Exercise Bike: indlela ukusingatha ukuba unciphise umzimba? Le nkqubo kunye neziphumo zoqeqesho

Kutshanje, olu hlobo obuqinileyo naabo ababathandayo, umthambo ibhayisekile ezifana, iye isetyenziswe ngempumelelo kuphela midlalo. Ngoku oku kusothuse nabani na, kuba ngoku bafumana uqeqesho ibhayisekile nokufumaneka kubo bonke - kufuneka nje ukuba bathenge umrhumo iklabhu ukuqina okanye ukufumana umqeqeshi lobuqu.

iinzuzo Lilonke

Ezi seshoni ezijolise ekolulweni intliziyo, imithambo yegazi kunye nemiphunga, yinto uhlobo Cardio, ngoko eli candelo bobabo ezifanele olo didi Cardio. Kubalulekile ukuba wazi xa ukhetha imodeli yendlela ukujamelana nawo, ukuba unciphise umzimba nokomeleza imisipha intliziyo.

Oku kulandela ukuba iiklasi rhoqo kwi ibhayisekile emileyo unako ukuphucula unyamezelo ebonakalayo iyonke. Amajoni omzimba uba ukumelana kakhulu iintlobo ezahlukeneyo izifo: izifo an ezosulelayo uhlobo, ukutyeba, lwegazi kunye nangaphezulu. Ukongeza, oko kuyanceda ukomeleza izihlunu namathambo kunye namalungu, kuthintela uxinzelelo nokudinwa.

Abaninzi bayazibuza, usebenzisa i umthambo ibhayisekile: indlela ukusingatha ukuba unciphise umzimba? Njengoko sisazi, umthambo benzakalise kunye umntu okunempilo, ukuba akazi imithetho esisiseko. Yonke loo nto ke iza kuhamba ngaphantsi.

Zakhetha i umthambo ibhayisekile ukunciphisa umzimba, kufuneka angathandabuzi impumelelo yayo, Ngokuba amandla ekunene, oko kunika umthambo yokwenene aerobic, yaye ngenxa apho kukho ngamanqatha elivuthayo olusebenzayo. Inkqubo umzimba uphela ngokwemvelo, kuyimfuneko kuphela ukunika ixesha Amazing oyifunayo.

Zeziphi izihlunu isebenze le nkqubo ngexesha Amazing?

Olu hlobo kuyi sisixhobo ubhetyebhetye ukunciphisa umzimba phantsi kweemeko eziqhelekileyo ebomini, kuba ngempumelelo isebenza kuzo zonke amaqela kwezihlunu enkulu. Ngexesha uqeqesho olunzulu ibhayisekile emileyo ukusebenza izihlunu ngenkuthalo inxaxheba ze ezimpundwini, namathole, esinqeni kunye umva.

Xa iqondo ntshikilelo ukuya besiphelelo nga va ukuqina kwizihlunu izandla kunye namaphephandaba. Sebenzisa ibhayisekile sisixhobo kangangoko ukuba olusebenzayo ubunzima kunye nokwanda ukutya. Xa usebenza kuyo kuyidla isixa elifanayo calories ngexesha nokubaleka kakhulu. Ngenxa uphando sinokuthi umthambo olufanayo seyure umntu uyakwazi ukutshisa ngaphezulu kwama-500 calories.

Imithetho ezisisiseko umthambo ibhayisekile ukunciphisa umzimba

Nazi ezinye izicwangciso ezilula, ukugcinwa leyo negalelo ekunciphiseni ngokukhawuleza kwaye ikhuselekile, kunokwenzeka ukuba umzimba wakho ikwimo egqibeleleyo. uqeqesho Bicycle kufuneka rhoqo, kufanele kukhunjulwe ukuba, ngenxa yokuba kuphela kulo mzamo iya kuba luncedo ngokwenene. Kuyimfuneko ukuba kuqulunqwe isicwangciso uqeqesho ngamnye, oko kokuvumelana nomqeqeshi wakhe kunye nogqirha. Iyazigatya kubaluleke kakhulu ukuthathela ingqalelo iimpawu ngabanye eziphilayo. ishedyuli okukhethiweyo kufuneka kulandelwe ngqo, kungenjalo umqeqeshi ekhaya abe kwenye into engento, nto leyo kakhulu kwigumbi langaphakathi zokuhlala mihla.

Ubuncinane umzimba, kwaye uqale umsebenzi imisebenzi enkulu yonke imihla, ixesha yoqeqesho apho kuya kubakho imizuzu eli-15-20, kwaye inqanaba umthwalo avareji ikhethiwe. Kuba abo uqeqesho kakhulu kwaye ijolise ukufumana nemiphumo emihle ngexesha elifutshane, umxube ngokupheleleyo uya Cycling Training kathathu ngeveki, ihleli imizuzu 40-60. A kwekhefu phakathi kweeseshoni kufuneka ibe ziintsuku 1-2, kwanele ukuba umzimba yakwazi angachacha ngokupheleleyo.

Ngubani kuphela nsinya umzobo, kodwa ukunciphisa umzimba kufuneka sihlanganise uqeqesho olunzulu yokudla okhethiweyo okanye balandele imithetho yokutya okunempilo. Ngaphandle amandla angalawulwa akukho mzamo emzimbeni akukho unako ukunceda ekujonganeni umzimba.

Ekwenzeni inkqubo yoqeqesho lomntu kufuneka ithathele ingqalelo nesalathisi ebaluleke kakhulu - izinga intliziyo, izinga intliziyo. Ngaxeshanye kufuneka lizame ukuqinisekisa ukuba babengama-kufutshane 60-70% yenqanaba eliphezulu. Ukuze ngokuchanekileyo ukubala eli xabiso, kufuneka uthabathe 220 ukusuka ubudala layo langoku.

Bonisani kwi ngebhayisekili emileyo

Xa imilenze enamandla akwanelanga, kwaye intliziyo ayikho ukulungele ukuba imithwalo eziphakamileyo, umxube ngokupheleleyo bekuya kuba ukuqalisa uqeqesho kunye iseti jikelele olulandelenayo. Yena wenza kolu luhlu lulandelayo:

• ukuqala ukuba imizuzu 1.5 xa waxovula ukumelana 4;
• Okulandelayo le ngcaciso ashushu-up kwinqanaba 5;
• imizuzu 4 zomsebenzi kakhulu ngo-6;
• imizuzu embalwa yomsebenzi xa counteracting level 7;
• 4 ngoxa uxhathise imizuzu 6;
• Izinga umzuzu sbavlenie xa uxhathiso 5;
• umzuzu koqiniso kwinkcaso 4.

Oku, mhlawumbi, okona kubaluleke kakhulu, apho ukuqala ku nabani na kuqala kakuhle ibhayisekile.

Ngokunzulu inkqubo yokuzilolonga zhiroszhigatelny

Ijolise asungule inkqubo esebenzayo umtshiso ezityebileyo, ukwanda unyamezelo sentliziyo ukwandisa umthamo luncedo emiphungeni. It utshintsha isantya kunye nobungakanani ukuxhathisa izixhobo zemidlalo.

• Iqala ukuzilolonga imizuzu lula kwinkcaso 4;
• ukufudumeza umzuzu ngokunzulu-5;
• ilandelwa alternation wokuzila Nyova Ubude olucothayo imizuzu 2 kunye resistor-5.

Zonke ezi ifanele ukwenziwa ngononophelo kwaye ngocwangco ukuba akabi buhlungu. Abantu abaninzi ngaphambi kokuba wenze isigqibo malunga kokuthenga le projectile ngokwam ufuna kwakhona ukuqinisekisa ukusebenza zayo ingcinga ukuhlolisisa zonke iingenelo neengozi ukusetyenziswa kwayo. Into elandelayo kulo baya kukunceda.

Sebenzisa ibhayisekile ukunciphisa umzimba - iziphumo

Hudeniya ukusebenza kule izixhobo zemidlalo kudityaniswe iseti kwemisipha mass nokomeleza imilenze. Akukho mfuneko yokuba ukubonis Nyova nje, kufuneka ukuba kungadityaniswa uqeqesho ibhayisikili aerobics ukuba namanye amaqela kwezihlunu nawo lubuyele kwisiqhelo. Abaninzi abaqapheli Nyova kwi projectile umthambo ibhayisekile ebizwa indlela ukujamelana nawo, ukuba ukunciphisa umzimba, uze uthethe kwawo yayo.

Ukusetyenziswa kakhulu kakuhle ngendlela ikhaya reviews ibhayisekile umthambo ezilahlekileyo ubunzima bathi yiloo nto. Iziphumo zokuqala eziphathekayo kukufanele ulinde iiveki ezi-2 ngoqeqesho olunzulu. Kufuneka ukuphuhlisa umkhwa Nyova mihla yonke, umzamo esiphezulu. Bonke abathengi abaye basebenzisa le kuyi, ambona ukuncitshiswa ubunzima ubuncinane 2 kg iiveki ezi-2. Ngumbono omhle kakhulu. Le japan ebangela ukuba uloyiso ezintsha.

Abantu abaninzi bathi ngaphandle umthambo ezongezelelweyo ukuze kufikelelwe isiphumo ebambekayo cishe akunakwenzeka, ubunzima uya kuhlala, bayiqinisa imilenze kunye ngeempundu. Iziphumo ezingentle umthambo elide - ke imimoya umva kunye kwamathanga.

Ngexesha uqeqesho ibhayisekile emileyo ukuba asingawo onke amaqela kwezihlunu isebenze, ngoko ekunciphiseni ayikho njengoko ababelindele oyifunayo. Ukutya ilahleko ubunzima kungekho ngaphantsi ebalulekileyo, kukuba bathobele imithetho ethile amandla ukuze ubone iziphumo oluhlala luhleli. Ngexesha noqeqesho kwi ibhayisekile endaweni kufuneka wenze konke okusemandleni, esebenzisa iqondo ezinqwenelekayo yokunganyangeki.

Izimo

Ngaphandle kwento yokuba ibhayisekile ithathwa njengenye izixhobo zemidlalo likhuselekileyo ehlabathini, xa ukhetho yayo kwaye kufuneka luthathele ingqalelo iimeko apho loo uqeqesho kunokuba yingozi. Abo abathwaxwa naziphi na ukwenzakala kwekhadi spinal, akakwazi abawenzi lo mshini. Kunokwenzeka kuphela kwi projectile, apho mayixhotyiswe backrest esikhethekileyo kuba ngundaba-spinal.

Ukukhetha le projectile efanelekileyo ukusetyenziswa ekhaya

Zininzi izinto ezinjalo ezemidlalo. Xa ukhetha i umthambo ibhayisekile ekhaya, into engcono ukuthenga ukuba abonela ubungakanani indlu? kuya kuphela uyazi. izixhobo zemidlalo ezinjalo zizakubalulwa idatha yazo zangaphandle, efana nobukhulu, izileyi ezothutho, ulawulo angalinganiyo esandeni.

kuyi Icwecwe yeyona ifanelekileyo abo amagumbi ezincinane, apho kukho khona eninzi isithuba izixhobo zemidlalo. Ukudlala isixhobo ebalulekileyo xa umqeqeshi akanayo nendawo article kwi indlu, ukuba sasingahlali ndawonye nokuhlambulukileyo. Apha kwakhona idlala indima iividiyo ezisemgangathweni intshukumo yakhe free. Abaninzi musa cinga ngokusebenzisa inkqubo okanye umsebenzi ibhayisekile, indlela ukujamelana nawo, ukuba ukunciphisa umzimba, khumbula ukuba ukususela amaxesha ngamaxesha. Ngoko ke, kulindeleke akukho iziphumo ezibambekayo.

Brand kakhulu oqhelekileyo Bikes, phakathi esingasinceda ukufumana ukhetho zikufaneleyo wena - ukuba Body Umfanekiso ubudala, Kettler, Torneo, HouseFit kunye nabanye.

Kutheni ku-ndlu umqeqeshi?

Okokuqala kufuneka ukuchaza injongo, nto leyo izixhobo ezithandwayo zemidlalo ziya kusetyenziswa. Kusenokuba yimfuneko yokukhuthaza impilo jikelele ukwenzela uphuhliso amandla izihlunu, ukuphucula unyamezelo yomzimba. Abo abantu babe nesifo sentliziyo, amalungu nokuphefumla prolemy kunye nokufunyanwa enjalo iya kwamkeleka kakhulu. Ukukhetha isithuthuthu ngenxa ikhaya, apho abaveza? Iyafuna ukunikela ingqalelo sizathu siyintloko uEllerines. Ngapha koko, kukho iindlela ezahlukileyo, nto leyo yahluke kwezinye iinkalo ezibalulekileyo. Ukusuka yonke le iyantlukwano, ungakhetha leyo engcono imisebenzi sootvtstvovat. Kufuneka wazi, ukuthenga i umthambo ibhayisekile, indlela yokujongana ukuba unciphise umzimba ngenxa kuxhamle eziphilayo.