Zochita Panjinga zapansi

Ndani akunena kuti amayendetsa mawilo anu ayenera kukhala chinthu choipa? Kugwiritsa ntchito maulendo apansi pamsewu ndi njira yabwino kwambiri yowonjezera thupi lanu pamene mukukumana ndi anthu atsopano ndikuyesera zinthu zatsopano. Ngati simunagwiritsenso ntchito njinga yamoto, kodi mukuyembekezera chiyani? Mwinanso pali bwalo lamabasi pafupi ndi inu lomwe limapanga mawonekedwe olimbitsa thupi omwe mungasangalale nawo.

Kodi Ndege Zam'madzi Ndi Ziti?

Kupita kumalo okwera njinga ndi mtundu wapadera wokwera njinga zamagalimoto zomwe zimagwiritsa ntchito njinga yapadera yomwe imapangidwira zofanana ndi kukwera njinga kunja.

Mapangidwe opanga mafilimu adakwera kutchuka kumayambiriro kwa zaka 90 pambuyo pa Johnathan Goldberg, kapena Johnny G, atapanga mabasiketi a Spinner ndi kalasi yopita kumalo okwerera mabasi. Sizinatengere nthawi yaitali kuti anthu adziwe masewera awo, ndipo monga momwe zimakhalira nthawi zonse, thupi limapanga moyo wawo wokha.

Ntchito zamakono zamakono zamabasiketi zimayenda kuchokera ku magulu a magulu omwe amapita ku gyms komanso ma studio oyendetsa njinga zamoto, kupita kunyumba kapena ku chipinda cha cardio. Komabe, kusintha kwa njinga kumapitirizabe kukhala ndi nthawi. Masukulu ena opitilirapo , monga Peloton , akugwiritsa ntchito intaneti kuti azitsatira magulu awo opanga mafilimu kwa anthu okwera panyumba.

Kusankha Pakati pa Mapulaneti a Gulu kapena Gulu la Mapiri

Anthu ena amakonda kuchita masewera olimbitsa thupi, pamene ena amakonda kuchita masewera okha. Palibe njira yabwino kapena yolakwika. Komabe, pankhani yokhudzana ndi kuyendetsa njinga zamkati, ndikofunika kulingalira za ubwino ndi zoyipa za njira iliyonse.

• Maphunziro a Solo: Njira imodzi yodalirika yokwera payekha ndiyo kusinthasintha komwe kumagwira ntchito. Simusowa kukonzekera ndondomeko yanu pa nthawi yeniyeni, kapena kutulutsa nthawi yeniyeni yopita kuntchito. Mungayambe pamene mukufuna kuyamba, imani pamene mukufuna kuimitsa, ndi kudzikankhira nokha monga momwe mukufunira paulendo wanu. Izi zimakuthandizeninso kukonza mapulogalamu anu monga momwe mukuonera, kuganizira zinthu zomwe mumakonda kwambiri. Mwachitsanzo, ngati mumakonda kukwera mapiri, mutha kukweza masewera anu pokhapokha mutapitiriza kukwera.

• Solo Ride Cons: Kutsika kwa wokwera yekha kumakhala kovuta kwambiri ngati iwe uli woyamba. Kwa wina, mulibe mlangizi kuti akuthandizeni kukonza njinga yanu, penyani mawonekedwe anu , kapena musinthe zolakwa zanu. Mwina simukudziwa bwino malo omwe mumakhala nawo pamasitima oyendetsa njinga zamagalimoto kapena njira zamakono, zomwe zingachepetse zomwe mungagwiritse ntchito payekha. Pomalizira, ndipo izi zikugwiritsidwa ntchito kwa magulu onse a ma njinga, osati oyamba kumene, mulibe mphunzitsi komwe akukonzekera ntchito yanu ndikukukankhira malire anu. Zimakhala zosavuta kuti anthu okwera masewera apamtunda akhale omangika ndi chizoloŵezi choyamba, osadzikakamiza kuti apitirize kuwona kusintha kwa ntchito. Mukamakwera pagulu, wophunzitsayo ali pomwepo, akupereka nthawi zonse ndikuwathandiza .
  
• Gulu Loyendetsa Mapulogalamu: Kuphatikiza pa kukhala ndi mphunzitsi woti athe kukuphunzitsani kupyolera mukuchita masewera olimbitsa thupi ndikupitirizabe kuchitapo kanthu, makalasi a mabasiketi amaperekanso gulu lonse la anzanu akusukulu omwe akukwera pambali panu. Maganizo oyanjana pakati pa okwera masewerawo ndikulumikizana ndi gulu lachibwibwi sali wofanana ndi mgwirizano womwe umakhala pakati pa gulu la basketball, kapena omwe ali ndi gulu limodzi la asilikali. Ndipo mukakhala ndi chiyanjano chotere ndi ena a m'kalasi, mukhoza kuyamba kuyanjana wina ndi mzake mukamapanga chikhalidwe cha ubwino. Zotsatira za chikhalidwe cha kagulu ka thupi lanu zimatha kukhala ndi chizolowezi chochita masewera olimbitsa thupi.

• Gulu Lotsutsa Cons: Pali mavuto angapo omwe amakwera pagulu, ndipo onse amawotcha kuti apeze zoyenera. Mwachitsanzo, simungathe kupeza kalasi yomwe ikugwirizana ndi nthawi yanu, ndipo ngakhale mutatero, simungasangalale ndi wophunzitsa. Ndipo ngakhale kuti nthawi zambiri mumakhala ma studio ambirimbiri omwe mungasankhe pakati pawo, kupeza limodzi lomwe limaphatikizapo nthawi yabwino yamaphunziro ndi mlangizi wabwino pamalo omwe mungakhale nawo kunyumba kwanu ndipo zikugwirizana ndi bajeti yanu ikhoza kukhala vuto. Inunso muli pachisomo cha masewera olimbitsa thupi, studio, kapena alangizi, kotero ngati aphunzitsi akudwala kapena gulu likudzaza, simungathe kuchita nawo masewera olimbitsa thupi.

Pamapeto a tsikulo, zili kwa inu ngati mutasankha kuyesa pandekha, gulu limakhala, kapena kuphatikiza kwake. Kawirikawiri, ndi nzeru yabwino kwa oyamba kumene kupita kumaphunziro angapo asananyamuke okha. Koma ngati muli omasuka ndi zovuta zamakono oyendetsa njinga zamkati, palibe chifukwa choti simungasankhe kukwera solo.

4 Mitundu ya Indoor Cycling Workouts

Kawirikawiri, njinga zamakono zingathe kugwetsedwa m'magulu anayi oyendetsa njinga . Izi zimapereka okwera ndi zida zowonjezereka, kukana, mphamvu, ndi liwiro, ndipo amasiyana kuchokera m'kalasi kupita ku sukulu ndi studio kupita ku studio. Mwina mungapeze kuti mumakonda njira imodzi pazochitika zina, zomwe zimatha kukuthandizani kupeza studio yoyenera ndi aphunzitsi kwa inu, kapena kukuthandizani kuti mukhale nokha. Mwachidule, izi zinayi ndi:

• Mapangidwe omenyedwa: Pazigawo zolimbana ndi zowawa kapena mapulogalamu omwe mumayenda nawo mukugwirizana ndi kumenyedwa kwa nyimbo. Nyimbo zogwirira ntchito zimasankhidwa pogwiritsa ntchito tempo kuti zithandize kulimbikitsa RPMs (kusintha kwa mphindi imodzi) zomwe zikugwirizana ndi zolinga za m'kalasi. Mwachitsanzo, tempos yochepa imatha kukwera phiri lopanda kukwera, komanso ntchito yamakono yofulumizitsa ntchito yofulumira. Zimatengeka pang'ono kuti musankhe nyimbo zabwino, koma ngakhale mutakwera ndekha, pali njira zowonetsera zida zabwino . Lamulo lachiphindi ndi kusankha nyimbo ndi beats pamphindi kuyambira pakati pa 130 ndi 170.
• Mapulani a RPM: Pamene mwakhama umapangidwa ndi RPMs, mumasintha kukwera kwa njinga kupita ku njinga zamabasi omwe ndi oyenerera zolinga zawo. Mwachitsanzo, RPM pakati pa 60 ndi 80 ndi yoyenera kukwera phiri; pokwera, wokwerapo ayenera kusintha kusintha kwake kotero kuti ma RPM amawerengedwa ndi makina a bicycle akugwera.
• Mapangidwe a Watts : Watts ndi chiyero choyesa chomwe chimawerengera mphamvu zowonjezera mphamvu, zomwe pamapeto pake zimagwirizana bwino ndi msinkhu wake. Kwenikweni, ntchito za watts zomwe zimagwiritsidwa ntchito zimagwira ntchito mwakhama. Mapulogalamu ambiri apangidwa kuti athandize okwera ndege kuti azindikire ma watts awo oyambirira, ndiye amachulukitsa kapena amachepa kwambiri poyerekezera ndizoyambira. Mwachitsanzo, iwo akhoza kuwonjezeka kapena kuchepetsa mphamvu ndi ma Watt 10 kumbali iliyonse ya maziko. Watts amawerengedwa ndi makompyuta omwe amaikidwa pa njinga.
• Maphunziro apamwamba: Pa nthawi yogwiritsira ntchito miyendo ya mtima, okwera pamahatchi amafunika kuvala chifuwa cha mtima pamasom'pamaso kapena mawonekedwe ena ofanana. Pogwiritsa ntchito malo olowera, okwera ndege angasinthe molingana ndi msinkhu wa chiwerengero cha mtima wawo wonse. Oyendetsa galimoto angayesetse kugunda mitengo yosiyana pamtima paulendo wawo malinga ndi mtundu wa ulendo womwe akukwaniritsa.

Zochita Panjinga Zamakono Kuti Muyambe

Apanso, aphunzitsi amapanga ndondomeko yoyendetsa njinga zamagalimoto. Koma ngati mutatha kuganizira zoyendetsa njinga zam'kati mwanu mumasankha kuti mupite nokha, yesani dzanja lanu pa imodzi mwa zokwerazi:

• Mphindi 46-Minute High-Intensity Interval Workout
• Maphunziro a 20-Minute High-Intensity Interval Workout
• 45-Minute High RPM Pitani kwa Speedsters
• Mphindi 45-Ntchito Yophunzitsa Kupirira
• Zolemba Pogwiritsa Ntchito 48-Minute
• Mphindi 45-Kumanga Mphamvu
• Ntchito ya Kumanga Mphamvu ya Mphindi 45

Malangizo Ofulumira Ogwiritsira Ntchito Musanayambe Ntchito Yoyambira Panyanja Pogwiritsa Ntchito Panjinga

Ngati muli watsopano kumabwalo oyendetsa njinga zamkati, pali zinthu zingapo zomwe muyenera kuzidziwa musanayambe kukweza. Zina mwa malangizowa zikugwiritsidwa ntchito kwa okwera atsopano onse, pamene ena amagwiritsa ntchito okha kwa omwe amapita ku magulu a ma cycling.

• Ganizirani za kuyendetsa ndalama zamabasiketi . Mudzapeza zilonda zakutchire mutatha ntchito yanu yoyamba yochepa. Izi ndi zachilendo, koma sizili bwino. Nsapato zapamwamba zokhotakhota zingathandize kuchepa.
• Dziwitseni nokha malo omwe mumakhala nawo ma njinga ndi njinga . Ngati mukukwera solo, ndizofunikira kudziphunzitsa nokha pa zovuta zamakono ndi njinga zomwe zimayikidwa kuti muthe kukwera kwambiri. Ngakhale mutakonzekera kuchita zochitika mu gulu limodzi ndi kuphunzitsa kwa aphunzitsi, sizikuvutitsa kuti mukhale ndi lingaliro labwino lomwe mukulowa musanayambe.
• Fufuzani pa studio musanakwere . Zojambula zimakhala ndi malamulo, malamulo, ndi malangizo osiyana kwa okwerawo. Dzidziwe nokha ndi webusaiti ya pa webusaitiyi kapena pitani pasadakhale kuti mufunse zomwe muyenera kudziwa musanayambe sukulu yanu yoyamba. Mwachitsanzo, makalasi odziwika nthawi zambiri amadzaza mofulumira, choncho kawirikawiri mapulogalamu amasonyeza kuti okwera sitima amalembapo ndi kulipira. Momwemonso, ma studio ena ndi otchuka kwambiri moti amalipiritsa malipiro ngati simukulephera kuwonetsera kalasi yomwe mwasayina. Pofuna kupewa kudula nthawi ndi ndalama zambiri, nkofunika kudziwa malamulo.
• Bwerani molawirira. Ngati mutenga kalasi, ndibwino kuti muwonetsere mphindi 10 mpaka 15 musanayambe kalasi kuti mukhale ndi nthawi yodzidziwitsa nokha kwa aphunzitsi, kusintha zovala kapena nsapato (ngati kuli kofunika), ndi kusintha bicycle yanu. Izi zimakupatsanso mpata wopatsa aphunzitsi anu kuti ndinu atsopano popanda kulengeza izo pamaso pa kalasi lonse.
• Dziwani za mayendedwe abwino oyendetsa njinga . Makamaka ngati mukukwera mu gulu, ndikofunika kumvetsetsa "malamulo a msewu" pankhani yokhotakhota. Mwachitsanzo, kukambirana mosalekeza ndi mnzanu m'kalasi kumayesedwa kuti ndikokusokoneza. Ngakhale mutakwera payekha, ndibwino kuti mudziwe zambiri zomwe mungachite kuti musayambe kuchita zinthu zina zomwe zingakulepheretseni kuchita masewera olimbitsa thupi. Mwachitsanzo, kuthamanga kwambiri pa njinga (kuchita zinthu ngati kulemba mameseji kapena kuwerenga magazini) kungakulepheretseni, kuchepetsa mphamvu zanu ndi kuchepetsa zotsatira zanu.

Mawu Ochokera

Kupita kumalo okwera njinga ndi njira yokondweretsa komanso yovuta yowonjezera thupi lanu, makamaka mtima wanu wopirira, ndi thupi lochepa thupi lopirira ndi mphamvu. Izi zikutanthauza kuti ndizofunika kuwonjezera kachitidwe ka njinga zamakono ndi mitundu ina ya masewera olimbitsa thupi kuti muthe kusintha ndi kusintha mphamvu za thupi. Ngati mwadzipereka kuti mugwiritse ntchito njinga ngati ntchito yanu yoyambira, pembedzani mwa kuwonjezera zochepa zogawidwa kapena zogawina mlungu uliwonse (mungathe kuzilemba mpaka kumapeto kwa ntchito yanu yochitira njinga zamoto), kenaka ganizirani kuwonjezera maphunziro pang'ono ochepa miyambo ya chitukuko cha mphamvu.