Kuti Midziyo yeCardio Inokwira Zvakadini Yakasiyana Sei neVanodzidzisa zveElliptical zvetsika?
Zvinoitwa nemunhu anokwira cardio:Muchina wekukwira makumbo unobatanidza kufamba kwemukwiri wematanho akamira netsoka dzakatsetseka, dzinotungamirirwa dzemutyairi wemakumbo akatsetseka. Kufamba uku kunokwira nekumberi nenzira yekukwira panzvimbo penzira yakatsetseka, inorerekera mberi yemutyairi wemakumbo akatsetseka. Dhizaini iyi inotarisa cheni yekumashure zvakanyanya uku ichichengetedza hunhu husina simba hwekurovedza muviri wemakumbo akatsetseka.
Rudzi rwemacalorie:Munhu ane huremu hwemapaunzi 155 anopisa macalorie 300-400 pamaminitsi makumi matatu ari pamutambo we cardio climber nesimba riri pakati nepakati, anenge 15-25 muzana kupfuura mutambo we elliptical wekare pakurovedza muviri kwakafanana.
Zvinangwa zvetsandanyama zvepakutanga:Magumbeze emakumbo, makumbo emhasuru, makumbo emakumbo mana, makwapa emakumbo mana, uye zvinosimbisa mutsipa. Kubatanidzwa kwemuviri wepamusoro kunoenderana nekuti mibato inofamba kana kuti mahandira asingachinji zvinoshandiswa here.
Mashandiro anoita Cardio Climber Machine
A muchina wekukwira makumbo unonzi cardio climberinoshandisa nzira yekubatanidza yakatwasuka inotungamira mapedals kuburikidza nenzira yedenderedzwa yakatarisana nekona yakakora kwete nenzira iri pedyo nehorizontal yevanodzidzisa venguva dzose vedenderedzwa. Mapedals aya anofamba akaita sedenderedzwa refu rakarereka anenge madhigirii 45-60 kubva pakatarisana, zvichigadzira kunzwa kwekukwira kwakafanana nekufamba uchikwira masitepisi asingaperi pasina kukanganiswa kwekukwira masitepisi chaiko.
Muchina uyu unoshanda kuburikidza nebhandi kana sisitimu yekudzivirira magineti yakabatana nevhiri rinobhururuka. Mushandisi paanodzika pasi nepedal imwe chete, muchina wekubatanidza unosimudza pedal yakasiyana, zvichigadzira kutenderera kwekukwira. Muchina wekudzivirira unogadzirisa kushushikana kunosarudza kuti simba rakawanda rinodiwa kuti udzikise pedal yega yega. Kureba kwestroke pavakwiri vecardio kunotangira pamasendimita gumi nemana kusvika makumi maviri zvichienderana nemuenzaniso, nemichina yakareba inokwanisa kufamba kwenguva refu.
Musiyano mukuru kubva kune vanokwira masitepisi uri munzira inotungamirwa yedenderedzwa remabhii. Vanokwira masitepisi vanobvumira kufamba kwepedal kwakazvimirira uko gumbo rega rega rinoshanda rakasiyana, zvichigadzira matambudziko ekuenzanisa. Vanokwira cardio vanobatanidza mapedals pamwe chete kuburikidza nehukama hwakasimba hwemakanika, zvichiita kuti kufamba kuve kwakapfava uye kunofungidzirwa. Kubatana uku kunoderedza kudiwa kwekuenzanisa uye kunobvumira vashandisi kuchengetedza simba rakakwirira kwenguva yakareba.
Kukwira kweCardio vs Traditional Elliptical: Kusiyana kweMichina
Musiyano mukuru pakati pemukwiri wecardio nemudzidzisi weelliptical wakajairika ndewekuti nzira ye pedal inomira sei. Ma elliptical echinyakare anoisa ma pedals panzira yakakombama 15-25 degrees kubva pakatarisana, zvichiita kuti kufamba kuenderere mberi nekutenderera kwakadzikama. Vakwiri vecardio vanokwidza nzira iyi kusvika kuma 45-60 degrees, zvichigadzira nzira yekukwira inoda kuti mushandisi asundire pasi nekudzokera shure achipesana nekumira kwega kwega.
Kona iyi yakakora inoshandura kuunganidzwa kwetsandanyama kuenda kumakumbo emhasuru nemakumbo emhasuru pane kuita sema "quadriceps" anotonga e "standard ellipticals". Chidzidzo chakaburitswa mumagazini akabatana neACSM chakawana kuti michina ye "vertical climbing cardio equipment" inowedzera kushanda kwetsandanyama dzemhasuru ne35-50 muzana zvichienzaniswa nekudzidziswa kwechinyakare kwe "elliptical" padanho rekurova kwemoyo kwakafanana. Chiyero che "hamstring-to-quadriceps activation ratio" chinoshanduka kubva pa0.4 pa "standard ellipticals" kuenda pa0.6-0.7 pa "cardio climbers".
Kusiyana kwetsoka kunokoshawo pakuronga gym kumba. Vanokwira makumbo eCardio vanowanzo gara pasi ne30-40 muzana pane vanokwira makumbo ekare nekuti kutenderera kwakatwasuka kunoderedza daro rinodiwa rekufamba mberi. Munhu anowanzo kwira makumbo eCardio anoda nzvimbo yepasi inosvika 4 feet ne 2.5 feet zvichienzaniswa ne6-7 feet ne 2.5 feet yekurovedza muviri kwakajairika. Kuchinjana uku ndiko kureba kukuru kwemuchina, kazhinji 65-75 inches zvichienzaniswa 55-65 inches yemhando dzekare.
| Hunhu | Kukwira Kwemwoyo (Vertical Elliptical) | Tsika dzeEriptical dzechinyakare |
|---|---|---|
| Kona yenzira yepedal | 45-60 degrees kubva pakatarisana | 15-25 degrees kubva pakadzikama |
| Chiratidzo chepasi | 4 tsoka x 2.5 tsoka | 6-7 tsoka x 2.5 tsoka |
| Kureba kwemuchina | 65-75 inches | 55-65 inches |
| Macalorie / 30 min (155 lb) | 300-400 | 260-320 |
| Chinangwa chikuru chemuviri wepazasi | Magumbeze nemarunda emakumbo | Makudhi ekumashure kwemakumbo mana (quadriceps) |
| Kushanda kweGlute vs standard elliptical | 35-50% yakakwira | Nheyo yekutanga |
| Simba rekurova | Huremu hwemuviri 1.1-1.4x | Huremu hwemuviri 1.2-1.5x |
Chitubu: Kuverenga kwe ACSM, tsvakurudzo yemishonga yemitambo pamidziyo yekukwira yakamira.
Mabhora echinyakare eelliptical achiri sarudzo inofarirwa nevashandisi vari kutsvaga kurovedza muviri wese kuburikidza nemahandlebars anofamba anofambisa muviri panguva imwe chete. Mabhora eCardio ane mahandrails akamira anoderedza kubatanidzwa kwemuviri wepamusoro, kunyange zvazvo mamwe mamodheru anosanganisira mahandle anofamba anodzoreredza kuunganidzwa kwemuviri wepamusoro. Kune vashandisi vanofarira magadzirirwo echinyakare eelliptical ane kugona kwemuviri wese,Muunganidzwa weTaikee ellipticalsinosanganisira magadzirirwo emotokari yepamberi neyekumashure akakodzera nhanho dzakasiyana.
Maitiro ekubatana kwetsandanyama paMidziyo Yakatenderera
Kukwira kwetsoka kwemutambi anokwira makumbo emwoyo kunogadzira mapatani akasiyana ekushanda kwetsandanyama zvichienzaniswa nemafambiro e elliptical. Chikamu chekusundidzira pasi chinobatanidza gluteus maximus ne hamstrings kuburikidza nekuwedzera kwechiuno, nepo quadriceps dzichishanda zvakadzika kuti dziwedzere ibvi. Mabhesi anoshanda panguva yekupedzisira yekusundidzira kwetsoka kwega kwega. Zvigadziriso zvepakati zvinochengetedza nzvimbo yehunde zvichipesana nekufamba kwetsoka kunokonzerwa nekufamba kwekukwira.
Kubatanidzwa kwemuviri wepamusoro kunoenderana nemamiriro emubato wekubata. Vakwiri veCardio vane mibato inofamba vanoshandisa latissimus dorsi, rhomboids, uye rear deltoids panguva yekudhonza, zvichiita kuti muviri wese urovedzeke zvakafanana nekudzidziswa kweelliptical. Mamodheru ane mibato isingachinji chete anoderedza kushanda kwemuviri wepamusoro kuti ubate simba uye kudzikamisa kushushikana, zvichideredza kubatwa kwetsandanyama ne15-25 muzana zvichienzaniswa nemidziyo inofamba.
Kukura kwecheni yekumashure ndicho chikonzero chikuru chinoita kuti vashandisi vasarudze vanokwira makumbo emwoyo pane vanokwira makumbo echinyakare. Kushanda kwegluteal nehamstring kunowanikwa kuburikidza nekuita kwekukwira kwakamira kwakafanana nekufamba uchikwira kana kukwira masitepisi pasina kukanganiswa kwemajoini. Vashandisi vari kutsvaga kusimbisa cheni yekumashure kuti vawedzere kumhanya, simba remitambo, kana kukura kwerunako vanogona kuda chimiro chemukwiri wecardio.
Mashandisirwo eCaloric uye Kudiwa kweMetabolic
Iyokurovedza muviri kwevanokwira makomoKukwidza macalorie anodyiwa pamusoro pemazinga akajairwa eelliptical nekuti nzira yekukwira yakamira inoda kushanda nesimba rakawanda pakurwisa simba remagetsi rinokweva padanho rega rega. Kukwira bhasikoro mumba nesimba rakaenzana kunowanzoita kuti kudiwa kwemuviri kuderera nekuti huremu hwemuviri hunoramba hwakatsigirwa zvizere nechigaro. Vakwiri veCardio vanoda kuti mushandisi asimudzire uye aderedze huremu hwemuviri kuburikidza nekutenderera kwedanho rega rega, zvichiwedzera basa regiravhiti kumutoro wekudzivirira.
Maererano neDare reAmerica reKurovedza Muviritsvakurudzo yemetabolism, michina yekukwira vertical cardio inogadzira oxygen consumption values ye28-35 milliliters pa kilogram paminiti nesimba rakasimba, zvichivaisa muchikamu chimwe chete chemetabolism sekufamba uchikwira treadmill pagiredhi re5-8 muzana. Mhinduro yekurova kwemoyo inosvika 75-90 muzana yepamusoro panguva yekukwira vertical kwenguva refu panzvimbo dzine resistance iri pakati nepakati.
Kupisa kwakanyanya kwemacalorie kunokonzerwa nekusanganiswa kwebasa rekukwevera pasi richipesana nehuremu hwemuviri pamwe nemutoro wekudzivirira kubva kuflywheel. Ma elliptical echinyakare anonyanya kuomera mushandisi kurwisa kuramba kweflywheel nechikamu chidiki chegravitational nekuti mapedals anofamba akatwasuka. Cardio climbers inowedzera 15-25 muzana yesimba rose rinoshandiswa kuburikidza nechikamu chekusimudza chakamira chega, zvichigadzira mukana wemacalorie unoratidzwa mutafura yekufananidza iri pamusoro.
Hunhu Husina Simba Rakawanda uye Kuchengeteka Kwemajoini
Vakwiri veCardio vanozivikanwa semidziyo yekurovedza muviri isingakuvadzi zvakanyanya nekuti tsoka dzinoramba dzichibata mapedals panguva yese yekufamba. Hapana kurovera kwechitsitsinho kana kudonha kwechitsitsinho kunogona kukonzera simba rekuita pasi rekumhanya kana kusvetuka. Nzira yepedal inotungamirirwa inodzivirira mushandisi kubva papuratifomu pakati pekufamba, zvichibvisa njodzi yekukuvara inokonzerwa nekuenzanisa iri pamasitepisi kana mapuratifomu ematanho akasununguka.
Masimba ekuita kwepasi pavanhu vanokwira makumbo emwoyo anoyera huremu hwemuviri ka1.1-1.4, zvishoma pane ma elliptical echinyakare pahuremu hwemuviri ka1.2-1.5. Kudzikira uku kunoitika nekuti kufamba kwakamira kunotsigirwa nefuremu yemuchina pane kupfuudzwa nepazasi kusvika pasi. Mabvi anonzwa mutoro wekumanikidzwa kunyanya panguva yekudzika kwemakumbo emakumbo emakumbo emakumbo etsoka, pasina kukwira kwetsoka.
IyoNheyo yeArthritisinosanganisira michina yekukwira yakamira pasi murondedzero yayo yekurovedza muviri inokurudzirwa isina njodzi kune vanhu vane osteoarthritis yehudyu nebvi. Kufamba kwakapfava kunotungamirirwa kunochengetedza kufamba kwekubatana kuburikidza nehudyu nebvi pasina njodzi dzekusagadzikana dzinoenderana nekurovedza muviri kwemakumbo akasununguka kana kukwira masitepisi anoenderana nechiyero.
Kufunga Nezvenzvimbo dzeGym dzeKumba dzeVanokwira Cardio
Kufamba kwakasimba kwevanokwira makumbo emwoyo kunoita kuti vakwanise kuitirwa magym ekumba uko nzvimbo yepasi iri shoma. Kufamba kwemuchina we 4 feet ne 2.5 feet kunokwana mumakamuri asingakwanise kukwana 6-7 feet yemhando yechinyakare ye elliptical. Kufamba kwakamira kunoshandisa kureba kusingawanzo shandiswa munzvimbo dzekurovedza muviri, vachichinjana nzvimbo yepasi yakatambanuka kuti pave nenzvimbo yakamira.
Kureba kwedenga kunova dambudziko guru. Vanokwira denga vane hurefu hwemasendimita 65-75 vanoda makamuri ane denga remasendimita angangoita 1.5 kuti vagone kusimuka zvakachengeteka panguva yekushandiswa. Kureba kwemushandisi kunowedzera mukana wekuti nzvimbo yacho ikwane, sezvo kukwirira kwemuchina kuchikwira nemasendimita 10-15 panguva yekukwira nhanho pakukwirira kwepamusoro pemuchina. Vashandi vane hurefu hwemasendimita 1.5 kana kupfuura vanofanira kuongorora kukwirira kwemuchina pamwe nekureba kwenhanho vachitarisa denga ravo vasati vatenga.
Kurema kwevanokwira makumbo eCardio kunowanzova pakati pemapaunzi mazana maviri nemakumi mashanu kusvika mazana matatu nemakumi mashanu, zvakafanana ne ellipticals dzechinyakare. Dhizaini yefuremu yakatwasuka inogovera huremu hwemushandisi kuburikidza nekoramu yepakati pane kuburikidza nehurongwa hwechitima chakatwasuka, zvichipa rutsigiro rwakagadzikana panguva yekukwira kwakasimba. Kune vashandisi vari kufunga nezvemimwe michina isingakuvadzi zvakanyanya ine zvinodiwa zvakasiyana zvenzvimbo,mabhasikoro ekurovedza muvirikubva kuTAIKEE vanopa kudzidziswa kwetsoka dzine 3.5 tsoka ne 2 tsoka, zvichiita kuti pave nenzvimbo dzine denga rakaderera.
Kugadzira Maitiro Ekurovedza Mwoyo Anofamba Nemhepo
Kurovedza muviri kwakarongeka pamunhu anokwira makumbo nemwoyo kunofanira kutsanangura kudiwa kwemacalorie akawanda uye kusimbiswa kwemafambiro ekumusoro. Vatangi vanofanira kutanga nemaminitsi 8-12 vasingapindi simba, vachitarisa pakuchengetedza nhanho dzakafanana uye kumira zvakanaka. Kurerekera mberi zvakanyanya kunotamisa mutoro kubva pamakumbo kuenda kumakumbo emakumbo uye kunowedzera simba remusana wepazasi.
Vashandisi vepakati vanogona kuwedzera nguva dzekurovedza muviri kusvika pamaminitsi makumi maviri kusvika makumi matatu vachishandisa mafomati epakati. Muenzaniso wekurovedza muviri wepakati unochinja pakati pemaminitsi maviri ekukwira zvakasimba nekudzivirira kuri pakati nepakati uye miniti imwe nekudzivirira kwakanyanya nekufamba zvishoma nezvishoma. Maitiro aya anochengetedza kurova kwemoyo mu75-85 muzana yenzvimbo yepamusoro uku uchiparadzira mutoro pakati pemakumbo mana, makumbo emusana, uye makumbo emhasuru kuburikidza nekusiyana kwekudzivirira.
Vashandisi vepamusoro-soro vanogona kushandisa nguva dzekutarisa negumbo rimwe chete apo pfungwa dzinoshanduka kuenda pakusunda zvakanyanya negumbo rimwe chete kwemasekondi makumi matatu vasati vachinja. Kuchinjana kusimbisa makumbo mukati memaitiro ekufamba akaenzana kunoita kuti tsandanyama dzakatenderedza hudyu nebvi dzigadzikane dzisinganyanyi kushanda panguva yekukwira kwakaenzana. Nguva yese yekurovedza muviri yevashandisi vepamusoro-soro inotangira pamaminitsi makumi matatu kusvika makumi mana nemashanu pa80-90 muzana yekurova kwemoyo kwakanyanya.
Mhedziso: Ndiani Anonyanya Kubatsirwa Nekukwira Kwemwoyo?
Muchina wekukwira makumbo unobatsira vashandisi vanoda kushandisa macalorie akawanda uye kugadzira cheni yepamusoro kupfuura zvinoitwa ne elliptical yechinyakare, mukati mechikamu chidiki chepasi. Maitiro ekukwira makumbo anowedzera kushanda kweglute ne hamstring ne35-50 muzana zvichienzaniswa ne elliptical yakajairwa ukuwo uchipisa macalorie akawanda ne15-25 muzana nesimba riri pakati nepakati. Kuchinjana uku kunosanganisira kudzikira kwekubatana kwemuviri wepamusoro pamamodeli asina mibato inofamba, zvinodiwa zvekubvisa denga rakaderera, uye kunzwa kwekurovedza muviri kwakasiyana zvakanyanya nekunzwa kwekumhanya-mhanya kwekudzidzira kwechinyakare kwe elliptical.
Vashandisi vanonyanya kutarisa kukura kwemakumbo ane quadriceps kana kubatana kwemuviri wese wekumusoro nepasi vanogona kuona kuti ellipticals dzechinyakare dzakakodzera zvinangwa zvavo zvekudzidzira. Avo vanotsvaga michina isingadyi nzvimbo inosimbisa simba regumbo, kukura kwemhasuru, uye kupiswa kwakanyanya kwemacalorie panguva imwe chete vachaona kuti chimiro chemukwiri wecardio chakafanana nezvinangwa izvozvo.
Mibvunzo Inowanzo bvunzwa Nezve Cardio Climber Machines
Ko cardio climber iri nani pane elliptical yekuderedza uremu here?
Munhu anokwira bhiza reCardio anopisa macalorie akawanda ne15-25 muzana kupfuura anokwira bhiza reOrange panguva yekurovedza muviri kwakafanana nekuti nhanho yakatwasuka inoda simba rinokwevera pasi richienzanisa nehuremu hwemuviri. Munhu anorema mapaundi 155 anopisa macalorie 300-400 mumaminitsi makumi matatu ari paCardio climber zvichienzaniswa ne260-320 ari paRorange reOrange. Kuchinjana uku hakusi kubatanidzwa kwakanyanya kwemuviri wepamusoro kunze kwekunge modhi yacho iine mibato inofamba.
Munhu anokwira makumbo netsoka anovaka tsandanyama dzemuviri here?
Ehe. Kukwira kwakamira kunowedzera kushanda kwetsandanyama dzemudumbu ne35-50 muzana zvichienzaniswa nekurovedza muviri kwakatenderedza denderedzwa nekuti maitiro ekufamba anotsigira kuwedzera kwehudyu kurwisa kuramba. Vashandisi vari kutsvaga kukura kwetsinga dzemudumbu vanogona kuwedzera kushanda kwavo nekugara vakamira uye kutarisa pakusunda chitsitsinho panguva yekudzika kwetsinga imwe neimwe.
Ndeupi musiyano uripo pakati pemukwiri wecardio neanokwira masitepisi?
Munhu anokwira makumbo anoshandisa mapedal akabatana anofamba nenzira yakaita sedenderedzwa, zvichiita kuti kufamba kuenderere mberi zvakanaka pasina kukanganiswa. Munhu anokwira masitepisi anoshandisa mapedal anofamba ega kana matanho anodzika pasi pehuremu hwemuviri asina nzira inotungamirirwa, zvichida kuenzana kwakawanda uye zvichiita kuti majoints awedzere mutoro. Vanhu vanokwira makumbo vane cardio vakachengeteka kune vashandisi vane matambudziko ekuenzanisa kana matambudziko ekubatana.
Muchina we cardio climber unoda nzvimbo yakakura sei pasi?
Munhu anokwira makumbo anoda nzvimbo iri pasi inosvika mamita 1.5 nehupamhi hwemamita 1.5, inenge iri pasi pe30-40 muzana pane munhu anokwira makumbo ekare. Kureba kwemuchina kwemainji 65-75 kunoisa zvinodiwa pakubuda padenga, uye vashandisi vanoda kukwirira kwedenga kwemamita 1.5. Kureba kwacho kwakasimba kunoita kuti vanokwira makumbo emwoyo vave sarudzo inochengetedza nzvimbo zvakanyanya kana tichienzanisa nevanokwira makumbo ekare.
Munhu anokwira makumbo emwoyo anogona kutsiva treadmill here kuti akwanise kugwinya makumbo emwoyo?
Munhu anokwira bhasikoro recardio anogona kutsiva treadmill yekurapa chirwere chemwoyo nekuti kufamba kwekukwira bhasikoro repamusoro kunosimudzira kurova kwemoyo kusvika 75-90 muzana yepamusoro pane zviri pakati nepakati, zvichienzanisa treadmill inomhanya muropa. Simba rekurovera bhasikoro iri 1.1-1.4 yakapetwa huremu hwemuviri zvichienzaniswa ne2.5-3.5 yakapetwa huremu hwemuviri panguva yekumhanya, zvichiita kuti munhu anokwira bhasikoro recardio ave akachengeteka pahutano hwemajoini.
Ko cardio climber yakakodzera vanhu vane matambudziko emabvi here?
Nzira yekufambisa inotungamirwa uye simba rekuita pasi rinorema ka1.1-1.4 zvinoita kuti vanokwira makumbo vakwanise kushandisa cardio climbers vakawanda vane matambudziko emabvi. Kufamba kwakamira kunoita kuti mabvi arambe akasimba uye achifamba zvakanaka pasina mutoro mukuru. Vanhu vane marwadzo epatellofemoral vanofanira kutanga nepakadzikama uye voona kuti kufamba netsoka hakukonzere kusagadzikana kwebvi repamberi.
Mareferensi uye Manyuko Ekunze
1. Koreji yeMishonga yeMitambo yeAmerica— Kuedza Kugadzira Metabolism uye Kuenzanisa Midziyo Tsvagiridzo
2. Dare reAmerica reKurovedza Muviri— Tsvagiridzo yeMetabolic paMidziyo Yekukwira Yakamira
3. Nheyo yeArthritis— Mazano Ekurovedza Muviri Asina Simba Kusanganisira Vanokwira Vakamira
Nguva yekutumira: Chikunguru-07-2026