I-CYCLIST HYDRATION - Velobecane - Ibhayisikili likagesi

I-hydration ingenye yezinto ezinqumayo zokuhamba ngebhayisikili. Ubuwazi ukuthi ukulahlekelwa ngu-2% wesisindo somzimba wakho emanzini kunganciphisa ukusebenza kwakho kwezemidlalo ngo-20%? Ukuphelelwa amanzi emzimbeni ngokuvamile kuyimbangela yobuhlungu bemisipha, amajaqamba, i-tendinitis...ngakho-ke ukubaluleka kokuphuza njalo! Nawa amathiphu angu-10 alula nasebenzayo angakusiza ukuthi uhlale ugcwele amanzi futhi ungasebenzi.

1. Moise njalo

Ngesikhathi sokuzivocavoca, umzimba ulahlekelwa amanzi ngenxa yokushisa okukhiqizwa imisipha, amanzi akhishwa ukujuluka, nokushisa komzimba okuphezulu lapho umoya ozungezile ushisa.

Khumbula ukuphuza amanzi njalo ukuze unxephezele lokhu kulahlekelwa. Inani lamanzi okuphuza lincike ezimweni zezulu, ibanga kanye nokuqina komzamo. Ngokuzivocavoca okunamandla kakhulu ehlobo, bala cishe ithini elilodwa lama-500 ml ngehora.

2. PHUZA NGOKUNCANE.

Kubaluleke kakhulu ukuphuza ngamanani amancane, kusukela ekuguqukeni kokuqala kwesondo kuze kube sekupheleni kwemizamo yakho. Kwanele phuza okukodwa noma okubili njalo emizuzwini eyi-10-15.

3. UNGALINDI UKUZWA KWAKHO KOOMA.

Uma uzizwa womile, usuvele uphelelwe amanzi emzimbeni. Ngakho-ke, akufanele silinde ukuthi umzimba ubize amanzi, kodwa kunalokho silindele lokhu kuzwa.

4. PHUZA NGASEGUMBENI LESIBILI.

Khetha iziphuzo ekamelweni lokushisa ngoba amanzi abandayo kakhulu adala izinkinga zesisu. Ngakho-ke, i-hydration yakho iyashintsha.

5. AMANZI AMADINI: NGEMIZAMO YESIKHATHI ESIFUSHANE

Amanzi angenye yezindlela ezingcono kakhulu zokufaka amanzi, futhi ngemizamo engaphansi kwehora elingu-1, amanzi amaminerali anele.

6. AMANZI AMNANDI KANYE NEZIPHUZO ZE-ISOTONE: IMIZAMO YESIKHATHI ESIDE

Njengoba uvivinya umzimba isikhathi eside, udinga ukudla okunama-carbohydrate namaminerali ukuze uhlangabezane nezidingo zakho.

Amanzi amnandi, amanzi anesiraphu noma uju, noma iziphuzo ze-isotonic zigcwalisa lokhu kulahlekelwa kwamandla futhi zinikeze ukugeleza kwamanzi okuphezulu. Amanzi anoshukela kancane abuye ahlale esiswini isikhathi eside ngaphambi kokungena emathunjini amancane.

7. UKUFUDUMELA OKUPHEZULU: CABANGA AMANZI AKASAWOTI

Uma uzivocavoca lapho kushisa, ujuluka kakhulu futhi ulahlekelwe usawoti wamaminerali. Lokhu kulahlekelwa kunganxeshezelwa ngokuphuza amanzi anosawoti omncane noma isiphuzo esifanelekile se-isotonic. Usawoti usheshisa izinga lokufika kwamanzi emisipha futhi ugcine amanzi emzimbeni.

8. QHUBEKA ULALELA UMZIMBA WAKHO.

Esibonakalisweni sokuqala (ukuzwa ukoma, ubunzima emilenzeni, ukuphefumula, ubuhlungu bemisipha, njll.), cabanga ukuphuza. Uphelelwe amanzi emzimbeni futhi lokhu kungase kuthinte isimo sakho sonke somzimba.

9. PHUZA NGAPHAMBI KOKUQEQESHWA.

Ukuthola amanzi ngesikhathi sokuzivocavoca kubaluleke kakhulu, kodwa khumbula ukuphuza ngaphambi komjaho noma ukuhamba ngezinyawo! Thatha u-300 ml wamanzi amaminerali ukuze ugwinye kancane phakathi nemizuzu engama-90 ngaphambi kokujima kwakho. Ngakho-ke, ulindele ukulahlekelwa kwamanzi futhi wenze i-hydration ephansi ebonwe ekuqaleni komncintiswano.

10. UKUBUYISA = UKUBUYISA

Ukusebenza ngokomzimba kuholela ekukhathaleni okuvamile kanye nemisipha. Ukululama kudinga ukubuyisela amanzi emanzini. Kunconywa ukuthi uphuze kungakapheli imizuzu eyi-15-30 ngemuva kokuqeqeshwa ukuze ugcwalise izinqolobane eziphelile. Iziphuzo ze-Isotonic ezifanele ukululama zingasetshenziswa. Ukusebenzisa amanzi e-bicarbonate kulungele ukususa imfucuza ene-asidi enqwabelene ngesikhathi semidlalo.

Kungani udinga ukuphuza?

Udinga ukuphuza ukuze unxephezele ukulahleka kwamanzi okuhambisana nokuzivocavoca: lapho kushisa, udinga ukuphuza kakhulu!

Isitsha esilingana nebhayisikili esinosayizi ojwayelekile siphethe uhhafu welitha lesiphuzo. Emazingeni okushisa ajwayelekile, udinga ukuphuza okungenani ithini elilodwa ngehora, esimweni sezulu esishisayo maphakathi nehlobo, umthamo ucishe uphindwe kabili, amathini amabili ngehora ...

Uma ulahlekelwa amanzi ngesikhathi sokuzikhandla, umthamo wakho wemisipha uphazamiseka kakhulu: lapho ulahlekelwa amanzi amaningi, uhamba kancane kancane ... Kuthiwa ukulahlekelwa ngu-1% wesisindo sakhe kubangela ukuba ulahlekelwe i-10% yamandla akhe ngokomzimba. ... Ngakho, ukulahlekelwa amagremu angu-700 kumdlali onesisindo esingama-70 kg kuzomphoqa ukuba agijime ku-27 km / h esikhundleni se-30: lokhu kunomthelela omkhulu ekusebenzeni!

Ulinde isiphuzo?

Kufanele uqaphele ukuthi ungaphelelwa amanzi emzimbeni ngisho nangaphambi kokuba uqale ukuphuma: ukuphuza utshwala njalo kufanele kube ingxenye yendlela yakho yansuku zonke. Ungasebenzisa isiphuzo esilindile, isibonelo, ngaphambi komncintiswano. Lesi siphuzo sokulinda kufanele sifake amaminerali namavithamini kanye nesiphuzo somzamo.

Yini okufanele uyifake esitsheni?

Ukuphuza amanzi kuphela akuyona i-panacea, kodwa isiqalo esihle. Lokhu kungase kwanele, isibonelo, umzamo omfushane ongaphansi kwehora.

Ngokwami, ngihlala ngihamba nekani lamanzi nekani lesiphuzo esinamandla. Asikho isidingo sokulayisha umnyuzi futhi uthathe amathini amabili eziphuzo ezinikeza amandla, ikakhulukazi njengoba esimweni sezulu esishisayo ungase udinge ukupholisa: isibonelo, fafaza intamo yakho. Futhi ukuyithululela ngesiphuzo esiphundu, ngombono wami, akuwona umqondo omuhle (...). Uma ukhuphuka umqansa namazinga okushisa angaphezu kwama-degrees angu-30, izinga lokushisa lomzimba likhuphuka kakhulu ngenxa yokukhululwa kokushisa okuhambisana nomzamo. Lokhu ukusabela okuvamile ekushiseni kwanoma iyiphi injini, kuhlanganise nomzimba womuntu. Ngakolunye uhlangothi, uma ungazi ukuthi ungayipholisa kanjani, kuqinisekisiwe ukushisa nokuphelelwa uphethiloli ... ngisho nokungahambi kahle okuvame ukubonakala ku-triathlon, isibonelo, nabagijimi abagcina behamba futhi. ukuthuthumela!

Kulezi zimo zokushisa okukhulu, akufanele uphuze kuphela, kodwa futhi uzipholise ngokuzifafaza ngekani, kodwa futhi uthathe indiza yamanzi enikezwa abahleli noma izibukeli eceleni komgwaqo ngesikhathi semidlalo ethile.

Mangaki ?

UMA ngiphuma ngihamba ibanga elingu-60 kuye ku-120 km/s, ngivame ukuhlala amathini amabili angama-500 kuye kwangama-750 ml, ngaphezu kwalokho, ngazithengela ubhaka olungele ukuhamba ngebhayisikili, onamathiselwe eduze nomzimba futhi angikwazi ukumelana nobunzima. umoya. Khona-ke ngifaka kulesi sikhwama noma isikhwama sekamela esinokunikezwa kwamanzi kusuka ku-1 kuya ku-120 amalitha, noma nje ngithathe amanye amathini amabili nempahla eqinile, noma enye i-raincoat. Uma uhamba ngezinyawo ezinde noma ugibele ukubekezela ngaphezu kuka-XNUMXkm lesi yisixazululo esihle, okunye wukumisa uthole isitolo sokudla ukuze uthenge ibhodlela lamanzi noma i-soda ukuze usebenzise ushukela.

Abanye basebenzisa imithombo, kodwa awekho imithombo enyakatho (...) noma ompompi basemathuneni bokufaka uphethiloli, inqobo nje uma amanzi ephuzwa.

Kufanele uphuze kangaki?

Uma sithi kufanele uphuze ithini ngehora, lokho akusho ukuthi kufanele uphuze ikani ngesikhathi! Kufanele uphuze isiphuzo esisodwa kuya kwezintathu njalo ngemizuzu eyi-10-15. Uma ungajwayele, sebenzisa ikhawunta yakho ukuhlola isikhathi noma uvule i-alamu yocingo lwakho oluphathwayo ngezikhathi ezithile, kuzokulethela inhlanhla ukuze ungakhohlwa. Lapho uhamba, kuzoba i-reflex ukuletha ibhodlela emlonyeni wakho ukuze uphuze.

Iziphuzo zamandla

Kuneziphuzo zamandla ezithengiswayo: Isostar, Overstim, Aptonia (uphawu lwentengiso iDecathlon). Ngokwami ​​uhlangothi, ngikhethe i-Uptonia enolamula, umkhiqizo uyaqabula futhi ungifanela kahle. Ngemva kokuhamba isikhathi esithile, ngizwa umehluko wangempela ekukhathaleni kwemisipha kanye nangaphandle kwempushana yamandla esitsheni sami. Ngalezi zithasiselo, ukuvumelana noma ukuqina kwenzeka kamuva kakhulu noma akubonakali nhlobo.

Amakha ahlukile, izingoma azifani, ngicabanga ukuthi wonke umuntu kufanele azizame ukuze athole ukuthi yini emfanele kakhulu. Kulula ukuthola abaqhathanisi kunethiwekhi ezingeni lokuqamba, futhi wonke umuntu ukhululekile ukuzikhethela, kodwa ukwenqaba isiphuzo samandla, ngombono wami, kuyiphutha. Ekugcineni, ungonga imali ngokuthenga iphakethe le-sachet elikhudlwana elizokusebenzela noma kunjalo phakathi nesizini ...

Okokugcina, hlonipha imithamo enconyiwe! Ukuphindaphinda umthamo akusizi futhi, ngokuphambene, kungakuvimbela ngenxa yokufakwayo okukhulu kuka-X noma u-Y, anginaso isenzo ngasohlangothini lwabakhiqizi, futhi akunandaba ukuthi abantu bathini, imithamo icatshangwa kahle futhi ihlolwe ...

Zenzele eyakho imiksi?

Zenzele isiphuzo sakho ngoshukela, usawoti, njll., kungani kungenjalo, kodwa mina anginaso isikhathi futhi ochwepheshe kulo mkhakha bangcono kakhulu kunami! sike sifunde lo mkhuba ezinkundleni zokuxhumana, kodwa uma sikhuluma iqiniso, kuwukumosha isikhathi noma ukonga imali...

Ngokubona kwami, okungcono kakhulu, uzibeka engcupheni yokungalungi futhi ugcine usunesiphuzo esibi kakhulu, futhi okubi kakhulu, ube nomphumela ophambene uma ukhulisa umthamo wezithako ezithile kakhulu ukuze ubangele ukungagayeki ukudla noma ukwandisa ukungaphumuli kwemisipha kanye/noma ukululama... Ngokulandelayo , isikhashana ukuhamba ngeSonto okuthulile kumodi yohambo lwebhayisikili, amanzi noma amanzi kanye nesiqukathi sesiraphu kungase kwanele ....

Phuza emva komzamo!

Ukubuyisela kabusha kuyisisekelo sokuhamba ngebhayisikili uma ufuna ukuthuthuka, futhi ukuphuza kukusiza ukuthi ululame ngemva kohambo ngalunye.

I-hydration enhle izokuvumela ukuthi ususe bonke ubuthi obuqoqwe ngesikhathi sokuqeqeshwa noma umjaho. Lokhu kuzosiza ukuhlanza imisipha yakho futhi kuvumele ukuthi iqine ekugibeleni kwakho okulandelayo.

Okokugcina, i-hydration enhle ehlanganiswe nokwelula nokudla okufanele emahoreni ambalwa alandelayo kuyi-equation ephumelelayo yenqubekela phambili nenjabulo emgwaqeni.

Wazi kanjani ukuthi uphelelwe amanzi emzimbeni?

Ekupheleni kosuku, kuhlanganiswe nokugibela ibhayisikili, uphuze ngaphambi, ngesikhathi, nangemva kokwenza umsebenzi womndeni noma eminye imisebenzi: ukuze ubone ukuthi uvuselelwe kahle yini, bheka umchamo wakho kusihlwa uma ucacile. futhi kusobala, kuphelele kangangokuthi unakho konke futhi usesimweni esihle sohambo olulandelayo! Uma kungenjalo, kufanele uphuze kakhulu ...

Kungase kuzwakale kuyinto encane, kodwa bukela i-ballet yochwepheshe enezimoto futhi ngesikhathi se-Tour de France futhi uzothola umbono omncane wokubaluleka kokuphuza kulo mdlalo ...