Vula Amandla okuRoqa: Fumanisa iiNzuzo eziBanzi eziBalulekileyo namhlanje

Nangona oomatshini bokubheqa abasoloko bejongwa njengeencutshe ze-gym, bema njengenkosi yoomatshini abadityanisiweyo abaninzi, besebenza iqela lamaqela emisipha ngaxeshanye. Njengomthambo onempembelelo ephantsi kunye nomgangatho ophezulu, ukubheqa kulula ukukufunda, kodwa kunika umngeni wokuzilolonga, okwenza kube yinto efanelekileyo kuye wonke umntu, nokuba uthini na umgangatho woqeqesho. Kweli nqaku, siza kuphonononga oomatshini bokubheqa kunye nezibonelelo zabo ezininzi, kunye nendlela yokukhetha nokubasebenzisa ngokufanelekileyo.

Isiqulatho:
– Yintoni umatshini wokubheqa
– Ukuthandwa koomatshini bokubheqa
– Ngaba oomatshini bokubhexa balungile
-Uwukhetha njani umatshini wokubheqa
–Uwusebenzisa njani umatshini wokubheqa

Umatshini wokubheqa, obizwa ngokuba yi-ergometer, ngumatshini wokuzilolonga olinganisa intshukumo yokubheqa kwinqwelo yamanzi. Yenzelwe ukulinganisa iintshukumo, ukuxhathisa, kunye nokuzilolonga komzimba jikelele okwenzekayo ekugwebeni emanzini. Iquka isihlalo esishukumayo kwi-sliding rail, footrests, kunye nesiphatho esiqhagamshelwe kwikhonkco okanye ibhanti eliqhutywa yi-flywheel ukunika ukuxhathisa.
Umatshini wokubheqa unobuxhakaxhaka obunokulungiswa, ukuze abasebenzisi bakwazi ukuseta ubunzulu bokuzilolonga ngokusekelwe kwinqanaba lokufaneleka kwabo.

Oomatshini bokukrola basebenza imilenze yakho, umva wakho, iingalo zakho, umbindi wakho-malunga neqela ngalinye lemisipha-ukwenza umthambo olungeleleneyo olungeleleneyo wamandla, unyamezelo kunye nempilo yentliziyo. I-syncopation ye-push kunye nemilenze yakho kunye nokutsalwa ngeengalo zakho kunye nomva kusebenza kakuhle kunye, ukwakha izihlunu, ukulungelelanisa kunye nokulinganisela. Kwakhona, intshukumo yesingqi sokubheqa ibonakaliswe inefuthe lokucamngca, inciphisa uxinzelelo kunye nokuphucula impilo yakho yengqondo.

Ngokuhamba kwexesha, uyilo kunye nokusebenza komatshini wokubheqa kuye kwatshintsha kakhulu, kunye neenguqulelo zangoku ezineziboniso zedijithali zokubeka iliso kwiimethrikhi zokusebenza, ukusebenza okucwangcisekileyo, kunye nokhetho lwenyani lwenyani olulingisa amava okubheqa ngaphandle. Olu tshintsho lwenze ukuba oomatshini bokubheqa bangabi nomdla nje kuphela, kodwa basebenze ngakumbi kunangaphambili.

Oomatshini bokubheqa baya bethandwa ngakumbi ngabantu abathanda ukomelela, ngenxa yokuguquguquka kwabo kunye noluhlu oluninzi lwemithambo. Ukongeza, ukubheqa ngumsebenzi onempembelelo ephantsi kakhulu, okuthetha ukuba kuthambile kumalungu akho. Oomatshini bokubheqa babonelela ngomsebenzi ogqwesileyo wokuqina okuphezulu, ngelixa kwangaxeshanye benikezela ngempembelelo ephantsi kakhulu. Ezi mpawu ziqinisekisa ukuba oomatshini bokubheqa bayinto ethandwa kakhulu kwisixhobo sokuzilolonga, esilungele abantu bayo yonke iminyaka kunye nawo onke amanqanaba okuqina. Umzekelo, sisixhobo esimangalisayo sabantu bayo yonke iminyaka abachacha kukwenzakala okanye banemida ethile eyenza umthambo onempembelelo ephezulu ibenzima.

Okokugqibela, ukukhula kweeklasi zokufaneleka kweqela kunye neenkqubo zokuzilolonga ekhaya kuncede ngakumbi ekusasazeni umtsalane wokubheqa. Iigym ezininzi zineeklasi ezizikhokelela ngokwazo zokubheqa ezidibanisa iinzuzo ze-cardio yeentshukumo zokubheqa kunye noqeqesho lwamandla kunye nokuzilolonga kwe-HIIT. Ukubheqa kuye kwaba nomdla ngakumbi kwaye kubandakanyeka ekuthatheni inxaxheba, kunye nemarike yokubhexa yasekhaya ibona ukwanda komdla, enkosi koomatshini abatsha abaxineneyo nabangabiziyo kakhulu kunoyilo lwangaphambili olucelwe ngumngeni we-ergonomically.

Uninzi lwemithombo yeendaba zentlalo kunye nabaphembeleli bokuqina ngoku bakhuthaza iingenelo zokubheqa kunye nokuthumela iziphumo ezimangalisayo ezinokuzuzwa ngexesha leseshini yokubhexa.
Abantu bathumela ubungqina malunga nokuba zingaphi iikhalori abanokuzitshisa kunye neefoto zangaphambili nasemva kweefoto kwiindawo ezikwi-intanethi. Le mizekelo ikhokelele ekubeni abantu abaninzi bazame ukubheqa.
Kucacile ukuba ukuthandwa komatshini wokubheqa kuya kwanda njengoko ulwazi oluninzi malunga neenzuzo zempilo zokubheqa lufumaneka.

Oomatshini bokubheqa balongezelelo olumangalisayo kuyo nayiphi na indawo yokuzivocavoca okanye i-home fitness regime. Banikezela ngezibonelelo ezininzi zempilo kunye nokomelela ezibenza babe lukhetho olukhulu lokuphucula zombini amanqanaba ezempilo kunye nokomelela. Oomatshini bokubhexa babonelela ngokusebenza ngamandla kwentliziyo nemithambo yegazi okunokwandisa amandla kunye nokuphucula impilo yentliziyo nemiphunga. Oku kubandakanyeka ngokuthe ngqo kwentliziyo kunye nemiphunga kunceda ekwakheni ukusebenza kakuhle kwentliziyo nemithambo-luvo nto leyo enciphisa umngcipheko wesifo sentliziyo kwaye inyuse amandla omzimba wonke. Oku kwenza ukubheqa kube yeyona ndlela igqwesileyo yokuzilolonga ekutshiseni amanqatha kunye nokugcina ubunzima bomzimba obusempilweni, njengoko sisitshisi sekhalori esisebenza kakuhle kakhulu esiya kukunceda unciphise ubunzima kunye nethoni yobunzima bezihlunu ezibhityileyo.

Kunye neenzuzo zentliziyo, oomatshini bokubheqa babonelela ngoqeqesho olupheleleyo lomzimba. Imiqolo yenye yemithambo embalwa esebenza wonke umzimba womntu, nto leyo enceda ukwakha ukomelela kunye nokunyamezela kuwo wonke umzimba. Eminye imithambo, ngakumbi ukuzilolonga, kusebenza isihlunu esinye okanye ezibini ngexesha kwaye kunokukhokelela kukungalingani kwemisipha kunye neentlungu. Kuba ukubheqa kusebenza phantse lonke iqela elikhulu lezihlunu emzimbeni, ukusuka emilenzeni ukuya ngasemva, amagxa, iingalo kunye nombindi, kukho umngcipheko oncitshisiweyo wentlungu enjalo, kunye nokuncipha komngcipheko wokwenzakala. Ngaphezu koko, ukuxhathisa komatshini wokubheqa kunokuhlengahlengiswa kwinqanaba lakho lokuqina kunye neenjongo, nto leyo ilungele ukwakha izihlunu.

Okwesibini kukuba ukubheqa kunempembelelo ephantsi kakhulu. Uninzi lwabantu lukhathazwa yimiba edibeneyo, nokuba kungenxa yeminyaka, ubunzima okanye ukwenzakala kwangaphambili, kwaye ke bathambekele ekuzikhwebuleni kwimithambo enokuthi ibe mandundu loo miba. Ukubhexa kunempembelelo ephantsi kakhulu – ekuphela kwempembelelo, eneneni, yimpembelelo yamanzi kwisiqu. Ngenxa yoko, amadolo, izinqe kunye nomqolo azikho phantsi kohlobo olufanayo lwempembelelo xa zibaleka, zixhuma, zixhuma okanye zihamba nje. Ngelishwa kwabo bazimisele ukubaleka, ukwanda kokwenzakala edolweni kule minyaka idlulileyo kukhokelele ekurhoxisweni kwe-100m ne-200m ebilindelwe yamadoda kukhuphiswano lweembaleki zehlabathi kunyaka ozayo. Esi sizathu sikwayindawo yokujonga ixesha elide, ngenxa nje yokuba ukuba uyawuthanda umthambo namhlanje, amathuba okuba uyawuthanda ngo-10, 20 kwaye, ukuba unethamsanqa, ixesha leminyaka engama-30: njengomthambo, ukubheqa yeyona nto onokuyenza kwaye kufuneka uqhubeke usebudaleni.

Ukukhetha umatshini wokubhexa omnye kwiimfuno zakho zokomelela kunye neencasa ziya kusekelwa kwizinto ezininzi. Ingqwalasela yokuqala luhlobo lwesixhobo sokuxhathisa esisetyenziswe ngumatshini wokubheqa. Oomatshini bokubheqa beza nomoya, imagnethi, ihydraulic okanye ukuxhathisa kwamanzi ukuvelisa intshukumo yokubheqa. Iimodeli zokuxhathisa umoya zonyusa inqanaba loxhathiso njengoko ubheqa ngokukhawuleza, kwaye aba matshini babonelela ngeemvakalelo ezikufutshane zokubheqa emanzini. Inketho yesibini yimifuziselo yamagnetic kunye ne-hydraulic, ethule kwaye inikezela ngamanqanaba angaguqukiyo okumelana. Inketho yesine - oomatshini bokumelana namanzi - banovakalelo oluyinyani lokubheqa ngamanzi okwenene.

Ubungakanani/uphawu lweenyawo Into yesibini ebalulekileyo bubungakanani okanye 'unyawo' lomatshini – ngaba kulula ukuwugcina kwindawo encinci? Ngaba iyasonga okanye iyawa? Ubunzima bomthamo / ukulungelelaniswa Ngaba ngumsebenzi onzima ngokwaneleyo ukuxhasa ubungakanani bakho kunye nobunzima?

Okwesithathu, qwalasela iimpawu kunye nobuchwepheshe bomatshini wokubheqa. Oomatshini abaninzi bokubheqa banedeshibhodi yedijithali elandelela umgama, ixesha, izinga lokubetha, iikhalori ezitshisiweyo kunye nezinye iimetriki eziluncedo ezinokukunceda ukwazisa umthambo wakho kwaye zikukhuthaze kwiseshoni enzima yokubheqa. Abanye oomatshini bokubheqa banokucwangciswa kunye nokusetwa kwangaphambili kokusebenza ukuhlangabezana neenjongo zakho ezithile, kwaye abanye bajonga izinga lentliziyo kwaye banokuthumela idatha kwi-app yokuqina kwi-smartphone yakho, ithebhulethi okanye esinye isixhobo. Ukukukhethela oyena matshini wokubheqa kuxhomekeke kwindlela iimpawu zomatshini ezidibana ngayo nezinga lakho lokomelela.

Ukusetyenziswa komatshini wokubheqa ngokufanelekileyo kubalulekile ukuze ufumane okuninzi ekusebenzeni kwakho, kunye nokunciphisa umngcipheko wokwenzakala. Ngaphambi kokuba uqalise umsebenzi wakho wokukrola, qiniseka ukuba useta iintambo zonyawo kunye nesihlalo ukuze ulungele umzimba wakho ngokuchanekileyo. Umtya weenyawo kufuneka ukwazi ukubamba iinyawo zakho ukuze zingahambi, kwaye isibambo kufuneka sibe kwindawo ekhululekile yokufikelela emzimbeni wakho. Yandisa okanye unciphise inqanaba lokuxhathisa de uzive ukhululekile. Qala ngenani elincinci lokumelana njengokufudumala, kwaye emva koko ukwandise ukuchasana nokusebenza kwinqanaba eliphezulu.

I-stroke yokubheqa inezigaba ezine: ukubamba, ukuqhuba, ukugqiba, kunye nokubuyisela. Ukubamba, hlala umde ngamadolo aguqe kunye neengalo ezinwetshiwe. Kwi-drive, tyhala umva ngemilenze yakho kuqala, emva koko ungqiyame kancinci ukusuka esinqeni, kwaye utsale isiphatho kwiimbambo zakho ezisezantsi. Ukugqitywa zii-intshi ezimbalwa zokugqibela zokuqhuba, xa ungqiyame ngasemva imilenze yandisiwe kwaye isibambo sitsalwe ngokuqinileyo emzimbeni wakho. Ukubuyisela kwisigaba sokugqibela, xa unweba iingalo zakho, uncike phambili ukusuka ezinqeni, kwaye uguqe ngamadolo ukuze ubuyele ekubanjweni.

Ubuchule obufanelekileyo sisitshixo sokuzilolonga okukhuselekileyo nokusebenzayo, kwaye kubaluleke ngakumbi xa usenza umthambo omde kumatshini wakho. Hlala uzama ukunyakaza okungaguqukiyo kunye nokuzinzileyo. Ukukrola ngokutyibilikayo ngokuxhathisa isindululo sokuxhuzula. Yenza i-core yakho yonke i-stroke ukuxhasa umqolo wakho, kwaye uqinisekise ukuba iintshukumo zakho zilungelelanisiwe, kunye nemilenze, i-torso kunye neengalo zisebenza kunye. Ngokusetyenziswa rhoqo, ubuchule bakho buya kuphucula, njengoko kuya kuba nonyamezelo kunye namandla. Kungekudala uza kuvuna zonke izibonelelo zokuzilolonga ngoomatshini bokubheqa.

Oomatshini bokubheqa bangumsebenzi oncomekayo – ufumana zombini uncedo lwentliziyo kwaye uncede ekwakheni ubunzima bezihlunu Akunzima ukwenza ityala lomatshini wokubheqa othobekileyo. Inyani yokuba kukuzilolonga okukhulu-ufumana zombini inzuzo yentliziyo kwaye uncede ekwakheni ubunzima bezihlunu-idityanisiwe ngokuqinisekileyo. Kodwa oomatshini bokubheqa banikezela ngezibonelelo ezongezelelweyo njengempembelelo enkulu ephantsi, umzimba ogcweleyo onokuthi ulungelelaniswe kulo naliphi na inqanaba lokuzilolonga kunye nokusebenza ngokubhekisele kuyo nayiphi na injongo yokufaneleka. Ukuba ukhetha umatshini ofanelekileyo kwiimfuno zakho kwaye uqale ngobuchule obufanelekileyo, umatshini wokubheqa unokuba lolona tyalo-mali lulungileyo onokuthi ulwenzele ukuba ube sempilweni. Nokuba ufuna ukonwaba na, nokuba ufuna ukuphila ixesha elide, umatshini wokubheqa unokuba lolona luhlu lufanelekileyo kwikhaya lakho okanye kwindawo yokuzivocavoca.