Kungakhathaliseki ukuthi iyiphi ijimu omisa kuyo, uzothola intaphane yezinto zokusebenza zokufaneleka ezidizayinelwe ukulingisa ukuhamba ngebhayisikili, ukuhamba ngezinyawo, nokugijima, i-kayaking, ukugwedla, ukushushuluza, kanye nokugibela izitezi.Kungakhathaliseki ukuthi inenjini noma manje ayisekho, isayizi yokusetshenziswa kwezentengiso yesikhungo sokufaneleka noma ukusetshenziswa kwasekhaya okulula, lawo madivayisi ahlinzeka nge-Cardio Workout Programs efanele eshisa amandla namafutha.Ngaphezu kwalokho, ungenza konke ukuqeqeshwa kwakho usendlini ngaphandle kwesimo sezulu esishintshayo.
Ngakho-ke Yiziphi Izinhlobo Zezinsiza Zokufaneleka Ezikhona?
Izintengo zisukela kumakhulu ambalwa amadola ukuya ezinkulungwaneni ezimbalwa zamadola, kuye ngokuthi idivayisi ngokwayo iwugesi noma iyahleleka, nokuthi inezinsiza ezengeziwe, okuhlanganisa kodwa okungakhawulelwe esilinganisweni sokushaya kwenhliziyo, ukubala ikhalori, isikhathi sokuzivocavoca, nokunye. .Nakuba le datha ingeyereferensi kuphela futhi inganembile ngokuphelele, ayivimbeli ukuthi ikunikeze impendulo eyakhayo, ikwazise ukuthi udle malini noma uzilolonge kangakanani.Le datha ibaluleka ikakhulukazi uma unezincomo zokukhawulelwa kokuzivocavoca okuvela kudokotela wakho.
Okulandelayo ezinye izinhlobo ezahlukene zemishini yokufaneleka, okuhlanganisaI-CardiofuthiUkuqeqeshwa kwamandla.
I-treadmill iyindlela yekhwalithi ephezulu yokuzivocavoca ukuhamba nokugijima nganoma isiphi isivinini okhululekile - lokho kuhle kunoma ubani othanda ukusebenzela endlini noma omelene ngaphandle.Umsebenzi we-Cardio-pulmonary udlala indima ebalulekile ekuthuthukiseni ukuqina kwakho konke, futhi ukuqina okuhle kwe-cardiorespiratory kuyisisekelo sanoma yikuphi ukujima.Ngesikhathi esifanayo, i-treadmill nayo ingahlinzeka ngokuzivocavoca okuhle komgogodla nomlenze, ikakhulukazi uma ukuthambekela kusethiwe, kungasebenzisa kangcono isisindo sakho ukuze uthuthukise ukuqina kokuzivocavoca.Ngezinhlelo ezisethwe ngaphambilini nokulungiswa kwangokwezifiso, ungakhetha phakathi kokugijima okunamandla amaphakathi, ukuqeqeshwa kwesikhawu esisheshayo, noma i-cardio enamandla kakhulu ngokusekelwe ekusebenzeni kwe-treadmill.
I-treadmill enkulu idinga ukulinganisa ukusebenza nokuphepha.A elula futhi kulula ukuyisebenzisa consolengokuqapha idatha yezinga lokushaya kwenhliziyo, amakhalori, ibanga, njll.,ukulungiswa kokuthamba, ibhodi lokugijima eliqinile neliguquguqukayookokucasha,injini esebenza kahle futhi ehlala isikhathi eside, nokuningi, ukukhetha i-treadmill efanele kungenza inqubo yakho yokuqeqesha ibe namandla nakakhulu.
Ngokuzivocavoca kwe-cardio endaweni elinganiselwe, umshini wokugwedla uyisinqumo esihle.Ngokulingisa ukugwedla kwangaphandle ukuze ubandakanye umzimba wonke ukuze ubambe iqhaza ekuqeqeshweni, kunjaloimishini ye-cardio eqeqesha cishe zonke izingxenye zomzimba.Ngeke nje uthuthukise ukufaneleka kwakho ngokuqeqeshwa kule divayisi, kodwa ngesikhathi esifanayo, ungathola ukujima okuhle kwemilenze nezingalo.Ungenza i-cardio yesimo engashintshi kanye ne-interval ye-cardio ezingeni eliyisisekelo ngezinjongo ezahlukene zokuqeqesha.
Njengoba sonke sazi, ukugijima bekulokhu kuyindlela yokuqeqeshwa kwe-cardio enzima kubantu abanokulimala kwamadolo nesisindo esinzima.Ukuzalwa komshini we-elliptical kuxazulule ngokuphelele le nkinga.Ilingisa ukugijima ngaphandle kokuthinta ilunga ledolo, futhi ihlanganise ngempumelelo izingalo nomzimba ukuze uzivocavoce umzimba wonke.Ivumela ukuqina kokuqeqeshwa okuphezulu ngokulungisa ukumelana nomthambeka.Setha ukumelana okuphezulu komzimba ongaphezulu futhi usebenzise isibambo esihlanganisiwe sokuqeqeshwa kwe-synergistic, ngakolunye uhlangothi ungasetha ukumelana okuhlukile noma ukuthambekela kokwehla ukuze ugxile ekuqeqeshweni komzimba wakho ophansi.
Nakuba lifana nebhayisikili elivamile, lihluke kakhulu ekusebenzeni, elivame ukusetshenziswa ku-igumbi lokuhamba ngebhayisikili ejiminifuthi kunjalokufanelekile ukuzivocavoca okukhulu ngamaqembu.Ibhayisikili elijikelezayo alinawo amanye amaphutha ebhayisikili, njengokuphepha kanye nobuhlungu besikhathi eside okhalweni, okuye kwathuthukiswa ebhayisikilini lokuphotha.Ibhayisikili eliphothayo kuwumklamo wokuhlola wesayensi futhi lisebenzisa indlela yobunjiniyela bemishini yokwenziwa.Ifanele izidingo zomzimba womuntu, ayihluphi okhalweni, futhi ingafinyelela futhiumphumela omkhulu wokuqina.
Ngaphezu kokuhlinzeka ngenani elithile lokumelana nokugibela nge-flywheel, amabhayisikili avamile okuphotha nawo asekela ukulungiswa kwamandla (ukumelana) ngezindlela ezimbili -Amabhuleki PadsfuthiUkumelana Nezibuthe.Ngokujwayelekile,amabhayisikili alawulwa yi-brake pad ayonga kakhulu, futhi alawulwa nguzibuthe ahlala isikhathi eside.
Amabhayisikili aqondile anikeza uhlobo oluhle olunomthelela omncane wokuhamba ngebhayisikili endliniukulingisa ibhayisikili lomgwaqo kodwa ngaphandle kwesidingo sokuphumela ngaphandle.Ibhayisikili lasendlini lizosebenza amaphaphu akho nomzimba ophansi ngokulinganayo -yonke imisipha yomzimba ophansi empeleni iqondiswe (ikakhulukazi emazingeni aphezulu).
Ahluke ekujulukeni okukhulu kwamabhayisikili aphendukayo, amabhayisikili okuzivocavoca (Ibhayisikili Eliphezulu kanye Nebhayisikili EyiRecumbent) afaneleka kakhulu kuhlu olubanzi lwezinhlelo zokusebenza, uma kucatshangelwa kokubili ukuphumula nokuqeqeshwa.Ngokuvamile, amabhayisikili okuzivocavoca afakwe ikhonsoli yemisebenzi eminingi yokulungisa ukumelana, ukuqapha izinga lokushaya kwenhliziyo, ukusetshenziswa kwekhalori, nenye idatha yokuzivocavoca.
Ungasebenzisa ibhayisikili lokuzivivinya ukuze uthole isimo esiqinile, isikhawu kanye nokusebenza kancane okusekelwe emsebenzini wenhliziyo nemithambo yegazi.
Umshini We-Hack Squat wakhelwe ukuikuvumela ukuthi wenze ukunyakaza kwe-squat ngokugcizelela emathangeni ukuze uwahlukanise futhi uwaqinise.Nakuba inhloso yokuqala yomklamo wemishini kuwukukhomba i-quadriceps, ungakwazi ukukhomba ngokuphumelelayo umsipha ngamunye womlenze ngokulungisa indawo yonyawo.Ungasebenzisa Hack Squat Machine ukuzeqondisa zonke izici zemisipha yomlenze wangaphambili nangemuva ngokubeka izinyawo zakho phambili noma emuva endaweni yesikhulumi.
Ukuba ne-rack power kuyinto ebaluleke kakhulu okufanele ube nayo.Noma ngabe wenzaI-CrossFit, I-Powerlifting, I-Olympic Weightlifting, noma ufuna nje ukwakha imisipha futhi ushise amafutha,i-power rack iyithuluzi eliphelele lokufinyelela imigomo yakho yokufaneleka.Ikuvumela ukuthi wenze noma yini ukusuka ekubulaleni ukuya ekujuleni ukusuka ezindaweni eziphakeme eziguquguqukayo, uphephile ngokwazi ukuthi ungawisa umthwalo uma usengozini.Ungenza noma yikuphi ukunyakaza kwe-barbell yesisindo samahhala ngokuthula kwengqondo okuphelele ngenxa yezindawo zokumisa ukuphepha kanye nokuphakama okuguquguqukayo kokulayisha / ukulayisha.
Imishini yeCable Crossover iyieminye yemishini eguquguqukayo yanamuhla yokuqina- igama labo elidumile elithi "crossover" livela eqinisweni lokuthi banikeza umsebenzisi ikhono lokundiza esifubeni esibona izingalo ziwela phakathi, kuyilapho isenzo esisodwa njeamakhulu okuzivocavoca ongawenza kulo mshini, nakuba idume kakhulu.
Yini le divayisi engasetshenziselwa yonaisitimela sincike ngokuphelele enjongweni yokuqeqeshwa komuntu ozivocavocayo-njengoba ungasebenzisa i-crossover ukwenza cishe noma yikuphi ukuvivinya umzimba ongakucabanga.Ngosizo lwamabhentshi athile okuzivocavoca, ungasebenzisa ama-cable crossovers ukwenza cishe konke ukunyakaza okukhona futhi usebenzise umthwalo oqhubekayo emisipha ngekhebula.
Umshini wakwaSmith uyirack eklanywe ngokukhethekile enama-barbell akhelwe ngaphakathi - ungawusebenziselalayisha amapuleti esisindo futhi wenze noma yikuphi ukujima kwe-barbell ngaphandle kokulimala.Ama-rails alungisiwe angakusiza ngokuphumelelayo ukusimamisa ibha, futhi ukubamba ukuphepha kwezindawo eziningi eduze kwamareyili kukuvumela ukuthiyeka ukuqeqeshwa kunoma yisiphi isikhundla.Sebenzisa umshini wakwaSmith ukuze uqondise wonke umsipha emzimbeni wakho, kuye ngokujima okhetha ukukwenza.Imishini yakwaSmithindlela enhle kakhulu yokwenza noma yikuphi ukuzivocavoca kwe-barbell yesisindo samahhala ngokuphepha okuphelele, ngaphandle kwesidingo se-spoter.
Ibhentshi eliguquguqukayo ngokungangabazeki liyiethandwa kakhulu isisindo ebhentshiniejimini, kanye nesihlalo esilungisekayo nangemuva kuvumela abasebenzisi ukuthiyenza noma yikuphi ukucindezela kwebhentshi ukujimangama-barbell noma ama-dumbbells.Ngenxa yobubanzi bayo obulungiswayo obubanzi, ungayisebenzisa ukuzeyenza uchungechunge lwezivivinyo ngokuhambisana nemishini yokuqeqesha ephelelenjengeUmshini WekhebulaorI-Power Rackukuqeqesha amaqembu emisipha yomzimba aphezulu njengesifuba, i-triceps, amahlombe, nomhlane.
Isikhathi sokuthumela: Sep-28-2022