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:::In sella, ma solo se preparati:::

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mtb_052.jpg

Meteo

ClearClear (64oF • 18oC)
Humidity: 64%
Wind: NE at 14 mph


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< Červen 2009 >
Po Ú St Č P So Ne
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Út

16

Če

2009

In sella, ma solo se preparati
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Tisk
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Napsal uživatel Stefo   
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stanco

Ritrovarsi in un bosco, in sella alla propria mountain bike, ed entrare in crisi, stanchi e senza la forza di ritornare verso l'auto o il punto di partenza, è uno degli incubi ricorrenti dei biker amatoriali. Una preparazione atletica adeguata è quindi fondamentale per evitare spiacevoli inconvenienti e non dovere ricorrere a soluzioni di fortuna.
Innanzitutto è fondamentale non sopravvalutare le proprie caratteristiche fisiche, concedersi un ampio margine di tenuta fisica quando si decide un itinerario, valutarne i dislivelli e le distanze. Bisogna poi avere alle spalle un allenamento adeguato, una preparazione fisica che ci permetta di tollerare gli sforzi elevati di una uscita, competitiva o non competitiva che sia, in mountain bike.
Lo stretching, se eseguito correttamente, aumenta l'elasticità muscolare e riduce il rischio di strappi e stiramenti, mentre allenare la decontrazione, intesa come la capacità di decontrarre il muscolo agonista dopo la sollecitazione, aumenta la forza, la velocità e la resistenza durante la gara.
A seconda del tipo di gara e di disciplina della mountain bike, si deve privilegiare l'allenamento anaerobico (per aumentare la velocità) o aerobico (per aumentare la resistenza). Il primo, ottimale per le discipline veloci, predilige lo sviluppo di fibre bianche del muscolo, più scattanti e reattive.
Per le discipline orientate alla resistenza, invece, si dovrebbe prediligere un allenamento aerobico, che aumenta le fibre rosse del muscolo e favorisce un miglior utilizzo dell'ossigeno, una buona respirazione e una ottimale circolazione sanguigna.

Fonte : www.polasesport.it
Aktualizováno Úterý, 16 Červen 2009 12:47
 

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