12 Bhenefiti yekushandisa StairMaster

Zvemukati

• Chii?
• Cardio inobatsira
• 1. Aerobic kutonhodza
• 2. Kupisa macalorie
• Simba mabhenefiti
• 3. Musimboti wemhasuru simba
• 4. Mapfupa ane hutano
• 5. Yakasimba quadriceps
• 6. Makumbo akasimba
• 7. Mhuru dzakasimba
• 8. Yakasimba glutes
• Zvimwe zvakanaka
• 9. Knee pain zororo
• 10. Positive vibes
• 11. Zvakawanda
• 12. Zviri kumusoro chete kubva pano
• Mhedzisiro
• Tsamba nezve kuonda
• Chinokosha

Kukwira masitepisi kwave kuri kuita yekurovedza muviri kwenguva yakareba. Kwemakore, vatambi venhabvu nevamwe vatambi vakamhanya vachikwidza nekudzika nhanho munhandare dzavo.

Uye imwe yenguva dzinokurudzira kwazvo muvhi yemhando yepamusoro "Rocky" yaive pfuti yegamba retsiva raimhanya richikwira nhanho dzePhiladelphia Museum of Art ine simba rakawanda rekuchengetedza kumusoro.

Asi pane kungovimba nematanho emumba mako kana kunze kwezvinhu zvekukwidza masitepisi -kukwira, unogona kuwana iwo iwo mabhenefiti akafanana kubva kuStairMaster.

Ichi chiitiko chefitness centre chave chiripo kubvira ma1980, asi iyo tekinoroji yakavandudza zvishoma nezvishoma. Zvimiro zvakaita semoyo wekutarisa uye macalorie-anopisa Calculator zvakawedzerwa kuburikidza nemakore.

Chii?

Mumashoko akareruka, StairMaster mushini wakamira wemuviri unotenderera nhanho, wakafanana netreadmill, uchibvumira mushandisi kukwira kumusoro kumusoro nekukasira uye nguva yaanogadza. Inogona kupa pamusoro-pavhareji cardio Workout, nepo ichitetepa yakaderera-muviri mhasuru, kunyanya iyo:

• quadriceps
• hamstrings
• mhuru
• glutes

Ngatitarisei gumi nemaviri ehutano mabhenefiti ekushandisa StairMaster uye nei zvingave zvakakodzera kukwira muchikepe panguva yako inotevera yekurovedza muviri.

Cardio inobatsira

Kushandisa StairMaster kunopa mabhenefiti kubva kumusoro kusvika kumagunwe. Kana iwe uchiwanzo kuva mumhanyi kana kufamba, kukwira masitepisi kunogona kuve shanduko yakanaka yekumhanyisa mune rako regimen remaitiro.

1. Aerobic kutonhodza

Kukwira masitepisi kunosimbisa moyo nemapapu - makiyi ekugwinya kweaerobic. Mapapu akasimba anotendera iwe kufema mune yakawanda oxygen, uye moyo wakagwinya unokwanisa kupomba ropa-rakapfuma reropa zvakaringana kumatumbu ako ese uye nhengo.

2. Kupisa macalorie

Iyo StairMaster chishandiso chinoshanda uye chinoshanda mukudzora huremu kana kudzora huremu hwako hwazvino. Ihafu-awa yekurovedza paStairMaster inogona kupisa chero kupi kubva pa180 kusvika 260 macalorie - kana zvimwe - zvinoenderana nehuremu hwemuviri wako uye kusimba kwekudzidzira.

"Kukwira" nekukurumidza kunopisa macalorie akawanda kupfuura chikamu chinononoka. 180-pondo munhu anowanzo kupisa makoriki akawanda kupfuura 125-paundi munhu anoita zvakafanana Workout.

Mazhinji mamashini eStairMaster anouya aine macalorie-anopisa macalculator, ayo anofungidzira huwandu hwe macalorie akapiswa pamwe nekurovedza muviri kwega kwega zvichienderana nehuremu hwako hwazvino

Simba mabhenefiti

Pamusoro pekubatsira kwemoyo, StairMasters anokwanisa kusimbisa uye nekutaurisa muviri wako, izvo zvakare zvakanaka kumapfupa ako.

3. Musimboti wemhasuru simba

Nekuti kushandisa StairMaster kunoda iwe kuti uchengetedze bhalansi yako nguva yese yauri kukwira nekupomba makumbo ako, zvinopawo yako mhasuru mhasuru yekudzidzira. Tsinga dzakasimba dzakasimba dzinobatsira kugadzirisa mamiriro, kudzivirira kurwadziwa kwepashure, uye kuderedza njodzi yekukuvara.

4. Mapfupa ane hutano

Kurera-kutakura kurovedza muviri, senge kukwira masitepisi, kunogona kubatsira kudzikisa njodzi yako ye osteoporosis, uye kurapa kana iwe uchitova nayo. Mapfupa ari kurarama tishu, uye kukwira masitepisi kunobatsira kuwedzera mapfupa. Izvi zvinonyanya kukosha sezvo iwe uchikura, nekuti zvakasikwa pfupa kurasikirwa zvinowanzo wedzera iwe paunenge uchikura.

5. Yakasimba quadriceps

Iyo quadriceps femoris iboka remhasuru ina pamberi pechidya. Iyi mhasuru yakakosha pakufamba, kumhanya, uye kungomira kubva panzvimbo yekugara. Quads inowedzera kana kutwasanudza mabvi, saka nguva imwe neimwe paunosundira kubva padanho kuenda kune rinotevera uri kusimbisa aya mahombe, akakosha mhasuru.

6. Makumbo akasimba

Iyo nyundo ndiyo mhasuru nhatu dziri kumashure kwechidya dzinoshanda pamwe chete neiyo quads. Vanobatsira kukotamisa mabvi, saka ivo vanokoshesawo kufamba, kumhanya, uye kugara pasi. Nguva imwe neimwe paunopfugama ibvi rako kuti utore imwe nhanho kumusoro, mahudyu ari kuita rakawanda basa.

7. Mhuru dzakasimba

Kufanana nedzimwe mhasuru mumakumbo ako, mhuru dzako dzinokutendera iwe kumhanya, kufamba, uye kusvetuka, nepo zvakare zvichikosha kuti uchengetedze muyero wako wakamira. Mhuru dzako dzinobvumirana pese paunosimudza chitsitsinho kutora danho.

Kana uchikwira, kungave kuri paStairMaster, ako ekumberi matanho, kana kukwira chikomo, mhuru dzako dzinofanirwa kushanda nesimba kuti urambe uchisimudza zvitsitsinho zvako nhanho.

8. Yakasimba glutes

Iyo gluteus maximus mhasuru iri mumaburi, uye mamwe emhasuru dzakasimba mumuviri. Basa ravo guru nderekufambisa hudyu nezvidya, saka kukwira masitepisi ibasa rinovimba zvakanyanya nemagirazi akasimba.

Zvimwe zvakanaka

Kunze kweiyo cardio uye simba mabhenefiti, kushandisa iyo StairMaster kwakanakira zvimwe zvishoma zvimwe zvinhu, zvinosanganisira hutano hwepfungwa.

9. Knee pain zororo

Kusimbisa ibvi kunoderedza kushushikana pajoini, izvo zvinogona kubatsira kudzikisa marwadzo kana uine osteoarthritis. Kushandisa StairMaster kunoonekwa sekudzikisira-kurovedza muviri uchienzaniswa nekupwanya, kwakanyanya-kukanganisa mhedzisiro yekumhanya pane yakaoma nzvimbo.

10. Positive vibes

Sezvo iwe uchikwira masitepisi muviri wako unoburitsa endorphins, ayo ari "anonzwa-akanaka" makemikari ehuropi ayo anosimudzira manzwiro ako uye anoderedza kushushikana kwako mazinga. Unogona kunzwa kuneta zvishoma pakupera kweStairMaster Workout, asi iwe unofanirwa kunzwa zvakanaka nezve iro basa rawakaisa mukati.

11. Zvakawanda

Kufanana neanotsika-tsika, StairMaster ine akasiyana maseturu kusanganisa yako yekurovedza. Iwe unogona kuronga huwandu hwemaminetsi iwe aunoda kushandisa. Saka kana uchingotanga, iwe unogona kuseta muchina kuti uende kwemaminetsi mashanu kana gumi uye ushande uchibva ipapo.

Zvimwe zvigadzirwa zveStairMaster zvinotouya neakavakirwa-mukati macomputer masikirini ayo anoratidza anozivikanwa masimaki kuti zviite kunge uri kukwira kumusoro kwezvivakwa seEiffel Tower.

12. Zviri kumusoro chete kubva pano

Kusiyana nekukwira masitepisi chaiwo, ayo anoda kudzoka kufamba pasi pamatanho, iyo StairMaster inokuchengeta iwe uchifamba kumusoro nguva dzese. Izvi zvinobatsira nekuti kufamba pasi masitepisi kwakanyanya kusimba pamabvi ako. Iyo turu uye fluid yaunoshandisa se "mabhureki" anotora huwandu hwakanyanya pamajoini nedanho rega rega rekudzika.

Mhedzisiro

Nekuti kushandisa StairMaster kunopa rakakura cardio Workout uku uchisimbisawo mikuru mhasuru mapoka mumuviri wepasi, uri kunyatso kuwana maviri ekurovedza panguva inotora kuita imwe. Nekuda kweizvozvo, zvinokutorera nguva shoma yekuona uye kunzwa mhedzisiro yemaitiro ako matsva ekurovedza muviri.

Kune hutano hwepamoyo huri nani, iyo American Heart Association inokurudzira maminetsi zana nemakumi mashanu pasvondo rekuyera-kusimba kurovedza muviri. Izvi zvinoreva zvikamu zvishanu zvemaminetsi makumi matatu paStairMaster pakumhanya kunonzwisisika vhiki rega rega. Mukati mevhiki kana maviri iwe unofanirawo kutanga kunzwa makumbo ako achiwedzera kusimba uye achiwedzerwa toni.

Kana usina kurovedza muviri nguva dzese, edza iyo kwemaminitsi mashanu kana gumi mazuva ekutanga mashoma uye uone kuti unonzwa sei. Wobva wawedzera kunguva yako uye wedzera kumhanya sezvo kuita kwako kwadzikira kuri nyore.

Tsamba nezve kuonda

Kana iwe uri kufutisa, kurasikirwa nemapaundi mashoma kunogona kubatsira kudzikisa kuwanda kweropa rako, cholesterol, uye mwero wehuga yeropa, pamwe nekutora mumwe wemutoro pamajoini ako. Asi kurovedza muviri kunosanganisira kuita maekisesaizi uye kurovedza muviri kwakanakira kurema uye kugwinya.

StairMaster inozadzisa zvese zviri zviviri zvinangwa. Nekudaro, kusanganisira kutambanudza maekisesaizi, epamusoro-muviri uremu kudzidziswa, uye musanganiswa wemitambo uye kurovedza muviri zvinoita kuti zvinhu zvinakidze iwe mupfungwa nepanyama.

Kuona yako calorie yaunodya uye kudya chikafu chakaringana chakazara nezvibereko nemiriwo, tsanga dzakazara, uye mapuroteni akaonda, uchidzikisira kudyiwa kweshuga yakawedzerwa uye mafuta akazara, zvakare makiyi ekudzora huremu nekuzvichengeta.

Chinokosha

Kana usati wamboshandisa StairMaster, tora nguva yako ushande nemurairidzi kunzvimbo yemunharaunda yako yekusimbisa muviri, kana mumwe munhu anogona kukubatsira kushandisa zvishandiso zvakachengeteka. Unogona kuwana wega mudzidzisi akasimbiswa neAmerican Council paKurovedza muviri munharaunda yako.

Kushandisa StairMaster chiitiko chakapusa, saka hauzodi kudzidziswa kwakawanda kana kutarisa. Uye kana iwe ukaona iwe uchikwanisa kushandisa imwe zvakachengeteka uye payakaenderana hwaro, iwe unogona kunge uchifadzwa chaizvo nesimba rekusimudzira iwe raunonzwa kubva mukuvandudzwa kwehutano.