Foot press simulator: mwachidule, njira ndi ndondomeko

Chimodzi mwa zipangizo zamagetsi zofunikirako zophunzitsira mu holo ndizochita masewera olimbitsa thupi pa makina oyendetsa mwendo. Maphunziro pa zipangizozi amalowetsa masewerawa ndi zolemetsa zowonjezereka, kulola kuti atsegule minofu yocheperapo ya ng'ombe. Ngati mumagwiritsa ntchito makina osindikizira mofulumira ndi mapazi anu, mutha kuchotsa mafuta m'matumbo mwamsanga ndikupangitsa kuti matakowo asamalire.

Zojambula za simulator

Wopanga mwendo wamphongo akuphatikizapo nsanja yopangira mapazi, zothandizira kuti zikhomo ndi malo okhala ndi nsana. Tiyeni tione mwatsatanetsatane gawo lililonse la zomangamanga:

1. Sitimayi - chigawo chachikulu cha simulator, yomwe imayendetsedwa mkatikati mwa zochitikazo. Mu zipangizo zina, chigawo ichi chiri ndi mawonekedwe a pepala lonse lamkuwa, mwa ena ali ndi slits, choyalapo mu mawonekedwe a zinthu zopanda pake. Kulemera kwa bench press makina ndi 25 makilogalamu. Ngati ndi kotheka, misala yapulatifomu ikhoza kuwirikiza, pogwiritsa ntchito katundu wansalu. Komabe, oyamba kumene sayenera kuika pang'onopang'ono, chifukwa chisankho chotero chimaonjezera chiopsezo chovulaza msana.
2. Mpando wokhala ndi nsanayi umapangidwa ndi zowonjezera, hypoallergenic ndi zotupa. Chigawochi chimasinthika m'litali, chikhoza kukhala ndi mutu wa mutu. Okonza ena amapanga ophunzitsira pamakina osindikizira benchi popanda mpando. Komabe, ntchitoyi ndi yovuta kwambiri kwa oyamba kumene.
3. Amathandizira awnings - amawonetsedwa ngati mipiringidzo, yomwe ili pambali zonse za simulator. Zapangidwe kuti zigwiritse ntchito katundu wowonjezera.

Kodi minofu ikugwira ntchito yotani?

Kuthamangira mapazi pamagulu oyimitsa pafupi minofu yonse kugwira ntchito: quadriceps, lalikulu glutal, long fibular ndi anterior tibial, minofu yokha.

Kwa wothamanga yemwe amapanga chithunzi cha benchi, simulator yopingasa imapereka katundu waukulu kumalo okwera ndi zida za quadriceps. Komabe, kusintha malo pamtunda kumayambitsa magulu ena a minofu.

Ubwino wophunzitsidwa ndi phazi loyimira

Makina osindikizira a bench amasiyanitsidwa ndi ubwino wake wonse:

1. Amatsegula mwayi wophunzira zopanda ntchito, osagwiritsidwa ntchito m'magulu a moyo wa tsiku ndi tsiku. Kuwongolera njira yotsirizira kusintha kusintha kwa miyendo pa nsanja.
2. Zimathetsa axial katundu pamsana, zomwe ziripo pamene akuchita masewera ndi zolemera zina. Choncho, kuthekera kwa kupopera kwa miyendo kwa iwo omwe ali ndi vuto kumbuyo, ali ndi corset yofooka kwambiri.
3. Makina osindikizira mapazi omwe akukhala mu simulator amakulolani kuti muwotchedwe panthawi yochepa yopangira makilogalamu ambiri, omwe amathandiza kuchepetsa mafuta omwe ali m'chiuno ndi m'mako.
4. Maphunziro pa simulator amayambitsa njira zamagetsi mu thupi.
5. Chifukwa cha kulowera kwa magazi kumalo amtundu, ntchito za ziwalo zoberekera zimakula.

Kusiyana pakati pa makina a bench ndi masewera

Kukanika miyendo mu simulator (njira yopanga masewero olimbitsa thupi) kumaphatikizapo kuwonjezera katundu wambiri pa quadriceps. Pa nthawi yomweyo msana umakhala wosasunthika, womwe umateteza kupepweteka kumbuyo, zomwe zimachitika nthawi zambiri pa squats ndi bar.

Chinthu china chimene chimasiyanitsa ndikutha kusintha msinkhu wa miyendo, cholinga chogwiritsira ntchito timagulu ta minofu. Pa nthawi imodzimodzimodzi amphaka amapereka katundu panthawi yomweyo pamisendo yonse ya miyendo, zomwe zimathandiza kuti chitukuko chimatopa msanga.

Mphindi zojambula muzitsulo - njira

Kuchita kokha kwa njira yolondola yochita masewera olimbitsa thupi kumathandiza kuchepetsa chiopsezo chovulaza. Ganizirani zinsinsi zimene zingakuthandizeni kuchita zofalitsa molondola.

Poyambirira, kulemera kumayikidwa pa simulator, zomwe zimagwirizana ndi mphamvu za wothamanga. Wogwiritsa ntchitoyo ali muyimira, ataima pamapazi pa nsanja pambali pa mapewa. Nsanja zopangira nsanja zimagwiritsidwa ndi dzanja.

Kuyika miyendo mu simulator (njira yopanga masewera olimbitsa thupi) kumaphatikizapo zolimbitsa zolimba ndi kupopera kwa mabowo ndi kumbuyo ku benchi. Kusunthira nsanja kulowera komweko kumachita kutulutsa mpweya. Nsanja siyiyiyike bwino. Pa nthawi yochita masewera olimbitsa thupi, mawondo amakhalabe ochepa. Njirayi imapewa kuwononga ziwalo.

Pulatifomu imatsitsimula mozama kwambiri mpaka malire, mpaka mwendo ndi chifuwa chapafupi chili pa malo abwino. Potsirizira pake, amakhala mpweya kwa mphindi zing'onozing'ono ndikufalikira kulemera kwake.

Kodi mungapange bwanji minofu ya mwendo?

Kodi n'chiyani chimapangitsa kuti minofu ikhale yopita patsogolo? Kuti muzindikire zotsatira, muyenera kuganizira zakudya zoyenera. Ndi kukwanira kwa thupi ndi kuchuluka kwa mapuloteni omwe amachititsa kuti minofu ikule ndikuwonjezeka. Ngati simukulipira chifukwa cha mphindi ino, maphunziro sangabweretse mavuto koma kutopa.

Kuonjezera kupambana kwa maphunziro kumapangitsa kuti pakhale ndondomeko yowonjezera kulemera kwina komanso kusintha kwa mbali ya nsanja. Mwamwayi, si ophunzitsa onse a miyendo yopopera ali ndi ntchito zoterozo. Choncho, ngati kupita patsogolo pa maphunziro kuli kosaoneka, ndi bwino kugwiritsa ntchito zipangizo zowonjezereka.

Pomalizira, kukonza zotsatira kumapangitsa kugwira ntchito kwa osindikizira ndi phazi limodzi. Njirayi imakhala yogwira ntchito pamapeto pa maphunziro. Kuchita masewera olimbitsa thupi kuli kutali ndi wothamanga aliyense. Komabe, ndibwinobe kuyesera kulimbikitsa zotsatira zake zonse.

Pomaliza

Monga mukuonera, mphamvu yamagetsi ya miyendo ndi chipangizo chabwino kwambiri cha kupopera kwa minofu ya m'munsi. Ochita maseŵera ena amayamba kugwiritsira ntchito, kugwirira ntchito pofuna kulimbikitsa zotsatira pambuyo pochita masewera ndi zolemera.

Zochita nthawi zonse pa simulator zimapereka kanthawi kochepa kuti muwonjeze quadriceps, yomwe imawonetsa miyendo yochulukirapo. Kuwonjezera pamenepo, ochita masewera ali ndi mwayi wotsindika katundu pa magulu ena a minofu popanda kuika moyo wawo pachiswe.

Mukakweza kulemera kwake kwa miyendo kumalo okongoletsa, minofu yapamwamba imaphunzitsidwa . Akatswiri ochita masewera amadziŵa amatha kudziŵa kutalika kwa kupopera pochita masewera ozama kwambiri.

Kawirikawiri, kuphunzitsidwa pogwiritsira ntchito simulator, othamanga amatha kudzipatula kwambiri, kuchepetsa chiopsezo chovulaza, ngakhale kugwira ntchito ndi kulemera kwambiri.