Ungayishintsha kanjani ibhayisikili lakho elifanelekayo lokuhamba ngebhayisikili
Kungakhathaliseki ukuthi ugibela esitolo sekhoneni noma ezweni lonke, kufanele ukhululeke kwibhayisikili yakho. Uma unezintamo, ukubuyela emuva, noma ubuhlungu bamadolo, izilonda zesigqoko, noma isandla noma unyawo unwabu , ibhayisikili lakho cishe alihambisani kahle nawe. Ukuhamba kahle kwebhayisikili kungakuthuthukisa nokusebenza kahle kwe-pedaling kanye ne-aerodynamics futhi empeleni kukwenze ngokushesha. Nazi izimiso eziyisisekelo zokuhamba ngebhayisikili:
Ukulungisa Isikhwama se-Bike
Isihlalo sakho sebhayisikili kufanele sibe nesilinganiso sokusekela isisindo sakho esiphelele somzimba futhi sikuvumele ukuba uhambisane nesihlalo lapho kudingekile. Ukuthambekela okuningi okuphezulu kungabangela amaphuzu okucindezela. Ukunciphisa kakhulu okungahle kwenzeke kungakwenza uqhubekele phambili ngenkathi ugibela futhi ufake ukucindezela okwengeziwe ezandleni zakho, izandla, namadolo, okungaholela ekulimazeni.
Ukuze ulungise ukuphakama kwesihlalo, gqoka izicathulo zakho zokuhamba ngebhayisikili futhi ugibele ama-shorts bese ubeka izithende zakho ezinyaweni. Njengoba ujikela emuva, amadolo akho kufanele afinyelele ngokugcwele endaweni ephansi. Uma uhlangothi lwakho lwezintambo zezintambo luhlangene nesihlalo luphakeme kakhulu. Manje uma ushukumisela unyawo lwakho endaweni efanele yokuhamba, nebhola lezinyawo zakho phezu kwe-pedal, uzobe ugoqa kancane emadolweni akho.
Ungakwazi futhi ukulungisa isihlalo phambili nangasemuva (isikhundla sangaphambili nese-aft). Njengoba izinyawo zakho zihamba ngezinyawo, ngakho-ke izingalo zokugoba zifana nomhlabathi, isikhundla esifanele sizobeka idolo lakho phambili ngokuqondile kwe-pedal axle.
Ukulahla umgqa wokugwedla kusuka kuthenda ye-patellar kwenza lokhu kulungele kube lula ukubona.
Ukulungiswa kwesandla
Uma izibhebhe ziphakeme kakhulu, ziphansi kakhulu, zisondele kakhulu, noma zikude kakhulu, ungaba nentamo, ihlombe, emuva, nobuhlungu besandla. Ukufinyelela okulungile kukuvumela ukuba usebenzise kahle zonke izikhundla ezibhebheni futhi ugobe kahle izindwangu zakho ngenkathi ugibele.
Kunezinye, izinguquko eziphambili kakhulu ongayenza, njengokushintsha ububanzi besibambo noma ukuphakama.
Ukulungiswa kwebhayisikili yezinkinga ezivamile zobuhlungu
Ngenxa yokuthi umzimba wakho unjengomzimba owodwa (umlenze owodwa noma ingalo ingase ibe yinde noma imfushane kunomunye) i-bike evumelanisa kahle ivame ukubhekana nesilingo nesiphambeko. Ukungalingani kancane kungabangela ubuhlungu. Nazi ezinye izikhalazo ezivamile nezixazululo ezikhona.
I-Knee Pain
Ubuhlungu bomzimba buvame ukuhambisana nesimo sokuhlala esiphakeme kakhulu noma esiphansi noma phambili noma emuva. Ukuphunga okuhamba kahle kwebhayisikili noma ukuhlanza indawo kungabangela ubuhlungu emadolweni.
- Isihlalo esiphezulu sizobangela ubuhlungu ngemuva kwamadolo.
- Isihlalo esiphezulu sizokwenza ukuthi izinyathelo zakho zigwede eceleni, okungabangela ukungakhululeki.
- Isihlalo esiphansi kakhulu noma esikude kakhulu singabangela ubuhlungu phambi kwamadolo.
- Ukuma kwezinyawo ezingalungile ku-pedal (noma ukulungiswa okungalungile kwe-cleat) kungabangela ubuhlungu ngaphakathi noma ngaphandle kwamadolo akho.
I-anatomy yomuntu ngamunye ingabangela ubuhlungu bomadolo. Ama-cyclists anemibono emincane emlenzeni omlenze angaba nobuhlungu emadolweni ngoba ukuphakama kwesihlalo kulungiswa ohlangothini olulodwa. Ukufaka izicathulo noma izintuthwane kungasiza ukulungisa le nkinga.
Enye imbangela yamadolo asemadolweni isebenzisa eliphezulu kakhulu.
Zama ukusebenzisa i gear evumela ukuthi uhambe ngokushesha, kusuka ku-70 kuya kwezingu-100 ngemivimbo ngomzuzu.
I-neck Pain
Ubuhlungu bezinyosi yisinye isikhalazo esivamile sokuhamba ngebhayisikili futhi ngokuvamile kubangelwa ukugibela ibhayisikili elide kakhulu noma elinamathebhuthi aphansi kakhulu. Imisipha ye- hamstring ne- hip i-flexible ingabangela ubuhlungu bentamo ngokuphoqelela umgogodla wakho ukuba ujikeleze noma ugqoke, nentamo yakho ibe yi-hyperextend.
Ukuhamba Kwezinyawo noma Ukuhamba Kwezinyawo
Ubuhlungu besinyawo noma ukuphazamiseka ngokuvamile kubangelwa ukugqoka izicathulo ezithambile. Izicathulo ezikhethekile ezenzelwe ukuhamba ngebhayisikili zinezinsipho ezinzima ezihambisa ingcindezi ngokulinganayo phezu kwe-pedal. Lokhu kukusiza ukuthi uhambe ngokuhamba kahle.
Ubuhlungu bezinyawo bungabangelwa nokusebenzisa igejimi eliphezulu kakhulu, okuholela ekucindezelekeni okungaphezulu lapho unyawo luhlangana khona.
Isandla Sandla noma Ubuningi Bamandla
Ubuhlungu besandla noma ubuchopho bungavinjelwa ngokugqoka amagilavu egibele ngamabhayisikili anikezela ukugibela. Kufanele ugibele ngezindwangu zakho kancane, uziqonde noma uvale. Ama-bent elbows azosebenza njengezimangalo zokuphazamiseka futhi asize ekutholeni ukuqhuma emgwaqweni. Ukushintsha izikhundla zesandla kwi-handlebars kunganciphisa ingcindezi nobuhlungu.
Ama-Saddle Sores
Ukuthola isihlalo sebhayisikili esikufanele kahle kuyadingeka.
Kunezinqwaba zezinkinobho zebhayisikili ezenzelwe zonke izitayela zokugibela nokugibela. Izikhwama ziza ezintweni ezehlukene ezivela kwijel kuya esikhwameni. Kukhona izikhwama eziqondene namakhosikazi ezimfushane futhi ezibanzi ukuze zikwazi ukubhekana ne-pelvis yabesifazane ababanzi. Abanye banokunqunywa kwesikhungo ekunciphiseni ukucindezelwa kwamathambo alula. Kufanele uzame amaningana ukuze uthole okukufanelana kahle.
Izambatho zakho zokuhamba ngebhayisikili nazo zingabangela izilonda ze-saddle. Abagibeli bavame ukugqoka ama-shorts okwenziwe ngaphandle kwemigqa - futhi akukho zingubo zangaphansi - ukuqeda imithombo yokushayela nokucindezela. Ukunciphisa ama-cycling nakho kunamapayipi anezigqoko ezihlinzeka kakhulu induduzo kunezingubo zomgwaqo.