Mabhasikoro ekuruka ane simba rakadii?Seti yedata inokuudza…

Mabhasikoro ekuruka ane simba rakadii?

Seti yedata inokuudza…

Mhedzisiro yakaunzwa ne40 maminetsi ekurovedza muviri inofananidzwa nemakoriyori anopedzwa nekumhanya pane anotsika kweawa - 750 kcal.Pamusoro pemakoriyori madiki, bhasikoro rinotenderera rinobatsirawo kuumba mitsara yakakwana yehudyu nemakumbo, uye panguva imwe chete zvakare inovandudza cardiorespiratory simba.

Saka,tinofanira kushanda sei uye kudzora nyore uye simba kuruka kwakadarobhasikoro?

 1. Ziva mitemo uye uzive kuwanda kwekudzidzira

Kana iwe uchida kurovedza muviri kana kuderedza uremu, iwe unofanirwa kudzidzira kanenge katatu pasvondo, uye iwe unofanirwa zvakare kuipatsanura kuita 3 nhanho sezvinotevera.

Schikamu 1

Tanga nemaseti matatu ekudzidziswa, kuchovha kwemaminitsi gumi wozorora, uchiita mamwe maminetsi gumi nekuzorora, wozochovha bhasikoro kwemamwe maminetsi gumi, wozorora.

Danho rechipiri

Zvadaro ita seti mbiri dzekudzidzisa, kurovedza muviri kwemaminitsi gumi nemashanu, zorora kamwe chete, kweseti yezvikamu zviviri.

 Danho rechitatu

Yakakamurwawo kuva mapoka maviri, asi inowedzerwa kubva pamaminitsi gumi nemashanu kusvika kumaminitsi makumi maviri, uye nguva yekudzidziswa kwega kwega inowedzerwa nemaminitsi mashanu kusvikira rwendo rwemaminitsi makumi mana rwapera.

Nenzira iyi, kana muviri wedu uchidzidzira, tinogona kuwedzera kuramba uye pedal frequency kuwedzera kuoma kwekukwira.

2.Ita chirongwa chekudya 

Usati waita maekisesaizi, haugoni kuva nedumbu risina chinhu.Unofanira kudya zvimwe zvokudya.Kana iwe usingaite maekisesaizi kwenguva yakareba, iyo metabolism yeXincheng inononoka, izvo zvisingaite kuti uremu huremerwe.Tisati taita maekisesaizi, tinogona kazhinji kusarudza marudzi anotevera emichero nemukaka wesoya., zviyo, nezvimwewo.

Mushure mekudzidziswa, kuitira kuti tiwane tsandanyama kana kuderedza uremu, hatifaniri kudya zvakawanda-calorie zvokudya panguva ino, asi sarudza yakakwirira-protein zvokudya, zvakadai mazai, skim mukaka, soy protein uye zvichingodaro.

3.Chimiro chakarurama chekudzidzira

 Mamiriro akarurama ekuchovha akafanana nebhasikoro rinokwikwidza.Tinotanga tasendamira kumberi, tozotwasanudza maoko ese, simbisa tsandanyama dzemudumbu, toshandisa kufema kwedumbu.

Usazununguka kubva kune rumwe rutivi uchienda kune rumwe rutivi panguva yekutasva, bata rhythm yekukwira zvakanaka, uye usagara uchidzidza kubva kune vamwe uye kukanganisa nzvimbo yako.

Zvakanakisisa kuita maminetsi mashanu ekudziya-up usati watanga, uye wozotora maminitsi maviri kana matatu ekuzorora uye zvishoma nezvishoma kuwedzera kumwe kusimba, uye iva nechokwadi chokuti unogona kurovedza muviri kweinopfuura hafu yeawa zuva rega rega.

Paunenge uchitsika, isu tinofanirawo kuterera kune iyi chaiyo kumira.Semuyenzaniso, kana rutsoka rwemberi rwuchidzika pasi, mhuru inofanira kushandisa inertia kuita callback necontraction movements, nekukasika kutumira mhuru mberi kana kusimudza kwapera..

Iyi ndiyo yakazara spinning cycle yekudzidzira maitiro.Kuitwa kwakasimba hakungogone kuvandudza huwandu hwekudzidziswa kwemhando, asi zvakare kuchengetedza simba rakawanda remuviri.

Mushure mekuona basa rekutenderera mabhasikoro, iwewo unotamiswa here?

Huya usarudze imwe yako yaunofarira kuruka bhasikoro!

Dzvanya pano, tenga izvozvi!

https://www.ldkchina.com/spinning-bike/