Iyi yechando: bhasikoro regomo kana sofa? Tiri kutaura nezvazvo here?

Kufamba muchitonhora, sinou, mhute, hunyoro, matenga egrey? Pakasvika nguva yechando, wakazviudza kuti unofanirwa kuita sarudzo yekukwira bhasikoro:

• Ramba uchityaira

OU

• Ita runyararo uye gadzirira kupora gare gare

Chero nzira, heano mamwe matipi ekukubatsira iwe kuita sarudzo yakanaka uye kuramba nayo.

Enda kugomo bhasikoro munguva yechando

Munguva yechando zvinokwanisika kuchovha bhasikoro. Izvi zvinoda kudzidziswa kushoma, midziyo midiki uye, pamusoro pezvose, kufarirwa.

Sei uchifamba muchando?

• Chengetedza hunyanzvi hwawakawana: Kunyange zvazvo zvakajairika kuderedza maawa ekukwira bhasikoro, kuramba uchichovha muchando kunoita kuti zvive nyore kutangazve kuchovha kana mamiriro okunze anodziya adzoka.
• Nyika: kurima kwakakosha kutsungirira nzendo dzemumunda dzakakura dzichaitika mukupera kwemwaka uno. Iyi imari yakanaka.
• Technics: munguva yechando mamiriro ekunze anowedzera kunyorova, kubata kushoma, nzira dzinotsvedza. Iwe unofanirwa kuisa pfungwa pakutyaira uye izvi zvinokutendera kuti uite maekisesaizi kuti unzwe wakasununguka kana uchifamba mumamiriro ekunze akaoma.
• Kutyaira munzvimbo dzakasiyana-siyana: nzira dzakafukidzwa nemashizha akafa, minzwa yemupine, madhaka uye sinou. Kutasva mumamiriro ezvinhu akadaro kunopa kunzwa kwakasiyana, kunoita kuti uone miganhu yekugona kwemidziyo yako.

Gadzirira kukwira bhasikoro muchando

Pfeka!

Nguo dzinotonhora, dzine mhepo, dzakakodzera dzinofanira kupfekwa.

Kuti ufambe uchidziya, unofanirwa kutevera 2 misimboti yakakosha:

• Kumuviri wepamusoro, shandisa iyo 3-layer musimboti nemhando nhatu dzembatya dzakasungirirwa pamusoro peimwe: chipfeko chemukati chinofema, ganda rechipiri, uye rekunze rekunze kudzivirira kunze kwemhepo, kutonhora uye kunaya (zvakanakira Gore-Tex uye / kana cork. )
• Chengetedza musoro wako, maoko nemakumbo zvakanaka. Mitezo yacho nekukurumidza uye nyore kuita chiveve kubva kunotonhora ❄️.

Envelopu

Nokucherechedza musimboti wekuisa, iwe uchagara uchidziya, wakaoma uye wakadzivirirwa kubva kumhepo.

• Chipfeko chemukati chinosangana zvakananga neganda. Zvinoita kuti muviri wako urambe uchidziya uye uchibvisa ziya kuti urambe wakaoma uye uchidziya.
• Iyo jersey, kunyanya-yakareba-maoko, inofanirwa kufema asi inodzivirira uye inodziya.
• Bhachi racho rinofanira kunge risina mvura uye risina mhepo, rinogona kudzivirira kupisa. Iri danga rakagadzirirwa kuchengetedza kubva kune ekunze pesvedzero (mhepo, mvura, inopwanya madhaka kana mvura). Iyi layer inofanirwa kufema kuti irambe yakaoma, zvikasadaro hunyoro hunogadzirwa nemuviri wako hunodzika. Tichakuudza pamusoro peizvi mufaira yedu yeMTB yechando jaketi.

Pamazuva mapfupi, sarudza zvipfeko zvakashinga, zvinoratidzira mavara ekufamba. Zvakanaka zvakare munguva yekuvhima kuti usafungidzirwe nemhembwe.

Matumba

Maoko

Chiveve uye kurira ndizvo zviratidzo zvekutanga zvechando, saka zvakakosha kupfeka magirovhosi marefu ane membrane yekunze isingapindi mvura uye isingapindi mhepo seWindstopper uye mvere dzemukati dzinopisa. Girovhosi inofanira kuramba yakatetepa kuti ichengetedze kunzwa kwekutyaira, kuve nechanza chakavharidzirwa kuitira kubata zvakanaka, uye iine wrist yakakwirira zvakakwana kuti itsvedze pasi pemawoko ejaketi uye kudzivirira madhiramu.

Kana zvichiita, tenga magirovhosi ane reflective tepi.

Kune "heaters" yakafanana nemabhandiji makuru anogona kuiswa pamaoko kana makumbo ako uye iyo "inobvisa kupisa kwechiedza" inobatsira zvakakwana kukupa imwe nyaradzo panguva yekuzorora kwako. Pakupedzisira, kune avo vanonyanya kuchenjerera, iwe unogonawo kupfeka ultra-thin silk pads, somuenzaniso, kuvandudza kupisa kunyaradza.

Mapepa

Kuongororwa kwakafanana nemaoko, iko pano kuti kunzwa kwekutonhora kuchanzwika pakutanga. Pfeka masokisi neshangu! Hazvina kukwana kugutsikana nemasokisi echando pasina kubvisa shangu dzezhizha, kutonhora kunovimbiswa. Masokisi anopisa (thermolite, merino wool) anoramba achidziya nekubvisa mwando kure.

Ngwarira nehupamhi hwemasokisi ako: kana akanyanya kukora, anosvina tsoka uye anokumanikidza kusarudza shangu saizi imwe yakakura. PaUtagawaShop iwe unowana assortment yemasokisi akaonda echando akagadzirirwa zvakanyanya kudzivirira izvi.

Zvadaro, kuchengetedza tsoka dzako kubva kumhepo nemvura, unogona kusarudza shangu dzakakosha kana peya ye neoprene overshoes (zvisinganyanyi kushanda, asi zvakachipa).

Misoro

Kana kuchitonhora, hauna sarudzo, unofanirwa kuchinjika kune zvikabudura refu. Yakagadzirirwa tambo dzepafudzi, dzinopa humwe hudziya uye kufema kwakanyanya. Mabhandi eshort anozoda kudhonzwa pamusoro pechipfeko chemukati chehunyanzvi. Shorts inofanira kugadzirwa isina mvura (kana kuti isina mvura) uye nemhepo membrane. Chekupedzisira, usaregeredza suede kune kukuvadza kwemachira ayo mapfupi akagadzirwa, kunyaradza kwako muchigaro kuri panjodzi.

Gara uchiona

Munguva yechando, haisi kutonhora chete, asiwo inosviba nokukurumidza zvikuru.

Mumigwagwa yemumaruwa, vatyairi vanowanzotyaira vachikanganwa kuti vangangosangana nevatyairi: tora mbatya dzine mitsetse inopenya uye shongedza bhasikoro rako remugomo nematochi.

Tichakuudza zvakawanda muchinyorwa chedu pamusoro peakanakisa gomo bike headlights.

Sarudza mamiriro evhu

Sinou, aizi, uye mvura kana mhute zvinogona kuchinja makwara nemigwagwa. Tarisa mamiriro ekunze kuitira kuti usabatwe wakangwarira. Mumigwagwa ine madhaka kana sinou, matai anofanira kuderedzwa zvishoma kuti avandudze kufamba. Saizvozvowo, unofanira kutarisira mabhureki anobudirira. Kugadziriswa kweATV mushure mekufamba mumamiriro ezvinhu akadaro kunofanirwa. Chenesa bhasikoro zvakakwana uye wozora zvikamu zvinofamba zvefuremu.

Ko kana tikabvisa bhasikoro?

Ita nzira yekuzorora kwakafanira kwemuviri! Iwe unotora sei iyi zororo rechando kuti udzore mabhatiri kune max uye wotanga zvakare gore rinouya? Chii chekuita uye chii chisingafaniri kuita? Unoda mimwe mitambo here kana kuti kwete? Nguva uye sei kuvandudza? Kunze kana mukati?

Power supply

Pfungwa yemafaro inofanira kuramba iri pakati asi ichidzorwa. Dzimwe nguva, hamburger uye fries kana kudya kwezororo kwegore, kune rumwe rutivi, hazvibvumirwi! Kungoti kuwandisa kwavo hakuna kunaka. Nekudya kwakadzikama, kwakasiyana-siyana uye kwakapfava, hatizvikuriri uye tinodzivisa kuchinja kukuru kwehuremu gore rose. Zvinokurudzirwa kuti ugare uchizviyera iwe pachako kuti utarise dynamics yehuremu hwako. Zvakakosha kuti udye kudya kwakadzikama, kusina-nonsense kuitira kuti urege kutanga wapfuura uremu hwemuviri wako panguva yekupora.

Active kuzorora muchando

Kuramba uchishanda panguva iyi ivimbiso yekupora kuri nyore. Kana iwe uchigona kufunga nezvekuzorora kwakazara kwemitambo kubva pavhiki imwe kusvika kumazuva gumi, hazvikurudzirwe kutora zororo kwemazuva anopfuura gumi nemashanu, nekuti nekuwedzera kune izvi, kwakashata kushanduka kwemuviri (tsandanyama nemoyo) zvinogoneka zvichienzaniswa nemuviri wako. kukwanisa kugadzirisa kushushikana kunoonekwa. Basa shoma remitambo rinokwana kudzikamisa "kurasikirwa" kwechimiro chemuviri, semuenzaniso, 10-15 chiedza zviitiko zvemaawa 1-2 pavhiki zvakanyanya. Zvakakosha kufara, kushandura mhepo, uchichengetedza zvawakadzidza.

Ipapo isu hatichatsvaga zvakajairika moyo vascular restart pairi nekubvisa bhasikoro. Kubva pakuona uku, zviri pachena kuti mitambo yose yekutsungirira ndeyekuwedzera kwakanaka kwazvo kubhasikoro.

Munguva yechando, kunze kwekuchovha bhasikoro, unogona kusarudza akati wandei ekunze zviitiko zvekunaka kwese:

kushambira

Mutambo uyu unofanirwa kutariswa zvakanyanya mu-off-season, sezvo yakagadziridzwa zvakanyanya: kufema uye tsandanyama dzemuviri wepamusoro zvinovandudza. Attention, kukambaira zviri nani pane breaststroke, iyo inoisa kunetseka pamabvi.

Kumhanya

Iyi inzira yakanaka yekuchengeta uremu hwako uye kuramba uchifema. Zvishandiso zvine shangu zvakakosha zvikuru kuti urege kuzvikuvadza, uye pamusoro pezvose: mira pakarepo pane dambudziko diki nemabvi ako (mutambo uyu unozivikanwa netendonitis).

Kuvaka muviri / kusimba

Kudzidziswa kwesimba kunobatsira kune vanochovha mabhasikoro uye kunozadzisa mitambo yekutsungirira. Ipa sarudzo kune maworkouts ekuputika simba retonic; dzivirira maekisesaizi akagadzirirwa kuvaka tsandanyama. Tora mukana wekuita iyo yekumusoro muviri, iyo isinga shandiswe mugomo bhasikoro, asi ichiri kushandiswa kune tekinoroji / yekuedza zvikamu.

Kune makumbo ako, tungamira maekisesaizi akadai seabs kana squats. Iwe unogona zvakare kuwedzera kuenzanisa maekisesaizi ayo anovandudza yako gomo bhasikoro chinzvimbo uye proprioception mune zvakajairika.

Indoor cycling

Kuitira kuti pedal ibate nzira yayo uye isarasikirwa nenzvimbo yakawandisa yechigaro. Kuchovha bhasikoro kunofanira kuramba kuchinakidza, saka zviri pakati pemaminetsi makumi matatu neawa imwe. Mumakore achangopfuura, iyo "gamification" yekudzidziswa yakabvumira shanduko kune inoyevedza mhinduro kune avo vanoomerwa nekuchovha bhasikoro pasina kunzwa kwaunounza.

Mhinduro yakasarudzika ndeyekubhadharira imba yekuchikoro neAnt + yakabatana piritsi simulator.

Semuenzaniso, Wahoo neZwift vanopa mhinduro inofadza.

Skiing

Yakanakira munguva yechando kune avo vanogona, ibasa rakanaka remoyo uye tekinoroji, kunyanya kuchengetedza reflexes pakudzika, uchiisa pamberi mamwe mafaro. Uyuwo mutambo wakanaka kwazvo wekusimbisa makumbo uye bhanhire remudumbu.

Ese mabhasikoro emakomo akasiyana, asi ese ane chinangwa chakafanana: kuzorora, kugara akasimba, uye kushanda mhasuru dzisingashandiswe zvakanyanya mumwaka.

Usaita chinhu chemutambo

Uye hongu, iwe unogona zvakare kusvetuka mitambo uye kutenda kuti uchafanirwa kubhadhara zvakanyanya pairi kana watanga basa 😉.

Muzviitiko izvi, zvinokwanisika kupedza nguva mumusangano uchiita kugadzirisa kwechando kana kugadzirisa mushure mechikamu kuti uwane mutengo wakanakisisa wechinhu chaunoda.

Iwe unogona zvakare kutevedzera mirairo online:

• Kuti ugone kuita zvese iwe pachako pabhasikoro rako wega, vatinoshanda navo TUTOVELO vane yakaringana mechanicha kudzidziswa kweizvi.
• kuti uvandudze kuita kwako kuchovha bhasikoro nemazano kubva kunyanzvi dzekutasva, kudya, kugadzirisa pfungwa, nezvimwe. Muyero wemisangano yekudzidzira bhasikoro mugomo naSabrina Jonye, ​​XNUMX-nguva World Downhill Champion, ichakuita kuti udzoke mutsoka dzako mwaka unotevera.

Iwe unogona zvakare kutora chiverengero chegore rako nekuongorora zviitiko zvekukwira bhasikoro munhoroondo yako yeGPS uye kutora mukana wekugovana nzira dzako dzakanakisa paUtagawaVTT uye kuwedzera kune dhatabhesi yesaiti yenzira dzemhando yepamusoro.

Nzira yekutangisa sei kukwira bhasikoro mushure mekuzorora kwechando?

Ndezvekudzoreredza uye kugaro tangazve nzira yekubuda nayo. Pfungwa ndeyekutsvaga kuwirirana mukushanda kwako kuitira kuti muviri wako ujairire kuedza zvakare. Tichazokoshesa basa rinonyanya kuenderana nekutsungirira uye maitiro (kuenzana, kuchovha bhasikoro uye kufamba kwebhasikoro, nzira yebhasikoro remakomo, kunyatsoita basa rekufambisa), kusiyanisa kurovedza muviri zvakanyanya sezvinobvira, pasina kuzeza kuizadzisa nemimwe mitambo yekutsungirira (semuenzaniso kushambira.). Zvakakosha kukoshesa kuwanda uye zvakasiyana-siyana zvekudzidzira zvidzidzo munguva pfupi, panzvimbo yezvidzidzo zvepamusoro zvekudzidzisa izvo zvinokonzera kuneta kukuru. Muviri unopindura uye unogadzirisa zviri nani kune zviduku, zvikumbiro zvenguva dzose pane kushanya kukuru kwekamwe chete. Mukuita, zviri nani kuita 4x1h yeakasiyana maekisesaizi pasvondo pane 1x3h30.

Ndeipi nzira yako yechando ino?