Wanpela rot bilong Daunim ol Leg long Dainamik Saikling

1. Womim pastaim long ron long baisikol
Bifo we yu stat blong ron long wan spot we i gat spot, mekem sam eksasaes blong Woming up, olsem ron blong ron mo muvum ol joen blong yu. Afta we yu go long wan daenamik baeskel, yu save wom ap tu blong sam minit long wan hae frekwensi mo smol spid (hemia, wetem moa lap mo smol efot) blong mekem bodi blong yu i swet smol mo blokem diskomfot we i kamaot from wan eksasaes we i stap kam antap wantaem nomo.

2. Stretim pasin bilong ron long baisikol
Fasin blong ron long hos we i no stret, i no no save kasem samting we leg blong hem i slim, be i save spolem bodi tu. Planti taim, pasin bilong ron long baisikol i save ron i go long narapela hap em long slip liklik, stretim ol han, taitim bel, adoptim rot bilong pulim win i gat Diapragmatik, ol lek i wankain wantaim kros bim bilong baisikol, holim skru na hip join i wok bung wantaim, na putim gut yau long ritm bilong raid.

3. Holim muvmen bilong pedal
Taem yu stap ron long wan daenamik baeskel, pedal i no blong step daon wetem leg blong yu. Tanem ol pedal wan taem nomo mo yu save muv i go fored. Be, oli mas seraotem i go long fo muvmen we i folem olgeta: step, pulum, leftemap, mo pusum. Step daon long ol sol blong ol leg fastaem, afta yu pulumbak mo pulumbak long ol pikinini blong leg, afta leftemap olgeta i go antap, mo long en, pusum olgeta i go fored blong finisim ful saekol blong pedal. Kain ritmik pedal olsem i no save sevim eneji tasol, tasol tu i save helpim spit. Long dispela rot tasol yumi inap mekim gutpela wok bilong slim.

4. Taim bilong ron long baisikol em samting olsem 30 minit
Taim yu ron long wanpela baiskol i gat strong i save kisim inap 30 minit bilong kirap kukim gris na ol kalori. Taem i sot tumas blong gat paoa blong lusum hevi mo leg blong hem i slim, mo taem i longfala tumas blong mekem se bodi i taed long bodi. Olsem na em i gutpela moa long kisim taim bilong ron long baisikol inap olsem 30-40 minit.

5. Rilaksim lek bilong yu bihain long yu ron long baisikol
Bihain long em i ron long baisikol, em i bikpela samting long masasim na mekim lek i malolo long helpim blut long ron gut, daunim ol masol bilong lek i pas gut long taim bilong eksasais, na no ken mekim ol masol bilong lek i kamap tik bikos long hai- intensiti eksasais.