Njira 7 Zopangira Masewero Anu a StairMaster kupita Pagawo Lotsatira

Zamkati

• 1. Sungani Kaonekedwe Kanu
• 2. Osaumirira
• 3. Chitani Awiri pa Nthawi
• 4. Sinthani
• 5. Onjezani Zolemera
• 6. Yesetsani Kupatula
• 7. Yang'anirani Kugunda kwa Mtima Wanu
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Inu-ndi miyendo yanu-mutha kudziwa kupindika kwa makina opondera ndi makina azitali zazitali, koma pali njira yina yopezera mtima wopopera mtima pamalo ochitira masewera olimbitsa thupi omwe mwina mukuyiwala za izi: zolimbitsa thupi za StairMaster. Ngati mwawopsezedwa ndikukulitsa gawo lanu lolimbitsa thupi m'mbuyomu, musawope ayi.

Pano, Adam Friedman, mphunzitsi wotchuka ku Venice, California, ali ndi poyambira momwe mungagwiritsire ntchito StairMaster kuti mupindule kwambiri ndi ma stair-climber. (Zokhudzana: Kodi Kukwera Masitepe Ndikoyenera Nthawi Yanu?)

1. Sungani Kaonekedwe Kanu

Kuyika zovuta pazigawo zoyenera za thupi lanu - glutes ndi hamstrings m'malo mwa msana wanu - pang'onopang'ono ndikukhala bwino. "Mukasakidwa, mukuyika kumbuyo kwanu ndikuchepetsa ma glutes," akutero.(Osanenapo kuti mwina mukuyika gawo labwino la kulemera kwanu pamakina okwerera masitepe.) Palibe vuto kupendekera patsogolo m'chiuno-kusuntha komwe kumapangitsa chidwi kwambiri-bola pamene mukuyendetsa msana wanu molunjika, akuti. (BTW, nachi chifukwa chake mungafune kuganizira makina oyendetsa pambuyo pake.)

2. Osaumirira

Mukudziwa kusunthaku: mnzake wochita masewera olimbitsa thupi akukwera masitepe, akugwira m'mbali mwa makinawo moyo wokondedwa. "Izi sizikuthandizira thupi lanu kugwira ntchito molimbika-ndiko kubera," akutero Friedman. Ngati mukumva kuti mulibe bwino, kugwira mopepuka mbalizo kukuthandizani kuti mukhale okhazikika. Koma musadalire kuti iwo adzakuchirikizani. Izi zimachepetsa katundu wa thupi lanu pamasitepe ndikuchepetsa mphamvu ya kulimbitsa thupi kwanu kwa StairMaster. Pamapeto pake, mukufuna kukulitsa luso lanu kuti musagwiritse konse.

3. Chitani Awiri pa Nthawi

Mukakhala okonzeka kukwera masitepe kupita kumalo otsatira, yesetsani kudumpha. "Potenga masitepe akuluakulu, mumayang'ana ma glute ndi ntchafu zapamwamba, komwe kuli minofu yambiri," akutero Friedman. "Mukakhala ndi minofu yambiri, m'pamenenso mumatentha kwambiri." Yambani pang'onopang'ono ndikuyang'ana kwambiri kukwera mmwamba ndikukhala olimba, akutero.

4. Sinthani

Kupita patsogolo kumayang'ana ma glute ndi ma hamstrings anu, koma ngati mukuyang'ana kuti mugwiritse ntchito ma quads anu, tembenukani ndikumaliza gawo lanu la StairMaster kulimbitsa thupi kumbuyo. "Ndikusunthika kwakukulu ngati mukuyang'ana kuti muthe kulimbitsa thupi chifukwa chodzikongoletsa kapena ngati mukufuna kufotokoza mayiyu," akutero Friedman. Kapena, yesani masitepe odutsa, pomwe thupi lanu limatembenuzidwira kumanja kapena kumanzere pamene mukukwera. Kusunthaku kudzakhudza omwe akuberani, okhazikika, ndi gluteus medius. (Zokhudzana: Buku Lathunthu la Minofu Yanu Yamatako)

5. Onjezani Zolemera

Kumva kukhala wolimba mtima, wodekha, komanso womasuka? Gwirani ma dumbbells musanapite kukayamba kulimbitsa thupi kwanu kwa StairMaster. Mukakwera, onjezani biceps curl, makina osindikizira, kapena kukweza mbali. Kuchita zinthu zambiri monga izi kumagwira ntchito m'magulu ambiri a minofu ndikukweza kugunda kwa mtima wanu, akutero Friedman. (Takonzeka kukwera mopitirira muyeso? Yesani machitidwe 9 ovuta kwambiri komanso opambana kuchokera kwa ophunzitsa.)

6. Yesetsani Kupatula

Si chinsinsi kuti ndife okonda maphunziro apanthawi. (ICYW, nayi momwe masinthidwe amasiyana mosiyanasiyana ndi ma circuits.) Mutha kutanthauziranso maubwino a nthawi ndi masitepe. Pakulimbitsa thupi koyenera kwa StairMaster, womberani mphindi 20 mpaka 30 pamakina. Yambani ndi kutentha kwa mphindi 10 kuti mutsegule mtima wanu ndi minofu yanu. Kenako, yambitsirani mphindi 10 mpaka 15 zokha. Yambani ndi chiŵerengero cha 1: 1 cha mphamvu yakuya ndi kuchira-tinene kuti 1 miniti, 1 miniti kuchoka-kutsatiridwa ndi kuzizira kwa mphindi 5 mpaka 10, akutero Friedman.

7. Yang'anirani Kugunda kwa Mtima Wanu

Mutatha kuwonjezera StairMaster pamachitidwe anu olimbitsa thupi sabata iliyonse, yambani kuzindikira momwe thupi lanu likuchitira. Pogwiritsa ntchito kuwunika kwa mtima, yesani nthawi yomwe zimatengera kuti mtima wanu ubwerere kumalo opumira mukamaliza kulimbitsa thupi, Friedman akuwonetsa. Thupi lanu likakhala lokhazikika, nthawi yakuchira imachepa. "Zonsezi zimangokhudza kugunda kwa mtima wanu komanso kuchepetsa nthawi yanu yochira," akutero.

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