I-Fat-Burning Spin Workout Ukukusiza Wakhe Ukukhuthazela

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Into enkulu elandelayo ekuhambeni ngebhayisikili ilapha: Namuhla, i-Equinox yethule uchungechunge olusha lwamakilasi e-spin, "The Pursuit: Burn" kanye "The Pursuit: Build," ezinkampanini ezikhethiwe zaseNew York naseLos Angeles. Amakilasi athatha izakhi zokubambisana kanye nokuncintisana futhi azihlanganise nezethulo ezibonakalayo zokuthi usebenza kanzima kangakanani usebenzisa ukuboniswa kwesikrini, ngakho-ke ukujima kwakho kuzwakala kufana nomdlalo, futhi akufani nokuhlukunyezwa. (Phumela ngaphandle namathiphu ethu ayi-10 ozoya kusuka kusigaba se-Spin uye Road)

“Siyazi ngocwaningo ukuthi ukuncintisana kukhuphula izinga lokusebenza kwawo wonke umuntu, ngisho noma uzibona njengomuntu ongaqhudelani,” kusho uJeffrey Scott, u-Schwinn Master Trainer kanye ne-Equinox National Group Fitness Manager for Cycling. "Ukulandelwa kwedatha nokubona ngeso lengqondo sekuyinto ethandwa kakhulu, ngakho-ke lokho i-Equinox izamile ukukwenza ukuthatha lolu lwazi futhi yenze okuhluke kakhulu futhi okuqanjwe ngokuphelele."

Izindaba ezihamba phambili: Ungasebenzisa othishanhloko abumbe leli klasi elisha ukuze uthole okuningi ngesikhathi sakho ngebhayisikili-noma ngabe usesikimini se-spin noma ugibele uwedwa. Ukuzibandakanya ngokomqondo nokulinganisa intuthuko yakho yizinto ezimbili ezibalulekile okumele ugxile kuzo. Isibonelo, naka amamethrikhi afana nokusetshenziswa kwamanzi, ibanga, kanye nekhalori. (Uwenze amamayela angu-21 nge-sesh yemizuzu engu-45 esikhundleni se-19 yakho evamile? Intuthuko leyo! Kubhale phansi bese uzama ukukushaya ngokuzayo.) Kodwa yazi ukuthi ibanga alikho njalo konke. "Igiya liyigolide, njalo uma uvula leyo nob futhi wengeza amanye amagiya, utshala imali kuwe," kusho uScott. Ngakho-ke qapha umfutho wakho ngokuzigcina usemabangeni aphakathi kwama-RPM angama-60 kuye kwangama-100, unegiya elibalulekile lokushisa ama-calories amaningi nokwakha amandla amaningi, uyeluleka.

Ukulungele ukwakha nokushisa? UScott udale ukuqeqeshwa okukhethekile, kwemizuzu engu-30 kwabafundi be-Shape.com okuhlanganisa amandla nokukhuthazela kwe- "The Pursuit: Build" ngomsebenzi omkhulu wesikhawu se- "The Pursuit: Burn." Qhubeka ekhasini elilandelayo ukuze ukuhlole!

Khetha ingoma enhle ngayinye yalezi zingxenye bese uyiqala ekuqaleni. (Udinga izingoma ezintsha? Zama uhlu lwethu lwadlalwayo lokuhamba ngebhayisikili: Izingoma eziyi-10 zokwenza iRide Ride yakho)

Ukufudumala: Imizuzu emi-5

Qala ukuhlala ngebanga le-RPM phakathi kuka-80 no-100 nokumelana okulula. Kufanele kube nezimpahla ezanele ozizwa kahle ngaphambili kokushaywa unyawo lwakho. Ngomzuzu wesithathu, engeza igiya elanele ozwa sengathi ugibele umoya opholile kuze kube sekupheleni kokufudumala.

Ukuma Okumiyo: Amaminithi amathathu kuya kwayi-4

Qala endaweni ehleliwe nebanga le-RPM phakathi kuka-65 kuye ku-75 nangegiya elizwakala lilingene. Ngesikhathi somculo wengoma, phuma esihlalweni ucabange ukudlula umgibeli ophambi kwakho. Lapho ivesi lengoma libuya, hlala phansi ubuyele ebangeni le-RPM yoqobo. Lokhu uzokwenza kathathu ngesikhathi sengoma. Khumbula ukugcina izinkalo zakho phezu kwakho lapho uphuma esikhwameni.

Ukuhlala Kokuqwala Kwentaba: Amaminithi amathathu kuya kwayi-4

Qala uhlezi ngebanga le-RPM eliphakathi kuka-65 no-75. (Ingoma yomdanso emnandi njengoba leli banga le-RPM cishe lizokubeka esigqi somculo.) Njalo uma ingoma ingena ekhorasi, engeza igiya elincane. Ekupheleni kwengoma bekufanele ngabe usungeze amanye amagiya amathathu futhi kumele ngabe usebenza kanzima. Ukuphefumula kwakho kufanele kube yinselele.

I-Standing Hill Climp: 3 kuya ku-4 Amaminithi

Ukugcina uhla lwe-RPM phakathi kuka-65 kuye ku-75, engeza igiya elingcono kakhulu ongaliphatha ngaphandle kwesihlalo imizuzu emithathu ukuqedela leli gquma. Lapho uvuka, gcina okhalweni lwakho phezu kwamaphedali nangesikhathi somzuzu wokugcina, thatha ijubane ngama-RPM ayi-5 kuye kwayi-10. Kufanele usondele ekuphelelweni umoya ekugcineni.

Ukubuyiselwa Okuhleliwe: Amaminithi angu-2 kuya kwangu-3

Emuva esihlalweni ngama-RPM angama-75 kuya kwangama-90, hamba ngegiya elikhanyayo imizuzu emithathu ukuthola futhi ukubamba umoya.

Phinda izinyathelo 2 ukuya kwezi-5 kanye futhi ukuze uthole ukujima okuhle kwemizuzu engama-30. Qiniseka ukuthi welula lapho usuqedile. (Qala ngeYoga Engcono Kakhulu Ngemuva Kokuhamba Ngebhayisikili)

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