Njinga zamagetsi ndi .Ndanena zomwe ndanena. Ngati simunalowe nawo pagulu lothandizira pedal, ndikofunikira kuyang'ana. Mosiyana ndi mkangano waukulu wa gulu la Facebook, njinga zamagetsi zamapiri zimaperekabe thanzi labwino ndipo ndizosangalatsa kwambiri. Kusiyana kokha ndikuti mutha kukwera mtunda wautali ndikumwetulira kwambiri nthawi yofanana ndi njinga yopanda dalaivala, ndi chiopsezo chochepa cha kuphulika kwa mtima wanu. Werengani: Khama lomwe mumachita limadalira inu ndi mphamvu zomwe mwasankha. Ngati mugwiritsa ntchito mphamvu zochepa paulendo wonse, kugunda kwa mtima wanu kudzakhala kofanana, mudzakhala ndi mpweya wochepa wopumira, ndikumangabe minofu yanu. Ngati mphamvu yanu yotulutsa ili pamalo otsika kwambiri, minofu yanu iyenera kugwira ntchito molimbika ndipo kugunda kwa mtima wanu kudzawonjezeka.
Mukasankha kugwiritsa ntchito njira yoyendetsera magalimoto, pali zinthu zingapo zofunika kuziganizira pankhani yoyendetsa ndi kusinthasintha. Choyamba, musanakwere njinga yamagetsi, muyenera kudziwa luso loyendetsa njinga. Maluso ambiri amatha kusinthidwa, koma pamene kulemera kwa eMTB kukuwonjezeka, nthawi ya luso ndi luso lokhalo limafuna mphamvu yosiyana ndi luso linalake kuti ulendowo ukhale wosangalatsa. Kuphunzitsa minofu yanu mosiyanasiyana ndi gawo loyamba labwino. Kwa inu omwe mukufuna kudziwa zambiri za eMTB kapena omwe mwachitapo kanthu, nazi malangizo okonzekeretsa thupi lanu ndi malingaliro anu kulemera kowonjezera, liwiro ndi mphamvu ya njinga yamapiri yothandizira magetsi.
Kukwera pa e-MTB nthawi zambiri kumakhala kosavuta kuposa kukwera njinga yopanda dalaivala chifukwa cha thandizo la injini. Kulemera sikofunikira pokwera phiri. Kukwera kosalala komanso kokhazikika kumatha kuthetsedwa pogwiritsa ntchito mitundu yonse ya njinga yamagetsi. Mwachitsanzo, msewu woyaka moto wokhala ndi kukwera kosasangalatsa komanso kovuta "koyipa kofunikira" ukhoza kufulumizitsidwa kwambiri posintha kukhala "Accelerate" kapena "Zopusa" (*mayina amitundu amasiyana malinga ndi mtundu wa njinga). Ngati palibe zopinga zazikulu, mwina mudzakhala pansi pa kukwera kolimba kwambiri. Kuthamanga kumachokera ku kuyenda kokhazikika kwa pedal ndi thupi lolinganizika pa njinga poyerekeza ndi malo.
Mwachitsanzo, ngati msewu uli wotsetsereka, muyenera kusuntha thupi lanu kukhala pansi, mowerama; chiuno chanu chikuwerama patsogolo pa mpando, chifuwa chanu chikutsitsidwa ku zigwiriro, manja anu ali mu mawonekedwe a "W", ndipo zigongono zanu zili pafupi ndi mbali zanu. Monga momwe malamulo oyambira a fiziki amanenera, kuyenda kulikonse kumakhala ndi momwe kumachitikira, ndipo pa njinga yothandizira magetsi, nthawi zambiri izi zimakupangitsani kumva ngati mukugwetsedwa kumbuyo pamene injini ikutsogozedwa patsogolo. Ndipotu, nthawi zina, mungakhale "mukulimbikira". Ngati muli mu njira yothandizira kwambiri, kusintha pang'ono malo a thupi kungathandize. Kukhazikitsa njingayo pa njira yothandizira kwambiri ndi njira ina, koma sikofunikira. Ngati cholinga chanu ndikuwonjezera ntchito yanu ya mtima, ndiye kuti kukhazikitsa njira yogwiritsira ntchito mphamvu pa njira yothandizira yocheperako kapena yapakatikati kudzakuthandizani kuwongolera khama lanu ndi mphotho: mudzapulumutsanso moyo wa batri.
Sikuti kukwera konse kumapangidwa mofanana. Zigawo zokwera mapiri zosalimba kapena zigawo zaukadaulo zambiri zingapangitse kulemera kuonekere bwino ndipo zimafuna wokwerayo kumvetsetsa njira zamagetsi zomwe zilipo komanso momwe mphamvu yotulutsira idzasinthire kukhala yogwira kapena yosowa. Taganizirani izi: mukukwera njira imodzi kapena ziwiri zokhala ndi miyala yochepa mu Eco kapena Trail mode (yosavuta kapena yothandiza pang'ono) ndipo mpaka pano ndi yabwino kwambiri. Kenako, mudzawona mulu waukulu wa miyala yolimba yafumbi patsogolo. Pali "mzere" wowonekera bwino m'mawonekedwe, koma sizophweka.
Chilakolako chanu choyamba chingakhale kuwonjezera mphamvu yayikulu, chifukwa liwiro lochulukirapo limafanana ndi mphamvu yochulukirapo, ndipo mutha kukankhira mmwamba, eti? Zolakwika. Mukalowa mu ntchito yonse yothandizira ndikuyimirira pama pedals, chimachitika ndi chiyani? Mutha kupambana, koma mutha kukhala patsogolo kwambiri kapena kumbuyo kwambiri ndipo mudzayima kapena kugwa. Sikuti simungathe kubweza zopinga zamtunduwu mu njira yothandizira kwambiri, sizingakhale zopambana kwambiri kapena zogwira mtima kwambiri.
Ponena za zopinga zaukadaulo, malo a thupi ndi mphamvu zomwe zimatulutsa ndizofunikira kwambiri. Ngati mphamvu zomwe zimatulutsa ndi zapamwamba ndipo mukuimirira pamapedali, mphamvu yanu yokoka iyenera kukhala pakati kuti kulemera kwanu kukhale kolimba pamatayala onse awiri. Miyendo yanu imakhala yamphamvu kale pokwera, kotero mukupanga mphamvu ziwiri za thupi lanu ndi njinga yanu. Ma mota ambiri amagwiritsa ntchito mphamvu zochepa kwambiri pa ntchito zonse za makina. Ngati thupi lanu silili bwino, izi zitha kubweretsa mphamvu zambiri kuti musankhe kusunga mphamvu pamzere womwe mukufuna. Kuti mugonjetse zopinga zaukadaulo, zingakhale bwino kuchepetsa mphamvu zomwe zimatulutsa ndikudalira miyendo yanu ndi luso lanu loyendetsa njinga kuti zikuthandizeni kukwera. Mutha kupeza kuti ngakhale mutaima pamenepo simumatsamira patsogolo kuposa njinga yanthawi zonse. Kumbukirani, mota ilipo kuti ikuthandizeni, osati kukukankhirani.
Mukakwera njinga yamagetsi, mudzapeza kuti mukangokanikiza ma pedal, njingayo imagwedezeka patsogolo. Ngati simugwira bwino ma handlebar ndikuwerama pang'ono, mutha kubwerera m'mbuyo pamene njinga ikupita patsogolo. Thalauza ndi masewera olimbitsa thupi lonse, koma ndi lothandiza kwambiri pakumanga kukhazikika kwa erector spinae, abs, ndi obliques, komanso kumbuyo kwapamwamba, ma lats, ndi glutes. Pakati ndi gawo lofunikira pakusintha malo a thupi la njinga, ndipo mphamvu yakumbuyo ndi yabwino kwambiri pokoka.
Kuti mukoke thabwa, choyamba muyenera kupeza kettlebell, kulemera, thumba la mchenga, kapena china chake chomwe chingakokedwe pansi. Yambani kuyang'ana pansi mu High Plank Pose: manja ndi manja pansi pa mapewa, thupi molunjika, chiuno chili molunjika, pakati pake pali zolimba (kukoka mchombo kupita kumsana), miyendo ndi chiuno cholumikizidwa (chopindika). Apa ndi pomwe mumayambira. Ikani kulemera kwanu kumbali yakumanzere ya thupi lanu mogwirizana ndi chifuwa chanu. Mutagwira thabwa labwino, fikirani dzanja lanu lamanja pansi pa thupi lanu, gwirani kulemerako, ndikukoka kunja kwa thupi lanu kumanja. Bwerezaninso mayendedwe omwewo ndi mkono wanu wakumanzere, kukoka kuchokera kumanja kupita kumanzere. Malizitsani kukoka 16 mu seti ya 3-4.
Kubomba m'madzi ndi masewera olimbitsa thupi a thupi lonse omwe amalunjika makamaka pakati, pachifuwa, ndi mapewa. Kuti mupange bomba m'madzi, yambani ndi thabwa ndikukankhira kumbuyo kumalo osinthidwa a galu. Thupi lanu litayang'ana pansi, sunthani mimba yanu kupita ku ntchafu zanu, kwezani chiuno chanu, wongolerani miyendo ndi manja anu, ndikukanikiza m'khwapa zanu kupita pansi. Muyenera kuwoneka ngati hema la munthu. Onetsetsani kuti mapazi anu ndi okulirapo kuposa kutalika kwa chiuno ndipo manja anu ndi okulirapo pang'ono kuposa kutalika kwa phewa kuti akuthandizeni kukhala bwino. Iyi ndi malo anu oyambira. Pindani pang'onopang'ono zigongono zanu ndikutsitsa mphumi yanu pansi pakati pa manja anu. Yesetsani kusunga hema lanu pamalopo kwa nthawi yayitali momwe mungathere. Pitirizani kutsitsa mphumi yanu pansi, kenako "kunyamula" thupi lanu pamwamba pa manja anu, kuyambira ndi mphumi yanu, mphuno, chibwano, khosi, chifuwa, ndipo potsiriza mimba yanu. Tsopano muyenera kukhala mu mawonekedwe osinthidwa a cobra ndi thupi lanu likuyandama pamwamba pa nthaka, manja molunjika pansi pa mapewa anu, chibwano chikukwezedwa ndikuyang'ana padenga. Mutha kusintha kayendedwe kameneka ndi manja anu, koma n'kovuta kwambiri. M'malo mwake, bweretsani thupi lanu kubwerera ku thabwa ndi kubwerera ku galu wosinthidwa wotsikira pansi. Bwerezani zomwe zinachitikazo nthawi 10-12 kuti mutenge ma seti atatu kapena anayi.
Kukwera njinga yamagetsi n'kovuta kwambiri kuposa njinga yanthawi zonse chifukwa cha kulemera kowonjezera. Njinga zamagetsi zamapiri zimafuna mphamvu zowonjezera komanso kupirira kuti mutsike, makamaka pamalo okhuthala, amiyala, okhala ndi mizu komanso osayembekezereka. Mosiyana ndi kukwera phiri, nthawi zambiri simugwiritsa ntchito pedal assist mukatsika phiri, pokhapokha ngati mukukwera ndikuyenda pansi pa 20 mph. eMTB yayikulu imayima pamtunda wa 45-55 lb, ndipo monga wokwera wopepuka ndimamva ngati ikutsika phiri.
Monga momwe zimakhalira ndi njinga zanthawi zonse, ndikofunikira kuti mapazi anu akhale "olemera" pa ma pedal mukakumana ndi zopinga pamsewu. Kaimidwe ka thupi lanu kayenera kukhala kolinganizika komanso kokhazikika mu "kuukira" kapena "kokonzeka" pamene mukuyendetsa njinga patsogolo/kumbuyo ndi mbali imodzi kupita mbali imodzi. Mphamvu ya mwendo ndi pakati ndi yabwino kwambiri kuti musunge malo oyenera pamene njinga ikuyenda pansi panu. Mphamvu ya kumbuyo ndi phewa ndi yofunika kwambiri polamulira kulemera kwa njinga pamene ikudumpha kuchokera ku zopinga, makamaka pamalo osinthasintha mofulumira komanso pa liwiro lalikulu.
Kudumpha eMTB nakonso n'kovuta pang'ono. Nthawi zambiri, zimakhala zovuta kulumpha pa njinga yolemera popanda throttle. Amakhala ndi nthawi yochepa yopuma ndipo milomo yawo imafooka. Ngati muli paulendo, sizingamveke choncho chifukwa kulemera kwa njinga kumakukakamizani kulumpha. M'mapaki otsika kapena malo odumpha, ndikofunikira kugwiritsa ntchito pompu kuposa pa njinga yanthawi zonse kuti mudumphe bwino mukadumpha. Izi zimafuna mphamvu zonse za thupi, makamaka mphamvu ya chiuno ndi mwendo.
Kuyenda ndi mwendo umodzi; kuchita masewera olimbitsa thupi ndi mwendo umodzi komwe kumayambitsa minofu yanu yokhazikika kuti ikhale yolinganizika, yogwirizana, komanso yokhazikika. Kuchita masewera olimbitsa thupi mwendo umodzi nthawi imodzi kungapangitse thupi lanu kukhala losakhazikika, zomwe zimakakamiza msana wanu ndi pakati kuti zigwire ntchito molimbika kuti zikhale zolinganizika. Mukatsika pa njinga, mumakhala ndi mwendo wothandizira. Anthu ena amatha kugwiritsa ntchito mwendo uliwonse ngati mwendo wothandizira, ngakhale ambiri amakhala ndi phazi lakutsogolo lolamulira. Ma lunges amathandiza kulinganiza mphamvu ya miyendo yanu, kotero mutha kusinthana mapazi anu akutsogolo. Ma lunges osasinthasintha amalunjika ku glutes, quads, ndi hamstrings yanu pamene mukuyika kulemera kwanu kwakukulu pa miyendo yanu yakutsogolo ndikugwiritsa ntchito miyendo yanu yakumbuyo kuti ikhale yolinganizika, yokhazikika, komanso yothandizira thupi lanu lonse.
Kuti muchite lunge yosasuntha, yambani mutayimirira ndikupita patsogolo pang'ono. Kwezani chiuno chanu pansi kupita pansi. Miyendo yanu yakutsogolo iyenera kukhala pa ngodya ya 90° ndi akakolo anu pansi pa mawondo anu. Ngati sichoncho, sinthani. Miyendo yanu yakumbuyo iyenera kukhala yopindika pang'ono, zala zanu zikupindika, ndipo mawondo akuyandama pamwamba pa pansi. Ndikofunikira kukhala wowongoka apa, mutu uli wolunjika bwino ndi chiuno. Iyi ndi malo anu oyambira. Kuchokera pamalo awa, kanikizani chidendene chakutsogolo mpaka mwendo wakutsogolo ukhale wowongoka kapena wopindika pang'ono. Ngakhale pamwamba, miyendo yanu yakumbuyo imakhala yopindika ndipo zala zanu zimatha kupindika. Bwerezani izi, mukulowa mu lunges, mukuchita ma reps 12-15 pa mwendo uliwonse kwa ma seti 3-4.
Zokokera za riboni zimagwiritsa ntchito kupindika kwa tsamba la phewa kuti zigwire ntchito minofu yonse ya kumbuyo, kuphatikizapo ma rhomboid, traps, ndi rear deltoid. Ndi zothandiza popanga mphamvu ya phewa ndi pakati pa msana, zonse zofunika poyatsira njinga zamagetsi zolemera pansi. Mphamvu ya phewa ndi kukhazikika kwake zimathandiza kuti munthu akhale "wokonzeka" kapena "woukira" ndipo ndizofunikira kuti akhalebe ndi thanzi labwino. Mphamvu ya pakati pa msana imathandiza kuyendetsa njingayo patsogolo ndi kumbuyo popanda kutaya mawonekedwe kapena kulamulira.
Kuti mukoke bandeji, muyenera choyamba kupeza bandeji. Mtundu uliwonse wa bandeji yosavuta yolimbana nayo ingakuthandizeni. Pindani mapewa anu pansi ndi kumbuyo, kwezani mutu wanu, ndikusunga chifuwa chanu panja. Tambasulani manja anu patsogolo pa thupi lanu ndikugwirizana ndi mapewa anu. Gwirani zingwezo ndikusintha kukana kuti pakhale kupsinjika pang'ono pakati pa manja anu. Iyi ndi malo anu oyambira. Yambani mwa kuganizira za msana wanu ndikukankhira mapewa anu pamodzi, kenako tambasulani manja anu ndi zingwezo kumbali zanu (zikugwirizanabe ndi mapewa anu) kukhala malo a "T". Ngati simungathe kukoka zingwezo ndi mkono wowongoka, sinthani malo oyambira kuti muyambe ndi kutsika pang'ono. Sinthani kayendedwe, bweretsani manja anu kutsogolo, ndikubwerezanso nthawi 10-12 kwa ma seti atatu kapena anayi.
Malangizo achangu awa aukadaulo ndi olimbitsa thupi adzakuthandizani kumvetsetsa mfundo zambiri zoyendetsera galimoto zomwe muyenera kuziganizira mukakwera eMTB. Ngakhale simukuganiza zokwera njinga "mbali yamdima", masewera olimbitsa thupi awa adzakupangitsani kukhala olimba pakuyenda njinga nthawi zonse. Konzani kuti masewera olimbitsa thupi akhale gawo la chizolowezi chanu chaka chonse, ndipo pitani ku YouTube channel ya Singletracks kuti mupeze malangizo ena ophunzitsira.
Nkhani yabwino kwambiri! Ndikugwirizana ndi zinthu zambiri pano, kupatula kuti DH ndi yovuta kwambiri pa njinga yamagetsi. Kuchokera ku gawo lakuthupi, inde, zimafunika mphamvu zambiri kuti zigwire nyamazi, koma njinga zolemera (nthawi zambiri zokhala ndi matayala akuluakulu a DH) zimayikidwa bwino ndipo zimakhala ndi kupotoka kochepa. Njinga zamagetsi si zabwino pa njinga yamagetsi ...