Kulobu busika: ibhayisikili lezintaba noma usofa? Ingabe sikhuluma ngalokhu?

Ukuhamba emakhazeni, eqhweni, enkungu, kumswakama, esibhakabhakeni esimpunga? Lapho kufika ubusika, mhlawumbe wazitshela ukuthi udinga ukwenza isinqumo mayelana nokuhamba ngebhayisikili ezintabeni:

• Qhubeka ushayela

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• Shayela isivumelwano bese ulungiselela ukululama ngokuhamba kwesikhathi

Noma iyiphi indlela, nanka amathiphu angakusiza wenze ukukhetha okufanele futhi unamathele kukho.

Ukuhamba ngebhayisikili ezintabeni ebusika

Ebusika kungenzeka ngempela ukugibela ibhayisikili. Kudinga ukulungiswa okuncane, imishini encane futhi, ngaphezu kwakho konke, intando enhle.

Kungani kufanele uhambe ebusika?

• Gcina amakhono atholiwe: Ngisho noma ukunciphisa amahora akho okuhamba ngebhayisikili ezintabeni kuyinto evamile, ukuqhubeka nokugibela ebusika kwenza kube lula ukuqhubeka nokugibela lapho isimo sezulu esifudumele sibuya.
• Umhlaba : ukulima umhlaba kuyadingeka ukuze umelane nohambo olukhulu lwangaphandle oluzokwenzeka ngokuhamba kwesikhathi ngenkathi. Kuyi-investment enhle.
• Icebo: Ebusika isimo sezulu siba manzi kakhulu, kubanjiswa kancane, namathrekhi ashelelayo. Udinga ukugxila ekushayeleni futhi lokhu kuzokuvumela ukuthi uziqeqeshe ukuze ukhululeke ngokwengeziwe ngenkathi uhamba esimweni sezulu esomile.
• Ukuhamba ezindaweni ezahlukene: izindlela zimbozwe ngamaqabunga afile, ameva kaphayini, ukungcola neqhwa. Ukugibela ezimweni ezinjalo kunikeza umuzwa ohlukile futhi kukwenza uqaphele imikhawulo yemishini yakho.

Lungiselela ukuhamba ngebhayisikili ebusika

Gqoka!

Kuyabanda futhi kunomoya, ngakho udinga ukugqoka izingubo ezifanele.

Ukuze ugibele ukufudumala, kufanele ulandele izimiso eziyisisekelo ezi-2:

• Ngomzimba ongaphezulu, sebenzisa isimiso sezingqimba ezi-3 ngezinhlobo ezingu-3 zezingubo ezibekwe phezu kwezinye: izingubo zangaphansi eziphefumulayo, isikhumba sesibili, bese kuba ungqimba lwangaphandle ukuze uvikeleke emoyeni, emakhazeni nasemvuleni (okungcono i-Gore-Tex kanye/noma ukhokho) .
• Vikela ikhanda, izingalo nemilenze kahle. Izitho zomzimba ngokushesha futhi kalula ziba ndikindiki ngenxa yamakhaza ❄️.

Imvilophu

Ngokulandela isimiso sokubeka, uzohlala ufudumele, womile futhi uvikelekile emoyeni.

• Izingubo zangaphansi zithintana ngqo nesikhumba. Izogcina ukushisa komzimba wakho futhi isize ukucisha umjuluko ukuze uhlale womile futhi ufudumele.
• Izingubo zokugqoka, okungcono ezinemikhono emide, kufanele ziphefumule kodwa zigqume futhi zikuvumele ukuthi ugcine ukushisa.
• Ibhantshi kufanele okungenani libe namanzi futhi lingangeni emoyeni, futhi likwazi ukumelana nokushisa. Lesi sendlalelo senzelwe ukuvikela kumathonya angaphandle (umoya, imvula, ukuchaphazeka kokungcola noma amanzi). Lesi singqimba sidinga umoya ukuze uhlale womile, ngaphandle kwalokho umswakama okhiqizwa umzimba wakho uzofingqa. Sizokhuluma ngalokhu efayeleni lethu lamabhantshi asebusika e-MTB.

Ngezinsuku ezimfushane, khetha izingubo ezinemibala ekhanyayo, ekhanyayo—zilungele ukuhamba. Kungcono futhi ngesikhathi sokuzingela ukuze ugweme ukubhekwa njengenyamazane.

Izimbotshana

Amandla

Ukuba ndikindiki nokuluma yizimpawu zokuqala zomkhuhlane, ngakho qiniseka ukuthi ugqoka amagilavu ​​amade anolwelwesi lwangaphandle lwe-Windstopper olungangeni manzi kanye nolwelwesi olungenamoya kanye nendwangu yoboya obushisayo yangaphakathi. Igilavu ​​kufanele ihlale izacile ukuze igcine umuzwa wokushayela, ibe nentende yesandla esimboziwe ukuze ibambe kahle, futhi ibe nesihlakala esiphakeme ngokwanele ukuze sishibilike ngaphansi kwemikhono yejazi ukuze kugwenywe uhlaka.

Uma kungenzeka, thenga amagilavu ​​anetheyiphu ekhanyayo.

Kukhona "izifudumezi" ezifana namabhandishi amakhulu angabekwa ezingalweni noma emilenzeni "eqeda ukushisa okucashile" awusizo ngokwanele ukukunikeza induduzo encane ngesikhathi sekhefu. Okokugcina, kulabo abaqaphela kakhulu, ungakwazi futhi ukugqoka i-ultra-thin silk linings, isibonelo, ukuthuthukisa induduzo yokushisa.

Izinyawo

Ukuxilongwa kuyafana nezandla, yilapho umuzwa wokubanda uzozwakala khona kuqala. Gqoka amasokisi nezicathulo! Akwanele ukwaneliseka ngamasokisi asebusika ngaphandle kokukhumula izicathulo zakho zasehlobo; amakhaza aqinisekisiwe. Amasokisi enziwe ngefayibha eshisayo (thermolite, merino wool) azogcina ukushisa ngokususa umswakama.

Qaphela ubukhulu bamasokisi akho: uma bukhulu kakhulu, bazocindezela izinyawo zakho futhi bakuphoqe ukuthi ukhethe usayizi wezicathulo ezinkulu. E-UtagawaShop uzothola uhla lwamasokisi asebusika amancane aklanyelwe ngokuqondile ukugwema lokhu.

Khona-ke, ukuze uvikele izinyawo zakho emoyeni nasemanzini, ungakhetha izicathulo ezikhethekile noma isembozo sezicathulo ze-neoprene (ezingaphansi kokusebenza, kodwa ezishibhile).

Izingibe

Uma kubanda, awunakuzikhethela, kufanele ushintshele ezikhindini ezinde. Zihlonyiswe ngamabhande, zinikeza ukufudumala okwengeziwe kanye nokungena komoya okuhle kakhulu. Izintambo zama-shorts zizodinga ukudonswa phezu kwezingubo zangaphansi zobuchwepheshe. Izikhindi kufanele zenziwe ngolwelwesi olungangeni manzi (noma olungangeni manzi) kanye nolwelwesi olungangenwa umoya. Okokugcina, ungayinaki i-suede ngezindleko zezindwangu ezisetshenziswa ezikhindini, ukunethezeka kwakho esihlalweni kusengozini.

Hlala ubonakala

Ebusika akubandi nje kuphela, kodwa futhi kuba mnyama ngokushesha okukhulu.

Emigwaqweni yasemaphandleni, abashayeli bavame ukuhamba ngokushesha futhi bakhohlwe ukuthi bangase bahlangabezane nabagibeli bamabhayisikili: gqoka izingubo ezinemigqa ekhanyayo futhi uhlomise ibhayisikili lakho lasezintabeni ngezibani.

Sizokutshela kabanzi esihlokweni sethu mayelana nezibani ezihamba phambili zamabhayisikili asezintabeni.

Nquma isimo senhlabathi

Isithwathwa, iqhwa, nemvula noma inkungu kungashintsha imizila nemigwaqo. Hlola isibikezelo sezulu ukuze ungabanjwa ungalindele. Emigwaqweni enodaka kakhulu noma eqhweni, amathayi kufanele ancishiswe kancane ukuze kuthuthukiswe ukuhamba. Ngokufanayo, ukubhuleka kufanele kulindeleke ukuthi kuphumelele. Ukusevisa i-ATV ngemva kokugibela ezimweni ezinjalo kuyimpoqo. Hlanza ibhayisikili kahle futhi ugcobe izingxenye ezihambayo zefreyimu.

Kuthiwani uma sisusa ibhayisikili?

Yenza indlela yokuphumula okufanele kahle komzimba wakho! Ungalisebenzisa kanjani leli khefu lasebusika ukuze ushaje amabhethri akho abe mkhulu futhi uqale futhi ngonyaka ozayo? Okufanele ukwenze nokungafanele ukwenze? Uyathanda eminye imidlalo noma cha? Nini futhi kanjani ukuqala kabusha? Ngaphandle noma ngaphakathi?

Питание

Umqondo wokuzijabulisa kufanele uhlale umaphakathi kodwa ulawulwa. I-hamburger kanye nama-fries noma isidlo samaholide sokuphela konyaka, ngakolunye uhlangothi, akunqunyelwe! Okuningi kakhulu akukuhle nje. Ngokudla ukudla okulinganiselayo, okuhlukahlukene nokulula, asizinciphisi ngokweqile futhi sigwema ukushintshashintsha okukhulu kwesisindo unyaka wonke. Kutuswa ukuthi uzikale njalo ukuze uqaphe ukuguquguquka kwesisindo sakho. Kubalulekile ukudla ukudla okulinganiselayo, okungenamsoco ukuze ungaqali kakhulu ngaphansi kwezinga lesisindo somzimba wakho ngesikhathi sokululama.

Ukuzijabulisa okusebenzayo ebusika

Ukuhlala usebenza ngalesi sikhathi kuyisiqinisekiso sokululama kalula. Uma ikhefu lezemidlalo eliphelele lesonto elilodwa kuya kwezinsuku eziyi-10 lingacatshangelwa, akunconywa ukuthatha ikhefu lezinsuku ezingaphezu kweziyi-15, ngoba ngaphezu kwalokho kungase kube nezinguquko ezingezinhle zomzimba (imisipha nenhliziyo) uma kuqhathaniswa nekhono lomzimba wakho lokuzivumelanisa nezimo. ekucindezelekeni okuvelayo. Inani elincane lomsebenzi wezemidlalo lanele ukukhawulela "ukulahlekelwa" kwesimo somzimba, isibonelo, izikhathi ezingu-1-2 zokukhanya zamahora angu-1-2 ngesonto esiphezulu. Kubalulekile ukuzijabulisa, ukushintsha umoya, ngenkathi ugcina lokho okufundile.

Khona-ke ngeke sisafuna ukuqalisa kabusha okuvamile ngomsebenzi wenhliziyo nemithambo yegazi ngaphakathi nangaphandle kwebhayisikili. Kusukela kulo mbono, kuyacaca ukuthi yonke imidlalo yokubekezela ihambisana kahle kakhulu nokuhamba ngebhayisikili.

Ebusika, ngaphezu kokuhamba ngebhayisikili, ungakhetha izinhlobo ezimbalwa zokuzijabulisa okusebenzayo:

ukubhukuda

Lo mdlalo ufanelwe ukunakwa okukhethekile ngesikhathi esingekho ngoba uthuthukiswa kakhulu: ukuphefumula kanye nemisipha yomzimba ephezulu iyathuthuka. Ukuqapha, kungcono ukukhetha ukukhasa kune-breaststroke, okubeka ukucindezeleka emadolweni.

egijima

Lena indlela enhle yokwehlisa isisindo futhi ugcine uphefumula. Imishini ezicathulweni zakho ibaluleke kakhulu ukugwema ukulimala, futhi ngaphezu kwakho konke: yeka ngokushesha enkingeni encane ngamadolo (lo mdlalo udume nge-tendinitis).

Ukwakha umzimba/ukufaneleka

Ukuqeqeshwa kwamandla kunenzuzo kubagibeli bamabhayisikili futhi kuhambisana nemidlalo yokukhuthazela. Beka kuqala ukujima okuklanyelwe ukudala amandla e-tonic aqhumayo futhi ugweme ukujima okuklanyelwe ukwakha imisipha. Thatha ithuba lokusebenza indikimba engaphezulu, esetshenziswa kancane ekugibeleni izintaba kodwa noma kunjalo isetshenziselwa izingxenye zobuchwepheshe/zesivivinyo.

Emilenzeni, khetha ukuzivocavoca okufana ne-abs noma i-squats. Ungakwazi futhi ukwengeza ama-balance exercises ukuze uthuthukise indawo yakho yokugibela ibhayisikili lezintaba kanye ne-proprioception iyonke.

Ukuhamba ngebhayisikili endlini

Ukuze i-pedal ikwazi ukubamba ukuhamba kwayo futhi ingalahlekelwa isikhala esiningi ku-saddle. Ukuhamba ngebhayisikili kufanele kuhlale kumnandi, ngakho-ke imizuzu engama-30 ukuya ehoreni elingu-1. Eminyakeni yamuva nje, "i-gamification" yokuqeqeshwa iholele ekuxazululeni okukhangayo kulabo abakuthola kunzima ukugibela ibhayisikili ngaphandle kokuthakazelisa okukulethayo.

Isixazululo esiwubukhazikhazi ukukhokhela imfundo yasekhaya ngesifanisi sethebhulethi esixhunyiwe se-ANT+.

Isibonelo, i-Wahoo ne-Zwift inikeza isisombululo esithakazelisayo.

Skis

Kufanelekile ebusika kulabo abakwaziyo, kuwumsebenzi omuhle wenhliziyo nemithambo yegazi kanye nobuchwepheshe, ikakhulukazi ukugcina ukukhalipha lapho wehla ube usabeka phambili okunye ukuzijabulisa. Futhi kuwumdlalo omuhle kakhulu wokuqinisa imilenze kanye nebhande lesisu.

Wonke amabhayisikili asezintabeni ahlukile, kodwa wonke umuntu unomgomo ofanayo: ukuphumula, ukuhlala usesimweni, nokusebenza imisipha engasetshenziswa kancane phakathi nesizini.

Ungenzi lutho lwezemidlalo

Futhi yebo, kuyenzeka futhi ukuthi ungazivocavoca futhi ucabange ukuthi uzokhokha kakhulu lapho uqala kabusha umsebenzi 😉.

Kulezi zimo, ungachitha isikhathi endaweni yokusebenzela wenza ukunakekelwa kwasebusika noma ukuthuthukisa ngemva kweseshini yokufuna intengo engcono kakhulu kwinto efiselekayo.

Ungakwazi futhi ukulandela imiyalelo ku-inthanethi:

• Ukuze ukwazi ukuzenzela yonke into ngebhayisikili lakho, ozakwethu be-TUTOVELO banokuqeqeshwa okuhle kwemishini kwalokhu.
• ukuze uthuthukise ukusebenza kwakho kokugibela ibhayisikili lezintaba ngezeluleko zochwepheshe zokugibela, ukudla okunomsoco, ukuqina kwengqondo nokunye okwengeziwe.Umthamo wezinkundla zokucobelelana ngolwazi ngamabhayisikili asezintabeni no-Sabrina Jonier, umpetha womhlaba owehla izikhathi ezintathu, uzokusiza ukuthi ubuyele esimweni esihle ngesizini ezayo.

Ungakwazi futhi ukuhlola unyaka wakho ngokubuyekeza imisebenzi yokuhamba ngebhayisikili ezintabeni eyenziwa emlandweni wakho we-GPS, futhi uthathe ithuba lokwabelana ngemizila yakho emihle kakhulu ku-UtagawaVTT futhi wengeze kusizindalwazi sesayithi semizila yekhwalithi.

Ungaqala kanjani kabusha ukuhamba ngebhayisikili ngemuva kwekhefu lasebusika?

Imayelana nokuvula kabusha indlela yokuphuma ngokushelela futhi njalo. Umqondo uwukuthola ukungaguquguquki ekusebenzeni kwakho ukuze umzimba wakho ujwayele umzamo futhi. Sizobe sesibeka phambili umsebenzi ohlobene ngokuyinhloko nokubekezela nezindlela (ukulinganisela, ukuhamba kanye nebhayisikili, indlela yebhayisikili yasezintabeni, ukusebenza kahle kokunyakazisa), ukushintsha ukuqeqeshwa ngangokunokwenzeka, ngaphandle kokungabaza ukukwengeza neminye imidlalo yokukhuthazela (isb. ukubhukuda) . Kubalulekile ukubeka phambili imvamisa kanye nenhlobonhlobo yokuqeqeshwa esikhathini esifushane kunokuba kube nenani elikhulu lokuqeqeshwa elibangela ukukhathala okwengeziwe. Umzimba uzosabela futhi uzivumelanise kangcono kakhulu nezicelo ezincane ezivamile kunokuvakasha okukhulu kanye kuphela. Empeleni, kungcono ukwenza ukuqeqeshwa oku-4x1h okuhlukahlukene isonto lonke kuno-1x3h30.

Lizoba yini isu lakho kulobu busika?