Isayensi Yokukhuphuka Izitebhisi: Imishini Yokuqwala Izitebhisi Ishintsha Kanjani Impilo Yakho

Hamba uye kunoma iyiphi indawo yokuzivocavoca ematasa ngesikhathi samahora aphakeme, futhi cishe uzobona ulayini owakhelwe umshini othize: i-Stair Climber. Uvame ukubizwa ngokuthi 'umshini wonke umuntu othanda ukuzonda.'

Kodwa kungani lesi sisetshenziswa esikhathazayo sithandwa kangaka? Akuwona nje umkhuba. Ukusebenza kahle komqwali wezitezi kusekelwe ku -biomechanics kanye ne-physiology . Ngokungafani nokuhamba endaweni eyisicaba, ukugibela kuphoqa umzimba wakho ukuthi usebenze ngokumelene namandla adonsela phansi ngaso sonke isikhathi, okwenza kube nesidingo esiyingqayizivele enhliziyweni nasemisipha yakho.

Kulesi sihloko, sihlola isayensi ngemuva kwe-Stair Climber Benefits , sihlukanisa ngokuqondile ukuthi kwenzekani emzimbeni wakho lapho uqala ukukhuphuka nokuthi kungani kungenye yezimali ezihlakaniphe kakhulu ongazenzela impilo yakho yesikhathi eside.

1. Impilo yenhliziyo nemithambo yegazi: Inzuzo Emile

Inzuzo eyinhloko yesayensi yokukhuphuka izitebhisi ukuthuthuka okusheshayo kokuqina kwenhliziyo nemithambo yegazi (VO2 Max).

I-Physiology 'Vertical Displacement'

Uma uhamba noma ugijima ku-treadmill eyisicaba, ulawula umfutho oya phambili. Kodwa-ke, ekukhuphukeni kwezitebhisi, uzuza 'ukugudluka okuqondile.' Uphakamisa isisindo somzimba wakho wonke phezulu ngokumelene namandla adonsela phansi.

• Ukusabela Kwezinga Lenhliziyo: Ucwaningo lubonisa ukuthi ukugibela izitebhisi kuphakamisa izinga lokushaya kwenhliziyo ngokushesha kunokuhamba ngesivinini esifanayo endaweni eyisicaba. Lokhu kuphoqa inhliziyo ukuthi impompe igazi eliningi, kuqinisa imisipha yenhliziyo ngokuhamba kwesikhathi.

• I-Vascular Health: Ngokusho kwe- American Heart Association , imisebenzi enamandla efana nokukhuphuka izitebhisi inganciphisa kakhulu ingozi yomfutho wegazi ophezulu futhi ithuthukise impilo ye-arterial.

Ngokuhlanganisa Ama-Stair Climber Workouts avamile esimisweni sakho, uqeqesha inhliziyo yakho ukuthi isebenze kakhudlwana, yehlise izinga lokushaya kwenhliziyo yakho ephumule futhi uthuthukise ukuqina kuko konke.

2. Ukuzibandakanya Kwemisipha Egcwele Umzimba

Abantu abaningi bacabanga ukuthi imishini ye-cardio isebenza inhliziyo kuphela. Kodwa-ke, umqwali wezitezi empeleni 'ungumshini oxubile' ohlanganisa i-cardio nokuqeqeshwa kokumelana.

Ukukhomba I-Posterior Chain

Isayensi 'yesinyathelo' ibandakanya uhla olujulile lokunyakaza oluqondise amaqembu amakhulu emisipha emzimbeni ophansi:

1. I-Gluteus Maximus: Njengoba unweba i-hip yakho ukuze ukhuphuke, ama-glutes angumshayeli oyinhloko. Yingakho umqwali edume nge-glute toning.

2. I-Quadriceps: Isandiso samadolo esidingekayo ukuze uphakamise umzimba ulayisha ama-quads kakhulu.

3. Amathole kanye Nomgogodla: Amathole akho agxilisa iqakala ngaso sonke isinyathelo, kuyilapho imisipha yakho eyinhloko (izisu kanye nomgogodla ophansi) kufanele ivutha njalo ukuze ikugcine uqondile futhi ulinganisele ngaphandle kokuwa.

Inothi Lesayensi: Ngokungafani ne-treadmill, lapho ibhande lingakwazi 'ukudonsa' umlenze wakho ubuyele emuva, umqwali wezitezi udinga ukuthi uphakamise umlenze wakho, okuholela ekusebenzeni okuphezulu kwemisipha.

3. Izibalo Zekhalori Ukushiswa

Uma umgomo wakho uwukulawula isisindo, umqwali wezitezi ngokwezibalo ungenye yezinketho zakho ezinhle kakhulu.

Ukulingana kwe-Metabolic (METs)

Ososayensi bokuzivocavoca basebenzisa ama-MET ukukala ukuqina. Ukuhlala ekuphumuleni yi-1 MET.

• Ukuhamba (3 mph): ~3.5 METs

• Ukukhuphuka kwezitebhisi: ~ 8.0 kuya ku-10.0 METs

Ngenxa yokuqashwa kwemisipha ephezulu edingekayo ukuze uphakamise isisindo somzimba, ukugibela izitebhisi kushisa ama-calories ngenani eliphakeme kakhulu kunemisebenzi yaphansi. Iseshini yemizuzu engama-30 ingashisa noma yikuphi ukusuka ku -200 kuya ku-400 kilojoule kuye ngesisindo somsebenzisi kanye nokuqina.

Ukwandisa lokhu kusha, kubalulekile ukukhetha umshini onikeza ukumelana okushelelayo nokuphepha. Hlola ikhathalogi yethu yokusebenza okuphezulu Izitebhisi Climber Machines ukuthola imodeli evumelana umfutho izidingo zakho.

4. Impilo Yengqondo: Ukukhuphuka Ukukhathazeka

Izinzuzo zokuvivinya umzimba zidlulela ngalé komzimba. Kunesisekelo esiqinile se-neurochemical sokusebenzisa ukugibela izitebhisi ukuze ulawule ingcindezi.

I-Neurochemistry Yomzamo

Ukuzivocavoca okunamandla kakhulu kubangela ukukhululwa kwe- endorphins , dopamine , kanye ne -serotonin —amakhemikhali 'wokuzizwa' obuchopho.

• Ukunciphisa Ingcindezi: Isimo esinesigqi sokukhuphuka singaba ukuzindla. Ukugxila esinyathelweni esiphambi kwakho kusiza ekususeni izinkathazo zansuku zonke engqondweni.

• Ukuqina: Ngokwengqondo, ukukhuphuka 'kunzima.' Ukusunduza emgodleni ongokomzimba womqansa kwakha ukuqina kwengqondo nokuziphatha okuhumushela kwezinye izici zokuphila.

Isiphetho

Isayensi icacile: Ukugibela izitebhisi akukhona nje ukuzivocavoca; iyithuluzi elisebenza kahle kakhulu lesimo somzimba. Ngokuhlanganisa ukuqeqeshwa kwenhliziyo nemithambo yegazi okudinga kakhulu nokumelana nemisipha ngokumelene namandla adonsela phansi, kuletha inzuzo ekabili engakwazi ukufana neminye imishini embalwa.

Kungakhathaliseki ukuthi ubheke ukuthuthukisa impilo yenhliziyo yakho, ukudweba umzimba wakho ophansi, noma ukuphatha isisindo sakho, idatha isekela ukukhuphuka.

Ulungele ukutshala imali empilweni yakho? Uma Ukhetha Umshini Wokukhwela Izitezi , bheka ukuqina kanye nomklamo we-ergonomic. Vakashela wethu Ukuqoqwa komshini we-Stair Climber ukuthola okokusebenza okuphelele ukuze ukhuphule uhambo lwakho lokufaneleka.

Imibuzo Evame Ukubuzwa (FAQ)

Umbuzo: Ingabe ukukhuphuka kwezitebhisi kuyingozi emadolweni ami?

IMP: Empeleni, ngokuvamile kuba nomthelela ophansi kunokugijima. Ngenxa yokuthi unyawo lwakho lubekwe esitebhisini ngaphambi kokuthi usuke, akukho ukushaqeka komthelela omkhulu. Kodwa-ke, ifomu elifanele liyisihluthulelo-shayela ezithendeni zakho, hhayi izinzwane zakho.

Umbuzo: Kudingeka ngikhuphuke isikhathi esingakanani ukuze ngibone izinzuzo zezempilo?

A: Ucwaningo luphakamisa ukuthi ngisho nezikhawu ezimfushane zokugibela izitezi (imizuzu eyi-10-15) kungathuthukisa ukuqina kwenhliziyo uma kwenziwa ngokungaguquki.

Q: Kungani umqwali wezitebhisi unzima kune-elliptical?

IMP: I-elliptical isebenzisa umfutho futhi ikuvumela ukuthi 'uguqe.' Umqwali wezitezi udinga ukuthi uphakamise isisindo somzimba wakho ngokumelene namandla adonsela phansi kuwo wonke ama-rep, ngaphandle kosizo olusheshayo.

Umbuzo: Ingabe ukugibela izitebhisi kungangena esikhundleni sosuku lomlenze?

IMP: Kuyisengezo esihle kakhulu, kodwa ekukhuleni okukhulu kwemisipha (hypertrophy), kusafanele uhlanganise ukuqeqeshwa kokumelana nesisindo. Cabanga ngomqwali wezitezi njengokuqeqeshwa 'amandla okubekezela'.