Kutheni Ukukhetha Izixhobo Zejimu Zasekhaya Kubalulekile
Ukwakha indawo yokomelela ekhaya kwahlukile kakhulu ekukhetheni izixhobo zejim yorhwebo. Imida yesikwere, ukuphakama kophahla, ukunyamezela ingxolo, kunye nohlahlo lwabiwo-mali zonke zinefuthe kwizinto ezibalulekileyo zejim yasekhaya ezifanele zibekwe phambili. Ngokutsho kwe-American College of Sports Medicine, malunga nama-57% abantu abaqala iinkqubo zokuzilolonga ekhaya bazishiya zingadlulanga iinyanga ezintathu - rhoqo ngenxa yokuba ukhetho lwezixhobo aluzange luhambelane nendawo okanye iindlela abazisebenzisayo.
Iijimu zasekhaya ezisebenzayo zibeka phambili izixhobo ezinikezela ngokuzibandakanya okukhulu kwemisipha kwindawo ekhoyo. Oomatshini beCardio - oomatshini bokurhola, abaqeqeshi be-elliptical, kunye neebhayisikile zokuzilolonga - zibonelela ngomlinganiselo ophezulu wokusebenza kwemisipha ukuya kumanqanaba omgangatho phakathi kweentlobo zezixhobo zokomelela zasekhaya. Ukukhetha umatshini weCardio ofanelekileyo kunokuthetha umahluko phakathi kwetreadmill eqokelela uthuli kunye nomrholi owusebenzisa yonke imihla.
Esi sikhokelo sigubungela izigqibo ezibalulekileyo ezibandakanyekayo ekwakheni indawo yokomelela komzimba ekhaya, ukusuka ekubekeni phambili izixhobo kunye nokucwangciswa kwendawo ukuya kwizinto zokhuseleko kunye neeshedyuli zokugcinwa.
Ukuvavanya Indawo Ekhoyo Yezixhobo Zokuzilolonga Ekhaya
Ukulinganisa Igumbi Lakho
Ubungakanani begumbi buchaza ukuba zeziphi iimashini ze-cardio ezifanelana kakuhle. Indawo eqhelekileyo yejimu yasekhaya enobukhulu obuziimitha ezili-10 ububanzi neenyawo ezili-10 ithatha umatshini omnye oyintloko we-cardio kunye nendawo yokugcina izinto ezifana neemathi, iibhendi zokumelana, kunye nee-dumbbells. Ubuncinane bokuphakama kwesilingi kwiimashini zokurhola ziimitha ezili-8, nto leyo ethetha indawo ephakanyisiweyo yesibambo ngexesha lesigaba sokugqiba sokubetha ngakunye.
Umgangatho kunye nokuVuthela umoya
Umgangatho umele utshintsho oluqhele ukujongwa. Iikhaphethi zokuhlala eziqhelekileyo okanye iiplanga eziqinileyo zifuna iimathi zokukhusela phantsi kwezixhobo ezinzima ze-cardio. Iithayile zomgangatho zerabha zejimu ezinobukhulu obuyi-3/8-intshi zibonelela ngokufunxwa okwaneleyo koomatshini bokurhola kunye nee-elliptical trainers, nto leyo enciphisa ukudluliselwa kwengxolo kumagumbi angaphantsi.
Umoya ongenisayo kunye nokufakwa kweplagi yombane kubaluleke kakhulu kunokuba uninzi lwabathengi abaqalayo becinga. Izixhobo zeCardio zivelisa ubushushu obukhulu bomzimba ngexesha leseshoni ezinde. Ifeni encinci ebekwe ngaphakathi kweenyawo ezi-6 ukusuka kumatshini iphucula kakhulu intuthuzelo yokuzilolonga.
Ukubeka phambili izixhobo zeCardio zasekhaya ukuze ufumane iziphumo eziphezulu
Ayizizo zonke iimashini ze-cardio ezibonelela ngexabiso elifanayo lokusetyenziswa ekhaya. Xa indawo yomgangatho inciphisa ubungakanani bezixhobo, ukhetho kufuneka lubeke phambili oomatshini ababandakanya uninzi lwamaqela emisipha. Oomatshini bokurhola basebenzisa malunga ne-86% yemisipha yomzimba iyonke, nto leyo eyenza ukuba ibe lolona khetho lwe-cardio olusebenzayo kwiindawo zokomelela ekhaya.
Abaqeqeshi be-Elliptical
Abaqeqeshi be-ellipticalikwindawo yesibini ekubandakanyekeni kwemisipha phakathi kwezixhobo ze-cardio zasekhaya, ivuselela umzimba ophezulu nowasezantsi ngokusebenzisa ii-handlebars zesenzo ezibini. Uhlobo oluphantsi lokunyakaza kwe-elliptical lufanela abasebenzisi abaneengxaki zamalungu abafuna ukulungiswa rhoqo ngaphandle koxinzelelo olunxulumene nokubaleka. Idatha yeHarvard Health Publishing ibonisa ukuba uqeqesho lwe-elliptical olukwinqanaba eliphakathi lutshisa iikhalori ezingama-270-324 kwiseshoni yemizuzu engama-30 kumntu obunzima obuyi-155 yeeponti.
Iibhayisekile zokuzilolonga
Iibhayisekile zokuzilolongaukubonelela ngomzimba ophantsi ojoliswe kuwo onesithuba esincinci sokusebenza. Iibhayisekile ezizinzileyo zifuna indawo emalunga ne-4-5 square feet yomgangatho. Ulwakhiwo olugobileyo lubonelela ngenkxaso eyongezelelweyo yomqolo kubasebenzisi abaneengxaki ze-lumbar kodwa zifuna indawo ethe tye ngakumbi kuneemodeli ezime nkqo.
Uyilo olufanelekileyo lwejimu yasekhaya ludibanisa umatshini omnye we-cardio osebenza ngomzimba wonke — i-rower okanye i-elliptical — kunye nezixhobo ezongezelelweyo ezifana nee-dumbbells ezilungisekayo kunye ne-yoga mat ukuze kusetyenziswe iindlela ezahlukeneyo.
Uthelekiso lwezixhobo zeCardio zasekhaya: Iinkcukacha eziphambili
Itheyibhile engezantsi inika iinkcukacha ezithelekisayo kwiindidi ezintathu eziphambili zomatshini we-cardio wasekhaya:
| Uhlobo lweZixhobo | Ukuzibandakanya Kwemisipha | Umgangatho weenyawo | Eyona ilungileyo |
| Umatshini wokuRhawula | 86% yomzimba (umzimba wonke) | 7-8 ft x 2 ft | Ukulungisa umzimba wonke |
| Umqeqeshi we-Elliptical | Umzimba ongaphezulu + ongezantsi | 6-7 ft x 2.5 ft | I-cardio enefuthe eliphantsi |
| Ibhayisekile yokuzilolonga | Isiseko somzimba osezantsi | 4-5 ft x 2 ft | Uqeqesho lomlenze olujoliswe ekujoliswe kulo |
| I-Treadmill | Isiseko somzimba osezantsi | 6-7 ft x 3 ft | Uqeqesho olujolise ekubalekeni |
Umthombo: Izikhokelo zezonyango zeKholeji yeMidlalo yaseMelika, 2024; iHarvard Health Publishing, 2024
Uhlahlo-lwabiwo mali lwezixhobo zejim zasekhaya
Apho Ungatyala khona uhlahlo-lwabiwo mali lwakho
Uluhlu lohlahlo-lwabiwo mali olusebenzayo lwendlela yokusebenza yejimu yasekhaya luqala kwi-$800 ukuya kwi-$3,000 kuxhomekeke kumgangatho wezixhobo kunye nobungakanani bazo. Oomatshini bokurhoxa kunye neebhayisekile zokuzilolonga ezikumgangatho wokuqala ziqala kwi-$300, ngelixa iiyunithi ezihlala ixesha elide ezixhasa ukusetyenziswa kwemihla ngemihla zibiza i-$800 ukuya kwi-$1,500. Ii-elliptical trainers zixabisa kakhulu, kwaye iimodeli zasekhaya ezisemgangathweni ziqala kwi-$600.
Umatshini omnye wePremium vs iiModeli ezimbini zeBhajethi
Eyona ndlela ingabizi kakhulu ibandakanya ukuthenga umatshini omnye we-cardio okumgangatho ophezulu kuneemodeli ezimbini ezingabizi kakhulu. Umatshini wokurhola ongabizi kakhulu onokumelana nemagnethi kunye nesakhelo sentsimbi uya kuhlala ixesha elide kunezinye iindlela ezimbini ezingabizi kakhulu, ngelixa unikezela ngamava angcono omsebenzisi axhasa ukubambelela kumthambo ixesha elide.
Izixhobo eziquka imathi yokuzilolonga eneephedi ($30-60), iidumbbells ezihlengahlengiswayo ($200-400), kunye nesixhobo sokujonga izinga lokubetha kwentliziyo ($50-150) zigqibezela ijimu yasekhaya ngaphandle kokufuna utyalo-mali olongezelelweyo.
Ukukhetha Umatshini Wokurhola Ekhaya Ofanelekileyo Kwindawo Yakho
Uhlobo lokuxhathisa kunye nokwakhiwa kwesakhelo
Oomatshini bokurhola banikezela ngemisipha ephezulu nge-square foot nganye kunezixhobo ze-cardio zasekhaya. Xa ukhetha umatshini wokurhola kwindawo yokomelela ekhaya, izinto ezintathu zifanele ziqwalaselwe kuqala: uhlobo lokumelana, ukuqina kwefreyimu, kunye namandla okugcina. Abarholi bokurhola abanokumelana nemagnethi basebenza ngokuthula kwaye bafuna ukugcinwa okuncinci, ngelixa abarholi bokurhola abanokumelana nomoya bebonelela ngomthwalo onamandla olinganisa ukurhola emanzini.
Ukwakhiwa kwesakhelo kumisela ixesha elide. Oomatshini bokurhola abafakwe kwisakhelo sentsimbi abaneempahla ezigqunywe ngomgubo bayamelana nokugqwala kwaye bagcina ukuqina kwesakhiwo ixesha elide kunezinye iindlela ze-aluminium okanye zeplastiki. Ukulinganiswa komthamo wobunzima kubonelela ngesalathiso esithembekileyo somgangatho wesakhelo: oomatshini abalinganiselweyo ngeekhilogram ezingama-300 nangaphezulu bahlala besebenzisa intsimbi enzima.
Indawo yokugcina izinto kunye nokuthwaleka lula
Izisombululo zokugcina ziyahluka ngokwemodeli. Oomatshini bokurhola abagobayo banciphisa indawo yokugcina ukuya kuthi ga kwi-50% xa bengasetyenziswa. Amandla okugcina ngokuthe nkqo avumela oomatshini ukuba bame nkqo eludongeni, befuna kuphela indawo ye-2-3 square feet yomgangatho ngexesha lokugcina.
Amavili okuthutha akwisiseko esingaphambili avumela ababheqi ukuba bathambeke baze baqengqeleke phakathi kokuzilolonga kunye neendawo zokugcina. Abasebenzisi abanokuhamba okulinganiselweyo kufuneka baqinisekise ububanzi bevili, njengoko amavili amakhulu eqengqeleka kakuhle phezu kwemiphetho kunye nemiphetho yekhaphethi.
Ukhetho loMqeqeshi we-Elliptical kwiindawo zokuzilolonga ekhaya
Ubude beStride kunye noCwangciso lweDrive
Ii-elliptical trainers zilungele abasebenzisi bejimu yasekhaya ababeka phambili ukuthambisa umzimba okuncinci kunye nomzimba ongaphezulu. Ubude be-stride bumele eyona nkcazelo ibalulekileyo xa ukhetha i-elliptical yendawo yasekhaya. Abasebenzisi abade kune-5 feet kunye ne-10 intshi bafuna ubude be-stride obuyi-18 intshi okanye ngaphezulu ukuze bagcine indlela yokuhamba yendalo ngaphandle kokungonwabi kwesinqe.
Uqwalaselo lwe-front-drive kunye ne-rear-drive luchaphazela uzinzo kunye nonyawo. Ii-elliptical ze-rear-drive zibeka i-flywheel ngasemva komsebenzisi, zenze isakhelo eside kodwa i-arc ye-stride yendalo. Iimodeli ze-front-drive zinobude obufutshane kunye nokuphakama okuphantsi kwe-step-up, nto leyo enceda abasebenzisi abaneengxaki zokulinganisela.
Umgangatho wokuxhathisa
Iinkqubo zokuxhathisa kwiitreyitha ze-elliptical zasekhaya zisebenzisa kakhulu ukubhuleka kwamandla emagnethi okanye e-eddy. Iinkqubo zemagnethi zibonelela ngokusebenza okuthuleyo kunye nokugcinwa okuncinci. Uluhlu oluncinci lokuxhathisa olwamkelekileyo lokusetyenziswa ekhaya ngamanqanaba ali-12, kunye ne-16 nangaphezulu ebonelela ngolawulo olucokisekileyo loqeqesho oluqhubekayo.
Iindlela zokuzilolonga ngebhayisekile yoqeqesho olujoliswe ekhaya
Uthe tye vs Uhlala phantsi
Iibhayisekile zokuzilolonga zibonelela ngolona khetho lwe-cardio olusebenzayo kakhulu kwiindawo zokomelela ekhaya. Iibhayisekile ezithe nkqo ziphinda indlela yokuma kwebhayisekile yangaphandle kwaye zidibanisa izihlunu zomzimba ukuze umzimba uzinze. Iibhayisekile ezigobileyo zibonelela ngenkxaso ye-lumbar kunye nokukhweliswa lula, zilungele abasebenzisi abaneengxaki zomqolo okanye imida yokulinganisela.
Ukuxhathisa kunye neNtuthuzelo
Iibhayisekile zokuzilolonga ezichasene nemagnethi zibonelela ngokusebenza okuthe tye nokuzolileyo okufanelekileyo kwiindawo zokuhlala ezisetyenziswa kunye. Iinkqubo eziqhutywa yibhanti zisusa ukugcinwa kwetyathanga ngelixa zibonelela ngokuxhathisa okuqhubekayo ngaphandle kwemvakalelo yokutyhafa enxulumene neenkqubo zokuxhathisa ezisekelwe ekungqubaneni.
Izihlalo ezikhululekileyo kwiibhayisekile zokuzilolonga zahluka kakhulu ngokweemodeli. Izihlalo ezibanzi nezinezigqubuthelo zinceda abasebenzisi bokuzonwabisa ababeka phambili intuthuzelo ngexesha leeseshoni ezinde ezizinzileyo. Izihlalo ezimxinwa zesitayile somdyarho zilungele abasebenzisi abathanda indlela yokuma ngaphandle yokukhwela ibhayisekile kwaye banxibe iibhulukhwe ezimfutshane zokukhwela ibhayisekile.
Imigangatho yoKhuseleko kunye nokubekwa kwezixhobo
Ukubekwa kwezixhobo zejimu ezikhuselekileyo ekhaya kufuna iindawo ezincinci zokuvula. Indawo yokusebenza yomatshini wokurhola ifuna indawo yokuvula emva kwereyile yokuhamba ngesiphatho kunye nenyawo eli-1 kwicala ngalinye lokufaka nokukhupha. Ii-elliptical trainers zifuna indawo yokuvula ecaleni efanayo kunye nendawo eyongezelelweyo ngasemva ukuze kwandiswe isantya ngendlela yendalo.
Iimpawu zokuma ngexesha likaxakeka ziyahluka ngokohlobo lomatshini. Iibhayisekile zokuzilolonga kunye nee-elliptical trainers ziquka iinkqubo zemagnethi zokuqhobosha ezimisa i-flywheel xa i-pedaling iyeka. Iimatshini zokurhola zifuna ukumisa ngesandla ngokukhulula isiphatho, nangona ezinye iimodeli zifaka i-automatic braking xa uxinzelelo luhla.
IZiko loLawulo lweZifo kunye nokuThintela licebisa ukuba kugcinwe isixhobo soncedo lokuqala kunye namanzi kufutshane nezixhobo zokuzilolonga. Umgangatho ongatyibilikiyo phantsi koomatshini be-cardio uthintela ukushukuma kwezixhobo ngexesha leeseshoni eziqatha kwaye ukhusela umgangatho ongaphantsi komgangatho ekuqokeleleni kokubila.
Iishedyuli zoLondolozo lwexesha elide lezixhobo
Oomatshini bokuxhathisa umoya kunye neMagnetic
Ukugcinwa rhoqo kwandisa ubomi bezixhobo zejimu zasekhaya ngokubalulekileyo. Oomatshini bokumelana nemagnethi abafuni ukulungiswa rhoqo. Ukuhlolwa koxinzelelo lwebhanti rhoqo kwiinyanga ezi-6 kunye nokucoca isiporo emva kweeyure ezingama-20 zokusetyenziswa kuthintela ukuguguleka kwangethuba. Abagwedli bemagnethi kunye neebhayisekile zokuzilolonga zihlala zisebenza ngokuthembekileyo iminyaka eli-10-15 ngononophelo olusisiseko.
Oomatshini bokurhola abamelana nomoya bafuna ingqwalasela engakumbi. Itsheyini okanye intambo edibanisa isiphatho ne-flywheel ifuna ukuthambisa rhoqo emva kweenyanga ezi-3 okanye emva kweeyure ezingama-50 zokusetyenziswa. Iibheringi ze-flywheel kufuneka zihlolwe minyaka le ukuze zijonge ukujikeleza okuthe tye kwaye zitshintshwe ukuba izandi zokusila ziyavela ngexesha lokusebenza.
Ukhathalelo lwe-Elliptical kunye ne-Console
Ii-elliptical trainers zifuna ukuhlolwa rhoqo nge-pedal arm bolt ukuze zingakhululeki ngexesha lokusetyenziswa. Umzila wokuqengqeleka kwee-foot pedals kwezinye iimodeli kufuneka ucocwe nyanga zonke ukuze kususwe uthuli kunye nenkunkuma ebangela utshintsho ekuxhathiseni ngexesha lomjikelo wokuhamba.
Iibhetri zekhonsoli zihlala iinyanga ezi-6-12 kuxhomekeke ekubeni zisetyenziswa kangaphi. Iipakethi zebhetri ezinokutshajwa zinciphisa iindleko zexesha elide kunye nenkunkuma yokusingqongileyo xa kuthelekiswa nezinye iindlela ezingasetyenziswayo.
Ukuhlela Inkqubo Yakho Yokuzilolonga Ekhaya
Indlela ecwangcisiweyo yokuzilolonga ekhaya iphucula ukubambelela kunye neziphumo. I-American College of Sports Medicine icebisa ubuncinane imizuzu eli-150 yomsebenzi wokuqina okuphakathi okanye imizuzu engama-75 yomsebenzi wokuqina okunamandla veki nganye. Oku kuthetha ukuba kufuneka iiseshoni ezi-5 zemizuzu engama-30 okanye iiseshoni ezi-3 zemizuzu engama-50 ukuze kubekho ukuzola rhoqo.
Ukudibanisa iintlobo zoomatshini rhoqo ngeveki kuthintela ukwenzakala kakhulu kwaye kugcina inkuthazo. Ishedyuli yeveki nganye engumzekelo ingabandakanya iiseshoni ezimbini zokurhoxa ukuze umzimba wonke ulungelelaniswe, iiseshoni ezimbini ze-elliptical zokunyamezela okuncinci, kunye neseshoni enye yokuzilolonga ngebhayisekile yomsebenzi wemilenze ojolise ngqo.
Ukujonga izinga lentliziyo kuphucula ukuqina koqeqesho. Ukugcina i-60-70% yezinga eliphezulu lentliziyo ngexesha leeseshoni ezizinzileyo kuxhasa ukunyibilika kwamafutha kunye nokulungisa imeko yentliziyo. Amaxesha amafutshane kwizinga eliphezulu lentliziyo eliyi-80-90% kunye namaxesha okuchacha aphucula amandla e-anaerobic.
Ukwakha Indawo Yokuzilolonga Ekhaya Esebenzayo
Ukwakha ijimu yasekhaya esebenzayo kuqala ngokulinganisa indawo ekhoyo, ukumisela uhlahlo-lwabiwo mali olufanelekileyo, nokukhetha izixhobo ezihambelana neenjongo zomzimba zomntu ngamnye kunye nezinto eziqwalaselwe ngokomzimba. Umatshini omnye we-cardio okhethwe kakuhle oxhaswa zizixhobo ezisisiseko unika isikhuthazo esaneleyo sokuphucula impilo yomzimba rhoqo.
Oomatshini bokurhola banikezela ngokusebenza kakuhle kakhulu ngokwemisebenzi yemisipha ngenyawo yesikwere, nto leyo eyenza ukuba ibe yeyona nto icetyiswayo ukuba ithengiwe kuqala kwiisetingi ezininzi zejimu yasekhaya. Ii-elliptical trainers kunye neebhayisekile zokuzilolonga zibonelela ngeemfuno ezithile zokulungisa umzimba ongasebenzi kakuhle okanye umsebenzi ophantsi ojolise ekujoliswe kuwo.
Umgangatho wezixhobo unefuthe kulwaneliseko lwexesha elide. Ukutyala imali kulwakhiwo oluhlala ixesha elide, iinkqubo zokumelana ezifanelekileyo, kunye nokhuseleko olufanelekileyo lomgangatho kuqinisekisa ukuba indawo yokomelela ekhaya ihlala isebenza kwaye ikhuthaza iminyaka. Qala ngokulinganisa indawo yakho, khetha umatshini ohambelana nomgomo wakho oyintloko yokomelela, kwaye wakhe ujikeleze kuwo - ikamva lakho liya kukubulela.
Imibuzo Ebuzwa Rhoqo Malunga Nokuseta Ijim Yasekhaya
Ingakanani indawo efunekayo kwijimu yasekhaya esebenzayo?
Ubuncinane be-100 square feet ifanele umatshini omnye oyintloko we-cardio kunye nendawo yokugcina izixhobo. Oomatshini bokurhola bafuna ubude obuziimitha ezi-7-8 kunye nendawo yokungena eluphahleni oluziimitha ezi-8. Iibhayisekile zokuzilolonga zifuna kuphela iimitha ezi-4-5 square. Iijimu ezisetyenziswa ngabantu abaninzi zixhamla kwiimitha ezi-150-200 square feet ukuze kubekho indawo phakathi kwezixhobo kunye nendawo yokungena ekhuselekileyo.
Ngowuphi umatshini wokuqala we-cardio ongcono kakhulu kwijimu yasekhaya?
Umatshini wokurhola ubonelela ngendawo yokuqala ebanzi kakhulu yezixhobo ze-cardio zasekhaya. Ukuzibandakanya komzimba wonke kuvuselela umzimba ongaphezulu, umbindi, kunye nemisipha yomzimba esezantsi ngaxeshanye. Abarholi bagcina imisipha ixinene xa besongiwe, nto leyo ebenza basebenziseke kwiindawo ezisebenza ngeenjongo ezahlukeneyo imini yonke.
Ngaba ndifuna umgangatho okhethekileyo wezixhobo zokujima zasekhaya?
Umgangatho okhuselayo uyacetyiswa kuzo zonke izixhobo zokuzilolonga zasekhaya. Iimathi zerabha ezinobukhulu obuyi-3/8-intshi zikhusela umgangatho ongaphantsi, zinciphisa ingxolo, kwaye zithintele ukutshintsha kwezixhobo ngexesha lokusetyenziswa. Iithayile zefoam ezidityanisiweyo zibonelela ngenye indlela engabizi kakhulu yezixhobo ezikhaphukhaphu kodwa zicinezelwe phantsi koomatshini abanzima ngokuhamba kwexesha.
Ndingakhetha njani phakathi kwabagwedli abasebenzisa imagnethi kunye nabasebenzisa umoya?
Abarholi bemagnethi bafanele iindawo ezibuthathaka kwingxolo kunye nokumelana okuqhubekayo nangasiphi na isantya sokurhoxa. Abarholi bemimoya banikezela ukumelana okunamandla okwandayo xa kurhoxa, okulinganisa imvakalelo yokurhoxa emanzini. Iinkqubo zemagnethi zifuna ulondolozo oluncinci kwaye zisebenza kwi-40-50 decibels xa kuthelekiswa ne-60-70 decibels kwiimodeli zomoya.
Ngaba ndingakha ijimu yasekhaya esebenzayo engaphantsi kwe-$1,000?
Ijimu yasekhaya esebenzayo inokufumaneka ngaphantsi kwe-$1,000. Umatshini wokurhola osemgangathweni onomtsalane uxabisa i-$400-600. Uhlahlo lwabiwo-mali oluseleyo lugubungela imathi yokuzilolonga ($30-60), iidumbbells ezilungisekayo ($200-300), kunye nesixhobo sokujonga isantya sentliziyo ($50-100). Olu dibaniselwano lubonelela ngokulungiswa komzimba wonke ngaphandle kwezithuba ezinkulu zezixhobo.
Izixhobo ze-cardio zasekhaya kufuneka zigcinwe kangaphi?
Oomatshini bokumelana nemagnethi bafuna ukucocwa kwezitimela rhoqo ngekota kunye nokuhlolwa kwebhanti minyaka le. Abarholi bomoya bafuna ukuthambisa ngetsheyini rhoqo emva kweenyanga ezi-3 okanye iiyure ezingama-50 zokusetyenziswa. Ii-elliptical trainers ziyazuza ekucoceni ithrekhi rhoqo ngenyanga kunye nokuhlolwa kwebholiti kabini ngonyaka. Iibhetri zekhonsoli kufuneka zitshintshwe rhoqo emva kweenyanga ezi-6-12 kuxhomekeke ekubeni zisetyenziswa kangaphi.
Iingxelo kunye neMithombo yangaphandle
Ikholeji yaseMelika yezonyango zeMidlalo - Izikhokelo zokuzilolonga kunye neeNgcebiso zokuzilolonga ekhaya
Ukupapashwa kwezeMpilo eHarvard — Amanani okutsha kweekhalori kwizixhobo zokuzilolonga
Amaziko Olawulo Nokuthintela Izifo — Izikhokelo Zomsebenzi Womzimba KwabaseMelika
Ixesha lokuthumela: Juni-02-2026