Iyo 30-Maminetsi Stationary Bike Workout Iwe Unogona Kuita Iwe Wako

Zvemukati

• Ongororo ye

Kufurirwa neboka bhasikoro uye spin makirasi? Iwe uri muboka rakanaka. Kuzivikanwa kwekumira kwekumisikidza bhasikoro kuri kuramba kuchikwira, uye hazvishamise: Kujairika kwekutenderera kurovera kunopisa kusvika gumi nemaviri macalorie paminiti, uye zvese izvo zvekubika zvinoita mamwe mashiripiti makuru pamakumbo ako uye bhuti.

Kana iwe usingakwanise kuzviita kune studio's spin kirasi yekurovedza muviri, edza izvi kumba-yakamira yekudzidzira bhasikoro kune vanotanga uye vane ruzivo vatyairi zvakafanana, zvakagadzirwa nekutsvagisa Workout nyanzvi Ruth Zukerman, mubatanidzwa-muvambi weFlywheel Sports muNew York City. Iyi 30-mineti yekushambadza Workout inosanganisa moyo-chiyero-inomutsidzira sprints uye mhasuru-yekuvaka inokwira kuendesa punchi yeiyo studio chikamu chero nguva.

Pamusoro pekugadzirisa kushomeka pabhasikoro, unogona kushandisa mwero wako wekuona kushanda (RPE) kutungamira danho rako rekuyedza. Muzhinji, yako RPE inotsanangura kuoma kwaunonzwa kunge muviri wako uchishanda uchidzidzira. RPE ye1, semuenzaniso, inganzwa senge kufamba kusingaite mupaki, nepo RPE yegumi inganzwa sekunge urikumhanya nesimba rako rose uye haugone kutaura kana izwi rimwe chete. Saka kana iwe uchinzwa kusafema zvachose panguva yekurovedza muviri uine yakakurudzirwa RPE ye3 kana 4, usatya kuidzosera pakumhanya kana tension. (Inoenderana: Maitiro eKuwana Zvakanyanya Kubva muSpin Yako Kirasi)

Kuti uwane zvakanyanyisa kubva mune yako ziya sesh uye ugadzire iyo mu-studio vibe, peya kumba-yakamira bhasikoro yekurovedza yevanotanga neine simba-guru playlist, uchiita zvikamu zvekwaya yenziyo dzaunofarira, uye iwe uchakanganwa iwe 'uri kukwira wega, wakavimbiswa. Saka chengetedza iyo inotevera-maminetsi makumi matatu yakamira bhasikoro Workout pafoni yako, pinda mune iwo 'pods (kana yako fave Workout mahedhifoni), uye gadzira yako yako spin kirasi kumba izvozvi. (Ingosiyana neaya akajairika spin-kirasi kukanganisa.)

Ongororo ye