Ubani othi ukugeleza amasondo akho kumele kube yinto embi? Ukusebenza ngebhayisikili yangaphakathi kuyindlela enhle kakhulu yokuthuthukisa ukuqina komzimba ngenkathi uhlangana nabantu abasha bese uzama izinto ezintsha. Uma ungakhange ufike kubhayisikili esiteshini okwamanje, yini oyilindele? Kungenzeka ukuthi kukhona isithuthuthu sebhayisikili esiseduze nawe enikeza ifomathi yokufundisa okuzoyithokozisa.
Kuyini Ukuhamba Ngokwemidlalo?
Ukuhamba ngebhayisikili yangaphakathi kuyisitayela esithile sokuhamba ngebhayisikili ehamba phambili esebenzisa ibhayisikili ekhethekile eyenzelwe ukulingisa okuhlangenwe nakho kokugibela ibhayisikili ngaphandle.
Ifomathi yokuqeqeshwa yavela ekudumeni ekuqaleni kweminyaka engu-90 emva kokuba uJohnathan Goldberg, noma uJohnny G, basebenzise amabhayisikili e-Spinner kanye nekilasi leqembu le-Spinning. Akuzange kuthathe isikhathi eside ukuhamba ezweni lonke ukuzethula amakilasi abo emalungwini abo, futhi njengoba kunjalo ngaso sonke isikhathi ngemikhuba yokuzikhandla, umsebenzi wokuzivocavoca wawuthatha impilo yawo siqu.
Ukusebenza okuhamba ngebhayisikili yanamuhla kuvela emakilasi eqembu ezindaweni zokuhamba ngebhayisikili nangezici ezikhethekile zokuhamba ngebhayisikili, ukugibela uqobo ekhaya noma ekamelweni le-cardio. Noma kunjalo, ukuguqulwa kwebhayisikili kuyaqhubeka nokuhlaziya ngezikhathi. Amanye ama-studios okucabangela phambili, afana nePeloton , asebenzisa i-Inthanethi ukuze asakaze ama-studio asekelwe emakilasini abo abagibeli be-solo ekhaya.
Ukukhetha phakathi kwe-Solo Ride noma i-Group Ride
Abanye abantu bathanda ukuzivocavoca endaweni yokuzijabulisa, kanti abanye bathanda ukuzivocavoca bodwa. Okukhethwa kukho akulungile noma akulungile. Noma kunjalo, uma kuziwa ekusebenziseni ngebhayisikili yangaphakathi, kubalulekile ukucabangela izinzuzo nezindleko zenketho ngayinye.
- I-Solo Ride Pros: Enye yezinzuzo ezinkulu kakhulu zokugibela yedwa yimizi yokusebenza eguquguqukayo yokusebenza yodwa evumela. Awudingi ukuhlela isimiso sakho eduze nesikhathi esithile sesigaba, noma udwebe ihora eliphelele ukuze ufunde ngokugcwele. Ungaqala uma ufuna ukuqala, ume uma ufuna ukumisa, futhi uzifake kanzima njengoba ufuna ngesikhathi sokuhamba kwakho. Lokhu kukuvumela ukuthi uhlele ukuqeqeshwa kwakho njengoba ubona kufanelekile, ugxile ezicini zebhayisikili othanda kakhulu. Isibonelo, uma uthanda amagquma amancane aphakama, ungakwazi ukulayisha umzila wakho we-solo ngephethini eqhubekayo yokumelana nokukhuphuka nokuwa.
- I-Solo Ride Cons: Ukunciphisa ukugibela yedwa kuyinkinga enkulu uma uqala. Ngesinye, awunayo umfundisi lapho ukukusiza ukusetha ibhayisikili yakho, gcina iso lakho , noma ulungise amaphutha akho. Ungase ungajwayele izikhundla noma amasu avamile okuhamba ngebhayisikili, okungahle unciphise amandla okusebenza kwakho kwe-solo. Okokugcina, futhi lokhu kusebenza kuwo wonke amazinga asebhayisikili, hhayi nje abaqalayo, awunayo umqeqeshi lapho ohlela kuqala ukusebenza kwakho futhi ekudonsa umkhawulo wakho. Kulula kubagibeli bamabhayisikili ukuba babambe iqhaza ngesimiso esiyisisekelo, behluleka ukuziphoqa ngokwanele ukuze baqhubeke bebona ukuthuthukiswa kokusebenza. Uma ugibela esimweni seqembu, umfundisi ukhona, uhlinzeka njalo ngamazwi nokugqugquzela.
- Ama-Ride Pros: Ngaphezu kokuba nomfundisi okhona ukuze akuqeqeshe ngokusebenzisa ukuzivocavoca kwakho futhi akugcine uhlanganyele, amakilasi okuhamba ngebhayisikili abuye akunike neqembu lonke labafundi ofunda nabo abagibela eceleni kwakho. Umqondo wokubambisana oqhutshwa phakathi kwalabo abagibeli njengoba ugijimela konke futhi uhamba ngendlela ehamba phambili isigaba esinzima akufani nhlobo uhlobo lwesibopho esivela phakathi kwamalungu eqembu lebhola lebhola lezinkinobho, noma ngisho namalungu eqembu elifanayo lezempi. Futhi uma uhlakulela lolu hlobo lobuhlobo namanye amalungu omkhakha, ungase uqale ukubambisana ngenkathi udala isiko esabiwe sokuphila. Lezi zinzuzo zenhlalakahle zeqembu lomzimba zingagcina isimiso sakho sokuzivocavoca ngomkhondo.
- I-Conserve Ride Cons: Kunezinselelo ezimbalwa ezinzima zokugibela iqembu, futhi zonke zipheka phansi ukuthola okulungile. Ngokwesibonelo, ngeke ukwazi ukuthola iklasi elihambisana kahle nesimiso sakho, futhi noma ngabe wenza, ngeke ujabulele umfundisi. Futhi ngenkathi zivame ukuvame ukubuka phakathi kwezinto eziningi zokufunda, ukuthola okuhlanganisa isikhathi esihle sokufunda nomfundisi omuhle endaweni elula ekhaya lakho futhi kufanelana nesabelomali sakho kungaba yingozi. Ubuye ube nesihe salokuzivocavoca, studio, noma umfundisi, ngakho-ke uma umfundisi eguga noma ekilasini igcwaliswa, kungenzeka ukuthi awukwazi ukuthola ukuqeqeshwa kwakho.
Ekupheleni kosuku, kungcono kuwe uma ukhetha ukuzama ukuhamba nge-solo, ukuhlela iqembu, noma ukuhlanganiswa kwalo. Ngokuvamile, kuwumqondo omuhle wabaqalayo ukuba beze emakilasini ambalwa ngaphambi kokuzimela. Kodwa uma ukhululekile ngezinselele zokuhamba ngebhayisikili, akukho sizathu ongasikhetha ukugibela uqobo.
Izinhlobo ze-Indoor nge-Cycling Workouts
Ngokuvamile, ukuhamba ngebhayisikili wangaphakathi kungaphulwa zibe izakhiwo ezine ezihamba ngebhayisikili ezisiza ukuchaza ukusebenza. Lezi zakhiwo zinikeza abagibeli ngezinhlamvu zokukhula, ukumelana, amandla, kanye nesivinini, futhi bahluka kusuka ekilasini kuya ekilasini nakwila studio ukuya kwi-studio. Ungakuthola ukhetha indlela eyodwa phezu komunye, ekugcineni okungakusiza ukuthi uthole i-studio efanele ne-instructor kuwe, noma kukusize uthuthukise ukugibela kwakho kwe-solo. Ngamafuphi, lezi zakhiwo ezine ziyi:
- Isakhiwo esisekelwe ku-Beat: Phakathi namakilasi asekelwe ku-beat noma izinhlelo ozenzayo zokuvumelanisa ngokushaya komculo. Izingoma zomsebenzi zikhethiwe ngokusekelwe temposi ukusiza ukukhuthaza ama-RPM (ukujikeleza ngomzuzu) okuhambisana nemigomo yekilasi. Isibonelo, ama-tempos ahamba kancane aphelele ukukhuphuka kwezinga eliphezulu lokumelana, futhi umsebenzi we-tempos osheshayo wokusebenza ngesivinini esiphambene nokuvinjelwa. Kuthatha ukuthakazelisa okuncane ukukhetha umculo ofanele, kodwa noma ngabe ugibele i-solo, kunezindlela zokubheka izinyosi ezifanele . Umthetho ojwayelekile wesithupha ukukhetha izingoma ezinezinyosi ngomzuzu ophakathi kuka-130 kuya ku-170.
- Isakhiwo se-RPM: Uma ukuqeqeshwa okusekelwe emsebenzini kusekelwe kuma-RPM, ulungisa ukumelana kwebhayisikili kuya ku- cycling cadence ehambisana nemigomo yomqeqeshi. Isibonelo, i-RPM ephakathi kuka-60 no-80 ifanelekile ukukhuphuka kwezintaba; lapho egibela, umgibeli kufanele alungise ukumelana ukuze ama-RPM abalwa ngekhompiyutha yebhayisikili awele ngaphakathi kulolo hlu.
- Isakhiwo esisekelwe ku- Watts : iWatts iyinithi yokulinganisa ebala amandla okukhipha, okugcina ehambisana kahle nezinga lokuqina. Empeleni, ukusebenza kwe-Watts okusekelwe ekusebenzeni ngokusekelwe ngamandla. Izinhlelo eziningi zenzelwe ukusiza abagibeli ukuba banqume ama-Watts abo basekhaya, bese banda noma banciphisa amandla ngokuhambisana nesisekelo. Isibonelo, zingase zandise noma zinciphise ngamandla ngama-Watts angu-10 kunoma iyiphi ingxenye yesisekelo. I-watts ngokuvamile ibalwa yikhompuyutha enamathiselwe ebhayisikili.
- Ukuqeqeshwa kwenhliziyo : Ngesikhathi sokusebenza kwesilinganiso senhliziyo, abagibeli bavame ukugqoka umshini wokushaya kwenhliziyo yesifuba noma enye, idivayisi efanayo yokuqapha. Ngokuqapha endaweni, abagibeli bangakwazi ukulungisa kahle izinga labo eliphakeme njengephesenti yezinga eliphezulu lenhliziyo elilinganisiwe. Abagibeli bangase bahlose ukushaya amazinga ahlukene enhliziyo ngamaphuzu ahlukene ngesikhathi behamba ngokuya ngohlobo lokugibela abaqedile.
Ukusebenza kwezokuhamba nge-Indoor ukuze uqalise
Futhi, abafundisi bahlela uhlelo lokuqhutshwa kwamabhayisikili endaweni yangaphakathi. Kodwa uma ucabanga ngezinketho zakho zokuhamba ngebhayisikili wangaphakathi , unquma ukuhamba wedwa, zama isandla sakho kwenye yalezi zigibela:
- Umsebenzi wokuPhuzulwa kwe-High-Intensity woku-Interval
- Umsebenzi wokuPhuzulwa kwe-High-Intensity High-Intensity
- I-45-Minute High RPM Hamba nge-Speedsters
- Imisebenzi engama-45 yokuqeqeshwa kokukhuthazela
- Umsebenti we-48-Minute Beat Based
- Umsebenzi wokuZakha amandla we-45-Minute
- Umsebenzi wokuzwakalisa amandla we-45-Minute
Amathiphu Okusheshayo Okumele Uwasebenzise Ngaphambi Kokusebenza Kwebhayisikili Yakho Yokuqala Ngaphandle
Uma usanda kushayela ngebhayisikili wangaphakathi, kunezinto ezimbalwa okufanele wazi ngaphambi kokuzibophezela. Amanye alawa macebiso asebenza kubo bonke abagibeli abasha, kuyilapho abanye befaka kuphela kulabo abaya emakilasini okuhamba ngebhayisikili.
- Cabanga ngokutshala izimali ezinqoleni zokuhamba ngebhayisikili . Uzothola isikhwama se-saddle emva kokusebenza kwakho okuqala okumbalwa. Lokhu kuvamile, kodwa akuyona into emnandi kakhulu. Izifinyezo ezihamba ngamabhayisikili ezidutshulwa zingasiza ekunciphiseni i-ache.
- Zijwayeze izikhundla ezivamile zokuhamba ngebhayisikili kanye nebhayisikili ehlelwe . Uma ugibele i-solo, kubaluleke kakhulu ukuzifundisa ezinkingeni zezimoto zokuhamba ngebhayisikili kanye nebhayisikili eyakhelwe ukuze ukwazi ukuthola okuningi ngokuhamba kwakho. Ngisho noma uhlela ekusebenziseni ukuhlelwa kweqembu nokuqeqeshwa komfundisi, akulokothi kube buhlungu ukuba nomqondo omuhle walokho ongena ngaphambi kokuba uhambe.
- Cwaninga studio ngaphambi kokuba ubonise . I-Studios inemithetho ehlukene, imithethonqubo, kanye neziqondiso zabagibeli bazo. Zijwayele nge-website ye-studio noma shayela kusengaphambili ukuthi ubuze ukuthi yini okufanele uyazi ngaphambi kweklasi lakho lokuqala. Ngokwesibonelo, amakilasi adumile avame ukugcwalisa ngokushesha, ngakho-ke ama-studio ngokuvamile avumela ukuthi abagibeli babhalise bese bekhokha kusengaphambili. Ngokufanayo, amanye ama-studios athandwa kakhulu kangangokuthi akhokhela imali uma uhluleka ukubonisa itlasi oyibhalisile. Ukuze ugweme ukuchitha isikhathi esiningi nemali, kubalulekile ukwazi imithetho.
- Fika kusheshe. Uma uthatha isigaba, kuwumqondo omuhle ukubonisa okungenani amaminithi angu-10 kuya kwangu-15 ngaphambi kokuba iklasi lihlelwe ukuqala ukuze ube nesikhathi sokuzethula kumfundisi, shintsha izingubo noma izicathulo (uma kudingeka), futhi ulungise ibhayisikili lakho. Lokhu kukunika ithuba lokuvumela umfundisi wakho wazi ukuthi ukhona ngaphandle kokumemezela phambi kweklasi lonke.
- Funda mayelana nesisekelo sokuhamba ngebhayisikili . Ikakhulukazi uma ugibele ngendlela yeqembu, kubalulekile ukuqonda "imithetho yomgwaqo" uma kuziwa emakhakheni okuhamba ngebhayisikili. Isibonelo, ukuxoxa ngokungaphezi nomngani kulo lonke ekilasini kubhekwa njengokuphazamisa nokuziphatha kabi. Ngisho noma ugibela i-solo, kungumqondo omuhle ukufunda okunye okungafani nokungahambisani nokuhamba ngebhayisikili yangaphakathi ukuze ungangeni emikhubeni emibi engase ikuvimbele emsebenzini wakho. Isibonelo, ukuqhuma okuningi ngebhayisikili (ukwenza izinto ezifana nokuthumela imiyalezo noma ukufunda umagazini) kungakuphazamisa, kunciphise amandla akho futhi kunciphise imiphumela yakho.
Izwi elivela
Ukuhamba ngebhayisikili yangaphakathi kuyindlela ejabulisayo neyinselele yokuqinisa umzimba wakho, ikakhulukazi ukukhuthazela kwengqondo yakho, nokukhuthazela kwamandla emzimbeni wephansi. Lokho kusho ukuthi kubalulekile ukwengeza isimiso esivamile sokuhamba ngebhayisikili nezinye izinhlobo zokuzivocavoca ukuze kuthuthukiswe ukuguquguquka nokuqina kwamandla omzimba. Uma uzibophezele ekusebenziseni ngebhayisikili njengomsebenzi wakho oyinhloko, uzungeze ngokufaka imiyalo embalwa noma yokwenza umsebenzi we-yoga ngesonto ngalinye (ungabhekana nalokhu kuze kube sekupheleni kokuqeqeshwa kwakho ngebhayisikili), bese ucabanga ukuthi ungeze ukuqeqeshwa okuncane okumelana nokugijima imizila yokuthuthukiswa kwamandla.