Litsela tse 7 tsa ho nka StairMaster Workout ea hau ho ea boemong bo latelang

Litaba

• 1. Boloka Boemo ba Hao
• 2. Se ke oa tšoarella
• 3. Etsa tse peli ka Nako
• 4. Switch It Up
• 5. Eketsa Boima
• 6. Itloaetse Linako
• 7. Lekola Lebelo la Pelo ea Hao
• Tlhahlobo bakeng sa

Uena-le maoto a hau-o ka tseba ho kena le ho tsoa ha li-treadmill le mochini oa elliptical, empa ho na le mokhoa o mong oa ho thetsa pelo e pompang pelo sebakeng sa boikoetliso boo e kanna eaba u lebala tsohle ka tsona: StairMaster workouts. Haeba u kile ua tšoha ka ho eketsa lenaneo la hau la boikoetliso nakong e fetileng, u se ke oa hlola u tšoha.

Mona, Adam Friedman, mokoetlisi ea tummeng oa Venice, California, o na le mokhoa oa ho sebelisa StairMaster le ho sebelisa koetliso ea hau ea litepisi ka botlalo. (E amanang: Na Litepisi li Tlama Nako ea Hao?)

1. Boloka Boemo ba Hao

Ho beha khatello likarolong tse nepahetseng tsa 'mele oa hau-li-glutes le li-hamstrings ho e-na le mokokotlo oa hao-fokotsa butle' me u eme hantle. O re: "Ha u ikemiselitse, u beha mokokotlo mokokotlong oa hau 'me u theola likhahla tsa hau."(Re sa bue ka taba ea hore mohlomong o beha karolo e ntle ea boima ba hau mochining oa litepisi.) Ho lokile ho its'oara pele lethekeng — motsamao o tla hohela lehlohonolo le ho feta — ha feela ha u ntse u boloka mokokotlo oa hau o otlolohile, o re. (BTW, mona ke ka lebaka leo o ka batlang ho nahana ka mochini oa ho soka sekepe o latelang.)

2. Se ke oa tšoarella

U tseba ho sisinyeha: motho eo u kenang tlelaseng ea boikoetliso le eena o hloa litepisi tse thellang, a tšoara mahlakore a mochini bophelo bohle bo ratehang. "Seo ha se thuse 'mele oa hau ho sebetsa ka thata-ke ho qhekella," ho bolela Friedman. Haeba u ikutloa u sa tsitsa, ho se tsotelle mahlakore ho tla u thusa hore u tsitse. Empa u se ke oa itšetleha ka tsona hore li u tšoare. Seo se fokotsa mojaro oa 'mele oa hau litepising le ho fokotsa ts'ebetso ea boikoetliso ba hau ba StairMaster. Qetellong, o batla ho aha bokhoni ba hau ba ho se tšoarelle ho hang.

3. Etsa tse peli ka Nako

Hang ha u se u itokiselitse ho nka mehato ea hau ea ho hloa litepisi ho ea boemong bo latelang, leka ho tlōla mohato. Friedman o re: "Ka ho nka mehato e meholohali, o tla lebisa glutes le lirope tse kaholimo, moo boima ba mesifa bo leng teng." "Ha u ntse u kenya letsoho ho feta mesifa, u chesa lik'hilojule tse ngata." Qala butle mme o shebane le ho hloa ka mokhoa o hlophisehileng ha o ntse o boloka botsitso.

4. Switch It Up

Ho ea pele ho lebisa mahlohonolo a hau le li-hamstrings, empa haeba u batla ho sebetsa li-quads tsa hau, reteleha 'me u qete karolo ea boikoetliso ba StairMaster u khutlela morao. Friedman o re: "Ke mohato o motle haholo haeba o batla ho qhala boikoetliso molemong oa boithati kapa haeba o batla ho hlahisa bo-ntate ba hau." Kapa, ​​leka mehato ea crossover, moo 'mele oa hau o khelohelang ka ho le letona kapa le letšehali ha o ntse o nyoloha. Ts'ebetso ena e tla otla bahatelli ba hau, li-stabilizers le gluteus medius. (E amanang: Tataiso e Felletseng ea Mesifa ea Hau)

5. Eketsa Boima

Na u ikutloa u itšepa, u tsitsitse, 'me u phutholohile? Tšoara li-dumbbell pele u ea ho qala boikoetliso ba StairMaster. Ha o ntse o nyoloha, eketsa biceps curl, o tobetsa holimo, kapa o phahamisa lehlakore. Ho etsa lintho tse ngata tse kang tsena ho sebetsa lihlopha tse ngata tsa mesifa le ho phahamisa lebelo la pelo ea hau, ho bolela Friedman. (Na u se u itokiselitse ho phahamisa lebelo le ho feta? Leka lithupelo tsena tse 9 tse thata ka ho fetisisa tse tsoang ho bakoetlisi.)

6. Itloaetse Linako

Ha se lekunutu la hore re barati ba koetliso ea nako. (ICYW, mona ke hore na linako li fapana joang le lipotoloho.) U ka fetolela melemo ea linako ho ea litepising hape. Bakeng sa boikoetliso bo loketseng ba StairMaster, thunya metsotso e 20 ho isa ho e 30 mochining. Qala ka ho futhumala ha metsotso e 10 ho etsa hore pelo le mesifa ea hau e sebetse. Ka mor'a moo, qala ka nako ea metsotso e 10 ho isa ho e 15. Qala ka karo-karolelano ea 1: 1 ea matla a phahameng ho hlaphoheloeng — e re motsotso o le mong, le motsotso o le mong — o lateloe ke serame sa metsotso e 5 ho isa ho e 10, ho fana ka maikutlo a Friedman.

7. Lekola Lebelo la Pelo ea Hao

Kamora hore o kenye StairMaster kemisong ea hau ea ho ikoetlisa beke le beke, qala ho hlokomela hore na 'mele oa hau o itšoara joang. U sebelisa sekhahla sa lebelo la pelo, lekanya nako eo se e nkang bakeng sa sekhahla sa pelo ea hau ho khutlela maemong a phomolo kamora ho ikoetlisa, Friedman o fana ka tlhahiso. Ha 'mele oa hau o ntse o le boemong bo botle, nako eo ea ho hlaphoheloa e tla fokotseha. O re: "Hoo hohle ho mabapi le ho fokotsa sekhahla sa pelo ea hau le nako ea hau ea ho fola."

Tlhahlobo bakeng sa