Mona leeto le thata, le nang le mekhoa e metle u ka etsa litsela tse tharo tse fapaneng
Tsela e tsitsitseng ea sekepe sa solo e ntle ha u batla ho palamisa ha u ntse u mametse melaetsa e u susumelletsang hore u itšusumetse sebakeng sa hau sa matšeliso. E fana ka sephutheloana se feletseng-tse ling tsa ho hloa maralla (ho u thusa hore u matlafatse), mosebetsi o potlakileng (ho ntlafatsa lebelo la hao le matla), mathata a maholo (ho thusa mesifa ea hao hore e fetohe haholoanyane), le ho feta. U tla khona ho fumana groove ea hao ho-le mofufutso o tebileng ho-ha u ntse u senya boemo ba hao ba ho ikoetlisa!
Habohlokoa le ho feta, leeto lena le nka tsela e feto-fetohang, e bolelang hore o ka e etsa e 'ngoe ea litsela tse peli: E le mokoloko o thehiloeng ka ho otla moo u tsamaisang lebelo la hau ho lipina tse ling; kapa e le leeto la moetlo oo u batlang ho o fumana bakeng sa maemo a fapaneng. Khetho ea boraro: U ka fetola litsela tse peli tse u tšoanelang. (Haeba u khetha ho palama ho otla, u hlokomolohe tataiso ea RPM e latelang.)
Ho sa tsotellehe tsela eo ue khethileng, mehato ea pele e tla kopanya lethathamo la hao la tlhatlalatso, tlatsa botlolo e kholo ea metsi ho u sireletsa hantle nakong ea leeto, 'me u nke thaole. Ebe, hloella holim'a sesepa mme u itokisetse ho tsosolosa lipolelo tsa hau le ho tsoa mosebetsing o utloang!
Pina: Hlakola Boogie, The Jacksons
Seo U ka se Etsang: Fumella . Lula le ho robala ka ho hanyetsa ka tsela e itekanetseng ka nako e tsitsitseng bakeng sa metsotso e 1½; tsepamisa kelello ho hlahisa lichapo tse kholo tse boreleli, li otla ntlha e 'ngoe le e' ngoe holim'a selikalikoe le leoto le leng le le leng hohle.
Eketsa ho hanyetsa hanyenyane joale fetisetsa mosebetsi ho leoto la hao le letona ka metsotsoana e 30; e latelang, fetisetsa mosebetsi ho leoto la hau le letšehali metsotsoana e 30. Eketsa ho hanyetsa hape 'me u kopanye maoto ka bobeli bakeng sa pina eohle.
Nako: Nako ea 3½ metsotso (RPM) : 80-100 Bothata ( RPE ): 4-5
Pina: Sena ke Seo U Ileng Ua se Tla, Calvin Harris (ea nang le Rihanna)
Seo u lokelang ho se etsa: Ka ho itšireletsa ka tsela e itekanetseng ka baesekele, emisa ( matsoho a 2 ) 'me u fumane le ho boloka lebelo le bonolo, le bonolo ho feta pakeng tsa 60 le 80 RPMs. Ha tempo ea 'mino e phahama, tlisa matsoho a hao hore u behe 3, u tlohele letheka,' me u nke lebelo la hao (90 ho ea ho 100 RPMs). Ha e lieha ho khutlela morao, khutlela sebakeng se lokileng sa jog. Pheta mohlala ho fihlela qetellong ea pina.
Nako: Nako ea 3 3 metsotso (RPM): 60/100 Bothata (RPE): 6-8
Pina: Litaba tsa lelapa, Mary J. Blige
Seo u lokelang ho se etsa: E-ba le setulo, eketsa ho hanyetsa ka matla le ho phahamisa, ho boloka lebelo le ka holimo ho 50 RPMs bakeng sa motsotso o le mong. Eketsa ho hanyetsa ho eketsehileng, emisa matsoho a hau sebakeng sa 3, 'me u phunyeletse ka metsotsoana e 30. E-ba le setulo mme u phete mohlala ho fihlela qetellong ea pina.
Nako: 4 metsotso e 4½ Lebelo (RPM): Bothata ba 50+ (RPE): 7-9
Pina: Ets'itse holimo, e khōlō Lazer
Seo U ka se Etsang: Tlosa ho hanyetsa bicycle e le hore u ikutloe u le ka holim 'a tsela e teteaneng. Batla lebelo le potlakileng pakeng tsa 80 le 90 RPM le ho tsamaea ka tsela e matla, e tsitsitseng ho pholletsa le pina.
Nako: Metsotso e 3 Lebelo (RPM): 80-90 Bothata (RPE): 6-7
Pina: LES Artistes, Santigold
Seo U ka se Etsang: Eketsa ho hanyetsa ho lekaneng ho u tšehetsa ha u eme empa u tsoele pele ho tsamaea ka setulo sa metsotsoana e 30. Ema, ema letheka ka morao, beha matsoho a hau moemong oa 3 'me ue qete metsotsoana e 30. Tlisetsa setepe se emeng hantle (matsoho a boemong ba 2) 'me u roale metsotsoana e 30. E-ba le setulo mme u phete mohlala ona, u tsoele pele ho otla libaka tsohle tse tharo, ho fihlela qetellong ea pina.
Nako: Nako ea 3½ metsotso (RPM): 60/80 Bothata (RPE): 6-8
Pina: Ha U Khaotse ho Utloisisa, Justin Timberlake
Seo u lokelang ho se etsa: E-ba le setulo, eketsa ho hanyetsa ka matla le ho phahamisa, ho boloka lebelo le ka holimo ho 50 RPMs bakeng sa motsotso o le mong.
Eketsa ho hanyetsa ho eketsehileng, emisa matsoho a hau moemong oa 3, 'me u roale metsotsoana e 30. E-ba le setulo, eketsa ho hanyetsa hanyenyane, 'me u phete mohlala ho pina.
Nako: Metsotso e 4 Lebelo (RPM): 50+ Bothata (RPE): 7-9
Pina: Ke Freak, Enrique Iglesias
Seo U ka se Etsang: Tlohela ho hanyetsa ho tloha ka baesekele ho fihlela e ikutloa eka u ka pel'a tsela e bataletseng. Fumana kabelo e potlakileng (70-80 RPMs) mme u tsamaee ka potlako metsotsoana e 30. Ebe o sutumetsa maoto a 110 RPM ka metsotsoana e 25. Khutlela lebelo le potlakileng (70-80) bakeng sa metsotsoana e 30; joale, sutumetsa lebelo la hau ho 110 RPM ka metsotsoana e 30. Pheta ho latellana hohle ho pina.
Nako: Nako ea 3 3 metsotso (RPM): 70-110 Mathata (RPE): 6-9
Pina: Ho baleha, Galantis
Seo u lokelang ho se etsa: Eketsa moeeng-ho lemala ho matla, 'me u eme le ho pata matsoho ka boemong ba 3. Eketsa ho hanyetsa ho feta metsotsoana e meng le e meng e 30, ebe u nka lebelo la hao nakong ea chori pele u lieha ho ea lebelo la hau la pele. Tloha setulong 'me u boloke lebelo lena-le-ho hanyetsa-ho eketsa mohlala ho pholletsa le pina.
Nako: Nako ea 3 3 metsotso (RPM): 50+ Bothata (RPE): 8-10
Pina: Bailando, Enrique Iglesias
Seo U ka se Etsang: Tlohela ho hanyetsa ho tloha ka baesekele ho fihlela e ikutloa eka u ka pel'a tsela e bataletseng. Lula u lutse, u fumane lebelo le lekaneng (70-80 RPMs) mme u tsamaee ka nakoana metsotsoana e 20. Ka nako eo, sutumetsa lebelo la hau ho 100 RPM ka metsotsoana e 20. Khutlela ka lebelo le potlakileng (70-80 RPMs) 'me u phete mokhoa ona ho pholletsa le pina.
Nako: Metsotso e 4 Lebelo (RPM): 70-100 Bothata (RPE): 6-9
Pina: Romella Lerato la Ka, Adele
Seo u lokelang ho se etsa: Ka ho hanyetsa ka thata sepakeleng, fumana le ho boloka lebelo le potlakileng (pakeng tsa 70 le 80 RPMs) metsotsoana e 45. Lula fatše, eketsa ho hanyetsa hanyenyane 'me u sutumise lebelo la hao metsotsoana e 30 ha tempo ea' mino e nka. E lie fatše, eketsa ho hanyetsa hanyenyane, 'me u phunyeletse ka metsotsoana e 35. Ka nako eo, eketsa ho hanyetsa le ho sutumetsa lebelo la hau ha tempo ea 'mino e nka le ho tšoara lebelo lena le lecha ka metsotsoana e 40. E liehe fatše, eketsa ho hanyetsa ho feta, 'me u phunyeletse habonolo metsotsoana e 20. Ha tempo e nka, sututsa lebelo la hau bakeng sa metsotsoana e 40. Feta karolo eohle ea pina ka tsela e tsitsitseng. (Hlokomela: Lula u lutse nako eohle.)
Nako: Nako ea 3 3 metsotso (RPM): 70/90 Bothata (RPE): 7-9
Pina: Bang Bang, Jessie J., Ariana Grande le Nicki Minaj
Seo U ka se Etsang: Tlosa ho hanyetsa bicycle e le hore u ikutloe u le ka holim 'a tsela e teteaneng. Fumana kabelo e potlakileng (70-80 RPMs) mme u tsamaee ka potlako metsotsoana e 20. Ka nako eo, sutumetsa lebelo la hau ho 100 RPM ka metsotsoana e 20. Khutlela ka lebelo le potlakileng (70-80 RPMs) 'me u phete mokhoa ona ho pholletsa le pina. Khetho ea moferetsi-haeba u khetha ho palama pina ena ha u eme, u amoheleha-feela u tiise hore u beha matsoho a le boemong ba 3 le ho eketsa ho hanyetsa ho fana ka tšehetso e lekaneng.
Nako: Nako ea 3 metsotso Lebelo (RPM): 70-100 Bothata (RPE): 6-9
Pina: Metsi, Galantis
Seo U ka se Etsang: Nako ea ho pholile . Lahlela ho hanyetsa ha hao tseleng e bataletseng 'me u tsamaee butle butle ka metsotso e le' ngoe. Ha u ntse u boloka maoto a hao a falla, lula sethaleng seetleng. Nka moea o moholo, o phefumoloha haholo , 'me u etse letoto la ' mele o ka holimo . Tloha ka baesekele 'me u latele le letoto la ' mele o tlaase ha u ntse u eme fatše. Haeba nako e lumella, etsa tse ling bakeng sa morao , hape.
Nako: Nako ea 3 3 metsotso (RPM): 50+ Bothata (RPE): 3-4