Iwe unoziva mazuva iwayo apo unonyatsoda kuzvikurira iwe zvakanyanya zvakaoma uye unonzwa sokuti wakakohwa zvakakomba pakuguma kwekushanda kwako? Zvakanaka, kutasva uku kunoita izvozvo. Icho chimiro chakasimba chokugadzira simba, umo iwe unowedzera kuwedzera kukunda kusvika zvishoma kusvika iwe kusvika kune imwe nzvimbo (chinonyanya kukwira chichikwira) uye zvishoma nezvishoma uite pasi zvakare.
Iyi pamba ichakubatsira iwe kuvaka simba remasimba, simba, nesimba uye pamwe nehutano hwe aerobic. Iwe uchanzwa uine pfungwa yakakura yekugadzirwa kwepanyama uye kwepfungwa shure kwekupedzisira, yakakwana ne endorphin rush. Uye uku ndiko kukwira kukuru kune avo vari kurovedza triathlon kana bhasikoro chiitiko kana vari kuedza kuparadzanisa kuburikidza nehombekombe yemagetsi .
Nzira Yokutanga Ride
Danho rekutanga nderekuisa pamwe yako playlist. Zvadaro, uzadza bhodhoro guru remvura kuti ikubatsire kugara wakachengetedzeka zvakanaka paunenge uchifamba uye utorera tauro nokuti iwe uri kufukisa zvizhinji. Zvadaro, chimbomira pachigaro chechigadziro uye gadzirira kugadzirisa zvikwereti zvako uye ubudise kubva kuminzwiro ekupindira kwemaminitsi 45!
Rwiyo: " HandClap" naFitz & The Tantrums
Zvaunofanira kuita: Kushamwaridzana. Gara uye ushambire nekumhanya-ku-kuenzanisa kunomira pamutambo wakasimba kwemaminitsi maviri, uchifunga nezvekuchengetedza kufamba kwako kwepamusoro kwakanaka uye kwakasviba. Bvisa chero nzvimbo dzakafa munzira.
Wedzera kushorwa zvishoma ipapo tumira basa kuruoko rwako rworudyi kwemaminitsi makumi matatu. Zvadaro, shandura basa kuruboshwe rwako kwemaminitsi makumi matatu. Wedzera zvishoma kugadzirisa uye ugobatanidza makumbo maviri zvakare kusvikira rwiyo rwapera.
Nguva Yakaitika: Maminetsi matatu
Kushinga (RPM) : 80-100
Dambudziko (RPE): 4-5
Rwiyo: " Izvi Ndizvo Zvawakauya" naCalvin Harris (ane Rihanna)
Zvaunofanira kuita: Wedzera kumira zvakakwana kusigira uremu hwako panzvimbo yakamira uye uzviise iwe kune wakamira kumhanya, nemaoko ako mune nzvimbo mbiri.
Idzire iyo yakasununguka, nyore nyore kupora kwemasekondi makumi matatu. Sezvo tempo yemimhanzi ichikwira, famba mavoko ako kuti uise nzvimbo nhatu uye udzore iwe kufamba kwemasvondo makumi mashanu. Deredzai pasi uye dzokera kune vakamira mumire jog. Dzorerai muenzaniso wese rwiyo.
Nguva yakatarwa: 33 maminitsi
Kasi (RPM): 70-80
Dambudziko (RPE): 6-8
Nzira Yokugadzirisa Nzira Yokufambira Mberi
Iyi nzira icharamba yakanyarara kubva kuimba imwe kuenda kune inotevera, sezvaunokwira piramidi uye unoita nzira yako pasi kune rumwe rutivi. Hezvino izvo zvinotaridzika zvinoita sezvi: Iva nechigaro, wedzera kusagadzikana kunotyisa uye uite kugara kwenguva yakatarwa; Wedzera imwe gear (kana yakaenzana nayo) uye inofamba zvishoma nezvishoma kwenguva yakatarwa. Ita iwe pachakumira kwechigarire nguva yakatarwa, wedzera imwe gear uye uenderere mberi kukwira kwemazuva akafanana. Dzokorora. Cherechedza: Uchave uri kukanda RPEs ye 9 kana kupfuura kana iwe uchizosvika pakakwirira.
Hezvino izvo zvinotaridzika rwendo, zvichienderana nemimhanzi:
Nziyo:
- " Bang My Head" David Guetta (3 Maminitsi)
- "Urarame" Jennifer Lopez akarovera Pitbull (4 maminitsi)
- "Usanditendera"
- " She Bangs " (Spanish Version), Ricky Martin (4½ maminitsi)
- "Tendeuka Pt. 2" Flo Rida & Pitbull (4 maminitsi)
- "Usamboti Usambofa" (Mark Knight Remix) , Basement Jaxx (7 Maminitsi)
- "Suave", Nayer (3 ° maminitsi)
(Maminitsi maviri-dunhu)
- Akagara akwira kwemasekondi makumi matatu
- Wedzera 1 gear uye ramba uchigara wakakwira kwemaminitsi makumi matatu
- Ita pachako kumakumbo akamira (maoko ari panzvimbo 3) kwemaminitsi makumi matatu
- Wedzera 1 gear uye ramba uchikwira kumire kwemasekondi makumi matatu
(Maminitsi makumi mana)
- Akagara akwira kwemasekondi makumi matanhatu
- Wedzera 1 gear uye ramba uchigara wakakwira kwemasekondi makumi matanhatu
- Ita pachako kumakumbo amire (maoko ari panzvimbo 3) kwemasekondi makumi matanhatu
- Wedzera 1 gear uye ramba uchikwira kumire kwemasekondi makumi matanhatu
(Mutsetse wemaminitsi matanhatu)
- Akagara akwira kwemasekondi 90
- Wedzera 1 gear uye ramba uchigara wakakwira kwemasekondi 90
- Ita pachako kumakumbo akamira (maoko panzvimbo 3) kwemasekondi 90
- Wedzera 1 gear uye ramba uchikwira wakamira kwemasekondi 90
(Mutsetse wemaminitsi manomwe)
- Akagara akwira kwemasekondi makumi maviri
- Wedzera 1 gear uye ramba uchigara wakakwira kwemasekondi 90
- Ita pachako kumakumbo akamira (maoko panzvimbo 3) kwemasekondi makumi maviri
- Wedzera 1 gear uye ramba uchikwira wakamira kwemasekondi 90
Iwe wakasvika pamusoro pekukwira uye uri kutsika kubva pano.
(Mutsetse wemaminitsi matanhatu)
- Akagara akwira kwemasekondi 90
- Drop 1 gear uye ramba uchigara wakakwira kwemasekondi 90
- Ita pachako kumakumbo akamira (maoko panzvimbo 3) kwemasekondi 90
- Drop 1 gear uye ramba uchikwira wakamira kwemasekondi 90
(Maminitsi makumi mana)
- Akagara akwira kwemasekondi makumi matanhatu
- Drop 1 gear uye ramba uchigara wakakwira kwemasekondi 60
- Ita pachako kumakumbo amire (maoko ari panzvimbo 3) kwemasekondi makumi matanhatu
- Drop 1 gear uye ramba uchikwira kumire kwemasekondi makumi matanhatu
(Maminitsi maviri-dunhu)
- Akagara akwira kwemasekondi makumi matatu
- Drop 1 gear uye rambai makagara mugomo: 30 seconds
- Ita pachako kumakumbo akamira (maoko ari panzvimbo 3) kwemaminitsi makumi matatu
- Drop 1 gear uye ramba uchikwira wakamira kwemasekondi makumi matatu
Rwiyo: " Mr. Saxobeat " naAlexandra Stan
Zvaunofanira kuita: Nekudzivirira kusinganisa kwebhazikoro, gara ugare, tsvaga nguva yekurumidza yekutanga (70-80 RPMs) uye kufamba pakarepo pamasekondi makumi matatu ipapo uite 25-second speed interval (pa 110 RPMs). Dzokera kune 70-80 RPMs kwemaminitsi makumi matatu ipapo dzokai zvakare kusvika kusvika 110 kwemaminitsi makumi matatu. Rambai muenzaniso uyu muchirongwa ichi.
Nguva Yakaitika: Maminetsi matatu
Kushinga (RPM): 70 - 110
Dambudziko (RPE): 7-8
Rwiyo: " Ndarama " Kiiara
Zvaungaita: Inguva yekuderedza pasi. Deredza kushorwa kwako mumugwagwa wakadzika uye kufamba zvishoma nezvishoma asi zvishoma nezvishoma kweminiti imwe. Paunenge uchichengeta makumbo ako achifamba, gara wakareba mune sachigaro, uye utore huru, kufema kwakadzika , zvino ita mitezo yepamusoro muviri . Kwira pairi bhasikoro uye uchitevera nezvikamu zvemuviri wakadzika paunenge wakamira pasi.
Nguva yakatarwa: 33 maminitsi
Dhigiri (RPM): 50+
Dambudziko (RPE): 3-4
Tora nguva kuti uzvione iwe uri muchionioni uye uzvipe iwe unoona wakakwirira-shanu kuti uve nesimba. Iwe wakazunungusa basa iri! Iva nechokwadi chekunwa mvura yakawanda kwemaawa mashomanana anotevera kuti uzadzise zvawakarasika kuburikidza nekutuka, uye shandisa purogiramu yemapuranga pamakumbo ako omumutsipa kana vakanzwa vachinetseka gare gare. Pamusoro pezvose, yeuka kuti mangwana iwe uchange uine simba kupfuura iwe iwe usati wasvika.