Isenokujongeka njenge-contraption ye-Victorian fitness, kodwa i-Air Bike (okanye ibhayisekile yabalandeli kwabanye) yenye yezona ndlela zisebenzayo zokulawula ngokupheleleyo inkqubo yakho yentliziyo, ngaloo ndlela wophula ukubila kunye nokutshisa amafutha ngokufanelekileyo kangangoko.
Kwabaninzi bethu yaziwa ngokuba ngumatshini wokuthuthumbisa kunye nesohlwayo. Ibhayisekile yomoya iqulethe iipedals ezidityaniswe nefeni enkulu ngaphambili, leyo iphinda inikwe amandla ngezibambo ezinde. Cinga ngale nto njenge-hybrid yebhayisekile emileyo yeklasikhi kunye ne-elliptical. Kulo matshini siya kusebenza ngaxeshanye isiqingatha esingaphezulu nesisezantsi somzimba wakho, nto leyo efuna ukuba intliziyo nemiphunga isebenze ngokuphindwe kabini kunzima ukuyigcina.
Ibhayisekile yohlaselo ngokungathandabuzekiyo iye yafumana ukuvela kwakhona ekuthandeni phakathi koluntu oluninzi, njengoko lusebenza ngokugqibeleleyo kunye noQeqesho oluPhezulu lwe-Intensity Interval Training (HIIT) kunye ne-Tabata-style workouts, apho iiseshini ezifutshane, ezide zokubuyisela ngokukhawuleza zilandelwa kukuqhuma okukhulu komthambo.
Indibaniselwano ekhethekileyo yoqeqesho lomzimba oluphezulu / olusezantsi kunye nenyaniso yokuba umlandeli weBhayikhi yoMoya ngokwendalo inyusa ukuxhathisa njengoko umsebenzisi enyusa iintshukumo (ngokusisiseko enikezela ngamanqanaba okumelana okungapheliyo), kuthetha ukuba kunokwenzeka ukonyusa izinga lentliziyo ngomzamo omncinci. Ilungile ukuba unemizuzu elishumi okanye elishumi elinesihlanu kuphela yokuzilolonga.
Uyisebenzisa njani i-Air Bike?
Ngokungafaniyo nebhayisekile emileyo, umatshini ojikelezayo, i-treadmill okanye umatshini wokunyathela, i-Air Bike. ayenzelwanga ngokwenyani iiseshini ze-cardio ezinde apho ezinye iziqendu zomboniso wakho owuthandayo weNetflix zityiwa ngephaneli yemultimedia entle. Kufuneka usebenze kwibhayisekile yomoya ukuze ufumane okuninzi kuyo.
Ukuba yaziwa ngokuba «umtyholi»Sibulela amandla ayo okushiya iimbaleki zifumana umoya emva kokuzilolonga. Ngokuqinisekileyo, kuyenzeka ukuba ujikelezise imilenze yakho ngobunono ngexesha lesiqendu sabahlobo, kodwa ekugqibeleni uya kuba nesithukuthezi kwaye mhlawumbi uzabalazele namava okuhamba ngebhayisekile angeyondalo.
Endaweni yoko, abo bazimiseleyo malunga nokomelela kufuneka babone i-Air Bike njenge umatshini wokugqibela we-HIIT: Ukusebenzisa umthambo apho mhlawumbi uqala ukufudumala mhlawumbi imizuzu emihlanu, ngaphambi kokuya esihogweni imizuzu elishumi okanye engamashumi amabini kwaye ugqibe ngokuphola ngokufanelekileyo.
Iinzuzo zoqeqesho ngeBhayisekile yoMoya
Ukuba ujonge ukuzilolonga okuqatha kakhulu kodwa okufutshane, le bhayisekile ngokuqinisekileyo sisixhobo sakho. Nangona kunokwenzeka ukuba uhlale kwi-a indawo yokutshisa amafutha athambileyo (malunga neepesenti ezingama-70 zomlinganiselo wentliziyo yakho) kangangexesha elide, lo matshini usetyenziswa kakuhle ukwandisa izinga lentliziyo kwaye uqinisekise inkqubo yentliziyo ukuba ibe yi-aerobic kunye ne-anaerobic. Oko kukuthi, xa uphefumla kwaye uqeqesha intliziyo yakho nemiphunga ukuba ikwazi ukutyhala ngamandla nangakumbi kwixesha elizayo usenza umthambo.
I-Air Bike nayo imnandi njenge umatshini wokufudumeza, njengoko ibandakanya uninzi lwamaqela amakhulu emisipha kwaye ifumana ukupompa igazi kwiindawo ezifunayo. Nxibelela kwibhayisekile yomoya imizuzu emihlanu phambi kokuzilolonga okunzima kwaye yindlela entle yokufumana umqolo wakho, amagxa, i-glutes kunye neehamstrings zisebenze.
Ngokufanayo, ikwasisixhobo esihle kakhulu ukubuyisela kwisimo sangaphambili, njengoko ingenayo impembelelo efanayo kumalungu athintekayo, njengamadolo kunye namaqatha, njengokugijima okanye ezinye iindlela eziqhumayo zokuzilolonga kwezemidlalo.
Yandisa amandla engqondo
Isayensi ifumene ukuba nje i-5% yokuphucula kwi-cardiorespiratory fitness ukusuka kwibhayisikili inokulingana ne-15% yokuphucula ukuqina kwengqondo xa ivavanywa. Ukuhamba ngebhayisikile emoyeni kufezekisa ifom yempembelelo ephantsi engenakukwazi ukonakalisa amalungu kunezinye iindlela ze-cardiovascular, ezifana nokugijima okanye ukuxhuma.
Oku kuthetha ukuba iphucula ingwevu yengqondo kwaye inceda ekwakheni iiseli zobuchopho ezintsha kwihippocampus. Yinxalenye yengqondo yakho enoxanduva lwenkumbulo, eqala ukwehla emva kweminyaka engama-30. Ukongeza, ukuhamba ngebhayisikile kunokunyusa ukuhamba kwegazi emzimbeni njengoko izinga lentliziyo likhula.
Yandisa ukutshiswa kwekhalori
Nangona ibhayisekile yoMoya inokuqinisekisa ukuba iyatshisa ukuya kuthi ga kwi-87 calories ngomzuzu, Kubantu abaqhelekileyo ifikelela ngokwenene malunga neekhalori ze-30 ngomzuzu.
Inzuzo engalindelekanga yebhayisekile yomoya yindlela ekulula ngayo ukuyisebenzisa. Kwibhayisekile eqhelekileyo, isikhundla sibaluleke kakhulu, njengokuphakama kwesihlalo kunye neentsimbi zokuphatha ukusuka komnye nomnye kunye nokuphakama kwethu. Oku kuhlala kufuna ukuba kwenziwe useto olukhethekileyo ukunqanda ukwenzakala kunye noxinzelelo oluphezulu lomzimba, ngakumbi umbindi kunye nomva. Nge-Airbike, ekubeni kukho intshukumo ejikelezayo ebandakanya yonke i-trunk kunye nomzimba ophezulu, ihambisa amandla ngokuthe nkqo ngemilenze ngokufanelekileyo ngelixa ikwindawo exhasa ukuhamba kwendalo kwaye oku kukhusela kubunzima.
Unokuthi unayo impembelelo efana nebhokisi. Xa imbethi-manqindi ibethelela phambili ngengalo, ityhala phantsi ngomlenze ukuze idale amandla emzimbeni. Phantse nabani na unokukhwela i-Airbike kwaye ayisebenzise ngokukhuselekileyo kuba umatshini ugcina usendaweni ngelixa usebenzisa.
Ukuphucula ukuguquguquka kunye nokulinganisela
Ibhayisekile enefeni inceda ukuba bhetyebhetye kuba iwenza kancinane amalungu kunye nesinqe. Njengoko sisebenzisa i-ligaments kunye nethoni yemisipha, siya kufumana izakhono zokusebenza ezingaphezulu. Ngaloo ndlela, sinokolula okanye siphakamise ngaphandle komgudu.
I-Air Bike iphinda izuze ibhalansi, kuba izihlunu ezikumqolo ongezantsi kunye nesisu ziqina njengoko sizifumana ngakumbi ngexesha lokuzilolonga. Njengoko sisazi, ukulungelelana kubalulekile kubomi bemihla ngemihla.
jonga amadolo akho
Iibhayisekile zomoya zinolwakhiwo olulodwa olugcina umva wakho uthe tye ngaphandle kokungqiyama kakhulu phezu kwee-handlebars. Olo hlobo loyilo lulungile kubantu abaneentlungu ezingapheliyo emva, abantu abadala, okanye abantu abakhulelweyo.
Kwakhona, phantse zonke iibhayisekile ezimileyo, ngaphandle kokuba mhlawumbi iibhayisekile ezijikelezayo, zilula kakhulu kumalungu kwaye zifunxa zonke iimpembelelo emadolweni, emaqatheni nasezinqeni. Oko kuthetha ukuba singasebenzisa ibhayisekile yohlaselo ngokukhuselekileyo nokuba sineemeko zempilo esele zikhona ngaphambili.
Yomeleza imisipha yomzimba ongezantsi
Ukusebenzisa ukuxhathisa okuphezulu ngelixa ukhwele ibhayisekile yefeni kunokunceda ukuqinisa umzimba wakho ophantsi kunye nemilenze. Ukunyotywa komeleza amathole, imisipha yemilenze, kunye nequadriceps. Kwaye le ntshukumo ikwanceda ukuqinisa umva kunye ne-glutes. Ukuba usebenzisa i-handlebars yebhayisikili, unokuphinda usebenze izihlunu zomzimba wakho ophezulu, kuquka amahlombe akho, i-biceps kunye ne-triceps.
Ngokubanzi, unokubona uphuculo kuluhlu lokuhamba kwamalungu akho ngokusetyenziswa rhoqo kwebhayisekile. Kwakhona, uya kufumana ezona nzuzo zininzi zokukhwela ibhayisekile ukusuka emadolweni akho, emaqatheni nasezinqeni.
Kukulungele ukuba sekhaya
Iibhayisekile zomoya zomelele, zitshiphu, kwaye azithathi ndawo zininzi. Zinezinto ezininzi kwaye ziqeqesha umzimba wonke ukuze sikwazi ukuzisebenzisa kwiinjongo ezahlukeneyo zempilo okanye iintlobo zoqeqesho.
Ke nokuba i-Air Bike yeyona nto sinayo kwindawo yethu yokuzivocavoca yasekhaya, iluncedo. Inokudibaniswa kunye neebini zamahhala okanye i-calisthenics.
Yeyiphi eyona bhayisekile yomoya ilungileyo?
Njengamaqhekeza amaninzi ezixhobo zokuqina kwe-cardio, i-Air Bike ayincinci, nokuba oomatshini abasisiseko baxabisa malunga nama-400 eeuro. Nangona kunjalo, kuyathethelela ukwahlukana nemali encinci yezinto ezifana nesitulo esilungelelaniswa ngokupheleleyo, ikhompyuter yoqeqesho ebhodini, kunye neendawo eziqinileyo ezakhelwe ukuthatha isohlwayo. Kwakhona, okukhona i-fan enkulu ngaphambili, kokukhona ukuxhathisa komoya ngakumbi ibhayisekile inokuvelisa.
Uhlaselo kudala lwaba lelinye lawona magama makhulu kunye nalo Elite Assault Air Bike kusenokwenzeka ukuba yenye yezona zinto zibalaseleyo, ezinamalungu ashinyene kakhulu kangangokuba iimbaleki eziqeqeshelweyo zinengxaki yokugoba nokwaphuka.
Uhlaselo lukwayaqonda ukuba iimbaleki ziyathanda ukwahlula amalungu omzimba, nto leyo ethetha ukuba iimveliso zabo zinezikhonkwane zokuphumla iinyawo zakho ukuba ujolise kumthambo ongentla womzimba, ngelixa ujolise kumzimba wakho ongezantsi kunokwenzeka. .
Umjikelo woMoya oPhinda kabini Schwinn Airdyne AD8 yenye imodeli ecetyiswa kakhulu, ukuqhayisa ngeempawu eziqaqambileyo ezifana nekhompyuter eneenkcukacha ekwibhodi ebonisa ukuzilolonga kwexesha elicwangcisiweyo, kunye nokukwazi ukuqhagamshela kwi-ANT+ izixhobo zokujonga izinga lokubetha kwentliziyo malunga nokutshiswa kwekhalori ezithembekileyo kunye nolwazi lokomelela.
Mngcipheko
Abalandeli abakhulu bavula iibhayisekile zokubetha, kodwa Ababoneleli kangako. njengevili lokuqhuba elinzima. Oko kuthetha ukuba iibhayisekile zomoya zezona zilungele ukuthambisa umzimba wakho wonke, hayi ukwakha izihlunu. Kungabalulekile ukwazi olu lwazi ukuba sifuna ukubumba umzimba kunye nokuphuhlisa izihlunu ezibhityileyo. Kungabalulekanga ukuba siza kuncipha ixesha elide ngenxa yokuba izihlunu ezibhityileyo zikhawuleza imetabolism, ngoko sinokutshisa iikhalori ezininzi naxa ubukele iNetflix.
Enye i-drawback enokwenzeka ivela kwi-joint- and back-friendly building. Olu hlobo loyilo lukhulu ukuba unesimo se-skeletal-muscular efuna ukunakekelwa okukhethekileyo. Kwelinye icala, olu yilo luyasithintela ukuba singazicel’ umngeni ukuba asinayo loo ngxaki. Ukuba kunjalo, kufuneka sazi ukuba i-Air Bike akayi kuwaqinisa amathambo kunye nokuhamba, ukubaleka, okanye ukuqeqeshwa kwamandla. Ke ngoko, kuyacetyiswa ukuba wenze umthambo wokuthwala ubunzima njengokuhamba epakini okanye ukuzilolonga.
Enye into engalunganga yebhayisikili yokuhlaselwa ivela kwinto yokuba inceda ukunciphisa umzimba ngokukhawuleza. Iibhayisekile zomoya zilungile kwi-cardio ebukhali kuba kulula ukuyisebenzisa; Ngapha koko, akusayi kufuneka utyhale ivili lokuqhuba elinzima. Kwaye yingxaki leyo. Abantu abaninzi bayayivuyela inkqubela yabo ekhawulezileyo baze bayigqithise. Isengumbono ombi kuba imisipha ayiyi kuba nexesha lokubuyisela kwaye ngenxa yokuba umzimba uya kuqhelana nomzamo. Oko kukhokelela kwizihlunu ezibuthathaka kunye nokucotha kwemetabolism, okuthetha ukuba singakwazi ukufumana ubunzima kwaye sijonge ithoni encinci ekusebenziseni kakhulu ibhayisekile yomoya.
Uziqeqesha njani ngebhayisekile yohlaselo?
Abathandi be-CrossFit bayayithanda i-Air Bike (ekwabizwa ngokuba yi-Assault Bike, kuba iluphawu olukhethwayo), kuba ineziphawuli zomzamo onokubalwa ngokulula. Ngokusisiseko, i-Air Bike ibonelela Izixa ezingapheliyo zokuxhathisa, ngoko ke iimbaleki zinokukhuphisana ngeekhalori ezitshiswe kwixesha elinikiweyo, elihlala liyinqaku eliphambili kwii-Workouts of the Day (WOD) ukuyila.
Ibhayisekile yoMoya yabaQalayo
Kwabasaqalayo, zama ukutshibilika ibhayisekile ngoqeqesho olulula lwethuba, ugxininise kwi-RPM (uhlaziyo ngomzuzu) ukuseta kwidispleyi, okanye ukubala ngesandla isikhencezi sakho ngokuqaphela inani leenyovwayo kwithuba lemizuzwana eli-10 kwaye uliphindaphinde. .
Zifudumeze imizuzu emihlanu ngokunyola kancinci kwi-40rpm imizuzu emibini, uze unyuse eli nani nge-10rpm ngomzuzu ngamnye de ufikelele kumanqaku emizuzu emihlanu. Xa sele ufudumala, zama ukutyhala/ukutsala ngamandla imizuzwana engama-30, uqinisekise ukuba i-cadence yi-80-90rpm kulo lonke ixesha lokubaleka, ngaphambi kokuba uthobe ukuya ku-30-40rpm imizuzu emibini. Phinda eli khefu izihlandlo ezihlanu ukuya kwezisibhozo.
Eliphakathi kwaye liphambili
Abadlali abaphakathi banokuthatha eli thuba kunye nexesha elide, elinamandla ngakumbi, ngelixa linciphisa ixesha lokuphumla.
Ungaphinda uzame indlela ye-CrossFit kwaye usebenzise ikhawuntari yekhalori yebhayisekile yakho (ukuba unayo) ukutshisa inani leekhalori ngomzuzu omnye. Qala ngeekhalori ezintathu ngomzuzu wokuqala, ezintandathu kwisibini, ezisithoba kwisithathu, njalo njalo. Kuthatha imizuzu elishumi kuphela ukuba izinto zibebuhlungu ngokwenene.
Iimbaleki ezikwinqanaba eliphezulu kufuneka zijonge ukongeza imithambo eyongezelelweyo ngaphandle kwebhayisekile kubuchule boqeqesho lwekhefu. Umzekelo woku unokuba yi-10 calorie evuthayo kwi-Air Bike elandelwa zilishumi zokuhlutha ibhayisekile.