Iimbaleki ezigxile kuhlobo olunye kuphela lomsebenzi zidla ngokunqongophala kwizakhono ezithile. Ngumzekelo ocacileyo weembaleki okanye abakhweli beebhayisikile. Le yokugqibela yomeleza i-glutes, i-hamstrings kunye nentliziyo kumlinganiselo omkhulu; endaweni yoko, i-hip, i-quadriceps, kunye ne-core zisetyenziswa kancinci. Ukuze ugweme ukungalingani kwemisipha, kuyacetyiswa ukuba wenze ezinye iintlobo zokuzivocavoca ezandisa uluhlu lwentshukumo emzimbeni wethu.
Abanye abakhweli beebhayisikile bakholisa ukuphakamisa izihlalo zabo phezulu kakhulu, kwaye oku kubangela ukuncipha komsebenzi ophambili, kunye nokwenza buthathaka i-hip flexors. Okukhona uzityeshela ezo zihlunu, kokukhona uya kuba nethuba elikhulu lokwenzakala.
Ngethamsanqa, ukuqaliswa koqeqesho lwamandla kunye nokudibanisa neminye imisebenzi ye-cardiovascular kunokukwenza ube yimbaleki epheleleyo. Inketho enomdla ngumatshini we-elliptical, onokufumaneka kuzo zonke ii-gyms. Apha sikuxelela ezona zibonelelo zibalaseleyo onokuzifumana ukuba ungumntu ohamba ngebhayisikile kwaye ufuna ukusebenzisa ezi zixhobo zemidlalo.
ukwandisa ibhalansi yakho
Ukuze uhlale uzinzile kwibhayisikili, ukulinganisela kubaluleke kakhulu. Ngokwengqiqo, ndithetha ukuba xa ukhwela ibhayisekile kwiindlela okanye iindlela, kwi-static akuyimfuneko. Ukuqinisekisa uqeqesho ngaphandle kokuguqula, kuyathakazelisa ukuba usebenze umzimba wakho ngokuzivocavoca okuphucula ukuzinza, njenge-elliptical.
Ukuba ukhe wayizama, xa ukhwela kufuneka ugcine umbindi wakho uqinile kwaye isinqe sakho sikwindawo yobude obufanayo, ngelixa unyoba ngendlela elinganayo. Kwakhona, ukusebenzisa ibhalansi yakho ngakumbi, unokukuphepha ukubambelela kwimibambo yeengalo. Ngokususa ukuzinza kwiingalo zakho, i-hip flexors yakho, i-core, i-glutes, kunye nemilenze iyancipha ukuze uhlale uthe tye.
Ukuba uyoyika ukuhamba ngokukhawuleza kwaye ungabambeli kwizibambo, ndicebisa ukuba ungeze ukuxhathisa ukuhamba ngokukhawuleza kwaye ulahlekelwe uloyiko lwakho lokuwa.
Ukuphucula i-biomechanics
I-elliptical ilinganisa intshukumo esiyenzayo xa sinyuka ngezinyuko: uxhasa unyawo olunye, nyanzela i-quadriceps yakho kwaye utsale ukuya phezulu. Ingxaki kukuba kukho abantu abakhwela izinyuko ngendlela engafanelekanga. Abanye bavame ukunyusa i-torso yakho phambili, ukunciphisa i-hip flexors kunye nokubeka uxinzelelo oluninzi emadolweni kunye nomqolo ophantsi. Ukuba ufuna ukunyuka izitebhisi ngokufanelekileyo, gcina umva wakho ngokuthe tye, qinisa isisu sakho, kwaye ube neenyawo zakho ububanzi be-hip-width ngaphandle. Oku kunyanzelisa i-hip flexors, i-core, i-hamstrings, kunye ne-glutes amandla kwisinyathelo ngasinye.
Ke kwi-elliptical kufuneka ube nobuchule obufanayo. Funda ukugqibelela intshukumo kwaye ndiyakuqinisekisa ukuba uya kuphucula i-biomechanics yakho kunye nokuma. Ayiphelelanga nje ngebhayisekile, kodwa yeyosuku lwakho nosuku. Okona unamandla umbindi kunye nesinqe sakho, kokukhona uya kufika naphi na ngokukhawuleza.
Ukunciphisa umngcipheko wokulimala
Ukutshintsha ukusuka kwibhayisekile ukuya kwi-elliptical akuyi kuphilisa ngomlingo ukulimala kwakho, kodwa kunokunciphisa umngcipheko wokuwanyusa emadolweni nasemva. Kwakhona, ukwazisa lo matshini kuya kunceda ukuqinisa imisipha ejikeleze umbindi, isinqe, i-hamstrings, kunye ne-gluteus. Uya kuqaphela ukuba i-elliptical iphinda ibonise intshukumo yokubaleka, ngoko ke izihlunu ezahlukeneyo zisetyenzwa ngaphezu kokuhamba ngebhayisikili kwaye asenzi nayiphi na impembelelo.
Ingqondo yakho ibona ukukhululeka okuthile
Uqeqesho lomnqamlezo lukuvumela ukuba ugcine ingqondo yakho kwenye into ngaphandle kokukhwela ibhayisekile kunye nokukhwela ibhayisekile. Ngexesha ukude nebhayisekile, ingqondo yakho iya kuqaphela ukuphumla okuthile ngokwasengqondweni. Amaxesha amaninzi siyazinyanzela ukuba senze umdlalo ofanayo ukuze singaphulukani nemilo yomzimba, kodwa siyalibala malunga nokuhluthwa kwengqondo. Ukuze ugweme oko, i-elliptical iya kuqhubeka ukufumana igazi lakho lihamba kunye nengqondo yakho yamkele umngeni omtsha.