Kuchita Zolimbitsa Thupi Zowotcha Mafuta Kukuthandizani Kulimbitsa Kupirira

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Chinthu chachikulu chotsatira panjinga ndi ichi: Lero, Equinox idakhazikitsa magulu atsopano opota, "The Pursuit: Burn" ndi "The Pursuit: Build," posankha makalabu a New York ndi Los Angeles. Maphunzirowa amatenga gawo logwirira ntchito limodzi komanso kupikisana ndikuwaphatikiza ndi ziwonetsero zakulimbikira kwanu pogwiritsa ntchito zowonera pazenera, kotero kulimbitsa thupi kwanu kumamveka ngati masewera, komanso kuzunza. (Tulukani panja ndi Malangizo athu 10 oti Muchoke ku Spin Class kupita ku Road)

"Tikudziwa kudzera pakufufuza kuti mpikisano umakweza magwiridwe antchito a aliyense, ngakhale utadziona kuti ndiwe wosapikisana," akutero a Jeffrey Scott, Schwinn Master Trainer ndi Equinox National Group Fitness Manager for cycling. "Kutsata ndikuwona zamasamba kwakhala kotchuka kwambiri, chifukwa chake zomwe Equinox yayesa kuchita ndikutenga izi ndikuchita china chosiyana kwambiri ndi chatsopano."

Nkhani yabwino kwambiri: Mutha kugwiritsa ntchito oyang'anira omwe adapanga kalasi yatsopanoyi kuti mupindule kwambiri ndi nthawi yanu panjinga-kaya mukuyenda mu kalasi kapena mukukwera payekha. Kukhala ndi malingaliro ndi kuyeza kupita patsogolo kwanu ndi zinthu ziwiri zofunika kuziganizira. Mwachitsanzo. (Munapanga mailosi 21 mu sesh ya mphindi 45 mmalo mwa 19 yanu yanthawi zonse? Ndikupita patsogolo! Lembani ndipo yesani kumenyanso nthawi ina.) Koma dziwani kuti mtunda suli. nthawi zonse Chilichonse. "Zida ndi golide, nthawi iliyonse mukatembenuza nob ndikuwonjezera zida zambiri, mukudzipangira nokha," akutero Scott. Chifukwa chake yang'anirani kulimba kwanu podzisunga pakati pa 60 mpaka 100 RPMs, ndi zida zofunikira kuti muwotche zopatsa mphamvu zambiri ndikuwonjezera mphamvu, akulangizani.

Mwakonzeka kumanga ndi kuwotcha? Scott adapanga masewera olimbitsa thupi a mphindi 30 kwa owerenga a Shape.com omwe amaphatikiza mphamvu ndi kupirira kwa "The Pursuit: Build" ndi ntchito yolimba kwambiri ya "The Pursuit: Burn." Pitani patsamba lotsatira kuti muwone!

Sankhani nyimbo yayikulu pagawo lililonse ili ndikuyamba nayo koyambirira. (Mukufuna nyimbo zatsopano? Yesani Mndandanda Wathu Wapanjinga: Nyimbo 10 Kuti Mugwedezeke)

Kutentha: Mphindi 5

Yambani kukhala ndi RPM pakati pa 80 ndi 100 ndi kukana kosavuta. Payenera kukhala zida zokwanira zomwe mumamvekera kutsogolo kwa phazi lanu. Pa mphindi zitatu, onjezani zida zokwanira zomwe mukumva ngati mukukwera pang'ono pang'ono mpaka kumapeto kwa kutentha.

Kuyimilira kwapakati: 3 mpaka 4 Mphindi

Yambani pampando wokhala ndi RPM pakati pa 65 mpaka 75 ndi giya yomwe imamveka bwino. Nthawi yoyimba ya nyimboyi, tulukani pachishalo ndikuganiza kuti mukudutsa wokwera patsogolo panu. Vesi ya nyimboyi ikabwerera, khalani pansi ndikubwerera ku RPM yoyambirira. Muchita izi katatu mukamaimba. Kumbukirani kusunga m'chiuno mwanu pamapazi anu pamene mutuluka pa chishalo.

Kukwera Hill: 3 mpaka 4 Mphindi

Yambani pampando wa RPM pakati pa 65 ndi 75. (Nyimbo yabwino yovina monga mtundu uwu wa RPM ukhoza kukuikani pa kugunda kwa nyimbo.) Nthawi iliyonse nyimbo ikalowa mu kolasi, onjezerani zida pang'ono. Pamapeto pa nyimboyo muyenera kukhala mutawonjezera magiya ena atatu ndipo muyenera kugwira ntchito molimbika. Kupuma kwanu kuyenera kutsutsidwa.

Kukwera Hill: 3 mpaka 4 Mphindi

Pokhala ndi RPM pakati pa 65 mpaka 75, onjezani zida zabwino kwambiri zomwe mungathe kunyamula kuchokera pachishalo kwa mphindi zitatu kuti mumalize phirili. Mukadzuka, sungani m'chiuno mwanu pazitsulo ndipo panthawi yomaliza, mutenge 5 mpaka 10 RPMs. Muyenera kukhala pafupi ndi mpweya kumapeto.

Kubwezeretsa Kwakhala: 2 mpaka 3 Mphindi

Kubwerera pachishalo pa 75 mpaka 90 RPMs, yendani ndi zida zowala kwa mphindi zitatu kuti mupeze mpweya wanu.

Bweretsani masitepe 2 mpaka 5 nthawi inanso kuti mukhale ndi mphindi 30 zokha. Onetsetsani kuti mutambasula mukamaliza. (Yambani ndi Yoga Yabwino Kwambiri Mukakwera Njinga)

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