Uyazi lezo zinsuku lapho ufuna ngempela ukuzishaya kanzima kakhulu futhi uzizwe sengathi uvunyiwe kakhulu ekupheleni kokuzivocavoca kwakho? Kulungile lokhu kugibela lokho. Kuyinto yokuzikhandla kwamandla okuqinisa amandla, lapho uqhubeka wengeza ukumelana kuze kube yilapho ufinyelela endaweni engezansi (okuyinhloko yokukhuphuka) bese kancane kancane uhlehlise futhi.
Lokhu kuhamba kuzokusiza ukwakha amandla omzimba, amandla, amandla kanye nokufaneleka komzimba we-aerobic. Uzozwa umuzwa omkhulu wokufezeka ngokomzimba nangokwengqondo emva kwalokho, ugcwalise ngokugqashuka kwe-endorphin. Futhi lokhu kuhamba kahle kakhulu kulabo abaqeqesha umcimbi we-triathlon noma ohamba ngebhayisikili noma abazama ukuzulazula ngokusebenzisa i-plateau yokuzivocavoca .
Indlela Yokuqala Uhambo
Isinyathelo sokuqala ukuhlanganisa uhlu lwadlalwayo. Khona-ke, gcwalisa ibhodlela elikhulu lamanzi ukukusiza uhlale kahle kahle ngesikhathi uhamba bese uthatha ithawula ngoba uzothuthukisa okuningi. Khona-ke, thinta esihlalweni bese ulungele ukuphoqelela imingcele yakho bese uvela kule mizuzu engu-45 uzizwa unamandla ngokwengeziwe!
Ingoma: " HandClap" ngu-Fitz & The Tantrums
Okufanele ukwenze: Ukufudumala. Hlala futhi uhlasele ngokumelana nokukhanya okulinganiselayo emizuzwini emizuzu emibili, ngenkathi ugxile ekwenzeni ukushaywa kwakho kwe-pedal kusheshe kubushelelezi futhi kuketshezi. Ukuqeda noma yikuphi izindawo ezifile ezizungezile.
Engeza ukumelana okuncane bese udlulisela umsebenzi emlenzeni wakho wesokudla ngemizuzwana engu-30. Okulandelayo, shintsha umsebenzi kumlenze wakho wesobunxele imizuzwana engu-30. Engeza ukumelana okuncane futhi uhlanganise imilenze yomabili futhi kuze kube sekupheleni ingoma.
Ubude besikhathi: imizuzu engu-3 ¼
Ukusheshisa (RPM) : 80-100
Inzima (RPE): 4-5
Ingoma: " Yilokho Oye Wakhola" ngoCalvin Harris (onamaRihanna)
Okufanele ukwenze: Engeza ukumelana okwanele ukusekela isisindo sakho esimweni sokuma futhi uzenzele endaweni yokuma eqondile, ngezandla zakho endaweni yesibili.
Jog it out nge okuxekethile, ukulula pedal ukushaywa imizuzwana 30. Njengoba ithempeli lomculo likhuphuka, hamba izandla zakho ukuze uzibeke ezintathu bese uvuselela ijubane lakho imizuzwana engu-45. Yehlise phansi bese ubuyela endaweni yokuma emihle. Phinda iphethini lonke ingoma.
Ubude besikhathi: imizuzu engu-3¾
Ukusheshisa (RPM): 70-80
Inzima (RPE): 6-8
Indlela Yokuqeda Uhambo Oluqhubekayo
Leli phethini lizoqhubeka liqhubekile kusukela ingoma eyodwa kuya kwesinye, njengoba ugibela ipiramidi futhi wenze indlela yakho ngaphesheya. Nakhu ukuthi ukunyakaza kubonakala kanjani: Yiba nesihlalo, engeza ukumelana okunzima okunamandla futhi wenze ukukhuphuka kokuhlala isikhathi esithile; engeza igesi elilodwa (noma elilingana nalo) kanye nokuhamba ngezinyawo isikhathi esithile. Letha wena ekukhuphukeni okwenziwe isikhathi esibekiwe, engeza i-gear eyodwa bese uqhubeka nokukhuphuka kokuma isikhathi esifanayo. Phinda. Qaphela: Uzophoqa ama-RPE angu-9 noma ngaphezulu ngenkathi ufinyelela phezulu.
Nansi ukuthi uhambo lubukeka kanjani, luhambisana nomculo:
Izingoma:
- " Bang Inhloko Yami" UDavid Guetta (imizuzu emithathu)
- "Yilalele" UJennifer Lopez ophethe iPibbull (imizuzu emine)
- "Ungangivumeli Ngiyeke" Abakhiqizi (3½ imizuzu)
- " Yena Bang Bang " (iSpanishi Version), uRicky Martin (4½ imizuzu)
- "Jikela Pt. 2" Flo Rida & Pitbull (imizuzu emine)
- "Ungalokothi Ungasho" (Mark Knight Remix) , Basement Jaxx (imizuzu engu-7 ¼)
- "Suave", Nayer (imizuzu engu-3)
(Isigidi samaminithi amabili)
- Uhlezi ukukhwela imizuzwana engu-30
- Engeza i-gear engu-1 futhi uqhubeke nokuhlala ukukhuphuka imizuzwana engu-30
- Zenzele ekukhuphukeni (izandla endaweni 3) imizuzwana engu-30
- Engeza i-gear engu-1 futhi uqhubeke nokukhuphuka kokumama imizuzwana engu-30
(Isigidi samaminithi amane)
- Uhlezi ukukhwela imizuzwana engu-60
- Engeza i-gear engu-1 bese uqhubeka uhlezi ukukhuphuka imizuzwana engu-60
- Letha wena ekukhuphukeni okuma (izandla endaweni 3) imizuzwana engu-60
- Engeza i-gear engu-1 futhi uqhubeke nokukhuphuka okumile imizuzwana engu-60
(Umjikelezo wamaminithi angu-6)
- Uhlezi ukukhwela imizuzwana engu-90
- Engeza i-gear engu-1 bese uqhubeka uhlezi ukukhuphuka imizuzwana engu-90
- Letha wena ekukhuphukeni okuma (izandla endaweni 3) imizuzwana engu-90
- Engeza i-gear engu-1 futhi uqhubeke nokukhuphuka kokumama kwamasekhondi angu-90
(Isigidi samaminithi angu-7)
- Uhlezi ukukhuphuka imizuzwana engu-120
- Engeza i-gear engu-1 bese uqhubeka uhlezi ukukhuphuka imizuzwana engu-90
- Thatha wena ekukhuphukeni okuma (izandla endaweni 3) imizuzwana engu-120
- Engeza i-gear engu-1 futhi uqhubeke nokukhuphuka kokumama kwamasekhondi angu-90
Ufinyelele phezulu enqabeni futhi wehla ukusuka lapha.
(Umjikelezo wamaminithi angu-6)
- Uhlezi ukukhwela imizuzwana engu-90
- Yehlisa i-gear engu-1 bese uqhubeka uhlezi ukukhuphuka imizuzwana engu-90
- Letha wena ekukhuphukeni okuma (izandla endaweni 3) imizuzwana engu-90
- Yehlisa i-gear engu-1 futhi uqhubeke nokukhuphuka kokumama kwamasekhondi angu-90
(Isigidi samaminithi amane)
- Uhlezi ukukhwela imizuzwana engu-60
- Yehlisa i-gear engu-1 bese uqhubeka uhlezi ukukhuphuka imizuzwana engu-60
- Letha wena ekukhuphukeni okuma (izandla endaweni 3) imizuzwana engu-60
- Yehlisa i-gear engu-1 futhi uqhubeke nokukhuphuka kokumama amasekhondi angu-60
(Isigidi samaminithi amabili)
- Uhlezi ukukhwela imizuzwana engu-30
- Drop 1 gear bese uqhubeka uhlezi ukukhuphuka: imizuzwana engu-30
- Zenzele ekukhuphukeni (izandla endaweni 3) imizuzwana engu-30
- Yehlisa i-gear engu-1 futhi uqhubeke nokukhuphuka kokumama imizuzwana engu-30
Ingoma: " Mnu Saxobeat " ngu-Alexandra Stan
Okufanele ukwenze: Ngokumelana ngokulinganayo ngebhayisikili, hlala uhlezi, thola ijubane elisheshayo elisheshayo (70-80 RPMs) futhi uhambe kancane kancane imizuzwana engu-30 bese wenza isivinini sejubane engu-25 (kuma-RPM angu-110). Buyela kuma-RPM angu-70-80 ngamasekhondi angu-30 bese uyibuyisela emuva kufika ku-110 imizuzwana engu-30. Qhubeka le iphethini kulo lonke ingoma.
Ubude besikhathi: imizuzu engu-3 ¼
Ukusheshisa (RPM): 70 - 110
Inzima (RPE): 7-8
Ingoma: " Igolide " i- Kiiara
Okufanele ukwenze: yisikhathi sokupholisa phansi. Yehlisa ukumelana kwakho emgwaqweni ophansi futhi uhamba kancane kodwa kancane kancane ngomzuzu owodwa. Ngenkathi ugcina imilenze yakho ishukunyuka, hlala ubude esitokisini, futhi uthathe ukuphefumula okukhulu , bese uyenza uchungechunge lomzimba ophezulu . Hamba ngebhayisikili bese ulandela uchungechunge lomzimba ophansi uhamba ngenkathi umile phansi.
Ubude besikhathi: imizuzu engu-3¾
Isivinini (RPM): 50+
Inzima (RPE): 3-4
Thatha isikhashana uzibuke esibukweni bese uzinika izibukeli eziphakeme eziyisihlanu ukuze usebenze ngokuqinile. Uqhubekile lo msebenzi! Qinisekisa ukuphuza amanzi amaningi emahoreni ambalwa alandelayo ukugcwalisa lokho olahlekile ngokuthuthumela, bese usebenzisa i-roller foam emisipha yakho yomlenze uma bezwa kabuhlungu kamuva. Ngaphezu kwakho konke, khumbula ukuthi kusasa uzoba namandla kunawe ngaphambi kwalokhu kuhamba.