Kugwiritsa ntchito treadmill moyenera kungakuthandizeni kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala. Nawa maupangiri ogwiritsira ntchito bwino treadmill:
1. Kutenthetsa: Yambani ndi kutentha pang'onopang'ono kwa mphindi 5-10, pang'onopang'ono kuwonjezera kugunda kwa mtima wanu ndikukonzekera minofu yanu yolimbitsa thupi.
2. Kaimidwe koyenera: Khalani olunjika ndi mapewa kumbuyo ndi pansi, zochitika zapakati, ndi maso akuyang'ana kutsogolo. Osatsamira pa armrest pokhapokha pakufunika.
3. Kugundana kwa phazi: Imani pakati pa phazi ndikugudubuza kutsogolo kwa mpira wa phazi. Pewani kuchita zinthu zambiri, zomwe zingakuvulazeni.
4. Phatikizani zokonda: Kugwiritsa ntchito kupendekera kumatha kuwonjezera mphamvu ya masewera olimbitsa thupi ndikuwongolera magulu osiyanasiyana a minofu. Yambani ndi kupendekeka pang'ono, kenako onjezerani pang'onopang'ono.
5. Sinthani liŵiro lanu: Sakanizani liŵiro lanu, kuphatikizapo nthaŵi ya kuthamanga kwambiri kapena kuyenda ndi kuchira pang’onopang’ono. Izi zitha kuthandiza kukonza thanzi lanu lamtima ndikuwotcha ma calories ambiri.
6. Khalani ndi zolinga: Khazikitsani zolinga zanu zenizeni, zomwe mungathe kuzikwanitsachopondapondamaphunziro, monga mtunda, nthawi, kapena zopatsa mphamvu kuwotchedwa. Izi zitha kukuthandizani kuti mukhale okhudzidwa ndikuwonetsetsa momwe mukupita patsogolo.
7. Khalanibe ndi hydrated: Imwani madzi musanayambe, mkati, ndi pambuyo pa kulimbitsa thupi kwanu kuti mukhale ndi hydrated, makamaka ngati mukuchita masewera olimbitsa thupi kwa nthawi yaitali.
8. Valani nsapato zoyenera: Gwiritsani ntchito nsapato zoyenera zothamanga zomwe zimapereka mpumulo wokwanira ndi chithandizo kuti muteteze mapazi anu ndi mfundo.
9. Yang'anirani kugunda kwa mtima wanu: Onetsetsani kugunda kwa mtima wanu panthawi yolimbitsa thupi kuti muwonetsetse kuti mukugwira ntchito moyenerera kuti mukwaniritse zolinga zanu zolimbitsa thupi.
10. Kuziziritsa: Kuziziritsa kwa mphindi 5-10 pang'onopang'ono kuti muthandize thupi lanu kuchira ndi kuchepetsa kupweteka kwa minofu.
11. Mvetserani thupi lanu: Ngati mukumva kupweteka kapena kusapeza bwino, chepetsani kapena siyani kuchita masewera olimbitsa thupi. Ndikofunika kudziwa malire anu ndikupewa kudzikakamiza kwambiri.
12. Gwiritsani ntchito zida zotetezera: Nthawi zonse mugwiritseni ntchito zotetezera pamene mukuyenda pa chopondapo ndipo sungani dzanja lanu pafupi ndi batani loyimitsa ngati mukufunika kuyimitsa lamba mwamsanga.
13. Sinthani zolimbitsa thupi zanu: Kuti mupewe kunyong'onyeka ndi kusasunthika, sinthani zanuchopondaponda kulimbitsa thupi mosiyanasiyana kupendekera, liwiro, ndi nthawi.
14. Ganizirani za fomu: Samalani mmene mukuthamangira kapena kuyenda kuti mupewe zizoloŵezi zoipa zimene zingakuvulazeni.
15. Kupumula ndi Kuchira: Dzipatseni masiku ochepa pakati pa masewera olimbitsa thupi othamanga kwambiri kuti thupi lanu libwererenso ndikupewa kuchita masewera olimbitsa thupi.
Potsatira malangizowa, mutha kukulitsa luso lanu lolimbitsa thupi, kulimbitsa thupi lanu, ndikusangalala ndi masewera olimbitsa thupi otetezeka komanso osangalatsa.
Nthawi yotumiza: Dec-16-2024