Iibhayisekile zombane zinjalo.Nditshilo into endiyithethileyo. Ukuba awukayingeni ipati yokuncedisa ngepedali, kufanelekile ukuyijonga. Ngokuchaseneyo nengxoxo eninzi yeqela le-Facebook, iibhayisekile zentaba zombane zisabonelela ngokuqina komzimba kwaye ziyonwabisa kakhulu. Umahluko kuphela kukuba ungahamba iimayile ezininzi unoncumo oluninzi ngexesha elifanayo nebhayisekile engenamqhubi, umngcipheko omncinci wokuqhuma kwentliziyo yakho. Funda: Umgudu owenzayo uxhomekeke kuwe nakwimveliso yamandla oyikhethayo. Ukuba usebenzisa imveliso ephakathi kulo lonke uhambo, isantya sentliziyo yakho siya kuhlala sihambelana, uya kuba nokuphumla kweoksijini encinci, kwaye usakha izihlunu zakho. Ukuba amandla akho aphumayo akwindawo ephantsi, izihlunu zakho kuya kufuneka zisebenze nzima kwaye isantya sentliziyo yakho siya kwanda.
Xa ugqiba ekubeni uqalise ukusebenzisa indlela yokuqhuba iimoto, kukho izinto ezimbalwa ekufuneka uziqwalasele malunga nokuphatha kunye nokuzivumelanisa nezimo. Okokuqala, ngaphambi kokuba ukhwele ibhayisekile ye-elektroniki, kufuneka ube nobuchule bokuphatha ibhayisekile. Izakhono ezininzi zinokuguqulwa, kodwa njengoko ubunzima be-eMTB busanda, ixesha lezakhono kunye nezakhono ngokwazo zifuna uhlobo olwahlukileyo lwamandla kunye nobuchule ukuze uhambo lube mnandi ngakumbi. Ukuqeqesha izihlunu zakho ngokudibeneyo linyathelo lokuqala elihle. Kwabo banomdla kwi-eMTB okanye abaye bathatha inyathelo, nazi iingcebiso zokulungiselela umzimba nengqondo yakho ubunzima obongezelelekileyo, isantya kunye namandla ebhayisekile yentaba encedisa ngombane.
Ukunyuka kwi-e-MTB kulula kakhulu kunokukhwela ibhayisekile engenamqhubi ngenxa yoncedo lwemoto. Ubunzima abuyonto ibalulekileyo xa unyuka intaba. Ukunyuka okutyibilikayo nokuqhubekayo kunokusonjululwa kusetyenziswa phantse zonke iindlela kwibhayisekile ye-e. Umzekelo, indlela yomlilo yokunyuka "okubi okuyimfuneko" okuhlala kukruqula kwaye kunzima kunokukhawuleziswa ngokutshintshela kwimodi ethi "Accelerate" okanye "Ridiculous" (*amagama eendlela ayahluka ngokwempawu zebhayisekile). Ukuba akukho miqobo mikhulu, uya kuhlala uhleli kwiindawo eziphakamileyo kakhulu. Ukutsala kuvela kwi-pedal cadence ehambelanayo kunye nomzimba olinganiselayo kwibhayisekile xa kuthelekiswa nomhlaba.
Umzekelo, ukuba indlela ityebile, kuya kufuneka uhambise umzimba wakho uhleli phantsi, ugobile; izinqe zakho zigobile phambili esihlalweni, isifuba sakho sithotyelwe kwi-handlebars, iingalo zakho zikwimo "ye-W", kwaye iingqiniba zakho zikufutshane namacala akho. Njengoko imithetho esisiseko yefiziksi isitsho, yonke intshukumo inempendulo, kwaye kwibhayisekile yoncedo lombane, loo mpendulo idla ngokukwenza uzive ngathi uphoswa ngasemva xa injini ijikiswa phambili. Enyanisweni, kwezinye iimeko, unokuzifumana "uqhubeka". Ukuba ukwimo yoncedo ephezulu, ukulungiswa okuncinci kwendawo yomzimba kuya kwenza icebo. Ukuseta ibhayisekile kwimo yoncedo ephezulu lukhetho, kodwa akufuneki. Ukuba injongo yakho kukwandisa umsebenzi wakho wentliziyo, ukuseta imo yamandla kwimo yoncedo encinci okanye ephakathi kuya kukuvumela ukuba ulawule umzamo wakho kunye nomvuzo: uya kusindisa nobomi bebhetri.
Ayizizo zonke iindawo zokunyuka ezidalwe ngokulinganayo. Iindawo ezikhululekileyo nezirhabaxa zokunyuka okanye iindawo zobugcisa ezingakumbi zinokwenza ubunzima bubonakale ngakumbi kwaye zifune ukuba umkhweli aqonde iindlela zamandla ezikhoyo kunye nendlela amandla aphuma ngayo aza kuguqulela ngayo ekutsaleni okanye ukungabikho kwawo. Cinga ngale meko: unyuka umzila omnye okanye emibini onamatye aphakathi kwimo ye-Eco okanye yeTrail (elula ukuya kweyokuncedisa okuphakathi) kwaye okwangoku kulungile. Emva koko, uya kubona inqwaba enkulu yamatye anqabileyo anothuli ngaphambili. Kukho "umgca" obonakalayo kwiimpawu, kodwa akulula.
Ingqondo yakho yokuqala isenokuba kukwandisa amandla aphezulu, kuba isantya esingaphezulu silingana namandla angaphezulu, kwaye ungatyhala phezulu, akunjalo? Akulunganga. Ungena kwi-function kwi-full assist mode uze ume kwi-pedals, kwenzeka ntoni emva koko? Ungaphumelela, kodwa usenokuba phambili kakhulu okanye ubuyele umva kakhulu kwaye uya kuma okanye uwe. Asikuko ukuba awukwazi ukulungisa olu hlobo lwemiqobo kwi-high assist mode, isenokungabi yeyona iphumeleleyo okanye esebenza kakuhle.
Xa kufikwa kwimiqobo yobuchwephesha, indawo yomzimba kunye nokukhupha amandla kubaluleke kakhulu. Ukuba amandla aphezulu kwaye umi kwiipedali, iziko lakho lomxhuzulane kufuneka libe phakathi ukuze ugcine ubunzima bakho kumatayara omabini. Imilenze yakho sele inamandla xa unyuka umi, ngoko ke udala amandla omzimba wakho kunye nebhayisekile yakho kabini. Uninzi lweemoto zisebenzisa uxinzelelo oluncinci lwepedali kuyo yonke imisebenzi yokuseta imo. Ukuba umzimba wakho awulingani kakuhle, oku kunokubangela amandla amaninzi okukhetha ukugcina ukubambelela kumgca owufunayo. Ukunqoba imiqobo yobuchwephesha, kunokuba luncedo ukunciphisa amandla kwaye uthembele kwimilenze yakho kunye nezakhono zokuphatha ibhayisekile ukunceda ukukhwela. Ungafumanisa ukuba nokuba ukwindawo yokuma awuthambeki phambili kunebhayisekile eqhelekileyo. Khumbula, imotor ikhona ukukunceda, ayikutyhaleli.
Xa ukhwela ibhayisekile ye-elektroniki unyuka intaba, uza kufumanisa ukuba kwangoko nje ukuba ucinezele iipedali, ibhayisekile iya phambili. Ukuba awunayo indlela yokubamba eqinileyo kwiihandlebars kwaye ugobe kancinci phambili, kusenokwenzeka ukuba ubuyele umva njengoko ibhayisekile isiya phambili. Iplanga ngumthambo womzimba wonke, kodwa iluncedo kakhulu ekwakheni uzinzo kwi-erector spinae, abs, kunye ne-obliques, kunye nomqolo ongaphezulu, ii-lats, kunye ne-glutes. Umongo yinxalenye ebalulekileyo yokulungisa indawo yomzimba webhayisekile, kwaye amandla omqolo alungile ekutsaleni.
Ukuze urhuqe iplanga, kufuneka uqale ufumane i-kettlebell, ubunzima, ingxowa yesanti, okanye into enokurhuqwa phantsi. Qala ujonge emhlabeni nge-High Plank Pose: izandla kunye nezandla zingaphantsi kwamagxa, umzimba ulungelelene, ulungelelene, uqine umbindi (utsala inkaba uye emqolo), imilenze kunye neenyawo zibambekile (zigobile). Le yindawo oqala kuyo. Beka ubunzima bakho kwicala lasekhohlo lomzimba wakho ngokuhambelana nesifuba sakho. Ubambe iplanga elifanelekileyo, fikelela isandla sakho sasekunene phantsi komzimba wakho, ubambe ubunzima, kwaye uburhuqe ngaphandle komzimba wakho ngasekunene. Phinda intshukumo efanayo ngengalo yakho yasekhohlo, urhuqe ukusuka ekunene ukuya ekhohlo. Gqibezela ukurhuqa okuli-16 kwiiseti ezi-3-4.
I-dive bomber ikwayindlela yokuzilolonga umzimba wonke ejolise ngqo kumbindi, esifubeni, nasemagxeni. Ukuze wenze i-dive bomber, qala ngeplanga uze ubuyele kwindawo yenja ehlayo eguqulweyo. Umzimba wakho ujonge phantsi, hambisa isisu sakho siye emathangeni akho, uphakamise izinqe zakho, wolule imilenze neengalo zakho, kwaye ucinezele amakhwapha akho uye phantsi. Kufuneka ujongeke njengentente yomntu. Qinisekisa ukuba iinyawo zakho zibanzi kunobubanzi besinqe kwaye izandla zakho zibanzi kancinci kunobubanzi bamagxa ukuze uncede ngokulinganisela. Le yindawo oqala kuyo. Goba iingqiniba zakho kancinci kwaye wehlise ibunzi lakho liye phantsi phakathi kwezandla zakho. Zama ukugcina intente yakho isendaweni ixesha elide kangangoko unako. Qhubeka wehlisa ibunzi lakho liye emhlabeni, uze "ubeke" umzimba wakho phezu kwezandla zakho, uqale ngebunzi lakho, impumlo, isilevu, intamo, isifuba, kwaye ekugqibeleni isisu sakho. Ngoku kufuneka ube kwi-modified cobra pose umzimba wakho ujikeleza phezu komhlaba, iingalo zithe tye phantsi kwamagxa akho, isilevu siphakanyisiwe kwaye ujonge eluphahleni. Ungayiguqula le ntshukumo ngezandla zakho, kodwa kunzima kakhulu. Endaweni yoko, buyisela umzimba wakho kwiplanga uze ubuyele kwinja ehlayo eguquliweyo. Phinda isenzo izihlandlo ezili-10-12 ukuze ufumane iiseti ezi-3-4.
Ukukhwela ibhayisekile yombane kunzima kakhulu kunebhayisekile eqhelekileyo ngenxa yobunzima bayo obungaphezulu. Iibhayisekile zombane zasezintabeni zifuna amandla angakumbi kunye nokuqina ukuze zehle, ingakumbi kwiindawo ezixineneyo, ezinamatye, ezineengcambu kwaye ezingaqinisekanga. Ngokungafaniyo nokunyuka intaba, awusebenzisi i-pedal assist xa usehla intaba, ngaphandle kokuba ukhwela intaba kwaye uhamba ngaphantsi kwe-20 mph. I-eMTB epheleleyo ijikeleza kumgama we-45-55 lb, kwaye njengomkhweli okhaphukhaphu ndivakalelwa kukuba iyehla intaba.
Njengakwiibhayisekile eziqhelekileyo, kubalulekile ukugcina iinyawo zakho “zinzima” kwiipedali xa udibana nemiqobo endleleni. Indawo yomzimba wakho kufuneka ilungelelaniswe kwaye izinzile kwindawo “yohlaselo” okanye “yokulungela” njengoko uhambisa ibhayisekile phambili/ngasemva nangaphandle. Amandla emilenze kunye nombindi alungile ekugcineni indawo elungeleleneyo njengoko ibhayisekile ihamba phantsi kwakho. Amandla omqolo namagxa abalulekile ekulawuleni ubunzima bebhayisekile njengoko itsiba imiqobo, ingakumbi kwindawo etshintsha ngokukhawuleza kwaye ngesantya esiphezulu.
Ukutsiba kwi-eMTB nako kunzima kancinci. Ngokubanzi, kunzima ukutsiba kwibhayisekile enzima ngaphandle kwe-throttle. Banexesha elincinci lokuhamba kwaye bayacotha emilebeni. Ukuba useluhambeni, kusenokungavakali ngolu hlobo kuba ubunzima bebhayisekile bukunyanzela ukuba utsibe. Kwiipaki ezisezantsi okanye kwiindawo zokutsiba, kuyimfuneko ukusebenzisa ipompo ngaphezu kwebhayisekile eqhelekileyo ukuze ufumane ukutsiba okufanelekileyo xa utsiba. Oku kufuna amandla omzimba apheleleyo, ngakumbi amandla esinqe kunye nemilenze.
I-lunge yintshukumo ecala-nye; umthambo womlenze omnye ovuselela izihlunu zakho ezizinzisayo ukuze kuphuhliswe ulungelelwano, ulungelelwano, kunye nokuzinza. Ukuzilolonga umlenze omnye ngexesha kunokubangela ukuba umzimba wakho ungazinzi, nto leyo enyanzela umqolo wakho kunye nombindi ukuba usebenze nzima ukugcina ulungelelwano. Xa uhla ngebhayisekile, unomlenze oxhasayo. Abanye abantu banokusebenzisa nawuphi na umlenze njengomlenze oxhasayo, nangona uninzi luneenyawo zangaphambili ezilawulayo. I-lunges inceda ukulinganisela amandla emilenze yakho, ngoko ke unokutshintshanisa iinyawo zakho zangaphambili. I-lunges eziqinileyo zijolise kwi-glutes yakho, i-quads, kunye ne-hamstrings njengoko ubeka uninzi lobunzima bakho kwimilenze yakho yangaphambili kwaye usebenzisa imilenze yakho yangasemva ukulinganisela, ukuzinza, kunye nokuxhasa umzimba wakho wonke.
Ukuze wenze i-lunge engashukumiyo, qala ngokuma uze uthathe inyathelo eliphakathi ukuya phambili. Yehlisa izinqe zakho uye phantsi. Imilenze yakho yangaphambili mayibe kwi-engile ye-90° kunye namaqatha akho angaphantsi kwamadolo akho. Ukuba akunjalo, yilungise. Imilenze yakho yangasemva mayigobe kancinci, iinzwane zigobe, kwaye amadolo ajikeleze ngaphezu komgangatho. Kubalulekile ukugcina indawo ethe nkqo apha, intloko ihambelana kakuhle nezinqe. Le yindawo oqala kuyo. Ukusuka kule ndawo, cinezela isithende sangaphambili de umlenze wangaphambili uthe tye okanye ugobe kancinci. Nokuba ukwindawo ephezulu, imilenze yakho yangasemva ihlala igobile kwaye iinzwane zakho zinokugoba. Phinda oku, ungena kwi-lunges, wenze ii-reps ezili-12-15 kumlenze ngamnye iiseti ezi-3-4.
Iiribhoni ezitsalwayo zisebenzisa ukucutheka kweblade yamahlombe ukuze kusebenze izihlunu kumqolo ongasentla, kuquka iirhomboid, iitraps, kunye ne-rear deltoid. Ziluncedo ekuphuhliseni amandla egxalaba kunye nomqolo ophakathi, zombini zibalulekile xa kutshajwa iibhayisekile zombane ezinzima xa zihla entabeni. Amandla egxalaba kunye nokuzinza kubonelela ngenkxaso kwindawo "yokulungela" okanye "yokuhlasela" kwaye ziyimfuneko ukugcina ibhalansi yokuma. Amandla aphakathi komqolo anceda ukuhambisa ibhayisekile phambili nangasemva ngaphandle kokulahlekelwa yimo okanye ulawulo.
Ukuze wenze i-band pull, kufuneka uqale ufumane i-band. Naluphi na uhlobo lwe-resistance band elula luya kufaneleka. Jikelezisa amahlombe akho ezantsi nangasemva, phakamisa intloko yakho, kwaye ugcine isifuba sakho singaphandle. Yandisa iingalo zakho phambi komzimba wakho kwaye ulungelelanise namahlombe akho. Bamba ii-straps kwaye ulungise i-resistance ukuze kubekho uxinzelelo oluncinci phakathi kwezandla zakho. Le yindawo oqala kuyo. Qala ngokucinga ngomqolo wakho kwaye ucinezele ii-blades zakho zamahlombe kunye, uze usasaze izandla zakho kunye nee-straps emacaleni akho (zisahambelana namahlombe akho) kwindawo "ye-T". Ukuba awukwazi ukutsala ii-straps ngengalo ethe tye, lungisa indawo yokuqala ukuze uqale nge-slack encinci. Buyisela intshukumo, buyisela izandla zakho ngaphambili, kwaye uphinde amaxesha ali-10-12 kwiiseti ezi-3-4.
Ezi ngcebiso zikhawulezayo zobugcisa nokomelela komzimba ziya kukunceda uqonde izinto ezininzi ekufuneka uziqwalasele xa ukhwela i-eMTB. Nokuba awucingi ngokukhwela “kwicala elimnyama”, ezi ziqhelo ziya kukwenza ube namandla ekukhweleni rhoqo. Cwangcisa ukwenza uqeqesho oludibanisa umzimba lube yinxalenye yomkhwa wakho unyaka wonke, kwaye undwendwele itshaneli ye-YouTube yeSingletracks ukuze ufumane amanye amacebiso oqeqesho.
Inqaku elihle kakhulu! Ndiyavumelana nenkoliso yezinto apha, ngaphandle kokuba i-DH inzima kwicala le-ebike. Ukusuka kwinxalenye yomzimba, ewe, kuthatha amandla angakumbi ukuphatha ezi zilwanyana, kodwa iibhayisekile ezinzima (ezihlala zinamatayara amakhulu e-DH casing) zityalwe kakhulu kwaye azinasiphazamiso sininzi. Iibhayisekile ze-E azilungile kwi-pedal DH, kodwa kwiindlela ze-DH ezinde/ezikhululekileyo/ezirhabaxa ndikhetha i-levo yam ye-52 lb kuba ithulisa yonke into kwaye idla ngokuba ngcono kune-30 lb yam i-Stumpy kulula ukuyisebenzisa i-super gnar. Ndiqeqesha ii-e-bikes kuphela ngee-e-bikes ezininzi, kodwa ngoku ndiza kongeza ukufunda inqaku lakho.