MMENE MUNGAPEZERE NTCHITO YANU YA TREADMILL: MALANGIZO 5 ABWINO KWAMBIRI OCHOKERA KWA DAPOW

Palibe kukana kuti treadmill ndi malo abwino kwambiri ophunzitsira, mosasamala kanthu za mulingo wanu wa thanzi. Tikamaganizira za treadmill, n'zosavuta kuganiza kuti munthu akuthamanga pang'onopang'ono komanso mothamanga. Sikuti izi sizingakhale zosangalatsa kokha, komanso sizimakwaniritsa bwino momwe treadmill yakale imachitira! Pali chifukwa chake malo aliwonse ochitira masewera olimbitsa thupi amakhala ndi treadmill monga muyezo - ndipo sikuti kuthamanga ndiye masewera olimbitsa thupi "odziwikiratu" kwambiri. Nawa malangizo anga apamwamba oti mupindule kwambiri ndi treadmill workouts yanu.

1. Sangalatsani maganizo ndi thupi

Monga momwe zilili ndi chilichonse m'moyo, ndi bwino kusakaniza zinthu. Sitiwerenga buku lomwelo mobwerezabwereza, motero kuchita chizolowezi chomwecho cha treadmill sikudzabweretsa zotsatira zabwino kwambiri. Kuti mupite patsogolo - kumanga kupirira ndi mphamvu, liwiro komanso kulimbitsa thupi - ndikofunikira kusintha zomwe mumachita. Sewerani ndi liwiro, kutsamira ndi nthawi kuti zinthu zisunge zosangalatsa. Mwachitsanzo, mutha kuyenda mwamphamvu potsamira pang'ono kwa mphindi imodzi, kenako muthamange mwachangu ndikutsika pansi kwa masekondi 30, kubwereza kenako kuyenda potsamira kwambiri, ndi zina zotero. Zonsezi zimapangitsa kuti mukhale ndi masewera olimbitsa thupi osangalatsa komanso ogwira mtima!

2. Pitani pa intaneti

Ma treadmill ambiri amabwera ndi mapulogalamu osiyanasiyana, mongaDAPOW's B5-440zomwe zimatsegula dziko la mapulogalamu osangalatsa - ndipo mutha kuthamanga njira zenizeni kuti zinthu zizikhala zosangalatsa. Treadmill idzasintha liwiro lanu ndi kupendekera kwanu kuti mutsanzire njirayo kuti mumve ngati mukutuluka kunja, koma popanda kukhudza. Mapulogalamu adzasakaniza mphamvu kuti musathamange pa liwiro losalekeza. Zotsatira zake ndi masewera olimbitsa thupi ogwira mtima kwambiri, omwe amachititsa thupi lanu kuganiza mozama komanso kugwira ntchito molimbika.

3. Yendani pansi

Mungaganize kuti kukwera treadmill osathamanga kapena kuthamanga ndi nthawi yongotaya nthawi. Ndikukupemphani kuti musiyane (ndithudi). Chimodzi mwa masewera olimbitsa thupi abwino kwambiri omwe mungapange thupi lanu ndi kuyenda. Zachidziwikire, pali zambiri kuposa pamenepo, ndipo apa ndi pomwe ntchito yotsamira imayambira. Mukawonjezera kutsamira, mukupangitsa thupi lanu la pansi kugwira ntchito molimbika kwambiri. Kuphatikiza apo, pamlingo wabwino, mudzakweza kugunda kwa mtima, koma pang'onopang'ono komanso mowongoka. Ubwino wa izi ndikuti mutha kuyamba ndi kutsamira pang'ono ndi liwiro ndipo pang'onopang'ono (kapena mwachangu ngati mukufuna) kuwonjezera izi. Muthanso kukweza ndi kutsika makonzedwe awa panthawi yonse yolimbitsa thupi kuti mukhale ndi nthawi yopuma, zomwe zimalola nthawi zina kuchira.

4. Gwirani ntchito m'dera lomwe mukufuna kugunda kwa mtima wanu

Kudziwa kuti mukuchita masewera olimbitsa thupi m'dera loyenera INU ndi njira yabwino kwambiri yopezera zabwino kwambiri pa masewera olimbitsa thupi anu. Ma treadmill ambiri amabwera ndi masensa olumikizira mtima omwe ali mkati mwake. Chogwira mtima kwambiri komanso cholondola ndi wotchi yowunikira kugunda kwa mtima kapena lamba. Kuti mupeze kugunda kwa mtima komwe mukufuna, choyamba muyenera kugunda kwa mtima wanu kwambiri. Kuwerengera kosavuta. Kungochotsa zaka zanu kuchokera pa 220. Chifukwa chake, ngati muli ndi zaka 40, kugunda kwa mtima kwanu kwakukulu kungakhale 180 beats pamphindi. Nthawi zambiri, ndikulimbikitsidwa kugwira ntchito pakati pa 50 ndi 85% ya MHR yanu, kotero mulingo wa 50% kwa wazaka 40 ungakhale theka la 180 - 90bpm. Zingakhale zothandiza kudziwa komwe muli kuti muwonetsetse kuti mukudziyesa mokwanira. Zingakuthandizeninso kuphunzira pamene mwina mukudzikakamiza kwambiri! Komabe, kugwiritsa ntchito sikelo ya RPE (Rate of Perceived Exertion) kumagwiranso ntchito bwino. Nthawi zambiri, izi zimayambira pa 1-10, ndipo 1 ndi yotsika. Pamene mukuchita masewera olimbitsa thupi, nthawi ndi nthawi mumadzifunsa kuti muli pa sikelo iti. Ngati mukumva kuti mukuyandikira 10, chimenecho ndi chizindikiro china choti muchepetse pang'ono!

5. Limbikitsani masewera olimbitsa thupi anu ndi masewera olimbitsa thupi

Sangalalani ndi masewera olimbitsa thupi anu othamanga pa treadmill, koma onetsetsani kuti mukuchita masewera olimbitsa thupi katatu pa sabata. Izi zitha kuchitika kwa mphindi 20 zokha pogwiritsa ntchito zolemera zina monga ma dumbbell, makina olimbikitsira thupi kapena masewera olimbitsa thupi. Mudzawonjezera kagayidwe kanu ka thupi ndikulimbikitsa mphamvu ndi kamvekedwe.