Okuqukethwe
Akuwona wonke umuntu onethuba lokuvakashela njalo ejimini ukugcina isibalo sami sime kahle. Isixazululo esifanelekile yimishini ye-cardio yasekhaya ezosiza ukunciphisa isisindo, qinisa umzimba ngisho nokuqinisa amasosha omzimba nokuphulukisa umzimba. Njengoba wazi, ukuzivocavoca kwe-cardio kuhle kwezempilo nangendlela engcono yokwehlisa isisindo nokugcina isisindo esijwayelekile.
Imishini yenhliziyo nezinhlobo zayo
Ngaphandle kokuthi i-cardio noma ukuzivocavoca nge-aerobic kungatholwa ngokuhamba okujwayelekile noma ukugijima, imishini ekhethekile yokuzivocavoca ye-cardio ithandwa kakhulu. Kuyo yonke indawo yokuzivocavoca kunendawo enezinsiza zokuzivocavoca nge-aerobic, lapho kutholakala khona ithrekhi, abaqeqeshi abahamba phambili namabhayisikili okuzivocavoca umzimba. Iningi labakhiqizi bemishini yezemidlalo likhipha imodeli efanayo yendlu ongayenza ukuze udonse isibalo bese wehlisa isisindo.
Ekhaya i-cardio ungenza noma kunini, kanti ukuya ejimini, udinga ukwenza isikhathi nokuzivocavoca emoyeni ovulekile kuncike kubude besimo sezulu.
Imishini yokuzivocavoca ekhethekile ye-cardio eyenzelwe ukuzivocavoca nge-aerobic ethinta impilo yezenhliziyo nenqubo yezinzwa, ikhuthaza ukushiswa kwamafutha, ukugcwala komzimba nge-oxygen nokwandisa imetabolism. Umgomo wokusebenza ngamunye wabo usekelwe ekukhiqizeni kabusha ukunyakaza kwemvelo komuntu. Imishini yokuzivocavoca edumile yokwehlisa isisindo ekhaya design ehlukile, enquma uhlobo nezinga lomthwalo emaqenjini ehlukene emisipha.
Kuyini ukusetshenziswa kwe-cardio-loads:
- ikhalori elisheshayo elivuthayo futhi likhulisa umzimba
- ukuqinisa uhlelo lwezinhliziyo nokuvimbela isifo senhliziyo
- imisipha ithoni nokwenza ngcono ikhwalithi yomzimba
- ukuthuthukiswa kokukhuthazela nokusebenza
- ukuqinisa izindonga zemithambo yegazi nokunciphisa i-cholesterol
- ukwenza kusebenze ukujikeleza kwegazi nokujwayela ukucindezelwa kwegazi
- ukwenziwa ngcono kwezicubu zethambo nokwandisa ukuminyana kwamathambo
- ukuthuthukisa amasosha omzimba kanye nempilo Jikelele yomzimba
- isimo esithuthukisiwe kanye nenani lenyuka lamandla
Kunezinhlobo ezahlukahlukene zemishini ye-cardio yemvelo yasekhaya, enemiphumela ehlukene emzimbeni nasekusebenzeni kwayo. Abanye babo ngisho nalabo abangagijimi ngenxa yezizathu zempilo, isibonelo, abantu abanezifo zamalunga kanye nesistimu yenhliziyo.
Imishini ye-cardio ethandwa kakhulu ekhaya yile:
- bike
- I-Orbitrek (ellipsoid)
- Ukunyathela
- stepper
- Umshini wokugwedla
Uhlobo ngalunye lunezici zalo kanye nezinzuzo ezincike ekukhetheni kwesimulator ukusetshenziswa kwekhaya.
bike
Ibhayisikili lokuzivocavoca uhlobo lwemishini ye-cardio yasekhaya, efana nokugibela ibhayisikili. Ngenxa yomklamo ohlangene ofanele ukusetshenziswa kwasendlini. Umthwalo omkhulu ngesikhathi senqubo yoqeqesho wenzeka engxenyeni engezansi yomzimba: imilenze, amathanga, izinqe. Ukuphakama okuhilelekile kuncane, futhi ngoba ibhayisikili alikwazi ukufaka indawo yokuzivocavoca okugcwele ejimini.
Ngesikhathi sokuqeqeshwa ngebhayisikili elimile, umzimba usesikhundleni sokuhlala, okungukuthi kunciphisa ukucindezeleka emadolweni futhi yenza inketho ye-projectile efanelekile kubantu abadala kanye nabantu abanesisindo esikhulu sokukhuluphala. Kunezinketho zokuklama eziqondile nezime mpo, ezahluka ngosayizi nezinga lokucindezeleka emisipheni ebhekiswe. Kunconywe okuvundlile njengokwelashwa kokuvuselela, ngoba kwehlisa umthwalo emgogodleni, futhi mpo imishini yokuzivocavoca enhle yokwehlisa isisindo ekhaya nokugcina umzimba umile.
buhle:
- ukuklanywa komklomelo
- kulula ukuyisebenzisa
- amandla okwenza ngokwezifiso ubunzima bomsebenzi
- intengo engabizi kakhulu
- ilungele abantu abakhuluphele ngokweqile (150 kg)
- ayicindezeli amalunga
- ekahle ekwelashweni kokuvuselelwa
- ethule egijima
bawo:
- ungalahli umzimba ophezulu
- ungashintshi ukuzivocavoca okugcwele ebhayisikili
- umzimba uvumelanisa ngokushesha nomthwalo ophindaphindiwe
Yimiphi imisipha esebenza kakhulu: i-gluteus Maximus, i-biceps ne-quadriceps yamathanga, umshini wenkonyane, imisipha yangemuva.
Ukusebenza kokuncipha kwesisindo: ihora lokuzivocavoca ngebhayisikili elimile lingashisa kufika kuma-khalori angama-500, uma uzivocavoca ngejubane elisheshayo noma ngemodi yenkinga eyandayo. Ukuvivinya umzimba njalo kwimishini ye-cardio yendlu kuzonciphisa kakhulu isisindo, kwenze umzimba wakho upompe imilenze.
Ngubani okufanele athenge: abantu abakhuluphele ngokweqile, asebekhulile, ukunciphisa umzimba, ukululama ngemuva kokugula nanoma ngubani ongenalo ithuba lokuya ejimini, kepha bafuna ukugcina isimo sakho sisesimweni esifanele.
Isici: lokhu i-cardio ehamba phambili ngokugcizelela emzimbeni ophansinjengoba ivumela ukupompa kahle imisipha yemilenze nezinqe.
Amabhayisikili wokuzivocavoca e-TOP 6 athandwa kakhulu
1. Ibhayisikili eliqondile i-DFC B3.2
2. Ukuvivinya ibhayisikili okuvundlile i-DFC B5030 Mars
3. Ibhayisikili eliqondile Ukuqopha umzimba BC-1720G
4. Ibhayisikili eliqondile Fitness Evo Spirit
5. Ibhayisikili eliqondile Ukuqina kweCarbon U304
6.I-Ergometer Hasttings DBU40
Umqeqeshi we-Elliptical
I-Elliptical noma i-ellipsoid ilingisa izitebhisi zokugibela noma ukuhamba ezigibeleleni. Indlela yokunyakaza ye-ellipsoid inikeze igama lemishini edumile ye-cardio yasekhaya noma ejimini. Ubukhulu bendawo eyilliptical design budlula ibhayisikili elimile, kepha abakhiqizi abaningi bemishini yezemidlalo bakhipha i-compact elliptical yokusetshenziswa kwasekhaya.
Lapho ukuqeqeshwa ku-elliptical akubandakanyi nje kuphela imisipha yomzimba ongezansi, kepha izingalo, amahlombe, emuva, okwenza i-ellipsoid ibe nenketho yokuzivoxavoxa yokuzivocavoca umzimba kunebhayisikili lokuzivocavoca. Imithwalo emincane ye-Orbitrek yamajoyinti amadolo ikwenza kube ukukhetha okuhle kakhulu kubantu abakhuluphele ngokweqile.
Ukuqeqeshwa kwesikhawu ku-treadmill yokwehlisa isisindo ekhaya kuzoba yindlela enhle yokuqeqeshwa okujulile ekhaya. Ku-ellipse elula ungakhetha izinga lobunzima elizokhulisa umthwalo ukugwema ukujwayeza imisipha. Kukholakala ukuthi ukuqeqeshwa okweqanda kwe-cardio, okungcono kunokumpompa nje imisipha ekhazimulayo, okunzima ukuyifunda wedwa ngaphandle kokubandakanya imisipha yamathanga nemilenze. Ku-elliptical ungafinyelela ukuhlolwa kwekhwalithi yemisipha e-gluteal, enikela ekulweni ne-cellulite ne-General body tone. Ipheya liyasiza nasekusebenzeni imisipha yethanga nenkonyane, linikeze imilenze impumuzo enhle.
buhle:
- kulula ukuyifunda
- ukubeka izinga lobunzima
- ngemali ephansi
- umthwalo omncane wamalunga
- ucubungula kahle izinqe nemilenze
- ethule egijima.
bawo:
- ukuphakama kokunyakaza kwehlukile ekugijimeni kwemvelo noma ekuhambeni
- ubandakanyeka kancane emzimbeni ongenhla.
Yimiphi imisipha esebenza kakhulu: i-gluteus Maximus, i-biceps ne-quadriceps yamathanga, ithole, i-abs, imisipha yomgogodla, emuva, imisipha yebhande lehlombe nezandla.
Ukusebenza kokuncipha kwesisindo: ukuzivocavoca ngehora kwi-elliptical ungashisa kufika kuma-calories angama-600, uma uvivinya imodi enzima kakhulu noma ifomethi ye-traininig yesikhawu. Ukuqeqeshwa njalo kwe-ellipse kuzokusiza ukuthi wehlise isisindo ngokushesha okukhulu, kuncike ekukhuleni ngezikhathi ezithile kokulayisha nokudla.
Ngubani okufanele athenge: abantu abakhuluphele ngokweqile (kufika ku-160 kg), kulabo abafuna ukuletha isibalo sesimo, basebenze imisipha ekhazimulayo futhi banikeze ukukhululeka ezinyaweni. I-Orbitrek universal ifanela abesilisa nabesifazane, kungenzeka ukuqeqesha ngisho nezingane, njengoba umqeqeshi ephephe ngangokunokwenzeka futhi cishe engenakho ukuphikisana.
Isici: lokhu okokusebenza okuhle kakhulu kwe-cardio komndeni wonke, njengoba ingasetshenziselwa ngisho nezingane ezingaphansi kokuphepha.
TOP 6 ellipsoids ethandwa kakhulu
1. Umqeqeshi we-Elliptical Body Sculpture BE-5920HX
2. Umqeqeshi we-Elliptical Sport Elite SE-304
3. Umqeqeshi we-Elliptical Fitness Carbon E200
4. Umqeqeshi we-Elliptical UnixFit SL-350
5. Umqeqeshi we-Elliptical UnixFit MV 420
6. Umqeqeshi we-Elliptical Sport Elite SE-E954D
Ukunyathela
I-simulator yenzelwe ukusebenza ngokugcwele noma ukuhamba ngenhloso yokwehlisa isisindo noma ukugcina umzimba usesimweni. I-Treadmill ibhekwa njengenketho ephumelela kakhulu yokwehlisa isisindo uma iqhathaniswa nezinye izinhlobo zemishini ye-cardio yemvelo yasekhaya, ngoba yashisa ama-calories amaningi ngesikhathi sokuzivocavoca.
Ngesikhathi sekilasi kuthrekhi kusebenza wonke umzimba, okwenza i-simulator inketho eguquguqukayo ye-cardio ukugcina ukwakheka. Ukunyakaza kuthrekhi akukhawulelwanga kuzici zokuklama, ngokungafani nebhayisikili elimile noma i-elliptical, okwenza kube nokusebenza okufana nokuzivocavoca okugcwele emoyeni ovulekile.
Ngenxa yokwahluka kwenani lomthwalo wokunyathelisa kufanelana nabantu abaningi, kungakhathalekile ubudala nesisindo. Abadala, abantu abakhuluphele ngokweqile noma abaguli abelapha ukwelashwa kokuvuselela bangakhetha imodi yokuhamba ukuze bandise umthwalo njengokulutha noma ukusebenzisa isimulator ukusekela impilo yenhliziyo nokujwayela umfutho wegazi. Abasubathi abanesipiliyoni bangasebenza ngejubane eliphakeme ukugcina umzimba usesimweni noma ukuzilungiselela imincintiswano enqamula izwe.
buhle:
- ukuzivocavoca okuhle kakhulu kokunciphisa umzimba ekhaya
- ukusetha ukukhethwa kwejubane nemodi yoqeqesho
- indawo eyanele yokuqeqeshwa kwezwe lonke ngesikhathi esibandayo sonyaka
- ngesikhathi sokuzivocavoca kwakuhilela umzimba wonke
- efanelekayo Wabasaqalayo futhi abasubathi abanolwazi
bawo:
- usayizi omkhulu (kepha manje amamodeli ayatholakala ngomklamo ogoqekayo)
- intengo ephezulu
- umsindo ngesikhathi sokusebenza
- inokuphikisana nabantu abanesifo senhliziyo
- kuqinisa amalunga
Yimiphi imisipha esebenza kakhulu: amathanga e-biceps ne-quadriceps, i-gluteus, imisipha yethole, ithole, imisipha yonyawo, i-rectus abdominis, i-intercostal, imisipha ye-pouzdano-lumbar, i-biceps ne-triceps yezingalo.
Ukusebenza kokuncipha kwesisindo: ku-treadmill ungashisa ama-calories angaphezu kwama-600 ngehora, uma uziqeqesha ngesikhawu noma nge-tempo esheshayo. Kumodi yokuhamba ungasusa ama-300 CC ngehora. Ukuzivocavoca njalo kutreadmill ye-cardio kukhuthaza ukunciphisa umzimba ngokushesha, ikakhulukazi uma uwahlanganisa nokudla. I-Treadmill isiza ukuthuthukisa isibalo, ukufeza ukukhululeka, ukumpompa izinqe nemilenze.
Ngubani okufanele athenge: ngokuqinile ukunciphisa umzimba, abagijimi ukulungiselela imijaho, abasubathi ukugcina isimo ekhaya.
Isici: lokhu i-cardio engcono kakhulu yokwehlisa isisindo, njengoba kuqhathaniswa nokuzivocavoca kwangempela kokugijima.
TOP 6 treadmills ethandwa kakhulu
1. Isandla sokunyathelisa sf SF BRADEX 0058
2. I-Magnetic treadmill Body Sculpture BT-2740
3. Umshini wokunyathela kagesi Xiaomi WalkingPad
4. Umshini wokunyathelisa kagesi FAMILY TM 300M
5. Umshini wokunyathela kagesi we-UnixFit ST-600X
6. Umshini wokunyathela ugesi ILAUFSTEIN Corsa
stepper
I-treadmill ehlanganisiwe futhi esebenzayo yemvelo yasekhaya, okungenakuphikisana nayo. I-Stairmaster ilingisa ukuhamba noma ukugibela izitebhisi, ngakho-ke inhle kakhulu ekwehliseni isisindo nokuzigcina umile, uma singekho isikhathi sokuzivocavoca ejimini. Isici esiyisihluthulelo sokuvivinya umzimba ukunciphisa umzimba ukubumbana kwaso, okusho ukuthi ungazibandakanya kunoma yikuphi nganoma yisiphi isikhathi. Ngenxa yokukhanya kwayo nosayizi omncane izindleko ze-stepper nazo zihlukile kumishini emikhulu, eyinkimbinkimbi.
Ezinye izinhlobo ze-stepper zingenza izivivinyo ngomthwalo ngemuva bese ucindezela. Amamodeli anjalo athathwa njengendawo yonke, hhayi nje yokwehlisa isisindo kuphela kepha nokwakha nokugcina umzimba usesimweni lapho ungakwazi ukuzivocavoca ngokuphelele Ku-stepper, ungasetha ileveli yokulayisha efanele isimo sakho somzimba nesisindo esizokuvumela ukuthi uqeqeshe kahle.
Kunezinto ezahlukahlukene zemishini ye-Cardio yasekhaya enezinsimbi zokubamba, izibambo noma amabhendi wokumelana nokuphikiswa okwengeziwe nokwandisa umthwalo emaqenjini ehlukene emisipha. Kwabaqalayo kunconywa ukuthi ukhethe amamodeli anezibambo ezinciphisa ingozi yokulimala. Kubasebenzisi abanesipiliyoni kuyadingeka ukuthi ukhethe imodeli enamabhendi wokumelana ukuze uqhubeke nokumpompa izingalo nomhlane.
buhle:
- usayizi ohlanganisiwe
- intengo ephansi kakhulu
- ayinakho ukuphikisana
- kusebenza ngempumelelo yokwehlisa isisindo
- kusiza ukulwa ne-cellulite
- ungalungisa izinga lomthwalo.
bawo:
- awukwazi ukusebenzisa abantu abakhuluphele ngokweqile (100 kg)
- kuqinisa amalunga
- amamodeli amaningi awaqhutshwa phezulu komzimba
- ngenqubo engafanele yokuzivocavoca ingalimala.
Yimiphi imisipha esebenza kakhulu: i-gluteus Maximus, i-biceps ne-quadriceps yamathanga, imisipha yenkonyane nemikhono.
Ukusebenza kokuncipha kwesisindo: ukuqeqeshwa ihora ku-stepper ungashisa kuze kufike ku-350 CC, uma uzivocavoca ngejubane elilinganisiwe. Ukuvivinya umzimba njalo eStirmirmaster kuyasiza ukuqinisa imilenze, ukumpompa izinqe nokwenza inkonyane ligqame kakhulu. Kuqinisekisiwe ukunciphisa isisindo usebenzisa i-stepper, kunconywa ukuhlanganisa amakilasi ku-treadmill ye-cardio nokuqina kwekhaya.
Ngubani okufanele ayithenge: kubo bonke abesifazane abalwela ukugcina isibalo sesimo sasekhaya futhi bafuna ukumpompa izinqa nemilenze.
Isici: lokhu i-cardio enhle kakhulu enesabelomali esincane futhi uma singenele isikhala ekhaya.
I-TOP 6 Steppers ethandwa kakhulu
1. IClimber Sport Elite GB-5106
2.I-Stepper DFC SC-S038B
3. Isitebhisi Somzimba Esihamba Phansi BS-1122HA-B
4. I-BRADEX stepper Cardio Twister SF 0033
5. I-Twister Stepper Torneo S-211
6. I-Stepper DFC SC-S085E
Umshini wokugwedla
I-simulator ekhiqiza kabusha ukuhamba komgwedli, eyenzelwe ukuzivocavoca umzimba ekhaya nasejimini. Ngesikhathi sokuqeqeshwa kwe-simulator kufakwe emsebenzini wemisipha yomzimba wonke. Ngokungafani ne-treadmill ne-elliptical, okuyimilenze esindayo, umshini wokugwedla usebenze kakhulu emzimbeni ongaphezulu, ukuvumela ukuthi usebenze kahle imisipha ngemuva, esifubeni, ezingalweni nakubhande lwehlombe.
Umshini wokugwedla ungenye yezinhlobo eziphephe kakhulu zokuzivocavoca imvelo yasekhaya. Ayinakho ukuphikisana futhi inhle kubantu beminyaka ehlukene, isisindo kanye namandla omzimba. Ezingeni eliphakeme lomthwalo kumshini wokugwedla we-cardio ungabamba ukuqeqeshwa kwamandla kwangempela, kepha umsebenzi oyinhloko womqeqeshi ukuthi ukuqeqeshwa kwe-cardiorespiratory kuzinjongo ze-Wellness kanye ne-toning.
buhle:
- umthwalo ophumelelayo womzimba ophezulu
- ingozi encane yokulimala
- ingcindezi emnene kumajoyini akho kanye nemisipha
- ilungele abantu abanamadolo anenkinga
- kuthuthukisa ukuma nokuqeda izinhlungu emuva.
bawo:
- usayizi omkhulu
- intengo ephezulu
- ayifanele abantu abanezifo zomgogodla.
Yimiphi imisipha esebenza kakhulu: imisipha yomhlane nesifuba, i-deltoid, i-trapezius, i-biceps ne-triceps, izandla, imisipha yengalo, i-rectus abdominis, imilenze, izinqa.
Ukusebenza kokuncipha kwesisindo: ihora lokuqeqeshwa emshinini wokugwedla lingashisa lifike kuma-kcal angama-600, ngokulayishwa okuncane kwamalunga nemisipha. Ukuzivocavoca njalo kuzokuvumela ukuthi wehlise isisindo masinyane futhi uzuze indawo enhle phezulu kwesibalo futhi uqinise nemisipha yemilenze nezinqe.
Ngubani okufanele athenge: amadoda afuna ukwehlisa isisindo futhi agcine isimo sakho sime kahle ngaphandle kokuzivocavoca, futhi nakunoma ngubani ofuna umshini we-cardio osebenza ngezindlela eziningi wendlu kuwo wonke amaqembu emisipha.
Isici: lokhu i-cardio ehamba phambili, egxile emzimbeni ongenhla ngakho-ke ilungele amadoda afuna ukubukeka efanelekile futhi ezemidlalo.
TOP 6 imishini yokugwedla ethandwa kakhulu
1. Umshini wokugwedla R403B DFC
2.Umshini wokugwedla Umzimba Wokuqoshwa komzimba BR-2200H
3. Umshini wokugwedla iDFC R71061
4. Umshini wokugwedla iProForm R600
5. Ukugwedla i-AppleGate R10 M
6.Umshini wokugwedla iNordicTrack RX800
Bona futhi:
- Amawashi aphezulu angama-20 aphezulu: amagajethi aphezulu kusuka kuma-ruble angama-4,000 kuya ku-20,000 (2019)
- Abaqeqeshi abaphambili aba-10 babaqalayo + iqoqo lamavidiyo elungiselelwe ngomumo
- Izinhlelo zokusebenza ezihamba phambili ezingama-20 ezihamba phambili zokuqina ze-Android zokuqeqeshwa ekhaya