ASSAULT BIKE
Ibhayisikili lokuhlasela akuwona umshini onyathela ngamandla aphelele kusukela ekuqaleni, kodwa liwumshini ogcwele umzimba we-aerobic olungisa ukuphuma ngokulungisa indawo yesihlalo sehhashi nonyawo nokushintshana ukusunduza nokudonsa komzimba ophezulu naphansi.
Njengoba ijubane lebhayisikili labalandeli likhula, ukumelana komoya kuyanda, okuvumela amandla aphezulu kakhulu ukuthi adalwe ngesikhathi esifushane. Ukugijima kusukela ekuqaleni kuzolimaza ifomu lakho futhi ikhwalithi yezikhawu zakho ezilandelayo izokwehla kakhulu. Lungisa isihlalo sehhashi ukuze amadolo akho agobe kancane endaweni ephansi kakhulu ye-pedal, funda isigqi sokuhambisa ingalo ephambene nomlenze ndawonye ngesivinini esilula, bese usabalalisa okukhiphayo kuye ngesikhathi esihlosiwe.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus, i-deltoids
- Imisipha esekelayo
- Izintambo, amathole, ama-lats, ama-triceps, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukusunduza kanye nokudonsa umzimba phezulu kanye naphansi ngasikhathi sinye
Ingabe amabhayisikili okuhlasela ahlala edinga umfutho ophezulu?
Cha. Ingase futhi isetshenziselwe umfutho ophansi we-cardio oqhubekayo kanye nokufudumala, futhi ukumelana nabalandeli kuzilungisa ngokwemvelo ngokusekelwe esivinini.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Isihlalo sehhashi nezintambo zonyawo
Hlala esihlalweni bese uqinisekisa ukuthi i-pelvis yakho ayitshekile futhi amadolo akho agobile kancane endaweni ephansi kakhulu ye-pedal. Beka ibhola lonyawo lwakho ku-pedal futhi uvikele ibhande.
- 2
Funda isigqi somzimba esingaphezulu nesiphansi ngesivinini esiphansi
Uma unyawo olulodwa luphusha, isandla esisohlangothini olufanayo siyadonsa bese esinye isandla siphusha, okwenza isigqi esiphambene. Gwema ukunyakazisa i-torso yakho ngapha nangapha.
- 3
Khulisa okukhiphayo ngokuya ngesigaba esiqondiwe
Phusha futhi udonse isibambo esikhundleni sokumane usinyathele. Qala ngejubane ongaligcina ngesikhathi esihleliwe.
- 4
Yehlisa ijubane ngokuqhubeka nokunyakazisa i-pedal
Ngemva kokusebenza, ungami kungazelelwe futhi unyathele kancane ukuze ubuyisele ukuphefumula kwakho. Ngemuva kokuthi ifeni kanye ne-pedal sekucishe kuma, susa unyawo lwakho.
PACE THE FAN
Ukumelana nabalandeli kukhuphuka ngesivinini, ngakho-ke nomehluko omncane wejubane ushintsha kakhulu ukukhathala.
Uma usebenza ngaphezu kwamasekhondi angu-30, ukugcina amandla kuyo yonke into kubaluleke kakhulu kunokusprinting imizuzwana embalwa yokuqala.
Khetha inkomba eyodwa esikrinini: Ama-Watts, Amakhalori, noma i-RPM ukuze uhlole umehluko phakathi kwezimpinda.
Iphuzu elibalulekile: Khombisa ukuzama njengamanje: "Cindezela imizuzwana emi-5 yokuqala bese ugcine isigqi esifanayo kuze kube sekupheleni."
PUSH AND PULL
Izikhali ziyaphusha futhi zidonse kunokulenga esibambo
Gcina amahlombe akho ephansi nezindololwane zithambile. Qinisekisa ukuthi i-torso yakho ayijikelezi nawe njengoba usunduza isibambo kude.
Kuyenzeka ukubhola usebenzisa umzimba ophansi kuphela noma umzimba ongaphezulu kuphela, kodwa isethi ejwayelekile yomzimba ogcwele ixhumanisa lokhu okubili ndawonye.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Sprint kusukela esigabeni sokuqala
- Lokho okubonayo
- Ngemuva kwemizuzwana embalwa, ama-RPM ehla kakhulu bese kugoqa ukuma nokuphefumula.
- Imbangela engaba khona
- Okukhiphayo ngokushesha kwabekwa phambili phezu kwesikhathi esiphelele sokusebenza.
- Indlela yokulungisa
- Okukhiphayo kokuqala okuphansi kanye nokugcina amamethrikhi afanayo ngazo zonke izikhathi.
Isihlalo sehhashi siphansi futhi amadolo agobe kakhulu.
- Lokho okubonayo
- Idolo ligoba kakhulu phezulu kwe-pedal futhi idolo langaphambili alikhululekile.
- Imbangela engaba khona
- Isihlalo sehhashi sibekwe phansi ukuze sibe lula.
- Indlela yokulungisa
- Iphakamise ize ifike lapho amadolo akho egobe khona kancane endaweni ephansi kakhulu futhi uhlole ukuntenga kwe-pelvic.
Umzimba uzungezisa kwesokunxele nakwesokudla eduze kwesibambo
- Lokho okubonayo
- Izimbambo zami ne-pelvis zizungeza ngokushintshana, nomhlane wami uzizwa ungakhululekile.
- Imbangela engaba khona
- Okukhiphayo okweqile noma ukwesekwa okuyisisekelo okunganele.
- Indlela yokulungisa
- Yehlisa ijubane futhi ugcine umzimba wakho phambi kwakho bese uphusha kuphela futhi udonse ngezingalo zakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuqeqeshwa Kwesikhashana
Khulisa ukusetshenziswa kahle kwekhalori ngokuphinda ukuqina okuphezulu nokuphansi.
Isikhathi esengeziwe nokumelana
Qinisa amandla akho ngokwandisa isikhathi sokusebenza noma ukukhulisa izinga lokumelana lomshini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Abaqalayo baqala ngokuphindaphinda okungu-4-8 kwamasekhondi angu-10-20 omsebenzi kanye namasekhondi angu-40-60 wokululama. Njengoba ukuchezuka kokukhishwayo kukhula ngokuphindaphinda ngakunye, ukutholwa kubekwa phambili emizuliswaneni eyengeziwe.
Imvamisa
3 kuya ku-5 izikhathi ngeviki
Uma inhloso yakho kuwukulahlekelwa ngamafutha omzimba, kubalulekile ukukwenza njalo.
Ivolumu
20~40 imizuzu
Khulisa kancane isikhathi ngokuya ngeleveli yakho yokufaneleka.
- Yenza lokhu ngenkathi uphuza amanzi amaningi.
- Vikela amalunga akho ngokunwebeka okukhanyayo ngaphambi nangemuva kokuzivocavoca.
Imibuzo evame ukubuzwa
Ingabe kufanele ngibeke amandla engeziwe ezingalweni noma emilenzeni yami?
Ngokujwayelekile, kokubili kusetshenziselwa ndawonye ukusabalalisa okukhiphayo. Ngaphandle uma kuwumshini othize, gcina i-torso yakho inganyakazi futhi usebenzise kokubili ukusunduza nokudonsa.
Ngingakwazi ukuma ngokuphelele phakathi kwezikhawu?
Kuncike kuhlelo, kodwa ukuhamba kancane kusiza ukugwema ukuma kungazelelwe futhi kukulungiselela isigqi sesigaba esilandelayo.
