Yadda Kayan Aikin Hawan Jini na Tsaye Ya Bambanta Da Masu Horar da Jiki na Elliptical na Gargajiya
Abin da mai hawan cardio ke yi:Injin hawan cardio yana haɗa motsi na tsaye na mai hawa matakala da hanyar feda mai santsi da jagora ta mai horar da elliptical. Tafiya tana tafiya sama da gaba a cikin baka mai hawa maimakon hanyar da ta dace da kuma jingina gaba ta elliptical. Wannan ƙira tana mai da hankali kan sarkar baya da ƙarfi yayin da take kiyaye halayen motsa jiki na elliptical marasa tasiri.
Jerin kalori:Mutum mai nauyin kilo 155 yana ƙone adadin kuzari 300-400 a kowace minti 30 a kan mai hawan cardio a matsakaicin ƙarfi, kusan kashi 15-25 cikin ɗari fiye da na gargajiya na elliptical a lokacin da aka yi la'akari da motsa jiki daidai.
Babban burin tsoka:Gogewa, tsokokin hamstring, quadriceps, calves, da kuma core stabilizers. Hulɗar jiki ta sama ya dogara ne akan ko an yi amfani da hannaye masu motsi ko kuma sandunan hannu marasa motsi.
Yadda Injin Hawan Cardio Ke Aiki
A na'urar hawan cardioyana amfani da tsarin haɗin kai tsaye wanda ke jagorantar fedalolin ta hanyar hanyar elliptical wacce aka tsara a kusurwa mai tsayi maimakon hanyar da ta kusa kwance ta masu horar da elliptical na gargajiya. Fedalolin suna motsawa a cikin wani dogon oval wanda aka karkatar da shi kimanin digiri 45-60 daga kwance, yana haifar da jin daɗin hawa kamar hawa matakala mara iyaka ba tare da tasirin hawan matakala na gaske ba.
Injin yana aiki ta hanyar bel ko tsarin juriyar maganadisu da aka haɗa da keken tashi. Yayin da mai amfani ya sauka a kan feda ɗaya, hanyar haɗawa tana ɗaga feda akasin haka, tana ƙirƙirar zagayowar hawa. Tsarin juriya yana ba da ƙarfin da za a iya daidaitawa wanda ke ƙayyade yawan ƙarfin da ake buƙata don rage kowane feda. Tsawon bugun jini akan masu hawan cardio yana daga inci 14 zuwa 20 dangane da samfurin, tare da injuna masu tsayi waɗanda ke ɗaukar tsayin tafiya mai tsawo.
Babban bambanci tsakanin matakalar hawa da sauka yana cikin hanyar da aka tsara ta elliptical. Matakalar hawa da sauka tana ba da damar motsi na pedal mai zaman kansa inda kowace ƙafa ke aiki daban-daban, wanda ke haifar da ƙalubalen daidaito. Masu hawan cardio suna haɗa pedals tare ta hanyar dangantaka mai inganci, suna samar da tsarin motsi mai santsi da kuma wanda za a iya hasashensa. Wannan haɗin yana rage buƙatun daidaito kuma yana ba masu amfani damar ci gaba da ƙarfi mai yawa na tsawon lokaci.
Mai hawan Cardio da Elliptical na gargajiya: Bambancin Inji
Babban bambanci tsakanin mai hawan cardio da mai horar da elliptical shine yanayin hanyar pedal. Motocin elliptical na gargajiya suna sanya fedals a kan hanya mai kusurwa 15-25 daga kwance, suna haifar da motsi na gaba tare da matsakaicin motsi a tsaye. Motocin hawan cardio suna tsalle wannan hanyar zuwa digiri 45-60, suna ƙirƙirar hanyar hawa wadda ke buƙatar mai amfani ya matsa ƙasa da baya akan juriya da kowane taku.
Wannan kusurwa mai tsayi tana canza tsarin tsokoki zuwa ga tsokoki na baya da kuma tsokoki na baya maimakon tsarin ellipticals na yau da kullun da ke da rinjayen quadriceps. Wani bincike da aka buga a cikin mujallu masu alaƙa da ACSM ya gano cewa kayan aikin motsa jiki na tsaye suna ƙara kunna tsokoki na baya da kashi 35-50 idan aka kwatanta da horo na gargajiya na elliptical a matakan bugun zuciya da suka dace. Rabon kunnawa na hamstring-to-quadriceps ya canza daga kusan 0.4 akan tsokoki na baya zuwa 0.6-0.7 akan tsokoki na baya.
Bambancin sawun ƙafa yana da mahimmanci ga tsarin motsa jiki na gida. Masu hawan motsa jiki na zuciya galibi suna ɗaukar ƙasa da kashi 30-40 cikin ɗari na sararin bene fiye da na ellipticals na gargajiya saboda yanayin tsaye yana rage nisan tafiya gaba da ake buƙata. Mai hawan motsa jiki na zuciya na yau da kullun yana buƙatar kimanin ƙafa 4 da ƙafa 2.5 na sararin bene idan aka kwatanta da ƙafa 6-7 da ƙafa 2.5 ga mai horar da elliptical na yau da kullun. Matsakaicin tsayin injin shine mafi girma, yawanci inci 65-75 idan aka kwatanta da inci 55-65 ga samfuran gargajiya.
| Halaye | Mai hawan Cardio (Eliptical a tsaye) | Elliptical na Gargajiya |
|---|---|---|
| Kusurwar hanyar feda | Digiri 45-60 daga kwance | 15-25 digiri daga kwance |
| Tafin bene | ƙafa 4 x ƙafa 2.5 | 6-7 ƙafa x 2.5 ƙafa |
| Tsawon injin | inci 65-75 | inci 55-65 |
| Kalori / Minti 30 (155 lb) | 300-400 | 260-320 |
| Babban abin da ake nufi a ƙasan jiki | Glutes da hamstrings | Quadriceps |
| Kunna Glute vs daidaitaccen elliptical | 35-50% mafi girma | Tushen tushe |
| Ƙarfin tasiri | 1.1-1.4x nauyin jiki | Nauyin jiki sau 1.2-1.5 |
Tushe: Lissafin metabolism na ACSM, binciken magungunan wasanni kan kayan hawan dutse a tsaye.
Motocin elliptical na gargajiya sun kasance mafi kyawun zaɓi ga masu amfani da ke neman motsa jiki na jiki gaba ɗaya ta hanyar sandunan hannu masu motsi waɗanda ke haifar da haɗuwa a lokaci guda tsakanin sama da ƙasan jiki. Motocin hawan zuciya masu riƙe da sandunan hannu marasa motsi suna iyakance shigar jiki a saman jiki, kodayake wasu samfuran sun haɗa da na'urorin hannu masu motsi waɗanda ke dawo da aikin ɗaukar jiki na sama kaɗan. Ga masu amfani da ke sha'awar ƙirar elliptical na gargajiya tare da ƙarfin jiki gaba ɗaya,Tarin ellipticals na TAIKEEya haɗa da saitunan gaban-drive da na baya-baya waɗanda suka dace da fifikon matakai daban-daban.
Tsarin Haɗin Gwiwa na Tsoka akan Kayan Aiki na Elliptical a Tsaye
Tafiya a tsaye ta mai hawan cardio tana samar da nau'ikan motsa tsoka daban-daban idan aka kwatanta da ellipticals na yau da kullun. Matakin turawa ƙasa yana shafar gluteus maximus da tsokoki na cinya ta hanyar faɗaɗa kugu, yayin da quadriceps ke aiki a tsakiya don miƙa gwiwa. Ƙwallon ƙafa suna aiki a lokacin ƙarshen ɓangaren turawa na kowane taki. Masu daidaita tsakiya suna kiyaye matsayin gangar jiki a kan motsi na tsaye da motsi na hawa ke haifarwa.
Hawan jiki a saman jiki ya dogara ne da tsarin madaurin hannu. Masu hawan zuciya masu riƙe da madaurin hannu suna ɗaukar latissimus dorsi, rhomboids, da deltoids na baya a lokacin ja, suna ƙirƙirar motsa jiki na jiki gaba ɗaya kamar horon elliptical. Samfura masu riƙe da madaurin hannu kawai suna iyakance kunna jikin sama don ƙarfin riƙewa da daidaita tashin hankali, suna rage jimlar yawan tsokoki da kashi 15-25 idan aka kwatanta da nau'ikan madaurin hannu masu motsi.
Ci gaban sarkar baya shine babban dalilin da yasa masu amfani suka zaɓi masu hawan cardio maimakon masu hawan elliptical na gargajiya. Ƙarfafa gluteal da hamstring da aka samu ta hanyar tsarin hawa a tsaye yayi kama da tafiya sama ko hawa matakala ba tare da tasirin haɗin gwiwa ba. Masu amfani da ke neman ƙarfafa sarkar baya don inganta aikin gudu, ƙarfin motsa jiki, ko haɓaka kyawun jiki na iya fifita tsarin ɗaukar tsoka na mai hawan cardio.
Kuɗin Caloric da Bukatar Abinci
Themotsa jiki na hawan cardioyana ɗaga yawan kuɗin da ake kashewa a cikin kalori sama da matakan elliptical na yau da kullun saboda yanayin hawan tsaye yana buƙatar ƙarin aiki akan nauyi a kowane mataki. Yin keke a cikin gida a daidai wannan ƙarfin yawanci yana haifar da ƙarancin buƙatar metabolism saboda nauyin jiki yana ci gaba da samun cikakken goyon baya daga wurin zama. Masu hawan zuciya suna buƙatar mai amfani ya ɗaga da rage nauyin jiki ta kowace zagayen tafiya, yana ƙara aikin nauyi ga nauyin juriya.
Bisa lafazinMajalisar Nazarin Motsa Jiki ta AmurkaBinciken da aka gudanar kan yanayin rayuwa, na'urorin motsa jiki na hawan keke a tsaye suna samar da ƙimar amfani da iskar oxygen na milliliters 28-35 a kowace kilogiram a minti ɗaya a cikin ƙarfin ƙarfi, wanda ke sanya su cikin nau'in metabolism iri ɗaya da tafiya a kan abin hawa a matakin kashi 5-8. Amsar bugun zuciya ta kai kashi 75-90 cikin ɗari na matsakaicin lokacin hawa a tsaye mai ɗorewa a yanayin juriya mai matsakaici.
Ƙara yawan ƙona kalori yana faruwa ne sakamakon haɗakar aikin nauyi da nauyin jiki da kuma nauyin juriya daga ƙafafun tashi. Na'urorin elliptical na gargajiya galibi suna ƙalubalantar mai amfani da juriyar ƙafafun tashi tare da ƙarancin kayan nauyi saboda feda suna motsawa a cikin jirgin sama mai kwance. Masu hawan zuciya suna ƙara kashi 15-25 cikin ɗari ga jimillar kuɗin kuzari ta hanyar ɓangaren ɗagawa a tsaye kawai, wanda ke haifar da fa'idar kalori da aka nuna a teburin kwatantawa da ke sama.
Halaye Masu Ƙarfin Tasiri da Tsaron Haɗin gwiwa
Masu hawan motsa jiki na motsa jiki sun cancanci a matsayin kayan motsa jiki masu ƙarancin tasiri saboda ƙafafun suna ci gaba da hulɗa da feda a duk tsawon zagayowar motsi. Babu wani matakin saukowa ko bugun diddige da zai haifar da ƙarfin amsawar ƙasa na gudu ko tsalle. Hanyar feda mai jagora tana hana mai amfani da shi daga dandamalin a tsakiyar zagaye, yana kawar da haɗarin rauni da ke tattare da daidaito da ke akwai a kan matattakalar matakala ko dandamalin matakala masu tsayi.
Ƙarfin amsawar ƙasa akan masu hawan zuciya yana auna nauyin jiki sau 1.1-1.4, ɗan ƙasa da nauyin ellipticals na gargajiya a sau 1.2-1.5 nauyin jiki. Wannan raguwar yana faruwa ne saboda motsi a tsaye yana samun goyon bayan firam ɗin injin maimakon yawo ta ƙananan gaɓoɓin zuwa ƙasa. Gwiwoyi suna fuskantar nauyin matsi galibi a lokacin lokacin matsewar quadriceps na kowane taku, ba tare da wani ƙaruwa na tasiri ba.
TheGidauniyar Ciwon Arthritisya haɗa da na'urorin hawa a tsaye a cikin jerin motsa jiki masu ƙarancin tasiri ga mutanen da ke fama da osteoarthritis na kugu da gwiwa. Motsin da aka jagoranta mai santsi yana kiyaye kewayon motsi na haɗin gwiwa ta cikin kugu da gwiwa ba tare da haɗarin rashin kwanciyar hankali da ke tattare da motsa jiki na ƙafa mai nauyin nauyi ko masu hawa matakala masu dogaro da daidaito ba.
La'akari da Sararin Dakin Motsa Jiki na Gida ga Masu Hawan Mota na Cardio
Tafin ƙafar masu hawan cardio mai ƙanƙanta ya sa suka dace da wuraren motsa jiki na gida inda sararin bene yake da iyaka. Tafin ƙafa 4 da ƙafa 2.5 na injin ya dace da ɗakunan da ba za su iya ɗaukar tsawon ƙafa 6-7 na na'urar elliptical ta gargajiya ba. Tsarin tsaye yana amfani da tsayi wanda galibi ba a amfani da shi sosai a wuraren motsa jiki, yana musanya sararin bene na kwance don samun sarari a tsaye.
Tsayin rufin shine babban abin da ke hana hawa. Masu hawan motsa jiki masu tsayin inci 65-75 suna buƙatar ɗakuna masu rufin akalla ƙafa 7.5 don ba da damar samun damar shiga lafiya yayin amfani. Tsayin mai amfani yana ƙara buƙatar sararin samaniya a tsaye, yayin da tsayin tsaye na halitta ke ƙaruwa da inci 10-15 yayin hawan hawa a tsayin injin. Masu amfani da suka kai ƙafa 6 ko sama da haka ya kamata su tabbatar da tsayin injin tare da tsawaita tsayin daka a kan rufin su kafin su saya.
Matsakaicin nauyin nauyi akan masu hawan cardio yawanci yana tsakanin fam 250 zuwa 350, kamar na ellipticals na gargajiya. Tsarin firam ɗin tsaye yana rarraba nauyin mai amfani ta cikin ginshiƙi na tsakiya maimakon a kan tsarin layin dogo na kwance, yana ba da tallafi mai ɗorewa yayin zaman hawa mai ƙarfi. Ga masu amfani da ke la'akari da wasu kayan aiki masu ƙarancin tasiri tare da buƙatun sarari daban-daban,kekunan motsa jikidaga TAIKEE suna ba da horo na babu tasiri a cikin sawun ƙafa 3.5 da ƙafa 2, wanda ke ɗaukar sarari tare da ƙaramin tsayin rufi.
Tsarin Aikin Hawan Mota na Cardio
Motsa jiki mai tsari a kan mai hawan motsa jiki na zuciya ya kamata ya yi la'akari da buƙatar kalori mai yawa da kuma ƙarfin tsarin motsi na tsaye. Ya kamata masu farawa su fara da zaman mintuna 8-12 a ƙarancin juriya, suna mai da hankali kan kiyaye daidaiton motsi da kuma tsayawa a tsaye. Jingina gaba fiye da kima yana canja wurin nauyi daga glutes zuwa quadriceps kuma yana ƙara ƙarfin baya.
Masu amfani da matsakaici za su iya tsawaita zaman zuwa mintuna 20-30 ta amfani da tsarin tazara. Misalin motsa jiki na matsakaici yana canzawa tsakanin mintuna 2 na hawa a tsaye a matsakaicin juriya da minti 1 a babban juriya tare da jinkirin tafiya. Wannan tsarin yana kiyaye bugun zuciya a cikin kashi 75-85 cikin ɗari na matsakaicin iyaka yayin da yake rarraba nauyi a cikin quadriceps, glutes, da hamstrings ta hanyar bambancin juriya.
Masu amfani da ƙwarewa na iya haɗawa da tazara tsakanin mayar da hankali kan ƙafa ɗaya inda hankali ke komawa ga turawa ta ƙafa ɗaya na tsawon daƙiƙa 30 kafin a canza. Mayar da hankali kan ƙafa a cikin tsarin tafiya mai daidaituwa yana ɗaukar tsokoki a kusa da kugu da gwiwa waɗanda ba sa aiki sosai yayin hawan ƙafa biyu masu daidaituwa. Jimlar tsawon zaman ga masu amfani da ƙwarewa yana farawa daga mintuna 30-45 a kashi 80-90 na matsakaicin bugun zuciya.
Kammalawa: Wanene Ya Fi Amfana Daga Mai Hawan Motsa Jiki na Cardio
Injin hawan cardio yana ba wa masu amfani da ke son ƙarin kuzari da haɓaka sarkar baya fiye da na ellipticals na gargajiya, a cikin ƙaramin sawun bene. Tsarin tafiya a tsaye yana ƙara kunna glute da hamstring da kashi 35-50 idan aka kwatanta da na ellipticals na yau da kullun yayin da yake ƙona ƙarin kalori da kashi 15-25 cikin ɗari a matsakaicin ƙarfi. Canjin ya haɗa da rage yawan hulɗar jiki a saman samfura ba tare da madauri masu motsi ba, buƙatun rage rufin rufi, da kuma jin motsa jiki wanda ya bambanta sosai da jin daɗin tafiya gaba na horo na elliptical na gargajiya.
Masu amfani da suka mai da hankali kan ci gaban ƙafafu masu rinjaye a cikin quadriceps ko kuma daidaitawar jiki gaba ɗaya a sama da ƙasa na iya ganin cewa na'urorin elliptical na gargajiya sun fi dacewa da burin horonsu. Waɗanda ke neman kayan aiki masu amfani da sarari waɗanda ke jaddada ƙarfin gluteal, ci gaban tsokoki, da ƙona adadin kuzari mai yawa a kowane zaman za su ga cewa yanayin mai hawan cardio ya yi daidai da waɗannan manufofin.
Tambayoyin da Ake Yawan Yi Game da Injinan Hawan Cardio
Shin mai hawan cardio ya fi elliptical kyau don rage nauyi?
Mai hawan keken motsa jiki yana ƙona kalori da kashi 15-25 cikin ɗari fiye da na gargajiya na elliptical idan aka yi la'akari da motsa jiki iri ɗaya saboda tafiya a tsaye tana buƙatar aiki mai nauyi da nauyin jiki. Mutum mai nauyin kilo 155 yana ƙona kalori 300-400 cikin mintuna 30 a kan mai hawan keken motsa jiki idan aka kwatanta da 260-320 a kan mai hawan keken motsa jiki na yau da kullun. Canjin ba shi da alaƙa da saman jiki sai dai idan samfurin ya haɗa da maƙallan motsi.
Shin mai hawan cardio yana gina tsokar glute?
Eh. Motsin hawa a tsaye yana ƙara ƙarfin tsokar gluteal da kashi 35-50 idan aka kwatanta da na'urorin motsa jiki na gargajiya na elliptical saboda tsarin tafiya yana jaddada tsawaita kugu akan juriya. Masu amfani da ke neman haɓaka glute na iya ƙara ƙaruwar kunnawa ta hanyar kiyaye tsayin daka a tsaye da kuma mai da hankali kan turawa ta diddige a lokacin kowane matakin ƙasa.
Mene ne bambanci tsakanin mai hawan cardio da mai hawan staircase?
Mai hawan cardio yana amfani da feda masu haɗin gwiwa waɗanda ke tafiya ta cikin hanyar elliptical, suna ƙirƙirar motsi mai santsi ba tare da wani tasiri ba. Matattakalar matakala tana amfani da feda masu motsi daban-daban ko matakai waɗanda ke sauka ƙarƙashin nauyin jiki ba tare da hanya mai jagora ba, suna buƙatar ƙarin daidaito da kuma samar da ƙarin nauyin haɗin gwiwa. Masu hawan cardio sun fi aminci ga masu amfani da ke da ƙarancin daidaito ko damuwa game da haɗin gwiwa.
Nawa ne sararin bene na injin hawan cardio yake buƙata?
Mai hawan cardio yana buƙatar kimanin ƙafa 4 da ƙafa 2.5 na sararin bene, kusan kashi 30-40 cikin 100 ƙasa da na elliptical na gargajiya. Tsawon injin inci 65-75 yana sanya buƙatun izinin shiga rufi, inda masu amfani ke buƙatar aƙalla ƙafa 7.5 na tsayin rufi. Ƙarfin sawun ƙafa yana sa masu hawan cardio su fi dacewa da sarari idan aka kwatanta da elliptical na gargajiya.
Shin mai hawan cardio zai iya maye gurbin na'urar motsa jiki ta treadmill don motsa jiki na cardio?
Mai hawan cardio zai iya maye gurbin na'urar motsa jiki don daidaita yanayin zuciya da jijiyoyin jini saboda motsin hawa a tsaye yana ɗaga bugun zuciya zuwa kashi 75-90 cikin ɗari na matsakaicin yanayi a matsakaicin yanayi, wanda ya dace da na'urar motsa jiki da ke gudana a cikin buƙatar metabolism. Ƙarfin tasirin yana sau 1.1-1.4 na nauyin jiki idan aka kwatanta da 2.5-3.5 na nauyin jiki yayin gudu, wanda hakan ke sa mai hawan cardio ya fi aminci ga lafiyar gaɓoɓi.
Shin na'urar hawan cardio ta dace da mutanen da ke da matsalar gwiwa?
Hanyar feda mai jagora da ƙarfin amsawar ƙasa sau 1.1-1.4 sun sa masu hawan cardio su dace da masu amfani da yawa waɗanda ke da damuwa da gwiwa. Motsin tsaye yana kiyaye ƙarfin quadriceps da ƙarfin gwiwa ba tare da ɗaukar nauyi mai yawa ba. Ya kamata masu amfani da ciwon patellofemoral su fara da ƙarancin juriya kuma su tabbatar cewa hanyar tafiya ba ta haifar da rashin jin daɗin gwiwa a gaba ba.
Nassoshi da Tushen Waje
1. Kwalejin Magungunan Wasanni ta Amurka- Binciken Kwatanta Aiki da Kwatanta Kayan Aiki
2. Majalisar Nazarin Motsa Jiki ta Amurka- Binciken Tsarin Halitta akan Kayan Hawan Tsaye
3. Gidauniyar Ciwon Arthritis— Shawarwari Kan Motsa Jiki Mai Ƙarfin Tasiri, Har da Masu Hawan Tsaye
Lokacin Saƙo: Yuli-07-2026