Ndizosangalatsa kuti ndikulemba izi kwa owerenga anga, inunso. Sindimalola kubweza chifukwa cholemba ndemanga, malingaliro anga pazogulitsazo ndi anga, koma mukawona malingaliro anga akuthandizani ndipo mumatha kugula kena kake mwa maulalo omwe nditha kulandira nawo. Zambiri
Gawo lolimbitsa thupi, lomwe limatchedwanso aerobic step, lakhala chowonjezera chodziwika bwino cha masewera olimbitsa thupi m'zaka zaposachedwa, zomwe simuziwona mumasewera olimbitsa thupi, komanso mochulukira m'nyumba za anthu.
Kuyenda pa sitepe olimba wakhala mmodzi wa anthu otchuka mitundu ya aerobics.
Gawo lolimbitsa thupi limapereka mitundu yambiri yophunzitsira ndikupangitsa kuti athe kuchita masewera olimbitsa thupi onse.
Mukamaphunzitsa mwamphamvu pa sitepe yolimbitsa thupi, mumaphunzitsa mphamvu za minofu ndi kulimbitsa thupi ndipo mumatha kutentha mpaka ma calories 450 pa ola limodzi. Njirayi ndi njira yabwino kwambiri yowotcha mafuta komanso imathandizira kulumikizana kwanu.
Sizikumveka zolakwika konse!
M'nkhaniyi ndikuuzani zonse zokhudza sitepe yolimbitsa thupi; zomwe zilipo, zomwe muyenera kuziganizira pozigula komanso zomwe mungachite pa izo.
Kuyambira pano palibe zifukwa (zovomerezeka) zogona pabedi panthawi yanu yopuma..!
Ndikumvetsetsa bwino kuti simungakhale ndi nthawi yokwanira kuti mudziwe kuti ndi njira ziti zolimbitsa thupi zomwe zilipo komanso zomwe zingakhale zosangalatsa kwa inu.
Ichi ndichifukwa chake ndakupangirani kale ntchito yokonzekera, kuti kusankha kukhale kosavuta!
Ndisanafotokoze masitepe anayi abwino kwambiri olimbitsa thupi mwatsatanetsatane, ndikufuna ndikudziwitseni mwachangu chimodzi mwazomwe ndimakonda, chomwe ndi RS Sports Aerobic olimba stepper.
Kuwonjezera pa kukhala osinthika mu msinkhu wosiyana, zomwe zimapangitsa kuti sitepe ikhale yoyenera kwa anthu aatali osiyanasiyana komanso omwe ali ndi masewera olimbitsa thupi osiyanasiyana, sitepeyi imaperekedwa ndi anti-slip layer ndipo sitepeyo imakhala nthawi yaitali.
Ndipo tiyeni tikhale oona mtima .. Mtengo ndi wokongola kwambiri!
Ngati sitepe iyi sizomwe mumayembekezera, ndilinso ndi njira zina zitatu zosangalatsa zomwe mungayang'ane.
Patebulo mupeza mwachidule masitepe abwino kwambiri olimbitsa thupi ndipo pansi pa tebulo ndifotokozera chinthu chilichonse padera.
| Njira yabwino kwambiri yolimbitsa thupi | Zithunzi |
| Njira yabwino kwambiri yolimbitsa thupi: RS Sports Aerobics | 
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| Njira yabwino kwambiri yolimbitsa thupi pa gawo la WOD: Pulogalamu ya WOD | 
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| Sitepe yotsika mtengo yolimbitsa thupi: Yang'anani pa Fitness Aerobic Step | 
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| Njira yabwino kwambiri yolimbitsa thupi: Gawo la ScSPORTS® Aerobic | 
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Zomwe timakambirana patsamba lino:
Kodi muyenera kulabadira chiyani pogula sitepe yolimbitsa thupi?
Pogula sitepe yolimbitsa thupi, pali zinthu zingapo zofunika kuzikumbukira:
Kukula kwake
Muli ndi masitepe olimba m'miyeso ndi makulidwe osiyanasiyana.
Ndikofunikira kuti mufufuze pasadakhale kuchuluka kwa wogwiritsa ntchito njinga yamoto yovundikira, chifukwa imatha kusiyanasiyana pang'ono pa sitepe iliyonse.
Pamwamba
Masitepe olimbitsa thupi amatha kukhala ndi malo osiyanasiyana, pomwe gawo limodzi lolimbitsa thupi lingakhale laling'ono kwambiri pamasewera ena.
Choncho ndizothandiza kutenga njinga yamoto yovundikira yokhala ndi kukula kwa (lxw) 70 x 30 cm. Inde, mutha kupita mokulirapo nthawi zonse.
Pamwamba wosatsetsereka
Ngati mukufuna kuchita masewera olimbitsa thupi, cholinga chake ndichakuti mutuluka thukuta bwino.
Choncho ndikofunikira kuti musankhe sitepe yolimbitsa thupi ndi malo osasunthika kuti musagwedezeke panthawi yochita masewera olimbitsa thupi ngati sitepe yanu ikanyowa pang'ono.
Mwamwayi, ma scooters onse omwe ndikukambirana m'nkhaniyi ali ndi wosanjikiza wotere.
Kutalika
Ndi maphunziro amtundu wanji omwe mukufuna kuchita ndi sitepeyi?
Kutengera yankho la funsoli, muyenera kusankha kutalika kwa scooter. Muzochita zina ndizothandiza ngati sitepeyo ndi yotsika pang'ono, pamene ina ndi yabwino ngati ili pamwamba.
Moyenera, muyenera kuchita masewera olimbitsa thupi omwe amatha kusintha kutalika kwake, kuti mutha kuchita masewera olimbitsa thupi osiyanasiyana ndi sitepe imodzi komanso mutha kudziwanso kukula kwa masewera olimbitsa thupi.
Kuti mubweretse zovuta zambiri pakulimbitsa thupi kwanu ndi gawo lolimbitsa thupi, mumaphatikiza izi ndi zotanuka zolimbitsa thupi!
Sitepe yabwino yolimbitsa thupi yawunikiridwa
Ndi zonsezo m'malingaliro, tsopano tiyeni tiwone zomwe zimapangitsa masitepe anga apamwamba 4 kukhala abwino kwambiri.
Cacikulu sitepe yabwino kwambiri yolimbitsa thupi: RS Sports Aerobic
Kodi mumalimbikitsidwa kuti mukhale ndi mawonekedwe apamwamba (kachiwiri)? Ndiye RS Sports Aerobic fitness stepper ndi yanu!
Pamwambapa ndakupatsani kale chidule chachidule cha sitepe iyi, tsopano ndikufuna kupita patsogolo pang'ono.
Scooter imapangidwira kuti anthu azisuntha (kunyumba). Mukhoza kuchita zambiri zosiyana zochita pa sitepe, ndipo kumene odziwika bwino sitepe aerobics.
Mutha kuwonjezera masewerawa ndi awiri (kuwala) dumbbells, kotero mwakonzeka kuchita masewera olimbitsa thupi athunthu a cardio ndi aerobic!
Ndizothandiza kuti sitepeyo ndi yosinthika mu msinkhu, kumene mungathe kuyika sitepe 10 cm, 15 cm kapena 20 cm. Mukamapanga sitepeyi, ndiye kuti masewerawa adzachita khama kwambiri.
DKuphatikiza apo, sitepeyi imatenga malo ochepa, kotero mutha kupanga malo ochitira masewera olimbitsa thupi kulikonse.
Chinthu chabwino ndi chakuti sitepeyi imaperekedwa ndi wosanjikiza wosasunthika, kuti muthe kuphunzitsa mwamphamvu pa sitepe popanda mavuto.
Zogulitsa zimatha kuthandizira mpaka 150 kg, kotero mutha kuphulika pa scooter iyi!
Miyeso ndi (lxwxh) 81 x 31 x 10/15/20 cm. Chifukwa sitepeyo ndi yosinthika mu msinkhu, ndi yoyenera kwa anthu a msinkhu wosiyana komanso masewero olimbitsa thupi.
Kukwera kwa sitepe, kumakhala kovuta kwambiri kuchita masewera olimbitsa thupi. Ndipo mukamayesetsa kwambiri, mumawotcha ma calories ochulukirapo.
Pa gawo la mphindi 45, mudzawotcha pafupifupi 350-450 calories. Inde, chiwerengero chenichenicho chimadaliranso kulemera kwanu.
Onani mitengo yaposachedwa pano
Werenganinso: Zolemera zabwino kwambiri zapakhomo | Chilichonse kuti muchite bwino maphunziro mnyumba
Gawo labwino kwambiri lolimbitsa thupi pazifukwa zosiyanasiyana: WOD Pro
Kodi mwakonzekera 'Workout Of The Day (WOD)'? Chinthu chimodzi ndi chotsimikizika… Ndi sitepe yolimbitsa thupi imeneyi mwatsimikizika!
WOD imagwiritsidwa ntchito nthawi zambiri pamaphunziro a CrossFit ndipo WOD ndi yosiyana nthawi zonse. Zimaphatikizapo kuchita masewera olimbitsa thupi osiyanasiyana, kuphatikiza masewera olimbitsa thupi, kapena kusinthasintha mphamvu.
Koma kwa WOD simuyenera kupita ku masewera olimbitsa thupi a CrossFit. Mutha kupanganso WOD kunyumba mosavuta pamasitepe olimbitsa thupi, okhala ndi zolemera kapena zopanda.
Sitepe iyi imakhalanso yosinthika mu msinkhu, monga RS Sports Aerobic, kumene mungasankhe kuchokera kumadera atatu osiyana; ndiye 12, 17 ndi 23 cm. Mutha kusintha kutalika mwachangu komanso mosavuta.
WOD Fitness Step Pro iyi ndiyokwera pang'ono kuposa RS Sports Aerobic, yomwe ingapangitse kuti ikhale yoyenera kwa opondaponda odziwa zambiri (komanso okonda enieni a WOD!).
Kulemera kolemera kwambiri ndi 100 kg, kucheperachepera kuposa RS Sports Aerobic.
Scooter ndiyothandiza kunyumba, komanso yothandiza kwambiri m'malo ochitira masewera olimbitsa thupi, masewera olimbitsa thupi, kapena m'ma studio ophunzitsira anthu.
Chochochochochochocho chimakhala ndi nsonga yosasunthika komanso zomangira zosasunthika, kotero kuti mutha kuphunzitsa mosatekeseka pa scooter ndipo scooter imayimanso molimba pansi.
Ndikwabwinonso kuti njinga yamoto yovundikirayo imakhala nthawi yayitali ndipo imakhala yosagwira. Muyenera, ngati mukufuna kukhala ndi gawo la WOD tsiku lililonse!
Scooter ili ndi kukula kwa (lxwxh) 70 x 28 x 12/17/23 cm. Kutengera kukula kwake, njinga yamoto yovundikira iyi ndiyocheperako poyerekeza ndi RS Sports Aerobic komanso yokwera mtengo kuposa RS Sports Aerobic, ngakhale ili ndi mphamvu zolemetsa komanso kukula kocheperako.
Chifukwa scooter ya WOD ndiyopepuka, mutha kuyinyamulanso mosavuta.
Zonsezi, WOD Fitness Step Pro ndiye sitepe yabwino kwambiri kwa mafani owona a WOD chifukwa amapangidwira masewera olimbitsa thupi tsiku ndi tsiku.
Ngati muli munthu wotero, ndili ndi masewera olimbitsa thupi abwino omwe mungayesere, ndiwo kukankhira mmwamba:
- Pazochita izi, ikani mapazi onse pamasitepe ndikuthandizira ndi manja anu pansi, monga momwe mukukankhira mmwamba.
- Tsopano tsitsani manja anu ndikusunga thupi lanu lonse mowongoka.
- Kenako muzikankhiranso mmwamba kuti mubwerere pamalo oyambira.
Chifukwa chake iyi ndi mtundu wovuta pang'ono wa kukankhira mmwamba ndipo mwina ndizovuta kwa wokonda WOD!
Ngati mukufuna kugwiritsa ntchito sitepe nthawi zambiri - ndipo osati tsiku lililonse - ndiye kuti ndibwino kuti mupite ku mtundu wotchipa, monga RS Sports Aerobic (onani pamwambapa) kapena Focus Fitness Aerobic Step (onani m'munsimu).
Onani mitengo ndi kupezeka apa
Njira yotsika mtengo yolimbitsa thupi: Focus Fitness Aerobic Step
Ndikumvetsa bwino kuti si aliyense amene akufuna kugwiritsa ntchito ndalama zofanana pa sitepe yolimbitsa thupi. Anthu ena safuna kuchita masewera olimbitsa thupi tsiku lililonse, kapena amangofuna kusunga ndalama.
Ena amafuna kuona kaye ngati njinga yamoto yovundikirayo ili yofunika kwa iwo, motero amakonda kugula kaye kaye "njira yolowera".
Pazifukwa izi ndili (panobe!) ndikuphatikiza sitepe yotsika mtengo yolimbitsa thupi pamndandanda wanga, womwe ndi wabwino kwambiri!
Scooter imapangidwa ndi pulasitiki yolimba ndipo imakhala yomaliza. Mapeto a miyendo amakhalanso osagwedezeka. Mwanjira iyi nthawi zonse mudzaphunzitsidwa bwino ndikuyima mokhazikika pamasitepe.
Miyendo imasinthidwanso kutalika, ndikusankha pakati pa 10 kapena 15 cm.
Komabe, njinga yamoto yovundikira iyi ndi imodzi yokha pamndandanda yomwe imatha kusinthika pazitali ziwiri zokha, zotsalazo zimasinthidwa patali zitatu. Scooter ndiyotsikanso kuposa WOD Pro ndi RS Sports Aerobic, zomwe ndidakupatsirani kale.
Kuphatikiza pa mtengo, izi zitha kukhalanso zifukwa zomwe Focus Fitness Aerobic Step ndi gawo losangalatsa kwambiri kwa wopondaponda kapena wothamanga. Kutengera kutalika, njinga yamoto yovundikira imatha kubweranso yothandiza ngati ndinu wamfupi mu msinkhu.
Chifukwa chake titha kunena kuti WOD Pro, yomwe ndakambirana pamwambapa, ndiyoyenera kwambiri kwa wothamanga wokonda kwambiri komanso wodziwa zambiri, pomwe Focus Fitness yotsika mtengo ndiyosangalatsa kwa wopondaponda kapena wothamanga kapena ngati simuli wamtali chotere.
Gawo la Focus Fitness lili ndi kulemera kwa 200 kg, zomwe zimapangitsa kukhala 'kolimba' kuposa masitepe awiri am'mbuyomu. Kotero inu mukuwona… Kutsika mtengo ndithudi sikukutanthauza khalidwe lotsika!
Kumbukirani kuti ngati scooter mwadzidzidzi ikhala chilakolako chanu chatsopano, mungakonde kusintha njinga yamoto yovundikira ndi imodzi yomwe imatha kukwera kuti muthane ndi zovuta zina.
Pokwera sitepe, ndipamenenso mungathe kuchita masewera olimbitsa thupi. Chifukwa ndizovuta kwambiri kuchoka pa sitepe yaikulu kusiyana ndi yomwe ili yotsika.
Zochita zolimbitsa thupi zabwino zoyambira ngati woyamba ndi imodzi mwazolimbitsa thupi zosavuta, sitepe yofunika:
- Imani kutsogolo kwa mbali yayitali ya scooter yanu.
- Yendani pa sitepe ndi phazi limodzi (kumanja kwanu mwachitsanzo) ndiyeno ikani phazi lina (lamanzere) pafupi nalo.
- Ikani phazi lanu lakumanja pansi ndi kumanzere kwanu pambali pake.
- Sinthani miyendo ndikubwereza kangapo kuti mutenthetse bwino.
Onani mitengo yaposachedwa pano
Kulimbitsa Thupi Kwakukulu Kwambiri: ScSPORTS® Aerobic Step
Kodi mukufuna kuphunzitsa bwino? Ndi gawo lalikulu ili (lowonjezera) lolimba kuchokera ku ScSports mumaphunzitsa thupi lanu lonse! Mapangidwe akulu ndi olimba ndi abwino kulimbitsa thupi mozama.
Chifukwa cha mapazi, mungathe kusintha mofulumira komanso mosavuta kutalika kwa sitepe, kuti muthe kusankha kukula kwa zochitikazo nokha.
Monga ma scooter ena onse, njinga yamoto yovundikira ili ndi malo osatsetsereka kotero kuti kutsetsereka kupewedwe ndipo mutha kuphunzitsa mosamala komanso mosasamala.
The njinga yamoto yovundikira ndi kutalika 78 cm, m'lifupi 30 cm ndipo chosinthika mu utali atatu osiyana, 10 cm, 15 cm ndi 20 cm. Kulemera kwakukulu kwa katundu ndi 200 kg ndipo scooter imapangidwa ndi 100% polypropylene.
Pamodzi ndi WOD Pro, iyi ndiye gawo lokwera mtengo kwambiri pamndandanda. Komabe, kusiyana ndi WOD Fitness Step Pro ndikuti ScSPORTS® Aerobic sitepe ndi yotsika, koma yokulirapo.
Kuphatikiza apo, ndiyamphamvu kuposa WOD Pro (yomwe imatha 'kokha' kunyamula 100 kg).
scooter yayikuluyi ndiyothandiza pazifukwa zingapo. Mwachitsanzo, ngati munamangidwa mwamphamvu kuposa munthu wamba, kapena wolemera pang'ono.
Kapena mwinamwake mumadzidalira kwambiri pa scooter yaikulu, chifukwa scooter ikhoza kukhala yatsopano kwa inu.
Kuphatikiza apo, gawo lalikulu lolimbitsa thupi lingakhalenso lothandiza kwambiri ngati mukufuna kugwiritsa ntchito ngati benchi, mwachitsanzo kupanga 'bench press'.
Kodi mungakonde kukhala ndi benchi yeniyeni yolimbitsa thupi kunyumba? werengani Ndemanga yanga yokhudza mabenchi 7 apamwamba kwambiri olimbitsa thupi kunyumba
Monga momwe mwawonera, ndimakonda kuyika zowona mbali imodzi, koma chosankha chomaliza ndi chanu! Zimangotengera zomwe mukuyang'ana mu sitepe yotsatira yolimbitsa thupi.
Onani mitengo ndi kupezeka apa
Mafunso omwe amafunsidwa pafupipafupi okhudzana ndi masewera olimbitsa thupi
Pomaliza, ndiyankha mafunso omwe amafunsidwa pafupipafupi okhudzana ndi masewera olimbitsa thupi.
Kodi ma step aerobics ndi abwino pakuchepetsa thupi?
Ngati mumachita masitepe aerobics pafupipafupi, zitha kukhudza kwambiri kulemera kwanu.
Wamphamvu sitepe aerobics malinga ndi Harvard Health Publications masewera olimbitsa thupi achiwiri abwino kwambiri pakati pa masewera olimbitsa thupi.
Munthu wolemera mapaundi 155 (pafupifupi makilogramu 70) adzatentha pafupifupi ma calories 744 pa ola pochita masitepe aerobics!
Onani njira ya cardio yopangidwa mwapadera ndi Harvard kwa oyamba kumene:
Kodi ma step aerobics ndi abwino kwa mafuta am'mimba?
Masitepe a aerobics amawotcha zopatsa mphamvu zambiri, kuwachotsa m'chiuno ndi m'chiuno. Ndipo ngati muwotcha ma calories kuposa momwe mumadya, mumawotcha mafuta omwe alipo.
Amphamvu sitepe aerobics ndi imodzi mwa njira zabwino kuwotcha mafuta ndi kuonda.
Kodi ma step aerobics ndiabwino kuposa kuyenda?
Chifukwa masitepe a aerobics amaphatikizapo mphamvu yapamwamba kuposa kuyenda, mukhoza kutentha zopatsa mphamvu zambiri pamene mukuyenda kusiyana ndi kuyenda kwa nthawi yofanana.
Kodi ndingathe kuchita masewera olimbitsa thupi tsiku lililonse?
Chabwino, ndi masiku angati pa sabata mumaphunzitsa? Mutha kugwiritsa ntchito sitepe panjira iliyonse yophunzitsira, kotero palibe chifukwa chomwe simungagwiritse ntchito sitepe pakulimbitsa thupi kulikonse.
Mapulani ophunzitsira ogwira mtima kwambiri amaphatikiza masitayilo osiyanasiyana ophunzitsira, kotero mumapeza kusakanikirana kwamphamvu kwa cardio, kulimbitsa thupi komanso kuphunzitsidwa kwakanthawi sabata yonse.
Kutsiliza
M'nkhaniyi ndakudziwitsani njira zingapo zolimbitsa thupi.
Ndi kulingalira pang'ono ndi ukadaulo mutha kuchita masewera olimbitsa thupi pa scooter yotere.
Makamaka panthawi ino yomwe timakhala ochepa kwambiri pazochita zathu, zimakhala bwino kukhala ndi zolimbitsa thupi zanu kunyumba kuti mupitirizebe kusamuka kunyumba.
Gawo lolimbitsa thupi siliyenera kukhala lokwera mtengo ndipo limatha kukupatsirani njira zambiri zosinthira!
Werenganinso: Mateti abwino kwambiri | Makapu 11 Opambana Olimbitsa Thupi, Yoga & Training [Review]
