Heino rwendo rwakaoma, rwakavhiringidzika unogona kuita nenzira nhatu dzakasiyana
Iko kushanduka solo kufamba kwakanaka apo iwe unoda kukwira zvakasimba apo uchiteerera tunes zvinokukurudzira kuti uzvisundire kunze kwekununura kwako nzvimbo. Inopa zvikamu zvakakwana-zvimwe kukwira kwechikomo (kukubatsira iwe kuvaka simba), basa rinokurumidza (kuti uwedzere kufambisa kwako uye simba), mafungiro ematambudziko (kubatsira masumbu ako ave akachinjeka), nezvimwe. Iwe uchakwanisa kuwana groove yako pa-uye chikafu chakakomba- pachinenge chichikwanisa kuwedzera muviri wako weutano!
Zvakanakisisa zvose, kutasva uku kunotora nzira yakajeka, zvinoreva kuti iwe unogona kuzviita imwe yenzira mbiri: Kana sekurohwa-yakagadzirirwa apo iwe unofanirana nemanhoro ako kune nziyo imwe neimwe; kana sepasitasviko raunotarisira pane imwe nzvimbo yakakurudzirwa pamatanho akasiyana. Chisarudzo chechitatu: Unogona kushandura pakati pemitoo miviri sezvainokufanirwa newe. (Kana ukasarudza kutasva kuenda kunoro, usangoteerera RPM mirayiridzo inotevera.)
Chero chero nzira yaunosarudza, matanho ekutanga ndeyekuisa pamwe chete yako yekunyora, uzadza bhodhoro rakakura remvura kuti uchengetedze zvakanaka paunenge uchifamba , uye tora tauro. Zvadaro, kukwira pachigaro chechirasi uye gadzirira kugadzirisa unofambisa zvishoma uye ubuda kubva ku workout kunzwa fab!
Rwiyo: Blame It On the Boogie, The Jacksons
Zvaunofanira Kuita: Kushamwaridzana . Gara nekufamba-famba nekumhanya-ku-kuenzanisa kushandiswa pane imwe nguva inononoka kwemaminitsi 1½; funga nezvekusika huru kufambisa kushandiswa kwekurohwa, kurova nheyo dzose pamusoro pedenderedzwa negumbo rimwe nerimwe munzira.
Wedzera kumira zvishomanana ipapo tumira basa kuruoko rwako rworudyi kwemaminitsi makumi matatu; inotevera, shandura basa kuruboshwe rwako kwemaminitsi makumi matatu. Wedzera zvishoma kumirisana uye ugobatanidza makumbo maviri kune rumwe ruzha rwiyo.
Nguva Yakaitika: 3½ Maminiti Okukurumidza (RPM) : 80-100 Dambudziko ( RPE ): 4-5
Rwiyo: Ichi Ndicho Chawakasvika, Calvin Harris (ane Rihanna)
Zvaunofanira Kuita: Nekunyatsorwisa kushorwa kwebhazikoro, simira ( maoko muchigaro 2 ) uye uwane uye uchengetedze kusununguka, nyore kuitika kune imwe nguva pakati pe 60 ne80 RPMs. Kana temhepo yemimhanzi ichikwira, isa maoko ako kuti uise 3, shandisa chiuno chako, uye tora nhanho yako (90 kusvika 100 RPMs). Kana inononoka, dzokera kune yakamira kumire jogo. Dzorerai muenzaniso 'kusvika pakuguma kwe rwiyo.
Nguva Yakaitika: 33 Maminitsi Okukurumidza (RPM): 60/100 Dambudziko (RPE): 6-8
Rwiyo: Affair yemhuri, Mary J. Blige
Zvaunofanira Kuita: Iva nechigaro, uwedzere kugadzirisa kunetseka kwakasimba uye uite gara rakasimudza, kuchengetedza kufamba kunopfuura 50 RPMs kwemaminiti 1. Wedzera zvishoma kurwisana, simira nemaoko ako muchinzvimbo chechitatu, uye famba zvishoma nezvishoma kwemaminitsi makumi matatu. Iva nechigaro uye dzokorora mufananidzo kusvikira pakuguma kwe rwiyo.
Nguva Yakareba: 4½ Maminitsi Okukurumidza (RPM): 50+ Nhamo (RPE): 7-9
Rwiyo: Rean On, Major Lazer
Zvaunofanira Kuita: Deredza kushorwa kubva bhasikoro kuitira kuti inzwe sokunge uri pamusoro pemugwagwa wakafara. Tsvaga kufamba nokukurumidza pakati pe 80 ne90 RPMs uye kufamba-famba pane zvakasimba, zvisinganzwisisiki yose kuburikidza nenziyo.
Nguva Yakareba: Maminitsi matatu Mhanya (RPM): 80-90 Matambudziko (RPE): 6-7
Rwiyo: LES Artistes, Santigold
Zvaunofanira Kuita: Wedzera kukwidzika zvakakwana kukutsigira iwe panzvimbo yakamira asi ramba uchifamba muchigaro panzvimbo yemaminitsi makumi matatu. Simuka, shandisa mahudyu ako kumashure, isa maoko ako munzvimbo 3 uye uimhanya kwemasekondi makumi matatu. Ita iwe kumunhu wakamira wakamira jog (maoko ari pachigaro 2) uye unofamba kwemasekondi makumi matatu. Ivai nechigaro uye dzokororai muenzaniso uyu, muchiramba muchirova zvitatu zvose, kusvika pakuguma kwe rwiyo.
Nguva Yakapera : 3½ Maminiti Okukurumidza (RPM): 60/80 Matambudziko (RPE): 6-8
Rwiyo: Haungagoni Kurega Kunzwa, Justin Timberlake
Zvaunofanira Kuita: Iva nechigaro, uwedzere kugadzirisa kunetseka kwakasimba uye uite gara rakasimudza, kuchengetedza kufamba kunopfuura 50 RPMs kwemaminiti 1.
Wedzera zvishoma kushorwa, mira nemaoko ako muchinzvimbo chechitatu, uye svetedza kwemaminitsi makumi matatu. Iva nechigaro, uwedzere kupikisa zvishoma, uye dzokorora nzira iyo yose kuburikidza nenziyo.
Nguva Yakareba: 4 Maminiti Okukurumidza (RPM): 50+ Difficulty (RPE): 7-9
Rwiyo: Ndiri Freak, Enrique Iglesias
Zvaunofanira Kuita: Drop kusagadzikana kubva bhasikoro kusvikira iwe uchinzwa sokuti uri pamusoro pemugwagwa wakafara. Tsvaga kutengesa kunononoka (70-80 RPMs) uye kufamba pakarepo kwemaminitsi makumi matatu. Zvadaro, shandisa kufamba kwaunoita 110 RPMs kwemaminitsi 25. Dzokera kune imwe nguva inokurumidza kufamba (70-80) kwemaminitsi makumi matatu; ipapo, simbisa kufamba kwako ku 110 RPMs kwemaminitsi makumi matatu. Dzokorora mararamiro ose kuburikidza nenziyo.
Nguva Yakaitika: 33 Maminitsi Okukurumidza (RPM): 70-110 Matambudziko (RPE): 6-9
Rwiyo: Rambai , Galantis
Zvaunofanira Kuita: Wedzera mukati-kurema kumanikidzana, uye simira uye uchifamba nemaoko ako panzvimbo 3. Wedzera kushevedza zvishoma kwemaawa makumi matatu nemasere, uye tora rutsoka rwako panguva imwe neimwe yevheiri usati wambotanga kusvika pamba yako yekutanga. Gara kunze kwechirasi uye uchengetedze iri kufamba-uye-kumanikidza-kuwedzera nzira yose kuburikidza nenziyo.
Nguva Yakaitika: 3 ° Maminiti Okukurumidza (RPM): 50+ Difficulty (RPE): 8-10
Rwiyo: Bailando, Enrique Iglesias
Zvaunofanira Kuita: Drop kusagadzikana kubva bhasikoro kusvikira iwe uchinzwa sokuti uri pamusoro pemugwagwa wakafara. Gara wakagara, tsvaga kufamba kwakakurumidza (70-80 RPMs) uye kufamba pakarepo pamasekondi makumi maviri. Zvadaro, shandisa kufamba kwako ku100 RPMs kwemaminitsi makumi maviri. Dzokera kumwero wakanonoka (70-80 RPMs) uye dzokorora iyo nzira yose kuburikidza nenziyo.
Nguva Yakareba: 4 Maminiti Okukurumidza (RPM): 70-100 Matambudziko (RPE): 6-9
Rwiyo: Tumira Rudo Rwangu, Adele
Zvaunofanira Kuita: Nekudzivirira kwakasimba kunotyisa bhasikoro, ona uye uchengetedze kufamba nokukurumidza (pakati pe70 ne80 RPMs) kwemaminitsi 45. Ramba wakagara, wedzera kushorwa zvishomanana uye shandisa kufamba kwako kwemaminitsi makumi matatu kana tempo yemimhanzi ichikwira. Chidziridza pasi, wedzera zvishoma kumirisana, uye famba zvishoma nezvishoma kwemaminitsi makumi matatu. Zvadaro, wedzera nekudzivisa zvishomanana uye shingairira maitiro ako apo tempo yemimhanzi inotora uye inobata iri rutsoka rutsva kwemaminitsi makumi mana. Chidziridza pasi, wedzera zvishoma kumirisana, uye famba zvishoma nezvishoma kwemasekondi makumi maviri. Apo temhepo inotakura, simbisa kufamba kwako kwemaminitsi makumi mana. Ramba kunze kwese rwiyo urwu rwunofadza. (Cherechedza: Ramba wakagara nguva yose.)
Nguva Yakaitika: 33 Maminitsi Kufambira (RPM): 70/90 Matambudziko (RPE): 7-9
Rwiyo: Bang Bang, Jessie J., Ariana Grande & Nicki Minaj
Zvaunofanira Kuita: Deredza kushorwa kubva bhasikoro kuitira kuti inzwe sokunge uri pamusoro pemugwagwa wakafara. Tsvaga kutengesa kunononoka (70-80 RPMs) uye kufamba pakarepo kwemasekondi makumi maviri. Zvadaro, shandisa kufamba kwako ku100 RPMs kwemaminitsi makumi maviri. Dzokera kumwero wakanonoka (70-80 RPMs) uye dzokorora iyo nzira yose kuburikidza nenziyo. Mutaridzi anosarudza-kana iwe ukasarudza kutasva rwiyo urwu panzvimbo yakamira, unogamuchirwa-ingova nechokwadi chekuisa maoko ako munzvimbo 3 uye kuwedzera kukwana kwakakwana kuti upe husigiro hwakakwana.
Nguva Yakapera : Maminitsi 3 ¼ Kuthamisa (RPM): 70-100 Matambudziko (RPE): 6-9
Rwiyo: Mvura, Galantis
Zvaunofanira Kuita: Nguva yekuderedza pasi . Deredza kushorwa kwako mumugwagwa wakadzika uye kufamba zvishoma nezvishoma asi zvishoma nezvishoma kweminiti imwe. Paunenge uchichengeta makumbo ako achifamba, gara wakareba muchechi. Tora imwe huru, kufema kwakadzika , uye ita mitezo yepamusoro muviri inotambanudza . Kwira pairi bhasikoro uye uchitevera nezvikamu zvemuviri wakadzika paunenge wakamira pasi. Kana nguva ichibvumira, ita zvimwe zvinotenderera shure kwako , zvakare.
Nguva Yakaitika: 33 Maminitsi Okukurumidza (RPM): 50+ Difficulty (RPE): 3-4