Ukuphotha sekuphenduke enye yezindlela ezidume kakhulu zokuzivocavoca kule minyaka eyishumi edlule, futhi manje njengoba ukuphotha kwasekhaya sekuqala ukuduma kakhulu kunangaphambili, kufinyeleleka noma kuphi lapho ufuna ukujima khona. Akudingeki ukusho, ukuthambekela kubambezelekile njengoba abantu abaningi bekhetha amakilasi asekhaya ngaphezu kwamaseshini ejimu.
Uma usanda kukhetha lo mdlalo, siyakuhalalisela! Usuzobuyela ekujabuleleni ukuzilolonga nokugibela amanye amashuni akho owathandayo kuyilapho ujuluka amakhalori ngesikhathi esifanayo.
Amabhayisikili aphendukayo ayahluka ngosayizi, izici, nokuhlukahluka, kodwa wonke abelana ngesibaluli esisodwa esifanayo: izinsiza nezicathulo. Sikufundisa ukuthi ungamisa kanjani ibhayisikili lakho ukuze uqale ukugibela ngaphandle kokulimala.
Spin ukusetha ibhayisikili
Ukuze umise ibhayisikili lakho elijikelezayo ngendlela efanele, udinga ukulungisa ukuphakama kwesihlalo ukuze sihambisane nezinqulu zakho. Khona-ke, uma usuphezulu, ngena endaweni efanele yokugibela: idolo elilodwa kufanele libe phezu kwebhola lonyawo lwakho nge-pedal ngehora lesi-3 ezimpondweni, kanti elinye idolo ligobe kancane nge-pedal ngehora lesi-6.
Lungisa ubude besihlalo
Ukuphakama kwesihlalo kubaluleke kakhulu kunalokho ongase ucabange. Akuyona nje ukhiye wokududuza kwakho phakathi neseshini yakho, kodwa kuthinta ngokuqondile ukuthi ungakhahlela kanjani isithende sakho ngokuphumelelayo. Uma isihlalo sikhona futhi high, ungalahlekelwa inani elibalulekile lesilinganiso, futhi uma kunjalo phansi, ungase uzwe ubuhlungu emadolweni.
Njengendawo enhle yokuqala, yima eduze kwebhayisikili lakho bese uphakamisa isihlalo sehhashi kuze kube yilapho sesiphelile ihambisana nethambo le-hip. Kubantu abaningi lokhu kuzoba ubude behhashi obufanele.
Uma usuphezulu futhi usendaweni efanele yokugibela (guqa phezu kwebhola lonyawo lwakho ngokunyathela ngehora lesi-3 ezimpondweni; idolo eligotshwe kancane nge-pedal ngehora lesi-6), uzokwandisa amandla akho okukhipha futhi ukwazi ukuvumelanisa amasu akho endaweni ehlukene, i-cadence kanye namazinga womzamo.
Enye indlela yokuthola ukuphakama kwesihlalo sesihlalo esifanele ukuma ngqo eduze kwesihlalo bese uphakamisa umlenze wakho wangaphakathi uye kuma-degree angu-90. Qondanisa ingaphezulu lesihlalo nengaphezulu lethanga ukuze uthole ukulingana okunembe kakhudlwana. Ekuphakameni okufanele, kufanele kube phakathi kuka-25 no-35 degrees noma ukugoba kancane edolweni phansi kwe-pedal stroke.
Hlola ukuma kwesihlalo
Lapho unquma ngendawo yesihlalo sehhashi lebhayisikili, indawo emaphakathi ingase ilungele abanye abantu, kodwa izihlalo eziphendukayo ziklanyelwe ukulungisa ukuya phambili noma emuva kunoma ubani omude noma omfushane kunesilinganiso.
Umgomo uwukwenza amadolo akho aqondaniswe kahle maqondana nezinyawo zakho. Hlala kusihlalo endaweni yokugibela, izandla zakho ziphezu kwezibambo kanye namabhola ezinyawo zakho phezu kwendawo ephakathi kwamaphedali. Misa amaphedali ukuze alingane, izinyawo zakho zisendaweni yehora lesi-3 nelesi-9.
Bheka umlenze wakho wangaphambili bese ucabanga umugqa osuka edolweni. Ingabe ibhola lihlangene ngokuqondile phakathi nendawo ye-pedal? Uma impendulo inguyebo, isihlalo sakho silungile.
Isithombe: Les Mills Sprint
Lungisa isibambo
Kuzodingeka ulungise ukuphakama nendawo yezibambo ukuze ugcine amahlombe akho ehambisana nezindololwane nezinqulu zakho.
Isethaphu yesibambo esifanelekile sinethezekile futhi ikhawulela ukuxineka okungadingekile kwentamo nomhlane, kuyilapho iphromotha indawo yokugibela ephumelelayo nenamandla. Uma unolwazi olunzulu, ungase ukwazi ukubamba izibambo kuzo ukuphakama okufanayo nesihlalo sehhashi (isikhundla esisebenza kahle kakhulu ngokwamandla).
Uma uhlushwa izinkinga zeqolo noma usululama ekulimaleni, ungase ukhethe ukugcina izibambo zakho ephakeme kancane ukugwema ukukhulisa noma yibuphi ubuthakathaka obuqhubekayo. Kodwa-ke, sincoma ukuthi noma ubani oqala ngamabha amade asebenze ngendlela yakhe yehla aye ekuphakameni kwesihlalo sehhashi ngokuhamba kwesikhathi ukuze aqinise umongo wakho futhi andise ukusebenza kahle kokuqeqeshwa kwakho konke.
Qiniseka ukuthi usesimweni esifanele
Uma usunebhayisikili ngendlela ofisa ngayo, kunento yokugcina okumele uyenze. Njenganoma iziphi izisetshenziswa zokuzivocavoca, kubalulekile ukwenza isiqiniseko sokuthi yonke into ikhiyiwe futhi ivikelekile ngaphambi kokuthi uqale.
Hlola ukuthi wonke amalokhi namaswishi okulungisa asendaweni ngokuvikelekile ukuze ugweme ukungahambi kahle ngesikhathi sokuqeqeshwa kwakho.
Beka izinyawo zakho phezu kwamaphedali
Uma usukulungele ukuhamba, gibela ibhayisikili futhi ubeke izinyawo zakho phezu kwamaphedali.
Okwamabhayisikili nge amabhampa y imichilo, qondanisa ibhola lonyawo lwakho nendawo emaphakathi ye-pedal. Lena indawo eqine futhi ebanzi kakhulu yonyawo lwakho, okwenza kube indawo yonyawo esebenza kahle futhi enethezekile.
Uma uhlela ukugqoka izicathulo zebhayisikili (ezinama-cleats) kanye amaphedali azenzakalelayo, hlola ukungezwani kwe-cleat kuma-pedals futhi uqiniseke ukuthi ama-cleats ahambisana kahle ezicathulweni zakho.
Yiziphi izicathulo engizidingayo?
Kunezigaba ezintathu eziyinhloko zezicathulo zokugibela ibhayisikili: izicathulo zebhayisikili zomgwaqo, izicathulo zebhayisikili lezintaba, nezicathulo zamabhayisikili zasendlini (zokuphotha).
Zibheke njengento exubile phakathi kwebhayisikili lomgwaqo kanye nesicathulo sebhayisikili lasezintabeni, enerabha engaphezulu kunesicathulo somgwaqo ukukuvumela ukuthi uhambe eduze kwestudiyo ngaphandle kokushelela, kodwa i-silhouette elula kunesicathulo sebhayisikili lasezintabeni. .
Uma ukusetshenziswa kwakho okuyinhloko kwezicathulo zokugibela ibhayisikili kuyizigaba zamabhayisikili zasendlini, mhlawumbe kungcono kakhulu ukuthenga ipheya enokwanele. ukudonsa ukugcinate umile kusuka egumbini lokungena kuya egumbini lokuphumula. Kodwa-ke, le modeli ingasetshenziselwa ukugibela ngaphandle, kodwa izoba nzima kakhulu kunalezo ezakhelwe ukugibela amabhayisikili emgwaqeni kuphela. Uma ucabanga uku-oda okungaqondile ukuphotha, khetha eyodwa okwentaba.
Umehluko omkhulu phakathi kwezinhlobo ezahlukene zezicathulo zebhayisikili zasendlini yi- uhlobo lwe-cue, noma ukubopha, lapho isicathulo sihambisana khona. Kunezinhlobo ezimbili eziyinhloko zama-cleats, ngayinye ehambisana nohlobo oluhlukile lwe-pedal. Kumele ukhumbule ukuthi azifakiwe ezicathulweni, ngakho-ke kuzodingeka uzithenge ngokwehlukana futhi uzibeke kuwe.
Uhlelo lwezimbobo ezimbili (olwaziwa ngokuthi "SPD")
I-SPD cleat ijwayeleke kakhulu ezitudiyo zamabhayisikili zasendlini nasezicathulweni zamabhayisikili zasendlini. Iziqeshana ze-SPD yizona eziqashelwa kakhulu njengoba izindawo eziningi zokuzivocavoca zizoba nenketho yesiqeshana se-SPD noma ibhande lezicathulo zokuqeqesha. Iziqeshana ze-SPD zenza ukuhamba kube lula (zincane kakhulu futhi zithambile). Kodwa-ke, abagibeli abaningi abaqalayo bangase bakuthole kunzima ukubambelela ku-pedal.
Isistimu enezimbobo ezintathu (evame ukubizwa nge-“Delta”)
Uma uhlela ukusebenzisa isicathulo uma uhamba ngebhayisikili emgwaqeni ongathi sína, inketho enezimbobo ezintathu ibhekwa njengesebenza kahle kakhulu mayelana nokudluliswa kwamandla. Uhlelo lwezimbobo ezintathu aluvamile kakhulu phakathi kwezindawo zokuzivocavoca, kodwa izitudiyo ezinkulu zinikeza iziqeshana ze-Delta ezicathulweni zamabhayisikili zasendlini. Iziqeshana zesitayela se-Delta zikhulu futhi kulula ukuzinamathisela, ikakhulukazi uma zizungeza kusitudiyo esikhanyiswe kalufifi.
Izinsiza zamabhayisikili zasendlini
Ibhodlela lamanzi lokuphotha elikhethekile
Uzojuluka, ngakho-ke kubalulekile ukuthi uphuze amanzi ukuze ujabulele iseshini, impilo yakho kanye nokululama kwakho. Thola ibhodlela lamanzi noma amabili azongena endaweni yesibambi sebhayisikili lakho. Bheka ekhamayo, okwenza kube lula ukuthi uphuze ngokushesha phakathi.
Kodwa-ke, noma yiliphi ibhodlela lamanzi elidala lizokwenza, kodwa lezi zinhlobo ezicindezelayo zinhle esiteshini esisheshayo se-hydration phakathi nesikhathi sokujima ngoba asikho ikepisi lokuphetshwa noma phezulu ukuze uvule.
ithawula le-microfiber
Yiqiniso, ungasebenzisa ithawula elidala elivamile, ngoba lizobamba umjuluko wakho kahle kakhulu. Nalapha futhi, uzojuluka kakhulu, futhi ufuna ukwazi ukusula umjuluko ngenkathi ugibele ibhayisikili. Amathawula e-Microfiber amunca kakhulu ngakho ome ngokushesha futhi angatholi manzi.
ikhava yesihlalo
Ngokungangabazeki, enye yezinto ezimbi eziyinhloko zokuphotha ukungaphatheki kahle kwesihlalo sebhayisikili. Ikakhulukazi uma ungajwayele. Isihlalo esifana nalesi sizosebenza. Yenziwe ukuthi ingangeni manzi futhi ingangenisi uthuli, futhi kulula kakhulu ukuyihlanganisa. I-butt yakho izozizwa ingcono kakhulu kulokho kuzivocavoca okude, futhi uzovikela isihlalo sakho sebhayisikili ngalesi sixazululo esingabizi kakhulu.
umnikazi wefoni
Leli elinye ithuluzi eliwusizo, ikakhulukazi uma ucele inketho yebhayisikili elijikelezayo ethengekayo engenaso isikrini. Uma ufuna ukubuka amakilasi okugibela amabhayisikili asendlini ku-inthanethi, lokhu kusekelwa kwebhayisikili kungaxhunywa kuzibambo futhi kwenze kube lula kakhulu. Yenziwe nge-silicone, ngakho-ke iyagobeka futhi iyanamathela, futhi inamadigri angu-360 wokuzungezisa atholakalayo ukuze ukwazi ukulungisa ifoni nganoma iyiphi indlela.