I-30-Minutes Stationary Bike Workout Ongayenza Wedwa

-Delile

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Ubhekelwe amakilasi okuhamba ngebhayisikili ne-spin? Usenkampanini enhle. Ukuthandwa kokusebenza kwebhayisikili okumile kuyaqhubeka nokukhuphuka, futhi akumangalisi: Ukuzivocavoca okujwayelekile kokuphotha kusha amakhalori ayi-12 ngomzuzu, futhi konke lokho kunyathela kwenza imilingo emikhulu emilenzeni nasemlenzeni wakho.

Uma ungeke ufinyelele ku-studio's spin class workout, zama lokhu kusebenza ekhaya kwamabhayisikili kwabaqalayo nabagibeli abanolwazi ngokufanayo, okwenziwe nguchwepheshe wokuzivocavoca u-Ruth Zukerman, umsunguli we-Flywheel Sports eNew York City. Lokhu kujikeleza kwemizuzu engu-30 kuhlanganisa ama-sprints avuselela ukushaya kwenhliziyo nokukhuphuka okwakha imisipha ukuze kulethe ukushaya kweseshini yesitudiyo noma nini.

Ngokungeziwe ekulungiseni ukumelana nebhayisikili, ungasebenzisa izinga lakho lokuzikhandla okucatshangwayo (i-RPE) ukuze uqondise izinga lakho lomzamo. Ngokuvamile, i-RPE yakho ichaza ukuthi uzizwa kanzima kanjani njengoba umzimba wakho usebenza ngenkathi uzivocavoca. I-RPE ka-1, ngokwesibonelo, ingazizwa njengokuhamba okulula emsebenzini epaki, kuyilapho i-RPE engu-10 ingazizwa sengathi ugijima ngamandla akho onke futhi awukwazi ukukhuluma igama elilodwa. Ngakho-ke uma uzizwa uphefumula ngokuphelele ngesikhathi sengxenye yokuzivocavoca nge-RPE enconyiwe ka-3 noma 4, ungesabi ukuyibuyisela emuva ngejubane noma ukungezwani. (Okuhlobene: Ungakuthola Kanjani Okuhle Kakhulu Ekilasini Lakho Lokuphotha)

Ukuze uthole okuningi kumjuluko wakho bese udala leyo vibe e-studio, bhanqa ukuzilolonga kwebhayisikili elimile lasekhaya kwabaqalayo nohlu lwadlalwayo olunamandla amakhulu, udlale izikhawu kukhorasi yezingoma zakho eziyintandokazi, futhi uzokukhohlwa. sigibela solo, kuqinisekisiwe. Ngakho-ke gcina ukuqeqeshwa kwebhayisikili okulandelayo kweminithi engama-30 ocingweni lwakho, phuma kulawo ma-pods (noma ama-headphone wakho we-fave Workout), bese uzenzela owakho umkhakha we-spin ekhaya njengamanje. (Vele ugweme lawa maphutha ajwayelekile e-spin-class.)

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