Ungazikhetha njani ezona Sebenzi ziBalaseleyo zoomatshini bokubhexa: amaqhinga okuNyusa iziphumo

Utyale imali kobona Matshini baBagqwesileyo bokuRhwa kwimarike. Ihleli kwindawo yakho yokuzivocavoca yasekhaya, ilungele ukuhamba. Kodwa ukuba nezixhobo kusisiqingatha sedabi. Ukutshintsha ngokwenene ukomelela kwakho, kufuneka ukwazi ukuyisebenzisa ngokufanelekileyo.

Ukubhexa kudla ngokubizwa ngokuba 'ngumsebenzi ogqibeleleyo' ngenxa yokusebenza kakuhle kwawo. Nangona kunjalo, ukusebenza kakuhle kuxhomekeke ekusebenzeni. Ngaphandle kobuchule obuchanekileyo kunye nolwakhiwo, unokuba ujikeleza amavili akho (okanye i-flywheel).

Kwesi sikhokelo, siphonononga indlela yokukhetha indlela efanelekileyo yeeseshini zakho, ukusuka kubushushu obubalulekileyo ukuya ekulandeleleni ixesha eliphambili, uqinisekisa ukuba yonke istrowukhi ibala kwiinjongo zakho.

1. ISiseko: Kutheni i-Wam-Up ingenakuxoxisana

Ngaphambi kokuba uleqe okona kulungileyo, kufuneka ulungiselele injini yakho. Ukubheqa yintshukumo yamandla egcwele umzimba wonke ebeka imfuno kumqolo wakho ongezantsi kunye neehamstrings. Ukutsibela kwisantya esiphezulu 'nezihlunu ezibandayo' yindlela yokonzakala.

Indlela Yokuzifudumeza Ngokufanelekileyo

Ukufudumala okufanelekileyo kwandisa ukuhamba kwegazi kwaye kuthambisa amalungu akho.

1. Umtshini ongekhoyo (imizuzu emi-3): Yenza ukunwebeka okuguquguqukayo okufana nokugungxulwa kwemilenze, isangqa sengalo, kunye ne-squats yomzimba ukukhulula isinqe namagxa.

2. Emashini (imizuzu emi-5): Qala nge 'Khetha uQhuba.'

• Iingalo Kuphela: Umzuzu omnye.

• Umzimba kunye neengalo: 1 umzuzu.

• Isilayidi esisiqingatha (Imilenze): Umzuzu o-1.

• Isilayidi esipheleleyo: imizuzu emi-2 ngesantya esicothayo, esilula.

Inqaku lokhuseleko: Ukufudumala okufanelekileyo akukhuseli umzimba wakho kuphela kodwa kukwakhusela umatshini wakho. Ngequbuliso, iintshukumo ezingcangcazelayo kwikhonkco elibandayo okanye umtya kunokonyusa ukunxiba. Ukugcinwa rhoqo koomatshini bokubheqa kudityaniswe nokusetyenziswa kakuhle kuqinisekisa ubomi obude.

2. Ubuchule kwiStroke: Ubuchwephesha obungaphaya kobunzulu

Ukwandisa iziphumo, kufuneka ukhethe ukusebenza kakuhle kunamandla akhohlakeleyo. I-stroke yokubheqa inolandelelwano oluthile. Ukufumana oku kumosha amandla kwaye kunciphisa ukusebenza kakuhle kokuzilolonga.

UMyalelo wokuSebenza

Cinga nge-stroke njengomdaniso onesingqisho: Imilenze, uMzimba, Iingalo... Iingalo, uMzimba, imilenze.

1. Ukubamba: Shin nkqo, iingalo ezithe nkqo, umbindi we braced.

2. Qhuba: Tyhiliza ngokugqabhukileyo ngemilenze yakho kuqala. Nje ukuba imilenze yoluliwe, jiwuzisa uMzimba ngasemva. Ekugqibeleni, tsala iiArms esifubeni.

3. Ukugqibezela: Imilenze ithe tyaba, umbindi ungqiyame kancinci, ubambe i-sternum.

4. Ukubuyisela: Yandisa iingalo kude. Swing Body phambili. Goba Imilenze ukutyibilika umva ekuqaleni.

Ukulungelelanisa ukuxhathisa (I-Factor yokutsalwa)

Impazamo eqhelekileyo kukuseta ukuchasa '10' (okanye uMax) ucinga ukuba ibonelela ngomthambo ongcono.

• Ukuxhathisa Okuphezulu: Njengokubhexa isikhephe esinzima somthi. Ilungele amandla, kodwa inokutsala umva.

• Ukuxhathisa okuPhakathi (3-5): Njengeqokobhe lomdyarho obhityileyo. Eyon

• Isincomo: Kuninzi lokuzilolonga, khetha isethingi ephakathi ukugcina izinga eliphezulu le-stroke kunye nefomu engcono.

3. IziCwangciso zokuSebenza ezisebenzayo kuwo onke amaNqanaba

Ukhetha njani esona sicwangciso silungileyo? Kuxhomekeke kwisi

Isicwangciso sabaQalayo: 'I-20 ezinzileyo'

Ukugxila: Ukuhambelana kunye neFomu.

• Ubude bexesha: Imizuzu engama-20.

• Izinga le-Stroke: I-18-22 imivimbo ngomzuzu (SPM).

• Injongo: Gcina ixesha lokwahlulwa okungaguqukiyo (isantya) ngalo lonke ixesha. Sukuyeka. Ukuba udiniwe, thoba isantya, kodwa qhubeka uhamba.

Isicwangciso esiPhakathi: 'Amathuba ahlukeneyo'

Ukugxila: Umthamo weAerobic.

• Ulwakhiwo: Imijikelo emi-4 ye [5 imiz Ukubhexa / 2 imiz Ukuphumla okusebenzayo].

• Ukuqina: Ngexesha le-5 imizuzu, nyusa izinga lakho lokubetha kwi-24-26 SPM. Ngexesha lokuphumla, bheqa kancinci.

Isicwangciso esiPhezulu: 'I-HIIT Blaster'

Ukugxila: Amandla e-

• Ulwakhiwo: 10 imijikelo [30 imizuzwana MAX umzamo / 30 imizuzwana Ukuphumla].

• Ubukhulu: Olu lugqatso oluphuma zonke. Injongo ye-30+ SPM. Oku kubangela 'i-afterburn' isiphumo, ukugcina imetabolism yakho iphezulu iiyure.

Phucula iGear yakho: Ukuzilolonga okukwinqanaba eliphezulu kufuna umatshini ozinzileyo onokuphatha amandla aqhushumbayo. Jonga umsebenzi wethu onzima Oomatshini bokubhexa benzelwe ukusebenza okuphezulu.

4. Ukubeka iliso kunye noVavanyo lwenkqubela phambili

Awunako ukuphucula into ongayilinganisiyo. bangoku Oomatshini bokuRowuna beza bexhotyiswe ngeemonitha ezibonelela ngobutyebi bedatha.

Iimetriki eziphambili zokujongwa

1. Ixesha lokwahlula (/500m): Esi sisantya sakho sokwenyani. Ikuxelela ukuba ingathatha ixesha elingakanani ukureyitha iimitha ezingama-500 kwisantya osithathayo. Bukela le nombolo ukuze uqinisekise ukuba 'awufibi' ukuya ekupheleni komthambo.

2. I-Stroke Rate (SPM): Gcina oku kulawulwa. Izinga eliphezulu alisoloko lingcono. Ababheqi abasebenzayo banokuvelisa amandla aphezulu ngesantya esisezantsi sokubethwa.

3. Isantya senhliziyo: Ngokutsho kweKliniki yaseMayo , ukuqeqeshwa kwiindawo ezahlukeneyo zentliziyo kuvelisa iziphumo ezahlukeneyo.

• I-Fat Burn Zone: 60-70% ye-Max HR.

• Indawo yeCardio: 70-80% ye-Max HR.

Ingcebiso yePro: Gcina ilog yoqeqesho. Rekhoda iimitha zakho ezikroliweyo kunye nexesha eliphakathi lokuqhekeka. Ukubona la manani ephucuka kwiiveki kungumkhuthazi onamandla.

Ukuqukumbela

Ukwandisa iziphumo zakho kumatshini wokubheqa ayikokutsala nzima kangangoko unakho yonke imihla. Kumalunga nokukhetha isicwangciso esifanelekileyo : ukufudumala ngokufanelekileyo, ukulawula ukulandelelana kwe-stroke, kunye nokutshintsha amandla akho okuzilolonga.

Ngokulandela le migaqo, uguqula umbheqi wakho ukusuka kwisiqwenga esilula sesixhobo ukuya kwinkqubo yoqeqesho ebanzi.

Ngaba ukulungele ukutyhala imida yakho? Qinisekisa ukuba unezixhobo ezifanelekileyo zomsebenzi. Bhrawuza ikhathalogu yethu yokujonga ukusebenza Oomatshini bokubheqa ukufumana iqabane eligqibeleleyo kuhambo lwakho lokomelela.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo:Kufuneka ndisebenzise kangaphi umatshini wam wokubheqa ukubona iziphumo?

A: Ukufumana iziphumo ezibonakalayo, jolise kwiiseshoni ezi-3 ukuya kwezi-4 ngeveki, ezithatha imizuzu engama-20 ukuya kwengama-30 nganye. Ukungaguquguquki kubaluleke ngakumbi kuneeseshoni zemarathon ngamaxesha athile.

Umbuzo: Ngaba ukubheqa kungenzakalise umqolo?

A: Akufanele. Iintlungu zangasemva ngokuqhelekileyo zivela kwifomu embi (ukujikeleza umqolo) okanye ukubeka ukuchasana okuphezulu kakhulu. Gxininisa ekubandakanyeni i-core yakho kunye nokugcina umqolo wakho uthe tye.

Umbuzo: Ndingazakha izihlunu kumatshini wokubheqa?

A: Ewe. Ukubheqa ngumthambo wokuxhathisa. Ngokwandisa into yokutsala kunye nokwenza 'izibetho zamandla' (iidrive eziqhumayo), unokwakha amandla emilenzeni yakho, umva, kunye namagxa.

Umbuzo: Ndazi njani ukuba ifomu yam ichanekile?

A: Rekhoda ividiyo yakho ubheqa ecaleni. Thelekisa iividiyo zokufundisa ezivela kwiingcali. Ukuba izandla zakho zibetha emadolweni akho, okanye uthembele kakhulu, lungisa ixesha lakho.