Iindlela ezi-7 zokuthatha iStairMaster Workout yakho ukuya kwiNqanaba elilandelayo

Umxholo

• 1. Gcina indlela ohleli ngayo
• 2. Musa ukubambelela
• 3. Yenza ezibini ngexesha
• 4. Yitshintshe
• 5. Yongeza iintsimbi
• 6. Ziqhelanise namathuba
• 7. Ukubek'esweni Intliziyo yakho
• Uphengululo lwe

Wena-kunye nemilenze yakho-ungazi ii-ins kunye nokuphuma kweetayitile zokunyathela kunye noomatshini be-elliptical, kodwa kukho enye indlela yokufaka impompo yentliziyo kwindawo yokuzivocavoca onokuthi ulibale ngayo konke: Ukusebenza kweStairMaster. Ukuba ukhe woyika ngokunyusa inkqubo yakho yokomelela kwixesha elidlulileyo, ungoyiki kwakhona.

Apha, uAdam Friedman, umqeqeshi wodumo eVenice, eCalifornia, une-primer yendlela yokusebenzisa i-StairMaster kwaye wenze olona hlobo lokuzilolonga kwakho ngezinyuko. (Eyeleleneyo: Ngaba i-Stair-Climber ixabisa ixesha lakho?)

1. Gcina indlela ohleli ngayo

Ukubeka ubunzima kumalungu afanelekileyo omzimba wakho-iiglit kunye nemisipha endaweni yomqolo wakho-yehlisa isantya kwaye ulunge ukuma kwakho. Uthi: "Xa uzingela, ubeka uxinzelelo kumqolo wakho kwaye unciphisa i-glutes yakho," utsho.(Singakhankanyi into yokuba mhlawumbi ubeka isahlulo esihle sobunzima bakho kumatshini wokunyuka kwezinyuko.) Kulungile ukuxhoma phambili kancinci ezinqeni-intshukumo eya kubamba i-glutes ngakumbi-ixesha elide. njengoko ugcina umqolo wakho uthe tye, utsho. (BTW, nantsi isizathu sokuba ufune ukuqaphela umatshini wokubhexa ngokulandelayo.)

2. Musa ukubambelela

Uyayazi intshukumo: omnye umntu ohamba kwindawo yokuzivocavoca ukhwela izinyuko ezinyukayo, ebambe amacala omatshini ubomi bakhe obuthandekayo. "Oko akuncedi umzimba wakho usebenze nzima-kukukopela," utshilo uFriedman. Ukuba uziva ulungelelanisiwe, ukubamba kancinci amacala kuya kukunceda uzinze. Kodwa musa ukuthembela kubo ukuba bakubambe. Oko kunciphisa umthwalo womzimba wakho kwizitepsi kwaye kunciphise ukusebenza kweStairMaster yakho yokusebenza. Ekugqibeleni, ufuna ukwakha amandla akho ukuze ungabambeli kwaphela.

3. Yenza ezibini ngexesha

Emva kokuba ulungele ukuthatha i-stair-climber workout ukuya kwinqanaba elilandelayo, zama ukunqumla isinyathelo. "Ngokuthatha amanyathelo amakhulu, amakhulu, uya kujolisa kwi-glutes kunye namathanga aphezulu, apho ubunzima besihlunu sikhona," utshilo uFriedman. "Izihlunu ezininzi ezibandakanyekayo, ngakumbi iikhalori ozitshisayo." Qala ngokucotha kwaye ugxininise ekunyukeni ngendlela efanelekileyo ngelixa ugcina ibhalansi yakho, utshilo.

4. Yitshintshe

Ukuqhubela phambili kujolise kwiimpawu zakho kunye nemisipha, kodwa ukuba ujonge ekusebenzeni i-quads yakho, jika ujike ugcwalise indawo yakho yokuziqhelanisa neStairMaster ngasemva. Uhambo olukhulu ukuba ujonge ukwahlula-hlula ukuzilolonga ngenxa ye-monotony's okanye ukuba ufuna ukwenza i-quads zakho, utshilo uFriedman. Okanye, zama amanyathelo okuwela, apho umzimba wakho ujike ngasekunene okanye ngasekhohlo njengoko unyuka. Olu hambo luya kubetha abaxhwili bakho, izizinzi, kunye ne-gluteus medius. (Eyeleleneyo: IsiKhokelo esiGqibeleleyo kwizihlunu zakho zempundu)

5. Yongeza iintsimbi

Ukuziva uzithembile, uzinzile, kwaye ukhululekile? Bamba izibini zedumbbells ngaphambi kokuba uye entloko ukuqala i-StairMaster yakho yokuzilolonga. Njengoko unyuka, yongeza i-biceps curl, i-press overhead, okanye iphakamisa icala. Ukwenza imisebenzi emininzi ngolu hlobo kusebenza ngakumbi kumaqela emisipha kwaye kuphakamisa ukubetha kwentliziyo yakho, utshilo uFriedman. (Ngaba ukulungele ukunyusa i-ante nangakumbi? Zama ezi zi-9 zokuzilolonga zinzima nezona zilungileyo kubaqeqeshi.)

6. Ziqhelanise namathuba

Ayiyomfihlo into yokuba singabalandeli boqeqesho lwethutyana. (ICYW, nantsi indlela amakhefu ahluka ngayo kwiisekethi.) Ungaguqulela izibonelelo zamakhefu ukuya kwizinyuko nawo. Ukwenza uqeqesho lweStairMaster olufanelekileyo, dubula imizuzu engama-20 ukuya kwengama-30 kumatshini. Qala ngokufudumala kwemizuzu eyi-10 ukuze usebenze intliziyo yakho kunye nezihlunu zakho. Emva koko, yazisa ngemizuzu eli-10 ukuya kweli-15 yamakhefu. Qala nge-1: 1 ratio yokuqina okuphezulu ekubuyiseleni-yithi umzuzu omnye, umzuzu omnye ushiyekile- ilandelwe kukuphola kwemizuzu emi-5 ukuya kweli-10, ucebisa uFriedman.

7. Ukubek'esweni Intliziyo yakho

Emva kokuba ungeze iStairMaster kwinkqubo yakho yokomelela kweveki, qaphela indlela umzimba wakho osabela ngayo. Usebenzisa ukubekwa kweliso kwentliziyo, ulinganise ixesha elithathayo ukubetha kwentliziyo yakho ukubuyela kumanqanaba okuphumla emva kokuzilolonga, uFriedman ucebisa. Njengoko umzimba wakho uba kwimeko ngakumbi, elo xesha lokufumana kwakhona liya kuncipha. "Konke malunga nokufumana ukubetha kwentliziyo yakho kunye nexesha lakho lokufumana kwakhona elifutshane," utshilo.

Uphengululo lwe