Izindlela Eziyisi-7 Zokuyisa I-StairMaster Workout Yakho Kuzinga Elilandelayo

-Delile

• 1. Gcina Ukuma Kwakho
• 2. Ungazibambi
• 3. Yenza okubili ngasikhathi
• 4. Ishintshe
• 5. Faka Izisindo
• 6. Zijwayeze Izikhawu
• 7. Gada Isilinganiso Senhliziyo Yakho
• Buyekeza kwe-

Wena—kanye nemilenze yakho—ningase nikwazi ukungena nokuphuma kwama-treadmill kanye nemishini eyi-elliptical, kodwa kunenye indlela yokungena ku-cardio edonsa inhliziyo ejimini ongase ukhohlwe ngakho konke: Ukuzivocavoca kwe-StairMaster. Uma uzizwe wesaba ngokwengeza uhlelo lwakho lokuqina esikhathini esedlule, ungesabi futhi.

Lapha, u-Adam Friedman, umqeqeshi wosaziwayo eVenice, eCalifornia, une-primer yokuthi uyisebenzisa kanjani iStairMaster futhi usebenzise kakhulu ukuzilolonga kwakho ngezitebhisi. (Okuhlobene: Ingabe iStair-Climber Isifanele Isikhathi Sakho?)

1. Gcina Ukuma Kwakho

Ukubeka ubunzima ezingxenyeni ezifanele zomzimba wakho-ama-glutes nama-hamstrings esikhundleni somhlane wakho-yehlisa ijubane futhi uthole ukuma kwakho kahle. "Uma ugobile, ubeka i-stress emhlane wakho futhi wehlisa ukugcwala kwakho," usho kanje.(Ingasaphathwa eyokuthi cishe ubeka ingxenye enhle yesisindo sakho emshinini wokugibela izitebhisi.) Kulungile ukuhogela phambili kancane ezinqulwini—umnyakazo ozohlanganisa ama-glute nakakhulu—inqobo nje. njengoba ugcina umgogodla wakho uqondile, uthi. (BTW, yingakho ungahle uthande ukucabangela umshini wokugwedla ngokulandelayo.)

2. Ungazibambi

Uyawazi umnyakazo: omunye ohamba ejimini ukhuphuka izitebhisi ezigibelayo, ebambe izinhlangothi zomshini impilo ethandekayo. "Lokho akusizi umzimba wakho ukuthi usebenze kanzima - ukukopela," kusho uFriedman. Uma uzizwa ungalingani, ukubamba kancane izinhlangothi kuzokusiza ukuthi uzinze. Kepha ungathembeli kubo ukuthi bakuphakamise. Lokho kunciphisa umthwalo womzimba wakho ezitebhisini futhi kunciphise ukusebenza kwe-StairMaster yakho yokuzivocavoca. Ekugcineni, ufuna ukwakha amakhono akho ukuze ungabambeleli nhlobo.

3. Yenza okubili ngasikhathi

Uma usulungele ukuthatha ukuziqeqesha kwakho ngezitebhisi uye ezingeni elilandelayo, zama ukweqa isinyathelo. "Ngokuthatha izinyathelo ezinkulu, ezinkulu, uzoqondisa ama-glute namathanga angaphezulu, lapho kunesisindo somzimba," kusho uFriedman. "Uma uhileleka kakhulu imisipha, ushisa amakhalori amaningi." Qala kancane futhi ugxile ekukhuphukeni ngendlela efanele ngenkathi ugcina ibhalansi yakho, esho.

4. Ishintshe

Ukuqhubekela phambili kuhlose izingqinamba zakho nemisipha yakho, kepha uma ubheka ukusebenzisa ama-quads akho, jikela emuva bese uqedela ingxenye yokuzivocavoca kwakho kwe-StairMaster emuva. "Kungumnyakazo omuhle kakhulu uma ufuna ukuqeda ukujima ngenxa ye-monotony noma uma ufuna ukwenza ithoni yama-quads akho," kusho uFriedman. Noma, zama izinyathelo ze-crossover, lapho umzimba wakho uphendukela kwesokudla noma kwesobunxele njengoba ukhuphuka. Lokhu kuhamba kuzothinta abathumbi bakho, iziqinisi, kanye ne-gluteus medius. (Okuhlobene: Umhlahlandlela ophelele wemisipha yakho yezinqe)

5. Faka Izisindo

Ingabe uzizwa uqiniseka, uzinzile, futhi unethezekile? Thatha ama-dumbbell amabili ngaphambi kokuthi uqonde phezulu ukuze uqale ukujima kwakho kwe-StairMaster. Njengoba ukhuphuka, engeza i-biceps curl, ukucindezela ngaphezulu, noma ukuphakama kohlangothi. Ukwenza imisebenzi eminingi enjengale kusebenza amaqembu emisipha amaningi futhi kuphakamisa izinga lokushaya kwenhliziyo yakho, kusho uFriedman. (Usulungele ukuphakamisa i-ante nangokwengeziwe? Zama lezi zivivinyo ezingu-9 ezinzima nezingcono kakhulu ezivela kubaqeqeshi.)

6. Zijwayeze Izikhawu

Akuyona imfihlo ukuthi singabalandeli bokuqeqeshwa ngezikhawu. (ICYW, nakhu ukuthi izikhawu zihluka kanjani kumasekethe.) Ungahumushela izinzuzo zezikhawu uye ezitebhisini futhi. Ukuze uthole ukujima kwe-StairMaster okufanelekile, dubula imizuzu engama-20 ukuya kwangu-30 emshinini. Qala ngemfudumalo yemizuzu eyi-10 ukwenza kusebenze inhliziyo yakho nemisipha yakho. Ngemuva kwalokho, qalisa imizuzu eyi-10 kuye kwengama-15 yezikhawu. Qala ngesilinganiso esingu-1: 1 sokuqina okuphezulu ekubuyiseleni — yithi iminithi elingu-1, ikhefu elingu-1-kulandelwe ukuphola kwemizuzu emi-5 ukuya kwengu-10, kusikisela uFriedman.

7. Gada Isilinganiso Senhliziyo Yakho

Ngemuva kokuthi ungeze iStairMaster esimeni sakho sokuqina samasonto onke, qala ukuqaphela ukuthi umzimba wakho usabela kanjani. Usebenzisa ukuqapha kokushaya kwenhliziyo, linganisa isikhathi esithathayo ukuze isilinganiso senhliziyo yakho sibuyele emazingeni okuphumula ngemuva kokuzivocavoca, uFriedman uphakamisa. Lapho umzimba wakho uba nesimo esithe xaxa, leso sikhathi sokutakula sizoncipha. "Konke kumayelana nokunciphisa izinga lokushaya kwenhliziyo yakho nesikhathi sakho sokutakula sibe sifushane," esho.

Buyekeza kwe-