Kuluvuyo olukhulu ukubhala la manqaku abafundi bam, wena. Andiyamkeli intlawulo yokuphononongwa kokubhala, uluvo lwam kwiimveliso zezam, kodwa ukuba ufumanisa ukuba izindululo zam ziluncedo kwaye ugqibela ngokuthenga into ngenye yekhonkco endinokufumana ikhomishini kuyo. Olunye ulwazi
Inyathelo lokuzilolonga, elikwabizwa ngokuba yi-aerobic step, sele liyinto ethandwa kakhulu kwifitness kule minyaka yamva nje, ongayiboniyo kwindawo yokuzivocavoca kuphela, kodwa iya isanda kumakhaya abantu.
Ukuhamba kwinqanaba lokuzilolonga kube yeyona ndlela idumileyo ye-aerobics.
Isinyathelo sokufaneleka sinikeza uluhlu olubanzi lweefom zoqeqesho kwaye lenze ukuba kwenzeke ukwenza umsebenzi womzimba wonke.
Xa uqeqesha ngamandla kwinqanaba lokuqina, uqeqesha amandla omzimba kunye nemeko kwaye uyakwazi ukutshisa ukuya kuthi ga kwi-450 calories ngeyure. Inyathelo ke ngoko yindlela emangalisayo yokutshisa amanqatha kwaye iya kuphucula ulungelelwaniso lwakho.
Ayivakali ingalunganga kwaphela!
Kule nqaku ndiya kukuxelela yonke into malunga nesinyathelo sokufaneleka; yeyiphi ekhoyo, yintoni omawuyithathele ingqalelo xa uzithenga kwaye yeyiphi imithambo onokuyenza kuzo.
Ukusukela ngoku akukho zizathu (zisemthethweni) zokungqengqa esofeni ngexesha lakho lokuphumla..!
Ndiyaqonda ngokupheleleyo ukuba awunakuba nexesha elaneleyo lokufumanisa ukuba ngawaphi amanyathelo okuqina akhoyo kwaye anokuba nomdla kuwe.
Yiyo loo nto sele ndikwenzele umsebenzi wokulungiselela, ukuze ukukhetha kube lula!
Phambi kokuba ndichaze awona manyathelo mane agqwesileyo okomelela ngokweenkcukacha, ndingathanda ukukwazisa ngokukhawuleza kwenye yezinto endizithandayo, ezizezi: RS Sports Aerobic fitness stepper.
Ngaphandle kokulungelelaniswa kwiindawo eziphakamileyo ezahlukeneyo, okwenza ukuba inyathelo lilungele abantu abaphakamileyo abahlukeneyo kunye namanqanaba ahlukeneyo okufaneleka, inyathelo linikezelwa nge-anti-slip layer kwaye inyathelo lihlala ixesha elide.
Kwaye masinyaniseke .. Ixabiso nalo linomtsalane kakhulu!
Ukuba eli nyathelo ayisiyiyo le ubuyijonga, ndinazo nezinye iindlela ezintathu ezinomdla onokuthi uzijonge.
Kwitheyibhile uya kufumana isishwankathelo sawona manyathelo okuqina kwaye ngaphantsi kwetafile ndiya kucacisa into nganye ngokwahlukileyo.
| Eyona nqanaba lokuqina | Imifanekiso |
| Lilonke inyathelo lokomelela: RS Sports Aerobics | 
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| Elona nqanaba lokuqina kwiseshoni yeWOD: I-WOD Pro | 
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| Inyathelo lokomelela eliphantsi: Gxininisa Fitness Aerobic Inyathelo | 
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| Inyathelo elikhulu lokuzilolonga: Inyathelo leScSPORTS® leAerobic | 
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Oko sixoxa ngako kule post ibanzi:
Yintoni omele uyihlawule xa uthenga inyathelo lokufaneleka?
Xa uthenga inyathelo lokomelela, kukho izinto ezininzi ezibalulekileyo ekufuneka uzikhumbule:
Ubungakanani
Unamanyathelo okuqina ngokobukhulu obahlukeneyo kunye nobukhulu.
Kubalulekile ukuba ujonge kwangaphambili ukuba buyintoni na ubunzima bomsebenzisi be-scooter, kuba inokwahluka kancinci kwinqanaba ngalinye.
Umphezulu
Amanyathelo okuqina anokuba neendawo ezahlukeneyo zomphezulu, apho indawo yomphezulu wenqanaba elinye lokuqina inokuba mncinci kakhulu kwimithambo ethile.
Ngoko ke kuluncedo ukuthatha ubuncinane isikuta kunye ubukhulu (lxw) 70 x 30 cm. Ngokuqinisekileyo ungahlala ukhula ngakumbi.
Umphezulu ongatyibilikiyo
Ukuba uceba ukwenza umthambo ngokugqithisileyo, injongo yeyokuba ngokuqinisekileyo uya kubila kakuhle.
Kubalulekile ke ngoko ukuba ukhethe isithuthuthu sokufaneleka esinomphezulu ongatyibilikiyo ukuze ungatyibiliki ngexesha lokuzilolonga ukuba isikuta sakho siba manzi kancinci.
Ngethamsanqa, zonke ii-scooters endixoxa ngazo kweli nqaku zinomaleko ongatyibilikiyo.
Ukuphakama
Loluphi uhlobo loqeqesho ofuna ukulwenza ngenyathelo?
Ngokuxhomekeke kwimpendulo yalo mbuzo, kufuneka ukhethe ukuphakama kwe-scooter. Kweminye imithambo iluncedo ukuba inyathelo lisezantsi, ngelixa kwezinye limnandi ukuba liphezulu.
Ngokufanelekileyo, kuya kufuneka uthathe inyathelo lokuzilolonga elihlengahlengiswayo kubude, ukuze ukwazi ukwenza imithambo eyahlukeneyo ngenyathelo elinye kwaye unokumisela ubunzulu bolo mthambo ngokwakho.
Ukuzisa umceli mngeni ngakumbi ekusebenzeni kwakho kunye nenyathelo lokomelela, Ngaba udibanisa ezi kunye nelastiki yokufaneleka!
Inyathelo lokomelela lijongiwe
Ngayo yonke loo nto engqondweni, ngoku makhe sijonge ukuba yintoni eyenza amanyathelo am aphezulu angama-4 alunge kangaka.
Kuko konke eyona nqanaba lokufaneleka: RS Sports Aerobic
Ngaba uyakhuthazeka ukuba ube kumgangatho ophezulu (kwakhona)? Emva koko iRS Sports Aerobic fitness stepper yeyakho!
Ngaphezulu sele ndikunike isingeniso esifutshane malunga neli nyathelo, ngoku ndingathanda ukungena kule mveliso kancinane.
I-scooter yenzelwe ukugcina abantu behamba (ekhaya). Unokwenza imithambo emininzi eyahlukeneyo kwinqanaba, kwaye ngokuqinisekileyo inyathelo elaziwayo le-aerobics.
Unokongeza umsebenzi onjalo kunye iperi (ukukhanya) dumbbells, ke ulungele i-cardio epheleleyo kunye ne-aerobic workout!
Kuyanceda ukuba inyathelo lilungelelaniswe ngokuphakama, apho unokubeka inyathelo le-10 cm ukuphakama, i-15 cm okanye i-20 cm. Okukhona usenza inyathelo eliphezulu, kokukhona umzamo wokuzilolonga uya kuwuthatha.
DInyathelo lithatha indawo encinci, ukuze ukwazi ukwenza isithuba sokuzilolonga naphina.
Into enhle kukuba inyathelo libonelelwa ngoluhlu olungagungqiyo, ukuze ukwazi ukuqeqesha ngokugqithiseleyo kwinqanaba ngaphandle kweengxaki.
Imveliso inokuxhasa ukuya kuthi ga kwi-150 kg, ukuze ube nokuqhuma kwesi scooter!
Imilinganiselo yile (lxwxh) 81 x 31 x 10/15/20 cm. Ngenxa yokuba inyathelo lihlengahlengiswa ngokuphakama, lilungele abantu bobude obuhlukeneyo kunye namanqanaba okuqina.
Okukhona inqanaba liphezulu, kokukhona kunzima ukuzilolonga. Kwaye okukhona uzibhokoxa, kokukhona uya kutshisa iikhalori ezininzi.
Ngexesha leseshoni yemizuzu engama-45, uya kutshisa malunga ne-350-450 calories. Ngokuqinisekileyo, inani elichanekileyo likwaxhomekeke kubunzima bakho.
Jonga amaxabiso akutshanje apha
Funda kwakhona: Ubunzima obuhle ekhaya | Yonke into yoqeqesho olusebenzayo endlini
Eyona nyathelo lokomelela ngeenjongo ezahlukeneyo: WOD Pro
Ngaba ukulungele 'UkuSebenza kweMini (WOD)'? Inye into eqinisekileyo… Ngeli nyathelo lobungcali lokomelela uqinisekisiwe!
I-WOD isoloko isetyenziselwa uqeqesho lwe-CrossFit kwaye i-WOD ihluke rhoqo. Oku kubandakanya ukwenza imithambo eyahlukeneyo, indibaniselwano yemithambo, okanye ukutshintsha ubungakanani.
Kodwa kwi-WOD ngokuqinisekileyo akunyanzelekanga ukuba uye kwindawo yokuzivocavoca ye-CrossFit. Unokwenza lula i-WOD ekhaya kwinqanaba lokuqina, kunye okanye ngaphandle kweentsimbi.
Eli nyathelo likwanokuhlengahlengiswa ngokuphakama, njenge-RS Sports Aerobic, apho unokukhetha ukusuka kwiindawo ezintathu eziphakamileyo ezahlukeneyo; oko kukuthi 12, 17 kunye 23 cm. Unokutshintsha ubude ngokukhawuleza kwaye kulula.
Le WOD Fitness Step Pro iphezulu kancinci kune-RS Sports Aerobic, enokuthi iyenze ifaneleke ngakumbi kumanyathelo anamava angaphezulu (kunye nabathandi bokwenyani beWOD!).
Ubunzima obuninzi obulayishekayo yi-100 kg, bunamandla angaphantsi kwe-RS Sports Aerobic.
I-scooter iluncedo ekhaya, kodwa iluncedo kakhulu kwiindawo zokuzivocavoca, kwi-physio, okanye kwizitudiyo zoqeqesho lomntu.
I-scooter inomaleko ongaphezulu ongatyibilikiyo kunye nezikhonkwane zokubambelela ezingatyibilikiyo, ukuze uhlale uziqeqesha ngokukhuselekileyo kwisikuta kwaye isikuta sikwame nkqi nkqi emgangathweni.
Kukwamnandi ukuba i-scooter ihlala ixesha elide kwaye ayinxibi. Kufuneka, ukuba ufuna ukuba neseshoni ye-WOD yonke imihla!
I-scooter inobungakanani be (lxwxh) 70 x 28 x 12/17/23 cm. Ngokumalunga nemilinganiselo, le scooter ke ngoko incinci xa ithelekiswa neRS Sports Aerobic kwaye ibiza kakhulu kuneRS Sports Aerobic, nangona inomthwalo omncinci kunye nobukhulu obuncinci.
Ngenxa yokuba isithuthuthu seWOD sikhaphukhaphu, unokusihambisa ngokulula.
Lilonke, iWOD Fitness Step Pro lelona nyathelo lilungileyo kubalandeli bokwenyani beWOD kuba yenzelwe imithambo yemihla ngemihla.
Ukuba ungumntu onjalo, sele ndinomthambo omnandi wokuba uzame wona, oko kukuthi ukutyhala phezulu:
- Kulo msebenzi, beka iinyawo zombini kwinqanaba kwaye uxhase izandla zakho phantsi, njengendawo eqhelekileyo yokutyhala.
- Ngoku thoba iingalo zakho kwaye ugcine wonke umzimba wakho uthe tye.
- Emva koko zityhale umva ukuze ubuyele kwindawo yokuqala.
Ke olu luhlobo olunzima ngakumbi lwe-push-up kwaye mhlawumbi lucelomngeni kwi-WOD enenzondelelo yempambano!
Ukuba uceba ukusebenzisa inyathelo ngaphantsi rhoqo - kwaye ngokuqinisekileyo kungekhona yonke imihla - mhlawumbi kungcono ukuya kuguqulelo oluphantsi, olufana neRS Sports Aerobic (jonga ngasentla) okanye iNyathelo yokuGxila kwiFitness Aerobic (jonga ngezantsi).
Jonga amaxabiso kunye nokufumaneka apha
Inyathelo lokomelela eliphantsi: Gxininisa kwiFitness Aerobic Step
Ndiyaqonda kakuhle ukuba ayinguye wonke umntu ofuna ukuchitha imali efanayo kwinyathelo lokuqina. Abanye abantu abafuni nje ukuzilolonga nayo yonke imihla, okanye bafuna nje ukonga imali.
Abanye kuqala bafuna ukubona ukuba eso scooter sesabo, kwaye ke bakhetha ukuthenga 'imodeli yenqanaba lokungena' kuqala.
Ngezi zizathu ndiye ( ndise!) ndifake inyathelo lokomelela kuluhlu lwam, olulunge ngokwenene!
I-scooter yenziwe ngeplastiki eqinile kwaye ayinasiphelo esingatyibiliki. Isiphelo semilenze sibuye singatyibiliki. Ngale ndlela uya kuhlala uqeqesha ngokukhuselekileyo kwaye ume uzinzile kwisinyathelo.
Imilenze iyakwazi ukulungiswa ngokuphakama, kunye nokhetho phakathi kwe-10 okanye i-15 cm.
Nangona kunjalo, le scooter kuphela kuluhlu olulungelelaniswa kuphela kwiindawo eziphakamileyo ezimbini, ezinye zilungelelaniswa kwiindawo ezintathu eziphakamileyo. I-scooter nayo ingaphantsi kune-WOD Pro kunye ne-RS Sports Aerobic, endiyibonise kuwe ngaphambili.
Ukongeza kwixabiso, ezi zinokuba zizathu zokuba i-Focus Fitness Aerobic Inyathelo linyathelo elinomdla kwi-novice stepper okanye imbaleki. Xa kujongwe ubude, isikuta sinako ukuba luncedo ukuba umfutshane ngesiqu.
Ke ngoko sinokugqiba kwelokuba iWOD Pro, endixubushe ngayo apha ngasentla, ifanelekile ngakumbi kwimbaleki enenzondelelo yempambano kunye namava, ngelixa iFocus Fitness enexabiso eliphantsi inomdla kwi-novice stepper okanye imbaleki okanye ukuba awumde kangako.
Inyathelo loQoqosho lokuQinisekisa linobunzima obungama-200 kg, nto leyo eyenza ukuba 'lomelele' kunamanyathelo amabini angaphambili. Ngoko uyabona… Ixabiso eliphantsi ngokuqinisekileyo akusoloko kuthetha ukuba umgangatho ophantsi!
Gcina ukhumbula ukuba ukuba i-scooter ngequbuliso iba yinto enkulu, entsha ukuthanda kwakho, ungakhetha ukutshintsha isikuta ngesinye esinokuya phezulu kumngeni ongakumbi.
Inqanaba eliphezulu, kokukhona unokwenza ufezekiso lwemithambo yakho. Kuba ngokuqinisekileyo kulucelomngeni ukuhla kwisikuta esikhulu kuneso sisezantsi kancinane.
Umthambo omkhulu onokuqala ngawo njengosaqalayo yenye yezona ndlela zilula zokuzilolonga, inyathelo elisisiseko:
- Yima phambi kwecala elide le-scooter yakho.
- Nyathela inyathelo ngonyawo olunye (umzekelo wakho wasekunene) uze ubeke olunye unyawo (ngasekhohlo) ecaleni kwalo.
- Beka unyawo lwakho lwasekunene emva emgangathweni kunye nolwakhohlo ecaleni kwalo.
- Tshintsha imilenze ngexesha ngalinye kwaye uphinde amaxesha amaninzi ukuze ufudumale kakuhle.
Jonga amaxabiso akutshanje apha
Eyona Nyathelo Lokomelela likhulu: Inyathelo leScSPORTS® leAerobic
Ngaba ufuna ukuqeqesha ngempumelelo? Ngeli (elongezelelweyo) inyathelo elikhulu lokomelela ukusuka kwiScSports uqeqesha umzimba wakho wonke! Uyilo olukhulu nolulomeleleyo lulungele ukuzilolonga okunzulu.
Ngombulelo ezinyaweni, unokukhawuleza kwaye ulungelelanise ngokukhawuleza ukuphakama kwesinyathelo, ukwenzela ukuba ukhethe ukuqina kokuzivocavoca ngokwakho.
Njengazo zonke ezinye ii-scooters, i-scooter inomphezulu ongatyibilikiyo ukuze ukutyibilika kuthintelwe kwaye ungasoloko uqeqesha ngokukhuselekileyo kwaye ungakhathali.
I-scooter inobude obungama-78 cm, ububanzi obuyi-30 cm kwaye ihlengahlengiswa kwiindawo ezintathu eziphakamileyo ezahlukeneyo, ezizezi 10 cm, 15 cm kunye ne-20 cm. Umthamo omkhulu womthwalo ngu-200 kg kunye ne-scooter yenziwe nge-100% ye-polypropylene.
Kunye neWOD Pro, eli linyathelo elibiza kakhulu kuluhlu. Nangona kunjalo, umahluko kunye neWOD Fitness Step Pro kukuba inyathelo le-ScSPORTS® Aerobic lincinci, kodwa likhulu ngobukhulu.
Ngaphaya koko, yomelele kuneWOD Pro (ekwaziyo 'kuphela' ukuthwala i-100 kg).
Le scooter inkulu iluncedo ngenxa yezizathu ezininzi. Umzekelo, ukuba womelele kancinci kunomntu ophakathi, okanye unzima kancinci.
Okanye mhlawumbi uziva uzithembile ngakumbi ngesikuta esikhulu, kuba i-scooter inokuba yinto entsha kuwe.
Ngaphaya koko, inyathelo elikhulu lokomelela linokuba luncedo kakhulu ukuba ufuna ukukwazi ukulisebenzisa njengebhentshi, umzekelo ukwenza 'ibhentshi press'.
Ungathanda ukuba nebhentshi yokomelela yokwenyani ekhaya? funda Uphononongo lwam malunga neebhentshi ezi-7 ezilungileyo zokuqina ekhaya
Njengoko ubonile, ndiyathanda ukubeka iinyani ecaleni, kodwa ukhetho lokugqibela lolwakho! Ixhomekeke nje kwinto oyikhangelayo kwinyathelo lakho elilandelayo lokomelela.
Jonga amaxabiso kunye nokufumaneka apha
Imibuzo edla ngokubuzwa malunga namanyathelo okuqina
Ekugqibeleni, ndiza kuphendula imibuzo ehlala ibuzwa malunga namanyathelo okufaneleka.
Ngaba i-aerobics yenyathelo ilungile ekunciphiseni ubunzima?
Ukuba wenza inyathelo le-aerobics rhoqo, kunokuba nempembelelo enkulu kubunzima bakho.
Inyathelo elinamandla le-aerobics ngokutsho Ushicilelo lwezeMpilo lweHarvard i-second best best loss loss exercise phakathi kwemisebenzi yokuqina.
Umntu oziikhilogram ezingama-155 (malunga neekhilogram ezingama-70) uya kutshisa malunga neekhalori ezingama-744 ngeyure xa esenza umthambo we-aerobic!
Jonga inyathelo le-cardio yesiqhelo yabaqalayo ephuhliswe ngokukodwa nguHarvard:
Ngaba iNyathelo yeAerobics ilungile kuFat yeBelly?
Inyathelo le-aerobics litshisa iikhalori ezininzi, lizigcina ngaphandle kwe-abs kunye nesinqe sakho. Kwaye ukuba utshisa iikhalori ezininzi kunokuba udla, utshisa amanqatha akhoyo.
Inyathelo elinamandla le-aerobics yenye yeendlela ezilungileyo zokutshisa amanqatha kunye nokuncipha komzimba.
Ngaba i-step aerobics ingcono kunokuhamba?
Ngenxa yokuba i-aerobics yenyathelo ibandakanya ukuqina okuphezulu kunokuhamba, unokutshisa iikhalori ezininzi ngelixa unyathela kunokuhamba ixesha elifanayo.
Ngaba ndingenza inyathelo lokuzilolonga yonke imihla?
Ewe, zingaphi iintsuku evekini oziqeqeshayo? Ungasebenzisa inyathelo kuso nasiphi na isimbo soqeqesho, ngoko ke akukho sizathu sokuba ungasebenzisi inyathelo kwimithambo nganye.
Ezona zicwangciso zoqeqesho zisebenzayo zidibanisa izimbo zoqeqesho ezahlukeneyo ukuze ufumane umxube we-cardio enzulu, uqeqesho lwamandla kunye noqeqesho lwekhefu phakathi evekini.
Isiphelo
Kweli nqaku ndiye ndakwazisa ngenani lamanyathelo omgangatho wokuqina.
Ngentelekelelo encinci kunye nobuchule unokwenza umthambo omkhulu kwi-scooter enjalo.
Ngokukodwa ngeli xesha xa sinqongophele kakhulu kwizenzo zethu, kuhlala kumnandi ukuba neemveliso zakho zokuqina ekhaya ukuze ukwazi ukuqhubeka usuka ekhaya.
Inyathelo lokomelela akunyanzelekanga ukuba libize kakhulu kwaye lisenokukunika iintshukumo ezininzi ezongezelelweyo!
Funda kwakhona: Best ezemidlalo mat | Amatshu aphezulu ayi-11 oQeqesho, iYoga kunye noQeqesho [Ukujonga kwakhona]
