Abasubathi abagxile ohlotsheni olulodwa kuphela lomsebenzi bavame ukuntula amakhono athile. Yisibonelo esicacile sabagijimi noma abagibeli bamabhayisikili. Lezi zokugcina ziqinisa ama-glutes, ama-hamstrings nenhliziyo ngezinga elikhulu; esikhundleni salokho, inqulu, i-quadriceps, kanye nomgogodla kusetshenziswa kancane. Ukuze ugweme ukungalingani kwemisipha, kuhle ukwenza ezinye izinhlobo zokuzivocavoca okwandisa ububanzi bokunyakaza emzimbeni wethu.
Abanye abagibeli bamabhayisikili bavame ukuphakamisa izihlalo zabo phezulu kakhulu, futhi lokhu kubangela ukwehla komsebenzi oyinhloko, kanye nokwenza buthaka ama-flexible hip. Uma ungayinaki kakhulu leyo misipha, maningi amathuba okulimala.
Ngenhlanhla, ukwethulwa kokuqeqeshwa kwamandla kanye nokuhlanganiswa neminye imisebenzi yenhliziyo nemithambo yegazi kungakwenza umsubathi ophelele. Okukhethwa kukho okuthakazelisayo umshini we-elliptical, ongatholakala kuwo wonke ama-gyms. Lapha sikutshela izinzuzo ezingcono kakhulu ongazithola uma ungumgibeli wamabhayisikili futhi ufuna ukusebenzisa lesi sisetshenziswa sezemidlalo.
khulisa ibhalansi yakho
Ukuze uhlale uzinzile ebhayisikilini, ibhalansi ibaluleke kakhulu. Ngokunengqondo, ngiqonde ukuthi uma ugibela ibhayisikili emizileni noma ezindleleni, ku-static akudingekile. Ukuqinisekisa ukuqeqeshwa ngaphandle kokushwibeka, kuyathakazelisa ukuthi usebenza umzimba wakho ngokuzivocavoca okuthuthukisa ukuzinza, njenge-elliptical.
Uma uke wayizama, uma ugibela kufanele ugcine umgogodla wakho uqinile nezinqulu zakho zibude obufanayo, kuyilapho u-pedaling ngokulinganayo. Futhi, ukuze usebenze ibhalansi yakho ngokwengeziwe, ungagwema ukubamba izibambo zezingalo. Ngokususa ukuzinza ezingalweni zakho, ama-hip flexor, umongo, ama-glutes, nemilenze kuba sengozini ukuze uhlale uqondile.
Uma wesaba ukuhamba ngokushesha futhi ungabambeli ezibambolweni, ngiphakamisa ukuthi wengeze ukumelana ukuze uhambe kancane futhi ulahlekelwe ukwesaba kwakho ukuwa.
Ithuthukisa i-biomechanics
I-elliptical ilingisa ukunyakaza esikwenzayo lapho sikhuphuka ngezitebhisi: usekela unyawo olulodwa, uphoqelele ama-quadriceps akho bese udonsa ukuze ukhuphuke. Inkinga wukuthi kunabantu abagibela izitebhisi ngendlela engafanele. Abanye bavame ukusunduza i-torso yakho phambili, banciphise ama-flexible e-hip futhi babeke ingcindezi enkulu emadolweni nasemhlane ophansi. Uma ufuna ukugibela izitebhisi ngendlela efanele, gcina umhlane wakho uqondile, qinisa isisu sakho, futhi ubeke izinyawo zakho ngobubanzi obuhlukene. Lokhu kuphoqa ama-hip flexor, umongo, ama-hamstrings, nama-glutes ukuthi asebenze ngesinyathelo ngasinye.
Ngakho-ke ku-elliptical kufanele ube nenqubo efanayo. Funda ukwenza kahle ukunyakaza futhi ngiyakuqinisekisa ukuthi uzothuthukisa i-biomechanics yakho nokuma kwakho. Hhayi nje ngebhayisikili, kodwa usuku lwakho nosuku. Lapho umgogodla nezinqulu zakho ziqinile, uzofika ngokushesha noma yikuphi.
Yehlisa ubungozi bokulimala
Ukushintsha usuka ebhayisikilini uye ku-elliptical ngeke kupholise ukulimala kwakho ngomlingo, kodwa kunganciphisa ingozi yokuwandisa emadolweni nasemhlane wakho. Futhi, ukwethula lo mshini kuzosiza ukuqinisa imisipha ezungeze umnyombo, ama-hips, ama-hamstrings, ne-gluteus. Uzoqaphela ukuthi i-elliptical iphinde ibonise ukunyakaza kokugijima, ngakho-ke imisipha ehlukene iyasebenza kunasebhayisikili futhi awenzi noma yimuphi umthelela.
Ingqondo yakho iyakubona ukukhululeka okuthile
Ukuqeqeshwa okuphambanayo kukuvumela ukuthi ugcine ingqondo yakho kokuthile ngaphandle kokuhamba ngebhayisikili nokuhamba ngebhayisikili. Phakathi nesikhathi ukude nebhayisikili, ubuchopho bakho buzobona ukuphumula okuthile kwengqondo. Izikhathi eziningi siziphoqa ukuthi senze umdlalo ofanayo ukuze singalahlekelwa isimo somzimba, kodwa sikhohlwe ngokugcwala kwengqondo. Ukuze ugweme lokho, i-elliptical izoqhubeka nokugeleza kwegazi lakho futhi ingqondo yakho yamukele inselele entsha.