Amabhayisikili kagesi anjalo.Ngishilo engikushilo.Uma ungakajoyini iqembu lokusiza ngama-pedal, kufanelekile ukulihlola.Ngokuphambene nengxoxo enkulu yeqembu le-Facebook, amabhayisikili ezintaba kagesi asanikeza ukuqina komzimba okuningi futhi ajabulisa kakhulu.Umehluko kuphela ukuthi ungagibela amamayela amaningi ngokumomotheka okuningi ngesikhathi esifanayo nebhayisikili elingenamshayeli, ngengozi encane yokuqhuma kwenhliziyo yakho.Funda: Umzamo owenzayo uncike kuwe kanye nokukhipha amandla okukhethayo.Uma usebenzisa ukukhipha okulinganiselwe kulo lonke uhambo, ukushaya kwenhliziyo yakho cishe kuzohlala njalo, uzoba nokuphumula okuncane komoya-mpilo, futhi usakha imisipha yakho.Uma ukukhishwa kwamandla akho kusezingeni eliphansi kakhulu, imisipha yakho kuzodingeka isebenze kanzima futhi ukushaya kwenhliziyo yakho kuzokwanda.
Uma unquma ukungena esimisweni sezimoto, kunezinto ezimbalwa okufanele uzicabangele mayelana nokuphatha kanye nokuzivumelanisa nezimo. Okokuqala nokubaluleke kakhulu, ngaphambi kokugibela ibhayisikili le-e, kufanele ube nolwazi ngamakhono okuphatha ibhayisikili. Amakhono amaningi angaguqulwa, kodwa njengoba isisindo se-eMTB sanda, isikhathi samakhono kanye namakhono ngokwawo kudinga uhlobo oluhlukile lwamandla kanye nobungcweti ukuze uhambo lube mnandi kakhulu. Ukuqeqesha imisipha yakho yonke kuyisinyathelo sokuqala esihle. Kulabo kini abanesifiso sokwazi nge-eMTB noma asebethathe isinyathelo, nanka amanye amathiphu okulungiselela umzimba nengqondo yakho isisindo esengeziwe, isivinini kanye namandla ebhayisikili lasezintabeni elisiza ngogesi.
Ukugibela ibhayisikili i-e-MTB ngokuvamile kulula kunokugibela ibhayisikili elingenamshayeli ngenxa yosizo lwenjini. Isisindo akuyona into okufanele icatshangelwe uma ukhuphuka intaba. Ukugibela okubushelelezi nokuqhubekayo kungaxazululwa cishe kuzo zonke izindlela ezikubhayisikili i-e. Isibonelo, umgwaqo womlilo ovame ukuba yisicefe futhi onzima "wobubi obudingekayo" ungasheshiswa kakhulu ngokushintshela kumodi ethi "Sheshisa" noma "Engenangqondo" (*amagama emodi ayahlukahluka ngohlobo lwebhayisikili). Uma kungekho zithiyo ezinkulu, cishe uzohlala uhleli ekugibeleni okuphakeme kakhulu. Ukudonsa kuvela ekugibeleni okuhambayo okuhambayo kanye nomzimba olinganiselayo ebhayisikilini uma kuqhathaniswa nendawo.
Isibonelo, uma umgwaqo uphakeme, kuzodingeka uhambise umzimba wakho endaweni yokuhlala, ugobe; izinqe zakho zincike phambili esihlalweni, isifuba sakho sehlisiwe sibheke ezibambweni, izingalo zakho zisesimweni "sika-W", futhi izindololwane zakho ziseduze nezinhlangothi zakho. Njengoba imithetho eyisisekelo yefiziksi isikisela, yonke intshukumo inokusabela, futhi ebhayisikilini elisiza ngogesi, lokho kusabela kuvame ukukwenza uzizwe sengathi uphonswa emuva lapho injini ibheke phambili. Eqinisweni, kwezinye izimo, ungase uzithole "uphikelela". Uma usemodini yokusiza ephezulu, ukulungiswa okuncane kwesimo somzimba kuzokwenza umzamo. Ukusetha ibhayisikili kwimodi yokusiza ephezulu kuyindlela, kodwa akudingeki. Uma umgomo wakho ukwandisa umsebenzi wakho wenhliziyo, khona-ke ukusetha imodi yamandla kwimodi yokusiza encane noma ephakathi kuzokuvumela ukuthi ulawule umzamo wakho kanye nomvuzo: uzophinde usindise impilo yebhethri.
Akuzona zonke izindawo zokukhuphuka ezidalwe ngokulinganayo. Izingxenye ezikhululekile, ezimagebhugebhu noma izingxenye zobuchwepheshe ezengeziwe zingenza isisindo sibonakale kakhulu futhi zidinga umgibeli ukuthi aqonde izindlela zamandla ezitholakalayo nokuthi ukuphuma kwamandla kuzoholela kanjani ekubambeni noma ukuntuleka kwawo. Cabanga ngalesi simo: ukhuphuka ithrekhi eyodwa noma ezimbili ezinamadwala aphakathi nendawo kwimodi ye-Eco noma ye-Trail (elula kakhulu kuya kweyokusiza okuphakathi nendawo) futhi kuze kube manje inhle kakhulu. Khona-ke, uzobona inqwaba enkulu yamatshe aqinile anothuli ngaphambili. Kukhona "umugqa" obonakalayo ezicini, kodwa akulula.
Umqondo wakho wokuqala kungaba ukwandisa amandla aphezulu, ngoba isivinini esiningi silingana namandla amaningi, futhi ungaphusha phezulu, akunjalo? Akulungile. Ungena ku-function kwimodi yokusiza ngokugcwele bese ume kuma-pedals, kuzokwenzekani ngokulandelayo? Ungaphumelela, kodwa ungase ube phambili kakhulu noma emuva kakhulu bese umi noma uwe. Akukhona ukuthi awukwazi ukulungisa lezi zinhlobo zezithiyo kwimodi yokusiza kakhulu, kungase kungabi yimpumelelo noma esebenza kahle kakhulu.
Uma kukhulunywa ngezithiyo zobuchwepheshe, isikhundla somzimba kanye nokukhishwa kwamandla kubaluleke kakhulu. Uma ukukhishwa kwamandla kuphezulu futhi umi kuma-pedal, isikhungo sakho samandla adonsela phansi kumele sibe phakathi nendawo ukuze ugcine isisindo sakho kuwo womabili amathayi. Imilenze yakho isivele inamandla ekukhuphukeni okumi, ngakho-ke udala amandla aphindwe kabili omzimba wakho kanye nebhayisikili lakho. Iningi lama-motor lisebenzisa ingcindezi encane kakhulu yama-pedal kuyo yonke imisebenzi yokusetha imodi. Uma umzimba wakho ungalingani kahle, lokhu kungabangela amandla amaningi kakhulu okukhetha ukugcina ukudonsa emgqeni ohlosiwe. Ukuze unqobe izithiyo zobuchwepheshe, kungaba yinzuzo ukwehlisa ukukhishwa kwamandla futhi uthembele emilenzeni yakho kanye namakhono okuphatha ibhayisikili ukusiza ekukhuphukeni. Ungase uthole ukuthi ngisho nakuleyo ndawo yokuma awunciki phambili kakhulu kunebhayisikili elivamile. Khumbula, injini ikhona ukukusiza, hhayi ukukucindezela.
Uma ugibela ibhayisikili le-e-bike ukhuphuka intaba, uzothola ukuthi ngokushesha nje lapho ucindezela ama-pedal, ibhayisikili liyagxumagxuma phambili. Uma ungazibambi kahle izibambo futhi ugobe kancane phambili, cishe uzobuyela emuva njengoba ibhayisikili lihamba phambili. Ipulangwe liwukuzivocavoca umzimba wonke, kodwa liwusizo kakhulu ekwakheni ukuzinza kwe-erector spinae, abs, kanye ne-obliques, kanye nomhlane ongaphezulu, ama-lats, kanye nama-glutes. Ingaphakathi liyingxenye ebalulekile yokulungisa ukuma komzimba webhayisikili, futhi amandla omhlane alungele ukudonsa.
Ukuze udonse ipulangwe, kufanele uqale uthole i-kettlebell, isisindo, isikhwama sesihlabathi, noma into engadonswa phansi. Qala ubheke phansi nge-High Plank Pose: izandla nezingalo ziqonde ngqo ngaphansi kwamahlombe, umzimba uqonde, izinqe zilingana, ingaphakathi liqinile (ukudonsa inkaba ibheke emgogodleni), imilenze nezinqe zibambekile (zigobile). Lesi yisikhundla sakho sokuqala. Beka isisindo sakho ohlangothini lwesobunxele lomzimba wakho ngokuvumelana nesifuba sakho. Ubambe ipulangwe elifanele, finyelela isandla sakho sokunene ngaphansi komzimba wakho, ubambe isisindo, bese usihudula ngaphandle komzimba wakho ngakwesokudla. Phinda ukunyakaza okufanayo ngengalo yakho yesobunxele, uhudule kusuka kwesokudla uye kwesobunxele. Qedela ukudonsa okungu-16 ngamasethi angu-3-4.
I-dive bomber nayo iyindlela yokuzilolonga umzimba wonke eqondisa ngqo ingaphakathi, isifuba, namahlombe. Ukuze wenze i-dive bomber, qala ngeplangwe bese ucindezela emuva endaweni yenja eguquliwe. Njengoba umzimba wakho ubheke phansi, hambisa isisu sakho siye emathangeni akho, uphakamise izinqe zakho, uqondise imilenze yakho nezingalo zakho, bese ucindezela amakhwapha akho uye phansi. Kufanele ubukeke njengetende lomuntu. Qiniseka ukuthi izinyawo zakho zibanzi kunobubanzi bezinqe futhi izandla zakho zibanzi kancane kunobubanzi bezinqe ukuze usize ngokulinganisela. Lesi yisikhundla sakho sokuqala. Goba kancane izindololwane zakho bese wehlisa ibunzi lakho phansi phakathi kwezandla zakho. Zama ukugcina itende lakho lisendaweni isikhathi eside ngangokunokwenzeka. Qhubeka wehlisa ibunzi lakho phansi, bese "uphonsa" umzimba wakho phezu kwezandla zakho, uqala ngebunzi lakho, impumulo, isilevu, intamo, isifuba, bese ekugcineni isisu sakho. Manje kufanele ube sesimo se-cobra esiguquliwe nomzimba wakho uzulazula ngaphezu komhlaba, izingalo ziqonde ngaphansi kwamahlombe akho, isilevu siphakanyisiwe futhi ubheke ophahleni. Ungaguqula lokhu kunyakaza ngezandla zakho, kodwa kunzima kakhulu. Esikhundleni salokho, buyisela umzimba wakho emuva eplangweni bese ubuyela enjaneni eguquliwe ephansi. Phinda isenzo izikhathi eziyi-10-12 ukuze uthole amasethi angu-3-4 esewonke.
Ukugibela ibhayisikili likagesi kunzima kakhulu kunebhayisikili elivamile ngenxa yesisindo esengeziwe. Amabhayisikili asezintabeni kagesi adinga amandla engeziwe kanye nokuqina ukuze ehle, ikakhulukazi endaweni ebanzi, enamatshe, enezimpande futhi engalindelekile. Ngokungafani nokukhuphuka intaba, awuvamisile ukusebenzisa i-pedal assist uma wehla intaba, ngaphandle kokuthi ugibela ibhayisikili futhi uhamba ngaphansi kwama-20 mph. I-eMTB enosayizi ogcwele ijikeleza ibanga elingama-45-55 lb, futhi njengomgibeli olula ngizizwa sengathi yehla intaba.
Njengasemabhayisikilini avamile, kubalulekile ukugcina izinyawo zakho “zisinda” kuma-pedal uma uhlangabezana nezithiyo emgwaqweni. Isimo somzimba wakho kufanele silingane futhi sizinzile esimweni “sokuhlasela” noma “sokulungela” njengoba uhambisa ibhayisikili phambili/emuva nangaseceleni. Amandla emilenze nengaphakathi kuhle kakhulu ekugcineni isimo esilinganiselayo njengoba ibhayisikili lihamba ngaphansi kwakho. Amandla emhlane namahlombe abalulekile ekulawuleni isisindo sebhayisikili njengoba ligxuma ezithiyo, ikakhulukazi endaweni eshintsha ngokushesha nangesivinini esikhulu.
Ukugxuma i-eMTB nakho kunzima kancane. Ngokuvamile, kunzima ukugxuma ebhayisikilini elisindayo ngaphandle kwe-throttle. Banesikhathi esincane sokuhamba kancane futhi bayashesha ezindebeni. Uma usesendleleni, kungase kungabi njalo ngoba isisindo sebhayisikili sikusunduzela ukuba ugxume. Ezindaweni zokupaka eziphansi noma eziphansi, kubalulekile ukusebenzisa ipompo kakhulu kunasebhayisikilini elivamile ukuze uthole ukugxuma okufanele ekugxumeni. Lokhu kudinga amandla omzimba aphelele, ikakhulukazi amandla esinqeni nasemilenzeni.
I-lunge iwukunyakaza okuhambisana nohlangothi olulodwa; ukuzivocavoca ngomlenze owodwa okuvuselela imisipha yakho eqinisayo ukuze kwakhiwe ibhalansi, ukuhambisana, kanye nokuzinza. Ukuzivocavoca umlenze owodwa ngesikhathi kungabangela ukuthi umzimba wakho ungazinzile, okuphoqa umgogodla wakho kanye nomgogodla ukuthi usebenze kanzima ukuze ulondoloze ibhalansi. Uma wehla ebhayisikilini, unomlenze osekelayo. Abanye abantu bangasebenzisa noma yimuphi umlenze njengomlenze osekelayo, yize abaningi benonyawo lwangaphambili olubusayo. Ama-lunge asiza ukulinganisela amandla emilenze yakho, ngakho-ke ungashintshanisa izinyawo zakho zangaphambili. Ama-lunge aqinile aqondisa ama-glutes akho, ama-quads, kanye nama-hamstrings njengoba ubeka iningi lesisindo sakho emilenzeni yakho yangaphambili futhi usebenzisa imilenze yakho yangemuva ukulinganisela, ukuzinza, nokusekela umzimba wakho wonke.
Ukuze wenze i-lunge engashintshi, qala ngokuma bese uthatha isinyathelo esimaphakathi phambili. Yehlisa izinqe zakho uye phansi. Imilenze yakho yangaphambili kufanele ibe se-engeli engu-90° amaqakala akho angaphansi nje kwamadolo akho. Uma kungenjalo, yilungise. Imilenze yakho yangemuva kufanele igobe kancane, izinzwane zigobe, namadolo azulazule ngaphezu kwephansi. Kubalulekile ukugcina isikhundla esiqondile lapha, ikhanda liqondene kahle nezinqe. Lesi yisikhundla sakho sokuqala. Kusukela kulesi sikhundla, cindezela isithende sangaphambili kuze kube yilapho umlenze wangaphambili uqondile noma ugobe kancane. Ngisho noma usesikhundleni esiphezulu, imilenze yakho yangemuva ihlala igobile futhi izinzwane zakho zingagobeka. Phinda lokhu, ucwila kuma-lunges, wenze ama-reps angu-12-15 emlenzeni ngamunye amasethi angu-3-4.
Ama-ribbon pulls asebenzisa ukufinyela kwamahlombe ukuze kusebenze imisipha kuyo yonke ingxenye engenhla yomhlane, okuhlanganisa ama-rhomboid, ama-traps, kanye ne-deltoid yangemuva. Awusizo ekwakheni amandla ehlombe kanye naphakathi nomhlane, kokubili kubalulekile lapho ushaja amabhayisikili kagesi asindayo ehla entabeni. Amandla ehlombe kanye nokuqina kunikeza ukusekelwa kwesimo "sokulungela" noma "sokuhlasela" futhi kuyadingeka ukuze kugcinwe ibhalansi yokuma. Amandla aphakathi nomhlane asiza ukuhambisa ibhayisikili phambili nangemuva ngaphandle kokulahlekelwa yisimo noma ukulawula.
Ukuze wenze i-band pull, kufanele uqale uthole i-band. Noma yiluphi uhlobo lwe-resistance band elula luzosebenza. Gingqa amahlombe akho phansi nangemuva, phakamisa ikhanda lakho, futhi ugcine isifuba sakho sivulekile. Yelula izingalo zakho phambi komzimba wakho bese uhambisana namahlombe akho. Bamba izintambo bese ulungisa ukumelana ukuze kube nokungezwani okuncane phakathi kwezandla zakho. Lesi yisikhundla sakho sokuqala. Qala ngokucabanga ngomhlane wakho bese ucindezela amahlombe akho ndawonye, ​​bese welula izandla zakho nezintambo zakho ezinhlangothini zakho (zisahambisana namahlombe akho) endaweni ethi “T”. Uma ungakwazi ukudonsa izintambo ngengalo eqondile, lungisa isikhundla sokuqala ukuze uqale nge-slack encane. Buyisela emuva ukunyakaza, hambisa izandla zakho emuva ngaphambili, bese uphinda izikhathi eziyi-10-12 amasethi angu-3-4.
Lawa macebiso asheshayo obuchwepheshe kanye nokufaneleka komzimba azokusiza uqonde izici eziningi zokuphatha okufanele uzicabangele lapho ugibela i-eMTB. Ngisho noma ungacabangi ukugibela “ohlangothini olumnyama”, lokhu kuzilolonga kuzokwenza uqine ekugibeleni njalo. Hlela ukwenza ukuqeqeshwa okuxubile kube yingxenye yomkhuba wakho unyaka wonke, bese uvakashela isiteshi se-YouTube se-Singletracks ukuze uthole amanye amathiphu okuqeqesha.
Isihloko esihle kakhulu! Ngiyavumelana neningi lezinto lapha, ngaphandle kokuthi i-DH inzima engxenyeni yebhayisikili. Kusukela engxenyeni engokwenyama, yebo, kudinga amandla engeziwe ukuphatha lezi zilwane, kodwa amabhayisikili anzima (ngokuvamile anamathayi amakhulu e-DH casing) afakwe kakhulu futhi anokuphambuka okuncane. Amabhayisikili e-E awalungile kuma-pedal DH, kodwa emizileni ye-DH ewumqansa/ekhululekile/emibi ngithanda i-levo yami engama-52 lb ngoba ithulisa yonke into futhi ivame ukuba ngcono kune-30 lb yami i-Stumpy kulula ukuyisebenzisa i-super gnar. Ngiqeqesha amabhayisikili e-e kuphela ngamabhayisikili e-e amaningi, kodwa manje ngizofaka ukufunda isihloko sakho.