Izinzuzo Zokuqeqeshwa Kwe-Elliptical: Thuthukisa Impilo Yakho Ngaphandle Kobuhlungu Obuhlangene

Okuthathwayo Okubalulekile

• Ukuqeqeshwa kwe-Elliptical kunikeza ukujima komzimba ogcwele.
• Imvelo enomthelela omncane imnene emalungeni.
• Ithuthukisa kakhulu impilo yenhliziyo nemithambo yegazi.
• Imishini eyi-elliptical isiza ukushisa ama-calories kahle.
• Ifanele wonke amaleveli okufaneleka, iphromotha ukufinyeleleka.
• Ingakwazi ukunakekela izinqubo zokufaneleka phakathi nezikhathi zokutakula.

Isingeniso ku-Elliptical Training

Umqeqeshi we-elliptical uyinketho ephezulu yabathandi bokuqina, uhlinzeka ngenketho yokuzivocavoca enomthelela ophansi. Ilingisa ukuhamba noma ukugijima ngaphandle komthelela onzima kumalunga. Lokhu kuyenza ifaneleke kuwo wonke umuntu, kusukela kwabaqalayo ukuya kubasubathi abanolwazi.

Le mishini inamaphedali anyakazayo aye phambili nangemuva, alingisa amagxathu emvelo. Abaningi futhi beza nokunamathiselwe ezingalweni, okwengeza ekusebenzeni komzimba okuphezulu. Lokhu kuguquguquka kwenza ukuqeqeshwa kwe-elliptical kulungele izinhlobonhlobo zemigomo yokufaneleka namaleveli.

Ishisa Amakhalori Ngokuphumelelayo

Ukuqeqeshwa kwe-Elliptical kuyindlela enamandla yokushiswa kwekhalori, enezilinganiso ezisuka ku-270 kuya ku-400 kilojoule ezishiswe emizuzwini engu-30 nje. Lokhu kuncike esisindweni somzimba kanye nokuqina kokujima. Kuyithuluzi elisebenzayo lokwehlisa isisindo, elihlinzeka ngezinhloso ezahlukahlukene zokuqina. Ukuzivocavoca okuphezulu ku-elliptical kukhulisa ukushiswa kwekhalori, kusheshisa ukulahlekelwa kwamafutha futhi kuthuthukise ukuqina komzimba wonke.

Ukuze ukhulise imiphumela, ukuhlanganisa ukuqeqeshwa kwesikhawu sokuqina okukhulu ohlelweni lwakho kungakhuphula ukusebenza kahle kokushiswa kwekhalori. Le ndlela yokuphatha ayigcini nje ngokuthuthukisa izinga lokugayeka kokudla emzimbeni kodwa futhi isekela ukulawulwa kwesisindo esimeme lapho kuhlanganiswa nokudla okulinganiselayo. Ukushintshashintshashintsha komshini we-elliptical kuvumela abasebenzisi ukuthi balungise ukujima kwabo, bakwenze kufanelele amaleveli okufaneleka ahlukene kuyilapho kuqondiswe ngempumelelo ukuncipha kwesisindo.

Umthelela Ophansi Kumalunga

Umshini oyi-elliptical ubeka phambili impilo ehlangene, okwenza kube ukukhetha okuncanyelwayo kwabaningi abathanda ukufaneleka. Inikeza ukujima okunomthelela omncane, kunciphisa ubunzima emalungeni akho. Izinyawo zakho zihlala zithintana njalo namaphedali, zinciphisa umthelela obonakala ekuzilolongeni okunomthelela omkhulu njengokugijima. Lesi sici sivumela abasebenzisi ukuthi benze umsebenzi womzimba ngaphandle kokuphatheka kahle kwamalunga.

Ucwaningo ku-Journal of Strength and Conditioning Research luthole ukuqeqeshwa kwe-elliptical kunokulayisha okuhlangene okuphansi kunokugijima kwendabuko. Abasebenzisi bangagcina izinga labo lokufaneleka kuyilapho bejabulela ingcindezi encane kumalunga. Lokhu kuyenza ibe enye indlela enhle kakhulu kulabo abanezinkinga zamadolo noma inqulu esezivele zikhona.

Futhi, ukuthintana okuqhubekayo kwezinyawo nge-elliptical pedals kunciphisa ingozi yokulimala okuhlobene nomthelela. Ihlinzeka ngokunyakaza okuzinzile, okushelelayo, okuvumela abasebenzisi ukuthi bahlanganyele ngokuzethemba ekusebenzeni kwenhliziyo nemithambo yegazi. Lokhu kwenza imishini ye-elliptical ibe inketho esebenzayo, evumelana ngokuhlanganyela yabantu abahlose ukuthuthukisa isimiso sabo sokufaneleka.

Izinzuzo Zokujima Ngomzimba Ogcwele

Imishini ye-Elliptical iklanyelwe ukuhlinzeka ngokuzivocavoca umzimba ogcwele, okubandakanya kokubili umzimba ongaphezulu nophansi. Lesi sici esiyingqayizivele sivumela abasebenzisi ukuhambisa izingalo zabo ngenkathi bezivocavoca imilenze yabo. Ivula amaqembu emisipha amaningi emzimbeni wonke.

Phakathi neseshini eyi-elliptical, imisipha eyinhloko esifubeni, emuva, izingalo, nemilenze iyahlanganyela. Lokhu kusebenzisana okukabili kuholela ekushisweni kwekhalori okusebenza kahle kakhulu. Isekela ukuphathwa kwesisindo futhi ithuthukise ukuqina komzimba wonke. Ukusetshenziswa okulinganiselwe kwemisipha kuthuthukisa ukukhuthazela futhi kukhuthaza ukukhula kwemisipha okulinganayo.

Lokhu kuvivinya kukhanga abantu abaningi abahlukahlukene, okuhlinzekela amazinga okuqina ahlukene. Inciphisa ubungozi bokuqina kwamalunga ngenxa yemishini yayo enomthelela omncane. Ukuqeqeshwa kwe-Elliptical kunikeza indlela elungile yokufinyelela isimiso sokufaneleka esiphelele, esizuzisa noma ubani ofuna ukuthuthukisa impilo yakhe yomzimba.

Ukuqeqeshwa kwe-Elliptical kanye Nokulahlekelwa Kwamafutha

Ukuqeqeshwa kwe-Elliptical kuyingxenye ebalulekile emizamweni yokulahlekelwa kwamafutha, ngenxa yekhono layo lokusiza ukuqeqeshwa kwesikhashana okuphezulu. Ucwaningo lubonisa ukuthi ukuvivinya umzimba okunamandla kuphumelela kakhulu ekwehliseni amafutha omzimba kune- steady-state cardio. Ukubuyekezwa okuhlelekile ku-British Journal of Sports Medicine kutholwe ukuqeqeshwa kwesikhashana kuholele ekuncipheni okukhulu kwesisindo samafutha ngo-28.5% uma kuqhathaniswa nokuqeqeshwa okuqhubekayo okumaphakathi.

Ukuqeqeshwa kwesikhawu sokuqina okuphezulu kukhulisa ukushiswa kwamafutha omzimba ngokuhlukahluka kokuqina kokujima. Ukuzibandakanya okungenani imizuzu engu-150 yokuzivocavoca kwe-aerobic masonto onke kunganciphisa kakhulu isisindo somzimba kanye nomjikelezo wokhalo. Lokhu kugqamisa ukubaluleka kwakho kokubili ubude besikhathi sokujima kanye nokuqina kokulawulwa kwesisindo okusebenzayo.

I-High-intensity intermittent exercise (HIIE) emishinini efana ne-ellipticals ayisizi nje kuphela ekulahlekeni kwamafutha kodwa futhi iqondise amafutha angaphansi kwesikhumba nesisu ngendlela ephumelela kakhulu kunezindlela zendabuko. Ucwaningo luye lwabonisa ukuthi ababambiqhaza ku-HIIE balahlekelwe ngamafutha angaphansi kwesikhumba kunalabo abenza ukuvivinya umzimba kwe-aerobic okuqinile.

Ithuthukisa Ukukhomba Kwemisipha

Abaqeqeshi be-Elliptical baziwa ngekhono labo lokukhomba imisipha ethile ngokuphumelelayo. Abasebenzisi bangalungisa izilungiselelo zokumelana futhi bathambekele ekudaleni ukujima okwenziwe ngokwezifiso. Lokhu kuvumela ukuzivocavoca okugxile emaqenjini emisipha abalulekile njengama-quadriceps, ama-hamstrings, ama-glutes, namathole.

Idizayini ye-elliptical isekela ukuhlehla kwezinyawo, okwengeza ukuhlukahluka kokujima. Lesi sici sibandakanya imisipha ehlukene, sicebisa isimiso esiphansi sokuqinisa umzimba. Ngokuzama amazinga ahlukene okumelana nokuthambekela, abantu bangalungisa ukujima kwabo ukuze bahlangabezane nezinjongo zabo zokufaneleka ngempumelelo kakhudlwana.

Ithuthukisa Ibhalansi Nokuxhumana

Abaqeqeshi be-Elliptical bahle kakhulu ekuqeqesheni ibhalansi, ukuqinisa ukusebenzisana namandla ayisisekelo. Ukunyakaza komthelela ophansi kusebenza amaqembu amaningi emisipha, okusiza ukuzinzisa umzimba. Lokhu kudinga abasebenzisi ukuthi bagcine ukuma okufanele, ibhalansi eyinselele nokuxhumana.

Ukukhetha ukusebenzisa kancane izibambo kuhilela imisipha eyinhloko, ukuthuthukisa amandla. Ukuqinisa imisipha yesisu ngesikhathi sokuzivocavoca kuthuthukisa ibhalansi nokulawula imisipha. Lokhu kungaholela ekusebenzeni okungcono emisebenzini yansuku zonke nemidlalo, ukunciphisa ingozi yokuwa nokulimala.

Ucwaningo lubonisa ukuthi ukuqeqeshwa kwebhalansi, lapho kungezwe ekusebenzeni kwe-cardio njengokusebenzisa i-elliptical, kuthuthukisa ithoni yemisipha nokulinganisela. Lokhu kuqeqeshwa kuthuthukisa ukuzinza nokuba lula, okubalulekile ekuhambeni ekuphileni kwansuku zonke. Ukusetshenziswa njalo kwe-elliptical kunomthelela kakhulu emandleni ayinhloko, okubalulekile ekulinganiseni okungcono nasekuxhumaneni.

Igcina Ukufaneleka Ngesikhathi Sokuthola

Ukuqeqeshwa kwe-Elliptical kuyithuluzi elibalulekile lokuzigcina ufanelekile ngenkathi ululama ekulimaleni. Kuyindlela ephansi yomthelela wokuhlala usebenza, unciphisa ingcindezi ezindaweni ezilimele. Lokhu kubalulekile kulabo abalulama ekuhlinzweni noma okunye ukulimala, okusiza ukuvuselela amandla nokuthuthukisa ukuhamba ngokuphepha.

Abantu abaningi bathola imishini ye-elliptical iwusizo ekusebenzeni kwabo kokululama. Ukunyakaza okushelelayo kwamaphedali kulingisa ukunyakaza kwemvelo, okwenza kube lula ukusebenza ngaphandle kokubeka engcupheni yokulimala okwengeziwe. Lokhu kukwenza kube inketho enhle kulabo abafuna ukuhlala bekhuthele ngenkathi belulama.

Ithuthukisa Impilo Yenhliziyo

Ukuqeqeshwa kwe-Elliptical kuyindlela ephezulu kakhulu yokuthuthukisa impilo yenhliziyo. Ithinta inhliziyo namaphaphu, okuholela ekusebenzeni okuthuthukisiwe. Ukusetshenziswa njalo kuqinisa lezi zitho, kuqinisekisa ukujikeleza okungcono nokulethwa kwe-oxygen.

Lolu hlobo lokuzivocavoca lusiza ukwakha amandla nokukhuthazela. Kungakhathaliseki ukuthi ukhetha ukuqeqeshwa kwe-cardio-state steady-state noma high-intensity interval, i-elliptical ingabhekana nezidingo zakho. Ikuvumela ukuthi wenze ngokwezifiso ukusebenzisa kwakho, kuzuzise impilo yakho yenhliziyo nemithambo yegazi kule nqubo.

Ukuhlukahluka Kwemishini Ye-Elliptical

Imishini eyi-Elliptical igqama ngokuguquguquka kwayo kokujima, iheha inqwaba yabathandi bokufaneleka. Le mishini ivame ukuza nezindlela ezihlelekayo ezilingisa izindawo ezihlukahlukene, njengamagquma noma izigodi. Lesi sici senza isikhathi ngasinye sokujima sihluke futhi sihehe. Abasebenzisi bangakhetha ezinhlotsheni ezihlukahlukene zokufaneleka ezifanelana nezinjongo zabo ezithile, noma ngabe ukuncipha kwesisindo, ukuziqeqeshela ukubekezela, noma ukuthopha kwemisipha.

Isici sokwenza ngokwezifiso emishinini eyi-elliptical sivumela abasebenzisi ukuthi balungise amaleveli okuqina phakathi nokujima kwabo. Lokhu kuvumelana nezimo kugcina abasebenzisi bekhuthazekile ngokunikeza izinselele ezahlukene. Kulabo abalangazelela ukuhlukahluka esimisweni sabo sokuzivocavoca, lokhu kuvumelana nezimo kuvimbela isithukuthezi. Ikhuthaza umzamo ongaguquki ekufinyeleleni imigomo yokufaneleka.

Ukusebenziseka kalula Kuwo Wonke Amazinga Wokufaneleka

Umshini oyi-elliptical ugqamile ekwakhiweni kwawo okusebenziseka kalula, uhlinzekela wonke amazinga okuqina. I-interface yayo eqondile yenza kube lula kunoma ubani ukuthi aqale, noma enolwazi oluncane. Lokhu lula kudala isikhala sokwamukela labo abangase bagweme ezinye izisetshenziswa ze-cardio.

Kwabaqalayo, ukunyakaza kwe-elliptical kulula ukukubamba, okuthuthukisa ukuzethemba kwabo njengoba beqhubekela phambili. Isenzo esibushelelezi sinciphisa ingozi yokulimala, kuyilapho siletha izinzuzo ezinkulu zezempilo zenhliziyo. Lokhu kwenza kube lula ukuthi abavocavoci abasha bajoyine njalo, ngaphandle kokuzizwa bedangele.

Imishini ye-Elliptical inikeza uhla lwezilungiselelo namazinga okumelana, afaka izizinda ezihlukahlukene zokufaneleka. Lokhu kuvumelana nezimo kuqinisekisa ukuthi wonke umuntu, ngaphandle kokuhlangenwe nakho, angafaka kalula lo mshini ohlelweni lwakhe lokujima. Njengoba uhambo lokufaneleka luqhubeka, i-elliptical ihlala ingumngane oqinile, esekela indlela yokuphila esebenzayo.

Ukuqhathanisa Nokugijima Nokuhamba Ngebhayisikili

Ukuqonda umehluko phakathi kokuqeqeshwa kwe-elliptical nokugijima noma ukuhamba ngebhayisikili kubalulekile. Umsebenzi ngamunye unezinzuzo zawo, uhlinzekela imigomo ehlukene yokufaneleka kanye nezintandokazi. Lokhu kubenza babe yigugu ezimweni ezihlukahlukene.

Ukugijima kwaziwa ngokukhuphula ukuminyana kwamathambo ngenxa yemvelo yakho yokuthwala isisindo. Nokho, kungaba nzima emalungeni, okungaholela ekulimaleni. Ngakolunye uhlangothi, ukusebenzisa i-elliptical kunikeza inzuzo efanayo yenhliziyo nemithambo yegazi kodwa kunobunzima obuncane emadolweni nasezinqulwini. Lokhu kubenza babe inketho ephephile.

Ukuhamba ngebhayisikili, kungaba ngebhayisikili elimile noma ngaphandle, kuhle kumzimba ophansi. Ukuqhathanisa ukusebenza kwe-elliptical kanye nokuhamba ngebhayisikili kubonisa ukuthi bobabili basebenza imisipha efanayo. Kodwa, i-elliptical iphinde ibambe umzimba ongaphezulu, inikeze ukuvivinya umzimba okuzungezile.

Ukwengeza ukugijima nokuhamba ngebhayisikili kumjikelezo wakho we-elliptical kungathuthukisa uhlelo lwakho lokufaneleka. Le miksi ikuvumela ukuthi ujabulele izinzuzo zayo ngayinye ngenkathi ugwema ubungozi bemisebenzi enomthelela omkhulu.

Kufanele Usebenzise Kangaki I-Elliptical?

Ukuthola imvamisa yokuzivocavoca efanele yokuqeqeshwa kwe-elliptical kuyisihluthulelo sokuthola imiphumela engcono kakhulu. Ochwepheshe batusa okungenani imizuzu engu-150 ye-cardio-intensity emaphakathi isonto ngalinye. Lokhu kungahlangatshezwana namaseshini amathathu ehora elingu-1 noma ukujima okuhlanu kwemizuzu engama-30 ku-elliptical.

Ukuze uthuthukise ukufaneleka kwakho, cabanga ukushintsha ukushuba kokujima kwakho. Ukwengeza izikhawu noma ukwandisa ukumelana kungaholela emiphumeleni engcono. Kubalulekile futhi ukulalela umzimba wakho futhi ulungise uhlelo lwakho lokujima. Lokhu kusiza ukuvimbela amathafa futhi kukugcina ukhuthazekile.

Izinkinga ezingase zibe khona zokuqeqeshwa kwe-Elliptical

Imishini ye-Elliptical iletha izinzuzo eziningi, kodwa kubalulekile ukuvuma ukushiyeka kwayo. Okunye okukhathazayo okukhulu ingozi yokungalingani kwemisipha. Le mishini ingakwazi ukusekela imisipha ethile ngokweqile, okuholela ekubeni namandla nokulinganisela okuphelele.

Enye i-drawback ukusebenza kwabo okulinganiselwe ekukhuliseni ukuminyana kwamathambo. Ngokungafani nemisebenzi enomthelela omkhulu njengokugijima noma ukugxuma, ukujima kwe-elliptical kungase kungakhuthazi ukukhula kwamathambo futhi. Lokhu kuyinto okufanele icatshangelwe kulabo abahlose ukuthuthukisa impilo yabo yonke nokuvimbela ukulimala.

Ukuze ugweme lezi zinkinga, kubalulekile ukugxila efomini elifanele futhi uhlanganise ukujima kwakho. Ukwengeza ukuqeqeshwa kwamandla noma ezinye izivivinyo ze-cardio kungasiza ukudala isimiso sokuqina sokuqina.

Isiphetho

Ukuqeqeshwa kwe-Elliptical kuyisengezo esibalulekile kunoma iyiphi inqubo yokufaneleka, ezuza inhlobonhlobo yamazinga okufaneleka. Inikeza ukuvivinya umzimba okugcwele okunomthelela omncane, okubandakanya amaqembu amaningi emisipha ngenkathi kunciphisa ukucindezeleka kwamalunga. Lokhu kuyenza ilungele kokubili abasubathi abangomakadebona nabaqalayo abafuna ukuthuthukisa impilo yabo.

Ukufaka ukuqeqeshwa kwe-elliptical esimisweni sakho kuthuthukisa ukukhuthazela kwenhliziyo nemithambo yegazi futhi kusiza ekwehleni kwesisindo ngokushisa amakhalori ngendlela ephumelelayo. Ukuhlukahluka kwemishini eyi-elliptical kuvumela abasebenzisi ukuthi balungise ukushuba kokujima, baqinisekise ukuzizwisa komuntu siqu okuhambisana nemigomo yokufaneleka yomuntu ngamunye.

Nakuba ukuqeqeshwa kwe-elliptical kungase kungabi ukuphela kokugxila kuyo yonke inhloso yokufaneleka, kubalulekile empilweni nempilo yonke. Ukusebenzisa ngokungaguquki kuthuthukisa ukuqina, kugcina impilo ehlanganyelwe, futhi kunikeza ukujima okuhehayo okungena ngaphandle komthungo kunoma yiluphi uhlelo lokufaneleka.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi lwendlela eyodwa noma eziningi zokujima. Amazwe amaningi anezincomo ezisemthethweni zokujima okufanele kuze kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Ukuzivocavoca umzimba kungase kufike nezingozi zempilo uma kunezimo zezempilo ezaziwayo noma ezingaziwa. Kufanele ngaso sonke isikhathi uthintane nodokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe noma umqeqeshi oqeqeshiwe ngaphambi kokwenza izinguquko ezibalulekile ohlelweni lwakho lokuzivocavoca, noma uma unokukhathazeka okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.