Ntawm no yog koj lub caij nyoog rau caij nyuaj rau cov yeeb yaj duab raws li playlist.
Hauv kev qhuas ntawm Oscars thiab peb txoj kev hlub ntawm cov yeeb yaj kiab, ntawm no yog qhov khaus caij nyoog ua si rau cov nkauj uas nyob hauv cov tsos nrov. Koj mam li tackle ib co toj siab thiab ua haujlwm ntau hauv kev ua haujlwm no - thaum lawv tseem tuaj yeem ua kom koj lub zog thiab muaj lub zog. Theem ib: ua yeeb yaj duab nrog cov nkauj nram no. Xav kom crank tuaj rau kev lom zem yam? Sim pom cov yeeb yaj kiab txhua zaj nkauj los ntawm thaum caij (muaj ib qho tseem ceeb kawg).
Tam sim no, ua ib lub raj mis dej kom loj nyob hauv dej kom zoo thiab tuav lub phuam so vim koj lav phom hle !
Song: Zoo siab, Pharrell Williams
Yuav ua li cas: Ua kom sov. Zaum thiab tus kav yau tsis tiv thaiv lub teeb rau-rau-qib kab mob rau 1½ feeb. Hloov ua haujlwm rau koj sab xis kom ntev li 30 feeb, ces mus rau sab laug ceg rau 30 feeb. Txaus ntxiv thiab ua ob sab ceg ob zaug.
Ntev: 4 feeb Cim (RPM) : 80-100 Teeb meem ( RPE ): 4-5
Song: Kaw thiab tsav, Rihanna
Yuav Ua Li Cas: Pedal thaum zaum ntawm 30 feeb; ntxiv kom txaus pab txhawb koj hauv txoj hauj lwm teev thiab coj koj tus kheej mus rau ib qho kev khiav ( tes hauv txoj hauj lwm 3) rau 30 feeb. Txav mus rau ib qho chaw khiav (tes hauv txoj hauj lwm 2) rau 30 feeb. Rov qab mus rau lub eeb rau 30 feeb. Rov ua dua tus qauv.
Ntev: 3½ feeb Ceev (RPM): 60-80 Teeb meem (RPE): 6-7
Song: Nws Yuav Siv Ob, Rob Base & DJ EZ Pob Zeb
Yuav ua li cas: Ntxiv nruab nrab-hnyav thiab pedal thaum zaum, ntxiv tsis kam txhua 30 feeb.
Thaum koj tsis tuaj yeem ua haujlwm ntau dhau los hauv lub eeb, coj koj tus kheej mus rau qhov chaw nce (tes nyob hauv txoj hauj lwm 3) thiab nyob rau ntawd, txuas ntxiv mus ntxiv txhua 30 feeb kom tag nro zaj nkauj.
Ntev 5 feeb (RPM): 45+ Teeb meem (RPE): 8-10
Song: 1901, Phoenix
Yuav Ua Li Cas: Thaum lub sij hawm zaum, tus pedal muaj kev tiv thaiv me ntsis rau hauv lub tsheb kauj vab.
Sim ua kom koj pace zoo rau tag nrho lub sijhawm.
Ntev ntev li 3: 3 feeb (RPM): 80-90 Teeb meem (RPE): 6
Song: Nkauj Hli Vwj - Txhob Rhuav Txoj Kev Sis Hlub
Yam Uas Yuav Tau Ua: Nrog lub teeb rau nruab nrab ntawm lub tsheb kauj vab, nrhiav kev ceev pauv sai (70-80 RPMs) thiab khi tsis tau rau 30 feeb; ua li 25-vib voj khiav ceev (RPMs ntawm 110). Rov ua dua tus qauv thoob plaws hauv zaj nkauj.
Ntev: 4 feeb Cim (RPM): 70/110 Teeb meem (RPE): 7-8
Song: Footloose, Kenny Loggins
Yam Uas Yuav Tau Ua: Muab qhov nruab nrab ntawm kev caij tsheb kauj vab, sawv nrog koj ob txhais tes hauv txoj hauj lwm 3, thiab tswj kom ruaj khov (70 thiab 80 RPMs) rau 1 feeb. Ua ib lub pob tw 45-thib ob, thawb koj pace sai npaum li koj tuaj yeem ua. Tawm rov qab rau 70 mus rau 80 RPMs rau 1 feeb. Ua lwm 45-thib ob khiav ntawm qhov siab tshaj plaws. Caij 30 lub vib nas this dhau ntawm lub siab nyiam. (Cim: Koj nyob nraum sawv rau tag nrho cov nkauj.)
Ntev: 4 nas this (RPM): 70/100 Teeb meem (RPE): 8-9
Song: Ua tsis taus pa, Pearl Jam
Yuav ua li cas: Ntxiv nruab nrab-hnyav thiab pedal, zaum, rau 1 feeb. Ntxiv me ntsis ntxiv ua hauj lwm thiab nce mus rau sawv ntsug li 30 feeb. Rov qab mus rau lub eeb, ntxiv ua hauj lwm, thiab pedal seated rau 1 feeb.
Sawv cev thiab tso tes nrog txoj haujlwm nyob hauv txoj hauj lwm 3 rau 30 feeb. Zaum, ntxiv zog, thiab pedal mus li 30 feeb. Sawv ntsug, ntxiv zog, thiab nce 1 feeb. Rov qab mus rau ib qho chaw zaum ntawm 30 feeb. Ntxiv ntau dua yog tias koj ua tau; tag zaj nkauj.
Ntev: 5½ feeb Ceev (RPM): 45+ Teeb meem (RPE): 8-10
Song: Jay Ho!, AR Rahman & Tus Pussycat Dolls
Yam Uas Yuav Tau Ua: Tso koj lub zog tuaj yeem mus rau theem me-rau-qib thiab pedal briskly thaum zaum. Sim ua kom koj pace zoo rau tag nrho lub sijhawm.
Ntev sijhawm: 3 ½ feeb (Speed RPM): 80-90 Teeb meem (RPE): 6
Song: Cia peb mus vwm, Tub huabtais
Yam Uas Yuav Tau Ua: Muaj kev tsis sib haum xeeb ntawm lub tsheb kauj vab, tswj kom muaj yees (60 mus 70 RPMs) rau 45 feeb. Nce koj tus pace los ntawm 10 RPMs (70 rau 80 RPMs) thiab tuav nws ruaj rau 45 feeb. Ntxiv mus, thawb koj pace los ntawm 10 ntau dua RPMs (80 mus 90 RPMs) rau 45 feeb. Thaum kawg, ua kom koj tus leb mus 90 mus 100 RPMs rau 45 feeb. Tawm 10 RPMs ntawm koj qhov pace (nqis mus rau 80 mus 90 RPMs) rau 30 feeb. Tawm kom 70 mus rau 80 RPMs rau 30 feeb. Sau zaj nkauj ntawm 60 thiab 70 RPMs.
Ntev: 4¾ feeb Cov Yuam Kev (RPM): 70/100 Teeb meem (RPE): 7-8
Song: Livin 'la Vida Loca, Ricky Martin
Yuav ua li cas: Muaj kev tsis txaus siab ntawm lub tsheb kauj vab, nrhiav qhov ceev nrawm pace (70-80 RPMs) thiab pedal tsis tshee li ntawm 20 seconds ces ua li 20-thib kom ceev ntub (rau 100 RPMs). Rov qab mus rau 70-80 RPMs rau 20 vib nas this ces rov qab nws nce mus txog 100. Khaws cov qauv mus.
Ntev: 4 feeb Ceev (RPM): 70/100 Teeb meem (RPE): 7-8
Song: Nyob hauv Asmeskas, James Brown
Yuav ua li cas: Ntxiv nruab nrab-hnyav ua haujlwm, sawv ntsug, thiab nce ntiv tes nrog txoj haujlwm 3. Ntxiv me ntsis kev tawm tsam txhua 45 feeb kom txog thaum koj mus txog saum. Nyob twj ywm tawm ntawm lub eeb tag nrho txoj kev!
Ntev: 4¾ feeb Kev Ruaj (RPM): 45+ Teeb meem (RPE): 8-10
Song: Hluas thiab Zoo nkauj, Lana Del Rey
Yam Uas Yuav Tau Ua: Nqa mus rau ib txoj kev tiaj tus thiab pedal tsis tshee rau 1 feeb. Khaws koj ob txhais ceg tsiv, zaum saum siab, sib zog nqus pa , thiab ua lub cev ntawm lub cev . Ua raws li kev txo lub cev tawm ntawm lub tsheb kauj vab.
Ntev: 4 feeb (RPM): 60+ Teeb meem (RPE): 3-4
Thiab yog qhov qhwv!
Zaj kwv txhiaj / Movie Key:
Zoo siab, Despicable Kuv 2
Kaw thiab tsav, Wreck-It Ralph
Nws siv ob, Lub Tshaj Tawm
1901, Kev Ua Phooj Ywg
Ua Rau Koj Hlais, Nqa Nqaij Me Me
Footloose, Footloose
Ua tsis taus pa, Singles
Jai Ho, Slumdog Millionaire
Wb mus vwm, Ntshav los nag
Livin 'la Vida Loca, Shrek 2
Nyob hauv Asmeskas, Rocky IV
Cov tub ntxhais hluas thiab zoo nkauj, Lub Great Gatsby