Nokuba yeyiphi indawo yokuzilolonga, uyakufumana intaphane yezixhobo zokuzilolonga eziyilelwe ukulinganisa ukukhwela ibhayisekile, ukuhamba, kunye nokubaleka, ukukhwela inqanawa, ukubheqa, ukutyibilika, kunye nokunyuka izinyuko.Nokuba zihamba ngemoto okanye ngoku azisekho, ubungakanani obusetyenziselwa urhwebo lweziko lokuzilolonga okanye ukusetyenziswa kwekhaya okulula, ezo zixhobo zibonelela ngeNkqubo yeCardio Workout echanekileyo etshisa amandla kunye namafutha.Ngaphezu koko, unokwenza lonke uqeqesho lwakho ngaphakathi ngaphandle kwemozulu eguqukayo.
Ke Zeziphi Iintlobo Zezixhobo Zokuzilolonga Ezikhoyo?
Amaxabiso asusela kumakhulu ambalwa eedola ukuya kumawaka ambalwa eedola, kuxhomekeke ekubeni isixhobo ngokwaso sinombane okanye siyacwangciswa, nokuba sinezincedisi ezongezelelweyo, kubandakanywa kodwa kungaphelelanga apho kumlinganiselo wesantya sentliziyo, ukubala ikhalori, ixesha lokuzilolonga, nokunye. .Nangona ezi datha zezereferensi kuphela kwaye zingachanekanga ngokupheleleyo, azibathinteli ekukunikeni ingxelo eyakhayo, zikwazisa ukuba utye kangakanani okanye uqhelisele kangakanani na.Ezi datha zibaluleke ngakumbi xa uneengcebiso ezithile zokuthintelwa komthambo kugqirha wakho.
Ezi zilandelayo zezinye iintlobo ezahlukeneyo zezixhobo zokufaneleka, kuqukaICardiokwayeUqeqesho lwamandla.
I-treadmill yindlela ekumgangatho ophezulu yokuzilolonga ukuhamba kunye nokubaleka nangasiphi na isantya okhululekileyo - ilungile kuye nabani na othanda ukusebenzela ngaphakathi okanye ochasayo ngaphandle.Umsebenzi weCardio-pulmonary udlala indima ebalulekileyo ekuphuculeni ukomelela kwakho kukonke, kwaye ukomelela kakuhle kweCardiorespiratory sisiseko sayo nayiphi na imithambo.Kwangaxeshanye, i-treadmill inokuphinda ibonelele ngondoqo kunye nomthambo womlenze, ngakumbi xa i-incline iseti, inokusebenzisa ngakumbi ubunzima bakho ukuphucula ukuqina komthambo.Ngeenkqubo ezicwangcisiweyo kunye nohlengahlengiso lwesiko, unokukhetha phakathi kokusebenza okuphakathi, uqeqesho lwexesha elikhawulezayo, okanye i-cardio ephezulu esekelwe ekusebenzeni kwe-treadmill.
I-treadmill enkulu idinga ukulinganisa ukusebenza kunye nokhuseleko.A elula kwaye kulula ukuyisebenzisa consolengokujongwa kwedatha yesantya sentliziyo, iikhalori, umgama, njl.ulungelelaniso lokutyekela, ibhodi yokubaleka eyomeleleyo kwaye eguquguqukayoukwenzela ukuthambisa,injini esebenzayo kwaye ehlala ixesha elide, kunye nokunye, ukukhetha i-treadmill efanelekileyo kunokukwenza inkqubo yakho yoqeqesho ibe namandla ngakumbi.
Ukwenza umthambo we-cardio kwindawo elinganiselweyo, umatshini wokubheqa lukhetho oluhle.Ngokulinganisa ukubheqa kwangaphandle ukubandakanya umzimba wonke ukuba uthathe inxaxheba kuqeqesho, kunjaloisixhobo se-cardio esiqeqesha phantse onke amalungu omzimba.Awunakuphucula nje ukuqina kwakho ngoqeqesho kwesi sixhobo, kodwa kwangaxeshanye, unokufumana imilenze emihle kunye nokusebenza kweengalo.Unokwenza imeko ezinzileyo kunye ne-cardio yekhefu kwinqanaba elisisiseko ngeenjongo ezahlukeneyo zoqeqesho.
Njengoko sonke siyazi, ukugijima bekusoloko kuyindlela yokuqeqeshwa kwe-cardio enzima kubantu abanokulimala kwamadolo kunye nobunzima obunzima.Ukuzalwa komatshini we-elliptical kuye kwasombulula ngokugqibeleleyo le ngxaki.Ilinganisa ukubaleka ngaphandle kokuchaphazela idolo elihlangeneyo, kunye nokudibanisa ngempumelelo iingalo kunye nomzimba wokuzilolonga umzimba opheleleyo.Ivumela ukuqina koqeqesho oluphezulu ngokulungelelanisa ukuxhathisa kunye ne-slope.Misela ukuchasana okuphezulu kumzimba ophezulu kwaye usebenzise isibambo esidibeneyo soqeqesho lwe-synergistic, kwelinye icala unokuseta ukuchasana okuhlukeneyo okanye ukuthambeka kwethambeka ukugxila kuqeqesho lomzimba wakho ophantsi.
Nangona ifana nebhayisekile eqhelekileyo, yahluke kakhulu ekusebenzeni, esetyenziswa ngokubanzi kwiigumbi lokukhwela ibhayisekile kwindawo yokuzivocavocakwaye kunjaloilungele umthambo ophezulu kakhulu ngokwamaqela.Ibhayisikili ejikelezayo ayinayo enye yeentsilelo zebhayisikili, ezifana nokhuseleko kunye nobuhlungu bexesha elide esinqeni, eziye zaphuculwa kwibhayisikili ejikelezayo.Ibhayisekile ejikelezayo luyilo lovavanyo lobunzululwazi kwaye yamkela indlela yobunjineli bobuchwephesha bobuchwephesha.Ilungele iimfuno zomzimba womntu, ayikhathazi esinqeni, kwaye inokufezekisaIsiphumo esiphezulu sokufaneleka.
Ukongeza ekuboneleleni inani elithile lokuxhathisa ukukhwela nge-flywheel, iibhayisekile eziqhelekileyo ezijikelezayo zikwaxhasa amandla (ukumelana) nohlengahlengiso ngeendlela ezimbini -IiPads zeBrakekwayeUkunyangwa kweMagnetic.Ngesiqhelo,iibhayisekile ezilawulwa yibrake pad zinoqoqosho ngakumbi, kwaye ezo zilawulwa ngumagnethi zomelele ngakumbi.
Iibhayisekile ezithe tye zibonelela ngefuthe eliphantsi kakhulu lokukhwela ibhayisekile ngaphakathiukulinganisa ibhayisekile yendlela kodwa ngaphandle kwesidingo sokuya ngaphandle.Ibhayisekile yangaphakathi iya kusebenza imiphunga yakho kunye nomzimba osezantsi ngokulinganayo -zonke izihlunu kumzimba osezantsi ngokwenene zijoliswe (ingakumbi kwiindawo ezixhathisayo eziphezulu).
Ukwahluke kwi-sweat sweating yeebhayisikili ezijikelezayo, iibhayisikili zokuzilolonga (i-Upright Bike & Recumbent Bike) zifanelekile ngakumbi kuluhlu olubanzi lwezicelo, ngokuqwalasela zombini ukuphumla kunye noqeqesho.Ngokuqhelekileyo, iibhayisikili zokuzilolonga zixhotyiswe nge-console ye-multi-function yokulungelelanisa ukuxhathisa, ukubeka iliso kwizinga lentliziyo, ukusetyenziswa kweekhalori, kunye nezinye iinkcukacha zokuzilolonga.
Ungasebenzisa ibhayisekile yokuzilolonga ukuze uhlale uzinzile, ikhefu kunye nokusebenza kancinci okusekwe kwintliziyo.
IHack Squat Machine yenzelwe ukubaikuvumela ukuba wenze iintshukumo ze-squat ngokugxininisa emathangeni ukuze uwahlukanise kwaye uyomeleze..Nangona injongo yokuqala yoyilo lwesixhobo kukujolisa kwi-quadriceps, unokujolisa ngokufanelekileyo umsipha ngamnye womlenze ngokulungelelanisa indawo yonyawo.Ungasebenzisa iHack Squat Machine ukuzejolise kuzo zonke iinkalo zomlenze wangaphambili nangemuva ngokubeka iinyawo zakho phambili okanye ngasemva eqongeni.
Ukuba ne-rack yamandla yeyona nto ibalulekileyo yezixhobo zoqeqesho ofanele ukuba nazo.Nokuba wenzaCrossFit, Ukuphakamisa amandla, Ukuphakamisa ubunzima kwiOlimpiki, okanye ukujonga nje ukwakha izihlunu kunye nokutshisa amanqatha,i-rack yamandla sisixhobo esifanelekileyo sokufezekisa iinjongo zakho zokufaneleka.Ikuvumela ukuba wenze nantoni na ukusuka kwi-deadlifting ukuya kwi-squatting ukusuka kwiindawo eziphakamileyo eziguquguqukayo, ukhuselekile kulwazi lokuba unokulahla umthwalo xa usengozini.Unokwenza nayiphi na intshukumo ye-barbell yasimahla kunye noxolo lwengqondo olupheleleyo ngenxa yeendawo zokumisa zokhuseleko kunye nokulayisha okuguquguqukayo / ukuphakama.
Oomatshini beCable Crossover baezinye zezona ziguquguqukayo koomatshini bokuqina banamhlanje-Igama labo elidumileyo elithi "crossover" livela kwinto yokuba banika umsebenzisi amandla okwenza inqwelomoya eyodwa yesifuba ebona iingalo ziwela phakathi, ngelixa isenzo esinyeamakhulu emithambo onokuyenza kulo matshini, nangona iyeyona idumileyo.
Esi sixhobo sinokusetyenziselwa ntoniUloliwe uxhomekeke ngokupheleleyo kwinjongo yoqeqesho lomthambo-njengoko ungasebenzisa i-crossover ukwenza phantse nawuphi na umthambo onokucinga ngawo.Ngoncedo lwezinye iibhentshi zokusebenzisa, ungasebenzisa i-cable crossovers ukwenza phantse zonke iintshukumo ezikhoyo kwaye usebenzise umthwalo oqhubekayo kwimisipha ngentambo.
Umatshini wakwaSmith yirack eyilwe ngokukodwa enebarbells eyakhelwe-ngaphakathi - ungayisebenzisalayisha iiplati zobunzima kwaye wenze nayiphi na i-barbell workout ngaphandle kokulimala.Iireyile ezimiselweyo zinokukunceda ngokufanelekileyo uzinzise ibha, kwaye ukubamba ukhuseleko lweendawo ezininzi ecaleni kweereyile kukuvumela ukubayeka uqeqesho nakweyiphi na indawo.Sebenzisa umatshini wakwaSmith ukujolisa zonke izihlunu emzimbeni wakho, kuxhomekeke kwindlela okhetha ukuyenza ngayo.oomatshini bakwaSmithindlela egqwesileyo yokwenza nawuphi na umthambo we-barbell wasimahla kukhuseleko olupheleleyo, ngaphandle kwemfuneko yespotter.
Ibhentshi ehlengahlengiswayo ngokungathandabuzekiyo ieyona idumileyo ibhentshi ubunzimakwindawo yokuzivocavoca, kunye nesitulo esinokulungiswa kunye nomva kuvumela abasebenzisi ukubayenza nayiphi na i-bench press workoutngeebarbells okanye dumbbells.Ngenxa yoluhlu olubanzi oluhlengahlengiswayo, ungayisebenzisayenza uthotho lwemithambo ngokudibanisa nezixhobo zoqeqesho ezibanzinjengeUmatshini weCableorI-Rack yamandlaukuqeqesha amaqela ezihlunu zomzimba eziphezulu ezifana nesifuba, i-triceps, amagxa kunye nomqolo.
Ixesha lokuposa: Sep-28-2022