Hazvina mhosva kuti unomira pajimu ripi, uchawana michina yakawanda yekurovedza muviri yakagadzirirwa kutevedzera kutasva bhasikoro, kufamba, nekumhanya, kayaking, kukwasva, kuskiya, uye kukwira masitepisi. Ingave ine injini kana kuti haichashandiswi, yakakura kushandiswa panzvimbo yekurovedza muviri kana kushandiswa kumba, michina iyoyo inopa Zvirongwa zveCardio Workout zvinopisa simba nemafuta. Uyezve, unogona kuita kurovedza kwako kwese mumba pasina mamiriro ekunze anochinja.
Saka Ndeapi Mhando dzeMidziyo yeKugwinya Inowanikwa?
Mitengo inotangira pamazana mashoma emadhora kusvika kuzviuru zvishoma zvemadhora, zvichienderana nekuti mudziyo wacho pachawo une magetsi here kana kuti unogona kurongwa here, uye kana uine zvimwe zvinhu, zvinosanganisira asi kwete kungogumira pakuyera kurova kwemoyo, kuverenga macalorie, nguva yekurovedza muviri, nezvimwewo. Kunyangwe ruzivo urwu rwuri rwekutarisa chete uye rusiri rwechokwadi, harudziviriri kukupa mhinduro dzakanaka, kukuzivisa kuti wadya kana kurovedza muviri zvakadii. Ruzivo urwu runonyanya kukosha kana uine mamwe mazano ekurambidza kurovedza muviri kubva kuna chiremba wako.
Zvinotevera ndezvimwe zvakasiyana-siyana zvezvishandiso zvekurovedza muviri, zvinosanganisiraCardiouyeKudzidziswa kwesimba.
Treadmill inzira yepamusoro-soro yekurovedza muviri uchifamba nekumhanya chero nguva yaunonzwa wakasununguka - izvo zvakanaka kune chero munhu anoda kurovedza muviri mumba kana kuramba kufamba panze. Basa remwoyo nemapapu rinoita basa rakakosha mukuvandudza hutano hwako hwese, uye hutano hwakanaka hwemwoyo nekufema ndiyo musimboti wekurovedza muviri chero kupi zvako. Panguva imwe chete, treadmill inogonawo kupa kurovedza muviri kwakanaka kwepakati nemakumbo, kunyanya kana kutsvedza kwacho kwakagadzirirwa, inogona kushandisa huremu hwako zviri nani kuvandudza simba rekurovedza muviri. Nezvirongwa zvakagadziriswa uye kugadziriswa kwakagadzirirwa iwe, unogona kusarudza pakati pekumhanya kwepakati nepakati, kurovedza nekukurumidza, kana cardio yakasimba zvakanyanya zvichibva pakushanda kwetreadmill.
Treadmill yakanaka inoda kuyera mashandiro uye kuchengetedzeka.A koni iri nyore kushandisa uye iri nyore kushandisanekutarisa data rekurova kwemoyo, macalorie, daro, nezvimwewo,kugadzirisa kutsvedza, bhodhi rekushandisa rakasimba uye rinochinjikayekupa tsiye,mota inoshanda uye yakasimba, uye zvimwewo, kusarudza treadmill yakakodzera kunogona kuita kuti maitiro ako ekudzidzira ave nesimba zvakanyanya.
Pakurovedza muviri kwemwoyo munzvimbo diki, muchina wekukwasva isarudzo yakanaka. Nekutevedzera kukwasva kwekunze kuti muviri wese ubatanidzwe mukudzidziswa, zvinokwanisikamudziyo wekurovedza muviri unodzidzisa nhengo dzese dzemuviri. Haungogone chete kuvandudza hutano hwako nekudzidzira uchishandisa chishandiso ichi, asi panguva imwe chete, unogona kuwana maekisesaizi akanaka emakumbo nemaoko. Unogona kuita cardio yakagadzikana uye yepakati nepakati padanho rekutanga rekudzidzira kwakasiyana.
Sezvatinoziva tese, kumhanya kwagara kuri nzira yekurovedza muviri inorema kune vanhu vane kukuvara kwemabvi uye vane huremu hwakanyanya. Kuzvarwa kwemuchina we elliptical kwakagadzirisa dambudziko iri zvakakwana.Inotevedzera kumhanya pasina kukanganisa majoini ebvi, uye zvinobudirira kubatanidza maoko nemuviri kuti muviri wese urovedze. Inobvumira kurovedza kwakasimba nekugadzirisa kuramba uye kutsvedza. Isa kuramba kwakakwirira kwemuviri wepamusoro uye shandisa mubato wakabatanidzwa wekurovedza pamwe chete, kune rimwe divi unogona kuisa kuramba kwakasiyana kana kutsvedza kuti utarise pakudzidziswa kwemuviri wako wepazasi.
Kunyangwe yakaita sebhasikoro remazuva ese, yakasiyana zvikuru nemashandiro ayo, ayo anowanzo shandiswa muimba yekutasva mabhasikoro yejimuuye irizvakakodzera kurovedza muviri kwakasimba mumapokaBhasikoro rinotenderera harina zvimwe zvezvikanganiso zvebhasikoro, zvakaita sekuchengetedzeka uye kurwadziwa kwenguva refu muchiuno, izvo zvakagadziridzwa pabhasikoro rinotenderera. Bhasikoro rinotenderera idhizaini yesainzi uye rinoshandisa nzira yekugadzira makanika ekugadzira. Rakakodzera zvinodiwa nemuviri wemunhu, harinetsi chiuno, uye rinogonawo kuzadzisamhedzisiro yakanyanya yekusimba kwemuviri.
Pamusoro pekupa huwandu hwakati hwekudzivirira kutasva kuburikidza ne flywheel, mabhasikoro anotenderera anowanzo shandiswa anotsigirawo kugadzirisa simba (resistance) nenzira mbiri -Mapedhi eBrekiuyeKuramba kweMaginetiKazhinji,Mabhasikoro ekutenderera anodzorwa nebrake pad anodhura zvishoma, uye anodzora nemagnetic akasimba.
Mabhasikoro akamira zvakanaka anopa nzira yakanaka yekutasva mabhasikoro emukati isinganyanyi kukanganisakutevedzera bhasikoro remumugwagwa asi pasina chikonzero chekubuda panzeBhasikoro remumba rinoshanda mapapu ako nemuviri wepazasi zvakaenzana -tsandanyama dzese dziri pasi pemuviri dzinonyatsonangwa (kunyanya kana paine simba rakawanda).
Kusiyana nekudikitira kwakawanda kwemabhasikoro anotenderera, mabhasikoro ekurovedza muviri (Upright Bike & Recumbent Bike) akakodzera kushandiswa kwakasiyana-siyana, tichifunga nezvekuzorora nekurovedza muviri. Kazhinji, mabhasikoro ekurovedza muviri ane console ine mabasa akawanda ekugadzirisa kusasimba kwemuviri, kutarisa kurova kwemoyo, macalorie anoshandiswa, uye rumwe ruzivo rwekurovedza muviri.
Unogona kushandisa bhasikoro rekurovedza muviri rakarara kuti urambe wakadzikama, uchiita nguva uye zvishoma zvichienderana nekushanda kwemwoyo.
Muchina weHack Squat wakagadzirirwainokubvumira kuita mafambiro e squat uchisimbisa zvidya kuti zviparadzanise uye zvisimbiseKunyangwe chinangwa chekutanga chekugadzira michina iyi chiri chekutarisa makumbo mana, unogona kunyatsotarisa tsandanyama yega yega yegumbo nekugadzirisa nzvimbo yetsoka. Unogona kushandisa Hack Squat Machine kutitarisa chikamu chega chega chetsandanyama dzemakumbo epamberi nedzekumashure nekuisa tsoka dzako mberi kana kumashure papuratifomu..
Kuva neraki yemagetsi ndicho chinhu chinonyanya kukosha pakushandisa simba raunofanira kuva naro. Ungave uri kuita izviCrossFit, Kusimudza Simba, Kusimudza Zviremerera paOlympic, kana kungotsvaga kuvaka tsandanyama nekupisa mafuta,rack yemagetsi chishandiso chakakwana chekuzadzisa zvinangwa zvako zvekurovedza muviriZvinokutendera kuti uite chero chinhu kubva pakusimudza makumbo kusvika pakukotama kubva pakakwirira zvakasiyana-siyana, uchizviziva kuti unogona kudonhedza mutoro kana uri panjodzi. Unogona kuita chero kufamba kwesimbi yemahara nerunyararo rwepfungwa nekuda kwezvibatiso zvekuchengetedza uye kukwirira kwekurodha/kuburitsa zvinhu kwakasiyana-siyana.
Michina yeCable Crossover ndiyomimwe yemichina yekurovedza muviri inoshanduka-shanduka mazuva ano- Zita ravo rakakurumbira rekuti "crossover" rinobva pakuti vanopa mushandisi mukana wekubhururuka nepachipfuva chakasiyana chinoona maoko achiyambuka pakati, ukuwo chiito chiri chimwe chezvinotevera.mazana ezviedzo zvaunogona kuita pamuchina uyu, kunyange zvazvo iriyo inonyanya kufarirwa.
Zvingashandiswa nemudziyo uyuchitima chinoenderana zvachose nechinangwa chekudzidziswa kwemurovedzi-sezvo uchigona kushandisa crossover kuita chero chii zvacho chaunogona kufunga nezvacho. Nerubatsiro rwemamwe mabhenji ekurovedza muviri, unogona kushandisa crossovers dzetambo kuita mafambiro ese aripo uye kuisa mutoro unogara uripo kumhasuru kuburikidza netambo.
Muchina weSmith iraki yakagadzirwa nemazvo ine mabarbell akavakirwa mukati - unogona kuishandisatakura ndiro dzinorema uye ita chero maekisesaizi e barbell usingakuvare. Mataira akagadzika anogona kukubatsira kuti usimbise bhaa, uye nzvimbo dzakawanda dzekuchengetedza dziri pedyo nemataira dzinokutendera kutirega kudzidzira chero chinzvimboShandisa muchina weSmith kunanga tsandanyama dzese dziri mumuviri wako, zvichienderana nekurovedza muviri kwaunosarudza kuita.nzira yakanaka kwazvo yekuita chero kurovedza muviri kwemahara kwe barbell zvakachengeteka zvakakwana, pasina chikonzero chekuona munhu.
Bhenji rinogadziriswa rinogona kunge riri irobhenji rinorema rakakurumbiramujimu, uye chigaro chinogadziriswa nekumashure zvinobvumira vashandisi kutiita chero kurovedza muviri kwebenchpressnemabhandi kana madumbbellsNekuda kwehukuru hwayo hwakakura hunogadziriswa, unogona kuishandisaita maekisesaizi akasiyana-siyana pamwe chete nemidziyo yakakwana yekudzidzisazvakaita seMuchina weCableorRaki yemagetsikudzidzisa mapoka emhasuru dzemuviri wepamusoro dzakadai sechipfuva, triceps, mapfudzi, nemusana.
Nguva yekutumira: Gunyana-28-2022