Sesiphi isixhobo esisetyenziswa kwindawo yokuzivocavoca? -Hongxing

Izixhobo zomthambo zitshintshe kakhulu kule minyaka imbalwa idlulileyo. Ngokuthandwa kwempilo kunye nokuqina, ii-gyms zanamhlanje azikho nje indawo yoqeqesho lomzimba, kodwa kunye nendawo apho iteknoloji kunye neendlela zokuqeqesha zendabuko zidibene. Eli nqaku liza kuphonononga izixhobo eziqhelekileyo kwiindawo zokuzivocavoca zanamhlanje kwaye lazise indima yazo kwimpilo yomzimba.

Izixhobo zeAerobic

Izixhobo ze-Aerobic sesinye sezona zixhobo zidumileyo kwiindawo zokuzilolonga, ezifanelekileyo kubantu abafuna ukuphucula ukuqina kwentliziyo, ukutshisa iikhalori, kunye nokuphucula impilo yonke. Olu hlobo lwezixhobo ikakhulu lubandakanya:

I-Treadmill:I-treadmill mhlawumbi sesona sixhobo sixhaphakileyo se-aerobic kwindawo yokuzivocavoca. Ivumela abasebenzisi ukuba bahlengahlengise isantya kwaye bathambekele ngokweemfuno zabo ukuze balinganise iindawo ezahlukeneyo zangaphandle. Ii-treadmills zifanelekile kubantu bawo onke amanqanaba okufaneleka, nokuba ngabahamba lula okanye iimbaleki ze-marathon.

Umatshini we-elliptical:Umatshini we-elliptical unika umthambo we-aerobic onempembelelo ephantsi kwabo bafuna ukuphepha uxinzelelo olugqithiseleyo emadolweni kunye namalungu. Idibanisa iintshukumo zokubaleka, ukunyathela, kunye ne-skiing, kwaye inefuthe elihle kwimisipha yomzimba ophezulu nangaphantsi.

Ibhayisekile ejikelezayo:Iibhayisekile ezijikelezayo zikwaxhaphakile kwiindawo zokujima, ngakumbi kwabo bathanda uqeqesho lwexeshana. Abasebenzisi banokuhlengahlengisa ukuxhathisa ukulinganisa imvakalelo yokukhwela induli okanye ukuhla.

Umatshini wokubhexa:Umatshini wokubheqa sisixhobo sokuzilolonga esigcwele umzimba wonke esinokusebenzisa umva, imilenze, iingalo kunye nezihlunu ezingundoqo. Umatshini wokubheqa ulinganisa isenzo sokubheqa isikhephe, esiluncedo kakhulu ekuphuculeni umsebenzi we-cardiopulmonary.

Izixhobo zoQeqesho zamandla

Izixhobo zokuqeqesha amandla ziyingxenye ebalulekileyo ye-gym kwaye iphucula amandla emisipha, ukunyamezela, kunye nokubunjwa komzimba. Olu hlobo lwezixhobo lubandakanya:

Iidumbbells kunye neebarbells:Iidumbbells kunye neebarbells zizixhobo ezisisiseko zoqeqesho lwamandla kwaye zifanelekile kwimithambo eyahlukeneyo edibeneyo efana ne-squats, i-deadlifts, kunye ne-bench presses. Ngokusebenzisa ezi zisindo zasimahla, abasebenzisi banokuphucula ngokufanelekileyo amandla kunye nobunzima bemisipha.

Irekhi yoqeqesho lwemisebenzi emininzi:Iiracks zoqeqesho lwemisebenzi emininzi ngokuqhelekileyo ziquka ii-barbell racks, ii-pull-up bars, kunye nezinye iziqhotyoshelo, ezivumela abasebenzisi ukuba benze uluhlu lweendlela zokuqeqesha amandla ezifana ne-squats, i-bench presses, kunye ne-pull-ups. Lukhetho olufanelekileyo kwabo bafuna ukwenza uqeqesho lwamandla omzimba opheleleyo.

Oomatshini bokuqeqesha amandla:Olu hlobo lwezixhobo ludla ngokulungiswa kwaye lunokusetyenziselwa ukusebenzisa amaqela athile emisipha, njengoomatshini bokuqeqesha imilenze, isifuba, kunye nomqolo. Ngenxa yeempawu zoyilo zezi zixhobo, abasebenzisi banokwenza uqeqesho oluphezulu ngokukhuselekileyo, ngakumbi kubaqalayo kuqeqesho lwamandla.

I-Kettlebell:I-Kettlebell sisixhobo sobunzima esingqukuva esinesiphatho, esilungele uqeqesho lwamandla aguquguqukayo njengokujingi, ukucinezela, kunye nokusquatting. Uyilo lwayo luvumela abasebenzisi ukuba basebenzise amaqela amaninzi emisipha ngexesha elinye kunye nokuphucula ukulungelelanisa kunye namandla angundoqo.

Izixhobo zoqeqesho ezisebenzayo

Izixhobo zoqeqesho ezisebenzayo ziye zanda kakhulu kwiminyaka yakutshanje, ngakumbi kwabo bafuna ukuphucula amandla abo okwenza imisebenzi yemihla ngemihla ngoqeqesho. Olu hlobo lwezixhobo lubandakanya:

Intambo yomlo:Intambo yokulwa sisixhobo esisetyenziselwa uqeqesho lwekhefu eliphezulu, olusebenzisa ingalo, igxalaba, umbindi, kunye nezihlunu zomlenze ngokujiwuzisa intambo ngokukhawuleza. Ayiphuculi kuphela amandla kodwa iphucula kakhulu ukunyamezela kwentliziyo.

Ibhendi yeelastiki:Ibhendi ye-Elastic sisixhobo soqeqesho esikhaphukhaphu esilungele ukolula, uqeqesho lwamandla, kunye noqeqesho lokubuyisela kwisimo sangaphambili. Abasebenzisi banokusebenzisa i-elastic bands ukwenza uqeqesho olwahlukeneyo lokumelana nokuphucula ukunyamezela kwemisipha kunye namandla.

Ibhola yeyeza kunye nekettlebell:Ibhola yeyeza kunye ne-kettlebell zilungele uqeqesho oluqhushumbayo, kwaye zinokusebenzisa izihlunu ezingundoqo kunye namandla omzimba wonke ngeentshukumo ezinje ngokujula, ukucinezela, kunye nokujikeleza.

Inkqubo yoQeqesho lokuNxinzeliswa kwe-TRX:I-TRX sisixhobo esisebenzisa ubunzima bomzimba wakho ekuqeqesheni, esilungele uqeqesho olusebenza ngokupheleleyo lomzimba. Abasebenzisi banokuhlengahlengisa ubude kunye ne-engile yentambo ukwandisa okanye ukunciphisa ubunzima boqeqesho, olulungele abantu bawo onke amanqanaba okufaneleka.

Ukuqukumbela

Iijimu zanamhlanje zibonelela ngezixhobo ezahlukeneyo zokuhlangabezana nabantu abaneemfuno ezahlukeneyo zokuqina kunye neenjongo. Ukusuka kwizixhobo zoqeqesho lwamandla emveli ukuya kwizixhobo ze-aerobic ezidityaniswe nezinto zobuchwepheshe, ukuya kwizixhobo zoqeqesho ezisebenzayo ezilungelelaniswe nobomi bemihla ngemihla, iijim zibe yindawo efanelekileyo yokuba abantu baphishekele impilo kunye nomzimba owomeleleyo. Ingaba ungumfundi we-novice okanye isandla esidala, ukukhetha izixhobo ezifanelekileyo kunye nokudibanisa kunye nesicwangciso soqeqesho esifanelekileyo sinokufikelela iziphumo ezilungileyo kwindlela eya kwimpilo.