Vula Amandla Okugwedla: Zitholele Izinzuzo Ezinezici Eziningi Namuhla

Nakuba imishini yokugwedla ingahlali ibhekwa njengezihlabani zasejimini, imi njengenkosi yemishini ehlanganisa amajoyinti amaningi, isebenza inqwaba yamaqembu emisipha ngesikhathi esisodwa. Njengomsebenzi onomthelela omncane futhi osebenza kahle kakhulu, ukugwedla kulula ukukufunda, nokho kunikeza ukuvivinya umzimba okuyinselele, okwenza kube kuhle kuwo wonke umuntu, kungakhathaliseki izinga lakhe lokuqeqeshwa. Kulesi sihloko, sizohlola imishini yokugwedla kanye nezinzuzo zayo eziningi, kanye nendlela yokukhetha nokuyisebenzisa kahle.

Okuqukethwe:
– Uyini umshini wokugwedla
– Ukuduma kwemishini yokugwedla
– Ingabe imishini yokugwedla mihle
- Ungawukhetha kanjani umshini wokugwedla
-Usetshenziswa kanjani umshini wokugwedla

Umshini wokugwedla, obizwa ngokuthi i-ergometer, umshini wokuvivinya umzimba olingisa ukunyakaza kokugwedla endizeni yamanzi. Iklanyelwe ukulingisa ukunyakaza, ukumelana, nokuzivocavoca umzimba wonke okwenzeka ekugwebeni emanzini. Iqukethe isihlalo esinyakaziswayo kumzila wesitimela oshelelayo, izindawo zokuhlala, kanye nesibambo esixhunywe kuketango noma ibhande elixhaswe yi-flywheel ukunikeza ukumelana.
Umshini wokugwedla unokumelana okungalungiswa, ukuze abasebenzisi bakwazi ukusetha ukushuba kokujima ngokusekelwe kuleveli yabo yokufaneleka.

Imishini yokugwedla isebenza imilenze yakho, umhlane wakho, izingalo zakho, umgogodla wakho - cishe wonke amaqembu emisipha - okwenza ukuzivocavoca okulinganiselayo okuphelele ukuze uthole amandla, ukukhuthazela nempilo yenhliziyo. Ukuvumelanisa kwe-push nemilenze yakho kanye nokudonsa ngezingalo zakho nomhlane kusebenza kahle ndawonye, ​​​​kwakha imisipha, ukuxhumanisa nokulinganisela. Futhi, isenzo esinesigqi sokugwedla siboniswe ukuthi sinomphumela wokuzindla, sinciphisa ingcindezi futhi sithuthukisa ukuphila kahle kwengqondo yakho.

Ngokuhamba kwesikhathi, idizayini nokusebenza komshini wokugwedla kushintshe kakhulu, ngezinguqulo zesimanjemanje ezinezibonisi zedijithali zokuqapha amamethrikhi okusebenza, ukujima okuhlelekayo, kanye nezinketho zento engekho ngokoqobo ezilingisa ukuzizwisa kokugwedla ngaphandle. Lezi zindlela ezintsha zenze imishini yokugwedla ingagcini nje ngokuthakazelisa, kodwa futhi isebenze kakhulu kunangaphambili.

Imishini yokugwedla iya ngokuya iduma kubathandi bokuqina, ngenxa yokuguquguquka kwayo kanye nenqwaba yokuzivocavoca. Ngaphezu kwalokho, ukugwedla kuwumsebenzi onomthelela omncane kakhulu, okusho ukuthi kuthambile emalungeni akho. Imishini yokugwedla ihlinzeka ngokujima okuphezulu kakhulu okuhle kakhulu, kuyilapho ngesikhathi esifanayo inikezela ngomthelela ophansi kakhulu. Lezi zici ziqinisekisa ukuthi imishini yokugwedla iyingcezu ethandwa kakhulu yesisetshenziswa sokuqina, ifanele abantu bayo yonke iminyaka yobudala kanye nawo wonke amazinga okufaneleka. Isibonelo, isisetshenziswa esihle sabantu bayo yonke iminyaka abalulama ekulimaleni noma abanemikhawulo ethile eyenza umsebenzi onomthelela omkhulu ube nzima.

Okokugcina, ukukhula kwamakilasi okufaneleka kweqembu kanye nezinhlelo zokufaneleka ekhaya kuye kwasiza nakakhulu ukusabalalisa ukuthandwa kokugwedla. Amajimu amaningi anamakilasi asekelwe ekugweleni aziqondise wona abhangqa izinzuzo ze-cardio zokunyakaza kokugwedla nokuqeqeshwa kwamandla nokusebenza kwe-HIIT. Ukugwedla sekuthandeka kakhulu futhi kuheha ukubamba iqhaza, njengoba imakethe yasekhaya yokugwedla ibona ukwanda kwentshisekelo, ngenxa yemishini emisha ehlangene futhi engabizi kakhulu kunemiklamo yangaphambilini enenselelo ye-ergonomically.

Abaningi benkundla yezokuxhumana kanye nabagqugquzeli bokufaneleka njengamanje bathuthukisa izinzuzo zokugwedla nokuthumela imiphumela emangalisayo engatholwa ngesikhathi sokugwedla.
Abantu bathumela ubufakazi bokuthi mangaki amakhalori abangawashisa kanye nezithombe zangaphambi nangemuva kwemiphakathi eku-inthanethi. Lezi zibonelo zenze abantu abaningi bazama ukugwedla bona.
Kusobala ukuthi udumo lomshini wokugwedla luzokhula njengoba ulwazi olwengeziwe mayelana nezinzuzo zezempilo zokugwedla lutholakala.

Imishini yokugwedla iyisengezo esihle kunoma iyiphi ijimu noma isimiso sokuqina sasekhaya. Banikeza izinzuzo eziningi zezempilo nezokufaneleka ezibenza babe yisinqumo esihle sokuthuthukisa kokubili amazinga ezempilo nokufaneleka. Imishini yokugwedla ihlinzeka ngokusebenza ngamandla kwenhliziyo nemithambo yegazi okungakhuphula amandla futhi kuthuthukise impilo yenhliziyo namaphaphu. Lokhu kubandakanyeka okuqondile kwenhliziyo namaphaphu kusiza ekwakheni ukusebenza kahle kwenhliziyo nemithambo yegazi okubuye kunciphise ingozi yesifo senhliziyo futhi kwenyuse amandla okunyakazisa umzimba wonke. Lokhu kwenza ukugwedla kube yindlela enhle kakhulu yokuzivocavoca ekushiseni amafutha kanye nokugcina isisindo somzimba esinempilo, njengoba kuyisishisi esisebenza kahle kakhulu sekhalori esizokusiza ulahlekelwe isisindo futhi wenze ithoni yemisipha ethambile.

Kanye nezinzuzo zenhliziyo nemithambo yegazi, imishini yokugwedla inikeza umsebenzi wokuqeqesha amandla omzimba ogcwele. Imigqa ingenye yezivivinyo ezimbalwa ezisebenza wonke umzimba womuntu, okusiza ukwakha amandla alinganayo nokuqina kuwo wonke umzimba. Ezinye izivivinyo, ikakhulukazi izivivinyo zokuzihlukanisa, zisebenza isisipha esisodwa noma ezimbili ngesikhathi futhi zingaholela ekungalinganini kwemisipha kanye nobuhlungu. Njengoba ukugwedla kusebenza cishe wonke amaqembu amakhulu emisipha emzimbeni, kusukela emilenzeni kuya emhlane, emahlombe, ezingalweni naphakathi, kunengozi enciphile yalolo hlobo lobuhlungu, kanye nokuncipha kwengozi yokulimala. Ngaphezu kwalokho, ukumelana komshini wokugwedla kungalungiselelwa ileveli yakho yokufaneleka kanye nemigomo, okuhle kakhulu ekwakheni imisipha.

Okwesibili ukuthi ukugwedla kunomphumela ophansi kakhulu. Abantu abaningi bahlushwa izinkinga ezihlangene, kungaba ngenxa yobudala, isisindo noma ukulimala kwangaphambilini, ngakho-ke bavame ukuqhela ekuzilolongeni okungase kubhebhethekise lezo zinkinga. Ukugwedla kunomthelela ophansi kakhulu - okuwukuphela komthelela, empeleni, umthelela wamanzi kumkhumbi. Ngenxa yalokho, amadolo, izinqulu nomgogodla azikho ngaphansi kohlobo olufanayo lomthelela abakhona lapho begijima, begxuma, begxuma noma behamba nje. Ngeshwa labo abazimisele ngokugijima, ukwanda kokulimala edolweni eminyakeni yakamuva kuholele ekuhoxisweni kwemidlalo ebilindelwe kwabesilisa ku-100m no-200m emqhudelwaneni wezokusubatha womhlaba ngonyaka ozayo. Lesi sizathu futhi siyiphuzu lokubuka elide kakhulu, ngenxa nje yeqiniso lokuthi uma uthanda ukuzivocavoca namuhla, kungenzeka ukuthi uzokuthanda ngo-10, 20 futhi, uma unenhlanhla, isikhathi seminyaka engama-30: njengokuzivocavoca, ukugwedla yilokho ongakwazi futhi kufanele uqhubeke kuze kube sekugugeni.

Ukukhetha umshini owodwa wokugwedla ngezidingo zakho zokufaneleka kanye nokuthandayo kuzoncika ezintweni ezimbalwa. Ukucatshangelwa kokuqala uhlobo lwendlela yokumelana esetshenziswa umshini wokugwedla. Imishini yokugwedla iza nomoya, kazibuthe, i-hydraulic noma ukumelana namanzi ukuze ikhiqize ukunyakaza kokugwedla. Amamodeli amelana nomoya anyusa izinga lokumelana njengoba ugwedla ngokushesha, futhi le mishini inikeza umuzwa oseduze kakhulu wokugwedla emanzini. Inketho yesibili amamodeli kazibuthe kanye nama-hydraulic, athule futhi anikeze amazinga okumelana angaguquki. Inketho yesine - imishini yokumelana namanzi - ibe nomuzwa ongokoqobo wokugwedla ngamanzi angempela.

Usayizi/uphawu lwezinyawo Isici sesibili esibalulekile ubukhulu noma 'umkhondo' womshini - ingabe kulula ukuwugcina endaweni encane? Ingabe iyagoqa noma iyagoqa? Umthamo wesisindo/ukuguquguquka Ingabe kuwumsebenzi osindayo ngokwanele ukusekela usayizi nesisindo sakho?

Okwesithathu, cabangela izici nobuchwepheshe bomshini wokugwedla. Imishini eminingi yokugwedla inamadeshibhodi edijithali alandelela ibanga, isikhathi, izinga lokushaya, amakholori ashisiwe namanye amamethrikhi awusizo angasiza ukwazisa ukujima kwakho futhi akukhuthaze kuseshini enzima yokugwedla. Eminye imishini yokugwedla ingahlelwa ngokujima okusethiwe ukuze ihlangabezane nemigomo yakho ethile, kanti eminye ineziqapha izinga lokushaya kwenhliziyo futhi ingathumela idatha kuhlelo lokusebenza lokufaneleka ku-smartphone yakho, ithebhulethi noma enye idivayisi. Ukukukhethela umshini wokugwedla ongcono kakhulu kuncike ekutheni izici zomshini zihlangana kanjani nezinga lakho lokufaneleka komuntu siqu.

Ukusebenzisa kahle umshini wokugwedla kubalulekile ukuze uthole okuningi ekusebenzeni kwakho, kanye nokunciphisa ingozi yokulimala. Ngaphambi kokuqala umsebenzi wakho wokugwedla, qiniseka ukuthi usetha izintambo zonyawo kanye nesihlalo ukuze uvumelane nomzimba wakho ngendlela efanele. Ibhande lonyawo kufanele likwazi ukubamba izinyawo zakho endaweni ukuze zinganyakazi, futhi isibambo kufanele sibe endaweni efinyeleleka kalula emzimbeni wakho. Khulisa noma wehlise izinga lokumelana uze uzizwe ukhululekile. Qala ngenani elincane lokumelana njengokufudumala, bese ukwandisa ukumelana nokusebenza ezingeni eliphakeme.

I-stroke yokugwedla inezigaba ezine: ukubamba, ukushayela, ukuqeda, kanye nokululama. Ukuze ubambe, hlala umude amadolo agobile nezingalo ezinwetshiwe. Ukuze ushayele, phushela emuva ngemilenze yakho kuqala, bese uncika kancane okhalweni, bese udonsela isibambo ezimbanjeni zakho ezingezansi. Isiphetho singamayintshi ambalwa okugcina edrayivu, lapho uncike emuva unemilenze enwetshiwe futhi isibambo sidonswe saqina emzimbeni wakho. Ukubuyisela kuyisigaba sokugcina, lapho unweba izingalo zakho, uncike phambili ezinqulwini, futhi ugobe amadolo ukuze ubuyele ekubambeni.

Indlela efanele iwukhiye wokujima okuphephile nokusebenzayo, futhi ibaluleke kakhulu uma wenza ukujima okude emshinini wakho. Hlala njalo ulwela ukunyakaza okungaguquki nokunganyakazi. Rowu ngokushelelayo ngokumelana nokunyakaza. Bandakanya ingqikithi yakho kulo lonke uhlangothi ukuze usekele umhlane wakho, futhi uqiniseke ukuthi ukunyakaza kwakho kuhlangene, imilenze, i-torso nezingalo zisebenza ndawonye. Ngokusetshenziswa njalo, indlela yakho izothuthuka, kanjalo nokukhuthazela kwakho namandla. Maduze uzothola zonke izinzuzo zokujima komshini wokugwedla.

Imishini yokugwedla iwukuzilolonga okuhle – uthola kokubili ukusizakala kwenhliziyo nemithambo yegazi futhi usize ekwakheni imisipha Akunzima ukwenza icala lomshini wokugwedla othobekile. Iqiniso lokuthi kuwukuzivocavoca okuhle kakhulu - uthola kokubili inzuzo yenhliziyo nemithambo yegazi futhi usize ekwakheni imisipha - ihlanganisa okuqinisekile. Kodwa imishini yokugwedla inikeza izinzuzo ezengeziwe njengomthelela ophansi, ukuzivocavoca umzimba ogcwele okungalungiselelwa kunoma iyiphi ileveli yokufaneleka futhi isebenzele kunoma iyiphi inhloso yokufaneleka. Uma ukhetha umshini ofanele izidingo zakho bese uqala ngendlela efanele, umshini wokugwedla ungase ube enye yezimali ezingcono kakhulu ongayenza ukuze ube nempilo engcono. Kungakhathaliseki ukuthi unezinhloso zokufaneleka yini, futhi noma ngabe ufuna ukuncika, ukujabula noma ukuphila isikhathi eside, umshini wokugwedla ungase ube isengezo esihle kakhulu ekhaya lakho noma ejimini.