Kunezinhlobo ezimbili zabantu: labo abathanda ukugibela amabhayisikili abo bengaphandle (kodwa isimo sezulu esibi siyabavimbela) nalabo abathanda amakilasi okugibela amabhayisikili asendlini. Noma ngabe ungubani, ukuphotha kunokuthile okufaka isandla ekuqeqesheni kwakho.
Amajimu amaningi anikeza izinketho ezihlukahlukene zamakilasi, ngisho nezimfushane zemizuzu engu-20, ukuze sihlale sihlanganisa isimiso sokujima ohlelweni lwethu olumatasa. Amakilasi okuphotha ayinselele njengoba ejabulisa. Izinzuzo zekilasi zihlanganisa ukwehla kwesisindo, amandla athuthukisiwe kanye nokuqina.
Kuyini lokhu?
Ukuphotha kubhekisela kumakilasi okuhamba ngebhayisikili ejimini ohlotsheni oluthile lwebhayisikili lokuzivocavoca elimile. Lawa mabhayisikili makhulu futhi asindayo, awaklanyelwe ukukhishwa ejimini noma egumbini lokuphumula, futhi awafanele ukugibela ngaphandle. Amakilasi okuphotha amakilasi okuzivocavoca eqembu agxile kuwo izikhawu ezisekelwe ekukhuthazeleni, ukuqeqeshwa kokushaya kwenhliziyo futhi ngezinye izikhathi ekuqeqesheni umzimba ogcwele.
Amakilasi okuphotha aklanyelwe ukuthi akhuthaze futhi ahehe njengoba esebenza ngempumelelo. Nakuba singeke sibe nemephu ebonakalayo noma isikrini esiningi esingasibuka, kuzoba umfundisi kanye nabafundi esifunda nabo abazosigcina sikhuthazekile futhi sihamba ngezinyawo. Umculo onamandla aphezulu uzobe udlala ngevolumu egcwele futhi imonitha ephumayo izosiza ukusiphusha sifike emkhawulweni.
Singabheka ukuphotha njenge indlela ye-aerobic lapho, ngokusekelwe emabhayisikili okuzivocavoca kanye nesigqi somculo, amandla okuphefumula kanye nenhliziyo ekhuthazwayo. Ngokusobala kuwukuzivocavoca kwe-cardio, kunconywa kakhulu kulabo abafuna ukuhlala besesimweni ngaphandle kokusebenzisa imishini noma ukuphakamisa isisindo.
Ibanga lamakilasi ajwayelekile phakathi kwabantu ababili no-12 ehlezi emabhayisikili okuzivocavoca angaphakathi akhethekile. Uma ikilasi seliqala, umfundisi (ozovame ukugibela nabafundi bakhe phambi kwekilasi) uhola ikilasi ekukhuphukeni, ekwehleni, nakweminye imincintiswano ehlanya ngempela. Amakilasi ngokuvamile ahlala phakathi Imizuzu engu-40 no-55 futhi asethwe ngohlu lwadlalwayo olukhuthazayo, olushukumisayo nolujabulisa kakhulu.
Kunconywa futhi ezikhathini eziningi ukunciphisa umzimbaKuwumsebenzi ovumelaniswa nezidingo nezimfanelo zomuntu ngamunye. Yebo, kuyiqiniso ukuthi ingafanela wonke umuntu, kodwa iziqalo zinzima, futhi nakakhulu uma sisesimweni esibi ngokomzimba.
Uzalelwaphi?
Ukuphotha akuwona umsebenzi ofana neminye enamasiko amaningi kakhulu. Futhi yilokho kakade useneminyaka engaphezu kuka-25 ubudala. Le nqubo yazalelwa e-United States, ngesandla sika-Jonathan Goldberg (owaziwa emhlabeni wonke njengo-Johny G), uchwepheshe wamabhayisikili owaqala ukubheka ezinye izindlela zokungagibeli nsuku zonke esuka ekhaya.
Konke lokhu kudalwe ekulungiseleleni umjaho wamamayela angu-3.100+ eMelika, lapho acishe wagijinywa khona ngesikhathi eziqeqesha ebusuku. Wanquma ukungabe esaziqeqesha ebusuku futhi wadala ukuphotha.
Lapho umsebenzi wakhe wobungcweti usufinyelele esiphethweni, wabona ithuba elihle lokunikeza ukuphotha njengohlelo lokuqeqeshwa kwezentengiselwano, futhi kusukela ngo-1992 ukuthengiswa kwayo akunamingcele.
imisipha yasebenza
Ukuphotha kuwumsebenzi womzimba wonke osebenza wonke amaqembu amakhulu emisipha. Ikakhulukazi, lena imisipha esetshenziswayo uma ugibela ibhayisikili:
- Isisu. Sisebenzisa umongo ukuze sizinzise umzimba ngesikhathi sekilasi, okusiza ngokulinganisela okuphelele, ikakhulukazi uma umile.
- Ingxenye engaphezulu yomzimba. Sizosebenzisa ingxenye engaphezulu yomzimba ukuze sizisekele ebhayisikilini. Amanye amakilasi ahlanganisa ukuvivinya umzimba okuphezulu ngezisindo zamahhala noma amabhande okumelana.
- I-Lumbar. Sizogcina umgogodla oqinile futhi ozinzile kulo lonke ekilasini, okuzosiza ukuqinisa nokuzwakalisa imisipha yangemuva.
- Izinqe. Sizozwa ukuthi ama-glutes asebenza kanjani ngepompo ngayinye, ikakhulukazi uma sisuka esihlalweni, senza ukuhlehla noma ukwandisa ukumelana.
- Ama-Quadriceps. I-quadriceps izoba imisipha eyinhloko ezosetshenziswa ngenkathi ihamba futhi ikhuphuka izintambo, okuzosivumela ukuba sibe nemilenze eqinile nethoniwe.
- umsipha Ukuhamba ngebhayisikili kusiza ukuqinisa nokukhulula ama-hamstrings, aphakamisa i-pedal ngomjikelezo ngamunye futhi azinzise amalunga.
- Amawele. Sizosebenza amankonyane nge-pedal stroke ngayinye, esiza ukuvikela amaqakala nezinyawo ngenkathi sihamba ngebhayisikili naphakathi nemisebenzi yansuku zonke.
Izinzuzo
Amakilasi e-Spin ayinselele emangalisayo, okusho ukuthi kungenzeka sibone imiphumela ngokushesha. Ukuze sithole izinzuzo ezigcwele, sizodinga ukuzibophezela ekuhambeni phakathi kwamakilasi amathathu nayisithupha ngesonto ingqikithi yemizuzu eyi-150.
ifanele wonke umuntu
Ukuphotha kungenye yalezo zinto ezibonakala zisethusa uma ungakaze ukwenze ngaphambilini. Kodwa inqobo nje uma ukwazi ukufinyelela indawo yokuzivocavoca, ungakwazi ukuya emakilasini kusukela kwabaqalayo ukuya kwabanolwazi, ngalinye lisiza ukuthuthukisa imisipha emikhulu esetshenziselwa ukugibela ibhayisikili kanye nesistimu yakho yenhliziyo.
Namuhla, kukhona amabhayisikili okuzivocavoca asekhaya asakaza amakilasi ngqo egumbini lakho lokuphumula, njenge-Peloton, NordicTrack, noma i-Technogym. Amakilasi aqalayo ka-Peloton, isibonelo, afundisa ababambiqhaza indlela efanele kanye nezindlela zokwenza, nakuba izikhungo eziningi nabafundisi benikeza izinketho ezihlukahlukene ukuze zivumelane nezidingo zakho noma ileveli yolwazi.
Futhi uma usuvele unamandla okwanele okukhuphuka emathangeni futhi ugibele kakhulu ngaphandle, usukulungele kakhulu ukunqoba ikilasi le-spin.
Kuyinto eyingqayizivele
Akusho ukuthi ukuya ekilasini lokuhamba ngebhayisikili lasendlini akufani nokugibela ngaphandle. Nakuba ungathola indawo efanayo (imizila kanye nezwe eliyisicaba), amakilasi angazizwa njengephathi kunokuzivocavoca umzimba. Kuye ngomfundisi, uzothola umculo wamashumi eminyaka ahlukene, kusukela ku-rock yakudala kuya ku-EDM, futhi bazosebenzisa ukuqeqeshwa kwesikhashana, i-tabata, noma ukuqeqeshwa kokushaya kwenhliziyo, ngakho-ke kusengumsebenzi omuhle kakhulu wokujima.
Izikhathi eziningi lapho ugibele ngaphandle, kuba uwena nje nezwi ekhanda lakho. Lokho kungaba yinto enhle uma ufuna ukubalekela emvelweni futhi uhlanze ingqondo yakho, kodwa kungaba yinto embi lapho izwi lithi buyela ekhaya. Ukuba sekilasini kushintsha izinto, ikakhulukazi uma unentshisekelo yomfundisi okugqugquzelayo.
kuthuthukisa ukuhlalisana kwabantu
Uma wenza ikilasi lokuhamba ngebhayisikili lasendlini, wonke umuntu kusukela kumfundisi kuya kwabanye ababambi qhaza ukhona ukuze akukhuthaze futhi akusekele.
Kungaba ubuqili ngempela ukuba wedwa ebhayisikilini lakho, uzabalaza ukuqeda ukugibela okuyinselele ngokukhethekile. Kwesinye isikhathi umuzwa wakho wokuqala uwukuyeka. Kodwa uma kukhona abanye abantu eduze kwakho, kukwenza ufune ukuqhubeka futhi ubonise ukuthi ungakwazi ukuqeda lokho okuqalile. Yilokho kanye okwenzeka emakilasini eqembu.
Isebenza umzimba wonke
Ikilasi lokuphotha alizuzisi nje kuphela imisipha yakho, kusukela emilenzeni yakho kuya enkabeni yakho, kodwa futhi liwukuzivocavoca kwe-cardio okunomthelela omncane, okuthuthukisa ukugeleza kwegazi, okwandisa amandla, ukukhulisa isimo sengqondo, nokuvimbela izinkinga ezingapheli ezifana nomfutho wegazi ophezulu, isifo senhliziyo, isifo sohlangothi. , nesifo sikashukela.
Ngenxa yalokhu kuvivinya umzimba okukhulu kwenhliziyo nemithambo yegazi, uzoshisa nenani elikhulu lamakholori. Isilinganiso singaba cishe ama-calories angu-400 kuya kwangu-600 ikilasi ngalinye, nakuba kukhona abagibeli bamabhayisikili abangashisa kakhulu uma bebeka ukumelana nokuqina okwengeziwe ekuqeqeshweni.
inketho yokuqeqeshwa okusheshayo
Ukugibela ngaphandle kungathatha inani lamahora ambalwa, futhi abantu abaningi abanaso leso sikhathi phakathi nesonto. Ngakho ukuthatha ikilasi lokuhamba ngebhayisikili lasendlini kuyinketho enhle uma uhlelo lwakho lugcwele futhi unehora noma ngaphansi lokujima.
Kodwa ungakhathazeki: ukujima ngesikhathi esifushane akusho ukuthi ngeke uthole izinzuzo ezifanayo njengokujima isikhathi eside.
Shisa ama-calories
Amakilasi okuphotha ayindlela enhle yokushisa ama-calories. Ngokuya ngobunzima nobude bekilasi, singashisa Amakholori angu-400 kuya kwangu-600 ekilasini ngalinye. Kuzodingeka siye emakilasini izikhathi ezintathu kuya kweziyisithupha ngesonto ukuze sibone imiphumela yokuncipha kwesisindo.
Ukuphotha nokuqeqeshwa kwamandla kwanele ukuba nomphumela omuhle ekukhuthazeleni namandla ngaphandle kokushintsha imikhuba yokudla. Nokho, kuwumqondo omuhle ukudla ukudla okunempilo okuhlanganisa inala yamacarbohydrate namaprotheni.
Kuwumthelela ophansi
Ukuhamba ngebhayisikili endlini kuwumsebenzi onomthelela omncane. Ilungele abantu ababuya ekulimaleni, ngoba ama-hips, amadolo namaqakala angeke ashaywe. Lokhu kwenza kube inketho enhle kulabo abangakatholakali u-100% ngemuva kokulimala, noma kubantu abadala abafuna indlela yokuhlala bekhuthele ngaphandle kokubeka ukucindezeleka okwengeziwe emalungeni abo.
Isitimela esiphansi siyaqiniswa
Kunabaningi abacabanga ukuthi ingxenye enzima kakhulu ukuyiqeqesha ngokuvamile imilenze nezinqe, futhi ezikhathini eziningi ukuthola ezinye ezibambele ukuphakamisa izinsimbi kuyinjabulo enkulu. Ngenxa yalesi sizathu, ukuphotha ngeke kube omunye umsebenzi we-cardio kuphela, kodwa kuye ngokuthi ukumiswa kwebhayisikili oyisebenzisayo, uzokwazi ukufaka i-pedal eqinile futhi wenze ihora eligcwele, uzuze amandla ngokuphila okujabulisayo futhi okunzima ngokwengqondo. umsebenzi.
Ngalokhu asikhuthazi ukushintshwa ngokuphelele kwezindlela zokuzivocavoca esivame ukuba nazo, empeleni, Akunconywa ukwenza kuphela ukuphotha, kodwa into efanele ukuhambisana nezinye izivivinyo lapho siqala nomzimba ongaphezulu futhi sishintshana.
Ungaba umqeqeshi wakho
Kuyiqiniso ukuthi ukuphotha ngaphandle komqaphi okhombisa ukuthi yini okufanele uyenze futhi usho ukuthi kufanele wehle nini ibhayisikili futhi uma kungenjalo, kuba yinto engavamile kakhulu, kodwa ngesikhathi esifanayo singakwazi ukuzilawula ngaphezu kweminye imisebenzi, ngoba akekho owazi umzimba wethu futhi umkhawulo wethu ngaphezu kwethu.
Njengoba amaseshini eqhubeka, singalokotha sibeke ukuqina kwamaphedali, noma ngosuku lapho sikhathele kakhulu, senze ukujima okulula futhi sikunxephezele ngolunye usuku lapho sinamandla engeziwe. Kuyinto enhle ngokuphotha futhi wukuthi umuntu ngamunye uyazinqumela ukuthi ufinyelela kude kangakanani kulokho kuqeqeshwa.
kulula ukuzivumelanisa nezimo
Emigwaqweni, awukwazi ukwehla emthambekeni wentaba uma ungazimisele ukukhuphuka ngalolo suku. Kodwa ubuhle bekilasi le-spin ukuthi ungakwazi ukulenza ngezifiso izidingo zakho.
Umfundisi ukhona ukuze akuqondise, kodwa ungakwazi njalo ukulungisa ukuqeqeshwa. Isibonelo, akudingekile ukuthi uhlale phezu kwebhayisikili ngesikhathi sokuqeqeshwa okukutshela ukuthi wenze njalo uma uzizwa uphephile endaweni eqinile. Ingase futhi ihambe kancane uma uyidinga, akumele ukhathazeke ngokuthi kukhona oza ngemuva kwakho akudonsele phansi. Futhi uma ikilasi likushukumisela ukuba uziphushe nakakhulu, mhlawumbe zama ukuncintisana nomlingani wakho wakwamakhelwane. Wonke umuntu ekilasini ulapho ukuze asebenze ngawo wonke amandla akhe, kuyilapho ejabulela amavayibhu akhuthazayo eqembu.
Izingozi ezingaba khona
Kufanele uqaphele zama kakhulu, ikakhulukazi ekuqaleni. Nakuba singazama ukuhambisana namakilasi, kufanele silalele nomzimba. Lokhu kubaluleke kakhulu uma sinokulimala noma izinkinga zezokwelapha ezingase ziphazamise ukuhamba ngamabhayisikili. Ukuthatha indlela elinganiselayo kuyindlela engcono kakhulu yokuhlala uphephile futhi ugweme ukulimala. Kungokwemvelo ukuzizwa ikakhulukazi ukhathele futhi kubuhlungu ngemva kwamakilasi ambalwa okuqala, kodwa kuyenzeka ukuthola ukuthi singakwazi ukumelana nezikhathi ezinde neziqine kakhulu zokuhamba ngebhayisikili.
sizokwenza isiqiniseko phuza amanzi amaningi ngaphambi kweseshini ngayinye yokuphotha. Ukuphuza amanzi ezinsukwini zangaphambi nangemuva kusisiza ukuthi sihlale sinamanzi.
Uma sinomsebenzi wedeski futhi sichitha isikhathi esiningi sihlezi, sizoqiniseka ukuthi sibhalansisa amakilasi okugibela amabhayisikili asendlini neminye imisebenzi, njengokuzelula, ukuqeqeshwa amandla nokumelana, nokuzivocavoca okuhambisa umzimba phakathi kwebanga eligcwele. .
Umehluko ngomjikelezo wangaphakathi
Akuvamile ukuthi imihlaba emibili yokugibela ibhayisikili yasendlini ishayisane: ukuhamba ngebhayisikili endlini nokuphotha. Ukuphotha empeleni kuwuphawu lokuthengisa olubhalisiwe lwemikhiqizo yokuqeqeshwa nezinhlelo. Kungase futhi kuchazwe njengokujima kwamabhayisikili wangaphakathi kweqembu, ngokuvamile okwenziwa ekamelweni elikhulu lokujima. Kodwa-ke, ukugibela ibhayisikili elingaphakathi endlini yigama elivame kakhulu elibhekisela ekugibeleni ibhayisikili elimile lasendlini.
Kokubili kugxile kukho kokubili okubonakalayo nomhlaba wangempela. Ekilasini lasendlini singaxhuma ezinhlelweni zokusebenza futhi sihlole izinkulungwane zezindlela ezahlukahlukene, imihlaba kanye nokujima kusuka ekunethezekeni kwekhaya lethu. Kunalokho, amakilasi e-spin agcizelela izici zomhlaba wangempela zomphakathi nokuhamba ngebhayisikili. Umfundisi uzosiqondisa kuzo zonke izikhawu. I ukuqapha ubuso Umehluko omkhulu kakhulu phakathi kokuhamba ngebhayisikili endlini kanye ne-Spinning.
Ukuhamba ngebhayisikili ngaphakathi endlini kuvame ukuba yintandokazi yalabo abagibela emhlabeni wangempela, kanye nabagijimi ababonakalayo futhi mhlawumbe nama-introverts. Ngeke sidinge ukwenza noma yikuphi ukuxhumana nabantu, futhi sizoba nokufinyelela ku ukuqeqeshwa okuqinile nokuhleleke kangcononoma uma kuqhathaniswa ne-Spinning. Ukuhamba ngebhayisikili endlini kakhulu kumayelana namandla, into ongeke uyithole kumabhayisikili amaningi e-Spin.
Esinye isici esingabongiwe ngokuhamba ngebhayisikili endlini ukuthi i-bicicleta ezenzelwe thina ngokukhethekile. Emakilasini endabuko e-Spin, sizoba nebhayisikili elivamile elisetshenziswa abantu abaningi (bayawahlanza phakathi kwamakilasi, kunjalo). Amabhayisikili eza ngosayizi abahlukene, kodwa futhi anomkhawulo ebangeni lawo lokulingana. Emabhayisikilini asendlini, sizokwazi ukugibela ibhayisikili lethu, siphelele ngezibambo, isihlalo sehhashi, ukufinyelela, nendawo esiyifunayo.