Indlela yokukhetha eyona ndlela ilungileyo yeCardio: IiNzuzo eziphezulu zoomatshini be-Stair Climber

Kubomi bemihla ngemihla, sidla ngokuzama ukuphepha izinyuko. Silinda ii-elevators kwaye sime kwiiescalators. Kodwa kwindawo yokuzivocavoca, i -Stair Climber Machine idla ngokuba sesona sixhobo sixakekileyo phantsi.

Kutheni abantu besenza umgca ukuze benze into abayiphephayo kwihlabathi lenene?

Impendulo ixhomekeke ekusebenzeni kakuhle. I-stair climber (okanye i-StepMill) ithathwa ngokubanzi ziingcali zokuqina njengenye yezona zixhobo ezisebenzayo zokulahleka kwamafutha ngaxeshanye kunye ne-muscle toning. Ayikonyusa izinga lokubetha kwentliziyo yakho; ilungisa umzimba wakho ongezantsi.

Ukuba uzama ukugqiba ukuba ngowuphi umatshini ofanelwe yindawo kwindawo yakho yokuzivocavoca yasekhaya okanye kwiziko lokuzilolonga, ukuqonda ezi zibonelelo kuya kwenza ukuba kube lula ukukhetha. Nantsi isayensi emva kokuba kutheni kufuneka ubandakanye ukunyuka kwindlela yakho.

1. UMkroli woMzimba oGqibeleleyo

Oomatshini abaninzi be-cardio, njenge-elliptical, basebenzisa amandla ukukunceda uhambe. Umkhweli wezinyuko wahlukile. Ifuna ukuba uphakamise ubunzima bomzimba wakho wonke ngokuchasene nomxhuzulane ngenyathelo ngalinye.

Ukujolisa i'IziThathu Ezikhulu'

Oku kuxhathisa rhoqo kudala isivuseleli sokuqeqesha amandla esijolise kwezona zihlunu zikhulu emzimbeni wakho:

1. I-Glutes: Ukwandisa i-hip ukunyuka phezulu ngumsebenzi oyintloko we-gluteus maximus. Yiyo loo nto umntu okhwela izinyuko edume ngokwakha 'impango engcono.'

2. I-Quadriceps: Isenzo sokuqondisa idolo ukuphakamisa umzimba uvutha i-quads kakhulu.

3. Amathole: Ukuzinzisa kwinqanaba libandakanya amathole ngalo lonke ixesha.

Ingcebiso yePro: Ukwandisa ukubandakanyeka kwezihlunu, musa ukuthembela kakhulu kwi-handrails. Ukwayama udlulisela ubunzima kwiingalo zakho kwaye uqhatha imilenze yakho ngaphandle kokuzilolonga.

2. IMpilo ye-Cardiovascular (VO2 Max)

Awudingi ukubaleka ukuze ufumane umthambo obetha intliziyo. Ngenxa yokuba oomatshini be-Stair Climber babandakanya amaqela amakhulu emisipha, bafuna isixa esikhulu se-oxygen.

Le mfuno inyanzela intliziyo yakho kunye nemiphunga ukuba isebenze ixesha elongezelelekileyo, iphucula ngokukhawuleza i-VO2 Max yakho (elona xabiso liphezulu leoksijini umzimba wakho onokulisebenzisa ngexesha lokuzilolonga).

• Ukusebenza kakuhle: Unokufikelela kwindawo ekujoliswe kuyo kwizinga lentliziyo ngokukhawuleza kwi-clicker kunokuba kwi-treadmill okanye ibhayisekile.

• Ukunyamezela: Ukunyuka rhoqo kuqinisa imisipha yentliziyo, kunciphisa izinga lokuphumla kwentliziyo yakho kunye nokunciphisa ingozi yesifo senhliziyo.

Ukuqonda iNgcali: Ngokutsho kwe-American Heart Association, umsebenzi onamandla njengokunyuka kwezitebhisi kunokunciphisa kakhulu umngcipheko woxinzelelo lwegazi kunye ne-stroke.

3. Ulawulo lobunzima: ICalorie Incinerator

Ukuba injongo yakho kukulahlekelwa ubunzima, izibalo zilula: kufuneka utshise iikhalori ezininzi kunokuba udla. Ukukhwela izinyuko yenye yezona ndlela zisebenza ixesha lokwenza oku.

Umdlalo wamanani

Kuba usilwa nomxhuzulane ngokuthe nkqo, inkcitho yamandla iphezulu kunokushukuma ngokuthe tye.

• Ukuthelekisa: Umntu we-160-lb unokutshisa malunga ne- 300-400 yeekhalori kwimizuzu nje engama-30 kwindawo yokunyuka.

• I-Afterburn: Ukunyuka okuphezulu kokunyuka kunokubangela i-EPOC (I-Oxygen Excess Post Exercise Post-exercise), ukugcina imetabolism yakho iphakanyisiwe nasemva kokuba uphume kumatshini.

Ukufumana ezi ziphumo, udinga izixhobo ezithembekileyo. Ingqokelela yethu ye Abona bantu bakwi-Stair Climbers babonisa amanqanaba ahlukeneyo okuxhathisa ukugcina ucelomngeni kumzimba wakho njengoko usomelela.

4. Impembelelo ephantsi, i-High Intensity

Ukuqina okuphezulu ngokuqhelekileyo kuthetha impembelelo ephezulu (cinga ukubaleka kwikhonkrithi). Oku kunzima kumalungu. Umkhweli wezinyuko unika 'indawo emnandi.'

• Ubudlelwane Obuhlangeneyo: Ngenxa yokuba unyawo lwakho lubekwe kwisitebhisi ngaphambi kokuba utyhale, akukho ntlupheko yempembelelo ephazamisayo ehamba phezulu kunye namadolo akho.

• Ukuxinana Kwamathambo: Kukuzilolonga okuthwala ubunzima (ngokungafaniyo nokuqubha okanye ukukhwela ibhayisekile), okunceda ukugcina ukuxinana kwamathambo kunye nokuthintela i-osteoporosis, nto leyo eyenza ukuba ibe yebalaseleyo kubantu abadala.

5. Impilo yengqondo: Ukunyuka ngaphandle koxinzelelo

Iinzuzo azikho ngokwasemzimbeni kuphela. Ukubandakanya i-stair climber kwindlela yakho ingaba sisixhobo esinamandla sempilo yengqondo.

• I-Endorphin Rush: Ubume obunzulu bokunyuka bukhupha isikhukula se-endorphins (ihomoni zokuziva ulungile) ngokukhawuleza kunokuzivocavoca okuphantsi.

• Ukugxila kunye nokuqina: Ukunyuka kunzima. Ukutyhala umqobo wengqondo 'womgangatho omnye ngaphezulu' kwakha ukuqina kwengqondo kunye nokomelela okuguqulela kulawulo loxinzelelo kubomi bemihla ngemihla.

Ukuqukumbela

I -Stair Climber Machine ingaphezulu nje kwesixhobo se-cardio; ngumatshini oxutyiweyo owakha amandla, unyamezelo, kunye negrit yengqondo ngaxeshanye. Nokuba ujonge ukwenza ithoni ye-glutes yakho, uphucule impilo yentliziyo yakho, okanye wandise ukutshiswa kwekhalori kwikhefu elifutshane lesidlo sasemini, umntu onyukayo uyahambisa.

Ngaba ukulungele ukunyusa umdlalo wakho? Sukuvuma izixhobo ezibuthathaka. Jonga ibakala lethu lobuchwephesha Izitepsi zoomatshini bokukhwela i-Stair , eyenzelwe ukusebenza kakuhle kunye nokuqina okuhlala ixesha elide.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo: Kufuneka ndichithe ixesha elingakanani kwi-stair climber?

A: Ngenxa yokuqina okuphezulu, awudingi iiyure. Imizuzu engama-20 ukuya kwengama-30 idla ngokwanela ukwenza umthambo wentliziyo. Abaqalayo kufuneka baqale ngemizuzu eyi-10-15.

Umbuzo: Ngaba umntu okhwela izinyuko uya kuyenza imilenze yam ibe nkulu?

A: Ayinakwenzeka loo nto. Ngelixa isakha amandla emisipha, ngokuyintloko ngumsebenzi wokunyamezela. Idla ngokudala imilenze ebhityileyo, echaziweyo kunobuninzi obunxulunyaniswa ne-squatting enzima.

Umbuzo: Ndiwugcina njani umatshini wam?

A: ULondolozo oluLungileyo lwe-Stair Climber lungundoqo kubomi obude. Sula umbilo emva kokusetyenziswa ngakunye (ukubila kuyonakalisa), kwaye ujonge ukuthanjiswa kwekhonkco lokuqhuba rhoqo kwiinyanga ezimbalwa ukuqinisekisa ukuba amanyathelo ajikeleza kakuhle.

Umbuzo: Ndingasebenzisa i-stair climber ukuba ndinamadolo amabi?

A: Abantu abaninzi abanemiba yamadolo bafumana kulula ukukhwela kunokubaleka. Nangona kunjalo, qala ngokucotha, gcina inyathelo lokuphakama lilawuleka, kwaye uqinisekise ukuba uqhuba ngezithende zakho, hayi iinzwane zakho, ukukhusela idolo elidibeneyo.