Nokuba yeyiphi na indawo yokuzivocavoca oyekisiweyo, uya kufumana isiseko semigangatho yendalo eyenzelwe ukulinganisa ukuhamba ngebhayisikile, ukuhamba, kunye nokuqhuba, ukufota, i-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking, kunye ne-sking enyukayo. Nokuba i-motor okanye ngoku ayisekho, idratshi yokusetyenziswa kwezorhwebo kwiZiko loNyango okanye ukusetyenziswa kwekhaya elikhanyayo, ezo zixhobo zibonelela ngeenkqubo ezichanekileyo zekhadiouor ezitshisa amandla kunye namafutha. Yintoni engakumbi, unokwenza lonke uqeqesho lwakho ngaphakathi ngaphandle kwemozulu eguqukayo.
Ke zeziphi iintlobo zezixhobo zezomeleleyo ezikhoyo?
Amaxabiso aqala kwiidola ezimbalwa zeedola, kuxhomekeka ekubeni isixhobo ngokwakho okanye esisebenzayo, nokuba singabalwanga kwi-calory mendom, ukubala, ixesha elide. Nangona le datha ibhekiswe kuphela kwaye ayichanekanga ngokupheleleyo, ayisathinteleki ekukunikeni ingxelo entle, ikwazisa ukuba ingakanani okanye isetyenzisiwe. Ezi datha zibaluleke ngakumbi xa uneengcebiso zokuzimisela kugqirha wakho.
Oku kulandelayo ziintlobo ezahlukeneyo zezixhobo zokusebenza, kubandakanyaIkhadiiokwayeUqeqesho lwamandla.
I-Treadmill yindlela ephezulu kakhulu yokuzilolonga ehamba kwaye isebenze nakweyiphi na isantya-khululeka ngayo - intle kuye nabani na othanda ukusebenzela ngaphakathi okanye axhathise ngaphandle. Umsebenzi we-Cardio-Pismonary udlala indima ebalulekileyo ekuphuculeni ukomelela kwakho ngokupheleleyo, kunye nokuqina kwentliziyo elungileyo yilitye lesiseko kulo nawuphi na umsebenzi. Kwangelo xesha, i-treadmill inakho nokubonelela ngokuziphatha okuhle kunye nomlenze, ngakumbi xa i-inqulune isetwa, kunokubangela ubunzima bakho ukuphucula amandla omsebenzi. Ngeenkqubo ezenziweyo zesenzi kunye nohlengahlengiso ngokwesiko, unokukhetha phakathi kokuqhuba okuphakathi, ukuqeqeshwa ngokukhawuleza, okanye i-right ye-right ephezulu esekwe kwi-Treamill yokusebenza.
I-Treamill enkulu kufuneka ilungelelanise intsebenzo kunye nokhuseleko.A I-Console elula kwaye ilula ukuyisebenzisangenjongo yokubekwa kweliso kwixabiso lentliziyo, iikhalori, umgama, njlnjl.,Ulungelelwaniso, Ibhodi eqinileyo necacileyo eguqukayongokuba uKushiyi,imoto esebenzayo nehlala isebenza, kwaye ngaphezulu, ukukhetha i-treadmill elungileyo kunokwenza inkqubo yakho yoqeqesho inamandla ngakumbi.
Kwindlela yokuzilolonga kwi-Cardio kwindawo encinci, umatshini wokukrola lukhetho olufanelekileyo. Ngokulinganisa ukuqengqeleka ngaphakathi ukubandakanya wonke umzimba ukuthatha inxaxheba kuqeqesho, kunjaloIsixhobo sekhadibhodi esiqeqesha phantse kuwo onke amalungu omzimba. Ayisiyiyo kuphela ukuba ungaphucula ukomelela kwakho ngoqeqesho kwesi sixhobo, kodwa kwangaxeshanye, unokufumana imilenze enkulu kunye neengalo. Unokwenza imeko eqinileyo kunye ne-Decival ye-Dedio kwinqanaba elisisiseko ngeenjongo zoqeqesho ezahlukeneyo.
Njengoko sonke sazi, ukubaleka bekusoloko kuyindlela enzima yokufundisa abantu abanobungozi obunedolo kunye nobunzima obunzima. Ukuzalwa komatshini we-elliptical kuye kwasombulula ngokugqibeleleyo le ngxaki.Ukulinganisa isebenza ngaphandle kokuchaphazela i-kde yokudibanisa, kwaye uhlanganisa ngempumelelo iingalo ngomzimba wokusebenza ngokupheleleyo komzimba. Ivumela ukuqina okuphezulu ngoqeqesho ngokuhlengahlengisa ukumelana nokuthambeka. Beka ukuxhathisa okuphezulu kumzimba ongaphezulu kwaye usebenzise isiphatha-siphithi esidibeneyo soqeqesho lwendlela, kwelinye icala ungazibeka ngokuxhathisa okanye ukumelana noqeqesho lomzimba wakho ongezantsi.
Nangona ifana nebhayisekile eqhelekileyo, yahlukile emsebenzini, esetyenziswa rhoqo kwiIgumbi lokuhamba ngebhayisikilekwaye kunjaloilungele ukuzilolonga okukhulu kumaqela. Ibhayisekile engenayo ingenazo ezinye zeentsilelo zebhayisekile, ezinjengokhuseleko kunye nobunzima bexesha elide esinqeni, eziphuculweyo kwibhayisekile ejikelezayo. Ukujikeleza ibhayisekile ngulondolozo lwesayensi kwaye yamkele indlela yobunjineli bobuchwephesha bokwenziwa. Ilungele iimfuno zomzimba womntu, ayikhathali esinqeni, kwaye inokufikelela kwiIziphumo eziphezulu zobomi.
Ukongeza ekunikezeleni isixa esithile sokukhwela ngokuchaseneyo ne-flywheel, iibhayisekile eziqhelekileyo zokuchitha kunye nokuxhasa uhlengahlengiso ngeendlela ezimbini -I-brake padskwayeUkungaxhathisi bemagnetic. Ngesiqhelo,Iibhayisekile ze-brake pad-zilawulwa ngebhayisikile inoqoqosho oluphezulu, kwaye ezilawulwa ngamandla zihlala zihlala zomelela ngakumbi.
Iibhayisikile ezithe tye zibonelela ngemo ephantsi yefuthe eliphantsi lokuhamba ngebhayisikile ngaphakathiUkulinganisa ibhayisekile yendlela kodwa ngaphandle kwemfuneko yokuphuma ngaphandle. Ibhayisekile yangaphakathi iya kusebenza imiphunga yakho kunye nomzimba ongezantsi kumgangatho olinganayo -Yonke imisipha kumzimba ongezantsi ijolise (ngakumbi kwizithintelo eziphezulu).
Ukwahluka kwi-SPICT SICT YOKUGQIBELA ZOKUGQIBELA, I-Fikes yokuzilolonga (Ibhayisekile ethe tye kunye nebhayisekile) ilungele kakhulu uluhlu olubanzi lwezicelo, eziqwalasele zombini zokuphumla noqeqesho. Ngokwesiqhelo, iibhayisekile zokuzilolonga zixhotyiswe nge-conole yentsebenzo eyahlukeneyo yokuhlengahlengisa ukunyangwa, ukubeka iliso kwireyithi yentliziyo, ukusetyenziswa kwekhalori, kunye nezinye idatha yokuzilolonga.
Ungasebenzisa i-bike yokuzilolonga okhumbulayo ukuze ufumane ilizwe eliqinileyo, ithuba lokuphumla kunye nomsebenzi wobuncinci wentliziyo yentliziyo.
Umatshini we-hack squat yenzelweVumela ukuba wenze intshukumo ye-squat kunye nokugxininisa kumathanga ukuba ahlukane kwaye abomeleze. Nangona injongo yantlandlolo yoyilo lwezixhobo kukujolisa kwi-quadriceps, unokuyijonga ngokufanelekileyo imisipha nganye yomlenze ngokulungelelanisa isikhundla sonyawo. Ungasebenzisa umatshini we-hack squat kwiIthagethi Yonke inkalo yemisipha yangaphambili nengasemva yomlenze ngokubeka iinyawo zakho ngaphambili okanye ngasemva kwiqonga.
Ukuba ne-rack yamandla ibonisa eyona nto ibaluleke kakhulu kwizixhobo zoqeqesho amandla omele ukuba nazo. Nokuba uyayenzaUmnqamlezo, Ukulungiswa kwamandla, I-Olimpiki i-Olimpiki, okanye ujonge nje ukwakha isihlunu kwaye utshise amafutha,I-rack yamandla sisixhobo esifanelekileyo sokufezekisa iinjongo zakho zezomzimba. Ikuvumela ukuba wenze nantoni na ekupheliseni ukuba uza kuphakama kwiindawo eziqondakalayo, ukhuselekile kulwazi onokuthi ulahle umthwalo xa usengozini. Unokwenza nayiphi na intshukumo ye-barneble ye-Barbell ye-Barbell ngoxolo lwengqondo oluyintloko ngenxa yokhuseleko lwemigqaliselo kunye nokulayisha ukuphakama / ukuphakamisa ukuphakama.
Oomatshini bokuwela intamboezinye zezona zibalulekileyo zoomatshini bokuqina komoya-Igama labo elidumileyo "i-cross" livela kwinto yokuba banika umsebenzisi bokwenza inqwelo moya eyahlukileyo ebona iingalo ezinqamlezileyo phakathi, ngelixa isenzo nje esinye seAmakhulu emidlalo onokwenza kulo matshini, nangona ithandwa kakhulu.
Yintoni esi sixhobo esinokusetyenziswaUloliwe uxhomekeke ngokupheleleyo kwinjongo yoqeqesho lomthambo-Njengoko unokusebenzisa i-rossover ukwenza phantse nawuphi na umthambo onokucinga ngayo. Ngoncedo lwalolunye uhlobo lweebhentshi, ungasebenzisa intambo yokuwela intambo ukwenza yonke intshukumo ekhoyo kwaye isebenzise umthwalo oqhelekileyo kwimisipha ngentambo.
Umatshini ongumSmith yi-rack yenzelwe ngokukodwa kwi-barbells eyakhiwe-ungayisebenzisaLawula iipleyiti zentsimbi kwaye wenze nayiphi na i-Barbout ye-Barbep ngaphandle kokulimaza. Uloliwe osisigxina unokukunceda ukuba uzinze uzinzise ibha, kwaye ukubanjwa kweendawo zokugcina izinto ezininzi ngokulandelayo kwi-Rails kuvumela ukuba ubeyeka uqeqesho nakweyiphi na isikhundla. Sebenzisa umatshini wokujolisa kuyo yonke imisipha emzimbeni wakho, kuxhomekeke ekusebenzeni okhethe ukuyenza. Oomatshini bakaSmithEyona ndlela ifanelekileyo yokwenza nayiphi na imithambo ye-barble ye-barble ye-barble kukhuseleko olupheleleyo, ngaphandle kwemfuneko yebala.
Ibhentshi eguqukayo iphikisanauninzi lwebhentshi elidumileyoEmsebenzini, kunye nesihlalo esinokuhlengahlengiswa kwaye sibuyele umva sivumela abasebenzisi ukubaphumeza nayiphi na i-Beshch Powdonioutngeearbells okanye i-dumbbells. Ngenxa yoluhlu lwayo olugqibeleleyo, ungayisebenzisaYenza uthotho lokuzilolonga ngokudibeneyo nezixhobo zoqeqesho ezibanzinjengeUmatshini wentamboorI-Rack RackUkuqeqesha amaqela emisipha engaphezulu njengesifuba, amaTriceps, amagxa kunye nokubuyela umva.
IXESHA LOKUQALA: USep-28-2022