10 Makomborero eElliptical Machine Workout

Zvemukati

• Zvakanakira elliptical muchina
• 1. Wedzera simba rako uye moyo wecardio
• 2. Pisa macalorie akawanda
• 3. Isa zvishoma kunetseka pamajoini ako
• 4. Ita zvese muviri wepamusoro uye wezasi kurovedza muviri
• 5. Pisa mafuta emuviri
• 6. Target chaiwo makumbo mhasuru
• 7. Kuvandudza muyero wako
• 8. Chengetedza kugwinya mushure mekukuvara
• 9. Nakidzwa nemhando dzakasiyana dzesarudzo
• 10. Dzidza nekukurumidza
• Zvipingamupinyi
• Tora woenda nazvo

Kana iwe uchiwanzoda kumirira mumutsara kuti ushandise yako ejimu ye elliptical muchina panguva yepamusoro maawa, hausi wega. Mudzidzisi we elliptical ndeimwe yemachina anonyanya kutsvakwa-shure e cardio kunzvimbo dzekusimba. Ichowo chisarudzo chepamusoro chemidziyo yekushandisa pamba.

Saka chii chiri pamusoro peiyi yakaderera-inokanganisa muchina inoita kuti ive inofarirwa? Tarisa uone izvi gumi mabhenefiti uye sarudza wega.

Zvakanakira elliptical muchina

1. Wedzera simba rako uye moyo wecardio

Aerobic kurovedza muviri, inozivikanwawo se cardio, chikamu chakakosha cheyero yekurovedza muviri. Paunoita kurovedza muviri, moyo wako nemapapu zvinoda kushanda nesimba kuti upe tsandanyama dzako neropa neoksijeni yakawanda.

Iyo elliptical muchina inokutendera iwe kuti uwane yakanaka aerobic Workout, iyo inogona kusimbisa moyo wako, mapapu, uye mhasuru. Izvi, zvakare, zvinogona kubatsira kuvaka kwako kusimba uye kutsungirira.

Uine elliptical, iwe unogona kuita ese ari maviri ekuwedzera-nguva yekudzidzira kudzidzisa pamwe nekudzikama-nyika cardio kurovedza.

2. Pisa macalorie akawanda

Kana iwe uchitsvaga nzira yekupwanya yako calori kupisa munguva pfupi yenguva, svetuka pane iyo elliptical. Zvichienderana nekuti unorema zvakadii, uyu cardio muchina unogona kupisa angangoita 270 kusvika 400 macalorie mumaminitsi makumi matatu. Kumucheto kwepazasi kweiyo renji kunomiririra munhu anorema mapaundi zana nemakumi mashanu, ukuwo mugumo wepamusoro uri wemumwe munhu anorema mapaundi zana nemakumi mashanu neshanu.

Kupisa macalorie akawanda kupfuura aunoshandisa kunogona kubatsira iwe kuonda. Kuti uwedzere koriori yako kupisa, funga kuwedzera kuwedzera kweako elliptical Workout.

3. Isa zvishoma kunetseka pamajoini ako

Kana iyo elliptical yarova kadhi yemuchina wemu cardio kumashure kuma1990, vamhanyi vane maronda akabatana uye kukuvara kwakanyanyisa vakafara nepfungwa yekukwanisa kudzidzisa yavo yemoyo system vachidzora kumwe kumanikidza kwemajoini avo.

Mabvi ako, makumbo, mahudyu, uye mamwe majoini anogona kutora kurohwa kana uchimhanya kana kuita mamwe epamusoro-maitiro e cardio kurovedza. Sezvo tsoka dzako dzisingambosimudza mabheji ne elliptical, muchina uyu unopa yakaderera-maitiro mhando ye cardio Workout.

yakaratidza kuti elliptical Workout inogona kudzikisira kurema kutakura ichienzaniswa nekumhanya, kumhanya, uye zvimwe zvakafanana kurovedzwa. Mune mamwe mazwi, uine elliptical, unogona kuenderera uchidzidzira pasina kusakara uye kubvarura kunouya neakanyanya-maitiro ekurovedza muviri.

4. Ita zvese muviri wepamusoro uye wezasi kurovedza muviri

Mushini we elliptical unobata ndeimwe yemashini emakadhi emoyo anokwanisa kukupa iwe yekumusoro- uye yepasi-muviri kurovedza muviri. Kiyi yekuwedzera iyo yepamusoro-miviri mabhenefiti ndeyekugovera huremu hwako uye kuramba zvakaenzana. Mune mamwe mazwi, pombi maoko ako nekukurumidza sezvaunenge uchifambisa makumbo ako.

Kana yaitwa nemazvo, iyo elliptical inogona kunongedza yako glutes, hamstrings, quads, chifuva, musana, biceps, triceps, uye musimboti mhasuru.

5. Pisa mafuta emuviri

Nekuda kweayo akakwirira macalorie kupisa kugona, iyo elliptical inogona kukubatsira iwe kurasikirwa nemafuta emuviri uye nekuregedza mhasuru dzako mune ipfupi nguva, kunyanya kana iwe uchitarisa pabasa renguva. Kuti uwedzere kupisa kwemafuta, iwe unofanirwa kutarisa pane.

Funga kuwedzera kudzidziswa kwepakati kune yako elliptical Workout ine 2 kusvika 1 chiyero: masekondi makumi matatu ebasa repamusoro-soro, inoteverwa nesekondi gumi nemashanu yekudzoka, kana masekondi makumi matanhatu ebasa repamusoro-soro, uchiteverwa nemasekondi makumi matatu ekupora. Usarega kumisa makumbo ako panguva yekudzoreredza. Ramba uchifambisa zvinofamba, asi zvishoma nezvishoma.

6. Target chaiwo makumbo mhasuru

Iwe unogona kushandura zvese kuramba uye kutenderedza kwetsoka tsoka pane elliptical. Nekuita izvi, unogona kunanga tsandanyama dzakasiyana mumuviri wako wepazasi kusanganisira yako quads, glutes, hamstrings, uye mhuru.

Nekuwedzera kurerekera, iwe ungangonzwa kuseri kwemuviri wako wepasi uchipisa. Kana iwe ukagadzirisa tsoka dzetsoka dzakaderera, iwe unganzwa ako maquads achishanda zvakanyanya. Uyezve, sezvo tsoka dzinofamba dzichidzokera kumashure, iwe unogona kushandura iko kunongedzera kwako uye wotarisa zvakanyanya pane yako hamstrings uye glutes.

7. Kuvandudza muyero wako

Kurera-kutakura kurovedza muviri kunogona kubatsira kusimbisa mapfupa ako. Asi iwe waiziva here kuti inogona zvakare kuvandudza yako muyero? Kana iwe ukamira wakamira uye woregedza ma elliptical handles, iwe unogona kunongedza yako yepakati mhasuru uye shanda pane yako chiyero.

Ingo ita chokwadi chekuti kuramba uye kurerekera zvakaiswa padanho rinokwanisika kuti ugone kushandisa iyo elliptical muchina zvakachengeteka pasina kushandisa mabato.

8. Chengetedza kugwinya mushure mekukuvara

Kana iwe uchiyamwisa kukuvara uye usingakwanise kutora chikamu muzviitiko zvako zvemuviri zvenguva dzose, kushanda pane elliptical inogona kunge iri nzira huru yekuvaka kana kuchengetedza kugwinya kwako. Sezvo iri shoma-inobata kurovedza muviri, inoisa yakanyanya kusanyanya kushushikana pamajoini ako pane yakanyanya-maitiro ekudzidzira, sekumhanya, kumhanya, kana kusvetuka.

Kushanda uchiita elliptical mushure mekukuvara kunogona kukubatsira kuti utorezve huwandu hwakazara hwekufamba. Inogona zvakare kubatsira kusimbisa mhasuru dzako nemajoini, uku uchitora kunetseka kubva munzvimbo yakakuvara.

9. Nakidzwa nemhando dzakasiyana dzesarudzo

Elliptical michina inowanzo kupa dzakasiyana-siyana pre-yakarongedzwa maitiro ekurovedzera ayo anoteedzera kukwira makomo, kudzidziswa kwemukati, uye zvimwe zvingasarudzika zvingakubatsira iwe kuti uwane mhando yekurovedza yaunoda.

10. Dzidza nekukurumidza

Imwe yemabhenefiti e elliptical ndeyekuti haitore nguva yakareba kuti udzidze kuishandisa. Kunyangwe iyo curve yekudzidza nemuchina uyu iri nyore nyore, ungangoda kubvunza wega murairidzi kuti akutungamire kana usati wamboshandisa imwe kare. Ivo vanogona kukupa matipi ekuti ungashandise sei nenzira kwayo uye nemhando yekurovedza iyo inogona kuve yakanakisa kune ako magariro zvinangwa.

Kana uchitanga pamusoro peiyo elliptical, iwe ungangoda chete kushandisa tsoka tsoka. Paunenge iwe wajaira kufamba kwemuchina, iwe unogona kuwedzera anobata.

Zvipingamupinyi

Hapana chinhu chinogara chakakwana sezvachinoratidzika, uye izvi zvinosanganisira nyika yehutano. Nezvese zvakanaka zvinouya nekushandisa iyo elliptical, kune zvimwe zvimiro zvekuchengeta mundangariro.

"Kufamba pane iyo elliptical kwakati siyanei pane kumhanya kana kufamba, saka gumbo uye musimboti mhasuru zvinogoneswa zvakasiyana," anodaro John M. Martinez, MD, chiremba wekutanga wezvekurapa zvemitambo muPain Free Running. "Musiyano uyu mukushanda kwemhasuru kunogona kutungamira mukukuvara kana muviri ukasachinjika kune mutsva mhasuru yekupfura maitiro uye mafambiro ekufamba."

Anotaura zvakare kuti sezvo iyo elliptical iri pasi pesimba pane kumhanya kana kufamba, unogona kuona zvishoma zviwanikwa musimba remakumbo nekuda kwekunetsekana kunoiswa pamakumbo.

Nekuda kwekukanganisa uku kwakadzika, Dr. Martinez vanoti iwe unogona zvakare kuona kushomeka kushoma kwehuremu hwemapfupa uchienzaniswa nekumhanya kana kusimudza uremu. Izvi zvinokonzerwa nekuti mizinga yepamusoro kana kukanganisa kunowanzo wedzera nekuvandudza mapfupa emuviri wepasi.

Tora woenda nazvo

Kusanganisira iyo elliptical muchina wako wemuviri kugadzikana kunogona kubatsira kusimbisa moyo wako, mapapu, uye mhasuru, uku uchisimudzira simba rako, kuvandudza muyero wako, uye kupisa yakawanda macalorie. Ichowo chisarudzo chakakura kana uine nyaya dzakabatana kana uchida kuvaka kana kuchengetedza kugwinya kwako mushure mekukuvara.

Nepo uyu mudzidzisi ane hushoma iri sarudzo huru kune akawanda masiteji ezvehutano, zvakakosha kuti ubatanidze zvimwe zviitwa mukuita kwako kana uchitsvaga kusimbisa makumbo ako uye kuvaka huwandu hwefupa. Izvi zvinonyanya kukosha kune vamhanyi uye vanokwikwidza vatambi.