"Kuphwanya Khodi: Momwe Mungawerengere Kukhazikika pa Treadmill"

Ponena za cardio,chopondera treadmillNdi chisankho chodziwika bwino kwa okonda masewera olimbitsa thupi ambiri. Amapereka njira yowongoleredwa komanso yosavuta yotenthetsera ma calories, ndipo chinthu chimodzi chomwe chimawonjezera gawo latsopano ku masewera olimbitsa thupi anu ndi kuthekera kosintha kutsamira. Masewera olimbitsa thupi otsamira ndi abwino kwambiri poganizira magulu osiyanasiyana a minofu ndikuwonjezera kutsamira kwa ma calories, koma kumvetsetsa momwe mungawerengere kuchuluka kwa kutsamira pa treadmill kungakhale kosokoneza pang'ono. Osadandaula, chifukwa m'nkhaniyi, tikutsogolerani munjira yowerengera kutsamira kwanu pa treadmill ndikukuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi anu. Tiyeni tiwone mozama!

Dziwani zambiri za kuchuluka kwa malo otsetsereka:

Kukwera kwa mtunda kumatanthauza kukwera kapena kutsetsereka kwa malo othamanga a treadmill. Kumayesa vuto la kukwera lomwe limagwirizanitsidwa ndi malo osalala a treadmill. Kuti muwerengere kuchuluka kwa kukwera, muyenera kudziwa kukwera (monga kusintha kwa kutalika) ndikuthamanga (monga mtunda wopingasa).

Gawo 1: Yesani phindu:

Ma treadmill ambiri amakhala ndi kutsetsereka kosinthika kuyambira 0% mpaka 15%. Kuti muyeze kukwera, ikani kutsetsereka kwa treadmill pa mulingo womwe mukufuna ndikuyesa mtunda woyima kuchokera pamalo okwera kwambiri a kutsetsereka mpaka pansi pa treadmill. Muyeso wa gawo ndi mainchesi kapena masentimita.

Gawo 2: Yesani kuthamanga kwanu:

Kuti muyese mtunda wothamanga, muyenera kupeza mtunda wopingasa womwe uli ndi mtunda wotsetsereka. Yambani pamalo okwera kwambiri pa mtundawo ndikuyesa mtunda kuchokera pamalowo mpaka phazi limodzi mopingasa. Apanso, gawo loyezera lidzakhala mainchesi kapena masentimita.

Gawo 3: Werengani kuchuluka kwa malo otsetsereka:

Tsopano popeza mwapeza miyeso yanu yokwera ndi kuthamanga, kuwerengera kuchuluka kwa kutsika kwanu n'kosavuta. Gawani kutsetsereka ndi stroke ndikuchulukitsa zotsatira zake ndi 100. Izi zikupatsani kuchuluka kwa kutsetsereka. Mwachitsanzo, ngati kutsetsereka kuli mainchesi 10 ndipo kutsetsereka kuli mainchesi 20, kuchuluka kwa kutsetsereka kungakhale (10/20) x 100 = 50%.

Ubwino wa kuchita masewera olimbitsa thupi:

Tsopano popeza mukudziwa momwe mungawerengere kutsamira pa treadmill, tiyeni tiwone ubwino wophatikiza masewera olimbitsa thupi otsamira muzochita zanu:

1. Kumawonjezera kutentha kwa ma calories: Kuyenda kapena kuthamanga m'mwamba kumakakamiza minofu yanu kugwira ntchito molimbika chifukwa kumafanana ndi kukwera phiri kapena masitepe. Kulimbikira kumeneku kumapangitsa kuti thupi lanu lizitentha kwambiri, zomwe zimapangitsa kuti masewera olimbitsa thupi anu akhale ogwira mtima kwambiri.

2. Kulimbitsa Minofu: Kulimbitsa minofu ya m'chiuno, matako, ndi ana a ng'ombe. Mwa kuphatikiza maphunziro olimbitsa minofu ya m'chiuno mu chizolowezi chanu cholimbitsa minofu ya m'chiuno, mutha kulimbitsa minofu ya m'chiuno ndi m'chiuno mwanu.

3. Kupirira kwa Mtima: Kuchita masewera olimbitsa thupi otsamira kungakuthandizeni kulimbitsa mphamvu ya maphunziro anu a mtima, kukuthandizani kulimbitsa kupirira kwanu ndikulimbitsa thanzi lanu lonse la mtima.

4. Kumalimbitsa Kukhazikika ndi Kukhazikika: Kuyenda kapena kuthamanga pamalo opendekeka kumayesa kukhazikika kwanu ndi kukhazikika kwanu, zomwe zimapangitsa minofu kukhala ndi udindo wosunga kaimidwe koyenera.

Kudziwa momwe mungawerengere kutsamira kwa treadmill kungakuthandizeni kumvetsetsa bwino masewera olimbitsa thupi anu. Mukadziwa kuchuluka kwa kutsamira kwanu, mutha kuwona bwino momwe mukupitira patsogolo ndikukhazikitsa zolinga zenizeni zolimbitsa thupi. Masewera olimbitsa thupi otsamira amapereka njira yabwino kwambiri yolunjika magulu osiyanasiyana a minofu, kuwonjezera kutentha kwa ma calories, komanso kukonza thanzi la mtima. Chifukwa chake nthawi ina mukakwera treadmill, musaiwale kugwiritsa ntchito mwayi wa kutsamira kuti mupititse patsogolo masewera olimbitsa thupi anu!