Akunandaba ukuthi uyama kangakanani, uzothola i-plethora yemishini yokuqina komzimba eyenzelwe ukulingisa ukuhamba ngamabhayisekili, ukuhamba, nokugijima, ukugibela, ukugoqa, ukushushuluza ukushushuluza, nokukhuphuka kwezitebhisi. Noma ngabe uhamba ngezimoto noma manje awusekho, usayizi wokusetshenziswa kwezentengiso kwesikhungo sokuqina noma ukusetshenziswa okukhanyayo kwasekhaya, lawo madivayisi ahlinzeka ngezinhlelo ezifanele ze-Cardio Workout ezishisa amandla namafutha. Ngaphezu kwalokho, ungakwenza konke ukuqeqeshwa kwakho ngaphakathi endlini ngaphandle kwesimo sezulu esiguqukayo.
Ngakho-ke hlobo luni lwemishini yokuqina?
Amanani ahla aqhamuka kumakhulu ambalwa amadola amadola ayizinkulungwane ezimbalwa, kuya ngokuthi idivaysi ngokwayo isebenza ngogesi noma ihlelekile, nokuthi inezinto ezingezekile, ukubala kwekhalori, isikhathi sokuzivocavoca, nokuningi. Yize le mininingwane ingeyokubhekiswa kuphela futhi ayilungile ngokuphelele, ayisavimba ukuthi bakunikeze impendulo eyakhayo, ukukwazisa ukuthi udle noma wakusebenzisa kangakanani. Le mininingwane ibaluleke kakhulu lapho unezici ezithile zokuvinjelwa zokuvinjelwa kusuka kudokotela wakho.
Okulandelayo ezinye izinhlobo ezahlukene zemishini yokuqina, kufaka phakathiIndelana-Ukuqeqeshwa Kwamandla.
I-treadmill yindlela esezingeni eliphakeme yokuzivocavoca ukuhamba nokugijima kunoma iyiphi ijubane ukhululekile - okulungele noma ngubani othanda ukusebenza ngaphakathi noma aphikisa ngaphandle. Umsebenzi we-Cardio-pulmonary udlala indima ebalulekile ekwenzeni ngcono ukuqina kwakho okuphelele, futhi ukuqina okuhle kwe-othiriorpiratory kuyindinga yanoma yikuphi ukuzivocavoca. Ngasikhathi sinye, i-treadmill nayo inganikeza ukuzivocavoca okuhle nokulethezeka, ikakhulukazi lapho isethango sethambekile, kungakusebenzisa kangcono isisindo sakho ukuze uthuthukise ukuqina kokuzivocavoca. Ngezinhlelo ezisethiwe kanye nokulungiswa ngokwezifiso, ungakhetha phakathi kokuqina okuphakathi nendawo okusebenzayo, ukuqeqeshwa okusheshayo kwesikhashana, noma i-Cardio ephezulu kakhulu esekelwe ekusebenzeni kwe-treadmill.
I-treadmill enkulu idinga ukulinganisa ukusebenza nokuphepha.A I-Console elula futhi elula ukuyisebenzisaNgokuqashwa kwedatha kwesilinganiso senhliziyo, amakhalori, ibanga, njll.incline ukulungiswa, ibhodi eqinile futhi eguquguqukayoUkuze uthole i-cushioning,imoto esebenza kahle futhi eqinile, nokuningi, ukukhetha i-treadmill efanele kungenza inqubo yakho yokuqeqeshwa ibe namandla ngokwengeziwe.
Ngokuzivocavoca kwe-Cardio endaweni elinganiselwe, umshini wokuphamba ukhetho oluhle. Ngokulingisa irowu yangaphandle ukuze uhlanganyele wonke umzimba ukuze ubambe iqhaza ekuqeqesheni, kunjaloimishini ye-Cardio eqeqesha cishe zonke izingxenye zomzimba. Hhayi nje kuphela ukuthi ungakwazi ukuthuthukisa ukuqina kwakho ngokuqeqeshwa kule divayisi, kepha ngasikhathi sinye, ungathola imilenze emihle nezingalo zisebenze. Ungenza i-steady state kanye ne-certio ye-certio yesikhathi esiyisisekelo ngezinhloso zokuqeqeshwa ezahlukahlukene.
Njengoba sonke sazi, ukugijima bekulokhu kuyindlela esindayo yokuqeqeshwa ye-Cardio yabantu abalimala amadolo nesisindo esindayo. Ukuzalwa komshini we-elliptical kuxazululwe ngokuphelele le nkinga.Kulingisa ukugijima ngaphandle kokuthinta i-Knee Joint, futhi ihlanganisa ngempumelelo izingalo nomzimba wokuzivocavoca umzimba ngokugcwele. Ivumela ukuqina okuphezulu kokuqina ngokulungisa ukumelana kanye nokuthambeka. Hlela ukumelana okuphezulu komzimba ongenhla futhi usebenzise isibambo esihlanganisiwe sokuqeqeshwa nge-synergistic, ngakolunye uhlangothi ungabeka ukumelana okuhlukile noma ukubekezelela ukuthambeka kokuqeqeshwa komzimba wakho ophansi.
Yize kufana nebhayisekili elijwayelekile, kuhluke kakhulu emsebenzini, okuvame ukusetshenziswa kuigumbi lokuhamba ngebhalojifuthiIlungele ukuzivocavoca okuphezulu kwamaqembu. Ibhayisekili lokuphothalo alinazo ezinye zemashisi ngebhayisekili, njengokuphepha kanye nobuhlungu besikhathi eside okhalweni, olwenziwe ngcono kwibhayisekili lokuxubha. I-Spinning BikingCle ngumklamo wokuhlola wesayensi futhi wamukele indlela yobunjiniyela bemishini yokufakelwa. Ilungele izidingo zomzimba womuntu, ayikhathazi okhalweni, futhi ingafinyelela futhiUmphumela Omkhulu Wokuqina.
Ngaphezu kokuhlinzeka ngenani elithile lokuphikiswa kokugibela nge-flywheel, amabhayisekili ajwayelekile asondela nawo asekelwe ukulungiswa kwamandla (ukumelana) nokulungiswa ngezindlela ezimbili -Ama-brake padsna-Ukumelana Kazibuthe. Imvamisa,Amabhayisekili alawulwa yi-brake alawulwa kahle angokomnotho ngokwengeziwe, futhi abalawulwa kazibuthe bahlala isikhathi eside kakhulu.
Amabhayisekili aqotho anikela ngefomu elikhulu elinomthelela ophansi wokuhamba ngebhayisikondokulingisa ngebhayisekili lomgwaqo kepha ngaphandle kwesidingo sokuphumela ngaphandle. Ibhayisekili lasendlini lizosebenza amaphaphu akho nomzimba ophansi ngokulingana okulinganayo -Yonke imisipha emzimbeni ophansi empeleni iqondiswe (ikakhulukazi ekumelaneni okuphezulu).
Yehlukile ekujuleni kwe-PROSPER kwamabhayisekili wokujikeleza, amabhayisekili okuzivocavoca (ibhayisekili eliqondile nebhayisekili elibukeziwe) lifaneleke ngokwengeziwe ngobubanzi bezicelo, cabanga ngokuphumula nokuqeqeshwa. Imvamisa, amabhayisikili wokuzivocavoca afakwe ikhonsoli yomsebenzi amaningi wokulungisa ukumelana, ukuqapha izinga lokushaya kwenhliziyo, ukusetshenziswa kwekhalori, neminye imininingwane yokuzivocavoca.
Ungasebenzisa ibhayisekili lokuzivocavoca eliphindaphindwayo lesifundazwe esiqinile, isikhathi sokuphumula kanye nokwenziwa okuncane kokusebenza kwenhliziyo.
Umshini we-hack squat yakhelweVumela ukuthi wenze ukunyakaza kwe-squat ngokugcizelelwa kwamathanga ukuze uhlukanise futhi uwaqinise. Yize inhloso yasekuqaleni yokwakheka kwemishini ukubhekisa ama-quadriceps, ungahlose ngempumelelo izicubu zomlenze ngempumelelo ngokulungisa isikhundla sonyawo. Ungasebenzisa umshini we-hack squat ukuzeKhomba zonke izici zemisipha yangaphambili nangemuva ngokubeka izinyawo zakho phambili noma emuva epulatifomu.
Ukuba ngumnikazi wamandla we-Power kuyinto ebaluleke kakhulu yemishini yokuqeqesha yamandla okufanele ube nayo. Ukuthi wenzaniIwele, Amandla, I-Olympic Weindlifting, noma ukubheka nje ukwakha izicubu zomzimba nokushisa amanoni,I-Power Rack iyithuluzi elifanelekile lokufeza izinhloso zakho zokuqina komzimba. Ikuvumela ukuthi wenze noma yini kusuka kokufihlakele ekunciphiseni ukuphakama okuphezulu, kuphephile olwazini lokuthi ungalahla umthwalo lapho usengozini. Ungenza noma iyiphi inhlangano yamahhala ye-Barbell enomqondo ophelele wengqondo ngenxa yemigoqo yokumisa ukuphepha kanye nokulayisha okuguquguqukayo / Ukulayisha kabusha.
Imishini ye-Cable Crossoverezinye zezinto eziguquguqukayo kakhulu zemishini yanamuhla yokuqina komzimba- Igama labo elithandwayo "I-CrossOVE" livela eqinisweni lokuthi banikeza umsebenzisi amandla okwenza indiza eyingqayizivele yesifuba ebona izingalo zidlula phakathi, ngenkathi isenzo esisodwa njeAmakhulu wokuzivocavoca ongawenza kulo mshini, noma kuthandwa kakhulu.
LOKHO OKUFANELE KUSETSHENZISWA KUIsitimela sincike ngokuphelele kwinhloso yokuqeqesha yomhleli wokuzivocavoca-Njengoba ukwazi ukusebenzisa i-crossover ukwenza cishe noma yikuphi ukuzivocavoca ongakucabanga. Ngosizo lwamabhentshi wokuzivocavoca, ungasebenzisa ama-conterovers amakhebula ukwenza cishe konke ukunyakaza okukhona futhi usebenzise umthwalo ongapheli kwimisipha ngentambo.
Umshini weSmith uyi-rack eyenzelwe ngokukhethekile nge-barbells eyakhelwe ngaphakathi - ungayisebenzisaLayisha amapuleti wesisindo bese wenza noma iyiphi i-barbell Workout ngaphandle kokulimala. Ujantshi ohleliwe ungakusiza ngempumelelo ukuthi uzinze ibha, kanye nokubamba okuphephile okuphezulu eceleni kojantshi kukuvumela ukubaMisa ukuqeqeshwa kunoma yisiphi isikhundla. Sebenzisa umshini weSmith ukuqondisa yonke imisipha emzimbeni wakho, ngokuya nge-Workout okhetha ukuyenza. Imishini yeSmithIndlela enhle yokwenza noma isiphi isisindo samahhala se-barbell ngokuphepha okuphelele, ngaphandle kwesidingo se-spotter.
Ibhentshi eliguqukayo liyimpikiswanoibhentshi elidumile kakhuluejimini, futhi isihlalo esiguqukayo nesihlaseli sivumela abasebenzisi ukuthiyenza noma yikuphi ukusebenzisa i-bench Press Workoutngama-barbells noma ama-dumbbells. Ngenxa yebanga layo eliguqukayo, ungalisebenzisaYenza uchungechunge lokuzivocavoca ngokuhlanganiswa nemishini yokuqeqesha ephelelenjengeUmshini wekhebulaorI-Power rackUkuqeqesha amaqembu emisipha womzimba aphezulu anjengesifuba, ama-triceps, amahlombe kanye emuva.
Isikhathi sePosi: Sep-28-2022