Ho ikoetlisa ka mafura ho u thusa ho haha ​​mamello

Litaba

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Ntho e kholo e latelang ka libaesekele ke ena: Kajeno, Equinox e phatlalalitse letoto la lihlopha tse ncha tsa spin, "The Pursuit: Burn" le "The Pursuit: Build," ho lihlopheng tse khethiloeng tsa New York le Los Angeles. Litlelase li nka likarolo tsa tšebelisano 'moho le tlholisano' me li li kopanya le litšoantšo tse bonts'ang hore na u sebetsa ka thata hakae u sebelisa likhakanyo tse hlahang skrineng, kahoo boikoetliso ba hau bo utloahala joaloka papali, 'me ha bo tšoane le tlhokofatso. (Tsoa kantle ka malebela a rona a 10 a ho tloha sehlopheng sa Spin ho ea tseleng)

Jeffrey Scott, Schwinn Master Trainer le Equinox National Group Fitness Manager ea libaesekele o re: "Re tseba ka lipatlisiso hore tlholisano e phahamisa boemo ba tšebetso ba motho e mong le e mong. "Ho latela tlhaiso-leseling le ho bona lits'oants'o ho se ho tsebahala haholo, ka hona seo Equinox e lekileng ho se etsa ke ho nka tlhaiso-leseling ena le ho etsa ho hong ho fapaneng haholo le ho nchafatsa ka ho felletseng."

Litaba tse monate ka ho fetisisa: U ka sebelisa baokameli ba entseng sehlopha sena se secha ho rua molemo ka ho fetisisa nakong ea hau ea ho palama baesekele-ebang u sehlopheng sa spin kapa ho palama u le mong. Ho nka karolo kelellong le ho lekanya tsoelo-pele ea hau ke lintho tse peli tsa mantlha tseo u lokelang ho tsepamisa maikutlo ho tsona. Mohlala, ela hloko metrics joalo ka tšebeliso ea metsi, sebaka, le khalori. (O entse lik'hilomithara tse 21 ka sesh ea metsotso e 45 ho e-na le 19 ea hau e tloaelehileng? Ke tsoelo-pele! E ngole fatše 'me u leke ho e otla nakong e tlang.) Empa tseba hore bohole ha bo joalo. ka mehla tsohle. Scott o re: "Gear ke khauta, nako le nako ha u fetola nob eo 'me u eketsa lisebelisoa tse ling, u iketsetsa matsete. Kahoo hlokomela matla a hau ka ho ipoloka u le lipakeng tsa 60 ho isa ho 100 RPM, ka lisebelisoa tsa bohlokoa tsa ho chesa likhalori tse ngata le ho matlafatsa matla, o eletsa.

U ikemiselitse ho haha ​​le ho chesa? Scott o thehile boikoetliso bo ikhethileng ba metsotso e 30 bakeng sa babali ba Shape.com bo kopanyang matla le mamello ea "The Pursuit: Build" le "The Pursuit: Burn" e nang le nako e matla e phahameng. Tsoela pele ho leqephe le latelang ho e hlahloba!

Khetha pina e monate bakeng sa e 'ngoe le e' ngoe ea likarolo tsena 'me ue qale qalong. (U hloka lipina tse ncha? Leka lenane la rona la libaesekele la lipina: Lipina tse 10 tsa ho thula leeto la hau)

Ho futhumala: Metsotso e 5

Qala ho lula ka mokoloko oa RPM lipakeng tsa 80 le 100 le ho hanyetsa habonolo. Ho lokela ho ba le lisebelisoa tse lekaneng tseo u ka li utloang hantle ka pele ho setorouku sa hau sa pedal. Ka motsotso oa boraro, eketsa lisebelisoa tse lekaneng tseo u utloang eka u palama moea o pholileng ho fihlela qetellong ea mofuthu.

Nako e Emeng: Metsotso e 3 ho isa ho e 4

Qala ho lula fatše ka mokoloko oa RPM lipakeng tsa 65 ho isa 75 le ka gear e utloang e itekanetse. Nakong ea k'horase ea pina, tsoa ka saleng 'me u nahane u feta mokalli ka pel'a hao. Ha temana ea pina e khutla, lula fatše 'me u khutlele sebakeng sa pele sa RPM. U tla etsa sena makhetlo a mararo nakong ea pina. Hopola ho boloka letheka la hau holim'a lipedali ha u tsoa ka saleng.

Seated Hill Climp: 3 ho 4 Metsotso

Qala ho lula le RPM lipakeng tsa 65 le 75. (Pina e ntle ea tantši kaha RPM ena e kanna ea u beha hantle morerong oa 'mino. Qetellong ea pina u ka be u kentse likere tse ling hape tse tharo 'me u lokela hore ebe u sebetsa ka thata. Ho phefumoloha ha hau ho lokela ho phephetsoa.

Ho hloa leralla le eme: Metsotso e 3 ho isa ho e 4

Ho boloka mofuta oa RPM lipakeng tsa 65 ho isa 75, eketsa lisebelisoa tse ntle ka ho fetisisa tseo u ka li sebelisang ka ntle ho saddle metsotso e meraro ho phethela leralla lena. Ha u tsoha, boloka letheka la hao holim'a li-pedals 'me nakong ea motsotso oa ho qetela, nka lebelo ka 5 ho ea ho 10 RPMs. U lokela ho ba haufi le ho hema qetellong.

Ho lutse Pholoso: Metsotso e 2 ho isa ho e 3

Khutlela ka saddle ho li-RPM tse 75 ho isa ho tse 90, tsamaea ka thepa e bobebe metsotso e meraro ho fola le ho hema.

Pheta mehato ea 2 ho isa ho e 5 nako e le 'ngoe bakeng sa boikoetliso bo botle ba metsotso e 30. Etsa bonnete ba hore o otlolla ha o qetile. (Qala ka Yoga e Molemohali Bakeng sa Kamora ho Palama Baesekele)

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