Izibonelelo ezili-10 zoMatshini wokuSebenza we-Elliptical

Umxholo

• Izibonelelo zomatshini we-elliptical
• 1.Nyusa amandla akho kunye namandla e-cardio
• 2. Tshisa iikhalori ezininzi
• 3. Beka uxinzelelo kancinci kumalungu akho
• 4. Yenza umthambo womzimba ongasentla nangaphezulu
• 5. Tshisa amanqatha omzimba
• 6. Ukujolisa kwezihlunu zomlenze ezithile
• 7. Ukuphucula ibhalansi yakho
• 8. Zigcine usempilweni emva kokonzakala
• 9. Yonwabela iindlela ezahlukeneyo onokukhetha kuzo
• 10. Funda ngokukhawuleza
• Iingxaki
• Yise kude

Ukuba uhlala ulinde emgceni ukuze usebenzise umatshini wakho we-elliptical ngexesha lokuphakama kweeyure, awuwedwa. Umqeqeshi we-elliptical yenye yezona zinto zifunwa kakhulu koomatshini be-cardio kumaziko omzimba. Ikwalukhetho oluphezulu lwezixhobo zomsebenzi wasekhaya.

Ke yintoni malunga nalo matshini wempembelelo isezantsi eyenza ukuba ithandwe kangaka? Jonga ezi zibonelelo zili-10 kwaye uthathe isigqibo ngokwakho.

Izibonelelo zomatshini we-elliptical

1.Nyusa amandla akho kunye namandla e-cardio

Ukuzivocavoca umzimba ngeAerobic, ekwabizwa ngokuba yicardio, yinxalenye ephambili yenkqubo yokuzilolonga efanelekileyo. Xa usenza umthambo we-aerobic, intliziyo nemiphunga yakho kufuneka isebenze nzima ukubonelela ngezihlunu zakho ngegazi kunye neoksijini.

Umatshini we-elliptical ukuvumela ukuba ufumane uqeqesho olufanelekileyo lwe-aerobic, olunokomeleza intliziyo yakho, imiphunga kunye nemisipha. Oku kunokunceda ekwakheni amandla kunye nokunyamezela.

Nge-elliptical, unokwenza uqeqesho lwexesha eliphakathi kunye nokusebenza ngokuzinzileyo kwe-cardio.

2. Tshisa iikhalori ezininzi

Ukuba ujonga indlela yokutyumza ukutshisa kwakho ikhalori ngexesha elincinci, tsiba kwi-elliptical. Kuxhomekeka kubunzima bakho, lo matshini we-cardio ungatshisa malunga ne-270 ukuya kwi-400 yeekhalori kwimizuzu engama-30. Isiphelo esisezantsi soluhlu simele umntu onobunzima obuziikhilogram ezili-125, ngelixa isiphelo esiphakamileyo sesomntu onobunzima obuziikhilogram ezili-185.

Ukutshisa iikhalori ezingaphezulu kokutya kunokukunceda ukunciphisa umzimba. Ukunyusa ikhalori yakho yokutsha, cinga ngokwandisa ubungakanani bokusebenza kwakho kwe-elliptical.

3. Beka uxinzelelo kancinci kumalungu akho

Xa i-elliptical ibetha indawo yomatshini we-cardio emva kweminyaka yee-1990, iimbaleki ezinamalungu achy kunye nokwenzakala okugqithisileyo kwavuya kukucinga ngokuza kukwazi ukuqeqesha inkqubo ye-cardiovascular system ngelixa unciphisa uxinzelelo kumalungu abo.

Amadolo akho, amaqatha, iinyonga, kunye namanye amalungu angathatha ukubetha xa uqhuba okanye usenza ezinye iindlela zokusebenzisa umthambo we-cardio. Ukusukela ukuba iinyawo zakho zingaze zisuse iiphedali nge-elliptical, lo matshini ubonelela ngohlobo olunefuthe eliphantsi lomsebenzi we-cardio.

ibonise ukuba ukuzilolonga kwe-elliptical kunokunciphisa kakhulu ukuthwala ubunzima xa kuthelekiswa nokusebenza, ukubaleka, kunye nokusebenza okufanayo. Ngamanye amagama, nge-elliptical, ungaqhubeka noqeqesho ngaphandle kokuwohloka kunye neinyembezi eziza nefuthe eliphezulu lokuzilolonga.

4. Yenza umthambo womzimba ongasentla nangaphezulu

Umatshini we-elliptical ophetheyo ngomnye woomatshini abambalwa be-cardio abanokukubonelela ngokuzilolonga okuphezulu nangaphantsi. Isitshixo sokwandisa izibonelelo zomzimba ongaphezulu kukusasaza ubunzima bakho kunye nokumelana ngokulinganayo. Ngamanye amagama, mpompe iingalo zakho ngokukhawuleza njengoko uhambisa imilenze yakho.

Xa uyenze ngokuchanekileyo, i-elliptical inokujolisa kwii-glute zakho, i-hamstrings, i-quads, isifuba, umva, i-biceps, i-triceps, kunye nezihlunu eziphambili.

5. Tshisa amanqatha omzimba

Ngenxa yesakhono sayo sokutsha sekhalori, i-elliptical inokukunceda ukuba ulahle amanqatha omzimba kunye neethoni kwimisipha yakho ngexesha elifutshane, ngakumbi ukuba ujolise kwixesha lokuphumla. Ukwandisa ukutshiswa kwamafutha, kuya kufuneka ujonge kwifayile ye-.

Cinga ukongeza uqeqesho lwexesha lokuphumla ekusebenzeni kwakho kwe-elliptical ngomlinganiselo we-2 ukuya ku-1: imizuzwana engama-30 yomsebenzi onamandla aphezulu, elandelwa yimizuzwana eyi-15 yokubuyisela kwimeko yesiqhelo, okanye imizuzwana engama-60 yomsebenzi wokuqina, elandelwa yimizuzwana engama-30 yokufumana kwakhona. Sukuyeka ukuhambisa imilenze ngexesha lokubuyela kwimeko yesiqhelo. Qhubeka nokuhambisa iipedal, kodwa ngesantya esiphantsi.

6. Ukujolisa kwezihlunu zomlenze ezithile

Ungakutshintsha kokubini ukuxhathisa kunye nokuthambeka kweenyawo zeenyawo kwi-elliptical. Ngokwenza oku, unokujolisa kwimisipha eyahlukeneyo emzimbeni wakho osezantsi kubandakanya i-quads, glutes, hamstrings, kunye namathole akho.

Ngokunyusa ukutyeba, unokuziva icala elingasemva lomzimba wakho osezantsi utshisa. Ukuba uhlengahlengisa iinyawo ezinyawo ezisezantsi, unokuziva ukuba ii-quads zakho zisebenza nzima. Kwaye, kuba iinyawo zenyawo zingena umva, ungalutshintsha ulwalathiso lwamanqanaba akho kwaye ujonge ngakumbi kwimisipha yakho kunye ne-glutes.

7. Ukuphucula ibhalansi yakho

Ukuthwala ubunzima kunokunceda ukomeleza amathambo akho. Kodwa ngaba uyazi ukuba inokuphucula ibhalansi yakho? Ukuba ume nkqo kwaye uyeke izibambo ze-elliptical, unokujolisa kwimisipha yakho engundoqo kwaye usebenze kumlinganiso wakho.

Qiniseka nje ukuba ukuxhathisa kunye nokuthambeka kubekwe kwinqanaba elilawulekayo ukuze usebenzise umatshini we-elliptical ngokukhuselekileyo ngaphandle kokusebenzisa izibambo.

8. Zigcine usempilweni emva kokonzakala

Ukuba wonga ukonzakala kwaye awukwazi ukuthatha inxaxheba kwimisebenzi yakho eqhelekileyo yomzimba, ukusebenza kwi-elliptical kunokuba yindlela elungileyo yokwakha okanye yokugcina impilo yakho. Kuba kukuzilolonga okunempembelelo esezantsi, kubeka uxinzelelo oluncinci kumalungu akho kunokusebenza kakhulu, njengokubaleka, ukubaleka, okanye ukutsiba.

Ukusebenza kwi-elliptical emva kokulimala kunokukunceda uphinde ufumane uluhlu olupheleleyo lwentshukumo. Inokukunceda ukomeleza izihlunu kunye namalungu akho, ngelixa ususa uxinzelelo kwindawo eyenzakeleyo.

9. Yonwabela iindlela ezahlukeneyo onokukhetha kuzo

Oomatshini be-Elliptical bahlala bebonelela ngeendlela ezahlukeneyo zokuzilolonga ezilinganisa ukunyuka kwentaba, uqeqesho lwangaphakathi, kunye nezinye iindlela ezinokuthi zikuncede ufumane uhlobo lokuzilolonga olufunayo.

10. Funda ngokukhawuleza

Enye yeenzuzo ze-elliptical kukuba ayithathi ixesha elide ukufunda ukuyisebenzisa. Nangona ijika lokufunda kunye nalo matshini lilula ngokulula, unokufuna ukubuza umqeqeshi wakho ukuba akukhokele ukuba awukhe wawusebenzisa ngaphambili. Banokukunika iingcebiso malunga nendlela yokuyisebenzisa ngokuchanekileyo kunye nohlobo lokuzilolonga olunokuba lolona lufanelekileyo kwiinjongo zakho zokomelela komzimba.

Xa uqala kwi-elliptical, unokufuna ukusebenzisa iinyawo ezinyawo kuphela. Nje ukuba uqhele ukuhamba komatshini, ungongeza izibambo.

Iingxaki

Akukho nto ihlala igqibelele njengoko ibonakala, kwaye oku kubandakanya umhlaba wokuqina. Ngazo zonke izibonelelo eziza nokusebenzisa i-elliptical, kukho izinto ezithile ekufuneka uzigcine engqondweni.

"Isindululo kwi-elliptical sihluke kancinane kunokubaleka okanye ukuhamba, ngenxa yoko izihlunu zomlenze nezingundoqo zenziwa zahlukile," utshilo uJohn M. Martinez, MD, ugqirha wezonyango kwezonyango kwiPain Free Running. "Lo mahluko ekusebenzeni kwezihlunu kunokukhokelela ekonzakaleni ukuba umzimba awuhambelani neendlela ezintsha zokudubula kwezihlunu kunye neepateni zentshukumo."

Ukwabonisa ukuba ukusukela kwi-elliptical yimpembelelo esezantsi kunokubaleka okanye ukuhamba, ungabona inzuzo encinci kumandla omlenze ngenxa yoxinzelelo oluncinci olubekwe emilenzeni.

Ngenxa yempembelelo esezantsi, uGqirha Martinez uthi ungabona ukuphucuka okuncinci koxinano lweethambo xa kuthelekiswa nokusebenza okanye ukuphakamisa ubunzima. Oku kungenxa yokuba imithwalo ephezulu okanye ifuthe zihlala zonyusa kwaye ziphucula uxinano lweethambo lomzimba ongezantsi.

Yise kude

Ukubandakanya umatshini we-elliptical kwindlela yakho yokomelela komzimba kunokunceda ukomeleza intliziyo yakho, imiphunga kunye nezihlunu, ngelixa ukonyusa amandla akho, ukuphucula ibhalansi yakho, kunye nokutsha kweekhalori ezininzi. Kwakhona ukhetho olukhulu ukuba unemiba edibeneyo okanye ufuna ukwakha okanye ukugcina impilo yakho emva kokulimala.

Ngelixa lo mqeqeshi wempembelelo ephantsi lukhetho olukhulu kumanqanaba amaninzi obungqingqwa, kubalulekile ukuba ubandakanye nezinye iindlela zokuzilolonga kwisiqhelo sakho ukuba ujonge ukomeleza imilenze yakho kunye nokwakha uxinano lwethambo. Oku kubaluleke ngakumbi kwiimbaleki nakwiimbaleki ezinokhuphiswano.