Mabatirwo elliptical panguva yokurovedza muviri? elliptical mudzidzisi

Vanoshambadza rinorondedzera kwatiri chishamiso zvigadzirwa, achiratidza sei mufananidzo chinokwezva inogona kutengwa. Chokwadi, akakodzera chimiro, unogona kuwana pasina zvakavabatsirei kwako, rekukwazisa nomurovedzi achava kumba kwako, uye iwe unogona kukanganwa pamusoro akaipa utano uye imwe makirogiramu. Dambudziko okushambadza - kuti kutengesa, uye hwedu nemi - kunzwisisa nei tichifanira chigadzirwa ichi uye sei kushandisa gym michina elliptical.

Ngatitaurei kuzivana

Usati iwe zvechokwadi anonakidza zvikuru kugadzira. Zviri chitsidzo muchina pamwe chinjika chinoramba chichingorerutsa mitemo uye handrails ruoko. Pakutanga, mumwe anogona kunzwisisa kuti uyu munhu symbiosis pamusoro wekusimbisa muviri, mira bhasikoro uye and. Kubvuma sanduko uku kunobatsira kuti kutsiva kuva mano kuti atore yakawanda nzvimbo kunyange yokurovedza muviri, tisingatauri guta mufurati.

The zviri simulators izvi

Kana chitiviri zviitwa tsanangura ellipse, akapa zita mamiriro. Ndicho cardio, izvo, kusiyana kwayo vamutangira (the wekusimbisa muviri), anopa kunetseka kumwoyo, saka Zvinokurudzirwa kuti vanhu vakawanda vanoda kutamba mitambo. Usakanganwa kuti kuvapo chero chirwere vanofanira kuona chiremba uye mumwe murairidzi vachakuudza sei kushandisa gym michina elliptical maererano zvinoitwa muviri wako.

The dzinonakidza Pfungwa yechipiri ndechokuti nzvimbo ndege chitiviri waanodzikisira matambudziko mutoro pamusoro ibvi uye neketani mapfundo uye nomuzongoza. Hapana chakavanzika dzidzo iri wekusimbisa muviri rinowanzoshandiswa akadzima nokuda ichi rwakashata maturo.

Mhando elliptical vanodzidzisa

Vari yakakamurwa maererano nheyo basa. Parizvino, pane mhando nhatu simulators:

• Solenoid. Izvi umbozha motokari, izvo chaizvoizvo anogona kutsiva mumwe gym kamuri. Pakanzi yavo - Zvinogoneka yokuisa parameters ari mutoro, saka nokugadzirisa Workout maererano zvinangwa zvako. Unogona kuvapo-akaisa chinhambwe, Workout nguva uye optimum kukosha kurova kwemwoyo. Saka, purogiramu haasi here kutora nguva kubvisa kubva mutoro patinenge. Ndiwo vakanyarara zvikuru, nesimba uye vafuke muchina.
• Magnetic elliptical mudzidzisi. It Tempo uye mutinhimira ari mutambi seti ukuwo, nechido kwavo kunoenderana kubudirira kurovedza. Nokuda kwokuvapo magnets a, ayo unozununguswa imwe flywheel, iri nokudzorwa mutoro, akapa motokari kumeso uye vakaderera ruzha mumatunhu. Zviri zvikuru mutengo-runziro uye zvakakwana yakavimbika chisarudzo.
• Mechanical. Pano mutambi ndiye anokonzera zvikuru uye kumeso pedaling inofamba. Izvi zvinotungamirira gogonera mitoro, zvisina kubatsira chaizvo pamusoro mapfundo. Kunakisa kunganzi kamari cost, asi nhasi vanodzidzisa dzakadaro kushanda vakarega kupinda pamusika.

Akagadzirira kutenga Simulator, pachine, taura vemumhuri yenyu, sezvo zvinotora pamusoro simulators urongwa, kazhinji, vose. Kuti tirambe chimiro yakakodzera rinobva chipa midziyo. Kana uchida kuwana kufadza kushanda muna pfupi, unofanira nyanzvi muenzaniso. The yokupedzisira dzinewo pachako yakatarwa wavo unhu chokuita mugumisiro yechiitwa:

• Kureba nenamo - ndiye amplitude yacho inofamba chitiviri, uko kunoratidzwa zvakananga mugumisiro. Small michina kumba kushandiswa zviri nenamo urefu kusvika 400 mm. Kana ukabvumira nzvimbo uye bhajeti, zvakanakisisa kuteerera vanodzidzisa nyanzvi, umo nhamba iyi yepamusoro zvikuru, mukuwedzera, zvinokwanisika kuti kuchinja kukwirira kwenzwi uye ongorora.
• Flywheel uremu. The yepamusoro kwayo, unotedza kufamba uye kunetseka pamusoro mapfundo. Vaiona avhareji kurema vanenge 10 makirogiramu, kana zvichibvira, unogona kusarudza zvakare.
• Mamita kufamba kweropa. Kazhinji zvinodhura chete yokutevedzera. Kunoitawo kuti chamber uye kuvaka cardio kwemwoyo zvirongwa. Optimum nokudzidziswa kwemwoyo kuverenga nyore, unofanira kutora yenyu 220 zera uye ngaaverenge 70% of zvichiguma nhamba. Izvi zvichava mwero mwoyo, izvo zvichaita kuti vanhu dzose kudzidzisa, kwete kumhanya kubva chiutsi mberi nguva uye kuti vabudirire zvinodiwa zvabuda.

Kana ukasarudza kuti vakakodzera simulators, mufananidzo uye tsananguro kukubatsira kufamba.

Zvavari nokuti

Sezvambotaurwa, chinhu elliptical - zviri cardio kana kurovedza muviri muchina. It anoita zvose zvinokosha zvinodiwa kuti musha kushandiswa mabasa. Izvi kuchikonzerwa uremu uye tightening tsandanyama Uyezve, mumwe basa rinokosha kusimbisa muviri, kukura kutsungirira kufema uye zvemwoyo nehurongwa.

Sam Simulator hakushande kwauri, asi mutoro kunonzwisiswa manyoro kupfuura zvatinosiita kudzidziswa yokurovedza muviri. Zvakakosha kuti beginners, vanhu vari zera uye ane utano kurambidzwa. Huru rakasiyana chinhu chinosiyanisa elliptical anodzidzisa - ndizvo zviri kuitirwa kuti kushandisa pamwe uremu-kubereka, ndiko kuti, kushandisa muviri wako. Anorovedza rezasi asiwo rokumusoro chikamu muviri kwete chete - tichibatsirwa zvimiti. Izvi zvingava kuenderana basa skier, iyo inoshandisa tsvimbo.

nokuda utano kurambidzwa

Makirasi ari elliptical anodzidzisa - ichi kwakakomba muviri, saka kuva nechokwadi kuti nokuyera simba ravo uye zvinogonekwa. Zvakakomba zvemwoyo chirwere, asima, tachycardia uye angina - iri chirwere umo kurovedza muviri yaifanira zvichinyatso enderana zvinodiwa kupinda chiremba.

Kana iwe havatamburi nekuora zvirwere, asi panguva kurovedza anzwe nzwa dzungu, marwadzo, simba, uye kuda kurutsa, kumisa achiunza pakarepo uye chiremba. Teerera muviri wako, uite zvakawanda zvaunogona, uye inotevera nguva kuwedzerwa nguva yokudzidziswa mumwe kana maminitsi maviri.

Mabatirwo elliptical panguva yokurovedza muviri

Not varumbidzwa Workout mukati 2 maawa pashure uchimuka, uye pe2 maawa asati yokurara. The penguva pakati zvokudya uye mabasa, zvakare, havafaniri kuva maawa asingasviki 1.5. Iva nechokwadi kuti agadzirire muviri kushushikana, kuita Workout. Ichi dzinotevedzana chiedza muviri, gara kupota uye tilts.

Achitendeukira kudzidziswa pacharo, yeuka kuti rinofanira kuitwa kusvikira kumagumo. Saka, kana uri ruzivo, kuronga pakutanga basa kwemaminitsi 5, uchiteverwa zvibereko nguva nenguva imwe neimwe maminitsi maviri.

nokudzidziswa mitemo

Chokutanga, chinja kureba handrail uye danho urefu pachavo. Nechinzvimbo muviri wakarurama, uye pedyo micheto That the pedals tsoka dzenyu, zvikuru mutoro vachagamuchira muviri. Usakanganwa kuti huru ndeye chitsitsinho uye chigunwe akasununguka, mabvi zvishoma wakarerekera. Head haafaniri iyerere. Zvino anotanga mberi. Kana uchida vapinze zvakare pamusoro maoko uye shure, shandisa chinjwa njanji.

Kwapera nguva, unogona kushandura kufamba. Zvino kudhonza magaro shure kumabvi vakanga flexed uye kutanga kufamba shure. Izvi achapa mutoro pamusoro gluteus Maximus. Kusimbaradza quadriceps nemhuru, kuteura muviri wako mberi uye murambe uchifamba.

Chimwe kunzwisisa asi zvikuru vakarongeka kufamba: iyerere sezvo pasi napo, sokunge kuedza kugara pasi uye kutanga pedaling.

budirira zvabuda

Iwe kutanga kudzidzisa uye kushandisa elliptical mudzidzisi. Izvo tsandanyama vari kushanda panguva imwe chete? Chokwadi zvakaoma kupindura nokuti zvose zvinoenderana kusimba mutoro wako, nokuti uchinakidzwa "kufamba" riri yakanakisisa Simulator haana maturo. Kana uri kuita zviitwa zvakarurama, richachinja magaro ako, kupomba tsandanyama avo vakashandisa pamateru. In vatanga kuwedzera kurovedza kuchinyanya anoshanda zvakanaka quadriceps.

Kana uchityaira shure kushanda zvakakwana hamstrings uye shure tsandanyama yehudyu. The alternation rwokufamba neshure inodzidzisa mhuru uye kuderedza Shin.

aya hakungoitwi. Kana uchiziva kuti zvakanaka kubata elliptical panguva yokurovedza muviri, ipapo yaunosuma kune chimiro uye yokumusoro chikamu muviri. Mhanya (asi kwete kukuomerai), pectoralis chikuru, kuti biceps uye triceps, kureva honokono uye yokumusoro maoko.

Achipedzisa nyaya elliptical vanodzidzisa, ndinoda kutaura pamusoro zvavo pachena utility. Vanouita tikwanise kuita dzidzo sezvo zvakanyanya sezvo zvichiita, panguva imwe nguva.