Ukuhamba ngebhayisiki rhoqo kunokuphucula igazi, ukuqinisa imithwalo yegazi nentliziyo, utshise amafutha angaphezulu. Ukuhamba ngebhayisikili akufanelekanga kubantu abajongene nesifo sezinto zokugcina i-vestibular. Uhambo oluchaseneyo lokulahleka kwesisindo kunye ne-intervertebral hernias kunye nezinye iindidi ze-scoliosis.
Ukudibanisa okuqinileyo
Kukho uluvo lokuba xa ugibela ibhasikidi, kubandakanyeka kuphela umlenze, okanye kunokuba uphenduke umsila. Sifuna ukuthetha ngokukhawuleza ukuba le ngcamango iphosakeleyo. Ukwenza oku, kukwanele ukukhumbula ulawulo olugunyazisiweyo lokulahlekelwa isisindo: i-pulse - ukusuka kwi-0, 5-0, 7 (ubuninzi be-pulse = amabini anamanci mabini aneminyaka engama-20 ubudala). Ngaloo ndlela, kumntu oneminyaka engama-40 ubudala, i-pulp ye-fat burns ifanele iqale ngeentsimbi ezingama-90 ngomzuzu, kunye nomdala umntu, ukutshutshiswa makube ngaphantsi. Ngoko, ukuba uqaphele ukuba umzimba wonke usebenza, uzakufuna ukukhawuleza kweli nqanaba kwaye uqhube ubuncinane imizuzu engama-30.
Makhe sibone oko kubandakanyeka kwibhayisikili. Izandla kunye namahlombe zibamba isondo, njengokuba i-asphalt ingalingani. Isisu nesemva zigcina ibhalansi, ibe "yintloko", ngaphandle kwayo, imilenze yayiya kunxinwa ngokukhawuleza. Imizimba ezukileyo, njengomthetho, sinceda izihlunu zethanga. Iinqwelo zeenyawo zibandakanyeka, kuba sinyusa i-pedal kunye neziseko zezinzwane.
Ukugxotha iinqwelo zokuhamba ngebhayisekile, uqeqesha ngokuhamba ngokukhawuleza, uqeqesho luqhutywa ngeendleko zamafutha. Ngako oko, amafutha amaninzi adla ngokugqithiseleyo emzimbeni, kwaye ngokubuyisela, imilenze yemidlalo kunye nomzimba onamandla ophezulu (ukuba ungadityaniswa nomthamo womzimba).
Njengoko uqeqesho lubonisa, ii-pedals kufuneka zixubushe ubuncinane nge-80 rpm, kuphela kule meko uya kuphepha umthwalo ogqithiseleyo kumalungu. Iibhasikidi zanamhlanje zixhotywe ngeempahla: iinqwelo ezintathu ("iinkwenkwezi") ziphambili, kwaye ezithandathu okanye ezisixhenxe zisemva. Ukuba ukhetha ubungakanani obuncinci beenkwenkwezi, ukululaza i-pedals kulula, oko kuthetha ukuba unako ukujikeleza kaninzi. Amagqirha ezemidlalo akholelwa ukuba ukukhutshwa ngokukhawuleza kweentambo kukuthintela izifo zamalungu omdolo, kunokunceda imilenze enyanzelekile emithanjeni ye-varicose. Ukongeza, unako ukuphuma kwimilenze yobude obude.
Yintoni oyikhethayo?
Ukukhethwa kwebhayisiki kuya kuthintela isimboli kunye nalapho uzimisele ukukhwela khona. Kufuneka kuqatshelwe ngokukhawuleza ukuba ezininzi zeebhayisekile zenzelwe iikhilo ezili-120. Ngokuqinisekileyo, oku akusebenzi emzimbeni, emidlalweni yokugijima kunye ne-triathlon. Ukuba unquma ukuthenga ibhayisekile ukuze unciphise isisindo, ungcono ukhethe i-enduro-models okanye i-cross-country, i-hybrid, i-tourist. Iimodeli zokuqala ezimbini zinamavili amancinci amancinci, ngoko uya kuziva unentembelo kwindlu yelizwe elinamatye, indlela encomekayo epakini, kwihlathi okanye kwintsimi. Umzekelo we-hybrid ulungile kuzo zonke iimeko, kodwa kungcono ukuba ungakhwele ibhayisikili kwiinduli ze-frank kunye neenduli. Imodeli yokutyelela ilungele uhambo olude kwindlela ehamba phambili.
Xa ukhetha ibhayisekile, kufuneka uqaphele ukufika. Emva koko, ukuba ukulahleka kwesisindo kulunge, ukuba ukufika kufana nemidlalo: ivili lokuqhuba liphantse kwinqanaba le-saddle, ngelixa ukunciphisa ukunyanzelwa komoya, umqolo kufuneka ufanane nomhlaba. Ngoko izicathulo zesisu kunye namathambo asebenza ngokunyanisekileyo, oko kuthetha ukuba unako ukususa iindawo zengxaki (ngasentla okanye ngaphantsi komgca wokhuni) ngaphandle kokuzibandakanya okongeziweyo kumaphephandaba.
Ukulungiswa kwesithuba
Ukuqwalasela ukuphakama kwesikhephe ukuze ungabi nabuhlungu ngenxa yokungahambi kakuhle, kodwa ujabulele kwaye utshise ngokunyanisekileyo iikhalori ezingama-300 ngeyure. Enye inyawo kufuneka ihlise kwisithuba esezantsi, emva koko ibeke isithende kuyo kwaye iqondise umlenze. Kwale ndawo, faka i-saddle ukuze kuthi xa uhleli, indawo evuliwe yomlenze igcinwa. Ngaphandle koko, ngexesha lokukhwela, imilenze ayiyi kukwazi ukufikelela ekupheleni, oko kuthetha ukuba baya kuphumla kwaye, ngenxa yoko, baya kugula. Kwi-pedal ngexesha lokukhwela, kufuneka ucinezele ekuqaleni kweenyawo, oko kukuthi, apho iminwe ikhula khona, kungekhona iinzwane okanye isithende.
Masithethe ngoku malunga neenkqubo. Ukuba ukhwela kwindlela ephathekayo, ngoko unako ukubeka isilinganiso "inkwenkwezi" ngaphambili, kufuneka ufake 3, 4 okanye 5 "inkwenkwezi" emva. Ngaba ufumanisa nzima ukwenza ii-pedals kwaye ungavami ukuzijika? Emva koko kufuneka unciphise iigesi ukusuka emva kweyesibini. Ngaba akube lula? Emva koko ukwanda kancinci kumva, kwaye kwindawo yangaphambili incinci.
Njengomthetho, ukhetho lokuqala lunikezwa nakwaqalayo. Kwintsika evela phambili ukuya kwi-sprocket ephezulu, kwaye ekunyuseni, kufuneka uqale ukunciphisa ukusasazwa emva, emva koko. Kodwa ukuba ibhasikidi yakho endala ingenazo iimpahla, kufuneka ukhumbule umthetho olula-ukuhamba ngezantya ubuncinane kwiinguqu zamashumi asibhozo ngeminithi, ngokude kunokwenzeka. Ukuba uvakalelwa kukuba kunzima ukuba uhambe ngeenyawo kwaye indlela iya kunyuka, hamba uze uhambe ngezinyawo ukuya kwinqanaba lomgangatho okanye kwinqanaba. Ngaloo ndlela, uya kugwema ukulimala kunye nokupompoza okungadingekile kwemizi. Emva kwakho konke, ukulahleka kwesisindo akukwenzeki ukuba uphazamise i-pedals yebhayisikile ngenzame.
Umzila
Indlela engcono yokukhwela ibhayisekile ukwenzela ukulahleka kwesisindo yindlela ekuphumayo kunye nokunyuka. Inqwelana yesitratti inika nomphumo, kodwa ngabaqalayo kuphela, kwaye emva kweenyanga ezimbini zokuqala. Ewe, kwaye ukusuka kwiphakamiso, isisu sisweleka ngokunyanisekileyo. Ngenxa yoko, emva kweenyanga ezi-2 ze-skiing kunconywa ukuba ungeze isiphakamiso, kuphela ukuphakanyiswa kufuneka kube lula, njengoko ukunyuka okuphezulu kunobungozi emadolweni.
Unganqikazi ukuhamba ngebhayisikili ngezihlandlo ukuhamba. Emva koko, ukuhamba nge-skating - ukuhamba, ukuphindaphinda kwakhona-ukuhamba kuyindlela efanelekileyo yokunciphisa umzimba. Ukutshintsha uhlobo lokunyakaza, awuvumeli ukuba izihlunu zisetyenziswe kwimithwalo, ngaloo ndlela ukwandisa inani leekhalori ezishushu. Ukongezelela, ukuhamba ngeenyawo kuya kuvumela izandla kunye nomva ukuba ziphumule, kuba zingenakuqhelaniswa zingakwazi ukuba zizinzima. Kwakhona, ukuhamba ngezinyawo kuya kukuvumela ukuba uhlangabezane nenxalenye engafanelekanga yendlela yokulahleka kwesisindo ngaphandle kokulimaza impilo yakho.