Izinzuzo eziyi-10 ze-Elliptical Machine Workout

-Delile

• Izinzuzo zomshini we-elliptical
• 1. Thuthukisa amandla akho namandla we-cardio
• 2. Shisa ama-calories amaningi
• 3. Beka ingcindezi emalungeni akho
• 4. Thola ukuzivocavoca umzimba okuphezulu nangaphansi
• 5. Shisa amafutha omzimba
• 6. Khomba imisipha ethile yomlenze
• 7. Thuthukisa ibhalansi yakho
• 8. Gcina ukuqina ngemuva kokulimala
• 9. Jabulela izinketho ezahlukahlukene
• 10. Funda ngokushesha
• Izithiyo
• Ukudla okudlela endlini

Uma ujwayele ukulinda kulayini ukuze usebenzise umshini wakho wokuvivinya umzimba ngesikhathi samahora aphezulu, awuwedwa. Umqeqeshi we-elliptical ungomunye wemishini ye-cardio efunwa kakhulu ezikhungweni zokuzivocavoca. Futhi kuyisinqumo esiphezulu semishini yokuzivocavoca ekhaya.

Manje kuthiwani ngalo mshini onomthelela ophansi okwenza uthandwe kangaka? Bheka lezi zinzuzo eziyi-10 bese uzinqumela.

Izinzuzo zomshini we-elliptical

1. Thuthukisa amandla akho namandla we-cardio

Ukuvivinya umzimba nge-aerobic, okwaziwa nangokuthi i-cardio, kuyingxenye esemqoka yesimiso sokuzivocavoca esilinganiselayo. Uma wenza ukuzivocavoca umzimba nge-aerobic, inhliziyo namaphaphu akho kudingeka asebenze kanzima ukuhlinzeka imisipha yakho ngegazi nomoya-mpilo omningi.

Umshini we-elliptical ukuvumela ukuthi uthole ukuzivocavoca okuhle kwe-aerobic, okungaqinisa inhliziyo yakho, amaphaphu, nemisipha. Lokhu, nakho, kungasiza ekwakheni ukuqina nokukhuthazela kwakho.

Nge-elliptical, ungenza ukuqeqeshwa kwesikhawu esiphakeme kakhulu kanye nokusebenza okuqinile kwe-cardio.

2. Shisa ama-calories amaningi

Uma ufuna indlela yokuchoboza ukusha kwekhalori lakho ngesikhathi esifushane, gxumela kwi-elliptical. Ngokuya ngokuthi ulinganisa kangakanani, lo mshini we-cardio ungasha cishe ama-270 kuya ku-400 calories ngemizuzu engama-30. Umkhawulo ongezansi webanga umele umuntu onesisindo esingamakhilogremu ayi-125, kanti umkhawulo ophakeme ungowomuntu onesisindo esingamakhilogremu ayi-185.

Ukushisa ama-calories amaningi kunalawo owadlayo kungakusiza ulahlekelwe isisindo. Ukuze uthuthukise ukushisa kwekhalori lakho, cabanga ngokwandisa ukuqina kokusebenza kwakho kwe-elliptical.

3. Beka ingcindezi emalungeni akho

Ngenkathi i-elliptical ishayisa indawo yomshini we-cardio emuva ngawo-1990, abagijimi abanamalungu angama-achy kanye nokulimala ngokweqile bajabule ngomcabango wokukwazi ukuqeqesha uhlelo lwabo lwenhliziyo ngenkathi behlisa ingcindezi emajoyintini abo.

Amadolo akho, amaqakala, izinqe, namanye amalunga angathatha ukushaya lapho ugijima noma wenza ezinye izivivinyo ze-cardio ezinomthelela omkhulu. Njengoba izinyawo zakho zingakaze zisuse ama-pedals nge-elliptical, lo mshini unikeza uhlobo olunomthelela ophansi wokuzivocavoca kwe-cardio.

ikhombise ukuthi ukuzivocavoca okwe-elliptical kunganciphisa kakhulu ukuthwala kwesisindo uma kuqhathaniswa nokugijima, ukugijima, nokusebenza okufanayo. Ngamanye amagama, nge-elliptical, ungaqhubeka nokuqeqeshwa ngaphandle kokuguga okuza nokuvivinya umzimba okunomthelela omkhulu.

4. Thola ukuzivocavoca umzimba okuphezulu nangaphansi

Umshini we-elliptical ophethe izibambo ungomunye wemishini embalwa ye-cardio engakunika ukuzivocavoca umzimba ongaphezulu nangaphansi. Ukhiye wokukhulisa izinzuzo zomzimba ongaphezulu ukusabalalisa isisindo sakho nokumelana ngokulinganayo. Ngamanye amagama, shaya izingalo zakho ngokushesha okukhulu njengoba uhambisa imilenze yakho.

Uma usuqedile kahle, i-elliptical ingakhomba ama-glutes akho, imisipha, ama-quads, isifuba, emuva, ama-biceps, ama-triceps, kanye nezicubu zomgogodla.

5. Shisa amafutha omzimba

Ngenxa yekhono layo lokushisa okukhulu kwekhalori, i-elliptical ingakusiza ukuthi ulahlekelwe ngamafutha omzimba futhi uphakamise imisipha yakho esikhathini esifushane, ikakhulukazi uma ugxila emsebenzini wesikhawu. Ukuze wandise ukushiswa kwamafutha, kuzodingeka ukuthi ugxile kwifayela le-.

Cabanga ukungeza ukuqeqeshwa kwesikhawu ekusebenzeni kwakho kwe-elliptical ngesilinganiso esingu-2 kuye ku-1: imizuzwana engu-30 yomsebenzi wokuqina okukhulu, kulandelwe imizuzwana engu-15 yokululama, noma imizuzwana engu-60 yomsebenzi wokuqina okukhulu, kulandelwe imizuzwana engu-30 yokululama. Ungayeki ukuhambisa imilenze yakho ngezikhathi zokululama. Qhubeka nokuhambisa izinyawo, kepha ngejubane.

6. Khomba imisipha ethile yomlenze

Ungashintsha kokubili ukumelana nokuthambekela kwezinyawo ezinyaweni ze-elliptical. Ngokwenza lokhu, ungakhomba imisipha ehlukene emzimbeni wakho ophansi kufaka phakathi ama-quads, glutes, hamstrings, namathole akho.

Ngokwandisa ukuthambekela, ungezwa uhlangothi lwangemuva lomzimba wakho ophansi uvutha. Uma ulungisa ama-pedals ezinyawo ephansi, ungazizwa ukuthi ama-quads akho asebenza kanzima. Futhi, njengoba izinyawo ezihamba ngezinyawo zihlehla, ungashintsha inkomba yegxathu lakho futhi ugxile kakhulu kuzintambo zakho zezintambo kanye ne-glutes.

7. Thuthukisa ibhalansi yakho

Ukuvivinya umzimba kungasiza ekuqiniseni amathambo akho. Kepha bewazi ukuthi kungathuthukisa ibhalansi yakho? Uma usukuma uqonde futhi uyeke izibambo ezilinganayo, ungakhomba imisipha yakho esemqoka bese usebenza ngokulingana kwakho.

Vele uqiniseke ukuthi ukumelana nokuthambekela kusethwe ezingeni elilawulekayo ukuze ukwazi ukusebenzisa umshini we-elliptical ngokuphepha ngaphandle kokusebenzisa izibambo.

8. Gcina ukuqina ngemuva kokulimala

Uma unakekela ukulimala futhi ungakwazi ukubamba iqhaza emisebenzini yakho ejwayelekile yomzimba, ukusebenzela i-elliptical kungaba yindlela enhle yokwakha noma yokugcina ukuqina komzimba. Njengoba kungukuzivocavoca okunomthelela ophansi, kubeka ukucindezela okuncane kakhulu emajoyini akho kunokuzivocavoca okunomthelela omkhulu, njengokugijima, ukugijima, noma ukugxuma.

Ukuzivocavoca nge-elliptical ngemuva kokulimala kungakusiza ukuthi uphinde uthole ukunyakaza okugcwele. Kungasiza futhi ukuqinisa imisipha namalunga akho, ngenkathi ususa ingcindezi endaweni elimele.

9. Jabulela izinketho ezahlukahlukene

Imishini ye-Elliptical imvamisa inikela ngezindlela ezahlukahlukene zokuzivocavoca ezenziwe ngaphambilini ezilingisa ukukhuphuka kwezintaba, ukuqeqeshwa kwangaphakathi, nezinye izinketho ezenziwe ngezifiso ezikusiza ukuthi uthole uhlobo lokuzivocavoca olufunayo.

10. Funda ngokushesha

Enye yezinzuzo ze-elliptical ukuthi akuthathi isikhathi eside ukufunda ukuthi ungayisebenzisa kanjani. Yize ijika lokufunda elinalo mshini lilula ngokwanele, ungahle ufune ukucela ukuqeqeshwa komuntu siqu uma ungazange ulisebenzise ngaphambilini. Bangakunika amathiphu wokuthi ungayisebenzisa kanjani kahle kanye nohlobo lokuzivocavoca olungahle lube ngcono kunhloso yakho yokufaneleka.

Lapho uqala kwi-elliptical, ungahle uthande ukusebenzisa izinyawo ezinyaweni kuphela. Lapho usujwayele ukuhamba komshini, ungangeza izibambo.

Izithiyo

Akukho lutho oluphelele ngendlela olubonakala ngayo, futhi lokhu kubandakanya umhlaba wokuqina. Ngazo zonke izinzuzo eziza nokusebenzisa i-elliptical, kukhona okunye okuhle okufanele ukukhunjulwe.

"Ukunyakaza kwe-elliptical kuhluke kakhulu kunokugijima noma ukuhamba, ngakho-ke imisipha yomlenze neyomgogodla yenziwe yasebenza ngokuhlukile," kusho uJohn M. Martinez, MD, udokotela oyinhloko wezokwelapha kwezemidlalo ePain Free Running. "Lo mehluko ekusebenzeni kwemisipha kungahle kuholele ekulimaleni uma umzimba ungahambelani nezindlela ezintsha zokudubula kwemisipha namaphethini wokunyakaza."

Ubuye aveze ukuthi njengoba i-elliptical inomthelela ophansi kunokugijima noma ukuhamba, ungabona ukuzuza okuncane emandleni omlenze ngenxa yokuncipha okuncane okubekwa emilenzeni.

Ngenxa yalomthelela ophansi, uDkt Martinez uthi ungabona nokuthuthuka okuncane kokuqina kwamathambo uma kuqhathaniswa nokusebenza noma ukuphakamisa izinsimbi. Lokhu kungenxa yokuthi imithwalo ephakeme noma umthelela uvame ukwanda futhi uthuthukise ukuminyana kwethambo lomzimba ongezansi.

Ukudla okudlela endlini

Ukufaka umshini we-elliptical esimeni sakho sokuzivocavoca kungasiza ekuqiniseni inhliziyo yakho, amaphaphu, nemisipha, ngenkathi kukhulisa amandla akho, kuthuthukisa ibhalansi yakho, futhi kushise amakhalori amaningi. Futhi kuyindlela enhle uma unezinkinga ezihlangene noma ufuna ukwakha noma ukugcina ukuqina kwakho ngemuva kokulimala.

Ngenkathi lo mqeqeshi onomthelela ophansi kuyindlela enhle emazingeni amaningi okuqina, kubalulekile ukufaka nezinye izivivinyo kokujwayelekile kwakho uma ufuna ukuqinisa imilenze yakho nokwakha ukuminyana kwamathambo. Lokhu kubaluleke kakhulu kubagijimi nabasubathi bezokuncintisana.