Kodi kuthana ndi elliptical pa masewero olimbitsa thupi kuti? elliptical mphunzitsi

Advertisement amalongosola kuti ife chozizwitsa cha luso, kusonyeza ikupempha chithunzi izo zikhoza kugulidwa. Kumene, mawonekedwe abwino, ndipo mukhoza kupeza popanda khama aliyense owonjezera pa gawo lanu, mwamsanga pamene mphunzitsi adzakhala kunyumba kwanu, ndipo inu angaiwale za mkhalidwe woipa wa thanzi ndi mapaundi owonjezera. Vuto malonda - kugulitsa, ndi wathu nanu - kumvetsa chifukwa chake tiyenera mankhwala ndi momwe ntchito olimba zida elliptical.

Tiyeni tidziwe bwino

Musanayambe kwenikweni kapangidwe chidwi kwambiri. Makina yaying'ono ndi chosinthika pedals ndi handrails dzanja. Koyamba, munthu akhoza kumvetsa kuti ndi kudalirana kwa matayala, ndi njinga yosasuntha ndi stepper. kusinthasintha zimathandiza m'malo ya zipangizo kuti adzanyamule zambiri danga ngakhale mu masewero olimbitsa thupi, osati kutchula mzinda nyumba.

Maonekedwe a simulators izi

Pamene ngo Zochita kufotokoza ellipse, amene anapereka dzina dongosolo la. Ndi cardio, amene, mosiyana akalambula ake (ndi matayala), amapereka sakhala ndi nkhawa pa dongosolo mtima, choncho tikulimbikitsidwa kuti anthu ambiri amene amafuna kuchita masewera olimbitsa thupi. Musaiwale kuti kukhalapo kwa matenda aliyense ayenera kuonana ndi dokotala ndi kochi amene ndikuuzani inu momwe ntchito zida olimba elliptical malinga ndi maonekedwe a thupi lanu.

The chachiwiri chidwi mfundo ndi malo a ngo ndege minimizes katundu amadza pa bondo ndi mawondo zimfundo ndi msana. Si chinsinsi kuti maphunziro pa matayala ndi zambiri zimafika chifukwa cha mawu amenewa chowawa.

Mitundu ya aphunzitsi elliptical

Iwo agawidwa malinga ndi mfundo ya ntchito. Pakali pano, pali mitundu itatu ya simulators:

• Solenoid. Izi magalimoto apamwamba, amene kwenikweni akhoza m'malo ndi olimba chipinda. Mbali awo - kuthekera kukhazikitsa magawo a katundu, motero kusintha kulimbitsa thupi monga mwa zolinga zanu. Inu mukhoza Pre-anapereka mtunda, kulimbitsa thupi nthawi ndi mtengo akadakwanitsira kwa mtima. Choncho, dongosolo sadzalola inu kutenga tchuti katundu pa maphunziro. Izi ndi makina kwambiri chete, wangwiro ndi cholimba.
• Maginito elliptical mphunzitsi. Iwo tempo ndi kayendedwe ka Amakhazikitsa sportsman, motero, a zolinga zawo zimadalira mphamvu ya maphunziro. Chifukwa maginito ndi okhazikika, amene anagwidwa ndi flywheel ndi, ndi Lamulo katundu, anapereka ulendo yosalala ndi milingo otsika phokoso. Ndi yosafuna zambiri ndi njira mokwanira odalirika.
• Mawotchi. Apa sportsman ndi udindo mphamvu ndi pedaling yosalala apaulendo. Zimenezi zimabweretsa katundu m'goli, amene si zotsatira zabwino pa malo. Ubwino anganene kuti ndi ndalama zochepa, koma lero aphunzitsi amenewa pafupifupi idaleka kulowa msika.

Wokonzeka kugula pulogalamu yoyeseza, mu pasadakhale, kulankhula abale anu, monga zimatengera pa mapulani simulators, osalephera, onse a iwo. Kukhalabe mawonekedwe abwino maginito yotchipa zida. Ngati mukufuna kukwaniritsa zotsatira pazipita mu nthawi yochepa, muyenera chitsanzo akatswiri. Yotsirizira sapeza zawo zokha za makhalidwe zimene zimakhudza zotsatira zochita:

• stride kutalika - ndi matalikidwe wa ngo zoyenda ndipo zimenezi zimaonekera chotsatira. Small makina ntchito kunyumba ndi phula kutalika kwa 400 mm. Mukalola danga ndi bajeti, ndi bwino kulabadira aphunzitsi akatswiri imene chithunzi ichi ndi apamwamba, kuwonjezera, n'zotheka kusintha mamvekedwe ndi kuya.
• Flywheel kulemera. The apamwamba ndi, kayendedwe see ndipo sakhala ndi nkhawa pa malo. Akuti pafupifupi kulemera pafupifupi 10 makilogalamu, ngati n'kotheka, mukhoza kusankha kwambiri.
• Mamita zimachitika. zitsanzo zambiri mtengo kokha. Iwo amalola kuti younikira ndi kumanga cardio mapulogalamu kugunda kwa mtima. Akadakwanitsira maphunziro kugunda kwa mtima kuwerengera mosavuta, muyenera wanu 220 zaka ndi kuwerengera 70% ya chiwerengero chifukwa. Chimenechi chidzakhala kugunda kwa mtima, zomwe zingathandize maphunziro wabwinobwino, siutha nthunzi pasadakhale ndiponso kukwaniritsa zotsatira ankafuna.

Ngati inu kusankha okha simulators abwino, chithunzi ndi kufotokozera kukuthandizani kuyenda.

Kodi iwo ali kuti

Monga tanenera kale, ndi elliptical - ndi cardio kapena aerobic zolimbitsa makina. Iwo amagwira ntchito zonse zofunika kuti zifunika ntchito kunyumba. Izi makamaka kuwonda ndi kumanga minofu Komanso, ntchito ina yofunika ndi kulimbikitsa thupi, chitukuko cha kupirira machitidwe kupuma ndipo mtima.

Sam pulogalamu yoyeseza sizigwira ntchito kwa inu, koma katundu amaona lililonse limatisokoneza kwambiri kuposa maphunziro mwachizolowezi mu ochitira masewera a. Nkofunika kwa oyamba kumene, anthu achikulire ndiponso malamulo thanzi. Waukulu wapadera Mbali chimene chimasiyanitsa mphunzitsi elliptical - ndicho chimene chinali cholinga kuti uzichita ndi kulemera mwankhanza, ndiye ntchito thupi lanu. Amaphunzitsa osati m'munsi komanso kumtunda kwa thupi - mothandizidwa ndi timitengo. Izi zikhoza kukhala mwachinsinsi ndi ntchito ya skier, amene amagwiritsa ndodo.

chifukwa zoletsa matenda

Makalasi mphunzitsi elliptical - ichi ndi masewera olimbitsa thupi kwambiri, choncho onetsetsani kuti kulemera mphamvu zawo ndi mphamvu. Chaukali mtima matenda, mphumu, tachycardia ndi angina - ndi matenda amene zolimbitsa thupi ayenera kuchitidwa mogwirizana ndi malamulo a dokotala nawo.

Ngati mulibe akudwala matenda aakulu, koma pa maphunziro kumva chizungulire, kupweteka, kufooka, ndiponso nseru, siyani wokhulupirira pomwepo ndi dokotala. Mvetserani thupi lanu, achite monga inu mungathe, ndipo nthawi ina ananenanso kuti nthawi ya maphunziro imodzi kapena mphindi ziwiri.

Kodi kuthana ndi elliptical pa ochitira masewera a

Osavomerezeka kulimbitsa thupi pasanathe maola 2 pambuyo kudzuka, ndi maola 2 isanafike yogona. The imeneyi pakati pa zakudya ndi zinthu, nayenso, sayenera maola 1.5. Onetsetsani kukonzekera thupi nkhawa, kuchita kulimbitsa thupi. Izi ndi mndandanda zokambirana kuwala, kukhala akuluakulu ndi tilts.

Kutembenukira ku maphunziro yokha, kumbukirani kuti ziyenera kuperekedwa mpaka kumapeto. Choncho, ngati ndinu novice, kukonzekera poyamba ntchito kwa mphindi 5, namtsata ndi kuwonjezeka kwa nthawi iliyonse nthawi ndi mphindi ziwiri.

malamulo maphunziro

Kuyamba, kusintha kutalika kwa handrail ndi sitepe kutalika okha. Zikukhala thupi olungama, ndi kuyandikira m'mphepete mwa pedals Mapazi anu, m'pamenenso katundu adzalandira thupi. Musaiwale kuti chamene ndi pa chidendene ndi chala ndi ufulu, mawondo pang'ono akunga. Mutu sayenera kutsika. Tsopano kuyamba kupita chitsogolo. Ngati mukufuna kutsegula ndi pa manja kumbuyo, ntchito njanji makina.

Patapita nthawi, mungathe kusintha gululi. Tsopano kukoka matako ku maondo anali flexed ndi kuyamba kuyenda kumbuyo. Izi adzakupatsani katundu pa gluteus Maximus. Kulimbikitsa quadriceps ndi ana ang'ombe, mapendekeredwe thupi lanu kutsogolo ndi kumapitirira kuyenda.

Wina zovuta koma imayenera kwambiri kayendedwe: adzatsika ngati otsika ngati n'kotheka, ngati kuyesera kukhala pansi ndi kuyamba pedaling.

iyende

Muyamba maphunziro ndi ntchito mphunzitsi elliptical. Amene minofu akugwira ntchito pa nthawi yomweyo? Ndithudi wovuta kuyankha chifukwa izo zonse zimadalira mphamvu ya katundu wanu, chifukwa dreamy "kuyenda" pa pulogalamu yoyeseza zabwino adzakhala ndi zopanda phindu. Ngati ndinu akuchita Zochita molondola, idzasintha matako anu, kutulutsa minofu anthu ntchito otsetsereka. Mu anawonjezera maphunziro mwamphamvu ntchito bwino quadriceps.

Pamene galimoto kumbuyo ntchito mwangwiro hamstrings ndi kumbuyo minofu ya ntchafu. Kusinthana kuyenda uku ndi uku imaphunzitsa ng'ombe ndi kutsikira atavalanso zoteteza.

Pamndandanda uwu si. Ngati inu mumadziwa bwino kuthana ndi elliptical pa masewero olimbitsa thupi, ndiye inu timathandiza kuti mawonekedwe ndi kumtunda kwa thupi. Thamanga (koma chovuta), pectoralis lalikulu, ndi kukongola ndi triceps, mwachitsanzo mkono ndi manja chapamwamba.

Pomaliza nkhani ya aphunzitsi elliptical, ine ndikufuna kunena za zofunikira zawo zoonekeratu. Iwo n'zotheka kuchita maphunziro monga efficiently ngati n'kotheka, pa nthawi yabwino.