci\u00f3 funcional dels peus.<\/p>\n<p><strong>EXTREMITATS.<\/strong> Millora la coordinaci\u00f3 entre els bra\u00e7os i les cames.<\/p>\n<p>&nbsp;<\/p>\n<p>La marxa n\u00f2rdica \u00e9s cada cop m\u00e9s popular perqu\u00e8 es pot practicar en qualsevol entorn a l\u2019aire lliure i a qualsevol \u00e8poca de l\u2019any. Aix\u00ed mateix, \u00e9s una activitat social, econ\u00f2mica i ecol\u00f2gica que aporta moltes millores fisiol\u00f2giques. Nom\u00e9s es necessiten dos bastons espec\u00edfics, la supervisi\u00f3 d\u2019entrenadors professionals i roba esportiva adequada per gaudir d\u2019aquest esport complet.<\/p>\n<p style=\"text-align: right;\">Teresa Alonso<\/p>\n<p style=\"text-align: right;\">Entrenadora de marxa n\u00f2rdica<\/p>\n<p style=\"text-align: right;\">Vicepresidenta del Club de Marxa N\u00f2rdica d\u2019Alacant<\/p>\n<h6><strong><u><a href=\"https:\/\/www.asssa.es\/ca\/assegurances-salut\/\">ASSSA Assegurances de Salut<\/a><\/u><\/strong><\/h6>\n<h6><em>La informaci\u00f3 publicada en aquest mitj\u00e0 no substitueix ni complementa cap manera l\u2019atenci\u00f3 directa d\u2019un metge, ni el seu diagn\u00f2stic, ni el tractament que prescrigui; tampoc s\u2019ha d\u2019utilitzar per a l\u2019autodiagn\u00f2stic.<\/em><\/h6>\n<h6><em>L\u2019\u00fas que faci el lector d\u2019aquest servei es realitza sota la seva exclusiva responsabilitat.<\/em><\/h6>\n<h6><em>ASSSA recomana que per a qualsevol q\u00fcesti\u00f3 relacionada amb la seva salut consulti sempre amb un metge.<\/em><\/h6>\n","protected":false},"excerpt":{"rendered":"<p>Origin\u00e0ria de Finl\u00e0ndia, la marxa n\u00f2rdica va n\u00e9ixer l\u2019any 1930 perqu\u00e8 l\u2019equip nacional d\u2019esqu\u00ed n\u00f2rdic continu\u00e9s amb el seu entrenament durant els mesos d\u2019estiu. Simulant la neu, caminaven a ritme r\u00e0pid amb bastons d\u2019esqu\u00ed. A Espanya, va arribar l\u2019any 2005 i deu anys despr\u00e9s va rebre el reconeixement d\u2019esport federat.<\/p>\n","protected":false},"author":17,"featured_media":9120,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-9116","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-practica-esport"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Marxa n\u00f2rdica: per qu\u00e8 l\u2019hauria de practicar? - ASSSA Catal\u00e1n<\/title>\n<meta name=\"description\" content=\"Origin\u00e0ria de Finl\u00e0ndia, la marxa n\u00f2rdica va n\u00e9ixer l\u2019any 1930 perqu\u00e8 l\u2019equip nacional d\u2019esqu\u00ed n\u00f2rdic continu\u00e9s amb el seu entrenament durant els mesos d\u2019estiu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.asssa.es\/ca\/marxa-nordica-per-que-lhauria-de-practicar\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marxa n\u00f2rdica: per qu\u00e8 l\u2019hauria de practicar? 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