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Ba kowa bane ke da damar ziyartar gidan motsa jiki a kai a kai don adana siffofi na da sura. Cikakken bayani shine kayan aikin cardio don gida wanda zai taimaka don rage nauyi, ƙarfafa jiki har ma da ƙarfafa garkuwar jiki da warkar da jiki. Kamar yadda kuka sani, motsa jiki na motsa jiki yana da kyau ga lafiya da kuma hanya mafi kyau don rage nauyi da kiyaye nauyi na yau da kullun.
Kayan aiki na zuciya da jijiyoyinsu
Duk da cewa ana iya samun motsa jiki na motsa jiki ko motsa jiki tare da tafiya ta yau da kullun ko gudu, kayan motsa jiki na musamman don cardio suna da mashahuri. A kowane gidan motsa jiki akwai yankin da aka tanada don wasan motsa jiki, inda za a bi hanya, masu koyar da giciye da kuma motsa jiki. Yawancin masana'antun kayan wasanni suna sakin irin wannan samfurin don gidan wanda zaku iya yi don jan adadi da rasa nauyi.
A cardio na gida zaka iya yin kowane lokaci, yayin da zuwa dakin motsa jiki, kana buƙatar yin lokaci da motsa jiki a sararin samaniya ya dogara da yanayin yanayin.
Kayan aikin motsa jiki na musamman don motsa jiki wanda aka tsara don motsa jiki wanda zai iya shafar lafiyar zuciya da tsarin juyayi, haɓaka ƙona mai, jikewar jiki tare da iskar oxygen da haɓaka metabolism. Ka'idar aikin kowanne daga cikinsu ya ta'allaka ne akan sake jujjuya yanayin mutum. Shahararrun kayan motsa jiki don asarar nauyi a gida zane daban-daban, wanda ke tantance nau'I da matsayin nauyin kaya akan kungiyoyin tsoka daban-daban.
Mene ne amfani da ƙwayoyin cuta:
- saurin kuzari mai ƙonawa da haɓaka kuzari
- karfafa tsarin zuciya da rigakafin cututtukan zuciya
- sautin tsoka da inganta ingancin jiki
- ci gaba da juriya da aiki
- karfafa bangon jijiyoyin jini da rage cholesterol
- kunna zirga-zirgar jini da daidaita karfin jini
- inganta naman ƙashi da ƙara ƙashin ƙashi
- inganta rigakafi da Janar lafiyar jiki
- inganta yanayi da ƙara yawan kuzari
Akwai nau'ikan kayan aikin zuciya da yawa don yanayin gida, wanda ke da tasiri daban-daban akan jiki da aiki. Wasu daga cikinsu ma waɗanda ba sa gudu don dalilai na kiwon lafiya, alal misali, mutanen da ke da cututtuka na haɗin gwiwa da tsarin zuciya da jijiyoyin jini.
Mafi shahararrun injunan zuciya don gida sune:
- bike
- Orbitrek (ellipsoid)
- Treadmill
- stepper
- Kayan jituwa
Kowane nau'in yana da nasa fasali da fa'idodi waɗanda suka dogara da zaɓin na'urar kwaikwayo don amfanin gida.
bike
Motar motsa jiki wani nau'in kayan motsa jiki ne na gida, wanda ke kwatanta hawa keke. Saboda karamin zane wanda ya dace da amfanin gida. Babban kaya yayin aiwatar da horo yana faruwa a ƙananan ɓangaren jiki: ƙafafu, cinyoyi, gindi. Tsayin da ya ƙunsa kaɗan ne, kuma saboda keken ba zai iya maye gurbin cikakken motsa jiki a cikin gidan motsa jiki ba.
Yayin atisaye akan keke mara motsi, jiki yana cikin wurin zama, wanda rage girman damuwa akan gwiwoyi kuma yana sanya zaɓi mai dacewa don tsofaffi da mutanen da ke da babban kiba. Akwai zaɓuɓɓukan zane na kwance da na tsaye, waɗanda suka bambanta cikin girma da kuma matsayin damuwa a kan tsokoki da aka yi niyya. An ba da shawarar a kwance a matsayin gyaran fuska, saboda yana rage kayan aiki a kan kashin baya, kuma a tsaye manyan kayan aikin motsa jiki ne don rage nauyi a gida da kiyaye jiki cikin sifa.
ribobi:
- m zane
- sauki don amfani
- ikon tsara wahalar aiki
- farashi mai araha
- dace da mutanen da ke da babban kiba (kilogram 150)
- baya damuwa gidajen abinci
- manufa don maganin farfadowa
- shiru a guje
fursunoni:
- kar a rasa saman jiki
- kar a maye gurbin cikakken motsa jiki akan babur
- jiki ya daidaita da sauri don maimaita lodi
Abin da tsokoki suka fi aiki: gluteus Maximus, biceps da quadriceps na cinyoyi, ɗan maraƙin mara, tsokoki na baya.
Inganci don asarar nauyi: motsa jiki na sa'a guda a kan keke mai tsayayye na iya ƙonewa har zuwa adadin kuzari 500, idan kun yi motsa jiki a cikin sauri ko kuma yanayin ƙaruwar rikitarwa. Motsa jiki na yau da kullun akan kayan aikin cardio don gidan zai rage nauyi, yin jikinku da yin ƙafafun kafafu.
Wanene ya kamata saya: mutanen da ke da babban kiba, tsofaffi, rashin nauyi, murmurewa bayan rashin lafiya da duk wanda ba shi da damar zuwa dakin motsa jiki, amma yana son adana adon ku a cikin tsari.
Feature: wannan shi ne mafi kyawun zuciya tare da girmamawa akan ƙananan jikikamar yadda yake ba da damar fitar da tsokar kafafu da gindi yadda yakamata.
TOP 6 shahararrun kekunan motsa jiki
1. Madaidaicin keke DFC B3.2
2. Keken motsa jiki a kwance DFC B5030 Mars
3. Madaidaicin keke Sassaka BC-1720G
4. Fitowar keke Fitness Evo Ruhu
5. Madaidaicin keke Fitness Carbon U304
6. Kuskuren Ergometer DBU40
Mai ba da horo na Elliptical
Elliptical ko ellipsoid yana kwaikwayon hawa matakala ko tafiya a kan skis. Tsarin motsi don ellipsoid ya ba da sunan sanannen kayan aikin cardio don gida ko dakin motsa jiki. Girman yankin ƙirar elliptical ya wuce keken da yake tsaye, amma yawancin masana'antun kayan wasanni suna sakin ƙaramin elliptical don amfanin gida.
Lokacin da ake atisaye akan ƙwararrun masana ba kawai tsokoki na ƙananan jiki ba, amma hannaye, kafaɗu, baya, wanda ke sa ellipsoid ya zama zaɓi mafi dacewa don motsa jiki fiye da motsa jiki na motsa jiki. Orbitrek mafi girman nauyin haɗin gwiwa yana sanya shi kyakkyawan zaɓi ga mutanen da ke da babban kiba.
Horon tazara a kan na'urar motsa jiki don asarar nauyi a gida zai zama babban zaɓi don horo mai tsanani a gida. A mafi sauƙin ellipse zaka iya zaɓar matakin wahala wanda zai haɓaka kaya don kauce wa halin tsoka. An yi imanin cewa horo na elliptical don cardio, wanda ya fi kyau fiye da yin famfo tsokoki kawai, waɗanda ke da wahalar yin karatu a keɓe ba tare da sa ƙwayoyin cinya da ƙafafu ba. A kan elliptical za ku iya cimma gwajin ƙwararru na tsokoki na gluteal, wanda ke ba da gudummawa ga yaƙi da cellulite da sautin jikin Juna. Har ila yau, pear yana taimakawa wajen fitar da tsokoki na cinya da maraƙi, yana ba ƙafafu kyakkyawan taimako.
ribobi:
- mai sauki koya
- saita matakin wahala
- m price
- mafi ƙarancin nauyin haɗin gwiwa
- da kyau la'akari da gindi da kafafu
- shiru a guje.
fursunoni:
- yawan motsi ya bambanta da gudu ko tafiya ta zahiri
- allyan shiga jikin babba.
Abin da tsokoki suka fi aiki: gluteus Maximus, biceps da quadriceps na cinyoyi, maraƙi, abs, tsokoki, baya, tsokoki na ɗamarar kafaɗa da hannaye.
Inganci don asarar nauyi: aikin motsa jiki na awa daya a kan fitaccen masarufi za ku iya ƙonewa zuwa adadin kuzari 600, idan kuna motsa jiki a cikin mawuyacin yanayi ko tsarin tsaka-tsakin traininig. Horon yau da kullun akan ellipse zai taimake ka ka rasa nauyi da wuri-wuri, gwargwadon ƙaruwa na lokaci-lokaci da kuma ragewa.
Wanene ya kamata saya: mutanen da ke da babban kiba (har zuwa kilogiram 160), ga waɗanda suke so su kawo adadi a cikin sifa, su yi aiki da tsokoki kuma su ba da sauƙi ga ƙafa. Orbitrek na duniya ya dace da maza da mata, yana yiwuwa a horar da yara har ma, kamar yadda mai horarwar ya kasance mai aminci kamar yadda ya yiwu kuma ba shi da wata ma'ana.
Feature: wannan shi ne mafi kyawun kayan aikin cardio ga ɗaukacin iyali, kamar yadda za'a iya amfani dashi koda ga yara masu aminci.
TOP 6 shahararrun ellipsoids
1. Elliptical trainer Jikin Sassaka BE-5920HX
2. Elliptical trainer Wasanni Elite SE-304
3. Elliptical trainer Kyakyawan Carbon E200
4. Mai horar da Elliptical UnixFit SL-350
5. Elliptical mai horo UnixFit MV 420
6. Elliptical trainer Wasanni Elite SE-E954D
Treadmill
An tsara na'urar kwaikwayo don cikakken gudu ko tafiya domin rage nauyi ko kiyaye jiki cikin sifa. Treadmill ana ɗaukarta mafi zaɓi zaɓi don asarar nauyi idan aka kwatanta da sauran nau'ikan kayan aikin zuciya don yanayin gida, tunda ya ƙone mafi yawan adadin kuzari yayin motsa jiki.
A lokacin darasi akan waƙa yana aiki duka jiki, wanda ya sa na'urar kwaikwayo ta zama zaɓi mai kyau don zuciya don kiyaye fasali. Motsi akan waƙa ba'a iyakance shi ga fasalulluran ƙira ba, ya bambanta da keke mai tsayayye ko elliptical, yana yin tasiri iri ɗaya kamar cikakken motsa jiki a cikin iska.
Saboda bambancin matakin matse kafa ya dace da yawancin mutane, ba tare da la'akari da shekaru da nauyi ba. Tsofaffi, mutanen da ke da kiba ko marasa lafiya a cikin aikin farfadowa na iya zaɓar yanayin tafiya don ƙara ɗaukar nauyi azaman jaraba ko amfani da na'urar kwaikwayo don tallafawa lafiyar zuciya da daidaita hawan jini. Athleteswararrun athletesan wasa na iya yin aiki a babban matakin sauri don kula da jiki cikin sifa ko kuma shirya don gasa tsakanin ƙasashe.
ribobi:
- mafi kyawun motsa jiki don asarar nauyi a gida
- zaɓin saiti na sauri da yanayin horo
- madaidaicin madadin horo na ƙetare ƙasa a lokacin lokacin sanyi na shekara
- yayin motsa jiki ya shafi dukkan jiki
- dace da masu farawa da gogaggun 'yan wasa
fursunoni:
- babban girman (amma yanzu ana samun samfuran tare da zane mai lankwasawa)
- babban farashi
- amo yayin aiki
- yana da contraindications ga mutanen da ke da cututtukan zuciya
- ƙarfafa haɗin gwiwa
Abin da tsokoki suka fi aiki: cinyoyin biceps da quadriceps, gluteus, jijiyar maraƙi, ɗan maraƙi, jijiyoyin kafa, ƙwallon ƙafa na ciki, intercostal, pouzdano-lumbar muscle, biceps da triceps na makamai.
Inganci don asarar nauyi: a kan injin motsa jiki zaka iya kone sama da adadin kuzari 600 a kowace awa, idan ka yi atisaye a tazara ko saurin lokaci. A yanayin tafiya zaku iya kawar da 300 CC a kowace awa. Motsa jiki na yau da kullun akan na'urar motsa jiki don motsa jiki yana inganta saurin rage nauyi, musamman idan kun haɗa su da abinci. Takalma na taimaka wajan inganta adadi, don samun sauki, tsotsan gindi da kafafu.
Wanene ya kamata saya: rasa nauyi, masu gudu don shirya tsere, 'yan wasa don kula da sifa a gida.
Feature: wannan shi ne mafi kyawun cardio don asarar nauyi, kamar yadda yake daidai da ainihin ayyukan Jogging.
TOP 6 shahararrun matattara
1. Matattara ta hannu SF BRADEX 0058
2. Magnetic matse tafin jikin mutum sassaka BT-2740
3. Matattarar lantarki Xiaomi WalkingPad
4. Matattarar na'urar lantarki IYALI TM 300M
5. Matattarar lantarki UnixFit ST-600X
6. Matattarar wutar lantarki LAUFSTEIN Corsa
stepper
Karamin aiki da na'urar motsa jiki don yanayin gida, wanda kusan babu takaddama. A Stairmaster yana kwaikwayon tafiya ko gudu a kan matakala, sabili da haka yana da kyau don rasa nauyi da kiyaye kanku cikin sifa, idan babu lokacin motsa jiki a dakin motsa jiki. Babban fasalin motsa jiki don asarar nauyi a gida shine ƙarancin sa, wanda ke nufin zaku iya shiga ko'ina a kowane lokaci. Godiya ga haske da ƙarami ƙaramin farashin stepper shima ya banbanta da manyan injina masu haɗari.
Wasu nau'ikan stepper na iya yin atisayen tare da lodawa a baya kuma latsa. Irin waɗannan samfuran ana ɗaukarsu a duniya, ba wai kawai don rage kiba ba har ma da tsara da kula da jiki cikin sifa lokacin da baza ku iya motsa jiki sosai ba. A kan matakalar, zaka iya saita matakin ɗaukar kaya wanda ya dace da yanayin jikinka da nauyin da zai ba ka damar horarwa da kyau.
Akwai nau'ikan kayan aikin zuciya don gida tare da sandunan kamawa, iyawa ko maɓallan juriya don ƙarin juriya da ƙara ɗaukar nauyi akan ƙungiyoyin tsoka daban-daban. Don masu farawa ana ba da shawarar zaɓar samfura tare da abin da ke rage haɗarin rauni. Ga ƙwararrun masu amfani ya zama dole a zaɓi samfuri tare da makada masu juriya don ƙara jujjuya hannuwanku da baya.
ribobi:
- Girman karami
- farashi mai rahusa
- bashi da takaddama
- tasiri don asarar nauyi
- taimaka wajen yaki da cellulite
- zaka iya daidaita matakin kaya.
fursunoni:
- ba zaku iya amfani da mutane masu babban kiba ba (kilo 100)
- ƙarfafa haɗin gwiwa
- yawancin samfuran ba a bugu da jiki na sama
- tare da fasaha mara kyau na motsa jiki na iya samun rauni.
Abin da tsokoki suka fi aiki: gluteus Maximus, biceps da quadriceps na cinyoyi, tsokoki maraƙi da shins.
Inganci don asarar nauyi: horo na awa daya a kan stepper zaka iya konewa har zuwa 350 cc, idan ka motsa jiki a matsakaiciyar taki. Motsa jiki a kai a kai a kan Stairmaster na taimakawa matse kafafu, yin famfo gindi da kuma sanya ɗan maraƙin ya zama fitacce. Tabbatar da rasa nauyi ta amfani da stepper, ana bada shawara haɗakar ajujuwa akan na'urar motsa jiki don bugun zuciya tare da lafiyar gida.
Wanene ya kamata saya shi: ga duk matan da ke kokarin kiyaye adadi a cikin tsari na gida kuma suke son tayar da gindi da kafafu.
Feature: wannan shi ne mafi kyawun cardio tare da ƙaramin kasafin kuɗi kuma idan bai isa ba a gida.
TOP 6 mashahuri Steppers
1. Hawan Wasanni Elite GB-5106
2. Stepper DFC SC-S038B
3. Stepper Jikin Sassaka BS-1122HA-B
4. BRADEX stepper Cardio Twister SF 0033
5. Twister Stepper Torneo S-211
6. Stepper DFC SC-S085E
Kayan jituwa
Kayan kwalliya wanda ke sake jujjuya aikin rower, wanda aka tsara don motsa jiki a cikin gida da kuma dakin motsa jiki. A lokacin horon na'urar kwaikwayo an haɗa shi a cikin aikin tsokoki na jikin duka. Ba kamar na'urar motsa jiki da mara kyau ba, waɗanda da farko suna da ƙafafu masu nauyi, Injin mashin yafi tasiri akan jikin babba, yana baka damar aiki yadda ya kamata a tsokoki a baya, kirji, hannu da damara.
Injin tuki yana ɗayan mafi kyawun nau'ikan kayan aikin motsa jiki don yanayin gida. Ba shi da wata ma'ana kuma yana da kyau ga mutanen da suke da shekaru daban-daban, nauyi da ƙarfin jiki. A babban matakin ɗorawa a kan na'urar kwale-kwale don bugun zuciya za ka iya riƙe ainihin ƙarfin horo, amma babban aikin mai koyarwar shi ne horar da ƙwaƙwalwar ƙwaƙwalwa a cikin ƙoshin lafiya da manufar toning.
ribobi:
- tasirin tasiri na sama
- ƙananan haɗarin rauni
- matsin lamba mai sauƙi akan ɗakunan ku da jijiyoyin ku
- dace da mutanen da ke fama da gwiwoyi
- inganta hali da kuma kawar da ciwon baya.
fursunoni:
- babban girman
- babban farashi
- bai dace da mutane tare da cututtuka na kashin baya ba.
Abin da tsokoki suka fi aiki: tsokoki na baya da kirji, deltoid, trapezius, biceps da triceps, hannaye, tsokoki na gaban hannu, abdominis, kafafu, gindi.
Inganci don asarar nauyi: horo na sa'a daya akan injin tukin na iya konewa har zuwa 600 kcal, tare da yin lodi kadan na mahaɗan da jijiyoyin. Motsa jiki na yau da kullun zai baku damar rage nauyi da sauri kuma cimma kyakkyawar ƙasa a saman adadi tare da ƙarfafa tsokoki na ƙafafu da gindi.
Wanene ya kamata saya: mutanen da suke son rage kiba da kuma sanya adadi mai kyau ba tare da dakin motsa jiki ba, haka ma ga duk wanda ke neman mashin din na wadatar gida a dukkan kungiyoyin tsoka.
Feature: wannan shi ne mafi kyawun zuciya, yana mai da hankali kan babban jiki don haka ya dace da maza wadanda suke son su dace da kuma motsa jiki.
TOP 6 shahararrun injunan jirgin ruwa
1. Jirgin Rowing R403B DFC
2. Jirgin Jirgin Ruwa Jikin Jikin BR-2200H
3. Rowing inji DFC R71061
4. Injin jirgin ruwa ProForm R600
5. Jirgin AppleGate R10 M
6. Injin sahu NordicTrack RX800
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