Momwe Mungasankhire Makina Abwino Opalasa: Ubwino 5 Wapamwamba Pathanzi Lamakina Opalasa

M'dziko lodzaza ndi zida zolimbitsa thupi, machitidwe amabwera ndikuchoka. Koma Rowing Machine (kapena ergometer) yakhala ikuyesa nthawi, ikusintha kuchokera ku chida chophunzitsira opalasa osankhika kupita ku malo ochitira masewera olimbitsa thupi padziko lonse lapansi.

N’chifukwa chiyani anthu ambiri akutchuka? Chifukwa ndi kothandiza.

Mukasankha momwe mungagwiritsire ntchito nthawi yanu ndi mphamvu zanu, mukufuna kubwereranso kwambiri pazachuma. Kaya ndinu wongoyamba kumene kapena wothamanga wodziwa bwino, zabwino zakuthupi zakupalasa sizingafanane. M'nkhaniyi, tikulowa mu sayansi chifukwa chake kusankha wopalasa kungakhale chisankho chabwino kwambiri pa thanzi lanu.

1. The Ultimate Full-Thupi Workout

Maganizo olakwika kwambiri okhudza kupalasa n'chakuti ndi 'masewero olimbitsa thupi a manja'.

Lamulo la 86%.

Malinga ndi kafukufuku wa bungwe la English Institute of Sport, kupalasa kumakhudza 86% ya minofu ya thupi lanu . Mosiyana ndi njinga yoyima (yomwe imayang'ana pa quads ndi ana a ng'ombe), kupalasa kumafuna khama logwirizana kuchokera:

• Miyendo (60% ya mphamvu): Quads, hamstrings, ndi glutes zimayendetsa sitiroko.

• Kore (30% ya mphamvu): Mimba ndi obliques zimakhazikika torso yanu.

• Thupi Lapamwamba (10% ya mphamvu): Lats, rhomboid, mapewa, ndi biceps zimamaliza kukoka.

Kuyanjana kwakukulu kumeneku kumatanthauza kuti mukupanga mphamvu mu unyolo wanu wakumbuyo (kumbuyo kwa thupi) pamene mukugwira ntchito ndi unyolo wanu wam'mbuyo, ndikupanga thupi loyenera, logwira ntchito.

Yang'anani zida: Kuti mukhale ndi thupi lonse, mufunika zida zomwe zimakukaniza bwino. Onani mndandanda wathu wa Makina Otsogola Abwino Kwambiri opangidwira magwiridwe antchito a ergonomic.

2. Thanzi Lapamwamba Lamtima

Kupalasa ndikwapadera chifukwa ndi ntchito ya aerobic yomwe imafunikira mphamvu. Chikhalidwe chapawirichi chimakakamiza mtima wanu kugwira ntchito molimbika kupopera magazi kumagulu onse aminyewa aja.

Thanzi la Mtima ndi Kupirira

Kupalasa pafupipafupi kumawonjezera VO2 Max yanu - kuchuluka kwa mpweya womwe thupi lanu lingagwiritse ntchito pochita masewera olimbitsa thupi. VO2 Max yapamwamba imalumikizana ndi thanzi labwino la mtima komanso kulimba. Chifukwa mumatha kuwongolera mayendedwe, kupalasa ndi koyenera pamagulu onse olimbitsa thupi.

• Kukhazikika: Kupalasa kwautali, kosinthasintha kumapangitsa mtima kupirira.

• Kuthamanga: Kuphulika kwakufupi, kuphulika kumawonjezera mphamvu ya anaerobic.

3. Kulemera Kwambiri ndi Kuwotcha Kalori

Ngati cholinga chanu ndikuchepetsa thupi, makina opalasa ndi othandiza kwambiri. Chifukwa amalemba magulu ambiri a minofu, mphamvu yofunikira ndi yochuluka kwambiri.

Equation ya Kalori

Malingana ndi kulemera kwanu ndi mphamvu zanu, mukhoza kutentha pakati pa 600 mpaka 900 calories pa ola pa wopalasa. Izi zikufanana ndi kuthamanga mothamanga, koma popanda kukhudza kophatikizana.

Kuphatikiza apo, kupalasa mwamphamvu kwambiri kumayambitsa mphamvu ya EPOC (Kugwiritsa Ntchito Oxygen Kwambiri Pambuyo Polimbitsa Thupi). Izi zikutanthauza kuti thupi lanu likupitirizabe kutentha ma calories kwa maola ambiri mutachoka pamakina pamene akugwira ntchito kuti achire.

4. Zotsatira Zochepa, Mphotho Yapamwamba

Chimodzi mwa zopinga zazikulu zomwe zimalepheretsa kuchita masewera olimbitsa thupi ndi kupweteka kwa mafupa. Kuthamanga kapena kudumpha kungakhale nkhanza pa mawondo ndi akakolo.

Kusunga Malumikizidwe Anu

Kupalasa ndi ntchito yotseka , kutanthauza kuti mapazi anu amalumikizana ndi zopondapo. Palibe kugwedezeka kwamphamvu. Izi zimapangitsa kukhala koyenera kuchita masewera olimbitsa thupi:

• Masiku akuchira.

• Anthu omwe ali ndi nyamakazi.

• Kukonzanso pambuyo povulala.

Malangizo Okonzekera: Kuti sitiroko yanu ikhale yosalala komanso yopanda mphamvu, onetsetsani kuti zida zanu zili bwino kwambiri. Basic Rowing Machine Maintenance , monga kupukuta pansi pa monorail ndikuyang'ana mafuta a unyolo, zimatsimikizira kuti kuyenda kumakhalabe kwamadzimadzi komanso kotetezeka kwa ziwalo zanu.

5. Umoyo Wamaganizo: Wosinkhasinkha 'Swoosh'

Thanzi lakuthupi limagwirizana mosagawanika ndi kukhala ndi maganizo abwino. Kupalasa kumapereka phindu lapadera lamalingaliro lomwe makina ena alibe: Rhythm.

Kuchepetsa Kupsinjika Maganizo

Kubwerezabwereza kwa sitiroko yopalasa—Kugwira, Kuyendetsa, Malizani, Kubwezeretsa—kungakhale kusinkhasinkha mozama. Phokoso la flywheel (makamaka pamadzi ndi opalasa ndege) limapanga phokoso loyera lomwe limathandiza kuletsa zododometsa.

Malinga ndi Harvard Health Publishing, masewera olimbitsa thupi a rhythmic aerobic amachepetsa mahomoni opsinjika ngati adrenaline ndi cortisol pomwe amathandizira kupanga ma endorphins, zokwezera thupi lachilengedwe.

Mapeto

Mukasankha kupalasa, mukusankha kuchita bwino. Mukusankha masewera olimbitsa thupi omwe amalimbitsa mtima wanu, amasema minofu yanu, amateteza mafupa anu, komanso amachotsa malingaliro anu - zonsezi mu gawo limodzi.

Kaya muli ndi mphindi 15 kapena ola limodzi, makina opalasa amapereka zotsatira zomwe zida zina zochepa zingafanane.

Kodi mwakonzeka kusintha chizolowezi chanu? Sakatulani zomwe tasankha za premium Makina Opalasa ndikupeza mtundu wabwino kwambiri wolumikizira nyumba yanu yochitira masewera olimbitsa thupi.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: Kodi kupalasa kudzandibwezera mmbuyo mochuluka?

A: Zosatheka. Pokhapokha ngati mukuchita masewera olimbitsa thupi ngati othamanga a Olimpiki ndikudya zopatsa mphamvu zambiri, kupalasa kumalimbitsa minofu yowonda komanso matanthauzidwe, kuwongolera kaimidwe kanu m'malo mokupangitsani kukhala wolemera.

Q: Kodi kupalasa kuli bwino kuposa kuthamanga?

A: Kwa anthu ambiri, inde. Kupalasa kumawotcha zopatsa mphamvu zofananira koma osakhudza mfundo zolumikizirana, zomwe zimapangitsa kukhala njira yokhazikika yolimba kwanthawi yayitali poyerekeza ndi kuthamanga kwapamsewu.

Q: Kodi ndingathe kupalasa tsiku lililonse?

Yankho: Inde, chifukwa ndizochepa, kupalasa tsiku ndi tsiku kuli kotetezeka. Komabe, mverani thupi lanu. Kusinthana pakati pa magawo olimba ndi mizere yopepuka yopepuka ndiyo njira yabwino yopewera kuphunzitsidwa mopambanitsa.

Q: Kodi kupalasa kumawotcha mafuta am'mimba?

A: Inde. Ngakhale simungathe 'kuchepetsa' mafuta, kutentha kwa caloric kwa kupalasa kumathandiza kuti mafuta awonongeke. Kuphatikizana ndi kukhudzidwa kwapakati pa sitiroko, izi zimathandizira kuwulula chigawo chocheperako pakapita nthawi.