Komai dakin motsa jiki da kuka tsaya, zaku sami tarin kayan aikin motsa jiki da aka tsara don kwaikwayi keke, tafiya, da gudu, kayak, tuƙi, ski, da hawan matakala.Ko da mota ko yanzu ba, girman don kasuwancin kasuwanci na cibiyar motsa jiki ko amfani da gida mai sauƙi, waɗannan na'urorin suna ba da daidaitattun Shirye-shiryen motsa jiki na Cardio wanda ke ƙone kuzari da mai.Menene ƙari, zaku iya yin duk horonku a cikin gida ba tare da canjin yanayi ba.
To Wadanne Irin Kayan Aikin Gaggawa Ne Akwai?
Farashin ya bambanta daga ƴan daloli ɗari zuwa dala dubu kaɗan, ya danganta da ko na'urar da kanta tana da wutar lantarki ko na'ura, da kuma ko tana da ƙarin kayan haɗi, gami da amma ba'a iyakance ga ma'aunin bugun zuciya ba, ƙidayar kalori, lokacin motsa jiki, da ƙari. .Ko da yake waɗannan bayanan don tunani ne kawai kuma ba su da cikakkiyar daidaito, har yanzu ba su hana su ba ku amsa mai kyau ba, suna sanar da ku nawa kuka ci ko motsa jiki.Waɗannan bayanan sun zama mahimmanci musamman lokacin da kuke da wasu shawarwarin ƙuntata motsa jiki daga likitan ku.
Wadannan su ne wasu nau'ikan kayan aikin motsa jiki daban-daban, gami daCardiokumaƘarfafa horo.
Ƙarƙashin ƙafar ƙafa wata hanya ce mai inganci don motsa jiki da tafiya a kowane motsi da kake jin dadi - yana da kyau ga duk wanda yake son yin aiki a gida ko kuma ya ƙi waje.Ayyukan Cardio-pulmonary yana taka muhimmiyar rawa wajen inganta lafiyar ku gaba ɗaya, kuma kyakkyawar motsa jiki na zuciya shine ginshiƙan kowane motsa jiki.A lokaci guda kuma, injin motsa jiki na iya samar da kyakkyawar motsa jiki da ƙafa, musamman lokacin da aka saita karkata, zai iya amfani da nauyin ku don inganta ƙarfin motsa jiki.Tare da saitattun shirye-shiryen da gyare-gyare na al'ada, za ku iya zaɓar tsakanin matsakaicin matsakaicin gudu, horon tazara mai sauri, ko babban ƙarfin zuciya dangane da aikin tela.
Babban injin tuƙi yana buƙatar daidaita aiki da aminci.A na'ura mai sauƙi da sauƙi don amfanitare da saka idanu bayanai na ƙimar zuciya, adadin kuzari, nesa, da sauransu,karkata daidaitawa, jirgi mai ƙarfi da sassauƙadon kwantar da hankali,injin inganci kuma mai dorewa, da ƙari, zabar madaidaicin tuƙi na iya sa tsarin horonku ya fi ƙarfi.
Don motsa jiki na cardio a cikin iyakataccen sarari, injin tuƙi shine zaɓi mai kyau.Ta hanyar yin kwatancen tuƙi na waje don haɗa dukkan jiki don shiga cikin horon, haka nekayan aikin cardio wanda ke horar da kusan dukkanin sassan jiki.Ba wai kawai za ku iya inganta lafiyar ku ta hanyar horarwa akan wannan na'urar ba, amma a lokaci guda, za ku iya samun manyan kafafu da motsa jiki na hannu.Kuna iya yin daidaitaccen yanayi da tazara na cardio a matakin asali don dalilai na horo daban-daban.
Kamar yadda muka sani, guje-guje ya kasance hanya mai nauyi mai nauyi ga mutanen da ke fama da raunin gwiwa da nauyi.Haihuwar injin elliptical ya magance wannan matsala daidai.Yana kwatanta gudu ba tare da ya shafi haɗin gwiwa ba, kuma ya sami nasarar haɗa makamai tare da jiki don cikakken motsa jiki.Yana ba da damar ƙarin ƙarfin horo ta hanyar daidaita juriya da gangara.Saita juriya mafi girma don jiki na sama kuma yi amfani da haɗe-haɗen rike don horar da haɗin kai, a gefe guda za ku iya saita juriya daban-daban ko karkata gangara don mai da hankali kan horar da ƙananan jikin ku.
Kodayake yana kama da keken da aka saba, ya bambanta sosai a cikin aiki, wanda galibi ana amfani dashi a cikindakin motsa jiki na dakin motsa jikikuma shinedace da babban ƙarfin motsa jiki a cikin ƙungiyoyi.Keken da ke jujjuyawar ba shi da wasu kurakuran da ke cikin keken, kamar aminci da ciwon dogon lokaci a kugu, waɗanda aka inganta akan keken na juyi.Keke kekuna ƙirar gwaji ce ta kimiyya kuma tana ɗaukar hanyar injiniyan injinan wucin gadi.Ya dace da bukatun jikin mutum, baya damun kugu, kuma yana iya cimma burinmatsakaicin tasirin dacewa.
Baya ga samar da takamaiman adadin juriya ta hanyar tashi, kekuna na yau da kullun kuma suna tallafawa daidaita ƙarfi (juriya) ta hanyoyi biyu -Birki PadskumaResistance Magnetic.A al'ada,Kekuna masu sarrafa birki sun fi tattalin arziki, kuma masu sarrafa maganadisu sun fi dorewa.
Kekuna na tsaye suna ba da babban nau'i mai ƙarancin tasiri na hawan keke ta cikin gida tasimulating babur hanya amma ba tare da bukatar fita waje.Keke na cikin gida zai yi aiki da huhu da ƙananan jikin ku daidai gwargwado -kowane tsoka a cikin ƙananan jiki a hakika an yi niyya (musamman a mafi girman juriya).
Daban-daban da gumi mai yawa na kekuna masu jujjuya, kekuna na motsa jiki (Bike na tsaye & Recumbent Bike) sun fi dacewa da aikace-aikace da yawa, la'akari da shakatawa da horo.Yawanci, kekunan motsa jiki suna sanye da na'ura mai aiki da yawa don daidaita juriya, saka idanu akan bugun zuciya, yawan kuzari, da sauran bayanan motsa jiki.
Kuna iya amfani da keken motsa jiki mai jujjuyawa don tsayuwar yanayi, tazara da ɗan ƙaramin aiki bisa ayyukan zuciya na zuciya.
An tsara na'urar Hack Squat donba ka damar aiwatar da motsi na squat tare da mai da hankali kan cinyoyinsu don ware da ƙarfafa su.Ko da yake ainihin manufar ƙirar kayan aiki shine ƙaddamar da quadriceps, za ku iya yin tasiri sosai ga kowane tsoka na ƙafar ta hanyar daidaita matsayi na ƙafa.Kuna iya amfani da Injin Hack Squat donNuna kowane bangare na tsokoki na gaba da na baya ta hanyar sanya ƙafafunku gaba ko baya akan dandamali.
Mallakar tarkacen wutar lantarki tabbas shine mafi mahimmancin kayan aikin horar da ƙarfin da yakamata ku kasance dashi.Ko kuna yiCrossFit, Ƙarfafa wutar lantarki, Yin nauyi na Olympics, ko kuma neman gina tsoka da ƙona kitse kawai,wutar lantarki shine cikakken kayan aiki don cimma burin motsa jiki.Yana ba ku damar yin wani abu daga mutuwa zuwa tsugunowa daga tsaunuka masu canzawa, amintaccen ilimin cewa zaku iya sauke nauyin lokacin da kuke cikin haɗari.Kuna iya yin kowane motsi mai nauyi kyauta tare da cikakken kwanciyar hankali saboda sandunan tsayawar aminci da tsayin lodi / saukewa.
The Cable Crossover Machines newasu daga cikin na'urorin motsa jiki na yau da kullun- sanannen sunan su "crossover" ya zo ne daga gaskiyar cewa suna ba mai amfani damar yin wani jirgin sama na musamman na kirji wanda ke ganin makamai sun ƙetare a tsakiya, yayin da aikin kawai daya daga cikinɗaruruwan motsa jiki da zaku iya yi akan wannan injin, ko da yake shi ne ya fi shahara.
Abin da za a iya amfani da wannan na'urarjirgin kasa ya dogara kacokan akan manufar horon mai motsa jiki-kamar yadda zaku iya amfani da crossover don yin kusan kowane motsa jiki da zaku iya tunani akai.Tare da taimakon wasu benci na motsa jiki, zaku iya amfani da kebul crossovers don aiwatar da kusan duk motsin da ke akwai da kuma amfani da kullun kullun zuwa tsokoki ta hanyar kebul.
Injin Smith ƙwanƙwasa ce ta musamman da aka kera tare da ginanniyar barbell - za ku iya amfani da itaɗora nauyin faranti da yin kowane motsa jiki na barbell ba tare da samun rauni ba.Kafaffen dogo na iya taimaka maka da kyau wajen daidaita sandar, kuma kamawar aminci mai matsayi da yawa kusa da dogo yana ba ka damar.dakatar da horo a kowane matsayi.Yi amfani da injin Smith don ƙaddamar da kowane tsoka a jikinka, ya danganta da aikin motsa jiki da kuka zaɓa don yin.Injin Smith sunakyakkyawar hanya don yin kowane motsa jiki mai nauyi kyauta cikin cikakkiyar aminci, ba tare da buƙatar tabo ba.
The daidaitacce benci ne arguably damafi mashahuri nauyi bencicikin dakin motsa jiki, kuma wurin daidaitacce da baya yana ba masu amfani damaraiwatar da kowane motsa jiki na latsa bencitare da barbells ko dumbbells.Saboda faffadan daidaitacce kewayon sa, zaku iya amfani dashiyi jerin motsa jiki a hade tare da cikakkun kayan aikin horokamarInjin CableorWutar Wutadon horar da ƙungiyoyin tsoka na sama kamar ƙirji, triceps, kafadu, da baya.
Lokacin aikawa: Satumba-28-2022