Mukati
Haasi munhu wese ane mukana wekugara achishanyira nzvimbo yekurovedza muviri kuti ndichengetedze chimiro changu chiri muchimiro. Mhinduro yakakwana ndeyemidziyo yemadhio epamba iyo inobatsira kuonda, sungisa muviri uye kunyange kusimbisa immune system uye kuporesa muviri. Sezvo iwe uchiziva, cardio Workout yakanaka kune hutano uye yakanakisa nzira yekudzora uremu uye chengetedza zvakajairika huremu.
Midziyo yemidziyo nemhando dzayo
Kunyangwe paine chokwadi chekuti cardio kana aerobic kurovedza muviri inogona kuwanikwa nekujairika kufamba kana kumhanya, hunyanzvi hwekurovedza muviri michina ye cardio inozivikanwa kwazvo. Munzvimbo yega yega yekurovedza muviri mune inzvimbo yakashongedzerwa yekurovedza muviri kweaerobic, uko kunzira yenzvimbo, muchinjikwa varairidzi uye mabhasikoro ekurovedza muviri. Vazhinji vagadziri vezvigadzirwa zvemitambo vanoburitsa yakafanana modhi yeimba iyo iwe yaunogona kuita kuitira kudhonza iyo chimiro uye kuonda.
Kumba cardio iwe unogona kuita chero nguva, nepo uchienda kune yekurovedza muviri, iwe unofanirwa kutora nguva uye kurovedza mumhepo yakashama kunotsamira pane zvinogara zvemamiriro ekunze.
Nyanzvi yekurovedza muviri ye cardio yakagadzirirwa aerobic kurovedza muviri iyo inokanganisa hutano hwemoyo uye huta system, inosimudzira kupisa kwemafuta, kuzadza kwemuviri neoksijeni uye kuwedzera metabolism. Nheyo yekushanda kweumwe neumwe wavo yakavakirwa pakubereka patsva mafambiro emunhu. Yakakurumbira yekurovedza muviri michina yekudzikisa uremu kumba akasiyana dhizaini, iyo inosarudza mhando uye chiyero chemutoro pane akasiyana mhasuru mapoka.
Chii chiri kushandiswa kwemadhio-mitoro:
- kutsanya koriori kupisa uye kuwedzera metabolism
- kusimbisa iyo yemoyo system uye kudzivirira chirwere chemwoyo
- mhasuru toni uye nekuvandudza mhando yemuviri
- kukura kwekutsungirira uye kushanda
- kusimbisa madziro etsinga dzeropa uye kudzikisa cholesterol
- kumisikidza kutenderera kweropa uye kuomesa BP
- kuvandudza kwemapfupa uye kuwedzera kuwanda kwemapfupa
- kuwedzera hutachiona uye Hutano huzhinji hwemuviri
- kugadzirisa mamiriro uye kuwedzera huwandu hwesimba
Kune akatiwandei emhando yemidziyo yekadhiyo yemamiriro epamba, ayo ane mhedzisiro dzakasiyana pamuviri uye mashandiro. Vamwe vacho ndevaya vasingamhanye nekuda kwezvikonzero zvehutano, semuenzaniso, vanhu vane chirwere chemajoini uye yemoyo system.
Iwo anonyanya kufarirwa macardio michina epamba ndeaya:
- bhasikoro
- Orbitrek (ellipsoid)
- Treadmill
- and
- Ngarava muchina
Imwe neimwe mhando ine yayo maficha uye mabhenefiti ayo anoenderana nesarudzo yesimulator yekushandisa pamba.
bhasikoro
Yekurovedza bhasikoro rudzi rwecardio michina yeimba, iyo inoteedzera kukwira bhasikoro. Nekuda kwecompact dhizaini inokodzera kushandiswa kwemhuri. Mutoro mukuru panguva yekudzidzira kunoitika pane yepazasi chikamu chemuviri: makumbo, zvidya, magaro. Kureba kwakabatanidzwa kushoma, uye nekuti bhasikoro harigone kutsiva kuzara kwekurovedza muviri mujimu.
Panguva yekudzidzira pane bhasikoro rakamira, muviri uri panzvimbo yakagara, iyo inoderedza kushungurudzika pamabvi uye inoita projectile yakakodzera sarudzo yevakuru uye vanhu vane hofuturu yakakura. Iko kune yakatwasuka uye yakatwasuka dhizaini sarudzo, iyo inosiyana muhukuru uye mwero wekushushikana pane yakanangwa mhasuru. Horizontal inokurudzirwa senzira yekuvandudza marapirwo, sezvo ichideredza mutoro kumusana, uye yakatwasuka chishandiso chikuru chekushandisa zvekudzikisa uremu kumba uye kuchengetedza muviri uri muchimiro.
zvayakanakira:
- compact dhizaini
- nyore kushandisa
- iko kugona kwekugadzirisa kuoma kwechiitiko
- mutengo unodhura kwazvo
- inokodzera vanhu vane huremu hwakanyanya (150 kg)
- haimanikidzi majoini
- yakanaka kurapa kwekuvandudza
- achinyarara achimhanya
nezvayakaipira:
- usarasikirwe nemuviri wepamusoro
- usatsiva kuzara kwese pa bhasikoro
- muviri unokurumidza kuchinjika kune unodzokorora mutoro
Ndeapi masimba anonyanya kushanda: gluteus Maximus, biceps uye quadriceps yezvidya, mhuru yekudhinda, mhasuru kumashure.
Kubudirira kwekudzikira uremu: awa yekurovedza muviri pane yakamira bhasikoro inogona kupisa kusvika mazana mashanu macalorie, kana iwe uchirovedza muviri nekukurumidza kana munzira yekuwedzera kuomarara. Kugara uchirovedza muviri pane iyo cardio michina yeimba inozonyanya kudzikira uremu, ita muviri wako nepombi makumbo.
Ndiani anofanira kutenga: vanhu vane huremu hwakanyanya, vakwegura, kurasikirwa uremu, kupora mushure mekurwara uye chero munhu asina mukana wekuenda kujimu, asi anoda kuchengeta chimiro chako chiri muchimiro.
Feature: ichi chi iyo yakanakisa cardio ine simbiso pane yepasi muvirisezvo ichibvumidza kunyatso pomba mhasuru dzemakumbo uye magaro.
Iyo TOP 6 inonyanya kufarirwa maekisesaizi emabhasikoro
1. Bhasikoro rakatwasuka DFC B3.2
2. Horizontal kurovedza bhasikoro DFC B5030 Mars
3. Bhasikoro rakamira Muviri Sculpture BC-1720G
4. Bhasikoro rakamira Fitness Evo Mweya
5. Bhasikoro rakatwasuka Fitness Carbon U304
6. Iyo Ergometer Hasttings DBU40
Elliptical mudzidzisi
Elliptical kana ellipsoid inoteedzera kukwira masitepisi kana kufamba pamasiki. Iyo michina yekufamba kweiyo ellipsoid yakapa zita reyakakurumbira cardio michina yekumba kana yekurovedza muviri. Izvo zviyero zveiyo elliptical dhizaini nzvimbo inodarika yakamira bhasikoro, asi vazhinji vagadziri vezvigadzirwa zvemitambo vanoburitsa compact elliptical yekushandisa pamba.
Kana kudzidziswa pane elliptical kunosanganisira kwete chete mhasuru dzemuviri wepasi, asi maoko, mapendekete, musana, izvo zvinoita kuti ellipsoid inyatsoita sarudzo yekurovedza muviri kupfuura bhasikoro rekurovedza muviri. Orbitrek shoma mitoro yemabvi majoini ichiita kuti ive yakasarudzika sarudzo kune vanhu vane hombe kufutisa.
Nguva yekudzidzira pane treadmill yekudzikisa huremu kumba ichave iri sarudzo yakanaka yekudzidziswa kwakakomba kumba. Pane yakapfava ellipse iwe unogona kusarudza danho rekutambudzika iro rinowedzera mutoro kudzivirira musuru habituation. Zvinotendwa kuti elliptical kudzidziswa kwecardio, iri nani pane kungopomba tsinga dzinobwinya, izvo zvakaoma kudzidza uri wega pasina kubatanidzwa kwetsandanyama dzehudyu nemakumbo. Pamusoro pe elliptical iwe unogona kuwana hunhu hwehunyanzvi hwetsinga dzegute, izvo zvinopa kurwisa cellulite uye General toni yemuviri. Iyo peya inobatsirawo kushandira pahudyu uye mhuru mhasuru, ichipa makumbo zororo rakanaka.
zvayakanakira:
- nyore kudzidza
- kumisikidza padanho rekutambudzika
- mutengo unonzwisisika
- iwo mashoma mutoro wemajoini
- zvakanaka kufunga magaro nemakumbo
- achinyarara achimhanya.
nezvayakaipira:
- iyo amplitude yekufamba inosiyana neyechisikwa kumhanya kana kufamba
- zvishoma zvakabatana muviri wepamusoro.
Ndeapi masimba anonyanya kushanda: gluteus Maximus, biceps uye quadriceps yezvidya, mhuru, abs, musimboti mhasuru, musana, mhasuru dzebhandi repafudzi nemaoko.
Kubudirira kwekudzikira uremu: kushanda kwemaawa pane elliptical iwe unogona kupisa kusvika mazana matanhatu emakoriori, kana iwe uchirovedza muviri pane yakanyanya kuoma modhi kana fomati yenguva yekudzidzisa tereinig. Kugara uchidzidziswa nezve ellipse kunobatsira iwe kudzikisa huremu nekukurumidza sezvazvinogona, zvichiteerana nekuwedzera nguva nenguva mutoro uye kudya.
Ndiani anofanira kutenga: vanhu vane huremu hwakakura (kusvika 160 kg), kune avo vanoda kuunza chimiro chiri muchimiro, kuti vashande tsandanyama dzinobwinya uye vape zororo kumakumbo. Orbitrek yepasirese inokodzera vese varume nevakadzi, zvinokwanisika kudzidzisa kunyangwe vana, semurairidzi seyakachengeteka sezvinobvira uye ane painenge isina zvinopesana.
Feature: ichi chi iyo yakanakisa kadhi yemidziyo yemhuri yese, sezvo inogona kushandiswa kunyangwe kuvana vari pasi pekuchengeteka.
TOP 6 inonyanya kuzivikanwa ellipsoids
1. Elliptical mudzidzisi Muviri Sculpture BE-5920HX
2. Elliptical mudzidzisi Sport Elite SE-304
3. Elliptical mudzidzisi Fitness Carbon E200
4. Elliptical mudzidzisi UnixFit SL-350
5. Elliptical mudzidzisi UnixFit MV 420
6. Elliptical mudzidzisi Sport Elite SE-E954D
Treadmill
Iyo simulator yakagadzirirwa kumhanya kuzere kana kufamba kuitira kudzikisira uremu kana kuchengetedza muviri uri muchimiro. Treadmill inoonekwa seyakanyanya kuita sarudzo yekuremerwa uremu uchienzaniswa nemamwe marudzi emidziyo yemidziyo yemamiriro epamba, sezvo yaipisa macalorie mazhinji panguva yekurovedza muviri.
Pakati pekirasi panzira inoshanda mutumbi wese, izvo zvinoita kuti iyo simulator ive yakasarudzika sarudzo ye cardio kuchengetedza chimiro. Kufambisa panzira hakuna kuganhurirwa kune maficha ekugadzira, mukusiyana nebhasikiti yakamira kana iyo elliptical, ichiita zvakafanana kushanda sekuzara kwese kwese mumhepo yakashama.
Nekuda kwekusiyana kwemutoro wezinga treadmill inokwana vanhu vazhinji, zvisinei nezera uye huremu. Vakwegura, vanhu vane huremu hwepamusoro kana varwere vari murehabhabitation therapy vanogona kusarudza iyo yekufamba nzira yekuwedzera mutoro sekupindwa muropa kana kushandisa simulator kutsigira moyo wehutano uye kururamisa BP. Vatambi vane ruzivo vanogona kushanda padanho repamusoro rekumhanyisa kuchengetedza muviri muchimiro kana kugadzirira makwikwi emuchinjikwa.
zvayakanakira:
- iro rakanakisa kurovedza muviri rekudzikisa huremu kumba
- setup kusarudzwa kwekumhanya uye maitiro ekudzidzira
- chinotsiva chakaringana chekudzidziswa kwepamberi penyika panguva yechando yegore
- panguva yekurovedza muviri yaisanganisira muviri wese
- yakakodzera vatangi uye vatambi vane ruzivo
nezvayakaipira:
- guru guru (asi ikozvino mamodheru anowanikwa aine akapeta dhizaini)
- mutengo wakakwira
- ruzha panguva yekushanda
- ine zvinopesana kune vanhu vane chirwere chemwoyo
- inosimbisa majoini
Ndeapi masimba anonyanya kushanda: iyo biceps uye quadriceps chidya, gluteus, mhuru mhasuru, mhuru, tsoka tsoka, rectus abdominis, intercostal, pouzdano-lumbar mhasuru, iyo biceps uye triceps emaoko.
Kubudirira kwekudzikira uremu: pane treadmill iwe unogona kupisa anopfuura mazana matanhatu emakoriori paawa, kana iwe uchidzidzira mukati menguva kana nekukurumidza tempo. Mukufamba nzira, iwe unogona kubvisa mazana matatu emagetsi paawa. Kugara uchirovedza muviri pachitsiko cheiyo cardio inokurudzira kukurumidza kuonda, kunyanya kana ukavasanganisa pamwe nekudya. Treadmill inobatsira kugadzirisa chimiro, kuwana zororo, kupomba matako nemakumbo.
Ndiani anofanira kutenga: kushingairira kurasikirwa nehuremu, vamhanyi kugadzirira kumijaho, vatambi kuchengetedza chimiro pamba.
Feature: ichi chi iyo yakanakisa cardio yekurema uremu, sezvo ichienzaniswa neicho chaicho Jogging zviitwa.
TOP 6 inonyanya kufarirwa treadmill
1. Chinyorwa treadmill SF BRADEX 0058
2. Magnetic treadmill Muviri Sculpture BT-2740
3. Electric treadmill Xiaomi KufambaPad
4. Electric treadmill MHURI TM 300M
5. Magetsi treadmill UnixFit ST-600X
6. Magetsi treadmill LAUFSTEIN Corsa
and
Yakakwenenzverwa uye inoshanda treadmill yemamiriro epamba, ayo angangoita pasina zvinopesana. Stairmaster inoteedzera kufamba kana kumhanya pamusoro pezvikwiriso, uye nekudaro yakakosha pakurasikirwa nehuremu uye kuzvichengeta iwe uri muchimiro, kana isina nguva yekurovedza muviri mune yekurovedza muviri. Chinhu chakakosha chechiitwa chekudzikisira uremu kumba ndiko kuumbika kwayo, zvinoreva kuti unogona kuita chero nguva chero nguva. Nekuda kwekureruka kwayo uye diki saizi mutengo weanotsika wakasiyanawo neyakakura, akaomarara michina.
Dzimwe mhando dzeanokwenenzvera dzinogona kuita kurovedza nemutoro kumashure uye dhinda. Mhando dzakadai dzinoonekwa senge dzepasirese, kwete chete kwekudzikira uremu asiwo kuumba nekuchengetedza muviri muchimiro kana iwe usingakwanise kurovedza muviri zvizere. Pane inotsika, iwe unogona kuseta iyo nhanho yemutoro iyo inokodzera chimiro chako chemuviri uye huremu izvo zvinokutendera iwe kuti udzidzise zvakanyanya.
Kune akasiyana siyana e cardio michina yeimba ine yekubata mabara, mabato kana ekudzivirira mabhendi ekuwedzera kuramba uye kuwedzera mutoro pamapoka akasiyana emhasuru. Kune vanotanga zvinokurudzirwa kusarudza mamodheru nemaoko anobvisa njodzi yekukuvara. Kune vashandisi vane ruzivo zvakakosha kuti usarudze modhi ine nemabhande ekudzivirira kuti uwedzere kupomba maoko ako uye musana.
zvayakanakira:
- compact size
- mutengo wakaderera kwazvo
- haina zvinopesana
- inoshanda pakurema uremu
- inobatsira kurwisa cellulite
- unogona kugadzirisa padanho mutoro.
nezvayakaipira:
- haugone kushandisa vanhu vane huremu hwakanyanya (100 kg)
- inosimbisa majoini
- mhando zhinji hadzi pombi muviri wepamusoro
- nemaitiro asiri iwo ekurovedza muviri anogona kukuvara.
Ndeapi masimba anonyanya kushanda: gluteus Maximus, biceps uye quadriceps yezvidya, mhasuru dzemhuru uye shins.
Kubudirira kwekudzikira uremu: Hora rekudzidzira padanho raunogona kupisa kusvika ku350 CC, kana uchirovedza muviri zvine mwero. Kugara uchirovedza muviri paStairmaster kunobatsira kusimbisa makumbo, kupomba matako uye kuita kuti mhuru iwedzere kuonekera. Wakavimbiswa kudzikisa huremu uchishandisa yekumhanyisa, zvinokurudzirwa kuti ubatanidze makirasi pane yekutsika kadhi ye cardio neimba kugwinya.
Ndiani anofanira kuzvitenga: kune vese vakadzi vanoedza kuchengetedza chimiro muchimiro chemba uye vanoda kupomba kumusoro magaro nemakumbo.
Feature: ichi chi iyo yakanakisa cardio ine bhajeti diki uye kana isina kukwana nzvimbo kumba.
Iyo TOP 6 inonyanya kufarirwa maPepper
1. Climber Sport Elite GB-5106
2. Kukwira DFC SC-S038B
3. Stepper Muviri Sculpture BS-1122HA-B
4. BRADEX inodzika Cardio Twister SF 0033
5. Twister Stepper Torneo S-211
6. Kukwira DFC SC-S085E
Ngarava muchina
Iyo simulator iyo inoburitsa mafambiro eiyo rower, yakagadzirirwa kurovedza muviri aerobic kumba uye mune yekurovedza muviri. Munguva yekudzidzira simulator inosanganisirwa mukushanda kwemhasuru dzemuviri wese. Kusiyana neiyo treadmill uye elliptical, ayo anonyanya kurema makumbo, muchina wekukwasva unowedzera kushanda pamuviri wepamusoro, uchitendera kuti ushande mushe musana musana, chipfuva, maoko nebhandi repafudzi.
Muchina wekukwasva ndeimwe yemhando dzakachengeteka dzemidziyo yekurovedza muviri kumamiriro epamba. Iyo haina zvinopesana uye yakanakira vanhu vezera rakasiyana, huremu uye kugona kwemuviri. Pane yakakwira mutoro padanho pamushini wekukwasva we cardio unogona kubata kudzidziswa kwesimba chaiko, asi basa hombe remudzidzisi nderekuti kudzidziswa kwecardiorespiratory muiyo Wellness uye toning zvinangwa.
zvayakanakira:
- mutoro unoshanda wemuviri wepamusoro
- njodzi shoma yekukuvara
- dzvinyirira kumanikidza pane ako majoini uye marunda
- yakakodzera vanhu vane dambudziko mabvi
- inovandudza mamiriro uye inobvisa kurwadziwa kumashure.
nezvayakaipira:
- guru guru
- mutengo wakakwira
- isina kukodzera kune vanhu vane chirwere chemuzongoza.
Ndeapi masimba anonyanya kushanda: mhasuru dzemusana nechipfuva, deltoid, trapezius, biceps uye triceps, maoko, mhasuru dzemberi, rectus abdominis, makumbo, magaro.
Kubudirira kwekudzikira uremu: Hora rekudzidzira pamushini wekukwasva rinogona kupisa kusvika ku600 kcal, iine mashoma kurodha majoini nemisungo. Kugara uchirovedza muviri kunokutendera kuti ukurumidze kurasikirwa uremu uye uwane nzvimbo yakanaka pamusoro pechimiro pamwe nekusimbisa mhasuru dzemakumbo nemagaro.
Ndiani anofanira kutenga: varume avo vanoda kudzikira uremu uye chengeta chimiro chako muchimiro pasina iyo yekurovedza muviri, uyezve kune chero munhu arikutsvaga akasiyana-siyana cardio muchina weimba pane ese mhasuru mapoka.
Feature: ichi chi iyo yakanakisa cardio, inotarisana nemuviri wepamusoro saka yakanaka kune varume vanoda kutaridzika kunge vakanaka uye vari pamitambo.
TOP 6 inonyanya kufarirwa michina yekukwasva
1. Muchina wekutasva R403B DFC
2. Kukwasva muchina Muviri Chivezwa BR-2200H
3. Muchina wekukwasva DFC R71061
4. Muchina wekukwasva ProForm R600
5. Kukwasva AppleGate R10 M
6. Muchina wekukwasva NordicTrack RX800
Onawo:
- Epamusoro makumi maviri emawachi akangwara: epamusoro magajeti kubva ku20 kusvika ku4,000 rubles (20,000)
- Wepamusoro gumi akanakisa makochi evatangi vekutanga + akagadzirira-akagadzirwa vhidhiyo kuunganidzwa
- Wepamusoro makumi maviri epamusoro emahara emafitness mapurogiramu eApple ekudzidziswa kumba