Iko kuchovha bhasikoro nzira yeumambo kune hutano uye kugwinya?

GADZIRA mubhasikoro rako ndiwo meseji kubva kuvakuru vatsva nevimbiso yayo yekuti mazana emamirioni mazana masere emadhora euros anogona kupihwa zvirongwa zvebhasikoro uye zvevanofamba-famba gore rega-rega munguva yayo yese.

Kuzvipira kwakaitwa naFianna Fáil, Anoshamisa Gael uye Inexperienced Social kuungana mubatanidzwa kunogona kuona 10% yemari yese yekufambisa yakapihwa zvirongwa zvebhasikoro, chiratidzo chitsva chekuti ndiko kutanga kwenguva yegoridhe yebhasikoro.

Mumwedzi yazvino takambundirana mavhiri maviri senge nenzira zvisati zvamboitika kupfuura. Pakati penzvimbo yepamusoro yedenda reCovid-19, vatengesi vemabhasikoro murudzi rwese vakashuma kuti vakanetseka kuti varambe vaine chinodikanwa chekumakisa mabhasikoro matsva uye echipiri, nezvikamu zvapera muzvitoro zvakawanda. KuDonnybrook Bikes muDublin kwaive kunzi mazana mashanu muzana kuvandudzika mukutengeserana nepo Marry Bikes, Co Mayo, akataura nezvekutengesa kwakakomba kwemwana uye kukura bikes yakaramba iri pakakwirira kunyangwe mukati meyakanyanya nguva inodzora kwazvo yekuvhara.

KuMetropolis View Wheels, mutengesi wemabhasikoro emagetsi muCork, kwaive ne "70%, pamwe 75% inovandudza" mukutengesa kwakakomba nekuputika kwechishuwo kuchisiya vatengesi vemabhasikoro vachinetseka kuchengetedza zvinopa.

Uye nepo isu tichinetseka nekunze kupinda kumajimu nenzvimbo dzekuzorora, huroyi hwerusununguko uye hutano kuburikidza nemavhiri maviri akacherekedza kufarira kwedu kuchovha bhasikoro. Ongororo yakaitwa neSport Eire yakawana kuti vakuru vanopfuura zviuru zvishanu nemazana mashanu vakataura kuti vari kuchovha bhasikoro nekukasira pavhiki paMasimba, kukwira mazana maviri nemakumi maviri ezviuru munhambo yemwedzi gumi nemaviri yekupedzisira iyo ingangoreva nhau dzakanaka dzehupenyu hwedu uye vedu zviuno. Yakareba yaigona kuenderera.

Kuchova bhasikoro kwakakura kupfuura nzira yekupinda muchimiro - zvinogona kuwedzera hutano hwako hwepfungwa, hutachiona hwako uye zvichizoguma nehupenyu hwakawedzerwa. Pano pano, tinotarisa pane zvese zvidiki zvinokwenenzverwa zvinogona (kana kusakwanisa) kuita mukugara kwako zvakanaka:

Usaverenge zvibodzwa muzuva rimwe chete

Iyo inorema iwe, iyo yekuwedzera simba inotora kufambisa muviri wako - chinova chikamu nei chero chitima chichiita kunge chinonetsa basa kana iwe uine hwakawanda hwakawanda huremu kurasikirwa. Mune imwe nguva yakapihwa pane yakapihwa tempo, cu inoshanda calori-blaster, zvisinei hazvo haina kunyanya kuita zvakanyanya. Kune munhu anorema 100kg, kuchovha bhasikoro pane zvine mwero kweawa kunogona kupisa simba mazana mashanu. Kukurumidza kufamba kune mumwe munhu akaenzana uremu kwaizoshandisa simba mazana mana nekumhanya mazana manomwe esimba paawa. Unofanirwa kutenderera kwemaminetsi makumi matanhatu katatu pavhiki kungoshandisa simba rinosvika 500.

Iwe uchafanirwa kutenderera kuwedzera pane iwe unomhanya

Kuchavha bhasikoro uye kushanda mhando dzakanaka dzechitima chemoyo, zvisinei nekuti urikutsigira nekuchinja muviri wako kana uchinge wamhanya (uye wakagara pachigaro pamudhudhudhu), kushanda kunoshandisa simba rekuwedzera kufambisa madaro akafanana. Dzidzisa physiologists kuverenga izvo, seyakajairika mutemo wechigumwe, iwe uchafanirwa kutenderera katatu kuwedzera pane iwe kumhanyisa yakafanana calori-kupisa.

"Kana uchinge wakasimba, unokurumidza kuwana zvibereko," anodaro murairidzi wezvehutano Matt Roberts. "Kusanganisira zvikomo kana zvinopfuura zvenguva pfupi velocity zvinogona kumisazve yako Cycle kusvika pakuita maekisesaizi anowedzera nguva. ”

Hazvina kuvaka mapfupa ako

Bhonzo inhengo inogara inoita sey ichawedzera mumazana nemauto nekusimuka kwakasimba. Kuti chitima chiwedzere simba remapfupa chinofanirwa kunge chiine chinobvisa huremu hwepanyama kubva pasi nekuteedzerana nekusvetuka - uye kuchovha bhasikoro hakuedze izvi. Mwedzi gumi nembiri yekupedzisira, vaongorori vanobva kuNorway Faculty of Sport Sayenzi neNorway Olimpiki Coaching Center muOslo vakatarisa pamapfupa evanotyaira mabhasikoro nevamhanyi.

Vamhanyi vese vakadya chirongwa chekudzikira uremu chakaringana kubatsira mapfupa asi huremu hwemapfupa avo hwakanga hwanyatsooneka hwakasiyana nevatyairi vemabhasikoro vaine mapfupa matete kupfuura vamhanyi. Mutsara wekumashure? Kuchava bhasikoro kwakanaka mumoyo mako nemapapu, zvisinei hazvo zviine kurovedza muviri zvine huremu - kusimudza zviyereso, kusvetuka, kushanda - kunhuhwirira mapfupa ako.

Funga nezve yako yepamusoro muviri

Mabhasikoro simba rako quadriceps uye gluteal mhasuru mapoka uye kusvika padiki padiki iwo mhasuru mapoka mukati meakadzikira makumbo. Nekudaro iwo wemuviri wepamusoro unogara wakanyanya kusagadziriswa. "Kuchovha bhasikoro hazviite kuti uvandudze hutano hwemwoyo uye simba remakumbo, asi hazvina kunaka kune iro rakakwirira muviri," anodaro Roberts. "Ita shuwa kuti iwe gadzirisa kusaenzana nemitoro yekurwisa basa kwemaoko, chipfuva nemapfudzi."

Rudzi rwemushonga

Biking yakavhurika mweya kweawa imwe pavhiki inounza hukuru kushushikana-kurerutsa zvakanakira mukuenderana nechitima psychologists. James Beale, uyo akatungamira ongororo paCollege yeEast London, akaunganidza vanhurume gumi nemumwe vane makore 11-34 vaive nehunyanzvi hwemakore maviri ekuchovha bhasikoro kweinenge awa pavhiki yezvinonzi "green-cycling" nenzvimbo dzisina ruzivo uye kumaruwa. Hapana kana mumwe wevanhurume ataurwa kuti vakakurudzirwa nevanokwikwidza, zvisinei neyakagadziriswa nhanho yavo, mhedzisiro ye "kutsauka pane zvese izvi" pamabhasikoro avo. "Ruzivo rwekuchovha bhasikoro runosanganisa hunhu hwakakosha hwenzvimbo yakachena - yekushongedza, manzwiro ekudzikama uye mukana wekutsvaga - pamwe nekwanisi yedambudziko remuviri uye izvo zvakakonzera kugadzikana kwepfungwa," anodaro Beale.

Zvakanakira zvinogona kupfuura zvakashata zvemweya kusvibiswa

Iko hakuna kupukunyuka zvimwe zvisina mubvunzo zvine njodzi nendege, kunyanya kana iwe ukatenderera mumaguta. Kunamira munzira dzakadzikama dzemigwagwa kana kuronga kushandisa nzira dzakatsaurwa dzinotenderera dzinogona kubatsira kudzosera kuruzhinji mukusvibisa mweya, sekugona kutakura kumeso kumeso, zvisinei kunyangwe iwe ukatenderera nenzvimbo dzeguta, panogona kuve nehumbowo hwekuti zvakanaka Zvakanakira kubiridzira zvakadzvanywa pakati penjodzi yekushatisa mweya.

Tsvagurudzo ya2016 yakatungamirwa nevanoongorora kubva kuCentre for Food regimen uye Exercise Analysis (CEDAR) uye Medical Analysis Council Epidemiology Unit paKoreji yeCambridge yakashuma kuti kunyangwe muDelhi, pamwe maguta akasvibiswa kwazvo pasi pano, vanhu vangangoda kutenderera pamusoro Maawa mashanu pasvondo zvisati zvaitika kune njodzi dzekusvibisa mweya dzinopfuura iko kuve kwakanaka.

Inowedzera hutachiona hwako

Tsvagiridzo ya2018 yevatasvi vemabhasikoro ekare yakaitwa paKoreji yeBirmingham yakaona kuti ivo havasi vezera chete rakakwirira kupfuura vakasara vevagari (yavo yemuviri mafuta uye nemazinga echolesterol haana kuvandudza nezera uye muvanhurume ve testosterone, ayo anowanzo nyudza nezera, akaramba akanyanyisa) asi nekuwedzera ave nediki immune system.

Nhengo inozivikanwa sey thymus, inoita T-masero anodiwa kuitira hutachiona hwakanaka, inowanzodzikira nezera asi vaongorori vakataura mukati mejenali Sero Rakwegura avo venguva refu-nyowani mabhasikoro anemakore makumi mashanu nemashanu kusvika makumi manomwe nepfumbamwe avo vakaongororwa marabhoritari zvakange zvaratidza kuti akapa maT-seli mazhinji sevadiki

Iyo mhando kune majoini (zvisinei tarisa mabvi ako)

Nekuda kweiyo isina huremu hunotakura uye ako ekuwedzera kilos anotsigirwa nechigaro, kuchovha bhasikoro, sekushambira, kune mutsa kumabvi pane kushanda. Zvisinei mabhasikoro kazhinji haapikisane nenyaya dzemabvi. Kazhinji, iwo mhedzisiro yechigaro chakaiswa pamusoro isina kukodzera kumusoro izvo zvinoita kuti chiuno chirereke uye kupfugama kwemabvi kuti chiwedzere. Mhedzisiro yekutsamwiswa kwepatellofemoral (PF) nzvimbo chaiyo pamusuwo wemabvi.

"Chimwe chezvisakiso zvakapararira nevanozorora mabhasikoro kana vatsva kumutambo chigaro chakamiswa zvakashata," anodaro physiotherapist Phil Burt. “Gadza chigaro chako kuti chive degree pamwechete nehudyu yako pfupa. Zviri nani kuva nemabvi 'asina kusimba' asina kunyanyisa kupfugama. ” Seta malebhu ako padanho pamwe nechigaro chako. ”

Hazvigone kuputsa hukama hwepabonde hwevanhurume

Varume vanofamba mabhasikoro vaisanganisira kuti yakawandisa nguva mukati mechigaro ichave nekukanganisa kugona kwavo mukati memubhedha kamuri inogona kuzorora yakatwasuka. Vamwe vaongorori vakawana kuti microtrauma kune iyo perineum uye kushushikana kubva kuzvigaro kunoderedza kufamba kweropa kuenda kunhengo yemurume, zvichikonzera kusagadzikana kwenguva pfupi.

Nekudaro tsvakiridzo ya2018 mukati me Zvinyorwa zveUrology inosanganisira 2,774 varume vanofamba mabhasikoro, 539 vanoshambira, uye 789 vamhanyi vakawana hukama hwavo hwepabonde uye hwekuita urinani kuva hwakaenzana.

Kuwedzeredza-kusimba mabhasikoro aive neakakwira yakakwira kuita akawanda kupfuura akaderera-akasimba emabhasikoro uye akamira kunze kwechigaro chakakura kupfuura makumi maviri muzana yenguva ukuwo kuchovha bhasikoro kwakadzikisira zvikamu zvehunhu hwebonde.

Kubhasikoro kwakasimba kwave zvakare kuchiratidzwa kuwedzera maseru eprostate-yakatarwa antigen (PSA) mukati meropa kwemaawa makumi maviri nemana ongororo ya2014 nevatsvakurudzi veCollege School London vanokurudzira varume vane makore anopfuura makumi mashanu avo vaichovha mabhasikoro anopfuura maawa mapfumbamwe pavhiki vanga vari kutyisidzirwa kwakasimudzwa kweprostate kenza zhinji. Zvakangodaro, vaongorori vakataura kuti pakange pasina chinokonzeresa uye chakakonzera uye kuti vanhurume vemabhasikoro vaive nekenza zvakanyanya vanobhadharisa katatu kuderera pane zvakacherechedzwa mukati mevagari vemo.

Inorova kufamba-famba kushanda

Tsvagurudzo yakaitwa nevanoongorora kubva kuKoreji yeOtago, iyo Koreji yeMelbourne uye Koreji yeAuckland, iyo yakadhindwa mukati me Yepasi Pose Zvinyorwa zveEpidemiology muna Ndira zvakawanikwa cu vafambi vaive ne13% dhisikaundi mukufa kuburikidza nekutsvagurudzwa kwegore gumi neshanu. Kuongorora ruzivo kubva kuvanhu 15m, 3.5% yevagari vezera rekushanda muNew Zealand, Dr Caroline Shaw, kubva kupatsanurwa kweveruzhinji kuva paKoreji yeOtago, vanoti tsvagiridzo haina kuwana hukama pakati pekufamba kuenda kubasa uye nemutengo mu kufa.