Palibe kukana kuti treadmill ndi nsanja yophunzitsira yosangalatsa, kaya muli ndi mphamvu zotani.Tikaganizira za kulimbitsa thupi kwa treadmill, n'zosavuta kuti tiganizire wina akuyenda mofulumira, mofulumira.Sikuti izi zitha kukhala zosasangalatsa, komanso sizikuchita chilungamo chachikulu chakale!Pali chifukwa chake malo ochitira masewera olimbitsa thupi aliwonse amakhala ndi ma treadmill monga muyezo - ndipo sikuti kungothamanga ndiye masewera "owonekera" kwambiri.Nawa malangizo anga apamwamba kuti mupindule kwambiri ndi masewera olimbitsa thupi a treadmill.
1. Kusangalatsa maganizo ndi thupi
Monga ndi chilichonse m'moyo, ndi bwino kusakaniza zinthu.Sitiwerenga buku lomwelo mobwerezabwereza, kotero kuti kuchita chizoloŵezi chakale chopondapo sikudzapindulanso.Kuti mupite patsogolo - khalani opirira komanso olimba, kuthamanga komanso kulimbitsa thupi kwathunthu - ndikofunikira kusintha zomwe mumachita.Sewerani mozungulira mwachangu, molunjika komanso nthawi kuti zinthu zikhale zosangalatsa.Mwachitsanzo, mutha kuyenda motsika pang'onopang'ono kwa mphindi imodzi, kenako kuthamanga mwachangu komanso mosabisa kwa masekondi 30, kubwereza kenako ndikuyenda pamtunda wapamwamba, ndi zina zambiri. Zonsezi zimapangitsa kulimbitsa thupi kosangalatsa komanso kothandiza!
2. Pitani pafupifupi
Ma treadmill ambiri amabwera ndi mapulogalamu kapena mapulogalamu osiyanasiyana, mongaDAPOW ndi B5-440zomwe zimatsegula dziko la mapulogalamu osangalatsa - ndipo mukhoza kuyendetsa njira zenizeni kuti musunge zinthu zosangalatsa.Chopondapo chikusintha liwiro lanu ndikutengera njira kuti mumve ngati kunja, koma osakhudzidwa.Mapulogalamu adzasakaniza mphamvu kuti musamayende mosalekeza.Zotsatira zake zimakhala zolimbitsa thupi zogwira mtima kwambiri, zomwe zimapangitsa kuti thupi lanu lizingoganizira komanso kulimbikira kwambiri.
3. Yendani
Mutha kuganiza kuti kukwera pa treadmill ndikusathamanga kapena kuthamanga ndikungotaya nthawi.Ndikupempha (mwamphamvu) kusiyana.Chimodzi mwazinthu zabwino zolimbitsa thupi zomwe mungadutse thupi lanu ndikuyenda.Zoonadi, pali zochulukirapo kuposa izo, ndipo apa ndipamene ntchito yochepetsera imabwera. Mwa kuonjezera kupendekera, mukupangitsa kuti thupi lanu lakumunsi ligwire ntchito molimbika kwambiri.Kuonjezera apo, pamlingo wabwino, mudzakweza mtima kugunda, koma pang'onopang'ono, kuthamanga kwambiri.Kukongola kwa izi ndikuti mutha kuyamba ndi kutsika pang'ono ndi liwiro ndipo pang'onopang'ono (kapena mwachangu ngati mukusangalala) kuonjezera izi.Mukhozanso kutenga zosinthazi mmwamba ndi pansi panthawi yonse yolimbitsa thupi kuti mukhale ndi nthawi, zomwe zimalola nthawi zina zochira.
4. Gwirani ntchito pamalo omwe mukufuna kugunda kwa mtima wanu
Kudziwa kuti mukuchita masewera olimbitsa thupi pamalo oyenera kwa INU ndi njira yabwino kwambiri yopezera masewera olimbitsa thupi.Ma treadmill ambiri amabwera ndi masensa omangidwa mkati.Chothandiza kwambiri komanso cholondola ndi wotchi yowunikira kugunda kwamtima kapena lamba.Kuti muzindikire kugunda kwa mtima womwe mukufuna, choyamba muyenera kugunda kwambiri.Kuwerengera kosavuta.Ingochotsa zaka zanu kuchokera pa 220. Choncho, ngati muli ndi zaka 40, kugunda kwa mtima kwakukulu kungakhale kugunda 180 pamphindi.Nthawi zambiri, amalangizidwa kuti azigwira ntchito pakati pa 50 ndi 85% ya MHR yanu, kotero kuti mulingo wa 50% kwa wazaka 40 ukhoza kukhala theka la 180 - 90bpm.Zingakhale zothandiza kudziwa komwe muli kuti muwonetsetse kuti mukudzitsutsa mokwanira.Zidzakuthandizaninso kuphunzira pamene inunso mukukankhira patali kwambiri!Izi zati, kugwiritsa ntchito RPE (Rate of Perceived Exertion) sikelo imagwiranso ntchito bwino.Kawirikawiri, izi zimachokera ku 1-10, ndi 1 kukhala yotsika.Pamene mukuchita masewera olimbitsa thupi, nthawi ndi nthawi mumadzifunsa kuti pamlingo womwe muli.Ngati mukumva kuti mukuyandikira 10, ndicho chizindikiro china kuti muchepetse pang'ono!
5. Limbikitsani kulimbitsa thupi kwanu ndikulimbitsa thupi
Sangalalani ndi masewera olimbitsa thupi, koma onetsetsani kuti mukuphunzitsanso mphamvu zonse za thupi katatu pa sabata.Izi zitha kukhala mphindi 20 zokha kugwiritsa ntchito zolemetsa zaulere monga ma dumbbells, makina olimbikira kapena masewera olimbitsa thupi.Mudzawonjezera kagayidwe kanu ndikulimbikitsa mphamvu ndi kamvekedwe.
Nthawi yotumiza: Sep-05-2023