Uziqeqesha njani njengomntu oqeqeshelwe ibhayisekile?

Umxholo

Kuninzi lwabakhweli beebhayisikile abaziingcali, uqeqesho luqala phambi kwesidlo sakusasa, kunye nothotho lwezolula kunye nokuzilolonga. Kwiminyaka edlulileyo kwakukho umthambo owawungathathelwa ngqalelo xa uqeqeshelwa ukukhwela ibhayisekile. Namhlanje, ngakolunye uhlangothi, zisisiseko sokuthintela ukulimala ngenxa yokugqithisa.

Kufuneka uqeqeshe malini umkhweli webhayisikile?

Ngokuphathelele ukuba zingaphi iiyure eziqeqeshwa ngumkhweli webhayisikile, musa ukucinga ukuba uchitha imini yonke kwisali. Umyinge uphakathi kwe-4 kunye ne-6 iiyure zoqeqesho, nangona kuxhomekeke kwezinye izinto eziguquguqukayo zangaphandle, ezifana nemozulu okanye ukubuyiswa kwemisipha, nangona kunjalo, lixesha elisondeleyo.

Kuthatha ntoni ukuba ngumkhweli webhayisikile oyincutshe?

Yintoni oyifunayo ukuze ube ngumkhweli webhayisikile oqeqeshiweyo?

  1. Ibhayisikili elungileyo. Ibhayisekile yomdyarho yobuchwephesha izakubonisa umdlalo ongenanto yakwenza naleyo yomqhubi webhayisikile osafundayo.
  2. Izixhobo zokuthelekisa.
  3. Umanyano.
  4. Iinkxaso.

Zingaphi iintsuku evekini aziqeqeshayo umkhweli webhayisikile?

Phakathi kweeyure ezingama-20 nezingama-30 ngeveki



Ewe, kuxhomekeke kakhulu kumntu ngamnye kunye nexesha lonyaka, kodwa uninzi lweengcali zikuluhlu lweeyure ezingama-20-30 zokuhamba ngebhayisikile ngeveki.

Uzilolonga njani umkhweli webhayisikile?

Iindlela ezili-10 zokuqeqesha njengomkhweli webhayisikile elite

  1. Lungiselela i-aerodynamics.
  2. Sela kwaye uqengqe.
  3. Qala ngokukhawuleza.
  4. Gcina indawo yamandla.
  5. Yolula emva, hayi ngaphambili.
  6. Musa ukuqengqeleka nje endleleni, sebenzisa nengoma.
  7. Ivithamin B.
  8. Qeqesha izihlunu zakho kangangoko.

Ungaba njani umkhweli webhayisikile oqhuba kakuhle?

Oku kuvumela ukusebenza okukhulu, ukuphepha ukudinwa ngokubambisana.



Phucula ukusebenza kwakho kwiipedali

  1. Ukufakwa kwamanzi. Kumkhweli webhayisikile, ihydration ibaluleke kakhulu, ngakumbi phambi kokuba umzimba ubonise unxano okanye ukudinwa.
  2. Qala ngokukhawuleza kwaye uphucule ukusebenza.
  3. Qeqesha izihlunu.
  4. Gcina isicwangciso.

Ulenza njani isicwangciso soqeqesho lokuhamba ngebhayisikile?

Olu qeqesho lokukhwela ibhayisekile lwabaqalayo lubandakanya:

  1. Ukukhwela ibhayisekile: Ukukhwela ibhayisekile kuya kwahluka ngexesha kunye nobukhulu.
  2. Uqeqesho olunqamlezileyo: Kwezi ntsuku kufuneka wenze umdlalo ohambelana nohambo.
  3. Iintsuku zokuphumla: Ezi ntsuku zibaluleke ngakumbi kuneentsuku zoqeqesho.
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Zingaphi iikhilomitha azenzayo ngeveki umkhweli webhayisikile oqeqeshiweyo?

Abakhweli beebhayisikile abaziingcali baloba umyinge wama-415 km ngeveki xa kuthelekiswa nama-72 km kumndilili weebhayisikile kwiveki nganye.

Indlela yokuphila ukusuka kwibhayisekile?

Eminye imisebenzi esi-8 yokuziphilisa ngokukhwela ibhayisekile

  1. Ukuziqhelanisa neYoga kuya kukwenza ube ngumkhweli webhayisikile ongcono.
  2. umlindi wodaka we mtb
  3. Indlela yokutshintsha iipedali zayo nayiphi na ibhayisekile.
  4. Ukuzilolonga oku-3 kweyure enye ukuphucula isantya, amandla kunye nonyamezelo.
  5. Amanyathelo okutshintsha iipake pads zebhayisekile yakho ngaphantsi kwemizuzu emi-2.

Zingaphi iikhilomitha ezihanjwa ngumkhweli webhayisikile?

Njengoko iminyaka ihamba, abakhweli beebhayisikile abaqeqeshiweyo bahamba iikhilomitha ezimbalwa nangaphantsi kwaye, ukuba kwiminyaka engama-20 eyadlulayo bonke bawagqiba amaxesha onyaka abo behamba ngeekhilomitha ezingama-35.000 (phakathi koqeqesho nokhuphiswano), ngoku bambalwa kakhulu abadlula i-30.000 km/ngonyaka.

Zingaphi iikhilomitha ezinokukhweliswa ngosuku?

Umndilili webhayisikile unokuhamba phakathi kwe-15 ne-20 km endleleni ngosuku ukuba uhamba ngesantya esiphakathi. Kodwa ukuba ujongene nedrafti engalinganiyo, isantya siya kuba ngaphantsi, ngoko uya kuhamba nge-10 okanye ngaphantsi, mhlawumbi.

Zeziphi izihlunu eziphuhliswayo kwibhayisikile?

Yeyiphi imisipha esetyenziswayo xa ukhwele ibhayisekile?

  • Izihlunu zethole. Zombini i-gastrocnemius kunye ne-soleus ngamalungu ethole athatha imilo ngenxa yokwenziwa kwesi siqhelo.
  • Izihlunu zamathanga.
  • Izihlunu zegluteal.

Zingaphi iiyure ekufuneka uziqeqeshe ngebhayisekile?

Iiyure ezingama-6-8 ngeveki zinokwanela! Kukho inkolelo eqhelekileyo yokuba ukuze ube nenqanaba elilungileyo lokuhamba ngebhayisikile kufuneka ube nexesha elininzi lokuqeqesha. Lo mbono wenza iimbaleki ezininzi zikulahle ukukhwela ibhayisekile njengomdlalo wokuziqhelanisa.

Indlela yokuba namandla amaninzi emilenzeni yebhayisikili?

I-8 yokuzivocavoca ukuphucula amandla omlenze kwibhayisikile

  1. Ibhokisi iyatsiba.
  2. Amaqela
  3. Izinyuko eziphezulu nasezantsi.
  4. imiphunga okanye amanyathelo
  5. Ukunyuka kwetiptoe.
  6. IBurpees.
  7. isiRashiya twist.

Indlela yokunyusa amandla kwibhayisikile?

Uluhlu lwamandla kwibhayisekile: qinisa imisipha yakho

  1. Jonga umqansa omde, ogudileyo, ozinzileyo. Ukunyuka okude, kunye nomgangatho olungileyo kunye nethambeka elithambileyo lilungele ukwenza uthotho lwamandla.
  2. I-Pedal kwi-cadence ephantsi, usebenzisa iigiya ezinde.
  3. Ukuphumla phakathi kweesethi.

Indlela yokwandisa amandla kunye nokunyamezela?

I-5 yokuzivocavoca ukusebenza ngamandla kunye nokunyamezela

  1. Iisquats. I-Squats enobunzima kunye / okanye ukusebenzisa iibhendi zokumelana ne-elastic zingamahlakani okusebenza umzimba ophantsi, ukuphumeza ukuphuhliswa kwamandla aphezulu kunye nokuqhuma, kunye nomgangatho ophezulu wokuchasana.
  2. Ukuphusha usenyuka.
  3. IBurpees.
  4. iipleyiti.
  5. Abakhweli.

Batya ntoni abakhweli beebhayisikile ngexesha logqatso?

Kugqatso



Sakuba sikhwele ibhayisekile, kuyacetyiswa ukuba sitye ukutya okulula rhoqo ngemizuzu engama-45 okanye ngeyure nganye. Into eqhelekileyo sisiqhamo, amandongomane okanye ibar yamandla rhoqo ngeyure enesiqingatha, kanye njengoko kufuneka singayeki ukusela amanzi anetyuwa ye-isotonic ixesha elide njengoko sihamba ngeenyawo.

Indlela yokuphucula izinga lentliziyo kwibhayisikile?

Indlela yokusebenzisa ukubetha kwentliziyo kwibhayisekile



Ukwenza uqeqesho lokubuyisela kwakhona: Sebenza phakathi kwe-50% kunye ne-60% intensity. Ukuphucula ukunyamezela: Qeqesha phakathi kwe-70% kunye ne-80% yokuqina. Ukuphucula amandla kunye namandla: Ukusebenza kwe-80% kunye ne-90% yokuqina. (Yandisa inqanaba le-anaerobic).

Yintoni uZ3 ekukhweleni ibhayisekile?

Ukuzivocavoca kweAerobic Threshold (Z3)



Kukuzilolonga ixesha elide (phakathi kweyure eyi-1 kunye ne-2h30 min), ngamandla aphakathi. Yeyona isingqisho "sonwabileyo", apho iivenkile ze-glycogen zithululwa ngokukhawuleza.

Indlela yokwenza isicwangciso soqeqesho lweveki?

isicwangciso soqeqesho lweveki

  1. Ukufudumala: imizuzu emi-5.
  2. I-Push-ups: 4 uthotho phakathi kwe-8 kunye ne-20 yokuphindaphinda.
  3. U-Push-ups ngokunqumama ngezantsi: 3 uthotho phakathi ko-8 kunye no-20 uphinda-phindo.
  4. Umqolo oguqulweyo: 4 uthotho phakathi kwe-8 kunye ne-20 yokuphindaphinda.
  5. I-Diamond push-ups: 3 series of between 8 and 20 repetitions.
  6. Izolula: imizuzu emi-5.
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Yintoni engcono ukubaleka okanye ukukhwela ibhayisekile?

Ukuhamba ngebhayisekile ngumdlalo onempembelelo ephantsi kwaye ungahlala ixesha elide usenza umthambo, kuba luqeqesho lwamandla oluzinzileyo. I-nJogging, kwelinye icala, ayiphuculi amandla ngokukhawuleza, kuba kukuzilolonga okunokubangela iintlungu ezingakumbi kwaye kubangele ukuba izihlunu zakho zonakaliswe ngokulula.

Kuthatha ixesha elingakanani ukujikeleza i-10 km ngebhayisekile?

Ukuqwalasela la maxabiso angasentla, makhe sibone ukuba ingathatha ixesha elingakanani ukujikeleza i-10 km: Umqali webhayisekile yasezintabeni: imizuzu engama-50. Abanamava ibhayisekile entabeni: 40 imizuzu. Umqhubi webhayisekile wasezintabeni: imizuzu engama-30.

Zingaphi iikhalori ezitshisiweyo zihamba ngebhayisekile ngekhilomitha?

Ngokubanzi kwaye usoloko ukhumbula ukuba ubunzulu buphantsi, inkcitho yeekhalori ngokwexesha inokushwankathelwa ngolu hlobo lulandelayo: Umntu omalunga ne-63 kg utshisa ii<em>kilojoule eziyi-6,4 ngomzuzu ngamnye (malunga) Ngemizuzu engama-20 ekhwela ibhayisekile, bayafikelela. tshisa 128 calories.

Ufumana malini umkhweli webhayisikile we-MTB oqeqeshiweyo?

Abaphumeleleyo bebonke bathatha i-€10.000, abo baphume kwindawo yesibini bathatha i-€6.000 kunye neyesithathu i-€4.000. Lilonke, i-euro ye-32.000 isasazwa kwindlela nganye kunye nodidi.

Ufumana malini umkhweli webhayisikile wodidi oluphezulu?

Iinkwenkwezi ezihamba ngebhayisekile zinomvuzo osisiseko we-4-5 yezigidi zeeyuro. Awona makhaya awomeleleyo anomsebenzi wawo xa ezinikela ngenxa yokulungelwa kweenkokeli zawo zenqanaba kunye neefayile. Nangona kunjalo, kukho umsantsa omkhulu wokuhlawula phakathi kwenkxaso ephezulu ebaleka ngasemva kunye neenkwenkwezi.

Ufumana malini umkhweli webhayisikile obhinqileyo oqeqeshiweyo?

Oku kunyuswa kubangelwe ngokukodwa kukwaziswa kwe-UCI kowona mvuzo uphantsi kwabakhweli kwiQela leHlabathi laManina le-UCI. Lo mvuzo usezantsi wabakhweli beebhayisikile abahlawulwayo yayiyi-euro ezili-15.000 ngo-2020, wenyuka waya kuma-20.000 eeuro ngo-2021.

Yintoni enika isantya sebhayisekile?

Ewe, i-chainring, i-pinion okanye i-pulley wheels, ubukhulu bayo, isantya sakho singcono. Ngenxa yokuba ii-sprockets ezinkulu zinciphisa ukukhuhlana ukuya kutsho kwinqanaba eliphantsi kangangokuba akukho mandla alahlekileyo ngenxa yesi sizathu.

Loluphi uhlobo lwebhayisekile olukhawulezayo?

Ngokwe-UCI, eyona bhayisekile yendlela ikhawulezayo ithobela ngokupheleleyo emhlabeni yiCannondale SystemSix entsha.

Kuthatha ixesha elingakanani ukuhamba i-100 km ngebhayisekile?

Iikhilomitha ezili-100 ngokuqinisekileyo ziya kuba ngaphezu kweeyure ezi-3 zokunyovwa kunye nomzamo womzimba.

Yintoni onokuyenza emva kokukhwela ibhayisekile?

Ukubuyiselwa kwemilenze yokukhwela ibhayisekile ediniweyo

  1. Beka imilenze yakho phezulu. Eyona nkqubo isebenzayo kuzo zonke.
  2. Sebenzisa iikawusi zokucinezela.
  3. Yenza iibhafu zokuthelekisa.
  4. Fumana imassage.
  5. Lala imilenze yakho igobe kancinane.
  6. Hlaziya kakuhle ngaphambi nasemva kokuzivocavoca.

Ukutya ntoni ukwenza i-100 km ngebhayisekile?

Imivalo ngumhlobo olungileyo ukugcina iidiphozithi zamandla kwindawo iiyure ezininzi. Kodwa unokuba nesiqhamo, esinjengeebhanana okanye iidiliya, ezityiwa lula kwaye zibe namandla amakhulu. Kwakhona phatha iibhotile zolwelo ezimbini ezinkulu (750 ml) okanye enye ngamanzi kunye nenye ngesiselo se-isotonic.

Indlela yokusebenza isisu kwibhayisikili?

Ncamisa i-trunk kwii-handlebars kwaye uzame ukubeka isisu ezantsi kangangoko, ujonge emhlabeni, yeyona ndawo ingcono yokusebenza izisu. Kwakhona yehlisa intloko namagxa akho kuba uya kuba wongeza uxinzelelo lwesisu kwi-pedaling kwaye oko kusebenza kakuhle kakhulu.

Kuthekani ukuba ndikhwela ibhayisekile yam yonke imihla?

Ukuhamba ngebhayisikile kunceda ukuphucula ukusebenza kwembaleki ngokuphucula ukomelela, ukunyamezela, nokunyamezela ngaphandle kokonakalisa imisipha yomlenze. Ikwangumsebenzi we-cardio onempembelelo ephantsi, kwaye ukuyongeza kwirejimeni yoqeqesho lwakho lweveki kuya kukunceda ukuba wenze okungakumbi ngoxinzelelo oluncinci emzimbeni wakho.

Kwenzeka ntoni xa ndisenza ibhayisekile emileyo yonke imihla?

Zininzi iinzuzo eziphambili ezibonelelwa ngoqeqesho kwibhayisekile emileyo, yiyo loo nto sikuxelela ezona zibalulekileyo: Ukuphuculwa kwesigqi sentliziyo. Tshisa iikhalori ngokukhawuleza nangcono. Uxinzelelo lwegazi oluphezulu kunye nokunyuka kwentliziyo.

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Yintoni omawuyitye phambi kokuba uhambe uyokukhwela ibhayisekile?

Eyona nto icetyiswayo kukuba uthathe i-carbohydrates "elula", yokufunxa ngokukhawuleza edlula ngokukhawuleza egazini kwaye ikuvumela ukuba ulawule amanqanaba akho e-insulin. Ezi carbohydrates zinokufumaneka kwiziqhamo, amandongomane okanye kwijusi.

Ulazi njani inqanaba lam lokukhwela ibhayisekile?

Konke okudingayo sisikali kunye nebhayisekile enemitha yamandla. (emileyo enemitha yamandla nayo ingasebenza). Ukwenza oku kufuneka senze uvavanyo lwemizuzu engama-20 kwaye ngaloo ndlela sazi amandla ethu aphezulu azinzileyo (FTP). Kwangaxeshanye kufuneka sazi ukuba sibunzima kangakanani na.

Kukangaphi ngeveki kucetyiswa ukuba ukhwele ibhayisekile?

Isicwangciso esifanelekileyo seso sigcinwa rhoqo kwi-3 ukuya kwii-6 ngeveki. Qala ngemizuzu engama-20 kwaye ukwandise ngemizuzu emi-2 ukuya kwemi-5 ngeveki. Ubukhulu obufanelekileyo buya kukwazi ukugcina umndilili we-20 ukuya kwi-23 km/yure okanye i-70-75 rpm (ujikelezo ngomzuzu).

Uphefumla njani xa ukhwele ibhayisekile?

Isitshixo sokuphefumla kakuhle kwibhayisekile kukuqinisekisa ukuba usebenzisa imiphunga yakho ngokupheleleyo. Ukwenza oku, musa ukuphefumla kancinci, phefumlela phezulu. Ngale ndlela, uya kusebenzisa ngakumbi umthamo wakho wemiphunga kwaye uqale ukukhulisa amandla omzimba wakho wokwenza ioksijini.

Zeziphi ezona iivithamini ezilungele abakhweli beebhayisikile?

Siqulunqe uluhlu lwezona zongezo zibalaseleyo zabakhweli beebhayisikile:

  • Beta Alanine. Kuya kukunceda ufumane amandla amaninzi.
  • isotonic Sisongezo esibalulekileyo ekufuneka wonke umkhweli webhayisikile okanye imbaleki enyamezelayo ibhenele kuyo.
  • I-Creatine.
  • Icaffeine.
  • BCAA's

Kutheni abakhweli beebhayisikile bebhitye kangaka nje?

Umkhweli webhayisikile wabonisa ukuba abakhweli beebhayisikile ababhityi “kuba batya kakubi okanye abatyi”, kodwa ngenxa yamandla abawachitha ngexesha lomdyarho noqeqesho.

Yintoni omawuyenze ukuze ungadinwa xa ukhwele ibhayisekile?

Sithembe, uya kuvuyela ukubona inkqubela yakho kwaye uya kuhlala ukhuthazwa, ngoko gcina ezi ngcebiso engqondweni ukuze ungadinwa kwibhayisekile kwaye uphele unikezela.

  1. Funda ukuphefumla ngokuchanekileyo.
  2. Bukela ubuchule bakho bokukhwela.
  3. Funda ukusebenzisa isantya.
  4. Qaphela ukuma kwakho (ingakumbi kwiinduli)

Yintoni eyenza imisipha ibe lukhuni?

Ubunzima be-muscle buyaziwa ngokuba yi-myogenic tone kwaye yinto eqhelekileyo eyaziwa ngokuba yi-colloquially njenge-toning, oko kukuthi, ukwenza umzimba ube ngaphantsi kwe-flaccid, oku ngokungathandabuzekiyo kufezekiswa ngokuphakamisa izisindo, nangona oku kungafezekiswanga ngokuphakamisa ii-dumbbells ezinobunzima. Iminyaka emi-5 ubudala…

Indlela yokwazi ukuba yintoni amandla am?

(1989) 1 RM= Uvavanyo oluphakanyisiweyo lobunzima / 1,0278- (0,0278x inani lokuphindaphinda ukuya kwintsilelo) eyona ichanekileyo xa Inani lokuphindaphinda <= a 10. Brzycki (1993).



Bala amandla akho aphezulu kwaye uya kukwazi ukuba bungakanani ubunzima onokuziqeqesha ngabo.

INJONGO UBUCHULE UPHINDO
Ukujonga 60-70% 1RM 12 i15
IHypertrophy 70-85% 1RM 8 i12
Amandla 85-100% 1RM 1 i6
Potencia 30-60% 1RM 1 i6

Zingaphi iiyure ekufuneka uziqeqeshe ngebhayisekile?

Iiyure ezingama-6-8 ngeveki zinokwanela! Kukho inkolelo eqhelekileyo yokuba ukuze ube nenqanaba elilungileyo lokuhamba ngebhayisikile kufuneka ube nexesha elininzi lokuqeqesha. Lo mbono wenza iimbaleki ezininzi zikulahle ukukhwela ibhayisekile njengomdlalo wokuziqhelanisa.

Zingaphi iikhilomitha ezenziwa ngumkhweli webhayisikile oqeqeshiweyo ngosuku?

Abakhweli beebhayisikile abachwepheshile bagawula umyinge wama-204 km, ngelixa abakhweli beebhayisikile abangaqeqeshwanga begawula iikhilomitha ezingama-72.

Ingakanani i-TSS eyenziwa ngeveki ukukhwela ibhayisekile?

IVeki yeBike ye-TSS = 335 (47,9 TSS ngosuku) Ubaleko lweVeki TSS = 210 (30 TSS ngosuku) Umyinge we-TSS/usuku phakathi evekini = 77,9 TSS.

Zingaphi iiyure onazo zokuqeqesha?

I-American Heart Association incoma i-75 kwimizuzu ye-150 yomsebenzi we-aerobic kunye neeseshoni zoqeqesho lwamandla amabini ngeveki. Ukuba sicinga ukuba iiseshini zoqeqesho lwamandla zihlala malunga nemizuzu engama-20 inye, oko kuza kwitotali yeeyure ezintathu zokuzilolonga ngeveki.

ubomi bamavili amabini