Imyitozo yo Kuzamuka Kumashini Imashini: Inama zo Kugwiza Ibisubizo byawe

Wasomye ibya siyansi. Urabizi ko Inyungu Zizamuka Zituruka kuri Calorie nini yaka kugeza ubuzima bwimitsi yumutima. Ariko kumenya impamvu ikora ni kimwe cya kabiri cyintambara. Kugirango ubone impinduka nyazo muri physique no kwihangana kwawe, ugomba kumenya kubikoresha neza.

Abajya mu myitozo ngororamubiri benshi biringira imashini, bishingikiriza cyane kuri gari ya moshi, kandi bagasohoka mu minota 20. Mugihe ibi aribyiza kuruta kwicara ku buriri, bisiga ibisubizo byinshi bishoboka kumeza.

Muri iki gitabo, tuzahindura gahunda zawe. Kuva kumenya neza igihagararo cyiza kugeza gukora imyitozo yo hagati yimbaraga (HIIT), dore uburyo bwo kubona byinshi muri buri ntambwe.

1. Ubushuhe-Ntugasimbuke

Tekereza kugerageza kurambura reberi ikonje - iranyerera. Imitsi yawe ikora kimwe. Kuberako Imyitozo ya Climber Imyitozo ikubiyemo urujya n'uruza runini mu kibuno, mu mavi, no mu maguru, ubushyuhe bukwiye ntibushobora kuganirwaho mu gukumira imvune.

Nigute Washyuha neza

Ntukeneye imashini yihariye kubwibi. Urashobora kubikora neza kumuzamuka:

1. Icyiciro cya 1 (iminota 0-2): Tangira kumurongo wo hasi. Wibande kumurongo wuzuye, gutwara ikivi hejuru.

2. Icyiciro cya 2 (iminota 2-5): Buhoro buhoro wongere umuvuduko kugera kumuvuduko mwiza.

3. Dynamic Stretching: Mbere yo kwinjira kuri mashini, kora umunota 1 wibihaha biremereye byumubiri cyangwa ukuguru kwamaguru kugirango usige amavuta yibibuno.

Ubushishozi bw'impuguke: Nk’uko Inama y'Abanyamerika ishinzwe imyitozo (ACE) ibivuga, ubushyuhe bukabije bwongera umuvuduko w'amaraso n'ubushyuhe bw'imitsi, bikazamura imikorere y'imyitozo ngororamubiri.

2. Ubuhanga: Itegeko 'Oya-Ntibishimangira '

Ikosa rikunze kugaragara kumuzamuka wintambwe nukwishingikiriza kumaboko.

Iyo ushyigikiye uburemere bwumubiri wawe wo hejuru kuri konsole cyangwa gare, uba wibeshya uburemere. Ibi bigabanya kalori yaka kugeza 30% kandi igabanya imitsi yibanze. Irashobora kandi gushikana ku kuboko no ku rutugu.

Urutonde rwuzuye

• Hagarara muremure: Komeza urutirigongo rugororotse n'ibitugu inyuma. Tekereza umugozi ukurura hejuru yumutwe wawe werekeza ku gisenge.

• Grip Light: Shyira urutoki rwawe kuri sensor cyangwa gare kugirango uburinganire gusa. Ntukabifate kugirango ubone ubuzima.

• Kuzuza ibirenge byuzuye: Menya neza ko ikirenge cyawe cyose kigwa kuri pedal. Gusunika ukoresheje amano gusa bishyira hejuru cyane inyana n'amavi. Twara mu gatsinsino kugirango ukore glute.

3. Gahunda Yimyitozo Yimyitozo

Intambwe isanzwe itanga ibisubizo bidasanzwe. Kugira ngo utere imbere, ukeneye gahunda. Hano hari gahunda eshatu zijyanye nurwego rutandukanye rwo kwinezeza.

Urwego 1: Intangiriro Yizamuka

Intego: Kubaka kwihangana no gushiraho imiterere.

Igihe	Igikorwa	Ubukomezi (1-10)
0-5 Min	Gushyuha	3
5-15 Min	Umuvuduko uhamye (Nta kwishingikiriza!)	5
15-20 Min	Hisha	2

Urwego rwa 2: Intera yo gutwika amavuta (Hagati)

Intego: Kugabanya calorie yaka ukoresheje umuvuduko wumutima.

Igihe	Igikorwa	Ubukomezi (1-10)
0-5 Min	Gushyuha	3
Subiramo 5x	Umwanya w'intera
2 Min	Imbaraga Zizamuka	7-8
2 Min	Gukira	4
25-30 Min	Hisha	2

Urwego rwa 3: Glute Gauntlet (Iterambere)

Intego: Kuzamura imitsi hamwe nubushyuhe bukabije. Icyitonderwa: Ibi birimo 'Intambwe ebyiri ' (gusimbuka intambwe).

Igihe	Igikorwa	Wibande
0-5 Min	Gushyuha	Irekure.
5-8 Min	Intambwe ebyiri	Simbuka izindi ntambwe zose kugirango ugere kuri glute.
8-10 Min	Shushanya	Intambwe imwe, umuvuduko wihuse.
10-13 Min	Intambwe kuruhande (Ibumoso)	Intambwe irenga (witonze!).
13-16 Min	Intambwe kuruhande (Iburyo)	Intambwe irenga.
16-20 Min	Shushanya	Shyira tanki!
20-25 Min	Hisha	Genda gahoro.

Ukeneye imashini ishobora gukomeza? Urwego rwumwuga Imashini ya Climber Machine igaragaramo intambwe nini hamwe nintoki zihamye, bigatuma itekanye kubikorwa bigezweho nko gutera intambwe.

4. Gukurikirana no gusuzuma iterambere

Ntushobora gucunga ibyo udapima. Abazamuka ku ngazi zigezweho bafite ibikoresho bya kijyambere bigufasha gukurikirana urugendo rwawe.

Amahugurwa yumutima

Nuburyo bwiza cyane bwo gupima ubukana.

• Ahantu ho gutwika ibinure: 60-70% ya Max Yumutima.

• Agace ka Cardio / Kwihangana: 70-80% byumutima wa Max.

• Umurongo Utukura (HIIT): 80-90% ya Max Yumutima.

Koresha ibyubatswe byubaka cyangwa igituza kugirango umenye neza ko uri muri zone ibereye intego zawe.

Gukurikirana 'Amagorofa yazamutse '

Aho kureba isaha gusa, shiraho intego ya 'intera ihagaze. '

• Icyumweru cya 1: Zamuka hasi 30 muminota 15.

• Icyumweru cya 2: Zamuka amagorofa 35 muminota 15.

• Icyumweru cya 3: Zamuka amagorofa 40 mu minota 15.

Ubu buryo, buzwi nka Progressive Overload , nurufunguzo rwo gukomeza gutera imbere.

Umwanzuro

Uzamuka kuntambwe ni inyamaswa yimashini, ariko ihemba imbaraga hamwe nibisubizo bidasanzwe. Mugukomeza guhagarara neza, ukoresheje imyitozo ya Stair Climber Workout , no gukurikirana umuvuduko wumutima wawe, uhindura isomo ryumutima ryoroheje mumikino ngororamubiri.

Wibuke, gushikama ni urufunguzo. Tangira gahunda yo gutangira, menya tekinike yawe, hanyuma ukore buhoro buhoro inzira igana intera ndende.

Witeguye kuzamura siporo yo murugo? Niba muri iki gihe urimo Guhitamo Imashini izamuka , shakisha imwe ifite gahunda yo gukora imyitozo ngororamubiri no kugenzura neza umutima. Reba ibyacu Icyegeranyo Cyiza Cyizamuka kugirango ubone umufatanyabikorwa mwiza wurugendo rwawe rwo kwinezeza.

Ibibazo Bikunze Kubazwa (Ibibazo)

Ikibazo: Ni kangahe nkwiye gukora imyitozo yo kuzamuka kuntambwe?

Igisubizo: Kubuzima rusange, inshuro 3 mucyumweru muminota 20-30 nibyiza. Niba urimo kwitoza kugabanya ibiro, urashobora kubyongera inshuro 4-5 mucyumweru, ukavanga muminsi mike yo gukira.

Ikibazo: Kuki ibirenge byanjye bihindagurika mugihe cyo kuzamuka?

Igisubizo: Iki nikibazo gikunze guterwa nigitutu gihoraho kumupira wamaguru. Kugira ngo ubikosore, menya neza ko inkweto zawe zidakomeye kandi ugerageze kuzamura ikirenge cyawe kuri pedal hamwe na buri ntambwe kugirango amaraso agaruke.

Ikibazo: Nshobora gufata ibiro nkiri hejuru yintambwe?

Igisubizo: Mubisanzwe ntabwo byemewe gutwara ibiragi mugihe uzamuka. Ihindura ikigo cya rukuruzi kandi ikongera ibyago byo kugwa. Niba ushaka kongeramo imbaraga, wambare ikoti riremereye aho - ibi bituma amaboko yawe yubusa kubwumutekano.

Ikibazo: Ese kuzamuka kuntambwe biruta gukandagira?

Igisubizo: Kubwiterambere rya glute hamwe na karidio nkeya, yego. Uzamuka kuntambwe yaka karori nyinshi kumunota kuruta kugendera kumaguru. Kubindi byinshi kuri uku kugereranya, soma ingingo yacu kuri Ubumenyi bwo Kuzamuka Intambwe.