دوچرخه ثابت برای چه افرادی مناسب است؟

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استفاده از این دوچرخه‌‌ها به همه افراد به خصوص افرادی که مشکل تعادل دارند یا مبتلا به صرع هستند یا اختلال بینایی یا مشکلات ارتوپدی پا دارند، توصیه می‌‌شود. به دلیل این که افراد تعادل بیشتری روی آن‌ها دارند و با خطر کمتری مواجه هستند.

در ضمن این ورزش برای افرادی که دچار پوکی استخوان هستند، به دلیل این که حین دویدن یا راه رفتن امکان شکستگی در این افراد بسیار است، توصیه می‌‌شود، به شرط این که زیاد روی فرمان دوچرخه خم نشوند و تنه‌ شان حالت ایستاده و صاف داشته باشد.

افراد دیابتی که دچار زخم پا هستند و راه رفتن طولانی باعث زخم شدن پاهایشان می‌‌شود نیز بهتر است از این دوچرخه‌‌ها استفاده کنند.

استفاده از این دوچرخه‌ها برای افرادی که اخیرا روی زانوی خود عمل جراحی انجام داده‌اند یا خانم‌های جوانی که مشکل زانو دارند و بیشترین ناراحتی، درگیری مفصل کشکک و استخوان ران ‌شان است، توصیه نمی‌شود.

در صورتی که این افراد زاویه پا را با رکاب تنظیم کنند می‌توانند از این دستگاه استفاده کنند در غیر این صورت بیش از حد خم شدن زانوها باعث تشدید درد می‌شود.

در ضمن هنگام استفاده از این دستگاه بهتر است که دوچرخه‌ متناسب با شرایط فرد تنظیم شود یعنی فاصله زین با زمین و زین تا رکاب‌ها و زین با فرمان متناسب باشد.

سایز دوچرخه‌ نیز باید مناسب باشد و مهم‌تر از همه این که دوچرخه‌های موجود در سالن‌های بدنسازی دارای تنظیم مقاومت هستند و افراد تازه ‌کار باید حداقل در یکی ‌دو هفته اول از تنظیم مقاومت خودداری کنند.

برای استفاده از دوچرخه ثابت این نکات را رعایت کنید:

* شورت ورزشی بالشتک دار و کفش مناسب بپوشید.

*دستورات آموزشی مربوط به تنظیمات دوچرخه و برنامه ریزی آن را بخوانید.

*زین دوچرخه را طوری تنظیم کنید که هنگام نشستن بر روی آن ساق پای‌تان هنگامی که پدال در پایین ‌ترین نقطه خود است، اندکی خم شده باشد.

* پا زدن را به آهستگی بدون مقاومت یا با دنده پایین شروع کنید.

*به تدریج دنده و مقاومت را بالا ببرید.

* می‌توانید حالت بالا رفتن از تپه را با بالا بردن مقاومت و “ایستادن” هنگام پا زدن شبیه ‌سازی کنید. به طور مشابهی با برداشت مقاومت و پایین ‌آوردن دنده حالت سرازیرشدن از شیب را بازسازی کنید.

* برای این که عضلات همسترینگ (عضلات پشت ران) و عضلات گلوتئال (عضلات باسن) را بیشتر تمرین دهید، می‌توانید از پدال‌های بدون تسمه گیرنده استفاده کنید.

* همیشه پس از ورزش با دوچرخه ثابت خودتان را سرد کنید و تمرین‌‌های کششی انجام دهید.

در پایان ذکر این نکته مهم است که برای شروع یک برنامه ورزشی و تداوم آن حتی در داخل منزل تهیه وسایل ورزشی متعدد و گران قیمت الزامی نیست؛ بلکه با پیروی از یک برنامه ورزشی علمی، همه جانبه و متناسب با شرایط جسمانی فرد، بدون صرف هزینه می‌توان به آثار مفید بی‌شمار ورزش دست یافت.

ادامه دارد …

انتهای خبر/

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