Pehea e hana me ka elliptical ma ka hale haʻuki? elliptical kanaka aʻo

Hoolaha ke aloha i ho'ākāka iā mākou i ka hana mana o ka 'ike loea hou, e hoike ana uʻi huahelu mea hiki ke kuai. O ka holo ana, i ka maikaʻi palapala, e hiki ke kiʻi me kekahi keu ke kākoʻo 'ana i kou aoao, i ka wa i ke kanaka aʻo, e ia ma kou wahi, a me oe ke hoopoina e pili ana i ka manaʻo maikaʻiʻole moku'āina o ke ola kino a me keu paona. Ke aa o ka hoʻolaha - e kuai aku, a me kā mākou me oe - ke kumu, ua pono ia huahana, a pehea e hoʻohana hola lako a elliptical e maopopo.

E ka loaaʻi ka ike

Mua oe nae he nui loa hoihoi 'manao. He He olelo hoopomaikai mīkini me ka hoʻoneʻe pedals a me handrails lima. Ma mua kilohi, i kekahi ke ike i keia mea he symbiosis o ka Makamae, wahi Bike a me ka stepper. Ua kohoʻia kōkua e puku i ka lākou o ka mea e lawe mai i ka hailona o ka lewa, a hiki ma ka hale haʻuki,ʻaʻole e hōʻike i ke kulanakauhale keʻena.

Nāʻano o kēia mau simulators

A hiki i ka hehi wāwae kino wehewehe i ka ellipse, a haawi mai la i ka inoa o ka 'ole. O cardio, a, e like kona mua (o ka Makamae), oia ke emi stress ma luna o ka mea'ōnaehana mānowai koko'ōnaehana, no laila ka mea, ua pono no ka hapanui kanaka i makemake e pāʻani haʻuki. Mai poina i ka alo ana o kekahi mai e nīnau aku i ke kauka, a he kaʻi ka mea, e hai aku ia oe pehea e hoʻohana hola lako a elliptical i kulike ai me ka hiʻona o kou kino.

Ka lua o ka hana hoihoi 'wahi mea i ka wahi o ka mokulele hehi wāwae minimizes ka hopena haawe ana ma luna o ka iho a me na puupuu wawae ami a me ka spine. Ua mea i ike ole ia e aʻo ma kekahi Makamae ua pinepine hōʻoki aku no ka mea, o keia adverse hopena.

Kind o elliptical trainers

Ka mea, i maheleia e like me ka loina o ka hana. I keia wa, he mea ekolu ke ano o na simulators:

• Solenoid. Kēia hana maʻamau kaa, i mea nae i hiki e puku i ka hola lumi. Lākou mau hiʻona - i ka manawa kūpono e hoʻonoho i nā mea kiko'î o ka haawe ana, pela ka hōʻoiaʻana i ka workout e like me kou mau pahu hopu. Oe ke mālama '-i ka mamao, workout manawa, a me ka kaʻoi loa waiwai o ka lāʻau ikiʻai wale. Penei, ka polokalamu e ole e oe i lawe manawa aku, mai ka haawe i aʻo. 'O kēia ka loa mālie, waiwai nui a me ka mau nō mīkini.
• ʻume mākenēki elliptical kanaka aʻo. It Tempo a me pāpana o ka sportsman e puhi ia, niioaaonoaaiii, o ko lākou ways hilinaʻi nui ma ka laulā o ka aʻo. Aie i ka mea paʻa nā mākēneki, a i hu ae la ma ka flywheel, ua na na ma ka haawe ana, aka i ka malimali holo a me ka haahaa leo pae. Ka mea, Ua oi kāki-pono a me ka pono ike loea koho.
• Mechanical. Eia ka sportsman mea kuleana no ka pinepine 'a me ka laumania pedaling noi. Ua hiki aku i ka haoʻa i wahie, i mea ole loa maikaʻi ia ma na ami. Ka lanakila i ke noʻonoʻo i ka haʻahaʻa lilo, akā, i kēia lā ua trainers ua kokoke oki e komo i ke kuai.

Makaukau, e kūʻai i ka ho okŘkohukohu, ma ka mua, kamakamailio ae la oia i kou 'ohana, e like me ka mea lawe ma luna o simulators mea kuka, loa paha, a pau no ia mau mea. E malama i shape kuponoʻume mākenēki inexpensive i hoʻomākaukauʻia. Inā 'oe makemake e kū ai i ka i kā mākou ia i loko o ka pōkole manawa, oe, e pono i ka' oihana kükohu. Ka hope no hoi i ko lākou iho o nā 'ano i aloha ia i ka hopena o ka hoʻokō':

• stride loihi - o ka ikaika hawewe o ke noi hehi wāwae, a ua pono lewa i loko o ka hopena. Small machines no ka hale i mea kēpau lōʻihi mai i 400 mm o. Inā e ae o ka makahiki a me ka Bedroom, ia mea maikaʻi nō ia e lohe i ka 'oihana trainers, ma i keia aka mea nui kiekie, ma ka hou, he mea hiki, e hoʻomaʻa i ke kēpau, a me ka hohonu.
• Flywheel kaumaha. Ke kiekie ae ia mea, no ka smoother ka hele, a emi stress ma na ami. Manaoia awelika kaupaona ana o ma kahi o 10 kg, ina he mea hiki ia, e hiki ke koho i kekahi hou.
• Mau mika ka lāʻau ikiʻai. IeAUPIIe, IAa IO pipiʻi wale ana hoʻohālike. Ua apono 'oe e Hoʻokolo a kūkulu cardio naau kōmi papahana. Kaʻoi loa aʻo naau ana e hoʻomaulia wale, e pono e lawe i kou 220 makahiki, a omaulia ana i ka 70% o ka kūpono helu. Kēia e ia i ka naʻau ana, a e ae no ka maʻamau aʻo, e holo mai o ka mahu mamua o ka manawa, a, e kū ai i ka makemake i nā hualoaʻa.

Inā e koho no lakou iho kupono simulators, Hawaii photo a me ka hōʻikeʻano e kōkuaʻoe ho okele.

He aha ka mea, eia no ka

E like me ua oleloia, he elliptical - ka mea, Aloha cardio paha aerobic hoounauna mīkini. Ua hanaʻia nā mea a pau i ke kumu o mana i ka pono no ka hale hana. Keia mea kuhikuhi i kaupaona poho a me ka puakai Muscle hou, kekahi mea nui hana mea e hooikaika i ke kino, i ka ulu ana o ke ahonui o ka ÷ naehana hanu a me ka mea'ōnaehana mānowai koko nenoai.

Sam okŘkohukohu e ole e holopono ana ia oe, aka, ua ike nui softer ma mua o ka mea mau aʻo i loko o ka hale haʻuki o ka haawe. He nui no ka beginners, kanaka ma ka makahiki, a me ka ua i ka ola kapu. I ka papa kuhikuhiE hanana hiʻona e distinguishes ka elliptical kanaka aʻo - i ka mea ia ua manao ia e hana me ke kaupaona-hanau ana, i ka mea, ka hoʻohana 'ana i ke kaumaha o kou mau kino. Loko ole wale i ka lalo akā, i ka luna o ke kino - me ke kōkua o nā laau. Kēia paha e puaʻa heʻa ala me ka hana ana o ka skier, a hoʻohana i ka lāʻau.

ma muli o ke ola kapu

Classes ma elliptical kanaka aʻo - keia mea he nui hoounauna, no laila, eʻoiaʻiʻo, e kaupaona i ko lakou ikaika a me ka uea. Loa mea'ōnaehana mānowai koko maʻi, asthma, tachycardia a me ka angina - mea heʻike, i loko o i physical ha awina e halihaliia oia iwaho i ka ikaika e like me na olelo o ka hele kauka.

Inā 'oe e ole e ae mai ka maʻi mai, akā, i aʻo haha aku kaʻona, eha, nawaliwali, a me ka nausea, ka hana ana koke ana, a nīnau aku i ke kauka. Listen i kou kino, e lawe mai i ka nui me oukou la, a me kekahi manawa hou a hiki i ka manawa o ke aʻo hoʻokahi a 'elua minuke.

Pehea e hana me ka elliptical ma ka hale haʻuki

'Aʻole i paipai workout i loko o 2 hola ma hope o ala mai, a me ka emi o 2 hora mamua i ka bedtime. I ka wā mawaena ma waena oʻai a me ka hana, no hoi, e ole e emi malalo o 1.5 hola. Mai poina e hoomakaukau i ke kino i ka stress, hana i ka workout. Kēia mea he moʻo o ka malamalama kino, e noho-ae la a me Alive.

Haliu ae la ia i ke aʻo iho, e hoomanao i ka mea pono e lawe mai a hiki i ka hopena. No ia mea, ina oe e ka novice, manao mua hanana hulina no 5 minuke, i ukali ia e ka mea ulu o ka manawa kēlā me kēia manawa ma nā minuke.

aʻo lula

E hoʻomaka, hoʻomaʻa i ke kiekie o ka handrail a me ka anu u lōʻihi no lakou iho. E hoʻonoho i ke kino pono, a me ka mea kokoke i ke kihi o na pedals i ko oukou mau wawae, i ka oi o ka haawe ana, e loaa i ke kino. Mai poina i ka papa kuhikuhiE pulakaumaka mea ma luna o ke kuekue wawae, a me ka manamananui mea noa, kuli iki lena. Head 'aʻole i pono e iho. Ano, hoʻomaka e neʻe i mua. Inā 'oe makemake e kiʻi i kekahi ma luna o nā mea kaua a me ka hope, e hoʻohana i ka hoʻoneʻe hoino aku.

Ma hope o kekahi manawa, e hiki ke hoʻololi i ka neʻeʻana. Ano, huki i ka lākou kīkala hoʻi a hiki i na kuli i flexed a hoʻomaka hele hoʻi. Kēia, e haawi aku i ka haawe ana ma luna o ka gluteus maximus. E hooikaika i na quadriceps a me nā bipi keiki, ek'ki i kou kino i mua a me ka malama neʻe maila.

Kekahi luna 'akā loa efficient neʻeʻana: iho me haʻahaʻa i hiki, me he mea la ho'āʻo e noho ilalo me ka hoʻomaka pedaling.

hoʻokō i nā hualoaʻa

E hoʻomaka aʻo a me ka hoʻohana 'ana i ka elliptical kanaka aʻo. I nāʻiʻo e hana ana i ka mea ia manawa? Maopopo leʻa paʻakikī i ka pane no ka mea, a pau hilinaʻi nui ma ka nui o kou haawe ana, no ka mea, ka mea dreamy "hele" i ka maikaʻi loa okŘkohukohu e i ole ai. Inā 'oe e hana i nā kino pono, e hoʻololi i kou lākou kīkala, e EII ni mau nāʻiʻo hoʻohana i ka hene. I hehi i aʻo pinepine 'hana pono quadriceps.

I ka hoʻokukeʻana hoʻi hana e akakaʻi hamstrings, a hoʻi nāʻiʻo o ka uha. Ke alternation o ka neʻe hoʻi, a mai Loko keiki bipi, a malalo pale.

Kēia papa 'aʻole e kaupalena'. Inā 'oe i ike pehea e pono e hana me ka elliptical i ka hale haʻuki, laila, e hoʻolauna i ke kinona, a me ka luna o ke kino. E holo (akā,ʻaʻole hikiʻole), pectoralis nui, na biceps a me triceps, oa forearm a me ka hoaka o ka lima.

Makou manao i ke kumuhana o elliptical trainers, au makemake e olelo aku e pili ana i kā lākou mau ahuwale pili i ka hoʻoponopono. Ka mea, e ka mea e hiki ai, e lawe mai aʻo me ka maiau i hiki, i ka wa pono.