Okudingayo ukwazi uma uqala ukuhamba ngebhayisikili

Ekugcineni, iphupho ligcwaliseka - uthola umngane onamasondo amabili. Ukuhamba ngokushesha emzini, ngaphandle kokunamathela emigwaqeni yezimoto, uhambe uhambo lwebhayisikili noma umane uvele esifubeni semvelo. Kodwa ngaphambi kokuya emasimini, akulimazi ukuthola ukuthi ungayisebenzisa kanjani imoto esanda kuyithenga ukuze uhambo ngalunye luwusizo futhi lujabulise. Ukukhetha i-saddle efanele
Ukulingana okuhambisana kahle kungenye yamaphuzu amakhulu okuthola injabulo ekugibele. Okokuqala, uma unebhayisikili ejwayelekile, hhayi isifanekiso esikhethekile sezinsikazi, khona-ke isiliva singakulinganiswa futhi sibe mncane kuwe, ngoba ngokuvamile lenzelwe izinsizwa. Yonke, yebo, ngayinye futhi ixhomeke eziciweni zesakhiwo se-pelvis, kodwa ngokujwayelekile amantombazane akhiwa okukhethwa kukho okufushane futhi okubanzi, uhlobo oluthile olufanele kangcono. Ngakho-ke siphundulela imodeli ekhululekile kakhulu kuwe.

Kodwa nokho, ngokuphambene nalokho okufunayo (okuyizinto ezenziwe ngamasongo ngaphansi kwengqondo), lesi sikhwama akufanele sibe buthaka kakhulu. Uma ungena kuwo njengembhede yamaphethane, ngokushesha maduzane nakamuva uzoqala ukugubha izicubu zakho ezithambile. Khetha isihlalo esiphezulu esiphezulu ukuze umzimba uphumule ngokuthembekile kuwo nge-sciatic - "sessile" - amathambo nesisindo sehla kulezi zindawo zokusekela. Kukhona izinhlayidi kanye ne-notch ergonomic encane phakathi nendawo ukunciphisa ukucindezela endaweni ye-5. Zama, ngokuzumayo uzobe ukhululekile ngalokhu.

Ukufika ngokuqondile
Ngenkathi uhamba ngebhayisekili lomuzi, ungahlala nesigodlo esivumelana naso, lapho ugijimi uphakanyiswa ngaphezu kwesihlalo. Kodwa uma uhlanga lwakho lukhula kakhulu, ngokushesha nangaphezulu ufuna ukugijima, kufanele uguqe ngokwengeziwe, unciphise isondo elingaphansi kwesihlalo. Umzimba womgibeli ohamba ngezinyawo uhamba cishe.

Uma imigomo emikhulu yezemidlalo ingahlali phambi kwakho, kodwa ufuna ukugcina (nokuthuthukisa) impilo yakho, kubaluleke nakakhulu ukukhetha ukuphakama okulungile kokufika. Uma ephakeme uyakhuphuka, eqinisweni, ekuqaleni uyesabeka, kodwa ekugcineni kuyasiza kakhulu. Okuphansi - kubi kakhulu amadolo, futhi konke okunye akuyona into elula kakhulu. Isibonelo, uma ungenayo yonke into ngokuhlelekile ngemuva kwakho, khona-ke ungase uzizwe ukuthi, ngokuhamba ngezinyawo kokuhamba okuphansi, isihenqo sinciphisa futhi sisule. Uma ungenayo izinkinga ezinjalo okwamanje, khona-ke zivela kulokhu. Ngaphezu kwalokho, lapho amadolo asezingeni eliphansi egobile, futhi ephezulu-cishe echukumisa isifuba, kunzima kakhulu imilenze ukucindezela izinyawo lapho ukhuphuka egqumeni kanye nokusheshisa okubukhali.

Konke lokhu kungagwenywa kanjani? Phakamisa isikhwama kuya ekuphakameni okunjalo uze uqondise umlenze kuze kube sekupheleni lapho unyawo lusehla. Yebo, yebo, siyaqonda, kuyesabeka: awukwazi ukufika ngokushesha emhlabathini ngezinyawo zombili futhi wehla kancane, uma kungazelelwe othile uvele emgwaqeni noma udinga ukumisa ngokuzumayo. Ngakho yenza kancane kancane. Qala nganoma yikuphi ukuphakama okuhlelekile kwesihlalo, lapho ungahlala khona kalula ebhayisekili futhi kalula uvele uma kwenzeka noma yini. Bese ungeza kancane, okungenani amamitha ambalwa ngesonto - futhi uzothola buthule kodwa ngokuqinisekile uyayibona. Khona-ke kuyoba lula futhi kulula ukuthi ngeke ufune ukubuyela emuva kwangaphambili - ukufika kwe-ultra-low. Kungcono ukuchitha isikhathi esiningi uqoqa ukuphakama ekuqaleni kohambo futhi ujabulela ukugibela iminyaka, kunokuba esikhathini esizayo esiseduze ukuze ukhululeke uzinyawo namadolo, uthole inzondo ngebhayisikili elingenacala bese uliphonsa ebhaleni noma e-mezzanine.

Kuyini i-cadence futhi kungani kufanele wazi ngakho
Ngesikhathi sokuqala, uzwa? Leli gama elihle elingewona elaseRussia lisho ukuthi inombolo yokudoba iphenduka ngomzuzu. Uma uphumule epakini futhi izinyathelo ziphenduka ngokugcwele ngomzuzwana owodwa, i-cadence yakho ingu-60 rpm. Lena imvamisa evuthayo efudumele. Kancane kancane, uqala futhi ujikeleze imilenze yakho kaningi - ama-cuddles amaningi amnandi ezingeni lika-80-100. Abagijimi bayaqhubeka, bephikisana nezinyawo ngokuphindaphindiwe kabili, kodwa akudingeki ukuba unzima.

Uma imoto yakho ifakwe ikhompiyutha yebhayisikili elinganisa le nhla, khona-ke bheka nje amanani. Uma kungekho ndlela enjalo, ke zama nje ukwenza 1-1.5 uphenduka ngezinyathelo ngomzuzwana, okungenani udlula le mvamisa.

Mayelana nokuguqulwa
Ake sithi uthola ibhayisikili ngenye inkanyezi phakathi kwezinyawo kanye nomunye ngesondo elingemuva. Khona-ke uzohlale uhlakaza kugiya elilodwa, ukuhamba ngokuphindaphindiwe noma okuncane ngokuya ngesimo sakho somzimba, isimo sengqondo nokuthambekela komgwaqo.

Kodwa uma i-asterisks iningi, futhi isibambiso sinemifino yokushintsha, yonke into iyathakazelisa kakhulu. Ngokuphakamisa noma ukwehlisa amagiya, ushintsha ibanga amasondo agubha nge-constant cadence.

I-asterisk emikhulu ngaphambili futhi encane esiteshini sangemuva, iphakamisa igesi, futhi uyashesha futhi ngokushesha. Kuphela manje kunzima ukuhamba. Uma ushintshela i-asterisk encane ngaphambili nangaphezulu - ngemuva, ukuhamba nge-pedal kuzoba lula, kodwa ijubane lokunyakaza lizoba yi-tortle.

Lezi zinguquko zegesi ziyadingeka ukuze ukwazi ukukhetha i-cadence efanele kunoma yikuphi ukuhamba komgwaqo onamahlumela ahlukene. Kungani ucabangela? Uma uhamba ngezinyawo kaningi futhi kalula, uzikhandla ngaphandle kokuthola injabulo kanye nokuzijabulisa, uma ungahambisani kahle futhi unomzamo omkhulu - amalunga emadolo agcwele ngokweqile, okuyinto, ngiyaqiniseka, izokwenzela isikhashana ukukhunjulwa, ukukhumbuza wena.

Gxila enhlalakahleni yakho: imisipha yomlenze ikhathele - vula i-gear ephansi, uqala ukugoqa-uphakeme, ukwenza ukubuyekezwa okuncane. Futhi ubuke umthamo wendlela. Hamba ukukhuphuka - yenza kalula umthwalo, wehla futhi usheshise - vusa ukuvikela impilo yakho. Futhi i-cadence.

Ngiphi imodi ogibelayo
Uma ukhuluma ngokujwayelekile, ungakwazi ukushayela isikhathi eside noma ngokushesha kakhulu. Isikhathi eside futhi masinyane ngeke sisebenze: i-lactic acid izobulala imisipha futhi kuzodingeka uwele ebhayisikili bese ulala otshanini kuze kube yilapho lesi senzo esivuthayo sidlula.

Konke kufana nokugijima. Uma ufuna, sebenzisa ukuqeqeshwa okunamandla kakhulu (i-marathon type, ukuhamba ngamade amade hhayi isikhathi esifushane kakhulu), ufuna - i-anaerobic enamandla kakhulu (njenge-sprints - ngamamitha ayikhulu amaningana, kodwa isikhathi esincane). Eyokuqala iyasiza enhliziyweni nasemaphaphumeni, okwakamuva ukulayisha imisipha.

Ukuqeqeshwa kwesikhashana ukuhlanganiswa kwezinhlobo ezimbili zokuqala: isayithi (noma isikhathi esithile) nge-cadence ephezulu kanye nomthwalo omkhulu ngokwanele uthathelwe indawo yingxenye ekhululekile kakhulu, uma wehlisa ijubane lokunyakaza nokuqina, udlulisela ekudluliseni okuphansi, okulula. Ngakho bahamba izikhathi eziningana. Ukuqeqeshwa kwesikhashana kuyamnandi nakakhulu, uma udinga amandla, ukukhuthazela, amaphaphu athuthukile kahle, inhliziyo enempilo, nokuvumelana okuthile. Kodwa ngesikhathi esifanayo - kunzima kunabo bonke, ziphakamisa kakhulu ukushayela futhi zigcine ezingeni eliphakeme isikhathi eside.

Uma ufuna ukugibela nsuku zonke futhi ungayeki ukuthanda lo msebenzi, ungase uhlele olunye loluhlelo ngezinsuku zeviki. Isibonelo, uMsombuluko u-sprints (ukuhamba okufushane kodwa okulula), uLwesibili ukuhamba okulula okuhamba ngezinyawo (uhambo oluzungeze umakhelwane), uLwesithathu ukuhamba (ukushintsha inombolo encane yokusheshisa nokulula okulula), ngoLwesine - futhi ukuhamba kalula, uLwesihlanu - ngokujwayelekile, uyaqonda. Umthetho ojwayelekile: kubalulekile ukuqhuba ukuqeqeshwa okulula phakathi kokubili, futhi ngokujwayelekile, ukwenza njalo ukuhamba okulula kakhulu ngesonto, bese uhamba phambili. Futhi khumbula ukuthi ibhayisikili lehora lesigamu lihamba nsuku zonke liwusizo kakhulu kunomfanekiso ngaphezu kwehora elilodwa lokufika okungenabuhlungu kosuku oluvulekile.