Makomo uye trail bhasikoro inzira inonakidza yekurovedza muviri. Kukwira bhasikoro kunoda muviri wese / musimboti simba, simba rinoputika, kuenzanisa, kutsungirira, uye kugona kufambisa bhasikoro, kuvaka kumhanya, uye kutora mabumps nenzvimbo. Asi zvakare zvinoreva kuti mamwe mamhasuru anowedzera kushandiswa, zvichikonzera kuwandisa kwemuviri izvo zvinogona kutungamira kumatambudziko emusculoskeletal uye mamiriro. Simba, moyo, uye kuyambuka-kukodzera zvinogona kubatsira kudzidziswa kukwira bhasikoro kwekuvandudza mashandiro, zvakachengeteka uye zvakanyanya kuvimba kutasva, nekudzivirira kukuvara.
Mukati
Kudzidziswa Kwemabhasikoro Makomo
Mamwe mabhenefiti ekudzidziswa ndeaya:
- Kuwedzera kusimba kwemapfupa.
- Kuvandudza hutano hwekubatana.
- Kugadzirisa kusaenzana uye chimiro chisina kunaka.
- Kuonda.
- Kuchembera musuru kurasikirwa kudzivirira.
Kuchengeta chimiro chemuviri chakanangana nebhasikoro kunoda simba guru rekuita mafambiro kana uchifambisa muviri kumashure uye mberi, kudivi nedivi, uye kusundira kumusoro nekudzika apo zvipingamupinyi zvakasiyana zvinobuda. Chinangwa chemaekisesaizi ndechekushanda nhengo dzemuviri dzakasiyana panguva imwe chete uye diagonally, semafambiro anoshandiswa pabhasikoro.
General Overview yeGomo Biking Training
- Vaka simba -Tarisa iyo quads, hamstrings, uye mhasuru dzemudumbu kuti dzive nesimba pedaling sitiroko.
- Wedzera kutsungirira -Dzivisa kuneta nekukurumidza nekuda kwemakumbo asina simba uye kuita aerobic.
- Kuvandudza unyanzvi hwebhasikoro remakomo -Famba nekukurumidza uye zvakanyanya nekuvandudza kubata bhasikoro uye hunyanzvi hwekuita.
Vhiki Yekudzidzisa Muenzaniso
Nharaunda inotaridza kusimba, asi misimboti imwechete inoshanda pakudzidziswa kuchovha bhasikoro semimwe mitambo yekushingirira. Heino muenzaniso wekudzidziswa kune anotanga anogona kugadziriswa kune zvinodiwa nemutasvi:
Muvhuro
- Kutambanudza uye kudzidzisa mhasuru kuti uzorore kudzivirira kuoma kana kukwenya panguva yekutasva.
Chipiri
- Beginner zvikomo zvikomo trail ride.
- Zvikomo zvakaenzana ne HIIT kudzidziswa.
- Dzorera pamafurati nekudzika.
Chitatu
- Chiedza, rwendo rupfupi.
- Tarisa pamatekinoroji ekufambisa uye / kana kurovera makona.
China
- Kufamba-famba kwepakati-kureba pane sandara kuenda kuzvikomo.
- Chengetedza kumhanya kwekukurukurirana uye unakirwe nemakwara.
Chishanu
- Recovery day.
- Kutambanudza, kukwiza, uye kupupuma furo.
Mugovera
- Kufamba kwenguva refu.
- Enda panhanho yekukurukurirana uye unakirwe.
- Usarega maitiro achikundikana kana muviri watanga kuneta.
Svondo
- Kufamba kwepakati-kureba.
- Enda nenhanho yekukurukurirana.
Basic Unyanzvi
Kudzidzira unyanzvi hwokugadzira huchagadzirira kutanga vatyairi vemakomo kuti ubudirire. Heano mashoma mashoma ehunyanzvi ekutanga:
Cornering
- pakufamba singletrack zvinoreva kuita majana akasimba.
- Cornering hunyanzvi hwakakosha husingafaniri kumbomira kudzidzira uye kuvandudzwa.
Cornering Drills
- Sarudza kona panzira yemunharaunda uye wokwira nayo kusvika wagona.
- Tarisa pakukwira zvakanaka kuburikidza nekona, uye kumhanya kunoburitsa.
- Sezvo chivimbo chichivaka mumakona, ita zvakafanana kune rumwe rutivi.
Nyora kunze
- Tasva uchienda kumucheto kwekunze kana wava kusvika pakona.
- Tanga kutendeuka pamberi penzvimbo yakapinza yekona.
- Namatira kune iri kure nechekunze kwekona kana uchikwira kunze kwekona.
Brake Pamberi Pekona
- Mabhureki ari mukona anogona kuita kuti matai asvedzeke asingadzoreki, zvichikonzera tsaona yekutsvedza-uye-kudonha.
- Tarisa kuburikidza nekutendeuka sezvo bhasikoro rinotevera apo maziso anotarisa.
- Usatarise vhiri remberi, izvo zvinogona kukonzera tsaona yekudonha kana kubhururuka.
- Pakupedzisira, vatasvi vanogona kubata nzira iyi, asi yakanyanyisa kune vanotanga.
Smooth Ride
Vatangi vekutanga vanogona kushamiswa kuti ingani mabhasikoro emunzvimbo anogona kukwira nekupfuura. Mazuva ano kumiswa kwebhasikoro remakomo uye masisitimu ematai anogona kuzvibata. Nekudaro, kushandisa nzira chaiyo kwakakosha kuti upfuure kana kutenderedza zvipingamupinyi uye kudzivirira kubondera.
- Gara uchiziva zvakakupoteredza.
- Chengetedza muviri wakasununguka paunosvika kune zvipingamupinyi.
- Sarudza nzira yekukunda chipingamupinyi - kukwira pamusoro, pop / simudza mavhiri, kusvetuka, kana kuchovha uchitenderera.
- Ramba uine chivimbo.
- Paunenge uchikwira pamusoro pechipingamupinyi, chengetedza chiyero chakafanana pamakumbo uye chengetedza matako zvishoma kubva pachigaro.
- Chengetedza maoko nemakumbo zvakasununguka uye rega muviri utore kuvhunduka kwechipingamupinyi.
- Vimba nekumisa uye matai.
- Ita shuwa kuti kumhanya kwakakwana kunogadzirwa kuti uende pamusoro payo uye kuti haimise bhasikoro nekukonzera kudonha.
- Dzimwe nzvimbo dzakashata dzenzira dzinogona kuda simba rakawedzerwa kubata bhasikoro.
brake
- Hapana chikonzero chekusvina zvibato zvebhureki nesimba rakanyanyisa.
- Kunyanya mabhureki, kunyanya kumberi, kungango tungamira kufiripi kana kubondera.
- Mabhureki anoitwa kuti amire nesimba shoma.
- Vatangi vekutanga vanokurudzirwa kudzidza kushandisa mwenje wekubata kana braking.
- Kuvandudzwa kunozotevera nechikamu chega chega chekutasva.
hwaro
References
Arriel, Rhaí André, et al. "Iyezvino Maonero eMuchinjikwa-Nyika Makomo Biking: Physiological uye Mechanical Aspects, Evolution yeBhasi, Tsaona, uye Kukuvara." International Journal of Environment research and Public Health vol. 19,19 12552. 1 Gumiguru 2022, doi:10.3390/ijerph191912552
Inoue, Allan, nevamwe. "Migumisiro yeSprint inopesana neHigh-Intensity Aerobic Interval Training paCross-Country Mountain Biking Performance: Muedzo Unodzorwa Wakasununguka." PloS rimwe vol. 11,1 e0145298. 20 Ndira 2016, doi:10.1371/journal.pone.0145298
Kronisch, Robert L, uye Ronald P Pfeiffer. "Kukuvara kwekukwira bhasikoro: chiitiko." Mushonga wemitambo (Auckland, NZ) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004
Muyor, JM, uye M Zabala. "Kuchovha Mugwagwa uye Kukwira Mabhasikoro Kunogadzira Zvigadziriso paSpine uye Hamstring Extensibility." International Journal yemishonga yemitambo vol. 37,1 (2016): 43-9. doi:10.1055/s-0035-1555861
Ranchordas, Mayur K. "Nutrition for adventure racing." Mushonga wemitambo (Auckland, NZ) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303
Professional Makuriro Ekudzidzira *
Ruzivo rwuri pano pa "Mountain Biking Kudzidzisa Vanotanga: El Paso Back Clinic"Hazvina kuitirwa kutsiva hukama hwemunhu nemunhu ane ruzivo nezvehutano kana chiremba ane rezinesi uye haisi zano rekurapa. Tinokukurudzira kuti uite sarudzo dzehutano maererano netsvakiridzo yako uye kudyidzana nenyanzvi yezvehutano inokwanisa.
Ruzivo rweBlog & Hurukuro dzeKukura
Nzvimbo yedu yeruzivo inogumira kuChiropractic, musculoskeletal, mishonga yemuviri, hutano, inopa etiological viscerosomatic kusagadzikana mukati mezviratidzo zvekiriniki, yakabatana somatovisceral reflex Clinical dynamics, subluxation complexes, nyaya dzehutano dzakaoma, uye / kana zvinyorwa zvemishonga zvinoshanda, misoro, uye nhaurirano.
Isu tinopa uye tinopa kubatirana kwekiriniki nenyanzvi dzakasiyana-siyana. Imwe neimwe nyanzvi inotongwa nehunyanzvi hwavo chiyero chekudzidzira uye kutonga kwavo kwerezinesi. Isu tinoshandisa inoshanda yehutano & hutano mapuroteni kurapa uye kutsigira kuchengetedza kwekukuvadzwa kana kusagadzikana kwemusculoskeletal system.
Mavhidhiyo edu, zvakatumirwa, misoro, zvidzidzo, uye ruzivo rwunobata nyaya dzekiriniki, nyaya, uye misoro ine chekuita uye zvakananga kana zvisina kunanga kutsigira kwedu kwekiriniki yekudzidzira.
Hofisi yedu yakaedza zvine mutsindo kupa zvinyorwa zvinotsigira uye yaona tsvakiridzo yakakodzera kana zvidzidzo zvinotsigira zvatakatumira. Isu tinopa makopi ekutsigira ekutsvagisa zvidzidzo zvinowanikwa kumatare edzimhosva uye kuruzhinji pachikumbiro.
Isu tinonzwisisa kuti tinofukidza zvinhu zvinoda imwe tsananguro yekuti ingabatsire sei mune imwe chirongwa chekutarisira kana yekurapa protocol; Naizvozvo, kuti uenderere mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza Dr. Alex Jimenez, DC, kana taura nesu isu 915-850-0900.
Tiri pano kuzokubatsira iwe nemhuri yako.
zvikomborero
Dr. Alex Jimenez DC, Msacp, RN*, CCST, IFMCP*, CIFM*, atn*
email: qeqeshi@elpasofunctionalmedicine.com
Akapihwa rezenisi saChiremba weChiropractic (DC) mu Texas & New Mexico*
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Compact Status: Multi-State License: Wakatenderwa Kudzidzira mukati 40 States*
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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