Ibhayisikile: inzuzo kunye nobungozi kwimpilo. Cycling ngaphandle

Imisebenzi yezemidlalo eziyingenelo kurhulumente emzimbeni nangokweemvakalelo. Ukuba ndinciphise uxinezeleko, umntu ityala amandla, okona kubaluleke kakhulu, ukwenza lomzobo nomtsalane ngakumbi. nawuphi na umthwalo emzimbeni, ukongeza neziphumo ezakhayo kunokuba yingozi kwimpilo kodwa. Oku kuquka ukukhwela ibhayisikile, inzuzo kunye zokwenzakalisa echaziweyo zonyango nakwisayensi iimpapasho ezininzi. Kwezinye iimeko, ngeebhayisikile ngokukhethekileyo luncedo xa kufuneka silumke ngakumbi ngayo, kubalulekile ukuba siyiqonde ngakumbi.

Yintoni na ukusetyenziswa ibhayisekile?

Kwimeko indlela yokuphila impilo elungileyo ibhayisekile - phantse kuyahambisana, kuba ukutya okunempilo ibhayisekile rhoqo - isitshixo kakuhle-ntle kunye nenkangeleko entle. Cycling, ngokunjalo ikhwele cross-lizwe, uqinisa umzimba womntu, oko kunempembelelo entle kwinkqubo sentliziyo kunegalelo kugqitywe olukhawulezisiweyo emiphungeni. Kungenxa yesi sizathu ukuba zonke gym mihla, zilungiselwe treadmills nokuzilolonga Bikes, nangona kusenokuba ngcono weebhayisekile ngokupheleleyo ngumoya?

Iingcali zithi weebhayisekile lunokukunceda ekuthinteleni ukuba nkqu uphuhliso imithambo varicose, echaza ukuba lo gama ekhwele igazi ngenxa yegazi iqala ukuya kakhulu ngakumbi ngokukhawuleza, kunokuba intshukumo lomgadi iinyawo ukuvumela ukuba angaxingi kunye nefomu egazi.

Kwakhona, ngoxa uqhuba emoyeni evulekileyo, imiphunga aqale ukusebenza ngamandla ngakumbi, ngaloo ndlela -hamba ngokukhawuleza ukusuka izinto eziyingozi ukuba umntu ephefumlayo kwi yonke imihla kwidolophu enothuli. Rhoqo ukukhwela ibhayisikile esiqeqesha unyamezelo, kunciphisa ukudinwa, iphucula amajoni omzimba nokuphelisa ugwayi. Bole Ukongeza, lo mdlalo kunceda ukomeleza izihlunu iliso. Ukujonga kude, umkhweli webhayisikile esiqeqesha iliso, nokuthintela uphuhliso ukubona.

Imiphumo eyingozi weebhayisekile

Njengoko sele kukhankanyiwe, hayi nje nefuthe elihle umntu inikeza ngebhayisekile. Iinzuzo tywaleni kolo hambo ixhomekeke ixesha kunye nobume bempilo yomntu.

Esona sizathu siphambili iziphumo ezingalunganga kwi umzimba ibhayisekile engalunganga kwaye yokugula sokucamagusha. Ngexesha ride yonke ubunzima umzimba mayibhekiswe arch sacral, nto leyo eyenzelwe ukuba leyo. yokuhlala esiluqilima khaxa kukhokelela kuloo umthambo nokwandisa nge isinqe, zikwimeko ukwazi, ngaloo ndlela ziyonakala kwegazi emzimbeni.

Xa abantu, iimpahla yegazi japan kinked neziphelo luvo kwimimandla olusondeleyo ochaphazelekayo umsebenzi kunye neengxaki ukwakhiwa zokuzala. Kwabasetyhini, ngenxa ukucudisa rhoqo kulo mmandla ezilahlekileyo uvakalelo kweendawo olusondeleyo, nayo leyo ekhokelela ukuphazamiseka ngokwesini.

Kufuneka igxininiswe into yokuba kuvela ezi ngxaki xa ngeebhayisikile Rhoqo kunye elide. ibhayisekile ngamaxesha athile xa umoya omtsha kuzisa lukhulu elungileyo ngaphezu yingozi.

Ukulahlekelwa ubunzima nge ibhayisekile

kufuneka kuchazwe ngokwahlukeneyo ukuba ibhayisekile rhoqo ukukhuthaza iinkqubo pathways emzimbeni kuncede izkulahla umzimba ngaphandle izidlo kokwenza, ngoko le ndlela ukuncipha namhlanje efanelekileyo kakhulu. Muscle ngexesha ekhwele ibhayisekile ngokukhawuleza spooled bafumane luthambe, kwaye inani uba kufutshane ezifanelekileyo. Ukuncipha komzimba kwenzeka yi kokutsha kwamafutha amaninzi emzimbeni. Abantu abaninzi bayazibuza: zingaphi calories bachitha ngelixa wayekhwele ibhayisekile? Ngokuqinisekileyo kunzima ukuphendula kuba inani calories kutshiswa kuxhomekeke kubudala loo mntu, ubunzima bomzimba, ukukhula kunye okhaliswa kohambo.

Umntu siyinxenye-50 kg ngesantya olucothayo (ngaphantsi kwe-15 km / h) utshisa malunga 150-240 kilojoules, i-20 km / h ngezantya - ukusuka calories 250 ukuya-350, yaye ekhwele phezu-25 km / ngeyure ivumela ukuba balahle calories 500 . Kulo mzekelo, iimbaleki aphezulu osebenzisa amandla, phi, ngoko ukuze ukunciphisa umzimba bayakhuthazwa ukuba emoto rhoqo kangangoko.

Apho unako ukuhamba ngebhayisekili?

Xa becwangcisa iholide yabo, abaninzi bebuza: ukukhwela ibhayisekile phi? Ukuba obakho ukhetho lwakho ibhayisekile kweendawo ukuhamba akayi kubangela ubunzima kakhulu. Oku kungaba uhambo kweli lizwe, kulinganiswa ibhayisikile usapho nje emdeni ehlathini okanye ipaka, kwaye mhlawumbi umntu ugqiba kwelokuba aye ezintabeni. Yaye kuthekani ngabo abangakhange bakwazi ukuba bafumane izithuthi enamavili amabini, kodwa akavuma engqondweni ukukhwela kuyo? Kulo mzekelo, ungasebenzisa inkonzo eqeshisayo ibhayisekile. Ngexesha yerenti zasehlotyeni ivulekile ezininzi epakini, ngubani ngobubele ukuba izithuthi ukuze yonke intsapho, yaye nabani na kunandipha ngeebhayisekile ubuhle bendalo.

Indlela ukukhetha ibhayisekile?

Xa uqala kuqala, khetha ibhayisekile ilula kakhulu, ufumanisa nje imodeli yakho oyithandayo. Kodwa ke eneneni, le nkqubo inazo bokuqonda ekufuneka ukuba zithathelwe ingqalelo, ukuze ekhwele "umhlobo"-enamavili amabini kakuhle yaye akazange abangele nobungozi kwimpilo.

Kubalulekile ukuba ukhethe ibhayisekile ekukhuleni njengoko ezincinane kakhulu okanye, icala, isakhelo phezulu ngokuqinisekileyo kuya kubangela "ngesibetho" kwalapho.

Ukuba ukuphakama ezingaphezu kwe-185 cm kuyimfuneko ukukhetha ibhayisekile kunye ubungakanani isakhelo se malunga 54 cm. Umndilili iimbaleki yokukhula (170-180 cm) kungaba ukhethe kwisakhelo ukuphakama 48 cm.

Ukuze ukukhetha ibhayisekile elifanelekileyo lokukhula, kungcono ukuba ukusebenzisa le theyibhile ingezantsi.

Ukunikela ingqalelo ngokukhethekileyo ukhetho kokuhlala: ayimele ibe ngqongqo kakhulu khaxa.

Kuba abantu ubunzima phezu 90 kg awazuze imodeli ye-aluminiyam okanye ophezulu-amandla sentsimbi ukuze isakhelo carboxylic eyenzelwe imithwalo ukuya kwi-80 kg.

kufuneka ibe yintoni ibhayisikile kweso sixeko?

Bike ngokuba uqhuba isixeko kufuneka ibe ngendlela ukhululekile uqhuba kwisihlalo ephakamileyo ngokubanzi ezahlukeneyo.

Ngokuba ukusetyenziswa imihla kungcono ukukhetha Bikes ezilula ekulula ukuba phezulu kwaye phantsi emhlabeni.

Musa ukuthenga ibhayisekile eninzi kunene, njengoko kule meko kuya kufuneka ukuba ukhathazeke malunga nokhuseleko isithuthi, zimshiya phantsi iindonga evenkileni okanye ofisi. Kuba lula intshukumo kwimodels isixeko afakelwe iingobozi ezahlukahlukeneyo, nezinye izinto kunye nezinye izinto ezincinci, evumela lula ukubeka imveliso zithengwe kwaye ngesandla simahla ukulawula ibhayisekile.

on circuit ibhayisekile ezisezidolophini kufuneka mayixhotyiswe ukukhuselwa ngokukhethekileyo enqanda ukunxibelelana iingubo zakhe.

Wamkhwelisa iimeko zemozulu zimanzi, zinodaka Kucetyiswa ukuba ukhethe Bikes kunye disc iziqhoboshi.

Imodeli imizi kufuneka mayixhotyiswe Njengokungeniswa absorber ngaphambili kwaye ngezantya eziliqela.

Clothing ibhayisekile

Xa ukhetho iingubo uhambe kufuneka aphathwe akukho ngaphantsi kakhulu kunokuba ukuzithengela ibhayisekile. Kukwaxhomekeke, indlela bekhululekile iza kuhamba, ngoko ke akufuneki ziphazamise intshukumo ye umkhweli webhayisikile.

Iimbaleki ezininzi zisebenzisa ngebhayisekile ehlotyeni nasebusika, ngokulandelelana, yonke impahla yahlulwe eshushu kunye nokukhanya. Kuba ubusika lokuqhuba kulinganiswa ngeyona ilingane nebrukhwe ngeLayikhra ngokuqinileyo ubushushu ezikroziswayo babizwa ngokuba "amanabukeni."

Ngeenyawo, unako ukuthenga nayiphi na izihlangu: iiteki, izihlangu, iibhutsi - eyona nto iphambili ukuba ngaphezu neqatha. Kuba izicathulo kucetyiswa ukuba banxibe iikawusi umqhaphu kuphela, njengoko baya kuba iinyawo kakhulu bekhululekile.

Kufuneka kwakhona uthenge yangaphantsi ezizodwa (ibhulukwe ibhatyi), nto leyo kwixesha abandayo ubekwa phantsi iingubo esisiseko.

Ukuze nikhusele izandla zenu ngumkhenkce, sebenzisa iiglavu ezikhethekileyo zemidlalo kunye suede yesundu.

Iimpahla ihlobo uhamba lula ngoko ilingane elula ibhulukhwe emfutshane elastic t-shirt.

Ukukhetha, unako ukuthenga -ntloko ngebhayisekile kunye izibuko ukukhusela amehlo elangeni.

Ingaba kukho naziphi na Izimo ngenxa ngeebhayisikile?

Wonke mdlalo Izimo yayo. Akukho ngaphandle nangebhayisekile, uncedo tywaleni apho zixhomekeke kwizinto ezininzi. Izimo ngqo ukuba iiklasi ibhayisekile zezi:

• izifo ezahlukeneyo namalungu;
• ubukho disc herniated;
• izifo yenkqubo musculoskeletal;
• kwalapho izifo;
• nesifo sentliziyo;
• iingxaki kunye imithambo yegazi;
• arrhythmia.

Ukuba enye yezi zifo kufuneka ibe ngunobangela kokubonisana gqirha malunga ulawulo ibhayisekile. Kwakhona ndaqonda ukuba maxa wambi nkqu ingxinano umkhuhlane kunye ngeempumlo kunokuba umqobo ngesithuthuthu. Kungenxa yoko le nto, phambi kokuba bafumane ibhayisikile, kubaluleke kakhulu ukuba ukuhlola imeko yempilo yabo, umthwalo ngexesha hambo akazange enze okubi ngakumbi umzimba.

A tips ezimbalwa kwabasaqalayo bikers

beebhayisikile makhwelo kuya kuba luncedo ezinye iingcebiso ukuthintela ukwenzeka iingxaki zempilo ukusuka amandla omzimba yequbuliso:

• Kufuneka aye kwi ibhayisekile ukhwele ngoko nangoko emva kwesidlo.
• ixesha ngasinye, eza kuhambela kwelinye, ufanele uzise amanzi okusela, njengoko ngexesha ibhayisekile onxaniweyo rhoqo.
• Phambi kokuba uye kwi ibhayisekile, kucetyiswa ukwenza ukuzilolonga elincinci kuba apha amalungu.
• Kuyimfuneko ukunikela ingqalelo ngenxa ukhuseleko lwabo. Ukuza kuthi ga ngoku, kucetyiswa ukuba banxibe iimpahla eqaqambileyo yobukho lokubonisa izinto ezinceda ukuchonga umkhweli webhayisikile ebusuku.
• Kubaluleke kakhulu ukuba nesigcina olukhuselayo phezu kwentloko yakhe, iingozi kakhulu xa kuthe ukuwa.
• Ukuze sihlale siqinile kufuneka ukukhwela ibhayisekile hayi amaxesha ngaphantsi kwe-2 ngeveki.
• Yandisa umgama kufuneka ukuhamba kancinane. Ukoyisa imigama emide, kubalulekile ukuba ayeke ukuba aphumle.
• Ngexesha ekhwela elide ukuba ngamaxesha ukusuka isihlalo, ukubuyisela kwegazi emzimbeni.

Xa ndiqukumbela, kufanele kuqatshelwe ukuba iibhayisikile yaye kuya kusanda ukuthandwa, kungekuphela phakathi ezemidlalo ukufunda.

uninzi waqonda ukuba ugcine kakhulu ixesha labo kunye nemali endleleni eya emsebenzini iya kuvumela ngebhayisekile. Iinzuzo tywaleni ngayo ibhayisekile kwimeko nganye yahlukile, kodwa ukuba ukhetha ngokufanelekileyo imodeli ekunene kwaye ngokuthe ngcembe ukulungiselela umzimba ngenxa ntshikilelo, ukukhwela ibhayisekile ezibonwabisayo kuphela.

Indlela ukuya nokubuya emsebenzini ngebhayisekile ziyabhatalisa umntu kakhulu entle kunye namandla ezifunekayo usuku enemveliso. Xa ucinga zingaphi calories kuzanywa ngexesha ekhwele ibhayisekile, kusenokwenzeka kwixa elizayo, olu hlobo zothutho ziya kuba ethandwa kakhulu.