Uma ubheke ukuphakamisa ukujima kwakho kwe-cardio, umshini wokunyathela uyisinqumo esingehlulwa. Lo mhlahlandlela obanzi ungena kulokho okwenza umshini wesinyathelo ube yithuluzi lokuqina elidumile nelisebenzayo, unikeza imininingwane yokuthi ungawukhetha kanjani futhi uwusebenzise ngokugcwele amandla awo. Kungakhathaliseki ukuthi ungumuntu othanda ukufaneleka noma oqalayo, ukwenza kahle umshini wesinyathelo kungaholela ezinzuzweni ezihlaba umxhwele zezempilo kanye nomzimba onamandla, othoniswe kakhulu.
Okuqukethwe:
– Uyini umshini wokunyathela?
– Ukuthandwa umshini isinyathelo
– Ingabe umshini wesinyathelo ukulungele?
- Ungawukhetha kanjani umshini wesinyathelo
– Indlela yokusebenzisa umshini wokunyathela
Uyini umshini wokunyathela?
Umshini wokunyathela, ovame ukubizwa ngokuthi isitebhisi, umshini wokuzivocavoca onganyakazi olingisa isenzo sokukhuphuka izitebhisi. Lesi sisetshenziswa siklanyelwe ukuhlinzeka ngokujima okunemthelela ephansi yenhliziyo nemithambo yegazi okuqondise ngempumelelo umzimba ophansi, okuhlanganisa ukunqwabelana, amathanga, namankonyane. Ngokungafani nokukhuphuka kwezitebhisi okuvamile, umshini wesinyathelo unikeza amazinga okumelana alungisekayo, okuvumela abasebenzisi ukuthi benze ngendlela oyifisayo ukuqina kokujima kwabo. Umshini uvamise ukufaka ipheya yamaphedali ahamba ngokuzimele noma ngephethini engashintshi, elingisa ukunyakaza okungokwemvelo kwezitebhisi ezikhuphukayo.
Umshini wokunyathela ugqama ngekhono lawo lokuletha ukujima kwe-cardio okuphezulu ngenkathi unciphisa ukuxineka emalungeni. Lokhu kuyenza ibe inketho enhle kakhulu kubantu bawo wonke amazinga okufaneleka, okuhlanganisa nalabo abalulama ekulimaleni noma abanemikhawulo evimbela imisebenzi enomthelela omkhulu. Ukwengeza, imishini yesinyathelo yesimanje ivamise ukufika ifakwe izibonisi zedijithali ezinikeza impendulo kumamethrikhi okujima njengezinyathelo ezikhuphukayo, amakhalori ashisiwe, nobude besikhathi, okuvumela abasebenzisi ukuthi balandelele ukuqhubeka kwabo futhi bahlale bekhuthazekile.
Ukuduma komshini wesinyathelo
Umshini wesinyathelo usuthole ukuduma okubalulekile kuwo womabili amajimu okuhweba kanye nokusetha ukuqina kwekhaya. Ukuphakama kwayo kungase kubangelwe ukusebenza kahle kwayo ekunikezeni ukuvivinya umzimba okuphelele okuphansi kanye nokuguquguquka kwayo ekuhlinzekeni amazinga okufaneleka ahlukahlukene. Ikhono lomshini lokunikeza ukushiswa kwekhalori ephezulu ngesikhathi esifushane liwenza uthandeke kakhulu kubantu abafuna ukukhulisa ukusebenza kahle kokujima kwabo. Ngaphezu kwalokho, njengoba ukuqwashisa ngokubaluleka kokuzivocavoca okunomthelela omncane kukhula, abantu abaningi baphendukela emshinini wesinyathelo njengendlela ephephile emisebenzini ye-cardio enethonya eliphezulu engase ibe nzima emalungeni.
Esinye isici esinomthelela ekudumeni komshini wesinyathelo yindima yawo ekusebenzeni kahle kokuqina. Ukunyakaza kwezitebhisi ukunyakaza okuyisisekelo okuhumushela ekusebenzeni okuthuthukisiwe emisebenzini yansuku zonke. Ukusebenzisa njalo umshini wesinyathelo kungathuthukisa ukukhuthazela komuntu, ibhalansi, namandla, kwenze imisebenzi yansuku zonke ibe lula futhi kunciphise ingozi yokuwa nokulimala. Ukwengeza, ukuklama okuhlangene kwemishini eminingi yesinyathelo kubenza kube inketho ekhangayo yama-gyms asekhaya, lapho isikhala singase sibe nomkhawulo.
Ingabe umshini wesinyathelo ukulungele?
Umshini wesinyathelo awulungile kuwe kuphela; iyithuluzi elikhethekile lokuthuthukisa ukuqina kwakho konke. Inzuzo yayo eyinhloko isemandleni ayo okunikeza ukuvivinya umzimba kwenhliziyo nemithambo yegazi okusezingeni eliphezulu okushisa ama-calories ngempumelelo futhi kuthuthukise impilo yenhliziyo. Ngokubandakanya amaqembu amakhulu emisipha emzimbeni ophansi, umshini wesinyathelo uphinde usize ekuqiniseni nasekuqiniseni imilenze kanye nama-glutes, okufaka isandla kumzimba oqoshiwe. Ngaphezu kwalokho, ukumelana okulungisekayo kanye nesivinini kuvumela abasebenzisi ukuthi baziphonsele inselelo ngokuqhubekayo, okuqinisekisa ukuqhubeka kokufaneleka okuqhubekayo.
Ngaphezu kwezinzuzo zomzimba, umshini wesinyathelo ungaba nomthelela omuhle empilweni yengqondo. Ukuvivinya umzimba njalo kwenhliziyo nemithambo yegazi kukhonjisiwe kunciphisa ukucindezeleka, ukukhathazeka, nokucindezeleka, futhi isimo esinesigqi sokunyathela singaba nomthelela wokuzindla, kusize ukusula ingqondo futhi kuthuthukise ukugxila. Futhi, umthelela ophansi womshini wesinyathelo wenza kube inketho yokuzivocavoca eqhubekayo engagcinwa ngokuhamba kwesikhathi, ukunciphisa ingozi yokulimala nokuvumela ukuzibandakanya kokufaneleka okungaguquki.
Indlela yokukhetha umshini wesinyathelo
Ukukhetha umshini wesinyathelo olungile kuhilela ukucabangela izici ezimbalwa ukuze uqiniseke ukuthi uhlangabezana nezidingo zakho zokufaneleka kanye nezintandokazi zakho. Okokuqala, hlola ukuqina nokuqina komshini; umshini owakhiwe kahle ngeke ugcine nje kuphela isikhathi eside kodwa futhi uzohlinzeka ngolwazi oluphephile lokujima. Bheka imishini enokwakhiwa okuqinile kanye nesisekelo esiqinile esingamela isisindo sakho namandla okusebenzisa. Okwesibili, cabangela ukulungiswa kwamazinga okumelana nokuphakama kwesinyathelo. Umshini onikeza izinhlobonhlobo zezilungiselelo uzovumela ukujima okwenziwe ngokwezifiso futhi okuyinselele kancane kancane.
Okunye okucatshangelwayo okubalulekile izici zomshini kanye nesixhumi esibonakalayo somsebenzisi. Eminye imishini yezinyathelo iza ifakwe iziqapha zokushaya kwenhliziyo, izinhlelo zokujima ezisethwe ngaphambilini, nezibonisi zedijithali ezilandelela amamethrikhi okujima. Lezi zici zingathuthukisa ukuzizwisa kwakho kokujima ngokukunikeza ugqozi nempendulo ekusebenzeni kwakho. Okokugcina, cabangela ubukhulu nokuphatheka komshini, ikakhulukazi uma isikhala silinganiselwe ekhaya lakho. Amamodeli amaningi aklanywe anezinyathelo ezihlangene kanye nemiklamo egoqekayo noma ephathekayo, okuwenza alungele izindawo ezincane.
Indlela yokusebenzisa umshini wesinyathelo
Ukusebenzisa umshini wesinyathelo ngendlela efanele kudinga indlela efanele kanye nezindlela zokwandisa izinzuzo zokujima nokunciphisa ingozi yokulimala. Qala ngokungena emshinini bese ubeka izinyawo zakho ngokulinganayo kumaphedali. Yima uqonde namahlombe akho emuva naphansi, ubambe imisipha yakho eyinhloko ukuze ugcine ibhalansi. Njengoba uqala ukunyathela, qiniseka ukuthi unyawo lwakho lonke luthinta i-pedal, ucindezela phansi esithendeni sakho ukuze uhlanganyele ngokugcwele amaqembu emisipha afanele.
Ukuze uthole okuningi ekuzilolongeni kwakho, shintsha ukushuba kanye nobude besikhathi samaseshini akho. Faka izikhawu zokunyathela okuphezulu okulandelwa yizikhathi zokululama ukuze uthuthukise ukuqina kwakho kwenhliziyo nemithambo yegazi kanye nokushiswa kwamakhalori. Ukwengeza, zama ngamazinga ahlukene wokumelana ukuze uphonsele inselelo imisipha yakho futhi wakhe amandla ngokuhamba kwesikhathi. Khumbula ukugcina ukunyakaza okushelelayo nokulawulwayo kukho konke ukuzivivinya kwakho, ugweme isilingo sokuncika kuma-handrails, njengoba lokhu kunganciphisa ukusebenza kahle kokuzivocavoca.
Isiphetho
Umshini wokunyathela uyithuluzi lokuzilolonga elisebenza ngezindlela eziningi nelisebenza ngempumelelo elinikeza izinzuzo eziningi kubantu abafuna ukuthuthukisa impilo yabo yenhliziyo nemithambo yegazi, baqinise imizimba yabo ephansi, futhi bahlanganyele ekuzilolongeni okunomthelela omncane. Ngokuqonda indlela yokukhetha nokusebenzisa umshini wesinyathelo ngendlela efanele, ungakwazi ukukhulisa amandla awo futhi ujabulele isimiso sokufaneleka esiyinselele nesizuzisayo. Kungakhathaliseki ukuthi ungumdlali ongumakadebona noma ungumuntu osanda kuqeqeshwa, ukuhlanganisa umshini wesinyathelo ohlelweni lwakho lokujima kungakhuphula umdlalo wakho wokufaneleka futhi kukusize ufinyelele imigomo yakho yezempilo nokuphila kahle.
