Maubwino 10 a Elliptical Machine Workout

Zamkati

• Ubwino wamakina elliptical
• 1. Limbikitsani mphamvu zanu komanso mphamvu ya cardio
• 2. Kutentha ma calories ambiri
• 3. Ikani nkhawa pang'ono pamafundo anu
• 4. Chitani masewera olimbitsa thupi kumtunda ndi kumunsi
• 5. Kutentha mafuta amthupi
• 6. Yang'anirani minofu ya mwendo
• 7. Sinthani malire anu
• 8. Khalani olimba pambuyo povulala
• 9. Sangalalani ndi zosankha zosiyanasiyana
• 10. Phunzirani msanga
• Zovuta
• Tengera kwina

Ngati nthawi zambiri mumayenera kudikirira pamzere kuti mugwiritse ntchito makina olimbitsira thupi nthawi yayitali, simuli nokha. Wophunzitsa elliptical ndi amodzi mwamakina ofunidwa kwambiri a Cardio m'malo olimbitsa thupi. Ndichisankho chapamwamba pazida zolimbitsa thupi zapakhomo.

Nanga ndichiyani pamakina ocheperako omwe amapangitsa kuti akhale otchuka? Onani maubwino 10 awa ndikusankha nokha.

Ubwino wamakina elliptical

1. Limbikitsani mphamvu zanu komanso mphamvu ya cardio

Kuchita masewera olimbitsa thupi, kotchedwanso cardio, ndi gawo lofunikira pazochita zolimbitsa thupi. Mukamachita masewera olimbitsa thupi, mtima wanu ndi mapapo anu amafunika kugwira ntchito molimbika kuti minofu yanu ikhale ndi magazi ambiri komanso mpweya wabwino.

Makina a elliptical amakulolani kuti mukhale ndi masewera olimbitsa thupi, omwe angalimbikitse mtima wanu, mapapo, ndi minofu. Izi, zimathandizanso kukulitsa mphamvu komanso kupirira.

Pogwiritsa ntchito elliptical, mutha kuchita masewera olimbitsa thupi kwambiri komanso kulimbitsa thupi kwa thupi.

2. Kutentha ma calories ambiri

Ngati mukuyang'ana njira yoti muchepetse kutentha kwa kalori wanu munthawi yochepa, tulukani pa elliptical. Kutengera ndi momwe mumalemera, makina amtunduwu amatha kutentha pafupifupi ma calories 270 mpaka 400 mphindi 30. Mapeto otsikawa amayimira munthu wolemera mapaundi 125, pomwe kumapeto kwake ndi kwa munthu wolemera mapaundi 185.

Kuwotcha mafuta ochulukirapo kuposa omwe mumadya kumatha kukuthandizani kuti muchepetse kunenepa. Kuti mukulitse kutentha kwa kalori yanu, lingalirani kukulitsa kulimba kwa kulimbitsa thupi kwanu.

3. Ikani nkhawa pang'ono pamafundo anu

Pamene elliptical inagunda makina a cardio kumbuyo mzaka za m'ma 1990, othamanga omwe anali ndi mafupa opweteka komanso ovulala mopitirira muyeso anasangalala ndi lingaliro loti atha kuphunzitsa matupi awo amtima ndikuthana ndi zovuta zina pamagulu awo.

Mawondo anu, akakolo, chiuno, ndi ziwalo zina zimatha kumenyedwa mukamathamanga kapena kuchita masewera olimbitsa thupi. Popeza phazi lako silimachotsa pamiyendo ndi elliptical, makina awa amapereka mtundu wochepa wa masewera olimbitsa thupi.

adawonetsa kuti kulimbitsa thupi elliptical kumatha kuchepetsa kwambiri kulemera kwake poyerekeza ndi kuthamanga, kuthamanga, ndi zolimbitsa thupi zofananira. Mwanjira ina, ndi elliptical, mutha kupitiliza kuphunzira osatopa ndi kubwera komwe kumadza ndi masewera olimbitsa thupi.

4. Chitani masewera olimbitsa thupi kumtunda ndi kumunsi

Makina elliptical okhala ndi ma makina ndi amodzi mwamakina ochepa opangira ma cardio omwe angakupatseni kulimbitsa thupi kwapamwamba komanso kutsika. Chinsinsi chokulitsa maubwino apamwamba ndikugawa kulemera kwanu ndi kukana kwanu chimodzimodzi. Mwanjira ina, pompani manja anu mwachangu momwe mukusunthira miyendo yanu.

Mukamaliza bwino, elliptical imatha kuwongolera ma glute, hamstrings, quads, chifuwa, kumbuyo, biceps, triceps, ndi minofu yanu yapakati.

5. Kutentha mafuta amthupi

Chifukwa cha kutentha kwambiri kwa kalori, elliptical imatha kukuthandizani kuti muchepetse mafuta m'thupi ndikukweza minofu yanu munthawi yochepa, makamaka ngati mumayang'ana kwambiri ntchito yapakatikati. Kuti muwonjezere kuwotcha mafuta, muyenera kuyang'ana pa.

Ganizirani kuwonjezera maphunziro apakatikati pama elliptical anu okhala ndi 2 mpaka 1 chiyerekezo: masekondi 30 a ntchito yolimba, yotsatiridwa ndi masekondi 15 akuchira, kapena masekondi 60 a ntchito yayikulu, kenako masekondi 30 akuchira. Osasiya kuyendetsa miyendo yanu panthawi yopuma. Pitirizani kusuntha pedals, koma pang'onopang'ono.

6. Yang'anirani minofu ya mwendo

Mutha kusintha kukana komanso kupendekera kwa zopondera phazi pamtunda. Mukamachita izi, mutha kuthana ndi minofu yosiyanasiyana mthupi lanu kuphatikiza ma quads, glutes, hamstrings, ndi ana anu amphongo.

Powonjezera kupendekera, mutha kumva kumbuyo kwa thupi lanu likuyaka. Mukasinthitsa phazi m'munsi, mutha kumva kuti ma quads anu akugwira ntchito molimbika. Kuphatikiza apo, popeza phazi limasunthira kumbuyo, mutha kusintha momwe mukuyendera ndikuyang'ana kwambiri pamiyendo yanu ndi ma glutes.

7. Sinthani malire anu

Kuchita masewera olimbitsa thupi kungathandize kulimbitsa mafupa anu. Koma kodi mumadziwa kuti zingathandizenso kuti mukhale osamala? Ngati mungayime molunjika ndikusiya ma elliptical handles, mutha kuwongolera minofu yanu yayikulu ndikugwira ntchito moyenera.

Onetsetsani kuti kukana ndikuwongolera kumayikidwa pamlingo woyenera kuti muthe kugwiritsa ntchito makina a elliptical mosamala osagwiritsa ntchito magwiridwe ake.

8. Khalani olimba pambuyo povulala

Ngati mukuyamwitsa kuvulala ndipo simungathe kutenga nawo mbali pazochita zanu zanthawi zonse, kugwiritsa ntchito elliptical ikhoza kukhala njira yabwino yomangirira kapena kukhalabe olimba. Popeza ndi masewera olimbitsa thupi otsika pang'ono, zimapangitsa kuti muzimangika m'malo anu am'mimba kuposa kuchita masewera olimbitsa thupi, monga kuthamanga, kuthamanga, kapena kudumpha.

Kugwiritsa ntchito elliptical mutavulala kungakuthandizeni kuyambiranso kuyenda. Itha kuthandizanso kulimbitsa minofu ndi malo olumikizirana mafupa, kwinaku mukuchotsa nkhawa pamalo ovulala.

9. Sangalalani ndi zosankha zosiyanasiyana

Makina a elliptical nthawi zambiri amapereka machitidwe osiyanasiyana omwe amakonzedweratu omwe amatsanzira kukwera mapiri, maphunziro amkati, ndi zina zomwe mungasankhe zomwe zingakuthandizeni kupeza mtundu wa masewera olimbitsa thupi omwe mukufuna.

10. Phunzirani msanga

Chimodzi mwamaubwino a elliptical ndikuti sizitenga nthawi kuti muphunzire kuyigwiritsa ntchito. Ngakhale njira yophunzirira ndimakina iyi ndiyosavuta, mungafune kufunsa wophunzitsira kuti akuwongolereni ngati simunagwiritsepo ntchito kale. Amatha kukupatsirani malangizo amomwe mungagwiritsire ntchito moyenera komanso mtundu wa masewera olimbitsa thupi omwe angakhale abwino pazolinga zanu zolimbitsa thupi.

Poyamba pa elliptical, mungafune kungogwiritsa ntchito zopondapo phazi. Mukangozolowera kayendedwe ka makinawo, mutha kuwonjezera ma handles.

Zovuta

Palibe chomwe chimakhala changwiro monga chikuwonekera, ndipo izi zimaphatikizapo dziko lolimbitsa thupi. Ndi zabwino zonse zomwe zimadza chifukwa chogwiritsa ntchito elliptical, pali zovuta zina zofunika kukumbukira.

"Kuyenda kwa elliptical kumasiyana pang'ono kuposa kuthamanga kapena kuyenda, chifukwa chake minofu ndi mwendo zimayendetsedwa mosiyanasiyana," atero a John M. Martinez, MD, oyang'anira oyang'anira masewera azachipatala ku Pain Free Running. "Kusiyana kumeneku kwa kutsegulira minofu kumatha kubweretsa kuvulala ngati thupi siligwirizana ndi minyewa yatsopano ndikuwombera."

Akuwonetsanso kuti popeza elliptical ndiyotsika kwambiri kuposa kuthamanga kapena kuyenda, mutha kuwona zopindulitsa zochepa pamphamvu yamiyendo chifukwa chopanikizika pang'ono pamapazi.

Chifukwa chakuchepa uku, Dr. Martinez akuti mutha kuwonanso kuchepa kwamphamvu kwa mafupa poyerekeza ndi kuthamanga kapena kukweza. Izi ndichifukwa choti katundu wapamwamba kapena zovuta zimakonda kukulitsa ndikusintha kachulukidwe ka mafupa a thupi lotsika.

Tengera kwina

Kuphatikiza makina elliptical mumachitidwe anu olimbitsa thupi kumatha kuthandizira kulimbitsa mtima wanu, mapapo, ndi minofu, ndikukulimbikitsani kulimba mtima kwanu, kukonza magwiridwe antchito anu, ndikuwotcha mafuta ambiri. Imeneyi ndi njira yabwino ngati muli ndi mavuto olumikizana kapena mukufuna kuti mukhale ndi thanzi labwino pambuyo povulala.

Ngakhale wophunzitsa wotsika uyu ndi chisankho chabwino kwambiri pamagulu olimbitsa thupi, ndikofunikira kuti muphatikizenso masewera ena olimbitsa thupi mukamayang'ana kuti mulimbikitse miyendo yanu ndikulimbitsa mafupa. Izi ndizofunikira makamaka kwa othamanga ndi othamanga ampikisano.