Ukuzivocavoca Hamba: kanjani ukubhekana ukuze ngehlise umzimba? Uhlelo futhi imiphumela ukuqeqeshwa

Esikhathini esingeside ngaphambili, lolu hlobo treadmill, Ukuvivinya bike efana, iye yasetshenziswa ngempumelelo kuphela abadlali professional. Manje-ke lokhu ngeke kusimangaze ubani, ngoba manje atholwe kuqeqesha ibhayisikili yibo bonke - sidinga kuphela ukuthenga ukubhalisa a club imfanelo noma uthole trainer siqu.

izinzuzo sekukonke

Lezi zikhathi kuhloswe ngazo ukuqinisa inhliziyo, imithambo yegazi kanye namaphaphu, kuba uhlobo cardio, ngakho kule yunithi kungokwalabo esigabeni ka cardio. Kubalulekile ukwazi lapho ukhetha sibonelo ukubhekana, ukuba unciphise umzimba futhi uqinise imisipha yenhliziyo.

It kulandela ukuthi amakilasi elivamile ngebhayisikili emile angathuthukisa ngokukhuthazela ngokomzimba jikelele. Amasosha omzimba kuba livikela kakhulu izinhlobo ezahlukene izifo: izifo i ezithathelwanayo nemvelo, ukukhuluphala nomfutho ophakeme wegazi kanye nokunye. Ngaphezu kwalokho, kuyasiza letfutfukisa imisipha futhi amathambo namalunga, kuvimbela ukucindezeleka nokukhathala kuzipha.

Abaningi bayazibuza, usebenzisa i-ibhayisikili umsebenzi: kanjani ukubhekana ukuze ngehlise umzimba? Njengoba sazi, ukuzivocavoca kungakujabulisa balimaze futhi umuntu enempilo, uma akazi imithetho eyisisekelo. Konke lokhu futhi ngeke uhambe aphansi.

Ngenxa yokukhetha i ibhayisikili umsebenzi elisetshenziselwa ukunciphisa umzimba, kufanele, aniyikwenza okomkhiwane kuphela ekulenzeni libe namandla, ngoba nge umfutho efanele, wayengenza ukuzivocavoca yangempela, futhi ngenxa okuyinto kukhona ngempumelelo amafutha esivuthayo. Lonke kwesisindo nqubo engokwemvelo, kubalulekile kuphela ukunikeza oyifunayo Amazing ubude.

Yikuphi imisipha ocushiwe phakathi Amazing?

Lolu hlobo Simulator iyithuluzi enemisebenzi for kwesisindo ngaphansi kwezimo ezivamile zokuphila, ngoba ngempumelelo isebenza kuzo zonke izinhlobo eziyinhloko kwemisipha. Phakathi ukuqeqeshwa okunzulu ngebhayisikili emile ukusebenza imisipha ngenkuthalo bazibandakanye we izibunu, amathole, ezinqulwini emuva.

Lapho degree of ukucindezeleka kuya esiphezulu ungaziqhenya isimo esishubile imisipha izandla bese ucindezela. Ukuzivocavoca ibhayisikili buyindlela eliphezulu ngempumelelo isisindo futhi ukwanda umzimba. Uma ukusebenza ibusa esilinganayo kilojoule njengoba ngesikhathi ugijima okukhulu. Ngesisekelo ucwaningo singasho ukuthi umsebenzi ofanayo ihora umuntu uyakwazi kilojoule angaphezu kuka-500.

Imithetho eyisisekelo ibhayisikili Ukuvivinya for kwesisindo

Nazi ezinye izilungiselelo elula, ukugujwa okuyinto kungaba nomthelela kule neminye ngokushesha futhi ephephile, kungenzeka ukuletha umzimba wakho isesimweni ephelele. ukuqeqeshwa Ibhayisikili kufanele kube njalo, akufanele ukhohlwe, ngoba kuphela kusukela kulo mzamo kuyoba inzuzo yangempela. Kuyadingeka ukuba ukuthuthukisa uhlelo ngabanye ukuqeqeshwa, it is uvumela Manje uDe Sa futhi udokotela. Idonsa kubaluleke kakhulu acabangele izici ngamunye umzimba. kufanele kulandelwe uhlelo ekhethiwe ngokuqinile, ngaphandle kwalokho umqeqeshi ikhaya ungavula kolunye into engenamsebenzi, okuyinto kangaka emaqaqasini zokuhlala yesimanje.

Ukuze uthole ubuncane isisindo okweqile, futhi uqale umsebenzi imisebenzi enkulu nsuku zonke, isikhathi ukuqeqeshwa kuyoba imizuzu 15-20, kanti isilinganiso umthwalo ezingeni kuyakhethwa. Kulabo abe ukuqeqeshwa lubucayi kakhudlwana futhi ihlose ukuthola umphumela omuhle ngesikhathi esifushane, ikhambi elilungile ngeke Cycling Training katsatfu ngeliviki, ofika kumaminithi angu-40-60. A ikhefu phakathi amaseshini kufanele kube izinsuku 1-2, kwanele ukuthi umzimba wakwazi alulame ngokugcwele.

Ngubani hhayi kuphela qinisa sibalo, kodwa futhi ukunciphisa umzimba kufanele sihlanganise ukuqeqeshwa okunzulu nge ukudla okukhethwe noma ukunamathela imithetho ukudla okunempilo. Kuncike amandla engalawuliwe akukho mzamo ngokomzimba akakwazi ukusiza ziphathelene isisindo okweqile.

Ekubhaleni uhlelo siqu ukuqeqeshwa kufanele bacabangele inkomba ebaluleke kakhulu - inhliziyo ishaya, kwenhliziyo. Ngesikhathi esifanayo kumelwe silwele ukuqinisekisa ukuthi babengamaphesenti eduze 60-70% azo ezingeni esiphezulu. Ukuze abale ngokunembile lesi silinganiso, udinga ongalususa 220 kusukela yobudala yayo samanje.

Ukuzivocavoca ngebhayisikili emile

Lapho imilenze awanele, futhi inhliziyo akuyona ukulungele imithwalo eliphezulu, ikhambi elilungile kungaba ukuba aqale ukuzilolonga iqoqo jikelele umzimba. Wenza ngekulandzelana elandelayo:

• ukuqala ukuba imizuzu 1.5 lapho wayixova ukumelana 4;
• Okulandelayo esithatha imizuzu engu gaphambi ezingeni 5;
• 4 amaminithi umsebenzi okukhulu at 6;
• imizuzu embalwa umsebenzi lapho UKUPHEBEZA ezingeni 7;
• 4 kuyilapho wenqaba imizuzu 6;
• sbavlenie ngomzuzu izinga lapho ukumelana 5;
• iminithi kwezihibe ukumelana 4.

Lena, mhlawumbe, okubaluleke kakhulu, ukuthi uqale ubani kuqala kahle ibhayisikili lapho.

Fundzisisa uhlobo oluthile lokuzivocavoca zhiroszhigatelny

It ihlose ukuqalisa inqubo esebenzayo ye esivuthayo fat, kukhuphuke inhliziyo ukukhuthazela ukunyusa ivolumu ewusizo kwamaphaphu. It siyashintsha ijubane kanye nobungako imishini ezemidlalo ukumelana.

• Iqala lula ngomzuzu Amazing ku ukumelana 4;
• Fundzisisa ngomzuzu Ukushisa at 5;
• kulandele alternation ukushova okusheshayo isikhathi kancane angu-2 kanye Resistor 5.

Zonke lezi umzimba okufanele kwenziwe ngokucophelela futhi ehlelekile ukuze akusho ubuhlungu. Abantu abaningi ngaphambi kokwenza isinqumo mayelana nokuthenga lokhu projectile ngazitholela ufuna waphinda ukuqinisekisa ukusebenza yayo futhi soberly nesisindo ngokucophelela ngobuhle nangobubi bawo yokusetshenziswa kwawo. Into elandelayo kule bayokusiza.

Ukuzivocavoca ibhayisikili isisindo ukulahleka - Imiphumela

Hudeniya umphumela kule imishini ezemidlalo is kuhlangene iqoqo yemisipha futhi aqinise imilenze. Akubalulekile ukuba qinisekisa ukuthi ukushova nje, udinga sihlanganisa ukuqeqeshwa ibhayisikili aerobics kwamanye amaqembu kwemisipha nazo siphinde sibe nokuphila okuvamile. Abaningi abaqapheli ukushova ku-projectile Ukuvivinya bike ngokuthi indlela yokubhekana, ukunciphisa umzimba, bese ukhulume ukwehluleka yayo.

Ukusetshenziswa ngempumelelo kakhulu ehlelekile ikhaya Ukuvivinya bike Izibuyekezo unciphile bathi-ke okwamanje. Imiphumela yokuqala eziphathekayo kuwufanele ulinde amaviki angu-2 ka ukuqeqeshwa okunzulu. Sidinga nomkhuba wokuqamba ukushova nsukuzonke, ezikhandla umzamo esiphezulu. Zonke amakhasimende siye sasebenzisa lo Simulator, obaphawuleka isisindo ukunciphisa okungenani 2 kg amasonto ama-2. Kuwumqondo omuhle kakhulu. Lo mphumela ushukumisa ngokunqoba entsha.

Abaningi bathi ngaphandle umzimba eyengeziwe ukufeza umphumela eziphathekayo cishe akunakwenzeka, isisindo uyoqhubeka, waqinisa imilenze nezinqe kuphela. Imiphumela engasi mihle umsebenzi isikhathi eside - iyona ukungezwani emuva namathanga.

Phakathi ukuqeqeshwa ngebhayisikili emile ukwenza kusebenze akubona bonke amaqembu kwemisipha, ngakho neminye akuyona ngendlela ababelindele ngayo oyifunayo. Ukudla kwesisindo kubaluleke, iwukuba kuhlonipha imitsetfo ezithile amandla ukuze ubone imiphumela ehlala njalo. Phakathi ukuqeqesha ngebhayisikili emile kuzomele wenze yonke imizamo, usebenzisa degree oyifunayo ukumelana naye.

Izimo

Naphezu kweqiniso lokuthi libhayisikili yaziwa njengenye omunye ephephile yezemidlalo emhlabeni, ukukhetha yayo futhi kufanele acabangele izimo lapho ukuqeqeshwa ezinjalo kungaba yingozi. Labo abaye bahlupheka ekulimaleni ekhadini umgogodla, abakwazi ukuzibandakanya kule Simulator. Okungenzeka kuphela projectile, okuyinto ifakwe backrest esikhethekile nenkanuko edlulele umgogodla.

Ukukhetha projectile ezifanele ukusetshenziswa ekhaya

Ziningi ezemidlalo ezifana izimpahla. Lapho ukhetha ibhayisikili umsebenzi ekhaya, yini kangcono uyithenga angena ubukhulu efulethini? ukuthi obaziyo kuphela. Imishini enjalo ezemidlalo zihlukaniswa idatha yabo zangaphandle, ezifana nosayizi, ezokuthutha ezinamasondo, Izilawuli bokungafani phansi.

Simulator Compact iyona efanele kakhulu labo ezindlini ezincane, lapho kukhona hhayi eningi isikhala imishini ezemidlalo. Lightness ithuluzi ebalulekile lapho umqeqeshi akanayo indawo eqondile efulethini, it is butjhilweni futhi ihlanzekile. Lapha futhi udlala indima amavidiyo izinga nokuhamba kwakhe khulula. Abaningi abazi cabanga ngokusebenzisa i-ibhayisikili umsebenzi, nendlela yokubhekana, ukunciphisa umzimba, bamkhumbule ngezikhathi ezithile. Ngakho, akukho imiphumela ingabonakali kungalindeleka.

The brand ezivamile emabhayisikili, phakathi lapho singathola option best for wena - kungcono Sculpture ubudala umzimba, Kettler, Torneo, HouseFit nabanye.

Kungani e-indlu Umqeqeshi?

Okokuqala udinga ukuchaza inhloso, okuyinto namanje ethandwa imishini ezemidlalo izosetshenziswa. Kungase kudingeke ukuba jikelele impilo sokuthuthukisa amandla kwemisipha, ukuthuthukisa ukukhuthazela zomzimba. Labo abantu abanayo isifo senhliziyo, izitho zokuphefumula prolemy nge yokufuna okunjalo kuyoba bamukelekile kakhulu. Ukukhetha ibhayisikili ekhaya, okuyinto engcono kakhulu okukhulunywa ngaso? Kuwufanele benaka isizathu esiyinhloko yokufuna. Phela, kukhona onobuhle ezahlukene, okuyinto zingafani ezinye izici ezibalulekile. Kusukela zonke lokhu kuhlukahluka ngokunikeza ungakhetha eyodwa ukuthi ngeke engcono sootvtstvovat imisebenzi. Udinga ukwazi, ukuthenga i-bike umsebenzi, nendlela yokubhekana ukunciphisa umzimba ukuze kuzuze umzimba.