ukuqeqeshwa kweqembu elisebenzayo leCycle lokwehlisa isisindo nokuthuthuka kokukhuthazela

I-Indoor Cycling wukuzivocavoca kweqembu emabhayisikili amile alingisa umjaho wamandla ahlukahlukene. Lolu hlelo seludume kakhulu kumakilabhu okuqina ngenxa yokusebenza kahle kwawo ngendlela eyisimanga. Uma ufuna ukuba sesimweni esihle ngesikhathi esifushane, ikilasi le-aerobic spin yilokho okudingayo.

Ukuhamba ngebhayisikili wuhlelo lweqembu olugxile kakhulu. Lokhu kuzivocavoca akuwona wonke umuntu! Uma uphikisana nokuzivocavoca okunzima kwe-cardio, kufanele ukhethe enye indlela yokulahlekelwa isisindo. Nokho, uma usukulungele ngokomzimba, qiniseka ukuthi uzama umjikelezo. Lolu hlobo lwama-aerobics luqinisekisiwe ukukusiza ukuthi uzuze umzimba omuhle ozacile.

Funda futhi ngokunye ukuqeqeshwa kweqembu:

  • I-Crossfit: izinzuzo nokulimaza + ukuqeqeshwa kwesifunda
  • I-Pilates: ukuqeqeshwa + izivivinyo ezivela ku-Pilates
  • Ukuqeqeshwa okusebenzayo: izici nokuzivocavoca umzimba

Umjikelezo: ukuzivocavoca ukunciphisa umzimba futhi uthuthukise ukuma

I-Cycle ikilasi lomqeqeshi we-lightweight oklanywe ngokukhethekile. Akafani nebhayisikili lokuzilolonga, ebesijwayele ukulibona ejimini. I-Cycle-aerobics ibizwa nangokuthi ukuphotha noma Ukuhamba ngebhayisikili, kanye nokubukeka kwakhe lolu hlelo lokufaneleka lukweleta umgibeli waseMelika uJona Goldberg. Ukuthandwa komjikelezo kunzima ukweqisa: kuma-fitness clubs, lezi zivivinyo zithandwa kakhulu kokubili abesifazane nabesilisa. Futhi akumangalisi, ukusebenza kahle kohlelo kufakazelwe izigidi zabalandeli bakhe.

I-Cycle-aerobics ingabalulwa ngokuphephile eqenjini elilodwa elinomdlandla laleli elikhona manje. Ngaphansi komculo oshisayo kanye nomqeqeshi we-cheer osebenzayo ugijima endaweni eyizwe embi, bese wehla, bese ukhuphula i-tempo.

Ukushintsha umthwalo ku-simulator, ungasebenzisa:

  • isivinini sokujikeleza kwama-pedals
  • izinga lokumelana
  • isikhundla sakho somzimba.

Ngakho-ke, ukuvivinya umzimba kuhlukaniswe izikhawu, lapho ukushaya kwenhliziyo yakho kuzofana nokundizela emananini aphezulu, nokuwa phansi. Cycle — this high intensity interval training (HIIT), okuyindlela engcono kakhulu yokuqeda isisindo esiningi.

Ukuqeqeshwa kuqhutshwa ezindaweni ezimbili: ukuhlala nokuma. Bayashintshana. Indawo yokuma ivuliwe boinani elikhulu kakhulu lemisipha. Kusifanisi ulingisa uhambo ngebhayisikili lomjaho, ngakho umhlane wakho uzotshekiselwa kusifanisi. Phakathi nekilasi uzozwa ukungezwani hhayi ezinyaweni kuphela kodwa kuwo wonke umzimba (izisu, amahlombe, izingalo). Kodwa ungakhathazeki, izinqe zakho ngeke zigcwale ngokweqile ngenxa yokucindezeleka, kodwa amafutha ne-cellulite oqinisekisiwe ukukuqeda.

Kukangaki ukwenza umjikelezo?

Kunconywa kangaki ukwenza umjikelezo? Njengoba lokhu kuwukuzivocavoca kweqembu, ngakho-ke, kufanele ugxile esimisweni ejimini. Kodwa kuhle ukwenza izikhathi ezingu-3-4 ngesonto, ikakhulukazi uma umgomo wakho uwukunciphisa umzimba. Kulokhu, ngemva kwenyanga uzobona izinguquko izinga emzimbeni wakho. Uma umgomo wakho oyinhloko ukuqinisa imisipha, khona-ke izikhathi ezingu-2-3 ngesonto zizokwanela. Khumbula lowo mjikelezo - ukujima kwe-aerobic hlela umthwalo wakho wokusebenza ngokusekelwe kulokhu okucatshangelwayo.

Uma iklabhu yakho yokufaneleka inikezela ngamaleveli ambalwa ezinhlelo (kusuka kwabaqalayo ukuya kwezithuthukile), qala ngokulula kakhulu. Ngokuthuthuka kokukhuthazela uzokwazi ukuya ezingeni elilandelayo. Kodwa ngisho noma amaqembu engahlukaniswa ngokuvumelana nokuqeqeshwa ngokomzimba, ungakhathazeki. Ungalungisa umthwalo, unciphise futhi ukhulise ukumelana noma isivinini.

Konke ukuqeqeshwa kweqembu: isibuyekezo esinemininingwane

Ubuhle nobubi be-cycle-aerobics

buhle:

  1. I-Cycle ingenye yezinhlelo ze-aerobic eziqine kakhulu, ukujima okukodwa nje ushisa amakholori angu-500-600.
  2. Ungakwazi ukulungisa mathupha umthwalo, ukwandisa ukumelana kanye nesivinini.
  3. Ukuphotha ukuqeqeshwa kwesikhashana, futhi kuyindlela ephumelela kakhulu yokushisa amafutha amaningi.
  4. Uqeqesha isimiso senhliziyo futhi uthuthukise amandla akho.
  5. I-Cycle ngeke ikunikeze ithuba loku-Skive futhi ubalekele imithwalo. Lungela ukunikeza uhlelo olugcwele.
  6. Lolu hlobo lokufaneleka lufanele kokubili amadoda nabesifazane.
  7. Ukuphotha kufanelekile nalabo abenza ukuqeqeshwa kwamandla. Lesi sigaba se-spin sizothuthukisa ukujikeleza kwegazi, ngakho-ke igazi nomoya-mpilo kuzoshesha ukuya emisipha futhi kusheshise ukukhula kwabo.
  8. I-Cycle-aerobics iphumelela kakhulu ekushiseni amakhalori kunezigaba zakudala kumshini wokunyathelisa, i-ellipse noma ibhayisikili elimile.

bawo:

  1. Umjikelezo ubhekisela ezinhlotsheni ezeqisayo zokuqeqeshwa kweqembu, ngakho-ke ezintsha ekufanelekeni ukubhekana nazo akunconywa.
  2. Uhlelo lubeka ukucindezeleka okukhulu emadolweni, ngakho-ke, kungabangela ubuhlungu kubo phakathi nezikhathi ezinde.
  3. Ngemuva kokuzivocavoca okubili noma okuthathu kokuqala Ibhayisikili elimile lingaba buhlungu kakhulu izinqe ukusuka esihlalweni esiqinile ngokungavamile.
  4. Ngaphambi kokuphotha i-reel yekilasi kungcono ukubonana nodokotela, ikakhulukazi uma unezinkinga zenhliziyo noma imithambo ye-varicose.
Shisa Amafutha Ngokushesha: I-20 Minute Bike Workout

Bona futhi:

Ukuze ulahlekelwe isisindo, i-Cardio Workout

shiya impendulo