Izvo zvaunoda kuziva kana uchitanga pamakwikwi

Pakupedzisira, kurota kwacho kunozadzika - iwe unowana simbi shamwari mbiri. Kukurumidza kufamba-famba muguta, pasina kubata mumigwagwa yemotokari, kuenda kune bhasikoro kana kuti kungoita chifuva chezvakasikwa. Asi usati wasvika kuminda, hazvikuvadzi kuziva kuti ungashandisa sei motokari yachangobva kutengwa kuitira kuti imwe neimwe rwendo inobatsira uye inakidze. Kusarudza sara yakakodzera
Kunyatsofananidzwa zvakasungirirwa ndeimwe yepfungwa huru dzekuwana mufaro kubva pakatasva. Kutanga, kana iwe uine bhasikoro-chinangwa, uye kwete chimiro chevakadzi chaiye, ipapo shandi inogona kuiswa uye yakamanikana kwauri, nokuti kazhinji yakagadzirirwa varume vechidiki. Zvose, zvechokwadi, zvakasiyana uye zvinoenderana nemamiriro ehutano hwemapuranga, asi kazhinji nokuda kwevasikana anoshandiswa zvishomanana uye zvakasarudzwa zvingasarudzwa, iyo yakarongeka zviri nani kutomically. Saka kutsvaga mufananidzo wakanyatsonaka kune iwe.

Uye zvakadaro, zvinopesana neaida (iyo masikisi pasi pepfungwa), chigaro chechikafu hachifaniri kunyorova. Kana iwe ukawira mukati maro semubhedha wemapapiro, uye nokukurumidza kupfuura gare gare iwe uchatanga kubvarura mavara ako. Sarudza chigaro chinononoka kuitira kuti muviri ugare wakavimbika pamusoro payo nechidimbu - "sessile" - mapfupa uye kuyerwa kwakawira pazvikamu zvekutsigira. Kune zvipfeko uye nechechi ergonomic notch pakati pekuderedza kusvibiswa panzvimbo yechishanu. Edza, kamwe kamwe iwe uchanakidzwa neizvi.

Ruramisa kunyura
Paunenge uchifamba pamusoro pebhazikoro, iwe unogona kugara nehovha inenge iri pedyo, apo rambo rinokurudzirwa pamusoro pechigaro. Asi zvakanyanyisa kukwikwidza kwako, nekukurumidza uye zvakanyanya iwe unoda kukurumidzira, iwe unowedzera kukotama, uchideredza gumbo iri pasi pechigaro. Mutumbi weiye akatasva anofamba munzira iyo inenge yakanyanyisa.

Kana iyo mitambo huru yemitambo isingasviki pamberi pako, asi iwe unoda kuchengetedza (uye kuvandudza) hutano hwako, zvinokosha zvikuru kuti usarudze kukodzera kukwirira kukwirira. Iyo yakakwirira iwe uchikwira, iyo, yega, pakutanga inotyisa, asi pakupedzisira inonyanya kukosha. Pasi-yakaipisisa mabvi, uye zvimwe zvose hazvisi nyore. Somuenzaniso, kana usina zvinhu zvose zvakarongeka nemusana wako, iwe unogona kunzwa sei, nekutsika kwekudzika kwechikepe, chiuno chinomesa uye chinotambanudza. Kana iwe usina matambudziko akadaro, zvakadaro vanobva kune izvi. Kunyanya, apo mabvi ari munzvimbo yakadzika yakanyatsogadzika, uye mukati-kumusoro-pedyo nekubata chifukidzo, zvakaoma zvikuru kumakumbo kuti asvike pedals apo achikwira chikomo uye nekukurumidza kuwedzera.

Izvi zvose zvinogona kudziviswa sei? Simudza sarai kusvika kune yakakwirira zvokuti iwe unenge uchitarisa gumbo kusvikira pakuguma apo rutsoka rwuri pasi. Hongu, hongu, tinonzwisisa, zvinotyisa: haugone kusvika pasi pasi nemakumbo ose uye kunonoka, kana kamwe-kamwe munhu akabuda kunze mumugwagwa kana iwe unofanira kumira kamwe kamwe. Saka ita zvishoma nezvishoma. Tanga nechinzvimbo chipi nechipi chakasununguka chigaro chepamusoro, apo iwe unogona nyore nyore kugara pasi pabhazikoro uye nyore nyore kumhanya kana pane chero chinhu. Zvadaro wedzera zvishoma, zvishoma pamamiriyoni masere pavhiki - uye iwe unonyarara asi zvirokwazvo unozviziva. Zvadaro zvichava zvakajeka uye zvakajeka zvokuti haungashudzi kudzokera kune imwe yapfuura-ye-ultra-low landing. Zviri nani kupedza nguva yakawanda uchikwira pakakwirira pakutanga kwerwendo uye uchifara kutasva kwemakore, kupfuura munguva yemberi iri pedyo kuti ufukidze chiuno nemabvi ezviko, kuvenga bhasikoro risina mhosva nekukandira pabhokisi kana mezzanine.

Chii chinonzi cadence uye nei uchifanira kuziva nezvazvo
Kwekutanga, iwe unonzwa here? Izwi iri rakanaka risati riri rechiRussia rinoreva kuti nhamba yekufamba inotendeuka neminiti. Paunenge wakasununguka mupaki uye pedals inoshandura zvakakwana mune imwe yechipiri, yako yakawanda iri 60 rpm. Ichi ndicho chakanaka chekudziya-up nguva. Zvishoma nezvishoma, iwe unotanga uye unotenderera makumbo ako kakawanda-kakawanda makungu anofadza paanenge ari 80-100. Vatambi vanoenderera mberi, vachipikisa pedals kaviri nokukurumidza, asi haufaniri kuoma.

Kana motokari yako yakagadzirwa nekombiyuta yemabhasikoro ichienzanisa ichi chakanaka, zvino tangotarisa maitiro. Kana kusina kukodzera kwakadaro, ingoedza kuedza 1-1.5 kutendeuka nemakumbo pedhi nechipiri, zvichida kudarika nguva iyi.

Nezvekushanduka
Ngatiti iwe uine bhasikoro neyeredzi imwe pakati pemakumbo uye imwe kuruboshwe. Ipapo iwe unogara uchitsvaga mune rimwe gear, kufamba kakawanda kana kuderera zvichienderana nehupenyu hwako, mafungiro uye mafungiro emugwagwa.

Asi kana ma-asterisk akawanda, uye ganda rinoshandura mabheji, zvinhu zvose zvinonakidza zvikuru. Nokusimudza kana kuderedza gear, iwe unoshandura kureba mavhiri acho anotenderera nehuwandu hwemagetsi.

Iyo yakakura iyo asteriski mberi uye duku kuduku reruboshwe, iyo yakakwirira gear, uye iwe unomhanyisa mberi nekukurumidza. Ikozvino zvino zvakaoma kutsika. Kana ukashandura kune asterisk maduku pamberi uye nezvimwe - kubva kumashure, ipapo pedaling ichava nyore kusingagumi, asi kukurumidza kwekufamba kuchava kamba.

Izvi zvinoshandiswa magasi zvinodiwa kuitira kuti iwe uwane sarudzo yakakodzera iwe pachako munzira ipi zvayo yemigwagwa ine mitemo yakasiyana. Sei iwe uchitsvaira? Paunenge uchifamba kazhinji uye nyore, iwe unopedza kunze usina chero rubatsiro uye kufara, kana usingatauriki zvishoma nezvishoma uye nekuedza kukuru - majofu emabvi anowedzererwa, izvo, ndine chokwadi, pane imwe nguva zvinorwadza, zvinokuyeuchidza iwe pachako.

Funga nezvehupenyu hwako: mitsipa yegumbo yakaneta - tora gear pasi, iwe unotanga kudonha-kumusoro, kuti uite zvishoma. Uye tarisa rutsoka rwendo. Enda kumugwagwa - kunatsa mutoro, kuburuka uye kusimbisa - kusimudzira kudzivirira utano hwako. Uye hurumende.

Munzira ipi iyo iwe unotasva
Kana uchitaura munharaunda, iwe unogona kutyaira kwenguva yakareba kana zvakakurumidza. Nguva refu uye nokukurumidza haigoni kushanda: lactic acid inouraya mishonga uye iwe uchafanirwa kuwira kubva bhasikoro ndokurara pauswa kusvika ichi chinotyisa chinopfuurira.

Zvose kufanana nekumhanya. Kana iwe uchida, ita zvishoma-zvakasimba aerobic kudzidziswa (marathon type, kureba marefu marefu kwete nguva shoma yenguva), unoda - yakakwirira-intensive anaerobic (seprints - kwemazana emamita mamita, asi kwenguva shoma). Yokutanga inobatsira moyo nemapapu, iyo yekupedzisira inotakura misi.

Chikamu chekudzidzira ndechekubatanidzwa kwemarudzi maviri okutanga: nzvimbo (kana imwe nguva) nepamusoro-soro uye mutoro mukuru zvakakwana unotsiviwa nechimwe chikamu chakasununguka, apo iwe unoderedza pedal speed uye simba, uchienda kumucheto, uri nyore kutamiswa. Saka vanoshandura dzimwe nguva. Nharaunda yekudzidzisa inonakidza uye inonzwisisika, kana iwe uchida simba, kutsungirira, mapapu akachengetedzwa zvakanaka, moyo wakagadzikana, uye humwe hukama huripo. Asi panguva imwechete - yakaoma zvikuru, inokudza zvikuru kutora uye kuichengetedza panzvimbo yakakwirira kwenguva yakareba.

Kana iwe uchida kukwira zuva rimwe nerimwe uye usingaregi kuda basa iri, unogona kushandura urongwa nemazuva evhiki. Semuenzaniso, Muvhuro ichitsvaga (nguva pfupi asi inononoka), Chipiri ndechekufamba-famba aerobic kufamba (rwendo rwakapoteredza nzvimbo), Chitatu inopera (kushandura nhamba shomanana yekuwedzerwa uye nyore nyore), China - zvakare kufamba nyore, Chishanu - zvakare zvakare, kazhinji, iwe unonzwisisa. Mutemo mukuru: zvakakosha kuitisa kurovedza kwakadzika pakati pematambudziko maviri, uye kazhinji, nguva dzose kuita maitiro akawanda ari nyore muvhiki, uye zvakare kuwedzeredza. Uye yeuka kuti bhiri-awa yebhazi dzinofamba zuva roga roga rinonyanya kukosha kune chimiro kupfuura kwemaawa matatu ekutambudzika kusvika kwezuva kubva.