Kuyintokozo enkulu ukuthi ngikubhalele laba bafundi lezi zihloko, wena. Angiyamukeli inkokhelo yokubhala izibuyekezo, umbono wami ngemikhiqizo ungowami, kepha uma uthola izincomo zami zilusizo futhi ugcina uthenga okuthile ngesixhumanisi esisodwa engingathola ikhomishini kulokho. Ulwazi oluningi
Isinyathelo sokuzivocavoca, esibizwa nangokuthi isinyathelo se-aerobic, sesibe isesekeli esithandwa kakhulu seminyaka yokuqina, osibona hhayi ejimini kuphela, kodwa futhi sanda nasemakhaya abantu.
Ukuhamba esiteji sokuzivocavoca umzimba kube ngenye yezindlela ezithandwa kakhulu ze-aerobics.
Isinyathelo sokuqina sihlinzeka ngamafomu wokuqeqeshwa ahlukahlukene futhi senza sikwazi ukwenza ukuzivocavoca umzimba okuphelele.
Uma uqeqesha ngokuqinile esiteji sokuzivocavoca, uqeqesha amandla emisipha nesimo futhi uyakwazi ukushisa kufika kuma-calories angama-450 ngehora. Isinyathelo ngakho-ke siyindlela enhle yokushisa amafutha futhi kuzothuthukisa nokuxhumana kwakho.
Akuzwakali kungalungile nhlobo!
Kulesi sihloko ngizokutshela konke mayelana nesinyathelo sokuqina; yikuphi okukhona, okufanele ukunake lapho ukuwathenga nokuthi yiziphi izivivinyo ongazenza kuzo.
Kusukela manje azikho izizathu (ezivumelekile) zokulala kusofa ngesikhathi sakho sokuphumula ..!
Ngikuqonda kahle ukuthi ungahle ungabi nesikhathi esanele sokuthola ukuthi yiziphi izinyathelo zokuzilolonga ezitholakalayo nokuthi yini ongaba nentshisekelo kuyo.
Kungakho sengivele ngikwenzele umsebenzi wokulungiselela, ukuze ukwenza ukukhetha kube lula kancane!
Ngaphambi kokuba ngichaze ngokuningiliziwe ngezinyathelo ezine zokuqina zokuqina, ngithanda ukukwethula ngokushesha kwenye yezintandokazi zami, okuyi Isinyathelo sokuqina se-RS Sports Aerobic.
Ngaphezu kokuguquguquka ezindaweni eziphakeme ezahlukahlukene, okwenza isinyathelo silungele abantu bezindawo eziphakeme ezahlukahlukene futhi abanamazinga ahlukene okuqina, isinyathelo sinikezwa ngendwangu yokulwa nesiliphu futhi isinyathelo sihlala isikhathi eside.
Futhi masithembeke .. Intengo nayo iyathandeka kakhulu!
Uma lesi sinyathelo singeyona le nto obukade uyifuna, nginezinye izinketho ezintathu ezithakazelisayo ongazibheka.
Etafuleni uzothola ukubuka konke ngezinyathelo ezinhle zokuqina komzimba nangaphansi kwetafula ngizochaza into ngayinye ngokwehlukana.
| Isinyathelo esihle kakhulu sokuqina | Izithombe |
| Isinyathelo sokuqina esihle kakhulu sekukonke: I-RS Sports Aerobic | 
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| Isinyathelo esihle kakhulu sokuqina kweseshini ye-WOD: WOD Pro | 
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| Isinyathelo sokuzivocavoca eshibhile: Gxila Fitness Isinyathelo Aerobic | 
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| Isinyathelo esihle kakhulu sokuqina: Isinyathelo se-ScSPORTS® Aerobic | 
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Lokho esixoxa ngakho kulokhu okuthunyelwe okuphelele:
Yini okufanele uyinake lapho uthenga isinyathelo sokuqina?
Lapho uthenga isinyathelo sokuqina, kunezinto eziningi ezibalulekile okufanele uzinake:
Usayizi
Unezinyathelo zokuqina ngosayizi nosayizi ohlukile.
Kubalulekile ukuthi uhlole kusengaphambili ukuthi isisindo esikhulu somsebenzisi sesikuta, ngoba singahluka kancane ngesinyathelo ngasinye.
Ubuso
Izinyathelo zokuqina zingaba nezindawo ezahlukahlukene ezingaphezulu, lapho indawo yesinyathelo esisodwa sokuzivocavoca ingaba ncanyana kakhulu ekuvivinyweni okuthile.
Ngakho-ke kuyasiza ukuthatha okungenani isithuthuthu esinosayizi (lxw) 70 x 30 cm. Vele ungahlala ukhula njalo.
Indawo engasheleli
Uma uhlela ukuzivocavoca ngokweqile, inhloso iwukuthi uzojuluka kahle.
Ngakho-ke kubalulekile ukuthi ukhethe isinyathelo sokuzivocavoca esinendawo engasheleli ukuze ungasheleli ngesikhathi sokuzivocavoca umzimba uma isinyathelo sakho simanzi kancane.
Ngenhlanhla, bonke ama-scooter engixoxa ngawo kule ndatshana anesendlalelo esingasheleli.
Ukuphakama
Uhlobo luni lokuqeqeshwa ofuna ukulwenza ngesinyathelo?
Ngokuya ngempendulo yalowo mbuzo, kufanele ukhethe ukuphakama kwesikuta. Kokunye ukuzivocavoca umzimba kuyasiza uma isinyathelo siphansi kancane, kanti kwabanye kuhle uma siphakeme.
Okufanelekile, kufanele uthathe isinyathelo sokuzivocavoca esilungiseka ngobude, ukuze ukwazi ukwenza izivivinyo ezahlukahlukene ngesinyathelo esisodwa futhi unganquma nobukhulu balezo zivivinyo ngokwakho.
Ukuletha inselele enkulu ekusebenzeni kwakho ngesinyathelo sokuqina, ingabe ukuhlanganisa lokhu nokunwebeka komzimba!
Isinyathelo esihle kakhulu sokuzivocavoca sibuyekeziwe
Ngakho konke lokho engqondweni, manje ake sibheke ukuthi yini eyenza izinyathelo zami zokuqina ezi-4 eziphezulu zibe zinhle kakhulu.
Konke isinyathelo esihle sokuqina: RS Sports Aerobic
Ngabe ukhuthazekile ukuzibeka esimweni esiphezulu (futhi)? Ngemuva kwalokho i-RS Sports Aerobic fitness stepper ingeyakho!
Ngenhla sengivele ngikunikeze isingeniso esifushane ngalesi sinyathelo, manje ngifisa ukungena kulo mkhiqizo kancane.
Isithuthuthu senziwa ukugcina abantu behamba (ekhaya). Ungenza izivivinyo eziningi ezahlukahlukene esinyathelweni, futhi nangesinyathelo esaziwa kahle se-aerobics.
Ungangezela ukuzivocavoca okunjalo nge ama-dumbbells (alula), ngakho-ke ulungele ukuqeqeshwa okuphelele kwe-cardio ne-aerobic!
Kuyasiza ukuthi lesi sinyathelo siyashintshwa ukuphakama, lapho ungabeka khona isinyathelo esingu-10 cm ukuphakama, u-15 cm noma u-20 cm. Ukuphakama lapho wenza lesi sinyathelo, ukuvivinya umzimba kuzothatha umzamo owengeziwe.
DNgaphezu kwalokho, lesi sinyathelo sithatha isikhala esincane, ngakho-ke ungakwazi ukwenza isikhala sokuzivocavoca noma kuphi.
Okuhle ukuthi lesi sinyathelo sinikezwe ungqimba olungasheleli, ukuze ukwazi ukuziqeqesha ngokuqinile esinyathelweni ngaphandle kwezinkinga.
Umkhiqizo ungasekela kuze kufike ku-150 kg, ngakho-ke ungaqhuma kulesi sikuta!
Ubukhulu bayo (lxwxh) 81 x 31 x 10/15/20 cm. Ngoba lesi sinyathelo siyashintshwa ukuphakama, ilungele abantu bezindawo eziphakeme ezahlukahlukene namazinga okuqina.
Ukuphakama kwesinyathelo, kuba nzima kakhulu ukuvivinya umzimba. Futhi lapho uzikhandla ngokwengeziwe, amakhalori amaningi uzowasha.
Ngesikhathi esimisiwe semizuzu engu-45, uzoshisa ama-calories angama-350-450. Vele, inombolo ngqo nayo incike kusisindo sakho.
Bheka izintengo zakamuva lapha
Funda futhi: Izisindo ezihamba phambili ekhaya | Yonke into yoqeqesho olusebenzayo endlini
Isinyathelo esihle kakhulu sokuqina ngezinhloso ezihlukile: I-WOD Pro
Ingabe uyilungele i-'Woutout Of the Day (WOD) '? Yinye into eqinisekile… Ngalesi sinyathelo sokufaneleka somzimba uqinisekisiwe!
I-WOD ivame ukusetshenziselwa ukuqeqeshwa kweCrossFit kanti i-WOD yehlukile njalo. Kubandakanya ukwenza izivivinyo ezahlukahlukene, ukuhlanganiswa kokuzivocavoca, noma ukwehluka ngamandla.
Kepha nge-WOD ngokuqinisekile akudingeki ukuthi uye ejimini yeCrossFit. Ungenza futhi kalula i-WOD ekhaya ngesinyathelo sokuzivocavoca, noma ngaphandle kwezisindo.
Lesi sinyathelo sibuye sishintshwe ngobude, njengeRS Sports Aerobic, lapho ungakhetha khona ezindaweni eziphakeme ezintathu; okungukuthi u-12, 17 no-23 cm. Ungashintsha ukuphakama ngokushesha okukhulu futhi kalula.
Le WOD Fitness Step Pro iphakeme kancane kune-RS Sports Aerobic, engayenza ifaneleke kakhudlwana kulabo abahamba phambili abanolwazi (nabathandi be-WOD bangempela!).
Isisindo esikhulu esingalayishwayo singu-100 kg, sinamandla amancane kune-RS Sports Aerobic.
I-scooter iyasiza ekhaya, kodwa futhi ilusizo kakhulu ezindaweni zokuzivocavoca umzimba, e-physio, noma kwizitudiyo zokuziqeqesha.
Isikuta sinolwelwesi olungashibilikisi phezulu kanye nezikopelo zokubamba ezingasheleli, ukuze uhlale uqeqesha ngokuphepha kusithuthuthu futhi isikuta naso sime siqinile phansi.
Kuhle futhi ukuthi isikuta sihlala isikhathi eside futhi simelana nezingubo. Kufanele, uma ufuna ukuba neseshini ye-WOD nsuku zonke!
Isikuta sinosayizi (lxwxh) 70 x 28 x 12/17/23 cm. Ngokuya ngobukhulu, lesi sikuta ngakho-ke sincane uma siqhathaniswa ne-RS Sports Aerobic futhi futhi sibiza kakhulu kune-RS Sports Aerobic, yize sinamandla amancane okulayisha futhi sincane.
Ngoba isikuta se-WOD asisindi, ungasithutha kalula futhi.
Sekukonke, i-WOD Fitness Step Pro yisinyathelo esihle kakhulu sabalandeli be-WOD beqiniso ngoba senzelwe izivivinyo zansuku zonke.
Uma kwenzeka ungumuntu onjalo, sengivele nginesivivinyo esihle sokuthi uzame, okungukuthi i-push up:
- Kulokhu kuvivinya umzimba, beka zombili izinyawo ezinyathelweni bese uxhasa izandla zakho phansi, njengasesimweni esivamile sokududula.
- Manje yehlisa izingalo ugcine wonke umzimba uqonde.
- Bese uzicindezela emuva ukuze ubuyele endaweni yokuqala.
Ngakho-ke lolu uhlobo olunzima ngokwengeziwe lwe-push-up futhi mhlawumbe luyinselelo ngentshiseko yeWOD!
Uma uhlela ukusebenzisa isinyathelo kaningi - futhi ngokuqinisekile hhayi nsuku zonke - ngakho-ke kungcono kangcono ukuthola inguqulo eshibhile, njengeRS Sports Aerobic (bheka ngenhla) noma iFocus Fitness Aerobic Step (bheka ngezansi).
Bheka izintengo nokutholakala lapha
Isinyathelo sokushibilika eshibhile: Focus Fitness Aerobic Step
Ngikuqonda kahle ukuthi akuwona wonke umuntu ofuna ukusebenzisa inani elifanayo lemali esiteji sokuzivocavoca. Abanye abantu abafuni ukuzivocavoca nayo nsuku zonke, noma bafuna ukonga imali ethile.
Abanye baqale bafune ukubona ukuthi isithuthuthu esinjalo siyinto ethile kubo, ngakho-ke bakhetha ukuthenga imodeli yezinga lokungena kuqala.
Ngenxa yalezi zizathu (ngisale!) Ngifake isinyathelo esishibhile sokuzivocavoca ohlwini lwami, empeleni esilunge ngempela!
Isikuta senziwe ngepulasitiki eqinile futhi sinesiphetho esingasheleli. Ukuphela kwemilenze nakho akusheleli. Ngale ndlela uzohlala uqeqesha ngokuphepha futhi ume uzinze esinyathelweni.
Imilenze nayo iyashintsha ukuphakama, inokukhetha phakathi kuka-10 noma u-15 cm.
Kodwa-ke, lesi sikuta yiso sodwa ohlwini esilungiswa kuphela ezindaweni eziphakeme ezimbili, ezinye zishintshwa ezindaweni eziphakeme ezintathu. I-scooter nayo iphansi kune-WOD Pro ne-RS Sports Aerobic, engikulethele yona phambilini.
Ngaphezu kwentengo, lezi futhi zingaba yizizathu zokuthi i-Focus Fitness Aerobic Step iyisinyathelo esithandekayo somuntu oqala ukuhamba noma umsubathi. Ngokunikwa ukuphakama, i-scooter nayo ingasiza uma ufushane ngesiqu.
Ngakho-ke singaphetha ngokuthi i-WOD Pro, engikhulume ngayo ngenhla, empeleni ifaneleka kakhulu kumdlali oshisekayo nonamava, kuyilapho i-Focus Fitness eshibhile inesithakazelo kumuntu oqala ukuhamba noma umsubathi noma uma ungekho kangako.
Isinyathelo seFocus Fitness sinomthamo wokulayisha ongu-200 kg, okwenza 'uqine' kunezinyathelo ezimbili ezedlule. Ngakho-ke uyabona… Ukushibhile akusho ukuthi ikhwalithi ephansi ngaso sonke isikhathi!
Hlala wazi ukuthi uma ukushushumbisa ngokungazelelwe kuba yinto enkulu, entsha, ungahle ukhethe ukufaka isithuthuthu ngenye engaya phezulu ngenselelo eyengeziwe.
Ukuphakama kwesinyathelo, kukhulu lapho ungenza ukwenziwa kokuzivocavoca umzimba kwakho. Ngoba kuyinselele enkulu ukwehla esikuta esikhulu kunaleso esisezingeni eliphansi.
Ukuzivocavoca okuhle ukuqala ngakho ukuqala kokuzivocavoca, isinyathelo esiyisisekelo:
- Yima phambi kohlangothi olude lwesithuthuthu sakho.
- Nyathela esinyathelweni ngonyawo olulodwa (isibonelo sakho sangakwesokudla) bese ubeka olunye unyawo (ngakwesokunxele) eceleni kwaso.
- Beka unyawo lwakho lokunene emuva phansi bese ngakwesobunxele eceleni kwalo.
- Shintsha imilenze isikhathi ngasinye bese uphinda izikhathi eziningana ukuze ufudumale kahle.
Bheka izintengo zakamuva lapha
Isinyathelo Esiphezulu Sokuqina: I-ScSPORTS® Isinyathelo se-Aerobic
Ngabe ufuna ukuziqeqesha ngempumelelo? Ngalesi sinyathelo esikhulu (esengeziwe) sokuqina seScSports uqeqesha umzimba wakho wonke! Idizayini enkulu futhi eqinile ilungele ukuzivocavoca okukhulu.
Ngenxa yezinyawo, ungalungisa ngokushesha futhi kalula ukuphakama kwesinyathelo, ukuze uzikhethele ukuqina kokuzivocavoca ngokwakho.
Njengabo bonke abanye ama-scooter, isikuta sinendawo engasheleli ukuze ukushibilika kuvinjelwe futhi ungahlala uqeqesha ngokuphepha futhi ungakhathali.
Isikuta sinobude obungu-78 cm, ububanzi obungu-30 cm futhi siyakwazi ukuguquguquka ezindaweni eziphakeme ezintathu, okungu-10 cm, 15 cm no-20 cm. Umthamo omkhulu wokulayisha ungama-200 kg kanti isithuthuthu senziwe nge-100% polypropylene.
Ngokubambisana ne-WOD Pro, lesi yisinyathelo esibiza kakhulu kusuka kuhlu. Kodwa-ke, umehluko nge-WOD Fitness Step Pro ukuthi isinyathelo se-ScSPORTS® Aerobic siphansi kancane, kodwa sikhulu ngosayizi.
Ngaphezu kwalokho, inamandla kune-WOD Pro (engakwazi 'ukuthwala' kuphela i-100 kg).
Lesi sikuta esikhulu sisebenziseka ngezizathu eziningi. Isibonelo, uma wakhiwe unamandla kancane kunomuntu ojwayelekile, noma usinda kancane.
Noma mhlawumbe uzizwa uthembeke kakhudlwana kusikuta esikhulu, ngoba isithuthuthu singase sibe sisha kuwe.
Ngaphezu kwalokho, isinyathelo esikhulu sokuzivocavoca singasiza kakhulu uma ufuna ukwazi ukusisebenzisa njengebhentshi, ngokwesibonelo ukwenza i-'bench press '.
Ungathanda yini ukuba nebhentshi langempela lokuzikhandla ekhaya? funda ukubuyekeza kwami ngamabhentshi aphezulu ayi-7 amahle kakhulu asekhaya
Njengoba uqaphele, ngithanda ukubeka amaqiniso eceleni, kepha ukukhetha kokugcina konke kungokwakho! Kuya kuphela ngalokho okufunayo esinyathelweni sakho esilandelayo sokuqina.
Bheka izintengo nokutholakala lapha
Imibuzo ebuzwa njalo ngezinyathelo zokufaneleka
Ekugcineni, ngizophendula imibuzo ebuzwa njalo ngezinyathelo zokuqina.
Ingabe i-step aerobics ilungele ukwehlisa isisindo?
Uma uthatha izinyathelo zokuvivinya umzimba njalo, kungaba nomthelela omkhulu esisindweni sakho.
Isinyathelo esinamandla sokuvivinya umzimba ngokusho Izincwadi zeHarvard Health ukuzivocavoca umzimba kwesibili okuhle kakhulu phakathi kwemisebenzi yokufaneleka.
Umuntu ongamakhilogremu ayi-155 (cishe amakhilogremu angama-70) uzoshisa ama-calories angama-744 ngehora enza ama-step aerobics!
Bheka inqubo yesinyathelo se-cardio yabaqalayo eyenziwe ngokukhethekile yiHarvard:
Ingabe i-step aerobics ilungele amafutha esiswini?
Isinyathelo sokuvivinya umzimba sishisa ama-kilojoule amaningi, uwagcine e-abs nasokhalweni lwakho. Futhi uma ushisa ama-calories amaningi kunalawo owadlayo, ushisa namafutha akhona.
Isinyathelo esinamandla i-aerobics ingenye yezindlela ezingcono kakhulu zokushisa amafutha nokunciphisa isisindo.
Ngabe i-step aerobics ingcono kunokuhamba ngezinyawo?
Ngoba i-step aerobics ifaka umfutho ophakeme kunokuhamba, ungashisa amakhalori amaningi ngenkathi unyathela kunokuhamba isikhathi esilinganayo.
Ngingakwazi yini ukunyathela ama-aerobics nsuku zonke?
Awu, uqeqesha izinsuku ezingaki ngesonto? Ungasebenzisa isinyathelo nganoma yisiphi isitayela sokuqeqesha, ngakho-ke asikho isizathu sokuthi kungani ungeke usebenzise igxathu lakho konke ukujima.
Izinhlelo zokuqeqesha eziphumelela kakhulu zihlanganisa izitayela ezahlukene zokuqeqesha, ngakho-ke uthola ukuxubana kwe-cardio enamandla, ukuqeqeshwa kwamandla nokuqeqeshwa kwesikhawu isonto lonke.
Isiphetho
Kule ndatshana ngikwazise ngezinyathelo eziningi zokufaneleka.
Ngomcabango omncane nobuciko ungenza ukuzivocavoca okuhle kusikuta esinjalo.
Ikakhulukazi kulesi sikhathi lapho silinganiselwe kakhulu ezenzweni zethu, kuhlale kukuhle ukuba nemikhiqizo yakho yokufaneleka ekhaya ukuze ukwazi ukuqhubeka nokusuka ekhaya.
Isinyathelo sokuzivocavoca akudingeki sibize futhi sisengakunikeza izinketho eziningi ezengeziwe zokunyakaza!
Funda futhi: Kuhle ezemidlalo mat | Amatshu aphezulu ayi-11 wokuqina, iYoga nokuQeqesha [Ukubuyekeza]
