Yiziphi izinzuzo zokwenza i-MTB?

Kukusiza ukuthi ugcine isisindo esifanele ngaphandle kokulahlekelwa isisindo semisipha. Qinisa amasosha akho omzimba. Kuthuthukisa impilo yakho yenhliziyo nemithambo yegazi futhi kukhulisa kakhulu umthamo wamaphaphu. Izithiyo ziba yizinselele.

Yiziphi izingxenye zomzimba ezisebenza i-MTB?

Sesikushilo lokho, ake sibone ukuthi yimiphi imisipha esebenza ebhayisikilini lezintaba.

1. Izinqe. Esebenza kakhulu yi-gluteus maximus, enkulu kunazo zonke esinayo ezinqeni.
2. umsipha
3. Ama-Quadriceps.
4. Amawele.
5. I-Soleus.
6. i-anterior tibial.
7. Imisipha yomzimba ephezulu.
8. Futhi inhliziyo!

Kwenzekani uma nginyathela nsuku zonke?

Ukuhamba ngebhayisikili kusiza ukuthuthukisa ukusebenza komgijimi ngokuthuthukisa ukuqina, ukubekezela, nokubekezela ngaphandle kokulimaza imisipha yemilenze. Futhi kuwukujima okuhle kwe-cardio okunomthelela ophansi, futhi ukukwengeza ohlelweni lwakho lokuqeqeshwa lwamasonto onke kuzokusiza ukuthi wenze okwengeziwe ngokucindezeleka okuncane emzimbeni wakho.

Yiziphi izingxenye zomzimba ezizuzayo ngokuhamba ngebhayisikili?

Ama-quadriceps nama-hamstrings athonywa ngokushesha njengoba kuyimisipha esebenza kakhulu lapho sihamba ngebhayisikili. Eminye imisipha ebuye isetshenzwe ngamawele kanye ne-gluteus maximus. Ngakolunye uhlangothi, ukugibela ibhayisikili njalo kuqinisa umhlane.

Ngiligibela kanjani ibhayisikili ukuze ngilahlekelwe yisisu?

Ngikubonisa isibonelo sokuzivocavoca kwesikhashana.

1. Ukufudumala: imizuzu eyi-10 kuye kweyi-15.
2. Yenza umsebenzi onamandla - esikalini sika-1-10 ezingeni lesi-9, lapho uphefumula khona ngokujulile, kodwa ungaphefumuli - imizuzwana engu-30 ukuya kumzuzu.
3. Phumula umzuzu wehlisa ukushuba.
4. Phinda cishe izikhathi ezinhlanu.
5. Phumula imizuzu emi-3 ukuya kwemi-5.

Uyibona nini imiphumela yokugibela ibhayisikili?

Ochwepheshe baveza ukuthi, okungenani, kuthatha cishe amasonto amane ukuqala ukubona imiphumela. Futhi lokho kucabangela ukuthi umuntu uziqeqesha kathathu ngesonto isikhathi esingangehora. Uma kwenzeka ukhuluphele, imiphumela izothatha izinyanga ezimbili ukuvela.

Yini engcono ukuhamba ngezinyawo noma ukugibela ibhayisikili?

Ngempela, ukuhamba kushisa amafutha amaningi kunokugibela ibhayisikili. Impela, ngoba kuwumsebenzi othwala isisindo. Yikuphi okungcono kwesisindo? Ukuncipha kwesisindo kuhlanganisa ukwandisa inani lamakholori owashisayo uma kuqhathaniswa nenombolo oyisebenzisayo ngosuku.

Yini okufanele uyenze ukuze ungakhathali lapho ugibela ibhayisikili?

Sithembe, uzokujabulela ukubona intuthuko yakho futhi uzohlala ukhuthazekile, ngakho gcina lawa macebiso engqondweni ukuze ungakhathali ebhayisikilini futhi ugcine ngokuyeka.

1. Funda ukuphefumula ngendlela efanele.
2. Buka indlela yakho yokunyathela.
3. Funda ukusebenzisa isivinini.
4. Qaphela ukuma kwakho (ikakhulukazi emagqumeni)

Ukuhamba ngebhayisikili kuyithinta kanjani i-prostate?

Ukuphetha, okwamanje abukho ubufakazi bokuthi ukuhamba ngebhayisikili kungabangela ukukhula kwe-prostate noma ukungasebenzi kahle kwe-erectile. Ukuzivocavoca umzimba kuyisici esibalulekile empilweni engcono yocansi.

Lenzani ibhayisikili emilenzeni?

Ama-quadriceps nama-hamstrings: Le misipha itholakala ngaphambili nangemuva kwamathanga, ngokulandelana, futhi isebenza njalo lapho uhamba ngebhayisikili elimile. I-quadriceps imisipha enesibopho sokuqondisa umlenze nokusunduza i-pedal phansi.

Yiziphi izifo ezivinjelwa ukuhamba ngebhayisikili?

Ukusetshenziswa kwebhayisikili nakho kukhuthaza impilo engokomzimba nengqondo, kuvimbela indlela yokuphila engenzi lutho okungenye yezinto eziyingozi ze-4 zezifo ezingapheli ezingathathelwana (isifo sikashukela, umfutho wegazi ophezulu, ukukhuluphala, phakathi kwabanye).

Yiziphi izifo ezivinjwa ukugibela ibhayisikili?

Kuvimbela izifo



Ukugibela ibhayisekili kunciphisa ingozi yokuhlaselwa yinhliziyo ngamaphesenti angaphezu kuka-50, kusiza imisipha namathambo, kuvimbela isifo sikashukela futhi kuthuthukisa impilo yengqondo.

Indlela yokuba namandla amaningi emilenzeni yebhayisikili?

Izivivinyo eziyisi-8 zokuthuthukisa amandla emilenze ekubhayisikilini

1. Ibhokisi liyagxuma.
2. Amakati
3. Izitebhisi ezikhuphukayo naphansi.
4. amaphaphu noma amagxathu
5. Umqansa wetiphu.
6. Ama-Burpees.
7. I-Russian twist.

Iyiphi ingxenye yomzimba eyenza ukugibela ibhayisikili kunciphe?

Ukuhamba ngebhayisikili kuqinisa yonke imisipha emikhulu emzimbeni wethu; ama-quad ethu, ama-hamstrings, imisipha ye-hip, nama-glutes ethu.

Yini enhle ongayidla ngemva kokuhamba ngebhayisikili?

Ama-carbohydrate abaluleke kakhulu ngoba yiwona msoco oqedwa kuqala; ngakho-ke, kuhle ukudla isithelo ukugwema ukubola kwamathambo; futhi ukhethe ama-cereal bar noma amantongomane, cishe imizuzu engama-30 ngemuva kokuqeda umsebenzi.

Mangaki amakhilogremu ongawanciphisa ngenyanga ugibele ibhayisikili?

Mangaki ama-calories ashisiwe uhamba ngebhayisikili? I-BBC, esekelwe ocwaningweni olushicilelwe yiBritish Medical Journal, iveze ukuthi umuntu onekhilogremu angu-58 angashisa ama-calories aphakathi kuka-170 no-250 ngokugijima ngejubane elikhululekile.

Kwenzekani uma usebenzisa ibhayisikili kakhulu?

Contraindications ukwenza lo msebenzi ukugwema ukuwohloka kwezempilo, ingabantu: Izinkinga amadolo. Njengoba kuyindawo lapho isisindo sishajwa kabusha futhi kudingeka umzamo, akunconywa kubantu abanokulimala noma ukungakhululeki. I-Tendinitis ezingalweni nasezandleni.

Kuthiwani uma ngigibela ibhayisikili kakhulu?

Uma unyathela uthuthukisa amasosha akho omzimba futhi usiza umzimba wakho ukuba ulahlekelwe amafutha, kodwa uhlu lwezinzuzo zokuhamba ngebhayisikili emzimbeni wakho cishe alupheli: kuthuthukisa ukugeleza kwegazi, kunciphisa amazinga e-cholesterol, kukhulisa amandla enhliziyo namandla amaphaphu, kuqinisa…

Imuphi umdlalo ongcono kakhulu wokuphina umzimba?

Ukubhukuda



Waziwa njengomdlalo ophelele kakhulu okhona ngoba ngenxa yokubhukuda singakwazi ukusebenza yonke imisipha yomzimba. Futhi hhayi lokho kuphela, ngoba lapho sibhukuda, sithuthukisa nezinhlelo zenhliziyo nemithambo yegazi.

Imuphi umdlalo ophumelela kakhulu wokwehlisa isisindo?

Yimiphi imidlalo engcono kakhulu yokunciphisa umzimba

1. 1 Ukugijima. Ukugijima kungenye yezemidlalo lapho ungalahlekelwa khona amakholori amaningi, afika ku-1200 kilojoule / ihora.
2. 2 I-CrossFit.
3. 3 Ithenisi.
4. 4 Ukubhukuda.
5. 5 Gxuma intambo.
6. 6 Isibhakela.
7. 7 Ukwenyuka.
8. 8 ukuphotha.

Zingaki izinyathelo eziyi-1 km ngebhayisikili?

Zingaki izinyathelo eziyi-1 km? Ukuze ufinyelele ikhilomitha elilodwa, kufanele uthathe izinyathelo eziphakathi kuka-1.429 no-1.667, kuye ngobude. Bala kahle lapha.

Ungaphefumula kanjani nge-MTB?

Indlela enhle yokuphefumula kangcono ngebhayisikili ukuphindaphinda, ngokuqondile, kude nayo. Ukuma, noma ukuhlala esihlalweni esinomhlane oqondile, kufanele siphefumule kancane futhi sijule kuze kube yilapho sizwa ukuthi umoya ugcwalisa kanjani amaphaphu, kodwa futhi ingxenye engezansi yawo.

Ungakuthuthukisa kanjani ukukhuthazela ku-MTB?

Okhiye namathiphu okuba nokukhuthazela okwengeziwe ngebhayisikili

1. Izikhathi zokuqeqesha ezizila ukudla.
2. Kancane kancane ukwandisa izinga.
3. Sebenza ku-pedaling technique kanye ne-cadence.
4. Ukuhamba isikhathi eside.
5. Yethula izikhathi ze-roller noma zokuphotha.
6. Faka phakathi izikhathi zamandla ejimini noma ekhaya.

Umgibeli webhayisikili kufanele aphuze kanjani amanzi?

Ochwepheshe abaningi batusa ukuphuza u-500 ml wamanzi (isitsha esincane) ngehora, ukuhlukanisa phakathi kokudla okuhlukile futhi uhambisane nayo, ngaphambi kokuqeqeshwa, ngesiphuzo esishisayo njengekhofi noma itiye eluhlaza.

Yikuphi ukuzivocavoca okungcono kakhulu kwe-prostate?

"Ezinkingeni ezithile zomchamo ezitholakala ku-prostate, kunconywa ukwenza izivivinyo ze-pelvic floor, izivivinyo ze-hypopressive kanye ne-yoga, okumele inqunywe futhi iqondiswe udokotela, ngemva kokuhlola nokufunda i-pathology eyisisekelo", weluleka uDkt Miguel peran.

Indlela yokuvikela i-prostate ekugibeleni?

Izincomo zokunakekela i-prostate



Akubona bonke abagibeli bamabhayisikili abahlakulela lezi zimo, kodwa kufanele bahlale behlolwa, basebenzise izingubo zemidlalo ezinconyiwe njengezingubo zangaphansi, isihlalo sehhashi le-ergonomic futhi bakhethe isikhathi esinesimo sezulu esimnandi endaweni efanelekile.

Yiziphi izithelo ezilungele i-prostate?

Amawolintshi, ulamula, ama-lime, ne-grapefruit anothe ngovithamini C, ongasiza ekuvikeleni indlala yendlala yesinye.

Ungalenza kanjani ibhayisikili elimile lama-glutes?

Ukuze uqondise ama-glutes akho ebhayisikilini elimile, udinga ukungeza ukumelana futhi ume ebhayisikilini, njengoba kwenza abagibeli bamabhayisikili "abakhuphuka izitebhisi". Uma uhlezi, ama-glutes ayakhululeka. Ukuma kuma-pedals nokunciphisa ukubandakanyeka kwe-quads kunezela ukumelana nama-glutes.

Yiziphi izinzuzo kanye nobubi bebhayisikili?

Ibhayisikili njengendlela yokuthutha: Izinzuzo kanye nokubi

• Ayingcolisi.
• Azikho izinkinga zokupaka.
• Ukugibela ibhayisikili kuhle empilweni.
• Ukugcinwa kwayo kushibhile.

Iliphi ibhayisikili elingcono noma ama-squats?

Uma ukhetha ukugxila kuphela kuma-glutes, khetha ama-squats. Kodwa... uma ungathanda ukusizakala ngokuqinisa izinqe zakho futhi usebenze kwezinye izindawo zomzimba, qala ukuzijwayeza ukuSpin.

Indlela yokuthola isisindo semisipha ngebhayisikili?

Pedal ku-cadence ephansi, usebenzisa amagiya amade



Uma izinga lokunyathela elijwayelekile lingu-80-100 rpm, uzodinga ukwehla uye ku-60 ukuze uthole ukuqeqeshwa kwamandla. Ngaphambi kokuqala uchungechunge, kuwumqondo omuhle ukugibela i-cadence eshelelayo neshelelayo yokugibela imizuzu engu-15, njengendlela yokuzifudumeza.

Uphefumula kanjani uma uhamba ngebhayisikili?

Isihluthulelo sokuphefumula kahle ngebhayisikili ukuqinisekisa ukuthi usebenzisa amaphaphu akho ngokugcwele. Ukuze wenze lokhu, ungaphefumuli kancane, uphefumule kakhulu. Ngale ndlela, uzosebenzisa amandla amaningi wamaphaphu akho futhi uqale ukukhulisa amandla omzimba wakho wokucubungula umoya-mpilo.

Yini engingayenza ukuze ngilahlekelwe amafutha esiswini?

Ungawanciphisa kanjani amafutha e-belly ngenyanga engu-1 futhi ugweme umphumela wokuphindaphinda

1. Ukuzivocavoca.
2. Yidla ukudla kwe-thermogenic.
3. Phuza amanzi amaningi.
4. Lala phakathi kwamahora angu-7 kuya kwangu-9 ebusuku.
5. Yidla ukudla okunothe ngemicu encibilikayo.
6. Yidla amaprotheni amaningi.
7. Yehlisa ukusetshenziswa kwama-carbohydrate.
8. Yeka ukuphuza amasoda namajusi.

Kungani ngingakwazi ukwehlisa isisindo uma ngigibela ibhayisikili?

Ukuqina kokuzivocavoca akwanele



Umzimba wethu uzozijwayeza kancane kancane umkhuba wokuzivocavoca uma kuba umkhuba. Ngakho-ke, uma sifuna ukugcina ukwehla kwesisindo, kuzodingeka ukuthi sikhulise kancane kancane ukuqina komdlalo wethu wamasonto onke.

Mangaki amakhilomitha ngebhayisikili alingana nokugijima?

Beka enye indlela: ukuhamba ngebhayisikili u-32,1 km ku-24,1 km/h kulingana nokugijima amakhilomitha angu-5,6 (9 km) nganoma yisiphi isivinini. Lokhu kuguqulwa okomuntu omdala olinganiselwa ku-70 kg. Uma umgibeli webhayisikili enesisindo esikhudlwana, kufanele ahlukanise ngenombolo ethe ukubakhudlwana, futhi elula ngencane.

Yini okufanele uyiphuze ngaphambi kokuphuma ngebhayisikili?

Into etuseka kakhulu ukuthatha ama-carbohydrate "alula", okumuncwa okusheshayo adlula ngokushesha egazini futhi akuvumele ukuthi ulawule amazinga akho e-insulin. Lawa ma-carbohydrate angatholakala esithelweni, kumantongomane noma kujusi.

Yini okufanele udle ngaphambi kokuhamba ngebhayisikili ekuseni?

Kusasa ngiyaqhudelana, kumele ngidleni?

• Iqukethe ama-carbohydrates anele ukugcina amazinga e-muscle glycogen ubusuku bonke.
• Iqukethe amaprotheni anele agayeka kalula (inkukhu noma inhlanzi emhlophe)
• Faka uketshezi olwanele ukuze ugcine ukugeleza kwamanzi ngendlela efanele.

Yini ongayidla emzileni we-MTB?

Ohambweni olungaphezu kwemizuzu engama-90, kunconywa kakhulu ukufaka amanzi ngokushintshanisa amanzi neziphuzo ze-isotonic eziqukethe ama-carbohydrate. Singadla nokudla okuqinile njengezithelo ezomisiwe - okungamelwe kudidaniswe namantongomane-, njengamabhilikosi omisiwe, amadethi, ama-plums, omisiwe, ama-apula, umango ...

Kwenzekani uma ngihamba ngebhayisikili amakhilomitha angu-20 ngosuku?

Ama-quadriceps, ama-hamstrings namathole ayasetshenziswa, ngaphezu kwakho konke, futhi i-toning nayo inomthelela ekulahlekelweni kwamafutha omzimba. Ngaphezu kwalokho, kwandisa ukumelana futhi kunciphisa ingozi yokuhlushwa izifo.

Kwenzekani uma ngihamba ngebhayisikili amahora angu-2 ngosuku?

Ukuzivocavoca kwe-Cardio kuqinisa inhliziyo namaphaphu, kuthuthukisa ukugeleza kwegazi kuwo wonke umzimba futhi kube nomthelela omuhle kumetabolism. Ezinye izinzuzo eziqondile zokwenza ibhayisikili elimile, ngakolunye uhlangothi, ukushisa amafutha omzimba, kanti ngakolunye, ukulahlekelwa ama-calories.

Kufanele ngigibele ibhayisikili isikhathi esingakanani ukuze ngizwakale?

Umzimba wethu uqala ukushisa amafutha ngemva kwemizuzu engu-20, kodwa ukuze ukuqeqeshwa kuqedwe, kufanele kwenziwe cishe imizuzu engama-40. Ngebhayisikili elinganyakazi sisebenza imicu eminingi yemisipha isikhathi eside, njenganoma yikuphi ukuvivinya umzimba kwenhliziyo.

Kwenzekani uma nginyathela nsuku zonke?

Ukuhamba ngebhayisikili kusiza ukuthuthukisa ukusebenza komgijimi ngokuthuthukisa ukuqina, ukubekezela, nokubekezela ngaphandle kokulimaza imisipha yemilenze. Futhi kuwukujima okuhle kwe-cardio okunomthelela ophansi, futhi ukukwengeza ohlelweni lwakho lokuqeqeshwa lwamasonto onke kuzokusiza ukuthi wenze okwengeziwe ngokucindezeleka okuncane emzimbeni wakho.

Yimuphi ubungozi bebhayisikili?

Umbono wobungozi ngenxa yejubane eliphezulu lezimoto kanye nokungahlonishwa kwabagibeli bamabhayisikili kuwububi obukhulu bebhayisikili obudala izinkinga ekukhohliseni abantu ukuthi balisebenzise.

Ukuhamba ngebhayisikili kuwathinta kanjani amadolo?

Nakuba i-priori ingase ibonakale sengathi ukuhamba ngebhayisikili kubeka ingcindezi enkulu edolweni ngenxa yokunyakaza okuphindaphindiwe, lokhu kuwumdlalo onomthelela omncane osebenza imisipha ezungeze idolo kanye nemisipha esekela amalunga endaweni.

Yimiphi imisipha esetshenziswayo kuma-crunches wamabhayisikili?

Yimiphi imisipha esisebenza ngayo ngama-crunches wamabhayisikili?

• I-Oblique crunches.
• Ama-crunches angaphambili.
• Intamo.
• Ama-Quadriceps.
• Izinqe.

Ishintsha kanjani imilenze uma uhamba ngebhayisikili?

Umuntu ohamba nebhayisikili uzoqaphela ukuthi imilenze yakhe iyancipha futhi ithonisiwe. Umgibeli webhayisikili ojwayelekile uzoba nemisipha yemilenze ethuthuke kakhulu ngoba iyona esetshenziswa kakhulu ebhayisikilini. Ama-Glutes, amawele nama-quadriceps ikakhulukazi. Ama-adductors amancane, ama-hamstrings kanye ne-soleus.

Yimiphi imisipha eyakhiwe ekugibeleni ibhayisikili?

I-Quadriceps - Lona umsipha osebenza kanzima kakhulu ekwehleni futhi lowo abashayeli bamabhayisikili abaningi abagxile ekuqiniseni. Uma ufuna ukuthola amandla, qala lapha. Amathole: enye yemisipha esetshenziswa kakhulu, singasho ukuthi eyesibili ebaluleke kakhulu, ekunyakazeni phansi kokunyathela.

Indlela yokwandisa imisipha emilenzeni ngebhayisikili?

Pedal ku-cadence ephansi, usebenzisa amagiya amade



Uma izinga lokunyathela elijwayelekile lingu-80-100 rpm, uzodinga ukwehla uye ku-60 ukuze uthole ukuqeqeshwa kwamandla. Ngaphambi kokuqala uchungechunge, kuwumqondo omuhle ukugibela i-cadence eshelelayo neshelelayo yokugibela imizuzu engu-15, njengendlela yokuzifudumeza.