Ngaba uyazazi izibonelelo zebhayisekile elliptical? Enye indlela enomdla wokubaleka, lo matshini yinxalenye yokunikezelwa kweejim ezininzi kwaye inabalandeli abaninzi.
Kwaye ayimangalisi into yokuba abantu bathembele kuyo ukuze bazigcine kufanelekile, njengoko ibonelela ngokuzilolonga okulula njengoko kusebenza. Kodwa Makhe sibone ukuba luhlobo luni lwezibonelelo onokuzilindela ukuba ubheja kuqeqesho rhoqo kwibhayisikile ye-elliptical, ukuba awukenzi:
Yimpembelelo yokuzilolonga
Ngokungafaniyo nokubaleka, ukuzilolonga kwibhayisikile ye-elliptical akuthethi ukunyathela emhlabeni, kodwa intshukumo yenziwa kwiiphedali. Ngenxa yoko, iyanceda ukunciphisa ifuthe emzimbeni. Le ntshukumo ye-elliptical inomdla kakhulu kwabo bangaphezulu kwe-XNUMX, kodwa ngumgangatho wonke umntu anokuzuza kuwo. Yi ukhetho olufanelekileyo ukuba ufuna ukunciphisa uxinzelelo kuwo onke amalungu akhoyo kwimilenze yakho, kunye nokukhusela indawo esezantsi yomqolo wakho.
Ngamafutshane, inezibonelelo ezifanayo ngokusebenza, kodwa igudile. Zama ke ukuba ujonge umthambo we-aerobic onefuthe elincinci kumalungu akho. Ungayisebenzisa ukubuyisela ukusebenza okanye ukudibanisa zombini ukusebenza. Kufuneka kuqatshelwe ukuba, ngaphandle kokuqwalaselwa njengethambo elinefuthe elisezantsi, kuyanceda ukomeleza umzimba, ngakumbi icandelo elisezantsi.
Yomeleza intliziyo kwaye ikhusele izifo
Njengazo zonke izivivinyo ze-aerobic, uqeqesho kumqeqeshi we-elliptical lonyusa izinga lokubetha kwentliziyo yakho kwaye lunceda imiphunga yakho isebenze ngokupheleleyo. Le meko yiyo luncedo kakhulu kwinkqubo yentliziyo yakho, ukunciphisa umngcipheko wokuba nesifo sentliziyo. Ukongeza, ukujikeleza okungcono kwegazi kunye nokunciphisa ukudumba kuyaphunyezwa.
Uqeqesho kumqeqeshi we-elliptical lunokukunceda uthintele izifo ezininzi, kubandakanya uxinzelelo lwegazi oluphezulu, icholesterol, kunye nohlobo lweswekile yesi-2. abantu ababheja kulo msebenzi banokuzonwabisa ngobomi obude kunabo bangenzi naluphi na uhlobo lomthambo.
Ngaba uyazi ukuba umqeqeshi we-elliptical unokuba yinto enkulu yokuthintela uxinzelelo kunye noxinzelelo? Imidlalo ibonakalisiwe ukuba ilungile kwiimvakalelo zakho nakwimpilo yengqondo, kwaye umqeqeshi we-elliptical akakho ngaphandle. Ngenxa yoko, ukuba ukhe wanamaxesha angcono xa kufikwa kumanqanaba emood kunye namandla, kubandakanya lo matshini kwindlela yakho yemihla ngemihla inokuba yinxalenye yesisombululo.
Iikhalori ezivuthayo
Ukuba ufuna ukunciphisa umzimba okanye awufuni ukutyeba, uya kuba nomdla wokuyazi loo nto Umqeqeshi we-elliptical cross trainer unokukunceda utshise iikhalori ezininzi. Ungasusa iikhalori ezingama-400-500 kwisiqingatha seyure soqeqesho, ezingalunganga kwaphela. Ngokwendalo, ungaphulukana nangaphezulu ukuba ufuna njalo. Ukwenza oku, kuya kufuneka wandise isantya okanye ixesha loqeqesho lwakho lwe-elliptical. Unokuzama uqeqesho lwexeshana, olubandakanya ixesha lokungena ngaphakathi kobukhulu obuphezulu. Ukuba u ibhayisekile elliptical kubandakanya iinkqubo, ungathandabuzi ukusebenzisa ezona zinomdla kakhulu kuwe.
Usisusa njani isisu
Jonga eli nqaku: Ukunciphisa isinqe emadodeni. Apho uyakufumana iingcebiso ezininzi zokubuyisela isinqe sakho kwinto eyayiyiyo ngaphambili, into ekufuneka iqale ngokutshisa iikhalori ezingaphezulu kokutya.
Usebenza amaqela emisipha aliqela
Sibonile izibonelelo zokubaleka, kodwa kuthekani ngoomatshini abaseleyo? Xa kuthelekiswa nebhayisekile emileyo, banikezela ngokuzilolonga ngakumbi. Kungenxa yokuba iibhayisekile ezine-elliptical ikuvumela ukuba usebenzise umzimba wonke (emazantsi nasentla) Enkosi ngento yokuba zibandakanya iipedali kunye nemivalo ethe nkqo. Xa kuziwa koomatshini bokulolonga umzimba abakuvumela ukuba usebenze amaqela emisipha ngaxeshanye, umqeqeshi we-elliptical uthathwa njengeyona nto ibalaseleyo, ukuba ayingoyena mkhulu.
Ukongeza ekuncedeni ukutshisa iikhalori ezingaphezulu, ukuhambisa le miqobo ngexesha lokuzilolonga kunceda ukomeleza kunye nokwenza ithoni emzimbeni wakho ophezulu. Olunye lwezibonelelo zebhayisekile ye-elliptical enobunzima ngakumbi xa uyikhetha njengendlela yoqeqesho kukuba ikunceda ubeke i-quadriceps yakho, imisipha, iiglits, ii-pecs, umva, i-triceps kunye ne-biceps ukuze usebenze. Ukwenza ithoni izihlunu zakho ezingasentla nezisezantsi ngokulinganayo, qiniseka ukuba usasaza iinzame ngokulinganayo phakathi kweephedali kunye nemivalo., okanye yintoni efanayo, phakathi kwemilenze neengalo.
Nangona bekunceda ukuba ufumane okuninzi kuqeqesho lwakho lwe-cardio, ayilulo endaweni yoqeqesho lwamandla. Iingcali zicebisa ubuncinci iiseshoni zokuphakamisa ubunzima ngeeveki ezimbini.
Phawula ii-oblique zakho
Jonga eli nqaku: Ukuzivocavoca ukomeleza ii-oblique. Apho uyakufumana ukuba yeyiphi imithambo ekufuneka uyibandakanye kuqeqesho lwakho ukuze eli candelo libalulekileyo lomzimba wakho libe lilitye elilukhuni.