Thuthukisa i-pedaling yakho ukuze ugibele amabhayisikili asezintabeni ngokuphumelelayo

Ukunyathela ngokuphumelelayo, akwanele ukusebenzisa amandla abalulekile kuma-pedals (ubukhulu be-bioenergetic) 🙄, kufanele futhi iqondiswe ngokuphumelelayo (ubukhulu be-biomechanical kanye nobuchwepheshe), ngaphandle kwalokho umsebenzi wemishini uzolahleka.

Njengoba uku-pedaling kuphindwa izikhathi eziyizinkulungwane phakathi nokugibela ibhayisikili entabeni, okungahlala amahora angu-6-7 ngomzamo (ama-revolutions angu-30.000 kuya kwangu-40.000), ukusebenza kahle kwe-pedaling kuthinta izinga lokuphequlula komshayeli webhayisikili, ukukhathala okuvamile kanye nemisipha.

Ngakho, indlela yokunyathela (“pedal stroke”) inegalelo elikhulu ekusebenzeni komgibeli wamabhayisikili wasezintabeni, futhi ukuqonda ukuthi isebenza kanjani kuvumela ukuthi ithuthukiswe.

Ukuhlaziywa kwe-MTB Pedaling

Ukunyakaza okufanelekile ukushintsha njalo amandla asetshenziswa ku-pedal, "in direction". Ku-physics, amandla asebenza ku-lever asebenza kahle kakhulu uma esebenza ngendlela eqondile kuleso sigwegwe, ngakho-ke kuyadingeka ukuphinda ukhiqize lokhu ngebhayisikili: ukudonsa kufanele kuhlale ku-perpendicular ku-crank.

Nokho, ukunyakaza kwe-pedaling kunzima kakhulu kunalokho okuzwakalayo.

Lapho uhamba ngezinyawo noma uhamba ngebhayisikili, izigaba ezine kufanele zihlukaniswe:

• Ukusekela (isigaba sangaphambili, ukwandiswa kwamalunga amathathu) kusebenza kakhulu.
• Umugqa (isigaba sangemuva, i-flexion), ukusebenza kahle kwawo kude nokuphansi.
• . два izinguquko (eziphezulu neziphansi), ezivame ukubhekwa njengephutha njengezindawo eziyimpumputhe.

Ucwaningo lwe-biomechanical lugcizelela isici esiguqukayo (okungukuthi, ukubamba iqhaza kokunyakaza) kwalezi zigaba ezi-4: asisakhulumi ngendawo ephansi noma ephezulu efile, kodwa mayelana nezindawo zokusebenza kahle okuphansi (noma izindawo zoshintsho). Kodwa-ke, umjikelezo we-pedaling uvumela iqembu ngalinye le-muscle ukuthi lishintshe phakathi kwezigaba zomsebenzi kanye nokululama.

Uma siphusha nje, amandla esiwasebenzisayo azosetshenziswa ukuhambisa ibhayisikili phambili, kodwa futhi ukuphakamisa umlenze ongaphansi ophambene uma owakamuva ungenzi lutho. Kodwa-ke, lo mhlangano we-inert unesisindo esingaba ngu-10 kg! Futhi ngisho nasendaweni eyisicaba, ukukhanya kwayo okwenza isitho esingaphansi sisebenze kuzothuthukisa ukusebenza futhi ngaleyo ndlela kube ukonga kakhulu 👍.

Isikhathi esiningi umgibeli webhayisikili unentshisekelo kuphela esigabeni sokuma, ngaphandle uma kwenzeka igquma noma isivunguvungu siphazamisa inqubekela phambili yakhe, ukudonsa kuba isengezo esibonakalayo. Ukudonsa, vele, kungenzeka kuphela ngezinsimbi eziqinile zozwane noma, ngokuphumelelayo nangokunethezeka, ngama-pedals azimele.

1. Ukusekela: "Nyathela i-pedal"

Lesi sigaba sihambisana nokunwetshwa kwe-hip namadolo okusebenzayo ngenxa yamaqembu emisipha anamandla kakhulu emzimbeni, i-gluteus maximus ne-quadriceps muscle ngaphansi kokulawulwa kwama-hamstrings (umphumela webhande); kodwa lokhu kwandiswa kusebenza kuphela ngenxa yokulungiswa okuqinile (noma ukumboza) kwe-pelvis.

Ngempela, uma i-pelvis yayintanta, yayiyotshekela eceleni futhi, ngaphezu kweqiniso lokuthi ukusunduza bekungeke kuphumelele, i-lumbar vertebrae yayiyoba nemiphumela emibi. Ngenxa yalokhu, isikwele somhlane ophansi kanye nesisu siqinisa ukusekelwa. Leligobolondo elinamandla, elishintshana kwesokunxele liye kwesokudla njalo ngomzuzwana, liyadingeka ngenxa yezizathu ezimbili. Lokhu kuqinisekisa ukusebenza okuhle komshini, kodwa futhi kuqinisekisa ubuqotho be-biomechanical esifundeni se-lumbar.

2. Umugqa: "Ngicindezela enye i-pedali."

Lesi sigaba sihambisana nokuguquguquka okusebenzayo kwedolo ne-hip; Ukuhlaziywa kokuxhumana kanye nokuvumelana kwemisipha kuyinkimbinkimbi.

Kumaqembu emisipha ahilelekile ekuguqeni kwamadolo okusebenzayo, ama-hamstrings (ngemuva kwethanga) enza umsebenzi omningi. Imisipha emikhulu kodwa entekenteke.

Ukuze i-hip flexion (okubangela ukuthi idolo liphakamise), imisipha ejulile futhi engabonakali ihilelekile, ikakhulukazi i-psoas-iliac muscle; izinyanda ezimbili zalo msipha zidlala indima ebalulekile, ikakhulukazi ekuqaleni kwesigaba sokuphakamisa amadolo.

Lokhu kubangelwa ukuthi i-psoas muscle inamathele ngaphambili komzimba we-lumbar vertebrae, i-ilium, ngaphakathi kwe-ilium. Ziwela i-pelvis futhi zifakwe nge-tendon evamile ekuveleni kwe-femur (i-trochanter encane) kude ne-axis ye-hip joint; leli banga limvumela ukuthi athuthukise amandla abalulekile kusukela ekuqaleni kwesigaba sokuphakamisa, ngaphambi kokuba i-relay idlulele kwamanye ama-flexible. Ngakho-ke, ukuqala esigabeni soguquko esiphansi futhi ekuqaleni kwesigaba se-hindquarters, indima yalaba "bantu abakhohliwe", okuyizintambo kanye nemisipha ye-iliopsoas, ibalulekile uma sifuna ukuthuthukisa inkomba yethu yokusebenza kahle kwe-pedaling ngakho-ke ukuvumelana. yokuhamba nge-pedal.... ...

3. Izigaba ezishintshayo noma indlela "yokusonga" i-pedal stroke

Njengoba izigaba zoshintsho zihambisana nezikhathi lapho amandla asetshenzisiwe emancane, kungumbuzo wokufinyeza ubude bawo kanye nokugcina umthelela omncane kumaphedali.

Kulokhu, ukuqhubeka kwe-hamstrings (isigaba esiphansi) nokungenelela kwe-flexible yonyawo (isigaba esiphezulu) kuvumela ukuthi inertia inxeshezelwe.

Kodwa emuva kwesigaba "se-pedal extension": phakathi nalokhu kuguqa kwamadolo okusebenzayo, unyawo ludonselwa phezulu futhi i-ankle inwetshiwe kancane (umdwebo 4), ngisho noma ama-flexible onyawo angenelela ekupheleni komjikelezo. .. ukugibela; Kungalesi sikhathi lapho ukuqeqeshwa kokuguquguquka kwengalo kuzovumela iqakala ukuthi lihambe kahle "phezulu" futhi ngokushesha libuyisele ithoni (ngokusebenzisa i-Achilles tendon) ukuze kudluliselwe wonke amandla okunweba avezwa izinqe nama-quadriceps 💪.

Ukusebenza kahle kokuxhumana nokuhamba ngezinyawo

Lapho u-pedaling, uma umlenze ogobayo uphumule kancane ku-pedal, khona-ke umsebenzi owengeziwe wenziwa ilunga eliphushayo ku-pedal.

Abangebona ochwepheshe kulo msebenzi ikakhulukazi basebenzisa isigaba sokuqala (isigaba sokuma) futhi ngokungazi bashiye unyawo lwangemuva ku-pedal, ephakama. Lokhu kusho ukumosha amandla okuphawulekayo. kucatshangelwa isisindo somlenze ongezansi (cishe amakhilogremu ayishumi).

Qaphela: Ukusetshenziswa kahle kwezigaba ezine kuncike kakhulu ezintweni ezisetshenziswayo, ikakhulukazi amaphedali azenzakalelayo noma izinsimbi zozwane. Ngisho nokuhamba ngebhayisikili ezintabeni, sincoma ukusebenzisa amaphedali ngaphandle kweziqeshana!

Ukudidiyelwa kwezigaba ezine kuzonquma ukusebenza kahle kwesenzo sokunyathela, okungukuthi, ukwenziwa kwaso.

Lokhu kusebenza kahle kukalwa nge-index of pedaling performance (IEP), ehambisana nesilinganiso phakathi kwamandla asebenzayo ancike ku-crank namandla avelayo. Ukusebenza kahle kuholela ezindlekweni eziphansi zamandla (= ukusetshenziswa komoyampilo) nokonga kwemisipha, okungaba bucayi kumakhilomitha okugcina ukuze usebenzise ngokugcwele izinzuzo zebhayisikili lakho lasezintabeni.

Ngakho-ke, ukuthinta kwe-pedaling kufanele kuthuthukiswe ngemfundo nokuqeqeshwa: ukunyathela ukusebenza kahle kwezobuchwepheshe! 🎓

Ucwaningo luye lwabonisa ukuthi ikhono lokuqondisa kahle amandla ku-pedal liyancipha kancane kancane ngokukhuphuka kwe-cadence. Ukwehla kokusebenza kwesigqi sokuhamba kubangelwa izinkinga ngokuhlanganiswa kwezimpawu: imisipha ayikwazi ukuphumula futhi inkontileka ngokushesha ngokwanele. Ngakho-ke, umlenze okhuphukayo kanye nesisindo sawo kudala amandla aphikisanayo okumele alwe nomlenze owelayo.

Sibe sesiqonda intshisekelo yokuqeqeshwa ekuthuthukiseni isikhathi amandla asetshenziswa ngaso ku-pedali ngamasu athuthukisiwe okugwedla athuthukisa ukuqondiswa kanye nenani lamandla asetshenziswayo.

I-Pedaling ukunyakaza kwe-asymmetric ngokwemvelo, unyawo lwesobunxele esigabeni sokusunduza, unyawo lwesokudla luhluke ngokuphelele esigabeni sokudonsa. Kodwa-ke, ngenxa yokuthi i-thrust isebenza kakhulu, i-thrust kwesinye isikhathi ingena esigabeni esimaphakathi, esicishe silulame, esingasetshenziswa ukudlulisa amandla athe xaxa. Kukulesi sigaba sokugxila lapho ukusebenza kahle kwe-pedal stroke kuncipha, futhi lapho kungathuthukiswa.

Ngamunye wabo unomlenze oqine kakhulu futhi onemisipha kunomunye, umlenze okwazi ukuletha amandla engeziwe ngakho-ke ukungalingani lapho upheda 🧐.

Ngakho-ke, ukushaywa kwe-pedal okuhle ukushaywa kwe-pedal okulungisa kangcono ukungalingani okungenzeka kube khona phakathi kwesigaba sokusunduza kanye nesigaba sokudonsa, naphakathi konyawo lwesobunxele nolwesokudla.

Imisipha esetshenziswa ngesikhathi sokuhamba

Imisipha eyinhloko yomgibeli webhayisikili ngokuyinhloko itholakala ngaphambili kwethanga nasezinqeni.

• I-Gluteus maximus muscle - i-GMax
• I-SemiMembranus - SM
• I-Biceps femoris - BF
• I-vatus ephakathi - VM
• I-Rectus femoris - RF
• I-Lateral Wadding - VL
• I-Gastrocnemius ephakathi - GM
• I-Gastrocnemius Lateralis – GL
• I-Soleus - i-SOL
• I-Anterior tibia - TA

Yonke le misipha iyasebenza lapho i-pedaling, ngezinye izikhathi ngesikhathi esisodwa, ngezinye izikhathi ngokulandelanayo, okwenza ukunyakaza kube ukunyakaza okunzima.

Ukuhamba nge-Pedal kungahlukaniswa izigaba ezimbili eziyinhloko:

• Isigaba se-jerk siphakathi kuka-0 no-180 degrees, kungalesi sigaba lapho amandla amaningi akhiqizwa khona, futhi asebenza kakhulu ngokwemisipha.
• Isigaba se-Trust kusuka ku-180 kuya ku-360 degrees. Isebenza kancane kakhulu futhi isizwa kancane umlenze ophambene kunesigaba sokusunduza.

Ukupedaliswa okuhlezi kanye nokuhamba ngomdansi

Indawo yokuhlala kanye nezikhundla zomdansi zilandela amaphethini ahlukene: amandla omdansi aphakeme kakhulu, futhi achemile kuma-engeli amakhulu e-crankshaft. Kubonakala sengathi ukukhwela umqansa kudala amaphethini ahlukene kunendawo eyisicaba.

Uma umgibeli esebenzisa amandla ku-pedal, ingxenye ye-tangent kuphela kumzila we-pedal onenzuzo. Ezinye izingxenye zilahlekile.

Qaphela ukuthi isigaba sokusunduza sinenzuzo enkulu ngokomshini. Kusezingeni lezigaba zesikhashana kanye nezigaba zokudweba lapho "imfucuza" ibaluleke kakhulu.

Umjikelezo we-pedaling uvumela iqembu ngalinye le-muscle ukuthi lishintshe phakathi kwezigaba zomsebenzi kanye nokululama. Lapho umgibeli webhayisikili ehambisana kakhulu futhi ekhululekile, yilapho ezokwazi ukukuzuza okwengeziwe kulezi zigaba zokululama. 🤩

Indlela yokuthuthukisa "i-pedal travel"?

Nakuba kubonakala kulula, ukunyathela kuwumnyakazo okufanele ufundwe noma kunalokho kuthuthukiswe uma sifuna ukusebenzisa ngokugcwele izinsiza zethu ze-bioenergetic. Umsebenzi omningi wezobuchwepheshe uhlobene nokuma konyawo kuma-pedals ngesikhathi somjikelezo wokuhamba ukuze kuthuthukiswe i-torque.

Ukubaluleka okunamathiselwe ezigabeni ezine eziguquguqukayo zokunyathela kuphakamisa izindlela ezithile zokuqeqesha:

• ukuhamba nge-cadence ephakeme kakhulu (i-hyperspeed) phakathi nokulandelana okufushane, ukuhlala phezu kwesihlalo nokukhiya i-pelvis (ukwehla ngokukhula okufushane, kuhlale kunesenzo sokusunduza sonyawo ku-pedal (= ukuqina kweketanga eliqhubekayo), ukusondela eduze isivinini esithile 200 rpm);
• i-pedal at cadence ephansi kakhulu (40 kuya ku-50 rpm) ngenkathi uhlezi phezu kwesihlalo futhi ulungisa i-pelvis (ebekwe ngentuthuko ende, izandla zihlezi phezu kwesondo lokuqondisa esikhundleni sokulibamba, noma mhlawumbe izandla ngemuva);
• indlela yokuqhathanisa, ehlanganisa inhlanganisela yamagiya amancane namakhulu (ngokwesibonelo, ukukhuphuka ngo-52X13 noma 14 nokwehla ngo-42X19 noma 17);
• indlela yomlenze owodwa: ukulandelana okufushane nokushintshayo kokuhamba ngomlenze owodwa (okokuqala ku-500 m, bese kufika ku-1 km ngomlenze owodwa), okuthuthukisa ukusebenzelana kwesitho ngasinye (zijwayeze kumqeqeshi wasekhaya); abanye abaqeqeshi bayeluleka ukusebenza ngegiya elingaguquki (ngisho noma i-pedal iphakama ngokwayo ngegiya elimisiwe, imisipha edinga ukusetshenziselwa ngokuqondile lesi sigaba ayisetshenziswanga kakhulu);
• Emshinini wasekhaya, hamba phambi kwesibuko ukuze uhlobanise imizwa ye-kinesthetic nempendulo yangaphandle (ebonakalayo); noma usebenzise ividiyo enempendulo esesikrinini.

Kulezi zivivinyo ezihlukahlukene ezigxile ekusebenzeni kahle kokuphequlula, ungakwazi ukwengeza iziqondiso ezinjengokuthi "ukuphequlula" noma "ukuphulula amaphedali" ngesithende esiphakeme (ukusunduza uhlobo lwe-"piston" ngesithende esihlala siphansi akuphumelelanga kangako).

Futhi ukukusiza, sincoma lezi zivivinyo eziyisi-8 ukuqinisa imisipha yakho.