Oko kufuneka ukwazi xa uqala ukuhamba ngeebhayisikili

Ekugqibeleni, iphupha lizaliseka - ufumana insimbi engamavili amabini. Ukukhawuleza ujikeleze isixeko, ngaphandle kokubambelela kwiimoto zokuhamba, uhambe uhambo lwebhayisikili okanye nje ngesifuba semvelo. Kodwa ngaphambi kokuya emasimini, akukhathazi ukuba ungayisebenzisa njani isithuthi esandula kuthengwa ukuze uhambo ngalunye luncedo kwaye lunandipha. Ukukhetha i-saddle
Ukudibana ngokufanelekileyo ngenye yeengongoma eziphambili zokufumana uvuyo ekukhwele. Okokuqala, ukuba unayo ibhasikidi ngokubanzi, kwaye awuyiyo imodeli ekhethekileyo yabesifazana, ngoko-ke i-saddle ingaba yincinci kwaye inqabile kuwe, kuba ngokuqhelekileyo yenzelwe abantu abaselula. Yonke, eqinisweni, ngokuzimeleyo kwaye ixhomekeke kwimpawu zesakhiwo se-pelvis, kodwa ngokubanzi emantombazaneni zenziwe zikhetho ezincinane kunye neendlela ezibanzi, uhlobo olulungele ukulungelelanisa. Ngoko uguqulela umzekelo onobuhle kakhulu kuwe.

Nangona kunjalo, ngokuchasene nomnqweno (owenza umquba phantsi kwengqiqo), i-saddle ayifanele ibe yincinci. Ukuba uwela kuyo njengetyhefa yentsiba, emva kwexesha elizayo uza kuqala ukutshiza izicubu zakho ezithambileyo. Khetha isihlalo esixhasayo ukuze umzimba uxhomeke ngokuqinisekileyo ngawo kunye ne-sciatic - "sessile" - amathambo kunye nesisindo sehla kule ngongoma yokuxhasa. Kukho i-saddles kunye nenotshi encinci ye-ergonomic kwinqanaba lokunciphisa uxinzelelo kwinqanaba lesihlanu. Zama, ngokukhawuleza uya kukhululeka nale nto.

Ukulungiswa kokuhamba
Ngethuba uhamba ngebhayisiki yeso sixeko, unokuhlala kunye nendawo ejikelezayo, xa i-rudder iphakanyiswa ngaphezu kwesihlalo. Kodwa ngokugqithiseleyo uhlanga lwakho, ngokukhawuleza nangakumbi ufuna ukukhawuleza, kufuneka ulungele ngakumbi, unciphise isondo elingaphantsi kwesihlalo. Umzimba womgibeli ohamba ngeengcingo ujikeleze kakhulu.

Ukuba iinjongo ezinkulu zezemidlalo azigqali phambi kwakho, kodwa ufuna ukugcina (kunye nokuphucula) impilo yakho, kubaluleke ngakumbi ukuba ukhethe ukuphakama kokuhamba okuchanekileyo. Ephakamileyo uyakhuphuka, okokuqala, okokuqala, okwenkqisayo, kodwa ekugqibeleni kuncedo. I-low-worse the knees, and everything else is not convenient. Umzekelo, ukuba awunayo yonke into ngokulandelelana kwakho, ngoko unokuziva ukuba, ngokuhamba kwe-low downing, iinqeni zinyuka kwaye zilula. Ukuba awunayo ingxaki enjalo, kunjalo zivela kule nto. Ngaphezu koko, xa amadolo kwindawo ephantsi egobileyo, kwaye ephezulu-phantse echukumisa isifuba, kunzima kakhulu ukuba imilenze ifake iipedals xa ukhuphuka entabeni kunye nokukhawuleza okukhawulezayo.

Konke oku kunokuphepha? Phakamisa isikhephe ukuya kwindawo ephakamileyo kangangokuthi uphantse uqonde umlenze ukuphela xa unyawo luphantsi. Ewe, ewe, siyiqonda, iyatshitshisa: awukwazi ukufika ngokukhawuleza emhlabathini kunye neenyawo zombini kunye nokukhawuleza, ukuba ngokukhawuleza umntu uphumele ngaphandle kwendlela okanye ufuna ukuyeka ngokukhawuleza. Ngoko yenza ngokuthe ngcembe. Qala kunye naluphi na ukuphakama kwesihlalo esilungileyo, xa unokuhlala lula ngebhayisikili kwaye uvele ungene kwiimeko ezithile. Emva koko faka kancinci, ubuncinci iimitha zamitha ngeveki - kwaye uya kuthula kodwa uyaziqonda kakuhle. Emva koko kuya kuba lula kwaye kulula ukuba awufuni ukubuyela kumnye odlulileyo-ukufika kwe-ultra-low. Kungcono ukuchitha ixesha elininzi uthabatha ukuphakama ekuqaleni kwendlela kwaye ujonge ukukhwela iminyaka, kunokuba kusondele kwixesha elizayo ukuba ukhulule umlenze kunye namadolo, ufumane inzondo ebhayisekile elingenacala kwaye uliphose kwibhantshi okanye i-mezzanine.

Yintoni i-cadence kwaye kutheni ufanele ukwazi malunga nayo
Ngokuqala, ngaba uva? Igama elihle elingelona elaseRussia lithetha ukuba inani lezithuthi lijika ngomzuzu. Xa uphumla epakini kunye neenqwelwana zenza ujikelezo olupheleleyo kwisibini esinye, uhlaselo lwakho lu-60 rpm. Olu luhlobo oluhle lokufudumala. Kancinci, uqala kwaye uphendulele imilenze yakho rhoqo - amaninzi amanqabileyo amnandi kumgangatho wama-80-100. Abadlali bezemidlalo baya phambili, bajikeleza ngokuphindaphindiweyo ngokuphindaphindiweyo kabini, kodwa akudingeki ukuba uxinzelele.

Ukuba isithuthi sakho sixhotywe ngekhompyutheni yebhayisiki ekulinganisa le ndlela, ke jonga ixabiso. Ukuba akukho ndlela enjalo, yenze nje ukuzama ukwenza i-1-1.5 ijika kunye neepedals ngesibini, ubuncinane kudlulile kwesi sihlandlo.

Malunga neenguqulelo
Masithi unayo ibhayisekile kunye neenkwenkwezi enye phakathi kweenqwelwana kunye nomnye kwisondo elingemuva. Emva koko uza kusasaza kwinqwelo enye, ukuhamba ngokuthe rhoqo okanye ngaphantsi kuxhomekeke kwisimo sakho somzimba, isimo sengqondo kunye nokuthambekela kwendlela.

Kodwa ukuba i-asterisk ininzi, kwaye i-handlebar ineentsontsho zokujika, yonke into iyathakazelisa. Ngokuphakamisa okanye ukunciphisa i gear, utshintshe umgama ojikelezileyo iivili kunye nexesha eliqhelekileyo.

Ikhudlwana i-asterisk ngaphambili kwaye encinci kwiphepha elingemuva, iphakamileyo le gear, kwaye uqhubekela phambili kwaye ukhawuleza. Kuphela kunzima ukuhamba. Ukuba utshintshela kwi-asterisk encinci ngaphambili nangaphezulu - ukusuka emva, ukuhamba ngokukhawuleza kuya kuba lula, kodwa isantya sokunyakaza siya kuba yi-tortle.

Ezi tshintsho zendlela zifunekayo nje ukuze ukwazi ukukhetha i-cadence yakho ngokufanelekileyo nakweyiphi na indlela yokuhamba kwendlela eyahlukeneyo. Kutheni u khwankqisa? Xa uhamba ngokukhawuleza kwaye kulula, uziphephe ngaphandle ngaphandle kwancedo kunye nolonwabo, ukuba ungazibekezekanga kwaye unomzamo omkhulu - amaxolo amadolo axakile, endiqinisekisileyo, uya kukhwaza ngokukhawuleza, ukukhumbuza.

Gxila kwi-intlalo yakho: imisipha yomlenze idiniwe - vula i-gear engezansi, uqala ukuphazamisa-uphakamileyo, ukwenza ukuhlaziywa okuncinci. Futhi ujonge umthamo wendlela. Yiya ekukhuphukeni - nciphisa umthwalo, wehla uze ukhawuleze - khusela ukukhusela impilo yakho. Kwaye i-cadence.

Yimaphi indlela ohamba ngayo
Ukuba uthetha ngokubanzi, unokuqhuba idini elide okanye ngokukhawuleza. Elide kwaye ngokukhawuleza aliyi kusebenza: i-lactic acid iya kubulala izihlunu kwaye kuya kufuneka uwele kwibhayisiki uze ulale ngotshani kwaze kwaba yinto enokutshisa.

Konke kufana nokusebenza. Ukuba ufuna, yenza uqeqesho olunzulu lwe-aerobic (uhlobo lwe-marathon, ukuya kumgama omde kungekhona ixesha elincinci lexesha), ufuna - i-anaerobic ephezulu (efana ne-sprints - ngamanqaku angamakhulu amaninzi, kodwa ngexesha elincinci). Iyokuqala iyakunceda intliziyo kunye nemiphunga, ezi zilandelayo zilayishe imisipha.

Uqeqesho lwexesha lokudibanisa ludibaniso lweentlobo ezimbini zokuqala: isayithi (okanye ixesha elithile) kunye ne-cadence ephezulu kunye nomthwalo omkhulu ngokwaneleyo ithatyathwa yindawo enye ekhululekile, xa unciphisa isantya sokukhawuleza kunye nokunyaniseka, ukudluliselwa kwindawo ephantsi, ngokulula. Ngoko ke amaxesha amaninzi. Ixesha lokuqeqeshwa lihle kakhulu kwaye lixhamla, ukuba ufuna amandla, uxinezelo, imiphunga ephuculweyo, intliziyo ephilileyo kunye nokuvisisana okuthile. Kodwa ngexesha elifanayo-kunzima kunene, liphakamisa kakhulu i-pulse kwaye igcine liphezulu kwixesha elide.

Ukuba ufuna ukukhwela imihla ngemihla kwaye ungayeki ukuthanda lo msebenzi, unokwenza enye iskimu ngeentsuku zeveki. Ngokomzekelo, uMvulo uhamba ngeenkomfa (ezimfutshane kodwa zilula), uLwesibili luhamba ngokulula ukuhamba (uhambo olujikeleze ummandla), uLwesithathu unyaka (ukutshintshisa inani elincinci lokukhawuleza kunye nokulula), uLwesine - kwakhona ukuhamba ngokulula, uLwesihlanu - kwakhona uphuphaza, ngokubanzi, uyaqonda. Umgaqo jikelele: kuyimfuneko ukuqhuba uqeqesho olulula phakathi kwexesha elibini, kwaye ngokubanzi, rhoqo ukwenza ukuhamba okulula ngeveki, kwaye emva koko. Yaye khumbula ukuba ibhasi yeeyure ehamba imihla ngemihla ibaluleke kakhulu kunomfanekiso ngaphezu kweyure enye yeeyure ezintathu.