Vamhanyi vanotarisa pamhando imwe chete yechiitwa vanowanzove vakashomeka mune mamwe maitiro. Ndiyo muenzaniso wakajeka wevamhanyi kana mabhasikoro. Iyo yekupedzisira inosimbisa glutes, hamstrings uye mwoyo kusvika pamwero mukuru; pachinzvimbo, hudyu, quadriceps, uye musimboti zvinoitwa zvishoma. Kuti udzivise kusaenzana kwemascular, zvinokurudzirwa kuita mamwe marudzi ekudzidzira anowedzera huwandu hwekufamba mumuviri wedu.
Vamwe vanochovha mabhasikoro vanowanzo simudza chigaro chavo zvakanyanya, uye izvi zvinokonzeresa kuderera kwebasa repakati, pamwe nekunetesa hudyu flexors. Kunyanya kuregedza tsandanyama idzodzo, mukana mukuru wekukuvara unovawo.
Sezvineiwo, kuiswa kwesimba rekudzidziswa uye kusanganiswa nemamwe mabasa emwoyo anogona kukuita iwe mumhanyi akazara. Sarudzo inonakidza ndeye elliptical muchina, iyo inogona kuwanikwa mune zvese gyms. Pano tinokuudza zvakanakisa zvaunogona kuwana kana iwe uri mutyairi webhasikoro uye uchida kushandisa iyi mitambo yemitambo.
wedzera chiyero chako
Kuti urambe wakagadzikana pabhasikoro, kuenzanisa kunokosha zvikuru. Zvine musoro, ndinoreva kana iwe ukachovha bhasikoro munzira kana nzira, mune static hazvidiwi. Kuti uve nechokwadi chekudzidziswa pasina kuzununguka, zvinonakidza kuti iwe unoshanda muviri wako nemaekisesaizi anovandudza kugadzikana, senge elliptical.
Kana iwe wakambozviedza, kana wakwira unofanirwa kuchengeta core yako yakasimba uye chiuno chako chiri pahurefu hwakafanana, uchitsika-tsika mukufamba. Zvakare, kuti ushande chiyero chako zvakanyanya, unogona kudzivirira kubata pamabatiro emaoko. Nekubvisa kudzikamisa kubva mumaoko ako, hudyu yako inoshanduka, core, glutes, uye makumbo zvinokanganiswa kuti urambe wakatwasuka.
Kana iwe uchitya kuenda nekukurumidza uye kusabatirira pazvibato, ndinokurudzira kuti uwedzere kuramba kuti uende zvishoma uye urasikirwe nekutya kwako kudonha.
Inovandudza biomechanics
Iyo elliptical inotevedzera mafambiro atinoita kana tichikwira masitepisi: unotsigira tsoka imwe, manikidza quadriceps yako uye dhonza kumusoro kuti ukwire kumusoro. Dambudziko nderekuti kune vanhu vanokwira masitepisi nenzira isingaite. Vamwe vanowanzosundira torso yako mberi, kupfupisa hudyu flexors uye kuisa kudzvinyirira kwakawanda pamabvi uye kuderera shure. Kana iwe uchida kukwira masitepisi zvakanaka, chengetedza musana wako wakatwasuka, simbisa dumbu rako, uye tsoka dzako chiuno-upamhi zvakaparadzana. Izvi zvinomanikidza hip flexors yako, musimboti, hamstrings, uye glutes kune simba kuburikidza nedanho rega rega.
Saka pane elliptical unofanirwa kuve nehunyanzvi hwakafanana. Dzidza kukwenenzvera mafambiro uye ini ndinokuvimbisa kuti iwe uchavandudza yako biomechanics uye chimiro. Kwete chete yebhasikoro, asi yako yezuva nezuva. Kusimba kwepakati uye chiuno chako, ndiko kukurumidza kwaunosvika chero kupi.
Inoderedza njodzi yekukuvara
Kuchinja kubva pabhasikoro kuenda kune elliptical hakuzoporese kukuvara kwako, asi kunogona kuderedza njodzi yekuvawedzera mumabvi ako nekumusana. Zvakare, kuunza muchina uyu kuchabatsira kusimbisa mhasuru dzakatenderedza musimboti, mahudyu, hamstrings, uye gluteus. Iwe uchave waona kuti elliptical inoratidzawo mafambiro ekumhanya, saka mhasuru dzakasiyana dzinoshandwa pane mubhasikoro uye isu hatiite chero kukanganisa.
Uropi hwako hunoona kumwe kurerukirwa
Kudzidzira kuyambuka kunotendera iwe kuti uchengete pfungwa dzako pane chimwe chinhu kunze kwekuchovha bhasikoro uye bhasikoro. Munguva yaunenge uri kure nebhasikoro, uropi hwako hunozoona kumwe kuzorora kwepfungwa. Nguva zhinji tinozvimanikidza kuita mutambo mumwe chete kuti tisarasikirwa nechimiro chemuviri, asi tinokanganwa nezvekuzara kwepfungwa. Kuti udzivise izvozvo, iyo elliptical icharamba ichiita kuti ropa rako riyerere uye pfungwa dzako dzichigamuchira dambudziko idzva.