Fa'idodin Horon Elliptical: Ƙarfafa Lafiyar ku Ba tare da Ciwon haɗin gwiwa ba

Key Takeaways

• Horon Elliptical yana ba da cikakken motsa jiki.
• Halin ƙarancin tasiri yana da laushi akan haɗin gwiwa.
• Yana inganta lafiyar zuciya da jijiyoyin jini sosai.
• Injin Elliptical yana taimakawa ƙona adadin kuzari yadda ya kamata.
• Ya dace da duk matakan motsa jiki, haɓaka samun dama.
• Zai iya kula da ayyukan motsa jiki yayin lokutan dawowa.

Gabatarwa zuwa Koyarwar Elliptical

Mai horar da elliptical shine babban zaɓi ga masu sha'awar motsa jiki, yana ba da zaɓin motsa jiki mara ƙarfi. Yana kwaikwayi tafiya ko gudu ba tare da mummunan tasiri akan haɗin gwiwa ba. Wannan ya sa ya zama cikakke ga kowa da kowa, daga novice zuwa ƙwararrun 'yan wasa.

Waɗannan injunan suna fasalta ƙafafu waɗanda ke tafiya a cikin motsi gaba-da baya, suna kwaikwayi matakai na halitta. Da yawa kuma suna zuwa da haɗe-haɗe na hannu, suna ƙara motsa jiki na sama. Wannan juzu'i yana sa horon elliptical ya dace da kewayon maƙasudi da matakan dacewa.

Yana ƙone calories yadda ya kamata

Horon Elliptical zaɓi ne mai ƙarfi don ƙona kalori, tare da ƙididdigewa daga adadin kuzari 270 zuwa 400 da aka ƙone a cikin mintuna 30 kacal. Wannan ya dogara da nauyin jiki da ƙarfin motsa jiki. Yana da wani tasiri kayan aiki ga nauyi asara, catering zuwa daban-daban fitness raga. Ayyukan motsa jiki masu ƙarfi a kan elliptical suna ƙara haɓaka ƙona calories, haɓaka asarar mai da inganta lafiyar gabaɗaya.

Don haɓaka sakamako, haɗa horon tazara mai ƙarfi a cikin aikin yau da kullun na iya haɓaka haɓakar kona kalori. Wannan tsarin ba wai kawai yana haɓaka ƙimar ku ba amma kuma yana tallafawa kula da nauyi mai ɗorewa lokacin da aka haɗa shi da daidaitaccen abinci. Ƙwararren na'ura ta elliptical yana ba masu amfani damar daidaita ayyukan motsa jiki, yana mai da shi dacewa da matakan dacewa daban-daban yayin da ake nufi da asarar nauyi sosai.

Ƙananan Tasiri akan Haɗuwa

Injin elliptical yana ba da fifiko ga lafiyar haɗin gwiwa, yana mai da shi zaɓin da aka fi so ga yawancin masu sha'awar motsa jiki. Yana ba da ayyukan motsa jiki marasa tasiri, rage damuwa akan haɗin gwiwa. Ƙafafunku suna ci gaba da tuntuɓar takalmi, suna rage tasirin da ake gani a manyan motsa jiki kamar gudu. Wannan fasalin yana ba masu amfani damar shiga aikin jiki ba tare da rashin jin daɗi na haɗin gwiwa ba.

Wani bincike a cikin Journal of Strength and Conditioning Research gano elliptical horo yana da ƙananan nauyin haɗin gwiwa fiye da gudu na gargajiya. Masu amfani za su iya kula da matakin dacewarsu yayin da suke jin daɗin ƙarancin damuwa akan haɗin gwiwa. Wannan ya sa ya zama kyakkyawan madadin ga waɗanda ke da ƙwanƙwasa gwiwa ko matsalolin hip.

Hakanan, ci gaba da tuntuɓar ƙafafu tare da ƙafar ƙafar elliptical yana rage haɗarin raunin da ya shafi tasiri. Yana ba da kwanciyar hankali, motsi mai santsi, ƙyale masu amfani su shiga cikin ƙarfin gwiwa a cikin motsa jiki na zuciya. Wannan yana sa injunan elliptical ya zama tasiri, zaɓi na haɗin gwiwa ga daidaikun mutane waɗanda ke da niyyar haɓaka aikin yau da kullun.

Fa'idodin Aikin Motsa Jiki

An tsara na'urorin Elliptical don samar da cikakkiyar motsa jiki, suna shiga duka jiki da na sama. Wannan nau'i na musamman yana bawa masu amfani damar motsa hannayensu yayin da suke motsa kafafu. Yana kunna ƙungiyoyin tsoka da yawa a cikin jiki.

Yayin zaman elliptical, tsokoki masu mahimmanci a cikin ƙirji, baya, hannaye, da ƙafafu suna aiki. Wannan haɗin gwiwar biyu yana haifar da ƙona kalori mafi inganci. Yana goyan bayan sarrafa nauyi kuma yana haɓaka dacewa gabaɗaya. Daidaitaccen amfani da tsoka yana haɓaka juriya kuma yana haɓaka haɓakar tsoka daidai.

Wannan aikin motsa jiki yana jan hankalin mutane da yawa, suna kula da matakan dacewa daban-daban. Yana rage haɗarin haɗin haɗin gwiwa saboda ƙananan injiniyoyinsa. Horon Elliptical yana ba da hanya mafi kyau don cimma tsarin motsa jiki mai kyau, yana amfanar duk wanda ke neman inganta lafiyar jikinsa.

Horon Elliptical da Rashin Kitse

Horon Elliptical muhimmin sashi ne a cikin ƙoƙarin asarar mai, godiya ga ikonsa na sauƙaƙe horon tazara mai ƙarfi. Nazarin ya nuna cewa motsa jiki mai tsanani ya fi tasiri wajen rage kitsen jiki fiye da tsarin zuciya. Wani bita na tsari a cikin Jaridar British Journal of Sports Medicine ya gano horarwar tazara ya haifar da raguwar yawan kitse da kashi 28.5% idan aka kwatanta da matsakaicin matsakaicin ci gaba da horo.

Horon tazara mai ƙarfi yana haɓaka ƙona kitsen jiki ta bambancin ƙarfin motsa jiki. Kasancewa aƙalla mintuna 150 na motsa jiki na motsa jiki na mako-mako na iya rage girman jiki da kewayen kugu. Wannan yana nuna mahimmancin tsawon lokacin motsa jiki da ƙarfi don ingantaccen sarrafa nauyi.

Babban motsa jiki na tsaka-tsaki (HIIE) akan injuna kamar ellipticals ba wai kawai yana taimakawa a cikin asarar mai ba amma har ma yana kaiwa ga kitse na cikin gida da na ciki yadda ya kamata fiye da hanyoyin gargajiya. Nazarin ya nuna cewa mahalarta a cikin HIIE sun rasa kitsen da ke cikin subcutaneous fiye da waɗanda ke yin motsa jiki na aerobic akai-akai.

Yana Haɓaka Target ɗin tsoka

Masu horar da elliptical sun shahara saboda iyawarsu ta kai hari ga takamaiman tsokoki yadda ya kamata. Masu amfani za su iya daidaita saitunan juriya da karkata don ƙirƙirar motsa jiki na musamman. Wannan yana ba da damar motsa jiki mai da hankali akan ƙungiyoyin tsoka masu mahimmanci kamar quadriceps, hamstrings, glutes, da calves.

Zane-zanen elliptical yana goyan bayan bugun baya, yana ƙara iri-iri zuwa motsa jiki. Wannan yanayin yana haɗar tsokoki daban-daban, yana wadatar da ƙananan ƙarfin jiki na yau da kullun. Ta hanyar gwaji tare da matakan juriya daban-daban da karkata, daidaikun mutane na iya keɓance ayyukan motsa jiki don cimma manufofin dacewarsu yadda ya kamata.

Yana Haɓaka Ma'auni da Daidaitawa

Masu horo na Elliptical suna da kyau don horar da ma'auni, haɓaka daidaituwa da ƙarfin mahimmanci. Motsi mai ƙarancin tasiri yana aiki da ƙungiyoyin tsoka da yawa, yana taimakawa daidaita jiki. Wannan yana buƙatar masu amfani su kiyaye daidaitaccen matsayi, ƙalubale ma'auni da daidaitawa.

Zaɓin yin amfani da ƙananan hannayen hannu yana haɗar da tsokoki na tsakiya, inganta ƙarfin. Ƙunƙarar tsokoki na ciki yayin motsa jiki yana inganta daidaituwa da sarrafa tsoka. Wannan na iya haifar da mafi kyawun aiki a cikin ayyukan yau da kullun da wasanni, rage haɗarin faɗuwa da rauni.

Bincike ya nuna cewa horar da ma'auni, lokacin da aka ƙara zuwa motsa jiki na cardio kamar amfani da elliptical, yana inganta sautin tsoka da daidaituwa. Wannan horo yana haɓaka kwanciyar hankali da ƙarfin hali, mahimmanci don motsi a rayuwar yau da kullun. Yin amfani da elliptical na yau da kullum yana ba da gudummawa ga ƙarfin gaske, mahimmanci don ingantacciyar daidaituwa da daidaituwa.

Yana Kula da Lafiyar jiki yayin farfadowa

Horon Elliptical shine kayan aiki mai mahimmanci don kiyaye dacewa yayin murmurewa daga raunin da ya faru. Yana da ƙananan tasiri don ci gaba da aiki, rage damuwa a wuraren da suka ji rauni. Wannan yana da mahimmanci ga waɗanda ke murmurewa daga tiyata ko wasu raunuka, yana taimakawa sake gina ƙarfi da haɓaka motsi cikin aminci.

Mutane da yawa suna samun injunan elliptical suna taimakawa a cikin motsa jiki na farfadowa. Motsi mai santsi na fedals yana kwaikwayon motsi na halitta, yana sauƙaƙa yin aiki ba tare da haɗarin ƙarin rauni ba. Wannan ya sa ya zama babban zaɓi ga waɗanda ke neman ci gaba da aiki yayin murmurewa.

Yana Kara Lafiyar Zuciya

Horon Elliptical hanya ce mai daraja don haɓaka lafiyar zuciya. Yana shiga zuciya da huhu, yana haifar da ingantaccen aiki. Amfani na yau da kullun yana ƙarfafa waɗannan gabobin, yana tabbatar da mafi kyawun wurare dabam dabam da isar da iskar oxygen.

Wannan nau'i na motsa jiki yana taimakawa wajen ƙarfafa ƙarfin hali da juriya. Ko kun fi son motsa jiki mai ƙarfi ko horon tazara mai ƙarfi, elliptical na iya biyan bukatunku. Yana ba ku damar tsara ayyukan motsa jiki, yana amfanar lafiyar ku na zuciya da jijiyoyin jini a cikin tsari.

Ƙwararren Injin Elliptical

Injin Elliptical sun yi fice don juzu'in motsa jiki, suna jan hankalin ɗimbin masu sha'awar motsa jiki. Waɗannan injina galibi suna zuwa tare da shirye-shirye na yau da kullun waɗanda ke kwaikwayon wurare daban-daban, kamar tuddai ko kwaruruka. Wannan fasalin yana sa kowane zaman motsa jiki ya zama na musamman da kuma jan hankali. Masu amfani za su iya zaɓar daga zaɓuɓɓukan motsa jiki iri-iri waɗanda aka keɓance ga takamaiman manufofinsu, ko asarar nauyi, horon juriya, ko toning tsoka.

Siffar gyare-gyare akan injunan elliptical yana bawa masu amfani damar daidaita matakan ƙarfi yayin aikinsu. Wannan sassauci yana ƙarfafa masu amfani ta hanyar samar da kalubale daban-daban. Ga waɗanda ke sha'awar iri-iri a cikin ayyukan motsa jiki na yau da kullun, wannan daidaitawar tana hana gajiya. Yana ƙarfafa ƙoƙarce-ƙoƙarce mai ƙarfi don cimma burin motsa jiki.

Sauƙin Amfani Don Duk Matakan Jiyya

Na'urar elliptical ta yi fice don ƙirar mai amfani da ita, tana kula da duk matakan dacewa. Madaidaicin mu'amalarsa yana sa kowa ya fara farawa, koda da ƙaramin ilimi. Wannan sauƙi yana haifar da sarari maraba ga waɗanda za su iya guje wa sauran kayan aikin cardio.

Ga masu farawa, motsin elliptical yana da sauƙin fahimta, yana haɓaka kwarin gwiwa yayin da suke ci gaba. Ayyukan santsi yana rage haɗarin rauni, yayin da yake ba da fa'idodin lafiyar zuciya. Wannan ya sa ya zama mai sauƙi ga sababbin masu motsa jiki su shiga ciki akai-akai, ba tare da jin tsoro ba.

Injin Elliptical suna ba da saiti iri-iri da matakan juriya, suna ɗaukar yanayin dacewa daban-daban. Wannan sassauci yana tabbatar da cewa kowa, ba tare da la'akari da ƙwarewa ba, zai iya dacewa da wannan na'ura cikin sauƙi na yau da kullum na motsa jiki. Yayin da tafiye-tafiyen motsa jiki ke ci gaba, elliptical ya kasance aboki mai tsayi, yana goyan bayan salon rayuwa.

Kwatanta da Gudu da Kekuna

Fahimtar bambance-bambance tsakanin horarwa na elliptical da gudu ko hawan keke yana da mahimmanci. Kowane aiki yana da fa'idodi na kansa, yana ba da maƙasudin dacewa daban-daban da abubuwan da ake so. Wannan ya sa su zama masu daraja a wurare daban-daban.

An san guje-guje don haɓaka ƙasusuwa saboda yanayin ɗaukar nauyi. Duk da haka, yana iya zama da wuya a kan haɗin gwiwa, wanda zai iya haifar da raunuka. A gefe guda, wasan motsa jiki na elliptical yana ba da irin wannan fa'idar zuciya ta zuciya amma tare da ƙarancin rauni akan gwiwoyi da kwatangwalo. Wannan ya sa su zama zaɓi mafi aminci.

Yin keke, ko a kan keken tsaye ko a waje, yana da kyau ga ƙananan jiki. Kwatanta wasan motsa jiki na elliptical da hawan keke yana nuna duka biyun suna aiki iri ɗaya tsokoki. Amma, elliptical kuma yana shiga jiki na sama, yana ba da ƙarin motsa jiki.

Ƙara gudu da hawan keke zuwa aikin yau da kullun na iya haɓaka shirin ku na motsa jiki. Wannan haɗin gwiwar yana ba ku damar jin daɗin fa'idodin kowane yayin da kuke guje wa haɗarin manyan ayyuka masu tasiri.

Sau nawa ya kamata ku yi amfani da Elliptical?

Nemo mitar motsa jiki da ya dace don horarwar elliptical shine mabuɗin don cimma sakamako mafi kyau. Masana sun ba da shawarar aƙalla mintuna 150 na motsa jiki mai matsakaicin ƙarfi kowane mako. Ana iya saduwa da wannan tare da zaman awa 1 guda uku ko motsa jiki na minti 30 a kan elliptical.

Don haɓaka lafiyar ku, la'akari da canza ƙarfin motsa jiki. Ƙara tazara ko haɓaka juriya na iya haifar da sakamako mafi kyau. Hakanan yana da mahimmanci don sauraron jikin ku kuma daidaita jadawalin motsa jiki. Wannan yana taimakawa hana plateaus kuma yana ƙarfafa ku.

Matsalolin Koyarwar Elliptical

Injin elliptical yana kawo fa'idodi da yawa, amma yana da mahimmanci a gane illarsu. Babban damuwa shine haɗarin rashin daidaituwar tsoka. Waɗannan injina na iya tallafawa wasu tsokoki da yawa, wanda ke haifar da rauni gabaɗaya ƙarfi da daidaito.

Wani koma-baya kuma shine iyakancewar tasirinsu wajen haɓaka ƙimar kashi. Ba kamar ayyuka masu tasiri kamar gudu ko tsalle ba, motsa jiki na elliptical bazai iya haɓaka haɓakar kashi ba. Wannan wani abu ne da za a yi la'akari ga waɗanda ke da burin inganta lafiyar su gaba ɗaya da kuma hana raunuka.

Don guje wa waɗannan batutuwa, yana da mahimmanci a mai da hankali kan tsari mai kyau kuma ku haɗa ayyukan motsa jiki. Ƙara ƙarfin horo ko wasu motsa jiki na cardio na iya taimakawa wajen haifar da ma'auni na yau da kullum na motsa jiki.

Kammalawa

Horon Elliptical ƙari ne mai mahimmanci ga kowane tsarin motsa jiki, yana amfana da matakan dacewa da yawa. Yana ba da cikakkiyar motsa jiki tare da ƙananan tasiri, ƙaddamar da ƙungiyoyin tsoka da yawa yayin da rage damuwa na haɗin gwiwa. Wannan ya sa ya dace da ƙwararrun 'yan wasa da masu farawa da ke neman haɓaka lafiyarsu.

Haɗa horon motsa jiki a cikin aikin yau da kullun yana haɓaka juriya na zuciya da jijiyoyin jini kuma yana taimakawa a cikin asarar nauyi ta ingantaccen kona kalori. Ƙwararren injunan elliptical yana ba masu amfani damar daidaita ƙarfin motsa jiki, tabbatar da ƙwarewar keɓaɓɓen da ta dace da burin motsa jiki na mutum.

Duk da yake horar da elliptical bazai zama kadai abin da aka mayar da hankali ga kowane maƙasudin dacewa ba, yana da mahimmanci ga lafiyar gaba ɗaya da lafiya. Amfani akai-akai yana inganta ƙarfin hali, yana kula da lafiyar haɗin gwiwa, kuma yana ba da ayyukan motsa jiki waɗanda suka dace da kowane tsarin motsa jiki.

Rarraba Motsa Jiki

Wannan shafin ya ƙunshi bayani kan nau'ikan motsa jiki ɗaya ko fiye. Kasashe da yawa suna da shawarwarin hukuma don motsa jiki waɗanda yakamata su fifita duk wani abu da kuke karantawa anan. Kada ku taɓa yin watsi da shawarar kwararru saboda wani abu da kuka karanta akan wannan gidan yanar gizon.

Bugu da ƙari, bayanin da aka gabatar akan wannan shafin don dalilai ne na bayanai kawai. Yayin da marubucin ya yi ƙoƙari mai kyau don tabbatar da ingancin bayanin da kuma bincika batutuwan da aka ambata a nan, mai yiwuwa shi ko ita ba ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwararriya wadda ta ba da ilmi game da abin da ke ciki. Yin motsa jiki na jiki na iya zuwa tare da haɗarin lafiya idan akwai sanannun ko yanayin likita wanda ba a san shi ba. Ya kamata koyaushe ku tuntuɓi likitan ku ko wani ƙwararren mai ba da lafiya ko ƙwararren mai horarwa kafin yin manyan canje-canje ga tsarin motsa jiki, ko kuma idan kuna da wata damuwa mai alaƙa.

Maganin rashin lafiya

Duk abubuwan da ke cikin wannan gidan yanar gizon don dalilai ne na bayanai kawai kuma ba a nufin su zama madadin shawara na ƙwararru, ganewar asibiti, ko magani. Babu wani bayani a nan da ya kamata a yi la'akari da shawarar likita. Kuna da alhakin kula da lafiyar ku, jiyya, da yanke shawara. Koyaushe nemi shawarar likitan ku ko wani ƙwararren mai ba da lafiya tare da kowace tambaya da za ku iya yi game da yanayin likita ko damuwa game da ɗaya. Kada ku yi watsi da shawarar likita ko jinkirin neman ta saboda wani abu da kuka karanta akan wannan gidan yanar gizon.