Umshini wokugwedla ubukeka ulula futhi ungethuki kakhulu kuneminye. Noma ubani angakwazi ukungena kulo mshini futhi agwedle njengochwepheshe, akunjalo? Ngiyaxolisa ukunazisa ukuthi, nakuba kungomunye wemidlalo elula ukufunda, ukuyenza nge-Concept2 ergometer akufani nokwenza emanzini. Futhi, uma ungazange ufundiswe ukugwedla ngendlela efanele futhi ubuke kuphela abanye bekwenza, kulula ukwenza zonke izinhlobo zamaphutha angasile. Kufanele ubuke kuphela labo abangena emshinini wokugwedla ejimini; uzobona ukuthi ngikhuluma ngani.
Izisekelo zokugwedla okufanele ucace ngazo
Ngaphambi kokudlulela emaphutheni amahlanu avamile, udinga ukucaca mayelana nemibono ethile.
- Ukushaywa. Lena ingxenye ye-stroke lapho, uma usesikebheni, ubungabeka isigwedlo sakho emanzini. Kuyisiqalo se-stroke, lapho uhlezi khona kahle futhi isibambo siseduze nomshini. Lapho nje usulungele ukwehlisa imilenze yakho kanzima.
- Isiphetho. Njengoba igama liphakamisa, isiphetho ukuphela kwe-stroke. Ukube ubusesikebheni, isigwedlo sakho besizophuma emanzini ngalesi sikhathi. Ekugcineni, umgogodla wakho kufanele ungathathi hlangothi futhi kufanele uncike emuva kancane (ungalali phansi njengoba abantu abaningi benza iphutha). Futhi isibambo kufanele sibe ngasesifubeni sakho, amasentimitha ambalwa ngaphansi kwengono yakho.
- Ukushayela. Lena ingxenye yomzamo we-punch, lapho usuka endaweni yokubambana ukuze uqedele isikhundla, lapho ucindezela imilenze yakho phansi, bese uqondisa umzimba wakho bese udonsela i-shaft esifubeni sakho.
- Ukululama. Okokugcina, lokhu kunwebeka lapho uhamba khona ukusuka ekugcineni kuya ekushayeni. Uqala ngokubuyela emuva ngezingalo zakho, ujikijela umzimba wakho phambili kuze kube yilapho amahlombe akho ephambi kwezinqulu zakho, bese ugoba imilenze yakho bese ubuyisela umzimba wakho endaweni ehlabayo. Njengoba igama liphakamisa, yisikhathi sokululama ngaphambi kokushaya futhi.
Imishini yokuzivocavoca emi-5 enikeza imiphumela engcono kakhulu
Amaphutha angu-5 avame kakhulu emshinini wokugwedla
Uguqa ngamadolo ngaphambi kwesikhathi lapho ululama
Into yokuqala okufanele yenzeke lapho usululama ukuthi izandla nezingalo kufanele zibuyele endaweni ezivela kuyo, bese umzimba wakho uqhubeke nokushwibeka kuze kube yilapho amahlombe akho ebuyela phezu kwezinqulu zakho.
Nokho, kuvamile ukubona abantu beguqa ngamadolo ngaphambi kokuba izingalo noma umzimba ujike uye phambili. Lokhu kubangela ukuthi i-shaft ishaye emadolweni njengoba uqhubeka nokuya phambili, ukuvimbela i-shaft ukuthi ihambe ngokulandelana, okuyinto esiyifunayo.
Ungajahi. Gcina amadolo akho eqondile njengoba uqondisa izingalo zakho ngesivinini esifanayo njengoba uphushela phezulu ubheke esifubeni sakho. Bese ulinda ukuthi umzimba wakho uqhubeke phambili. Bese ugoba amadolo akho ukuze ubuyele kwesinye isiteleka.
Ujahe ukufika ekululameni
Kuyenzeka kubantu abaningi ukuthi bayasheshisa ukululama njengoba besondela ekushayeni, okuphambene ncamashi nalokhu okufunayo. Ukuthola kwakho kufanele kwehle njengoba ubuyela ku-punch. Uma ukulelo phuzu, cabanga ngokukhuthazelela ngokucophelela isifiso sokusheshisa usebenzisa ama-hamstrings akho ukulawula izinga lokushaywa unhlangothi.
wenza eyodwa ekugcineni
Ngicabanga ukuthi leli kungase kube iphutha elivame kakhulu. Abantu bafuna ukubamba umoya futhi baphumule, ngakho bayama imizuzwana embalwa ekugcineni. Lokhu kubangela ukuthi isikebhe (umshini wokugwedla esimweni sakho) sime, okwenza amandla akho ehle kakhulu.
Funda ukuthi izinombolo ezisemshinini wokugwedla zisho ukuthini
Unezinga eliphezulu lokushaywa unhlangothi
Ekugwedleni kufanele ube nekhono. Ukuthi uhamba ngesivinini esiphezulu, njengokushaywa okungu-32 ngomzuzu, akusho ukuthi uhambisa isikebhe ngokushesha. Abagwedli abahamba phambili bayakwazi ukugwedla ngamandla amaningi ngesivinini sokushaya kancane (okungukuthi, ngenkathi besebenza kahle ekunyakazeni).
Umgwedli wezimfundamakhwela kufanele abe nomthetho ojwayelekile wokuthi isikhathi kuphela okufanele ashaye ngaso imivimbo engaphezu kuka-32 ngomzuzu kuwukuthi ezogijima amamitha angu-500. Okutuswa kakhulu ukwenza ukujima okungu-2 km, ngokushaywa okungaba ngu-28 ngomzuzu, noma ukujima okungu-5 km cishe emivimbo engu-26.
Ngokuhamba kwesikhathi, njengoba uba nekhono, uzokwazi ukugwedla ngezinga eliphezulu lokushaywa unhlangothi, kodwa kubalulekile ukufunda indlela yokugwedla kahle ngesilinganiso esiphansi sohlangothi kuqala.
Goba izingalo zakho
Kusukela ekuqaleni, izingalo zakho kufanele zihlale ziqondile uze usule isibambo samadolo akho futhi usuzoshintsha i-engeli yomhlane wakho, uqale ukuhlehla. Uma ubona noma uzwa ukuthi izingalo zakho zigobile ngaphambili noma lapho udlula amadolo akho esibambo, kuwuphawu lokuthi usheshe wagoba.