Kungakhathaliseki ukuthi umi kuyiphi ijimu, uzothola imishini eminingi yokuzivocavoca eyenzelwe ukulingisa ukugibela ibhayisikili, ukuhamba ngezinyawo, nokugijima, ukuhamba nge-kayak, ukugwedla, ukushushuluza, kanye nokukhwela izitebhisi. Kungakhathaliseki ukuthi inenjini noma ayisekho, ilungele ukusetshenziswa kwezentengiselwano kwesikhungo sokuzivocavoca noma ukusetshenziswa okulula ekhaya, lawo madivayisi ahlinzeka ngezinhlelo ezifanele zokuzivocavoca nge-Cardio ezishisa amandla namafutha. Ngaphezu kwalokho, ungenza konke ukuqeqeshwa kwakho ngaphakathi endlini ngaphandle kwesimo sezulu esishintshashintshayo.
Ngakho-ke Yiziphi Izinhlobo Zemishini Yokuzivocavoca Etholakalayo?
Amanani asukela emakhulwini ambalwa amadola kuya ezinkulungwaneni ezimbalwa zamadola, kuye ngokuthi idivayisi ngokwayo igesi noma ingahlelwa yini, nokuthi inezesekeli ezengeziwe, okuhlanganisa kodwa kungagcini nje ekulinganisweni kwenhliziyo, ukubalwa kwamakhalori, isikhathi sokuzivocavoca, nokuningi. Nakuba le datha ingeyokubhekisela kuphela futhi ingelona iqiniso ngokuphelele, ayizivimbeli ekukunikezeni impendulo enhle, ikwazise ukuthi udle noma uvivinye kangakanani. Le datha ibaluleka kakhulu uma unezincomo ezithile zokuvimbela ukuzivocavoca ezivela kudokotela wakho.
Okulandelayo ezinye izinhlobo ezahlukene zemishini yokuzivocavoca, okuhlanganisaI-CardiofuthiUkuqeqeshwa kwamandla.
I-treadmill iyindlela esezingeni eliphezulu yokuzilolonga ukuhamba nokugijima nganoma yisiphi isivinini osikhululekile – lokho kuhle kunoma ubani othanda ukuzilolonga ngaphakathi noma omelana nokuphuma ngaphandle. Umsebenzi we-cardio-pulmonary udlala indima ebalulekile ekuthuthukiseni ukuqina komzimba wakho, futhi ukuqina komzimba okuhle kokuphefumula kwenhliziyo kuyisisekelo sanoma yikuphi ukuzilolonga. Ngesikhathi esifanayo, i-treadmill inganikeza nokuzivocavoca okuhle kwenhliziyo kanye nomlenze, ikakhulukazi lapho ukuthambekela kusethiwe, ingasebenzisa kangcono isisindo sakho ukuthuthukisa ukuqina kokuzivocavoca. Ngezinhlelo ezisethiwe kanye nokulungiswa okwenziwe ngokwezifiso, ungakhetha phakathi kokugijima ngamandla aphakathi nendawo, ukuqeqeshwa okusheshayo kwesikhashana, noma i-cardio enamandla aphezulu ngokusekelwe ekusebenzeni kwe-treadmill.
I-treadmill enhle idinga ukulinganisela ukusebenza kanye nokuphepha.A i-console elula futhi elula ukuyisebenzisangokuqapha idatha yesilinganiso senhliziyo, amakhalori, ibanga, njll.,ukulungiswa kokuthambekela, ibhodi lokugijima eliqinile neliguquguqukayoukuze kufakwe umcamelo,injini esebenza kahle futhi eqinile, nokuningi, ukukhetha i-treadmill efanele kungenza inqubo yakho yokuqeqesha ibe namandla nakakhulu.
Ukuze uvivinye i-cardio endaweni elinganiselwe, umshini wokugwedla uwukukhetha okuhle. Ngokulingisa ukugwedla ngaphandle ukuze uhilele umzimba wonke ukuze uhlanganyele ekuqeqeshweni, kuyinto enhleumshini wokuzivocavoca umzimba oqeqesha cishe zonke izingxenye zomzimba. Awugcini nje ngokuthuthukisa ukufaneleka kwakho ngokuqeqesha kule divayisi, kodwa ngesikhathi esifanayo, ungathola ukujima okuhle kwemilenze nezingalo. Ungenza i-cardio yesimo esizinzile kanye neyesikhathi esijwayelekile ezingeni eliyisisekelo ngezinjongo ezahlukene zokuqeqesha.
Njengoba sonke sazi, ukugijima bekulokhu kuyindlela yokuqeqesha i-cardio enzima kubantu abalimele edolweni kanye nesisindo esinzima. Ukuzalwa komshini we-elliptical kuxazulule kahle le nkinga.Ilingisa ukugijima ngaphandle kokuthinta idolo, futhi ihlanganisa ngempumelelo izingalo nomzimba ukuze kuqeqeshwe umzimba wonke. Ivumela ukuqina okuphezulu kokuqeqeshwa ngokulungisa ukumelana nokuthambeka. Setha ukumelana okuphezulu komzimba ongaphezulu bese usebenzisa isibambo esihlanganisiwe sokuqeqeshwa okuhambisanayo, ngakolunye uhlangothi ungabeka ukumelana okuhlukile noma ukuthambeka okuthambekele ukuze ugxile ekuqeqeshweni komzimba wakho ongezansi.
Nakuba lifana nebhayisikili elivamile, lihluke kakhulu ekusebenzeni kwalo, okuvame ukusetshenziswa ku-igumbi lokugibela ibhayisikili lejimufuthikufanelekile ukuzivocavoca ngamandla amakhulu emaqenjini. Ibhayisikili elijikelezayo alinazo ezinye zeziphazamiso zebhayisikili, njengokuphepha kanye nobuhlungu besikhathi eside okhalweni, okuthuthukisiwe ebhayisikilini elijikelezayo. Ibhayisikili elijikelezayo liwumklamo wesayensi wokuhlola futhi lisebenzisa indlela yobunjiniyela bobuchwepheshe bokwenziwa. Lifanele izidingo zomzimba womuntu, alikhathazi okhalweni, futhi lingafinyelela futhiumphumela omkhulu wokufaneleka komzimba.
Ngaphezu kokunikeza inani elithile lokumelana nokugibela nge-flywheel, amabhayisikili ajwayelekile okuzungeza nawo asekela ukulungiswa kwamandla (ukumelana) ngezindlela ezimbili -Ama-Brake PadsfuthiUkumelana KwamagneticNgokuvamile,Amabhayisikili ajikelezayo alawulwa ngamabhuleki ashibhile kakhulu, kanti alawulwa ngamazibuthe ahlala isikhathi eside.
Amabhayisikili aqondile anikeza uhlobo oluhle kakhulu lokugibela ibhayisikili ngaphakathi endlini olunethonya eliphansiukulingisa ibhayisikili lomgwaqo kodwa ngaphandle kwesidingo sokuphuma ngaphandleIbhayisikili elingaphakathi lizosebenza amaphaphu akho kanye nomzimba ongezansi ngokulinganayo –yonke imisipha emzimbeni ongezansi empeleni iqondiswe (ikakhulukazi lapho amandla ephikelela kakhulu).
Ngokungafani nokujuluka okukhulu kwamabhayisikili ajikelezayo, amabhayisikili okuzivocavoca (i-Upright Bike & Recumbent Bike) afaneleka kakhulu ezinhlotsheni eziningi zezicelo, uma kubhekwa kokubili ukuphumula nokuqeqeshwa. Ngokuvamile, amabhayisikili okuzivocavoca afakwe ikhonsoli yemisebenzi eminingi yokulungisa ukumelana, ukuqapha izinga lokushaya kwenhliziyo, ukusetshenziswa kwamakhalori, kanye neminye imininingwane yokuzivocavoca.
Ungasebenzisa ibhayisikili lokuzivocavoca elilele ukuze uthole isimo esizinzile, isikhawu kanye nokusebenza okuncane okusekelwe ekusebenzeni kwenhliziyo.
Umshini we-Hack Squat wenzelwe ukuthiikuvumela ukuthi wenze ukunyakaza kwe-squat ugcizelele emathangeni ukuze uwahlukanise futhi uwaqiniseNakuba inhloso yokuqala yomklamo wemishini iwukuhlosa ama-quadriceps, ungahlosa ngempumelelo imisipha ngayinye yomlenze ngokulungisa indawo yonyawo. Ungasebenzisa i-Hack Squat Machine ukuzegxila kuzo zonke izici zemisipha yomlenze wangaphambili nowangemuva ngokubeka izinyawo zakho phambili noma emuva epulatifomu.
Ukuba ne-power rack kuyinto ebaluleke kakhulu okufanele ube nayo emishinini yokuqeqesha amandla. Kungakhathaliseki ukuthi uyayenza yiniI-CrossFit, Ukuphakamisa ngamandla, Ukuphakamisa Izinsimbi Zama-Olimpikinoma nje ufuna ukwakha imisipha nokushisa amafutha,i-power rack iyithuluzi elifanele lokufeza imigomo yakho yokufaneleka komzimbaIkuvumela ukuthi wenze noma yini kusukela ekuphakamiseni imithwalo kuya ekugoqeni usuka ezindaweni eziphakeme eziguquguqukayo, uphephile ngokwazi ukuthi ungawulahla umthwalo uma usengozini. Ungenza noma yimuphi umnyakazo we-barbell wesisindo samahhala ngokuthula kwengqondo okuphelele ngenxa yezindawo zokuma zokuphepha kanye nokuphakama kokulayisha/ukulayisha okuguquguqukayo.
Imishini ye-Cable Crossovereminye yemishini yokuzivocavoca eguquguqukayo kakhulu yanamuhla- igama labo elidumile elithi "crossover" livela eqinisweni lokuthi banikeza umsebenzisi ikhono lokwenza ukundiza okuyingqayizivele esifubeni okubona izingalo ziwela phakathi, kuyilapho isenzo singesinye nje sezenzoamakhulu ezivivinyo ongazenza kulo mshini, yize kuyiyona ethandwa kakhulu.
Lokho le divayisi engasetshenziswa kukhoisitimela sincike ngokuphelele enhlosweni yokuqeqeshwa komuntu oqeqeshayo-njengoba ungasebenzisa i-crossover ukwenza cishe noma yikuphi ukuvivinya umzimba ongakucabanga. Ngosizo lwamabhentshi athile okuzivocavoca, ungasebenzisa i-cable crossovers ukwenza cishe yonke intshukumo ekhona futhi ufake umthwalo oqhubekayo emisipheni ngekhebula.
Umshini we-Smith uyi-rack eklanywe ngokukhethekile enezinsimbi ze-barbell ezakhelwe ngaphakathi - ungayisebenzisa ukuzelayisha amapuleti okusinda futhi wenze noma yikuphi ukujima kwe-barbell ngaphandle kokulimalaAma-rails aqinile angakusiza ngempumelelo ukuthi uzinzise ibha, futhi ukubamba ukuphepha okunezindawo eziningi eduze kwama-rails kukuvumela ukuthiyeka ukuqeqeshwa kunoma yisiphi isikhundlaSebenzisa umshini we-Smith ukuze uqondise yonke imisipha emzimbeni wakho, kuye ngokuthi ukhetha ukujima ini.indlela enhle kakhulu yokwenza noma yikuphi ukuvivinya umzimba kwe-barbell yamahhala ngokuphepha okuphelele, ngaphandle kwesidingo somuntu obonayo.
Ibhentshi elilungisekayo lingaba yiloibhentshi lokulinganisa isisindo elidumile kakhuluejimini, kanye nesihlalo esilungisekayo kanye nengemuva kuvumela abasebenzisi ukuthiyenza noma yikuphi ukujima kwe-bench pressngama-barbell noma ama-dumbbellNgenxa yobubanzi bayo obulungisekayo, ungayisebenzisa ukuzeyenza uchungechunge lwezivivinyo kanye nemishini yokuqeqesha ephelelenjengeUmshini WekhebulaorIrekhi Yamandlaukuqeqesha amaqembu emisipha yomzimba ongaphezulu njengesifuba, ama-triceps, amahlombe kanye nomhlane.
Isikhathi sokuthunyelwe: Septhemba-28-2022