Maphunziro ozungulira pagulu othandizira kuti muchepetse kunenepa komanso kukula kwa kupirira

Indoor Cycling ndi gulu lolimbitsa thupi panjinga zoyima zomwe zimatengera kuthamanga kosiyanasiyana. Pulogalamuyi yakhala yotchuka m'makalabu olimbitsa thupi chifukwa chakuchita bwino kwambiri. Ngati mukufuna kukhala owoneka bwino kwakanthawi kochepa, kalasi ya aerobic spin ndi yomwe mukufunikira.

Kupalasa njinga ndi pulogalamu yamagulu yozama kwambiri. Kulimbitsa thupi kumeneku si kwa aliyense! Ngati muli contraindicated kwambiri Cardio masewera, muyenera kusankha njira ina kuonda. Komabe, ngati mwakonzeka mwakuthupi, onetsetsani kuyesa kuzungulira. Mtundu uwu wa aerobics umatsimikiziridwa kukuthandizani kukhala ndi thupi lokongola lopyapyala.

Onaninso zamaphunziro ena a gulu:

  • Crossfit: maubwino ndi zovulaza + maphunziro am'madera
  • Pilates: maphunziro + zolimbitsa thupi kuchokera ku Pilates
  • Ntchito yogwira: mawonekedwe ndi machitidwe

Kuzungulira: masewera olimbitsa thupi kuti muchepetse thupi ndikuwongolera mawonekedwe

Cycle ndi kalasi ya ophunzitsa opepuka opangidwa mwapadera. Iye samawoneka ngati njinga yochita masewera olimbitsa thupi, yomwe tinkakonda kuiona kumalo ochitira masewera olimbitsa thupi. Cycle-aerobics amatchedwanso kupota kapena Kupalasa njinga, ndi maonekedwe ake pulogalamu yolimbitsa thupi ili ndi ngongole ya wokwera ku America Jonah Goldberg. Kutchuka kwa kuzungulirako kumakhala kovuta kwambiri: m'magulu olimbitsa thupi, masewera olimbitsa thupi ndi otchuka kwambiri kwa amayi ndi abambo. Ndipo n'zosadabwitsa, mphamvu ya pulojekitiyi yatsimikiziridwa kwa mamiliyoni a mafani ake.

Cycle-aerobics imatha kutengedwa kuti ndi imodzi mwamagulu amphamvu kwambiri omwe alipo tsopano. Pansi pa nyimbo zamoto komanso mphunzitsi wacheer wochita masewera olimbitsa thupi, mukuthamangira pamalo ovuta, kenako ndikuchepera, kenako ndikuwonjezera tempo.

Kusintha katundu pa simulator, mungagwiritse ntchito:

  • liwiro la kuzungulira kwa pedals
  • msinkhu woyimitsa
  • malo anu a thupi.

Choncho, masewera olimbitsa thupi amagawidwa m'zigawo, pamene kugunda kwa mtima wanu kudzakhala ngati kuwuluka mpaka kufika pazikhalidwe zazikulu, ndikugwa pansi. Cycle - izi high intensity interval training (HIIT), yomwe ndi njira yabwino yochotsera kulemera kwakukulu.

Maphunziro amachitika m'malo awiri: kukhala ndi kuyimirira. Iwo mosinthana. Poyima imayatsidwa bokuchuluka kwakukulu kwa minofu. Pa simulator mumayerekezera ulendo panjinga yothamanga, kuti msana wanu ukhale wopendekeka kwa simulator. M'kalasi mudzamva kugwedezeka osati kumapazi okha komanso thupi lonse (m'mimba, mapewa, mikono). Koma musadandaule, m'chiuno mwanu sadzakhala wochuluka chifukwa cha kupsinjika maganizo, koma mafuta ndi cellulite omwe mumatsimikiziridwa kuti muchotse.

Ndi kangati kuzungulira?

Ndi kangati komwe kumalimbikitsidwa kuchita kuzungulira? Popeza izi ndizochita masewera olimbitsa thupi, ndiye, ndithudi, muyenera kuyang'ana pa ndandanda mu masewera olimbitsa thupi. Koma ndibwino kuchita 3-4 pa sabata, makamaka ngati cholinga chanu ndikuchepetsa thupi. Pankhaniyi, patapita mwezi mudzaona kusintha khalidwe mu thupi lanu. Ngati cholinga chanu chachikulu ndikulimbitsa minofu, ndiye kuti magawo 2-3 pa sabata adzakhala okwanira. Kumbukirani kuti kuzungulira - masewera olimbitsa thupi a aerobic konzani kuchuluka kwa ntchito yanu motengera izi.

Ngati gulu lanu lolimbitsa thupi limapereka mapulogalamu angapo (kuyambira koyambira mpaka apamwamba), yambani ndi zosavuta. Ndi chitukuko cha chipiriro mudzatha kupita ku mlingo wotsatira. Koma ngakhale magulu sanagawikane malinga ndi maphunziro a thupi, musadandaule. Mukhoza kusintha katunduyo, kuchepetsa ndi kuonjezera kukana kapena kuthamanga.

Maphunziro onse amagulu: kubwereza mwatsatanetsatane

Ubwino ndi kuipa kwa cycle-aerobics

ubwino:

  1. Cycle ndi imodzi mwamapulogalamu amphamvu kwambiri a aerobic, kulimbitsa thupi kumodzi kokha kumawotcha ma calories 500-600.
  2. Mukhoza kusintha katunduyo pamanja, kuonjezera kukana ndi kuthamanga kutali.
  3. Kuwotcha ndikuphunzitsa kwakanthawi, ndipo ndiyo njira yabwino kwambiri yowotcha mafuta ochulukirapo.
  4. Mumaphunzitsa dongosolo la mtima ndikukula mphamvu zanu.
  5. Kuzungulira sikungakupatseni mwayi woti muthamangire ndi shirk katundu. Konzekerani kupereka pulogalamu yonse.
  6. Mtundu woterewu ndi woyenera kwa amuna ndi akazi.
  7. Kuzungulira koyenera komanso omwe akuchita nawo maphunziro amphamvu. Gulu lozungulirali lithandizira kufalikira kwa magazi, motero magazi ndi okosijeni azikhala mwachangu kupita ku minofu ndikufulumizitsa kukula kwawo.
  8. Cycle-aerobics ndiyothandiza kwambiri pakuwotcha zopatsa mphamvu kuposa makalasi apamwamba pa treadmill, ellipse kapena njinga yokhazikika.

kuipa:

  1. Kuzungulira kumatanthawuza za mitundu yowonjezereka ya maphunziro amagulu, kotero kuti atsopano kulimbitsa thupi kulimbana nawo sikoyenera.
  2. Pulogalamuyi imapangitsa kuti pakhale zovuta zambiri pamagulu a mawondo, choncho, zingayambitse kupweteka kwa nthawi yayitali.
  3. Itatha awiri kapena atatu ntchito pa malo amodzi Bicycle akhoza zilonda matako ku mpando modabwitsa kwambiri.
  4. Musanayambe kalasi kupota chowotcherera ndi bwino kuonana ndi dokotala, makamaka ngati muli ndi vuto la mtima kapena varicose mitsempha.
Kuwotcha Mafuta Mwachangu: Kulimbitsa Mphindi 20 Panjinga

Onaninso:

Kuchepetsa thupi, kulimbitsa thupi kwa Cardio

Siyani Mumakonda