Ukusonta kuyeyona ndlela idumileyo yokuzilolonga kule minyaka ilishumi idlulileyo, kwaye ngoku ukujikeleza ekhaya kuya kuthandwa kakhulu kunangaphambili, kuyafikeleleka naphi na apho ufuna ukuzilolonga. Ngokungathandabuzekiyo, lo mkhwa ubambekile ngabantu abaninzi abakhetha iiklasi zasekhaya kwiiseshoni zomthambo.
Ukuba usanda kukhetha lo mdlalo, halala! Umalunga nokubuyela ukonwabela ukusebenza kunye nokukhwela kwiingoma zakho ozithandayo ngelixa ubila iikhalori ngaxeshanye.
Iibhayisekile ezijikelezayo ziyahluka ngobukhulu, iimpawu, kunye nokwahluka, kodwa zonke zabelana ngeempawu ezifanayo: izixhobo kunye nezihlangu. Sikufundisa indlela yokuseta ibhayisekile yakho ukuze uqale ukukhwela ngaphandle kokulimala.
Ukuseta ibhayisekile spin
Ukuseta ibhayisekile yakho yokujikeleza ngokuchanekileyo, kufuneka uhlengahlengise ubude besali ukuze ihambelane nesinqe sakho. Emva koko, xa sele uphezulu, ngena kwindawo echanekileyo yokukhwela: elinye idolo kufuneka libe phezu kwebhola yonyawo lwakho kunye ne-pedal ngentsimbi yesi-3, kwaye elinye idolo ligobe kancinci nge-pedal ngentsimbi yesi-6.
Lungisa ubude besali
Ubude besali bubaluleke kakhulu kunokuba unokucinga. Ayisiyo kuphela isitshixo kwintuthuzelo yakho ngexesha leseshoni yakho, kodwa ichaphazela ngokuthe ngqo indlela onokuthi ukhabe ngayo isithende sakho. Ukuba isali nayo phezulu, ungaphulukana nesixa esibalulekileyo somqobo, kwaye ukuba kunjalo phantsi, usenokuba neentlungu emadolweni.
Njengesiqalo esihle, yima ecaleni kwebhayisekile yakho kwaye uphakamise isali de ibe njalo ihambelana nethambo le-hip. Kubantu abaninzi oku kuya kuba bubude obufanelekileyo besali.
Nje ukuba uphezulu kwaye ukwindawo echanekileyo yokukhwela (guqa phezu kwebhola yonyawo lwakho nge-pedal ngentsimbi yesi-3; idolo eligobe kancinane ngokunyovwa ngentsimbi yesi-6), uya kukwandisa amandla akho kwaye Uyakwazi ukuhlengahlengisa ubuchule bakho kumhlaba owahlukileyo, i-cadence kunye nenqanaba lomgudu.
Olunye ubuchule bokufumana ubude obufanelekileyo besali kukuma ngokuthe ngqo ecaleni kwesali kwaye uphakamise umlenze wakho wangaphakathi ukuya kuma-90 degrees. Lungelelanisa umphezulu wesali nomphezulu wethanga ukuze ulungelelane ngokuthe ngqo. Ekuphakameni okufanelekileyo, kufuneka kubekho phakathi kwama-25 kunye nama-35 degrees okanye ukugoba okuncinci emadolweni phantsi kwe-pedal stroke.
Jonga indawo yesihlalo
Xa uthatha isigqibo ngendawo yesali yebhayisikile, indawo esembindini inokuba yinto efanelekileyo kwabanye abantu, kodwa izihlalo ezijikelezayo zenzelwe ukulungelelanisa phambili okanye ngasemva kuye nabani na omde okanye omfutshane kunomndilili.
Injongo kukuba amadolo akho alungelelaniswe ngokuchanekileyo ngokumalunga neenyawo zakho. Hlala kwisali kwindawo yokukhwela, izandla zakho kwii-handlebars kunye neebhola zeenyawo zakho phezu kombindi weepedals. Misa iipedali ukuze zilingane enye kwenye, iinyawo zakho zibe kwindawo ye-3 neye-9.
Jonga umlenze wakho wangaphambili kwaye ucinge umgca osuka edolweni. Ingaba ibhola idibene ngokuthe ngqo kumbindi we-pedali? Ukuba impendulo nguewe, isihlalo sakho silungile.
Umfanekiso: Les Mills Sprint
Lungisa i-handlebar
Kuya kufuneka ulungelelanise ubude kunye nendawo yee-handlebars ukugcina amahlombe akho ngokufanelekileyo ngokuhambelana neengqiniba zakho kunye nezinqe.
Ukuseta i-handlebar egqibeleleyo ikhululekile kwaye inciphisa intamo engeyomfuneko kunye noxinzelelo lwangasemva, ngelixa iphakamisa indawo yokukhwela esebenzayo kunye namandla. Ukuba unamava ngakumbi, usenokukwazi ukubamba ii-handlebars ubude obufanayo nesali (esona sikhundla sisebenzayo ngokwamandla).
Ukuba unengxaki yomqolo okanye uyachacha kukwenzakala, ungakhetha ukugcina ii-handlebars zakho phezulu kancinci ukuphepha ukwenza nabuphi na ubuthathaka obuqhubekayo. Nangona kunjalo, sicebisa nabani na oqala ngemivalo emide ukuba asebenze indlela yakhe ezantsi ukuya kubude besali ngokuhamba kwexesha ukomeleza undoqo wakho kunye nokwandisa uqeqesho olululo.
Qinisekisa ukuba ukwindawo echanekileyo
Nje ukuba ube nebhayisekile ngendlela ofuna ngayo, kukho into yokugqibela onokuyenza. Njengazo naziphi na izixhobo zokuzilolonga, kubalulekile ukuqinisekisa ukuba yonke into itshixiwe kwaye ikhuselekile phambi kokuba uqalise.
Khangela ukuba zonke izitshixo kunye nokutshintsha uhlengahlengiso kwindawo ngokukhuselekileyo ukuthintela ukungahambi kakuhle ngexesha leseshoni yakho yoqeqesho.
Beka iinyawo zakho kwiipedali
Ukuba ukulungele ukuhamba, khwela ibhayisekile kwaye ubeke iinyawo zakho kwiipedali.
Iibhayisekile nge iitophu y imitya, lungelelanisa ibhola yonyawo lwakho nombindi we-pedal. Lo ngowona mhlaba uqinile kwaye ubanzi wonyawo lwakho, okwenza kube yeyona ndawo isebenzayo kwaye ikhululekile.
Ukuba uceba ukugqoka izicathulo zokuhamba ngebhayisikili (ezinee-cleats) kunye iipedals ezizenzekelayo, jonga i-cleat tension kwi-pedals kwaye uqinisekise ukuba ii-cleats zihambelana ngokuchanekileyo kwizihlangu zakho.
Zeziphi izihlangu endizidingayo?
Kukho iindidi ezintathu eziphambili zezihlangu zokuhamba ngebhayisekile: izihlangu zebhayisekile zendlela, izihlangu zebhayisekile yasezintabeni, kunye nezihlangu zokukhwela ibhayisekile zangaphakathi (zokujikeleza).
Zithathele ingqalelo njengento exubileyo phakathi kwebhayisekile yendlela kunye nesihlangu sebhayisekile yeentaba, enerabha engaphezulu kweyodwa kunesihlangu sendlela ukukuvumela ukuba uhambe ujikeleze istudiyo ngaphandle kokutyibilika, kodwa i-silhouette ethambileyo kunesihlangu sebhayisekile yasezintabeni. .
Ukuba olona setyenziso luphambili kwizihlangu zokukhwela ibhayisekile ziiklasi zokukhwela ibhayisekile ngaphakathi, kungcono uthenge iperi eyoneleyo. ukutsala ukugcinate nkqo ukusuka kwigumbi lokuhlambela ukuya kwigumbi lokuhlala. Nangona kunjalo, le modeli inokusetyenziselwa ukukhwela ngaphandle, kodwa iya kuba nzima kancinane kunezo zakhiwe ngokukodwa ukukhwela ibhayisekile ezindleleni. Ukuba ucinga uku-odola enye engenzelwanga ukujikeleza, khetha enye yentaba.
Umahluko omkhulu phakathi kweentlobo ezahlukeneyo zezihlangu zebhayisikile zangaphakathi yi uhlobo lomqondiso, okanye ukubopha, apho isihlangu sihambelana nayo. Kukho iindidi ezimbini eziphambili zokucoca, nganye kuzo ihambelana nohlobo olwahlukileyo lwe-pedal. Kufuneka ukhumbule ukuba azifakwanga kwizihlangu, ngoko kuya kufuneka uzithenge ngokwahlukeneyo kwaye uzibeke kuwe.
Inkqubo enemingxuma emibini (eyaziwa ngokuba yi "SPD")
I-SPD cleat ixhaphake ngakumbi kwizitudiyo zokukhwela ibhayisekile zangaphakathi kunye nezihlangu zokukhwela ibhayisekile ngaphakathi. Iikliphu ze-SPD zezona zivunyiweyo njengoko uninzi lweendawo zokuzivocavoca ziya kuba nokukhetha ikliphu ye-SPD okanye umtya wezihlangu zoqeqesho. Iikliphu zeSPD zenza ukuhamba kube lula (zincinci kakhulu kwaye zithe tyaba). Nangona kunjalo, abakhweli abaninzi abaqalayo banokukufumana kunzima ukubambelela kwi-pedal.
Inkqubo enemingxuma emithathu (edla ngokubizwa ngokuba yi “Delta”)
Ukuba uceba ukusebenzisa isihlangu kwibhayisekile yendlela enzulu ngokunjalo, inketho yemingxuma emithathu ithathwa njengento esebenza ngakumbi ngokugqithiselwa kwamandla. Inkqubo enemingxuma emithathu ayiqhelekanga kakhulu phakathi kweendawo zokuzivocavoca, kodwa izitudiyo ezinkulu zibonelela ngeekliphu zeDelta kwizihlangu zebhayisikile zangaphakathi. Iikliphu zesitayile seDelta zikhulu kwaye kulula ukuzicoca kuzo, ngakumbi xa zijikeleza kwisitudiyo esikhanyiswe luzizi.
Izincedisi zebhayisekile zangaphakathi
Ibhotile yamanzi ejikelezayo ekhethekileyo
Uya kubila, ngoko ke kubalulekile ukuba u-hydrated ukuze ukonwabele iseshoni, impilo yakho kunye nokuchacha kwakho. Fumana ibhotile yamanzi okanye ezimbini eziza kungena kwisibambi sebhotile kwibhayisekile yakho. Khangela into ecudiswayo, eyenza kube lula ukusela ngokukhawuleza phakathi.
Nangona kunjalo, nayiphi na ibhotile yamanzi endala iya kwenza, kodwa ezi ntlobo zicudiswayo zilungile kwisikhululo esikhawulezayo se-hydration phakathi kokuzilolonga ngenxa yokuba akukho sivalo sokujikeleza okanye phezulu ukukhulula.
itawuli ye-microfiber
Ewe kunjalo, ungasebenzisa itawuli endala eqhelekileyo, kuba iyakufunxa ukubila kwakho kakuhle. Kwakhona, uya kubila kakhulu, kwaye ufuna ukukwazi ukusula ukubila ngelixa ukhwele ibhayisekile. Iitawuli zeMicrofiber zifunxa kakhulu ngoko zome ngokukhawuleza kwaye zingagungqi.
isiciko sesihlalo
Ngokungathandabuzekiyo, enye yezinto ezingalunganga zokusonta kukungakhululeki kwesitulo sebhayisekile. Ingakumbi xa ungayiqhelanga. Umqamelo wesihlalo onje uya kusebenza. Yenziwe ukuba ingangeni manzi kwaye ingangeni luthuli, kwaye kulula kakhulu ukuyidibanisa. I-butt yakho iya kuziva ingcono kakhulu ekusebenzeni okude, kwaye uya kukhusela isitulo sakho sebhayisekile ngesi sisombululo siphantsi.
umnini wefowuni
Esi sesinye isixhobo esiluncedo, ngakumbi ukuba ucele ukhetho lwebhayisekile olufikelelekayo olungenasikrini. Ukuba ufuna ukubukela iiklasi zebhayisekile zangaphakathi kwi-intanethi, le nkxaso yebhayisekile inokudityaniswa kwii-handlebars kwaye yenze kube lula kakhulu. Yenziwe nge-silicone, ngoko iguquguqukayo kwaye inamathele, kwaye ine-360 degrees yokujikeleza ekhoyo ukuze ukwazi ukulungelelanisa ifowuni nangayiphi na indlela.