Iibhayisikile zokuzilolonga ezimileyo ngoomatshini bentliziyo, abenzelwe ukunika abasebenzisi umthambo wentliziyo kunye nokugxininisa kwimisipha enye ebalulekileyo: intliziyo. Izihlunu ezininzi ziyabandakanyeka ekusetyenzisweni ngokuchanekileyo kweukusebenzisa ibhayisekileNangona kunjalo, kwezinye iindawo zisebenza nzima kunezinye.
Ukuzivocavoca umzimba wonke
Njengawo nawuphi na omnye umatshini we-cardio, ibhayisekile yomzimba emileyo izuzisa umzimba uphela njengoko isebenza kwinkqubo yentliziyo. Yandisa ukusebenza kwebhayisikile ngokongeza ezinye iindlela zokuzilolonga, njengokutshintsha phakathi kwemizuzwana engama-30 yokukhwela ngokulula kunye nemizuzwana engama-30 yokuprinta. Idityaniswe neizigqibo ezifanelekileyo zokutya, umthambo unokubona iziphumo kuwo wonke umzimba kunye nokusebenzisa ibhayisekile yomthambo.
Amanqaku afanelekileyo- Izibonelelo zokuSonta
- Yeyiphi Imisipha Esebenza Ngebhayisikile?
- Izibonelelo zokuhamba ngebhayisikile
Ugxininiso kumzimba osezantsi
Izihlunu zomzimba ongezantsi zinzima emsebenzini ngexesha leseshoni yebhayisekile. Ukutshintsha kwamandla kunokwenza ukuba iseshoni ibe ngumceli mngeni ngakumbi kwaye isebenze izihlunu ezahlukeneyo ngaphezulu kokukhwela ngokuthe tyaba.
IiQuadriceps
Ezi zihlunu zikhulu zibekwe kumlenze wangasentla, ngaphezulu kwedolo. Ezi zihlunu zinoxanduva lokutyhala i-pedals; Kuba ezi zihlunu zikhulu kangako, zezona zibalulekileyo zitshisi zekhalori. Okukhona kusiba nzima ukutyhala, kokukhona kufuneka ezi zihlunu zisebenze nzima.
Imingxunya
Akunkulu njengee-quads, eziizihlunu zomlenzeebekwe ngasemva komlenze wakho ngezantsi kwe-glutes kwaye ngaphezulu kwedolo linoxanduva lokutsala iiphedali kwaye usebenze nzima kwindawo yokuma kwibhayisikile.
UGastrocnemius kunye noSoleus
Eyaziwa nangokuthi 'yimisipha yethole,' ezi zihlunu zinceda ukukhusela idolo kunye neqatha. Ezi zihlunu zibandakanyeka kuyo yonke inkqubo yokuloba.
Uzuko
Zintathu ezahlukileyoizihlunu ezinobuqaqawuli: gluteus maximus, gluteus medius, kunye gluteus minimus. Ezi zihlunu zenza isiphelo esingasemva. Nokuba uhleli esihlalweni sebhayisikile, ezi zihlunu zisebenza ngokuhambelana nezihlunu ezichazwe apha ngasentla ukugcina ukunyathela. Ezi zihlunu zisebenza nzima xa umthwalo unzima (ukumelana okuphezulu).
Imisipha engundoqo
Inkqubo ye-izihlunu ezingundoqolinoxanduva lwayo nayiphi na intshukumo efuna ibhalansi. Nangonaukukhwela ibhayisekile yokoqobokufuna ibhalansi engaphezulu lee kunebhayisekile emileyo, izihlunu ezingundoqo zisasebenza ukunceda ukuzinzisa umzimba ngexesha lokuhamba ngebhayisekile. NgelixaUmsebenzi webhayisekileayizukunyusa ubunzima bemisipha phakathi kwezihlunu ezingundoqo, inokunciphisa amanqatha omzimba ngokubanzi, yenze ukuba izihlunu ezingundoqo zibonakale ngakumbi.
Umzimba oPhezulu
Kwiimeko ezininzi, umzimba ongaphezulu awucelomngeni kakhulu ngelixa usebenzisa ibhayisekile yomzimba eqhelekileyo.Spin iibhayisekileKwelinye icala, ziyilelwe ukuba zibandakanye umsebenzi omileyo wokuma, ukuvumela intshukumo enje nge 'hovers,' elinganisa ukutyhala kunye nokwenza umzimba ongaphezulu ubandakanyeke kuloluya mthambo.
Okwangoku, abantu abafuna ukwakha izihlunu ngaphakathi komzimba wabo ophezulu bancedwa besiya kude koomatshini be-cardio ejimini kwaye endaweni yoko bagxile kubunzima bomzimba okanyeUmsebenzi wamandla. Umzimba ongaphezulu unokubonakala unethoni ngakumbi ekusebenziseni kwakhona ibhayisekile kodwa kwakhona, oku ngakumbi kukuphalazwa komzimbaamafuthakukonke.
Akukho msebenzi weSpot
IBhunga laseMelika lokuzivocavoca (ACE) ithi ukunciphisa amabala akusebenzi. Ukuzivocavoca umzimba abanomdla wokujolisa kumalungu athile omzimba kwiinzame zokuba bancike okanye bachazwe ngakumbi kufuneka baqwalasele ukubandakanya amandla okanyeUmsebenzi wokumelanakwindlela yabo yesiqhelo.
Ukhetho oluGqwesileyo lweCardio
Iibhayisikile zomthambo ezimileyo lukhetho olufanelekileyo lokuzilolonga i-aerobic kuba ubungakanani bunokwahluka kwaye umatshini unjalokulula kumalungu, iyenza ukuba ifanele uninzi lobudala kunye namanqanaba okukwazi. Ngomsebenzisi ophakamileyo oqhelekileyo ubunzima bomda kwezi bhayisekile zijikeleze ama-350 ukuya kuma-400 eepawundi, aba matshini banokusebenza njengezinga elifanelekileyo lokuzilolonga. Ukungahambelani kwabo kunye nokuchasana nako kunokuguqula kube ngumceli mngeni wokuzivocavoca kwabo basebenzayo abanamava. Impilo yentliziyo ibeka inqanaba lokomelela kwexesha elizayo, isenza aba matshini lukhetho olufanelekileyo malunga naye nabani na.
