Nsonga zamakono zamakono ndi njira

Zachidule za Kulowera Kumsewu

Maphunziro oyendetsa njinga zamakono ndi malo osungirako ziweto, ndipo m'mizinda ikuluikulu, ma studio oyendetsa njinga zamakolo nthawi zambiri amakhala ngati mwala. Koma ngakhale kuyendetsa njinga zamakono kumakhala kovuta m'magulu amasiku ano-pali ngakhale zochitika zenizeni za TV zomwe zimaphunzitsa ma shenanigans a ma studio oyendetsa njinga ndi eni eni-gulu loyamba la njinga zamoto, Spinning, silinalengedwe mpaka 1993.

Pambuyo poyambira, ngakhale? O, momwe pulogalamuyo yakula ndikusintha. Zomwe poyamba zinkawoneka ngati zipangizo zamakono zogwiritsa ntchito ma cyclists akuluakulu tsopano zimakhala ndi chidwi chachikulu chokhudzidwa ndi zida zowonongeka , zida zowononga, ndi olemekezeka-monga ophunzitsira omwe akutsatira awo kuchokera ku studio kupita ku studio.

Zotsatira zake ndi mawonekedwe olimbitsa thupi omwe ali ndi mphamvu zamphamvu-osati chifukwa choti amatha kukhala ndi chizoloŵezi chokhala ndi thupi labwino, koma chifukwa chimapereka zotsatira zowonjezera zomwe zimachititsa kuti ophunzira abwererenso zina.

• Yendetsani ndi Njira Yowonjezera Yogwiritsa Ntchito Mapepala Akuthamanga

• Kodi Mungatani Kuti Muchepetse Kunenepa Kwambiri Ndi Kulimbitsa Bwino?

Kodi Ndege Zam'madzi Ndi Ziti?

Kuyenda maulendo apanyanja ndi mawonekedwe a mtima wamtima-nthawi zambiri amatumizidwa m'magulu-omwe amatsanzira kuyenda pamsewu. Kupita kumalo okwera njinga kumakhala ndi mtundu wina wa njinga yomwe imatchulidwa kuti "njinga yamoto," ngakhale kuti "Kuthamanga" ndi "kuthamanga mabasiketi" kwenikweni ndi maina a chizindikiro.

Nthawi zambiri njinga zamapikisano zimaperekedwa m'magulu opanga magetsi, koma ma gym ambiri amapereka mabasiketi omwe mamembala amatha kukwera. Izi zinati, chifukwa machitidwe ena oyendetsa njinga zamkati ndi osiyana ndi mafashoni ena a sitima yapamwamba, ndibwino kuti mutenge masukulu angapo musanayese ntchitoyi nokha.

Aphunzitsi oyendetsa njinga akhoza kukuphunzitsani momwe mungakhalire njinga yanu ndikupindula kwambiri paulendo uliwonse.

Zinthu Zapamwamba Zoposa 10 Zodziwa Zokhudza Ndege Zamkatimu

Maphunziro oyendetsa njinga zamakono, makamaka njira yopititsa patsogolo mtima wanu wamtima ndikumapangitsa mphamvu yanu ya pansi. Monga ndi zolimbitsa thupi, sizingakhale bwino kwa aliyense. Nazi zomwe muyenera kudziwa musanapite ku kalasi yanu yoyamba.

1. Kumalo Owombera Ngongole Amagwira Ntchito Mosiyanasiyana Kusiyana ndi Mabasiketi Amtundu

Zatchulidwa kale, koma tifunika kutchulidwanso kachiwiri: Kupangidwa ndi "kujambula" kumabasi oyendetsa njinga zamkati ndi zosiyana ndi mabasiketi apamwamba, ndipo kusiyana kumeneku kungakhudze zomwe mumakumana nazo.

Chifukwa chimodzi, kuyendetsa njinga zamagalimoto kumapangidwira kuti azitsanzira zochitika zonse za njinga kunja. Zikatero, mpandowo ndi wopapatiza kusiyana ndi njinga yamoto, ndipo zida ndi mpando ungasinthidwe pang'onopang'ono ndi pang'onopang'ono kuti zikhale bwino kuti mukhale ndi mawonekedwe a thupi lanu.

Zinthu izi zimapangitsanso kuti mukhale kapena muime pamene mukukwera, monga momwe mungathere pa njinga yamoto.

Koma chofunika koposa, ndi kusiyana kwa momwe mabasiketi amathandizira. Mabasiketi oyendetsa magalimoto amapanga ma motors ndi makompyuta omwe ali ndi masewera olimbitsa thupi ndi mafunde omwe mungasinthe pamene mukukwera. Ngakhale zogwira ntchito, zotsatira zake ndizo "zovuta" zomwe zimachotsa zina mwadongosolo lanu ngati wokwerapo.

Kuwombera njinga zamoto, kumbali inayo, kumakhala ndi ntchentche yamphamvu kwambiri kutsogolo kwa njinga yomwe imagwirizanitsa mwachindunji ndi pedal. Njirayi ndi yofanana ndi njinga yamoto, kuika mphamvu yokhotakhota m'manja mwa wokwera. Wokwerapo amalamulira liwiro la sitiroko iliyonse, kuphatikizapo kukana kwa ntchentche, yomwe imasinthidwa mwaluso ndi mphuno kapena kuigwira. Chotsatira ndicho kulamulira kwathunthu pa ulendo wanu. Mutha kusintha mwadzidzidzi kuti musamatsutse-kumene mbalameyi imayenda mozungulira, ngati kuti mukukwera pamwamba pa phiri-kukaniza kwambiri zomwe zimapangitsa kuti zitha kusinthasintha, monga kukwera phiri.

Chinthu chinanso chosiyana ndi choyenera kudziwa ndi kuthekera kwa anthu oyendetsa njinga zamkati kuti azitha "kusinthana" kuti aziyenda mozungulira pa njinga yamoto, monga momwe oyendetsa njinga amatha kuyenda pang'onopang'ono pamsewu wawo. Momwemo, mukuyenera kukhala ndi nsapato zanu (kapena kubwereka ku studio) kuti mutengere mwayi uwu, koma ngati mutero, umasintha zowona.

Taganizirani izi: Ngati mukuyendayenda pa bicycle yopita ku masewera olimbitsa thupi, mukuganiza kuti mukugwedezeka pafupipafupi, chifukwa ndizo zomwe mungathe kuzilamulira. Mapazi anu amangokwera "kuthamanga kwapansi pamakwerero chifukwa mumatha kutaya phazi lanu ngati mutakwezetsa phazi lanu kutali.

Ngati, ngakhale kuti mapazi anu aphwanyidwa, amapita ku bicycle, zomwe zimakupangitsani kuti muzitha kugwiritsira ntchito makina onse oyendetsa pang'onopang'ono. Zotsatira zake ndizowonjezera mphamvu komanso zowonjezereka ndikupangira chiyanjano pa ulendo wanu wonse.

• Momwe SoulCycle ndi Flywheel Zimagonjetsana

• Mmene Mungakulitsire Thupi Lanu Pogwiritsa Ntchito Mpikisano Wamakono

2. Maphunziro Ambiri Ndi Opambana ... ndi Otembereredwa

Ngati simukukonda kwambiri, magulu a mabasiketi sangakhale anu. Maphunzirowa akukonzedwa kuti akuyendetseni paulendo wokongola ngati alangizi akuyitanitsa kusintha kosasinthika ndi kukakamiza, kukuthandizani komanso kutsika maulendo ambiri omwe amamveka phokoso la kuphulika, kuthamanga kwa mtima. Chokumana nacho ndi chisokonezo ndi chisangalalo chomwe chimakupatsani inu miyendo yopweteka ndi thupi lotukuta. Ndipo thukuta lonseli? Nthawi zambiri zimakhala zovuta kwambiri chifukwa cha njinga zamabasi zomwe zimagwiritsidwa ntchito mu malo osungirako, ndipo zimatengedwa ndi matupi omwe amachotsa mpweya wotuluka ndi thukuta kwambiri, zonse zomwe zimapereka chithunzithunzi ku chidziwitso cha muggy.

Ndizochitikira zomwe anthu ena amakonda, ndipo anthu ena amadana nawo.

Ngati mukupeza kuti mumakonda, pali uthenga wabwino: Mukhoza kuyaka makilogalamu 400 mpaka 600 pagulu chifukwa cha zovuta zomwe zimaphatikizapo. Mafilimu ena amati inu mukhoza kuwotcha kwambiri kuposa izo, koma mutenge mayeso awo ndi tirigu wamchere. Chiwerengero chenicheni cha ma calories omwe mumayaka ndi chapamwamba kwambiri ndipo chimasiyanasiyana malinga ndi kutalika kwake, kulemera kwake, kugonana, minofu, ndi msinkhu, komanso momwe mukuvutikira panthawi yopuma. Yesani kugwiritsa ntchito makina opangira calorie wotentha kuti mupeze chiyeso chabwino cha kutalika kwanu ndi kulemera kwake.

3. Maphunziro a Sandeti Angakhale Opusa

Masewera akuluakulu ambiri amapereka maphunzilo olimbitsa thupi monga gulu la umembala kapena pazinthu zina zofunikira pamwezi uliwonse. Zomwezo sizingathe kunenedwa pa ma studio apadera. Chifukwa makalasi oyendetsa njinga ndi mawonekedwe okha a mkate ndi batala, amapereka phindu la kalasi iliyonse, nthawi zambiri pakati pa $ 20 ndi $ 35, malingana ndi studio ndi malo.

Ngati mukuganiza kuti mugwiritse ntchito ndalama zokwana madola 60 mpaka $ 100 pa sabata pa chizoloŵezi chanu choyendetsa njinga zamkati mumapangitsa kuti mukhale osangalala, pali uthenga wabwino. Mapulogalamu ambiri oyendetsa njinga amapereka mtundu wina wa "kalasi yoyamba yaulere" yopindulitsa kuti muthe kuyesa-kuyendetsa wophunzitsa kapena malo asanatenge ndalama zambiri. Ndipo ngati mukuganiza kuti mumakonda ndi mtundu wotere wa cardio, pali njira zosungira ndalama pa makalasi a studio .

4. Fomu yoyenera ndi yofunika kuntchito

Khulupirirani kapena ayi, pali njira yoyenera ndi yolakwika kukwera njinga, ndipo izi ndizoona pamene mukukwera njinga pamtunda waukulu. Mwachitsanzo, kusayera bwino kungapweteke maondo ; Kudalira kwambiri bicycle kungachepetse calorie kutentha pamene mumachepetsa minofu yogwirizana; ndipo kulephera kupuma bwino kungachepetse kuthamanga kwa magazi okosijeni kuti agwire ntchito minofu, kuchititsa kusokonezeka kwa ntchito, chizungulire, ndi zizindikiro zina zosasangalatsa.

Ndibwino kuti musadziwe zina mwa zolakwa zanu , chifukwa chake ndi kofunika kumvetsera zolemba za aphunzitsi anu pa fomu. Mukhozanso kuyang'ana maonekedwe anu kuti mukhale ndi zizoloŵezi zoipa , monga kulola m'chiuno mwanu kugwedezeka pamene mukukwera, ndikusakanikirana ndi njira yoyenera yogwiritsira ntchito , njira yoyenera kuti muyime bwino , ndi njira yoyenera yosamalira nthawi yanu .

5. Pali njira yoyenera ndi yolakwika kukhazikitsira bedi lanu

Chimodzi mwa ubwino wokwera njinga zamkati ndikumatha kusintha malingaliro ndi njinga za njinga zamoto kuti zigwirizane ndi thupi lanu. Popeza kuti matupi onse sali ofanana, ngakhale kusintha pang'ono kumalo okwera pampando kapena malo apambuyo / kubwerera kumalo osokoneza bongo angapangitse ulendo wapamwamba komanso wotetezeka. Kukonza molondola izi, komabe sikuti nthawi zonse zimakhala zosavuta. Ichi ndi chimodzi mwa zifukwa zabwino kuti mutenge masukulu angapo musanayambe kukwera nokha. Mlangizi wa mabasiketi angakuthandizeni kusintha bicycle nthawi yoyamba yomwe mumakwera, ndikukupatsani ndemanga ndi malangizo oti mupeze zoyenera nokha .

Chizindikiro chimodzi: Pamene mumayima pafupi ndi njinga yanu, mpandoyo uyenera kukhala wofanana kwambiri ndi fupa lanu la m'chiuno. Izi zimapangitsa kufutukuka kwathunthu pa bondo panthawi iliyonse yopweteka.

6. Kupweteka Kwambiri N'kwachibadwa

Ngati simunakhale pa bicycle kanthawi, mungadabwe kupeza chonchi ngati kumva mu kubuula kwanu masiku akutsatira. Izi ndi zachilendo. Pamene poyamba simungakhale womasuka, mudzapeza kuti simukukhalanso ndikumverera komweko komwe thupi lanu limakula pozoloŵera, zomwe zimatenga masewera angapo. Komabe, ngati mukufuna kuti musamangokhala zovuta, mukhoza kuyesa njira zingapo zopewa kupweteka .

7. Kumalo Owayendetsa Ngongole Ndizoona

Monga momwe zilili zoyenera kuchita masewero olimbitsa thupi , palinso machitidwe abwino oyendetsa njinga zam'nyumba, makamaka pankhani ya magulu a njinga zamagulu. Mwachitsanzo, zimaonedwa ngati zoyipa kuti muyankhe foni yanu m'kalasi, kapena kuchoka popanda kupukuta njinga yanu. Sakanizani pazofunikira musanatenge kalasi yanu yoyamba, ndipo ngati mukupita ku studio yatsopano, funsani wophunzitsa ngati pali malamulo enaake omwe muyenera kudziwiratu.

8. Kupititsa Panjinga Kumalo Amapereka Mitundu Yambiri

Pambuyo pa kalasi yoyamba yamabasi oyendetsa njinga, simudzakayikira za momwe ntchitoyo ingathandizire kuwonjezeka kwa mtima wanu pamene mukuwotcha thupi lanu. Maphunziro ndi zolemba ntchito zimakhala zovuta kwambiri, ndipo monga momwe zimakhalira ndi machitidwe onse a mtima, njinga zamoto zimatha kuwonjezera mtima ndi mapapo ndikuthandizira kusintha thupi. Mapindu samatha pamenepo . Kuyenda maulendo apansi kungathenso:

• Thandizani matenda aakulu , kuphatikizapo kuthamanga kwa magazi, mtundu wa shuga 2, ndi osteoarthritis
• Kupititsa patsogolo kukumbukira ndi kukumbukira , zomwe zimapangitsa kuti mukhale ndi zokolola zambiri
• Limbikitsani kulemetsa kutaya
• Limbikitsani kusangalala ndi kulimbitsa mtima
• Dziwani moyo wanu wa kugonana

Mwachidule, ngati mukusangalala ndi ntchitoyi ndipo mukukonzekera kuti mukhale nawo (kugwirizana ndichinthu chofunikira kwambiri pulojekiti iliyonse), njinga yamabikita ikhoza kubwezera nthawi yayikulu pokhudzana ndi thanzi labwino ndi thanzi.

9. Osati aphunzitsi onse kapena Studios Amapangidwa Ofanana

Chifukwa cha kukwera kwa njinga zamkati, panali mafunde ambirimbiri, mafilimu, mawonekedwe, ndi alangizi. Monga mwazinthu zonse, ma studio ndi alangizi ena ali abwino kuposa ena, ndipo nthawi zina "bwino" ndi nkhani yokonda. Mwachitsanzo, ma studio ena amadalira nyimbo zomveka komanso kugwedezeka, pafupi ndi zovina, monga zovina, pamene ena amayang'ana kwambiri pa mawonekedwe a njinga zochokera kumtima, RPM (kusintha kwa mphindi), kapena watts. Mofananamo, alangizi ena amapereka chithunzithunzi chowoneka bwino komanso chowongolera, pamene ena ali ndi njira yowonjezera yodutsa njinga (ndipo ndiyina mafomu osauka omwe amaphunzitsidwa). Ndibwino kuyesa maphunziro angapo kapena alangizi musanayambe kukonda zomwe mumaikonda kapena kupanga njinga sizolondola kwa inu.

10. N'zotheka Kuligonjetsa

Kupita njinga, mwachiwonekere, ndizochita masewera olimbitsa thupi. Ndi njira yodzifunira yaumunthu, ndipo makamaka makamaka, ndiyo njira yodzifunira yodetsa nkhawa. Izi zikutanthauza kuti kuvulala ndi kotheka, makamaka ngati mutadzikankhira molimba kwambiri, kulephera kugwiritsa ntchito mawonekedwe abwino, kapena kunyalanyaza kufunikira kwa mpumulo ndi kuchira. Ndikofunika nthawi zonse kumvetsera thupi lanu ndi kupeputsa, makamaka ngati mwatsopano. Nazi malingaliro angapo ndi njira zothetsera kusamvana kwa minofu , kuvulala kwakukulu, matenda, ndi kupweteka kwapambuyo pa ntchito:

• Khalani Wotenthedwa Musanayambe Sukulu Yoyendetsa
• Limbikitsani Usi Wanu Kuti Ukhale Wabwino
• Thupi Lalikulu Amakwera Osewera
• Zochita Zofunikira Zowonjezereka Kwambiri
• Mmene Mungapewere Kupita Kumsitima-Kupweteka Kwambiri
• Momwe Mungayendetsere Pambuyo Pambuyo Panu
• Mmene Mungapewere Kupita Kumsewu Wolimbitsa Thupi "Mphungu"
• Kufunika kwa Mpikisano Wokongola
• Thupi lakumunsi limathamangirira Pambuyo pa ulendo wanu
• Zida Zotsitsimutsa Zomwe Zagwira Ntchito

Malangizo Ofulumira Okonzekera Kalasi Yanu Yoyendetsa Ngongole

Ngati mwakonzeka kupangira maulendo apamtunda (sp pun (pun intended), ganizirani nsonga izi musanayambe ulendo wanu woyamba.

1. Sungani Bicycle Poyambira

Maphunziro a njinga amatha kuthamanga mofulumira, makamaka pamaphunziro apamwamba a njinga. Funsani za ndondomeko yanu yosungirako njinga yamabasi-ena ali ndi ndondomeko yoyamba, pomwe ena alola kuti anthu asunge mabasiketi kwa sabata pasadakhale. Ngati mwadzipereka kuti mutenge kalasi inayake, pitirizani kulembetsa mofulumira. Izi sizidzakulepheretsani kutaya ngati kalasi idzala kumayambiriro, koma izi zidzakuthandizani kusankha bicycle yomwe mudzakwera pa kalasi yanu. Izi ndi zabwino ngati mutakhala watsopano-mukhoza kusankha kubisala kumbuyo ngati mukudzidzimva, kapena mutha kukhala pampando ndi malo ngati mukufuna kuwona wophunzitsayo momveka bwino .

2. Funsani Ngati Mukufunikira Kubweretsa Zomwe Mungaphunzire

Kawirikawiri, simukufunika kubweretsa zina zambiri ku kalasi ya njinga kusiyana ndi thupi lanu ndi botolo la madzi, koma nthawi zonse ndibwino kupempha studio ngati ali ndi malingaliro kwa obwera. Mwachitsanzo, akhoza kukupatsani kuti muzivala zovala zazifupi kapena mutenge thumba la thukuta kuti mukhale omasuka komanso louma.

3. Fuel Up Musanapite

Simukufuna kupita ku gulu la njinga zamagalimoto pamimba yopanda kanthu. Thupi lanu limafuna mafuta kuti adzilamulire okha kupyolera mukugwira ntchito zovuta, ndipo ngati mukulephera kudya musanapite ku sukulu, mwina mutha kukhala ofooka ndi otopa.

Pafupifupi mphindi 30 mpaka ola limodzi musanayambe sukulu, onetsetsani kuti mumasangalala ndi zakudya zazing'ono zomwe zimaphatikizapo carbs ndi mapuloteni. Mwachitsanzo, mungadye masangweji a bakanatani, mapuloteni, kapena nthochi.

Pamene inu muli pa izo, musaiwale kuti hydrate. Onetsetsani kumwa madzi okwanira awiri kapena awiri mu ora lotsogolera ku kalasi, ndipo mutenge botolo la madzi kuti muthe kusunga pamene mukukwera. Ndibwino kumwa madzi ambiri maola 10 mpaka 15 panthawi yochita masewera olimbitsa thupi.

4. Sakanizani kusintha kwa zovala

Kumbukirani momwe makalasi oyendetsa njinga zamagalimoto ali otupa, nkhani zowopsya? Palibe chinthu chovuta kapena chovuta kwambiri kuposa kuthamanga kunyumba kuchokera ku studio yomwe ili ndi zovala zovala thukuta. Bweretsani zovala zosintha ndi inu kuvala mutatuluka ... ndipo musaiwale zovala zamkati!

5. Dziwonetseni nokha kwa Mlangizi

Aphunzitsi alipo kuti awathandize. Amafuna kukudziwani. Akufuna kudziwa ngati ndinu watsopano ku kalasi. Akufuna kukupangitsani kukhala womasuka kuti mufunenso kubwerera. Ngati mwayamba kusukulu pang'ono ndikudzidziwitsa nokha kwa aphunzitsi anu, chidziwitso chanu chonse chikhala bwino. Mukhoza kupempha thandizo kuti mukhazikitse njinga yanu komanso ngati pali chilichonse chimene muyenera kudziwa musanayambe kukwera, ndipo mutha kulankhulana momwe mumamvera pamisonkhano yanu. Mwachitsanzo, ngati simukufuna kuti anzanu akusukulu azidziwe kuti ndinu atsopano, mukhoza kufunsa wophunzitsa kuti asakudziwe kapena kukukonzani m'kalasi.

Mawu Ochokera

Kupita kumalo okwera njinga ndi njira yabwino kwambiri yowonjezera kuthamanga kwa mtima ndi kukulitsa thupi lochepa thupi, koma ndibwino kusakaniza njira zina zophunzitsira kuti mukhale ndi nthawi yochita bwino. Mwa kuwonjezera yoga, kuphunzitsa mphamvu, kapena magulu ena ochita masewera olimbitsa thupi panthawi yanu, mungachepetse mwayi wanu wowonongeka mopitirira muyeso ndikuthandizira malo ena olimbitsa thupi, monga kusinthasintha ndi mphamvu zolimba.

> Zotsatira:

> Bianco A, Bellafiore M, Battaglia G, Paoli A, Caramazza G, Farina F, Palma A. "Zotsatira za maphunziro oyendetsa njinga zam'madzi kumalo osungirako olemera kwambiri." Journal of Sports Medicine ndi Physical Fitness . http://www.ncbi.nlm.nih.gov/pubmed/20585293. Magazini 50 Vol 2. 2010.

> Lambourne K, Tomporowski P. "Zotsatira za kuchita masewera olimbitsa thupi zimadzutsa chidziwitso cha ntchito yozindikira: meta-regression analysis." Kafukufuku wa Ubongo. http://www.ncbi.nlm.nih.gov/pubmed/20381468. 2010.

> Peterson B, Hastings B, Gottschall J. "Kupita njinga yamtunda kwambiri kumatithandiza kuti thupi lathu likhale olimbitsa thupi." Journal of Research Research. http://fitnessresearch.edu.au/journal-view/high-intensity-interval-cycling-improves-physical-fitness-in-trained-adults-151. Vesi 5 Nambala 1. 2016.

> Szabo A, Gaspar Z, Kiss N, Radvanvi A. "Zotsatira za kuyendayenda zimakhudza." Journal of Mental Health. http://www.tandfonline.com/doi/abs/10.3109/09638237.2015.1019053. Vesi 24 Nkhani 3. 2015.

> Valle V, Mello D, Sa Fortes M, Dantas. "Zotsatira za maulendo oyendetsa njinga zamkati zimakhudzana ndi zakudya zogwiritsa ntchito thupi komanso serum lipids." Mankhwala a Kinetics Achilengedwe. http://www.degruyter.com/view/j/bhk.2009.1.issue--1/v10101-009-0004-z/v10101-009-0004-z.xml. Vuto 1, masamba 11-15. 2009.