Kumenyekanisha ibikoresho byiza byimikino ngororamubiri yo kugabanya ibiro: Kubona impirimbanyi zuzuye hagati ya Cardio, Imikorere myinshi, nimbaraga zamahugurwa - Hongxing

Gucukumbura Ibikoresho by'ingenzi Ibyiciro kugirango ugabanye ibiro byo gutakaza ibiro

Ku bijyanye no kugabanya ibiro, guhitamo iburyoibikoresho bya siporoirashobora kugira itandukaniro rikomeye mugushikira intego zawe zo kwinezeza. Mugihe abakunzi ba fitness batangiye urugendo rwo kugabanya ibiro, bakunze kwibaza ibikoresho bizatanga ibisubizo byiza. Reka twinjire mubyiciro bitatu byingenzi - ibikoresho byumutima, ibikoresho byinshi, nibikoresho byingufu - kugirango tumenye uburyo bwiza bwo gutsinda ibiro.

Ibikoresho bya Cardio: Amatara ya Calch kandi azamura Metabolism yawe

Imyitozo yumutima nimiyoboro izwiho ubushobozi bwo gutwika karori no kuzamura ubuzima bwumutima. Ibikoresho bya Cardio, nka podiyumu, amagare ahagarara, elliptike, hamwe nimashini zo koga, ni amahitamo azwi kubakunda kugabanya ibiro. Izi mashini zitanga imyitozo ikora neza izamura umuvuduko wumutima, ikongera kalori ikoreshwa, kandi ikongera metabolism.

Treadmills itanga uburyo butandukanye kandi bumenyerewe bwo kugenda, kwiruka, cyangwa kwiruka, bituma abakoresha kugenzura urwego rwimbaraga no gukurikirana iterambere. Amagare ahagarara atanga imyitozo mito-yimitsi yumutima nimiyoboro mugihe bigabanya imihangayiko. Ellipticals itanga imyitozo yumubiri wuzuye, ikurura imitsi yo mumubiri yo hejuru no hepfo. Imashini zo koga zitanga imyitozo yumubiri wose yibasira amatsinda menshi icyarimwe, bigatuma akora cyane mugutakaza ibiro.

Ibikoresho byinshi: Guhinduranya hamwe nimyitozo yumubiri wose

Ibikoresho byinshi bihuza imikorere yimyitozo itandukanye mumashini imwe, itanga ibintu byinshi kandi byorohereza abakunda kugabanya ibiro. Izi mashini mubisanzwe zihuza ibintu byumutima, imbaraga, namahugurwa yimikorere, bituma abakoresha bakora imyitozo itandukanye.

Abatoza bakora, kurugero, biranga impinduka zishobora guhinduka, insinga, hamwe na sisitemu yo guhangana, bifasha abakoresha gukora imyitozo yigana ubuzima busanzwe. Ubu bwoko bwibikoresho bukoresha amatsinda menshi yimitsi, butezimbere, kandi byongera imbaraga muri rusange.

Ubundi buryo buzwi cyane bwo gukora ni imashini ya Smith, ihuza barbell hamwe na sisitemu yo kuyobora. Iyi mashini itanga ibidukikije byizewe kandi bigenzurwa kugirango ikore imyitozo itandukanye-imyitozo, nka squats, imashini zicara, nibihaha.

Ibikoresho Byimbaraga: Kubaka misa yimitsi itagira imbaraga no kuzamura metabolism

Imyitozo yimbaraga igira uruhare runini mugutakaza ibiro byubaka imitsi itagabanije no kongera umuvuduko wa metabolike. Nkuko imitsi isaba imbaraga nyinshi, umubiri utwika karori nyinshi, ndetse no kuruhuka. Kwinjiza ibikoresho byimbaraga mubikorwa byawe byo gukora imyitozo birashobora kuba byiza cyane kugabanya ibiro.

Ibipimo byubusa, nka dibbells na barbells, bitanga uburyo butandukanye kandi bworoshye bwo guhugura imbaraga. Bakora amatsinda menshi yimitsi kandi bakemerera imyitozo itandukanye. Imashini zirwanya, kurundi ruhande, zitanga icyerekezo kiyobora kandi kigenzurwa kumyitozo ngororamubiri igenewe.

Imyitozo ngororamubiri ikora, ifite ibikoresho bitandukanye nko gukurura utubari, abitoza guhagarika, hamwe na bande yo guhangana, bitanga ubundi buryo bwo guhugura imbaraga mugihe harimo imyitozo ngororamubiri. Ibi bikoresho bifite akamaro kanini mugukora ingendo ziteranya imitsi myinshi icyarimwe.

Kubona Impirimbanyi ikwiye: Uburyo bwuzuye bwo kugabanya ibiro

Mugihe buri cyiciro cyibikoresho gitanga inyungu zidasanzwe, urufunguzo rwo kugabanya ibiro neza ni ugushakisha uburinganire bukwiye no gushyiramo uburyo bwuzuye muburyo bwo kwinezeza. Gukomatanya imyitozo ya Cardio yo gutwika za calorie, ibikoresho byinshi byo guhuza byinshi, nibikoresho byimbaraga zo gukura kwimitsi birashobora gutanga ibisubizo byiza.

Ni ngombwa guhuza imyitozo yawe na gahunda zawe, urwego rwimyitwarire, hamwe nibyo ukunda. Kugisha inama hamwe numwuga wemewe wimyitozo ngororamubiri arashobora gutanga ubushishozi nubuyobozi bugufasha gutegura gahunda yuzuye igabanya umusaruro ushimishije.

Wibuke, guhuzagurika no gutera imbere nibintu byingenzi mukugabanya ibiro birambye. Buhoro buhoro kwiyongera kwimyitozo ngororamubiri, igihe bimara, hamwe no gushiramo ibintu bitandukanye bizakomeza umubiri wawe guhangana kandi uhore uhuza n'imiterere, biganisha kumajyambere n'ibisubizo bikomeje.

Mu gusoza, ibikoresho byiza bya siporo yo kugabanya ibiro bikubiyemo guhuza ibikoresho byumutima, ibikoresho byinshi, nibikoresho byingufu. Mugushyiramo imyitozo yumutima nimiyoboro, kwishora mumyitozo yumubiri wose hamwe nibikoresho byinshi, no guhuza imyitozo yimbaraga, urashobora gukora gahunda yuzuye kandi igabanya ibiro. Wibuke kumenyekanisha gahunda zawe kandi ushake ubuyobozi bwumwuga kugirango uhindure imyitozo kandi ugere kubyo wifuza kugabanya ibiro.