Yadda ake samun lafiya da wahala da ƙarancin hawan dutse yayin hawa
Gina da kula da kekuna

Yadda ake samun lafiya da wahala da ƙarancin hawan dutse yayin hawa

Yadda za a rage wahala a kan tuddai akan kekunan dutse: wannan ita ce tambayar da yawancin masu hawan dutse ke yi wa kansu. Ko dai saboda suna son ƙara yawan jin daɗinsu yayin tafiya, ko kuma saboda suna buƙatar yin aiki don cimma takamaiman manufa, kamar tsere ko hari.

Za mu ga abin da ke shiga cikin injina lokacin da mai keken dutse ya kusanci tudu, a rarraba nau'ikan hawa daban-daban, sannan mu tantance irin motsa jiki da ake buƙatar yin don ingantawa.

Ka'idar: menene tasirin hawan dutse

Ƙananan ilimin lissafi, ba da yawa ba, na yi alkawari.

Ilimin kimiyyar lissafi na firamare da muke karantawa a makarantar sakandare yana taimaka mana nemo mahimman maki don ingantacciyar hanyar hawan dutse.

Matsakaicin iko-da-nauyi na mahayi shine babban abin da ya fi dacewa da saurin hawan mahayin.

Daga mahangar injina, dakaru da yawa suna hana motsin mai keken keke.

Ƙarfafan ƙaura:

  • Nauyin nauyi: Lokacin hawa, wannan ƙarfin tsaye yana rage jinkirin mai keke. Ƙarfin ne ya fi ƙin ƙin hawan hawan.
  • Ƙarfin jujjuyawa: Wannan juriya ce mai kama da gangare, amma tasirinsa ba shi da ban sha'awa sosai ga sauran bincikenmu.
  • Aerodynamic ja: mai alaƙa da saurin tafiya, wannan ƙarfin zai ragu sosai a hawan yayin da saurin ya ragu.

Lura: Akwai wani ƙarfi, juriya na ƙasa. Yana daidai da ƙasa kuma ana amfani da shi zuwa wuraren tuntuɓar ƙasa, waɗanda sune ƙafafun ATV.

Amma akwai babban ƙarfi ɗaya kaɗai da muke ƙoƙarin shawo kan lokacin hawan: nauyi. Yadda ake samun lafiya da wahala da ƙarancin hawan dutse yayin hawa Karfi = taro x hanzari = mass x nauyi

Bayanan kula. Nauyin keken ku da komai yana cikin jimlar nauyi, don haka yana da wahala a hau kan keken kilogiram 20 fiye da kan keken dutse mai nauyin kilogiram 15.

Yayin da muke hawan wani tudu, abin da ke cikin nauyi yana ƙoƙarin ja da mu zuwa ga tudun. Ba tare da shiga cikin cikakkun bayanai game da ilimin lissafi ba, tsayin gangaren, mafi yawan bangaren gravitational yana jawo mu ƙasa kuma yana da ƙarfin yin amfani da ƙafafu don shawo kan shi.

Akwai ƴan ƙaramar ƙarfi tsakanin tayoyin da ƙasa, waɗanda ake kira juriya, da kuma a cikin ɗigon motar keken, amma waɗannan ƙanana ne idan aka kwatanta da nauyi. Lokacin da gangaren dutsen ya zama sifili, muna kan gefen lebur, kuma babu wani abu na nauyi da ke ƙoƙarin hana mu baya.

A saman fage, galibi kuna gwagwarmaya da juriya na iska wanda motsin ku ya haifar, kuma mafi girman saurin ku, ƙarfin juriya na iska.

Tun da hawan yana faruwa a ɗan ƙaramin gudu, juriyar iska ba ta da komai. Don haka, a kan matakin ƙasa, ikon mahayi shine ke yanke hukunci, ba nauyinsa ba. Mahayin da ya fi ƙarfin zai yi sauri a kan matakin ƙasa, ko da yana da nauyi.

Don ci gaba (yawanci) gaba, je zuwa VéloMath

Don haka, don matsawa sama yadda ya kamata, dole ne ku:

  • m
  • Свет

Daban-daban na hawan hawa

Don hawan tudu, dole ne a bambanta nau'ikan uku:

Dogon bakin teku

Yadda ake samun lafiya da wahala da ƙarancin hawan dutse yayin hawa

Yana buƙatar juriya. Kuna buƙatar daidaita saurin ku, ba kawai tsalle cikin ci gaba mafi sauƙi nan da nan ba, amma ɗauki kari na yau da kullun a daidai taki. Don yin wannan, koyaushe duba aƙalla mita biyu a gabanku don gano cikas da daidaita yanayin. Don ƙarin iko, zauna a kan hancin sirdin kuma ku kasance a cikin scabard don kula da madaidaicin yanayin, tare da hannayenku ɗan lanƙwasa ciki da kafadu ƙasa. Idan ƙafafunku sun yi nauyi sosai, canza zuwa wurin rawa.

Gandun daji

Waɗannan su ne gangara tare da kashi fiye da 20%.

Ka guje wa ɗan rawa ko ta yaya, wannan na iya haifar da asarar kamawa.

Zauna nesa da sirdi mai yiwuwa (hanci na sirdi) kuma ku yi karo a cikin keken ( hancin tuwo) tare da karkatar da gwiwar gwiwar ku. Saka cikin ƙaramin kayan aiki kuma ku bi saurin bugun ku na yau da kullun. Sanya keken naku da kyau a hade kuma ku rage gangar jikin ku yayin da karkacewar ke zama m.

Idan wannan ya zama mai wahala a fasaha, gwada ƙwallon ƙwallon da ɗigon ɗigon ɗagawa, kamar yadda yake tare da dogayen hakarkari.

Kada ku kasance cikin jiki ɗaya tare da keken dutsenku (bar shi kyauta tsakanin ƙafafunku) don kiyaye ƙafafun biyu a kowane lokaci.

Sabunta fasaha

Yadda ake samun lafiya da wahala da ƙarancin hawan dutse yayin hawa

Anan, ban da kashi dari, mahallin yana da rikitarwa ta yanayin duniya. Irin wannan hawan yana tafiya ta mummunan ƙasa tare da duwatsu, cikas, matakai, tushen. Kasan shine ainihin kishiyar santsi. Kalubalen shine kiyaye yanayin da isasshiyar riko don wucewa.

A cikin irin wannan nau'i na hawan, wani lokaci taki yana canzawa, kuma kana buƙatar daidaitawa da filin, sami kayan aiki masu dacewa, saurin gudu da kuma madaidaicin riko, yayin da yake kiyaye ma'auni a kan keken dutse: tafiya ta tafiya ya kamata ya zama santsi, lilo. yana sauƙaƙa don shawo kan cikas, saboda ba za a iya yin magana game da wucewa da ƙarfi ba.

  • tsammanin shine mabuɗin
  • dole ne a yi wucewa ba tare da taka ƙasa ba
  • tuki a wuri mafi tsafta zai iya ceton kuzari kuma yana kula da jan hankali

Don shawo kan cikas:

  • kar a daina yin lalata
  • kunna motar gaba lokacin hayewa, riga komawa baya
  • lokacin da dabaran ya wuce, komawa zuwa matsayin al'ada kuma ku ci gaba da tafiya don motsa motar baya (taimako ta matsawa nauyi zuwa gaba)

Madadin raye-raye da zama wanda ya danganta da gangaren gangaren, barin babur ɗin dutsen ya motsa cikin yardar kaina tsakanin ƙafafunku (kada ku zama jiki ɗaya tare da babur).

Yadda ake ci gaba?

Lokacin hawa, ƙarar za ta kasance ƙasa fiye da kan matakin ƙasa. Yin amfani da share fage mafi girma yayin da yake kiyaye ƙimar ku daidai da yanayin ku na iya ba ku damar hawan sauri. Don yin wannan, kuna buƙatar yin aiki akan abubuwan fashewa. Yawan zuciya da amfani da iskar oxygen ma sun fi mahimmanci, don haka dole ne ku yi amfani da jikin ku zuwa irin wannan damuwa ta hanyar yin aiki da karfi ta hanyar ƙara ƙarfin hali.

Don ci gaba a cikin tuddai, kuna buƙatar yin wasu motsa jiki don gina tsoka da kuma tasiri akan lokaci.

Yadda ake samun lafiya da wahala da ƙarancin hawan dutse yayin hawa

Akwai muhimman abubuwa guda 3 da za a yi aiki da su:

jimiri

Jimiri yayi daidai da ikon jure aikin jiki da tunani da wahala. Masana ilimin lissafin jiki suna magana game da ikon ci gaba da ƙoƙari a wani ƙarfi ƙasa da ko daidai da 65% na VO2 max, ko matsakaicin ƙarar oxygen, muddin zai yiwu. Za mu iya ayyana jimiri a sauƙaƙe ta faɗin cewa ikon yin aiki ne a matsakaici ko madaidaicin taki kuma na tsawon lokaci mai tsayi ba tare da raguwar aiki ba.

Don yin tafiya mai nisa da nisa, wajibi ne a sami isassun tanadi da kuma ikon yin amfani da waɗannan ajiyar yadda ya kamata. Yana da game da aikin motsa jiki. Ana yin horon juriya a ƙimar zuciya tsakanin 60% zuwa 80% na matsakaicin bugun zuciyar ku. Koyaya, a matsayin ƙa'ida ta gabaɗaya ga kowane nau'ikan horo na jimiri na asali, bugun zuciya da wuya ya wuce bugun 150 a cikin minti ɗaya. Aiki ba shine ainihin manufar ba, don haka kuna buƙatar hawa tsayi, ƙara nisa da kuma iya jure maimaita hawan gajere da gajiyarwa.

Dole ne ku kasance "gajiya" isa don inganta ƙarfin ku na motsa jiki. Duk wanda ke kan keke na iya yin tafiya mai nisa a matsakaicin gudu.

Don haka ku hau dogon sa'o'i don ƙara ƙarfin ku!

Yin doguwar tafiya akai-akai zai ba ku damar:

  • inganta amfani da ajiyar mai a matsayin tushen makamashi
  • inganta shagunan glycogen, musamman a cikin tsokoki.
  • horar da tsokoki don gazawar feda.
  • koyi yadda ake sarrafa gajiya ta tsakiya yadda ya kamata (yunƙuri, maida hankali, da sauransu).
  • daidaita zafin jiki daidai

'Yan Nasiha don Ƙara Juriya

  • Zaɓi reamer "ƙananan" sau da yawa kamar yadda zai yiwu: iska ya fi jan manyan gears.
  • Ƙaddamarwa ita ce ma'auni mai mahimmanci: a 80 rpm tare da ƙananan sarƙaƙƙiya, ba za ku iya yin aiki iri ɗaya ba tare da nau'i mai mahimmanci tare da babban sarkar.
  • Guji faɗuwar faɗuwa da yawa, sassa masu rauni sosai da duk matsalolin hawan dutse waɗanda ke buƙatar ƙarfin fashewa, yi aiki akan bugun zuciyar ku gwargwadon shekarun ku: 60% na matsakaicin bugun zuciyar ku.

Bugu da ƙari, hawan keke, tsere, ninkaya, da kekunan motsa jiki, wasanni ne da za su taimake ka ka inganta ƙarfinka.

Yadda ake samun lafiya da wahala da ƙarancin hawan dutse yayin hawa

Ƙarfin fashewa - iko

Don yin aiki kawai akan ikon fashewa, yana da mahimmanci don yin ɗan gajeren ƙoƙari (kasa da 6 seconds) da kuma kula da dogon lokaci tsakanin kowane gudu (> 4 minutes).

Ga wasu ayyukan da aka ba da shawara:

Cadence

Yi motsa jiki tsakanin 1:30 da 2:30 wanda a cikinsa kuke gudanar da aikin motsa jiki a matakin ƙasa ko tudu.

Tafiya 60 rpm na mintuna 5 tare da kayan aiki mai girma don yin aiki da tsokoki, sannan shakatawa akan sauƙin haɓakawa don isa rpm 120 na mintuna 5 (amma babu murɗawa).

Maimaita wannan jerin sau 3 a jere kuma maimaita minti 15 bayan murmurewa.

Kotunan Gudu

1:30 yawon shakatawa tare da:

  • 15 min dumama
  • madadin sau 12:
  • 1 gudu 6 dakika
  • 5 min murmurewa
  • dawo cikin nutsuwa

2:15 yawon shakatawa tare da:

  • 15 min dumama
  • Madadin saiti 2 na sau 6 (saiti ɗaya a cikin awa ɗaya, juriya na hawa sauran lokacin):
  • 1 gudu 6 dakika
  • 4 min dawo]
  • dawo cikin nutsuwa

A lokacin wannan aikin motsa jiki, yana da ban sha'awa sosai don bambanta nau'in tsalle-tsalle, canza kayan aiki (m, cikakke ko babba), nau'in farawa (tsayawa ko farawa) da matsayi (kamar mai rawa ko zama a zaune a ko'ina cikin gudu). ...

Dogon Gudu da Tsarin Gudu

Baya ga yin aiki akan abubuwan fashewa, zaku iya horar da jikin ku don yin aikin anaerobic, wanda zai samar da lactic acid. Don wannan, ya kamata a fi son dogon sprints ko rashin cikakkiyar dawowa tsakanin gajeren sprints.

1:30 yawon shakatawa tare da:

  • 20 min dumama
  • Madadin saiti 3 na sau 5 tare da dawo da mintuna 15 tsakanin su biyun.
  • Gudu 1 yana ɗaukar daƙiƙa 6
  • 1 min murmurewa
  • dawo cikin nutsuwa

1:30 yawon shakatawa tare da:

  • 20 min dumama
  • Madadin sau 6:
  • Gudu 1 yana ɗaukar daƙiƙa 30
  • Farfadowa daga 5 zuwa 10 minutes
  • dawo cikin nutsuwa

Kuma ba tare da hawan dutse ba?

Idan ba ku da damar zuwa keke, har yanzu kuna iya horar da ƙarfin ku tare da motsa jiki a gida.

Le squat tsalle

A cikin lanƙwasa (gwiwoyi a digiri 90), kuna matsawa zuwa sama kamar yadda zai yiwu (hannaye akan kwatangwalo).

Kuna iya maimaita wannan motsi sau da yawa a jere (sau 5 zuwa 10).

Tsalle mai tsalle:

Yi tsalle daga wani tsayi sannan kuma billa kai tsaye daga ƙasa don iyakar matsawa a tsaye.

Wannan motsi ya fi tsokar jiki kuma ba a ba da shawarar yin amfani da shi ba yayin da ake fuskantar manufa.

Kamar yadda yake tare da tsalle-tsalle, zaka iya maimaita tsalle sau da yawa a jere (sau 5 zuwa 10).

Hakanan zaka iya tsugunne, tsalle igiya, ko hawan matakala da sauri.

Weight

Wataƙila ɗayan manyan abubuwan. yakamata ku nemo nauyin lafiyar ku kuma kuyi ƙoƙarin saka waɗannan ƙarin fam ɗin. Dubi wannan labarin

Kuma kar ku manta, da sauƙin ku, da sauri kuke tafiya, zai fi jin daɗi!

ƙarshe

Ta yin waɗannan darussan, za ku fi dacewa a hawan ku kuma za ku ji daɗin hawan dutse a cikin ƙasa mai tuddai. Koyaushe tuna game da jin daɗi kuma saita manufa!

Don shirin motsa jiki, duba gidan yanar gizon VO2 Cycling.

Add a comment