Nguva dzose mabhasikoro anogona kuvandudza ropa, kusimbisa midzi yeropa nemoyo, kupisa mafuta akawandisa. Kushinga-bhiza hakukodzeri vanhu vanotambura nechirwere chezvipfeko zvemavara. Contraindicated ride for weight loss also with intervertebral hernias uye mamwe maitiro e scoliosis.
Solid pluses
Pano pane pfungwa yokuti kana akatasva bhasikoro, chete chiuno chinosanganiswa, kana kuti panzvimbo yepakutanga quadriceps muscle. Tinoda kutaura kuti pakarepo pfungwa iyi yakanganisa. Kuti uite izvi, zvakakwana kuti uyeuke hurumende yehurumende yekuderedza uremu: kupisa-kubva pamusana we 0, 5-0, 7 (maximum pulse = mazana maviri nemakumi maviri kubva muzera). Nokudaro, kune murume ane makore makumi mana, mafuta ane moto anopisa anofanira kutanga nemakumbo makumi mana neminomwe paminiti, uye mukuru iyeye, kushamiswa kunofanira kuva kuduku. Saka, kuti uone kuti muviri wose unoshanda, iwe uchada kukurumidza kusvika kune iyi yepamhanho uye kutyaira kwemaminitsi makumi matatu.
Ngationei zvinosanganiswa mubhasikoro. Maoko nemafudzi anobata gumbo, sezvo kunyange asphalt isina kukwana. Mimba uye kumashure zvinoramba zvichienzanisa, kuva "nheyo", pasina iyo, makumbo edu anganeta zvakanyanya. Kukudzwa kwekukudzwa, sekutonga, kubatsira masumbu ehudyu. Mhuru dzemakumbo dzinobatanidzwawo, nokuti tinosundira pedal nezvigadziko zvezvenwe.
Kushongedza pedals yebhazikoro, iwe unodzidzisa nekufamba-famba, kurovedza kunoitwa nekudhura kwemafuta. Nokudaro, mafuta akawandisa anotapudzwa zvishoma nezvishoma pamuviri, uye mukudzoka kwakasimba, makumbo emitambo uye musimba wakasimba wepamusoro (kwete kuti urege kuvhiringidzwa nemutumbi wemuviri) inoumbwa.
Sezvakaratidzwa zvinoratidza, pedals dzinofanira kuva twirled kusvika 80 rpm, chete munyaya iyi iwe uchadzivisa kuwandisa mutoro pamajoini. Mabhasikoro ezuva ranhasi ane zvigaro: magare matatu ("nyeredzi") ari mberi, uye matanhatu kana manomwe ari kumashure. Kana ukasarudza hudiki hukuru hwe "nyeredzi", shandura pedals iri nyore, zvinoreva kuti iwe unogona kutarisa kazhinji. Vanachiremba vemitambo vanotenda kuti kukurumidza kufambisa kwekufamba-mhanya ndiko kudzivirira zvirwere zvemabvi emabvi, kunogona kubatsira mamakumbo anowanikwa kune varicose vevine. Mukuwedzera, unokwanisa kunyange kunze kwemakumbo ehurefu hwakasiyana.
Chii chaunosarudza?
Kusarudzwa kwebhazikoro kuchachinja mararamiro uye kwaunoda kutasva. Inofanira kuonekwa nokukurumidza kuti vazhinji bhasikoro yakagadzirirwa kuti inenge 120 kg. Zvechokwadi, izvi hazviiti kumigwagwa, kumhanya uye triathlon mhando. Kana ukasarudza kutenga bhasikoro kuti uremerwe, ipapo iwe unosarudza kushandiswa kwema-enduro-mienzaniso kana kutasva nyika, yekushambadzira, yevashanyi. Mhando mbiri dzokutanga dzine zviduku zvemasvondo, saka iwe uchanzwa uine chivimbo kune imwe imba ine mhirizhonga, imwe nzvimbo yepaki yakawanda, musango kana mumunda. Iyo yakasanganiswa yakaitwa zvakanaka mumamiriro ese ezvinhu, asi zviri nani kuti tisasimuka bhasikoro pazvikomo zvisina kufanira nemakomo. Mufambiro wevatashanyi akanaka kune marefu marefu mumugwagwa mukuru.
Paunosarudza bhasikoro, iwe unofanirwa kubhadhara kubhenekera. Mushure mezvose, kuti kuora muviri kuve nani, kana kubhururuka kwakafanana nemitambo: gumbo rinenge riri pedyo nechechi chechirasi, asi kuti kuderedza kusagadzikana kwemhepo, mushure unofanirwa kuve wakaenzana nevhu. Saka misungo yemudumbu nemabhanhire inoshanda zvakanyanya, izvo zvinoreva kuti unokwanisa kubvisa nzvimbo dzedambudziko (pamusoro kana pasi pemudziyo wakasara) pasina mamwe maitiro ekudhinda.
Ruramisa mamiriro
Ngwarira kureba kwechirasi kuitira kuti usatotambura nekutambudzika, asi unakidzwe uye unotenderera kupisa mazana matatu emashizha paawa. Rimwe pedal rinofanira kuderedzwa kunzvimbo yakaderera, mushure mokunge yaisa chitsitsinho pairi uye yakanamisa gumbo. Uye munzvimbo iyi, shandisa chigaro chechigaro kuitira kuti kana iwe ugere, nzvimbo yakagadzika yemakumbo inochengetwa. Kana zvisina kudaro, panguva yekutasva, makumbo haazokwanisi kururamisa kusvika kumagumo, izvo zvinoreva kuti vachazorora uye, semugumisiro, vacharwara. Paunenge uchifamba panguva yekutasva, unofanirwa kupindira kutanga kwegumbo, kureva, apo minwe ichikura, kwete zvigunwe kana chitsitsinho.
Ngatitaure zvino pamusoro pezvirongwa. Kana iwe uchikwira mumugwagwa wakafara, iwe unogona kuisa muvhareji "nyeredzi" pamberi, unofanira kuisa 3, 4 kana 5 "nyota" kumashure. Iwe unozviwana zvakaoma here kutendeka pedals uye usingawanzovadzorera? Ipapo iwe unofanirwa kuderedza mapeji kubva kumashure kusvika kune wechipiri. Hazvisi nyore here? Zvadaro kuwedzera zvishoma kumushure, uye munzvimbo yakatarisa iduku.
Sezvo mutemo, sarudzo yekutanga inopiwa kunyange kutanga. Pamusoro pamatsetse kubva mberi kuti uwedzere kusvika kumhepo yakakura, uye paunokura, iwe unofanira kutanga kutapudza kutengesa kubva shure, uye mberi. Asi kana bhasikoro rako rekare risina magiya, iwe unofanira kuyeuka mutemo usina kuoma - kuti uende pamhanho yekusvitsa makumi masere paminiti, nguva yakareba sezvingaita. Kana iwe uchinzwa kuti zvakaoma kuti iwe ushambire uye mugwagwa unokwira, enda uye uende netsoka kusvika kumugwagwa wakatarwa kana kuenda kunzvimbo. Nokudaro, iwe uchadzivisa kukuvadzwa uye kusakosha kwekupemha kwemisungo. Mushure mezvose, kuora kurasika hakuitike kana iwe ukanganisa kushambadzira kwebhazikoro nekuedza.
Nzira
Nzira yakanakisisa yekukwira bhasikoro kuti uwedzere kurasikirwa ndeyegwagwa wakadzikama uye unokwira. Mugwagwa wakatsetseka unopawo chiitiko, asi vatangari chete, uye zvino mwedzi miviri yokutanga. Hongu, uye kubva kumakumbo, dumbu rinorasikirwa nemutoro zvakanyanya. Nokudaro, mushure memwedzi miviri yekutsika inokurudzirwa kuti uwedzere kusimudza, chete mapikisi anofanira kunge akajeka, sezvo kukwira kwepamusoro kune ngozi kune mabvi.
Usanonoka kubva bhasikoro kubva panguva nenguva kuenda. Mushure mezvose, kusvetuka-kufamba, zvakare kugadzira-kuruka-kufamba ndiyo nzira yakanaka yekuderedza uremu. Kushandura rudzi rwekufamba, hausi kubvumira mishonga kuti ienzanise nemitoro, nokudaro ichiwedzera nhamba yekoriori yakapiswa. Mukuwedzera, kufamba kwetsoka kunobvumira maoko neshure kuti vazorore, nokuti vasina kujaira vanogona kuva vasina simba. Uyezve, kufamba netsoka kuchakubvumira kuti utsungirire chikamu chisina kukodzera mumugwagwa wekutema kurasikirwa usina kukuvadza utano hwako.