Zamkatimu
Sikuti aliyense ali ndi mwayi wopita kukachita masewera olimbitsa thupi kuti thupi langa liziwoneka bwino. Yankho labwino kwambiri ndi zida za Cardio kunyumba zomwe zingathandize kuonda, kumangitsa thupi komanso kulimbitsa chitetezo chamthupi ndikuchiritsa thupi. Monga mukudziwa, kulimbitsa thupi kwa cardio ndibwino kuti mukhale wathanzi komanso njira yabwino yochepetsera thupi komanso kukhala wonenepa.
Zida zamtima ndi mitundu yawo
Ngakhale kuti masewera olimbitsa thupi kapena masewera olimbitsa thupi amatha kupezeka poyenda kapena kuthamanga, zida zolimbitsa thupi zapadera ndizodziwika bwino. Pakuchita masewera olimbitsa thupi kuli malo okonzekererako masewera olimbitsa thupi, komwe kumayendetsa njanji, ophunzitsira opitilira njinga zamoto. Ambiri opanga zida zamasewera amatulutsa mtundu wofananira wanyumbayo momwe mungachitire kuti mukokere chithunzicho ndikuchepetsa.
Kunyumba ya cardio mutha kuchita nthawi iliyonse, pomwe mukupita kumalo ochitira masewera olimbitsa thupi, muyenera kukhala ndi nthawi yolimbitsa thupi panja zimadalira nyengo.
Zida zolimbitsa thupi za cardio zomwe zimapangidwira masewera olimbitsa thupi omwe amakhudza thanzi la mtima ndi dongosolo lamanjenje, amalimbikitsa kuyaka mafuta, kukhathamiritsa thupi ndi mpweya ndikuwonjezera kagayidwe kake. Mfundo ntchito ya aliyense wa iwo zachokera kubereka kayendedwe zachilengedwe za munthu. Zida zolimbitsa thupi zodziwika bwino zolemetsa kunyumba kapangidwe kake, komwe kumatsimikizira mtundu ndi kuchuluka kwa katundu m'magulu osiyanasiyana amisempha.
Kodi kugwiritsa ntchito ma cardio-katundu ndi chiyani?
- calorie yachangu yoyaka komanso yolimbitsa kagayidwe
- Kulimbitsa mtima komanso kupewa matenda amtima
- minofu ndikulimbitsa thupi
- chitukuko cha kupirira ndi magwiridwe antchito
- kulimbitsa makoma amitsempha yamagazi ndikutsitsa cholesterol
- kutsegula magazi ndi kuteteza magazi kuthamanga
- kusintha kwa minofu ya mafupa ndikuwonjezera kuchuluka kwa mafupa
- kumapangitsa chitetezo chokwanira komanso thanzi lathupi
- kusangalala komanso kuchuluka kwa mphamvu
Pali mitundu ingapo yazida zama cardio zanyumba, zomwe zimakhudza thupi ndi magwiridwe antchito. Ena mwa iwo ndi omwe samathamanga pazifukwa zathanzi, mwachitsanzo, anthu omwe ali ndi matenda am'magazi ndi dongosolo lamtima.
Makina odziwika kwambiri a Cardio kunyumba ndi awa:
- Bike
- Orbitrek (ellipsoid)
- Kusunthidwa
- stepper
- Makina opalasa
Mtundu uliwonse uli ndi mawonekedwe ake ndi maubwino ake omwe amatengera kusankha kwa simulator pakugwiritsa ntchito nyumba.
Bike
Bicycle yolimbitsa thupi ndi mtundu wa zida za cardio zanyumba, zomwe zimafanana ndi kukwera njinga. Chifukwa cha kapangidwe kakang'ono koyenera kugwiritsa ntchito banja. Katundu wamkulu panthawi yophunzitsira amachitika mmunsi mwa thupi: miyendo, ntchafu, matako. Kutalika komwe kumakhudzidwa ndikuchepa, ndipo chifukwa njinga silingathe kulowa m'malo osewerera.
Mukamaphunzira njinga yamoto, thupi limakhala pansi, lomwe amachepetsa nkhawa pamaondo ndipo amapanga projectile njira yoyenera kwa okalamba ndi anthu omwe ali onenepa kwambiri. Pali zosankha zopingasa komanso zowoneka bwino, zomwe zimasiyana kukula ndi kuchuluka kwa kupsinjika kwa minofu yolunjika. Cham'mbali chimalimbikitsidwa ngati chithandizo chobwezeretsa, chifukwa chimachepetsa katundu msana, ndipo zowongolera ndi zida zabwino zolimbitsa thupi kunyumba ndikusunga thupi.
ubwino:
- kapangidwe kakang'ono
- zosavuta kuzigwiritsa ntchito
- kuthekera kosintha zovuta za ntchitoyi
- mtengo wotsika mtengo kwambiri
- oyenera anthu olemera kwambiri (150 kg)
- sichikakamiza malo
- abwino kuchiritsa
- chete kuthamanga
kuipa:
- osataya thupi lokwera
- musalowe m'malo olimbitsa thupi panjinga
- thupi limasinthira mwachangu kuti libwererenso mtolo
Ndi minofu iti yomwe imagwira ntchito kwambiri: gluteus Maximus, biceps ndi ntchafu za ntchafu, atolankhani a ng'ombe, minyewa yakumbuyo.
Kuchita bwino kwa kuchepa thupi: ola limodzi lochita masewera olimbitsa thupi panjinga yoyimilira imatha kutentha mpaka ma calories 500, ngati mutachita masewera olimbitsa thupi mwachangu kapena modabwitsa. Kuchita masewera olimbitsa thupi pafupipafupi pazida za Cardio nyumbayo kumachepa kwambiri, kumapangitsa thupi lanu kupopera miyendo.
Ndani ayenera kugula: anthu onenepa kwambiri, okalamba, kuonda, kuchira atadwala komanso aliyense amene alibe mwayi wopita kumalo ochitira masewera olimbitsa thupi, koma akufuna kukhala ndi mawonekedwe abwino.
mbali: izi ndizo Cardio yabwino kwambiri yomwe imagogomezera thupi lotsikachifukwa imalola kupopera bwino minofu ya miyendo ndi matako.
Mabasiketi otchuka kwambiri a TOP 6
1. Njinga yolunjika DFC B3.2
2. Njinga yolimbitsa thupi yopingasa DFC B5030 Mars
3. Njinga yolunjika Yosema Thupi BC-1720G
4. Njinga yolunjika Fitness Evo Mzimu
5. Njinga yolunjika Fitness Carbon U304
6. The Hasttings DBU40 zolimbitsa njinga
Wophunzitsa Elliptical
Elliptical kapena ellipsoid imafanizira kukwera masitepe kapena kuyenda pamapiri. Makina oyendetsa ellipsoid adatcha zida zotchuka za cardio kunyumba kapena masewera olimbitsa thupi. Makulidwe amalo opangika elliptical amapitilira njinga yoyimilira, koma opanga ambiri azida zamasewera amatulutsa elliptical yaying'ono yogwiritsa ntchito kunyumba.
Mukamaphunzitsa pa elliptical samangokhala minofu yakumunsi kokha, koma mikono, mapewa, kumbuyo, zomwe zimapangitsa kuti ellipsoid ikhale yosavuta pochita masewera olimbitsa thupi kuposa njinga yolimbitsa thupi. Katundu wocheperako wa bondo la Orbitrek limapangitsa kukhala chisankho chabwino kwa anthu onenepa kwambiri.
Maphunziro apakatikati pa treadmill yochepetsa thupi kunyumba ndi njira yabwino yophunzitsira kunyumba. Pompopompo losavuta mutha kusankha zovuta zomwe zingakulitse katundu kuti mupewe kuzolowera minofu. Amakhulupirira kuti kuphunzira kwa elliptical kwa cardio, komwe kuli bwino kuposa kungopopa minofu ya gluteal, yomwe ndi yovuta kuti iphunzire patokha popanda kutenga nawo mbali minofu ya ntchafu ndi miyendo. Pa elliptical mutha kukwaniritsa mayeso oyenerera a minofu ya gluteal, yomwe imathandizira kulimbana ndi cellulite ndi kamvekedwe ka thupi lonse. Peyala imathandizanso kutulutsa minofu ya ntchafu ndi ng'ombe, kupatsa miyendo mpumulo wokongola.
ubwino:
- zosavuta kuphunzira
- kukhazikitsa mulingo wamavuto
- mtengo wokwanira
- katundu osachepera amalumikizidwe
- kulingalira bwino matako ndi miyendo
- chete kuthamanga.
kuipa:
- matalikidwe a mayendedwe ndi osiyana ndi kuthamanga kwachilengedwe kapena kuyenda
- osakhudzidwa kwambiri ndi thupi lakumtunda.
Ndi minofu iti yomwe imagwira ntchito kwambiri: gluteus Maximus, biceps ndi quadriceps wa ntchafu, ng'ombe, abs, minofu yayikulu, kumbuyo, minofu ya lamba wamapewa ndi manja.
Kuchita bwino kwa kuchepa thupi: ola limodzi lolimbitsa thupi pa elliptical mutha kuwotcha mafuta opitilira 600, ngati mutachita masewera olimbitsa thupi movutikira kapena mtundu wa nthawi yophunzitsira. Kuphunzitsa pafupipafupi ellipse kudzakuthandizani kuti muchepetse thupi msanga, kutengera kuchuluka kwakanthawi ndikulemera.
Ndani ayenera kugula: anthu olemera kwambiri (mpaka makilogalamu 160), kwa iwo omwe akufuna kubweretsa chiwonetserocho, kuti agwiritse ntchito minofu ya gluteal ndikupereka mpumulo kumapazi. Orbitrek chilengedwe chonse chimakwanira amuna ndi akazi, ndizotheka kuphunzitsa ngakhale ana, popeza wophunzitsira motetezeka momwe angathere ndipo alibe zotsutsana.
mbali: izi ndizo zida zabwino kwambiri za mtima wonse pabanja lonse, monga momwe angagwiritsire ntchito ngakhale kwa ana omwe ali otetezeka.
TOP 6 ellipsoids otchuka kwambiri
1. Mphunzitsi wazithunzi zozokotera Thupi BE-5920HX
2.Elliptical mphunzitsi Sport Osankhika SE-304
3. Mphunzitsi wazolimbitsa thupi Fitness Carbon E200
4. Wophunzitsa zamagetsi UnixFit SL-350
5. Wophunzitsa zamagetsi UnixFit MV 420
6. Mphunzitsi wazolumikiza Sport Elite SE-E954D
Kusunthidwa
Pulogalamu yoyesererayo idapangidwa kuti izitha kuyenda bwino kapena kuyenda kuti muchepetse thupi kapena kuti thupi likhale lolimba. Treadmill imawerengedwa kuti ndiyo njira yabwino kwambiri yochepetsera thupi poyerekeza ndi mitundu ina yazida zama cardio zanyumba, chifukwa idawotcha ma calories ambiri panthawi yolimbitsa thupi.
Pakati pa kalasi panjanji imagwira ntchito thupi lonse, zomwe zimapangitsa simulator kukhala njira yosinthira kuti cardio isunge mawonekedwe. Kuyenda pamsewu sikungokhala pamapangidwe apangidwe, mosiyana ndi njinga yoyimilira kapena elliptical, zomwe zimapangitsa kukhala kofananira kochita masewera olimbitsa thupi panja.
Chifukwa cha kuchuluka kwa zolembera zolemera zokwanira anthu ambiri, mosasamala zaka ndi kulemera kwake. Okalamba, anthu onenepa kwambiri kapena odwala omwe ali ndi vuto lothandizira kukonzanso amatha kusankha njira zoyendera kuti achulukitse katunduyo ngati chizolowezi kapena kugwiritsa ntchito simulator kuti athandizire thanzi la mtima ndikuwongolera kuthamanga kwa magazi. Ochita masewera olimbitsa thupi amatha kugwira ntchito yothamanga kwambiri kuti thupi likhale lolimba kapena kukonzekera mpikisano wapikisano.
ubwino:
- zolimbitsa thupi zabwino kwambiri zowonda kunyumba
- khwekhwe kusankha liwiro ndi akafuna maphunziro
- cholowa m'malo mokwanira chamaphunziro oyenda monse nthawi yozizira pachaka
- panthawi yolimbitsa thupi imakhudza thupi lonse
- oyenera oyamba kumene komanso othamanga odziwa zambiri
kuipa:
- kukula kwakukulu (koma mitundu tsopano ikupezeka ndi kapangidwe kake)
- mtengo wokwera
- phokoso panthawi yogwira ntchito
- ali ndi zotsutsana kwa anthu omwe ali ndi matenda a mtima
- kumalimbitsa malo
Ndi minofu iti yomwe imagwira ntchito kwambiri: ntchafu za biceps ndi quadriceps, gluteus, minofu ya ng'ombe, ng'ombe, minofu ya phazi, rectus abdominis, intercostal, pouzdano-lumbar minofu, ma biceps ndi ma triceps a mikono.
Kuchita bwino kwa kuchepa thupi: pa treadmill mutha kuwotcha ma calories opitilira 600 pa ola limodzi, ngati mungaphunzitse pang'ono kapena mwachangu. Mu njira yoyenda mutha kuchotsa 300 CC pa ola limodzi. Kuchita masewera olimbitsa thupi pafupipafupi pa treadmill ya cardio kumalimbikitsa kuwonda mwachangu, makamaka mukawaphatikiza ndi zakudya. Treadmill imathandizira kukonza chiwerengerocho, kuti akwaniritse mpumulo, kupopera matako ndi miyendo.
Ndani ayenera kugula: kutaya thupi, othamanga kukonzekera mipikisano, othamanga kuti akhalebe mawonekedwe kunyumba.
mbali: izi ndizo Cardio yabwino kwambiri yochepetsa thupi, monga zikufanana ndi masewera olimbitsa thupi enieni.
TOP 6 makina opondera otchuka
1. Buku lopanga makina SF BRADEX 0058
2. Magnetic treadmill Thupi Lopanga BT-2740
3. Treadmill yamagetsi Xiaomi WalkingPad
4. Treadmill yamagetsi FAMILY TM 300M
5. Treadmill yamagetsi UnixFit ST-600X
6. Makina opanga makina opangira magetsi LAUFSTEIN Corsa
stepper
Yoyenda bwino komanso yogwira ntchito pakhomopo, yomwe ilibe zotsutsana. Stairmaster amayerekezera kuyenda kapena kukwera masitepe, chifukwa chake ndibwino kuti muchepetse thupi ndikukhala mokhazikika, ngati mulibe nthawi yochitira masewera olimbitsa thupi. Chofunikira kwambiri pakuchita masewera olimbitsa thupi kunyumba ndikumangika, zomwe zikutanthauza kuti mutha kuchita nawo kulikonse nthawi iliyonse. Chifukwa cha kuchepa kwake ndi kukula kwake kocheperako mtengo wa stepper ndiwosiyananso ndi makina akulu, ovuta kwambiri.
Mitundu ina ya stepper imatha kuchita masewera olimbitsa thupi kumbuyo ndi kusindikiza. Zoterezi zimawonedwa ngati zapadziko lonse lapansi, osati kokha chifukwa chochepa thupi komanso kapangidwe kake ndi kusamalira thupi lanu pomwe simungathe kuchita masewera olimbitsa thupi mokwanira. Pa stepper, mutha kukhazikitsa mulingo woyenera mawonekedwe anu ndi kulemera kwanu komwe kumakupatsani mwayi wophunzitsira bwino.
Pali zida zosiyanasiyana zamatumba panyumba zokhala ndi mipiringidzo yolanda, zogwirizira kapena zomenyera pakulimbana kwambiri ndikuchulukitsa katundu m'magulu osiyanasiyana. Kwa oyamba kumene akulimbikitsidwa kusankha mitundu yazogwiritsira ntchito yomwe imachepetsa chiopsezo chovulala. Kwa ogwiritsa ntchito odziwa bwino ndikofunikira kusankha mtundu wokhala ndi magulu otsutsa kuti mupititse patsogolo mikono yanu ndi msana wanu.
ubwino:
- kukula kolingana
- mtengo wotsika kwambiri
- alibe zotsutsana
- ogwira kwa kuwonda
- Amathandiza kulimbana ndi cellulite
- mutha kusintha kuchuluka kwa katunduyo.
kuipa:
- Simungagwiritse ntchito anthu olemera kwambiri (100 kg)
- kumalimbitsa malo
- Mitundu yambiri siyopopedwa kumtunda
- ndi njira yolakwika yochitira masewera olimbitsa thupi imatha kuvulala.
Ndi minofu iti yomwe imagwira ntchito kwambiri: gluteus Maximus, biceps ndi ntchafu za ntchafu, minofu ya ng'ombe ndi kufinya.
Kuchita bwino kwa kuchepa thupi: ola limodzi la maphunziro pa stepper mutha kuwotcha mpaka 350 CC, ngati mutachita masewera olimbitsa thupi pang'ono. Kuchita masewera olimbitsa thupi pafupipafupi pa Stairmaster kumathandizira kukhwimitsa miyendo, kupopera matako ndikupangitsa kuti ng'ombe ikhale yotchuka. Wotsimikizika kuti muchepetse thupi pogwiritsa ntchito stepper, tikulimbikitsidwa kuti muphatikize makalasi pa chopondera cha cardio ndi kulimbitsa thupi kunyumba.
Ndani ayenera kugula: kwa amayi onse omwe amayesetsa kusunga mawonekedwe apanyumba ndipo akufuna kupopa matako ndi miyendo.
mbali: izi ndizo cardio yabwino yokhala ndi bajeti yaying'ono komanso ngati malo osakwanira kunyumba.
The TOP 6 Otchuka kwambiri
1. Climber Sport Osankhika GB-5106
2. Stepper DFC SC-S038B
3. Stepper Thupi Chithunzi BS-1122HA-B
4. Woyendetsa wa BRADEX Cardio Twister SF 0033
5. Twister Stepper Torneo S-211
6. Gawo la Dock SC-S085E
Makina opalasa
Makina oyeserera omwe amabweretsanso kayendedwe ka woyendetsa boti, wopangidwira masewera olimbitsa thupi kunyumba ndi kumalo olimbitsira thupi. Munthawi ya maphunziro a simulator ophatikizidwa ndikugwira ntchito kwa minofu ya thupi lonse. Mosiyana ndi chopondera chopindika ndi elliptical, yomwe imakhala yayikulu miyendo, makina opalasa amathandizira kwambiri kumtunda, kukulolani kuti mugwiritse ntchito bwino minofu kumbuyo, pachifuwa, mikono ndi lamba wamapewa.
Makina opalasa ndi imodzi mwazida zachitetezo zolimbitsa thupi kwambiri kunyumba. Ilibe zotsutsana ndipo ndiyabwino kwa anthu azaka zosiyana, zolemera ndi kuthekera kwakuthupi. Pa mulingo wokwera pamakina opalasa a cardio mutha kukhala ndi mphamvu yophunzitsira mphamvu, koma ntchito yayikulu ya wophunzitsayo ndikuti kuphunzitsidwa kwamtima mwawo mu Ubwino ndi zolinga za toning.
ubwino:
- katundu wogwira thupi lakumtunda
- chiopsezo chochepa chovulala
- kupanikizika pang'ono pamagulu anu ndi mitsempha
- oyenera anthu okhala ndi maondo ovuta
- imathandizira kukhazikika ndikuchotsa kupweteka kwakumbuyo.
kuipa:
- kukula kwakukulu
- mtengo wokwera
- osayenera anthu omwe ali ndi matenda amsana.
Ndi minofu iti yomwe imagwira ntchito kwambiri: minofu ya kumbuyo ndi chifuwa, deltoid, trapezius, biceps ndi triceps, manja, mikono yakutsogolo, rectus abdominis, miyendo, matako.
Kuchita bwino kwa kuchepa thupi: ola limodzi la makina oyendetsa boti akhoza kuwotcha mpaka 600 kcal, ndikutsitsa pang'ono kwamagulu ndi mitsempha. Kuchita masewera olimbitsa thupi pafupipafupi kumakuthandizani kuti muchepetse kunenepa msanga ndikukwaniritsa malo okwezeka pamwamba pa chithunzicho komanso kulimbitsa minofu yamiyendo ndi matako.
Ndani ayenera kugula: amuna omwe akufuna kuchepa thupi ndikusunga mawonekedwe anu opanda masewera olimbitsa thupi, komanso kwa aliyense amene akuyang'ana makina osinthasintha amnyumba anyumba zonse zamagulu.
mbali: izi ndizo cardio yabwino kwambiri, yoyang'ana kumtunda kwambiri kotero ndizofunikira kwa amuna omwe akufuna kuwoneka oyenera komanso othamanga.
TOP 6 makina otchuka opalasa
1. Makina oyendetsa R403B DFC
2. Makina opalasa Thupi Losema BR-2200H
3. Makina oyendetsa DFC R71061
4. Makina oyendetsa ProForm R600
5. Kupalasa AppleGate R10 M.
6. Makina oyendetsa NordicTrack RX800
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