Nansi indlela ejabulisayo yokugubha unyaka omusha wokuzivocavoca!
Faka ngoNyaka Omusha ngalolu hambo olukhuthazayo lwe-solo, ugcwalise ukukhuphuka kwentaba, ukuhamba kwejubane, nokuzijabulisa okujabulisayo phakathi. Umculo we-party-themed upbeat, ngezikhathi ezithile ukugubha ngokuqondile, ngakho-ke ungamangali uma ubanjwe ku-vibe yokugubha futhi ugibele kanzima. Yenza uhlu lwadlalwayo ngezinoma ezilandelayo, bese uthatha ithawula (ngoba uzothuthukisa okuningi!) Bese ugcwalisa ibhodlela elikhulu lamanzi ukuze ugcine kahle .
Bese-ke, lungela ukuqala unyaka ukuphuma ngakwesokudla!
Ingoma: Isikhathi (Bit Bit), The Black Eyed Peas
Okufanele ukwenze: Hlala futhi uhambise kancane ngokumelene nokuphikisa ukukhanya okuyi-1½ imizuzu. Dlulisela umsebenzi emlenzeni wakho wokunene emasekhondini angu-30, bese ungena ngakwesokunxele sakho emasekhondini angu-30. Yenza imilenze yomabili imizuzwana engu-30. Engeza ukumelana okuncane; phinda iphethini "kuze kube sekupheleni kwengoma.
Ubude besikhathi: imizuzu emihlanu Isivinini ( RPM ): 80-100 Ukuhlupheka ( RPE ): 4-5
Ingoma: Dlala i-Hard, uDavid Guetta
Okufanele ukwenze : Ukudonsa ngenkathi uhlezi imizuzwana engu-30 bese wengeza ukumelana okwanele ukukusekela esikhundleni sokuma; ulethe esimweni sokuma (izandla esesikhundleni 3) imizuzwana engu-45. Shintshela endaweni yokuma (izandla endaweni 2) imizuzwana engu-45. Buyela esikhwameni kuze kube sekupheleni kwengoma.
Ubude besikhathi: Isikhathi sokuhamba se-3 ¼ (RPM): 60-80 Ukuhlupheka (RPE): 6-7
Ingoma: Usuku Lomnyaka Omusha, U2
Okufanele ukwenze: Engeza ukumelana okuqinile nesisindayo endaweni ehlezi, ungeze ukumelana njalo ngemizuzwana engu-30.
Uma ufinyelela endaweni lapho ungenakukuphikisa khona esikhwameni, zilethe ekukhuphukeni okumile (izandla endaweni 3) futhi uhlale lapho, ungeze ukumelana yonke imizuzwana engu-30 kuze kuphele ingoma.
Ubude besikhathi: Isivinini se- 4 ım (RPM): Ububanzi be-45+ (RPE): 8-10
Ingoma: Izikhumbuzo, David Guetta & Kid Cudi
Okufanele ukwenze : Ngokumelana okulinganayo (okwanele ukukusekela esimweni sokuma), thola ijubane eliyisisekelo esisheshayo (70-80 RPMs) nokuhamba ngokushelela imizuzwana engu-30. Bese wenze uchungechunge lwezinhlamvu ezingu-4 noma izinombolo ezingu-8-ubala -4 ubala phezulu, 4 ubala phansi, noma u-8 up, 8 phansi-umzuzu owodwa. Yima, ulethe izandla zakho ukuma 3 bese ugijima imizuzwana engu-30. Yehlisa phansi, uhlale, uphinde uqale iphethini yokugijima-lonke ingoma.
Ubude besikhathi: 3½ imizuzu Isivinini (RPM): 70/100 Ukuhlupheka (RPE): 6-7
Ingoma: Yenza i-Alarm, Beyoncé
Okufanele ukwenze : Dweba ukumelana nokuhamba ngebhayisikili ukuze nje ungaphezu komgwaqo wendiza. Thola ijubane elisheshayo elisheshayo nokuhamba ngezinyawo imizuzwana engu-30. Yenza isikhathi se-speed yesibili se-25, ukuhamba ngokusheshisa ngangokunokwenzeka. Yehlisa imizuzwana engu-30; phinda iphethini kuze kube sekupheleni kwengoma.
Isikhathi: 3½ imizuzu Isivinini (RPM): 70-80 / 110 Inzima (RPE): 6-7
Izingoma: Umkhosi, Madonna; Isikhathi Sokuphila Kwethu, Pitbull & Ne-Yo
Okufanele ukwenze : Engeza ukumelana okunzima okunamandla futhi wenze ukuhlala ugibele imizuzwana engu-45. Hamba, faka izandla endaweni 3, engeza ukumelana futhi wenze kube ukunyuka kokuma okukhulu kwemigqa engu-45. Bust ngokusebenzisa ukumelana ngokungeza ama-RPM angu-10 noma ama-strokes amabili we-pedal kumasekhondi angu-30 alandelayo.
Gear phansi emgwaqweni ogwadule, hlala futhi uhamba ngezinyawo imizuzwana engu-30. Phinda iphethini phakathi kokubili izingoma, okwenza ngamunye adlulise isifunda kunzima kakhulu.
Ubude besikhathi: Imizuzu eyisishiyagalombili Isivinini (RPM): Ubunzima be- 50+ (RPE): 7-9
Ingoma: Dancing Again, Jennifer Lopez
Okufanele ukwenze: Ukumelene nokumelana okulinganiselwe, thola ijubane eliyisisekelo esisheshayo (70-80 RPMs) nokuhamba kancane kancane imizuzwana engu-20; yenza ukuvinjelwa kwesivinini esingama-20 (ama-RPM angu-100) bese ubuyela kuma-RP- 70-80 kumasekhondi angu-20. Qhubeka iphethini kulo lonke ingoma.
Ubude besikhathi: Imizuzu engu-4 Isivinini (RPM): 70/100 Ukuhlupheka (RPE): 7-8
Ingoma: Party Rock Anthem, LMFAO
Okufanele ukwenze: Londoloza ijubane eliqinile (ama-RPM angu-70 kuya kwangu-80) ngokumelana ngokulinganayo imizuzwana engu-45; engeza ukumelana futhi ugcine ijubane lakho lizinzile imizuzwana engu-45. Ukwandisa ijubane lakho ngama-RPM angu-10 (ama-80 kuya kwangu-90 RPM) emasekhondini angu-45 alandelayo; engeza ukumelana kancane futhi ugcine ama-RP- 80-90 amasekhondi angu-45. Okulandelayo, ukwandisa ijubane lakho ngamanye ama-RPM angu-10 (kuya ku-90 kuya ku-100 RPM) amasekhondi angu-45; phonsa ama-RPM angu-10 avela ku-ijubane lakho (80-90) ngamasekhondi angu-45, bese wehla kuma-RP- 70-80 uze ugcine ingoma.
Ubude besikhathi: Imizuzu emihlanu Isivinini (RPM): 70-100 Ukuhlupheka (RPE): 7-8
Ingoma: Khuphula i-Glass yakho, i- Pink
Okufanele Ukwenze: Unokumelana okwanele ukukusekela esikhundleni sokuma. Ukugwedla ngesikhathi sokugijima (izandla endaweni 2) imizuzwana engu-40; lapho i-tempo iphakamisa, faka izandla zakho zibeke 3 futhi zigijime nge-beat for imizuzwana engu-25. Yehlisa ukuma ngokuma futhi uphinde uphendule iphethini kulo lonke ingoma.
Ubude besikhathi: Isivinini se- 3 ¼ Isivinini (RPM): 70-100 Inkinga (RPE): 6-7
Ingoma: Ungayeki 'Uze Uwanele, Michael Jackson
Okufanele ukwenze: Engeza ukumelana okunamandla okunamandla nokuzenzelela ekushayweni ngenkathi uhlezi, wengeze ukumelana nayo yonke imizuzwana engu-30. Ngemuva kwemizuzu engu-3, yimani, faka izandla zakho endaweni 3, futhi ugibele phezulu, uqhubeke ungeze ukumelana njalo ngemizuzwana engu-30.
Ubude besikhathi: Imizuzu engu-6 Isivinini (RPM): 45+ Ubunzima (RPE): 7-9
Ingoma: Lezi Izinsuku, ama-Maniac angu-10 000
Okufanele ukwenze: Gwema phansi emgwaqweni ogugile bese uhamba ngezinyawo ngomzuzu owodwa. Gcina imilenze yakho ishukunyuka, uhlale ude e-saddle, futhi uthathe ukuphefumula okukhulu, okujulile . Yenza uchungechunge lomzimba ophezulu olululwayo , olulandelwa ngumzimba ophansi uvula ibhayisikili.
Ubude besikhathi: 3½ imizuzu Isivinini (RPM): 60-80 Ubunzima (RPE): 3-4