Cu: kubatsirwa uye kukuvadza utano. Cycling panze

Sport mabasa zvinobatsira kuti mumuviri uye mupfungwa mamiriro. Ivo kuderedza kushungurudzika, mumwe munhu mhosva simba uye, Chikurukuru, kuti nhamba zvinoyevedza. Asi chero mutoro pamusoro muviri, kuwedzera kune Migumisiro kunogona kukuvadza utano. Izvi zvinosanganisira kuchovha, kubatsirwa uye kukuvadza iro zvinorondedzerwa mumabhuku akawanda mune zvesayenzi uye. Mune zvimwe zviitiko, bhasikoro oga anobatsira kana uchifanira kungwarira nayo, zvinokosha kunzwisisa zvizere.

Chii kushandiswa Biking?

Munguva rwerudyi mararamiro uye utano bhasikoro - anenge zvakafanana, nekuti zvokudya zvinovaka muviri uye kugara kuchovha - kiyi zvakanaka uye anokwezva chitarisiko. Cycling, uyewo muchinjikwa-nyika Kuda, inosimbisa muviri, ine kunobatsirawo kumwoyo uye inoita kuti wakakurumidza Clearance yacho mumapapu. Chikonzero ichi kuti zvose yokurovedza muviri ano yakagadzirirwa treadmills uye muviri bikes, kunyange zvingava nani zvizere kuchovha kufurwa nemhepo?

Nyanzvi dzinoti kuchovha kubatsira kudzivisa kunyange kukura varicose mutsinga, achitsanangura kuti kunyange akatasva ropa kubudikidza mutsinga anotanga kufamba zvikuru nokukurumidza, pane kuramba kwebasa tsoka kubvumira kuti stagnate uye chimiro clots.

Uyewo, achityaira pachena mhepo, mapapu vanotanga kushanda zvikuru vachishingaira, saka nokukurumidza zvabviswa zvinokuvadza munhu chinofema chiri zuva nezuva ari huruva muguta. Kugara kuchovha kudzidzisa kutsungirira, kunoderedza kuneta, anovandudza masoja emuviri uye anobatsira kushaya hope. Bole Uyezve, mutambo kunobatsira kusimbisa ziso netsandanyama. Achitarira kure, ari nyanzvi yokuchovha bhasikoro anorovedza ziso, kutadzisa kukura myopia.

Zvinokonzerwa kuchovha

Sezvambotaurwa, kwete chete kuva akanaka kukanganisa munhu anopa kuchovha. Kubatsira uye pokukuvadza pakati nzendo dzakadaro zvinoenderana nguva uye mamiriro hutano hwehama.

Chikonzero chikuru kuti Migumisiro pamusoro muviri kwakaipa uye kurwara chokuyananisa bhasikoro. Munguva vatasvi rose muviri uremu inoendeswa sacral chematenga, usina akagadzirirwa mitoro yakadaro. Solid uye convex zvigaro kutungamirira kuti tsinga anomuitira kuburikidza chiuno, vari compressed ezvinhu, nokudaro kuderera kweropa mumuviri.

Varume, mugumisiro kinked midziyo ropa uye tsinga harinzwi ari yapedyo munzvimbo sei dzokubereka nerevane nezvinetso erection. Vakadzi, nokuti kugara kudzvinya nharaunda iyi vakarasikirwa aikanganiswa hwemandorokwati nzvimbo, izvo kunounza kurara zvirwere.

Zvinofanira kusimbiswa kuti matambudziko aya zvinomuka apo bhasikoro Kugara uye refu. Periodic kuchovha iri yakachena mhepo kunouyisa zvizhinji zvakanaka pane zvakaipa.

Ndakafirwa uremu aine bhasikoro

zvinofanira kutaurwa yoga kuti nguva kuchovha inotokonya metabolic pezvakaitwa mumuviri uye kubatsira Dump yokufutisa pasina uchimhanya zvokudya, saka nzira iyi kurasikirwa uremu nhasi akakodzera chaizvo. Muscle apo akatasva bhasikoro nokukurumidza spooled Wana elasticity, uye nhamba yacho rinova pedyo yakanaka. Uremu kunoitika maererano yokupisirapo mafuta vaunganidza mumuviri. Vanhu vakawanda vanonetseka: sei macalorie akawanda aakapedza apo akatasva bhasikoro? Chokwadi zvakaoma kupindura nokuti kuwanda macalorie vakapisa kunobva munhu zera, muviri uremu, kukura uye kusimba vatasvi.

Munhu yairema makirogiramu 50 pane kunonoka kumhanya (asingasviki 15 km / h) anopisa pamusoro 150-240 macalorie, ane 20 km / h aimhanya - kubva 250 kusvika 350 macalorie, uye mabhiza pamusoro 25 km / awa kunoita kuti kubvisa 500 macalorie . Panyaya iyi, mukuru vatambi uchapedza ndoda simba, saka kuti kuderedza uremu vanokurudzirwa chitiviri kakawanda sezvinobvira.

Apo unogona kuchovha bhasikoro?

Kana kuronga pachako pazororo ravo, vakawanda varikubvunza: apo kuchovha bhasikoro? Kana uine yako bhasikoro kusarudzwa panzvimbo kufamba haungavhenekeri vangaomerwa yakawandisa. Izvi zvinogona kuva rwendo kunyika, akayera mhuri cu nomunharaunda yedondo kana park, uye pamwe mumwe anosarudza kuenda kumakomo. Uye zvakadini nevaya vasati vakakwanisa kuwana mbiri-mavhiri motokari, asi havana nezveimwe chokufambisa pairi? Muchiitiko chino, ungashandisa bhasikoro Rental basa. Muchirimo Rental anosvinurira akawanda park, uyo akapa chokufambisa zvakanaka nokuda mhuri yose, uye munhu anogona kufadzwa kuchovha uye kunaka hunhu.

Sei kusarudza bhasikoro?

Pakutanga, sarudza bhasikoro riri nyore kwazvo, iwe chete kuwana kwenyu kufarira womuenzaniso. Asi chokwadi, izvi ine zvimwe nuances kuti zvinoda kufungwa, saka kuti akatasva "shamwari" maviri-mavhiri akanga hwomutambarakede uye haana kukuvadza utano.

Zvakakosha kusarudza bhasikoro riri kukura sezvo diki kana, Ukuwo, mukuru puranga achazvikomborera kukonzera 'akarova' kuti nomuzongoza.

Kana kukwirira kupfuura 185 masendimita zvakafanira kusarudza bhasikoro rine puranga kukura vanenge 54 cm. The paavhareji kukura vatambi (170-180 cm) anogona kusarudzwa muna pamatanda pakukwirira 48 cm.

Kusarudza zvakarurama bhasikoro kukura, zviri nani kushandisa tafura pazasi.

Kuripa pfungwa pakusarudza nokugara: rirege kuva wo vanachandagwinyira uye convex.

Nokuti vanhu vane uremu pamusoro makirogiramu 90 vanofanira kuwana muenzaniso aruminiyamu kana mukuru-simba simbi saka sezvo carboxylic puranga rakagadzirirwa mitoro kusvikira makirogiramu 80.

Chii chinofanira kuva bhasikoro nokuti guta?

Bhasikoro nokuti guta kutyaira kunofanira kumbonyanya rokunyaradza kutyaira siyana mukuru uye yakafara chigaro.

Nokuti kushandiswa daily nani kusarudza lightweight bikes kuti zviri nyore kukwira uye pasi kumhara.

Musatenga yebhasikoro zvinodhura chaizvo, sezvo iri nyaya aizofanira kunetseka pamusoro kuchengeteka motokari, vachimusiya pasi masvingo kuchitoro kana hofisi. Nokuti vakasununguka kufamba pamusoro mienzaniso guta, yakanyatsoiswa pamwe matengu siyana, Racks uye nezvimwe zvinhu zviduku, vachibvumira zvakakunakira kuisa yakatengwa zvinhu uye wakasununguka ruoko kudzora bhasikoro.

pamusoro mumadhorobha kuchovha redunhu inofanira vakagadzirira pamwe rinokosha kudzivirira kuti kunotadzisa kuonana nguvo dzake.

Akamufambisa nyoro uye madhaka mamiriro ekunze inokurudzirwa kusarudza bikes pamwe Disc mabhureki.

A muenzaniso maguta inofanira nepokuongorora pamberi kuvhunduka absorb uye vane aimhanya akawanda.

Clothing nokuti kuchovha

Pakazosvika kusarudza mbatya vatasvi inofanira kubatwa hapana sezvisingakoshi pane kuzvitengera bhasikoro. Zvinoenderana pairi, sei vakasununguka ukafamba, saka havafaniri kungatadzisa sangano iri nyanzvi yokuchovha bhasikoro.

vakwikwidzi zhinji bhasikoro muzhizha uye muchando, ukuwo, zvipfeko zvose rakakamurwa inodziya uye chiedza. Nokuti chando kutyaira akayera optimally aenderane zvakasimba LYCRA inotakwairira pamwe insulating rukoko uye vanonzi "manapukeni."

Netsoka, unogona kutenga chero shangu: dzekirimbirini, shangu, majombo - chinhu chikuru kuti vakanga pamusoro neketani. Nokuti shangu Zvinokurudzirwa kupfeka donje masokisi chete, sezvo ivo vachava zvikuru wakasununguka tsoka.

Unofanirawo kutenga chaiyo andapeni (bhurukwa uye bhachi), izvo kutonhora mwaka iri rakaiswa pasi inokosha zvipfeko.

Kudzivirira maoko enyu kubva nechando, kushandisa mitambo magiravhusi pamwe suede yemichindwe.

Nezvokupfeka chirimo anofamba nyore zvikuru ipapo aenderane husina kwakavharwa nenyama zvikabudura uye t-hembe.

Optionally, unogona kutenga bhasikoro ngowani uye magogorosi kudzivirira maziso kubva zuva.

Pane contraindications kuti bhasikoro?

mutambo wese ane contraindications ayo. No kunze uye kuchovha, kubatsira uye pokukuvadza izvo kuvimba zvinhu zvakawanda. Direct contraindications nokuti nemakirasi kuchovha vari:

• Various zvirwere mapfundo;
• kuvapo herniated Disc;
• zvirwere zvetsandanyama nemapfupa hurongwa;
• muzongoza chirwere;
• mwoyo chirwere;
• matambudziko nemidziyo ropa;
• arrhythmia.

Kuva mumwe zvirwere izvi kunofanira chikonzero zano chiremba pamusoro bhasikoro kuzvidzora. Zvinonzi zvakare kunzwisisa kuti dzimwe nguva kunyange vanhuwo chando uye nasal kuzara kunogona kuva chipingamupinyi nokuda cu. Ndokusaka, usati wawana pamusoro bhasikoro, zvinokosha chaizvo kuti kuongorora, kuti mutoro mamiriro utano hwavo panguva vatasvi haana kukonzera kunyanya kukuvadza muviri.

A Mazano shoma nokuda beginners bikers

Asava mutendi mutsva cyclists vachava kubatsira mazano kudzivisa panowanikwa zvoutano kubva pakarepo chaiko nesimba:

• Hazvifaniri uende bhasikoro atasve pakarepo pashure zvokudya.
• Pose, kuenda rwendo, unofanira kuuya mvura yokunwa, sezvo panguva kuchovha kakawanda nenyota.
• Usati kuenda bhasikoro, Zvinokurudzirwa kuti aite zvishoma Workout nokuda mapfundo.
• Zvakakosha kubhadhara yakafanira pfungwa yavo vakachengeteka. Kuti izvi zvidaro, Zvinokurudzirwa kupfeka nguo chena pakuvapo kutevedzera zvinhu zvinobatsira kuziva munhu nyanzvi yokuchovha bhasikoro usiku.
• Zvinokosha kuva inodzivirira ngowani pamusoro wake, zvomutadzisa zvakakomba makuvaro iri zvinoitirwawo kuwa.
• Kuti tirambe takasimba mukutenda vanofanira kuchovha bhasikoro kwete pe2 pavhiki.
• Wedzerai chinhambwe unofanira kufamba zvishoma nezvishoma. Kukunda madaro marefu, zvakakodzera kumisa kuti zororo.
• Munguva refu Vatasvi kuti nguva nenguva kusimuka kubva chigaro, kudzorera ropa riyerere mumuviri.

Mukugumisa, zvinofanira kucherechedzwa kuti mabhasikoro zvava dzakakurumbira, kwete chete pakati farira sportsmen.

Vakawanda vakatowana vakaziva kuti yekudyidzana kuponesa nguva yavo uye mari munzira kushanda kuchaita kuchovha. Kubatsira uye pokukuvadza kuti Biking neimwe nyaya yakasiyana, asi kana zvakanaka kusarudza zvakanaka womuenzaniso uye zvishoma nezvishoma kugadzirira mutumbi kuti kushushikana, bhasikoro kukwira kuchaunza chete mufaro.

Inoenda uye kubva kubasa nebhasikoro ucharaira munhu yakawanda yakanaka uye simba rinodiwa kuti zuva hunobudirira. Uye paunofunga kuti vangani macalorie kuitwa apo akatasva bhasikoro, ingangodaro munguva yemberi iri pedyo, kwakadai chokufambisa chichava zvikuru nevanhu.