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Uhlelo lokuqeqeshwa ngebhayisikili - izixazululo ezisebenzekayo

Mangaki amahora ngesonto okufanele ngiwajikelezele ukuqeqeshwa?

Ngobaabagibeli bamabhayisikiliuvame ukugibela u-20-30amahora ngesonto. Abagibeliukuqeqeshwaimicimbi ye-ultramarathon ingahle ingene ngaphezulu. Ama-racers okuzijabulisa (isigaba 3, 4, 5 namakhosi) imvamisa afaka cishe ama-10 masonto onkeamahora, noma ngabe abanye bathola ngekhwalithi engu-5 noma engu-7amahorauma imicimbi yabo imifushane.





Ngakho-ke izinzuzo zenzani empeleni? (umculo onamahloni) Yebo, ukuze senze lokho kudingeka sibheke ikhalenda eligcwele lomjaho. Abanye ochwepheshe bagibela wonke ama-Grand Tours izinsuku ezingama-60 kuya kwezingu-90 ngonyaka. Ezinye izinzuzo zingagibela kancane, izinsuku ezingama-40 kuye kwezingama-70, ezibandakanya ikakhulukazi ezakudala zosuku olulodwa noma izinhlanga ezincane zezinsuku ezine kuya kwezingu-10 kuyo yonke inkathi.

Abagibeli abaningi bazoncintisana endaweni ethambile, engenamagquma, kuyilapho isibalo esikhulu sabo sizoncintisana ezintabeni ezinamagquma ezinesihluku. Ukuphendula lo mbuzo, ngabe yini ngempela eyenziwa ngongoti? Akulula kangako. Benza okuhlukahlukene konke.

Kodwa-ke, kunento eyodwa efana ngayo: ubude besikhathi. Imicimbi eminingi yobungcweti yokuhamba ngamabhayisikili ihlala amahora amane kuya kwayisithupha noma amakhilomitha ayi-180 kuye kwangama-260. Ngakho-ke uchwepheshe kufanele aqeqeshele ukukhuthazela okuhle ezindaweni ezahlukahlukene.



Abanye abashayeli bakulungele ukugijima futhi badinga ukunezela kukho xaxa ekuqeqesheni kwabo kanti abanye balungile ku-cl. izoba imbind ngakho-ke idinga ukugxila kakhulu kuyo. Ezinye izindima zabashayeli kuzoba ukusebenzela iqembu futhi ngeke bavame ukujaha ukunqoba bona ngokwabo.

Ngakho-ke, ukuqeqeshwa kwakho kufanele kuhlangabezane nezidingo nezidingo ezibandakanya lokhu. (i-jazz ethambile) Izinzuzo kumele ziqeqeshwe malini? Yebo, lokho kuya ngokuthi bakusiphi isikhathi ngenkathi. Ngenkathi izinhlanga zingabalwa njengokuqeqeshwa, zinomthelela ekuqeqesheni emzimbeni, ngakho-ke kungaba ngezikhathi eziphakeme uProfessional angahle angadingi ukufaka ukuqeqeshwa okwengeziwe ngokugxila ekutholeni nhlobo.

Okubi ngalokhu, kunjalo, ukuthi kwesinye isikhathi kufanele utshale amahora ebhayisikili Bheka amasonto abuyela emuva emuva wamahora angama-30 kuye kwangama-40 ekuqeqesheni ibhayisikili phakathi nesikhathi sonke sokwakha. Kuphakathi kwezindawo zokujaha noma ngesikhathi sasebusika. Uyayikhumbula iNyanga Yezilwane kaChris Reams eStrava? Wasebenza kuphi cishe amahora angama-140 namakhilomitha angama-4,400? Le yinyanga yesilo, ngokwanoma ngubani, igcizelela umthwalo omkhulu womshayeli okhokhelwayo ukuze asinde isikhathi sokujaha ezingeni eliphezulu ngokuphelele. (i-jazz ethambile) Ngakho-ke kungani ubuhle kufanele buqeqeshwe nhlobo? Impela ungakwazi ukuhlala phansi uphumule? banamakhono amahle kakhulu.



Mhlawumbe ngisho nje ukuthi ngisebenza kanzima futhi ngizinikele. Angilingabazi ithalente, kepha ayikho indlela yokufinyelela ezingeni eliphezulu ngaphandle kokwenza umsebenzi onzima ngesikhathi esithile. Izinsuku ezilandelanayo zokuqeqeshwa zisiza ukuthuthukisa ukuvumelana kokusebenza.

Bathuthukisa izikhathi zokuLulama nokumelana nokukhathala. Izikhawu phakathi kwalokhu kuzivocavoca kuzosiza ekwakheni amandla nokuqina kwe-aerobic okudingekayo ukugcina ibhayisikili lihamba ngamandla amakhulu, futhi izikhathi eziphindaphindwayo zizosiza ekuhlinzekeni ukumelana nokukhathala kwemisipha ebhayisikili ukuthuthukisa abaqeqeshiwe? Yebo, kukhona lapho ubuhle balo mdlalo. Ebangeni elifanele nangezikhathi ezithile zonyaka, uchwepheshe angaqeqesha cishe noma kuphi.

Isibonelo ezintabeni. Kuzoba nezikhathi zonyaka lapho uchwepheshe edinga ukuya endaweni ethile ukuyoziqeqesha. Mhlawumbe kuzoba inkampu ephakeme noma i-recon yama-Classics aseBelgium.



Mhlawumbe udinga imigwaqo ebabazekayo yokuqeqeshwa nge-sprint noma uma ungumuntu okhuphukayo kufanele uye ezintabeni ukuze ukhuphuke ngokungathi sína ekukhuphukeni, izikhathi eziphikisana namandla adonsela phansi, kodwa kukho konke ochwepheshe angakwazi ukuguquguquka uma kukhulunywa ngokukhetha ukuthi ukuzivocavoca umzimba; kodwa-ke, uzothola ukuthi uchwepheshe cishe kungenzeka njalo lapho eya esimweni sezulu esifudumele, nesomile, ngoba ngubani ngempela ofuna ukuba manzi nokubanda lapho kungadingeki ngempela. (i-jazz ethambile) Yinye into eqinisekile, labo ngoti abaqinisekile bagibela kakhulu, kepha ngabe kukhona okunye abakwenzayo? Kuya ngesimo. Abanye abashayeli bazoqalekisa ngokwenza amandla athe xaxa nezikhathi zokulungisa ejimini noma esikoleni sezemidlalo.

Lokhu kubonakala sengathi kuyathandwa lapho kubuya ekulimaleni noma kuzanywa ukuvimbela ukulimala nokwakha imisipha. Abanye bangakhetha ukuqina ngokwengeziwe ngokubheka ukubhukuda, ukugijima, noma ukushushuluza ezweni eliwela izwe. Kuyaqabukela ukuthola uchwepheshe ongenaso okungenani esinye isitolo sokulungiselela ukuqina komzimba, kepha cishe kufakwe ohlelweni olwakhiwe kahle, oluhlelekile. (i-jazz ethambile) (uyabubula ngenxa yobuhlungu) Izinzuzo ngokusobala ziqeqesha amahora amade, anzima, kepha ngabe lokho kusho ukuthi kufanele? Angicabangi njengochwepheshe; esikhundleni salokho, thatha izimiso esizithinte lapha namuhla uzisebenzise ekuhambeni kwakho ngebhayisikili.

uyini umpompi wamandla

Lokhu kukunikeza uhlelo lokuqeqeshwa olucatshangelwe kahle, oluhlelekile nezinzuzo kulo. Le ndatshana ikunikeze ukuqonda okungcono kokuthi kungani ubuhle buqeqesha ngendlela abenza ngayo. Ukuze uthole amaphutha wezemidlalo ayisithupha okufanele uwagweme, chofoza lapha kodwa usinike izithupha kuqala.

Luyini uhlelo oluhle lokuhamba ngebhayisikili?

Sula ama-horizons kufayela lakho le-ukuhamba ngebhayisikiliukuqeqeshwaukuhlela

Ungaqala ngezinsuku ezintathuumjikelezolapho usuku lokuqala kuyiseshini enzima kunazo zonke, ngosuku olulandelayo iseshini yamandla aphakathi nendawo bese kuba usuku olunamandla aphansi kuphela. Bese kuthi usuku lokuphumula, lulandelwe izinsuku ezimbiliumjikelezongesilinganiso okulandelwa okuphansi, bese kuba olunye usuku lokuphumula.

Unyaka omusha, omusha kimi. Kepha lokho kusabandakanya ukuhamba ngebhayisikili, akunjalo? Yebo, lokho akusho, kepha akusho ukuthi kufanele uqhubeke nokuzivocavoca okufanayo okwenze ngonyaka odlule. Okulandelayo yizikhathi ezine esingazenza sonke ngaphandle kwamagajethi noma izinto zikagesi.

Ukuzijabulisa, inkululeko, ubuhlungu obuncane, nokusebenza ekugcineni okungcono. Yini engaba ngcono kunalokho? - UDan, kufanele ngikulungise, kufanele uzinike isikhathi sakho. Yize empeleni ungahamba nge-analog, futhi lokho ngobuchwepheshe akuyona i-elekthronikhi. - Tha'ts ebengikusho. (umculo ohlekisayo) - Lesi yisidala sakudala.

Kubuhlungu, kepha kuthela kakhulu ngokwezinzuzo zokusebenza. Ngakho thola umqansa ongaba yimizuzu emihlanu ubude bese uwuphinda izikhathi eziyisithupha. Kepha ukwenza izinongo kancane, esikhundleni sokuvele ugibele kanzima, zama isitayela noma inqubo ehlukile ngakunye kwalaba baphindayo abayisithupha.

Nakhu esikwenzile phambilini. - Phendula eyodwa. Esikhathini sehhashi, i-cadence ephakeme kakhulu, ungaze usuke esihlalweni lapho ukhuphuka.

Umzamo obonakalayo: eziyisishiyagalombili kwezingu-10. Ukuphindwa kabili. Cisha isihlalo kodwa zama ukuyibamba yonke indawo ngaphandle kokuhlala phansi.

Umzamo obonakalayo: eziyisishiyagalombili kwezingu-10. Phinda ezintathu. Qala lokhu esihlalweni ngamandla aphakathi nendawo.

Imizamo emihlanu kuphela kweyishumi. Bese ukhulisa kancane kancane umzamo njengoba wehla igquma uze uphume esihlalweni esiphezulu. Phinda kane.

Qala ngokugijima kusuka esihlalweni sezinguquko ezingama-40, bese uhlala phansi bese uzama ukubamba. Lokhu kuzozwakala kubukhali ngempela futhi uzophela, kepha akunandaba. Mane ucindezele kanzima ngangokunokwenzeka uze ufike phezulu.

Phendula isihlanu. Okunye ukukhuphuka nge-cadence ephezulu, kepha lokhu kukuvumela ukuthi uhlale ngaphakathi noma ngaphandle kwesihlalo. Umzamo obonakalayo: abayisishiyagalolunye kwabayishumi.

Ukuphindwa kwesithupha. Ngaphakathi nangaphandle. Ngakho-ke qala ngesihlalo sehhashi, bese uphuma uphinde ushintshe njalo ukujika kwezinyawo ezingama-50.

Lokho kufaka ukubala, kepha ngethemba lokuthi lokho kuzokuphazamisa ebuhlungwini njengoba leso sinyathelo sokugcina se-10 kwezingu-10 kufanele sibonakale sizikhandla phansi, ushayela ekhaya, uphumule, wenze umsebenzi omuhle. (umculo wenkanuko) - ISeshini yesibili ifaka nomsebenzi othile we-cadence. Okudingayo umzila wasekhaya oyindilinga cishe ongamamayela ayishumi futhi umakwe cishe maphakathi.

Ngakho-ke kuyinto oyaziyo. Fudumala bese uphinda kabili. Yilapho kusebenza khona umsebenzi othile we-cadence.

angakanani amabhayisikili asemadolobheni

Qala ishift ngegiya elihle ku-cadence ephakeme kakhulu, futhi lapho ubona umaka we-halftime, lokho kimi, shintsha ube yigiya eliphakeme bese uhamba nge-cadence ephansi. Lapho-ke usubuyile ekuqaleni, phinda lokhu ngomjikelezo wakho wesibili. Njengoba uthola ukulingana, mhlawumbe uma unesikhathi esithe xaxa, engeza umzuliswano wesithathu.

Uma uphinda le seshini, ukuzikhandla kwakho kufanele kube cishe kwabangu-8 kwabangu-10, into enzima impela, kepha eqiniswa iseshini yonke, hhayi ngejubane eliphelele. Futhi zama ukuhlala esihlalweni ngangokunokwenzeka, ukuphuma esihlalweni ngezikhathi ezithile ukwelula imilenze akuyona inkinga, kepha lokhu kufanele kube yisikhathi sokuhlala uma kungenzeka. Ngokuya ngokuqina komzimba wakho, le seshini ihlala cishe imizuzu engama-90 kuya emahoreni amabili.

Kujabulele. (umculo ohlekisayo) - Isikhathi esihle, esiqinile se-sprint singakwenza uzizwe ushesha futhi uqine ngaphandle komuzwa ojwayelekile wokukhathala ongakuthola ngokugibela okude nangezikhawu ezinde lapho kungenzeka kwesinye isikhathi. Manje okumele ukwenze nje ukuqala ngokufudumeza okuhle kakhulu futhi okumele ukwenze ama-sprints angama-30 ngehora kodwa iqiniso ukuthi umzuzu owodwa kuphela njalo emaminithini amabili futhi kuncane kakhulu kunokuthile okufana nomjaho wokunquma, futhi umqondo ukwenza lokhu kube mnandi ngangokunokwenzeka ukuze ungadinwa.

Ngakho-ke shintsha wonke ama-sprints, zama ngokuhlukile.Isibonelo, ungenza ama-sprints amile, amanye amajubane aphezulu, amanye ama-cadence sprints, amanye ama-cadence high sprints, amanye ama-sprints ama-5 amfushane, noma okunye ukuzikhandla okuthe xaxa, noma amanye ekugcineni kwe ukwehla. Noma yini oyenzayo, umahluko ongawuthola, uba ngcono.

Pholisa umoya usuqedile. (umculo ohlekisayo) - Lesi sokugcina simayelana nokukhula okuqhubekayo, manje ungakwenza lokhu ngaphezu kwemizuzu engu-90 ngemoto, kodwa ungakhuphula lokho kube ngamahora ambalwa uma ufuna. Umqondo wukuthi njengoba ukuhamba kuqhubeka, kancane kancane sakha ijubane njengoba uzizwa, sifudumele kulo, ngakho-ke imizuzu eyishumi yokuqala, hamba kahle, gcina ukukhanya kwamagiya akho kanye ne-cadence yakho iphakeme.

Ngemuva kwalokho sifuna ukushayela imizuzu eyi-15 elandelayo ngomzamo wabahlanu kwabangu-10. Bese siya kwabayisithupha kwabangu-10. Bese kuthi abayisikhombisa, bese kuba abayisishiyagalombili, bese kuba abayisishiyagalolunye kanti emizuzwini emihlanu edlule sifuna ukusebenza ngokugcwele 10 kwayi-10.

Ngiyethemba, uma usheshisa ijubane ngendlela efanele, kufanele ube namandla kulo mzamo wokugcina. Futhi lokho kuzokukwenza uzizwe umuhle ngempela futhi ukhuthazekile lapho ufika ekhaya. Ngokuqondene nomphumela wokuziqeqesha, kuzothuthukisa ukukhuthazela kwethu, kuzokhulisa umkhawulo wethu, kepha ngaphandle kokusishiya nalaba bagibeli bezwe abanesithukuthezi ngempela. (Amabhulukwe) - Ungasazisa ukuthi uqhubeka kanjani nalezi zikhathi ezithile ngokushiya imibono yakho kusigaba esingezansi, kodwa futhi singathanda nokuzwa ngama-pods nezikhathi ozisebenzisile esikhathini esedlule, ukukusiza uzilungiselele - Ukuzilolonga kuyinto eyodwa, ukushesha, kwesinye isikhathi kungadinga ukuthi wehlise isisindo esincane.

Ngakho-ke uma udinga amathiphu ngalolu daba, mane uchofoze lapho ukuthola i-athikili engezansi. Noma ukubona uhlu lwethu lokudlala lokuzivocavoca nazo zonke izindatshana zethu zokuzivocavoca endaweni eyodwa elula, mane uchofoze lapho. - Ukubhalisela i-Global Cycling Network, chofoza embulungeni yonke.

Amayunithi amaningi okuqeqesha uzonikezwa wona ngokuzayo.

yimaphi amabhayisikili asetshenziswa ngamaphoyisa

Ngabe abagibeli bamabhayisikili bakwakha kanjani ukuqina kwabaqalayo?

KuYakhaukukhuthazela:

Yenza ukufudumeza okulula kwemizuzu engu-15. Spin ngejubane elilula lemizuzu engu-5-10 ukuze ungene kalula ekuvivinyeni umzimba, bese unyukela egiyeni elikhudlwana ngenkathi uhamba ngezinyawo cishe ku-70-75 rpm. Lwela izikhawu ezi-2-3 imizuzu eyi-15, ngekhefu lokutakula lemizuzu engu-7 phakathi kokuphindayo. Phola phansi ngemizuzu engu-15 yokuhambisa kalula.
Aug 27 2015

Kulesi sihloko sikhombisa intsha izindlela ezinhle zokuthuthukisa amandla abo ngebhayisikili. Sonke sifuna ukuqina, kepha lokho kusho ukuthini kahle? Incazelo yezobuchwepheshe yamandla yikhono lakho lokusebenza ngokumelene nokumelana, amandla angamandla amakhulu esimelene nawo angasebenzisa umthwalo kithi ohlinzekwa yizinyawo, singazivocavoca ukuthuthukisa amandla ethu ngokwandisa ukumelana esiyikho ukusebenza ngokumelene nokuthi kusisiza kanjani kahle ngebhayisikili mayelana nokuthi wandise ikhono lakho lokubhekana nezimo lapho udinga khona amandla athe xaxa, njengobugebengu obufushane obubukhali noma ama-sprints, noma ngisho nokusheshisa kwawo okuyisisekelo okuphuma emakhoneni, ngalokho emcabangweni kumele sigxile kakhulu ekubekeni amandla athe xaxa ekunqobeni ukweba kunalokho obekuvame ukudingeka isikhathi sohambo, kepha ngezikhathi ezimfushane ngale ndlela esikhaleni, njengoba kulungile, kuzolimaza, kepha ngenhlanhla! thina indawo elapha endodeni yinhle ngalezo zikhathi ngokuhlanganiswa kwemikhawulo emifushane s kanye nemigwaqo ehamba ngamakhilomitha amaningi namamayela namamayela kunezinhlobo ezimbalwa zamandla esingawaqeqesha emabhayisikili kodwa okwamanje kufanele nathi sisendleleni ngithanda kakhulu ama-heckler amafushane, abukhali, ahlabayo, aqhumayo azwakala kabi uChris, kungani ungasibonisi ukuthi sikwenze kanjani? Ukuzikhandla kuzosiza ngokukhethekile ukugxila emandleni amakhulu ongawakha ngokuqhuma okuncane. Umsubathi omuhle njengoChris usungakwazi ukukhiqiza amandla amaningi kunemoto yakho ejwayelekile yomndeni.

Akukona nje ngokwakha izicubu zemisipha engaphezulu, kepha kunalokho usebenzisa indlela osebenzisa ngayo ukuqeqeshwa kwakho okukhona kwe-neuromuscular. Udinga imizuzu eyi-10 kuya kwengu-15 yokuzifudumeza kanye nomgwaqo omkhulu oyisicaba noma ungekho amagiya okuhambisa imithwalo, kodwa akunakwenzeka wehle umqansa futhi udinga okungenani imizuzwana engama-30 yomgwaqo wamahhala phambi kwakho manje sekuyisikhathi sokuqala imizamo yakho uhleli noma ukuma kubalulekile ukuthi uqale kancane futhi akunakho konke ukuqala ngokushesha nje kunokuhamba ngezinyawo nemishini ebanzi, manje eyi-10 ngempela kwayi-10 esikalini sokuzikhandla okubonakalayo, ngakho-ke kufanele ungene kukho, ukuzikhandla kokuphrinta akufanele neze kube lula ukuzwa futhi ngemuva kwemizuzwana engama-20 kuye kwangama-30 uzothola ukuthi izimfanelo ziyehla ngaleso sikhathi, kufanele ume, yebo futhi udinga isikhathi sokululama esihle impela semizuzu eyi-10 ukuthola ukululama okuphelele kepha uma uphakathi kwemizuzu emi-4 nengu-6 ngesikhathi Esiphuthumayo, engu-6 yale mizamo ingakusebenzela kahle, ngemuva kwakho konke, ikhwalithi, hhayi ubuningi, yilokho esikulwela ngokwanele manje ukuze uqiniseke ukuthi unokuphumula okuhle futhi uzoba iseshini ewusizo kakhulu ngaphansi kwe- ibhande. Enye inzuzo, yiqiniso, ukuthi ungakufaka lokhu njengengxenye yedrayivu ende, uma unesikhathi futhi ungayenza le mizamo ngenkathi uhleli noma umile, qhubeka nemizamo emide futhi ngihlala ngidabukile phakathi kwezikhathi, okumele ngiyisebenzisele lokhu, kepha namhlanje sizokwenza imizuzu emibili, ungenza emithathu, uma kunjalo ufuna ukubuyela ekukhuphukeni ngangokunokwenzeka ngamaphesenti ayi-10 ukuthambekela kungaba kuhle, kepha nge-headwind noma ngisho nangokuchofoza endaweni ngamabhuleki futhi le mizamo ilungele ukukhiqiza ukukhuphuka okufushane okubukhali okuhlukile kwezinye izinhlanga ezifana ne-Asheville yepput emigqeni ye-pan line ibhotela ngaphandle kwesiqalo esinonya nge-cadence yokuphindaphinda okungu-50 ngomzuzu, lokho kungabe udinga igiya elikhulu kulowo okungenzeka ukuthi usheshise kakhulu emilenzeni ukuze uphumelele akufani nokwenza izikwele ezisindayo impela, lowo muzwa udinga ukuqiniswa imizuzu emibili, noma ngesilinganiso sokuzikhandla okubonakalayo kube phakathi kuka-9 nohhafu no-Ten, ngoba phela, manje sesiyazi ukuthi noma yini engaphansi kwemizuzu emithathu yokuzikhandla injengalesi esiphezulu kakhulu kuleli phuzu ngokungangabazeki uzozizwa sengathi ukusha kwemisipha okujulile kuyenzeka futhi ubheke phambili ekululameni kwakho uhlobo lokululama ufuna lolo hlobo lokuzikhandla futhi futhi awunakukubeka kudrayivu emfushane uma ufuna yebo nenombolo yegolide yemizamo yokwenza ingaphansi kwesithupha kunemizamo yangaphambilini esixoxe ngayo, kepha ngenxa yalokho , ungakwenza lokhu isikhathi eside, uqhubekele emizamweni emide futhi lokhu kuncane kakhulu engikukhethayo, uma ngithembekile, kepha hheyi, zilusizo ezinyosini.

Sizobhekisa ukukhuthazela kwamandla akho, ngakho-ke cabanga isikhathi eside noma uthathe imigwaqo emide, yebo angiluthandi nalolo hlobo lomzamo, kepha ngibathanda kakhulu kunemizamo yesikhashana engiyinikezayo 'Ngithanda isikhathi esiningi nomzamo osendaweni yokwenyuka noma lapho usefulethini elinomoya oyinhloko, ngena esimeni esihle sokujaha, gqoka izicathulo zakho bese uhambile, imizuzu eyi-10 ayikuthokozisi ukuchitha isikhathi eside ngokhiye ophansi kangako, kodwa unamathele kuwo ngoba unezela ekusebenzeni kahle kwepali kanye nokuqashwa kwemisipha nakho okusiza ekwakheni ukukhuthazela kwakho kwemisipha njengokunye ukuzikhandla, isikhathi sokululama ngemuva kwalokho sibalulekile futhi ungakwenza lokhu kube kuhle Imizuzu eyi-1 kuya kwemi-3 cishe ku-100 kuye ku-110 ngomzuzu kulandelwa eminye imizuzu embalwa ekamu elingokwemvelo kakhulu kuwe, ukuze iqolo lakho eliqondile lisebenze imisipha yakho ngokufanele ebhasikidini lebhayisikili ngokushesha uma usaqala ofuna ukuluhlosela imizuzu emibili eyishumi yalokhu kusebenza uma kusengaphambili d umgibeli uyakwenza kube kathathu u-15 noma ngisho no-4 times 15 alandelwe ngu-15 4 times 15 negama lakho cishe ayisikhombisa nohhafu kuya kwesishiyagalombili esikalini se-Exertion esibonwayo noma uma usebenzisa ipharamitha esiphela kahle ikhulu leminyaka ngemuva kwalokhu izikhathi ngingahlala ngincoma usuku olulula njengoba lokhu kuzovumela imisipha yakho ukuthi ilulame kakhulu futhi kulapho silulama, kepha kuhle ukuthi umsebenzi omuhle wenziwa cishe imizuzu engama-30 kuye kwangama-60 ngemizuzu engu-30 kuya kwengu-60 elula yebo manje awenzi khohlwa ukunikeza lesi sihloko isithupha uma usithande sabelane ngaso nabangani bakho abadinga amandla athe xaxa futhi uma ufuna ukubona isibhamu esincane sokuqeqesha ama-athikili ku-Amman chofoza lapha

Ngabe imizuzu engama-30 yokuhamba ngebhayisikili ngosuku yanele?

Ukuhamba ngebhayisikilikwandisa ukukhuthazela kwakho ngaphakathi nangaphandle kwe-ibhayisikili

Ukuzivocavoca kuibhayisikiliokungenaniImizuzu engama-30ukuusukukuzokwakha ukukhuthazela kwakho kwenhliziyo nemisipha. Ngokubeka umzamo ongaguquguquki, uzobona ukuthuthuka kumandla akho e-aerobic, okukuvumelaibhayisikiliisikhathi eside noma ukugibela okukhulu.

Ukugibela amahhashi kungathatha zonke izinhlobo zobukhulu nosayizi, kepha uma ucindezelwe isikhathi impela, ungahamba kahle ngemizuzu engama-30. Sicabange ukuthi sizozama bese sibona ukuthi singakuthola yini uhambo olufanele ngesigamu nje sehora, thatha inhlolovo kuhlelo lokusebenza lwe-gcn olugibela oluthandayo. Njengoba izimo zingafani kunoma ngubani, sizokukhombisa izibonelo zangempela zempilo zalokho thina njengabongameli be-gcm esikwenzayo lapho sinemizuzu engama-30 kuphela yokwenza izicathulo ze-itapenlets gocycling imizuzu engama-30 engeyona ende kakhulu ukugibela umgwaqo.

Ngicabange ukuthi kungangithatha imizuzu engama-30 ukuthi ngiphume emnyango ngiphethe igiya lami kwiMypike, obekungaba yinto engenamsebenzi kimi iseshini ehlonipheke impela emizuzwini engama-30 kwi-turbo ngokushintsha nokugeza ngemuva kweseshini emfushane ebabayo engama-2040s futhi Ngizomane ngikwenze lokhu kaningi ngangokunokwenzeka ngokufudumala nokwehlisa umoya ngakho ngicabanga ukuthi ngingenza amasethi ayi-10-15 engingawenza ukuze ngihleleke ngakho-ke ngizoya ngilungele ukulungisa igiya lami Ukulungela ukuhamba ngebhayisikili ngicabanga ukuthi le yinto eshesha kunazo zonke engake ngayihamba emizuzwini engaphezu kwemibili edlule nesikhathi lapho ngichofoze egalaji isikhathi sami saqala i-wahoo yami kulungile ngakho-ke ngisabhayisikili kuthathe isikhashana bengilindele cishe imizuzu emine, kodwa Ngikhononda ngokuthi kufanele ngivule ngempela i-fan ngoba ngibona sengathi kuyashisa impela, ngakho-ke ngizokubheka lokho isikhathi eside, kulungile, ngakho-ke manje senginemizuzu emine nemizuzwana engama-30 ngingene ekufudumaleni kwami, mina ngicabange imizuzwana engama-20 ngaphambi kokuba ngiqale umzamo wami wokuqala, kulungile, manje sekuyithuba lami ngizizwa ngicindezelekile kancane ngiqonde ukuthi ngi h angikaze ngibe nokuzifudumeza okuhle kakhulu engake ngaba nakho imizuzu eyi-10-15 enhle kepha yebo ngicabanga ukuthi sizongena kulezi zimpahla zokuqala ngizozithatha kalula kancane bese singena kuzo ngakho nginezine imizuzwana ngakho-ke kungcono ngihambe isikhathi esiningi angazi nakanye, ukuthi lusuku luni lwesonto, ngakho-ke nginike imizuzu engama-30 futhi uyazi ukuthi kuzoba idili elishisayo uma kubanda ngaphandle futhi angifuni ube ngaphandle ngikhona isikhathi eside kakhulu noma nginezinhlelo engizenzayo nomndeni. Ngiyazi ukuthi kufanele ngikwenze ngokushesha ngakho-ke ngivamise ukufaka isiminyaminya sezimoto ukuze ngingene endaweni, kufanele ngiguquke, kufanele siyishaye, kufanele sishaye igoli lapho ngiphuma emnyango, kungabi bikho budedengu Cishe ngeyesibili imizuzu nje ukushaya izintambo zomhlanga emilenzeni yami ukuze ngifudumale, ngikhululeke ngebhayisikili bese ngigijimisa ukushaya kwenhliziyo okungu-120 kuye ku-140 imizuzu emihlanu ukuze nje ngihambe ukuze ngilungiselele ukuzivocavoca umzimba engingakwenza lokho ngomzuzwana, ngakho-ke sinemizuzu emithathu, ini ngicindezele isibali sikhathi ukuze ngisukume. Emizuzwini emihlanu elandelayo ngifuna ukugcina i-cadence enhle, ephezulu angifuni ukucindezela kakhulu imisipha, ikakhulukazi uma ungenaso isikhathi esiningi, awufuni ukugxila ekwenzeni kahle iBiggear ukuze uthole izinga lokushaya kwenhliziyo liphezulu kakhulu ufuna i-cadence eyodwa eneqhwa gcina ijubane lakho ukusebenza okuphezulu ohlelweni lwe-cardiovascular akusho ukucindezela umzimba wonke oza kamuva ngemizuzu embalwa kufanelana nokuhamba ngemizuzu engu-30 kuzoba nzima, kepha ngicabanga ukuthi kuyenzeka futhi ngifuna ukuthatha lokhu njengethuba lokugibela ibhayisikili elihle, ngivule imilenze yami, ngivivinye amaphaphu ami, ngibe munye nemvelo, isikhashana esinokuthula phakathi kosuku lomsebenzi olunengcindezi mhlawumbe yebo izinsuku zami ukucindezela, kungcono, shintsha izingubo zakho.

Bamba kancane, awukho lapha, bheka eceleni okwesikhashana izigqoko zokuzivikela zokuvikela ubumfihlo, ngilungile, angisekho, ngiphume emnyango, ngiphume obala oh uzizwa kahle ngiphumile manje, kungithathe imizuzu emibili ukuzilungiselela ngoba nginqume konke lokho okugobhoza emnyango emnyango ngebhayisikili ngivumele imizuzu eyi-13 yesikhathi sokushayela engizokwenza ngenye indlela emigwaqeni yangakithi, futhi ngikwenzile lokhu ngoba angifuni ukukhetha iluphu engaba yinde kunokuba ibukeka ephepheni, futhi futhi ngoba kusho ukuthi ngiyazi ukuthi kufanele ngijike ngibuye ukuze ngibuye ngesikhathi, ngakho-ke uma ngenza okungama-30 imizuzu? ngasikhathi sinye imizuzu engu-13 emuva leyo yimizuzu engama-26 isikhathi sokuhamba esiphelele ukuze nginayo leyo mizuzu emibili ukulungela ukuzilungiselela, nginikeze eminye imizuzu emibili ukushintsha ngemuva kwalokho ngoba nginomhlangano obaluleke kakhulu ngemuva kwalokho, ngakho-ke kufanele ngiqiniseke ukuthi ngiyathola emuva ngesikhathi ngakho wonke umuntu kufanele akwazi ukuhamba kahle ngezinga eliphezulu emaminithini angama-20 imizuzu engama-26 yesikhathi sokushayela ngiphunyukile isigamu sehora ngehla ezicathulweni zebhayisikili kodwa anginandaba nginqume ukuthatha ingoma eyodwa mayelana nokubhala ngayo i ngathola izicathulo zebhayisikili ezimanzi ezimanzi futhi bekufuna ngempela ukuthi ngiculele i-bluesnow ukuzilolonga kwami ​​kwemizuzu engama-30, ngizophumela ngaphandle futhi ngenyukele emagqumeni ambalwa okugeza lapho ngihlala khona ngoba asondelene impela ngakho ngiyethemba ukuthi ngingenza okuhle Imizuzu eyi-10 yokuzikhandla kwe-vo2 max kuleli windi, yini okudingeka ngiyenze? ngoba kungithatha imizuzu eyi-10 ukuzilungiselela, ngakho-ke ngisalelwe yimizuzu engama-20 kuphela ukukhuphuka ama-inuti, isilinganiso sili-10, kunzima, kepha ngicabanga ukuthi ngingenza ama-reps amabili ahloniphekile lapha, cishe ama-watts angama-380 400 bese kuba yimizuzu eyi-10 leyo kulezi zinkulumo ze-vo2 max endstop ngangikwi-turbo 19 nemizuzu nohhafu manje ngayeka ukubala ukuthi mangaki imizamo engama-20 engiyenzile kodwa ngiqala ukuvuka ngiyafunga, ukushaya kwenhliziyo yami kuyanda, ngakho-ke ngithola ukuzivocavoca okuhle ngicabanga ukuthi '' fitfive more in then that will mean other five minutes oh no have to cool down yes other five and then two minutes of cooldown ngempela vele ngiphendule imilenze yami ngibone ukuthi ngingakwazi yini ukuhamba ngemizuzu emithathu nje ezoba cishe yonke into kulungile ake senze umzamo othe xaxa engifisa ukuwenza manje, kepha bengisemgwaqeni imizuzu emnandi, elula eyishumi Ngempela, ngiye ngazenzela ngaphesheya kwalowo mzuzwana, ngenza impendulo yami yesibili futhi iwashi liyasebenza cishe imizuzu engama-26 okusho ukuthi nginemizuzu emine yokufika ekhaya futhi ngishintshe, lokho kuyisiphukuphuku umqondo oh godoh, kungcono ngijikilize kanjena ukuze ngipholise phansi ngakho-ke ngeke ngibe lapho ngigibela khona imizuzu eyisikhombisa kepha ngicabange ukuthi ngivele ngime kancane ngoba ngithole amajikijolo amnandi. Ngiqonde ukuthi ngivamise ukuza lapha ekwindla ukuzobakhetha kusenesikhathi sonyaka ukuba babe neqiniso futhi ngivele ngababona lapha kufanele ngime ngibone ukuthi ngizovele ngizame abanamanzi kakhulu kodwa ngishaye kancane ngithukuthele kancane off ubungeke uhlale isikhashana amasonto amabili ngicabanga ukuthi kuhle ukwazi noma kanjani ngigqabhuka kangcono ngoba ngandlela thile ngisebenzisa isikhathi esincane esiyigugu nginenhlanhla enkulu yokuba nalokhu njengohambo olunamahloni ngesikhathi sekhefu lami lasemini, ukukutshela intaba Umqansa ungawuthathi kalula uze ufike maphakathi neMyride noCarrick esehembe futhi uqonde ebhulohweni elingaphezu komfula manje futhi njengoba ubona indawo enhle kakhulu evela lapha, umfula uvuvukele impela kufanele ngithi Sibe nemvula eningi ngakho-ke kubukeka kumnyama ikakhulukazi ngokukhethekile lesi sikebhe esimpofu sibe nengozi encane, ungacabangi ukuthi uthola uhambo lwesikebhe phakathi nohafu wehora oh ngilahlekile kancane, kungcono ngibuyele emuva ngoba kahle, imizila ikhuluma ngamasu futhi uma ngikhuluma iqiniso, ngithwele kancane ngoba bengisegqumeni le-downsiskin, kungithatha imizuzu engama-30 ukufika lapha futhi indlela yokubuyela emuva ikhuphuke konke, lokhu akusikho kuhlelo lwami, angikacabangi ngakho, angikakucabanganga nhlobo ngakho-ke kumele Uma ngizokwenza lo mhlangano ngoba empeleni umhlangano obalulekile, hambisa imizuzu engama-30 kwenze kwalunga ngakho-ke ngisanda kuqeda lo musho umkhawulo wemizuzu emibili imizuzwana engama-30 edlule ngizowushaya kakhulu futhi ngizothatha ikhefu lemizuzu emibili lenza imizuzwana engama-30 konke kuphume, ngakho-ke imizuzu emibili yokuqala isiqediwe, manje nginemizuzu emibili mahhala futhi ngizovele ngipholise umoya, bese ngizophinda futhi, eminye imizuzu emibili. Ngize lapha kulo mgodi wesihlabathi wangakini ukufaka nje umzamo omuhle kuyajabulisa futhi ngijabule kancane emgwaqeni ngakho-ke ngiyakujabulela ukuchitha imizuzu engama-30 yosuku lwami, mhlawumbe njengabaningi benu abasemgwaqweni Iphesenti akubalulekile, ngakho-ke ngisalelwe yimizuzwana engama-60 ukuphumula, khona-ke ngizokwenza eminye imizamo emibili yemizuzu emibili, bese ngenza nomsebenzi ongekho ebhayisikili, awuqale ngowesibili, asihambe isethi yesibili iqediwe, sineminye imizuzu emibili bese ngizokwenza isethi yami yokugcina yalezi zikhawu ze-Vo2 ebengingenakho okuningi ukukhumbula lesi seshini sidinga imishini yami izicathulo zami ibhayisikili lami futhi ngikhohlwe umgodi wokushisela amathathu ngaphezulu ngingawenza ngokwengeziwe ngenze umzamo, lapho-ke ngingashayela phansi ngingahlala ngincoma ukufudumala kahle nokushaya ucingo oluhle noma kunini lapho wenza iseshini enjengale, kepha noma bengicabanga ukuthi ngiyidlulisile, kepha ngicacile yehlela emizuzwini engama-27 futhi ngivele ngabona ukuthi imizuzu emibili yokuphola ngemuva kweseshini enamandla kangaka ayide ngokwanele, imilenze yami isavutha, ukushaya kwenhliziyo yami kusesephakeme impela futhi uma ngehla emilenzeni manje imilenze yami izongizonda kusasa, ngakho-ke ngizohlala kwi-turbo okweminye imizuzu embalwa ukuze nje ngipholise kahle ukuze nginganikezeli ' Angizange ngibe nobuhlungu kamuva, kepha ngicabange ini, imizuzu emithathu ukuphuma nokugeza? futhi kuvele ukuthi angikuhlelelanga kahle ukuthi ngizothola kanzima ngangokunokwenzeka ukuze ngibuyele ekhaya ngiphikisana neHillah Power ukuze lezo zikhathi zenziwe, manje sekuyisikhathi sokwenza okuthile emsebenzini webhayisikili uma ngipaka ibhayisikili futhi manje ngizobamba eminye imizuzwana engama-20 ngakho-ke ngenkathi ngisebenza ukubuyela emuva manje ngizoqhubeka nalo mzamo, manje futhi, ngizizwa ngigula, ngakho konke lokho nginendawo engikuyo bukhoma ungalokothi uhambe angikaze ngikude kakhulu nasekhaya nginomzamo wokugcina engizowenza, ngizokwenza lokhu kuphela eceleni komgwaqo ngenkathi ngibuyela endlini yami Kulungile, manje imizuzwana engama-20 kwesokudla, ngikwazile ukuyivivinya umqansa futhi sengizongena ekhaya manje ngicabanga ukuthi ngicacile ukuthi nginezikhathi zokushayela ezinemizuzu engama-25 ngakho-ke nginemizuzu emithathu yokufika ekhaya, imizuzu emibili, ukushintsha, bese ngibuyele emuva ngisebenze engxenyeni yehora ngakho-ke manje ngiyathemba ukuthi ngizolibona edeskini lami ngakho-ke ngisanda kwenza umhlangano wami futhi kungenzeka ukuthi angizange ngithathe uhambo oluhle kakhulu, kepha uyazi ukuthi akunandaba ngoba mina ' m ukuphuma nginawo umoya ohlanzekile futhi ngiqeqeshwe kancane kungcono kunalutho kwesinye isikhathi empilweni asenzi okuthile ngoba asikwazi ukwenza konke esingathanda ukwenza lutho kunokwenza okuthile okuncane futhi uyazi, kwesinye isikhathi konke okumele ukwenze kulula ukuphuma lapho, ukusonteka imilenze yakho nokukuzama futhi lokho kuyilungelo lomlingo ngakho-ke ngizobuyela emuva ngiyokwakha konke engizokugibela ukuze ngibuyele esihlalweni sami cishe imizuzu embalwa bese ngiyazi ukuthi sengivele ngenza ukufudumala kwemizuzu emithathu ngenza ijubane lami elincane ngenza imizuzu yami emibili kuya kwemizuzu emibili ukusuka ebhayisikilini ngigijime ngogijimi manje ngizoba ic h do i-sprint embalwa yokugcina ukuqeda lokhu kokugcina eyodwa ngakho-ke yimizuzu engu-3 0 nami ebukeka sengathi ungagxuma uphume lapho uyenze uzozizwa ungcono uzothola igazi ligeleza ebuchosheni bakho uzozizwa uhle kakhulu uzozwa kahle unokuthile okuncane kungcono kunokuthile kunakho konke okuhlale kushiwo ukuzijabulisa, qiniseka, ngiyabonga ngokubabheka bonke.

Ngiyethemba ukujabulele lokhu futhi ngiyethemba ukuthi kukugqugquzele ukuthi ugibele ibhayisikili lakho futhi ujabulele lokhu kugibela okuncane, kepha sicela usazise kumazwana angezansi uma unentandokazi yeminsalo emincane oyithandayo ongayenza? yenza noma uqeqesho oluthandayo noma uhambo oluncane oluthandayo emigwaqweni yasemaphandleni njengami ngingathanda ukuzwa kuwe njengathi sonke futhi sicela usazise endaweni yokuphawula engezansi lapho sizokubona ngokucophelela kungekudala, ngiyabonga ngokubheka wonke umuntu futhi sijabule ukugibela

Ingabe ukuhamba ngebhayisikili nsuku zonke kukhulu kakhulu?

Lapho kuyingozi ukugibelansuku zonke? Ukugibela i-ibhayisikili nsuku zonkengamandla amakhulu nangezikhathi ezinde ngaphandle kokuthatha noma yiluphi usuku lokuphumula kuzokulimaza kakhulu kunokuhle. Ungakwenza kubi kakhulu ngokungabuki umsoco wakho, i-hydration nokungalali ngokwanele.Ephreli 26 2021

Ingabe ukuhamba ngebhayisikili kunciphisa amafutha esiswini?

Yebo,ukuhamba ngebhayisikilikungasizaulahlekelwe ngamafutha esiswini, kodwa kuzothatha isikhathi. Ucwaningo lwamuva lubonise njaloukuhamba ngebhayisikiliingahle ithuthukise konkeamafuthaukulahleka nokukhuthaza isisindo esinempilo. Kuukunciphisaisiyonkeisisuibhande, ukuvivinya umzimba ngokulingene, njengeukuhamba ngebhayisikili(kungaba ngaphakathi noma ngaphandle), kuyasebenza ukwehlisaisisindo samafutha.Febhuwari 2 2021

Ingabe ukuhamba ngebhayisikili nsuku zonke kubi?

Ukuhamba ngebhayisikili nsuku zonkekuhle uma wenziwe ngezinga elifanele lokuqina futhi uma umzimba wakho unesikhathi esanele sokululama. Ukuncintisanaabagibeli bamabhayisikilibadinga izinsuku zokululama ezinikezwe ukuqina koqeqesho lwabo kanye nemijaho, kuyilapho bejwayeleka ngokwengeziweabagibeli bamabhayisikiliikwazi ukujikeleza ngaphandle kokuthatha izinsuku.Ephreli 26 2021

Ingabe ukuhamba ngebhayisikili kwakha amandla?

Ilungele amandla futhiamandla-ukuhamba ngebhayisikiliukwandaamandla, amandla nobungqabavu be-aerobic. Kakhulu njengoba ufuna–ibhayisikili lingakwaziukwenziwa ngamandla aphansi kakhulu ukuqala, uma ululama ekulimaleni noma ekuguleni, kodwacanyakhelwe ekuzivocavoca umzimba okudingayo.

ukusebenza komzimba okuphelele

Ngingawalahla yini amafutha esisu ngokuhamba ngebhayisikili?

Ingabe ibhayisikili lishisa amanoni? Yebo. Yize eyakho i-isisuimisipha ayisebenzi kanzima njenge-quads yakho noma i-glutes lapho ugibele, kodwaamabhayisikiliImvelo ye-aerobic isho ukuthi uyashaamafutha.2 jana. Februwari 2020

Ingabe ukuhamba ngebhayisikili ihora elilodwa ngosuku kuhle?

Ukuhamba ngebhayisikilieyodwaihoraukuusukuyokwehlisa isisindo kuyindlela enhle kakhulu yokwandisa ukuncipha. Umuntu ongamakhilogremu angu-180ukuhamba ngebhayisikiliiihorangamandla aphakathi ashisa ama-calories angama-650. Ngishoukuhamba ngebhayisikiliImizuzu engama-30 ausukungokungaguquguquki unyaka kungashisa amakhalori angaphezu kwe-100,000 futhi kuholele cishe kumakhilogremu angama-30 wokwehla kwesisindo.Julayi 25 Februwari 2020

Kungani udinga uhlelo lokuqeqesha abagibeli bamabhayisikili?

Uhlelo lokuqeqesha lungasetshenziswa njengokulungiselela isizini yomjaho. Izothuthukisa ukukhuthazela kwakho, ikhono lokugibela ezindaweni ezinamandla amakhulu futhi kwandise amandla akho aphezulu. I-Race Ready Criterium Training Plan yakhiwe ngamabhulokhi amasonto ama-4, umthwalo wokuqeqesha amasonto ama-3 nokubuyiselwa kwesonto elilodwa.

Siyini isigaba esikhethekile sohlelo lokuqeqesha abagibeli bamabhayisikili?

Ukulandela Izigaba Eziyisisekelo Nezokwakha zohlelo lwakho lokuqeqesha abagibeli bamabhayisikili kuza Isigaba Esikhethekile. Isigaba Esikhethekile sicwenga ukuqina owakhile ngesikhathi seSisekelo neBanga lokwakha ngenkathi kunciphisa ukukhathala okunqwabelene. Ngaleyo ndlela, uzobe uzilungele izidingo zomcimbi wakho wegoli.

Yiluphi uhlelo oluhle kakhulu lokuqeqeshwa kwamabhayisikili?

Ibhulokhi lokuqala lamasonto amahlanu lizokuqalisa ngokuzivocavoca ngamandla aphansi, kwakheke engxenyeni yesibili yohlelo nakwezinye izikhathi ezinde neziphezulu.

Eminye Imibuzo Kulesi Sigaba

Umsiki wekhebula lebhayisikili Best - indlela yokubhekana nayo

Uyinquma kanjani ikhebula le-brake ngaphandle kokukhokha? Ngimane ngisebenzisa isigaxa esikhulu sokusika ohlangothini Sisebenza kahle uma ungazidubi, ngakho-ke thola nje isibhamu esihlanzekile, esibukhali nesheshayo. Lapho-ke uma kwenzeka ikhebula lishayekile kancane, vele uliphindisele emuva futhi lizobuyela lodwa.

Izindlela zokuzilolonga ngokushesha - izimpendulo nemibuzo ejwayelekile

Ngingazilungela kanjani ngesonto? Uma usaqala, lwela imizuzu engama-30 yokuzivocavoca kwenhliziyo okungenani kathathu ngesonto, nemizuzu engu-20 kuye kwengama-30 yamandla isebenza kathathu ngesonto. Qiniseka ukuthi ukuzivocavoca amandla kuhlanganisa wonke amaqembu emisipha emikhulu, emzimbeni wakho ophezulu, emzimbeni ophansi, esiswini nasemhlane.

Izinga lokushisa elilawula izingubo - ukuthi ungalungisa kanjani

Kuyini izingubo ze-thermoregulation? Ososayensi benze indwangu engalawula ngokuzenzakalela inani lokushisa elidlula kuyo, isize umuntu ukuthi ahlale epholile noma efudumele kuye ngezimo zezulu. Lapho izimo zifudumele futhi zimanzi, njengalezo eziseduze nomzimba ojulukayo, indwangu ivumela ukushisa kudlule. 11.02.2019

I-bmx backflip ene-quadruple - unganquma kanjani

Ngabe kukhona owake wakwenza i-backflip ephindwe kane? UJed Mildon Lands 1st Quadruple Backflip ku-BMX Bike, Ungumuntu Ohlanyayo. Ngemuva kwezinyanga ezomile ku-airbag, umgibeli we-pro kanye ne-Nitro Circus ebambisene naye uJed Mildon bafike ngemuva kwe-BMX eyisiqalo sokuqala emhlabeni wonke ekhaya likaTravis Pastrana eDavidsonville, eMaryland.

I-stump jumper - izixazululo ezinkingeni

Liyini ibhayisikili le-stump jumper? I-Specialised Stumpjumper ibhayisikili lasentabeni elikhiqizwa yi-Specialized Bicycle Components. Lapho iqala ukukhiqizwa ngo-1981, iStumpjumper yayiyibhayisikili lokuqala lokukhiqiza ngobuningi lasentabeni. IStumpjumper isasebenza ekukhiqizeni, yize ukwakheka kwayo kushintshe kakhulu selokhu yathengiswa okokuqala.

Cindezela inselelo - izixazululo ezisebenzayo

Ingabe inselelo yezinsuku ezingama-30 yokusukuma iyasebenza? Le nselele ye-Pushup Yezinsuku ezingama-30 Izokwenza Uqine. I-Pushups ilula kangangokuba cishe wonke umuntu angazama okungenani ukuyenza — kepha futhi iyindlela ephumelelayo yokwakha amandla nemisipha, kungakhathalekile ukuthi ukuqeqeshwa kangakanani. Mar 1, 2021