Ho na le ntho e fapaneng le e 'ngoe, leeto lena la solo le tla u isa litsing tse sa tšoaneng tse latellanang. Ha u ntse u le tseleng, u tla thulana le ho hanyetsoa, ho fetoha ha maemo kapa mabelo , ho fetoloa ka libaka tse fapa-fapaneng tsa ho palame ka leeto la nako ea ho haha le matla a maoto. Ho kopanya ho ba le mokhoa o pheta-phetoang, liphetoho tse ngata tsa lebelo, le mathata a fapaneng ho tla etsa hore leeto le thabe le ho kopanela.
Nako e tla fofa!
Mohato oa hau oa pele: Etsa lipina tse latelang ka lipina tse latelang, ebe u nka thaole (hobane u tiisitsoe hore o tla rohakana haholo!) 'Me u tlatse botlolo e kholo ea metsi hore u boloke hantle . Ebe joale lokisetsa ho palama!
" Budapest" ea George Ezra
Seo u lokelang ho se etsa: Chesa. Lula le ho roala ka ho hanyetsa khanya ka lebelo le tsitsitseng bakeng sa metsotso e 1½. Eketsa ho hanyetsa hanyenyane joale fetisetsa mosebetsi ho leoto la hao le letona ka metsotsoana e 30, ebe u fihla ka leoto la hau le letšehali ka metsotsoana e 30. Tsamaea hape ka maoto bakeng sa pina e setseng.
Nako: metsotso e 3 ¼
Lebelo (RPM): 80-100
Bothata (RPE): 4-5
"Rollercoaster" ke Bleachers
Seo u lokelang ho se etsa: Peta ha u ntse u lutse metsotsoana e 30 joale u eketsa ho hanyetsa ho lekaneng ho u tšehetsa boemo bo eme ; ipehele ho ea ho ema ka matsoho matsoho a hao sebakeng sa 2 metsotsoana e 30. Khutlela setsing sa metsotsoana e 30 mme u phete mohlala ho fihlela qetellong ea pina.
Nako: metsotso e 3
Lebelo (RPM): 60-80
Bothata (RPE): 6-7
Loop # 1: "Litloholo" tsa baemeli ba X; "Bosiu" ke The Weekend; "E Chese" ka Linkin Park
Seo u lokelang ho se etsa: Eketsa ho hanyetsa litebelisuoa tse boima 'me u lule u hloekile ka metsotsoana e 45. Ema, beha matsoho a hao moemong oa 3, eketsa ho hanyetsa 'me u etse hore ho be le boima ba ho ema ka metsotsoana e 45.
Bust ka ho hanyetsa ka ho phaella ka 10 RPMs kapa lichapo tse peli tsa pente bakeng sa metsotsoana e latelang e 30. Qoba ho ea tseleng e bataletseng, u be le setulo le ho theoha butle ka metsotsoana e 30.
Pheta mohlala ka lipina tsena tse tharo, ho etsa hore e mong le e mong a fetise potoloho e thata ka ho fetisisa ka ho hanyetsa.
Nako: Metsotso e 11
Lebelo (RPM): 50+
Bothata (RPE): 7-9
Loop # 2: "Tšoara Kaho ea Ka" ka Jess Glynne
Seo u lokelang ho se etsa: Tlohela ho hanyetsa bicycle e le hore u ka pel'a tsela e bataletseng. Fumana lebelo le potlakileng ka tsela eohle.
Nako: 3.75 metsotso
Lebelo (RPM): 80-90
Bothata (RPE): 6-7
Loop # 2: "Leseli tsohle" ke Kanye West
Seo u lokelang ho se etsa: Ka ho hanyetsa ka tsela e leka-lekaneng ka baesekele, lula u lebelo ka liphesente tse 60 tsa boiteko ba hao bo boholo ka metsotsoana e 45. Eketsa ho hanyetsa hanyenyane 'me u koale boiteko ba hau ho fihlela ho karolo ea 70 lekholong bakeng sa metsotsoana e 45. Eketsa ho hanyetsa ho eketsehileng mme eketsa boiteko ba hau ho karolo ea 80 lekholong ea boiteko ba hao bo boholo bakeng sa metsotsoana e latelang e 45; joale, e sutumelle ho 90 lekholong bakeng sa metsotsoana e 45. Khutlela morao ho karolo ea 80 lekholong ea boiteko ba hao bo boholo ka metsotsoana e 45. Qoba ho hanyetsa 'me u lahle boiteko ba hau ho karolo ea 70 lekholong bakeng sa metsotsoana e 45. Feta ka karolo ea 60 lekholong ea boiteko bohle ba hau bakeng sa pina eohle.
Nako: metsotso e 5
Lebelo (RPM): 60-100
Bothata (RPE): 7-8
Loop # 2: "Letsatsi lea Tsamaea" ke Robin Schulz
Seo u lokelang ho se etsa: Tlohela ho hanyetsa bicycle e le hore u ka pel'a tsela e bataletseng. Fumana lebelo le potlakileng ka tsela eohle.
Nako: metsotso e 3
Lebelo (RPM): 80-90
Bothata (RPE): 6-7
Loop # 2: "Ha rea e Etsa" ke Tegan le Sara
Seo u lokelang ho se etsa: Ka ho hanyetsa ka tsela e leka-lekaneng ka baesekele, lula u lebelo ka liphesente tse 60 tsa boiteko ba hao bo boholo ka metsotsoana e 30. Eketsa ho hanyetsa hanyenyane mme u koale boiteko ba hau ho fihlela ho karolo ea 70 lekholong bakeng sa metsotsoana e 30. Eketsa ho hanyetsa hape mme eketsa boiteko ba hau ho karolo ea 80 lekholong ea boiteko ba hao bo boholo bakeng sa metsotsoana e latelang e 30; joale, e sutumelle ho 90 lekholong bakeng sa metsotsoana e 30.
Khutlela morao ho karolo ea 80 lekholong ea boiteko ba hao bo boholo ka metsotsoana e 30. Qoba ho hanyetsa 'me u lahle boiteko ba hau ho karolo ea 70 bakeng sa metsotsoana e 30. Feta ka karolo ea 60 lekholong ea boiteko bohle ba hau bakeng sa pina eohle.
Nako: metsotso e 3¾
Lebelo (RPM): 60-100
Bothata (RPE): 7-8
Cool Down: "Maqhubu" ke Monghali Probz
Seo u ka se etsang: Tlohela ho hanyetsa ha hao tseleng e bataletseng 'me u tsamaee ka potlako metsotso e le' ngoe. Ha u ntse u boloka maoto a hao a falla, lula sethaleng seetleng. Nka moea o moholo, o phefumoloha ka ho tebileng , 'me u etse letoto la ' mele o ka holimo , o lateloa ke 'mele o tlaase o tlohela baesekele.
Nako: metsotso e 3½
Lebelo (RPM): 60-80
Bothata (RPE): 3-4
Iphe nako e kholo ka ho fetisisa ea kelello bakeng sa mosebetsi o entsoeng hantle!