Kukhala ndi treadmill kwayamba kukhala kofala ngati kukhala ndi membala wa gym. Ndipo n'zosavuta kumvetsa chifukwa chake. Monga tafotokozera m'ma blog am'mbuyomu,ma treadmill arZimasinthasintha kwambiri, ndipo zimakupatsani ulamuliro wonse womwe mungafune pa malo anu ochitira masewera olimbitsa thupi, nthawi, zachinsinsi komanso chitetezo.
Kotero positi iyi ikunena za kugwiritsa ntchito bwino makina anu othamanga. Kodi masewera olimbitsa thupi anu ayenera kukhala aatali bwanji? Kodi ndi malingaliro ati abwino omwe muyenera kukhala nawo mukamathamanga pamsewu wopanda pake? Kodi muyenera bwanji kuyendetsa bwino kuthamanga kwanu mkati ndi kunja? Tiyeni tiwone mavuto atatu awa:
1. Kutalika koyenera kwa masewera olimbitsa thupi…
Zimadalira inu nokha, zolinga zanu, komanso nthawi yomwe mwakhala mukuthamanga! Chofunika apa ndichakuti musayerekezere masewera olimbitsa thupi anu ndi a wina aliyense. Ngati ndinu woyamba kumene, ntchito yanu yothamanga pa treadmill ikhoza kutengera kuyenda mwamphamvu. Gwiritsani ntchito sikelo ya RPE - Rate of Perceived Exertion - kuti muyese liwiro lanu. 10/10 ndi khama lalikulu kwambiri, 1/10 sikuyenda bwino. Mutha kugwiritsa ntchito izi kuti zikutsogolereni, kaya 10/10 ndi kuthamanga mwachangu kapena kuyenda mwamphamvu kwa inu.
Kwa oyamba kumene, kutenthetsa thupi kwa mphindi zisanu pa 3-4/10, ndi 6-7/10 kwa mphindi 10-15 ndikubwerera ku 3-4/10 yanu kuti muziziritse thupi kwa mphindi zitatu ndi malo abwino oyambira. Wonjezerani nthawi yanu yochita masewera olimbitsa thupi pang'onopang'ono ndi mphindi ndikuwonjezera liwiro lanu la ntchito mwachangu momwe mungathere.
Ngati ndinu wothamanga wodziwa bwino ntchito, mudzadziwanso kuti kugwiritsa ntchito bwino makina anu othamanga kumadalira zolinga zanu. Kodi mukufuna kukulitsa liwiro lanu ndi mphamvu zanu, kapena kupirira kwanu? Kudziwa kusiyana pakati pa mphamvu ndi kupirira, chifukwa mawu awa nthawi zambiri amagwiritsidwa ntchito mosiyanasiyana (molakwika). Mphamvu ndi nthawi yomwe masewera olimbitsa thupi angachitike pamlingo wapamwamba kwambiri. Kupirira ndi kuthekera kwanu kupitiriza kuchita masewera olimbitsa thupi kwa nthawi yayitali.
Kotero ngati mukufuna kukonza nthawi yanu ya 5k mwachitsanzo, ichi ndi cholinga cha liwiro ndi mphamvu. Muyenera kuphunzitsa kuthamanga mosiyanasiyana; kuthamanga, nthawi ndi kuthamanga komanso kuthamanga kosavuta. Simukusowa mphunzitsi pa izi, chifukwa mapulani ophunzitsira aulere amapezeka mosavuta patsamba lodziwika bwino monga Runner's World. Komabe, nthawi zonse mverani thupi lanu, phunzitsani mphamvu kuti muthandizire masewera anu ndipo musanyalanyaze kukhumudwa komwe kumachitika mobwerezabwereza chifukwa kumayambitsa mavuto akuluakulu. Tengani masiku okwanira opumula ndikufunsa upangiri kwa katswiri wa physiotherapy ngati thupi lanu likukuuzani kuti liyenera kutero.
Ngati mukufunafuna cholinga chopirira monga marathon kapena ultra marathon, ndiye kuti mukuyesetsa kuti mupirire kutopa. Izi zonse zimadalira nthawi m'miyendo yanu, ndipo kusonkhanitsa mtunda pang'onopang'ono mu aerobic zone - zone 2 - ndi njira imodzi yabwino kwambiri yopezera izi.
Gawo lachiwiri limatanthauza kuti mukuthamanga ndi kugunda kwa mtima wanu pansi pa malire anu a aerobic, ndipo nthawi zambiri ndi gawo lomwe silikuganiziridwa kwambiri koma lothandiza kwambiri pophunzira. Ndi liwiro labwino, komwe mungalankhule mosavuta komanso kutseka pakamwa panu ndi mpweya wanu wa m'mphuno pamene mukuchita izi. Limamveka bwino, limawonjezera thanzi lanu la mtima, thanzi la kagayidwe kachakudya ndi VO2 Max. Kukonza maziko anu a aerobic kudzakuthandizaninso kuti mufulumire komanso kukulitsa kupirira kwanu. Muyeneradi kuthamanga pang'onopang'ono kuti muthamange mwachangu. Ndi kupambana kwa aliyense.
Ngakhale ndimakonda kwambiri kutuluka panja kuti mukachite masewerawa, mutha kuwonjezera nthawi yomwe mumagwiritsa ntchito pochita masewera olimbitsa thupi a zone 2 pomvera nyimbo kapena kungolola maganizo anu kuyandama. Ganizirani izi ngati njira yosinkhasinkha mosuntha komwe simuyenera kuda nkhawa ndi kupewa anthu omwe ali panjira yanu kapena kupunthwa pamalo osalinganika. Ikhoza kukhala njira yabwino yophunzitsira, ingotsimikizirani kuti palibe ana/ziweto/zolepheretsa pafupi ndi malo anu oyenda ngati mukufuna kupita ku zone 2. Izi zikumveka ngati nzeru, ndikudziwa, koma nthawi zonse ndibwino kukumbukira kuti mukuthamanga pamalo oyenda.
2. Kuthana ndi kusungulumwa.
Kaya kuthamanga m'nyumba n'kotopetsa kapena ayi kumadalira maganizo anu komanso momwe mumaonera nthawi yanu pa treadmill. Ngati mukuganiza kuti idzakhala nkhondo yamaganizo, ndiye kuti mwina idzakhaladi nkhondo. Koma ngati mumaganizira za nthawi yanu yopondaponda ngati nthawi yanu; nthawi yomwe simulola kupsinjika maganizo, mavuto kapena mavuto a tsiku ndi tsiku kulowa m'maganizo mwanu, ndiye kuti idzakhala malo othawirako zonsezi komanso chinthu choti mukhumbire ndikuchiyembekezera.
Nyimbo ndi bwenzi lanu lapamtima pano. Pangani playlist ya nyimbo zomwe mumakonda zomwe zimadalira nthawi yomwe mukufuna kuphunzira, ndipo musamangoyang'ana nthawi. Ingodzitaya mu nyimbo ndikuthamanga mpaka playlist itatha. Ngati muli ndi zinthu zomwe zikukuvutitsani, mwina mudzapeza kuti zakonzedwa bwino mukamaliza kuthamanga kwanu.
Kumbukirani kuti ngati mukuchita masewera olimbitsa thupi kuti mupirire, nthawi yochulukirapo yomwe mungathe kupirira pa treadmill, mudzakhala ndi nthawi yabwino yochitira masewerawa tsiku la mpikisano. Ngati mungathe kukhala nthawi yayitali pa treadmill, mungagwiritse ntchito zimenezo ngati maphunziro a maganizo pa mpikisano wautali.
Kuthamanga motsogozedwa ndi njira ina yabwino yothetsera kutopa. Mphunzitsi wanu wokondedwa wogwiritsa ntchito mapulogalamu ndi mphunzitsi wanu, mnzanu wothamanga, wolimbikitsa komanso wodzidalira pa nthawi zomwe mukufunikira kwambiri. Kumvetsera nthawi yomwe simukufuna kuganizira za nthawi, mtunda kapena zomwe zikuchitika tsiku limenelo ndi njira yabwino kwambiri yoti mukhale nayo m'thumba mwanu.
3. Sungani bwino masewera anu othamanga pa makina opumira komanso kuthamanga panja.
Ngati zikuwoneka zosavuta kuthamanga pa treadmill kuposa panja, ndichifukwa chake zili choncho. Mukathamanga m'nyumba, simukulimbana ndi kukana mpweya, kapena mapiri ang'onoang'ono ndi mipata ya msewu kapena njira.
Kuti muthe kutsanzira kuthamanga panja pa treadmill, nthawi zonse tsatirani 1% ya kutsamira. Kukana pang'ono kumeneku kumathandiza kutsanzira kuthamanga pansi; momwe kumamvekera pa miyendo yanu, komanso momwe mtima wanu umakhudzira kugunda kwa mtima komanso kuchuluka kwa mpweya womwe umagwiritsidwa ntchito.
Komabe, njira yabwino kwambiri yolumikizira kusiyana pakati pa ziwirizi ndikugwiritsa ntchito kuphatikiza kwa treadmill ndi kuthamanga panja. Zonsezi zili ndi gawo lawo pakuchita masewera olimbitsa thupi, kotero ngakhale kungothamanga kamodzi pa sabata panja kungathandize thupi lanu kusintha kuchoka pa chimodzi kupita ku china. Kuchita izi kumatanthauza kuti kupambana kwanu pa masewera olimbitsa thupi omwe mwapeza movutikira kumasamutsidwa bwino ku mpikisano uliwonse kapena kuthamanga kosangalatsa komwe mumachita.
Pamapeto pake, mukufuna kuti thupi lanu likhale lamphamvu komanso lolimba, ndipo zimenezi zikutanthauza kuchita masewera olimbitsa thupi mokwanira. Ngati mukungothamanga ndi lamba wofewa komanso wokhazikika, mafupa anu adzamva bwino ngati mwadzidzidzi musintha kukhala malo olimba komanso osafanana akunja. Kumbali ina, kuthamanga pa treadmill kumakhala kosangalatsa pang'ono pa thupi lanu ndipo kudzakuthandizani kukhala ndi moyo wautali mukamathamanga pamene mukuchita masewera olimbitsa thupi kuti mukwaniritse zolinga zanu. Gwiritsani ntchito njira imeneyi kuti mugwiritse ntchito bwino treadmill yanu, ndipo ndalama zomwe mwaika - zakuthupi komanso zachuma - zidzakupatsani phindu.
Nthawi yotumizira: Okutobala-18-2024