I-Las imishini yokuzivocavoca ukushisa amafutha Ayatholakala kunoma ubani. Singawathola kunoma iyiphi ijimu ngoba abalulekile futhi ayasiza kusebenze ukujikeleza kwemizimba yethu. Kodwa futhi singathenga le mishini futhi siyibeke ngaphakathi kwekhaya lethu, ukuze sibe ne-cardio encane ezandleni zethu.
Imishini esiyichaza ngemininingwane iqukethe lolu hlobo lokuzivocavoca, i-cardio. Lokhu kunyakaza kudala ukuzwana futhi yenza kusebenze ukujikeleza komzimba, iqiniso elibalulekile elisisiza ukuba sisuse ingxenye yamafutha esiwadingayo. Kungani lokhu kwenzeka? Ngoba asiza ngempela ngezinga elikhulu ukushisa ama-calories, umsebenzi okungafanele untuleke kuwo wonke umzila wokuqeqeshwa wamasonto onke.
Imishini yokuzivocavoca esiza ukushisa amafutha
Njengomthetho ojwayelekile, yonke imishini isiza ukuzivocavoca umdlalo futhi njengomphumela Ishisa ama-calories futhi ikusiza ukuthi ulahlekelwe isisindo. Kodwa sinohlu olubalulekile ukuze wazi ukuthi yiluphi olusebenza kahle kakhulu lapho uzivocavoca.
Elliptical
Kungumshini osebenza kahle futhi onzima kakhulu ukuwuphatha. Ilungele lokho ukunyakaza kwe-aerobic, kuthuthukisa ukunyakaza okuhlangene nokulinganisela. Ngokunyakaza kwayo okuyi-elliptical sisiza ukuzivocavoca kuze kube I-80% yemisipha umzimba wethu futhi unomphumela wenhliziyo nemithambo yegazi futhi usebenzise uhlelo lokuphefumula.
Into esebenzayo ngalo mshini ukuthi isiza ukuhambisa amalunga ngokushelela, kodwa kufanele uphikise futhi usebenze ukunyakaza, ngoba yilapho lokho kumelana kwakhiwa khona okushisa amakholori. Ukukunikeza umbono, ihora ku-elliptical lifana nokusebenzisa imali Amakhalori ayi-800
Yiziphi izitho zomzimba ezisetshenziswayo? Indawo ye-quadriceps nezinqe, i-pectoral namahlombe iyasetshenziswa. Okwesibili, indawo engemuva, izingalo nezisu kuyasetshenzwa. Kuyinhlanganisela phakathi komdlalo wokushushuluza kanye nokuhamba ngebhayisikili.
Ibhayisikili lokuzivocavoca
Es omunye wemishini esetshenziswa kakhulu ezindaweni zokuzivocavoca futhi ungaba nakho ku-a izindlu. Uma uzivumelanisa nesimiso sokuzivocavoca nsuku zonke, kuzonikeza imiphumela emihle kakhulu. Kunconywa ukuthi uyisebenzisele ukuzifudumeza ngaphambi kokuzivocavoca, ngokunyathela cishe imizuzu engama-30.
Kungumdlalo lapho wenziwa khona nge ukuma kokuhlala, kodwa ayikho inkinga, isivele isetshenziswe phakathi Amakhalori angama-500 kuye kwayi-1000 ngehora. Uma lo msebenzi wenziwa eqenjini nasekilasini le Ukuphenya umphumela uyamangalisa, ngempela ukusetshenziswa kwekhalori kuphezulu futhi kunemiphumela engcono.
Kufanele ugcine engqondweni ukuthi ibhayisikili elimile lilula kakhulu ukushayela futhi kunconywa kubantu abasha kwezemidlalo noma abangajwayele ukusebenzisa imishini. ikusiza ukuthi usebenze uhlelo lwenhliziyo nemithambo yegazi, ngaphezu kokuqinisa isitimela somzimba ophansi. Izindawo zesibili ezibuye zisebenze yizisu kanye nama-stabilizers angemuva.
I-treadmill
Lo mshini ungomunye owakudala ejimini. Uma udinga ukukhumbula ukuthi kanjani yenza i-cardio, i-treadmill iyona esebenza kahle kakhulu, ikakhulukazi uma uyihlela ngemodi "run". Ungakwazi ukuhamba, ukugijima noma ilungise ihambisane nesivinini osifunayo, njalo enza umsebenzi wemisipha wenhliziyo nemithambo yegazi.
I-treadmill inikeza uhlelo lokumanzisa olusebenza kangcono, njengoba ungadingi ukuphonsela inselelo noma yiziphi izehlakalo ezingalindelekile futhi ugwema ukuthola ukulimala okungaphezu kokuvamile. Kodwa ayivumeli ukuthi i-gluteus isetshenziswe ngokulinganayo, ngoba i-tape idlula ngokwayo futhi le ndawo ayisebenzi, noma kunjalo, uma yenziwa emgwaqweni.
Nokho, cishe wonke umzimba uyasebenza, esiza ukwenza ukugqoka kwe-caloric okubalulekile. Ingasha phakathi 300 kanye 400 kilojoule ngehora ukuhamba. Uma sikwenza egijima phakathi kwama-calories angu-600 kuya kwangu-1200 ngehora, kuye ngokungalingani komhlabathi. Nge-treadmill ungasebenzisa ukuthambekela kwephansi, ngoba kusiza ukugcina ibhalansi yakho kalula.
ukugwedla nge-hydraulic
I-hydraulic rowing ingenye esetshenziswa kakhulu njengoba abaqeqeshi abaningi bakubheka njenge omunye wemishini engcono kakhulu yokunciphisa umzimba. Isetshenziswa kakhulu i-cardio namandla Iza ukuzosha 1000 kilojoule ngehora, ukuthola ukuzivocavoca izingalo, izinqe nemilenze. Inephethini ebalulekile, kusukela yenza kusebenze u-80% wesisindo somzimba, kusebenze amandla omzimba wonke.
Ukuze sisebenzise kahle umgwedli odonsa amanzi ngogesi sizohlala ukwakha i-engeli ngesikhumba esingu-145° futhi sitshekele kancane emuva. Ngemuva kwalokho sizosebenzisa umshini ngaphakathi Izikhawu zemizuzu eyi-10 lapho kuzoqiniswa khona izingemuva. Imisipha esebenzayo futhi engeyesibili iyona isisu, i-triceps kanye ne-pectoral.
I-stepper noma umshini wokunyathela
Lo mshini ukhiqiza umphumela wezitebhisi ezikhuphukayo. Nakanjani, Ukuqinisa ngokuphumelelayo izinqe nemisipha yomlenze. Umphumela wako ukwenza ulahlekelwe isisindo ngesiqinisekiso esiphelele, uma unesisindo esingamakhilogremu angama-70 ongasichitha Ama-calories angu-500 ngehora. Uma udinga ukuqinisa i-triceps, ungathatha isisindo se-kilo 1 esandleni ngasinye futhi wenze ama-push-ups. Esikhathini esifushane kakhulu imiphumela yayo izoqashelwa, ithoni nomthamo wezinqe nemilenze kuyathuthukiswa.