Kuchepetsa thupi kungakhale ntchito yovuta, makamaka kwa ife amene timakhala otanganidwa.Kupita ku masewera olimbitsa thupi kungakhale kovuta, koma ndi treadmill kunyumba, palibe chowiringula.Kuchita masewera olimbitsa thupi ndi njira yabwino yowotcha zopatsa mphamvu ndikuchotsa mapaundi owonjezera.Nawa malangizo ndi zidule za momwe mungachepetse thupi pa treadmill.
1. Sankhanichopondapo chakumanja
Kusankha treadmill yoyenera ndi sitepe yoyamba yochepetsera thupi.Yang'anani treadmill yokhala ndi mawonekedwe opendekera.Izi zimakulitsa kulimbitsa thupi kwanu ndikukuthandizani kuwotcha ma calories ambiri.Makina opondaponda okhala ndi malo othamanga kwambiri amalola kuti pakhale masewera ovuta komanso ogwira mtima.Kuphatikiza apo, treadmill yokhala ndi mayamwidwe owopsa imapangitsa kukhala kosavuta kugwira ntchito ndi mafupa anu, ndikupangitsa kulimbitsa thupi kwanu kukhala komasuka.
2. Yambani pang'onopang'ono
Chinsinsi chothandizira kuchepetsa thupi pa treadmill ndikuyamba pang'onopang'ono.Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, yambani ndikuyenda pang'onopang'ono kwa mphindi 30.Pang'onopang'ono onjezerani liwiro pakapita nthawi.Ndikofunika kuti musalumphe kwambiri kuti musavulale.Ngati mukuchira kuvulala kapena muli ndi matenda, chonde funsani dokotala wanu musanayambe pulogalamu iliyonse yolimbitsa thupi.
3. Sakanizani
Kuchita masewera olimbitsa thupi omwewo pa treadmill tsiku ndi tsiku kumatha kukhala kotopetsa.Kusakaniza zomwe mumachita kungathandize kupewa kutopa komanso kupangitsa kuti zolimbitsa thupi zanu zikhale zovuta.Sungani thupi lanu mongoyerekeza poyesa njira zosiyanasiyana, kuthamanga ndi nthawi.Kuphatikizira maphunziro apamwamba kwambiri (HIIT) muzolimbitsa thupi zanu kungakuthandizeni kuwotcha zopatsa mphamvu zambiri munthawi yochepa.
4. Onani momwe zinthu zikuyendera
Kuwona momwe mukupitira patsogolo ndikofunikira kuti mukhalebe olimbikitsidwa.Sungani zolemba zolimbitsa thupi kapena gwiritsani ntchito pulogalamuyi kuti mujambule zolimbitsa thupi zanu, kuphatikiza mtunda, kuthamanga ndi zopatsa mphamvu zomwe zatenthedwa.Kuwona momwe mukupitira patsogolo kungakuthandizeni kuwona kusintha pakapita nthawi ndikukulimbikitsani kuti mupitilize.Komanso, kukhala ndi zolinga zenizeni kungakuthandizeni kuti musamangoganizira za ulendo wanu wochepetsa thupi.
5. Limbikitsani kulimbitsa thupi kwanu
Kudya zakudya zopatsa thanzi komanso kukhala ndi madzi okwanira ndikofunikira monga kuchita masewera olimbitsa thupi.Limbikitsani kulimbitsa thupi kwanu ndi chakudya chathanzi kapena zokhwasula-khwasula musanayambe kapena mutatha maphunziro aliwonse.Onetsetsani kuti mwamwa madzi ambiri musanachite masewera olimbitsa thupi, panthawi, komanso mukamaliza kuti mukhale ndi hydrated.
6. Onjezerani maphunziro a mphamvu
Kuonjezera maphunziro amphamvu ku masewera olimbitsa thupi a treadmill kungakuthandizeni kuwotcha ma calories ambiri ndikumanga minofu.Phatikizani zolimbitsa thupi kapena zolimbitsa thupi monga mapapu, squats, ndi kukankha-muzochita zanu zolimbitsa thupi.Maphunziro amphamvu angakuthandizeni kumanga minofu ndikulimbikitsa metabolism yanu.
7. Osataya mtima
Kuonda ndi ulendo womwe umafuna kudzipereka ndi kuleza mtima.Musataye mtima ngati simukuwona zotsatira nthawi yomweyo.Pitirizani kuchita masewera olimbitsa thupi, idyani zathanzi komanso kukhala okhudzidwa.Kumbukirani, wodekha komanso wosasunthika amapambana masewerawo.
Pomaliza, kuchepetsa thupi pa treadmill kumatheka ndi kuganizira komanso kukonzekera koyenera.Posankha treadmill yoyenera, kuyambira pang'onopang'ono, kusakaniza chizolowezi chanu, kufufuza momwe mukuyendera, kulimbikitsa masewera olimbitsa thupi, kuwonjezera mphamvu zolimbitsa thupi ndikukhalabe okhudzidwa, mukhoza kukwaniritsa zolinga zanu zolemetsa.Ndi malangizo ndi zidule izi, mudzakhala athanzi komanso osangalala.
Nthawi yotumiza: Jun-05-2023