?A?ole pili i ka hale ha?uki āu e kū ai, e ?ike ?oe i kahi plethora o nā mea ho?oikaika kino i ho?olālā ?ia e ho?ohālike i ka holo ka?a, ka hele wāwae, a me ka holo, ka kayak, ka hoe, ka ski, a me ka pi?i ?ana. Inā ka?a a ?a?ole paha i kēia manawa, ka nui no ka ho?ohana ?ana i ke kikowaena ho?oikaika kino a i ?ole ka ho?ohana ?ana i ka home māmā, hā?awi ia mau mea i nā papahana Cardio Workout kūpono e puhi i ka ikehu a me ka momona. ?O ka mea hou a?e, hiki iā ?oe ke hana i kāu ho?oma?ama?a āpau i loko o ka hale me ka ?ole o ka wā loli.
No laila he aha nā ?ano o nā lako ho?oikaika kino i loa?a?
?O nā kumukū?ai mai kahi mau haneli kālā a hiki i kahi mau kaukani kālā, ma muli o ka uila a i ?ole programmable ka mea pono?ī, a inā he mau mea ho?ohui hou a?e, ?o ia ho?i akā ?a?ole i kaupalena ?ia i ke ana o ka pu?uwai coronary, helu calorie, manawa ho?oikaika kino, a me nā mea hou aku. . ?Oiai no ka ?ike wale nō kēia mau ?ikepili a ?a?ole pololei loa, ?a?ole na?e lākou e pale iā lākou mai ka hā?awi ?ana iā ?oe i nā mana?o maika?i, e hō?ike ana iā ?oe i ka nui o kāu i ?ai ai a ho?oma?ama?a paha. He mea ko?iko?i kēia mau ?ikepili ke loa?a iā ?oe kekahi mau ?ōlelo a?oa?o ho?oikaika kino mai kāu kauka.
Eia kekahi mau ?ano mea ho?oikaika kino, ?o ia ho?iCardioaA?o ikaika.
He ?ano kūlana ki?eki?e ka papapa?a no ka ho?oma?ama?a ?ana i ka hele wāwae a me ka holo ?ana i kēlā me kēia wikiwiki āu e ?olu?olu ai - maika?i ia no ka po?e makemake e ho?oma?ama?a i loko o ka hale a kū?ē paha i waho. He kuleana ko?iko?i ka hana ?ana i ka pu?uwai pu?uwai i ka ho?omaika?i ?ana i kou olakino holo?oko?a, a ?o ka ho?oikaika kino cardiorespiratory maika?i ka pōh(huán)aku kihi o kēlā me kēia hana. I ka manawa like, hiki i ka treadmill ke hā?awi i kahi ho?oikaika kino a me ka wāwae, ?oi aku ka maika?i o ka ho?onohonoho ?ana i ka incline, hiki iā ia ke ho?ohana maika?i i kou kaumaha pono?ī e ho?omaika?i i ka ho?oikaika kino. Me nā papahana preset a me nā ho?ololi ma?amau, hiki iā ?oe ke koho ma waena o ka holo ?ana i ka medium-intensity, ka ho?oma?ama?a wā wikiwiki, a i ?ole ka cardio ki?eki?e e pili ana i ka hana treadmill.
Pono ka treadmill nui e kaulike i ka hana a me ka palekana.A console ma?alahi a ma?alahi ho?ime ka nānā ?ana i ka ?ikepili o ka pu?uwai pu?uwai, calories, mamao, etc.,ho?oponopono incline, he papa holo ikaika a maalahino ka cushioning,he motika pono a paa, a me nā mea hou a?e, hiki i ke koho ?ana i ka mīkini pa?a pono ke ho?oikaika i kāu ka?ina a?o.
No ka ho?oma?ama?a cardio ma kahi ākea, he koho maika?i ka mīkini hoe. Ma ka ho?ohālikelike ?ana i ka hoe wa?a waho e komo i ke kino holo?oko?a e komo i ke a?o ?ana, ?o iahe lako cardio e ho?oma?ama?a kokoke i nā wahi a pau o ke kino. ?A?ole hiki iā ?oe ke ho?omaika?i wale i kou olakino ma o ke a?o ?ana ma kēia hāme?a, akā i ka manawa like, hiki iā ?oe ke loa?a i nā wāwae a me nā lima. Hiki iā ?oe ke hana steady state a interval cardio ma kahi pae kumu no nā kumu a?o like ?ole.
E like me kā mākou e ?ike ai, ?o ka holo ?ana he hana ho?oma?ama?a cardio ko?iko?i no nā po?e me nā ?eha kuli a me ke kaumaha kaumaha. ?O ka hānau ?ana o ka mīkini elliptical ua ho?oponopono maika?i i kēia pilikia.Ho?ohālike i ka holo ?ana me ka pili ?ole i ka hui kuli, a ho?ohui maika?i i nā lima me ke kino no ka ho?oma?ama?a kino piha. Hā?awi i ka ikaika ho?oma?ama?a ki?eki?e ma o ka ho?oponopono ?ana i ke kū'ē a me ka slope. E ho?onoho i ke kūpa?a ki?eki?e no ke kino ki?eki?e a ho?ohana i ka lima i ho?ohui ?ia no ka ho?oma?ama?a synergistic, ma ka ?ao?ao ?ē a?e hiki iā ?oe ke ho?onohonoho i nā kū?ē like ?ole a i ?ole incline slope e nānā i ke a?o ?ana o kou kino ha?aha?a.
?Oiai ua like ia me ka paikikala ma?amau, ?oko?a loa ka hana, i ho?ohana mau ?ia i kalumi ka?a ka?a o ka hale ha?ukia ?o iakūpono no ka ho?oikaika kino nui ma nā hui. ?A?ole i loa?a i ka paikikala wili kekahi mau hemahema o ke ka?a, e like me ka palekana a me ka ?eha lō?ihi o ka pūhaka, i ho?omaika?i ?ia ma ke ka?a wili. He ho?olālā ho?okolohua ?epekema ?o Spinning bicycle a ho?ohana i ke ?ano o ka ?enekinia mechanics artificial. He kūpono ia i nā koi o ke kino kanaka, ?a?ole ho?opilikia i ka pūhaka, a hiki ke ho?okō i kahopena ki?eki?e o ke kino.
Ma waho a?e o ka hā?awi ?ana i kahi nui o ke kūpa?a holo ?ana ma o ka flywheel, kāko?o pū nā ka?a uila wili ma?amau i ka ho?oponopono ikaika (kū'ē) ma nā ?ano ?elua -Pale Pa?aaKū?ē Magnetic. ?O ka mea ma?amau,?oi aku ka maika?i o nā ka?a ka?a wili i ho?opa?a ?ia i ka pahu pahu, a ?oi aku ka lō?ihi o nā mea ho?okele magnetic.
Hā?awi nā ka?a ka?a pololei i kahi ?ano ha?aha?a ha?aha?a o ka holo paikikala i lokoho?ohālike i ke ka?a ka?a alanui akā ?a?ole pono e hele i waho. E hana ana ke ka?a ka?a i loko o kou māmā a me kou kino ha?aha?a i ke ana like -?O kēlā me kēia ?i?o i loko o ke kino ha?aha?a i mana?o ?ia (?oi aku ka nui o nā kū?ē ki?eki?e).
?Oko?a i ka ho?oluhi ?ana o nā ka?a ka?a wili, ?oi aku ka maika?i o nā paikika ho?oikaika kino (Upright Bike & Recumbent Bike) no kahi ākea o nā noi, e no?ono?o ana i ka ho?omaha a me ke a?o ?ana. ?O ka ma?amau, ho?olako ?ia nā ka?a ho?oikaika kino me ka console multi-function no ka ho?oponopono ?ana i ke kū'ē, ka nānā ?ana i ka pu?uwai pu?uwai, ka ho?ohana ?ana i ka calorie, a me nā ?ikepili ho?oikaika kino ?ē a?e.
Hiki iā ?oe ke ho?ohana i ke ka?a ho?oma?ama?a ho?oma?ama?a hou no ke kūlana pa?a, ka wā a me ka ha?aha?a ha?aha?a o ka hana cardiovascular.
Ho?olālā ?ia ka Hack Squat Machine ee ?ae iā ?oe e hana i nā ne?e squat me ka mana?o nui i nā ?ūhā e ho?oka?awale a ho?oikaika iā lākou. ?Oiai ?o ka mana?o mua o ka ho?olālā ?ana o ka mea hana e ho?okau i nā quadriceps, hiki iā ?oe ke ho?okō pono i kēlā me kēia ?i?o o ka wāwae ma ka ho?oponopono ?ana i ke kūlana o ka wāwae. Hiki iā ?oe ke ho?ohana i ka Hack Squat Machine ee ho?opa?a i kēlā me kēia ?ao?ao o nā ?i?o wāwae mua a hope ma ke kau ?ana i kou mau wāwae i mua a i hope paha ma luna o ka paepae.
?O ka loa?a ?ana o kahi pahu mana ka mea nui loa o nā lako a?o ikaika e pono ai ?oe. Ke hana nei ?oeCrossFit, Ka hāpai mana, 'Olumepika Weightlifting, a i ?ole e nānā wale ana e kūkulu i ka ?i?o a puhi i ka momona,?O kahi pahu mana ka mea hana kūpono e ho?okō ai i kāu mau pahuhopu ho?oikaika kino. Hā?awi ia iā ?oe e hana i kekahi mea mai ka deadlifting a squatting mai nā ki?eki?e ki?eki?e, palekana i ka ?ike hiki iā ?oe ke hā?ule i ka ukana i ka wā pilikia. Hiki iā ?oe ke hana i kekahi ne?e ?ana o ka barbell paona manuahi me ka maluhia piha o ka no?ono?o ma muli o nā pahu pale palekana a me ke ki?eki?e o ka ho?ouka ?ana / wehe ?ana.
?O nā Mīkini Cable Crossoverkekahi o nā mīkini ho?oikaika kino o kēia mau lā- ?o ko lākou inoa kaulana "crossover" mai ka hā?awi ?ana i ka mea ho?ohana i ka hiki ke hana i kahi lele lele kū?oko?a e ?ike i nā lima ke?a i waena, ?oiai ?o ka hana Ho?okahi wale nō o kahe mau haneli ho?oma?ama?a hiki iā ?oe ke hana ma kēia mīkini, ?oiai ?o ia ka mea kaulana loa.
He aha kēia mea hiki ke ho?ohanaka?aahi hilina?i loa ma luna o ke a?o kumu o ka exerciser-no ka mea hiki iā ?oe ke ho?ohana i ka crossover e hana kokoke i nā hana a pau āu e no?ono?o ai. Me ke kōkua o kekahi mau papa ho?oma?ama?a, hiki iā ?oe ke ho?ohana i nā crossovers uwea e hana kokoke i nā ne?e a pau a kau i ka ukana mau i nā ?i?o ma o ke kaula.
?O ka mīkini Smith kahi pahu i ho?olālā kūikawā ?ia me nā barbel i kūkulu ?ia - hiki iā ?oe ke ho?ohana iā iae ho?ouka i nā pā kaumaha a hana i kekahi ?ano ho?oma?ama?a barbell me ka ?ole o ka ?eha. Hiki i nā ala hao pa?a ke kōkua pono iā ?oe i ka ho?opa?a ?ana i ka pā, a ?o ka pa?a palekana he nui ma hope o nā ka?a e hiki ai iā ?oe kehooki i ke a?o ?ana ma kekahi kūlana. E ho?ohana i ka mīkini Smith e ho?opa?a i kēlā me kēia ?i?o i loko o kou kino, e pili ana i ka ho?oma?ama?a āu e koho ai e hana. ?O nā mīkini Smithhe ala maika?i loa e ho?okō ai i ka ho?oikaika kino barbell paona manuahi i ka palekana piha, me ka ?ole o ka pono o kahi māka?ika?i.
?O ka papa ho?onohonoho hiki ke ho?ololi ?ia ?o ia kapae kaumaha kaulana loai loko o ka hale ha?uki, a ?o ka noho ho?ololi a me ke kua e ?ae i nā mea ho?ohanae ho?okō i kēlā me kēia ha?awina pa?i papame nā barbells a i ?ole nā ??dumbbells. Ma muli o kona laulā hiki ke ho?ololi ?ia, hiki iā ?oe ke ho?ohana iā iae hana i nā hana ho?oma?ama?a i hui pū ?ia me nā lako ho?oma?ama?a pihae like meMīkini UilaorPa?a manae ho?oma?ama?a i nā hui ?i?o o ke kino luna e like me ka umauma, triceps, po?ohiwi, a me ke kua.
Ka manawa ho?ouna: Sep-28-2022