Makina a elliptical ndi chida chodziwika bwino cha cardio-respiratory fitness.Kaya mukuyenda kapena kuthamanga pamakina a elliptical, njira yochitira masewerawa ndi elliptical.Makina a elliptical amatha kusintha kukana kuti akwaniritse bwino masewera olimbitsa thupi a aerobic.Kuchokera pamalingaliro amalingaliro, makina a elliptical ndi masewera olimbitsa thupi athunthu.Ngakhale idapangidwa kwakanthawi kochepa, idakula kwambiri chifukwa cha kutchuka kwa anthu.mwachangu.Makina abwino a elliptical ali ndi gulu lothandizira ogwiritsa ntchito, mutha kuyamba mwachangu ndikusankha pulogalamu iliyonse yolimbitsa thupi, ndipo ntchitoyi ndi yosavuta kuphunzira.
Malangizo ogwiritsira ntchito:
1. Makina a elliptical amatha kuphatikiza mayendedwe a mikono ndi miyendo, ndipo amatha kugwiritsidwa ntchito pafupipafupi kuti agwirizane ndi miyendo ndikumanga thupi.Kuchita masewera olimbitsa thupi nthawi yayitali kumathandizira kupirira kwakuthupi, kuchita masewera olimbitsa thupi, komanso kukhazika mtima pansi malingaliro ndikusintha mphamvu zolimbitsa thupi.
2. Makina a elliptical ndi oyenera kwa anthu osiyanasiyana.Kwa anthu athanzi, masewera olimbitsa thupi a elliptical amatha kulimbitsa thupi komanso kulimbitsa thupi;kwa anthu omwe ali ndi mawondo osauka ndi olowa m'miyendo, mphamvu yomwe imapangidwa pamene mapazi awo akhudza pansi nthawi zambiri amachititsa kupweteka kwa mafupa, ndipo ndibwino kugwiritsa ntchito masewera olimbitsa thupi., kusankha bwino.
3. Nthawi zambiri timawona m'malo ochita masewera olimbitsa thupi kuti ena ochita masewera olimbitsa thupi amalakwitsa makina ozungulira ngati treadmill.Pochita masewera olimbitsa thupi, miyendo yokhayo imakakamizika, ndipo mikono imangogwira ntchito yokhazikika pansi pa kuyendetsa miyendo, kapena musagwirizane ndi manja onse.Mukamagwiritsa ntchito makina a elliptical kuti mukhale olimba, ngati manja ndi mapazi sizigwirizana, mukamagwiritsa ntchito mphamvu zambiri, thupi lanu limakhala lolimba kwambiri, ndipo kulimbana pakati pa miyendo yanu yakumtunda ndi yapansi kumakhala kolimba.Zingayambitsenso kutopa, kupsinjika kwa minofu kapena ngakhale kugwa chifukwa cha kayendetsedwe kosagwirizana.
4. Njira yolondola yogwiritsira ntchito makina a elliptical kunyumba ndi: gwirani pang'onopang'ono chopumira pamwamba pa zipangizo ndi manja onse;manja amatsatira mapazi kuti apite patsogolo motsatizana;pambuyo mayendedwe a manja ndi mapazi kufika mlingo wogwirizana, pang'onopang'ono kuwonjezera kukankha ndi kukoka mphamvu ya manja .
5. Gwiritsani ntchito makina a elliptical kuti muyese kuyenda kutsogolo ndi kumbuyo kwa njira ziwiri.Mukamayeserera, mutha kuyeseza kutsogolo kwa mphindi zitatu, kenako ndikubwerera m'mbuyo kwa mphindi zitatu.Gulu limodzi la masewera olimbitsa thupi ndi mphindi 5 mpaka 6.Ndibwino kuyesa magulu atatu kapena anayi pazochitika zilizonse.Kuchuluka kwa zochita kuyenera kuchulukitsidwa pang'onopang'ono, koma osathamanga kwambiri, ndipo kuyenera kukhala mkati mwazomwe mungathe kuziwongolera.
Nthawi yotumiza: Jun-10-2022