Kukho iindidi ezimbini zabantu: abo bathanda ukukhwela iibhayisekile zabo ngaphandle (kodwa imozulu embi iyabathintela) kunye nabo bakhetha iiklasi zokukhwela ibhayisekile ngaphakathi. Nokuba ungubani na, ukusonta kunento yokwenza igalelo kuqeqesho lwakho.
Uninzi lweendawo zokuzilolonga zibonelela ngeendlela ezahlukeneyo zokhetho lweklasi, nokuba lufutshane lwemizuzu engama-20, ngoko ke sinokuhlala silungelelanisa inkqubo yokuzilolonga kwishedyuli yethu exakekileyo. Iiklasi zokujikeleza zinzima njengoko zivuyisa. Izibonelelo zeklasi ziquka ukunciphisa umzimba, amandla aphuculweyo kunye nokuqina.
Yintoni na?
Ukuphotha kubhekisa kwiiklasi zokukhwela ibhayisekile kuhlobo oluthile lwebhayisikile yokujima. Ezi bhayisikili zinkulu kwaye zinzima, aziyilwanga ukuba zikhutshwe kwindawo yokuzivocavoca okanye kwigumbi lokuhlala, kwaye azifanelekanga ukukhwela ngaphandle. Iiklasi zokusonta ziiklasi zokuzilolonga zeqela ezigxile kuzo ukunyamezela-based intervals, ukuqeqeshwa kwentliziyo kwaye ngamanye amaxesha kukuzilolonga komzimba opheleleyo.
Iiklasi zokujikeleza ziyilelwe ukuba zikhuthaze kwaye zibandakanye njengoko zisebenza kakuhle. Nangona singayi kuba nemephu yenyani okanye uninzi lwescreen esinokuthi sijonge, iya kuba ngumhlohli kunye nabo sifunda nabo abaya kusigcina sikhuthazekile kwaye sihamba ngeenyawo. Umculo wamandla aphezulu uya kudlala ngevolumu epheleleyo kwaye imonitha ephumayo iya kusinceda ukusityhala kumda.
Sinokuqwalasela ukujikeleza njenge indlela ye-aerobic apho, ngokusekelwe kwiibhayisikili zokuzilolonga kunye nesigqi somculo, ukuphefumla kunye ne-cardiovascular capacity zikhuthazwa. Kucacile ukuba ngumsebenzi we-cardio, ucetyiswa kakhulu kwabo bafuna ukuhlala bemilo ngaphandle kokusebenzisa oomatshini okanye ukuphakamisa ubunzima.
Uluhlu lweeklasi eziqhelekileyo phakathi kwabantu aba-12 nabayi-24 ehleli kwiibhayisekile zokuzilolonga ezikhethekileyo zangaphakathi. Yakuba iqalile iklasi, umqeqeshi (oqhele ukukhwela nabafundi bakhe phambi kweklasi) ukhokela iklasi ekunyukeni, ekwehleni, nakweminye imigama ephambeneyo. Iiklasi zihlala ziphakathi Imizuzu engama-40 nama-55 kwaye zimiselwe ngoluhlu lokudlalayo olukhuthazayo, olukhuthazayo nolumnandi kakhulu.
Kwakhona kucetyiswa kwizihlandlo ezininzi ukunciphisa umzimbaNgumsebenzi olungelelaniswa neemfuno kunye neempawu zomntu ngamnye. Ewe, kuyinyaniso ukuba inokufaneleka kumntu wonke, kodwa iziqalo zinzima, kwaye ngakumbi ukuba sikwimo engafanelekanga yomzimba.
Uzalelwa phi?
Ukujikeleza ayingomsebenzi ofana neminye enezithethe ezininzi. Kwaye kunjalo sele engaphaya kwama-25 eminyaka ubudala. Le ndlela yazalelwa e-United States, ngesandla sika-Jonathan Goldberg (owaziwa kwihlabathi liphela njengoJohny G), umkhweli webhayisikile owaqala ukukhangela ezinye iindlela zokungakhweli yonke imihla kude nekhaya.
Konke oku kubangelwa kukulungiselela kwakhe umdyarho weemayile ezingama-3.100+ ukutyhubela eMelika, apho waphantse wagilwa ngelixa wayeziqeqesha ebusuku. Wagqiba ekubeni angaphindi aziqeqeshe ebusuku kwaye wadala ukujikeleza.
Nje ukuba umsebenzi wakhe wobuchwephesha ufikelele esiphelweni, wabona ithuba elihle lokubonelela ngokujikeleza njengenkqubo yoqeqesho lwezorhwebo, kwaye ukusukela ngo-1992 urhwebo lwayo alunamida.
izihlunu zasebenza
Ukujikeleza ngumthambo womzimba wonke osebenza kuwo onke amaqela amakhulu emisipha. Ukakhulu, ezi zizihlunu ezisebenzayo xa ukhwele ibhayisekile:
- Isisu. Sisebenzisa ingundoqo ukuzinzisa umzimba ngexesha leklasi, enceda ngokulinganisela ngokubanzi, ngakumbi xa umile.
- Ilungu eliphezulu lomzimba. Siya kusebenzisa ilungu eliphezulu lomzimba ukuze sizixhase ngebhayisekile. Ezinye iiklasi zibandakanya imithambo ephezulu yomzimba kunye neentsimbi zasimahla okanye iibhendi zokuxhathisa.
- Lumbar. Siya kugcina umqolo oqinileyo kwaye uzinzile kwiklasi yonke, eya kunceda ukuqinisa kunye nokukhupha imisipha yomqolo.
- Iimpundu. Siya kuziva indlela i-glutes esebenza ngayo kunye nompompo ngamnye, ngakumbi xa sivuka kwi-saddle, senze i-incline okanye ukwandisa ukuchasana.
- Quadriceps. I-quadriceps iya kuba yimisipha ephambili eya kusetyenziswa ngelixa i-pedaling kunye nokunyuka kwemithambeka, okuya kusivumela ukuba sibe nemilenze eqinile kunye nethoni.
- imisipha Ukuhamba ngebhayisikili kunceda ukuqinisa kunye nokukhulula i-hamstrings, ephakamisa i-pedal kunye nomjikelezo ngamnye kunye nokuzinzisa amajoyina.
- Amawele. Siza kusebenza amathole nge-pedal stroke nganye, enceda ukukhusela amaqatha kunye neenyawo ngelixa uhamba ngebhayisikile kwaye ngexesha lemisebenzi yemihla ngemihla.
Izinzuzo
Iiklasi zeSpin zinzima kakhulu, nto leyo ethetha ukuba sinokubona iziphumo ngokukhawuleza. Ukufumana izibonelelo ezipheleleyo, kuya kufuneka sizibophelele ekuhambeni phakathi kweeklasi ezintathu ukuya kwezintandathu ngeveki iyonke imizuzu eli-150.
ilungele wonke umntu
Ukujikeleza yenye yezo zinto zibonakala zikoyikisa ukuba awuzange uzenze ngaphambili. Kodwa okoko unokufikelela kwindawo yokuzivocavoca, ungaya kwiiklasi ukusuka kwabaqalayo ukuya kumava, nganye inceda ukuphuhlisa izihlunu ezinkulu ezisetyenziselwa ukukhwela ibhayisekile kunye nenkqubo yakho yentliziyo.
Namhlanje, kukho iibhayisekile zokuzilolonga zasekhaya ezihambisa iiklasi ngqo kwigumbi lakho lokuhlala, njengePeloton, NordicTrack, okanye iTechnogym. Iiklasi zabaqalayo be-Peloton, umzekelo, zifundisa abathathi-nxaxheba ngendlela efanelekileyo kunye nobuchule, nangona amaziko amaninzi kunye nabahlohli banikezela ngeendlela ezahlukeneyo zokukhetha iimfuno zakho okanye inqanaba lamava.
Kwaye ukuba sele unamandla okwaneleyo okunyuka unyuka kwaye ukhwele kakhulu ngaphandle, ukulungele ngakumbi ukoyisa iklasi yokujikeleza.
Ngamava awodwa
Kuyacaca ukuba ukuya kwiklasi yebhayisikile yangaphakathi akufani nokukhwela ngaphandle. Nangona unokufumana indawo efanayo (indawo ethambekileyo kunye nomhlaba othe tyaba), iiklasi zinokuziva ngathi zitheko ngaphezu kokuzilolonga. Ngokuxhomekeke kumqeqeshi, uya kufumana umculo ukusuka kumashumi eminyaka ahlukeneyo, ukusuka kwi-rock yakudala ukuya kwi-EDM, kwaye baya kusebenzisa uqeqesho lwekhefu, i-tabata, okanye uqeqesho lwezinga lentliziyo, ngoko kusengumsebenzi omkhulu.
Amaxesha amaninzi xa ukhwele ngaphandle, nguwe nje kunye nelizwi entloko yakho. Oko kunokuba yinto entle xa ufuna ukubalekela kwindalo kwaye ucoce ingqondo yakho, kodwa inokuba yinto embi xa ilizwi likuxelela ukuba ugoduke. Ukuba seklasini kutshintsha izinto, ngakumbi xa unenkuthazo yomqeqeshi okukhuthazayo.
kuphucula ukuhlalisana
Xa usenza iklasi yokukhwela ibhayisekile yangaphakathi, wonke umntu ukusuka kumhlohli ukuya kwabanye abathathi-nxaxheba ukhona ukuze akukhuthaze kwaye akuxhase.
Kunokuba nzima ngokwenene ukuba wedwa kwibhayisekile yakho, uzabalaza ukugqiba uhambo olucela umngeni. Ngamanye amaxesha ithuku lakho lokuqala kukuncama. Kodwa xa kukho abanye abantu abakungqongileyo, loo nto ikwenza ufune ukuqhubeka kwaye ubonise ukuba unokugqibezela oko ubuqalile. Yiloo nto kanye eyenzekayo kwiiklasi zeqela.
Isebenza ngomzimba wonke
Iklasi ejikelezayo ayixhamli nje kuphela izihlunu zakho, ukusuka emilenzeni yakho ukuya kumbindi wakho, kodwa ikwayimpembelelo enkulu ye-cardio workout, ukuphucula ukuhamba kwegazi, ukwandisa amandla, ukunyusa umoya, kunye nokuthintela iingxaki ezingapheliyo ezifana noxinzelelo lwegazi oluphezulu, isifo senhliziyo, isifo sohlangothi. , kunye nesifo seswekile.
Ngenxa yolu qheliselo olunzulu lwentliziyo, uya kutshisa inani elikhulu leekhalori. Umndilili unokuba malunga nama-400 ukuya kuma-600 eekhalori kwiklasi nganye, nangona kukho abakhweli beebhayisikile abanokutshisa ngakumbi ukuba babeke ukuxhathisa ngakumbi kunye nobunzulu kuqeqesho.
ukhetho olukhawulezayo loqeqesho
Ukukhwela ngaphandle kunokuthatha iiyure ezimbalwa zizonke, kwaye abantu abaninzi abanalo ixesha evekini. Ke ukuthatha iklasi yokukhwela ibhayisekile yangaphakathi lukhetho olukhulu xa ishedyuli yakho igcwele kwaye uneyure okanye ngaphantsi yokuzilolonga.
Kodwa ungakhathazeki: ukwenza umthambo ngexesha elifutshane akuthethi ukuba awuzukufumana zizibonelelo ezifanayo njengokuzilolonga ixesha elide.
Tshisa iikhalori
Iiklasi zokujikeleza ziyindlela enhle yokutshisa iikhalori. Ngokuxhomekeke kubunzima kunye nobude beklasi, sinokutshisa I-400 ukuya kwi-600 iikhalori kwiklasi nganye. Kuya kufuneka siye kwiiklasi ezintathu ukuya kwezintandathu ngeveki ukuze sibone iziphumo zokunciphisa umzimba.
Ukujikeleza kunye nokuqeqeshwa kwamandla kwanele ukuba nefuthe elihle ekunyamezeleni kunye namandla ngaphandle kokutshintsha indlela yokutya. Nangona kunjalo, luluvo olulungileyo ukutya ukutya okunempilo okubandakanya uninzi lweekhabhohayidrethi kunye neprotein.
Yimpembelelo ephantsi
Ukukhwela ibhayisekile ngaphakathi endlwini ngumsebenzi onempembelelo ephantsi. Ilungele abantu ababuya ekulimaleni, kuba isinqe, amadolo kunye namaqatha akayi kuthatha ukubetha. Oku kwenza kube lukhetho olukhulu kulabo abangekabikho i-100% ekhoyo emva kokulimala, okanye kubantu abadala abafuna indlela yokuhlala esebenzayo ngaphandle kokubeka uxinzelelo olongezelelweyo kumalungu abo.
Uloliwe osezantsi uyomelezwa
Baninzi abacinga ukuba eyona nto inzima ukuyiqeqesha idla ngokuba yimilenze neempundu, kwaye kumaxesha amaninzi ukufumana izinto ezibambela indawo yokuphakamisa iintsimbi kuluvuyo olukhulu. Ngesi sizathu, ukujikeleza akuyi kuba ngomnye umsebenzi we-cardio kuphela, kodwa kuxhomekeke kuqwalaselo lwebhayisekile oyisebenzisayo, uya kukwazi ukubeka i-pedal eqinile kwaye wenze iyure epheleleyo, ufumane amandla ngokudlamkileyo kunye nobunzima obuncinci ngokwengqondo. umsebenzi.
Ngale nto asikukhuthazi ukutshintshwa ngokupheleleyo kweendlela zokuzilolonga esihlala sinazo, enyanisweni, Akukhuthazwa ukwenza kuphela ukujikeleza, kodwa into echanekileyo kukuhambelana neminye imithambo apho siqala nomzimba ongasentla kwaye sitshintshana.
Unokuba ngumqeqeshi wakho
Kuyinyani ukuba ukujikeleza ngaphandle kwemonitha ebonisa ukuba wenze ntoni kwaye uthi nini ukuphuma kwibhayisekile kwaye xa kungenjalo, iba yinto emnandi, kodwa kwangaxeshanye sinokuzilawula ngakumbi kunakweminye imisebenzi, kuba akukho mntu uwaziyo umzimba wethu kwaye umda wethu ngaphezu kwethu.
Njengoko iiseshini ziqhubela phambili, sinokuba nobuganga bokubeka ukuqina kweepedali, okanye ngemini xa sidinwe kakhulu, senze umthambo olula kwaye siwubuyekeze ngolunye usuku apho sinamandla angakumbi. Yinto entle malunga nokusonta kwaye kukuba umntu ngamnye wenza isigqibo malunga nokuba ungakanani na kuqeqesho.
kulula ukuziqhelanisa
Ezindleleni, awukwazi ukuhla kwithambeka lentaba ukuba awuzimiselanga kuyinyuka ngaloo mini. Kodwa ubuhle beklasi ye-spin kukuba ungayenza ngokwezifiso zakho iimfuno.
Umqeqeshi ukhona ukukukhokela, kodwa ungasoloko ulungisa uqeqesho. Umzekelo, akufuneki uhlale phezu kwebhayisekile ngexesha loqeqesho olukuxelela ukuba uziva ukhuselekile kumhlaba oqinileyo. Isenokucotha kwakhona ukuba uyafuna, awuzihluphi ngomntu oza emva kwakho akutsalele ezantsi. Yaye ukuba iklasi iyakukhuthaza ukuba uzityhale ngakumbi, mhlawumbi zama ukukhuphisana neqabane lakho elingummelwane. Wonke umntu eklasini ulapho ukuze asebenze kangangoko anako, ngelixa esonwabela i-vibes ephakamisayo yeqela.
Ingozi ekhoyo
Kufuneka ulumkele zama kakhulu, ngakumbi ekuqaleni. Nangona sinokuzama ukuqhubeka neeklasi, kufuneka siphulaphule nomzimba. Oku kubaluleke ngakumbi ukuba sinomonzakalo okanye iingxaki zonyango ezinokuphazamisa ukuhamba ngebhayisikile. Ukuthatha indlela ephakathi yeyona ndlela ilungileyo yokuhlala ukhuselekile kwaye ugweme ukulimala. Kuyinto eqhelekileyo ukuziva ngokukodwa ndidiniwe kwaye kubuhlungu emva kweeklasi ezimbalwa zokuqala, kodwa kuyenzeka ukuba sifumanise ukuba singakwazi ukumelana namaxesha amade naqatha okukhwela ibhayisekile.
siya kuqinisekisa usele amanzi amaninzi phambi kweseshoni nganye yokujikeleza. Ukusela amanzi ngeentsuku zangaphambili nasemva kusinceda sihlale simanzi.
Ukuba sinomsebenzi wedesika kwaye sichitha ixesha elininzi sihleli, siya kuqiniseka ukuba silungelelanisa iiklasi zokukhwela ibhayisekile ngaphakathi endlwini kunye neminye imisebenzi, efana nokuzolula, ukomelela kunye noqeqesho lokuxhathisa, kunye nemithambo ehambisa umzimba kuluhlu olupheleleyo. .
Umahluko kunye nomjikelo wangaphakathi
Kunqabile ukuba la mazwe mabini ebhayisekile yangaphakathi angqubane: ibhayisekile yangaphakathi kunye nokujikeleza. Ukujikeleza ngokwenene luphawu lokuthengisa olubhalisiweyo lweemveliso zoqeqesho kunye neenkqubo. Isenokuchazwa njengeqela lokuzilolonga ngeebhayisekile ngaphakathi, okwenziwa kwigumbi elikhulu lomthambo. Nangona kunjalo, ukukhwela ibhayisekile ngaphakathi endlwini ligama eliqhelekileyo elibhekisa ekukhweleni ibhayisekile emileyo yangaphakathi.
Zombini zijolise kwinyani kunye nehlabathi lokwenyani. Kwiklasi yangaphakathi sinokuqhagamshela kwizicelo kwaye sijonge amawaka eendlela ezahlukeneyo, umhlaba kunye nokuzilolonga okusuka kubutofotofo bekhaya lethu. Endaweni yoko, iiklasi ze-spin zigxininisa imiba yehlabathi yokwenyani yoluntu kunye nokuhamba ngebhayisikile. Umqeqeshi uya kusikhokela kuwo onke amaxesha. I esweni ubuso Ngowona mahluko mkhulu phakathi kwebhayisekile yangaphakathi kunye neSpinning.
Ibhayisekile yangaphakathi ihlala ikhethwa ngabo bakhwela kwihlabathi lokwenyani, kunye neembaleki ezibonakalayo kwaye mhlawumbi nabaqalayo. Akuyi kufuneka ukuba senze naluphi na unxibelelwano loluntu, kwaye siya kuba nokufikelela ku uqeqesho oluqinileyo nolucwangcisiweyo ngconookanye xa kuthelekiswa ne Spinning. Ibhayisekile yangaphakathi ubukhulu becala imalunga namandla, into ongayi kuyifumana kwiibhayisekile ezininzi zeSpin.
Omnye umba ongaxatyiswanga webhayisekile yangaphakathi kukuba ngebhayisekile eyenzelwe thina ngokukodwa. Kwiiklasi zeSpin zesintu, siya kuba nebhayisekile eqhelekileyo esetyenziswa ngabantu abaninzi (bayayicoca phakathi kweeklasi, kunjalo). Iibhayisikili ziza ngobukhulu obahlukeneyo, kodwa zikwanqunyelwe kuluhlu lwazo lokufaneleka. Kwibhayisekile yangaphakathi, siya kukwazi ukukhwela ezethu ibhayisekile, sigqibezele ngeehandlebari, isali, ukufikelela, kunye nendawo esiyifunayo.