ELLIPTICAL
I-Elliptical iwukuzivocavoca kwe-aerobic okunomthelela omncane okubandakanya ukusunduza nokudonsa umzimba ongezansi nesibambo esinyakazayo ngalo lonke unyawo ku-pedal, kunokuncika ngesibambo nokulandela i-pedal.
I-elliptical inganciphisa umthelela wokuhlala uma kuqhathaniswa nokugijima ngoba izinyawo zakho aziwi kuma-pedals, kodwa uma ucindezela izinzwane zakho kuphela noma uncikise isisindo sakho esibambeni esingaguquki, amadolo akho, izinyawo, nomzimba ongaphezulu uzokhathala kalula. Uma i-pedal imile, sukuma ubambe isibambo sokulungisa futhi ufunde ukunyakaza ngokumelana okuphansi. Lungisa isivinini nokumelana ngokuhlukana ngenkathi ugcina i-torso yakho imile futhi ugcine ingcindezi ezinyaweni zakho.
- Imisipha eyinhloko
- I-Quadriceps ne-gluteus maximus
- Imisipha esekelayo
- Izintambo, amathole, iqolo, i-triceps, umnyombo
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuhamba kwe-elliptical okunomthelela ophansi kanye nomzimba ophezulu naphansi wokusunduza nokudonsa
Ingabe ukugibela i-elliptical kuphephe ngempela kunokugijima?
Umthelela wokufika ungaba phansi, kodwa ukuqondanisa okungalungile nokumelana okudlulele kusengadala ukungakhululeki. Lungisa ukuze uvumelane nesimo sakho siqu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukukhuphuka ngokuphepha namaphedali amisiwe
Bamba isibambo sokulungisa bese ukhuphuka ngonyawo olulodwa ngesikhathi, kusukela ku-pedal ephansi. Hlola izinkinobho zokumisa izimo eziphuthumayo nezokulungisa ukumelana.
- 2
Dala izinyawo ezigcwele kanye ne-torso eqondile
Beka izithende zakho kuma-pedals futhi uqondise amadolo akho ezinzwaneni zakho. Gcina izimbambo zakho phezu kwe-pelvis yakho futhi unganciki ku-console.
- 3
Ukusunduza nokudonsa ngemilenze nezingalo
Idala isigqi esishintshayo semvelo lapho umlenze owodwa uphushela phambili ngenkathi udonsa isibambo esiphambene. Unganiki amahlombe akho.
- 4
Yehlisa ukumelana ukuze ume bese wehla
Kancane kancane inciphisa isivinini nokumelana ngaphambi kokuvala. Ngemuva kokuthi i-pedal imiswe ngokuphelele, bamba isibambo sokulungisa bese wehlisa i-pedal kusukela phezulu.
WHOLE-FOOT PRESSURE
Lonke unyawo, kuhlanganisa nesithende, kufanele luthinte i-pedal ukuze amandla angaphansi komzimba adluliselwe ngokulinganayo.
Uma ugxilisa isisindo sakho ezinzwaneni zakho kuphela, amathole akho namadolo angaphambili azokhathala kalula. Ngisho nalapho uya emuva, cindezela isithende sakho kancane ku-pedal.
Uma izinyawo zakho zishibilika phakathi kwama-pedals, yehlisa ijubane futhi uhlole izicathulo zakho nezindawo zokunyathela.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Cindezela ngonyawo lwakho lonke futhi ugcine umzimba wakho uphakathi nendawo.”
DON'T HANG ON
Izibambo zisiza ngokunyakazisa umzimba ophezulu kanye nebhalansi, kodwa azihloselwe ukusekela ukuthwala isisindo somzimba.
Uma kufanele uncike esibambeni ukuze ugcine amandla, ukumelana noma ukuthambekela kuningi kakhulu. Phakamisa umzimba wakho wena.
Uma ufuna ukunciphisa ukusetshenziswa komzimba ophezulu, bamba kancane isibambo sokubamba bese ususa isisindo sakho emahlombe nasezihlakaleni.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isisindo sigxile ezinzwaneni kuphela
- Lokho okubonayo
- Isithende sami silokhu siphuma futhi inkonyane lami noma ingaphambili lonyawo lwami lizwakala lindikindiki.
- Imbangela engaba khona
- Ukubamba ngobude bezinyathelo noma umzimba ongaphezulu oncike phambili.
- Indlela yokulungisa
- Yehlisa ijubane, beka izinqe zakho phakathi, bese ubuyisela izithende zakho kuma-pedals.
Ilenga kwisibambo
- Lokho okubonayo
- Umzimba uncike phambili izingalo ezinwetshiwe futhi umzimba ophansi unyakaza kancane.
- Imbangela engaba khona
- Ukumelana/umthambeka kuphezulu noma ukukhathala sekunqwabelene.
- Indlela yokulungisa
- Yehlisa ukushuba futhi unciphise ukubamba kwakho kwesandla ukuze usekele i-torso yakho uwedwa.
Vula uphinde uvale lapho i-pedal ihamba
- Lokho okubonayo
- I-pedal eyodwa yehla ngokuzumayo futhi ngilahlekelwa ibhalansi yami.
- Imbangela engaba khona
- Ayilindanga ukuma okuphelele.
- Indlela yokulungisa
- Bamba isibambo sokulungisa bese uqinisekisa ukuthi amaphedali amile, bese ugibela futhi wehle emotweni ngonyawo olulodwa ngesikhathi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuqeqeshwa Kwesikhashana
Khulisa ukusetshenziswa kwekhalori ngokusebenza kahle ngokuphinda ukuqina okuphezulu nokuphansi.
Isikhathi esengeziwe nokumelana
Qinisa amandla akho ngokwandisa isikhathi sokusebenza noma ukukhulisa izinga lokumelana lomshini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngemizuzu eyi-15-30 ngokuqina okunethezekile futhi kancane kancane wandise ukumelana, ukuthambekela, noma isivinini. Uma umzimba wakho ongenhla unyakaza noma umfutho wonyawo ushintsha, yehlisa umfutho.
Imvamisa
3-5 izikhathi ngesonto
Uma inhloso yakho kuwukulahlekelwa ngamafutha omzimba, kubalulekile ukukwenza njalo.
Ivolumu
20~40 imizuzu
Khulisa kancane isikhathi ngokwezinga lakho lokufaneleka.
- Yenza lokhu ngenkathi uphuza amanzi amaningi.
- Vikela amalunga akho ngokunwebeka okukhanyayo ngaphambi nangemuva kokuzivocavoca.
Imibuzo evame ukubuzwa
Ngingakwazi ukubuyela emuva?
Ungayisebenzisa kafushane uma okokusebenza kwakho kukuvumela, kodwa qiniseka ukuthi ubhalansisa ngesivinini esiphansi futhi ugcine amadolo akho ebheke ezinzwaneni zakho.
Ingabe kuyadingeka ukusebenzisa isibambo esinyakazayo?
Akudingeki. Kuyasiza ekuvivinyeni umzimba ogcwele, kodwa uma ibhalansi yakho ingakhululekile, bambelela kancane esibambeni sokulungisa futhi ufunde isigqi somzimba ophansi kuqala.
