7 Nzira dzekutora Yako StairMaster Workout kune Inotevera Chikamu

Zvemukati

• 1. Chengetedza Chimiro Chako
• 2. Usabatirire
• 3. Ita Zviviri Panguva
• 4. Chinja Izvo
• 5. Wedzera Masimbi
• 6. Dzidzira Zvikamu
• 7. Ongorora Wako Moyo Rate
• Ongororo ye

Iwe-uye makumbo ako-unogona kuziva ins uye kubuda kwetirevhi uye elliptical michina, asi pane imwe nzira yekupinza mukati-yekupomba moyo cardio panzvimbo yekurovedza iwe yaunogona kunge uchikanganwa zvese nezvayo: StairMaster kurovedza. Kana iwe wakambonzwa kutya nekusimudza chirongwa chako chekusimba munguva yakapfuura, usatya zvakare.

Pano, Adam Friedman, mudzidzisi ane mukurumbira muVenice, California, ane yekutanga nzira yekushandisa iyo StairMaster uye kunyatso shanda yako masitepisi-anokwira kurovedza. (Zvakafanana: Ko Stair-Climber Yakakodzera Nguva Yako?)

1. Chengetedza Chimiro Chako

Kuisa kumanikidza kumativi akakodzera emumuviri wako - kubwinya uye marunda panzvimbo pemusana wako - dzikira uye uwane chimiro chako. "Kana iwe wakatsvaga pamusoro, iwe uri kuisa kunetseka kumusana kwako uye kudzikisira pasi kupenya kwako," anodaro.(Tisingarevi chokwadi chekuti iwe unenge uchiisa chikamu chakanaka chehuremu hwako pamushini wekukwira-masitepisi.) Zvakanaka kuti uende mberi zvishoma pahudyu-kufamba kunozobatanidza glutes zvakanyanya-kureba. paunochengeta musana wako wakatwasuka, anodaro. (BTW, heino chikonzero iwe ungangoda kufunga nezve iyo yekukwasva muchina unotevera.)

2. Usabatirire

Iwe unoziva mafambiro: mumwe munhu anoenda kugym ari kukwira masitepisi, akabata mativi emuchina wehupenyu hwaanoda. "Izvo hazvisi kubatsira muviri wako kushanda nesimba-kubiridzira," anodaro Friedman. Kana iwe uchinzwa usina kugadzikana, kubata zvishoma mativi kuchakubatsira kuti ugadzikane. Asi usavimba navo kuti vakusimbise. Izvo zvinoderedza mutoro wemuviri wako pamasitepisi uye zvinoderedza kushanda kweStairMaster yako yekurovedza muviri. Pakupedzisira, iwe unoda kuvaka kugona kwako kuti usabatisisa zvachose.

3. Ita Zviviri Panguva

Paunenge iwe wagadzirira kutora yako stair-climber kurovera kune inotevera nhanho, edza kutsika nhanho. "Nekutora matanho makuru, mahombe, iwe unonongedza glutes uye mahudyu epamusoro, uko kune huwandu hwemhasuru," anodaro Friedman. "Kuwanda kwemhasuru kwaunopinda, ndiko kuwedzera makorikori aunopisa." Kutanga zvishoma nezvishoma uye tarisa pane zvine mutsindo kukwira kumusoro uchichengeta yako muyero, anodaro.

4. Chinja Izvo

Kuenda kumberi kunonongedza glutes yako uye marunda, asi kana iwe uri kutsvaga kuti ushandise ako quads, tendeuka uye upedze chikamu cheako StairMaster Workout kumashure. "Kufamba kukuru kana iwe uchitsvaga kuputsa iyo yekurovedza muviri nekuda kwehumwe hunyoro kana kana iwe uchida kutaura mamota ako," anodaro Friedman. Kana, edza nhanho dzemuchinjikwa, uko muviri wako watendeukira kurudyi kana kuruboshwe paunokwira. Iyi nhanho icharova vako vanokupamba, stabilizer, uye gluteus medius. (Yakabatana: Iyo Yakazara Nongedzo kune Yako Butt Misumbu)

5. Wedzera Masimbi

Kunzwa uine chivimbo, wakadzikama, uye wakasununguka? Bata ma dumbbells usati watungamira kuti utange yako StairMaster Workout. Sezvaunokwira kumusoro, wedzera biceps curl, pamusoro wepamusoro wokudhinda, kana kukwira kwedivi. Multitasking senge izvi zvinoshanda zvakatowanda mhasuru mapoka uye zvinokwidza kurova kwemoyo wako, anodaro Friedman. (Wakagadzirira kukwidza ante zvakatowanda? Edza aya mapfumbamwe akaomesesa uye akanyanya kurovedza kubva kuvarairidzi.)

6. Dzidzira Zvikamu

Haisi chakavanzika chekuti tiri vateveri venguva yekudzidzira. (ICYW, heino kusiyana kwakasiyana kubva kumasekete.) Unogona kushandura mabhenefiti epakati kune masitepisi zvakare. Kune yakakodzera StairMaster Workout, pfura kwemaminetsi makumi maviri kusvika makumi matatu pamushini. Tanga nemaminitsi gumi-kudziya-kumusoro kuti umise moyo wako uye mhasuru dzako. Wobva watanga mumaminetsi gumi kusvika gumi nemashanu ezvikamu. Kutanga ne1: 1 reshiyo yekukwirira kwakanyanya kusvika pakupora-iti 1 miniti pa, 1 miniti kubva-ichiteverwa ne5- kusvika 10-maminetsi kutonhorera, anodaro Friedman.

7. Ongorora Wako Moyo Rate

Mushure mekunge mawedzera iyo StairMaster kune yako yevhiki kugwinya maitiro, tanga kucherechedza maitiro ako muviri ari kuita. Uchishandisa chiyero chemoyo, chiyera iyo nguva inotora yekuti moyo wako udzokere kumatanho ekuzorora post-Workout, Friedman anoratidza. Sezvo muviri wako paunowedzerwa mamiriro, iyo nguva yekudzoreredza inoderera. "Zvese ndezvekuita kuti kurova kwemwoyo kuderere uye nguva yako yekupora ipfupi," anodaro.

Ongororo ye