Kungase kubukeke njenge-contraption ye-Victorian fitness, kodwa i-Air Bike (noma ibhayisikili labalandeli kwabanye) ingenye yezindlela eziphumelela kakhulu zokulawula ngokuphelele isimiso senhliziyo, ngaleyo ndlela yephule umjuluko futhi ushise amafutha ngendlela ephumelelayo ngangokunokwenzeka.
Kwabaningi bethu yaziwa njengomshini wokuhlukumeza nokujezisa. Ibhayisikili lomoya liqukethe ama-pedals axhunywe ku-fan enkulu ngaphambili, yona ebuye inikwe amandla yizibambo ezinde. Cabanga ngalokhu njengengxube yebhayisikili emile yakudala kanye ne-elliptical. Kulo mshini sizosebenza kanyekanye ingxenye engaphezulu nephansi yomzimba wakho, okudinga inhliziyo namaphaphu ukuthi kusebenze kanzima ngokuphindwe kabili ukuze kuqhubeke.
Ibhayisikili lokuhlasela ngokungangabazeki liye laphinde laduma phakathi kweningi lomphakathi wokuqina, njengoba lisebenza kahle kakhulu ne-High Intensity Interval Training (HIIT) kanye nokuzilolonga kwesitayela sase-Tabata, lapho amaseshini okululama amafushane, amade alandelwa ngokushesha ukuqhuma okukhulu kokuzivocavoca.
Inhlanganisela eyingqayizivele yokuqeqeshwa komzimba okungaphezulu/okuphansi kanye neqiniso lokuthi umlandeli we-Air Bike ngokwemvelo unyusa ukumelana njengoba umsebenzisi enyusa ukunyakaza (ngokuyisisekelo enikeza amazinga angapheli wokumelana), kusho ukuthi kungenzeka ukukhulisa ukushaya kwenhliziyo ngomzamo omncane owengeziwe. Kuhle uma unemizuzu eyishumi noma eyishumi nanhlanu kuphela yokuzivocavoca.
Ungalisebenzisa kanjani igama elithi Air Bike?
Ngokungafani nebhayisikili elivamile elimile, umshini oyi-elliptical, i-treadmill noma umshini wokunyathela, i-Air Bike akuklanyelwe ngempela amaseshini e-cardio ende lapho ezinye iziqephu zombukiso wakho oyintandokazi we-Netflix zisetshenziswa ngephaneli ye-multimedia enhle kakhulu. Kufanele usebenze ngebhayisikili lomoya ukuze uthole okuningi kulo.
Uma yaziwa ngokuthi «iqhinga likasathane» kungenxa yekhono layo elingokwemvelo lokushiya abasubathi belulama ngemva kokujima okukhandlayo. Impela, kuyenzeka ukuthi uphendukise imilenze yakho ngesineke ngesikhathi sesiqephu Sabangane, kodwa uzogcina unesithukuthezi futhi mhlawumbe uzabalaza nokuhamba ngebhayisikili okungekona okwemvelo.
Kunalokho, labo abazimisele ngokufaneleka kufanele babone i-Air Bike njenge umshini wokugcina we-HIIT: Ukusebenzisa ukujima lapho mhlawumbe uqala ukufudumala khona mhlawumbe imizuzu emihlanu, ngaphambi kokuya esihogweni imizuzu eyishumi noma engamashumi amabili futhi uqedele ngokuphola okuhloniphekile.
Izinzuzo zokuqeqeshwa ngebhayisikili Lomoya
Uma ufuna ukujima okunamandla kakhulu kodwa okufushane, leli bhayisikili nakanjani liyigajethi yakho. Nakuba kungenzeka ukuhlala ku-a indawo yokushisa amafutha athambile (cishe amaphesenti angu-70 okushaya kwenhliziyo yakho okukhulu) isikhathi eside, lo mshini usetshenziswa kangcono ukwandisa izinga lokushaya kwenhliziyo futhi wenze uhlelo lwenhliziyo nemithambo yegazi lube yi-aerobic ne-anaerobic. Okusho ukuthi, lapho uhefuzela futhi uqeqesha inhliziyo namaphaphu akho ukuthi akwazi ukuphusha ngamandla ngokuzayo uma uzivocavoca.
I-Air Bike nayo imnandi njenge umshini wokushisa, njengoba ibamba iningi lamaqembu amakhulu emisipha futhi idonsa igazi ezindaweni ezidingayo. Gxumela ebhayisikilini lomoya imizuzu emihlanu ngaphambi kokujima ngamandla futhi kuyindlela enhle yokwenza kusebenze umhlane wakho, amahlombe, ama-glutes nama-hamstrings.
Ngokufanayo, liphinde ithuluzi elikhulu for ukuvuselelwa, njengoba ingenawo umthelela ofanayo emalungeni athintekayo, njengamadolo namaqakala, njengokugijima noma ezinye izinhlobo zokuqhuma kokuzivocavoca kwezemidlalo.
Yandisa amandla obuchopho
Isayensi ithole ukuthi ukuthuthukiswa okungu-5% nje kokuqina kokuqina kwenhliziyo kusuka ekugibeleni kungalingana nokuthuthukiswa okungu-15% kokuqina kwengqondo lapho kuhlolwa. Ukuhamba ngebhayisikili komoya kufinyelela ifomu elinomthelela ophansi okungenzeka ukuthi kulimaze amalunga kunezinye izindlela zenhliziyo, njengokugijima noma ukugxuma.
Lokhu kusho ukuthi kuthuthukisa indaba empunga yobuchopho futhi kusiza ekwakheni amangqamuzana obuchopho amasha ku-hippocampus. Kuyingxenye yobuchopho bakho ebhekele inkumbulo, eqala ukwehla ngemva kweminyaka engama-30. Ukwengeza, ukuhamba ngebhayisikili kungakhuphula ukugeleza kwegazi emzimbeni njengoba izinga lokushaya kwenhliziyo likhula.
Yandisa ukushiswa kwekhalori
Nakuba ibhayisikili lomoya lingaqinisekisa ukuthi liyasha kufika kuma-calories angu-87 ngomzuzu, kubantu abavamile ngempela ifinyelela cishe ama-calories angu-30 ngomzuzu.
Inzuzo engalindelekile yebhayisikili lomoya ukuthi kulula kangakanani ukulisebenzisa. Ebhayisikilini elivamile, isikhundla sibaluleke kakhulu, njengokuphakama kwesihlalo nezibambo ukusuka komunye nomunye nokuphakama kwethu. Lokhu ngokuvamile kungadinga ukwenza ukusetha okukhethekile ukuze kugwenywe ukulimala nokucindezeleka okuphezulu komzimba, ikakhulukazi umongo nomhlane. Nge-Airbike, njengoba kukhona ukunyakaza okujikelezayo okubandakanya wonke umzimba nomzimba ongaphezulu, idlulisa amandla ngokuma mpo ngemilenze ngokuphumelelayo ngenkathi isesimweni esisekela ukugeleza kwemvelo futhi lokhu kuvikela ngokumelene nobunzima.
Ungase uthi une umphumela ofana nesibhakela. Lapho umshayisibhakela eshaya phambili ngengalo yakhe, uphusha phansi ngomlenze wakhe ukuze akhe amandla emzimbeni. Cishe noma ubani angakwazi ukugibela i-Airbike futhi ayisebenzise ngokuphepha ngoba umshini ukugcine usendaweni ngenkathi uwusebenzisa.
Ithuthukisa ukuguquguquka nokulinganisela
Ibhayisikili elinefeni lizuzisa ukuguquguquka ngoba lijima kancane amalunga nezinqulu. Njengoba sisebenzisa imigqa kanye nethoni yemisipha, sizothola amakhono amaningi okusebenza. Ngakho, singakwazi ukwelula noma ukuphakamisa kalula.
I-Air Bike iphinde izuzise ibhalansi, ngoba imisipha engemuva nesisu iyaqina njengoba siyinkontileka kakhulu phakathi nokujima. Njengoba sazi, ukulinganisela kubalulekile ekuphileni kwansuku zonke.
qaphela amadolo akho
Amabhayisikili omoya anokwakhiwa okuyingqayizivele okugcina umhlane wakho umile ngaphandle kokuthi uncike kakhulu phezu kwezibambo. Lolo hlobo lokuklama luhle kubantu abanobuhlungu obungapheli bokubuyela emuva, asebekhulile, noma abantu abakhulelwe.
Futhi, cishe wonke amabhayisikili amile, ngaphandle kwamabhayisikili aphendukayo, alula kakhulu emalungeni futhi amunca yonke imithelela emadolweni, emaqakaleni nasezinqulwini. Lokho kusho ukuthi singasebenzisa ibhayisikili lokuhlasela ngokuphephile ngisho noma sinezimo ezithile zempilo ezivele zikhona.
Iqinisa imisipha yomzimba ongezansi
Ukusebenzisa ukumelana okuphezulu ngenkathi ugibele ibhayisikili labalandeli kungasiza ukuqinisa umzimba wakho ophansi nemilenze. I-Pedaling iqinisa amathole, ama-hamstrings, nama-quadriceps. Futhi lokhu kunyakaza kusiza ukuqinisa i-back and glutes. Uma usebenzisa izibambo zebhayisikili, ungasebenzisa futhi imisipha yomzimba wakho ongaphezulu, kuhlanganise namahlombe akho, ama-biceps, nama-triceps.
Ngokuvamile, kungenzeka ubone ukuthuthuka kububanzi bokunyakaza kwamalunga akho ngokusetshenziswa njalo kwebhayisikili. Futhi, uzothola izinzuzo ezinkulu zokuhamba ngebhayisikili ukusuka emadolweni akho, emaqakaleni nasezinqulwini.
Kuhle ukuba sekhaya
Amabhayisikili omoya aqinile, ashibhile, futhi awathathi isikhala esiningi. Aguquguquka futhi aqeqesha wonke umzimba ukuze sikwazi ukuwasebenzisa emigomeni eminingi yokufaneleka noma izinhlobo zokuqeqesha.
Ngakho-ke noma ngabe i-Air Bike kuwukuphela kwento esinayo ejimini yethu yasekhaya, iwusizo impela. Ingahlanganiswa ngisho nezisindo zamahhala noma ama-calisthenics.
Iliphi ibhayisikili lomoya elingcono kakhulu?
Njengezingcezu eziningi ezinkulu zemishini yokuqina kwe-cardio, i-Air Bike ayishibhile, ngisho nemishini eyisisekelo ibiza cishe u-€400. Kodwa-ke, kuvumela ukuhlukana nemali eyengeziwe encane yezinto ezifana nesihlalo esilungiseka ngokugcwele, ikhompuyutha yokuqeqesha ebhodini, nezingxenye eziqinile ezakhelwe ukuthatha isijeziso. Futhi, uma isiphephetha-moya sisikhulu ngaphambili, ibhayisikili lingakwazi ukumelana nomoya.
Sekuyisikhathi eside i-Assault ingenye yamagama amakhulu futhi yayo Elite Assault Air Bike kungenzeka ukuthi ingenye ehamba phambili, enezingxenye eziwugqinsi kangangokuthi ngisho nabasubathi abangochwepheshe baba nenkinga yokugoba nokuphuka.
I-Assault iphinde iqonde ukuthi abasubathi bathanda ukuhlukanisa izingxenye zomzimba, okusho ukuthi imikhiqizo yabo ifaka izikhonkwane zokuphumuza izinyawo zakho uma uqondise ukujima kwangaphezulu komzimba, kuyilapho uqondise umzimba wakho ongezansi nakho kungenzeka. .
I-Double Action Air Cycle Schwinn Airdyne AD8 enye imodeli enconywe kakhulu, eziqhayisa ngezici ezinhle njengekhompuyutha esebhodini enemininingwane eminingi ehlanganisa ukuzilolonga kwesikhawu esisethiwe, kanye nekhono lokuxhuma kumadivayisi okuqapha ukushaya kwenhliziyo kwe-ANT+ ukuze uthole ukushiswa kwamakhalori okuthembekile nolwazi lokufaneleka. indawo yezinga lokushaya kwenhliziyo.
Izingozi
Abalandeli abakhulu bavula amabhayisikili okuhlasela, kodwa Abanikezi ukumelana okungaka. njengesiteringi esisindayo. Lokho kusho ukuthi amabhayisikili omoya angcono kakhulu ekwenzeni ithoni yomzimba wakho wonke, hhayi ukwakha imisipha. Kungabaluleka ukwazi lolu lwazi uma sifuna ukulolonga umzimba futhi sithuthukise imisipha ethambile. Kungabaluleka futhi uma sizokwehlisa isisindo isikhathi eside ngoba imisipha ethambile isheshisa i-metabolism, ngakho-ke singashisa amakhalori engeziwe ngisho noma ubukele i-Netflix.
Enye i-drawback engenzeka isukela ekwakhiweni kwayo ngokuhlanganyela kanye ne-back-friendly. Lolu hlobo lokuklama luhle uma unesimo se-skeletal-muscular esidinga ukunakekelwa okukhethekile. Ngakolunye uhlangothi, lo mklamo usivimbela ukuba sizibekele inselele uma singenayo leyo nkinga. Uma kunjalo, kufanele sazi ukuthi i-Air Bike ngeke aqinise amathambo kanye nokuhamba, ukugijima, noma ukuqeqeshwa kwamandla. Ngakho-ke, ukuvivinya umzimba okuthwala isisindo njengokuhamba ngezinyawo epaki noma ukuqeqeshwa kwesisindo kuyanconywa.
Okunye okungalungile kwebhayisikili lokushaya livela eqinisweni lokuthi lisiza ukulahlekelwa isisindo ngokushesha. Amabhayisikili omoya alungile ku-cardio eqinile ngoba kulula kakhulu ukuwasebenzisa; Phela ngeke udinge ukuphusha isiteringi esisindayo. Futhi lokho kuyinkinga. Abantu abaningi bajatshuliswa ukuthuthuka kwabo okusheshayo bese bekwenza ngokweqile. Kusengumbono omubi ngoba imisipha ngeke ibe nesikhathi sokululama futhi ngoba umzimba uzojwayela umzamo. Lokho kuholela emisipha ebuthaka kanye nokuhamba kancane kwe-metabolism, okusho ukuthi empeleni singakwazi ukukhuluphala futhi sibukeke sincane kakhulu ngenxa yokusebenzisa ngokweqile ibhayisikili lomoya.
Uziqeqesha kanjani ngebhayisikili lokushaya?
Abathandi be-CrossFit bayayithanda i-Air Bike (eyaziwa nangokuthi i-Assault Bike, njengoba iwuhlobo olukhethwayo), ngoba inomaka bemizamo efinyeleleka kalula. Empeleni, i-Air Bike inikeza amanani angapheli okumelana, ngakho abasubathi bangakwazi ukuncintisana nama-calories ashiswe esikhathini esinikeziwe, okuvame ukuba yiphuzu eliyinhloko kumiklamo ye-Workouts of the Day (WOD).
Ibhayisikili Lomoya Labaqalayo
Kwabaqalayo, zama ukutshuza ibhayisikili ngokuqeqeshwa kwesikhashana okulula, ugxile kusethingi ye-RPM (ukuguqulwa ngomzuzu) esibonisini, noma ukubala ngokuzenzela i-cadence yakho ngokuqaphela inani lama-pedal revolutions enkathini eyi-10 bese uyiphindaphinda. .
Zifudumeze imizuzu emihlanu ngokuhamba kancane ku-40rpm imizuzu emibili, bese ukhuphula le nombolo ngo-10rpm njalo ngomzuzu uze ufinyelele kumaki amaminithi amahlanu. Uma usufudumala, zama ukusunduza/ukudonsa kanzima imizuzwana engu-30, uqinisekise ukuthi i-cadence ingu-80-90rpm kuso sonke isikhathi sokugijima, ngaphambi kokuthi wehlise ijubane uye ku-30-40rpm imizuzu emibili. Phinda lesi sikhawu izikhathi ezinhlanu kuya kweziyisishiyagalombili.
Okuphakathi nendawo
Abasubathi abaphakathi bangakwazi ukusebenzisa lezi zikhawu ngenkathi ye-sprint ende, eqine kakhulu, kuyilapho benciphisa isikhathi sokuphumula.
Ungaphinda uzame indlela ye-CrossFit futhi usebenzise ikhawunta yekhalori yebhayisikili lakho (uma unayo) ukuze ushise inombolo emisiwe yamakholori ngomzuzu owodwa. Qala ngama-calories amathathu ngomzuzu wokuqala, ayisithupha kowesibili, ayisishiyagalolunye kowesithathu, njalonjalo. Kuthatha imizuzu eyishumi kuphela ukuthi izinto zibe buhlungu ngempela.
Abasubathi abathuthukile kufanele babheke ukwengeza izivivinyo ezengeziwe ze-off-bike kumasu okuqeqeshwa kwesikhashana. Isibonelo salokhu kungaba ukushiswa kwamakholori angu-10 ku-Air Bike okulandelwa ukuhlwithwa okuyishumi ebhayisikilini.