Isitebhisi sesitebhisi sivele njengesiguquli segeyimu endaweni yemishini yokuqina, sinikeza inhlanganisela yokuqina kwenhliziyo nemithambo yegazi kanye nezinzuzo ze-muscle toning. Lo mhlahlandlela obanzi ubheka ukuthi yini eyenza isitebhisi sibe yisinqumo esidumile, izinzuzo zaso, nokuthi ungawandisa kanjani amandla aso ezinjongo zakho zokufaneleka. Kungakhathaliseki ukuthi ungumdlali osemnkantshubomvu noma ungumuntu osanda kuqeqeshwa, ukuqonda isitebhisi kungakhuphula uhlelo lwakho lokujima lube phezulu.
Okuqukethwe:
1. Siyini isitebhisi?
2. Ukuthandwa kwesitebhisi
3. Ingabe isitebhisi sikulungele?
4. Indlela yokukhetha isitebhisi esifanele
5. Indlela yokusebenzisa isitebhisi ngokuphumelelayo
Yini isitebhisi?
Isitebhisi siwumshini wokuqina oklanyelwe ukulingisa isenzo sokukhuphuka izitebhisi, uhlinzeka ngokujima okusebenzayo kwenhliziyo nemithambo yegazi kuyilapho uqondise nemisipha engaphansi komzimba. Iqukethe amaphedali amabili azihambelayo noma ngokunyakaza okuncikile, okuvumela umsebenzisi ukuthi ehle abheke phezulu kuyilapho ehlala endaweni efanayo. Lo mshini olula kodwa osebenzayo uphonsela inselelo umzimba ngokuhlanganisa amaqembu amaningi emisipha, okuhlanganisa ama-glutes, ama-hamstrings, ama-quadriceps, namankonyane, okuwenza ube yithuluzi elisebenza ngezindlela eziningi lamandla nokuqeqeshwa kokubekezela.
Ubuhle besitebhisi sesitebhisi busemandleni aso okunikeza inketho yokuzivocavoca enomthelela ophansi. Ngokungafani nokugijima noma ukugxuma, ukunyakaza okulawulwayo kunciphisa ubunzima emalungeni, okwenza kube ukukhetha okuhle kakhulu kubantu abafuna ukunciphisa ingozi yokulimala. Ngaphezu kwalokho, izinga lokumelana lingalungiswa, livumele abasebenzisi ukuthi benze ngendlela oyifisayo ukuqina kokujima kwabo ngokuya ngamaleveli abo okufaneleka nemigomo.
Izitebhisi zesimanje zifika zifakwe izici ezahlukahlukene, njengeziqapha ukushaya kwenhliziyo, izinto zokubala zamakhalori, nezinhlelo zokujima ezisethiwe. Lezi zengezo zithuthukisa ukuzizwisa komsebenzisi ngokunikeza impendulo nesikhuthazo, ukusiza abantu ngabanye ukuthi balandelele ukuqhubeka kwabo futhi bahlale bematasa ngezinqubo zabo zokufaneleka.
Ukuthandwa kwesitebhisi
Isitebhisi sesithole ukuthandwa okukhulu phakathi kwabathandi bokuqina nochwepheshe ngokufanayo, ngenxa yokusebenza kahle kwaso nokuguquguquka. Ikhono layo lokuletha ukujima okuphakeme kakhulu kuyilapho ithambile emajoyintini ikwenze kwaba inketho ethandwayo kuzo zombili izindawo zokuzivocavoca zasekhaya nasezikhungweni zokuqina zezentengiselwano. Idizayini ehlangene yomshini iphinda ihehe labo abanendawo elinganiselwe, enikeza isisombululo esinamandla sokujima ngaphandle kokudinga indawo enkulu.
Esinye isici esinomthelela ekudumeni kwezitebhisi ukusebenza kwayo ekushiseni ama-calorie. Ngokubandakanya amaqembu amakhulu emisipha yomzimba, isheshisa ukushaya kwenhliziyo, ikhuthaze ukuncipha kwamafutha futhi ithuthukise impilo yenhliziyo nemithambo yegazi. Lokhu kukwenza kube inketho ekhangayo kubantu abafuna ukufeza izinhloso zokwehlisa isisindo noma ukuthuthukisa amandla abo oku-aerobic.
Ngaphezu kwalokho, ukuzivumelanisa kwezitebhisi kumazinga ahlukene okufaneleka kuye kwakhulisa ukukhanga kwaso. Abaqalayo bangaqala ngamaleveli aphansi okumelana namaseshini amafushane, kancane kancane bakhulise ukuqina njengoba amandla abo nokukhuthazela kuyathuthuka. Abasebenzisi abathuthukile bangazibekela inselelo ngezilungiselelo eziphakeme zokumelana futhi bahlanganise ukuqeqeshwa kwesikhashana ukuze bacindezele imikhawulo yabo, okwenza isitebhisi sibe yithuluzi elihlukahlukene lazo zonke izinkambo zokufaneleka.
Ingabe isitebhisi sikulungele?
Isitebhisi sesitebhisi asilungile kuwe kuphela; iyisengezo esihle kakhulu kunoma yiluphi uhlobo lokufaneleka. Inzuzo yayo eyinhloko isemandleni ayo okunikeza ukuvivinya umzimba okuphelele okuhlanganisa ukuvivinya umzimba kwenhliziyo nokuqeqeshwa kwamandla. Ngokukhuphula izinga lokushaya kwenhliziyo kanye namaqembu emisipha abalulekile, ithuthukisa ukuqina, isekela ukwehla kwesisindo, futhi yakhe ithoni yemisipha.
Ukusebenzisa njalo isitebhisi sesitebhisi nakho kungathuthukisa ukuguquguquka okuhlangene nokuzinza. Ukunyakaza okulawulwayo kukhuthaza ukunyakaza okugcwele ezinqulwini nasemadolweni, okungasiza ukuqinisa imisipha ezungezile kanye nemigqa. Lokhu, futhi, kunganciphisa ingozi yokulimala futhi kuthuthukise ukusebenza kweminye imisebenzi yomzimba.
Ukwengeza, i-stepper yesitezi inikeza izinzuzo zempilo yengqondo. Ukuzivocavoca kwenhliziyo kuye kwaboniswa ukuthi kukhulula ama-endorphin, izinyusi zemvelo zomzimba zomzimba. Ukufaka ukusebenza kwezitebhisi ohlelweni lwakho kungasiza ekwehliseni ingcindezi, kukhuphule amazinga amandla, futhi kuthuthukiswe ikhwalithi yokulala, kube nomthelela endleleni ehlangene yempilo nokuphila kahle.
Indlela yokukhetha i-stepper efanele
Ukukhetha isitebhisi esilungile kuhlanganisa ukucabangela izici ezimbalwa ukuze uqiniseke ukuthi sihlangabezana nezidingo zakho zokufaneleka kanye nezintandokazi zakho. Okokuqala, hlola usayizi womshini kanye nezinyathelo zonyawo. Uma isikhala siyinkinga, bheka amamodeli ahlangene angangena kalula ekusetheni kwejimu yakho yasekhaya. Ukwengeza, hlola umthamo wesisindo ukuze uqinisekise ukuthi ungasekela ngokuphepha isisindo somzimba wakho.
Okulandelayo, hlola izici nezinketho zokwenza ngendlela oyifisayo. Isitebhisi esinamaleveli okumelana alungisekayo sikuvumela ukuthi ulungise ukushuba kokujima kwakho, sisenze sifaneleke kokubili abasaqalayo nabasebenzisi abathuthukile. Izici ezengeziwe ezifana nezinhlelo zokujima ezakhelwe ngaphakathi, iziqaphi zokushaya kwenhliziyo, nokulandelela ukuqhubeka kungathuthukisa ukuzizwisa kwakho ngokuzivocavoca ngokukunikeza ugqozi nempendulo.
Ekugcineni, cabangela ukuqina nokwakhiwa komshini. Isitebhisi esakhiwe kahle esenziwe ngezinto ezisezingeni eliphezulu sizonikeza ukuzinza okungcono nokuhlala isikhathi eside, siqinisekise ukuthi singakwazi ukumelana nokusetshenziswa okuvamile. Ukufunda ukubuyekezwa nokuqhathanisa amamodeli ahlukene kungakusiza wenze isinqumo esinolwazi esihambisana nemigomo yakho yokufaneleka kanye nesabelomali.
Indlela yokusebenzisa isitebhisi ngokuphumelelayo
Ukuze ukwandise izinzuzo zesitebhisi, kubalulekile ukusisebenzisa ngendlela efanele futhi usifake ohlelweni lwakho lokujima ngokuphumelelayo. Qala ngokulungisa umshini ukuze uvumelane nobude bakho kanye nezinga lokunethezeka, uqinisekise ukuthi ungakwazi ukunyathela ngokushelela ngaphandle kokucindezela amalunga akho. Qala ngokufudumeza izinga lokushisa eliphansi ukuze ulungise imisipha yakho futhi kancane kancane ukhulise ukuqina njengoba umzimba wakho uvumelana nezimo.
Gxila ekugcineni ifomu elifanele kukho konke ukujima kwakho. Gcina umhlane wakho uqondile, bandakanya umgogodla wakho, futhi usabalalise isisindo sakho ngokulinganayo kuzo zombili izinyawo. Gwema ukuncika kakhulu kuma-handrails, njengoba lokhu kunganciphisa ukusebenza kahle kokuzivocavoca futhi kwandise ingozi yokulimala.
Faka okuhlukahlukene ekusebenzeni kwakho kwezitebhisi ngokuzama ngesivinini esihlukile, amaleveli okumelana, nezikhawu. Lokhu ngeke nje kugcine izikhathi zakho ziheha kodwa futhi kuzophonsela inselelo umzimba wakho ngezindlela ezintsha, kukhuthaze ukuthuthuka okuqhubekayo. Ukuhlanganisa ukujima kwezitebhisi nezinye izinhlobo zokuzivocavoca, njengokuziqeqeshela amandla nokuvumelana nezimo, kungakha isimiso sokuqina sokuqina esibhekana nazo zonke izici zempilo yomzimba.
Isiphetho
Isitebhisi siyithuluzi lokufaneleka elisebenza ngezindlela eziningi nelisebenzayo elinikeza uhla lwezinzuzo kubantu ngabanye kuwo wonke amaleveli okufaneleka. Ngokuqonda ukuthi iyini, ukuthandwa kwayo, nokuthi ungayikhetha kanjani futhi uyisebenzise ngendlela efanele, ungasebenzisa amandla ayo ukuze uthuthukise isimiso sakho sokujima. Ukuthi umgomo wakho ukuncipha kwesisindo, ukunwebeka kwemisipha, noma ukuthuthukisa impilo yenhliziyo nemithambo yegazi, ukufaka isitebhisi ohlelweni lwakho lokufaneleka kungakusiza ukufeza izinhloso zakho futhi kukhuphule inhlalakahle yakho iyonke.
