CYCLING
Ukuhamba ngebhayisikili endlini akukona ukuvivinya umzimba okuhilela ukupedalina ukumelana nokuqina, kodwa kunalokho kuwukuzivocavoca okuhlanganisa ukulungisa isihlalo sehhashi nesonyawo nokugcina isigqi ukuze amadolo azungeze ngendlela yemvelo.
Amabhayisikili anokwethuka okuphansi kakhulu, kodwa uma isihlalo sehhashi siphansi kakhulu noma izinyawo zakho zingagxilile kumaphedali, ungase uzwe ukungakhululeki okuphindelelayo emadolweni nasezinqulwini. Uma umi eduze kwesihlalo sehhashi, yilungise ilingane nobude be-hip futhi uhlole ukuthi amadolo akho agobe kancane yini endaweni ephansi kakhulu ye-pedal yangempela. Zifudumeze ngokumelana nokukhanya futhi wandise isikhathi sakho ku-cadence egcina umzimba wakho ongaphezulu uzinzile.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus
- Imisipha esekelayo
- Izintambo, amathole, ama-hip flexor, umnyombo
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Pedaling eqhubekayo
Ngikulungisa kanjani ngokushesha ukuphakama kwesihlalo?
Thatha ubude be-pelvic yakho njengendinganiso yokuqala, futhi empeleni uyigibele ukuze ubone ukuthi i-pelvis yakho ayinyakazi yini phansi kwe-pedal futhi amadolo akho agobile kancane.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Lungisa ubude besihlalo kanye nendawo yangaphambili/yangemuva
Lungisa ubude ukuze amadolo agobe kancane futhi i-pelvis ingatsheki endaweni ephansi kakhulu ye-pedal. Lungisa izindawo ezingaphambili nezingemuva zibe sezingeni elifanele amadolo akho nendlela yokunyathela.
- 2
Gcina izinyawo nezandla zakho zizinzile
Beka ibhola lonyawo lwakho eduze ne-asili yokunyathela bese uqinisa ibhande. Bamba isibambo kancane, wehlise amahlombe akho, futhi ugcine izindololwane zakho zithambile.
- 3
Ihamba kahle ngokumelana nokukhanya
Vumela amadolo akho ehle phezulu abheke ezinzwaneni zakho. Gcina i-cadence egcina izinqulu zakho zinganyakazi ngapha nangapha kwisihlalo sehhashi.
- 4
Ukwandisa ukumelana noma isikhathi ngesinyathelo esisodwa
Zifudumeze okungenani imizuzu emi-5, bese ulungisa kancane kancane ukumelana noma isivinini kuye ngomgomo wakho. Ngaphambi kokuphela, yehlisa ukumelana futhi ululame kancane.
FIT BEFORE EFFORT
Qinisekisa ukuthi ubude besihlalo sakho sehhashi bulungile ukuze amadolo akho nezinqulu zihlale zizinzile ku-loop.
Uma isihlalo sehhashi siphansi kakhulu, ukugoba kwedolo kuzokwanda phezulu kwe-pedal, futhi uma iphakeme kakhulu, i-pelvis izozamazama ngapha nangapha phansi.
Ngemva kokuhlangabezana nezinga lokuqala, lungisa ku-0.5 kuya ku-1 cm ama-increments futhi ungagcini ngokuphoqa indawo engakhululekile.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Thulisa i-pelvis yakho, beka amadolo akho ezinzwaneni zakho.”
ENOUGH RESISTANCE
Uma ukumelana kukhanya kakhulu, i-pedal izogxuma futhi ukulawula ngokuhlanganyela kuzoba nzima
Uma izinyawo zakho zingakwazi ukuhambisana nejubane lokunyathela futhi izinqulu zakho zigxumagxuma, yehlisa i-cadence yakho noma wengeze ukumelana okwengeziwe.
Ngakolunye uhlangothi, uma amadolo akho eya ngaphakathi noma usonta umzimba wakho ongenhla lapho unyathela ukumelana okunzima, azokwehla ngokushesha.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isihlalo sesihlalo siphansi kakhulu
- Lokho okubonayo
- Idolo ligoba kakhulu phezulu kwe-pedal futhi idolo langaphambili alikhululekile.
- Imbangela engaba khona
- Isihlalo sehliswe ngokweqile ukuze izinyawo zakho zithinte kalula phansi.
- Indlela yokulungisa
- Phakamisa i-pedal kancane kancane ukusuka endaweni ephansi ukuya endaweni ephakeme lapho amadolo akho egobe kancane.
I-Pelvis inyakaza isuka ngapha nangapha
- Lokho okubonayo
- Izinqulu zami ziyaphakamisa/zinyakazisa isihlalo sehhashi kuwo wonke ama-pedal.
- Imbangela engaba khona
- Isihlalo siphezulu kakhulu noma i-cadence idlulele.
- Indlela yokulungisa
- Yehlisa isihlalo kancane bese unciphisa ama-revs abe sezingeni elilawulekayo.
Ukuncika umzimba ongaphezulu ngokweqile esibambeni
- Lokho okubonayo
- Izandla zami namahlombe ami kubuhlungu futhi intamo yami izizwa iqinile.
- Imbangela engaba khona
- Isibambo sikude kakhulu noma kukhona ukumelana kakhulu, ngakho-ke ngibambelela ngomzimba wami ongaphezulu.
- Indlela yokulungisa
- Lungisa isibambo, wehlise ukumelana, gcina izandla zakho zilula futhi umzimba wakho usekelwe.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuqeqeshwa Kwesikhashana
Khulisa ukusetshenziswa kahle kwekhalori ngokuphindaphinda ukuqina okuphezulu nokuphansi.
Ukwenyuka kwesikhathi nokumelana
Qinisa amandla akho ngokwandisa isikhathi sokusebenza noma ukukhulisa izinga lokumelana lomshini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngemizuzu engama-20-30 noma izikhawu ezimfushane ngokuqina okunethezekile. Ungakhulisi isikhathi, i-cadence, nokumelana konke ngesikhathi esisodwa, kodwa hlola isimo sendawo lapho amadolo akho ethintana nesihlalo sehhashi.
Imvamisa
3-5 izikhathi ngeviki
Uma inhloso yakho kuwukulahlekelwa ngamafutha omzimba, kubalulekile ukukwenza njalo.
Ivolumu
20~40 imizuzu
Yandisa kancane isikhathi ngokwezinga lakho lokufaneleka.
- Yenza lokhu ngenkathi uphuza amanzi amaningi.
- Vikela amalunga akho ngokunwebeka okukhanyayo ngaphambi nangemuva kokuzivocavoca.
Imibuzo evame ukubuzwa
Yikuphi okungcono, i-cadence esheshayo noma ukumelana okunzima?
Kuya ngezinhloso zakho. Lungisa into eyodwa ngesikhathi inqobo nje uma ukwazi ukugcina isikhundla, futhi wehlise uma izinqulu zakho zigxuma noma amadolo akho ewa.
Ngingakwazi ukuqhubeka ngigibele uma amadolo ami ebuhlungu?
Ngokushesha hlola isihlalo sehhashi, ukuma konyawo, nokumelana. Uma ubuhlungu obubukhali buqhubeka ngemva kokulungiswa, yima futhi uthintane nochwepheshe.
