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Umxholo

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Into elandelayo enkulu yokuhamba ngebhayisikile ilapha: Namhlanje, i-Equinox isungule uthotho lweeklasi zokujikeleza, "Ukuphishekela: Ukutsha" kunye "Nosukelo: Yakha," kwiiklabhu ezikhethiweyo zaseNew York naseLos Angeles. Iiklasi zithatha izinto zokusebenzisana kunye nokhuphiswano kwaye ziyidibanise nemiboniso ebonakalayo yokuba usebenza nzima kangakanani usebenzisa uqikelelo lwescreen, ukuze ukuzilolonga kwakho kube ngathi ngumdlalo, kwaye kungaphantsi kokuhlushwa. (Phuma ngaphandle kunye neeNgcebiso zethu ezili-10 zokuHamba ukusuka kwiKlasi yeSpin ukuya eNdleleni)

“Siyazi ngophando ukuba ukhuphiswano luphakamisa umgangatho wokusebenza komntu wonke, nokuba uzijonga njengomntu ongakhuphisaniyo,” utshilo uJeffrey Scott, uSchwinn Master Trainer kunye ne-Equinox National Group Fitness Manager for Cycling. "Ukulandelelwa kwedatha kunye nokubonwa kwezinto kuye kwanda ngakumbi, ngoko ke iEquinox izamile ukuyenza kukuthatha olu lwazi kwaye yenze into eyahluke mpela kwaye ivelise izinto ezintsha ngokupheleleyo."

Ezona ndaba zimnandi: Ungazisebenzisa iinqununu ezibumbe le klasi intsha ukufumana elona xesha liphezulu kwibhayisikile-nokuba ukwi-spin eklasini okanye ukhwele wedwa. Ukuzibandakanya ngokwengqondo kunye nokulinganisa inkqubela phambili yakho zezona zinto ziphambili ekufuneka ujolise kuzo. Umzekelo, nikela ingqalelo kwiimetriki ezinje ngamanzi, umgama, kunye nenkcitho yekhalori. (Yenze iikhilomitha ezingama-21 kwi-sesh yemizuzu engama-45 endaweni ye-19 yakho eqhelekileyo? Yinkqubela phambili leyo! Yibhale phantsi kwaye uzame ukuyibetha kwixesha elizayo.) Kodwa yazi ukuba umgama awukho. rhoqo yonke into. "Iigiya ziyigolide, ngalo lonke ixesha ujika loo nto kwaye wongeza ezinye izixhobo, utyale ngokwakho," utshilo uScott. Ke jonga ukuqina kwakho ngokuzigcina kuluhlu oluphakathi kwe-60 ukuya kwi-100 RPM, kunye negiya elibalulekileyo lokutshisa iikhalori ezininzi kunye nokwakha amandla amaninzi, ucebisa.

Ukulungele ukwakha nokutshisa? UScott udale umsebenzi okhethekileyo, omzuzu-30 wokuzilolonga wabafundi beShape.com odibanisa amandla kunye nonyamezelo lwe "Pursuit: Yakha" ngomsebenzi omkhulu wokuphumla we "Pursuit: Burn." Yiya kwiphepha elilandelayo ukuze uyijonge!

Khetha ingoma emnandi nganye kula macandelo kwaye uyiqale ekuqaleni. (Ufuna iingoma ezintsha? Zama uLuhlu lwethu lokuHamba ngeBhayisekile: Iingoma ezili-10 zeRock Your Ride)

Ukuzifudumeza: Imizuzu emi-5

Qala ngokuhlala ngoluhlu lwe-RPM phakathi kwe-80 kunye ne-100 kunye nokuxhathisa okulula. Kuya kubakho izixhobo ezaneleyo ukuba uzive ngokucacileyo umphambili wokubetha kwakho. Ngomzuzu wesithathu, yongeza igiya eyaneleyo oziva ngathi ukhwele umoya opholileyo kude kube sekupheleni kokufudumala.

Ukuma okumileyo: imizuzu emi-3 ukuya kwezi-4

Qala kwindawo ohleli kuyo kunye noluhlu lwe-RPM phakathi kwama-65 ukuya kuma-75 kunye nezixhobo eziva ngathi ziphakathi. Ngexesha lekhorasi yengoma, phuma kwisali kwaye ucinge ngokudlula umkhweli phambi kwakho. Xa ivesi yengoma ibuya, hlala phantsi kwaye ubuyele kuluhlu lwe-RPM yokuqala. Oku uya kukwenza kathathu ebudeni bengoma. Khumbula ukugcina isinqe sakho phezu kwakho xa uphuma kwisali.

Ukunyuka kweNduli ehleliyo: 3 ukuya kwimizuzu emi-4

Qala uhleli ngoluhlu lwe-RPM phakathi kwe-65 kunye ne-75. (Ingoma yomdaniso emnandi njengoko olu luhlu lwe-RPM lunokukubeka kanye kwisingqi somculo.) Ngalo lonke ixesha ingoma ingena kwikhorasi, yongeza igiya encinci. Ukuphela kwengoma bekufanele ukuba uyongeze ezinye iigiya ezintathu kwaye kufanele ukuba usebenze nzima. Ukuphefumla kwakho kufuneka kucelwe umngeni.

Ukunyuka kweNduli: Ukuma kwemizuzu emi-3 ukuya kwezi-4

Ukugcina uluhlu lwe-RPM phakathi kwama-65 ukuya kuma-75, yongeza ezona zixhobo zibalaseleyo unokuzibamba ngaphandle kwesali imizuzu emithathu ukugqibezela le nduli. Xa uvuka, gcina isinqe sakho phezu kweephedali kwaye ngexesha lokugqibela, thatha isantya nge-5 ukuya kwi-10 ye-RPM. Kuya kufuneka usondele ekuphefumlweni ekugqibeleni.

Ukuhlala Phantsi: Imizuzu emi-2 ukuya kwemi-3

Buyela kwisali kwi-75 ukuya kwi-90 RPMs, hamba ngegiya elikhanyayo imizuzu emithathu ukuze ululame kwaye ubambe umoya wakho.

Phinda amanyathelo 2 ukuya kwisi-5 elinye ixesha elingakumbi ukwenza umthambo omkhulu wemizuzu engama-30. Qinisekisa ukolula xa ugqibile. (Qala ngeYoga eNgcono emva koKhwela ibhayisekile)

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