12 Ubwino Wogwiritsa Ntchito StairMaster

Zamkati

• Ndi chiyani?
• Mapindu a Cardio
• 1. Chizindikiro cha aerobic
• 2. Kuyaka kalori
• Mphamvu zimapindulitsa
• 3. Mphamvu zolimbitsa
• 4. Mafupa athanzi
• 5. Olimba ma quadriceps
• 6. Mitambo yolimba
• 7. Amphongo olimba
• 8. Amphamvu glutes
• Maubwino ena
• 9. Kupweteka kwa bondo
• 10. Kugwedezeka kwabwino
• 11. Kusinthasintha
• 12. Zangokhala kuchokera apa
• Zotsatira
• Chidziwitso chokhudza kuchepa thupi
• Mfundo yofunika

Kukwera masitepe yakhala njira yolimbitsa thupi kwanthawi yayitali. Kwa zaka zambiri, osewera mpira ndi othamanga ena adadumpha ndikukwera masitepe m'mabwalo awo.

Ndipo imodzi mwanthawi zolimbikitsa kwambiri mu kanema wakale "Rocky" inali kuwombera ngwazi yamabokosi yomwe ikukwera masitepe aku Philadelphia Museum of Art ndi mphamvu zambiri zotsalira pamwambapa.

Koma m'malo mongodalira masitepe apanyumba panu kapena kunja kwa zinthu zolimbitsa thupi kukwera masitepe, mutha kupeza maubwino omwewo kuchokera kwa StairMaster.

Chida cholimbirachi chimakhalapo kuyambira zaka za m'ma 1980, koma luso lamakono lakhala likuyenda bwino. Zinthu monga kuyang'anira kugunda kwa mtima ndi chowerengera chowotcha kalori zawonjezedwa kwa zaka.

Ndi chiyani?

Mwachidule, StairMaster ndi makina olimbitsa thupi omwe amayenda masitepe, ofanana ndi chopondera, kulola wogwiritsa ntchito kukwera mmwamba mwachangu komanso kutalika kwake. Ikhoza kupereka masewera olimbitsa thupi apamwamba, komanso kulimbitsa minofu yocheperako, makamaka:

• alireza
• mitsempha
• ng'ombe
• ziphuphu

Tiyeni tiwone maubwino khumi ndi awiri azaumoyo pogwiritsa ntchito StairMaster ndi chifukwa chake kuli koyenera kukwera bwato mukamachita masewera olimbitsa thupi.

Mapindu a Cardio

Kugwiritsa ntchito StairMaster kumapereka maubwino kuyambira kumutu mpaka kumapazi. Ngati mumakhala othamanga kapena oyenda, kukwera masitepe kumatha kusintha mayendedwe anu olimbitsa thupi.

1. Chizindikiro cha aerobic

Kukwera masitepe kumalimbitsa mtima ndi mapapo - mafungulo olimbitsa thupi. Mapapu olimba amakulolani kupuma mpweya wambiri, ndipo mtima wathanzi ukhoza kutulutsa magazi okhala ndi okosijeni moyenera kwambiri ku minofu ndi ziwalo zanu zonse.

2. Kuyaka kalori

StairMaster ndi chida chothandiza komanso chochepetsera kulemera kapena kusamalira kulemera kwanu. Kuchita masewera olimbitsa thupi kwa theka la ola pa StairMaster kumatha kuwotcha paliponse kuyambira ma 180 mpaka 260 calories - kapena kupitilira apo - kutengera kulemera kwa thupi lanu komanso kulimba kwa kulimbitsa thupi kwanu.

"Kukwera" mwachangu kudzawotcha ma calories ambiri kuposa gawo lochedwa. Munthu wokhala ndi mapaundi 180 amakonda kuwotcha ma calories ambiri kuposa munthu wa mapaundi 125 akuchita masewera olimbitsa thupi omwewo.

Makina ambiri a StairMaster amabwera ndi ziwerengero zowotcha ma calorie, zomwe zimayesa kuchuluka kwa zopatsa mphamvu zomwe zimatenthedwa ndimasewera olimbitsa thupi kutengera kulemera kwanu.

Mphamvu zimapindulitsa

Kuphatikiza pa zabwino za mtima, StairMasters amatha kulimbitsa thupi lanu ndikulankhula, lomwe lilinso labwino kwa mafupa anu.

3. Mphamvu zolimbitsa

Chifukwa kugwiritsa ntchito StairMaster kumafuna kuti muzitha kuchita zinthu moyenera nthawi yonse yomwe mumakwera ndikupopa miyendo yanu, zimaperekanso minofu yanu yoyambira yolimbitsa thupi. Minofu yolimba yolimbitsa thupi imathandizira kukonza kukhazikika, kupewa kupweteka kwa msana, komanso kuchepetsa ngozi yovulala.

4. Mafupa athanzi

Zochita zolimbitsa thupi, monga kukwera masitepe, zingathandize kuchepetsa chiopsezo cha matenda a m'mimba, ndikuchiza ngati muli nacho kale. Mafupa ndi minofu yamoyo, ndipo kukwera masitepe kumathandizira kukulitsa mafupa. Izi ndizofunikira makamaka mukamakula, chifukwa kutaya mafupa achilengedwe kumawonjezeka mukamakalamba.

5. Olimba ma quadriceps

Quadriceps femoris ndi gulu la akatumba anayi kutsogolo kwa ntchafu. Minofu imeneyi ndi yofunikira poyenda, kuthamanga, ndikungoimirira kuchokera pansi. Ma quads amakulitsa kapena kuwongola bondo, kotero kuti nthawi iliyonse mukachoka pagawo limodzi kupita kwina mumalimbitsa minofu yayikulu, yofunika iyi.

6. Mitambo yolimba

Mitambo ndi minofu itatu kumbuyo kwa ntchafu yomwe imagwira ntchito limodzi ndi ma quads. Amathandizira kupindika bondo, motero amafunikanso kuyenda, kuthamanga, ndikukhala pansi. Nthawi iliyonse mukamayendetsa bondo lanu kuti likwerenso kwina, mitsempha imagwira ntchito yambiri.

7. Amphongo olimba

Monga minofu ina yamiyendo yanu, ana anu amphongo amakulolani kuthamanga, kuyenda, ndi kudumpha, komanso kukhala kofunikira kuti mukhale okhazikika poyimirira. Ng'ombe zanu zimagwirizana nthawi iliyonse mukakweza chidendene kuti mutengepo kanthu.

Mukakwera, kaya ndi StairMaster, masitepe anu akutsogolo, kapena kukwera phiri, ana anu akuyenera kugwira ntchito molimbika kuti azikweza zidendene zanu pambuyo pake.

8. Amphamvu glutes

Minofu ya gluteus maximus ili m'matako, ndipo ndi ina mwamphamvu mwamphamvu m'thupi. Ntchito yawo yayikulu ndikusuntha mchiuno ndi ntchafu, motero kukwera masitepe ndi ntchito yomwe imadalira kwambiri kulimba kwamphamvu.

Maubwino ena

Kupatula pa zabwino za mtima ndi mphamvu, kugwiritsa ntchito StairMaster ndibwino pazinthu zina zochepa, kuphatikiza thanzi lam'mutu.

9. Kupweteka kwa bondo

Kulimbitsa bondo kumachepetsa kupsinjika kolumikizana, komwe kumathandizira kuchepetsa kupweteka ngati muli ndi nyamakazi. Kugwiritsa ntchito StairMaster kumawerengedwa kuti ndi masewera olimbitsa thupi ochepa poyerekeza ndi kukokota, zotsatira zoyipa zakuthamangira pamalo olimba.

10. Kugwedezeka kwabwino

Mukakwera masitepe thupi lanu limatulutsa ma endorphin, omwe ndi "omverera bwino" mankhwala amubongo omwe amakulimbikitsani komanso amachepetsa kupsinjika. Mutha kukhala otopa pang'ono kumapeto kwa kulimbitsa thupi kwa StairMaster, koma muyenera kumva bwino pantchito yomwe mwayika.

11. Kusinthasintha

Monga makina opondera, StairMaster ili ndimapangidwe osiyanasiyana kuti musakanize zolimbitsa thupi zanu. Mutha kukonza pulogalamu yomwe mukufuna kuchita. Chifukwa chake ngati mukungoyambira kumene, mutha kuyika makinawo kuti apite kwa mphindi 5 kapena 10 ndikugwira ntchito kuchokera pamenepo.

Zida zina za StairMaster zimabwera ngakhale ndi makompyuta omangidwa omwe amakhala ndi zikwangwani zotchuka kuti ziwoneke ngati mukukwera nyumba ngati Eiffel Tower.

12. Zangokhala kuchokera apa

Mosiyana ndi kukwera masitepe enieni, omwe amafunika kuti abwerere kutsika pamasitepe, StairMaster imakupangitsani kuyenda nthawi zonse. Izi ndizothandiza chifukwa kuyenda pamakwerero kumakhala kovuta kwambiri m'maondo anu. Minofu ndi madzimadzi omwe mumagwiritsa ntchito ngati "mabuleki" amatenga gawo lalikulu pamalumikizidwe ndikutsika kulikonse.

Zotsatira

Chifukwa kugwiritsa ntchito StairMaster kumakupangitsani kuti mukhale ndi masewera olimbitsa thupi komanso kulimbitsa magulu akulu am'magazi am'munsi, mukupeza zolimbitsa thupi ziwiri panthawi yomwe mumachita. Zotsatira zake, zimakutengerani nthawi yocheperako kuti muwone ndikumva zotsatira za chizolowezi chanu chochita masewera olimbitsa thupi.

Kuti mukhale ndi thanzi lamtima wabwino, American Heart Association imalimbikitsa mphindi 150 pa sabata zolimbitsa thupi zolimbitsa thupi. Izi zikutanthauza magawo asanu a mphindi 30 pa StairMaster mwachangu sabata iliyonse. Pakadutsa sabata limodzi kapena awiri muyeneranso kuyamba kumva kuti miyendo yanu ikukulirakulirakulira.

Ngati simunachite masewera olimbitsa thupi pafupipafupi, yesani kwa mphindi 5 kapena 10 m'masiku oyamba ndikuwona momwe mumamvera. Kenako onjezani nthawi yanu ndikuwonjezera liwiro pamene kulimbitsa thupi kwanu kumakhala kosavuta.

Chidziwitso chokhudza kuchepa thupi

Ngati mukulemera kwambiri, kutaya makilogalamu angapo kungakuthandizeni kuchepetsa kuthamanga kwa magazi, kuchuluka kwama cholesterol, komanso magazi m'magazi, komanso kuchotsa zolemetsa zina pamagulu anu. Koma chizolowezi chochita masewera olimbitsa thupi chomwe chimaphatikizapo kuchita masewera olimbitsa thupi komanso kulimbitsa mphamvu ndichabwino kuti muchepetse thupi komanso kukhala wathanzi.

StairMaster amakwaniritsa zolinga zonsezi. Komabe, kuphatikiza zolimbitsa thupi, masewera olimbitsa thupi, komanso masewera osakanikirana azisangalatsa zinthu zakuthupi ndi zamaganizidwe.

Kuwona kalori yanu ikudya ndikudya zakudya zopatsa thanzi zokhala ndi zipatso ndi ndiwo zamasamba, mbewu zonse, ndi mapuloteni owonda, ndikuchepetsa kumwa shuga wowonjezera komanso mafuta okhathamira, zilinso njira zothandiza kuti muchepetse thupi.

Mfundo yofunika

Ngati simunagwiritsepo ntchito StairMaster, khalani ndi nthawi yogwira ntchito ndi wophunzitsa ku malo azolimbitsa thupi kwanuko, kapena wina amene angakuthandizeni kugwiritsa ntchito zida mosamala. Mutha kupeza wophunzitsira wovomerezeka ndi American Council on Exercise mdera lanu.

Kugwiritsa ntchito StairMaster ndichizolowezi chosavuta, chifukwa chake simudzafunika maphunziro ambiri kapena kuyang'aniridwa. Ndipo ngati mupeza kuti mutha kuyigwiritsa ntchito mosatekeseka komanso mosasinthasintha, mutha kukhala osangalala ndi mphamvu zomwe mumamva mukakhala ndi thanzi labwino.