Kuwunika Treadmill: Buku Lonse Lakumanga Minofu

Ma Treadmill ndi zida zolimbitsa thupi zomwe zimagwiritsidwa ntchito ndi anthu ambiri omwe amatsata zolimbitsa thupi.Kaya ndinu oyamba kumene kapena okonda zolimbitsa thupi, kudziwa kuti ndi minofu iti yomwe mumalowera ndikofunikira kuti muwongolere zolimbitsa thupi zanu ndikukwaniritsa zolinga zanu zolimbitsa thupi.Mu blog iyi, tiyang'ana mwatsatanetsatane minofu yosiyanasiyana yomwe treadmill imagwira ntchito kuti muthe kupanga chisankho chodziwa momwe mungalimbitsire bwino thupi lanu.

1. Minofu yapansi:

Quadriceps:
Quadriceps ndi minofu inayi yomwe ili kutsogolo kwa ntchafu ndipo ndi minofu ikuluikulu yomwe imagwiritsidwa ntchito pogwiritsira ntchito chopondapo.Panthawi yotseguka ya sitepe iliyonse, minofuyi imagwirira ntchito limodzi kuti iwonjezere bondo.Kuti muwongolere ma quadriceps, onjezani kupendekera kwa chopondapo kapena yang'anani kuyenda kapena kuthamanga kukwera.

Hamstrings:
Mitsempha, yomwe ili kumbuyo kwa ntchafu, imathandiza bondo kusinthasintha ndikugwira ntchito yofunika kwambiri pa mphamvu yonse ya mwendo.Ngakhale kuti treadmill imagwiritsa ntchito quadriceps, imayambitsanso ma hamstrings kuti akhazikitse mwendo ndi sitepe iliyonse.

Glutes:
Minofu ya gluteal, kuphatikizapo gluteus maximus, gluteus medius, ndi gluteus minimus, ndi minofu yaikulu ya matako.Minofu iyi imakhazikika m'munsi mwa thupi lanu panthawi yolimbitsa thupi.Kuti muwonjezere kuyanjana kwa chiuno, tambani chopondapo kapena yendani kapena kuthamanga pamalo osagwirizana.

Mavericks:
Mukamagwiritsa ntchito chopondapo, minofu ya ng'ombe, kuphatikizapo gastrocnemius ndi soleus, imagwira ntchito mwamphamvu.Amathandiza kukweza pansi ndikuyatsidwa ndikuyenda kulikonse (makamaka panthawi yothamanga).Sankhani kukwera kwa ng'ombe kapena kuphatikiza kukwera mtunda ndi ma sprints kuti mupititse patsogolo minofu iyi.

2. Minofu yapakati ndi yakumtunda kwa thupi:

Pamimba:
Minofu ya m'mimba imagwira ntchito yofunika kwambiri pakukhazikika kwa thunthu pogwiritsa ntchito chopondapo.Ngakhale kuti sakulunjika mwachindunji, amakulolani kuti mukhale ndi kaimidwe kabwino komanso moyenera panthawi yolimbitsa thupi.Kuti mupitirize kugwira ntchito pachimake chanu, ganizirani kuchita masewera olimbitsa thupi pambali kapena kulimbitsa thupi pa treadmill.

Zikwapu:
Zomwe zili kumbali zonse za mimba, obliques amathandizira kuzungulira kwa thunthu ndikuyenda mbali ndi mbali.Kuti mupindule kwambiri ndi minofu imeneyi, gwiritsani ntchito mapapu am'mbali kapena kupotoza matabwa pa treadmill.

Minofu yakumbuyo:
Ngakhale kuti treadmill kuyenda ndi kuthamanga sikuli kofunikira kwambiri, kumagwiritsa ntchito minofu yambiri yam'mbuyo, kuphatikizapo erector spinae, rhomboids, ndi trapezius.Minofu iyi imagwirira ntchito limodzi kuti ikhazikitse msana wanu panthawi yoyenda.Imalimbitsa mafupa am'mbuyo mwa kukhala ndi kaimidwe koyenera, kuyang'ana kutsogolo pang'ono, ndikuwonjezera kuyenda kwa mkono mukugwira zogwirira ntchito.

Makina opondapondandi chida chosunthika komanso chothandiza cha zida zolimbitsa thupi zomwe zimalimbana ndi minofu yambiri.Kudziwa kuti ndi minofu iti yomwe imagwira ntchito kwambiri pochita masewera olimbitsa thupi kumakupatsani mwayi wopanga masewera olimbitsa thupi omwe amakulitsa kuyesetsa kwanu kuti mukwaniritse zomwe mukufuna.Kumbukirani kuphatikizira kusinthasintha kwa liwiro, kupendekera, ndi kusuntha kwa manja kosiyanasiyana kuti muwonjezere kukhudzika kwa minofu ndikuchita masewera olimbitsa thupi athunthu.Gwiritsani ntchito treadmill ngati chida cholimbitsa thupi chonse ndikusangalala ndi zabwino zambiri zomwe zingakupatseni mukamapita ku moyo wathanzi.