Kuchaneka njani ukuba usebenze ngokufanelekileyo kwi-apparatus elliptical? Umqeqeshi we-Elliptical

Ukupapashwa kuyichaza ngokucacileyo ummangaliso we-teknoloji, ubonise ukuba yeyiphi into ekhangayo enokukunceda. Ngokuqinisekileyo, unokufumana ifomu efanelekileyo ngaphandle kweminye imizamo eyongezelelweyo, ngokukhawuleza xa umboniso ubonakala ekhaya lakho, unokukwazi ukulibala ngempilo embi kunye neepounds. Umsebenzi wokukhangisa ukuthengisa, kunye neyethu kunye nawe-ukuqonda ukuba kutheni sifuna le fowuni kunye nendlela yokuzibandakanya ngokufanelekileyo kwiimimulator elliptical.

Masiqhelane

Ngaphambi kwakho, eqinisweni, uyilo olumnandi kakhulu. Umatshini wokucwangcisa kunye neentambo ezihambayo kunye neempendulo. Ekuqalekeni, unokuqonda ukuba oku kuluhlu lwe-treadmill, ukuqhuba ibhayisikili kunye ne-stepper. Oku kuhambelana nokuncedisa kunceda ukufaka indawo yesethi yonke yezixhobo ezithatha indawo eninzi kwimeko yokuzivocavoca, ingakhankanyi indawo yeedolophu.

Iimpawu zale simulators

Xa uqhuba umzimba, ii-pedals zichaza i-ellipse, eyanikezela ukuyila igama. Esi sixhobo se-cardiovascular, esingafani nababantu abandulelayo ( abahamba ngeetripreads), sinika uxinzelelo oluncinci kwi-cardiovascular system, ngoko kuyacetyiswa kubantu abaninzi abafuna ukudlala imidlalo. Ungakhohlwa ukuba phambi kweziphi izifo ofuna ukudibana nodokotela nomqeqeshi oza kukuxelela indlela yokubandakanya ngokufanelekileyo abaqeqeshi be-elliptical ngokuhambelana neempawu zomzimba wakho.

Inqaku lesibini elithakazelisayo kukuba ukulungiswa kwamagunya okuhamba ngamanqabana kunciphisa ubuncinane ubunzima bokuxhatshazwa emadolweni nasezintanjeni zeenyawo, kunye nangomlenze. Akukho mfihlelo ukuba iiklasi kwi-scrollreader zihlala zikhanselwa ngenxa yalo mphumo oyingozi.

Iindidi zabaqeqeshi be-elliptical

Bahlukene ngokwemigaqo yomsebenzi. Kuba namhlanje kukho iintlobo ezintathu zee simulators:

• I-Electromagnetic. Lezi iinqwelo ezikhulu ezikwazi ukutshintsha indawo yokugcina impilo. Inkalo yabo yikhono lokubeka iipameters zomthwalo, ngoko uhlengahlengisa uqeqesho kuxhomekeke kwiinjongo. Unokumisela kuqala umgama, ixesha lokuqeqesha kunye nenani lentliziyo elungileyo. Ngaloo ndlela, le nkqubo ayiyi kukuvumela ukuba udibanise umthwalo ngexesha loqeqesho. Ezi ziyimishini engapheliyo, ethembekileyo neyomeleleyo.
• Umqeqeshi we-elliptical magnetic. Kulo, isantya kunye nesiqhelo somsebenzi zibekwa ngumdlali, ngoko ke ukuphumelela koqeqesho kuxhomekeke ekukhuthazeni kwakhe. Ngenxa yamagxina anesigxina eshukunywe kwi-flywheel, umthwalo ulawulwa, usebenze kakuhle kwaye izinga lezandi eliphantsi liqinisekisiwe. Oku kukhethwa koqoqosho nakwindlela ethembekileyo.
• Iimpawu. Lapha umgijimi ngokwakhe unoxanduva lokunyamekela nokunyanzelisa ukuhamba kwezithuthi. Oku kukhokelela kumthwalo ongalinganiyo, ongeyinto enhle kumalungu. Isidima singaqwalaselwa ngeendleko eziphantsi, kodwa namhlanje abafana neefemulators baye bayeka ukungena kwiimarike.

Ukulungele ukuthenga umfanisi, khuluma kwangaphambili kunye namalungu entsapho, kuba kungenzeka ukuba ngamnye uceba ukuqeqeshwa kwiimimulators. Ukugcina umbane wesicatshulwa esingabizi kakhulu. Ukuba ufuna ukufezekisa umphumo omkhulu ngexesha elincinci, ngoko ufuna imodeli yobugcisa. Ezi zilandelayo zineempawu zazo, ezibonakaliswa kwisiphumo soqeqesho:

• Ubude beenyawo bubungakanani bemfudu yokuhamba, echaphazela ngqo umphumo. Amashishini amancinci asetyenziso lwasekhaya anamaxesha angama-400 mm ubude. Ukuba indawo kunye nokuhlahlo-lwabiwo-mali kuvumelekile, kulungele ukuthobela ingqalelo kwiimimululwazi zengcali, apho eli nani likhulu, ngaphezu koko, kunokwenzeka ukulawula ubunzulu besinyathelo.
• Ukuphakama kwesibhakabhaka. Oku ngakumbi, ukunyakaza okulula kunye noxinzelelo oluncinci kumalungu. Isisindo esilinganiselweyo sisigidi se-10, ukuba kunokwenzeka, unokhetha ngaphezulu.
• Iqondo lentlawulo yemitha. Ngokuqhelekileyo kuphela kwiimodeli ezibiza. Oku kukuvumela ukuba ulandele umthwalo we-cardio kwaye wakhe inkqubo yenqanaba lentliziyo. I-pulse yokuqeqeshwa ngokufanelekileyo kulula ukubala, kufuneka uthabathe iminyaka yakho ukusuka ku-220 kwaye ubale 70% yenani elifunyenweyo. Oku kuya kuba ngumyinge we-pulse, oya kuvumela uqeqesho oluqhelekileyo, ungafi ngokukhawuleza kwaye uphumelele kwiziphumo ezifunwayo.

Ukuba ukhetha izifanisi ezifanelekileyo, iifoto kunye nenkcazo iya kukunceda ufumane iibherethi zakho.

Ziziphi na?

Njengoko sele kukhankanywe, i-elliptical yi-cardio okanye i-aerobic simulator. Yenza yonke imisebenzi eyisiseko efunekayo ekusebenziseni ikhaya. Oku kubaluleke kakhulu ukunciphisa ubunzima kunye nokuqiniswa kwemisipha, ngaphezu koko, umsebenzi obalulekileyo kukuqinisa umzimba, ukuphuhlisa ukunyamezela ukuphefumula kunye neenkqubo zomoya.

I simulator ngokwayo ayiyi kusebenza kuwe, kodwa umthwalo ubonwe kakhulu kunokuba uqeqesho oluqhelekileyo kwi-gym. Oku kubalulekile kubaqalayo, abantu abaneminyaka yobudala kwaye banemiqathango yezizathu zempilo. Isici esiyingqayizivele esichaza umqeqeshi we-elliptical kukuba yenzelwe ukuzivocavoca ngesisindo somthwalo, oko kukuthi, ubunzima bomzimba wakho busetyenziswa. Akuqeqeshi nje kuphela, kodwa kwakhona inxalenye esemgangathweni yomzimba - ngoncedo lwezicwangciso. Oku kungalinganiswa nomsebenzi we-skier osebenzisa iziti.

Izilungiso ngezizathu zempilo

Iiklasi kwi simulator elliptical ngumthwalo omkhulu ngokomzimba, ngoko kufuneka ulinganise amandla akho kunye namakhono akho. Ukuhluleka komzimba, ukuphefumula kwesifo se-asthma, i-tachycardia kunye ne-angina zifumanisa ukuba umsebenzi owenziwe ngokomzimba kufuneka wenziwe ngokuhambelanayo nomyalelo wokugqithisa ugqirha.

Ukuba awuyi kuba neengxaki ezingapheliyo, kodwa ngexesha loqeqesho uziva utyhefu, intlungu, ubuthathaka kunye nesiphithiphithi, kha wuleka ukusebenzisa nokuthetha nogqirha. Mamela emzimbeni wakho, yenza okungangoko unako, kwaye ngexesha elizayo ungeze omnye okanye imizuzu emibini ekusebenzeni.

Indlela yokuzibandakanya ngokufanelekileyo kwiimimulator elliptical

Akukhuthazwa ukuba uqeqeshe iiyure ezingama-2 emva kokuvuka kwaye ungaphantsi kweeyure ezingama-2 ngaphambi kokulala. Isithuba phakathi kokutya kunye neeklasi akufanele sibe ngaphantsi kwama-1.5 iiyure. Qinisekisa ukuba ulungiselela umzimba ngomthwalo, yenza uqeqesho. Olu luhlu lweendlela zokukhanya, ama-squats kunye namathambeka.

Ukujikela ekuqeqesheni ngokwayo, khumbula ukuba kufuneka kwenziwe kwiphepha. Ngoko ke, ukuba ungumqali, cwangcisa isifundo sokuqala imizuzu emihlanu, ngokunyuka okulandelayo kwimizuzu emibini imizuzu.

Imigaqo yoqeqesho

Okokuqala, guqula ubude bezandla kunye nobude beli nyathelo. Yilungiselela umzimba ngokuthe ngqo, kwaye ukufuphi kwimijikelo yezithuthi zihamba ngeenyawo zakho, ngakumbi umthwalo umzimba uya kufumana. Ungakulibali ukuba ugxininiso oluphambili lusesithende, kwaye inzwane ikhululekile, amadolo aphelile. Intloko ayidingi ukuba ihlise. Ngoku qalisa ukuhamba phambili. Ukuba ufuna ukuba umthwalo ube kwizandla zakho nangemuva, sebenzisa izixhobo zokuhamba ngezandla.

Emva kwexesha, ungatshintsha ukuhamba. Ngoku thabatha izikhwelo ukuze amagolo ahlale egobile kwaye uqale ukuhamba. Oku kuya kunika umthwalo kwimisipha emikhulu. Ukomeleza i-quadriceps kunye neenkomo zemilenze, ukutshintsha umzimba kwaye uqhubeke uhamba.

Olunye ulungelelwano, kodwa lusebenza ngokunyanisekileyo kakhulu: wehla ngaphantsi kunokwenzeka, njengokungathi uzama ukuhlala phantsi, kwaye uqale ukuhamba.

Isiphumo esiphumelele

Uqala uqeqesho kwaye usebenzise umqeqeshi we-elliptical. Ziziphi izihlunu ezisebenza nale nto? Ukulukhuni ngokungapheliyo ukuphendula, kuba konke kuxhomekeke kubukhulu bomthwalo wakho, kuba i-dreamy "walk" kwi-simulator engcono ayiyi kusebenza. Ukuba wenza ukuqeqeshwa ngokuchanekileyo, izicwangciso zakho ziya kutshintsha, ukutshintsha kusetshenziselwa ukupompa ezi zihlunu. Xa ukwandisa ubukhulu boqeqesho, i- quadriceps muscle yethanga isebenza kakuhle .

Xa usuka emuva, i-hamstrings kunye nezihlunu ze-hp of the hip zisebenza kakuhle. Ukunyuka kokuhamba phambili kunye nokubuya kuqeqeshe amathole kunye ne-lower tibia.

Olu luhlu aluphelelanga. Ukuba uyazi ukuba ungene njani ngokufanelekileyo kwiimimulator elliptical, uze ungene kwifom kunye nomzimba ophezulu. Umsebenzi (kodwa ungagxininisi kakhulu) i- muscle enkulu yepectoral, i- biceps kunye ne-triceps, oko kukuthi, iziphambili kunye nezingxenye eziphezulu zezandla.

Ukuphetha ngesihloko se-alliptical simulators, ndifuna ukuthetha ngokubaluleka kwabo. Benza kube lula ukuqhuba uqeqesho ngendlela efanelekileyo, ngexesha elifanelekileyo.