Kwezani Zotsatira Zanu: Kulimbitsa Masitepe Mogwira Mtima Pamlingo Wolimbitsa Thupi Uliwonse

Mwawawona ku malo ochitira masewera olimbitsa thupi: anthu adatsamira pa kontrakitala, akuwerenga magazini pomwe mapazi awo samayenda. Umo si momwe mumapezera zotsatira.

Makina a Stair Climber ndi amodzi mwa zida zosunthika kwambiri za zida zama cardio zomwe zilipo. Kaya ndinu wophunzira wathunthu mukuyang'ana kuti muchepetse mapaundi angapo kapena othamanga ophunzitsidwa bwino kuti mukhale ndi mphamvu zapamwamba, 'masitepe' atha kukhala ogwirizana ndi zosowa zanu.

Koma kuti mutsegule mphamvu zonse zamakina anu, mufunika dongosolo. Kukwera mopanda cholinga pamapeto pake kumabweretsa kunyong'onyeka komanso phiri.

Mu bukhuli, tikugawaniza machitidwe atatu opangidwa mwasayansi - Woyamba, Wapakati, ndi Wapamwamba - kuti akuthandizeni kuphwanya zolinga zanu zolimbitsa thupi.

1. Maziko: Kulimbitsa Thupi Koyamba (Mphindi 20)

Cholinga: Pangani kulimba mtima ndikuwongolera mawonekedwe. Kuyikira Kwambiri: Kaimidwe. Osatsamira pa handrails!

Kwa oyamba kumene, vuto lalikulu ndi kupirira kwa mtima. Chizoloŵezi ichi chimayang'ana pa 'Steady State' cardio kuti mupange maziko anu a aerobic popanda kuwotcha miyendo yanu mwachangu.

Nthawi	Zochita	Mphamvu (1-10)	Zolemba
0:00 - 5:00	Konzekera	3	Kuyenda pang'onopang'ono. Ganizirani pa kuyendetsa zidendene.
5:00 - 15:00	Kukwera Kwambiri	5-6	Pezani liŵiro limene mungalankhule, koma pamafunika khama. Palibe kutsamira.
15:00 - 20:00	Mtima pansi	2-3	Chepetsani pang'onopang'ono kuti muchepetse kugunda kwa mtima.

Malangizo Othandizira: Ngati mukumva ngati mukugwa, liwiro ndilokwera kwambiri. Chepetsani liwiro m'malo motsamira pa console. Kugwiritsa ntchito imodzi mwa Best Stair Climbers yokhala ndi kufalikira kosalala imathandizira kukhala bwino.

2. Chowotcha Mafuta: Kulimbitsa Thupi Kwapakati (Mphindi 30)

Cholinga: Kuwotcha kwa calorie ndi kutsika kwa miyendo. Kuyikira Kwambiri: Kusintha kwa liwiro.

Mukatha kukwera kwa mphindi 20 momasuka, ndi nthawi yoti mudziwitse Interval Training . Mwa kusinthana pakati pa kutsika kwakukulu ndi kutsika, mumakweza kugunda kwa mtima wanu, zomwe zimawonjezera kutentha kwa kalori ndikuwonjezera nthawi yochira.

• Kutentha: Mphindi 5 (Kuyenda kosavuta)

• Ntchito (Bwerezani Nthawi 10):

• Mphindi 1: Kuthamanga Kwambiri (Kuthamanga 8/10) - Muyenera kupuma kwambiri.

• Mphindi 1: Kuthamanga Kwambiri (Kulimba 4/10) - Gwirani mpweya wanu.

• Kuzizira Pansi: Mphindi 5 (kuthamanga pang'onopang'ono)

Chifukwa chake zimagwira ntchito: 'Chiyerekezo cha 1:1 chogwirira ntchito-kupuma' chimapangitsa kuti kagayidwe kanu kagayidwe kake kakhale kofulumira. Mudzaona kuti Stair Climber Machines ndiwothandiza kwambiri pa izi chifukwa makinawo amakukakamizani kuti musamayende bwino - simungachedwe pokhapokha mutasindikiza batani.

3. Wothamanga: Zapamwamba HIIT & Mphamvu (25 Mphindi)

Cholinga: Mphamvu zophulika, kukula kwa glute, ndi VO2 Max. Kuyikira Kwambiri: Kuyenda kolowera mbali zingapo ndikudumpha masitepe.

Zindikirani: Yesani izi ngati muli ndi malire abwino komanso mphamvu zazikulu.

Maphunzirowa a High-Intensity Interval Training (HIIT) akuphatikizapo 'Kudumpha Kawiri' (kudumpha sitepe), komwe kumatsanzira kupuma ndikuyang'ana kwambiri matumbo ndi hamstrings.

Nthawi	Kuyenda	Kuyikira Kwambiri
0-5 Mphindi	Konzekera	Kukwera kokhazikika.
5-6 Min	Njira Yawiri	Lumphani sitepe ina iliyonse. Yendetsani mwamphamvu kudzera mu glutes.
6-7 Min	Kuchira	Mayendedwe anthawi zonse, pang'onopang'ono.
7-8 Min	Gawo Lambali (Kumanzere)	Tembenuzirani thupi 90 ° kumanja, kuwoloka phazi lakumanzere kumanja.
8-9 Min	Kuchira	Sitepe wamba.
9-10 Min	Gawo Lambali (Kumanja)	Tembenuzirani thupi 90 ° kumanzere, kuwoloka phazi lakumanja kumanzere.
10-11 Min	Kuchira	Sitepe wamba.
11-12 Min	Sprint	Single sitepe, pazipita otetezeka liwiro.
12-15 Min	Bwerezani Kuzungulira	Bwerezani kuzungulira kwa Double Step/Sprint.
15-20 Min	Mtima pansi	Kukwera pang'onopang'ono + makina otambasula osasunthika.

4. Kuyang'anira Kupita Kwanu: Deta ndi Mfumu

Mumadziwa bwanji ngati mukupeza bwino? Osamangoyang'ana pagalasi; yang'anani pa data.

Magawo a Mtima

Anthu ambiri okwera mapiri amakono ali ndi zida zopangira kugunda kwa mtima.

• Malo Owotcha Mafuta: 60-70% ya Max Heart Rate yanu.

• Cardio Zone: 70-85% ya Max Heart Rate yanu.

Kutsata Metrics

Sungani zolemba zanu 'Pansi Pakukwera.' Ngati mudakwera nsanjika 50 mu mphindi 20 sabata yatha, yesani kugunda masitepe 55 sabata ino. Kuchulukirachulukira ndiye chinsinsi chakusintha.

Tech Check: Onetsetsani kuti masensa amakina anu ndi olondola. nthawi zonse Kukonza ma Stair Climber kumaphatikizapo kuyeretsa masensa okhudza kugunda kwa mtima kuti atsimikizire kuti akuwerenga kugunda kwanu molondola.

Mapeto

Wokwera masitepe ndi chilombo cha makina omwe amapereka zovuta zowopsa kwa aliyense. Kaya mukukwera pang'onopang'ono kwa mphindi 20 kapena gawo la HIIT lonyowetsa thukuta, chinsinsi chake ndi kusasinthasintha..

Yambani ndi chizolowezi choyambira, dziwani mawonekedwe anu, ndipo pang'onopang'ono onjezerani mphamvu. Mtima wanu (ndi miyendo yanu) idzakuthokozani.

Mukufuna makina omwe angakuthandizeni kupita patsogolo? Kuyambira mayunitsi apanyumba mpaka mabizinesi ogulitsa, sakatulani mndandanda wathu wonse wa Ma Stair Climber Machines kuti mupeze mnzanu wabwino kwambiri wophunzitsira.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: Ndikangati ndiyenera kuchita masewerawa?

A: Kwa oyamba kumene, nthawi za 3 pa sabata ndizoyenera kulola kuchira. Ogwiritsa ntchito apamwamba amatha kukwera maulendo 4-5 pa sabata, kusinthasintha pakati pa masiku ovuta (HIIT) ndi osavuta (Steady State).

Q: Kodi ndingagwire ma handrails?

A: Mutha kugwiritsa ntchito moyenera (kukhudza kopepuka), koma osathandizira kulemera kwanu. Ngati mumatsamira, mumachepetsa kutenthedwa kwa calorie mpaka 30% ndikuyika pachiwopsezo.

Q: Ndi nsapato ziti zomwe ndiyenera kuvala?

Yankho: Valani nsapato zolimba zothamanga zogwira bwino. Nsapato zothamanga ndi zabwino, koma nsapato zodutsamo nthawi zambiri zimapereka kukhazikika kwabwino kwa malo ophwanyika a masitepe.

Q: Chifukwa chiyani mapazi anga achita dzanzi?

A: Izi ndizofala pamakina a cardio. Nthawi zambiri zimatanthawuza kuti zingwe za nsapato zanu zimakhala zolimba kwambiri kapena mukukakamira nthawi zonse pa mpira wa phazi lanu popanda kuwukweza mokwanira. Yesani kugwedeza zala zanu nthawi ndi nthawi panthawi yolimbitsa thupi.