Spinning yave imwe yenzira dzinonyanya kufarirwa dzemaekisesaizi mumakore gumi apfuura, uye iko zvino kuruka-pamba kuri kuita mukurumbira kupfuura nakare kose, kunowanikwa chero kwaunoda kurovedza muviri. Hazvina maturo kutaura, maitiro akabatwa nevanhu vakawanda vachisarudza makirasi epamba pamusoro pezvikamu zvejimu.
Kana uchangobva kusarudza mutambo uyu, makorokoto! Wave kuda kudzoka pakunakidzwa nekushanda kunze uye kutasva kune mamwe emimhanzi yako yaunofarira uchidikitira macalorie panguva imwe chete.
Mabhasikoro anotenderera anosiyana muhukuru, maitiro, uye akasiyana, asi ese anogovana hunhu humwechete: zvishongedzo uye shangu. Isu tinokudzidzisa nzira yekumisa bhasikoro rako kuti utange kukwira pasina kukuvara.
Spin bhasikoro setup
Kuti umise bhasikoro rako rekutenderera nenzira kwayo, unofanirwa kugadzirisa kureba kwesadhi kuitira kuti ienderane nehudyu yako. Zvadaro, kana wava pamusoro, pinda munzvimbo yakarurama yekutasva: rimwe ibvi rinofanira kunge riri pabhora retsoka yako neine pedal na3 o'clock, uye rimwe ibvi rakakotama zvishoma nepedal pa6 o'clock.
Rongedza urefu hwechigaro
Kureba kwesadhi kwakakosha zvakanyanya kupfuura zvaungafunga. Haisi iyo chete kiyi yekunyaradza kwako panguva yechikamu chako, asi inobata zvakananga kuti iwe unogona sei kukanda chitsitsinho chako. Kana chigaro chiri zvakare Alto, unogona kurasikirwa nehuwandu hwakakosha hwekuwedzera, uye kana zvakadaro pasi, unogona kurwadziwa nemabvi.
Senzvimbo yakanaka yekutanga, mira pedyo nebhasikoro rako uye simudza chigaro kusvika chave kuenderana nebhonzo rehudyu. Kune vanhu vazhinji ichi chichava chakakodzera urefu hwechigaro.
Kana uchinge wava pamusoro uye munzvimbo chaiyo yekutasva (pfugama pamusoro pebhora retsoka yako nepedal pa3 o'clock; ibvi rakakotama zvishoma nepedal na6 o'clock), iwe unowedzera simba rako rekubuda uye zvakare inokwanisa kugadzirisa maitiro ako kune akasiyana terrain, cadence uye nhanho yekuedza.
Imwe nzira yekuwana iyo yakakodzera chigaro chechigaro ndeyekumira zvakananga pedyo nechigaro uye kusimudza mukati megumbo kusvika ku90 degrees. Gadzirisa pamusoro pechigaro nepamusoro pehudyu kuitira kunyatsoenderana. Pakureba kwakakodzera, panofanira kuva pakati pe25 ne35 madhigirii kana kukotama zvishoma mumabvi pazasi pedhisheni yepedal.
Tarisa nzvimbo yechigaro
Paunenge uchifunga nezvechigaro chechigaro chebhasikoro, nzvimbo yepakati inogona kunge yakanakira vamwe vanhu, asi zvigaro zvekutenderera zvakagadzirirwa kugadzirisa mberi kana kumashure kune chero munhu akareba kana mupfupi pane avhareji.
Chinangwa ndechekuita kuti mabvi ako aenderane zvakanaka maererano netsoka dzako. Gara pachigaro panzvimbo yekutasva, wakaisa maoko ako pazvibato uye mabhora etsoka dzako pamusoro pepakati pemapedhi. Isa mapedals kuti aenzane, tsoka dzako dziri pa3 ne9 o'clock nzvimbo.
Tarisa pagumbo rako repamberi uye fungidzira mutsara unobva pamabvi. Bhora rakabatana zvakananga pamusoro pepakati pedhidhi? Kana mhinduro iri hongu, chigaro chako chagadzirira.
Mufananidzo: Les Mills Sprint
Gadzirisa mubato
Iwe unozofanirwa kugadzirisa kureba uye chinzvimbo chezvibato kuti mapendekete ako arambe achienderana nemagokora ako uye chiuno.
Iyo yakakwana handlebar setup yakasununguka uye inomisa zvisina kufanira mitsipa uye kumashure kushushikana, uku ichisimudzira inoshanda uye ine simba yekukwira chinzvimbo. Kana iwe uine ruzivo rwakanyanya, unogona kukwanisa kubata zvibato kureba kwakafanana nechigaro chechigaro (nzvimbo inonyanya kushanda maererano nesimba).
Kana iwe uchitambura nedambudziko remusana kana kuti uchipora kubva mukukuvadzwa, unogona kusarudza kuchengeta mibato yako kumusoro zvishoma kudzivisa kuwedzera utera hupi nohupi hunopfuurira. Nekudaro, isu tinokurudzira chero munhu anotanga neakareba mabara kuti ashande achidzika kusvika pakureba kwesadhi nekufamba kwenguva kuti usimbise musimboti wako uye kuwedzera hunyanzvi hwekudzidzisa.
Iva nechokwadi chokuti uri panzvimbo yakarurama
Paunenge uine bhasikoro nenzira yaunoda, pane chinhu chekupedzisira kuita. Sezvakaita chero midziyo yekurovedza muviri, zvakakosha kuti uve nechokwadi chekuti zvese zvakavharwa uye zvakachengeteka usati watanga.
Tarisa kuti makiyi ese uye magadzirirwo ekuchinja akachengetedzwa munzvimbo kuti adzivise njodzi panguva yako yekudzidziswa.
Isa tsoka dzako pamakumbo
Kana wagadzirira kuenda, kwira bhasikoro uye isa tsoka dzako pamapedali.
Zvemabhasikoro ane misoro y tambo, gadzirisa bhora retsoka yako nepakati pedhiri. Iyi ndiyo yakanyanya kusimba uye yakafara nzvimbo yetsoka yako, zvichiita kuti ive yakanyanya kunyatsoshanda uye yakasununguka nzvimbo yetsoka.
Kana ukaronga kupfeka shangu dzebhasikoro (ne cleats) uye otomatiki pedals, tarisa cleat tension pane pedals uye ita shuwa kuti macleats anoenderana nemazvo mubhutsu dzako.
Ndedzipi shangu dzandinoda?
Pane zvikamu zvitatu zvakakosha zveshangu dzebhasikoro: shangu dzebhasikoro mumugwagwa, shangu dzebhasikoro remugomo, uye shangu dzemukati bhasikoro (kutenderera).
Vafunge sechinhu chakasanganiswa pakati pebhasikoro remugwagwa uye shangu yebhasikoro, ine rabha yakawanda pane yega kupfuura shangu yemugwagwa kuti ikubvumire kufamba-famba mu studio pasina kutsvedza, asi silhouette yakashata kupfuura shangu yebhasikoro.
Kana mashandisiro ako ekutanga eshangu dzekuchovha bhasikoro ari makirasi emumba emabhasikoro, zvingangove zvakanaka kutenga peya ine zvakakwana. traction kuchengetate upright kubva muimba yekugezera kuenda kuimba yekutandarira. Nekudaro, iyi modhi inogona zvakare kushandiswa kukwira kunze, asi ichave yakati remei pane iyo yakavakwa chete yekuchovha bhasikoro. Kana iwe uri kufunga kuodha iyo isiri yakananga yekutenderera, sarudza imwe yegomo.
Musiyano mukuru pakati pemhando dzakasiyana dzeshangu dzebhasikoro dzemukati ndeye cue type, kana kusunga, iyo shangu inopindirana nayo. Kune mhando mbiri huru dzema cleats, imwe neimwe inowirirana nemhando yakasiyana yepedal. Iwe unofanirwa kuyeuka kuti ivo havana kuisirwa mune shangu, saka iwe uchafanirwa kuzvitenga zvakasiyana uye uzviise iwe pachako.
Maviri-gomba system (inozivikanwa se "SPD")
Iyo SPD cleat yakawedzera kuwanda mudzimba dzemabhasikoro masitudiyo uye shangu dzemukati dzebhasikoro. SPD zvimedu ndizvo zvinonyanya kuzivikanwa sezvo akawanda ejimu achave nesarudzo ye SPD clip kana tambo yeshangu yekudzidzisa. SPD zvimedu zvinoita kuti kufamba kuve nyore (izvo zvidiki uye zvakapfava). Zvisinei, vakawanda vanotanga vatasvi vanogona kuwana zvakanyanya kuoma kubatisisa kune pedal.
Three-hole system (inowanzonzi "Delta")
Kana iwe ukaronga kushandisa shangu kune yakakomba bhasikoro mugwagwa zvakare, iyo matatu-gomba sarudzo inoonekwa seyakanyanya kushanda maererano nekufambisa kwesimba. Iwo matatu-gomba sisitimu haanyanye kuwanda pakati pemajimu, asi masitudiyo makuru anopa Delta clips pashangu dzemukati dzebhasikoro. Zvikamu zveDelta zvakakura uye zviri nyore kubatika pazviri, kunyanya kana uchitenderera mu studio ine dimly lit.
Indoor cycling accessories
Special spinning water bottle
Iwe uchadikitira, saka zvakakosha kuti iwe uise mvura kuitira kuti unakirwe nechikamu, hutano hwako uye kupora kwako. Tora bhodhoro remvura kana maviri anokwana muchibatiso chebhodhoro pabhasikoro rako. Tsvaga inosvinwa, izvo zvinoita kuti zvive nyore kutora nekukurumidza sip pakati.
Nekudaro, chero bhodhoro remvura rekare rinoita, asi mhando dzinosvinwa idzi dzakanakira kukurumidza hydration station yepakati-yekudzidzira nekuti hapana chivharo chekufinyamisa kana kumusoro kuti usunungure.
microfiber tauro
Ehe, iwe unogona kushandisa tauro rekare, nekuti rinotora ziya rako zvakanyanya. Zvakare, unenge uchitodikitira zvakanyanya, uye iwe unoda kukwanisa kupukuta dikita paunenge uri pabhasikoro. Microfiber tauro inonyudza zvakanyanya saka inooma nekukurumidza uye haiite soggy.
chigaro chivharo
Pasina mubvunzo, chimwe chezvipingamupinyi zvikuru zvekutenderera ndiko kusagadzikana kwechigaro chebhasikoro. Kunyanya kana usina kuzvijaira. Cushion yechigaro seizvi ichashanda. Yakagadzirwa kuti isapinda mvura uye isingapindi guruva, uye iri nyore kuunganidza. Butt yako inozonzwa zvirinani pane idzo refu Workouts, uye iwe zvakare uchachengetedza chigaro chako chebhasikoro neiyi yakaderera-mutengo mhinduro.
mubati wefoni
Ichi chimwe chishandiso chinobatsira, kunyanya kana iwe wakakumbira inodhura inodhura spin bhasikoro sarudzo isina skrini. Kana iwe uchida kuona makirasi emukati eku bhasikoro pamhepo, iyi tsigiro yebhasikoro inogona kusungirirwa pamabatiro uye kuita kuti zvive nyore. Yakagadzirwa nesilicone, saka inochinjika uye inonamira, uye ine 360 madhigirii ekutenderera aripo saka unogona kugadzirisa foni nenzira ipi zvayo.