Ungaba ngcono kanjani futhi uhlupheke kancane ukuhamba ngebhayisikili ezintabeni ngenkathi ukhuphuka

Indlela yokuhlupheka kancane emagqumeni ngamabhayisikili asezintabeni: lo ngumbuzo iningi labagibeli bezintaba ezizibuza wona. Kungaba ngenxa yokuthi bafuna ukukhulisa umthamo wabo wokuzijabulisa ngenkathi behamba ngezinyawo, noma ngenxa yokuthi badinga ukusebenza ukuze bafinyelele umgomo othile, njengomjaho noma ukuhlasela.

Sizobona ukuthi yini engena ngokuzenzakalelayo lapho umgibeli webhayisikili wasezintabeni esondela egqumeni, ehlukanisa izinhlobo ezahlukene zokuqwala, bese sinquma ukuthi yikuphi ukujima okudingeka kwenziwe ukuze kuthuthukiswe.

Ithiyori: uyini umthelela wokuhamba ngebhayisikili ezintabeni

I-physics encane, hhayi kakhulu, ngiyathembisa.

Ifiziksi yamabanga aphansi esiyifunda esikoleni samabanga aphakeme isisiza ukuthi sithole amaphuzu abalulekile okusebenza kahle kakhulu ngokukhuphuka intaba ngamabhayisikili.

Isilinganiso samandla nesisindo somgibeli yisici esivelele ekutheni umgibeli angakhuphuka ngokushesha kangakanani.

Ngokombono wemishini, amandla amaningana avimbela ukunyakaza komgibeli webhayisikili.

Amandla okuphakamisa ukususwa:

• Amandla adonsela phansi: Lapho ukhuphuka, la mandla aqondile anciphisa umshayeli webhayisikili. Amandla amelana kakhulu nokukhuphuka komqansa.
• I-Frictional Force: Lokhu ukumelana okuhambisana nomthambeka, kodwa umphumela wawo awuthakazelisi kakhulu ocwaningweni lwethu lonke.
• Ukuhudula kwe-Aerodynamic: okuhlobene nesivinini sohambo, la mandla azokwehla kakhulu ekukhuphukeni njengoba isivinini sincipha.

Qaphela: Kukhona amanye amandla, ukumelana nomhlabathi. I-perpendicular phansi futhi isetshenziswa ezindaweni zokuthintana eziphansi, okungamasondo e-ATV.

Kodwa munye kuphela amandla amakhulu esizama ukuwanqoba lapho sikhuphuka: amandla adonsela phansi. Amandla = isisindo x ukusheshisa = isisindo x amandla adonsela phansi

Qaphela. Isisindo sebhayisikili lakho nakho konke okunye kufakwe esisindweni esiphelele, ngakho-ke kunzima kakhulu ukugibela ibhayisikili elingu-20 kg kunokuhamba ngebhayisikili lezintaba elingu-15 kg.

Njengoba sikhuphuka igquma, ingxenye yamandla adonsela phansi izama ukusibuyisela emuva egqumeni. Ngaphandle kokungena emininingwaneni yejiyomethri, lapho umqansa ukhuphuka, ingxenye yamandla adonsela phansi isidonsela phansi futhi imilenze yethu kufanele isebenze ngamandla ukuze siyinqobe.

Kukhona amandla amancane okungqubuzana phakathi kwamathayi nomhlabathi, abizwa ngokuthi ukumelana ne-rolling, futhi nakuma-wheel hub bearings ebhayisikili, kodwa lawa mancane kakhulu uma kuqhathaniswa namandla adonsela phansi. Lapho umthambeka wegquma uba uziro, sisohlangothini oluyisicaba, futhi akukho ngxenye yamandla adonsela phansi ezama ukusivimba.

Endaweni eyisicaba, ubhekana nobunzima bokumelana nomoya, okubangelwa ukunyakaza kwakho, futhi lapho ijubane lakho liphakeme, kuqina ukumelana komoya.

Njengoba ukukhuphuka kwenzeka ngesivinini esiphansi kakhulu, ukumelana komoya akunakwa. Ngakho, endaweni elinganayo, amandla omgibeli ayisici esinqumayo, hhayi isisindo sakhe. Umgibeli onamandla uyoshesha endaweni eqondile, ngisho noma esindwa.

Ukuze uye (okuningi) phambili, hamba ku-VéloMath

Ngakho-ke, ukuze ukhuphuke ngempumelelo, kufanele:

• nethonya
• Ukukhanya

Izinhlobo ezahlukene zokukhuphuka

Ukuze ukhuphuke amagquma, izinhlobo ezintathu kufanele zihlukaniswe:

Ugu olude

Kudinga ukukhuthazela. Uzodinga ukujwayela isivinini sakho, ungagcini nje ngokugxumela ekuthuthukisweni okulula kakhulu, kodwa wamukele isigqi esivamile ngejubane elifanele. Ukwenza lokhu, hlala ubheka okungenani amamitha amabili phambi kwakho ukuze ubone izithiyo futhi ulandele indlela efanele. Ukuze uthole amandla engeziwe, hlala ekhaleni lesihlalo bese uhlala ku-scabbard ukuze ugcine umzila oqondile, izingalo zakho zigobe kancane ngaphakathi namahlombe aphansi. Uma imilenze yakho isinda kakhulu, shintshela endaweni yokudansa.

Imiqansa

Lena yimithambeka enephesenti elingaphezu kuka-20%.

Gwema umdansi noma kunjalo, lokhu kungaholela ekulahlekelweni ukubamba.

Hlala kude nesihlalo sehhashi ngangokunokwenzeka (ikhala lesihlalo) bese ushayisa ibhayisikili (ikhala lesiqu) izindololwane zakho zitshekele phansi. Faka igiya elincane bese ulandela isigqi sakho esijwayelekile sokuhamba. Gcina ibhayisikili lakho lihlelwe kahle futhi wehlise i-torso yakho njengoba ukuthambekela kuba umqansa.

Uma lokhu kuvela ukuthi kunzima kakhulu ngokobuchwepheshe, zama ukulwisa ibhola ngezinqe ezithe ukuphakama, njengoba kwenzeka ngezimbambo ezinde.

Ungabi semzimbeni owodwa nebhayisikili lakho lasentabeni (liyeke likhululekile phakathi kwemilenze yakho) ukuze ugcine amasondo womabili ngaso sonke isikhathi.

Izibuyekezo Zobuchwepheshe

Lapha, ngaphezu kwephesenti, umongo uhlanganiswa nesimo somhlaba. Lolu hlobo lokukhuphuka ludlula endaweni embi enamadwala, izithiyo, izinyathelo, izimpande. Iphansi liphambene ncamashi nobushelelezi. Inselele iwukugcina umkhondo kanye nokubamba okwanele ukuze udlule.

Kulolu hlobo lokukhuphuka, ijubane ngezinye izikhathi liyashintsha, futhi udinga ukuzivumelanisa nesimo sezwe, thola igiya elifanele, ijubane elifanele kanye nokubamba kwesokudla, kuyilapho ugcina ibhalansi ngebhayisikili yezintaba: ukuhamba kwe-pedal kufanele kube bushelelezi, ukuguqula. kwenza kube lula ukunqoba izithiyo, ngoba angeke kube khona inkulumo mayelana nokudlula ngamandla.

• ukulindela igama elingukhiye
• ukudlula kumele kwenziwe ngaphandle kokunyathela phansi
• ukushayela endaweni ehlanzekile ngangokunokwenzeka konga amandla futhi kugcina ukunyakazisa

Ukuze unqobe isithiyo:

• ungayeki ukupedali
• khanyisa isondo langaphambili uma uwela, usuvele ubuyele emuva
• lapho isondo selidlulile, buyela endaweni evamile futhi uqhubeke nokuhamba ukuze uhambise isondo elingemuva (usize ngokuhambisa isisindo ngaphambili)

Okunye ukudansa nokuhlala kuye ngokukhuphuka komthambeka, okuvumela ibhayisikili lezintaba ukuthi lihambe ngokukhululeka phakathi kwemilenze yakho (ungakhi umzimba owodwa ngebhayisikili).

Ungathuthuka kanjani?

Lapho ukhuphuka, i-cadence izoba ngaphansi kunasendaweni esezingeni. Ukusebenzisa ukushanela okukhulu ngenkathi ugcina i-cadence yakho ihambisana nesimo sakho kungakuvumela ukuthi ukhuphuke ngokushesha. Ukuze wenze lokhu, udinga ukusebenza ku-explosiveness. Izinga lokushaya kwenhliziyo nokusebenzisa umoya-mpilo nakho kubaluleke kakhulu, ngakho-ke kufanele usebenzise umzimba wakho kulolu hlobo lokucindezeleka ngokusebenza ngamandla amakhulu ngokukhuthazela okwandisiwe.

Ukuze uthuthuke emagqumeni, uzodinga ukwenza izivivinyo ezithile ukuze wakhe imisipha futhi uphumelele ngokuhamba kwesikhathi.

Kunamaphuzu ama-3 abalulekile okufanele asetshenzwe:

ukukhuthazela

Ukukhuthazela kuhambisana nekhono lokumelana nokusebenza ngokweqile ngokomzimba nangokwengqondo nokuhlupheka. Izazi ze-Physiologists zikhuluma ngekhono lokulondoloza imizamo ngamandla angaphansi noma alingana nama-65% we-VO2 max, noma umthamo omkhulu womoya-mpilo, isikhathi eside ngangokunokwenzeka. Singachaza ukukhuthazela kalula nje ngokuthi yikhono lokwenza umsebenzi ngesivinini esimaphakathi noma esiphusile futhi isikhathi eside impela ngaphandle kokuncipha ekusebenzeni.

Ukuze uhambe ibanga elide futhi elide, kuyadingeka ukuthi ube nezindawo ezigciniwe ezanele kanye nekhono lokusebenzisa lezi ziqiwi ngempumelelo. Imayelana nomsebenzi we-aerobic. Ukuqeqeshwa kokukhuthazela kwenziwa ngesilinganiso senhliziyo esiphakathi kuka-60% no-80% wesilinganiso sakho esiphezulu senhliziyo. Kodwa-ke, njengomthetho ojwayelekile wazo zonke izinhlobo zokuqeqeshwa kokukhuthazela okuyisisekelo, ukushaya kwenhliziyo akuvamile ukudlula ukushaya kwe-150 ngomzuzu. Ukusebenza akuwona umgomo ngempela, ngakho-ke udinga ukugibela isikhathi eside, ukhuphule ibanga futhi ukwazi ukubekezelela ukuphindaphinda kokukhuphuka okufushane nokukhathazayo.

Kufanele "ukhathele" ngokwanele ukuze wandise amandla akho oku-aerobic. Noma ubani ogibele ibhayisikili angahamba amabanga amade ngesivinini esilinganiselwe.

Ngakho-ke gibela amahora amade ukuze ukhulise ukukhuthazela kwakho!

Ukuthatha uhambo olude njalo kuzokuvumela ukuthi:

• nokwandisa ukusetshenziswa kwemithombo yamafutha njengomthombo wamandla
• thuthukisa izitolo zakho ze-glycogen, ikakhulukazi emisipha yakho.
• qeqesha imisipha yakho ukuze uthole ukulinganiselwa kokuhamba ngezinyawo.
• funda ukuphatha ngempumelelo ukukhathala okuphakathi (ukugqugquzela, ukugxilisa ingqondo, njll.).
• lawula izinga lokushisa lomzimba ngokunembe kakhudlwana

Amathiphu ambalwa okwandisa ukukhuthazela

• Khetha i-reamer "encane kakhulu" kaningi ngangokunokwenzeka: ukugoqa kungcono kunokudonsa amagiya amakhulu.
• I-cadence iyisici esinqumayo: ngo-80 rpm, i-chainring encane ayikwazi ukwenza umsebenzi ofanayo njenge-cadence efanayo kumaketani amakhulu.
• Gwema ukuwa okukhulu, izingxenye ezintekenteke kakhulu kanye nabo bonke ubunzima bokuhamba ngebhayisikili ezintabeni ezidinga amandla okuqhuma, sebenzisa ukushaya kwenhliziyo yakho ngokuya neminyaka yakho: amaphesenti angu-60 okushaya kwenhliziyo kwakho okuphezulu.

Ngaphezu kokuhamba ngebhayisikili, ukugijima, ukubhukuda, namabhayisikili okuzivocavoca imidlalo ezokusiza uthuthukise ukukhuthazela kwakho.

Amandla aqhumayo - amandla

Ukuze usebenze kuphela emandleni okuqhuma, kubalulekile ukwenza imizamo emifushane (ngaphansi kwamasekhondi angu-6) futhi ugcine ukululama okude phakathi kwe-sprint ngayinye (> imizuzu engu-4).

Nansi eminye imisebenzi ephakanyisiwe:

I-cadence

Yenza umsebenzi ophakathi kuka-1:30 no-2:30 lapho wenza khona ukuvocavoca kwe-cadence pedal endaweni esezingeni noma enamagquma.

I-Pedal 60 rpm imizuzu emi-5 ngegiya elikhulu ngokwanele ukusebenzisa imisipha, bese uphumule ekuthuthukisweni okulula ukuze ufinyelele ku-120 rpm imizuzu engu-5 (kodwa akukho ukusonteka).

Phinda lokhu chungechunge izikhathi ezi-3 zilandelana bese uphinda imizuzu engu-15 ngemva kokululama.

Izinkantolo ze-Sprint

1:30 uhambo nge:

• 15 imiz ukufudumeza
• shintsha izikhathi eziyi-12:
• 1 umgijimi 6 isekhondi
• 5 amaminithi ukutakula
• buyela ezolile

2:15 uhambo nge:

• 15 imiz ukufudumeza
• Shintshanisa amasethi angu-2 izikhathi ezingu-6 (isethi eyodwa ngehora, ukubekezela kugibele sonke isikhathi):
• 1 umgijimi 6 isekhondi
• 4 amaminithi ukululama]
• buyela ezolile

Phakathi nalokhu kuvivinya umzimba, kuthakazelisa kakhulu ukushintsha uhlobo lwe-sprint, ukushintsha igiya (eliguquguqukayo, eliphelele noma elikhulu), uhlobo lokuqala (ukumiswa noma ukuqaliswa) kanye nesimo (njengomdansi noma ukuhlala uhlezi kulo lonke i-sprint). ...

I-Long Sprints nokulandelana kwe-Sprint

Ngaphezu kokusebenza ekuqhumeni, ungakwazi ukuqeqesha umzimba wakho ukwenza umsebenzi we-anaerobic, ozokhiqiza i-lactic acid. Kulokhu, ukugijima okude noma ukululama okungaphelele phakathi kwama-sprints amafushane kufanele kukhethwe.

1:30 uhambo nge:

• 20 imiz ukufudumeza
• Shintshanisa amasethi ama-3 wezikhathi ezi-5 nokululama kwemizuzu eyi-15 phakathi kwakho kokubili.
• I-sprint engu-1 ethatha imizuzwana engu-6
• 1 iminithi yokuthola
• buyela ezolile

1:30 uhambo nge:

• 20 imiz ukufudumeza
• Okunye izikhathi eziyisi-6:
• I-sprint engu-1 ethatha imizuzwana engu-30
• Ukubuyisela kusuka kumaminithi angu-5 kuya kwangu-10
• buyela ezolile

Futhi ngaphandle kokuhamba ngebhayisikili entabeni?

Uma ungakwazi ukufinyelela ibhayisikili, usengakwazi ukuqeqesha amandla akho ngokuzivocavoca ekhaya.

I-squat jump

Esimeni esigobile (idolo ngamadigri angu-90), uphushela phezulu ngangokunokwenzeka (izandla ezinqulwini).

Ungaphinda lokhu kunyakaza izikhathi eziningana zilandelana (izikhathi ezi-5 kuye kweziyi-10).

I-drop jump:

Gxuma ukusuka ekuphakameni okuthile bese ugxuma uqonde phansi ukuze uthole ukusunduza okuphezulu okuqondile.

Lokhu kunyakaza kunemisipha kakhulu futhi akunconywa ukuthi kusetshenziswe lapho usondela ekuhlosweni.

Njengokweqa i-squat, ungaphinda ukugxuma izikhathi ezimbalwa zilandelana (izikhathi ezi-5 kuye kweziyi-10).

Ungakwazi futhi ukusquat, gxuma intambo, noma ukhwele izitebhisi ngokushesha.

Isisindo

Mhlawumbe elinye lamaphuzu ayinhloko. kufanele uthole isisindo sakho esinempilo futhi uzame ukufaka lawo makhilogremu engeziwe. Bheka lesi sihloko

Futhi ungakhohlwa, lapho ulula, lapho uhamba ngokushesha, kuzoba mnandi kakhulu!

isiphetho

Ngokwenza lezi zivivinyo, uzosebenza kahle kakhulu ekukhuphukeni kwakho futhi uzojabulela ukuhamba ngebhayisikili ezintabeni endaweni enamagquma. Khumbula njalo ngenjabulo futhi uzibekele umgomo!

Ukuze uthole uhlelo lokujima, hlola iwebhusayithi ye-VO2 Cycling.