Mapepala a mapepala ophunzitsira

Mapulogalamu ndi Mavuto a Makina Awiri a Cardio Exercise

Pitani ku masewero olimbitsa thupi ndipo mudzawona makina otchuka kwambiri a cardio kawirikawiri ndiwotchetcha komanso wophunzitsira elliptical . Zonsezi ndi zabwino kwambiri pa cardio workouts ndi kuyatsa mafuta, koma anthu ambiri amagwiritsa ntchito mapepala olemba mapepala chifukwa chakuti akhala akuyenda mochuluka kwambiri kuposa ophunzitsira a elliptical. Chopondapira chimatsanzira kuyenda kwanu mwachibadwa ndikuthawira, pamene cholumikiziracho chingamveke kuti ndi chachilendo kwa thupi lanu.

Koma ndi yani yomwe ili yabwino kusankha cardio Workout?

Mapindu ndi Zoipa za Elliptical Trainer

Wophunzitsira wamapiko ophatikizana akuphatikizapo kuyenda ndi mwendo. Ntchentche imapereka mavutowo. Ndiwotchuka kwambiri popita kunyumba komanso ku masewera olimbitsa thupi.

Mapulogalamu

1. Ntchito Yopanda Mphamvu: Mapazi anu samachoka, choncho mafupa anu, ziwalo zanu, ndi mitsempha yanu alibe nkhawa zofanana ndi zomwe zimayendetsa. Izi ndi phindu lalikulu ngati muli ndi mavuto ophatikizana kapena ululu.
2. Ntchito Yopatsa Thupi Yonse: Pogwiritsira ntchito mkono ukugwiranso ntchito komanso kuyenda, mumagwiritsa ntchito thupi lanu komanso maziko, osati thupi lanu lokha.
3. Njira Yachilengedwe : Kuyenda kwa elliptical kuli ngati kukwera njinga, choncho zimakhala ngati thupi limayenda.
4. Zimamveka Zosavuta : Kafukufuku wina wasonyeza kuti mukhoza kutentha chiwerengero cha makilogalamu omwe ali ndi elliptical momwe mungathere ndi cholembera, koma kungakhale kosavuta kumva. Zingakhale chifukwa chakuti alibe vutoli kumakupatsani chisonyezo chakuti mukuyesa zochepa.

1. Zosiyanasiyana: Sizingowonjezera kukana kusintha kusintha kwanu, mungathe kubwereranso kumbuyo-chinthu chomwe simungachichite mosavuta (kapena mosamala) pamtunda wopondaponda.
2. Mtengo : Mungagule mphunzitsi wokhala ndi luso labwino kwambiri kuposa wopondaponda wabwino.

Cons

1. Ntchito Yopanda Mphamvu: Ngakhale kuti izi zingakhale zothandiza kwa anthu omwe ali ndi mavuto olowa pamodzi, mumafunika kuthandizira pamoyo wanu wa tsiku ndi tsiku kuti mafupa anu akhale olimba, chinthu chopangidwa ndi elliptical sichipereka.

1. Mapazi a Numb : Chifukwa simukuyenera kunyamula mapazi anu, amatha kutaya nthawi yaitali. Mungafunike kusuntha mapazi anu ndi kusuntha zala zanu kuti muzitha kuyendayenda.
2. Mitsementi Yotentha: Mukayamba kugwiritsa ntchito elliptical, mudzakhala mukugwiritsa ntchito quadriceps mwanjira yatsopano. Izi zingakupangitseni kumverera kotentha komwe mumamva mukamagwiritsa ntchito minofu mpaka pamtunda. Izi ziyenera kugonjetsedwa pambuyo pa magawo angapo monga minofu yanu ikuyankhidwa ndi vuto latsopanoli.

Mapindu ndi Zoipa za Treadmill

Chombo chogwiritsira ntchito pamagalimoto chimagwiritsa ntchito galimoto kuti isunthire lamba, kukulolani kuti muyende kapena muyendetse.

Mapulogalamu

1. Zochita Zopindulitsa: Mungathe kuchita zimenezi pochita masewera olimbitsa thupi poyenda kapena kuchita masewero olimbitsa thupi , zomwe zimathandiza kumanga mafupa amphamvu ndipo zingakuthandizeni kutentha makilogalamu ambiri panthawi yopuma.
2. Zosiyanasiyana : Mukhoza kuyenda kapena kuthamanga pazitsulo zozizira mofulumira ndipo mutha kusintha kusintha komweko komanso mitundu yosiyanasiyana ya ntchito.
3. Ochita bwino kwa othamanga : Kutupa kwabwino ndi kofunika kuti tiphunzitse, koma, ngati muthamanga, cholembera chimapereka maphunziro apadera pa masewera kapena chikondi chimatha.
4. Zosavuta Kugwiritsa Ntchito: Palibe zambiri zamaphunziro ophunzirira kuyenda pamtunda , kupatulapo kugwiritsidwa ntchito ndi lamba woyenda .

Cons

1. Sitikutanthauzira Nthawi Zonse Kuthamanga Kumtunda Kapena Kuthamanga : Chifukwa chomangira pamtunda, imathandizanso kuti miyendo yako ifike mmbuyo, kuchepetsa zina zomwe mutha kumva mukakhala kunja. Palibe kusintha kwa mphepo kapena kusintha kwa nthaka, ndipo mapepala ambiri otsika mapepala alibe mapeto oti "kuchepa" ntchito. Kusamuka kuchokera m'nyumba kupita kunja kungakhale kudabwitsa kwa thupi lanu.
2. Kugonjetsa: Kungakhale kothamanga kumayenda kapena kupita kumalo osungirako mapepala ndipo mukhoza kutero pofuna kupewa kutayirira.
3. Kuopsa kwa Kuvulala : Lamba limayenda ndipo nthawi zonse amakhala ndi ngozi yothamangira ndi kugwa.
4. Mtengo : Mumapeza zomwe mukulipira pazomwe mukuwerenga. Kapepala kamene kakuyenera kuthamanga osati kuyenda kamakhala ndi magetsi amphamvu ndi chimango cholimba. Izi zidzawononga $ 1,500. Mitengo yamakono yopangira nyumba nthawi zambiri sikugwira ntchito bwino.

Mawu Ochokera

Mfundo yaikulu ndi yakuti, makina ndi abwino. Ngati mukuchita nawo masewera olimbitsa thupi, palibe chifukwa choti simungagwiritse ntchito makina awiriwo, kaya masiku osiyana kapena ngakhale zolemba zofanana. Ngati mukufuna chinachake chochita masewera olimbitsa thupi, malangizo abwino ndikupita kukagwiritsa ntchito makina osiyana nthawi zambiri kuti mupeze zomwe zikukuyenderani bwino.

> Chitsime:

> Brown GA, Cook CM, Krueger RD, Heelan KA. Kuyerekezera Ndalama Zogwiritsa Ntchito Mphamvu pa Treadmill vs. Chipangizo cha Elliptical pa Chochita Chodzipangira Chokha. Journal of Strength and Conditioning Research . 2010; 24 (6): 1643-1649. lembani: 10.1519 / jsc.0b013e3181cb2854.