Uvuyo lokukhwela ibhayisekile alukho nje kwimithambo yomzimba ebonelela ngayo, kodwa nakwingqondo neemvakalelo enokuzifumana.Nangona kunjalo, ayinguye wonke umntu olungele ukukhwela ibhayisekile, kwaye ayinguye wonke umntu owaziyo ukukhwela ngokufanelekileyo.Xa uphuma ukukhwela, kubalulekile ukusebenzisa ubuchule obuchanekileyo, njengoko ukukhwela ngendlela engafanelekanga kunokukhokelela kwiingxaki zempilo.
Ukuma kakubi
Ngokuqhelekileyo kukholelwa ukuba indawo efanelekileyo yokuhlala xa uhamba ngebhayisikili ngamadolo kwi-angle ye-90-degree.Nangona kunjalo, uphononongo lwamva nje lubonise ukuba oku akunakuba yeyona ndlela ilungileyo kuye wonke umntu.Ukuhlala okuchanekileyo kukuba: xa uhamba ukuya kwindawo ephantsi, i-angle phakathi kwethole kunye nethanga iphakathi kwe-35 degrees kunye ne-30 degrees.I-posture eyongeziweyo enjalo inokuthathela ingqalelo ukunyanzeliswa kwe-pedaling, kwaye ayiyi kuvumela ukuba idolo elihlangeneyo libe ngaphezulu-kwandiswe ngenxa ye-angle encinci xa i-pedaling, ibangela ukugqoka kunye nokukrazula.
Ukuthwala izinto ezininzi
Sonke sibabonile, abakhweli beebhayisikile bephethe iibhegi ezinkulu ezigcwele oko bacinga ukuba baya kuzidinga kuhambo lwabo.Kodwa ukuthwala ubunzima obuninzi kunokuba yingozi kwimpilo yakho nakukhuseleko.
Amadolo akho enzelwe ukuthwala ubunzima obuthile, kwaye ukuthwala kakhulu kunokubeka ubunzima obungafanelekanga kubo kwaye kubangele ukulimala.Ke ukuba uceba ukubetha indlela evulekileyo, qiniseka ukuba ushiya umthwalo owongezelelweyo ekhaya.
Okona kulungileyo ukuthwala kuphela izinto ozifunayo, njengamanzi, itawuli, nomnqwazi ukuze ukhuseleke elangeni.I-backpack ye-double-shouble backpack nayo ingcono kunengxowa enye yegxalaba, njengoko isasaza ngokulinganayo ubunzima kwaye ayinakwenzeka ukuba ibangele intlungu.
Musa ukulinganisa amandla akho
Ukuba umtsha ukwenza umthambo, okanye awuzange usebenze ixesha elide, kubalulekile ukuthatha izinto kancinci kancinci ekuqaleni.Ukubeka izinto ozibonayo phezulu kakhulu kunokukhokelela ekuphoxekeni kunye nokwenzakala.
Endaweni yoko, gxila ekukhweleni ngendlela yenzululwazi, soloko ukwindawo ethe tyaba.Qala uqeqesho lwakho ngokuthe ngcembe, kwaye ufumane ukuqina okufanelekileyo kuwe ngokwendlela osabela ngayo umzimba wakho kusuku olulandelayo.Ngomonde kunye nenkathalo encinci, uya kukwazi ukufikelela kwiinjongo zakho zempilo ngexesha.
Xa kuziwa kwimithambo, ayinguye wonke umntu odalwe ngokulinganayo.Abanye abantu bakulungele ngokugqibeleleyo ukubaleka, ngelixa abanye befumanisa ukuba imizimba yabo isabela ngcono xa bequbha.Kunokutshiwo okufanayo ngokukhwela ibhayisekile.Kungenxa yokuba umntu ekwazi ukukhwela ibhayisekile, akuthethi ukuba bayakwazi ukuyenza ngokufanelekileyo.
Ukukhwela ibhayisekile yindlela entle yokwenza umthambo kunye nomoya omtsha, kodwa kubalulekile ukwenza ngendlela eyiyo.Kungenjalo, unokuphela uneengxaki zempilo ezinzulu.Qiniseka ukuba uyayazi indlela yokukhwela phambi kokuba ufike ezitalatweni okanye kwiindledlana.Kwaye soloko unxibe isigcina-ntloko!Nazi iingcebiso ezi-6 zokukhwela ibhayisekile.
1. Lungiselela kakuhle
Ngaphambi kokuba uqale ukukhwela, yenza imisebenzi eyaneleyo yokulungiselela.Kubandakanya ukunweba, ukwenzela ukuba amalunga, imisipha, iigaments, njl.Unokuphinda uphulule umda ongezantsi wedolo ngeminwe yomibini ukukhuthaza ukukhuselwa kwe-joint lubricating fluid.Ukwenza ezi zinto kuya kunceda ukunciphisa umngcipheko wokwenzakala ngelixa ukhwele.
2. Lungiselela iseti yeempahla zokukhwela ibhayisekile ezikufanelayo
Xa kuziwa kwibhayisekile, ukuba nempahla efanelekileyo kungenza umahluko.Akunjalo kuphelaiimpahla zokukhwela ibhayisekilezikunceda wehlise ukuxhathisa komoya, kodwa zinokukunceda ukuba ubophe izihlunu zakho kwaye zincede ekubileleni.Ilaphu leempahla ezininzi zebhayisekile lenziwe ngelaphu elikhethekileyo elinokuthutha ukubila ukusuka emzimbeni wakho ukuya kumphezulu wempahla, apho inokuphuma ngokukhawuleza.Oku kukunceda ukuba uhlale womile kwaye ukhululekile ngelixa ukhwele, kwaye kunokunceda ukuphucula ukusebenza kwakho.
3. Zama ukunqumla ilizwe
Akukho nto ifana nokuziva uzibeke emngciphekweni kwaye wophule imida.Yiyo loo nto ukunqumla ilizwe ibhayisekile iyinto ethandwa kakhulu eYurophu nase-United States.
Nokuba kukunyova eludakeni okanye ukuphakamisa ibhayisekile yakho phezu kwemiqobo, umzuzu ngamnye lithuba lokuziqhubela phambili.Kwaye uluvo lwempumelelo oyifumanayo ekugqibezeleni ikhosi yokukhwela ibhayisekile yindlela yesibini.
4. Khusela amadolo akho
Njengoko iintsuku zisiya zifudumala kwaye nemozulu iba ngcono ngakumbi kwimisebenzi yangaphandle, uninzi lwethu luqala ukonyusa iindlela zethu zokuzilolonga.Kwabanye bethu, oku kunokuthetha ukonyuka ngequbuliso kukuqina kokusebenza kwethu, okunokukhokelela kwinto eyaziwa ngokuba “yintlungu edibeneyo yasentwasahlobo.”
Le ntlungu idla ngokuvakala kwidolo langaphambili kwaye ibangelwa kukudumba kwezicubu ezithambileyo.Oku kunokuba ngumphumo wokungalungelelani kwemisipha, ukungabikho kobuchule bokuzivocavoca, okanye nje izihlunu zingasetyenziselwa ukunyuka ngokukhawuleza komthwalo.
Ukuba ufumana olu hlobo lweentlungu, kubalulekile ukukhululeka kwindlela yakho entsha ngokuthe ngcembe.Qala ngokuzilolonga okuphantsi kwaye wakhe ngokucothayo.Oku kuya kuvumela izihlunu zakho ukuba zilungelelanise kwaye ziya kunceda ukunciphisa umngcipheko wokulimala.
Mamela umzimba wakho kwaye ubeke ingqalelo kuyo nayiphi na intlungu onokuthi uziva.Ukuba intlungu iyaqhubeka, qiniseka ukuba udibane nogqirha okanye umgulana womzimba ukuba akhuphe nayiphi na enye imiba engaphantsi.
5. Indlela yokukhwela ibhayisekile yohlobo lwesithuba
Ekukhweleni ibhayisekile, ukulungelelanisa izantya okhwele kuzo kunokubonelela ngokuzilolonga kwe-aerobic.Ngokutshintshana phakathi kwesantya esiphakathi ukuya kwisantya esicothayo kwimizuzu enye ukuya kwemibini, kwaye emva koko i-1.5 okanye i-2 isantya sohambo olucothayo imizuzu emibini, unokusebenza ngcono izihlunu zakho kunye nokunyamezela.Olu hlobo lomthambo lokuhamba ngebhayisikile lunokubonelela ngokuziqhelanisa ngcono nomsebenzi we-aerobic.
6. Cotha isantya
Ngosuku oluhle, akukho nto ingcono kunokutsiba kwibhayisekile yakho kwaye ukonwabele ukukhwela.Kwaye nangona kukho izibonelelo ezininzi zokukhwela ibhayisekile, ukuhlala usempilweni sesinye sezona zizathu zokwenza oko.
Kodwa ayilulo lonke uhambo oluya kuba ngumsebenzi wokuzilolonga.Enyanisweni, ndiyakholelwa ukuba ukuba uhlala ujonge kwisantya okanye kwimayile, uya kuphoswa zizinto ezininzi ezintle malunga nokuhamba ngebhayisikile.Ngamanye amaxesha kungcono ukuthoba isantya kwaye wonwabele imbonakalo.
Ukukhwela ibhayisekile yindlela entle yokuhlala usebenza kwaye uhlale usempilweni.Ke kwixesha elizayo xa uziva ufuna ukwenza umthambo, tsibela ibhayisekile yakho uhambe uyokukhwela.Khumbula nje ukonwabela uhambo, hayi indawo ekuyiwa kuyo kuphela.
Ngolwazi oluthe kratya, ungajonga la manqaku:
Ixesha lokuposa: Jan-30-2023