Abaqalayo boQeqesho lweBhayikhi eNtabeni: El Paso Back Clinic

Ukukhwela ibhayisekile eNtabeni kunye nomzila yindlela eyonwabisayo yokuzilolonga. Ukuhamba ngebhayisekile entabeni kufuna umzimba wonke/undoqo wamandla, amandla aqhushumbayo, ibhalansi, unyamezelo, kunye nobuchule bokuqhuba ibhayisekile, isantya sokwakha, kunye nokufunxa amaqhuma arhabaxa kunye nomhlaba. Kodwa kukwathetha ukuba izihlunu ezithile zisetyenziswa ngokugqithiseleyo, zibangela ukuhlawula ngokugqithiseleyo emzimbeni onokubangela iingxaki kunye neemeko ze-musculoskelet. Amandla, i-cardiovascular, kunye ne-cross-fit inokuzuza uqeqesho lokuhamba ngebhayisikili yeentaba ukwenzela ukuphucula ukusebenza, ukukhwela okukhuselekileyo kunye nokuzithemba ngakumbi, kunye nokuthintela ukulimala.

Uqeqesho lokukhwela ibhayisekile eNtabeni

Izibonelelo ezimbalwa zoqeqesho zezi:

• Ukwandisa ukuxinana kwamathambo.
• Ukuphucula impilo edibeneyo.
• Ukulungisa ukungalingani kunye nokuma okungenampilo.
• Ukuhla ukusinda.
• Ukuthintela ukuguga kwemisipha.

Ukugcina ukuma komzimba okugxile kwibhayisekile kufuna amandla angundoqo ukwenza iintshukumo xa uhambisa umzimba ngasemva nangaphambili, ngapha nangapha, nokutyhala phezulu naphantsi xa kuvela imiqobo eyahlukeneyo. Iinjongo zokuzilolonga kukusebenza amalungu ahlukeneyo omzimba ngaxeshanye nangediagonally, njengeentshukumo ezisetyenziswa kwibhayisekile.

Isishwankathelo ngokubanzi soQeqesho lokukhwela ibhayisekile eNtabeni

• Yakha amandla -Jonga i-quads, i-hamstrings, kunye nezihlunu zesisu ukunika amandla izibetho ze-pedaling.
• Yandisa unyamezelo -Kuphephe ukudinwa kwangoko ngenxa yemilenze ebuthathaka kunye nokusebenza kwe-aerobic.
• Ukuphucula izakhono zebhayisekile yasezintabeni -Khwela ngokukhawuleza nangokufanelekileyo ngokuphucula ukuphatha ibhayisekile kunye nezakhono zobugcisa.

Umzekelo weVeki yoQeqesho

I-terrain imisela ubunzulu, kodwa imigaqo esisiseko efanayo iyasebenza kuqeqesho lokukhwela ibhayisekile entabeni njengeminye imidlalo yokunyamezela. Nanku umzekelo woqeqesho lomntu oqalayo onokuhlengahlengiswa ngokweemfuno zomkhweli:

uMvulo

• Ukolula kunye nokuqeqesha izihlunu ukuze uphumle kuthintele ukuqina okanye ukuxinana ngexesha lokukhwela.

uLwesibini

• Abaqalayo iinduli ezincinci zokuhamba uhambo.
• Iinduli ziyalingana Uqeqesho lwe-HIIT.
• Buyisa kwiiflethi kunye neenduli.

uLwesithathu

• Ukukhanya, uhambo olufutshane.
• Gxininisa kubuchule bokunyovwa kunye/okanye ukwotha iikona.

uLwesine

• Ubude obuphakathi ukukhwela kwithafa ukuya kwiinduli eziqengqelekayo.
• Gcina isantya sencoko kwaye ujabulele iindlela.

uLwesihlanu

• Usuku lokubuyisela.
• Ukuzolula, ukuphulula, kunye nokuqengqeleka kwamagwebu.

uMgqibelo

• Ukukhwela umkhondo omde.
• Hamba ngesantya sokuncokola kwaye wonwabe.
• Musa ukuvumela ubuchule busilele xa umzimba uqala ukudinwa.

iCawa

• Medium-lengate trail ride.
• Hamba ngesantya sokuncokola.

Izakhono ezisisiseko

Ukuziqhelanisa nezakhono zobugcisa kuya kulungiselela ukuqala iibhayisekile zeentaba ukuze uphumelele. Nazi izakhono ezimbalwa ezisisiseko zokuqalisa:

Ikona

• U kuhamba iculo kuthetha ukwenza utshintsho oluqinileyo.
• Ikona sisakhono esibalulekileyo ekufuneka singaze siyeke ukuziqhelanisa nokuphuculwa.

I-Cornering Drills

• Khetha ikona kumzila wendawo kwaye ukhwele kuyo de ube uphumelele.
• Gxininisa ekukhweleni ngokutyibilikayo kwikona, kwaye isantya siya kuvelisa.
• Njengoko ukuzithemba kwakha kwiikona, yenza okufanayo kwelinye icala.

Yolula

• Khwela uye kweyona ndawo ikude yangaphandle xa usondela ejikeni.
• Qalisa ujiko ngaphambi nje kweyona ndawo ibukhali yekona.
• Ncamathela kweyona ndawo ikude yekona xa ukhwela ekoneni.

Ibrake Phambi Kwekona

• Ukuqhobosha ekoneni kunokubangela ukuba amatayara atyibilike angalawuleki, kubangele ingozi yokutyibilika nokuwa.
• Jonga ngokujika njengoko ibhayisekile ilandela apho amehlo ajonge khona.
• Musa ukujonga ivili langaphambili, nto leyo enokukhokelela kwingozi yokuwa okanye ukuphaphatheka.
• Ekugqibeleni, abakhweli banokuphatha obu buchule, kodwa buhambele phambili kakhulu kubaqalayo.

Smooth Ride

Abaqalayo banokumangaliswa kukuba zininzi kangakanani iibhayisekile zomhlaba ezinokukhwela ngapha nangapha. Ukunqunyanyiswa kweebhayisekile zeentaba zanamhlanje kunye neenkqubo zamatayara ziyakwazi ukuyiphatha. Nangona kunjalo, ukusebenzisa ubuchule obuchanekileyo kubalulekile ukudlula okanye ukujikeleza imiqobo kwaye uthintele iingozi.

• Hlala unolwazi ngeendawo ezikungqongileyo.
• Gcina umzimba ukhululekile xa usondela kwimiqobo.
• Thatha isigqibo ngendlela yokuwoyisa umqobo - khwela ngaphaya, pop/nyusa amavili, xhuma, okanye khwela ujikeleze.
• Gcina ukuzithemba.
• Xa ukhwele phezu komqobo, gcina ibhalansi elinganayo kwiipedali kwaye ugcine iimpundu zisuka kancinci kwisali.
• Gcina iingalo kunye nemilenze ikhululekile kwaye uvumele umzimba ukuba ubambe ukothuka komqobo.
• Thembela ukumiswa kunye namatayara.
• Qinisekisa ukuba isantya esaneleyo senziwa ukuba siye ngaphaya kwayo kwaye ayiyi kumisa ibhayisekile kwaye ibangele ukuwa.
• Ezinye iindawo zendlela ezirhabaxa zinokufuna amandla ongeziweyo ukuze ubambe ibhayisekile ingashukumi.

Ukuqhekeza

• Akukho mfuneko yokukhama izibambo zebrake ngamandla amakhulu.
• Ukunyanzeliswa kweziqhoboshi kakhulu, ngakumbi umphambili, kunokukhokelela ekujikeni okanye kwingozi.
• Iziqhoboshi zenziwa ukuba zime ngamandla amancinci.
• Abaqalayo bacetyiswa ukuba bafunde ukusebenzisa i-touch touch xa bebraking.
• Uphuculo luya kulandela ngeseshoni nganye yokukhwela.

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SeSiseko

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Ucaphulo

U-Arriel, uRhaí André, et al. "Iimbono zangoku zeBhayikhi yeeNtabeni ezinqamlezileyo: Imiba yePhysiological kunye neMechanical, i-Evolution yeeBhayisi, iiNgozi kunye nokulimala." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 19,19 12552. 1 Okt. 2022, doi:10.3390/ijerph191912552

Inoue, Allan, et al. "Iimpembelelo ze-Sprint ngokuchasene ne-High-Intensity Aerobic Interval Training kwi-Cross-Country Mountain Biking Performance: Ulingo oluLawulweyo olungenamkhethe." PloS umqulu omnye. 11,1 e0145298. 20 Jan. 2016, doi:10.1371/journal.pone.0145298

Kronisch, uRobert L, kunye noRonald P Pfeiffer. "Ukulimala kwebhayisekile eNtabeni: uhlaziyo." Iyeza lezemidlalo (Auckland, NZ) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004

Muyor, JM, kunye noM Zabala. "Ukukhwela ibhayisekile ezindleleni kunye nokuhamba ngebhayisekile eNtabeni kuvelisa uhlengahlengiso kwiSpine kunye neHamstring Extensibility." Ijenali yeHlabathi yezamayeza ezemidlalo vol. 37,1 (2016): 43-9. doi:10.1055/s-0035-1555861

Ranchordas, Mayur K. "Isondlo somdyarho wokuzonwabisa." Iyeza lezemidlalo (Auckland, NZ) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303