Lungisa ibhayisikili lakho lezintaba ngendlela efanele ukuze ugweme ubuhlungu bedolo

Ukuhamba ngebhayisikili ezintabeni, njengokuhamba ngebhayisikili ngokuvamile, kuwumdlalo "othambile" wohlaka lwamathambo uma kuqhathaniswa neminye imisebenzi yangaphandle ngoba ukuthintana nomhlabathi kwenziwa ngezinto ezilimazayo ukuze zimunce noma yimuphi umthelela ongaba khona: Amathayi, amasondo , imfoloko, izinto zokudonsa ukushaqeka. i-shock absorber, uhlaka ...

Kodwa-ke, ngokuvamile kungenzeka ukuthola ukuthi ngokulimala komkhuba kwenzeka emalungeni athile: amahlombe, izihlakala, amadolo, njll.

Lezi zinhlungu ngokuvamile zibangelwa ukuma okungalungile noma inqubo engafanele.

Ingabe ugibela ibhayisikili futhi ngezinye izikhathi idolo lakho libe buhlungu lapho uhamba ngezinyawo?

Idolo liyilunga elihlanganisa umlenze nenqulu. Kuhlanganisa amathambo amathathu, i-femur, i-tibia ne-patella, ngokusebenzisa amalunga amathathu, i-patellofemoral joint kanye ne-tibial femoral double joint.

I-cartilage iyizicubu ezinwebekayo ezincane. Ivikela ithambo futhi ivumela ukunyakaza okushelelayo kwedolo. Indima yayo ukuvumela izindawo ezihlangene ukuthi zisheleleke kalula ngokumelene nezinye. Idolo liqukethe izinhlobo ezimbili ze-articular cartilage: i-fibrocartilage (meniscus) ne-hyaline cartilage. I-cartilage iguga hhayi nje kuphela iminyaka, kodwa futhi kuye ngokusetshenziswa kwayo.

Ukwenza imisebenzi yalo, idolo linesici sokunyakaza ngokuhambisana nezimbazo ezintathu zokujikeleza:

• i-flexion-extension,
• ukuthunjwa,
• ukuzungezisa kwangaphakathi-kwangaphandle.

Njengoba kunikezwe i-geometry engafanele yamathambo (okungahambelani kahle ndawonye), ukuzinza kwamadolo kulokhu kunyakaza okuthathu kuncike ekusebenzeni kahle kwezakhiwo ezizungezile, njengemisipha, imigqa kanye nezicubu ezithambile.

Imisipha isebenza ukuzinza nokuhambisa ilunga. I-quadriceps yimisipha engaphambili kwethanga futhi inesibopho sokunwetshwa kwamadolo, kuyilapho ama-hamstrings ayimisipha engemuva kwethanga futhi anesibopho sokuguqa kwamadolo. Imisipha inamathele emathanjeni ngokusebenzisa imisipha. Lezi zakhiwo ziqinile, kodwa zijwayele ukulimala ngokunyakaza okuphindaphindiwe.

Ama-amplitudes nokunyakaza kwamadolo ahlangene:

• Ukunwetshwa komlenze ethangeni: 0 ° (konke okufanayo okungu-5 ° we-physiological recurvatum)
• I-hip flexion: 160 °
• Ukujikeleza kwangaphandle komlenze ongezansi ethangeni (ukuguquguquka emadolweni): 30-40 °
• Ukujikeleza kwangaphakathi komlenze ethangeni (eguqe emadolweni): 20-30 °

Njengoba sesibonile, idolo linokunyakaza okubanzi. Ngakho-ke, uyakwazi ukunxephezela ukususwa kokuma kwenye indawo emzimbeni.

Uma uzwa ubuhlungu bedolo njalo lapho uhamba, udinga ukubheka ukuma kwakho kwebhayisikili yezintaba, hhayi nje lokho okuthinta ngqo amalunga akho.

I-Pedaling ayilihlukumezi ilunga kunokuhamba ngezinyawo:

Ngakolunye uhlangothi, ukucindezela amaphedali ngenkathi uhlezi kususa umkhawulo omkhulu wemvelo: ukugcina isisindo sakho siguqe ngamadolo.

Ngakolunye uhlangothi, lokhu kwenziwa ku-eksisi engaguquki, ngakho-ke izinga lenkululeko elisetshenziselwa leli lungu lihle ngokwethiyori.

Kodwa-ke, ukunyakaza kuphindaphinda futhi kungabangela ukuvuvukala (okungukuthi, ukucindezela noma ukugqugquzela okungafanele kwenzeke ngokwemvelo) noma ngisho nokulimala uma isikhundla singalungile.

Ungathola kanjani ukuma okuphelele ukuze ugweme ubuhlungu bamadolo?

Umzimba wethu uyiqoqo lokusebenzisana: yonke imisipha yethu namathambo ohlaka lwamathambo ethu axhumene.

Ukwenza izinguquko ezimbalwa nje ezimbalwa zamayintshi ambalwa ngezinye izikhathi kungenza umehluko omkhulu emalungeni akho. Ngakho-ke, isihluthulelo sokuthola izimo ezinhle kuwe ukuthatha izinto kancane kancane, kancane futhi ngesineke!

Lokhu kufana nomphumela we-butterfly ku-chaos theory: ukubhakuzisa kwephiko lovemvane e-Pacific Ocean kungabangela isiphepho ngakolunye uhlangothi lweplanethi.

Ukhiye: setha, hlola, setha, hlola, setha, hlola, njll.

Lungisa ibhayisikili ngendlela efanele

Kuyacaca ukuthi umuntu ngamunye une-morphology yakhe, ngakho-ke izincomo zokulungisa kufanele zivumelane ne-morphology nemizwa yakho.

Injongo : Gibela ibhayisikili lakho lezintaba, kumnandi futhi ngaphandle kokulimaza amadolo akho!

Konke kumayelana nokuvumelana, futhi singakusho ngaso leso sikhathi: asikho isikhundla esikahle.

Nokho, imigomo emithathu kufanele ihlangatshezwe:

• amandla
• Induduzo
• Ukuvimbela ukulimala

Ngokuya ngokwenziwa ngakunye, imibandela ethile izodingeka kakhulu kunezinye. Isibonelo, umgijimi onqamula izwe uzolwela amandla, kanti umgibeli wamabhayisikili ngeSonto uzolwela ukunethezeka.

Kufanele wenze kanjani ukulungisa?

Nansi indlela ephakanyisiwe:

1. Ukuphakama kweseli

Ukuphakama kwesihlalo sehhashi okungafanele kuyisici sokuqala ebuhlungu bamadolo. Ngakho-ke, ubuhlungu obukhulu bamadolo bungaqedwa kalula ngokulungisa ubude besihlalo sakho.

Ezimweni eziningi, inkinga ibangelwa isihlalo esiphansi kakhulu, lapho ubuhlungu buzwakala phambi kwedolo.

Uma isihlalo sehhashi siphakeme kakhulu, ubuhlungu buvame kakhulu ngemuva kwedolo.

Nawa amanye amathiphu okuthola ukuthi ubude behhashi lakho buyalingana yini:

Ngakho-ke gibela ibhayisikili lakho lasezintabeni njengokungathi uhamba ngezinyawo ngenkathi uhlezi esihlalweni futhi nama-cranks aqondile:

Lapho isithende siphezu kwamaphedali, unyawo kufanele lucishe luqonde.

Khona-ke, lapho ubeka i-forefoot ku-pedal (sebenzisa ama-pedals ngaphandle kwama-clamps, uma ikhona), idolo lakho kufanele ligobe kancane (25 ° kuya ku-35 °).

Thatha uhambo futhi wethembe imizwa yakho ukuze wenze isiqiniseko sokuthi ukhululekile.

Uma ukulungiswa okulungile kwenziwa, phawula ubude ukuze kube lula ukukuthola (uma udinga ukususa noma ukwehlisa isihlalo), noma ulinganise ubude bethubhu lesihlalo elibonakalayo (lokhu kufanekisela indawo yokuphuma ngo-cm) futhi gcina isilinganiso.

2. Gqoka isihlalo emuva

Ubuhlungu bedolo bungenzeka futhi ngebhayisikili elikhulu kakhulu (elide). Lokhu kusho ukuthi izinqe zikude kakhulu emuva, noma i-hanger inwetshiwe kakhulu.

Ngakho-ke, ngaphambi kokudlala ku-cockpit, kuyadingeka ukuthi udlale ngokuhlehla kwesihlalo kanye ne-angle yokuthambekela kwesiqu.

Ukuze usebenze kahle futhi ukhululeke ngangokunokwenzeka, gcina amadolo akho ngaphezu kwendawo yokuzungezisa yebhayisikili lakho.

Uma isihlalo sehhashi sikude kakhulu emuva, iketango langemuva (ama-hamstrings nama-glutes) lishubile, usengozini yokuwisa izithende kakhulu kanye nobuhlungu emadolweni nasematholeni.

Isihlalo sehhashi esikude kakhulu sibeka ingcindezi enkulu kumaquads futhi sikuphoqe ukuthi uphushe kakhulu ezinzwaneni zakho, okubuye kubangele ubuhlungu.

Isihlalo sebhayisikili esilungiswe kahle silinganisa ukucindezeleka emisipha ehlukahlukene ngakho-ke sivikela idolo.

Nali ibhentshimakhi yokuhlola ukuhlehla kwesihlalo sesihlalo:

1. Hlala ebhayisikilini lakho lasezintabeni ngendlela ojwayele ukwenza ngayo uma uphuma ngaphandle, nama-pedals ayisicaba.
2. Beka umugqa wokuqondisa ku-condyle yangaphakathi ye-femur bese ubeka unyawo lwakho ku-pedal (nezicathulo ovame ukuzisebenzisa, faka ama-cleats uma unazo).
3. Intambo yokuqondisa kufanele ifinyelele izinga le-eksisi enyathelayo.

Uma isihlalo sakho sehhashi sesivele seluliwe ngokugcwele futhi lokho akwanele, ungase ufune ukufaka imodeli esikhundleni sesihlalo esine-recoil eyengeziwe.

3. Indawo yekhebhu: ubude be-tilt / stem noma i-rudder geometry.

Qaphela, ukuguqulwa kwekhebhu kuzothinta ukuphakama kwesihlalo kanye ne-offset (ngokuphambene nalokho). Ngakho-ke buyekeza amaphuzu wangaphambilini ngesikhathi sakho sokuphumula.

Ukulungiswa kwe-stem kuncike kakhulu ohlotsheni lwakho lokugibela: ezindaweni ezimbi kakhulu uhambo oluya phambili, amandla adonsela phansi noma i-enduro eqonde kakhudlwana.

Ukulungisa isiqu nezibambo kungenye indaba emayelana nobudlelwano phakathi kokunethezeka nokusebenza kahle. Lapho ubiza kakhulu, kulula kakhulu... kodwa futhi akusebenzanga kahle. Ngakolunye uhlangothi, indawo ehlehle kakhulu idinga kakhulu imisipha, kodwa idlulisela amandla kuma-pedals ngokuphumelelayo.

Ukulungisa induku kunomphumela omkhulu endaweni ye-pelvis, yona ngokwayo ithinta ingemuva nasemadolweni.

Kulo mongo, iphutha elivame kakhulu ukuthi isiqu side kakhulu.

Isisindo sakho kufanele sisatshalaliswe ngamaphesenti angama-50 ehhashini kanye nama-50% ezingalweni. Ngokufanelekile, kufanele ube nesisindo esiningi ezinqeni zakho kunasezingalweni zakho. Uma kungenjalo, finyeza ibha futhi mhlawumbe wehlise ukuhlehla.

Elinye icebiso elibalulekile ukugoba izindololwane zakho. Akufanele ziqine, kodwa kufanele zibe ne-engeli futhi zihlale zivumelana nezimo ukuze zimelane nokuthinteka okuncane lapho uhamba.

Ama-Bush angangezwa ukwandisa ukuphakama kwesiqu.

Uma ufuna ukulungisa ubude, uzodinga ukuthenga umlenze omusha omude noma omfushane.

4. Ukutsheka kwesihlalo

Uma unomkhuba wokushibilika ehhokweni noma ungahlali kahle, kuzomele unxephezele lokhu ngokunyakaza kwe-parasitic okungathinta amadolo akho.

Isihlalo sehhashi kufanele sibe sivundlile noma sitshekele phambili kancane (0 ° kuya ku-3 °) ukuze kuncishiswe ingcindezi ku-perineum (okungaba buhlungu kokubili kwabesilisa nabesifazane) kanye nendawo efanele ye-pelvic.

Kukhona izinhlelo zokusebenza ze-smartphone ezisebenza njengama-inclinometer uma ufuna ukulungisa kahle ukutsheka kwesihlalo, njenge-clinometer noma ukulungiswa kwesihlalo.

Uma usebenzisa i-inclinometer, qondanisa ibhayisikili lakho kuqala!

Futhi qaphela ukumiswa kokumiswa emabhayisikili asezintabeni amiswe ngokugcwele.

Ungakwazi futhi ukwethemba izinzwa zakho futhi uthathe isivivinyo: hamba endaweni eleveli ngaphandle kokubamba isondo lokuqondisa. Akudingekile ukuthi uhlale uqinile kusihlalo noma usheleli uye phambili noma uhlehle.

5. Ukuma kwezinyawo kuma-pedals.

Ngamaphedali ayisicaba

Imilenze ingabekwa ngokukhululekile ngokuthanda futhi kufanele ibe ngokwemvelo, indawo ekhululekile.

Kodwa-ke, uma amadolo akho ebuhlungu, hlola ukuma kwemilenze yakho ngenkathi uhamba.

Izinyawo ziphendukela ngaphakathi: zibeke eksisini futhi ubone ukuthi ibukeka kanjani.

Uma, ngokuphambene nalokho, sezivele ziku-eksisi: zama ukuziphendulela kancane kakhulu ngaphandle.

Ngezinyawo ngaphandle: hlola ngokubeka izinyawo emugqeni oqondile. Futhi bheka ukuthi kubukeka kanjani!

Njengoba imilenze yawo wonke umuntu ihlukile, kukuwe ukuthi unqume ukuthi yisiphi isikhundla esikufanelayo.

Nquma ukuthi iyiphi indawo lapho ama-hips akho ezinzile kakhulu futhi lapho uzizwa kahle, ngoba ukushintsha ukuma kwezinyawo zakho akufanele ngaphansi kwezimo kubangele ukuthi izinqulu zakho zinyakaze ngenkathi uhamba.

Okufanelekile, kufanele unyathele ngengaphambili lonyawo lwakho kuma-pedals.

Amaphedali azenzakalelayo

Ukuze uqonde indlela ameva ami ngayo, bheka indlela ohamba ngayo.

Kunalokho, ingabe imilenze ibheke ngaphandle noma i-axially?

Ukusebenzisa ama-pedals angenawo ama-clamps kuzodala ukuthi unyawo lujikelezise ngaphakathi noma ngaphezulu ngaphandle, ngezinye izikhathi okubangela ukuthi umlenze ujikeleze. Lokhu kuzoba nomthelela oqondile ku-biomechanics yamadolo.

Uma uzwa ubuhlungu, hlola ukuma kwe-wedges ukuze uhlole ezinye izikhundla zezinyawo.

Khumbula ukuthi ukuguqulwa okuncane kwamadigri ambalwa kungenza umehluko omkhulu esimweni samadolo akho.

Hlola futhi ugibele kancane kancane ukuze uzwe umehluko.

Emabhayisikili asezintabeni, ama-pedals angenasici angashintshwa abe yizindawo ezihlukene ze-angular, okunconywa ukulinganisa ibhayisikili.

6. Ubude be-crank

Ubude bama-crank buthinta indawo yemilenze yakho ebhayisikilini ngakho-ke amadolo akho. Ukuhlola osayizi abaningi kuyisici sokunethezeka nokudluliswa kwamandla.

Amadolo akho asebuhlungu?

Cabangela ukuhlaziywa kwe-postural.

Ungakhuluma nezingcweti (njengeSpecialized Body Geometry) noma usekhaya usebenzisa uhlelo lokusebenza lwe-smartphone njengo-Sizemybike noma i-Bike Fit.

Uhlelo lokusebenza lwe-Pile Poil PC, ngenkathi lungolwakamuva, lenza umsebenzi kahle kakhulu uma une-Excel.