Mabhasikoro emagetsi ari .Ndakataura zvandakataura.Kana usati wapinda mubato revanotsika-tsika, zvakakosha kuti utarise.Kupesana nezvakawanda zvegakava reboka reFacebook, mabhasikoro emagetsi emakomo achiri kupa kusimba kwakawanda uye anonakidza zvikuru. .Musiyano chete ndewekuti iwe unogona kuchovha makiromita akawanda nekumwemwerera kwakawanda munguva imwechete sebhasikoro risina mutyairi, uine ngozi shoma yekuputika kwemoyo wako. Verenga: Kuedza kwaunoisa kunoenderana newe uye simba raunosarudza. Kana ukashandisa zvinobuda zvine mwero mukati merwendo rwose, kurova kwemwoyo wako kungangofanana, unenge uine kuzorora zvishoma kweokisijeni, uye uchiri kuvaka tsandanyama dzako. rate ichawedzera.
Paunosarudza kusvetuka pachikwata chemotokari, pane zvinhu zvishomanana zvekufunga nezvekugadzirisa uye kugadzirisa.Kutanga uye kunyanya, usati watasva e-bhasikoro, unofanira kuziva unyanzvi hwekubata bhasikoro.Unyanzvi hwakawanda hunogona kuchinjwa, asi se iyo eMTB uremu hunowedzera, nguva yeunyanzvi uye unyanzvi pachahwo hunoda rudzi rwakasiyana rwesimba uye mamwe mafinese kuita kuti kukwira kuwedzere kunakidza.Kuyambuka-kudzidzisa misumbu yako idanho guru rokutanga.Kune avo vanoda kuziva eMTB kana kuti waita kusvetuka, heano mamwe matipi ekugadzirira muviri wako nepfungwa kune huremu hwakawedzerwa, kumhanya uye simba remagetsi-kubatsira gomo bhasikoro.
Kukwira pa-e-MTB kunowanzova nyore pane bhasikoro risina mutyairi nekuda kwekubatsira kwemotokari.Kuremera hakusi kufunga kwekukwira. , mugwagwa wemoto wekukwira kunowanzo kufinha uye kuomarara "kwakakosha zvakaipa" kunogona kukwidziridzwa zvakanyanya nekuchinja ku "Kurumidza" kana "Ridiculous" modhi (*mazita emodhi anosiyana nemhando yebhasikoro).Kana pasina zvipingamupinyi zvakakura, ungangove gara wakagara pamawere anokwira. Kudhonza kunobva pane inotsiga pedal cadence uye muviri wakadzikama pabhasikoro zvinoenderana nenzvimbo.
Somuenzaniso, kana mugwagwa wacho wakakwidza, uchafanira kufambisa muviri wako panzvimbo yakagara, yakakombama;hudyu dzako dzakazembera mberi pachigaro, chipfuva chako chakadzikiswa chakananga pazvibato, maoko ako ari muchimiro cha“W,” uye magokora ako ari pedyo nemativi ako .Sezvinoratidzwa nemitemo inokosha yefizikisi, kufamba kwose kune chokuita, uye pabhasikoro rekushandisa remagetsi, kuita ikoko kunowanzoita kuti unzwe sokunge uri kukandwa kumashure kana injini yaiswa mberi. Chokwadi, mune dzimwe nguva, unogona kuzviwana “uchiramba”. Kana uri pamusoro pekubatsira maitiro, zvishoma zvishoma kugadzirisa nzvimbo yemuviri kuchaita trick.Kuisa bhasikoro kune yepamusoro-soro yekubatsira mode isarudzo, asi isingadiwi.Kana chinangwa chako chiri kuwedzera basa rako remwoyo, zvino kuisa simba remagetsi kusvika kudiki kana kuti mukati mekubatsira nzira ichabvumira. iwe kudzora kushanda nesimba kwako uye mubairo: iwe zvakare unochengetedza hupenyu hwebhatiri.
Hakusi kukwira kwese kunosikwa zvakaenzana.Kusununguka, kukwirisa kwakashata kana zvimwe zvikamu zvehunyanzvi zvinogona kuita kuti huremu huve pachena uye zvinoda kuti mutasvi anzwisise nzira dzemagetsi dziripo uye kuti kubuda kwemagetsi kuchashandura sei kuita kukweva kana kushaikwa kwacho.Fungidzira mamiriro ezvinhu aya: iwe 'Uri kukwira zvine mwero rocky single kana mbiri mbiri muEco kana Trail mode (yakareruka kune ine mwero rubatsiro) uye kusvika parizvino yakanaka. Ipapo, uchaona murwi mukuru wematombo ane huruva kumberi.Pane "mutsara" unonzwisisika mu zvinhu, asi hazvisi nyore.
Mafungiro ako ekutanga anogona kunge ari ekuwedzera simba rakawanda, nekuti kumhanya kwakawanda kwakaenzana nesimba rakawanda, uye iwe unogona kusunda kumusoro, handiti?Zvisina kururama.Unopinda muchiitiko ichi mune zvizere zvinobatsira muoti uye womira pamapedali, chii chinoitika chinotevera?Ungabudirira, asi iwe unogona kunge uri kure zvakanyanya kumberi kana kumashure zvakanyanya uye iwe uchamira kana kudonha.Kwete kuti iwe haugone kugadzira kune aya marudzi ezvipingamupinyi mumhando yepamusoro yekubatsira, inogona kunge isiri iyo yakanyanya kubudirira kana inoshanda.
Kana zvasvika kune zvipingamupinyi zveunyanzvi, nzvimbo yemuviri uye kubuda kwesimba ndizvo zvakakosha.Kana simba rinobuda rakakwirira uye iwe wakamira pamapedals, nzvimbo yako yegiravhiti inofanira kuva pakati kuitira kuchengetedza uremu hwako pamatairi ose. Makumbo ako atova nechekare. ine simba pakukwira kwakamira, saka unenge uchigadzira zvakapetwa simba remuviri wako uye bhasikoro rako.Mota zhinji dzinobata nekakunyahwaira kadiki pamabasa ese emodhi yekumisikidza.Kana muviri wako usina kuenzana zvakanaka, izvi zvinogona kugumawo simba rakawanda rekusarudza kuchengetedza kufamba uchitevedza mutsara wako waunoda.Kukunda zvipingamupinyi zveunyanzvi, zvingava zvinobatsira kuderedza simba rekubuda uye kuvimba nemakumbo ako uye unyanzvi hwekubata bhasikoro kuti ubatsire kukwira. zvishoma mberi kupfuura bhasikoro rinowanzoitwa.Yeuka, motokari iripo kuti ikubatsire, kwete kukusundira.
Paunenge uchikwira e-bhasikoro uchikwira, uchaona kuti paunongotsikirira mapedals, bhasikoro rinosveerera mberi. sezvo bhasikoro richienda mberi.Ipuranga ibasa rakazara-muviri, asi rinonyanya kubatsira pakuvaka kugadzikana mu erector spinae, abs, uye obliques, pamwe chete nechepamusoro, lats, uye glutes.Nheyo inokosha chikamu chinokosha. yekugadzirisa nzvimbo yemuviri webhasikoro, uye simba remusana rakanaka pakudhonza.
Kuti uite kukweva puranga, unofanira kutanga watsvaga kettlebell, huremu, saga rejecha, kana chimwe chinhu chinogona kuzvuzvurudzwa pasi.Tanga wakatarisa pasi neHigh Plank Pose: maoko nemaoko nechepazasi pemapfudzi, muviri mumutsara wakatwasuka, chiuno. level, core tight (kudhonza guvhu kumusana), makumbo nezviuno zvakabatanidzwa (curved).Iyi ndiyo nzvimbo yako yekutangira.Isa huremu hwako kuruboshwe rwemuviri wako maererano nechipfuva chako.Bata puranga rakakwana, svika kuruoko rwako rwerudyi. pasi pemuviri wako, bata uremu, uye wohukwevera kunze kwemuviri wako kurudyi.Dzokorora kufamba kwakafanana neruoko rwako rworuboshwe, uchikwevera kubva kurudyi kuenda kuruboshwe.Pedzisa 16 yekukwevera mumaseti e3-4.
Dive bhomba zvakare chiitwa chemuviri wakazara chinonangana nepakati, chipfuva nemapendekete. Kuti uite bhomba rekudhivha, tanga nepuranga uye sundidzira kumashure panzvimbo yakagadziridzwa yembwa inodzika. Muviri wako wakatarisa pasi, fambisa abs uchitarisa muzvidya zvako, simudza chiuno chako, ruramisa makumbo ako nemaoko, wodzvanya mawoko ako pasi.Unofanira kuita setende remunhu.Iva nechokwadi chokuti tsoka dzako dzakafara kupfuura upamhi hwehudyu uye maoko ako akati fararira zvishoma kudarika pfudzi. -kufara kwakapatsanuka kuti ubatsire kudzikamisa.Iyi ndiyo nzvimbo yako yekutangira.Zvishoma nezvishoma kotamisa magokora ako wodzikisa huma yako pasi pakati pemaoko ako.Edza kuchengeta tende rako riri panzvimbo kwenguva yakareba sezvinobvira.Ramba uchidzikisa huma yako pasi, wobva wa “svuura” muviri wako pamaoko ako, uchitanga nehuma yako, mhuno, chirebvu, mutsipa, chipfuva, uye pakupedzisira dumbu rako. Iwe zvino unofanira kunge uri muchimiro chemhungu yakagadziridzwa muviri wako uchifamba pamusoro pevhu, maoko akatwasuka pasi pemapfudzi ako. , chirebvu chakasimudzwa uye loomambo padenga.Unogona kushandura kufamba uku nemaoko ako, asi zvakaoma zvikuru.Asi, fambisa muviri wako kupuranga uye udzokere kune yakagadziridzwa imbwa inodzika.Dzokorora chiito 10-12 nguva dzehuwandu hwe3- 4 seti.
Kuchovha bhasikoro remagetsi kwakaoma kupfuura bhasikoro renguva dzose nekuda kwehuremu hwakawedzerwa.Mabhasikoro emakomo emagetsi anoda simba rakawedzerwa uye simba kuti udzike, kunyanya panzvimbo yakakora, ine matombo, ine midzi uye isingatarisirwi.Kusiyana nekukwira kumusoro, iwe hauwanzoshandisa pedal. batsira paunenge uchidzika, kunze kwekunge iwe uchitsika uye uchienda pasi pe 20 mph. The full-size eMTB hovers in the 45-55 lb range, uye semutasvi akareruka ndinonzwa chaizvo kuti iri kudzika.
Sezvakaita mabhasikoro enguva dzose, zvakakosha kuchengeta tsoka dzako "dzinorema" pamakumbo paunosangana nezvipingamupinyi mumugwagwa.Chimiro chako chemuviri chinofanira kuva chakaenzana uye chakagadzikana munzvimbo ye "kurwisa" kana "kugadzirira" paunenge uchifambisa bhasikoro mberi/ kumashure uye kurutivi kune rumwe rutivi.Gumbo uye simba repakati rakakosha pakuchengetedza nzvimbo yakadzikama sezvo bhasikoro richifamba pasi pako.Kusimba kwemusana uye pamapfudzi kwakakosha pakudzora uremu hwebhasikoro sezvainobvondora zvipingamupinyi, kunyanya pakukurumidza kuchinja nzvimbo uye pa. kumhanya kwakanyanya.
Kusvetuka eMTB kwakaomawo. Kazhinji kutaura, zvakaoma kusvetukira pabhasikoro rinorema pasina throttle.Vane kanguva kadiki uye vane usimbe pamiromo.Kana uri munzira, zvingasanzwa sekunge Izvi nokuti uremu hwebhasikoro hunokusundidzira kuti usvetuke.Mumapaki ekudzika kana mapaki ekusvetuka, zvakakosha kushandisa pombi kupfuura pabhasikoro rakajairika kuitira kuti uwane kusvetuka kwakakodzera pakusvetuka.Izvi zvinoda simba rose remuviri, kunyanya hudyu. uye simba remakumbo.
Lumbu (a lunge) kufamba kune divi rimwe chete;gumbo rimwe chete rinoita kuti misumbu yako igadzikane kuti uwedzere kuenzana, kurongeka, uye kugadzikana.Kushandisa gumbo rimwe chete panguva kunogona kuita kuti muviri wako usanyanya kugadzikana, izvo zvinoita kuti musana wako nepakati zvishande zvakaoma kuchengetedza kuenzanisa.Paunoburuka pabhasikoro, une gumbo rinotsigira.Vamwe vanhu vanogona kushandisa chero gumbo segumbo rekutsigira, kunyange zvazvo vazhinji vane rutsoka rwepamberi runotonga.Malunji anobatsira kuenzanisa simba remakumbo ako, saka unogona kushandura tsoka dzako dzepamberi.Static lunges inotarisa yako glutes, quads, uye hamstrings sezvaunoisa huzhinji hwehuremu hwako pamakumbo ako epamberi uye kushandisa makumbo ako ekumashure kuenzanisa, kugadzikana, uye kutsigira muviri wako wose.
Kuti uite kumira, tanga wakamira uye tora nhanho iri pakati nepakati kumberi. Svevedza chiuno chako pasi wakananga pasi. Makumbo ako epamberi anofanira kunge ari pakona ye90 ° zviziso zvako zviri pasi pemabvi ako. Kana zvisina kudaro, gadzirisa. Makumbo ako ekumashure anofanirwa kunge akakotama zvishoma, zvigunwe zvakakotama, uye mabvi achifamba pamusoro peuriri. Zvakakosha kuchengetedza nzvimbo yakatwasuka pano, nemusoro wakanyatsoenderana nehudyu.Iyi ndiyo nzvimbo yako yekutanga.Kubva panzvimbo iyi, dzvanya kumberi. chitsitsinho kusvikira gumbo repamberi rakarurama kana kuti rakakotama zvishoma.Kunyange panzvimbo yepamusoro, makumbo ako ekumashure anoramba akasununguka uye zvigunwe zvako zvinogona kushanduka. Dzokorora izvi, kunyura mumapapu, kuita 12-15 reps pagumbo rimwe nerimwe re 3-4 seti.
Ribhoni inodhonza shandisa mapendekete mapendekete mapendekete kuti aite mhasuru mukati mekumusoro kumashure, kusanganisira rhomboids, misungo, uye rear deltoid. Izvo zvinobatsira pakuvandudza simba remafudzi nepakati-kumashure, zvose zvakakosha pakuchaja mabhasikoro emagetsi anorema kuburuka. Simba remafudzi uye kugadzikana zvinopa tsigiro ye "yakagadzirira" kana "kurwisa" nzvimbo uye inofanirwa kuchengetedza postural balance.Mid-back simba rinobatsira kufambisa bhasikoro mberi uye kumashure pasina kurasikirwa nefomu kana kutonga.
Kuti uite bhendi rekudhonza, unofanira kutanga wawana bhendi. Chero mhando yebhendi iri nyore kurwisa ichaita. Isa mapendekete ako pasi nekumashure, simudza musoro wako, uye chengeta chipfuva chako kunze. mapendekete ako.Bata mabhanhire uye ugadzirise kushorwa kuitira kuti pave nekukakavadzana zvishoma pakati pemaoko ako.Iyi ndiyo nzvimbo yako yekutanga.Tanga nekufunga nezvemusana wako uye kusvina mafudzi ako pamwe chete, wozotambanudza maoko ako uye bhanhire kumativi ako. (ichiri kuenderana nemapfudzi ako) munzvimbo ye "T".Kana iwe usingakwanisi kukwevera mabhanhire parutivi neruoko rwakarurama, gadzirisa nzvimbo yekutanga kuti utange nediki shoma shoma.Dzorera kufamba, fambisa maoko ako kumashure. mberi, uye dzokorora 10-12 nguva dze 3-4 seti.
Aya matipi ekukurumidza ehunyanzvi uye ekugwinya achakubatsira iwe kunzwisisa akawanda ekubata nuances yekufunga kana uchikwira eMTB.Kunyangwe iwe usingafungi kukwira pa "rima divi", izvi zviitwa zvinokusimbisa pakugara uchikwira.Ronga kuita muchinjikwa -kudzidzisa chikamu chetsika yako gore rose, uye shanyira Singletracks 'YouTube chiteshi kune mamwe matipi ekudzidzisa.
Great article!Ndinobvumirana nezvakawanda zvezvinhu pano, kunze kweDH yakaoma pane ebike chikamu.Kubva kune chikamu chemuviri, hongu, zvinotora simba rakawanda kubata mhuka idzi, asi mabhasikoro anorema (kazhinji ane matairi makuru eDH casing) ari yakawanda yakasimwa uye ine zvishoma kutsauka.E-mabhasikoro haana kunaka pane pedal DH, asi pamawere/akasununguka/akakasharara eDH nzira ndinonyatsoda yangu 52 lb levo nekuti inonyaradza zvese pasi uye kazhinji iri nani pane yangu 30 lb Stumpy iri nyore. kushandisa super gnar.Ndinongodzidzisa e-mabhasikoro ane mamwe e-mabhasikoro, asi ikozvino ini ndichawedzera kuverenga chinyorwa chako.