Chimene muyenera kudziwa pamene mukuyamba maulendo oyendetsa njinga

Potsirizira pake, malotowo akukwaniritsidwa - mumakhala ndi chitsulo chamagetsi awiri. Kuthamanga mofulumira mumzindawu, osagwidwa ndi magalimoto, osayendetsa njinga kapena chifuwa cha chilengedwe. Koma musanapite kumunda, sizikupweteka kuti mudziwe momwe mungagwiritsire ntchito galimoto yatsopano yomwe mwangotenga kuti ulendo uliwonse ukhale wosangalatsa komanso wosangalatsa. Kusankha chovala choyenera
Kulumikizana moyenera ndi chimodzi mwa mfundo zazikulu zopezera chisangalalo kuchokera kukwera. Choyamba, ngati muli ndi njinga yamagetsi, osati chitsanzo chapadera cha amai, ndiye kuti chovalacho chikhoza kukhala chochepa komanso chophweka kwa inu, chifukwa nthawi zambiri chimapangidwa kwa anyamata. Zonse, ndithudi, palokha payekha ndipo zimadalira mbali za kapangidwe ka pelvic, koma kawirikawiri kwa atsikana amapanga zosankha zazifupi ndi zazikulu, mawonekedwe omwe ali oyenera anatomically. Choncho fufuzani njira yabwino kwambiri kwa inu.

Ndipo komabe, mosiyana ndi zofunidwa (zomwe zimasaka zomwe zimagwiritsidwa ntchito mwanzeru), thumba siliyenera kukhala lofewa kwambiri. Ngati mutalowa mmenemo ngati bedi lamalulu, ndiye kuti posachedwa mudzayamba kusakaniza zida zanu zofewa. Sankhani mpando wodalirika kuti thupi likhazikike motsutsana nalo - "sessile" - mafupa ndi kulemera kunagwa pa mfundo izi zothandizira. Pali ziphuphu komanso ndi zolembera zazing'ono zomwe zimapangitsa kuti pang'onopang'ono zisokonezedwe. Yesani, mwadzidzidzi mukhala omasuka ndi izi.

Konzani molunjika
Pamene mukuyenda pa njinga yamtunda, mukhoza kukhala ndi khola lozungulira, pamene nsanja ikukwera pamwamba pa chisa. Koma pamene mpikisano wanu umakhala wolimba, mofulumira komanso mofulumizitsa mukufuna kuthamanga, muyenera kuŵerama kwambiri, kutsitsa gudumu pansi pa mpando. Thupi la wokwerapo amene amathawa pamsewu ndi pafupi kwambiri.

Ngati zolinga za masewera akuluakulu sizikulowetsani patsogolo panu, koma mukufuna kusunga (ndi kusintha) thanzi lanu, ndikofunika kwambiri kuti musankhe kutalika kwa msinkhu. Kutsika kwanu kukwera, ndithudi, poyamba kumakhala koopsa, komatu pamapeto pake kuli kothandiza kwambiri. Pansi-poipa kwambiri mawondo, ndi zina zonse sizili bwino. Mwachitsanzo, ngati mulibe chilichonse mwadongosolo ndi msana wanu, ndiye kuti mumatha kumverera momwe kudera kumunsi kumakhala kochepa. Ngati mulibe mavuto otere pano, ndiye kuti akuwoneka kuchokera pano. Kuwonjezera apo, maondo atakhala pansi amakhala okonzeka, ndipo kumtunda - pafupi kugwira pachifuwa, zimakhala zovuta kwambiri kuti miyendo ikhale yodutsa pamapiri ndi kukwera msanga.

Zonsezi zingapewe bwanji? Kwezani chovalacho mpaka kutalika kotero kuti iwe umangowongoka mwendo mpaka mapeto pamene phazi liri pansi. Inde, inde, timamvetsa, ndizoopsa: simungathe kufika pansi pansi ndi mapazi onse awiri ndikuzengereza, ngati mwadzidzidzi winawake adalumpha panjira kapena muyenera kusiya mwadzidzidzi. Choncho chitani pang'ono pang'onopang'ono. Yambani ndi msinkhu uliwonse wokhala ndi mpando wokhala ndi mpando wabwino, pamene mungathe kukhala pansi pa njinga ndikudumpha mosavuta ngati muli ndi chirichonse. Kenaka yonjezerani pang'ono, pafupifupi mamilimita angapo pa sabata - ndipo mumakhala mwakachetechete koma mosamala mumvetse. Ndiye zidzakhala zosavuta komanso zosavuta kuti simukufuna kubwereranso kumbuyo - kumalo otsika kwambiri. Ndi bwino kuthera nthawi yambiri ndikunyamula msinkhu kumayambiriro kwa ulendo komanso mwachimwemwe kukwera kwa zaka, kusiyana ndi posachedwa kuti mutenge chiuno ndi mawondo, kudana ndi njinga yopanda chilungamo ndikuponyera pa khonde kapena mezzanine.

Kodi cadence ndi chifukwa chiyani muyenera kudziwa za izo
Kwa nthawi yoyamba, kodi mumamva? Mawu okongola osati a Chirasha amatanthawuza kuti nambala ya pedal imatembenuka pa mphindi iliyonse. Mukamasuka paki ndi pedals mutembenuzire mzere umodzi, mphindi yanu ndi 60 mphindi. Izi ndifupipafupi. Pang'onopang'ono, mumayamba ndi kusinthasintha miyendo nthawi zambiri - makulu ambiri amakhala osangalatsa pamlingo wa 80-100. Othamanga amapita patsogolo, akupotoza maulendo awiri mofulumira, koma simukusowa kuvutika.

Ngati galimoto yanu ili ndi makompyuta a bicycle akuyang'ana izi, ndiye yang'anani pazofunika. Ngati palibe njirayi, yesetsani kuchita 1-1.5 kutembenukira ndi pedals pamphindi, osachepera kupitirira pafupipafupi.

Za kusintha
Tiyerekeze kuti muli ndi njinga imodzi ndi nyenyezi imodzi pakati pa pedals ndi wina kumbuyo. Ndiye inu nthawizonse mumasokoneza mu gear imodzi, kuyenda mobwerezabwereza kapena mochepa malingana ndi mawonekedwe anu, mawonekedwe ndi malingaliro a msewu.

Koma ngati asterisks ali ochuluka, ndipo chogwirira ntchito chiri ndi zizindikiro zosintha, chirichonse chiri chochititsa chidwi kwambiri. Mwa kukweza kapena kuchepetsa zida, mumasintha mtunda umene mawilo amawombera ndi nthawi zonse.

Zikuluzikulu za asterisk kutsogolo ndi zing'onozing'ono kumbuyo kwa gudumu, kutsika kwa gear, ndipo mumathamangira mofulumira. Koma tsopano ndi kovuta kubwereza. Ngati mutembenukira ku asterisk yaying'ono kutsogolo ndi zina - kumbuyo, ndiye kuti kuyenda kumakhala kovuta mosavuta, koma liwiro la kuyenda lidzakhala kamba.

Zosinthazi zimagwiritsidwa ntchito kuti muthe kusankha nokha msewu wokhazikika pamsewu uliwonse wotsetsereka. Nchifukwa chiani mumadandaula? Mukamayenda mobwerezabwereza, mumatopetsa popanda phindu lililonse komanso zosangalatsa, ngati mukulephera pang'onopang'ono komanso molimbika kwambiri - malumiki a mawondo akusungunuka, omwe ndikutsimikiza, nthawi zina adzakumbukira, ndikudzikumbutsa nokha.

Ganizirani za umoyo wanu: minofu ya mwendo ikutopa - kutembenuzira zotsikirapo, mumayamba kugwedezeka - apamwamba, kuti musamachite zinthu zochepa. Ndipo yang'anani kutsetsereka kwa njirayo. Pitani kumtunda - kuchepetsa katundu, kuchepetsa ndi kufulumizitsa - kwezani kuti muteteze thanzi lanu. Ndipo mawonekedwe.

Kodi mumakwera m'njira yotani?
Ngati mungalankhulepo, mukhoza kuyendetsa motalika kwambiri kapena mofulumira kwambiri. Kutalika ndi kofulumira sikugwira ntchito: lactic asidi idzapha minofu ndipo iwe uyenera kugwa kuchokera pa njinga ndikugona pa udzu mpaka chiwonongeko ichi chikudutsa.

Zonse ziri ngati kuthamanga. Ngati mukufuna, chitani zovuta zapamwamba (a marathon mtundu, ulendo wautali osati nthawi yochepa), mukufuna - anaerobic yapamwamba (monga sprints - kwa mamita mazana angapo, koma nthawi yochepa). Yoyamba ndi yothandiza kwa mtima ndi mapapo.

Kupititsa patsogolo maphunziro ndi kuphatikiza mitundu iwiri yoyamba: malo (kapena nthawi inayake) ndi mkulu wamtundu ndi katundu wochuluka mokwanira amalowetsedwa ndi gawo losasuka kwambiri, pamene mumachepetsa msangamsanga ndi msinkhu, mukupita kumunsi, mosavuta. Kotero iwo amasinthasintha kangapo. Njira yophunzitsira ndi yosangalatsa komanso yosasinthasintha, ngati mukufuna mphamvu, chipiriro, mapapu abwino, mtima wathanzi, ndi mgwirizano wina. Koma pa nthawi yomweyi - zovuta kwambiri, zowonjezera kutentha ndikuzisunga pamtunda wautali.

Ngati mukufuna kukwera tsiku lililonse ndikusiya kukonda ntchitoyi, mukhoza kusintha njirayi ndi masiku a sabata. Mwachitsanzo, Lolemba ndizochepa (zochepa koma zochepa), Lachiwiri ndi njira yosavuta kuyenda (ulendo woyandikana nawo), Lachitatu ndi nthawi (kusinthasintha pang'ono ndi zosavuta), Lachinayi - mobwerezabwereza, Lachisanu - kachiwiri, ambiri, mumamvetsa. Lamuloli: Ndikofunikira kupanga maphunziro ophweka pakati pa nthawi ziwiri, ndipo kawirikawiri, nthawi zonse muzichita maulendo ophweka kwambiri sabata, ndiyeno mutapititsa patsogolo. Ndipo kumbukirani kuti njinga ya hafu ya maora ikuyendayenda tsiku ndi tsiku ndi yothandiza kwambiri kwa chiwerengero kusiyana ndi kufika kwa ola limodzi la maola atatu tsiku lopanda pake.