Las oomatshini bokwenza umthambo ukutshisa amanqatha Ziyafumaneka kuye nabani na. Sinokuzifumana kuyo nayiphi na indawo yokuzivocavoca kuba zibalulekile kwaye zisebenza kusebenze ukujikeleza kwemizimba yethu. Kodwa sinako ukuthenga aba matshini kwaye sibabeke ngaphakathi kwikhaya lethu, ukuze sibe ne-cardio encinci ezandleni zethu.
Oomatshini esibachazayo babandakanya olu hlobo lomthambo, i-cardio. Ezi ntshukumo zidala ukuvisisana kunye kusebenze ukujikeleza komzimba, isibakala esibalulekileyo esisinceda sisuse inxalenye yamanqatha esiwadingayo. Kutheni lento isenzeka? Ngenxa yokuba zinceda ngokwenene kumlinganiselo omkhulu ukutshisa iikhalori, umsebenzi ongafanele uphoswe kuzo zonke iindlela zoqeqesho lweveki.
Oomatshini bokujima abancedisa ukutshisa amanqatha
Njengomthetho jikelele, bonke oomatshini banceda ukusebenzisa umdlalo kunye nesiphumo Itshisa iikhalori kwaye ikunceda ukuba ulahlekelwe isisindo. Kodwa sinoluhlu olubalulekileyo ukuze wazi ukuba yeyiphi eyona isebenzayo xa usenza umthambo.
Ububanzi
Ngumatshini osebenzayo kwaye unzima kakhulu ukuwuphatha. Ilungele loo nto intshukumo ye-aerobic, iphucula intshukumo edibeneyo kunye nokulinganisela. Ngeentshukumo zayo eziyi-elliptical sinceda ukuzilolonga ukuya kuthi ga kwi I-80% yemisipha emzimbeni wethu kwaye inefuthe lentliziyo kwaye isebenzise inkqubo yokuphefumla.
Into esebenzayo ngalo matshini kukuba inceda ukuhambisa amalungu kakuhle, kodwa kufuneka uchase kwaye usebenze intshukumo, ekubeni kulapho ukuchasana kudalwe okutshisa iikhalori. Ukukunika umbono, iyure kwi-elliptical ifana nokuchitha Iikhalori ezingama-800.
Ngawaphi amalungu omzimba asebenzayo? Indawo ye-quadriceps kunye neempundu, iipectoral kunye namagxa ziyasetyenziswa. Okwesibini, indawo yomqolo, iingalo kunye nesisu kusetyenzwa kuyo. Yindibaniselwano phakathi komdlalo we-skiing kunye nokuhamba ngebhayisikile.
Ibhayisekile yomthambo
Es omnye oomatshini abasetyenziswa kakhulu kwiindawo zokujima kwaye unokuba nayo kwi izindlu. Ukuba uqhelanisa nenkqubo yokuzivocavoca imihla ngemihla, iya kunika iziphumo ezilungileyo kakhulu. Kucetyiswa ukuba uyisebenzisele ukuzifudumeza phambi kokuzilolonga, ngokunyovwa malunga nemizuzu engama-30.
Ngumdlalo apho wenziwa khona nge ukuma kokuhlala, kodwa akukho ngxaki, sele isetyenziswe phakathi 500 ukuba 1000 iikhalori ngeyure. Ukuba lo msebenzi wenziwa kwiqela nakwiklasi ye ojikeleza umphumo uyamangalisa, ngokwenene inkcitho ye-caloric iphezulu kwaye ineziphumo ezingcono.
Kuya kufuneka uhlale uyikhumbula loo nto ibhayisekile emileyo ilula kakhulu ukuqhuba kwaye kucetyiswa kubantu abatsha kwimidlalo okanye abangaqhelanga ukusebenzisa oomatshini. kukunceda usebenze inkqubo ye-cardiovascular and breathing, ngaphezu kokomeleza uloliwe ophantsi womzimba. Iindawo zesibini ezisebenza nazo zizisu zesisu kunye nezinzisi zomqolo.
Umatshini wokunyathela
Lo matshini ungomnye weklasikhi kwindawo yokuzivocavoca. Ukuba kufuneka ugcine engqondweni ukuba njani yenza i-cardio, i-treadmill yeyona isebenzayo, ngakumbi ukuba uyiprogramu "run" mode. Ungahamba, ubaleke okanye yilungise kwisantya osifunayo, rhoqo ukwenza umthambo we-muscular cardiovascular exercise.
I-treadmill inikezela inkqubo yokudambisa esebenzayo ngakumbi, kuba akufuneki ucele umngeni kuzo naziphi na iziganeko ezingalindelekanga kwaye uphepha ukwenzakala ngakumbi kunesiqhelo. Kodwa ayivumeli ukuba i-gluteus isebenze ngokulinganayo, ekubeni i-tape idlula ngokwayo kwaye le ndawo ayisebenzi, nangona kunjalo, xa isenziwa kwisitalato.
kunjalo, phantse wonke umzimba uyasebenza. enceda ukwenza i-caloric inxibe ibalulekileyo. Inokutsha phakathi I-300 kunye ne-400 calories ngeyure yokuhamba. Ukuba siyayenza isebenza phakathi kwe-600 ukuya kwi-1200 calories ngeyure, kuxhomekeke ekungalingani komhlaba. Nge-treadmill ungasebenzisa ukuthambekela komgangatho, kuba kunceda ukugcina ibhalansi yakho ngokulula.
ukubheqa ngehydraulic
Ukubheqa ngehydraulic yenye yezona zisetyenziswa kakhulu kuba abaqeqeshi abaninzi bayijonga njenge omnye oomatshini ilungileyo ukunciphisa umzimba. Isetyenziswa kakhulu i-cardio kunye namandla Ukuza kutshisa 1000 iikhalori ngeyure, ukufumana umthambo iingalo, iimpundu kunye nemilenze. Inomzekelo obalulekileyo, ekubeni yenza i-80% ye-muscle mass, ivuselela amandla omzimba wonke.
Ukwenza usebenziso olululo lombhexeshi oqhutywa ngamanzi aphantsi siya kuhlala ukwenza i-engile ngesikhumba se-145 ° yaze yathambeka kancinci ngasemva. Emva koko siya kusebenzisa umatshini ngaphakathi Imizuzu eli-10 apho ziya kuqiniswa iintsimbi. Izihlunu ezisebenzayo kwaye zisesekondari zizo isisu, i-triceps kunye ne-pectoral.
Stepper okanye umatshini wokunyathela
Lo matshini uvelisa kwakhona umphumo wokunyuka kwezinyuko. Ngokuqinisekileyo, Ukomeleza ngokufanelekileyo iimpundu kunye nemisipha yomlenze. Isiphumo salo sikwenza ukuba ulahlekelwe isisindo ngesiqinisekiso esipheleleyo, ukuba unobunzima obumalunga ne-70 kilos ungachitha ukuya kuthi ga. Iikhalori ze-500 ngeyure. Ukuba ufuna ukuqinisa i-triceps, unokuthatha ubunzima be-kilo ye-1 esandleni ngasinye kwaye wenze i-push-ups. Ngexesha elifutshane kakhulu iziphumo zalo ziya kubonwa, ithoni kunye nomthamo weempundu kunye nemilenze iphuculwe.