Yandisa Iziphumo Zakho: Ukuzilolonga okuFanelekileyo kwe-Stair Climber kulo lonke iNqanaba lokuQina

Ukhe wababona kwindawo yokuzivocavoca: abantu bezingela kwikhonsoli, befunda imagazini ngelixa iinyawo zabo zingashukumi. Asiyondlela ozifumana ngayo iziphumo.

I -Stair Climber Machine yenye yezona zinto ziguquguqukayo zezixhobo ze-cardio ezikhoyo. Nokuba ungumfundi ogqibeleleyo ojonge ukuphulukana neekhilogram ezimbalwa okanye uqeqeshelwe iimbaleki eziphakamileyo ukuze ufumane amandla aphezulu, 'amanyathelo' anokwenziwa ngokwezidingo zakho ezithile.

Kodwa ukuvula amandla apheleleyo omatshini wakho, udinga isicwangciso. Ukunyuka ngokungenanjongo ekugqibeleni kuya kukhokelela kwisithukuthezi kunye nethafa.

Kwesi sikhokelo, siqhekeza iindlela ezintathu ezicwangciswe ngokwesayensi-Umqali, uPhakathi, kunye noPhambili-ukukunceda utyumze iinjongo zakho zempilo.

1. Isiseko: Ukuzilolonga kwabaQalayo (imizuzu engama-20)

Injongo: Yakha amandla kwaye uphumelele kwifomu. Ukugxila: Isimo. Musa ukuxhomekeka kwi-handrails!

Kwabaqalayo, umngeni omkhulu kukunyamezela kwe-cardiovascular. Le nkqubo igxile kwi-'Steady State' cardio ukwakha isiseko sakho se-aerobic ngaphandle kokutshisa imilenze yakho ngokukhawuleza.

Ixesha	Umsebenzi	Ubunzulu (1-10)	Amanqaku
0:00 - 5:00	Shushubeza	3	Ukunyathela okucothayo, okunesingqisho. Gxininisa ekuqhubeni ngezithende.
5:00 - 15:00	Ukunyuka okuzinzileyo	5-6	Fumana isantya apho unokuthetha khona, kodwa kufuna umgudu. Akukho kwayama.
15:00 - 20:00	Phola	2-3	Yehla kancinci kancinci ukwehlisa izinga lokubetha kwentliziyo.

Ingcebiso yePro: Ukuba uziva ngathi uyawa, isantya siphezulu kakhulu. Yehlisa isantya kunokungqiyama kwi-console. Ukusebenzisa enye ye Best Stair Climbers kunye transmission egudileyo inceda ukugcina ibhalansi.

2. Isitshisi saMafutha: Umthambo weThuba eliPhakathi (Imizuzu engama-30)

Injongo: Ukutshiswa kweekhalori kunye nokuthotywa kwemilenze. Ukugxila: Ukwahluka kwesantya.

Nje ukuba ukhwele imizuzu engama-20 ngokukhululeka, lixesha lokwazisa uQeqesho lweSithuba . Ngokutshintshana phakathi koxinzelelo oluphezulu kunye noluphantsi, unyusa izinga lentliziyo yakho, okonyusa ukutshisa kwekhalori kunye nokuphucula ixesha lokubuyisela.

• Ukuzifudumeza: Imizuzu emi-5 (Isantya esilula)

• Umsebenzi (Phinda amaxesha ali-10):

• I-1 Minute: Isantya esiphezulu (Ubukhulu be-8/10) - Kufuneka uphefumle kakhulu.

• I-1 Minute: Isantya soBuyiselo (Ubunzulu 4/10) - Bamba umoya wakho.

• Ukuphola phantsi: Imizuzu emi-5 (Isantya esicothayo kakhulu)

Kutheni iyasebenza: Le '1:1 umlinganiselo wokusebenza ukuya kukuphumla' igcina imetabolism yakho ivutha. Uya kuqaphela ukuba oomatshini be-Stair Climber basebenza ngakumbi kule nto kuba umatshini uyakunyanzela ukuba ugcine isantya-awunakuthoba ngaphandle kokuba ucofa iqhosha.

3. Imbaleki: I-HIIT ePhezulu & Amandla (imizuzu engama-25)

Injongo: Amandla aqhushumbayo, ukukhula kweglute, kunye neVO2 Max. Ukugxila: Intshukumo yamacala amaninzi kunye nokutsiba amanyathelo.

Qaphela: Zama oku kuphela ukuba unebhalansi ebalaseleyo kunye namandla angundoqo.

Le seshoni yoQeqesho oluPhezulu lweThuba (HIIT) idibanisa 'Ukunyathela kabini' (ukutsiba inyathelo), elingisa i-lunge kwaye ijolise kwi-glutes kunye ne-hamstrings ngokunzulu.

Ixesha	Intshukumo	Gxininisa
0-5 Imiz	Shushubeza	Ukunyuka okusemgangathweni.
5-6 Imiz	Inyathelo eliphindwe kabini	Tsiba onke amanye amanyathelo. Qhuba ngamandla ngokusebenzisa glutes.
6-7 Imiz	Ukuchacha	Inyathelo elinye eliqhelekileyo, isantya esicothayo.
7-8 Imiz	Inyathelo elisecaleni (ekhohlo)	Jika umzimba ngama-90° ngasekunene, nqumla unyawo lwasekhohlo uye ngasekunene.
8-9 Imiz	Ukuchacha	Inyathelo elinye eliqhelekileyo.
9-10 Imiz	Inyathelo elisecaleni (Ekunene)	Jika umzimba ngama-90° ngasekhohlo, nqumla unyawo lwasekunene ukuya ngasekhohlo.
10-11 Imiz	Ukuchacha	Inyathelo elinye eliqhelekileyo.
11-12 Imiz	I-Sprint	Inyathelo elinye, isantya esiphezulu esikhuselekileyo.
12-15 Imiz	Phinda umjikelo	Phinda umjikelo weNyathelo kabini/Sprint.
15-20 Min	Phola	Ukunyuka okucothayo + ukolula okumileyo ngaphandle komatshini.

4. Ukubeka iliso kwinkqubela phambili yakho: Idatha yiKumkani

Wazi njani ukuba uyachacha? Musa ukujonga nje esipilini; jonga idatha.

IiNdawo zeNtliziyo

Uninzi lwabakhweli banamhlanje banezivamvo zokubetha kwentliziyo.

• I-Fat Burn Zone: 60-70% ye-Max Heart Rate yakho.

• I-Cardio Zone: 70-85% ye-Max Heart Rate yakho.

Ukulandelela iiMetrics

Gcina i-log ye 'Floors Climbed.' Ukuba unyuke imigangatho engama-50 kwimizuzu engama-20 kwiveki ephelileyo, zama ukubetha imigangatho engama-55 kule veki. Ukugqithiswa okuqhubelekayo ngundoqo wokuphucula.

Jonga ubuchwephesha: Qinisekisa ukuba izivamvo zomatshini wakho zichanekile. ULondolozo oluQhelekileyo lwe-Stair Climber lubandakanya ukucoca i-sensors zokubamba izinga lentliziyo ukuqinisekisa ukuba bafunda ukubetha kwentliziyo yakho ngokuchanekileyo.

Ukuqukumbela

I-stair climber lirhamncwa lomatshini elinika imiceli mngeni enobungozi kumntu wonke. Nokuba wenza i-20-minute ukunyuka okuzinzileyo okanye iseshoni ye-HIIT ebilayo, isitshixo kukuhambelana..

Qala ngenkqubo yabaqalayo, funda kakuhle ifom yakho, kwaye ngokuthe ngcembe wandise ukuqina. Intliziyo yakho (kunye nemilenze yakho) iya kukubulela.

Ngaba ufuna umatshini onokuqhubeka nenkqubela yakho? Ukusuka kwiiyunithi zasekhaya ukuya kwizindlu zamandla zorhwebo, khangela uluhlu lwethu olupheleleyo lwe Oomatshini be-Stair Climber ukufumana iqabane lakho loqeqesho eligqibeleleyo.

Imibuzo Ebuzwa Rhoqo (FAQ)

Q: Kufuneka ndiyenze kangaphi le mithambo?

A: Kubaqalayo, amaxesha e-3 ngeveki afanelekile ukuvumela ukubuyiswa. Abasebenzisi abaphambili banokunyuka ngamaxesha e-4-5 ngeveki, batshintshana phakathi kobunzima (HIIT) kunye neentsuku ezilula (i-Steady State).

Umbuzo: Ndingabamba ii-handrails?

A: Unokusebenzisa ibhalansi (ukubamba ukukhanya), kodwa ungaxhasi ubunzima bakho kubo. Ukuba uyancika, unciphisa ikhalori etshiswa ukuya kuthi ga kwi-30% kwaye usengozini yokuma kakubi.

Umbuzo: Ziziphi izihlangu endizinxibe?

A: Nxiba izihlangu zezemidlalo ezizinzileyo ukubamba kakuhle. Izicathulo zokugijima zilungile, kodwa izicathulo ezinqamlezayo zihlala zibonelela ngokuzinza okungcono kumphezulu osicaba wamanyathelo.

Umbuzo: Kutheni iinyawo zam ziba ndindisholo?

A: Oku kuqhelekileyo koomatshini be-cardio. Ngokuqhelekileyo kuthetha ukuba imitya yakho yesihlangu iqinile kakhulu okanye ubeka uxinzelelo oluqhubekayo kwibhola yonyawo lwakho ngaphandle kokuyiphakamisa ngokwaneleyo. Zama ukushukumisa iinzwane zakho ngamaxesha athile ngexesha lokuzilolonga.