Aikin Fat-Burning Spin Workout don Taimaka muku Gina Haƙuri

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Babban abu mai zuwa a cikin keken keke yana nan: A yau, Equinox ya ƙaddamar da sabon jerin azuzuwan jujjuyawar, "The Pursuit: Burn" da "The Bursuit Build," a zaɓaɓɓun kulab ɗin New York da Los Angeles. Azuzuwan suna ɗaukar abubuwa na aikin haɗin gwiwa da gasa kuma suna haɗa su tare da alamun gani na yadda wahalar da kuke aiki ta amfani da tsinkayar kan allo, don haka aikin motsa jiki ya fi jin kamar wasa, kuma ba kamar azabtarwa ba. (Fita daga waje tare da nasihun namu 10 don tafiya daga Class Spin zuwa Hanya)

"Mun sani ta hanyar bincike cewa gasar tana ɗaga matakin wasan kwaikwayo na kowa, koda kuwa kuna ganin ba ku da gasa," in ji Jeffrey Scott, Schwinn Master Trainer da Equinox National Group Fitness Manager na Keke. "Binciken bayanai da hangen nesa ya zama sananne sosai, don haka abin da Equinox ya yi ƙoƙari ya yi shi ne ɗaukar wannan bayanin kuma ya yi wani abu da ya bambanta kuma ya zama sabon salo."

Labari mafi kyau: Kuna iya amfani da shuwagabannin da suka tsara wannan sabon ajin don samun mafi kyawun lokacinku akan keke-ko kuna cikin darasin juyi ko kuma kuna hawa solo. Kasancewa cikin tunani da auna ci gaban ku shine manyan abubuwa biyu da za a mai da hankali akai. Misali, kula da ma'auni kamar wattage, nisa, da ciyarwar caloric. (An yi shi mil 21 a cikin sesh na mintina 45 maimakon 19 na yau da kullun? Wannan shine ci gaba! Rubuta shi kuma kuyi ƙoƙarin doke shi a gaba.) Amma ku sani cewa nisa ba kullum komai. "Gear shine zinare, duk lokacin da kuka juya wannan nob kuma kuka kara kayan aiki, kuna saka hannun jari a cikin ku," in ji Scott. Don haka kula da ƙarfin ku ta hanyar kiyaye kanku tsakanin jeri tsakanin 60 zuwa 100 RPMs, tare da babban kayan aiki don ƙona ƙarin adadin kuzari da haɓaka ƙarin ƙarfi, in ji shi.

Shirya don ginawa da ƙonewa? Scott ya ƙirƙira keɓaɓɓen motsa jiki na mintuna 30 ga masu karanta Shape.com wanda ya haɗu da ƙarfi da jimiri na "The Bursuit: Build" tare da babban aikin tazara na "The Bursuit: Burn." Ci gaba zuwa shafi na gaba don bincika!

Zaɓi babbar waƙa ga kowane ɗayan waɗannan sassan kuma fara ta a farkon. (Ana buƙatar sabbin waƙoƙi? Gwada jerin waƙoƙin keken mu: Waƙoƙi 10 don Girgiza Hawan ku)

Dumama: Minti 5

Fara zama tare da kewayon RPM tsakanin 80 zuwa 100 da juriya mai sauƙi. Yakamata a sami isasshen kayan aiki wanda a sarari zaku ji gaban bugun fatar ku. A minti na uku, ƙara isassun kayan aiki waɗanda kuke jin kamar kuna hawa cikin iska mai laushi har zuwa ƙarshen dumama.

Tsayawa Tsayawa: 3 zuwa 4 Minti

Fara a wurin zama tare da kewayon RPM tsakanin 65 zuwa 75 kuma tare da kayan aikin da ke jin matsakaici. A lokacin waƙar waƙar, ku fita daga cikin sirdi kuma ku yi tunanin wuce mahaya a gaban ku. Lokacin da baitin waƙar ya dawo, zauna ka koma asalin RPM na asali. Za ku yi haka sau uku a lokacin waƙar. Ka tuna kiyaye kwatangwalo akan ka da ƙafa yayin da ka fito daga sirdi.

Hawan Dutsen Wuta: Minti 3 zuwa 4

Fara zama tare da kewayon RPM tsakanin 65 zuwa 75. (Waƙar rawa mai kyau kamar yadda wannan matakin RPM zai fi dacewa ya sa ku daidai a bugun kiɗan.) Duk lokacin da waƙar ta shiga cikin mawaƙa, ƙara ɗan kaya. A ƙarshen waƙar yakamata ku ƙara ƙarin kayan aiki uku kuma yakamata kuyi aiki tuƙuru. Yakamata a kalubalanci numfashin ku.

Hawan Tudun Tsaye: Minti 3 zuwa 4

Tsayawa tsakanin RPM tsakanin 65 zuwa 75, ƙara mafi kyawun kayan da za ku iya ɗauka daga cikin sirdi na mintuna uku don kammala wannan tudu. Lokacin da kuka tashi, ku ɗora kwatangwalo akan ƙafafun kuma a cikin minti na ƙarshe, ɗauki hanzari ta 5 zuwa 10 RPMs. Ya kamata ku kasance kusa da numfashi a ƙarshe.

Mayar da Zauna: Minti 2 zuwa 3

Koma cikin sirdi a 75 zuwa 90 RPMs, yi hayar da kayan wuta na mintuna uku don murmurewa da kama numfashin ku.

Maimaita matakai 2 zuwa 5 sau ɗaya don babban motsa jiki na mintina 30. Tabbatar miƙawa idan an gama. (Fara tare da Mafi kyawun Yoga Domin Bayan Keken Kekuna)

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