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Розповідаємо, що це таке і яку користь він приносить.\u003C\u002Fem>\u003C\u002Fp>\u003C\u002Fblockquote>\u003Ch2>Ракінг: що це\u003C\u002Fh2>\u003Cp>Раніше ми розповідали про \u003Ca href=\"\u002Fblog\u002Fpohodnyj-sport-po-sovremennomu-cto-takoe-trekking-hajking-i-bekpeking\">різні види пішого туризму – трекінг, хайкінг і бекпекінг\u003C\u002Fa>. Ракінг також є одним із видів пішого туризму. Тільки в рюкзаках замість запасів їжі та теплого одягу потрібно носити диски від штанги або гантелі. Замість них можна використовувати й інші обважнювачі або будь-які предмети, що створюють додаткове навантаження. Але диски від штанги і гантелі – найбільш оптимальний варіант, бо ми точно знаємо, скільки вони важать. Таким чином, кожен може підібрати оптимальну вагу для навантаження.\u003C\u002Fp>\u003Cp>Маршрут для ракінгу може становити від 2 до 20 кілометрів. Це означає, що необов'язково йти у похід. Можна виходити на невелику прогулянку, надягаючи рюкзак з обважнювачами. Також ракінг передбачає виконання різних вправ з рюкзаком за спиною, наприклад присідання, підтягування, віджимання і т.д.\u003C\u002Fp>\u003Ch2>Користь ракінгу\u003C\u002Fh2>\u003Cp>Тренування з рюкзаком дуже енерговитратні. Якщо за 30 хвилин ходьби в активному темпі можна спалити близько 150 калорій, то за цей же час ракінг дозволяє витратити 180 калорій. Інтенсивне кругове тренування також спалює велику кількість калорій. Але без шкоди для організму інтенсивний тренінг може тривати близько 45 хвилин. А ось ракінгом можна займатися і кілька годин.\u003C\u002Fp>\u003Cp>Під час ходьби з рюкзаком пульс пришвидшується, й інтенсивно працюють різні групи м'язів. Це дозволяє прокачувати витривалість. Крім витривалості, ракінг покращує ще й силові показники. Перенесення важких предметів – одна з головних дій для розвитку сили. Крім того, під час ракінгу зміцнюються м'язи преса. А міцний прес – це те, що необхідно для безпечної роботи під час присідань зі штангою, станової тяги й інших силових вправ.\u003C\u002Fp>\u003Cp>Також регулярні заняття ракінгом допоможуть позбутися від болю в спині та попереку, що виникає через сидячу роботу. А ще прогулянка на свіжому повітрі з важким рюкзаком за спиною допомагає боротися зі стресом.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Користь ракінгу — У похід зі штангою: що таке ракінг і чим він корисний\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F15425\u002F3OMKG.jpg\"\u002F>Photo by: mhealth.ru\u003C\u002Fp>\u003Ch2>Що важливо знати\u003C\u002Fh2>\u003Cul>\u003Cli>Перед тим, як почати займатися ракінгом, слід проконсультуватися з лікарем і тренером. Особливо, якщо у вас є проблеми зі спиною або опорно-руховим апаратом.\u003C\u002Fli> \u003Cli>Новачкам слід використовувати вагу, яка становить близько 10% від маси тіла. Тобто, якщо ви важите 70 кг, то за спиною у вас має бути не більше 7 кг.\u003C\u002Fli> \u003Cli>Кожен диск від штанги або гантель потрібно загорнути в рушник. Інакше вони будуть бовтатися всередині рюкзака і бити вас по спині.\u003C\u002Fli> \u003Cli>Рюкзак потрібно відрегулювати так, щоб центр ваги розташовувався в області переходу грудного відділу в поперековий.\u003C\u002Fli> \u003Cli>Необхідно підібрати зручне взуття і одяг. Також рюкзак повинен бути міцним, краще купувати його у магазині з товарами для спорту та туризму. Якщо ви вирушаєте у тривалий похід, не забудьте взяти воду і перекус.\u003C\u002Fli>\u003C\u002Ful>",[],{"title":1585,"description":1586},[1601,1614,1625,1636,1647,1658],{"id":1602,"slug":1603,"kind":1584,"title":1604,"subtitle":230,"excerpt":1605,"cover":1606,"accent_color":230,"published_at":1607,"reading_minutes":254,"items_count":990,"preview":1608,"tags":1609},112,"sportivnij-kiiv-19-26-zovtna-futbol-dzudo-zabigi-ta-aktivnosti-tizna","Спортивний Київ 19–26 жовтня: футбол, дзюдо, забіги та активності тижня","Жовтень у столиці — час, коли футбольний сезон набирає обертів, стартує зальний сезон у єдиноборствах, а бігова спільнота добирає останні довгі кілометри перед завершенням сезону. Ми зібрали все, що варто знати про спортивне життя Києва з 19 по 26 жовтня: від матчу «Динамо» до ранкових пробіжок біля озера.\n\nГоловна подія тижня: «Динамо» — «Кудрівка»\n\n\n\tП'ятниця, 23 жовтня, 13:00  \n\tСтадіон «Динамо» ім. Валерія Лобановського  \n\tКвитки: 300–1000 грн \n\n\nКиївське «Динамо» відкрив...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1343\u002FsxH6a.jpg","2026-10-19T06:00:00+00:00",[],[1610,1611,1612,1613],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":363,"parent":230,"slug":409,"name":410,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":919,"name":920,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":599,"name":600,"icon":230,"color":230,"featured":456},{"id":1044,"slug":1615,"kind":1584,"title":1616,"subtitle":230,"excerpt":1617,"cover":1618,"accent_color":230,"published_at":1619,"reading_minutes":232,"items_count":990,"preview":1620,"tags":1621},"velosipedki-adidas-zrobit-kozhen-svii-rukh-nezabutnim","Велосипедки adidas — зробіть кожен свій рух незабутнім!","Займайтеся улюбленим видом спорту в максимальному комфорті, разом із модними тенденціями та функціональністю. Культова торгова марка пропонує цілий асортимент продукції, яка допоможе залишатися на висоті навіть в непередбачуваних обставинах. Додайте до свого гардероба річ, для якої завжди захочеться придумувати привід для носіння!\n\nВелосипедки адідас – це саме те, що подарує вам свободу руху та стиль, аби ви могли впевнено досягати своєї мети.\n\nТренди, що супроводжують вас на...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1342\u002FYh0Zj.jpg","2026-10-14T06:00:00+00:00",[],[1622,1623,1624],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":439,"name":440,"icon":230,"color":230,"featured":345},{"id":1626,"slug":1627,"kind":1584,"title":1628,"subtitle":230,"excerpt":1629,"cover":1630,"accent_color":230,"published_at":1631,"reading_minutes":240,"items_count":990,"preview":1632,"tags":1633},114,"yak-perevezti-sportivne-sporyadzhennya-v-litaku-na-kinec-2026-roku","Як перевезти спортивне спорядження в літаку на кінець 2026 року","Як перевезти велосипед, лижі, сноуборд, SUP і ракетки в літаку: вага, габарити, ціни Wizz Air, FlyOne, SkyUp, HiSky, Ryanair і правила пакування.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1340\u002FN3bNA.jpg","2026-10-01T06:00:00+00:00",[],[1634,1635],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":1637,"slug":1638,"kind":1584,"title":1639,"subtitle":230,"excerpt":1640,"cover":1641,"accent_color":230,"published_at":1642,"reading_minutes":232,"items_count":990,"preview":1643,"tags":1644},1119,"detskaya-odezhda-under-armour-vstrechaite-den-s-yarkimi-emociyami","Детская одежда Under Armour: встречайте день с яркими эмоциями!","Дети всегда с радостью проверяют предметы гардероба на прочность. Они бегают, прыгают, активно играют и исследуют мир, поэтому так важно, чтобы вещи могли с легкостью адаптироваться к этому ритму жизни.\n\nИ если вы находитесь в поиске идеальной обновки для малыша, то интернет-магазин FR Group представляет лучшее решение – детская одежда Under Armour! Качественная, универсальная и максимально комфортная, она станет неотъемлемой частью повседневных аутфитов.\n\nКаким был старт бре...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1337\u002F2IYW6.jpg","2026-08-11T06:00:00+00:00",[],[1645,1646],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":232,"slug":1648,"kind":1584,"title":1649,"subtitle":230,"excerpt":1650,"cover":1651,"accent_color":230,"published_at":1652,"reading_minutes":217,"items_count":990,"preview":1653,"tags":1654},"pershii-viyizd-na-straikbol-yak-pidgotuvatisya-fizichno-i-organizaciino","Перший виїзд на страйкбол: як підготуватися фізично й організаційно","Дізнайтеся, яка буває зброя для страйкболу і як підготуватися до першої гри. Страйкбольна граната, страйкбольний автомат та інші види.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1332\u002F9j1Z4.avif","2026-07-14T06:00:00+00:00",[],[1655,1656,1657],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":785,"name":786,"icon":230,"color":230,"featured":456},{"id":1659,"slug":1660,"kind":1584,"title":1661,"subtitle":230,"excerpt":1662,"cover":1663,"accent_color":230,"published_at":1664,"reading_minutes":240,"items_count":990,"preview":1665,"tags":1666},115,"sport-i-smartfon-ak-zberegti-ekran-pid-cas-aktivnogo-vidpocinku","Спорт і смартфон: як зберегти екран під час активного відпочинку?"," Біг, велопрогулянка, тренування у зчепленому з телефоном залі — сучасний активний відпочинок майже неможливо уявити без смартфона поруч. Він фіксує пульс, рахує кілометри, вмикає плейлист і слугує навігатором на новому маршруті. Але та сама активність, яка робить смартфон незамінним помічником, перетворює його на головну жертву спортивних травм. Падіння з велосипеда, удар об тренажер, випадковий контакт із твердою поверхнею під час пробіжки — і екран, який ще секунду тому по...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1330\u002FgdoM7.jpg","2026-07-07T06:00:00+00:00",[],[1667,1668],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},[]]