Ubumenyi bwo Kuzamuka Intambwe: Uburyo Imashini Zizamuka Zihindura Ubuzima Bwawe

Genda muri siporo iyo ari yo yose ihuze mugihe cyamasaha yumunsi, kandi birashoboka ko uzabona umurongo ugizwe nimashini imwe yihariye: Kuzamuka kuntambwe. Bikunze kwitwa 'imashini abantu bose bakunda kwanga. '

Ariko ni ukubera iki iki gikoresho kibabaza gikunzwe cyane? Ntabwo ari inzira gusa. Imikorere yizamuka yintambwe yashinze imizi mubinyabuzima na physiologiya . Bitandukanye no kugenda hejuru, kuzamuka bihatira umubiri wawe gukora kurwanya imbaraga hamwe nintambwe imwe, bigatera icyifuzo cyihariye kumutima no mumitsi.

Muri iki kiganiro, turasesengura siyanse yinyungu za Stair Climber Inyungu , dusenya neza ibiba kumubiri wawe mugihe utangiye kuzamuka nimpamvu ari imwe mubishoramari byubwenge ushobora gushora mubuzima bwawe bwigihe kirekire.

1. Ubuzima bwumutima nimiyoboro: Ibyiza bya Vertical

Inyungu yibanze ya siyanse yo kuzamuka kuntambwe niterambere ryihuse ryumutima wamaraso (VO2 Max).

Physiology ya 'Gusimburwa guhagaritse '

Iyo ugenda cyangwa wiruka kuri podiyumu iringaniye, uba ucunga cyane imbere umuvuduko. Ariko, kumuzamuka wurwego, urimo ugera kuri 'guhagarikwa guhagaritse. ' Urimo kuzamura uburemere bwumubiri wawe wose hejuru hejuru yuburemere.

• Igisubizo cyumutima: Ubushakashatsi bwerekana ko kuzamuka ingazi bizamura umuvuduko wumutima byihuse kuruta kugenda kumuvuduko umwe hejuru yubutaka. Ibi bihatira umutima kuvoma amaraso menshi, bigakomeza imitsi yumutima mugihe runaka.

• Ubuzima bw'imitsi: Nk’uko Ishyirahamwe ry’umutima ry’Abanyamerika ribitangaza , ibikorwa bikomeye nko kuzamuka ku ngazi birashobora kugabanya cyane ibyago by’umuvuduko ukabije w’amaraso no kuzamura ubuzima bw’imitsi.

Mugushira imyitozo isanzwe ya Stair Climber Imyitozo mubikorwa byawe, utoza umutima wawe kurushaho gukora neza, kugabanya umuvuduko wumutima wawe uruhutse no kunoza imbaraga muri rusange.

2. Gusezerana kumubiri-wuzuye

Abantu benshi bibwira ko imashini yumutima ikora umutima gusa. Nyamara, uzamuka ingazi mubyukuri ni imashini ya '' hybrid 'ihuza ikaride hamwe namahugurwa yo kurwanya.

Kwibanda kumurongo winyuma

Ubumenyi bwa 'intambwe ' burimo intera ndende yimikorere yibasira amatsinda manini manini mumubiri wo hasi:

1. Gluteus Maximus: Mugihe wongereye ikibuno kugirango uzamuke, glute niyo shoferi yambere. Niyo mpamvu uzamuka azwi cyane kubera glute toning.

2. Quadriceps: Kwagura ivi bisabwa kugirango uzamure umubiri uremerera kwadamu cyane.

3. Inyana na Core: Inyana zawe zihagarika amaguru na buri ntambwe, mugihe imitsi yawe yibanze (inda ninyuma yinyuma) igomba guhora yaka umuriro kugirango igumane neza kandi iringaniye utaguye.

Icyitonderwa cya siyansi: Bitandukanye no gukandagira, aho umukandara ushobora 'gukurura ' ukuguru kwawe inyuma, umuntu uzamuka ingazi aragusaba kuzamura ukuguru kwawe, bikaviramo gukora imitsi myinshi.

3. Imibare ya Calorie Yaka

Niba intego yawe ari ugucunga ibiro, uzamuka ingazi ni imibare imwe muburyo bwiza bwawe bwiza.

Ibingana na Metabolic (METs)

Imyitozo ngororamubiri ikoresha MET kugirango ipime ubukana. Kwicara mu kiruhuko ni 1 MET.

• Kugenda (3 mph): ~ 3.5 MET

• Kuzamuka ku ngazi: ~ 8.0 kugeza 10.0 MET

Kubera kwinjiza imitsi myinshi isabwa kugirango uburemere bwumubiri, kuzamuka kuntambwe bitwika karori ku kigero cyo hejuru cyane kuruta ibikorwa byubutaka. Isomo ryiminota 30 rishobora gutwika aho ariho hose kuva kuri 200 kugeza kuri 400 bitewe nuburemere bwumukoresha nuburemere.

Kugirango ugabanye cyane gutwika, ni ngombwa guhitamo imashini itanga uburyo bworoshye bwo guhangana n’umutekano. Shakisha kataloge yimikorere-yo hejuru Imashini ya Climber Imashini kugirango ubone icyitegererezo gihuye nimbaraga zawe.

4. Ubuzima bwo mu mutwe: Kuzamuka kubera guhangayika

Inyungu zo gukora siporo zirenze umubiri. Hariho urufatiro rukomeye rwa neurochemiki yo gukoresha kuzamuka ingazi kugirango ukemure ibibazo.

Neurochemie yimbaraga

Imyitozo ngororamubiri ikabije itera irekurwa rya endorphine , dopamine , na serotonine - imiti y’ubwonko 'umva neza '.

• Kugabanya Stress: Imiterere yinjyana yo kuzamuka irashobora gutekereza. Kwibanda ku ntambwe iri imbere yawe bifasha gukuraho imitekerereze ya buri munsi.

• Kwihangana: Mubitekerezo, kuzamuka ni 'biragoye. ' Gusunika kuri bariyeri yumubiri yo kuzamuka cyane byubaka imbaraga zo mumutwe hamwe na disipuline isobanura mubindi bice byubuzima.

Umwanzuro

Siyanse irasobanutse: Kuzamuka ingazi ntabwo ari imyitozo gusa; nigikoresho cyiza cyane cya physiologique. Muguhuza imyitozo ikenewe cyane yumutima nimiyoboro yimitsi hamwe no kurwanya imitsi irwanya uburemere, itanga inyungu ebyiri izindi mashini nke zishobora guhura.

Waba ushaka kuzamura ubuzima bwumutima wawe, gushushanya umubiri wawe wo hasi, cyangwa gucunga ibiro byawe, amakuru ashyigikira kuzamuka.

Witeguye gushora imari mubuzima bwawe? Mugihe Uhisemo Imashini Yizamuka , shakisha igihe kirekire nigishushanyo mbonera cya ergonomic. Sura ibyacu Ikusanyirizo rya Climber Machine Icyegeranyo kugirango ubone ibikoresho byiza byo kuzamura urugendo rwawe rwo kwinezeza.

Ibibazo Bikunze Kubazwa (Ibibazo)

Ikibazo: Kuzamuka ingazi ni bibi kumavi yanjye?

Igisubizo: Mubyukuri, akenshi usanga ari ingaruka nkeya kuruta kwiruka. Kuberako ikirenge cyawe gishyizwe kuntambwe mbere yo guhaguruka, nta ngaruka mbi itera. Ariko, uburyo bukwiye ni urufunguzo - gutwara unyuze hejuru, ntabwo ari amano.

Ikibazo: Nkeneye kuzamuka kugeza ryari kugirango ndebe ibyiza byubuzima?

Igisubizo: Ubushakashatsi bwerekana ko nigihe gito cyo kuzamuka kuntambwe (iminota 10-15) gishobora kunoza imitekerereze yumutima iyo bikozwe neza.

Ikibazo: Kuki kuzamuka ingazi bigoye kuruta elliptique?

Igisubizo: Elliptike ikoresha imbaraga kandi ikwemerera 'inkombe. ' Uzamuka kuntambwe aragusaba kuzamura uburemere bwumubiri wawe hamwe nuburemere kuri buri rep, nta mfashanyo yihuta.

Ikibazo: Kuzamuka ingazi birashobora gusimbuza umunsi wamaguru?

Igisubizo: Ninyongera ikomeye, ariko kubwikura ryinshi ryimitsi (hypertrophyie), ugomba gukomeza gushiramo imyitozo ikomeye yo kurwanya. Tekereza kuzamuka kuntambwe nka 'imbaraga zo kwihangana ' imyitozo.