Kugwiritsa ntchito bwino makina opukutira matayala kungakuthandizeni kuchita bwino masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala. Nazi malangizo ena ogwiritsira ntchito makina opukutira matayala moyenera:
1. Kutenthetsa thupi: Yambani ndi kutenthetsa thupi pang'onopang'ono kwa mphindi 5-10, pang'onopang'ono kukweza kugunda kwa mtima wanu ndikukonzekeretsa minofu yanu kuti igwire ntchito yolimbitsa thupi.
2. Kaimidwe koyenera: Khalani wowongoka, mapewa anu akubwerera mmbuyo ndi pansi, zochita zapakati, ndi maso anu akuyang'ana kutsogolo. Musatsamire pa chopumira cha mkono pokhapokha ngati pakufunika kutero.
3. Kugunda phazi: Kugwera pakati pa phazi ndikugubuduza patsogolo kufika pa mpira wa phazi. Pewani kuyenda mobwerezabwereza, zomwe zingayambitse kuvulala.
4. Kusakaniza mapendekero: Kugwiritsa ntchito njira yotsamira kungakulitse mphamvu ya masewera olimbitsa thupi anu ndikulunjika magulu osiyanasiyana a minofu. Yambani ndi kutsamira pang'ono, kenako pang'onopang'ono muwonjezere.
5. Sinthani liwiro lanu: Sakanizani liwiro lanu, kuphatikizapo nthawi yothamanga kwambiri kapena kuyenda komanso nthawi yochira pang'onopang'ono. Izi zingathandize kukonza thanzi lanu la mtima ndi kutentha ma calories ambiri.
6. Khazikitsani zolinga: Khazikitsani zolinga zenizeni komanso zoyezeka zomwe zingayesedwe kwa inumakina opumira matayalamaphunziro, monga mtunda, nthawi, kapena ma calories otenthedwa. Izi zingakuthandizeni kukhala ndi chilimbikitso ndikutsatira momwe mukuyendera.
7. Khalani ndi madzi okwanira: Imwani madzi musanayambe, mukuchita masewera olimbitsa thupi, komanso mutatha kuchita masewera olimbitsa thupi kuti mukhale ndi madzi okwanira, makamaka ngati mukuchita masewera olimbitsa thupi kwa nthawi yayitali.
8. Valani nsapato zoyenera: Gwiritsani ntchito nsapato zoyenera zothamanga zomwe zimakupatsirani chitetezo chokwanira komanso zothandizira kuti mapazi ndi mafupa anu atetezeke.
9. Yang'anirani kugunda kwa mtima wanu: Yang'anirani kugunda kwa mtima wanu panthawi yochita masewera olimbitsa thupi kuti muwonetsetse kuti mukugwira ntchito pamlingo woyenera kuti mukwaniritse zolinga zanu zolimbitsa thupi.
10. Kuziziritsa: Ziritsani kwa mphindi 5-10 pang'onopang'ono kuti thupi lanu libwererenso ndikuchepetsa kupweteka kwa minofu.
11. Mvetserani thupi lanu: Ngati mukumva kupweteka kapena kusasangalala, chepetsani liwiro kapena siyani kuchita masewera olimbitsa thupi. Ndikofunikira kudziwa malire anu ndikupewa kudzikakamiza kwambiri.
12. Gwiritsani ntchito zinthu zotetezera: Nthawi zonse gwiritsani ntchito zida zotetezera mukamathamanga pa treadmill ndipo ikani dzanja lanu pafupi ndi batani loyimitsa ngati pakufunika kuyimitsa lamba mwachangu.
13. Sinthani masewera olimbitsa thupi anu: Kuti mupewe kutopa ndi kuima, sinthani masewera anumakina opumira matayala maseŵero olimbitsa thupi mwa kusintha kutsika, liwiro, ndi nthawi.
14. Yang'anani kwambiri mawonekedwe: Samalani momwe mumathamangira kapena kuyendera kuti mupewe zizolowezi zoipa zomwe zingayambitse kuvulala.
15. Kupuma ndi Kuchira: Dzipatseni masiku ochepa opuma pakati pa masewera olimbitsa thupi amphamvu kwambiri kuti thupi lanu libwererenso ndikupewa kuchita masewera olimbitsa thupi mopitirira muyeso.
Mwa kutsatira malangizo awa, mutha kugwiritsa ntchito bwino kwambiri masewera olimbitsa thupi anu a treadmill, kukulitsa thanzi lanu, ndikusangalala ndi masewera olimbitsa thupi otetezeka komanso osangalatsa.
Nthawi yotumizira: Disembala-16-2024