Ndiani anoti kunyorera mavhiri ako kunofanira kuva chinhu chakaipa? Kunoita bhasikoro kushanda inzira inofadza yekuvandudza muviri wako paunosangana nevanhu vatsva nekuedza zvinhu zvitsva. Kana iwe usina kukwanisa kusvika kuchikoro chinongomira chete zvakadaro, iwe uri kumirira chii? Mikana yekuti kune bhasikoro remudhudhudhu pedyo newe rinopa mapurogiramu ekudzidzira basa waunofarira.
Chii Chinonzi Indoor Bhizimisi?
Indoor bhasikoro ndiyo nzira chaiyo yekuisa mabhasikoro anoshandisa bhazivo yakagadzirirwa yakagadzirirwa kutevedzera zvakaitika kune kukwira bhasikoro kunze.
Basa rakagadziridzwa rakasimuka rakasvika mukurumbira mumavambo ekutanga 90s mushure mokunge Johnathan Goldberg, kana Johnny G, akasika mabhasikoro eSpinner uye boka reSpinning group bhasikoro. Izvo hazvina kutora nguva yakareba kuti vanhu vauye kunyika yavo kuti vaudze makirasi avo kumadzinza avo, uye sezvazvinoita nguva dzose nemafungiro emafungiro, basa rakabata upenyu hwavo pachavo.
Nhasi kushandiswa mabhasikoro emumusha kunobva kumapoka emapoka mumakwikwi uye mabhazikiti chaiwo emabhasikoro, kutasva pamba pamba kana pa cardio room floor. Kunyange zvakadaro, kubhururudza mabhasikoro kunoramba kuchiita nguva. Dzimwe dzimba dzekufunga-mberi, dzakadai sePeloton , dziri kushandisa Indaneti kuti dzirambe dzichifamba-famba mumakirasi avo e-studio-based kumakwikwi evanhu pamba.
Kusarudza Pakati Penguva Yakasangana kana Boka Ride
Vamwe vanhu vanoda kuedza kurarama mumagariro evanhu, asi vamwe vanoda kushandiswa voga. Hapana chisarudzo chakanaka kana chakaipa. Kunyange zvakadaro, kana zvasvika pakushanda mabhasikoro emunharaunda, zvakakosha kufunga nezvezvakanaka uye zvakashata zvekusarudza imwe neimwe.
- Solo Ride Pros: Chimwe chezvinhu zvikuru zvakakosha zvekukwira chete ndeye kushandura solo solo workouts inobvumira. Iwe haufaniri kuronga purogiramu yako kune imwe nguva yeklasi, kana kubvisa nguva yakazara yekubasa kwako. Unogona kutanga apo iwe unoda kutanga, simira paunenge uchida kumira, uye shingairira zvakaoma sezvamunoda paunenge uchifamba. Izvi zvinokubvumirawo kuti uronge basa rako apo iwe uchiona zvakakodzera, uchifunga nezvezvinhu zvebhasikoro iwe unofarira zvikuru. Somuenzaniso, kana uchida kukwira makomo, iwe unogona kutakudza bhiza rako roga roga nenzira yakaramba ichikwira nekugumburwa.
- Solo Ride Cons: Kuderera kwekutasva ndoga kunonetsa zvikuru kana uri wekutanga. Kune rimwe, iwe hauna murayiridzi imomo kuti akubatsire kuisa bhasikoro rako, ramba wakatarira pane fomu yako , kana kururamisa zvikanganiso zvako. Iwe unogona kunge usingazivi nezvemahofisi evanhu vanoita mabhasikoro kana maitiro, izvo zvinogona kuderedza zvingaita zvekushanda kwako solo. Pakupedzisira, uye izvi zvinoshanda kumapoka ose evanhu vanofambisa bhasikoro, kwete vatangidzi vekutanga, iwe hauna mudzidzisi ikoko uyo anofanotanga kuronga basa rako uye anokusimudzira kusvika kumuganhu wako. Zviri nyore kuti vatasviki vamabhiza vakwanise kupinda muhutano nehurongwa hwekutanga, vasingakwanisi kuzvisunga zvakaoma zvakakwana kuti varambe vachiona kuvandudzwa kwehutano. Paunotasva muchikwata cheboka, murayiridzi aripo, nguva dzose anopa zvinyorwa uye zvinokurudzira.
- Boka Ride Pros: Pamusoro pokuva nemurayiridzi anowanikwa kuti akudzidzise kuburikidza nekushanda kwako uye achiita kuti iwe uite, mapoka emakwikwi emakwikwi anokupa iwe neboka rose revanodzidza navo vari kutasva pamwe newe. Mhedziso yekushamwaridzana kunoitika pakati pevatasvi vese sezvamunoita swese uye kugadzira nzira yako kuburikidza nechikwata chakaoma hakusi kufanana nehutano hwehutano hunovapo pakati pevadzidzi vebhodhi re basketball, kana kunyange nhengo dzemauto ehurumende. Uye apo iwe unokura uhu hukama hwehukama nedzimwe nhengo dzekirasi, unogona kutanga kutarisana mumwe nomumwe achizvidavirira paunenge uchigadzira tsika yakagoverwa yehupenyu. Aya maitiro ehutano eboka rehutano anogona kuchengetedza basa rako rekushanda pamutambo.
- Boka Ride Cons: Kune matambudziko mashomanana makuru emakwikwi emapoka, uye vose vanobikira pasi kuti vawane zvakakodzera. Nemuenzaniso, iwe unogona kusakwanisa kuwana kirasi inofanirana zvakanaka nemararamiro ako, uye kunyange iwe ukadaro, iwe haufaniri kufarira murayiridzi. Uye nepo pane kazhinji kacho kazhinji mazvikoro uye maitiro ekusarudza pakati, kuwana chimwe chinosanganisira nguva yakanaka yekirasi nemudzidzisi akanaka pane imwe nzvimbo yakakodzera kumba kwako uye inoenderana nebhajheti yako inogona kuva dambudziko. Iwe uriwo munyasha dzekurovedza muviri, studio, kana murayiridzi, saka kana murayiridzi achirwara kana kirasi ichizadza, iwe unogona kunge usingakwanisi kuwana basa rako.
Pakupera kwezuva, zviri kwauri kana iwe wakasarudza kuedza kutasva pamba, boka rinogadziriswa, kana kusanganiswa kwaro. Kazhinji kutaura, chinhu chakanaka chevatangi vekutanga kupinda makirasi mashomanana vasati vatora voga. Asi kana iwe uchinetseka nematambudziko emakwikwi epamba, hapana chikonzero chausingasarudze kutasva solo.
4 Mhando dzeIndoor Bhacheni Workouts
Kazhinji, mabhasikoro emumusha anogona kuputsika muzvivako zvina zvakasiyana-siyana zvebhasikoro zvinobatsira kutsanangura kushanda. Izvo zvivako zvinopa vatasvi vane zvinyorwa zvekuwedzera kwekusimudzira, kupikisa, simba, nekukurumidza, uye vanosiyana kubva kuchikoro kusvika kukirasi uye studio ku studio. Iwe unogona kukuona iwe unosarudza imwe nzira kune imwe, iyo inogona kukubatsira kuti uwane yakakodzera studio uye murayiridzi kwauri, kana kuti kukubatsira iwe kukura rako pachako runotasva. Nenguva pfupi, zvivako izvi zvina ndezvi:
- Nheyo yakagadzirirwa: Pazvikwata zvekurova-shanduro kana mapurogiramu iwe unofamba uchienderana nekurohwa kwemimhanzi. Nziyo dzekuita basa dzinosarudzwa maererano ne tempo kubatsira kubatsira RPMs (kuchinja kwemaminiti) izvo zvinowirirana nezvinangwa zvekirasi. Semuenzaniso, kunonoka kwetempos kwakakwana kune yakakwirira-kusinga makomo kukwira, uye nekukurumidza kushanda kwepatos kuitira basa rekudzivirira kushanda. Zvinotora chiduku chiduku kusarudza mimhanzi yakarurama, asi kunyange kana uri kutasva solo, kune nzira dzekunyora mabheti akanaka . Mutemo mukuru wegumbo ndeyekusarudza nziyo nehonyo paminiti kubva pakati pe 130 kusvika 170.
- RPM chimiro: Kana basa rekushanda richivakirwa paRPMs, iwe unogadzirisa kushorwa kwebhazikoro kuenda kunebhasikiti cadence iyo yakakodzera yezvinangwa zvekuvhima. Somuenzaniso, RPM iri pakati pe60 ne80 inokodzera kukwira makomo; apo kukwira, mutasvi anofanirwa kugadzirisa kushorwa kuitira kuti RPMs inoratidzwa nekombiyuta yebhazikoro inowira mukati mazvo.
- Watts-based structure: Watts inhengo yekuyera iyo inoyera simba rinobudiswa, rinozopedzisira rawirirana zvakanaka nehupamhi hwepamusoro. Muchidimbu, watts-based workwork inowedzera-based based workouts. Zvizhinji zvezvirongwa zvakagadzirirwa kubatsira vatasvi kutsanangura mazamu avo ekutanga, zvino vanowedzera kana kuderedza kusimba maererano neshoko rekutanga. Semuenzaniso, vanogona kuwedzera kana kuderedza kukura kwemasita gumi kusvika kune rumwe rutivi rwekutanga. Watts inowanzoverengwa nekombiyuta yakaiswa bhasikoro.
- Mwoyo-kutengesa kurovedza: Panguva yekushanda kwepfungwa-kushanda, vatasvi vanowanzodiwa kuti vafukidze chepfu-strap heart rate monitor kana imwe, iyo yakafanana yekuongorora. Nechitarisiko munzvimbo, vatasvi vanogona kunyatsogadzirisa kuwedzera kwemazinga avo sezana yezana ravo rinofungidzirwa kukura kwemoyo. Vatasvi vemabhiza vanogona kuronga kurova mafungiro akasiyana-siyana pamitambo yakasiyana panguva yekufamba kwavo zvichienderana nerudzi rwekufamba kwavo.
Indoor Ngarava Kushanda Kuti Uve Uchitanga
Zvakare, vadzidzisi vanoisa urongwa hweboka rekushandisa mabhasikoro emumusha. Asi kana mushure mokunge mafunga nezvekushandisa mukati memabhasikiti ekushandira mabhizimisi mushure mokunge iwe unosarudza kuenda uri woga, edza ruoko rwako pane chimwe chezvikwiriso izvi:
- 46-Minute High-Intensity Interval Workout
- 20-Minute High-Interval Interval Workout
- 45-Minute High RPM Ride for Speedsters
- 45-Minute Basa Rokudzidzisa Kudzivirira
- 48-Minute Beat-Based Workout
- 45-Minute Simba-Kuvaka Kuvaka
- 45-Minute Power-Building Workout
Mazano Anokurumidza Okushandisa Usati Waenda Kokutanga Kuenda Kumakwikwi Kushanda
Kana iwe uri mutsva kumabhasikoro emumusha, pane zvinhu zvishomanana zvaunofanira kuziva musati wanyungurudza. Zvimwe zvemashoko aya zvinoshanda kune vose vatasvi vatsva, asi vamwe vanoshanda chete kune avo vanoenda kumapoka emakwikwi eboka.
- Funga kuisa mari mumapurisa mabheji . Iwe uchawana sarafu mushure mushure mekutanga kwekushanda kwako mashomanana. Izvi zvakajairika, asi hazvisi zvakanaka chaizvo. Padded mabhasikoro shorts kunogona kubatsira kuderedza marwadzo.
- Familiarize iwe pachako mairi mabhasikoro uye mabhasikoro akaiswa . Kana iwe uri kutasva solo, zvakakosha zvikuru kudzidzisa iwe pachako kuoma kwemafambisi ebhasikoro uye bhasikoro yakagadzirirwa kuitira kuti iwe uwane zvakanakisa kubva pamba pako. Kunyangwe iwe uchida kuronga mune rimwe boka rinenge riripo nekudzidziswa kwemudzidzisi, hazvina kumbokuvadza kuva nepfungwa yakanaka yezvauri kupinda iwe usati waenda.
- Tsvakurudza iyo studio usati watanga . Studios vane mitemo yakasiyana, mitemo, uye mirayiridzo yevatasvi vavo. Zvizivikanise newebsite ye studio kana kushevedza kubvunza kuti chii chaunofanira kuziva pamberi pekirasi yako yekutanga. Semuenzaniso, makirasi akakurumbira anowanzozadza nekutsanya, saka mafirimu anowanzoratidza kuti vatasvi vemasikati vanopinda uye vanobhadhara mberi. Muchidimbu chimwe chete, mamwe mapurogiramu akakurumbira zvokuti anotengesa mari kana ukakundikana kuratidzira kirasi yawakanyora nayo. Kuti urege kuparadza nguva yakawanda nemari, zvakakosha kuziva mitemo.
- Svika mangwanani. Kana uri kutora kirasi, pfungwa yakanaka kuratidzira maminitsi gumi kusvika gumi nemashanu pamberi pekirasi isati yagadzirirwa kutanga kuitira kuti iwe uve nenguva yekuzvizivisa iwe kumudzidzisi, shandura mbatya kana shangu (kana zvichidiwa), uye gadzirisa bhasikoro yako. Izvi zvinopawo mukana wekutendera mudzidzisi wako kuziva kuti uri mutsva usingatauri pamberi pekirasi yose.
- Dzidza nezveshoko rekushandisa mabhasikoro . Kunyanya kana iwe uri kutasva muboka reboka, zvakakosha kunzwisisa "mitemo yemugwagwa" kana iri pamusoro pemaitiro emudhudhudhu yekunze. Somuenzaniso, kutaurirana nekusingaperi neshamwari mukirasi yese kunofungidzirwa kuti kunopesana uye kusasvibisa. Kunyangwe iwe uri kutasva solo, zvakarewo pfungwa yakanaka yekudzidza zvimwe zvekare uye zvisingaiti zvebhasikoro remukati kuitira kuti urege kupinda mumitemo yakaipa iyo inogona kuvhiringidza kubva pakushanda kwako. Semuenzaniso, kuwanda kwebhasikoro (kuita zvinhu sekutumira mameseji kana kuverenga magazini) kunogona kukuvhiringidza, kuderedza kushanda kwako nekudzikisa zviwanikwa zvako.
Shoko Rinobva
Indoor bhasikoro inzira inofadza uye yakaoma yekusimudzira muviri wako, kunyanya moyo wako une moyo murefu, uye pasi-muviri musimba kutsungirira nesimba. Izvozvo zvakati, zvakakosha kuwedzera nguva dzose yebhazi yekushambadzira nemamwe maitiro ekurovedza muviri kuti uwedzere kugadzirisa uye simba remuviri simba. Kana wakagadzirirwa kushandisa bhasikoro sewaunonyanya kushanda, uchiita kuti uwedzere kuwedzera nekuwedzera mashoma kana yoga routines vhiki imwe neimwe (unogona kutora izvi kusvika pakuguma kwekuvhadzira bhasikoro rako), zvino funga kuwedzera mamwe mashomanana ekudzivirira kudzidzira zvirongwa zvekusimbisa simba.