Sayansi Yokwera Masitepe: Momwe Makina Okwera Masitepe Amasinthira Thanzi Lanu

Yendani kumalo ochitira masewera olimbitsa thupi aliwonse nthawi yayitali kwambiri, ndipo mudzawona mzere ukupanga makina amodzi: Stair Climber. Nthawi zambiri amatchedwa 'makina omwe aliyense amakonda kudana nawo.'

Koma n'chifukwa chiyani chida chotopetsachi chikutchuka kwambiri? Sichingochitika chabe. Kuchita bwino kwa okwera masitepe kumachokera ku biomechanics ndi physiology . Mosiyana ndi kusuntha pa malo athyathyathya, kukwera kumapangitsa thupi lanu kulimbana ndi mphamvu yokoka ndi sitepe imodzi, kumapangitsa kuti mtima wanu ndi minofu ikhale yofunikira.

M'nkhaniyi, tikufufuza sayansi kumbuyo kwa Stair Climber Benefits , kuphwanya ndendende zomwe zimachitika kwa thupi lanu pamene mukuyamba kukwera ndi chifukwa chake ndi imodzi mwa ndalama zomwe mungachite kuti mukhale ndi thanzi labwino.

1. Thanzi Lamtima: Ubwino Wowonekera

Phindu lalikulu la sayansi la kukwera masitepe ndikuwongolera mwachangu kwa mtima wamtima (VO2 Max).

Physiology ya 'Vertical Displacement'

Mukayenda kapena kuthamanga pa treadmill yosalala, mumayendetsa patsogolo. Komabe, pokwera masitepe, mukupeza 'kusuntha molunjika.' Mukukweza thupi lanu lonse m'mwamba motsutsana ndi mphamvu yokoka.

• Kuyankha kwa Mtima: Kafukufuku amasonyeza kuti kukwera masitepe kumakweza kugunda kwa mtima mofulumira kusiyana ndi kuyenda pamtunda womwewo. Izi zimakakamiza mtima kupopa magazi ochulukirapo, kulimbitsa minofu yamtima pakapita nthawi.

• Mitsempha ya Mitsempha: Malingana ndi American Heart Association , ntchito zamphamvu monga kukwera masitepe zingathe kuchepetsa kwambiri chiopsezo cha kuthamanga kwa magazi ndi kupititsa patsogolo thanzi la mitsempha.

Mwa kuphatikiza ma Stair Climber Workouts nthawi zonse m'chizoloŵezi chanu, mumaphunzitsa mtima wanu kuti ukhale wogwira mtima, kuchepetsa kugunda kwa mtima wanu ndikuwongolera mphamvu zonse.

2. Thupi Lonse la Minofu Chibwenzi

Anthu ambiri amaganiza kuti makina a cardio amagwira ntchito pamtima. Komabe, okwera masitepe kwenikweni ndi 'makina osakanizidwa' omwe amaphatikiza cardio ndi maphunziro olimbikira.

Kutsata Chain Posterior

Sayansi ya 'sitepe' imaphatikizapo kusuntha kwakuya komwe kumayang'ana magulu akuluakulu a minofu m'munsi mwa thupi:

1. Gluteus Maximus: Pamene mukukulitsa chiuno chanu kuti mukwere, glutes ndiye dalaivala wamkulu. Ichi ndichifukwa chake wokwera phiri amadziwika ndi glute toning.

2. Quadriceps: Kukula kwa mawondo kumafunika kukweza thupi kumanyamula quads kwambiri.

3. Ana a ng'ombe ndi Kore: Ana a ng'ombe anu amalimbitsa bondo ndi sitepe iliyonse, pamene minofu yanu yam'mimba (m'mimba ndi m'munsi) imayenera kuwotcha nthawi zonse kuti mukhale wowongoka komanso wosagwa.

Chidziwitso cha Sayansi: Mosiyana ndi chopondapo, pomwe lamba amatha 'kukoka' mwendo wanu kumbuyo, wokwera pamasitepe amafunikira kuti mukweze mwendo wanu mwachangu, zomwe zimapangitsa kuti minofu ikhale yayikulu.

3. Masamu a Kalori Kuwotcha

Ngati cholinga chanu ndikuwongolera kulemera, wokwera masitepe ndi masamu omwe mungasankhe.

Zofanana za Metabolic (METs)

Asayansi ochita masewera olimbitsa thupi amagwiritsa ntchito METs kuti ayese kukula kwake. Kupumula ndi 1 MET.

• Kuyenda (3 mph): ~3.5 METs

• Kukwera Masitepe: ~ 8.0 mpaka 10.0 METs

Chifukwa cha kuchuluka kwa minofu yomwe imayenera kukweza kulemera kwa thupi, kukwera masitepe kumawotcha ma calories pamlingo wapamwamba kwambiri kuposa ntchito zapansi. Gawo la mphindi 30 limatha kutentha kulikonse kuyambira 200 mpaka 400 zopatsa mphamvu kutengera kulemera kwa wogwiritsa ntchito komanso mphamvu yake.

Kuti muwonjezere kuwotcha uku, ndikofunikira kusankha makina omwe amapereka kukana kosalala komanso chitetezo. Onani mndandanda wathu wazochita bwino kwambiri Ma Stair Climber Machines kuti mupeze mtundu womwe ukugwirizana ndi zosowa zanu.

4. Umoyo Wathanzi: Kukwera Kuchokera Ku Nkhawa

Phindu lochita masewera olimbitsa thupi limapitilira kulimbitsa thupi. Pali maziko amphamvu a neurochemical ogwiritsira ntchito kukwera masitepe kuti athetse kupsinjika.

The Neurochemistry of Effort

Kuchita masewera olimbitsa thupi kwambiri kumayambitsa kutulutsidwa kwa endorphins , dopamine , ndi serotonin -mankhwala a muubongo 'akumva bwino'.

• Kuchepetsa Kupsyinjika: Kuthamanga kwa kukwera kumatha kukhala kusinkhasinkha. Kuyang'ana pa sitepe yomwe ili patsogolo panu kumathandiza kuthetsa nkhawa za tsiku ndi tsiku.

• Kulimba Mtima: Mwamaganizo, kukwera ndi 'kovuta.' Kukankha chotchinga chakuthupi cha kukwera phiri kumamangirira kulimba kwa malingaliro ndi mwambo umene umamasulira mbali zina za moyo.

Mapeto

Sayansi ikuwonekeratu: Kukwera masitepe sikungolimbitsa thupi; ndi chida champhamvu kwambiri cha thupi. Pophatikiza maphunziro amtima wofunikira kwambiri ndi kukana kwa minofu motsutsana ndi mphamvu yokoka, kumapereka phindu lawiri lomwe makina ena ochepa angafanane.

Kaya mukuyang'ana kuti mukhale ndi thanzi la mtima wanu, kujambula thupi lanu lakumunsi, kapena kusamalira kulemera kwanu, deta imathandizira kukwera.

Mwakonzeka kuyika ndalama paumoyo wanu? Mukasankha Makina Okwera Masitepe , yang'anani kukhazikika komanso kapangidwe ka ergonomic. Pitani kwathu Stair Climber Machine Collection kuti mupeze zida zabwino kwambiri zokwezera ulendo wanu wolimbitsa thupi.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: Kodi kukwera masitepe koyipa kwa mawondo anga?

A: Kwenikweni, nthawi zambiri imakhala yochepa kuposa kuthamanga. Chifukwa phazi lanu limayikidwa pamasitepe musanakankhire, palibe kugwedezeka kwamphamvu. Komabe, mawonekedwe oyenera ndi ofunikira - yendetsani zidendene zanu, osati zala zanu.

Q: Kodi ndiyenera kukwera mpaka liti kuti ndikaone ubwino wathanzi?

A: Kafukufuku akusonyeza kuti ngakhale kukwera masitepe kwaufupi (mphindi 10-15) kungathandize kuti thupi likhale lolimba ngati lichitidwa nthawi zonse.

Q: Chifukwa chiyani wokwera masitepe ndi wovuta kuposa elliptical?

Yankho: The elliptical imagwiritsa ntchito mphamvu ndipo imakulolani kuti 'm'mphepete mwa nyanja.' Wokwera masitepe amafunikira kuti mukweze kulemera kwa thupi lanu polimbana ndi mphamvu yokoka pa rep iliyonse, popanda thandizo lachangu.

Q: Kodi kukwera masitepe m'malo mwa tsiku la mwendo?

A: Ndizowonjezera, koma kuti minofu ikule kwambiri (hypertrophy), muyenera kuphatikizira maphunziro olemetsa. Ganizirani za okwera masitepe ngati maphunziro a 'kupirira mphamvu'.