Mutyairi webhasikoro anozorora mazuva mangani?

Kubva kuTrainingpeaks, nyanzvi mukugadzirira mabhasikoro uye vanomhanya, zvisinei, vanokurudzira kushandura mazuva ekuita nemazuva ekuzorora mukati mevhiki imwe chete, kana yekutanga isingapfuure maminetsi makumi matanhatu. Nokudaro, vanokurudzira chirongwa chezuva rekurovedza muviri kwezuva rekuzorora.

Mazuva mangani anokurudzirwa kuzorora mubhasikoro?

Kuzorora kwese kuchave kwakakosha pakupera kwemwaka, panguva iyo muviri wedu uchaonga kuzorora kwese kweanosvika mazuva gumi nemashanu kana mavhiki matatu, asiwo pane dzakasiyana siyana mukugadzirira chaiko.

Kangani pasvondo zvinokurudzirwa kuchovha bhasikoro?

Urongwa hwakakodzera ndiyo inochengetwa nguva dzose 3 kusvika 6 nguva pavhiki. Tanga nemaminitsi makumi maviri uye wedzera nemaminitsi maviri kusvika ku20 pavhiki. Iyo yakakodzera kusimba ichave yekukwanisa kuchengetedza avhareji ye2 kusvika 5 km/awa kana 20-23 rpm (revolutions paminiti).

Ndinofanira kuenda kubhasikoro mazuva mangani?

Tinofanira kudzidzisa mazuva mangani? Chekupedzisira, chakanakira kudzidzisa pakati pe3 uye 5 mazuva pasvondo. Kune mutyairi webhasikoro asingaite, ane basa rake, mhuri yake uye zvaanosungirwa kuita, izvo zvingave zvakanyanya. Kudzidziswa mazuva matanhatu pasvondo kunoreva kudzidziswa kunge nyanzvi uye…

Ko kana ndikadzidzira kuchovha bhasikoro mazuva ese?

Kuchovha bhasikoro nguva dzose kunogona kubatsira kudzivirira chirwere chemoyo senge: sitiroko, hypertension uye kurwisa kwemoyo, sezvo chiri chiitiko chine simba.

¿Cuántos días a la semana pedalear?

Mazuva mangani ekudzidzisa kuchovha bhasikoro pasvondo



Maererano neMayo Clinic, kurudziro ndeye 300 maminetsi pavhiki, kune iyo misumbu basa inowedzerwa. Unofanira kuita izvi kanenge kaviri pavhiki.

Vatyairi vemabhasikoro vanoitei pazuva rekuzorora?

Zuva rekuzorora rakatsaurirwa kuzorora kudzidziswa, masaja, pane zvakare nguva yekurara uye kucherechedzwa kwedanho rinotevera. Mushure memujaho mukuru, vatyairi sezviri pachena vanoda kupora mumuviri nepfungwa.

Chii chaunofanira kuita kuti usaneta kana uchikwira bhasikoro?

Vimba nesu, iwe uchafara kuona kufambira mberi kwako uye iwe uchagara uchikurudzirwa, saka chengeta aya matipi mupfungwa kuitira kuti usaneta pabhasikoro uye wopedzisira warega.

1. Dzidza kufema zvakanaka.
2. Tarisa maitiro ako ekufambisa.
3. Dzidza kushandisa kumhanya.
4. Ngwarira chimiro chako (kunyanya pazvikomo)

Chii chiri nani kumhanya kana kuchovha bhasikoro?

Zvidzidzo zvinoratidza kuti kumhanya kunoshanda zvakanyanya pakupisa macalorie pane kuchovha bhasikoro, sezvo kumhanya kunoshandisa mhasuru dzakawanda dzinobatsira kupisa macalorie. Asi, kune avo vanoda kuita kurovedza muviri kwakapfava pakati pezviviri izvi, kuchovha bhasikoro ndiyo yakanakira sarudzo kwavari.

Chii chiri nani cardio kumhanya kana bhasikoro?

Kuchovha bhasikoro mutambo wakaderera uye unogona kugara kwenguva refu uchiita maekisesaizi, sezvo iri kudzidziswa kwesimba kwakasimba. nJogging, kune rumwe rutivi, haina kuvandudza simba nekukurumidza, sezvo iri kurovedza muviri kunogona kukonzera marwadzo akawanda uye kuita kuti tsandanyama dzako dzikuvadzwe nyore.

Chii chiri nani kufamba-famba kana kuchovha bhasikoro?

Zvechokwadi, kufamba kunopisa mafuta akawanda kupfuura bhasikoro. Chokwadi, nokuti ibasa rinorema. Ndeipi iri nani pakurasikirwa uremu? Kurasikirwa uremu kunosanganisira kuwedzera huwandu hwemakoriyumu aunopisa uchienzaniswa nenhamba yaunodya pazuva.

Ndeipi nguva yakanaka yekuenda kunochovha bhasikoro?

Kunyange zvazvo zvichienderana nekuwanikwa uye mamiriro emunhu ega ega, nyanzvi dzinowanzotaura kuti nguva yakanaka yekudzidzira pabhasikoro redu masikati, pakati penguva dzinenge 17:00 p.m. na19:00 p.m.

Nzira yekupora sei mushure me100 km pabhasikoro?

5 Mazano ekupora mushure mekukwira Bhasikoro

1. Rangarira: Tsandanyama inovakwazve yakasimba kana yapora zvakanaka.
2. Rara zvakanyanya.
3. Rehydration nemvura nemunyu.
4. Antioxidants kuderedza oxidative kusagadzikana.
5. Mapuroteni emhasuru fibers ako.
6. Muscle recuperators muchitoro.

Nzira yekuva nesimba rakawanda mumakumbo ebhasikoro?

8 maekisesaizi ekuvandudza simba remakumbo mukuchovha bhasikoro

1. Bhokisi rinosvetuka.
2. Squats
3. Kukwira nekudzika masitepisi.
4. mapapu kana nhanho
5. Kukwira kwetsono.
6. Burpees.
7. Russian twist.

Kuchovha bhasikoro kunokanganisa sei prostate?

Kupedzisa, parizvino hapana humbowo hwekuti kuchovha bhasikoro kunogona kukonzera kukura kweprostate kana erectile dysfunction. Kusimbisa muviri chinhu chakakosha chehutano hwepabonde huri nani.

Chii chinoitika kana ukashandisa bhasikoro kakawanda?

Contraindications kudzidzira basa iri kudzivirira kuparara kwehutano, iri muvanhu vane: Mabviro matambudziko. Sezvo iri nzvimbo iyo uremu hunochajiswa uye kushanda nesimba kunodiwa, hazvikurudzirwe kune vanhu vane chero kukuvara kana kusagadzikana. Tendinitis mumaoko nemaoko.

Chii chinoitika kana ndikaita maawa matatu ekuchovha bhasikoro?

Cardio workouts inosimbisa mwoyo nemapapu, inovandudza kuyerera kweropa mumuviri wose uye inokanganisa metabolism. Mamwe mabhenefiti akananga ekuita bhasikoro rakamira, kune rumwe rutivi, kupisa mafuta emuviri, uye kune rimwe, kurasikirwa nemacalorie.

Ndokwira sei bhasikoro kuti ndirase dumbu rangu?

Ini ndinokuratidza muenzaniso wenguva yekurovedza muviri.

1. Kudziya-up: 10 kusvika ku15 maminitsi.
2. Ita basa rakasimba - pachiyero che 1-10 pamwero we9, umo iwe unofema zvakadzika, asi kwete kufemereka - kwemasekonzi makumi matatu kusvika paminiti.
3. Zorora kweminiti uchidzikisa kusimba.
4. Dzokorora kanenge kashanu.
5. Zorora kwemaminetsi matatu kusvika mashanu.

Chii chekudya usati waenda kunze kunochovha bhasikoro?

Chinhu chinonyanya kukosha ndechekutora "zvakareruka" makhahydrates, ekukurumidza kunwa iyo inopinda nokukurumidza muropa uye inokubvumira kugadzirisa mazinga ako e insulin. Aya makabhohaidhiretsi anogona kuwanikwa mumichero, nzungu kana muto.

Ndoziva sei nhanho yangu yebhasikoro?

Zvese zvaunoda chikero uye bhasikoro rine mita yemagetsi. (yakasimba ine mita yemagetsi ingashanda zvakare). Kuti tiite izvi tinofanira kuita bvunzo yemaminetsi makumi maviri uye nekudaro toziva simba redu rakasimba rakasimba (FTP). Panguva imwecheteyo tinofanira kuziva kuti tinorema zvakadii.

Mutyairi webhasikoro anofanira kunwa mvura sei?

Sezvatataura pamusoro apa, nyanzvi dzakawanda dzinokurudzira kunwa 500 ml yemvura kweawa imwe neimwe yebasa rebhasikoro, semutungamiri. Kutakura mvura yakawanda kana chinwiwa che isotonic kwenguva yakareba kana yakawedzera kurovedzera muviri hazvireve kuti unofanirwa kuzvimanikidza kunwa zvimwe.

Nzira yekufambisa sei kukwira?

6 matipi ekuvandudza pakukwira bhasikoro

1. Shandisa nyore kufamba uye dosi simba rako.
2. Gara muchigaro.
3. Pedal zvakanaka.
4. Sarudza mutsara wako.
5. Wana pressure chaiyo.
6. Simba repfungwa.

Unofema sei mukuchovha bhasikoro?

Chinokosha chekufema zvakanaka pabhasikoro ndechekuita kuti ushandise mapapu ako zvakakwana. Kuti uite izvi, usafema zvisina kudzika, femera zvakanyanya. Nenzira iyi, iwe unozoshandisa yakawanda yemapapu ako uye wotanga kukwenenzvera kugona kwemuviri wako kugadzirisa oxygen.

Makiromita mangani anogona kuchovha pazuva?

Wepakati bhasikoro anogona kuvharika pakati pe15 uye 20 km mumugwagwa pazuva kana vakafamba zvine mwero kumhanya. Asi kana iwe wakatarisana nekusaenzana dhizaini, kumhanya kunenge kwakadzikira, ipapo iwe uchafamba gumi kana zvishoma, pamwe.

Makiromita mangani aunofanira kuchovha bhasikoro?

Iwe unofanirwa kuchovha avhareji yemakiromita makumi matatu pazuva mumwedzi wekutanga, makiromita makumi mashanu pazuva mumwedzi wechipiri uye makiromita makumi masere mumwedzi wapfuura, kudzivirira kuwanda, usakwira zuva rega rega, zorora mamwe, uye mamwe mazuva anoderedza mileage. .

Inguva yakawanda sei yekuchovha bhasikoro yakaenzana ne10.000 matanho?

Kana iwe uchibheja pamararamiro anoshingaira, maererano neWHO (World Health Organization) unofanira kufamba nhanho 10.000 zuva rega rega, anenge makiromita manomwe. Kana tichida kuderedza uremu, tinofanira kuwedzera nhamba yematanho kusvika ku7, iyo inenge makiromita gumi nerimwe pazuva.

Makiromita mangani pabhasikoro akaenzana nekumhanya?

Isa imwe nzira: kuchovha bhasikoro 32,1 km pa24,1 km/h zvakaenzana nekumhanya mamaira 5,6 (9 km) chero kumhanya. Iyi shanduko ndeyemunhu mukuru anosvika 70 kg. Kana mutyairi webhasikoro airema, aifanira kupatsanura nenhamba yakati kurei, uye imwe yakareruka nediki.

Ndeipi nhengo yemuviri inoshanda pabhasikoro?

Pamusoro pemoyo, ngatisakanganwe kuti bhasikoro rakamira mutambo weCardio, tsandanyama dzinoshandiswa mubhasikoro remukati dzinonyanya kuwanikwa mumakumbo, zvidya, glutes (yakaderera muviri), abdominals uye kumashure (kumusoro muviri).

Chii chinopisa macalorie akawanda kushambira kana kuchovha bhasikoro?

Sechokwadi chinoda kuziva, zvinogona kutaurwa kuti macalorie akafanana anopedzwa kushambira freestyle kweawa pane kupa zvese pabhasikoro.

Ndeupi mutambo wakanyanya kunaka kunzwisa muviri?

Kushambira



Unozivikanwa semutambo wakakwana kwazvo uripo nekuti nekuda kwekushambira tinogona kushanda mhasuru dzese dzemuviri. Uye kwete izvozvo chete, nokuti patinoshambira, isu tinovandudzawo maitiro emwoyo uye ekufema.

Nzira yekuita sei cardio pabhasikoro?

Tanga nemaminetsi mashanu ekudziya-up nekushomeka kwakaderera asi uchimhanyisa pedaling. Wobva wachinjanisa 5 masekonzi e5 pedaling nehigh resistance uye 20 seconds ine yakaderera kuramba. Mushure meizvi, zorora iwe uchienderera mberi uchitsika nekufamba zvishoma.

Mangani macalorie anopiswa nekuchovha bhasikoro kwemaminitsi makumi matatu?

Nemaminetsi makumi matatu ekuchovha bhasikoro unogona kupisa 30 macalorie. Nemaminetsi makumi mana ekuchovha bhasikoro unopisa 192 macalorie. Neawa imwe yekuchovha bhasikoro unogona kupisa anenge 40 macalorie.

Mangani macalorie anopiswa paawa pabhasikoro?

Kudzidzira bhasikoro nguva dzose kunopfuura zvakakwana kuwedzera simba rezuva nezuva rekushandisa kwemuviri wedu. Tichiri kufambisa, kunyangwe pakufamba zvinyoro kuri pakati pe10 kusvika 15 km/h, muviri wedu unopisa pakati pe500 ne600 macalorie muawa.

Ndeipi nguva yakanakisa yezuva yekurovedza muviri?

Kuita kwenyama kuri nani. Zvinoenderana netsvagiridzo yazvino, avo vanoita maekisesaizi husiku vanotora kusvika ku20% kureba kuti vasvike pakuneta. Ndiko kuti, simba remhasuru, kushanduka, uye kutsungirira zviri nani usiku kupfuura mangwanani.

Bhasikoro rakamira rinorema zvakadii?

Bhasikoro rakajairika rinowanzorema pakati pegumi negumi nemashanu makirogiramu.

Ndeapi mavhitamini akanakisa kune vanochovha mabhasikoro?

Isu takanyora rondedzero yezvakanakisa zvekuwedzera zvevatyairi mabhasikoro:

• Beta Alanine. Zvichakubatsira kuti uwane simba rakawanda.
• isotonic Ndiyo yekuwedzera yakakosha iyo mutyairi wese webhasikoro kana mumhanyi wekutsungirira anofanira kutendeukira kwairi.
• Zvisikwa.
• Caffeine.
• BCAA's.

Nzira yekudzikisa sei makumbo mushure mebhasikoro?

Isu tinozoongorora matipi makuru ekudzoreredza akaneta uye akaremerwa makumbo kubva kubhasikoro:

1. Isa makumbo ako mudenga.
2. Shandisa compression stockings.
3. Ita mabhati ekusiyanisa.
4. Wana masaja.
5. Rara wakakotama makumbo ako zvishoma.
6. Hydrate zvakanaka pamberi uye mushure mekuita maekisesaizi.

Nei vatyairi vemabhasikoro vakaonda kudaro?

Mutyairi webhasikoro akataura kuti vanochovha mabhasikoro havana kuonda “nekuti vanodya zvisina kunaka kana kuti havadye”, asi nekuda kwesimba ravanoshandisa panguva dzemijaho nekudzidziswa.

Mutyairi webhasikoro anofanira kudzidzisa maawa mangani?

Nezvemaawa mangani anodzidziswa nemutyairi webhasikoro, usafunga kuti anopedza zuva rose ari pachigaro. Ivhareji iri pakati pe4 ne6 maawa ekudzidzira, kunyange zvichienderana nezvimwe zvakasiyana-siyana zvekunze, zvakadai semamiriro ekunze kana kupora kwemhasuru, zvisinei, inguva yakatarwa.

Ndeapi maekisesaizi anofanira kuitwa nemutyairi webhasikoro?

Iwo gumi akanakisa maekisesaizi ekuita kumba uye kugadzirisa semutyairi webhasikoro

1. Squats. Chiitwa chiri nyore kuita uye chimwe chezvakakosha kune chero mutyairi webhasikoro.
2. Russian Twist.
3. Front lunge.
4. Static plank.
5. Tricep dips.
6. Glute Bridge.
7. Burpees.
8. Side plank ine kukwirira.

Unofanira kuchovha bhasikoro kangani pavhiki?

Unofanira kuita izvi kanenge kaviri pavhiki. Kutevera iyi parameter, hushoma kuti urambe wakagwinya kuita maminetsi makumi matatu kusvika makumi mana nemashanu pazuva nezuva rekuzorora, kana kubuda kweawa imwe kaviri kana katatu pasvondo.

Nzira yekudzivirira sei prostate mubhasikoro?

Zvinokurudzirwa kutarisira prostate



Havasi vese vatyairi vemabhasikoro vanogadzira mamiriro aya, asi vanofanirwa kugara vachiongorora, kushandisa zvipfeko zvinokurudzirwa zvemitambo senge chipfeko chemukati, chigaro che ergonomic uye sarudza nguva ine mamiriro ekunze anofadza munzvimbo yakakodzera.

Ndezvipi zvibereko zvakanaka kune prostate?

Maranjisi, mandimu, marimu, uye mazambiringa ane vhitamini C yakawanda, inogona kubatsira kudzivirira prostate gland.

Chii chinoitika kana ndikatsika zuva nezuva?

Kuchovha bhasikoro kunobatsira kuvandudza mashandiro emumhanyi nekuvandudza kusimba, kutsungirira, uye kutsungirira pasina kukuvadza tsandanyama dzemakumbo. Iyo zvakare yakakura-yepasi-impact cardio Workout, uye kuiwedzera kune yako yevhiki yekudzidzisa regimen ichakubatsira iwe kuita zvakawanda nekunetseka kushoma pamuviri wako.

Chii chaunofanira kuita kuti usaneta kana uchikwira bhasikoro?

Vimba nesu, iwe uchafara kuona kufambira mberi kwako uye iwe uchagara uchikurudzirwa, saka chengeta aya matipi mupfungwa kuitira kuti usaneta pabhasikoro uye wopedzisira warega.

1. Dzidza kufema zvakanaka.
2. Tarisa maitiro ako ekufambisa.
3. Dzidza kushandisa kumhanya.
4. Ngwarira chimiro chako (kunyanya pazvikomo)

Chii chakaipira bhasikoro?

Maonero enjodzi nekuda kwekumhanya kwakanyanya kwemotokari uye kushaikwa kweruremekedzo kune vatyairi vebhasikoro kukanganisa kukuru kwebhasikoro rinounza dambudziko mukugutsa vanhu kuti varishandise.

Chii chiri nani kufamba kana kuchovha bhasikoro?

Zvechokwadi, kufamba kunopisa mafuta akawanda kupfuura bhasikoro. Chokwadi, nokuti ibasa rinorema. Ndeipi iri nani pakurasikirwa uremu? Kurasikirwa uremu kunosanganisira kuwedzera huwandu hwemakoriyumu aunopisa uchienzaniswa nenhamba yaunodya pazuva.

Chii chiri nani kumhanya kana kuchovha bhasikoro?

Nyanzvi dzinobvumirana kuti kumhanya kunopisa macalorie akawanda pane kuchovha bhasikoro. Kutaura chokwadi, kana iwe uchida kuderedza uremu, tinokurudzira kuchinjanisa zviitiko zviviri izvi sezvo chakakosha kuramba uchifamba uye kuzadzisa iyo calorie inopisa nekudya kwakaringana.

Ndeipi nguva yakanaka yekuenda kunochovha bhasikoro?

Kunyange zvazvo zvichienderana nekuwanikwa uye mamiriro emunhu ega ega, nyanzvi dzinowanzotaura kuti nguva yakanaka yekudzidzira pabhasikoro redu masikati, pakati penguva dzinenge 17:00 p.m. na19:00 p.m.

Mazuva mangani ekuzorora pamberi pemujaho weMTB?

Kuzorora kwemaawa mapfumbamwe isati yaitwa bvunzo yemakwikwi kunovandudza mashandiro anosvika gumi nemaviri%.

Nzira yekupora sei mushure me100 km pabhasikoro?

5 Mazano ekupora mushure mekukwira Bhasikoro

1. Rangarira: Tsandanyama inovakwazve yakasimba kana yapora zvakanaka.
2. Rara zvakanyanya.
3. Rehydration nemvura nemunyu.
4. Antioxidants kuderedza oxidative kusagadzikana.
5. Mapuroteni emhasuru fibers ako.
6. Muscle recuperators muchitoro.

Ndoziva sei nhanho yangu yebhasikoro?

Zvese zvaunoda chikero uye bhasikoro rine mita yemagetsi. (yakasimba ine mita yemagetsi ingashanda zvakare). Kuti tiite izvi tinofanira kuita bvunzo yemaminetsi makumi maviri uye nekudaro toziva simba redu rakasimba rakasimba (FTP). Panguva imwecheteyo tinofanira kuziva kuti tinorema zvakadii.

Zvinotora nguva yakareba sei kufamba 100 km nebhasikoro?

100 makiromita anenge achingove anopfuura maawa matatu ekufambisa uye kushanda nesimba.