Mona ke mokhoa o tsotehang oa ho keteka selemo se secha sa ho ikoetlisa!
Khoeli Selemong se Secha le leeto lena le matlafatsang la solo, le nang le ho hloa leralla, nako e lebelo, le ho ithabisa ho hoholo pakeng tsa lona. 'Mino oa' mino oa 'mino o ts'oarella, o keteka ka linako tse ling, kahoo u se ke ua hlolloa haeba u ka tšoaroa ka moketeng oa boithabiso le ho feta ka thata. Etsa lipina tse latelang ka lipina tse latelang, ebe u nka thaole (hobane u tla fufulela haholo!) 'Me u tlatse botlolo e kholo ea metsi hore u boloke hantle .
Ebe, itokisetsa ho qala selemo ka ho le letona!
Pina: Nako (Mofuta o Tala), Black Eyed Peas
Seo U ka se Etsang: Lula le ho pata ka potlako khahlanong le ho hanyetsa khanya ka metsotso e 1½. E fetisetsa mosebetsi ka leoto la hao le letona ka metsotsoana e 30, ebe u fihla ka leoto la hao le letšehali metsotsoana e 30. Etsa maoto ka bobeli ka metsotsoana e 30. Eketsa hanyenyane; pheta mohlala "ho fihlela pheletsong ea pina.
Nako: Metsotso e 5 Lebelo ( RPM ): 80-100 Bothata ( RPE ): 4-5
Pina: Bapala ka thata, David Guetta
Seo U ka se Etsang: Peta ha u ntse u lutse metsotsoana e 30 joale u eketsa ho hanyetsa ho lekaneng ho u tšehetsa boemo bo eme; ipehele sebakeng se emeng (maemong a 3) bakeng sa metsotsoana e 45. Etsa sebapali (maemong a 2) bakeng sa metsotsoana e 45. Khutlela setulong 'ho fihlela qetellong ea pina.
Nako: Nako ea 3 metsotso Lebelo (RPM): 60-80 Mathata (RPE): 6-7
Pina: Letsatsi la Selemo se Secha, U2
Seo U ka se Etsang: Eketsa moeeng-ho hanyetsa ka matla le ho pata sebakeng se lutseng, ho phaella ho hanyetsa metsotsoana e meng le e meng e 30.
Ha u fihla moo u ke keng oa hlola u hanyetsa teng, u itlisetse ho phahama (maemong a 3) 'me u lule moo, u eketsa ho hanyetsa metsotsoana e meng le e meng e 30 ho fihlela pina e fela.
Nako: Nako ea 4 metsotso Lebelo (RPM): Bothata ba 45+ (RPE): 8-10
Pina: Mehopolo, David Guetta & Kid Cudi
Seo U ka se Etsang: Ka ho hanyetsa ka mokhoa o leka-lekaneng (ho lekaneng ho u tšehetsa ha u eme), fumana lebelo la potlako la pele (70-80 RPMs) le ho tsamaea ka nakoana ka metsotsoana e 30. Ebe u etsa letoto la li-4-count kapa 8-count- jumps -4 e lekanang, 4 ho theoha, kapa 8 ho ea holimo, 8 ho fihlela-metsotso e le 1. Ema, tlisa matsoho a hao ho beha 3 le ho matha metsotsoana e 30. Sheba fatše, lula fatše, 'me u qalelle mokhoa oa ho qhaqha ka pina bakeng sa pina eohle.
Nako: Nako ea 3½ metsotso (RPM): Bothata ba 70/100 (RPE): 6-7
Pina: Rata Alamu, Beyoncé
Seo U ka se Etsang: Tlohela ho hanyetsa bicycle e le hore u ka pel'a tsela e bataletseng. Fumana lebelo la boleng bo potlakileng mme u tsamaee ka potlako metsotsoana e 30. Etsa nako ea bobeli ba lebelo la li-25, u tsamaee ka potlako kamoo u ka khonang. E theohela metsotsoana e 30; pheta mohlala ho fihlela qetellong ea pina.
Nako: Nako ea 3½ metsotso (RPM): 70-80 / 110 Bothata (RPE): 6-7
Lipina: Mokete, Madonna; Nako ea Bophelo ba Rōna, Pitbull & Ne-Yo
Seo U ka se Etsang: Eketsa ho hanyetsa litebelisuoa tse boima 'me u etse sepakapaka metsotso e 45. Ema, beha matsoho sebakeng sa 3, eketsa ho hanyetsa 'me u etse hore ho be le boima bo eme 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, lula fatše ka nakoana ka metsotsoana e 30. Pheta mokhoa ona ka lipina tsena ka bobeli, ho etsa hore e mong le e mong a fetise potoloho e thata haholoanyane.
Nako: Metsotso e 8 Lebelo (RPM): 50+ Bothata (RPE): 7-9
Pina: Pina hape, Jennifer Lopez
Seo U ka se Etsang: Khahlanong le ho hanyetsa ka tsela e leka-lekaneng, fumana lebelo la potlako le lebelo (70-80 RPMs) le ho tsamaea ka nakoana ka metsotsoana e 20; etsa phaello ea metsotso e 20 (100 RPMs) ebe o khutlela ho 70-80 RPMs metsotsoana e 20. Tsoela pele mohlala ho pina eo.
Nako: Metsotso e 4 Lebelo (RPM): Bothata ba 70/100 (RPE): 7-8
Pina: Party Rock Anthem, LMFAO
Seo U ka se Etsang: Bolokang lebelo le tsitsitseng (70 ho isa ho 80 RPMs) ka ho hanyetsa ka tsela e itekanetseng metsotsoana e 45; eketsa ho hanyetsa 'me u boloke lebelo la hao le tsitsitse ka metsotsoana e 45. Eketsa lebelo la hau ka 10 RPMs (80 ho isa ho 90 RPM) bakeng sa metsotsoana e latelang e 45; eketsa ho hanyetsa le ho boloka 80-90 RPMs bakeng sa metsotsoana e 45. Ka mor'a moo, eketsa lebelo la hau ka mefuta e meng ea 10 RPM (ho fihlela ho 90 ho ea ho 100 RPMs) metsotsoana e 45; theola 10 RPMs ho tloha ka lebelo la hao (80-90) ka metsotsoana e 45, ebe o theohela ho 70-80 RPMs ho fihlela pina e fela.
Nako: Metsotso e 5 Lebelo (RPM): 70-100 Bothata (RPE): 7-8
Pina: Phahamisa Khalase ea Hao, Pink
Seo U ka se Etsang: E-ba le khanyetso e lekaneng ea ho u tšehetsa ha u eme. Ho tsamaea ka lebelo la ho matha (matsoho a boemo 2) bakeng sa metsotsoana e 40; ha tempo e nka, tlisa matsoho a hao ho beha 3 le ho matha ka otla ka metsotsoana e 25. E lieha ho ema hape hape 'me u phete mohlala ho pina eo.
Nako: Nako ea 3 metsotso Lebelo (RPM): 70-100 Bothata (RPE): 6-7
Pina: U se ke Ua Khaotsa 'U ka Fumana Ho lekaneng, Michael Jackson
Seo U ka se Etsang: Eketsa ho hanyetsa ka matla le ho otlolla ho otla ha u ntse u lutse, u eketsa ho hanyetsa metsotsoana e meng le e meng e 30. Kamor'a metsotso e meraro, emisa, beha matsoho a hau moemong oa 3, 'me u nyolohele holimo, u tsoele pele ho eketsa khanyetso ka metsotsoana e meng le e meng e 30.
Nako: Metsotso e 6 Lebelo (RPM): Bothata ba 45+ (RPE): 7-9
Pina: Tsena ke Matsatsi, li-Maniac tse 10 000
Seo U ka se Etsang: Sheba fatše tseleng e bataletseng 'me u tsamaee ka potlako metsotso e le' ngoe. Etsa hore maoto a hao a sisinyehe, a lule a le molelele setulong, 'me a heme haholo . Etsa hore letoto la 'mele o phahame , o lateloa ke ' mele o tlaase o tlohela baesekele.
Nako: Nako ea 3½ metsotso (RPM): 60-80 Mathata (RPE): 3-4