Kune marudzi maviri evanhu: avo vanoda kuchovha mabhasikoro avo panze (asi mamiriro okunze akaipa anovadzivisa) uye avo vanoda makirasi emumba emabhasikoro. Chero zvauri, kuruka kune chimwe chinhu chekubatsira pakudzidziswa kwako.
Mazhinji ejimu anopa akasiyana ekirasi sarudzo, kunyangwe mamwe mapfupi-maminetsi makumi maviri, saka isu tinokwanisa kugara tichikodzera chirongwa chekurovedza muviri muchirongwa chedu chakabatikana. Makirasi ekutenderera anonetsa sezvo ari kunakidza. Zvikomborero zvekirasi zvinosanganisira kuora muviri, kuwedzera simba uye simba.
Chii?
Spinning inoreva gym cycling makirasi pane imwe mhando yeakamira maekisesaizi bhasikoro. Aya mabhasikoro makuru uye anorema, haana kugadzirwa kuti abudiswe kunze kwejimu kana imba yekutandarira, uye haana kukodzera kukwira kunze. Spinning makirasi makirasi ekurovedza muviri eboka anotariswa kutsungirira-based intervals, kurovedza kurova kwemwoyo uye dzimwe nguva mukurovedza muviri kwakazara.
Spinning makirasi akagadzirwa kuti ave anokurudzira uye anobata sezvo ari kushanda. Kunyangwe isu tisingazove nemepu chaiyo kana yakawanda yekrini yekutarisa, ichave murairidzi nevatinodzidza navo vanozotichengeta tichikurudzirwa uye tichifamba. Mimhanzi ine simba repamusoro ichave ichiridza yakazara vhoriyamu uye inobuda yekutarisa ichatibatsira kutisundidzira kusvika kumagumo.
Tinogona kufunga kuruka sea aerobic maitiro uko, zvichibva pamabhasikoro ekurovedza muviri uye rhythm yemimhanzi, kufema uye simba remoyo zvinokurudzirwa. Zviri pachena kuti cardio exercise, inokurudzirwa zvikuru kune avo vanoda kugara muchimiro pasina kushandisa michina kana kusimudza uremu.
Makirasi emhando dzakasiyana pakati pe12 ne24 vanhu akagara pamabhasikoro ekudzidzira mukati. Kana kirasi yangotanga, murairidzi (uyo achange achiwanzo tasva nevadzidzi vake kubva kumberi kwekirasi) anotungamirira kirasi parwendo rwokukwira, kudzika, uye nomumamwe mamhanyiro anopenga chaizvo. Makirasi anowanzogara pakati Maminitsi makumi masere nemakumi mapfumbamwe uye ivo vakagadzirirwa nekurudziro, kukurudzira uye super inonakidza playlists.
Inokurudzirwawo pazviitiko zvakawanda kuondaIchi chiito chinoenderana nezvinodiwa uye hunhu hwemunhu wega wega. Hongu, ichokwadi kuti inogona kunge yakakodzera kune wese munhu, asi kutanga kwakaoma, uye zvakanyanya kana isu tiri murombo remuviri chimiro.
Akazvarirwa kupi?
Kutenderera hakusi kuita sevamwe vane tsika yakawandisa. Uye ndizvozvo atova nemakore anopfuura 25. Maitiro akazvarwa muUnited States, neruoko rwaJonathan Goldberg (anozivikanwa pasi rese saJohny G), nyanzvi yebhasikoro akatanga kutsvaga dzimwe nzira dzekusachovha zuva rega rega kubva pamba.
Zvese zvakabva mukugadzirira kwake mujaho we3.100+ mamaira mhiri kweAmerica, kwaakapotsa amhanyiswa achidzidzira husiku. Akasarudza kusazodzidzira husiku zvakare uye akagadzira kuruka.
Kamwe basa rake reunyanzvi rakatanga kusvika kumagumo, akaona mukana wakanaka wekupa spinning sechirongwa chekudzidzisa zvekutengesa, uye kubva 1992 kushambadzira kwayo hakuna miganhu.
tsandanyama dzakashanda
Kuruka ibasa remuviri wese rinoshanda mapoka makuru emhasuru. Kunyanya, aya ndiwo mamhasuru anoshandiswa pakuchovha bhasikoro:
- Dumbu. Isu tinoshandisa musimboti kudzikamisa muviri panguva yekirasi, iyo inobatsira nehuwandu hwese, kunyanya kana wakamira.
- Chikamu chepamusoro chemuviri. Tichashandisa chikamu chepamusoro chemuviri kuzvitsigira pabhasikoro. Mamwe makirasi anosanganisira maekisesaizi epamusoro ane huremu hwemahara kana mabhendi ekupikisa.
- Lumbar. Tichachengetedza musana wakasimba uye wakagadzikana mukirasi yose, iyo ichabatsira kusimbisa uye kurira misumbu yemusana.
- Matako. Tichanzwa kuti ma glutes anoshanda sei nepombi yega yega, kunyanya kana isu tasimuka kubva pachisharo, kuita kutenuka kana kuwedzera kuramba.
- Quadriceps. Iyo quadriceps ichava misumbu mikuru iyo ichashandiswa panguva yekutsika uye kukwira materu, izvo zvichatibvumira kuti tive nemakumbo akasimba uye toned.
- hamstrings Kuchovha bhasikoro kunobatsira kusimbisa uye kusunungura hamstrings, iyo inosimudza pedal nega yega yega uye kudzikamisa majoini.
- Mapatya. Isu tichashanda mhuru nechero pedal sitiroko, iyo inobatsira kuchengetedza zviziso zvetsoka netsoka paunenge uchichovha bhasikoro uye panguva yezviitiko zvezuva nezuva.
Batsirwa
Spin makirasi anonetsa zvinoshamisa, zvinoreva kuti isu tingangoona mhedzisiro nekukurumidza. Kuti tiwane mabhenefiti akazara, tichada kuzvipira kuenda pakati pemakirasi matatu kusvika matanhatu pasvondo kwemaminetsi zana nemakumi mashanu.
yakakodzera munhu wese
Kutenderera ndechimwe chezvinhu izvo zvinoita sezvinotyisa kana usati wambozviita. Asi chero bedzi iwe uchikwanisa kupinda mujimu, unogona kuenda kumakirasi kubva pakutanga kuti uwane ruzivo, imwe neimwe inobatsira kukudziridza tsandanyama huru dzinoshandiswa pakutora bhasikoro uye yako yemwoyo system system.
Nhasi, kune mabhasiketi ekurovedza muviri epamba anoyerera makirasi muimba yako yekutandarira, sePeloton, NordicTrack, kana Technogym. Makirasi ekutanga aPeloton, semuenzaniso, anodzidzisa vatori vechikamu fomu nehunyanzvi, kunyangwe nzvimbo zhinji nevarairidzi vachipa sarudzo dzakasiyana siyana kuti dzienderane nezvido zvako kana ruzivo.
Uye kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wagadzirira kukunda mukirasi ye spin.
Icho chiitiko chakasiyana
Zvinoenda pasina kutaura kuti kuenda kukirasi yebhasikoro yemukati hakuna kufanana nekukwira kunze. Kunyangwe iwe uchigona kuwana yakafanana terrain (inotenderera uye nzvimbo yakati sandara), makirasi anogona kunzwa senge pati pane kurovedza muviri. Zvichienderana nemudzidzisi, uchawana mimhanzi kubva kumakumi emakore akasiyana, kubva kudombo rekare kusvika kuEDM, uye ivo vachashandisa nguva yekudzidzira, tabata, kana kudzidziswa kwemoyo, saka ichiri basa guru.
Nguva zhinji kana uchikwira panze, ndiwe chete uye izwi riri mumusoro mako. Icho chinogona kuva chinhu chakanaka kana iwe uchida kupukunyuka mune zvakasikwa uye kujekesa pfungwa dzako, asi chinogona kuva chinhu chakaipa kana inzwi richikuudza kuti uende kumba. Kuve mukirasi kunoshandura zvinhu, kunyanya kana uine kukurudzira kwemurairidzi anokukurudzira.
inovandudza sociability
Paunoita kirasi yebhasikoro yemukati, munhu wese kubva kumudzidzisi kusvika kune vamwe vatori vechikamu aripo kuti akukurudzire nekukutsigira.
Zvinogona kuve zvine hunyengeri kuve wega pabhasikoro rako, uchinetsekana kuti upedze rwendo rwakanyanya kunetsa. Dzimwe nguva pfungwa yako yekutanga ndeyekukanda mapfumo pasi. Asi kana paine vamwe vanhu vakakupoteredza, zvinoita kuti ude kuenderera mberi uye kuratidza kuti unogona kupedza zvawakatanga. Ndizvo chaizvo zvinoitika mumakirasi eboka.
Inoshanda muviri wese
Kirasi yekutenderera haingobatsiri tsandanyama dzako, kubva kumakumbo ako kusvika pakati pako, asi zvakare yakakura yakaderera-inokanganisa cardio workout, kuvandudza kuyerera kweropa, kuwedzera simba, kuwedzera manzwiro, uye kudzivirira matambudziko asingaperi senge BP, chirwere chemoyo, sitiroko. , uye chirwere cheshuga.
Nekuda kweichi chakanyanya chemoyo kurovedza muviri, iwe zvakare unopisa huwandu hukuru hwemacalorie. Avhareji inogona kunge inosvika mazana mana kusvika mazana matanhatu macalorie pakirasi, kunyangwe paine vanochovha mabhasikoro vanogona kupisa zvakanyanya kana vakawedzera kuramba uye kusimba mukudzidziswa.
kukurumidza kudzidzira sarudzo
Kukwira kunze kunogona kutora maawa akati wandei, uye vanhu vazhinji havana nguva iyoyo mukati mevhiki. Saka kutora kirasi yebhasikoro yemukati isarudzo huru yekuti kana hurongwa hwako hwazara uye uchingove neawa kana shoma yekurovedza muviri.
Asi usazvinetse: kurovedza muviri munguva pfupi hazvireve kuti hauzowana mabhenefiti akafanana nekurebesa kurovedza muviri.
Pisa macalorie
Spinning makirasi inzira yakanaka yekupisa macalorie. Zvichienderana nekuoma uye nguva yekirasi, tinogona kupisa 400 kusvika ku600 makorikori pakirasi. Tichada kuenda kumakirasi katatu kana katanhatu pasvondo kuti tione mhedzisiro yekuonda.
Spinning uye simba rekudzidzisa zvakakwana kuti zvive nemigumisiro yakanaka pakutsungirira uye simba pasina kuchinja kudya. Zvisinei, ipfungwa yakanaka kudya kudya kunovaka muviri kunosanganisira macarbohydrates akawanda uye mapuroteni.
Iine simba rakaderera
Indoor cycling ibasa rakaderera. Yakakwana kune vanhu vanodzoka kubva mukukuvadzwa, nokuti mahudyu, mabvi uye zvitsitsinho hazvitore kurohwa. Izvi zvinoita kuti ive sarudzo yakanaka kune avo vasati vasati vasvika 100% mushure mekukuvadzwa, kana kune vakwegura vachitsvaga nzira yekugara vachishanda pasina kuisa kushushikana kwakawedzerwa pamajoini avo.
Chitima chepasi chinosimbiswa
Kune vazhinji vanofunga kuti chikamu chakaomesesa kudzidzisa chinowanzo makumbo nemagaro, uye pazviitiko zvakawanda kuwana zvinotsiva zvekusimudza masimbi mufaro mukuru. Nechikonzero ichi, kutenderera hakuzongove chimwe chiitiko che cardio, asi zvichienderana nekumisikidzwa kwebhasikoro raunoshandisa, iwe unozokwanisa kuisa pane yakaoma pedal uye kuita awa izere, uchiwana simba mune yakawedzera mhenyu uye isina kuoma mupfungwa. chiitiko.
Neizvi isu hatikurudzire kutsiva zvachose maitiro ejimu ayo atinowanzo kuve nawo, kutaura zvazviri, Hazvikurudzirwi kuita kuruka chete, asi chinhu chaicho ndechekuzadzisa mamwe maekisesaizi apo isu tinotangawo muviri wepamusoro uye nekumwe.
Unogona kuva murairidzi wako
Ichokwadi kuti kutenderera pasina cheki inoratidza zvekuita uye kutaura nguva yekuburuka bhasikoro uye kana kwete, inova yakanyanyisa, asi panguva imwechete isu tinogona kuzvidzora zvakanyanya kupfuura mune mamwe mabasa, nekuti hapana anoziva muviri wedu uye. muganhu wedu kupfuura isu.
Sezvo zvirongwa zvinofambira mberi, tinogona kushinga kuisa kusimba kwemapedali zvakanyanya, kana pazuva ratinenge tanyanya kuneta, kuita maekisesaizi akareruka uye kuritsiva nerimwe zuva apo tinenge tine simba rakawanda. Icho chinhu chakanaka pamusoro pekutenderera uye ndechekuti mumwe nemumwe anosarudza kusvika papi pakudzidziswa ikoko.
nyore kugadzirisa
Mumigwagwa, haugone kudzika nemateru egomo kana usingade kukwira zuva iroro. Asi kunaka kweiyo spin kirasi ndeyekuti iwe unogona kuigadzirisa kune zvaunoda.
Murairidzi aripo kuti akutungamirire, asi iwe unogona kugara uchigadzirisa kudzidziswa. Semuenzaniso, haufanirwe kugara pamusoro pebhasikoro panguva yekudzidziswa inokuudza iwe kana iwe uchinzwa wakachengeteka panzvimbo yakasimba. Inogonawo kunonoka kana uchida, haufanirwe kunetseka nezve mumwe munhu anouya kumashure kwako achikukwevera pasi. Uye kana kirasi ikakusunda kuti uzvisundidzire umene zvakatoipisisa, zvichida edza kukwikwidzana nomumwe wako pasuo rinotevera. Munhu wese ari mukirasi aripo kuti ashande nepese paanogona napo, uku achinakidzwa nemanzwi anosimudzira eboka.
Njodzi dzinogona kuitika
Unofanira kungwarira edza zvakanyanya, kunyanya pakutanga. Kunyangwe isu tichigona kuedza kufambirana nemakirasi, isu tinofanirawo kuteerera kune muviri. Izvi zvinonyanya kukosha kana tikakuvara kana matambudziko ekurapa anogona kukanganisa kuchovha bhasikoro. Kutora nzira ine mwero ndiyo nzira yakanakisa yekugara wakachengeteka uye kudzivirira kukuvara. Zvakajairika kunzwa kunyanya ndaneta uye kurwadziwa mushure memakirasi mashoma ekutanga, asi zvinokwanisika kuwana kuti tinokwanisa kutsungirira nguva yakareba uye yakanyanya kusimba yekuchovha bhasikoro.
tichava nechokwadi kunwa mvura yakawanda pamberi pesesesheni yekuruka. Kunwa mvura mumazuva apfuura uye mushure kunotibatsira kugara tisina hydrate.
Kana tiine basa remudhesiki uye tichipedza nguva yakawanda takagara, tichava nechokwadi chekudzikamisa makirasi ekuchovha bhasikoro emukati nemamwe mabasa, akadai sekutambanudza, kusimba uye kudzidzira kuramba, uye maekisesaizi anofambisa muviri kuburikidza nehuwandu hwakazara. .
Kusiyana nekutenderera kwemukati
Kashoma kuti nyika mbiri dzekuchovha bhasikoro dzemukati dzirovererwe: kuchovha bhasikoro uye kutenderera. Spinning ichokwadi yakanyoreswa chiratidzo chekudzidziswa zvigadzirwa uye zvirongwa. Inogona zvakare kutsanangurwa seboka remukati mabhasikoro workouts, anowanzoitwa mukamuri hombe rejimu. Zvakadaro, kuchovha bhasikoro indoor izwi rinowanzo reva kuchovha bhasikoro remukati memba.
Ose anotarisa pane ese ari maviri uye chaiwo nyika. Mukirasi yemukati tinogona kubatana kune zvikumbiro uye kuongorora zviuru zvemakwara akasiyana, nyika uye kurovedza muviri kubva mukunyaradza kweimba yedu. Pane kudaro, makirasi ekutenderera anosimbisa iwo chaiwo epasi maficha enharaunda uye bhasikoro. Mudzidzisi achatitungamirira mukati menguva dzose. The face monitor Ndiwo musiyano mukuru pakati pekuchovha bhasikoro uye Spinning.
Indoor bhasikoro kazhinji inofarirwa nevaya vanokwira munyika chaiyo, pamwe chete nevamhanyi chaiwo uye pamwe kunyange introverts. Hatizodi kuita chero kushamwaridzana, uye isu tichava nekuwana a zvakaoma uye zviri nani zvakarongwa kudzidziswakana kuenzaniswa neSpinning. Indoor cycling inonyanya nezvesimba, chimwe chinhu chausingazowana pane akawanda Spin bhasikoro.
Chimwe chisingakoshesirwe chemukati bhasikoro ndechekuti iyo bhasikoro zvakanangana nesu. Mumakirasi echinyakare Spin, tichava nebhasikoro rakajairika rinoshandiswa nevamwe vanhu vazhinji (vanoachenesa pakati pemakirasi, hongu). Mabhasikoro anouya muhukuru hwakasiyana, asi zvakare akaganhurirwa muhuwandu hwawo hwekukwana. Mukuchovha bhasikoro remukati, tichakwanisa kuchovha bhasikoro redu, takazara nemabatiro chaiwo, chigaro, kusvika, uye chinzvimbo chatinoda.