"Kusokoneza Khodi: Momwe Mungawerengere Kutsika pa Treadmill"

Pankhani ya cardio,chopondapondandi chisankho chodziwika kwa ambiri okonda masewera olimbitsa thupi.Amapereka njira yowongolera komanso yabwino yowotchera zopatsa mphamvu, ndipo chinthu chimodzi chomwe chimawonjezera gawo latsopano pakulimbitsa thupi kwanu ndikutha kusintha momwe mumayendera.Kuchita masewera olimbitsa thupi ndikwabwino kulunjika magulu osiyanasiyana a minofu ndikuwonjezera kutentha kwa calorie, koma kumvetsetsa momwe mungawerengere kuchuluka kwa maperesenti pa treadmill kungakhale kosokoneza.Osadandaula, chifukwa m'nkhaniyi, tikutsogolerani powerengera matreadmill yanu ndikuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi.Tiyeni tione mozama!

Phunzirani za magawo otsetsereka:

Incline peresenti imatanthawuza kutsetsereka kapena kutsetsereka kwa treadmill.Imawerengera zovuta zomwe zimayenderana ndi malo athyathyathya a treadmill.Kuti muwerengere kupendekera kwa maperesenti, muyenera kudziwa kukwera (ie kusintha kokwera) ndi kuthamanga (ie mtunda wopingasa).

Gawo 1: Yezerani zomwe zapindula:

Ma treadmill ambiri amakhala ndi mawonekedwe osinthika a 0% mpaka 15%.Kuti muyeze kukwera, ikani kupendekera kwa chopondapo kumlingo womwe mukufuna ndikuyesa mtunda woyima kuchokera pamalo okwera kwambiri kupita kumunsi kwa chopondapo.Muyeso wa muyeso ndi mainchesi kapena centimita.

Gawo 2: Yesani kuthamanga kwanu:

Kuti muyeze mtunda wothamanga, muyenera kupeza mtunda wopingasa wophimbidwa ndi malo otsetsereka.Yambirani pamalo otsetsereka kwambiri ndipo yesani mtunda kuchokera pamenepo kupita ku phazi limodzi mopingasa.Apanso, gawo la muyeso lidzakhala mainchesi kapena ma centimita.

Khwerero 3: Werezerani kuchuluka kwa malo otsetsereka:

Tsopano popeza muli ndi miyeso yokwera ndi kuthamanga, kuwerengera kuchuluka kwanu ndikosavuta.Gawani otsetsereka ndi sitiroko ndikuchulukitsa zotsatira ndi 100. Izi zidzakupatsani chiwerengero cha otsetsereka.Mwachitsanzo, ngati otsetsereka ndi mainchesi 10 ndipo otsetsereka ndi mainchesi 20, otsetsereka pa zana angakhale (10/20) x 100 = 50%.

Ubwino wa masewera olimbitsa thupi:

Tsopano popeza mukudziwa kuwerengera mayendedwe pa treadmill, tiyeni tiwone maubwino ophatikizira masewera olimbitsa thupi muzochita zanu:

1. Kumawonjezera kutenthedwa kwa ma calorie: Kuyenda kapena kuthamanga kumtunda kumapangitsa minofu yanu kugwira ntchito molimbika chifukwa imatengera zomwe mukufuna kukwera phiri kapena masitepe.Khama lowonjezerekali limapangitsa kuti ma calorie awotchedwe kwambiri, kupangitsa kulimbitsa thupi kwanu kukhala kogwira mtima.

2. Kutengana kwa Minofu: Maphunziro a Inline amatsata ma glutes, hamstrings, ndi ana a ng'ombe.Mwa kuphatikiza maphunziro okhazikika muzochita zanu zamatreadmill, mutha kulimbikitsa ndikumveketsa magulu a minofu awa.

3. Kupirira kwamtima: Kuchita masewera olimbitsa thupi kungapangitse kuwonjezereka kwa maphunziro a mtima wanu, kukuthandizani kuti mukhale opirira komanso kuti mukhale olimba mtima.

4. Kumawonjezera Kukhazikika ndi Kukhazikika: Kuyenda kapena kuthamanga pamtunda wokhotakhota kumakulepheretsani kukhazikika ndi kukhazikika kwanu, kuyambitsa minofu yomwe imayang'anira kuti ikhale yoyenera.

Kudziwa momwe mungawerengere kupendekera kwa treadmill kungakuthandizeni kumvetsetsa bwino zolimbitsa thupi zanu.Podziwa kuchuluka kwanu, mutha kuwona bwino momwe mukupita ndikukhazikitsa zolinga zolimbitsa thupi.Kuchita masewera olimbitsa thupi kumapereka njira yabwino kwambiri yolondolera magulu osiyanasiyana a minofu, kuonjezera kutentha kwa calorie, komanso kulimbitsa thupi la mtima.Chifukwa chake nthawi ina mukadzadumphira pa treadmill, musaiwale kugwiritsa ntchito mwayi wolimbitsa thupi lanu kuti mukhale okwera kwambiri!