Amagare yamashanyarazi ni .Navuze ibyo navuze.Niba utarinjiye mubirori bifasha pedal, birakwiye ko ubisuzuma. Bitandukanye nibiganiro byinshi mumatsinda ya Facebook, amapikipiki yo mumisozi aracyatanga imyitozo myinshi kandi birashimishije cyane .Itandukaniro gusa nuko ushobora kugenda ibirometero byinshi hamwe numwenyura mwinshi mugihe kingana na gare idafite umushoferi, ufite ibyago bike byumutima wawe uturika. Soma: Imbaraga washyizemo biterwa nawe hamwe nimbaraga zahisemo. Niba ukoresheje umusaruro uciriritse mugihe cyose, umuvuduko wumutima wawe uzahoraho, uzaruhuka ogisijeni nkeya, kandi ukomeze kubaka imitsi yawe.Niba imbaraga zawe ziri mukibanza gito, imitsi yawe igomba gukora cyane numutima wawe igipimo kiziyongera.
Mugihe uhisemo gusimbuka mumodoka, hari ibintu bike ugomba gutekerezaho mubijyanye no gufata neza no guhuza n'imiterere.Icyambere na mbere, mbere yo gutwara e-gare, ugomba kumenya ubuhanga bwo gutwara amagare.Ubuhanga bwinshi burashobora guhinduka, ariko nkuko uburemere bwa eMTB bwiyongera, igihe cyubuhanga nubuhanga ubwabyo bisaba ubwoko butandukanye bwimbaraga hamwe nubwiza kugirango urugendo rurusheho kunezeza.Gutoza imyitozo imitsi yawe nintambwe yambere ikomeye. Kubo ufite amatsiko kuri eMTB cyangwa wakoze gusimbuka, dore inama zimwe zo gutegura umubiri wawe nubwenge bwawe bwongerewe uburemere, umuvuduko nimbaraga za gare ifasha amashanyarazi.
Kuzamuka kuri e-MTB muri rusange biroroshye kuruta kuri gare idafite umushoferi bitewe nubufasha bwa moteri.Uburemere ntabwo ari ugutekereza kuzamuka. Kuzamuka neza, kuramba birashobora gukemurwa ukoresheje uburyo bwose kuri e-gare.Urugero , umuhanda wumuriro ukunze kurambirana kandi bigoye "kuzamuka nkenerwa" birashobora kwihuta cyane uhinduranya "Kwihuta" cyangwa "Urwenya" (* amazina yuburyo butandukanye bitewe nigare) .Niba nta mbogamizi nini, ushobora kuba ushobora guma wicaye hejuru cyane. Gukurura biva kuri pedal cadence ihamye hamwe numubiri uringaniye kuri gare ugereranije na terrain.
Kurugero, niba umuhanda uhanamye, uzakenera kwimura umubiri wawe wicaye, wunamye;ikibuno cyawe cyegamiye ku ntebe, igituza cyawe kimanikwa werekeza ku ntoki, amaboko yawe ameze nka “W”, kandi inkokora yawe yegereye impande zawe .Nk'uko amategeko y'ibanze ya fiziki abigaragaza, buri rugendo rufite reaction, no kuri gare ifasha amashanyarazi, iyo reaction akenshi ituma wumva ko ujugunywe inyuma mugihe moteri yerekejwe imbere. Mubyukuri, mubihe bimwe na bimwe, ushobora gusanga "ukomeje" .Niba uri mubufasha bwo hejuru buryo, guhindura imyanya yumubiri muto bizakora amayeri.Gushira igare muburyo bwo gufasha cyane ni amahitamo, ariko ntibisabwa.Niba intego yawe ari ukongera imirimo yumutima nimiyoboro yimitsi, hanyuma ugashyiraho uburyo bwimbaraga muburyo buto cyangwa buto bwo gufasha bizemerera ugomba kugenzura imbaraga zawe nigihembo: uzanarokora ubuzima bwa bateri.
Ntabwo kuzamuka kwose kuremwa bingana. Gutakaza, gukata hejuru hejuru cyangwa ibice byinshi bya tekiniki birashobora gutuma uburemere bugaragara kandi bigasaba uwagenderaho gusobanukirwa nuburyo bwimbaraga ziboneka nuburyo ingufu zizavamo zigenda zikurura cyangwa kubura. Reba iki kibazo: wowe 're kuzamuka urutare ruciriritse cyangwa inzira ebyiri muburyo bwa Eco cyangwa Inzira (ubufasha bworoshye kandi buringaniye) kandi kugeza ubu ni byiza.Noneho, uzabona ikirundo kinini cyamabuye yumukungugu imbere.Hariho "umurongo" utagaragara. ibiranga, ariko ntibyoroshye.
Inkomoko yawe yambere irashobora kuba ukongera imbaraga ntarengwa, kuko umuvuduko mwinshi uhwanye nimbaraga nyinshi, kandi urashobora gusunika hejuru, sibyo? Ntibikwiye. Winjiye mumikorere muburyo bwuzuye bwo gufasha hanyuma uhagarare kuri pedals, ibizakurikiraho? Urashobora gutsinda, ariko urashobora kuba uri kure cyane cyangwa inyuma cyane kandi uzahagarara cyangwa kugwa.Ntabwo ko udashobora guhimbira ubwoko bwinzitizi muburyo bwo gufasha cyane, ntibishobora kuba byiza cyane cyangwa neza.
Iyo bigeze ku mbogamizi za tekiniki, umwanya wumubiri hamwe nimbaraga zisohoka nibyingenzi.Niba ingufu zisohoka kandi ukaba uhagaze kuri pedals, centre yububasha bwawe igomba kuba hagati kugirango ugumane uburemere bwawe mumapine yombi.Amaguru yawe yamaze. imbaraga mukuzamuka, bityo rero urimo gukora neza imbaraga zumubiri wawe hamwe nigare ryawe. Moteri nyinshi zifatanije numuvuduko muto wa pedal kumurimo wose wuburyo bwo gushiraho.Niba umubiri wawe udahuje neza, ibi birashobora kuvamo imbaraga nyinshi zo guhitamo kugumya gukurura kumurongo ugenewe.Kunesha inzitizi za tekiniki, birashobora kuba byiza kugabanya ingufu zamashanyarazi no kwishingikiriza kumaguru yawe hamwe nubuhanga bwo gutwara amagare kugirango ufashe kuzamuka.Ushobora gusanga no muri uwo mwanya uhagaze wishingikirije. munsi yimbere kuruta igare risanzwe. Wibuke, moteri irahari kugirango igufashe, ntabwo igusunika.
Mugihe ugenda kuri e-gare hejuru, uzasanga ukimara gukanda pedal, igare riratera imbere.Niba udafite gufata neza ku ntoki hanyuma ukunama imbere gato, birashoboka ko uzasubira inyuma nkuko igare rigenda imbere.Ikibaho ni imyitozo yumubiri wuzuye, ariko bifasha cyane cyane mukubaka ituze muri erector spinae, abs, na oblique, kimwe ninyuma yo hejuru, lats, na glute. Intangiriro nigice cyingenzi yo guhindura umubiri wa gare, nimbaraga zinyuma ninziza gukurura.
Kugirango ukore ikibaho, ugomba kubanza gushaka keteti, uburemere, igikapu, cyangwa ikindi kintu gishobora gukururwa hasi.Batangira kureba hasi mumwanya muremure: amaboko n'amaboko munsi yigitugu, umubiri mumurongo ugororotse, ikibuno. urwego, intoki zifatika (gukurura umusego werekeza urutirigongo), amaguru hamwe nibibuno byasezeranijwe (bigoramye) .Iyi niyo myanya yawe yo gutangira. Shyira uburemere bwawe kuruhande rwibumoso bwumubiri wawe ujyanye nigituza cyawe.Gufata ikibaho cyiza, ugere kuboko kwawe kwi buryo munsi yumubiri wawe, fata uburemere, hanyuma ubikurure hanze yumubiri wawe iburyo. Subiramo icyerekezo kimwe ukoresheje ukuboko kwawe kwi bumoso, ukurura iburyo ujya ibumoso. Uzuza ibikurura 16 mumaseti ya 3-4.
Dive bomber nayo ni imyitozo yumubiri yuzuye yibanda cyane cyane kuntangiriro, igituza, nigitugu.Gukora ibisasu byibiza, tangira ukoresheje ikibaho hanyuma usubize mumwanya wimbwa wahinduwe. Hamwe numubiri wawe ureba hasi, wimure ibyawe abs werekeza ku bibero byawe, uzamura ikibuno cyawe, ugorora amaguru n'amaboko, hanyuma ukande amaboko yawe hasi. Ugomba kumera nk'ihema ry'umuntu. Menya neza ko ibirenge byawe ari binini kuruta ubugari bwa hip kandi amaboko yawe akaba yagutse gato kuruta urutugu -ubugari butandukanye kugirango ufashe kuringaniza.Iyi niyo myanya yawe yo gutangiriraho. Buhoro buhoro uhetamye inkokora yawe hanyuma umanure uruhanga rwawe hasi hagati yamaboko yawe. Gerageza kugumisha ihema ryawe umwanya muremure bishoboka. Komeza umanure uruhanga rwawe hasi, hanyuma "shyira" umubiri wawe hejuru yamaboko yawe, uhereye kumutwe wawe, izuru, umunwa, ijosi, igituza, amaherezo ninda yawe.Ugomba noneho kuba mumashusho ya cobra yahinduwe umubiri wawe uzunguruka hejuru yubutaka, amaboko agororotse munsi yigitugu cyawe , umunwa uzamuye kandi urekuyeking kuri plafond.Ushobora guhindura uru rugendo ukoresheje amaboko yawe, ariko biragoye cyane. Ahubwo, subiza umubiri wawe ku rubaho hanyuma usubire ku mbwa yahinduwe hepfo. Subiramo ibikorwa inshuro 10-12 zose hamwe 3- Amaseti 4.
Kugenda ku igare ry'amashanyarazi biragoye kuruta igare risanzwe kubera uburemere bwiyongereye. Amagare yo mumisozi yamashanyarazi arasaba imbaraga nimbaraga zo kumanuka, cyane cyane kumurima wijimye, urutare, imizi nubutaka butateganijwe.Ntabwo uzamuka hejuru, ntusanzwe ukoresha pedal fasha mugihe ujya kumanuka, keretse byanze bikunze urimo gutambuka ukagenda munsi ya 20hh.Ubunini bwa eMTB bwuzuye muri 45-55 lb, kandi nkumukinnyi woroheje ndumva rwose bigenda kumanuka.
Kimwe na gare zisanzwe, ni ngombwa kugumisha ibirenge "biremereye" kuri pedal mugihe uhuye nimbogamizi kumuhanda.Umwanya wawe wumubiri ugomba kuringaniza kandi uhagaze mumwanya wa "igitero" cyangwa "witeguye" mugihe utera igare imbere / gusubira inyuma no kuruhande. Imbaraga nimbaraga zingenzi ningirakamaro kugirango ugumane umwanya uringaniye nkuko igare rigenda munsi yawe.Imbaraga zinyuma nigitugu ningirakamaro mugucunga uburemere bwa gare kuko ikuraho inzitizi, cyane cyane kubutaka bwihuta kandi kuri umuvuduko mwinshi.
Gusimbuka eMTB nabyo biragoye gato.Muri rusange, biragoye gusimbuka kuri gare iremereye nta gutereta. Bafite umwanya muto wo gutinda kandi bafite ubunebwe kumunwa.Niba uri munzira, ntibishobora kumva ibi kubera ko uburemere bwa gare bugusunika gusimbuka. Muri parike zimanuka cyangwa muri parike zo gusimbuka, birakenewe gukoresha pompe kuruta kuri gare isanzwe kugirango ubone gutombora neza kurusimbuka.Ibi bisaba imbaraga zumubiri zose, cyane cyane ikibuno n'imbaraga z'amaguru.
A lunge ni uruhande rumwe;imyitozo y'ukuguru kumwe ituma imitsi yawe itajegajega kugirango iteze imbere uburinganire, guhuza, no gutuza. Gukoresha ukuguru kumwe icyarimwe birashobora gutuma umubiri wawe udahagarara neza, bigatuma urutirigongo hamwe ninturusu zikora cyane kugirango ubungabunge uburinganire.Iyo umanutse kuri gare, ufite ukuguru gushigikira.Bantu bamwe barashobora gukoresha ukuguru kwakaguru nkigishyigikirwa, nubwo benshi bafite ikirenge cyambere cyiganje.Ibihaha bifasha kuringaniza imbaraga zamaguru yawe, kuburyo ushobora guhinduranya ibirenge byimbere.Ibihaha bya static bigamije intego yawe glute, quad, na hamstrings nkuko ushyira uburemere bwawe kumaguru yimbere hanyuma ugakoresha amaguru yinyuma kugirango uringanize, utuze, kandi ushyigikire umubiri wawe wose.
Kugirango ukore icyumba gihagaze, tangira uhagaze hanyuma utere intambwe igana imbere. Kuramo ikibuno cyawe hasi ugana hasi. Amaguru yawe y'imbere agomba kuba kuri 90 ° inguni hamwe n'amaguru yawe munsi y'amavi yawe. Niba atari byo, ihindure. Amaguru yawe yinyuma agomba kuba yunamye gato, amano yunamye, n'amavi azunguruka hejuru hasi.Ni ngombwa gukomeza umwanya uhagaze hano, hamwe n'umutwe uhuza neza n'ikibuno.Uyu niwo mwanya wawe wo gutangira. Kuva kuriyi myanya, kanda imbere agatsinsino kugeza ukuguru kwimbere kugororotse cyangwa kugoramye gato.Nubwo no mumwanya wo hejuru, amaguru yawe yinyuma aguma ahindagurika kandi amano yawe arashobora guhindagurika. Subiramo ibi, kurohama mumahaha, ukora reps 12-15 kuri buri kuguru kumaseti 3-4.
Gukuramo lenta ukoreshe urutugu rwigitugu kugirango utume imitsi yinyuma yinyuma, harimo na rhomboide, imitego, hamwe na deltoid yinyuma.Bifite akamaro mugutezimbere imbaraga zintugu ninyuma-hagati, byombi nibyingenzi mugihe ushizemo amagare aremereye kumanuka.Imbaraga nimbaraga zihamye zitanga inkunga kumwanya "witeguye" cyangwa "gutera" kandi birakenewe kugirango ugumane impagarike.
Kugirango ukore bande, ugomba kubanza kubona bande.Uburyo ubwo aribwo bwose bworoshye bwo kurwanya. Kuzamura ibitugu hasi no inyuma, uzamure umutwe, kandi ugumane igituza. Kura amaboko imbere yumubiri wawe hanyuma uhuze ibitugu byawe. Fata imishumi hanyuma uhindure imirwanyasuri kugirango habeho impagarara nke hagati yamaboko yawe.Iyi niyo myanya yawe yo gutangira. Tangira utekereza inyuma yawe hanyuma ukanyunyuza urutugu urutugu hamwe, hanyuma ukarambure amaboko hanyuma ukenyere kuruhande rwawe. . imbere, hanyuma usubiremo inshuro 10-12 kumaseti 3-4.
Izi nama zihuse za tekiniki na fitness zizagufasha gusobanukirwa nuburyo bwinshi bwo gukemura ugomba gusuzuma mugihe utwaye eMTB.Nubwo niba udatekereza kugendera "kuruhande rwijimye", iyi myitozo izagutera imbaraga mukugenda bisanzwe. Gahunda yo gukora umusaraba -gutoza igice cyumuco wawe umwaka wose, hanyuma usure umuyoboro wa YouTube wa Singletracks kugirango ubone izindi nama.
Ingingo ikomeye! Ndemeranya nibintu byinshi hano, usibye DH irakomeye kuruhande rwa ebike.Ku gice cyumubiri, yego, bisaba imbaraga nyinshi kugirango ukemure ibyo bikoko, ariko amagare aremereye (akenshi afite amapine manini ya DH) arahari byinshi byatewe kandi bifite deflection nkeya.E-amagare ntabwo akomeye kuri pedal DH, ariko kumuhanda uhanamye / urekuye / utuje DH nkunda cyane 52 lb levo kuko ituza ibintu byose hasi kandi mubisanzwe iruta 30 lb Stumpy iroroshye gushyira mubikorwa super gnar.Ndatoza e-bike gusa hamwe na e-bike, ariko ubu nzongeraho gusoma ingingo yawe