Indlela Yokukhetha Imishini Yokugwedla Engcono Kakhulu: Izinzuzo Eziphezulu Ezi-5 Zezempilo Zemishini Yokugwedla

Emhlabeni ominyene wemishini yokuqina, izitayela ziyafika zidlule. Kodwa Umshini Wokugwedla (noma i-ergometer) uye wamelana novivinyo lwesikhathi, usuka ethuluzini lokuqeqesha labagwedli abasezingeni eliphezulu ukuya ekubeni yisisekelo kumajimu asekhaya emhlabeni wonke.

Kungani kwanda ukuthandwa? Ngoba iyasebenza.

Lapho unquma ukuthi usitshala kanjani isikhathi namandla akho, ufuna inzuzo ephezulu kakhulu ekutshalweni kwezimali. Kungakhathaliseki ukuthi ungumuntu osaqalayo noma umsubathi osemnkantshubomvu, izinzuzo zomzimba zokugwedla azifani. Kulesi sihloko, singena kwisayensi yokuthi kungani ukukhetha umgwedli kungaba yisinqumo esingcono kakhulu sempilo yakho.

1. Ukujima Okuphelele Komzimba Ogcwele

Umbono oyiphutha ovame kakhulu mayelana nokugwedla ukuthi 'kuwukuzilolonga kwengalo.' Eqinisweni, kuwumthombo onamandla wokulungisa umzimba wonke.

Umthetho wama-86%.

Ngokocwaningo lwe-English Institute of Sport, ukugwedla kuhilela u-86% wemisipha yomzimba wakho . Ngokungafani nebhayisikili elimile (eligxile kuma-quads namankonyane), ukugwedla kudinga umzamo ohlangene ovela:

• Imilenze (amaphesenti angu-60 wamandla): Ama-quads, ama-hamstrings, nama-glutes ashayela i-stroke.

• Ingqikithi (amaphesenti angu-30 wamandla): Izisu kanye nama-obliques zinzisa umzimba wakho.

• Umzimba Ongaphezulu (10% wamandla): Ama-Lats, ama-rhomboid, amahlombe, nama-biceps aqeda ukudonsa.

Lokhu kuhlanganyela okuphelele kusho ukuthi wakha amandla eketangeni lakho elingemuva (ngemuva komzimba) kuyilapho ngesikhathi esifanayo usebenza iketango lakho langaphambili, udala umzimba olinganiselayo, osebenzayo.

Hlola Igiya: Ukuze ujabulele lokhu kusebenzelana komzimba ogcwele, udinga okokusebenza okunikeza ukumelana okushelelayo. Bheka iqoqo lethu le- Imishini Yokugwedla Engcono Kakhulu eyenzelwe ukusebenza kwe-ergonomic.

2. Impilo Ephakeme Yenhliziyo

Ukugwedla kuhlukile ngoba kuwumsebenzi we-aerobic odinga amandla. Le mvelo ekabili iphoqa inhliziyo yakho ukuthi isebenze kanzima ukumpompa igazi kuwo wonke lawo maqembu emisipha asebenzayo.

Impilo Yenhliziyo Nokubekezela

Ukugwedla okuvamile kukhulisa i-VO2 Max yakho —inani eliphezulu lomoya-mpilo ongawusebenzisa umzimba wakho ngesikhathi sokuzivocavoca. I-VO2 Max ephakeme ihlotshaniswa nempilo engcono yenhliziyo namandla. Ngenxa yokuthi ungakwazi ukulawula ijubane, ukugwedla kulungele wonke amaleveli okufaneleka.

• Isimo Esiqinile: Ukugwedla okude, okunesigqi kuthuthukisa ukukhuthazela kwenhliziyo.

• Ama-Sprints: Ukuqhuma okufushane, okuqhumayo kuthuthukisa umthamo we-anaerobic.

3. Ukulawulwa Kwesisindo kanye Nokushiswa Kwekhalori

Uma umgomo wakho uwukulahlekelwa isisindo, umshini wokugwedla ungumngane owesabekayo. Ngenxa yokuthi iqoqa amaqembu amaningi emisipha, isidingo samandla siphezulu ngendlela emangalisayo.

I-Calorie Equation

Ngokuya ngesisindo sakho namandla akho, ungashisa phakathi kwama-calories angu-600 kuya kwangu-900 ngehora kumgwedli. Lokhu kuqhathaniswa nokugijima ngesivinini esisheshayo, kodwa ngaphandle komthelela ohlangene.

Ngaphezu kwalokho, ukugwedla okunamandla kakhulu kubangela umphumela we-EPOC (Ukusetshenziswa Kawoxygen Okudlulele Kwangemva Kokuzivocavoca). Lokhu kusho ukuthi umzimba wakho uyaqhubeka nokushisa amakhalori amahora amaningi ngemva kokushiya umshini njengoba usebenza ukuze ululame.

4. Umthelela Ophansi, Umvuzo Ophakeme

Esinye sezithiyo ezinkulu zokuzivocavoca ubuhlungu bamalunga. Ukugijima noma ukugxuma kungaba unya emadolweni nasemaqakaleni.

Ukulondoloza Amalunga Akho

Ukugwedla kuwumsebenzi ovalekile , okusho ukuthi izinyawo zakho zihlala zixhumene nezinyawo. Akukho ukushaqeka komthelela. Lokhu kwenza kube umsebenzi ophelele walokhu:

• Izinsuku zokutakula ezisebenzayo.

• Abantu abane-arthritis.

• Ukuvuselelwa ngemva kokulimala.

Ithiphu Yokulungisa: Ukuze ugcine i-stroke yakho ishelela futhi ingenamthelela, qinisekisa ukuthi okokusebenza kwakho kusesimweni esiphezulu. Okuyisisekelo Ukugcinwa Komshini Wokugwedla , njengokusula i-monorail nokuhlola uwoyela weketango, kuqinisekisa ukuthi ukunyakaza kuhlala kuwuketshezi futhi kuphephile kumalunga akho.

5. Impilo Yengqondo: Ukuzindla 'Swoosh'

Impilo engokomzimba ixhumene ngokungenakuhlukaniswa nempilo engokwengqondo. Ukugwedla kunikeza inzuzo ehlukile yezengqondo eminye imishini engenayo: Isigqi.

Ukunciphisa Ingcindezi

Imvelo ephindaphindayo ye-stroke yokugwedla—Catch, Drive, Qeda, Ukubuyisela—ingakuzindla ngokujulile. Umsindo we-flywheel (ikakhulukazi emanzini nasemoyeni) udala umsindo omhlophe osiza ukuvimba iziphazamiso.

Ngokusho kwe-Harvard Health Publishing, ukuzivocavoca kwe-rhythm aerobic kunciphisa amahomoni okucindezeleka njenge-adrenaline ne-cortisol kuyilapho kushukumisa ukukhiqizwa kwama-endorphin, izinyusi zemvelo zomzimba.

Isiphetho

Uma ukhetha ukugwedla, ukhetha ukusebenza kahle. Ukhetha ukujima okuqinisa inhliziyo yakho, kuveza imisipha yakho, ukuvikela amalunga akho, futhi kuhlanze ingqondo yakho—konke ngesikhathi esisodwa.

Kungakhathaliseki ukuthi unemizuzu engu-15 noma ihora, umshini wokugwedla uletha imiphumela engafana nezinye izingcezu zemishini.

Ingabe usukulungele ukuguqula isimiso sakho? Phequlula ukukhetha kwethu kwe-premium Imishini Yokugwedla futhi uthole imodeli ephelele yokuqinisa ijimu yakho yasekhaya.

Imibuzo Evame Ukubuzwa (FAQ)

Umbuzo: Ingabe ukugwedla kuzongibuyisela emuva?

A: Angeke kwenzeke. Ngaphandle uma uziqeqesha njengomsubathi wama-Olympic futhi udla i-calorie enqwabelene, ukugwedla kuzokwakha imisipha ethambile nencazelo, kuthuthukise ukuma kwakho kunokukwenza ube mkhulu.

Q: Ingabe ukugwedla kungcono kunokugijima?

A: Kubantu abaningi, yebo. Ukugwedla kushisa inani elifanayo lamakholori kodwa okunomthelela oyiziro emalungeni, okukwenza kube inketho eqhubekayo yokuqina komzimba wesikhathi eside uma kuqhathaniswa nomthelela ophezulu wokugijima kwe-pavement.

Umbuzo: Ngingakwazi ukugwedla nsuku zonke?

A: Yebo, ngenxa yokuthi kunomthelela omncane, ukugwedla kwansuku zonke kuphephile. Nokho, lalela umzimba wakho. Ukushintshana phakathi kwamaseshini aqinile kanye nemigqa yokutakula okulula kuyindlela engcono kakhulu yokuvimbela ukuqeqeshwa ngokweqile.

Umbuzo: Ingabe ukugwedla kuyawashisa amanoni esisu?

A: Yebo. Nakuba ungakwazi 'ukunciphisa amabala' amafutha, amakhalori aphezulu okushisa okugwedla kunomthelela ekulahlekeni kwamafutha. Kuhlanganiswe nokubandakanyeka okuyinhloko kwe-stroke, lokhu kusiza ukuveza i-midsection ethambile ngokuhamba kwesikhathi.