Gibela Ngaphezulu kwamamayela ayi-100 emavikini angu-8

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Ukugibela amamayela angu-100 ezinsukwini ezingu-60 kuyindlela enhle yokuthola impango yakho egiyeni futhi unqobe inselele entsha. Ngaleli cebo eliqhubekayo, elilinganiselayo ngeke nje ugcine ngokufeza inhloso yakho, kepha uzozizwa umuhle ngemuva kwalokho. Ukugibela kwakho ungakwenza ngaphandle (uphephe futhi uhlale ugibele nesigqoko sokuzivikela futhi uhlole amathiphu ethu ochwepheshe mayelana nezinto eziyisisekelo zamabhayisikili), noma ungaphakathi endlini ngebhayisikili elimile.

Ngezansi kohlelo lwakho lokuqeqesha oluphakanyisiwe, kodwa qiniseka ukuthi ulalela umzimba wakho ngesikhathi sokuzivocavoca kwakho. Uma ukujima okunconyiwe kukhulu kakhulu, noma amamayela amaningi kakhulu, yilinganise emuva ukuhlangabezana nezidingo zomzimba wakho. Futhi, uma uzizwa sengathi ungenza okuningi, zizwe ukhululekile ukwengeza imayela noma ukwengeza ukujima kwakho lapho kudingeka. Lonke lolu hlelo luzokwenza ukuthi ungene ngaphezu kwamamayela angu-100 ekupheleni kohlelo lwakho lwamasonto ayisishiyagalombili. Khuluma ngokufeziwe! Uma ngeviki lokugcina lokuqeqeshwa kwakho, uzizwa ulungele ukubhekana nekhulunyaka eligcwele (amamayela ayi-100) ngosuku lwakho lokubekezela, kwenze! Vele uqiniseke ukuthi ugibela ngokuphepha, shintsha izikhundla njalo, futhi uhlale u-hydrated phakathi nohambo lwakho. Uma ungaqiniseki ukuthi ulithola kanjani ibanga lakho lokugibela kwakho kwangaphandle, hlola inketho yeMapMyFitness.com 'yemephu yomzila' ukuthola ukuthi mangaki amakhilomitha indlela ohleliwe ezokuthatha ngayo.

Ukuhlukaniswa kwe-Century Plan:

Izincomo zeCadence: 'I-cadence' yakho ukuthi mangaki amaphedali awenza ngomzuzu owodwa. Ngokuvamile, kufanele uhlose ukugcina i-cadence yakho iphakathi kwama-rpms angama-70 kuya kwangama-80 (izinguquko ngomzuzu) endaweni ekhuphukayo, naphakathi kwama-rpms aphakathi kwama-85 nama-95 emigwaqweni eyisicaba. Ungatshala imali kukhompyutha ye-cadence ngebhayisikili lakho lomgwaqo, noma umane ubale inani lezinguquko umlenze wakho wangakwesokudla owenzela imizuzwana engama-20, bese uyiphindaphinda leyo nombolo ngo-3. (Isibonelo, uma ubala izinguquko ezingama-25 ngemizuzwana engama-20, i-cadence yakho kungaba ama-rpms angama-75).

Ukuqeqeshwa Okuyinhloko: Ukuqeqeshwa okuyisisekelo kuqinisa imisipha ekusiza ukuthi ulinganise futhi uqondise ibhayisikili lakho, kanye nokuxhasa umzimba wakho ngesikhathi sokugibela kwakho. Zama lokhu kuqeqeshwa okuyisisekelo noma hlanganisa ukunyakaza okune noma okuhlanu kwakho kusuka kulezi zivivinyo ze-abs (usebenzisa izivivinyo ezivela ku- "tight abs" kanye "nokubuyisela emuva").

I-Endurance Ride: Lokhu kuhamba kusiza ukwakha isisekelo sakho se-aerobic, futhi kukuvumela ukuthi uhambe ibanga. Ngemuva kokufudumala okulula kwemizuzu emihlanu (umzamo we-3-4), phokophela ukugcina i-cadence eqinile namandla (umzamo 5-6) ngesikhathi sokuhamba kwakho konke kuze kube yisikhathi sokuphola phansi imizuzu emihlanu ngejubane elilula (umzamo 3).

Izincomo zokuvumelana nezimo: Sonke leso sikhathi ebhayisikilini sizodala ukuqina emisipheni yakho, ngakho-ke kubaluleke kakhulu kunakuqala ukwelula! Chitha cishe imizuzu eyi-10-15 welula ezinsukwini eziningi zeviki, kahle ngemuva kokuqeda ukujima. Ungalandela le nqubo noma uzenzele eyakho.

Ukugibela kwesikhawu: Ukuqeqeshwa kwesikhawu kusiza ekuthuthukiseni isivinini nokukhuthazela kwakho. Ngemuva kokufudumala kwemizuzu emihlanu yokugibela ngejubane elilula (umzamo 3-4), okunye ukusunduza kanzima, noma ngokukhuphula ukumelana kwakho noma i-cadence -noma kokubili- (umzamo 8-9) iminithi elingu-1, bese ugibela ukuqina okuqinile, okunethezekile kakhudlwana (umzamo 5-6) imizuzu emi-3. Phinda lokhu ngesikhathi sohambo lwakho, uvumele ukuphola kwemizuzu emihlanu kokugibela ngesivinini esilula (umzamo 3-4) ukuze uqedele iseshini yakho yesikhawu.

Ukugibela Ukubuyisela: Ukugibela kokubuyisa kungasiza kakhulu njengokuzivocavoca ngamandla akho - ngakho-ke ungakweqi! Usazohlanganisa amamayela ngebhayisikili lakho kuyilapho uvumela umzimba wakho ukuthi uchithe isikhathi esithile emsebenzini onzima kakhulu phakathi nohambo lokutakula olusebenzayo. Chitha lonke uhambo lwakho lokutakula cishe ngamaphesenti angama-50 omzamo wakho ojwayelekile (lesi isikhathi esihle sokujabulela ukugibela epaki noma nomngane).

Usuku Lokuphumula: Kubalulekile ukuthatha ikhefu ekuqeqesheni ukuze uvumele umzimba wakho uphumule. Ngakho-ke chitha isikhathi esithile ungekho ebhayisikilini uhambe uhambo olulula, thatha ikilasi le-yoga elithambile, noma mane ukhululeke.

Amandla Ride: Lokhu kugibela okugcwele igquma kuzobekela inselele ukukhuthazela kwakho kwemisipha namandla ebhayisikili. Ngemva kokufudumala imizuzu emihlanu yokugibela ngejubane elilula (umzamo 3-4), gibela ukhuphuke, noma ngokukhuphula izinga lakho lokumelana noma ukugibela ethambekeni langempela (umzamo 7-8) imizuzu engu-8, bese unciphisa ukumelana kwakho. , noma gibela ekwehleni, ngamandla azinzile, anethezekile (umzamo 5) imizuzu emibili. Khomba ukugcina i-cadence phakathi kuka-70-80 rpms phakathi nezikhawu zakho zokukhuphuka. Phinda lokhu ngesikhathi sokugibela kwakho, uvumele ukuphola phansi kwemizuzu emihlanu ngokuhamba okulula (umzamo 3) ukuqedela isikhathi sakho sokuphumula.

Ukuqeqeshwa kwamandla: Kubalulekile ukwakha amandla omzimba esewonke ebhayisikili. Hlela ukusebenza komzimba wakho wonke, kanye namaqembu emisipha amaningi ndawonye ngasikhathi sinye (njengoba wenza ngebhayisikili) ngezikhathi zakho zamandla.

Landa Uhlelo Lokuqeqesha lapha

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