Nokuba umi kweyiphi ijimu, uza kufumana izixhobo ezininzi zokuzilolonga ezenzelwe ukulinganisa ukukhwela ibhayisekile, ukuhamba, nokubaleka, ukuhamba ngekayak, ukurhola, ukuskiya, kunye nokunyuka izitebhisi. Nokuba zineemoto okanye azisekho, zilungele ukusetyenziswa kwezorhwebo kwiziko lokuzilolonga okanye ukusetyenziswa ekhaya okulula, ezo zixhobo zibonelela ngeeNkqubo zokuQeqesha zeCardio ezitshisa amandla namafutha. Ngaphezu koko, ungenza lonke uqeqesho lwakho ngaphakathi ngaphandle kwemozulu etshintshayo.
Ngoko ke zeziphi iintlobo zezixhobo zokuzilolonga ezikhoyo?
Amaxabiso aqala kumakhulu ambalwa eedola ukuya kumawaka ambalwa eedola, kuxhomekeke ekubeni isixhobo ngokwaso sisebenza ngombane okanye singacwangciswa na, kwaye nokuba sinezinye izixhobo ezongezelelweyo, kuquka kodwa kungaphelelanga apho kujongwa khona izinga lokubetha kwentliziyo, ukubalwa kweekhalori, ixesha lokuzilolonga, nokunye. Nangona ezi datha zezereferensi kuphela kwaye zingachanekanga ngokupheleleyo, azibathinteli ekukunikeni ingxelo eyakhayo, zikwazise ukuba utye kangakanani okanye uzilolonga kangakanani. Ezi datha zibaluleke ngakumbi xa uneengcebiso ezithile zokuthintela ukuzilolonga ezivela kugqirha wakho.
Ezi zilandelayo ziintlobo ezahlukeneyo zezixhobo zokuzilolonga, kuqukaI-CardiokwayeUqeqesho lokuqinisa.
I-treadmill yindlela esemgangathweni yokuzilolonga ukuhamba nokubaleka nangaliphi na isantya osivayo – oko kulungile kuye nabani na othanda ukuzilolonga ngaphakathi okanye ongafuniyo ukuva ngaphandle. Umsebenzi we-cardio-pulmonary udlala indima ebalulekileyo ekuphuculeni impilo yakho iyonke, kwaye impilo entle ye-cardiorespiratory yeyona nto ibalulekileyo kuyo nayiphi na i-exercise. Kwangaxeshanye, i-treadmill inokubonelela ngomthambo olungileyo we-core kunye ne-leg, ingakumbi xa ukuthambekela kumiselwe, ingasebenzisa ngcono ubunzima bakho ukuphucula amandla omthambo. Ngeenkqubo ezicwangcisiweyo kunye nohlengahlengiso olwenziwe ngokwezifiso, ungakhetha phakathi kokubaleka ngamandla aphakathi, uqeqesho olukhawulezileyo lwexesha, okanye i-cardio enamandla aphezulu ngokusekelwe ekusebenzeni kwe-treadmill.
I-treadmill entle kufuneka ilinganise ukusebenza kunye nokhuseleko.A i-console elula nelula ukuyisebenzisangokubeka esweni idatha yesantya sentliziyo, iikhalori, umgama, njl.njl.,uhlengahlengiso lokuthambekela, ibhodi yokubaleka eqinileyo neguquguqukayoyokukhusela,injini esebenzayo nehlala ixesha elide, nangaphezulu, ukukhetha i-treadmill efanelekileyo kunokwenza inkqubo yakho yoqeqesho ibe namandla ngakumbi.
Kwimithambo ye-cardio kwindawo encinci, umatshini wokurhola lukhetho olufanelekileyo. Ngokulinganisa ukurhola ngaphandle ukuze umzimba wonke ubandakanyeke kuqeqesho, kulungileisixhobo se-cardio esiqeqesha phantse zonke iindawo zomzimba. Awunakuphucula nje ukomelela komzimba wakho ngoqeqesho kwesi sixhobo, kodwa kwangaxeshanye, unokufumana uqeqesho oluhle lwemilenze neengalo. Ungenza i-cardio ezinzileyo kunye neyexesha elifutshane kwinqanaba elisisiseko ngeenjongo ezahlukeneyo zoqeqesho.
Njengoko sonke sisazi, ukubaleka bekusoloko kuyindlela yoqeqesho lwe-cardio enzima kubantu abenzakeleyo edolweni nabanobunzima obukhulu. Ukuzalwa komatshini we-elliptical kuyisombulule ngokugqibeleleyo le ngxaki.Ilinganisa ukubaleka ngaphandle kokuchaphazela idolo, kwaye idibanisa ngempumelelo iingalo nomzimba ukuze kwenziwe umthambo womzimba wonke. Ivumela ukuqina koqeqesho oluphezulu ngokulungelelanisa ukumelana nokuthambeka. Misela ukumelana okuphezulu komzimba ongaphezulu kwaye usebenzise isiphatho esidibeneyo soqeqesho oluhambelanayo, kwelinye icala unokuseta ukumelana okwahlukileyo okanye ukuthambeka okuthambekileyo ukuze ugxile kuqeqesho lomzimba wakho ongezantsi.
Nangona ifana nebhayisekile eqhelekileyo, yahlukile kakhulu kwindlela esebenza ngayo, esetyenziswa ngokubanzi kwibhayisekile.igumbi lokuhamba ngebhayisekile lejimkwaye yiifanelekile kumthambo onamandla kakhulu kumaqelaIbhayisekile ejikelezayo ayinazo ezinye zeziphene zebhayisekile, njengokhuseleko kunye nobuhlungu bexesha elide esinqeni, eziphuculweyo kwibhayisekile ejikelezayo. Ibhayisekile ejikelezayo luyilo lwesayensi oluvavanyiweyo kwaye isebenzisa indlela yobunjineli boomatshini bokwenziwa. Ifanelekile kwiimfuno zomzimba womntu, ayikhathazi isinqe, kwaye inokufezekisa oku.isiphumo esiphezulu sokuqina komzimba.
Ukongeza ekunikezeni ubungakanani obuthile bokumelana nokukhwela nge-flywheel, iibhayisekile eziqhelekileyo ezijikelezayo zikwaxhasa ukulungiswa kwamandla (ukuxhathisa) ngeendlela ezimbini -Iibrake PadskwayeUkumelana neMagneticNgokwesiqhelo,Iibhayisekile ezijikelezayo ezilawulwa ziibrake pad zibiza kakhulu, kwaye ezilawulwa ziimagnethi zihlala ixesha elide.
Iibhayisekile ezithe nkqo zibonelela ngohlobo oluhle kakhulu lokukhwela ibhayisekile ngaphakathi olungenampembelelo ingakoukulinganisa ibhayisekile yendlela kodwa ngaphandle kwesidingo sokuphuma ngaphandleIbhayisekile engaphakathi iya kusebenza imiphunga yakho kunye nomzimba ongezantsi ngokulinganayo -yonke imisipha emzimbeni ongezantsi ijoliswe kuyo (ingakumbi xa inamandla aphezulu).
Ngokungafaniyo nokubila okukhulu kweebhayisekile ezijikelezayo, iibhayisekile zokuzilolonga (i-Upright Bike kunye ne-Recumbent Bike) zilungele ngakumbi uluhlu olubanzi lwezicelo, ucinga ngokuphumla kunye noqeqesho. Ngokwesiqhelo, iibhayisekile zokuzilolonga zixhotyiswe nge-console yemisebenzi emininzi yokulungisa ukumelana, ukujonga izinga lokubetha kwentliziyo, ukusetyenziswa kweekhalori, kunye nolunye ulwazi lokuzilolonga.
Ungasebenzisa ibhayisekile yokuzilolonga elele phantsi ukuze ulungelelanise imeko, uphumle kwaye usebenze kancinci ngokusekelwe kumsebenzi wentliziyo.
Umatshini weHack Squat wenzelweikuvumela ukuba wenze iintshukumo ze-squat ugxininise emathangeni ukuze uwahlukanise kwaye uwaqiniseNangona injongo yokuqala yoyilo lwezixhobo ikukujonga ii-quadriceps, ungayijonga ngempumelelo yonke imisipha yomlenze ngokulungelelanisa indawo yonyawo. Ungasebenzisa iHack Squat Machine ukuzejolise kuzo zonke iinkalo zemisipha yomlenze wangaphambili nowangasemva ngokubeka iinyawo zakho phambili okanye ngasemva eqongeni.
Ukuba ne-power rack yeyona nto ibalulekileyo kwizixhobo zokuqeqesha amandla ekufuneka ube nazo. Nokuba wenza njaloI-CrossFit, Ukuphakamisa amandla, Ukuphakamisa iintsimbi kwiOlimpikiokanye ujonge nje ukwakha izihlunu nokutshisa amafutha,irakhi yamandla sisixhobo esifanelekileyo sokufezekisa iinjongo zakho zokomelela komzimbaIkuvumela ukuba wenze nantoni na ukusuka ekuphakamiseni umzimba ukuya ekunqumleni ukusuka kwiindawo eziphakamileyo ezahlukeneyo, ukhuselekile xa usazi ukuba ungawulahla umthwalo xa usengozini. Ungenza nayiphi na intshukumo ye-barbell yobunzima obukhululekileyo ngoxolo lwengqondo olupheleleyo ngenxa yeendawo zokhuseleko kunye nokuphakama kokulayisha/ukukhulula umthwalo okuguquguqukayo.
Oomatshini beCable Crossoverezinye zezona matshini zokomeleza umzimba ezisetyenziswa kakhulu namhlanje- igama labo elidumileyo elithi "crossover" livela kwinto yokuba banika umsebenzisi amandla okwenza i-flying yesifuba eyahlukileyo ebona iingalo zinqamleza embindini, ngelixa isenzo singenye nje yeamakhulu eemthambo onokuzenza kulo matshini, nangona yeyona idumileyo.
Oko esi sixhobo sinokusetyenziselwa konauloliwe uxhomekeke ngokupheleleyo kwinjongo yoqeqesho lomqhelisi-njengoko ungasebenzisa i-crossover ukwenza phantse naluphi na umthambo onokucinga ngawo. Ngoncedo lwezinye iibhentshi zokuzilolonga, ungasebenzisa ii-cable crossovers ukwenza phantse zonke iintshukumo ezikhoyo kwaye ufake umthwalo oqhubekayo kwimisipha ngentambo.
Umatshini weSmith yirakhi eyilwe ngokukodwa ene-barbells eyakhelwe ngaphakathi - ungayisebenzisalayisha iipleyiti zobunzima kwaye wenze naluphi na uqeqesho lwe-barbell ngaphandle kokwenzakalaIireli ezizinzileyo zinokukunceda uzinzise i-bar, kwaye ukubamba ukhuseleko oluneendawo ezininzi ecaleni kweereli kukuvumela ukubayeka uqeqesho nakweyiphi na indawoSebenzisa umatshini weSmith ukujolisa kuzo zonke izihlunu zomzimba wakho, kuxhomekeke kuqeqesho olukhethayo.indlela egqwesileyo yokwenza naluphi na umthambo we-barbell wasimahla ngokukhuselekileyo ngokupheleleyo, ngaphandle kwesidingo somntu oza kumbona.
Ibhentshi ehlengahlengiswayo mhlawumbi yiyoibhentshi yobunzima edumileyoejimini, kwaye isihlalo esilungisekayo kunye nomqolo zivumela abasebenzisi ukubayenza naluphi na uqeqesho lwe-bench pressngee-barbells okanye ii-dumbbellsNgenxa yokuba ibanzi kwaye ilungelelaniswa, ungayisebenzisayenza uthotho lwemithambo kunye nezixhobo zoqeqesho ezibanzinjengeUmatshini weCableorIrekhi yamandlaukuqeqesha amaqela emisipha yomzimba engasentla njengesifuba, ii-triceps, amahlombe kunye nomqolo.
Ixesha lokuthumela: Sep-28-2022