Heino nzira inonakidza yekupemberera gore idzva rekugwinya!
Rongai Mugore Idzva nerwendo urwu rune simba rinokurudzira, rinopera nekukwirira kwechikomo, nguva dzinokurumidza, uye kunakidza kunofara pakati. Mutambo wepati-themed unofara, dzimwe nguva unopemberera kupemberera, saka usashamisika kana iwe ukasangana mune festive vibe uye uchifamba zvakanyanya zvakaoma. Ita playlist nenziyo dzinotevera, uye tora tauro (nokuti iwe uchaputika zvizhinji!) Uye gadzai mvura huru yewaini kuti uchengetedze zvakanaka .
Zvadaro, gadzirira kugadzirira gore kubva zvakanaka!
Rwiyo: Nguva (Inotyisa Bit), The Black Eyed Peas
Zvaunofanira Kuita: Gara uye unofamba zvishoma nezvishoma pakurwisana kwemazuva kwe1½ maminitsi. Tambanudza basa kuruoko rwako rworudyi kwemaminitsi makumi matatu, uye kuruboshwe rwako kwemaminitsi makumi matatu. Itai zvose makumbo kwemaminitsi makumi matatu. Wedzera kushorwa zvishomanana; dzokorora muenzaniso "kusvika pakuguma kwe rwiyo.
Nguva Yakareba: Maminetsi mashanu (Speed) ( RPM ): 80-100 Dambudziko ( RPE ): 4-5
Rwiyo: Tora Hard, David Guetta
Zvaunofanira Kuita: Peda paunenge wakagara kwemaminitsi makumi matatu ezvo unowedzera kukwana kwakakwana kukutsigira iwe pachigaro; zviuyise iwe kumire kumhanya (maoko panzvimbo 3) kwemaminitsi 45. Shandura kune jog (maoko panzvimbo yechipiri) kwemaminitsi 45. Dzokera kuchigaro chechirikadzi 'kusvika pakuguma kwe rwiyo.
Nguva Yakaitika: Maminitsi 3 ¼ Kuthamisa (RPM): 60-80 Matambudziko (RPE): 6-7
Rwiyo: Zuva Rutsva Idzva, U2
Zvaunofanira Kuita: Wedzera kuwirirana-kukunda kushorwa uye kubhururuka munzvimbo yakagara, uchiwedzera kushora kwemaminitsi makumi matatu nemasere.
Paunosvika pakatarisa kwaunenge usingakwanisi kutorazve kushorwa muchigaro chechirasi, uzviise pauri kukwira (maoko panzvimbo 3) ugare ipapo, uwedzere kumira kwemaminitsi makumi matatu kusvikira rwiyo rwapera.
Nguva Yakareba: 4 Maminitsi Okukurumidza (RPM): 45+ Dambudziko (RPE): 8-10
Rwiyo: Zviyeuchidzo, David Guetta & Kid Cudi
Zvaunofanira Kuita: Nekudzivirira kusinganisa (zvakakwana kukutsigira uri panzvimbo yakamira), tsvaga nguva yekurumidza yekutanga (70-80 RPMs) uye inofamba zvishoma nezvishoma kwemaminitsi makumi matatu. Zvadaro ita mutsara we-4-kuverenga kana 8-count- jumps -4 kuverenga, 4 kuverengwa, kana 8 kumusoro, 8 pasi-kwemaminiti 1. Mira, ita maoko ako kumira 3 uye kumhanya kwemaminitsi makumi matatu. Zvishoma nezvishoma, gara, uye udzoke zvakare purogiramu-runyerera yerimwe rwiyo.
Nguva Yakapera : 3½ Maminitsi Okukurumidza (RPM): 70/100 Matambudziko (RPE): 6-7
Rwiyo: Ridzai Alarm, Beyoncé
Zvaunofanira Kuita: Dhorera kushorwa kubva bhasikoro kuitira kuti iwe uri pamusoro pemugwagwa wakafara. Tsvaga imwe nguva yepamusoro yekutanga uye kufamba nekufamba kwenguva kwemaminitsi makumi matatu. Ita nguva yechipiri yemaminitsi makumi maviri nemashanu, kufamba nekukurumidza sezvaungagona. Zvishoma nezvishoma kwemaminitsi makumi matatu; dzokorora mufananidzo kusvikira pakuguma kwe rwiyo.
Nguva Yakareba: 3½ Maminiti Okukurumidza (RPM): 70-80 / 110 Matambudziko (RPE): 6-7
Nziyo: Mhemberero, Madonna; Nguva Yehupenyu Hwedu, Pitbull & Ne-Yo
Zvaunofanira Kuita: Wedzera kusagadzikana kwakanyanya kunorema uye ugare pakagara kwemaminitsi 45. Mirai, isa maoko muchigaro chechitatu, wedzera kushorwa uye uite kuti zviremere zvimire kukwira kwemaminitsi 45. Bust kuburikidza nekuramba kuburikidza nekuwedzera 10 RPMs kana kuti maviri pedal strokes kwema 30 seconds anotevera.
Gadzira pasi kumugwagwa wakadzika, gara uye unofamba zvishoma nezvishoma kwemaminitsi makumi matatu. Dzorerai muenzaniso kuburikidza nenziyo mbiri, zvichiita kuti mumwe nomumwe apfuure nepurogiramu yakaoma.
Nguva Yakareba: 8 Maminiti Okukurumidza (RPM): 50+ Difficulty (RPE): 7-9
Rwiyo: Dhani zvakare, Jennifer Lopez
Zvaunofanira Kuita: Kurwisana nekudzivirira kuongororwa, tsvaga pfupi inokurumidza yekutanga (70-80 RPMs) uye kufamba zvishoma nezvishoma kwemasekondi makumi maviri; ita 20-second speed (100 RPMs) uye dzokera ku70-80 RPMs kwemaminitsi makumi maviri. Rambai muenzaniso muchirongwa ichi.
Nguva Yakareba: 4 Maminiti Okukurumidza (RPM): 70/100 Matambudziko (RPE): 7-8
Rwiyo: Party Rock Anthem, LMFAO
Zvaunofanira Kuita: Chengetedza nguva yakasimba (70 kusvika ku80 RPMs) nekudzivirira kwakakwana kwemaminitsi 45; Wedzera kumwe kushorwa uye ramba uchifamba zvakasimba kwemaminitsi 45. Wedzera kufamba kwako ne10 RPMs (80 kusvika 90 RPMs) kwemasvondo 45 anotevera; kuwedzera kushorwa uye kuchengetedza 80-90 RPMs kwemaminitsi 45. Zvadaro, wedzera nhanho yako nemamwe 10 RPMs (kusvika 90 kusvika 100 RPM) kwemaminitsi 45; Donha 10 RPMs kubva pamakumbo ako (80-90) kwemaminitsi 45, ndokuderera kusvika ku70-80 RPMs kusvikira rwiyo rwapera.
Nguva Yakareba: Maminetsi mashanu (Speed) (RPM): 70-100 Dambudziko (RPE): 7-8
Rwiyo: Simudza Girazi yako, Pink
Zvaunofanira Kuita: Iva nekukwanisa zvakakwana kukutsigira iwe pakamira. Pedal pakufamba-famba (maoko muchigaro 2) kwemaminitsi makumi mana; apo temhepo inotakura, isa maoko ako kuti uise 3 uye uite nehitsva kwemasekondi makumi maviri nemashanu. Inononoka kumira kumhanya zvakare uye kudzokorora mufananidzo muchirongwa chacho.
Nguva Yakaitika: Maminitsi 3 ¼ Kuthamisa (RPM): 70-100 Matambudziko (RPE): 6-7
Rwiyo: Usarega 'Iwe Unowana Zvakakwana, Michael Jackson
Zvaunofanira Kuita: Wedzera kunonoka kumanikidzana uye kupfugama kunoro paunenge wakagara, uchiwedzera kumira kwemaminitsi makumi matatu nemasere. Mushure maminitsi matatu, mirai, isa maoko enyu muchigaro chechitatu, uye mutasvike kumusoro, muchiramba muchiwedzera kushora kwemaminitsi makumi matatu nemasere.
Nguva Yakareba: Maminitsi matanhatu Kutsigira (RPM): 45+ Dambudziko (RPE): 7-9
Rwiyo: Iyi Ndiyo Mazuva, MaMacac 10,000
Zvaunofanira Kuita: Gadzira pasi kumugwagwa wakadzika uye unofamba zvishoma nezvishoma kweminiti imwe. Chengetedza makumbo ako kufamba, gara wakareba muchechi, uye utore hukuru, kufema kwakadzika . Ita rutivi rwemuviri wakatambanudzwa , wakateverwa nemuviri wakadzika unobvisa bhasikoro.
Nguva Yakaitika: 3½ Maminitsi Okukurumidza (RPM): 60-80 Matambudziko (RPE): 3-4