A Fat-Burning Spin Workout Kukubatsira Iwe Kuvaka Kutsungirira

Zvemukati

• Ongororo ye

Chinhu chikuru chinotevera mukuchovha bhasikoro chave pano: Nhasi, Equinox yakatanga chirongwa chitsva chemashure ekuruka, "Kutsvaga: Kupisa" uye "Kutsvaga: Vaka," pakusarudza makirabhu eNew York neLos Angeles. Iwo makirasi anotora zvinhu zvekubatana pamwe nekukwikwidza uye kuzvibatanidza pamwe nekuratidzwa kwekutarisa kwekushanda kwaunoita iwe uchishandisa--screen fungidziro, saka yako Workout inonzwa kunge mutambo, uye zvishoma sekutambudzwa. (Buda kunze neyedu gumi Matipi Ekuenda kubva kuSpin Kirasi kuenda kuMugwagwa)

"Isu tinoziva kuburikidza nekutsvaga kuti kukwikwidza kunokwidza mashandiro emunhu wese, kunyangwe iwe uchizviona semunhu asingakwikwidzi," anodaro Jeffrey Scott, Schwinn Master Trainer uye Equinox National Group Fitness Manager yeKuteerera. "Kutevedzwa kwedata uye kuona kwawedzera kufarirwa, saka izvo Equinox yakaedza kuita kutora ruzivo urwu uye kuita chimwe chinhu chakasiyana zvakanyanya uye chine hutsva."

Nhau dzakanakisisa: Unogona kushandisa vakuru vechikoro vakaumba kirasi itsva iyi kuti uwane zvakanyanya kubva panguva yako pabhasikoro-ungave uri mukirasi yekuspina kana kuchovha wega. Kuva nepfungwa wakabatikana uye kuyera kufambira mberi kwako ndizvo zvinhu zviviri zvakakosha zvekutarisa pazviri. Semuenzaniso, teerera kune metric senge wattage, daro, uye caloric kushandisa. . nguva dzose zvose. "Gear igoridhe, pese paunoshandura iyo nob uye kuwedzera mamwe giya, uri kuisa mari mukati mako," Scott anodaro. Saka tarisa kusimba kwako nekuzvichengeta pamatanho ari pakati pe60 kusvika 100 RPMs, iine giya rakakosha kupisa makoriki mazhinji uye kuvaka simba rakawanda, iye anopa zano.

Wagadzirira kuvaka nekupisa? Scott akagadzira yakasarudzika, maminetsi makumi matatu ekurovedza muviri kwevaverengi veShape.com iyo inosanganisa kusimba uye kutsungirira kwe "The Pursuit: Build" nebasa repamusoro renguva ye "The Pursuit: Burn." Enderera kune inotevera peji kuti uzvitarise!

Sarudza rwiyo rukuru kune yega yega yezvikamu uye utange pakutanga. .

Kudziya: 5 Maminitsi

Tanga kugara neRPM renji pakati pe80 ne100 uye nyore kuramba. Panofanira kunge paine giya rakaringana raunonyatsonzwa kumberi kwekurohwa kwako. Paminiti nhatu, wedzera giya rakaringana raunonzwa kunge urikukwira muchamupupuri wemhepo kusvika kupera kwekudziya.

Kusimuka kwakamira: 3 kusvika ku4 Maminitsi

Tanga munzvimbo yakagara uine RPM renji pakati pe65 kusvika 75 uye ine giya rinonzwa zvine mwero. Munguva yekwaya yerwiyo, buda muchigaro uye fungidzira uchipfuura mutasvi pamberi pako. Kana vhesi rerwiyo richidzoka, gara pasi udzoke kune yekutanga RPM renji. Uchaita izvi katatu panguva yekuimba. Rangarira kuchengeta zviuno zvako pamusoro pako iwe paunobuda muchigaro.

Akagara Gomo Kukwira: 3 kusvika ku4 Maminitsi

Kutanga kugara pasi neRPM renji pakati pe65 ne75. Pakupera kwerwiyo iwe waifanira kunge wakawedzera matatu mamwe magiye uye unofanirwa kunge uchishanda nesimba. Kufema kwako kunofanirwa kudenhwa.

Kumira Gomo Kukwira: 3 kusvika ku4 Maminitsi

Kuchengeta RPM renji pakati pe65 kusvika 75, wedzera giya rakanakisa raunogona kubata kunze kwechigaro kwemaminitsi matatu kuti upedze chikomo ichi. Paunosimuka, chengeta chiuno chako pamusoro pemapedali uye panguva yekupedzisira, tora nhanho ne5 kusvika ku10 RPMs. Iwe unofanirwa kuve padyo nekufema pakupedzisira.

Akagara Kudzoreredza: 2 kusvika 3 Maminitsi

Kudzoka muchigaro pane makumi manomwe neshanu kusvika makumi mapfumbamwe emaRMP, famba negirafu yechiedza kwemaminetsi matatu kuti uwane uye ubate mweya wako.

Dzokorora nhanho 2 kusvika ku5 imwezve nguva yeakanyanya kuita maminetsi makumi matatu. Iva nechokwadi chekutambanudza kana wapedza. (Tanga neYakanakisa Yoga Yekushure Kwebhasikoro Ride)

Ongororo ye