Uma usanda kuqalisa ngokuzivocavoca noma sekuyisikhathi eside usuqedile, into yokugcina ofuna ukuyenza yenza iphutha iningi lethu elenzayo - ukwenza okuningi kakhulu, maduze kakhulu .
Ukuhamba kanzima akukona nje kukukhathaze futhi kukudabukisayo, kubeka umzimba wakho engozini yokulimala . Umzimba wakho udinga isikhathi sokwakha ukukhuthazela namandla, yingakho kungcono ngaso sonke isikhathi ukunciphisa umzimba.
Umqeqeshi we-elliptical omuhle wabaqalayo, okukuvumela ukuba unciphise indlela yakho yokuzivocavoca kwe-cardio . Umqeqeshi we-elliptical uyisinqumo esihle ikakhulukazi uma udinga ukucindezeleka okuncane emalungeni ngenkathi ubeka inhliziyo yakho nomzimba ophansi.
Ikunikeza ukuqeqeshwa okuphansi komthelela, ngaphandle kokuhlangenwe nakho okwenziwe ngamathambo owawuthola ngokugijima noma uhamba ku-treadmill.
Kungase kube ukukhetha okuhle uma unenkinga yamadolo. Ngenxa yokuthi ayikho umthelela, kulula kumadolo nasezintweni kodwa kunesisindo esibalulekile, okubalulekile ekwakheni amathambo aqinile, imisipha, nezicubu ezihlangene.
Njengebhonasi, uma umshini wakho unamathemba, usebenza umzimba wakho wonke okusho ukuthi ushise amakholori amaningi ngenkathi uthola ibhande elincane kakhulu lebhokisi lakho.
Ukuqapha kwalokhu kusebenza
Bheka udokotela wakho ngaphambi kokuba uzame lokhu okusemandleni uma kukhona izifo, ukulimala noma usemithi engathinta izinga lenhliziyo noma ukusebenza kwakho.
Ukuzivocavoca kwe-cardio ephansi kakhulu kuvame ukunconywa ukunciphisa izingozi zezempilo nokugcina isimo somzimba. Kodwa isimo sakho singumuntu ngamunye.
Enye enye inothi - okokuqala uma uzama umqeqeshi we-elliptical, cishe uzozizwa kakhulu emzimbeni wakho ophansi, ikakhulukazi i-quads. Kungokwemvelo ukuzwa ukushisa njengoba imisipha yakho isebenza futhi kungase kudingeke uqale ngomsebenzi omfishane, imizuzu engu-10 noma ngaphezulu, futhi kancane kancane usebenze ngendlela yakho kuze kube sekusebenzeni isikhathi eside njengoba ukha ukukhuthazela okwengeziwe.
Okokugcina, qinisekisa ukuqapha amandla akho. Indlela elula ukuhamba ngokuzikhandla kwakho okubonakalayo, isilinganiso se-1 kuya kwezingu-10 sokuthi usebenza kanzima kangakanani emazingeni ahlukene wokuqina.
Kulo mdlalo, uzohlala phakathi kweNqanaba 4 kulokhu Ishadi Lokuthuthukiswa Ebonakalayo, okuyizinga elilula lokufudumala kanye neNqanaba 6 elingaphandle kwendawo yakho yokududuza. Yenza izinguquko kulo lonke ukuqeqeshwa ukuze uhlale ngokulinganisela .
Indlela Yokwenza Umsebenzi Wokuqala We-Elliptical
- Landela ingxenye ngayinye yomsebenzi, usebenze ukuthola ijubane / ukumelana okuvumela ukuthi usebenze ngesilinganiso esiphakanyisiwe sokuzikhandla okubonwayo.
- Phindela emuva uma uzizwa uphefumula kakhulu noma imisipha yakho izwa buthakathaka noma idinwe. Kufanele uzizwe sengathi udlala umzimba, kodwa kufanele futhi ukwazi ukukhuluma ngemisho ephelele.
- Yenza lo msebenzi cishe izikhathi ezingu-3 ngesonto onosuku lokuphumula phakathi.
- Intuthuko ngokufaka imizuzu embalwa njalo lapho usebenza kuze kube yilapho usufike kumaminithi angu-30.
- Yelula umzimba wakho ophansi emva kokuzivocavoca kwakho.
Umsebenzi wokuqala we-Elliptical
| Isikhathi | Intensity / ijubane | I-RPE |
| 5 iminithi | Sukuma ngentambo ekhululekile futhi ugcine ukumelana noma imigwaqo ephansi | 4 |
| 3 iminithi | Ukwandisa ukumelana kanye / noma izimpande ukunyuka okungu-1 ukuya kwezingu-4 noma uze usebenze kanzima kunezinga lakho lokufudumala. Kufanele uzizwe usebenza, kodwa kufanele ukwazi ukuqhuba ingxoxo. Lona ijubane lakho lokuqala | 5 |
| 2 iminithi | Ukwandisa ukumelana kwakho kanye / noma imigwaqo futhi kuze kube yilapho usebenza kanzima kunokwesisekelo | 5-6 |
| 3 iminithi | Nciphisa ukumelana noma imigwaqo emuva kokuqala | 5 |
| 2 iminithi | Ukwandisa ukumelana kwakho kanye / noma imigwaqo futhi kuze kube yilapho usebenza kanzima kunokwesisekelo | 5-6 |
| 5 iminithi | Nciphisa ukumelana noma izimpande emuva ezingeni elikhululekile ukuze uphole phansi | 4 |
| Ingqikithi yesikhathi sokusebenza: Amaminithi angu-20 |
Umsebenzi omuhle! Thatha isiphuzo esihle samanzi ukuqinisekisa ukuthi u-hydrated kahle futhi uqinisekise ukuthi usula phansi imishini ngenetha elihlanzekile.
Ukuthuthukiswa Nge-Elliptical Workout
Ukuze uthuthuke ngalolu hlelo lokusebenza, qala ngokungeza amanye amaminithi angu-3 e-ramps elula ezingeni le-5 bese ubakhulisa imizuzu emibili ngaphambi kokwenza ubunikazi beminithi emihlanu.
Ungahlala kulelo zinga ngesonto bese ufaka enye ingxenye yamaminithi amathathu umsebenzi olula futhi imizuzu emibili umsebenzi onzima. Manje usezingeni elingamaminithi angu-30 lokuzivocavoca. Lokhu kuhlangabezana nesisombululo esincane sokusetshenziswa komsebenzi nsuku zonke sokwenza umsebenzi owenziwe ngomzimba olinganiselayo.