ISayensi yokuNqabela izinyuko: Indlela oomatshini bokukhwela izinyuko abayiguqula ngayo impilo yakho

Hamba uye kuyo nayiphi na indawo yokuzivocavoca exakekileyo ngexesha leeyure eziphakamileyo, kwaye uya kubona umgca owenza umatshini omnye: i-Stair Climber. Idla ngokubizwa ngokuba 'ngumatshini wonke umntu othanda ukuthiya.'

Kodwa kutheni le nto esi sixhobo sinzima sithandwa kangaka? Ayingomkhwa nje. Ukusebenza kokunyuka kwezitebhisi kusekelwe kwi -biomechanics kunye ne-physiology . Ngokungafaniyo nokuhamba kwindawo ethe tyaba, ukunyuka kunyanzela umzimba wakho ukuba usebenze ngokuchasene nomxhuzulane ngenyathelo ngalinye, udala isidingo esikhethekileyo entliziyweni nakwimisipha yakho.

Kule nqaku, sihlolisisa isayensi emva kwe -Stair Climber Benefits , ukuphula ngokuthe ngqo oko kwenzekayo emzimbeni wakho xa uqala ukunyuka kwaye kutheni kungenye yotyalo-mali oluhlakaniphile ongayenza kwimpilo yakho yexesha elide.

1. Impilo ye-Cardiovascular: I-Advantage eNqobileyo

Inzuzo ephambili yenzululwazi yokunyuka kwezitebhisi kukuphucula ngokukhawuleza ukunyamezela kwe-cardiovascular (VO2 Max).

IPhysiology 'yokuTshintshwa okuthe nkqo'

Xa uhamba okanye ubaleka kwi-treadmill ecaba, ngokuyintloko ulawula ukuqhubela phambili. Nangona kunjalo, xa unyuka izinyuko, ufikelela 'kwi-vertical displacement.' Uphakamisa ubunzima bomzimba wakho wonke phezulu ngokuchasene nomxhuzulane.

• Ukuphendula kweNtliziyo yeNtliziyo: Uphando lubonisa ukuba ukunyuka kwezitebhisi kuphakamisa izinga lentliziyo ngokukhawuleza kunokuhamba ngesantya esifanayo kwindawo ethe tyaba. Oku kunyanzela intliziyo ukuba impompe igazi elininzi, iqinisa isihlunu sentliziyo ngokuhamba kwexesha.

• Impilo yeVascular: Ngokutsho kwe- American Heart Association , imisebenzi enamandla njengokunyuka kwezitebhisi kunokunciphisa kakhulu umngcipheko wegazi eliphezulu kunye nokuphucula impilo ye-arterial.

Ngokubandakanya i-Stair Climber Workouts rhoqo kwindlela yakho yesiqhelo, uqeqesha intliziyo yakho ukuba isebenze ngakumbi, yehlise izinga lokuphumla kwentliziyo yakho kunye nokuphucula amandla.

2. I-Full-Body Muscular Engagement

Abantu abaninzi bacinga ukuba oomatshini be-cardio basebenza intliziyo kuphela. Nangona kunjalo, i-stair climber ngokwenene 'ngumatshini we-hybrid' odibanisa i-cardio kunye noqeqesho lokumelana.

UkuJonga iTyayini yangasemva

Inzululwazi 'yenyathelo' ibandakanya uluhlu olunzulu lwentshukumo olujolise kumaqela amakhulu ezihlunu kumzimba osezantsi:

1. I-Gluteus Maximus: Njengoko wandisa i-hip yakho ukuze unyuke, i-glutes ngumqhubi oyintloko. Yiyo loo nto umntu onyukayo edume nge-glute toning.

2. I-Quadriceps: Ukwandiswa kwamadolo okufunekayo ukuphakamisa umzimba ulayisha i-quads kakhulu.

3. Amathole kunye neCore: Amathole akho azinzisa i-ankle ngesinyathelo ngasinye, ngelixa izihlunu zakho eziphambili (izisu kunye nomqolo osezantsi) kufuneka zivutha rhoqo ukuze uhlale uthe tye kwaye ulungelelene ngaphandle kokuwa.

Inqaku lezeNzululwazi: Ngokungafaniyo ne-treadmill, apho ibhanti 'linokutsalela' umlenze wakho ngasemva, umkhweli wezitebhisi ufuna ukuba uphakamise umlenze wakho, okukhokelela ekusebenzeni okuphezulu kwemisipha.

3. Izibalo zeCalorie Burn

Ukuba injongo yakho kulawulo lobunzima, umkhweli wezinyuko ngokwemathematika yenye yezona zinto zikhethwayo.

Ukulingana kweMetabolic (METs)

Iingcali zenzululwazi zisebenzisa i-METs ukulinganisa ubunzulu. Ukuhlala ekuphumleni yi-1 MET.

• Ukuhamba (3 mph): ~3.5 METs

• Ukunyuka kwezinyuko: ~ 8.0 ukuya kwi-10.0 METs

Ngenxa yokufunwa kwemisipha ephezulu efunekayo ukuphakamisa ubunzima bomzimba, ukunyuka izitebhisi kutshisa iikhalori kwizinga eliphezulu kakhulu kunemisebenzi ephantsi komhlaba. Iseshoni yemizuzu engama-30 inokutshisa naphi na ukusuka kwi -200 ukuya kwi-400 calories kuxhomekeke kubunzima bomsebenzisi kunye nobukhulu.

Ukwandisa oku kutshisa, kubalulekile ukukhetha umatshini onika ukuxhathisa okugudileyo kunye nokhuseleko. Phonononga ikhathalogu yethu yokusebenza okuphezulu Izitepsi zoomatshini bokukhwela ukufumana imodeli ehambelana neemfuno zakho zokuqina.

4. Impilo yengqondo: Ukunyuka ngaphandle kokuxhalaba

Iingenelo zokwenza umthambo zidlulela ngaphaya kokwasemzimbeni. Kukho isiseko esinamandla se-neurochemical sokusebenzisa ukunyuka kwezitebhisi ukulawula uxinzelelo.

I-Neurochemistry yoMzamo

Ukuzilolonga okuphezulu kubangela ukukhutshwa kwe- endorphins , dopamine , kunye ne -serotonin -ikhemikhali 'zokuziva-ulungile' zobuchopho.

• Ukuncitshiswa koxinzelelo: Ubume besingqi sokunyuka bunokucamngca. Ukugxininisa kwinyathelo eliphambi kwakho kunceda ukususa ingqondo yamaxhala emihla ngemihla.

• Ukomelela: Ngokwengqondo, ukunyuka 'kunzima.' Ukutyhala umqobo womzimba wokunyuka umnqantsa kwakha ukomelela kwengqondo kunye nokuziphatha okuguqulela kwezinye iinkalo zobomi.

Ukuqukumbela

Inzululwazi icacile: Ukukhwela izinyuko akukomsebenzi nje wokuzilolonga; sisixhobo somzimba esisebenza kakuhle kakhulu. Ngokudibanisa imfuno ephezulu yoqeqesho lwe-cardiovascular and resistance ye-muscular against gravity, inikezela ngenzuzo ephindwe kabini ukuba bambalwa abanye oomatshini abanokulinganisa.

Ingaba ujonge ukuphucula impilo yentliziyo yakho, ukukrola umzimba wakho ophantsi, okanye ukulawula ubunzima bakho, idatha isekela ukunyuka.

Ngaba ukulungele ukutyala imali kwimpilo yakho? Xa ukhetha i-Stair Climber Machine , khangela ukuqina kunye noyilo lwe-ergonomic. Ndwendwela wethu Ukuqokelelwa koomatshini be-Stair Climber ukufumana izixhobo ezifanelekileyo zokunyusa uhambo lwakho lokufaneleka.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo: Ngaba ukunyuka kwezitebhisi kubi kumadolo am?

A: Ngokwenyani, ihlala inempembelelo esezantsi kunokubaleka. Ngenxa yokuba unyawo lwakho lubekwe kwinqanaba ngaphambi kokuba utyhale, akukho nkothuko yempembelelo. Nangona kunjalo, ifom efanelekileyo ingundoqo-uqhube izithende zakho, kungekhona iinzwane zakho.

Umbuzo: Kufuneka ndinyuke ixesha elingakanani ukuze ndibone izibonelelo zempilo?

A: Uphononongo lucebisa ukuba kwanezinyuko ezimfutshane zokunyuka kwezitebhisi (imizuzu eyi-10-15) inokuphucula ukuqina kwentliziyo ukuba yenziwa rhoqo.

Umbuzo: Kutheni i-stair climber inzima kune-elliptical?

IMPENDULO: I-elliptical isebenzisa isantya kwaye ikuvumela ukuba 'unxweme.' Umkhweli wezinyuko ufuna ukuba unyuse ubunzima bomzimba wakho ngokuchasene nomxhuzulane kwirep nganye, ngaphandle koncedo olukhawulezileyo.

Umbuzo: Ngaba ukukhwela izinyuko kunokuthatha indawo yosuku lomlenze?

A: Sisongezelelo esihle kakhulu, kodwa ukukhula okuphezulu kwezihlunu (hypertrophy), kusafuneka ubandakanye uqeqesho olunzima lokuxhathisa. Cinga ngomnyuzi wezinyuko 'njengoqeqesho lwamandla okunyamezela'.