Okuqukethwe
Isiteji sokukhuphuka - iprojektha yezemidlalo, okuyibhentshi elincane elinamazinga wokuphakama angahleleka. Le nkundla yakhelwe hhayi nje kuphela ngokuzijwayeza ukuzivocavoca ngezinyathelo, kodwa futhi nokwenza izivivinyo zamandla nokuqina komzimba. Imvamisa, le mishini yezemidlalo yenziwa ngopulasitiki okhethekile futhi inendawo kathayela, evimbela ukushibilika lapho kwenziwa imisebenzi.
Ipulatifomu yesitebhisi iyithuluzi lokuqina lomhlaba wonke. Ungabhekana ne-aerobics yakhe, wenze amandla kanye nokuzivocavoca kwe-plyometric, ukwenza inkinga nokwenza lula ukuzivocavoca umzimba. Ngokuvamile, ukusetshenziswa kwale mishini kuzokusiza ukuthi wakhe isethi efanele yokuzivocavoca yokwehlisa isisindo nokuqinisa izicubu zomzimba wonke, ikakhulukazi imilenze nezinqe.
Bona futhi:
- I-Fitness band: ikuphi ukukhetha kokuvivinya umzimba
- I-Massage roller: yini + ukukhethwa kokuzivocavoca okukhethiwe
Ipulatifomu yesitebhisi: yini edingekayo?
1. Imvamisa ukusetshenziswa kwesiteji-platform ekhaya ngokuzijwayeza ukuzivocavoca ngesinyathelo. Isinyathelo i-aerobics ingenye yezinhlobo ezisebenza kahle kakhulu zokuvivinya umzimba okunomthelela ophansi wekhalori wokushisa ama-calories namafutha. Funda kabanzi ngakho: Isinyathelo sokuvivinya umzimba: inzuzo, ukulimala, ukuzivocavoca namavidiyo.
2. Isiteji sesitebhisi ozosidinga ngesikhathi sokuzivocavoca amandla, ukusebenza okudinga ibhentshi. Isibonelo, uma uzokwenza umshini wokucindezela ibhentshi we-dumbbell ngemisipha yesifuba phansi, ngeke ukwazi ukwehlisa izindololwane phansi ngokwanele ukuze ukuvivinya umzimba kungabi ngokwanele nokusebenza kahle:
Noma, isibonelo, ukwenza i-lunge yaseBulgaria nayo idinga ipulatifomu yokunyusa:
3. Okunye ukuzivocavoca kulula ukuyenza, ugxile kupulatifomu yesinyathelo, kunokugxila ebulilini. Isibonelo, i-Push-UPS namapulangwe. Ngakho-ke, ipulatifomu yokunyusa ilusizo kulabo abafunda nje ukwenza i-Push-UPS phansi noma abafuna ukuzenzela lula, noma yikuphi ukuzivocavoca ngokuhlala ezandleni zakhe.
4. Ipulatifomu ingasetshenziselwa ukwenza izivivinyo zokugxuma lapho udinga khona ukugxuma kunoma yiliphi igquma. Imvamisa ngokugxuma sebenzisa itafula elikhethekile, kepha ungagxuma futhi unyathele endaweni yesikhulumi (inqobo nje uma ibizinzile!):
5. Isiteji sesitebhisi siyi-projectile ecishe iphelele ukuqeqesha umzimba ongezansi. Futhi ngesinyathelo uzosebenza ekwehliseni inani lezinqulu, wakhe imilenze ebunjiwe, enamathoni.
6. Isiteji sesitebhisi esisebenzisekayo sokwenza ukuguqulwa okuhlukahlukene kokuzivocavoca kwakudala. Lokhu kuzokusiza okuhle ukwehlukanisa ukusebenzisa kwakho:
Njengoba ukwazi ukubona, ukuthola ukusetshenziswa kwesiteji esiteji ejimini yasekhaya wonke umuntu angakwenza. Le mishini yokusebenza izosebenza kahle lapho isebenza njengamandla ne-cardio. Kepha uma konke okunye okuthandayo kusinyathelo se-aerobics, ungathenga ipulatifomu yokuzijwayeza ekhaya kufanelekile impela.
Ukusetshenziswa kwamapulatifomu wesinyathelo:
- Uma uneplatifomu ongayenza ekhaya, i-step aerobics iyindlela esebenza kahle kakhulu yokusebenza komthelela ophansi kokwehlisa isisindo.
- Nge-platform-platform, kulula ukwenza izivivinyo zamandla ngama-dumbbells - ingena esikhundleni sebhentshi lezemidlalo.
- Ipulatifomu yokunyathela izokusiza ukuthi wenze noma yikuphi ukuzivocavoca kwe-cardio kube nzima, ungeze izivivinyo zokuxhuma ezinamandla (iqoqo lokuzivocavoca ngezansi).
- Ukuzivocavoca ngeplatifomu yesinyathelo kuzonikeza umthwalo owengeziwe emisipheni yezinqa nemilenze, okubaluleke kakhulu kumantombazane.
- Ipulatifomu ye-Step-up izokwenza lula ukuzivocavoca okuningi ngokugcizelela ezandleni ze-push-UPS kanye nepulangwe ukuma egqumeni elincane kalula.
Ungayikhetha kanjani i-step-platform?
Njengoba imfashini yokuqina komzimba nokuphila ngendlela enempilo, minyaka yonke iya iba namandla, ukukhetha imishini yezemidlalo ezitolo kukhulu impela. Ungayikhetha kanjani i-step-platform yokuqeqeshwa ekhaya nokuthi yini okufanele uyibheke lapho uthenga? Kunezinqubo eziningana, ezibalulekile okufanele uzikhumbule lapho uthenga i-stepper. Ake sibabheke ngokuningiliziwe.
1. Ubude nobubanzi besiteji sesinyathelo
Kumakilasi anethezekile kunconywa ukuthi kugxilwe kumingcele elandelayo yesikhulumi sesinyathelo:
- ubude: 80 cm (ukuze ukwazi ukubeka izinyawo ububanzi bamahlombe)
- ububanzi: 35-41 cm (ubude bezinyawo zakho + amasentimitha ambalwa)
Engxenyeni yamanani aphansi inepulatifomu yesinyathelo enobude obungaphansi kuka. Isibonelo, imodeli I-StarFit SP102, ubukhulu bayo bungu-72 x 36,5:
Lapho ubude bendawo ongayenza bungakhululeki, ngeke uzizwe ukhululekile ukunyakaza futhi ungabeka engcupheni yokuwa. Ngakho-ke, ukuthola amapulatifomu anobude obuncane kungcono hhayi.
Ububanzi bukhethwa ngokuya ngonyawo lwakho. Isibonelo, ubude bezinyawo ngosayizi 38 ngu-25 cm. Futhi engeza amasentimitha ambalwa anama-sneakers nokubuka okuncane kwesipele ngaphambili nangemuva kwekilasi elinethezekile. Ngakho-ke, okungenani ububanzi be-stepper engama-35 cm kufanele.
2. Ukuphakama kanye nenani lamazinga
Ukuphakama kwesiteji sesinyathelo kungu-10-25 cm, inamazinga amaningana. Izinga ngalinye lengeza u-5 bheka Imvamisa kunezinkundla ezimbili zezinyathelo ezimbili nezinyathelo ezintathu. Ngokuya ngocwaningo, ileveli ngalinye linikeza okwengeziwe ngo-12% womthwalo. Isibonelo samapulatifomu ezinyathelo ezimbili namazinga amathathu (amamodeli kanye ne-StarFit StarFit SP102 SP201):
Abaqalayo ekuqeqesheni bazokwanela ngokwanele ngo-10 cm - ileveli encane yesinyathelo. Okuthuthukile kungasebenza ezingeni lika-20-25 cm.
3. Amandla nokwehla kwekhwalithi
Ngokuvamile izici ze-stepper, ucacisa isisindo esiphezulu esingamelana nobuso (100-130 kg). Ngaphezu kwalokho, kuyadingeka ukuthi ungabheki isisindo sayo kuphela kepha nesisindo sama-dumbbell nezinsimbi, uma uhlela ukwenza ngazo. Bheka amandla egobolondo: indawo kumele ingagxili kanye ne-SAG lapho igxuma. Ipulatifomu yesinyathelo esiqinile esezingeni eliphakeme isisindo okungenani esingu-8 kg.
Njengomthetho, amapulatifomu abiza kakhulu epulasitiki izici ezingcono zokunciphisa, ngenxa yalokho okuqede indawo yokumisa. Kuthinta impilo yamajoyinti akho nomgogodla, ngakho ukungayinaki le parameter akudingekile.
4. Ingaphezulu
Ukuze uvikele amakilasi akho, naka, kukhona ukumbozwa kwerabha ebusweni besinyathelo. Kwisabelomali abakhiqizi bemishini bangakhawulelwa endaweni eboshiwe, kepha kungcono ukunikela ngokuncamelayo kuzingxenyekazi ezinengubo yenjoloba. Ukusekelwa kwesinyathelo sokuhamba nakho kufanele kuzinze futhi kungabi okushelelayo.
5. Umklamo wesekeli
Kunezinhlobo ezi-2 zamapulatifomu ezinyathelo iyaphatheka futhi iyasebenziseka. Imvamisa amapulatifomu aphathekayo anebude obungu-20 cm, kanti ipulatifomu emilenzeni inyuka iye kuma-25 bheka, ngokwesibonelo, qhathanisa imodeli I-StarFit SP-201 futhi I-Reebok RSP-16150:
Esimweni sokuqala, ungathenga ukwesekwa okungeziwe uma udinga ukukhulisa ukuphakama kwe-projectile. Kodwa-ke, kuphephe kakhulu ukusebenzisa ukwesekwa okulungisekayo komsebenzisi, njengalapho lapho ukweqa izingxenye ezisusekayo kungaphulwa kalula. Lokho kuyipulatifomu elungisekayo yomsebenzisi:
Asincomi ukuklama i-stepper ekhaya. Okokuqala, abakhiqizi bezimpahla zezemidlalo zenziwe ngepulasitiki ekhethekile, enciphisa umthwalo wokushaqeka ngesikhathi sokuhlangana konyawo nendawo yesikhulumi. Kuyasiza ukugcina amalunga omzimba nomgogodla onempilo. Okwesibili, ipulatifomu yokunyusa kumele izinze futhi ibe ne-rubberized surface, futhi kunzima nokukwenza ekhaya.
Futhi zama ukungathengi i-step-platform, amasekeni. Kunobungozi bokuthi ebusweni kukhona ukuphuka kanye nokuqhekeka ongeke ukubone ngaphezulu kwembatho enjoloba.
Isinyathelo Reebok
IStep Reebok ibiza kakhulu, kepha ikhwalithi yazo ingcono. Uma unekhono lezezimali, kungcono ukuthenga ipulatifomu yesinyathelo seReebok. Okokuqala, ngamapulatifomu iReebok ikhululekile futhi iphephile ukuyenza. Okwesibili, impilo yinde ngokwanele.
Ukuzivocavoca okungama-20 epulatifomu lesinyathelo
Ukunikeza izivivinyo ezingama-20 ezilungiselelwe ku-step-platform ezokusiza wehlise isisindo, iqinise imisipha edonsa umzimba futhi isuse izindawo eziyinkinga.
1. Ukugijima epulatifomu lesinyathelo
2. Isikwele eceleni
3. I-squat + lunge diagonal
4. Ama-squats anebhentshi lokucindezela ama-dumbbells phezulu
5.Buyisa amaphaphu ngama-dumbbells
6. Lunge nge-sexagenarian epulatifomu
7. Donsa ama-dumbbells kubha
8. Ukuphakanyiswa kwemilenze epulangwe
9. Push-UPS endaweni yesikhulumi
10. Gxuma emsamo
11. Amaphaphu we-Plyometric endaweni yesikhulumi
12. Gxuma okubanzi ngentambo
13. Ukugijima okuvundlile
14. Eqa ngokusebenzisa isinyathelo-yesikhulumi
15. Izikwele ngokugxuma
16. Lunge ukugxuma nge
17. Gxuma gxuma
18. Gxuma ngokujika
19. Amanye ama-burpee ngokuzalanisa izinyawo
20. Eminye imibhoshongo ngokugxuma emsamo
Siyabonga ngesiteshi se-youtube se-gifs Ama-shortcircuits ane-Marsha.
Uhlelo lwesifundo ngeplatifomu yesinyathelo ngasinye sabaqalayo
Ukuvivinya ngakunye kwenziwa imizuzwana engama-30, bese kuphuka imizuzwana engama-30. Umjikelezo ngamunye uyaphindwa emathangeni ama-2. Phakathi kwemijikelezo phumula imizuzu engu-1.5.
Umzuliswano wokuqala:
- Ukugijima endaweni yesikhulumi
- Reverse lunge nge-dumbbells (ngaphandle kwama-dumbbells)
- Izikwele ezinokweqa
Umzuliswano wesibili:
- Ukugijima okuvundlile
- Isikwele eceleni
- Eqa gxuma
Uhlelo lwesifundo nge-step-platform yokuthuthuka
Ukuvivinya ngakunye kwenziwa imizuzwana engama-40, bese kuphumula imizuzwana engama-20. Umjikelezo ngamunye uyaphindwa emathangeni ama-2. Phakathi kwemijikelezo phumula umzuzu owodwa.
Umzuliswano wokuqala:
- Izikwele ezinebhentshi lokucindezela ama-dumbbells phezulu
- Yeqa ngesiteji-ipulatifomu
- Push-UPS endaweni yesikhulumi
- IBurpee ngokuzalaniswa kwezinyawo
Umzuliswano wesibili:
- Donsa ama-dumbbells kubha
- Gxuma emsamo
- Lunge nge-sexagenarian epulatifomu
- Gxuma okubanzi ku-strap
Ukuzivocavoca epulatifomu lesinyathelo: izinyathelo zokuqapha
1. Zivocavoca njalo amateki wesikhulumi esiteji. Khetha izicathulo ezinendawo engasheleli nangokulungiswa kahle konyawo.
2. Musa ukugqoka ngesikhathi sekilasi ngepulatifomu ebanzi evulekile yokugwema ukuwa.
3. Ngaphambi kokwenza izivivinyo, qiniseka ukuthi ipulatifomu yokunyathela ayishibilizi phansi ngesikhathi sokuzivocavoca.
4. Futhi, qiniseka ukuthi ipulatifomu yokunyathela iqiniswe ngokuqinile futhi ivikelekile. Gwema i-zaprygivayem epulatifomu, uma ungaqiniseki ngokusimama kwayo.
5. Ngesikhathi sokuzivocavoca gcina imihlane yakho iqonde, izinyawo ziyisicaba endaweni yesikhulumi ihlelwe ngokuphelele, idolo lomlenze osekelayo akufanele leqe ngale komugqa wesokisi.
6. Uma unezinkinga ngamalunga emilenze noma emilenzeni ye-varicose, bese uqeda kusuka ekuqeqesheni kwakho okweqayo. Ungenza izivivinyo ezingenhla, wenze ukugxuma esikhundleni sesinyathelo esijwayelekile lapho kungenzeka khona.
7. Ipulatifomu ngayinye yesinyathelo kunemikhawulo esisindweni esithintekayo. Yinake, lapho uziqeqesha ngesisindo esengeziwe (i-barbell, i-dumbbells).
8. Uma uqala, kutuswa ukusetha ukuphakama kweprojektha ezingeni eliphansi (10 cm). Kodwa-ke, uma uhlela ukwenza ama-pushups, amapulangwe nokunye ukuvivinya umzimba okugcizelela izandla esiteji, khona-ke lapho ipulatifomu iphakama, kuzoba lula ukwenza lo msebenzi.
Amavidiyo aphezulu ama-5 wokunciphisa umzimba ngeplatifomu yesinyathelo
Sikunikeza ividiyo enhle engu-5 ene-step-platform ezokusiza ukuthi wehlise isisindo, uqinise umzimba futhi uholele kuthoni yemisipha. Amanye amavidiyo ngaphezu kwesiteji sesinyathelo uzodinga futhi ama-dumbbells. Esikhundleni sama-dumbbells ungasebenzisa amabhodlela amanzi noma isihlabathi.
1. Ukuzivocavoca kweCardio ngeplatifomu yesinyathelo (imizuzu eyi-12)
2.Ukuzivocavoca okukhulu kakhulu ngeplatifomu yesinyathelo (imizuzu engu-60)
Buka le vidiyo ku-YouTube
3.I-Cardio + izivivinyo zamandla nge-step-platform (imizuzu engama-40)
Buka le vidiyo ku-YouTube
Ukuqeqeshwa kwesikhawu nge-step-platform (imizuzu engu-4)
Buka le vidiyo ku-YouTube
Uma usuvele unesiteji sokunyusa, kepha uhlela ukuthuthukisa imishini yakho yokuzivocavoca umzimba, sincoma ukuthi ufunde izindatshana ezilandelayo:
- I-Rubber loop: kuphi ukuthenga okungu-25
- Ukuncipha kwe-Fitball: ukusebenza kahle, izici, ukuzivocavoca
- Ipulatifomu ye-BOSU: kuyini, okuhle nokubi, ukuzivocavoca neBosu
- I-TRX: ukusetshenziswa, ukusebenza kahle, izivivinyo, izimpendulo zemibuzo