Izibonelelo ezili-12 zokuSebenzisa iStairMaster

Umxholo

• Yintoni?
• Izibonelelo zeCardio
• 1. Isimo seAerobic
• 2. Ukutsha kweekhalori
• Izibonelelo zamandla
• 3. Amandla omzimba angundoqo
• 4. Amathambo asempilweni
• 5. I-quadriceps eyomeleleyo
• 6. Imisipha eyomeleleyo
• 7. Amathole omeleleyo
• 8. Ukuqina okunamandla
• Ezinye izibonelelo
• 9. Ukudambisa iintlungu emadolweni
• 10. Iimpawu ezintle
• 11. Ukungafani
• 12. Kunyuke kuphela apha
• Iziphumo
• Inqaku malunga nokulahleka kobunzima
• Umgca wezantsi

Ukunyuka kwezitepsi kuye kwaba yindlela yokuzilolonga ixesha elide. Iminyaka, abadlali bebhola ekhatywayo kunye nezinye iimbaleki bebaleka benyuka ezinyukweni kumabala abo emidlalo.

Kwaye lelinye lawona maxesha akhuthazayo kumdlalo bhanyabhanya weklasikhi "Rocky" yayilidubulo leqhawe lomdlalo wamanqindi ebaleka enyusa amanyathelo eMyuziyam yase-Philadelphia yezobuGcisa enamandla amaninzi okusindisa phezulu.

Kodwa kunokuba uthembele kuphela kumanyathelo ekhayeni lakho okanye ngaphandle kwezinto ezifanelekileyo zokunyuka kwezitepsi, unokufumana izibonelelo ezifanayo kwi-StairMaster.

Esi sikhungo seziko lokuqina sisoloko sikhona ukusukela nge1980s, kodwa itekhnoloji iye yaphucuka ngokuthe chu. Iimpawu ezinje ngesilumkiso sokubetha kwentliziyo kunye nekhaltyuleyitha etshisayo yeekhalori ziye zongezwa kuyo yonke le minyaka.

Yintoni?

Ngamagama alula, i-StairMaster ngumatshini wokuqina omileyo ojikeleza amanyathelo, ofana ne-treadmill, evumela umsebenzisi ukuba anyukele phezulu kwisantya kunye nexesha alimisileyo. Inokubonelela ngomsebenzi ongaphezulu komndilili we-cardio, ngelixa ikwathambisa izihlunu zomzimba ezisezantsi, ngakumbi:

• ii-quadriceps
• imisipha
• amathole
• glutes

Makhe sijonge izibonelelo zempilo ezilishumi elinambini zokusebenzisa iStairMaster kwaye kutheni kunokuba kufanelekile ukukhwela ngaphakathi ngexesha lokuzilolonga kwakho okulandelayo.

Izibonelelo zeCardio

Sebenzisa i-StairMaster kubonelela ngezibonelelo ukusuka entloko ukuya ezinzwaneni. Ukuba uhlala ungumgijimi okanye uhambahamba, ukunyuka kwezitepsi kunokuba lutshintsho oluhle lwesantya kwirejimeni yakho yomthambo.

1. Isimo seAerobic

Ukunyuka kwezinyuko komeleza intliziyo kunye nemiphunga - izitshixo zokomelela komzimba. Imiphunga eyomeleleyo ikuvumela ukuba uphefumle ioksijini engakumbi, kwaye intliziyo esempilweni inokumpompa igazi eline-oksijini ngokufanelekileyo kuzo zonke izihlunu nakumalungu akho.

2. Ukutsha kweekhalori

I-StairMaster sisixhobo esisebenzayo nesisebenzayo sokulahla ubunzima okanye ukulawula ubunzima bakho ngoku. Ukusebenza isiqingatha seyure kwi-StairMaster kunokutshisa naphi na ukusuka kwiikhalori ezili-180 ukuya kwezingama-260- okanye nangaphezulu- kuxhomekeke kubunzima bomzimba wakho kunye nokuqina koqeqesho.

"Ukunyuka" ngokukhawuleza kuya kutshisa iikhalori ezingaphezulu kweseshoni ecothayo. Umntu onama-180 eepawundi uthanda ukutshisa iikhalori ezininzi kunama-125 eepawundi esenza umsebenzi ofanayo.

Uninzi loomatshini beStairMaster beza nezibalo ezitshisayo zekhalori, eziqikelela inani leekhalori ezitshisiweyo nomsebenzi ngamnye ngokusekwe kubunzima bakho bangoku.

Izibonelelo zamandla

Ukongeza kwizibonelelo ze-cardio, i-StairMasters inokuqinisa kunye nokuthambisa umzimba wakho, olungele amathambo akho.

3. Amandla omzimba angundoqo

Ngenxa yokuba ukusebenzisa i-StairMaster kufuna ukuba ugcine ibhalansi yakho ngalo lonke ixesha unyuka kwaye upompa imilenze yakho, ikwanika izihlunu zakho zomsebenzi ukuzilolonga. Izihlunu ezomeleleyo ezomeleleyo zinceda ukuphucula ukuma komzimba, ukuthintela iintlungu ezisezantsi, kunye nokunciphisa umngcipheko wokwenzakala.

4. Amathambo asempilweni

Ukuzivocavoca umzimba, njengokunyuka izinyuko, kunokunceda ukunciphisa umngcipheko we-osteoporosis, kwaye uyinyange ukuba sele unayo. Amathambo ziithishu eziphilayo, kwaye ukunyuka kwezitepsi kunceda ukwandisa ubunzima bethambo. Oku kubaluleke ngakumbi xa usiya ukhula, kuba ukulahleka kwethambo lendalo kuhlala kukhula njengoko uneminyaka yobudala.

5. I-quadriceps eyomeleleyo

I-quadriceps femoris liqela lezihlunu ezine ngaphambili kwithanga. Ezi zihlunu zibalulekile xa uhamba, ubaleka, kwaye ume nje endaweni yokuhlala. I-quads iyakwandisa okanye ilungelelanise idolo, ngoko rhoqo xa usuka kwelinye inyathelo uye kwelinye uyomeleza ezi zihlunu zikhulu zibalulekileyo.

6. Imisipha eyomeleleyo

Imisipha yimisipha emithathu ngasemva kwethanga esebenza ngokudibeneyo ne-quads. Banceda ukugoba idolo, ke bakwabalulekile ekuhambeni, ekubalekeni nasekuhlaleni phantsi. Qho ugoba idolo ukuze uthathe elinye inyathelo, imisipha yenza umsebenzi omninzi.

7. Amathole omeleleyo

Njengazo zonke izihlunu ezisemilenzeni, amathole akho akuvumela ukuba ubaleke, uhambe, kwaye utsibe, ngelixa kubalulekile ukugcina ulungelelwaniso lwakho umile. Amathole enkontileka akho ngalo lonke ixesha uphakamisa isithende ukuba uthathe inyathelo.

Xa unyuka, nokuba kukwiStairMaster, amanyathelo akho angaphambili, okanye unyuka induli, amathole akho kufuneka asebenze nzima ukugcina ukuphakamisa izithende zakho emva kwenyathelo.

8. Ukuqina okunamandla

Imisipha ye-gluteus maximus ibekwe ezinqeni, kwaye zezinye zezihlunu ezomeleleyo emzimbeni. Owona msebenzi wabo kukuhambisa isinqe kunye namathanga, ke ukunyuka kwezitepsi ngumsebenzi oxhomekeke kakhulu kubukhali obomeleleyo.

Ezinye izibonelelo

Ngaphandle kwezibonelelo ze-cardio kunye namandla, ukusebenzisa i-StairMaster kulungile kwezinye izinto ezimbalwa, kubandakanya impilo yengqondo.

9. Ukudambisa iintlungu emadolweni

Ukomeleza idolo kunciphisa uxinzelelo kwilungu, elinokukunceda ukunciphisa iintlungu ukuba une-osteoarthritis. Sebenzisa i-StairMaster kuthathwa njengempembelelo yokuziqhelanisa nomzimba xa kuthelekiswa nokushukuma, iziphumo ezineempembelelo eziphezulu ekusebenzeni kwindawo enzima.

10. Iimpawu ezintle

Njengokuba unyuka ngezinyuko umzimba wakho ukhupha ii-endorphins, ezizizo “iimvakalelo ezilungileyo” zeekhemikhali zengqondo ezonyusa imood yakho kunye nokunciphisa amanqanaba oxinzelelo. Unokuziva utyhafile kancinci ekupheleni koqeqesho lweStairMaster, kodwa kuya kufuneka uzive wonwabile ngomsebenzi owufakileyo.

11. Ukungafani

Njengee-treadmills, i-StairMaster ineendlela ezahlukeneyo zokudibanisa ukusebenza kwakho. Unokucwangcisa inani lemizuzu ofuna ukuyilolonga. Ke ukuba usaqala, unokuseta umatshini ukuba uhambe imizuzu emi-5 okanye eli-10 kwaye usebenze apho.

Ezinye iimveliso zeStairMaster zize ziza nezikrini zekhompyuter ezakhelweyo ezibonisa iindawo ezaziwayo zomhlaba ukuze kubonakale ngathi unyuka izakhiwo ezifana ne-Eiffel Tower.

12. Kunyuke kuphela apha

Ngokungafaniyo nokunyuka ngezinyuko, kufuna ukubuya ukuhamba ezinyukweni, iStairMaster ikugcina unyuka ngalo lonke ixesha. Oku kuluncedo kuba ukuhamba ezinyukweni kunzima kakhulu emadolweni. Izicubu kunye nolwelo olisebenzisa njenge "brake" zithatha umthwalo omkhulu kumalungu kunye nenyathelo ngalinye lokuhla.

Iziphumo

Kungenxa yokuba ukusebenzisa i-StairMaster ibonelela ngokwenza okukhulu kwe-cardio ngelixa ukomeleza amaqela aphambili emisipha kumzimba ongezantsi, ngokwenene ufumana ukuzilolonga kabini ngexesha elithathwayo ukwenza enye. Ngenxa yoko, kuyakuthatha ixesha elincinci ukubona kunye nokuziva iziphumo zenkqubo yakho yomthambo entsha.

Kwimpilo ebhetele yentliziyo, iAmerican Heart Association icebisa imizuzu eli-150 ngeveki yokuzivocavoca ngamandla. Oko kuthetha iiseshoni ezintlanu zemizuzu engama-30 kwi-StairMaster ngesantya esifanelekileyo veki nganye. Kwisithuba seveki okanye ezimbini kuya kufuneka uqale uziva ukuba imilenze yakho iya isomelela kwaye iyaqina ngakumbi.

Ukuba awukwenzi umthambo rhoqo, zama imizuzu emi-5 okanye eli-10 kwiintsuku zokuqala ezimbalwa uze ubone ukuba uziva njani. Emva koko yongeza kwixesha lakho kwaye wandise isantya njengoko ukusebenza kwakho kulula.

Inqaku malunga nokulahleka kobunzima

Ukuba utyebe kakhulu, ukuphulukana neeponti ezimbalwa kunokunceda ukunciphisa uxinzelelo lwegazi, amanqanaba e-cholesterol, kunye namanqanaba eglucose egazini, kunye nokuthatha umthwalo kumalungu akho. Kodwa inkqubo yoqheliso ebandakanya imithambo ye-aerobic kunye noqeqesho lwamandla yeyona nto ilungileyo ekunciphiseni ubunzima bomzimba kunye nokuqina komzimba.

I-StairMaster ifezekisa zombini ezi njongo. Nangona kunjalo, kubandakanya ukuzolula umzimba, uqeqesho lobunzima bomzimba, kunye nokudibanisa ezemidlalo kunye nokuzilolonga kuya kugcina izinto zinomdla kuwe ngokwasemzimbeni nangokomzimba.

Ukujonga ukutya kwakho ikhalori kunye nokutya ukutya okunesondlo okuneziqhamo kunye nemifuno, ukutya okuziinkozo, kunye neeproteni ezibhityileyo, ngelixa unciphisa ukusetyenziswa kweswekile kunye namafutha agcweleyo, zizitshixo zokunciphisa umzimba kunye nokuzigcina.

Umgca wezantsi

Ukuba awuzange usebenzise i-StairMaster, thatha ixesha lokusebenza nomqeqeshi kwiziko lakho lendawo yokomelela komzimba, okanye umntu onokukunceda usebenzise izixhobo ngokukhuselekileyo. Unokufumana umqeqeshi oqinisekisiweyo liBhunga laseMelika malunga nokuzivocavoca kwindawo ohlala kuyo.

Sebenzisa iStairMaster ngumthambo olula, ngenxa yoko awuzukufuna uqeqesho okanye ukonganyelwa. Kwaye ukuba ufumanisa ukuba ungayisebenzisa ngokukhuselekileyo nangokungaguquguqukiyo, unokonwaba ngamandla okomeleleyo oziva ukomelela komzimba.