M'nyengo yozizira iyi: njinga yamapiri kapena sofa? Kodi tikulankhula za izi?

Kuyenda mukuzizira, matalala, chifunga, chinyezi, mlengalenga wotuwa? Nthawi yozizira itafika, mwina munadziuza kuti muyenera kupanga chisankho chokwera njinga zamapiri:

• Pitirizani kuyendetsa

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• Pangani mgwirizano ndikukonzekera kuchira pambuyo pake

Mulimonsemo, apa pali malangizo okuthandizani kupanga chisankho choyenera ndikukhala nacho.

Pita kumapiri njinga m'nyengo yozizira

M'nyengo yozizira ndizotheka kukwera njinga. Izi zimafuna kuphunzitsidwa pang'ono, zida zazing'ono komanso, koposa zonse, kukomera mtima.

N’chifukwa chiyani muziyenda m’nyengo yozizira?

• Khalanibe ndi luso lomwe mwapeza: Ngakhale kuti n’kwachibadwa kuchepetsa maola oyenda panjinga za m’mapiri, kupitiriza kukwera njinga m’nyengo yachisanu kumapangitsa kukhala kosavuta kuyambiranso kukwera nyengo yofunda ikabweranso.
• Dziko: Kulima n'kofunika kwambiri kuti tipirire maulendo akuluakulu omwe adzachitika kumapeto kwa nyengo ino. Izi ndi ndalama zabwino.
• Njira: m'nyengo yozizira nyengo imakhala yonyowa kwambiri, kugwira kumakhala kochepa, misewu imakhala yoterera. Muyenera kuyang'ana pa kuyendetsa galimoto ndipo izi zidzakuthandizani kuchita masewera olimbitsa thupi kuti mukhale omasuka mukuyenda nyengo youma.
• Kuyenda m'malo osiyanasiyana: misewuyo ili ndi masamba akufa, minga ya paini, matope ndi matalala. Kukwera mumikhalidwe yotere kumapereka kumverera kosiyana, kumakupangitsani kuzindikira malire a kuthekera kwa zida zanu.

Konzekerani kukwera njinga zamapiri m'nyengo yozizira

Valani!

Zovala zozizira, zamphepo, zoyenera ziyenera kuvala.

Kuti muyambe kutentha, muyenera kutsatira mfundo za 2:

• Kwa thupi lakumtunda, gwiritsani ntchito mfundo ya 3-wosanjikiza ndi mitundu 3 ya zovala zomwe zimapachikidwa pamwamba pa mnzake: zovala zamkati zopumira, khungu lachiwiri, kenako wosanjikiza wakunja kuti musalowe mphepo, kuzizira ndi mvula (koyenera Gore-Tex ndi / kapena cork ).
• Tetezani bwino mutu, mikono ndi miyendo yanu. Miyendo imathamanga mwachangu komanso mosavuta dzanzi chifukwa cha kuzizira ❄️.

Envulopu

Poyang'ana mfundo ya kusanjikiza, mumakhala otentha, owuma komanso otetezedwa ku mphepo.

• Zovala zamkati zimalumikizana mwachindunji ndi khungu. Zimapangitsa kuti thupi lanu likhale lofunda komanso limatulutsa thukuta kuti likhale louma komanso lofunda.
• Jeresi, makamaka ya manja aatali, iyenera kukhala yopuma koma yotetezera ndi kutentha.
• Jekete liyenera kukhala lopanda madzi komanso lopanda mphepo, lomwe lingathe kupirira kutentha. Chosanjikizachi chapangidwa kuti chiteteze ku zinthu zakunja (mphepo, mvula, matope ophulika kapena madzi). Chosanjikizachi chiyenera kukhala chopumira kuti chikhale chowuma, apo ayi chinyontho chopangidwa ndi thupi lanu chidzakhazikika. Tikuwuzani izi mufayilo yathu ya jekete zachisanu za MTB.

Pamasiku afupikitsa, sankhani zovala zakuda, zonyezimira paulendo. Ndikwabwinonso nthawi yosaka kuti musamaganize kuti ndi nswala.

Nyali

Manja

Kukhala dzanzi ndi kumva kulasalasa ndizizindikiro zoyambirira za chimfine, choncho onetsetsani kuti mumavala magolovesi aatali okhala ndi nembanemba yakunja yopanda madzi komanso yopanda mphepo monga Windstopper ndi ubweya wamkati wotentha. Glovu iyenera kukhala yopyapyala kuti isamayende bwino, ikhale ndi chikhatho chophimbidwa kuti igwire bwino, ndipo ikhale ndi dzanja lalitali loti lizitha kutsetsereka pansi pa manja a jekete ndikupewa kujambula.

Ngati n'kotheka, gulani magolovesi okhala ndi tepi yowunikira.

Pali "zotentha" zomwe zimafanana ndi mabandeji akuluakulu omwe angagwiritsidwe ntchito m'mikono kapena m'miyendo yanu komanso "kuwotcha kutentha" kumakhala kothandiza mokwanira kukupatsani chitonthozo panthawi yopuma. Pomaliza, kwa iwo omwe ali osamala, mutha kuvalanso silika wowonda kwambiri, mwachitsanzo, kuti muwonjezere chitonthozo chamafuta.

Mapazi

Matendawa ndi ofanana ndi manja, ndi apa kuti kumverera kwa kuzizira kudzamveka poyamba. Valani masokosi ndi nsapato! Sikokwanira kukhala wokhutira ndi masokosi achisanu popanda kuchotsa nsapato za chilimwe, kuzizira kumatsimikiziridwa. Masokiti otentha (thermolite, merino wool) amakhala otentha pochotsa chinyezi.

Samalani ndi makulidwe a masokosi anu: ngati ali ochuluka kwambiri, amafinya phazi ndikukukakamizani kusankha nsapato zazikulu zazikulu. Ku UtagawaShop mupeza masiketi opyapyala achisanu omwe adapangidwa mwapadera kuti apewe izi.

Kenaka, kuti muteteze mapazi anu ku mphepo ndi madzi, mukhoza kusankha nsapato zapadera kapena nsapato za neoprene overshoes (zosathandiza, koma zotsika mtengo).

Miyendo

Kukazizira, mulibe chochita, muyenera kusinthana ndi zazifupi zazitali. Zomangidwa ndi zomangira pamapewa, zimapereka kutentha kowonjezera komanso mpweya wabwino kwambiri. Zomangira zazifupi zidzafunika kukokedwa pamwamba pa zovala zamkati zamakono. Akabudula ayenera kukhala osalowa madzi (kapena osalowa madzi) ndi nembanemba wosalowa mphepo. Pomaliza, musanyalanyaze suede kuti muwononge zovala zazifupi, chitonthozo chanu mu chishalo chili pachiwopsezo.

Khalani maso

M'nyengo yozizira, sikuzizira kokha, komanso kumadetsa mofulumira kwambiri.

M'misewu yakumidzi, oyendetsa galimoto amakonda kuyendetsa mwachangu ndikuyiwala kuti angakumane ndi apanjinga: tengani zovala zokhala ndi mikwingwirima yowala ndikukonzekeretsa njinga yanu yamapiri ndi tochi.

Tikuwuzani zambiri m'nkhani yathu ya nyali zabwino kwambiri za njinga zamapiri.

Dziwani momwe nthaka ilili

Chipale chofewa, ayezi, mvula kapena chifunga zimatha kusintha mayendedwe ndi misewu. Yang'anani zolosera zanyengo kuti musagwidwe modzidzimutsa. M'misewu yamatope kwambiri kapena matalala, matayala ayenera kutsekedwa pang'ono kuti azitha kuyenda bwino. Momwemonso, muyenera kuyembekezera mabuleki ogwira mtima. Kukonzekera kwa ATV pambuyo poyenda muzochitika zotere ndikofunikira. Sambani njingayo bwinobwino ndikuthira mafuta mbali zosuntha za chimango.

Bwanji ngati tichotsa njinga?

Pangani njira yopumula moyenera thupi! Mumatenga bwanji nthawi yopuma yozizira kuti muwonjezere mabatire mpaka pamlingo waukulu ndikuyambanso chaka chamawa? Zoyenera kuchita ndi zosayenera kuchita? Kodi mumakonda masewera ena kapena ayi? Ndi liti komanso momwe mungawonjezere? Kunja kapena mkati?

Mphamvu

Lingaliro la chisangalalo liyenera kukhala lapakati koma lolamulidwa. Nthawi zina, hamburger ndi fries kapena chakudya chamadzulo chakumapeto kwa chaka, kumbali ina, sizoletsedwa! Kungoti kuchulukira kwawo sikuli bwino. Ndi zakudya zopatsa thanzi, zosiyanasiyana komanso zosavuta, sitidzigonjetsa ndikupewa kusinthasintha kwakukulu kwa kulemera kwa chaka chonse. Ndikoyenera kudziyeza nthawi zonse kuti muwone momwe kulemera kwanu kukuyendera. Ndikofunika kudya zakudya zolimbitsa thupi, zopanda pake kuti musayambe kutali kwambiri ndi kulemera kwa thupi lanu panthawi yochira.

Kupuma mwakhama m'nyengo yozizira

Kukhalabe achangu panthawiyi ndi chitsimikizo cha kuchira kosavuta. Ngati mungaganize za kupuma kwathunthu kwamasewera kuyambira sabata imodzi mpaka masiku 10, sikulimbikitsidwa kuti mupume masiku opitilira 15, chifukwa kuphatikiza pa izi, pangakhale kusintha koyipa kwa thupi (minofu ndi mtima) poyerekeza ndi zanu. kuthekera kwa thupi kutengera kupsinjika. Kuchita masewera olimbitsa thupi pang'ono ndikokwanira kuchepetsa "kutaya" kwa thupi, mwachitsanzo, ntchito zopepuka 1-2 za maola 1-2 pa sabata pazipita. Ndikofunika kusangalala, kusintha mpweya, ndikusunga zomwe mwaphunzira.

Ndiye sitidzafunanso kuyambiranso kwamtima ndi kutsika panjinga. Kuchokera pamalingaliro awa, zikuwonekeratu kuti masewera onse opirira ndiwowonjezera bwino kwambiri panjinga.

M'nyengo yozizira, kuwonjezera pa kupalasa njinga, mutha kusankha mitundu ingapo ya zochitika zakunja pazokonda zilizonse:

kusambira

Masewerawa amafunikira chidwi chapadera mu nyengo yopuma, chifukwa amakula kwambiri: kupuma ndi minofu ya kumtunda kumayenda bwino. Chisamaliro, kukwawa kuli bwino kuposa mawere a m'mawere, omwe amaika maganizo pa mawondo.

Kuthamanga

Iyi ndi njira yabwino yochepetsera kulemera kwanu ndikusunga mpweya wanu. Zida zokhala ndi nsapato ndizofunikira kwambiri kuti musadzivulaze, ndipo koposa zonse: imani nthawi yomweyo pa vuto laling'ono ndi bondo lanu (masewerawa ndi otchuka chifukwa cha tendonitis).

Kulimbitsa thupi / kulimbitsa thupi

Maphunziro amphamvu ndi opindulitsa kwa oyendetsa njinga ndipo amathandizira masewera opirira. Perekani zokonda zolimbitsa thupi zolimbitsa mphamvu zophulika; pewani masewera olimbitsa thupi omwe amapangidwa kuti amange minofu. Gwiritsani ntchito mwayiwu kuti mugwiritse ntchito chapamwamba, chomwe sichimagwiritsidwa ntchito pang'ono panjinga zamapiri, koma chimagwiritsidwabe ntchito pazinthu zaukadaulo / zoyeserera.

Pamiyendo yanu, ikani patsogolo masewera olimbitsa thupi monga abs kapena squats. Muthanso kuwonjezera masewera olimbitsa thupi omwe angakuthandizireni kuyendetsa njinga zamapiri komanso mayendedwe ambiri.

Kupalasa njinga m'nyumba

Kotero kuti pedal ikhoza kugwira njira yake komanso kuti isataye malo ochulukirapo. Kupalasa njinga kuyenera kukhalabe kosangalatsa, choncho ndi pakati pa mphindi 30 ndi ola limodzi. M'zaka zaposachedwa, "gamification" ya maphunziro yalola kusintha kwa mayankho okongola kwa iwo omwe amavutika kukwera njinga popanda kutengeka komwe kumabweretsa.

Yankho labwino kwambiri ndikulipira maphunziro akunyumba ndi ANT + yolumikizidwa piritsi loyeseza.

Mwachitsanzo, Wahoo ndi Zwift amapereka yankho losangalatsa.

Kusambira

Zabwino m'nyengo yozizira kwa iwo omwe angathe, ndi ntchito yabwino yamtima ndi luso, makamaka kusunga ma reflexes pa kutsika, ndikuyika patsogolo zosangalatsa zina. Ndimasewera abwino kwambiri olimbikitsa miyendo ndi lamba wam'mimba.

Onse okwera njinga zamapiri ndi osiyana, koma onse ali ndi cholinga chofanana: kumasuka, kukhala oyenerera, ndikugwira ntchito minofu yomwe imagwiritsidwa ntchito kwambiri panthawiyi.

Osachita chilichonse chamasewera

Ndipo inde, mutha kudumphanso masewera ndikukhulupirira kuti mudzalipira ndalama zambiri mukayambiranso ntchito 😉.

Muzochitika izi, ndizotheka kuthera nthawi mu msonkhano kukonza nyengo yozizira kapena zosintha pambuyo pa gawo kuti mupeze mtengo wabwino wa zowonjezera zomwe mukufuna.

Mukhozanso kutsatira malangizo pa intaneti:

• Kuti mutha kuchita zonse nokha panjinga yanu, anzathu TUTOVELO ali ndi maphunziro abwino amakina pa izi.
• kuti muwongolere bwino ntchito yanu yoyendetsa njinga zamapiri ndi upangiri wochokera kwa akatswiri okwera, zakudya, kusintha malingaliro, ndi zina zambiri. nyengo yotsatira.

Mukhozanso kuwerengera chaka chanu posanthula zochitika zoyendetsa njinga zamapiri m'mbiri yanu ya GPS ndikukhala ndi mwayi wogawana njira zanu zokongola kwambiri pa UtagawaVTT ndikuwonjezera kunkhokwe yamayendedwe abwino.

Kodi mungayambire bwanji kukwera njinga zamapiri pambuyo popuma yozizira?

Ndi za kuyambiranso kosavuta komanso kokhazikika kwa njira yotuluka. Lingaliro ndikupeza kusasinthika muzolimbitsa thupi zanu kuti thupi lanu lizolowere kuyesetsanso. Kenako tidzaika patsogolo ntchito yokhudzana ndi kupirira ndi luso (kulinganiza, kuyendetsa njinga ndi kupalasa njinga, njira ya njinga zamapiri, kuyendetsa bwino ntchito), kusinthasintha masewera olimbitsa thupi momwe tingathere, osazengereza kuthandizira ndi masewera ena opirira (mwachitsanzo, kusambira). Ndikofunika kuika patsogolo mafupipafupi ndi mitundu yosiyanasiyana ya maphunziro kwa nthawi yochepa, osati maphunziro apamwamba omwe amachititsa kutopa kwakukulu. Thupi limayankha ndikusintha bwino kwambiri ku zopempha zazing'ono, zokhazikika kusiyana ndi maulendo akuluakulu a nthawi imodzi. M'malo mwake, ndikwabwino kuchita masewera olimbitsa thupi 4x1h mosiyanasiyana pa sabata kuposa 1x3h30.

Kodi njira yanu m'nyengo yozizirayi idzakhala yotani?