Ntakibazo cyaba uhagaritse imyitozo ngororamubiri, uzasangamo ibikoresho byinshi byimyitozo ngororamubiri yagenewe kwigana amagare, kugenda, no kwiruka, kayakingi, koga, gusiganwa ku maguru, no kuzamuka kuntambwe. Yaba moteri cyangwa ubu ntakiri, ifite ubunini bwo gukoresha ubucuruzi bwikigo cyimyororokere cyangwa gukoresha urugo rworoheje, ibyo bikoresho bitanga gahunda nziza ya Cardio Workout Programme itwika ingufu namavuta. Ikirenzeho, urashobora gukora imyitozo yawe yose mumazu udafite ibihe bihinduka.
None ni ubuhe bwoko bw'ibikoresho bya Fitness Bihari?
Ibiciro biri hagati yamadorari magana kugeza ku bihumbi bike by'amadolari, ukurikije niba igikoresho ubwacyo gifite amashanyarazi cyangwa porogaramu, kandi niba gifite ibikoresho byongeweho, harimo ariko ntibigarukira gusa ku gupima umutima utera, kubara kalori, igihe cyo gukora imyitozo, n'ibindi . Nubwo aya makuru yerekanwe gusa kandi ntabwo arukuri neza, ntanubwo ababuza kuguha ibitekerezo byiza, bikumenyesha umubare wibyo wakoresheje cyangwa wakoze. Aya makuru aba ingenzi cyane mugihe ufite ibyifuzo byo kubuza imyitozo kwa muganga.
Ibikurikira nuburyo butandukanye bwibikoresho bya fitness, harimoCardionaKomeza imyitozo.
Gukandagira ni uburyo bwiza bwo gukora imyitozo yo kugenda no kwiruka ku muvuduko uwo ari wo wose wishimiye - ibyo ni byiza kubantu bose bakunda gukorera mu nzu cyangwa kurwanya hanze. Imikorere ya Cardio-pulmonary igira uruhare runini mukuzamura ubuzima bwawe muri rusange, kandi imyitozo ngororamubiri yumutima ni ishingiro ryimyitozo iyo ari yo yose. Muri icyo gihe, gukandagira birashobora kandi gutanga imyitozo ngororamubiri nziza hamwe namaguru, cyane cyane iyo igenamigambi ryashyizweho, birashobora gukoresha uburemere bwawe bwite kugirango utezimbere imyitozo. Hamwe na progaramu ya progaramu hamwe nibisanzwe byahinduwe, urashobora guhitamo hagati yingufu ziciriritse ziruka, imyitozo yihuta intera, cyangwa ikaride-yimbaraga nyinshi zishingiye kumikorere ya treadmill.
Inzira nini ikeneye kuringaniza imikorere n'umutekano.A byoroshye kandi byoroshye-gukoresha-konsolehamwe no gukurikirana amakuru yumutima, karori, intera, nibindi,Guhindura, ikibaho gikomeye kandi cyoroshyeku musego,moteri ikora neza kandi iramba, nibindi byinshi, guhitamo inzira ikwiye birashobora gutuma imyitozo yawe irushaho gukomera.
Ku myitozo ya Cardio mu mwanya muto, imashini yo koga ni amahitamo meza. Mugereranya kwiruka hanze kugirango ushishikarize umubiri wose kwitabira imyitozo, niibikoresho bya cardio bitoza hafi ibice byose byumubiri. Ntushobora gusa kunoza imyitozo yawe ukoresheje imyitozo kuri iki gikoresho, ariko mugihe kimwe, urashobora kubona amaguru manini n'imyitozo y'intwaro. Urashobora gukora leta ihagaze hamwe nintera yumutima kurwego rwibanze kubwintego zitandukanye.
Nkuko twese tubizi, kwiruka byahoze ari uburyo bukomeye bwo gutoza umutima wa kardio kubantu bafite ibikomere byo mu ivi nuburemere bukabije. Ivuka ryimashini ya elliptique yakemuye neza iki kibazo.Igereranya kwiruka bitagize ingaruka ku ivi, kandi uhuza neza amaboko numubiri kugirango imyitozo yuzuye-umubiri. Emerera imbaraga zo guhugura cyane muguhindura imyigaragambyo. Shiraho imbaraga zo hejuru kumubiri wo hejuru kandi ukoreshe ikiganza gihuriweho mumahugurwa yoguhuza, kurundi ruhande urashobora gushyiraho imyigaragambyo itandukanye cyangwa ahantu hahanamye kugirango wibande kumyitozo yumubiri wawe wo hasi.
Nubwo ari nkigare risanzwe, riratandukanye cyane mumikorere, isanzwe ikoreshwa muriicyumba cy'amagare cya siporokandi nibikwiriye imyitozo yimbaraga nyinshi mumatsinda. Igare rizunguruka ntirifite bimwe mu bitagenda neza ku igare, nk'umutekano ndetse no kubabara igihe kirekire mu rukenyerero, byatejwe imbere ku igare rizunguruka. Kuzenguruka igare ni igishushanyo mbonera cya siyansi kandi kigakoresha uburyo bwa tekinike yubukorikori. Irakwiranye nibisabwa numubiri wumuntu, ntibibabaza ikibuno, kandi irashobora no kugera kuriIngaruka ntarengwa yo kwinezeza.
Usibye gutanga umubare munini wo kurwanya ibinyabiziga unyuze hejuru, amagare asanzwe azunguruka nayo ashyigikira imbaraga (resistance) muburyo bubiri -FerinaKurwanya Magnetique. Mubisanzwe,feri igenzurwa na feri ipikipiki iringaniza cyane, kandi igenzurwa na magneti iraramba.
Amagare adakwiye atanga uburyo bukomeye bwo kugabanuka kumagare yo murugokwigana igare ryo mumuhanda ariko bidakenewe kujya hanze. Igare ryo mu nzu rizakora ibihaha n'umubiri wo hasi muburyo bungana -imitsi yose mumubiri wo hasi mubyukuri iba yibasiwe (cyane cyane kubirwanya cyane).
Bitandukanye no kubira ibyuya byinshi byamagare azunguruka, amagare y'imyitozo ngororamubiri (Upright Bike & Recumbent Bike) birakwiriye cyane kubisabwa byinshi, urebye kuruhuka no guhugura. Mubisanzwe, amagare y'imyitozo ngororamubiri afite ibikoresho byinshi bikora kugirango uhindure guhangana, kugenzura umuvuduko wumutima, ikoreshwa rya calorie, nandi makuru yimyitozo ngororamubiri.
Urashobora gukoresha igare ryimyitozo ngororamubiri kugirango uhagarare neza, intera kandi ku rugero ruto imikorere ishingiye kumutima.
Imashini ya Hack Squat yageneweEmera gukora imyitozo ya squat ushimangira kubibero kugirango wigunge kandi ubishimangire. Nubwo intego yambere yo gushushanya ibikoresho ari ugushaka kwadriceps, urashobora kwibasira neza imitsi yukuguru muguhindura umwanya wikirenge. Urashobora gukoresha imashini ya Hack squat kugirangointego yibice byose byimitsi yinyuma ninyuma ushyira ibirenge imbere cyangwa inyuma kurubuga.
Gutunga amashanyarazi ni ikintu cyingenzi mubikoresho byo gutoza imbaraga ugomba kugira. Niba ukoraUmusaraba, Kuzamura ingufu, Kuzamura ibiro bya Olempike, cyangwa gushaka gusa kubaka imitsi no gutwika amavuta,power rack nigikoresho cyiza kugirango ugere ku ntego zawe zo kwinezeza. Iragufasha gukora ikintu icyo aricyo cyose uhereye kumatiku kugeza guhindagurika kuva murwego rwo hejuru, umutekano mubumenyi ko ushobora guta umutwaro mugihe uri mukaga. Urashobora gukora uburemere bwuburemere bwa barbell hamwe namahoro yumutima yose bitewe numutekano uhagarara utubari hamwe nuburemere bwo gupakira / gupakurura.
Imashini ya Cable Crossover Imashini nibimwe mubikoresho byinshi byimashini zimyitozo yumunsi- izina ryabo ryamamaye "kwambukiranya" rituruka kukuba baha umukoresha ubushobozi bwo gukora indege idasanzwe yo mu gatuza ibona amaboko yambukiranya hagati, mugihe igikorwa Kimwe gusa muriamagana y'imyitozo ushobora gukora kuriyi mashini, nubwo ikunzwe cyane.
Icyo iki gikoresho gishobora gukoreshwagari ya moshi biterwa rwose nintego yo guhugura imyitozo-nkuko ushobora gukoresha kwambuka kugirango ukore imyitozo iyo ari yo yose ushobora gutekereza. Hifashishijwe intebe zimwe na zimwe zimyitozo ngororamubiri, urashobora gukoresha imiyoboro ya kabili kugirango ukore hafi yimikorere yose ihari kandi ushyire umutwaro uhoraho kumitsi ukoresheje umugozi.
Imashini ya Smith ni rack yabugenewe idasanzwe yubatswe muri barbell - urashobora kuyikoreshafata ibyapa biremereye kandi ukore imyitozo ya barbell yose udakomeretse. Imiyoboro ihamye irashobora kugufasha neza guhagarika umurongo, kandi umutekano wimyanya myinshi ufata iruhande rwa gari ya moshi uragufashaguhagarika imyitozo mumwanya uwariwo wose. Koresha imashini ya Smith kugirango utere imitsi yose mumubiri wawe, ukurikije imyitozo wahisemo gukora. Imashini za Smith niinzira nziza yo gukora imyitozo yuburemere ya barbell yubusa mumutekano wuzuye, udakeneye icyerekezo.
Intebe ishobora guhindurwa niintebe yuburemere izwi cyanemuri siporo, hamwe nintebe ishobora guhinduka ninyuma yemerera abakoresha kurikora intebe iyariyo yosehamwe na barbell cyangwa ibiragi. Kubera ubugari bwagutse bushobora guhinduka, urashobora kubikoresha kurikora urukurikirane rw'imyitozo hamwe nibikoresho byuzuye byamahugurwankaImashini ya CableorAmashanyarazigutoza imitsi yo mumubiri yo hejuru nkigituza, triceps, ibitugu, ninyuma.
Igihe cyo kohereza: Nzeri-28-2022