Izinzuzo eziyi-12 Zokusebenzisa iStairMaster

-Delile

• Kwenzenjani?
• Izinzuzo zeCardio
• 1. Isimo se-Aerobic
• 2. Ukushisa kwekhalori
• Izinzuzo zamandla
• 3. Amandla emisipha ayisisekelo
• 4. Amathambo aphilile
• 5. Ama-quadriceps aqinile
• 6. Imisipha eqinile
• 7. Amathole aqinile
• 8. Ama-glutes anamandla
• Ezinye izinzuzo
• 9. Ukudambisa izinhlungu emadolweni
• 10. Ama-vibes amahle
• 11. Ukungafani
• 12. Kuphezulu kuphela lapha
• Imiphumela
• Inothi mayelana nokulahlekelwa isisindo
• Okubalulekile

Ukukhuphuka izitebhisi bekulokhu kuyindlela yokuzilolonga isikhathi eside. Sekuyiminyaka abadlali bebhola likanobhutshuzwayo nabanye abasubathi bejaha benyuka izitebhisi ezinkundleni zabo.

Futhi esinye sezikhathi esikhuthazayo kunazo zonke kubhayisikobho yakudala ethi “Rocky” kwakuwukudutshulwa kweqhawe lesibhakela elalinyuka ngezitebhisi zePhiladelphia Museum of Art elinamandla amaningi ongalisebenzisa phezulu.

Kepha kunokuba uthembele kuphela ezinyathelweni zekhaya lakho noma ngaphandle kwezakhi zokuzivocavoca izitebhisi ezinhle, ungathola lezo zinzuzo ezifanayo ku-StairMaster.

Lesi sikhungo sesikhungo sokuzivocavoca besilokhu sikhona kusukela ngawo-1980, kodwa ubuchwepheshe sebuthuthuke ngokuqinile. Izici ezifana nokuqapha kokushaya kwenhliziyo kanye nokubala okushisa ikhalori kungeziwe eminyakeni edlule.

Kwenzenjani?

Ngamagama alula, i-StairMaster ingumshini wokuqina omile ojikeleza izinyathelo, ofana ne-treadmill, ovumela umsebenzisi ukuthi akhuphukele phezulu ngejubane nobude abubekayo. Inganikeza ukuzivocavoca kwe-cardio okungaphezulu kwesilinganiso esingenhla, ngenkathi futhi ithambisa imisipha yomzimba ophansi, ikakhulukazi:

• ama-quadriceps
• imisipha
• amathole
• glutes

Ake sibheke izinzuzo eziyishumi nambili zezempilo zokusebenzisa i-StairMaster nokuthi kungani kungakufanelekela ukukhuphukela emkhunjini ngesikhathi sokuzivocavoca kwakho okulandelayo.

Izinzuzo zeCardio

Ukusebenzisa iStairMaster kunikeza izinzuzo kusuka ekhanda kuye ozwaneni. Uma uvame ukuba umgijimi noma ukuhambahamba, ukukhuphuka izitebhisi kungaba ushintsho oluhle lwejubane ohlelweni lwakho lokuvivinya umzimba.

1. Isimo se-Aerobic

Ukukhuphuka izitebhisi kuqinisa inhliziyo namaphaphu - okhiye bokuqina komzimba. Amaphaphu aqinile akuvumela ukuba uphefumule umoya-mpilo omningi, futhi inhliziyo enempilo ingaliphalaza igazi elinomoya-mpilo kahle kuyo yonke imisipha nezitho zakho.

2. Ukushisa kwekhalori

I-StairMaster iyithuluzi elisebenza kahle futhi elisebenzayo ekwehliseni isisindo noma ekuphatheni isisindo sakho samanje. Ukuvivinya isigamu sehora ku-StairMaster kungashisa noma yikuphi kusuka kuma-calories ayi-180 kuye kwangama-260 - noma ngaphezulu - kuya ngesisindo somzimba wakho nokuqina kokuzivocavoca.

"Ukukhuphuka" okusheshayo kuzoshisa ama-calories amaningi kuneseshini ehamba kancane. Umuntu onamakhilogremu angu-180 uvame ukushisa ama-calories amaningi kunomuntu ongamakhilogremu ayi-125 enza ukuzivocavoca okufanayo.

Imishini eminingi ye-StairMaster iza nezibali zokushisa ikhalori, ezilinganisela inani lamakhalori ashile ngomsebenzi ngamunye ngokuya ngesisindo sakho samanje.

Izinzuzo zamandla

Ngaphezu kwezinzuzo ze-cardio, i-StairMasters ingaqinisa futhi iphakamise umzimba wakho, nawo olungele amathambo akho.

3. Amandla emisipha ayisisekelo

Ngoba ukusebenzisa iStairMaster kudinga ukuthi ugcine ibhalansi yakho sonke isikhathi lapho ukhuphuka futhi upompa imilenze yakho, futhi kunikeza nemisipha yakho eyinhloko ukuzivocavoca umzimba. Imisipha yomzimba eqinile isiza ukuthuthukisa ukuma, ukuvimbela ubuhlungu obuphansi emuva, nokunciphisa ubungozi bokulimala.

4. Amathambo aphilile

Ukuzivocavoca okunesisindo, njengokunyuka izitebhisi, kungasiza ekunciphiseni ubungozi bokukhumuzeka kwamathambo, futhi kulaphe uma usunayo. Amathambo izicubu eziphilayo, futhi izitebhisi zokugibela zisiza ukukhulisa ubukhulu bamathambo. Lokhu kubaluleke kakhulu njengoba ukhula, ngoba ukulahleka kwamathambo emvelo kuvame ukwanda njengoba ukhula.

5. Ama-quadriceps aqinile

I-quadriceps femoris yiqembu lezicubu ezine ngaphambili kwethanga. Le misipha ibalulekile ekuhambeni, ukugijima, nokuma nje endaweni yokuhlala. Ama-quads anweba noma aqondise idolo, ngakho-ke isikhathi ngasinye lapho uphuma usuka esinyathelweni esisodwa uye kwesinye uqinisa lezi zicubu ezinkulu, ezibalulekile.

6. Imisipha eqinile

Imisipha yimisipha emithathu engemuva kwethanga esebenza ngokubambisana ne-quads. Zisiza ukugoba idolo, ngakho-ke futhi zibaluleke kakhulu ekuhambeni, ukugijima, nokuhlala phansi. Ngaso sonke isikhathi lapho uguqa ngamadolo ukuthatha elinye igxathu, ama-hamstrings enza umsebenzi omningi.

7. Amathole aqinile

Njengeminye imisipha emilenzeni yakho, amathole akho akuvumela ukuba ugijime, uhambe futhi ugxume, kanti futhi kubalulekile ukugcina ibhalansi yakho umile. Amankonyane akho enza isivumelwano njalo uma uphakamisa isithende ukuthatha isinyathelo.

Lapho ukhuphuka, noma ngabe useStairMaster, izinyathelo zakho zangaphambili, noma ukhuphuka intaba, amathole akho kufanele asebenze kanzima ukugcina izinsimbi zakho ziphakama.

8. Ama-glutes anamandla

Imisipha ye-gluteus maximus itholakala ezinqeni, futhi ingeminye yemisipha eqinile emzimbeni. Umsebenzi wabo omkhulu ukuhambisa izinkalo namathanga, ngakho ukukhuphuka izitebhisi kungumsebenzi othembele kakhulu kuma-glutes aqinile.

Ezinye izinzuzo

Ngaphandle kwezinzuzo ze-cardio namandla, ukusebenzisa i-StairMaster kuhle kwezinye izinto ezimbalwa, kufaka phakathi impilo yengqondo.

9. Ukudambisa izinhlungu emadolweni

Ukuqinisa idolo kunciphisa ukucindezeleka kokujoyina, okungasiza ukunciphisa izinhlungu uma une-osteoarthritis. Ukusebenzisa i-StairMaster kubhekwa njengokuvivinya umzimba okunomthelela ophansi uma kuqhathaniswa nokushaya ngamandla, imiphumela enomthelela omkhulu wokusebenza endaweni eqinile.

10. Ama-vibes amahle

Njengoba ukhuphuka izitebhisi umzimba wakho ukhipha ama-endorphin, angamakhemikhali obuchopho “azizwa kahle” akhulisa imizwa yakho futhi anciphise amazinga akho okucindezeleka. Ungazizwa ukhathele kancane ekugcineni kokuzivocavoca kwe-StairMaster, kepha kufanele uzizwe kamnandi ngomsebenzi owufakile.

11. Ukungafani

Njengemishini yokunyathela, i-StairMaster inezilungiselelo ezahlukahlukene zokuxuba ukusebenzisa kwakho. Ungahlela inani lamaminithi ofuna ukuwasebenzisa. Ngakho-ke uma usaqala, ungasetha umshini ukuthi uhambe imizuzu engu-5 noma eyishumi bese usebenza ukusuka lapho.

Eminye imikhiqizo ye-StairMaster ize ize nezikrini zamakhompiyutha ezakhelwe ngaphakathi ezibonisa izimpawu zomhlaba ezidumile ukwenza kubonakale sengathi ukhuphuka izakhiwo ezifana ne-Eiffel Tower.

12. Kuphezulu kuphela lapha

Ngokungafani nokukhuphuka isitebhisi sangempela, esidinga ukubuyela emuva ezitebhisini, iStairMaster ikugcina unyuka njalo. Lokhu kuyasiza ngoba ukuhamba phansi ngezitebhisi kunzima kakhulu emadolweni akho. Izicubu noketshezi olusebenzisayo njengama- “brake” kuthatha inani elikhulu emajoyintini ngazo zonke izinyathelo ezehlayo.

Imiphumela

Ngoba ukusebenzisa i-StairMaster kunikeza ukuzivocavoca okuhle kwe-cardio ngenkathi futhi kuqinisa amaqembu emisipha esemqoka emzimbeni ongezansi, uthola ukuzivocavoca okubili ngesikhathi esithathwayo ukwenza okukodwa. Ngenxa yalokho, kuzokuthatha isikhathi esincane ukubona nokuzwa imiphumela yenqubo yakho entsha yokuzivocavoca.

Ukuze ube nempilo engcono yenhliziyo, i-American Heart Association incoma imizuzu eyi-150 ngesonto yokuzivocavoca umzimba ngamandla. Lokho kusho izikhathi ezinhlanu zemizuzu engama-30 ku-StairMaster ngejubane elifanele isonto ngalinye. Kungakapheli isonto noma amabili kufanele uqale nokuzwa ukuthi imilenze yakho iyaqina futhi ithonsiwe ngokwengeziwe.

Uma ungazange uvivinye umzimba njalo, yizame imizuzu emi-5 noma eyishumi ezinsukwini zokuqala bese ubona ukuthi uzizwa kanjani. Bese wengeza esikhathini sakho futhi wandise ijubane njengoba ukusebenzisa kwakho kuba lula.

Inothi mayelana nokulahlekelwa isisindo

Uma ukhuluphele ngokweqile, ukunciphisa amakhilogremu ambalwa kungasiza ekunciphiseni umfutho wegazi, amazinga e-cholesterol, kanye namazinga eglucose egazini, kanye nokususa omunye umthwalo emajoyintini akho. Kepha inqubo yokuvivinya umzimba efaka ukuzivocavoca umzimba nokuzivocavoca ngamandla ilungele ukwehlisa isisindo somzimba nokuqina komzimba.

I-StairMaster ifeza zombili lezo zinhloso. Kodwa-ke, kufaka phakathi ukuzivocavoca umzimba, ukuqeqeshwa kwesisindo somzimba ophezulu, nokuhlanganiswa kwezemidlalo nokuzivocavoca kuzogcina izinto zikuheha ngokwengqondo nangokomzimba.

Ukubuka ukudla kwakho ikhalori nokudla ukudla okunomsoco ogcwele izithelo nemifino, okusanhlamvu okuphelele, namaprotheni anciphile, kuyilapho kunciphisa ukusetshenziswa kwakho koshukela abengeziwe namafutha agcwele, nakho kuyizihluthulelo zokwehlisa isisindo nokukugcina kungasebenzi.

Okubalulekile

Uma ungakaze usebenzise iStairMaster, zinike isikhathi sokusebenza nomqeqeshi esikhungweni sakho sokuzivocavoca, noma umuntu ongakusiza usebenzise imishini ngokuphepha. Ungathola umqeqeshi oqinisekiswe yi-American Council on Exercise emphakathini wakho.

Ukusebenzisa i-StairMaster ukuzivocavoca okulula, ngakho-ke ngeke udinge ukuqeqeshwa noma ukugadwa okuningi. Futhi uma uthola ukuthi ungayisebenzisa ngokuphepha nangokungaguquguquki, ungajabula ngokuqiniswa kwamandla okuzwayo ekuthuthukiseni imfanelo.