Ziziphi iingenelo zokwenza i-MTB?

Ikunceda ugcine ubunzima obufanelekileyo ngaphandle kokulahlekelwa ubunzima bemisipha. Yomeleza amajoni akho omzimba. Ikhuthaza impilo yakho yentliziyo kwaye inyusa kakhulu umthamo wemiphunga. Imiqobo iba lucelomngeni.

Ngawaphi amalungu omzimba asebenzayo i-MTB?

Oko kuthetha, makhe sibone ukuba zeziphi izihlunu ezisebenzayo kwibhayisekile yasezintabeni.

1. Iimpundu. Eyona isebenzayo kakhulu yi-gluteus maximus, eyona inkulu esinayo kwiimpundu.
2. imisipha
3. Quadriceps.
4. Amawele.
5. Soleus.
6. i-tibial yangaphambili.
7. Izihlunu zomzimba ophezulu.
8. Kwaye intliziyo!

Kwenzeka ntoni ukuba ndinyoba 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.

Ngawaphi amalungu omzimba azuzayo ngokukhwela ibhayisekile?

I-quadriceps kunye ne-hamstrings zikhawuleza ngokukhawuleza njengoko ziyimisipha esebenza kakhulu xa sihamba ngebhayisikili. Ezinye izihlunu ezisebenzayo nazo ngamawele kunye ne-gluteus maximus. Ngakolunye uhlangothi, ukukhwela ibhayisekile rhoqo kuqinisa umqolo.

Ndiyikhwela njani ibhayisekile ukuze ndiphulukane nesisu sam?

Ndikubonisa umzekelo wokuzilolonga kwekhefu.

1. Ukufudumala: imizuzu eyi-10 ukuya kwe-15.
2. Yenza umsebenzi wokuqina - kwisikali se-1-10 kwinqanaba le-9, apho uphefumla ngokunzulu, kodwa ungaphefumli - imizuzwana engama-30 ukuya kumzuzu.
3. Phumla umzuzu uthoba ubunzulu.
4. Phindaphinda malunga nezihlandlo ezihlanu.
5. Phumla imizuzu emi-3 ukuya kwemi-5.

Uzibona nini iziphumo zokukhwela ibhayisekile?

Iingcali zibonisa ukuba, ubuncinci, kuthatha malunga neeveki ezine ukuqala ukubona iziphumo. Kwaye loo nto ithatha ukuba umntu uqeqesha kathathu ngeveki malunga neyure. Kwimeko yokutyeba kakhulu, iziphumo ziya kuthatha iinyanga ezimbini ukuba zivele.

Yintoni engcono ukuhambahamba okanye ukukhwela ibhayisekile?

Ngokwenene, ukuhamba kutshisa amanqatha amaninzi kunokukhwela ibhayisekile. Ngokuqinisekileyo, kuba ngumsebenzi onzima. Yeyiphi engcono ekulahlekeni kobunzima? Ukunciphisa umzimba kubandakanya ukwandisa inani leekhalori ozitshisayo xa kuthelekiswa nenani odla ngalo ngosuku.

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)

Ukukhwela ibhayisekile kuyichaphazela njani idlala lengqula?

Ukugqiba, okwangoku akukho bungqina bokuba ukuhamba ngebhayisikile kunokubangela ukukhula kwe-prostate okanye ukungasebenzi kakuhle kwe-erectile. Ukuzivocavoca umzimba yeyona nto ibalulekileyo kwimpilo engcono yezesondo.

Ingaba ibhayisekile yenza ntoni emilenzeni?

I-Quadriceps kunye ne-hamstrings: Ezi zihlunu zikhona ngaphambili nangasemva kwamathanga, ngokulandelanayo, kwaye zihlala zisebenza xa uhamba ngebhayisikili emileyo. I-quadriceps yimisipha ejongene nokulungelelanisa umlenze kunye nokutyhala i-pedal emhlabeni.

Zeziphi izifo ezithintelwa kukuhamba ngebhayisikile?

Ukusetyenziswa kwebhayisikili kwakhona kukhuthaza impilo yomzimba kunye nengqondo, kuthintela indlela yokuphila ehlala phantsi enye yezinto ezinobungozi be-4 yezifo ezingapheliyo (isifo sikashukela, uxinzelelo lwegazi, ukukhuluphala, phakathi kwabanye).

Zeziphi izifo ezinqanda ukukhwela ibhayisekile?

Ikhusela izifo



Ukukhwela ibhayisekile kunciphisa umngcipheko wokuhlaselwa yintliziyo ngaphezu kwe-50%, kuluncedo kwizihlunu namathambo, kuthintela isifo seswekile kwaye kuphucula impilo yengqondo.

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.

Leliphi ilungu lomzimba elenziwa licuthe kakhulu ukukhwela ibhayisekile?

Ukuhamba ngebhayisekile komeleza zonke izihlunu ezinkulu emzimbeni wethu; zethu quads, hamstrings, izihlunu hip, kunye glutes zethu.

Yintoni elungileyo ukutya emva kokuhamba ngebhayisekile?

Iicarbohydrates zibaluleke kakhulu kuba zizondlo eziphela kuqala; ngoko ke, kulungele ukutya isiqhamo ukuphepha ukubola kwamathambo; kwakhona ukhethe ii-cereal bar okanye amandongomane, malunga nemizuzu engama-30 emva kokugqiba umthambo.

Zingaphi iikhilogram onokulahlekelwa kuzo ngenyanga ukhwele ibhayisekile?

Zingaphi iikhalori ezitshisiweyo ngebhayisekile? I-BBC, esekelwe kuphando olupapashwe yiBritish Medical Journal, yabonisa ukuba umntu onekhilogram ezingama-58 unokutshisa phakathi kwe-170 kunye ne-250 yeekhalori ngokubaleka ngesantya esikhululekile.

Kwenzeka ntoni xa usebenzisa ibhayisekile kakhulu?

Contraindications ukwenza lo msebenzi ukuphepha ukuwohloka kwimpilo, kukuba abantu: iingxaki idolo. Ekubeni yindawo apho ubunzima buhlaziywa kwaye kufuneka umgudu, akukhuthazwa ukuba abantu abanalo naluphi na ukulimala okanye ukungahambi kakuhle. I-Tendinitis kwiingalo kunye nezandla.

Kuthekani ukuba ndikhwela ibhayisekile kakhulu?

Xa unyoba wongeza amajoni akho omzimba kwaye unceda umzimba wakho ukuba ulahlekelwe ngamafutha, kodwa uluhlu lwezibonelelo zokukhwela ibhayisekile emzimbeni wakho phantse alupheli: luphucula ukuhamba kwegazi, lwehlisa amanqanaba e-cholesterol, lunyusa amandla entliziyo kunye namandla emiphunga, luqinisa…

Ngowuphi owona mdlalo ulungileyo wokuthomalalisa umzimba?

Ukuqubha



Waziwa njengowona mdlalo ugqibeleleyo okhoyo kuba ngenxa yokuqubha sinokusebenza yonke imisipha yomzimba. Kwaye ayisiyiyo loo nto kuphela, kuba xa siqubha, siphucula nentliziyo kunye neenkqubo zokuphefumla.

Ngowuphi owona mdlalo usebenzayo wokunciphisa umzimba?

Yiyiphi imidlalo engcono kakhulu yokunciphisa umzimba

1. 1 Ukubaleka. Ukubaleka ngomnye wemidlalo onokuthi uphulukane neekhalori ezininzi, ukuya kuthi ga kwi-1200 calories / iyure.
2. 2 CrossFit.
3. 3 Ithenisi.
4. 4 Ukuqubha.
5. 5 Tsiba intambo.
6. 6 Umdlalo wamanqindi.
7. 7 Ukunyuka.
8. 8 ukusonta.

Zingaphi izitepsi eziyi-1 km ngebhayisekile?

Mangaphi amanyathelo yi-1 km? Ukuze ufike kwikhilomitha enye, kufuneka uthathe amanyathelo aphakathi kwe-1.429 kunye ne-1.667, kuxhomekeke kubude. Bala ngqo apha.

Uphefumla njani kwi-MTB?

Indlela elungileyo yokuphefumla ngcono kwibhayisekile kukuphindaphinda, ngokuchanekileyo, kude nayo. Ukuma, okanye ukuhlala esitulweni esinomqolo othe tye, kufuneka siphefumle kancinane nangokunzulu de sive ukuba umoya uyizalisa njani imiphunga, kodwa kwanendawo engezantsi yayo.

Indlela yokuphucula ukunyamezela kwi-MTB?

Izitshixo kunye neengcebiso zokunyamezela ngakumbi kwibhayisikili

1. Iiseshoni zoqeqesho oluzila ukutya.
2. Kancinci ukwandisa inqanaba.
3. Sebenza kwi-pedaling technique kunye ne-cadence.
4. Ukuhamba ixesha elide.
5. Yazisa iiseshini ezijikelezayo okanye ezijikelezayo.
6. Bandakanya iiseshoni zamandla kwindawo yokuzivocavoca okanye ekhaya.

Umkhweli webhayisikile kufuneka afakwe amanzi njani?

Iingcali ezininzi zincoma ukusela i-500 ml yamanzi (ibhotile encinci) ngeyure, ukuhlula kwiintlobo ezahlukeneyo kunye nokuhamba nayo, ngaphambi kokuqeqeshwa, ngesiselo esishisayo njengekhofi okanye itiye eluhlaza.

Ngowuphi owona msebenzi ungcono we-prostate?

"Kwiingxaki ezithile zokuchama ezivela kwi-prostate, kucetyiswa ukuba wenze i-pelvic floor exercises, i-hypopressive exercises kunye ne-yoga, ekufuneka imiselwe kwaye ilawulwe ngugqirha, emva kokuvavanya nokufunda i-pathology ephantsi", ucebisa uDkt Miguel peran.

Indlela yokukhusela i-prostate kwibhayisikile?

Iingcebiso zokunyamekela i-prostate



Ayingabo bonke abakhweli beebhayisikile abaphuhlisa ezi meko, kodwa kufuneka bahlale bejongiwe, basebenzise iimpahla zemidlalo ezicetyiswayo njengempahla yangaphantsi, isali ye-ergonomic kwaye bakhethe ixesha elinemozulu emnandi kwindawo efanelekileyo.

Zeziphi iziqhamo ezilungileyo kwidlala lengqula?

Iiorenji, iilamuni, iikalika kunye neegrapefruit zinevithamin C eninzi, enokunceda ukukhusela idlala lengqula.

Uyenza njani ibhayisekile emileyo ye-glutes?

Ukujolisa i-glutes yakho kwibhayisekile emileyo, kufuneka ungeze ukuchasana kwaye ume kwibhayisekile, njengabakhweli beebhayisikile "bezinyuko". Xa ukwindawo yokuhlala, i-glutes iyaphumla. Ukuma kwii-pedals kunye nokunciphisa ukubandakanyeka kwee-quads zongeza ukuchasana kwi-glutes.

Zeziphi iingenelo kunye nokungalunganga kwebhayisekile?

Ibhayisekile njengesixhobo sothutho: Izinto eziluncedo nezingeloncedo

• Ayingcolisi.
• Akukho zingxaki zokupaka.
• Ukukhwela ibhayisekile kulungile empilweni.
• Ukugcinwa kwayo kuphantsi.

Yintoni engcono ibhayisekile okanye i-squats?

Ukuba ukhetha ukugxila kuphela kwi-glutes, khetha i-squats. Kodwa ... ukuba ungathanda ukuthatha ithuba lokuthambisa iimpundu zakho kwaye usebenze kwezinye iindawo zomzimba, qalisa ukuziqhelanisa neSpinning.

Indlela yokufumana ubunzima bemisipha kwibhayisekile?

I-Pedal kwi-cadence ephantsi, usebenzisa iigiya ezinde



Ukuba ireyithi yokunyovwa esemgangathweni yi-80-100 rpm, kuya kufuneka wehle uye kuma-60 ukuze ufumane uqeqesho lwamandla. Phambi kokuba uqalise olu luhlu, luluvo olulungileyo ukukhwela kwi-agile kunye ne-pedaling cadence egudileyo imizuzu eli-15, njengokufudumala.

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.

Ndingenza ntoni ukuze ndilahlekelwe ngamanqatha esiswini?

Indlela yokulahlekelwa ngamanqatha e-belly kwinyanga ye-1 kwaye ugweme umphumo we-rebound

1. Yenza umthambo.
2. Yidla ukutya kwe-thermogenic.
3. Sela amanzi amaninzi.
4. Lala phakathi kweeyure ezisi-7 ukuya kwezi-9 ngobusuku.
5. Yitya ukutya okutyebileyo kwiifibers ezinyibilikayo.
6. Yidla iprotheyini eninzi.
7. Ukunciphisa ukusetyenziswa kwe-carbohydrates.
8. Yeka ukusela iisoda kunye nejusi.

Kutheni ndingakwazi ukunciphisa umzimba xa ndikhwela ibhayisekile?

Ubunzulu bomsebenzi abunelanga



Umzimba wethu uya kuziqhelanisa ngokuthe ngcembe nokuziqhelanisa nemithambo ukuba iba yinto eqhelekileyo. Ke, ukuba sifuna ukugcina ukwehla kobunzima, kuya kufuneka ukuba sinyuse ngokuthe ngcembe ukuqina komdlalo wethu weveki.

Zingaphi iikhilomitha kwibhayisekile ezilingana nokubaleka?

Beka enye indlela: ukuhamba ngebhayisikile i-32,1 km nge-24,1 km/h ilingana nokubaleka iimayile ezi-5,6 (9 km) nangasiphi na isantya. Olu guqulelo lolomntu omdala omalunga nama-70 kg. Ukuba umkhweli webhayisikile wayenobunzima obukhulu, ufanele ahlule ngenani elikhulu kancinane, aze alahlule ngenani elikhaphukhaphu ngelincinane.

Usela ntoni phambi kokuba uhambe ngebhayisekile?

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.

Yintoni onokuyidla ngaphambi kokuhamba ngebhayisikile kusasa?

Ngomso ndiyakhuphisana, nditye ntoni?

• Ziqulethe iicarbohydrates ezaneleyo zokugcina amanqanaba e-muscle glycogen ngobusuku.
• Yiba neprotheyini etyekayo ngokwaneleyo (yenkukhu okanye intlanzi emhlophe)
• Bandakanya ulwelo olwaneleyo ukugcina amanzi afanelekileyo.

Ukutya ntoni kwindlela ye-MTB?

Kuhambo olungaphezulu kwemizuzu engama-90, kucetyiswa kakhulu ukuba ufakwe emanzini ngokutshintshana kwamanzi kunye neziselo ze-isotonic ezinecarbohydrates. Sinokutya ukutya okuqinileyo okufana neziqhamo ezomisiweyo-zingadideki kunye namandongomane-, njengeapilkosi ezomisiweyo, iidayithi, iiplamu, iirasentyisi, iiapile, iimango...

Kwenzeka ntoni xa ndihamba ngebhayisekile iikhilomitha ezingama-20 ngosuku?

I-quadriceps, i-hamstrings kunye namathole ayasetyenziswa, ngaphezu kwakho konke, kwaye i-toning inegalelo ekulahlekeni kwamafutha omzimba. Ukongeza, kwandisa ukuxhathisa kwaye kunciphisa umngcipheko wokubandezeleka kwezifo.

Kwenzeka ntoni ukuba ndihamba ngebhayisekile iiyure ezi-2 ngosuku?

Ukuzivocavoca kweCardio kuqinisa intliziyo kunye nemiphunga, kuphucula ukuhamba kwegazi kuwo wonke umzimba kwaye kube nefuthe elihle kwimetabolism. Ezinye izibonelelo ezithe ngqo zokwenza ibhayisekile emileyo, kwelinye icala, ukutshisa amanqatha omzimba, kwaye kwelinye, ukulahleka kweekhalori.

Kufuneka ndikhwele ibhayisekile ixesha elingakanani ukuze ndiphucule?

Umzimba wethu uqala ukutshisa amanqatha emva kwemizuzu engama-20, kodwa ukuze uqeqesho lugqitywe, kufuneka lwenziwe malunga nemizuzu engama-40. Ngebhayisekile emileyo sisebenza imicu yemisipha emininzi ixesha elide, njengawo nawuphi na umthambo wentliziyo.

Kwenzeka ntoni ukuba ndinyoba 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.

Yintoni intsilelo yebhayisekile?

Umbono womngcipheko ngenxa yesantya esiphezulu seenqwelo-moya kunye nokungabikho kwentlonipho kwabakhweli beebhayisikile zizinto ezimbi kakhulu zebhayisikile ezenza ingxaki ekuqinisekiseni abantu ukuba bayisebenzise.

Ukukhwela ibhayisekile kuchaphazela njani amadolo?

Nangona i-priori ingabonakala ngathi ukukhwela ibhayisekile kubeka uxinzelelo olukhulu emadolweni ngenxa yeentshukumo eziphindaphindwayo, lo ngumdlalo onempembelelo ephantsi osebenza imisipha ejikeleze idolo kunye nezihlunu ezixhasa amalungu kwindawo.

Zeziphi izihlunu ezisetyenzwayo kwiibhayisikile crunches?

Zeziphi izihlunu esisebenza ngazo ngeebhayisikile crunches?

• I-Oblique crunches.
• Ii-crunches zangaphambili.
• Intamo.
• Quadriceps.
• Iimpundu.

Itshintsha njani imilenze xa uhamba ngebhayisekile?

Umntu ohamba ngebhayisekile uya kuqaphela ukuba imilenze yakhe iyancipha kwaye ithoniwe. Umkhweli webhayisikile oqhelekileyo uya kuba nezona zihlunu zomlenze ziphuhliswe kakhulu kuba zezona zisetyenziswa kakhulu kwibhayisekile. I-Glutes, amawele kunye ne-quadriceps ngakumbi. I-adductors encinci encinci, i-hamstrings kunye ne-soleus.

Zeziphi izihlunu eziphuhliswayo kwibhayisikile?

I-Quadriceps - Lo ngumsebenzi onzima kakhulu kwi-downswing kunye nabaninzi abahamba ngeebhayisikile bagxile ekuqiniseni. Ukuba ufuna ukufumana amandla, qala apha. Amathole: enye yezihlunu esebenza kakhulu, sinokuthi eyesibini ibaluleke kakhulu, kwintshukumo ezantsi yokunyathela.

Indlela yokwandisa ubunzima bemisipha emilenzeni ngebhayisikili?

I-Pedal kwi-cadence ephantsi, usebenzisa iigiya ezinde



Ukuba ireyithi yokunyovwa esemgangathweni yi-80-100 rpm, kuya kufuneka wehle uye kuma-60 ukuze ufumane uqeqesho lwamandla. Phambi kokuba uqalise olu luhlu, luluvo olulungileyo ukukhwela kwi-agile kunye ne-pedaling cadence egudileyo imizuzu eli-15, njengokufudumala.