Gawo makina kunyumba: zimene minofu magulu ntchito?

cardio gulu ntchito kunyumba akupereka zosiyanasiyana zida, lomwe lili ndi madera ambiri mabvuto a thupi wamkazi. Losavuta wa awa otchedwa steppers. Iwo ndi chipangizo losavuta kotero magulu angathe kuchitidwa popanda thandizo la akatswiri. Pa yomweyo pulogalamu yoyeseza kwa mpopi akhoza kukhala Mabaibulo osiyanasiyana, omwe ndi njira yabwino kugwira ntchito ndi magulu ena minofu.

Kodi pulogalamu yoyeseza chiyani?

Mu mau, pulogalamu yoyeseza ndi stepper sitepe, koma ndi chikhalidwe cha ntchito zake akhoza zimachitika chida cha thupi workouts. Wosuta pa womberani akubwereza mndandanda wa mtundu womwewo wa gulu mu mungoli makamaka. Mabaibulo ambiri zapamwamba za njira makina amakono ali okonzeka ndi zida zina ndipo umatithandiza mphamvu ya maphunziro. Zikuphatikizapo zosintha kuti handrails, amene amalola kugawira katundu pa thupi, kusintha kaimidwe ndi kuthandiza kusintha kamvekedwe ka thupi lonse. N'zotheka kusintha modes liwiro komanso kulola osiyanasiyana katundu, malingana ndi mtundu thupi la munthu.

Kodi minofu amaphunzitsidwa ndi stepper ochiritsira?

Classic stepper amagwiritsa ng'ombe minofu matako ndi ntchafu. Ndipotu m'madera amenewa ndi chandamale cha zitsanzo zonse, koma mu nkhani iyi kwa iwo kutsindika. Komanso, mwina kudziŵika atolankhani. Pa gawo ili sitepe makina alibe katundu wapadera, koma pa chikhalidwe kudzudzulidwa luso maphunziro kukhazikitsa ndipo adzatenge nawo mbali mu ndondomeko maphunziro. Mwa njira, Akatswiri, amene ntchito chikugwirizana ndi katundu pamwamba pa miyendo, maphunziro a mabacteria awa ntchito steppers. Simulators mulimbitse minofu, kuwasungira chikhalidwe mulingo woyenera masewera. Kumene, kunyumba zolinga opaleshoni sali choncho wofuna - amakonda kugwira matako ndi ntchafu kumaphatikizapo kuwabweretsa mu mawonekedwe mulingo woyenera kuwongolera thupi.

Minofu maphunziro pa mini-stepper

Malinga ndi mfundo za mini-stepper zambiri zofanana ndi mnzake ake powerenga. zitsanzo amenewa amagwiritsidwa zotani minofu zolimbitsa ng'ombe ndi ntchafu ndi matako a. Koma m'pofunika kumvetsa kusiyana. Makamaka, yaying'ono sitepe makina amapereka katundu kwambiri minofu ka matako a. Ndi mbali imodzi palibe, mapulogalamuwanso ndi mwayi kupyolera mwa madera m'munsi dontho la m'mapazi, kusintha mzere ndi zazikulu mosiyanasiyana. Mwatsoka, ambiri a mini-steppers alibe zida wapadera m'manja, choncho wosuta ayenera kupeza ntchito iwo. Mwachitsanzo, mukhoza kumagwedeza manja anu mbali kapena kompyuta kuti ntchito jerks pa kuyenda. Anthu ambiri molakwa kuti mini-steppers sakhala ogwira kuposa Tsamba Kukula. Koma zimenezi si zoona. magwiridwe ndi Ndithudi m'munsi, koma iwo ali zipatso ndi mogwira gulu lawo workouts.

Magulu minofu chapamwamba

Kachiwiri, malingana kasinthidwe imene stepper kungakhale qualitatively ntchito minofu mu chifuwa ndi ku msana. Pakuti anthu maphunziro amenewa si zochepa wokongola, monga amathandiza kutulutsa kukongola ndi triceps. Pothetsa mavuto amenewa kungathandize cardio tsatane makina, zida ndi manja wapadera ndi handrails. zipangizozi kupereka katundu zina pa chifuwa, kumbuyo, mafupa a chiuno ndi atolankhani. Mabuku maphunziro minofu osiyana mu zolimbitsa thupi limodzi ndi lovuta kuphedwa, kotero muyenera poyamba ndikuganiza za pulogalamu ndi kukhala kwambiri kothandiza ndiponso yosalekerera mode ntchito ndi stepper.

Musaiwale za cholinga chachikulu cha simulators awa - kulimbitsa minofu miyendo ndi mafupa a chiuno. Ndi polimbana ndi mmunsi mwa thupi Stepper umaonetsa Mwachangu Kumwambamwamba, ndi magulu chapamwamba minofu mawu a mtima ndi sekondale kwa iye. M'mawu ena, ngati mukufuna kukhala chonse minofu kamvekedwe, ndiye mwatsatane makina nyumba ndi mavuto amenewa bwino, koma ndi ntchito yopindulitsa ndi kumtunda kwa thupi ndi bwino kuti uone zida cardio mu mawonekedwe a zanyengo ena.

Chiyesedwe cha minofu pa stepper makina

Pankhaniyi, komanso kuphunzitsa minofu ya m'munsi, koma mmene mungachitire ndi mini-stepper, ichi ndi dontho. Ntchito makina matayala ntchito sing'anga ndi yaing'ono gluteal minofu. Bwinobwino zosungidwazo zimagwiritsidwa ntchito mkati ndi kunja ntchafu, ndipo akudikila Zochita wapadera zitsanzo ngati chingapezeke ndi katundu wina pa atolankhani ndi minofu pectoral. Izi mphunzitsi pa sitepe othamangitsa zikuphatikizapo angapo ankasinthana uku, kuchititsa thupi ndi kufewetsa mafupa ndi minofu m'mimba wanu. Makalasi pa zitsanzo za banja analimbikitsa akazi amene akufuna osati kulimbitsa ndi mawu minofu ya miyendo, komanso kupanga m'chiuno slimmer ndi kuchotsa mafuta pa mbali. Kachiwiri, boma koyamba kwa thupi si zofunika, monga pali kuthekera kolamulira liwiro pulogalamu yoyeseza ndi thereto timakondanso kusintha kuchita kayendedwe rotational.

Kuchepetsa zopatsa mphamvu ndi slimming

Ichi ndi chimodzi mwa ubwino zikuluzikulu za cardio. Iwo amakulolani kuwotcha zopatsa mphamvu pa nthawi yomweyo normalizing thanzi. Ndipotu palibe ngozi funso lotsatira ndilo: "Chinthu makina - zimene minofu ntchito pamene inu ntchito?" Atatero, khama kuthamanga pa malo amene kwambiri atengeke kudzikundikira mafuta - ndi matako chomwecho, ntchafu, dera m'chiuno. Zoperekedwa kwambiri ndi zonse maphunziro Zochita akhoza kukhala chida champhamvu polimbana cellulite. chakuti Zochita ngati kusintha kufalitsidwa, limodzi ndi izi kupereka outflow madzi. Chifukwa, owonjezera mafuta zinyalala m'badwo, ndi khungu amakhala yosalala. Kumene, zizindikiro loyamba kuwonda kukhala litakhala, koma zolimbitsa thupi ndi wathanzi labwino komanso otetezeka kulemera imfa njira.

ndemanga wosuta a steppers

Maganizo za steppers zambiri kutsimikizira dzuwa la magulu anafotokoza minofu. Akazi amene mokhulupirika malangizo, onani kuti mu miyezi woyamba akhoza kutaya mpaka makilogalamu 5-6. Buku mu ntchafu yafupika ndi 6-7 cm. Inde, aliyense payekha, koma pamaso pa zotsatira makamaka zimawonedwa konse ndi makalasi zonse. M'pofunikanso yocheza ndi poyerekeza ndi zipangizo zina zomwe competes sitepe makina. Reviews pankhaniyi komanso kuthandiza stepper, monga iwo kutenga malo zochepa ndi ndalama zosakwana treadmills otchuka. Chinthu china ndi zitsanzo ndi osiyana. Mwachitsanzo, zosintha elliptical kukula poyerekeza ndi mayendedwe yemweyo, ndipo ena mabaibulo mini ndi kuchita chingabisike pansi pa bedi.

Pomaliza

Kulimbitsa thupi stepper minofu ndi chimodzi mwa njira utithandize thanzi, khalani mu mawonekedwe ndi thanzi labwino. Komabe, zotsatira zabwino chingapezeke yekha pansi pa chikhalidwe cha njira Integrated kukwaniritsa zolinga. Makamaka, sitepe makina akuwonetsa zotsatira zabwino, ngati limodzi ndi maphunziro kutsatira zakudya ndi kukhala moyo wathanzi. Pankhaniyi, kuwonjezera akhale mawonekedwe ankafunila ndi kuonda adzakhala imachitikira ndi ntchito njira za ziwalo. Izi kwenikweni chikutanthauza dongosolo mtima, chifukwa steppers zifukwa zina mwa gulu cardio. Pa nthawi yomweyo, pulogalamu yoyeseza akhoza kukhala yekha kuchira chida. Pa yochepa, ayenera kutengedwa ngati njira kukhalabe kamvekedwe chonse, koma kuthetsa matenda aakulu, ayenera kugwiritsidwa ntchito monga enaake a. Ndipo chopambana - ndi kusankha oyenera imeneyo nkhani ya pulogalamu maphunziro. Steppers zambiri kubwera wangwiro ndi mawilo maphunziro, kotero ganyu mphunzitsi wapadera maphunziro si chofunika.