Indoor Bhacheni Mazano uye Mazano

Chirongwa cheNzvimbo dzekuInogara mabhirikoro

Makirasi emakwikwi eIndoor anoshandiswa chaizvo mune zvekuchengetedza mafambiro makuru, uye mumaguta makuru, mabhuku ebhazikoro chaiwo kazhinji anongorasirwa ibwe. Asi kunyange zvazvo mabhasikoro emumusha ari kunowanikwa mumazuva ano ekutenderera-kune zvimwe zvechokwadi TV inoratidzira shenanigans yevhasikoro varairidzi vadzidzisi nevadzidzisi-yekutanga yebhasi yebhasikoro, Spinning, haina kuumbwa kusvikira 1993.

Pashure pokutanga kwayo, zvakadaro? O, purogiramu yacho yakakura sei uye yakashanduka. Chimwe chaimboonekwa sechidziro chemukati chekudzidzira mabhasikoro chaiwo ikozvino ine ruzhinji rwekutsvaga ne -beat-based choreography , kuuraya mutsara, uye vanokudzwa-sevadzidzisi avo vanoteereri vanovatevera kubva pa studio kuenda ku studio.

Mugumisiro unhu hwehutano hwakasimba hunosimba simba-kwete nekuda kwekukwanisa kwaro kufanana nezera rimwe nerimwe idzva revanhu vane mafungiro vakanaka, asi nokuti rinopa hutsva-kuwedzera hugumisi hunoita kuti vatori vechikamu vadzoke kuzhinji.

• Ramba Uchienderera Mberi Nenzira Yakakosha yekuenda Kunzvimbo dzeKuchikoro Kushanda

• Unogona Sei Kurasikirwa Uremu Nokushamba Kwemabhiza?

Chii Chinonzi Indoor Bhizimisi?

Indoor bhasikoro inoratidzira maitiro emwoyo-anowanzoendeswa kune rimwe boka-iyo mimikirini yebhazi. Indoor bhasikoro rine musimboti chaiwo wekusimudza bhasikoro iyo inowanzonzi "spin bhasikoro," kunyange zvazvo "Spinning" uye "spin mabhasikoro" chaizvoizvo zvinonzi marita mazita.

Indoor bhasikoro inowanzopiwa muchikwata chekuita muviri, asi magyms akawanda anopa mavheji emafaira ayo anokwanisa kuwana mavhesi. Izvozvo zvakati, nokuti nzira iyi yebhasikoro remukati yakasiyana nedzimwe nzira dzekusimudza mabhasikoro, pfungwa yakanaka kutora makirasi mashomanana usati waedza basa iwe pachako.

Vadzidzisi vebhasikoro vanogona kukudzidzisa nzira yekugadzira bhasikoro rako uye kuita zvakanakisa kubva kune imwe neimwe kufamba.

Pamusoro 10 Zvinhu Zvokuziva NezveInternet Bicycle

Indoor bhasikoro, uye kunyanya makirasi anotungamirirwa neboka rinotungamirirwa neboka, ndiyo nzira yakanakisisa yekuvandudza mafungiro ako emwoyo uye kuvandudza simba rako rezasi. Sezvo nemhando dzose dzekurovedza muviri, zvakadaro, hazvina kunaka kune munhu wose. Heino izvo zvaunofanira kuziva usati wasvika kukirasi yako yekutanga.

1. Indoor Bike Mabhesi Anoshandiswa Zvakasiyana Kusiyana neChechi Stationyard Bikes

Zvatove zvataurwa, asi zvakakosha kutaurirazve zvakare: Kubwinya uye "kunzwa" kwemukati mabhasikiti mabhasikoro zvakasiyana nemasikirwo emasikirwo emitambo, uye kusiyana uku kunogona kukanganisa maitiro ako ekudzidzira.

Kune imwe, kutarisa mabhasikoro yakagadzirirwa kutevedzera chiitiko chakazara chebhasikoro kunze. Sezvo zvakadaro, chigaro chacho chinopfuvura kupfuura bhidhiyo yemagetsi, uye mabheti uye chigaro chinogona kugadziriswa nechepamusoro uye nechepamusoro kuti zvive nani kugadzirisa muviri wako nekumirira.

Izvi zvinoitawo kuti zviitike kuti iwe ugare kana kumira paunenge uchikwira, sezvaunokwanisa pairi bhasikoro.

Chinonyanya kukosha, kunyange zvakadaro, ndiko kusiyana kwekuti mabhasikoro anoshandiswa sei. Nzvimbo dzekugara mabhasikoro dzinoshandisa motors uye zvirongwa zvekombiyuta nekugadziriswa kwekugadzirisa nekusimudzira maitiro iwe unogona kugadzirisa apo iwe unotasva. Kunyange zvazvo zvakakosha, chigumisiro chiitiko che "clunkier" chinobvisa zvimwe zvekutonga kwako semutasvi.

Shandura mabhasikoro, kune rumwe rutivi, inoshandisa ndege inorema iri mberi kwebhazikoro iyo yakabatana zvakananga kune pedal. Iyi nzira yakafanana nebhasiki bhasika, kuisa simba rekufamba mumutasikana-nemaoko. Mutasvi anodzoka nekukurumidza kwegumbo rimwe nerimwe, pamwe nekupikisa kwebhururuka, iyo inogadziriswa nemaoko kana chibato. Chigumisiro chacho ndechekupedza kwakakwana pamusoro pekufamba kwako. Iwe unogona kushandura munguva pfupi kubva pakusakwirikana zvachose-apo iyo ndege inotenderera zvakasununguka, sekunge iwe uri kutasva pasi pegomo-kumanikidzira kunorema iyo inoita kuti zvisingakwanisi kutenderera pedals, sekunge kukwira mugomo rakadzika.

Imwe mimwe misiyano inokosha yekucherechedza iyo inyanzvi yevatasvi venguva dzomumusha kuti "kuisa mu" pedal pedal bhasikoro, sezvinongoita vafambisi vemigwagwa vanogona kuvhara kusvika pedal pamigwagwa yavo. Iwe unofanirwa, iwe, unofanirwa kuva nemabhegi ako (kana kuvakwereta kubva ku studio) kuti ushandise mutsauko uyu, asi kana ukadaro, unoshandura ruzivo rwechikwata.

Funga nezvazvo: Kana iwe uri kutsika bhasikoro rekuimiridzira, iwe unogona kunge wakanyanyisa pane "kuburitsa" chiito chekurohwa, nokuti ndicho chiito chaunogona kudzora. Netsoka dzako dzinongotasva "kutasva" kufamba kwepamusoro kwezvikepe nokuti iwe unogona kurasikirwa nemakumbo ako kana iwe ukasimudza tsoka yako kubva pakudengenyeka.

Kana, zvisinei, tsoka dzako dzakadonhedzwa muzvigadziro zvezvipfeko, zvino zvava kuiswa bhasikoro, zvichiita kuti zvikwanise kuti iwe uite zvizere kuburikidza nehutambo hwose hwekutenderera-zvose zvakaderera kusundira kufamba uye kukwira kunodhonza kufamba. Mhedzisiro inowedzera simba uye humwe hutsika uye huputi kubatanidzwa mukufamba kwako kwose.

• Maitiro eChristiCycle neFlywheel Anowirirana Kurwisana

• Mavandudziro Aungaita Muviri Wako Mifananidzo neIndoor Cycling

2. Makirasi Akanyanya Kunyanya ... uye Anotuka

Kana iwe usati uri mufambi wekushanda kwakasimba, makirasi emakwikwi eboka angasave yako. Izvi zvidzidzo zvakanyatsogadzirirwa kukutora iwe "kutamba" kutungamira apo vadzidzisi vanodana kuti vachinje nguva dzose mukurwisana uye kuwedzeresa, kukudzidzisa iwe uye pasi pasi pezvikwata zvematope anowanzowanzoita kunzwika kwekutinhira, kutinhira kwemwoyo. Chiitiko chacho chinosanganiswa nedambudziko uye kufara kunokusiya iwe nemakumbo anoputika uye muviri unoputika. Uye zvose zvinopika? Inowanzowedzera yakawanda nenhamba huru yemabhasikoro akaiswa munzvimbo yakachengetwa, uye akatakurwa nemitumbi ichibudisa mweya wakafa uye jira rakawedzerwa, zvose zvinowedzera kune unyanzvi hwemaggy.

Icho chiitiko vamwe vanhu vanoda, uye vamwe vanhu vanovenga.

Kana iwe ukawana iwe uchida, pane mashoko akanaka: Unogona kukwanisa kupisa makiromita mazana mana nemakumi matanhatu nekirasi pamusana pekuoma kwekuita basa. Dzimwe dzimba dzinoti iwe unogona kupisa kunyange kupfuura izvo, asi tora mahesera iwayo nehuyo wewaini. Nhamba chaiye yekoriyamu yauchapisa ndeyeye uye inofanana maererano nekureba kwako, uremu, zvepabonde, masimba, uye makore, uyewo kuti wakaoma sei iwe pachako pakushanda. Edza kushandisa kemoriki yekushisa burn calculator kuti uwane kukosha kwakanaka kwehurefu hwako uye uremu.

3. Studio Studies Inogona Kuita Simba

Zvizhinji zvemasimba makuru anopa mapoka emakadhi emakadhi sechikamu senhengo yehutano kana kuti nemazita ekuwedzera mamwe mari pamwedzi. Izvo hazvingatauri nezvezvikoro zvepabhazi. Nokuti makirasi emakwikwi emapoka aya mapurogiramu aya 'mafomu chete echingwa uye mafuta, vanotengesa premium yekirasi rimwe nerimwe, kazhinji pakati pe $ 20 ne $ 35, zvichienderana ne studio uye nzvimbo.

Kana pfungwa yekushandisa $ 60 kusvika ku $ 100 pavhiki pane tsika yako yebhagivha yepasiki inoita kuti uwedzere, kune mashoko akanaka. Zvikoro zvakawanda zvebhachikoro zvinopa imwe nzira ye "kirasi yekutanga pasina" kuitira kuti iwe unogona kuedza-kutora mudzidzisi kana nzvimbo iyo usati waisa mari yakawanda. Uye kana ukasarudza kuti uri murudo nemhando iyi ye cardio, pane nzira dzekuchengeta mari pamakirasi e studio .

4. Fomu Yakanaka Inokosha Kubasa

Kutenda kana kwete, pane nzira yakarurama uye isina kururama yekukwira bhazikoro, uye izvi zvinowanikwa zvechokwadi apo iwe uri kutasva bhasikoro pane zvakasimba. Somuenzaniso, kutadza kukurumidza kunogona kutungamirira pamabvi ekurwadziwa ; Kunyanya kunamatira zvikuru bhasikoro rako kunogona kuderedza calorie kupisa sezvo iwe uchideredza musuru kusangana; uye kukundikana kufema zvakanaka kunogona kukonzera kupera kweropa re oksijeni kunoshanda masumbu, zvichikonzera kusvibiswa kwekuita, chizungu uye zvimwe zviratidzo zvisingafadzi.

Zvakanaka zvakajeka kuti urege kuziva zvimwe zvekukanganisa kwako , ndicho chikonzero zvakakosha kuteerera kumanyoti wako murairo pane fomu. Iwe unogonawo kutarisa fomu yako yezviito zvakashata , zvakadai sokubvumira zviuno zvako kuzununguka paunenge uchikwira, uye shandura pane kufamba zvakanaka kwemaatomy, nzira yakarurama yekudzivirira nzvimbo yakamira , uye nzira yakakodzera yekugadzirisa yako cadence .

5. Pane nzira yakarurama uye isina kunaka yekugadzira bhasikoro rako

Chimwe chezvibatsiro zvebhasikoro remukati ndiko kukwanisa kugadzirisa zvigadziro zvebhasikoro uye chigaro kuti zvikwanise muviri wako. Sezvo zvisati zvisikwa zvose zvakafanana, kunyange zvigadzirisho zviduku kusvika kukakwirira kwechigaro kana nzvimbo dzekumusoro / dzekudzokera kumashure dzinogona kuita kuti pave nerwendo rwakanyanya uye rwakachengeteka. Kunyatsogadzirisa kugadzirisa izvi, zvisinei, hazvisi nguva dzose. Ichi ndicho chikonzero chechikonzero chakanaka kutora makirasi mashomanana usati watanga kukwira iwe pachako. Boka rinodzidzisa mabhasikoro rinogona kukubatsira kugadzirisa bhasikoro rako mavambo mashomanana aunotasva, achikupa mazano uye mazano ekuwana zvakakodzera iwe pachako .

Imwe huru pointer: Paunomira pedyo nebhagivha yako, chigaro chinofanira kuva chakangofanana zvakafanana nehwamapfupa ako. Izvi zvinobvumira kuwedzera kwakakwana pamabvi panguva yega yega yekurohwa chirwere.

6. Kusungirira Chiremera Hachisi Chakanaka

Kana usina kunge uri bhasikoro zvishoma, unogona kushamisika kuwana hutano hwakakanganiswa-kuburikidza kuburikidza nekugomera kwako mumazuva anotevera kirasi. Izvi zvakajairika. Kunyange zvazvo pakutanga usingafari, iwe uchaona kuti hausati uchikudziridza manzwiro akakuvadzwa sezvaunoita muviri wako unojaira kubasa, izvo zvinotora zvidzidzo zvishomanana. Kana zvakadaro, iwe unoda kudzivisa kunzwa chirabwe zvakanyanya, iwe unogona kuedza mazano mashoma ekudzivirira marwadzo .

7. Indoor Cycling Etiquette Is Real

Sezvo pane maitiro akanaka ekuzvidzivirira , panewo maitiro akakodzera mabhasikoro emunzvimbo, kunyanya kana iri kuuya kumakirasi eboka remakwikwi. Semuenzaniso, inofungidzirwa kuti yakaipa fomu yekupindura foni yako mukirasi, kana kuti uende usina kuparadza bhasikoro rako. Bhurai pane zvinyorwa musati matora kirasi yako yekutanga, uye kana uri kutungamira kune studio itsva, bvunza mudzidzisi kana pane dzipi-mirairo yakananga yaunofanira kuziva kare.

8. Indoor Ngarava Inopa Zvizhinji Zvipo

Mushure mekutanga kwekirasi yako yebhasikoro, hauzovi nechokwadi pamusoro pekuita kwebasa rako kukuwedzera moyo wako paunenge uchiita kuti muviri wako wakadzika upise. Makirasi uye kushanda zvakaoma zvakanyanya, uye sekune maitiro ose emagetsi emwoyo, bhasikoro rinogona kusimbisa mwoyo nemapapu nekubatsira kubatsira muviri kuumbwa. Izvo zvinobatsira hazviperi ipapo . Indoor bhasikoro rinogona zvakare:

• Deredza mamiriro ekurapa asingagumi , kusanganisira kukwirira kweropa, chirwere chechirwere cheshuga, uye osteoarthritis
• Kuvandudza chiyeuchidzo nekugunun'una , zvichiita kuti basa guru ribudirire
• Inobatsira kuti uwedzere kurasikirwa
• Wedzera kufara uye kukurudzira manzwiro
• Vhura upenyu hwako hwepabonde

Muchidimbu, kana iwe unonakidzwa nekugadzirisa uye wakagadzirira kubatana nayo (kusagadzikana ndiko chaizvoizvo chinhu chikuru mune chirongwa chipi nechipi chekuita basa), mabhasikoro anogona kubhadhara nguva huru apo inosvika kuhutano hwehutano nekugara zvakanaka.

9. Kwete Vadzidzisi Vose kana Studios Yakasikwa Yakakwana

Nekukwira kwemafambisi ekunze mabhasikoro kwakauya mafashamo emakwenzi emabhasikoro, maitiro, maitiro, uye vadzidzisi. Sezvimwe zvinhu zvose, mamwe masayenzi uye vadzidzisi vari nani kudarika vamwe, uye dzimwe nguva "zviri nani" nyaya yezvokuda. Somuenzaniso, mamwe mapurogiramu anovimba nemimhanzi inoridza uye yakarova-based, inenge inotamba-kufanana nezvimwe, apo vamwe vanofungisisa zvakawanda pamhando yebhasi yebhasiyo yakabva pamitambo yemwoyo, RPM (kutenderera paminiti), kana watts. Saizvozvowo, vamwe vadzidzisi vanopa zvakajeka uye zvinoputika nekuputika, asi vamwe vane imwe nzira "yemvura" yekutasva bhasikoro (uyezve mamwe maitiro mashoma mafomu uye mazano asina kunaka). Ndiyo pfungwa yakanaka kuedza zvikoro zvakawanda kana vadzidzisi vasati vagadzirisa pane zvaunoda kana kusarudza mabhasikoro hazvina kunaka kwauri.

10. Zvinokwanisika Kuzvipfuura

Ngoro, zviri pachena, ndeyomuitiro. Icho chido chokuzvidira chokunetseka mupfungwa, uye kunyanya kunyanya, inzira yokuzvidira yepamusoro-kusimba mupfungwa kunetseka. Izvi zvinoreva kukuvadzwa kunokwanisika, zvikurukuru kana iwe uchizvitsvaga zvakanyanya, unokundikana kushandisa fomu yakakodzera, kana kusaremekedza kukosha kwokuzorora nekudzoka. Nguva dzose inokosha kuti uteerere mumuviri wako uye usadzivisa kudarika, kunyanya kana uri mutsva. Heano mazano mashomanana uye mazano ekudzivirira kusaenzana kwemasumbu , kukuvara kwepamusoro, kurwara, uye mushure mekuita basa:

• Tsvaga Uchigadzirira Usati Uenda Kirasi Yechikoro
• Simbisai Njodzi Dzako Kuti Uve Nemafu Akanaka
• Mutumbi Wakadzika Unotarisa Vatakwikwi
• Zvidzidzo zvinokosha zveShoko Guru
• Nzira Yokudzivisa Nayo Kubhururuka-Inofadza Nausea
• Nzira Yekunyora Purogiramu Mushure mekufamba Kwako
• Nzira Yokudzivisa Nayo Post-Cycling "Hangover"
• Kukosha Kwebhirikoro Kunonyorera
• Muzasi-Mutumbi Unotora Pashure Pekufamba Kwako
• Post-Workout Recovery Tools

Mazano Okukurumidza Okugadzirira Yekutanga Yenyu Yechikoro Yechikoro

Kana iwe wakagadzirira kupa bhasikoro remukati a spin (pun yakarongwa), funga nezvemashoko aya usati watanga kufamba.

1. Gadzira Bike Pamberi

Ngoro dzekuchikoro dzinowanzozadza nekukurumidza, kunyanya pamapurogiramu ebhadhiro anozivikanwa. Bvunza nezve bhajiro yebhayisikoro yako yekuchengetedza-vamwe vane yekutanga-inouya, mutemo wekutanga, apo vamwe vanobvumira vatori vechikamu kuchengetedza mabhasikoro kusvika vhiki isati yapfuura. Kana iwe uzvipira kutora rimwe kirasi, enda mberi uye usanyore mangwanani. Kwete izvi chete zvinokudzivirira kuti urege kurasikirwa kana kirasi ichizadza mangwanani, asi ichakubatsira iwe kusarudza bhasikoro raunotasva munguva yako yekirasi. Izvi zvakanaka kana uri mutsva-unokwanisa kushandira mumutsara wekumusoro kana iwe unonzwa uchizviziva, kana iwe unogona kusarudza chigaro pamberi-ne-centre kana uchida kuona murairidzi zvakajeka .

2. Bvunza kana iwe uchida kuuya nechinhu chipi zvacho chekudzidza

Muzviitiko zvakawanda, haufaniri kuunza chimwe chinhu kune kechikoro chebhasikoro kupfuura muviri wako uye bhodhoro remvura, asi nguva dzose iri pfungwa yakanaka yekubvunza studio kana vane mazano kune vatsva. Semuenzaniso, vangave vakakurudzira kuti ufukidze shorts rakapfeka kana kuunza tambo duku ye sweti kuti ugare wakasununguka uye wakaoma.

3. Fira Mberi Usati Waenda

Iwe hausi kuda kuenda kukirasi yebhasikoro yeboka pane isina chinhu mudumbu. Mumuviri wako unoda mafuta kuti uite simba pachawo kuburikidza nekushanda zvakaoma, uye kana ukakundikana kudya usati wapedza kirasi, zvichida unoguma uchinzwa usisina simba uye wakaneta.

Munenge maminitsi makumi matatu kusvika paawa musati makirasi, iva nechokwadi chokuti unofarira chiduku chiduku chinosanganisira carbs uye mapuroteni. Semuenzaniso, unogona kudya hafu yeparanut butter sandwich, protein bar, kana bhanana uye chidimbu chetambo cheese.

Paunenge uchiri, usakanganwa ku hydrate. Unoda kunwa imwechete kusvika kune makombe maviri emvura muawa inotungamirira kukirasi, uye utore bothodha remvura newe kuitira kuti ugone kuramba uchinge uchifamba. Iko pfungwa yakanaka yekunwa maawa akawanda emvura pamaminitsi gumi nemaminitsi gumi panguva yepamusoro-simba.

4. Isai Chishanduko Chekufuka

Yeuka kuti makirasi emumakwikwi emapurani anosvibiswa sei, nyaya dzinotyisa? Hapana chinhu chakakura kana kuti chinonyanya kufadza kupfuura kutyaira kubva kumba kubva kumudhudhudhudhudhu akapfekedzwa zvipfeko zvakaputika. Uya nechinja chekufuka pamwe newe kuti ufuke mushure mekufamba kwako ... uye usakanganwa micheka yekunze yakachena!

5. Zivisai kuMudzidzisi

Vadzidzisi varipo kuti vabatsire. Vanoda kusvika pakuziva iwe. Vanoda kuziva kana uri mutsva kukirasi. Vanoda kukuita kuti unzwe wakasununguka saka iwe unoda kuramba uchidzoka. Kana iwe ukazviratidza kukirasi zvishoma zvishoma uye uzvizivise iwe kumudzidzisi wako, ruzivo rwako rwose ruchava nani. Iwe unogona kukumbira rubatsiro kuisa bhasikoro rako uye kana pane chero chinhu chipi zvacho chaunofanira kunge uchiziva iwe usati watasva, uye iwe unokwanisa kutaurirana manzwiro aunoita pamusoro pemhinduro dzako. Somuenzaniso, kana iwe usingadi vamwe vaunodzidza navo kuziva kuti uri mutsva, unogona kukumbira murayiridzi kuti asakuteerera kana kukururamisa muchikoro.

Shoko Rinobva

Indoor bhasikoro inzira inofadza yekuita kuti utano hwemwoyo huve hwakanaka uye kuwedzera muviri wakadzika musungo kutsungirira, asi pfungwa yakanaka yekubatanidza mune mamwe maitiro ekudzidzira kwemaitiro akaenzana okuita basa. Nokuwedzera yoga, kudzidzisa simba, kana mamwe masangano emitambo yeboka muchipatara chako, iwe uchaderedza mukana wako wekukuvara kwepamusoro apo uchiwedzera dzimwe nzvimbo dzehutano, zvakadai sekugadzirisa uye musimba simba.

> Sources:

> Bianco A, Bellafiore M, Battaglia G, Paoli A, Caramazza G, Farina F, Palma A. "Migumisiro yekudzidzira mabhasikoro mumapurisa mumadzimai evanhu vanodarika mhirizhonga." The Journal of Sports Medicine uye Physical Fitness . http://www.ncbi.nlm.nih.gov/pubmed/20585293. Vol 50 Nyaya 2. 2010.

> Lambourne K, Tomporowski P. "Chiitiko chekuvhidzira-chinokonzerwa kukanganisa pamusana pekugadzirira kuita basa: meta-regression analysis." Bongo Research. http://www.ncbi.nlm.nih.gov/pubmed/20381468. 2010.

> Peterson B, Hastings B, Gottschall J. "Kubhururuka kwebhasikoro yakakwirira kunowedzera hutano mumuviri muvanhu vakuru vakadzidziswa." Zvinyorwa zveFyfth Research. http://fitnessresearch.edu.au/journal-view/high-intensity-interval-cycling-improves-physical-fitness-in-trained-adults-151. Bhuku 5 Nhamba 1. 2016.

> Szabo A, Gaspar Z, Kiss N, Radvanvi A. "Migumisiro yekushandura kunobatsira." Nyaya yeMental Health. http://www.tandfonline.com/doi/abs/10.3109/09638237.2015.1019053. Bhuku 24 Nyaya 3. 2015.

> Valle V, Mello D, Sa Fortes M, Dantas. "Migumisiro yebhasikoro remukati inobatanidza kudya kune muviri uye serum lipids." Biomedical Human Kinetics. http://www.degruyter.com/view/j/bhk.2009.1.issue--1/v10101-009-0004-z/v10101-009-0004-z.xml. Bhuku 1, Mapeji 11-15. 2009.