Pofuna kukhala ndi moyo wathanzi paulendo, treadmill yakhala chida chodziwika bwino cha masewera olimbitsa thupi kwa anthu ambiri. Maphunziro a Interval Training (HIIT), monga njira yothandiza yochitira masewera olimbitsa thupi, akhala akulemekezedwa kwambiri m'magulu olimbitsa thupi m'zaka zaposachedwa. Lero, tiyeni tifufuze maphunziro a interval at the treadmill ndi momwe angakuthandizireni kuwotcha mafuta mwachangu ndikuwonjezera kupirira.
Kodi maphunziro apakati ndi chiyani?
Maphunziro a High-Intensity Interval Training (HIIT) ndi mtundu wa maphunziro omwe amasinthasintha masewera olimbitsa thupi amphamvu kwambiri ndi masewera olimbitsa thupi otsika mphamvu. Njira yophunzitsirayi sikuti imangothandiza kuti mtima ndi mapapo zigwire bwino ntchito, komanso imawotcha mafuta ambiri pakapita nthawi yochepa, kukuthandizani kukwaniritsa zolinga zanu zolimbitsa thupi mwachangu.
Pulogalamu yophunzitsira ya nthawi yopuma pamakina opumira matayala
Kuchita masewera olimbitsa thupi pa treadmill nthawi ndi kosavuta, ndipo mutha kukhazikitsa mphamvu ndi nthawi yosiyana ya masewera olimbitsa thupi kutengera mulingo wanu wa thupi komanso zolinga zanu. Nayi pulogalamu yophunzitsira masewera olimbitsa thupi kwa oyamba kumene:
Gawo lotenthetsera (mphindi 5)
Liwiro: Kuthamanga, liwiro lokhazikika pa 4-5 km/h.
Kutsetsereka: Sungani pa 0%-2%.
Cholinga: Kulimbitsa thupi pang'onopang'ono kuti lizitha kuchita masewera olimbitsa thupi, kuonjezera kugunda kwa mtima komanso kuchepetsa chiopsezo cha kuvulala.
Gawo lamphamvu kwambiri (masekondi 30)
Liwiro: Kuthamanga mwachangu, liwiro lake limayikidwa pa 10-12 km/h.
Kutsetsereka: Sungani pa 0%-2%.
Cholinga: Kuchulukitsa msanga kugunda kwa mtima kufika pa 80%-90% ya kugunda kwakukulu kwa mtima.
Gawo lochepa la mphamvu (mphindi imodzi)
Liwiro: Kuthamanga, liwiro lokhazikika pa 4-5 km/h.
Kutsetsereka: Sungani pa 0%-2%.
Cholinga: Lolani thupi libwezeretse ndikuchepetsa kugunda kwa mtima.
Kubwerezabwereza
Kuchuluka kwa nthawi: Bwerezani magawo apamwamba komanso otsika a mphamvu omwe ali pamwambapa kwa maulendo 8-10 onse.
Nthawi yonse: Pafupifupi mphindi 15-20.
Gawo loziziritsa (mphindi 5)
Liwiro: Kuthamanga, liwiro lokhazikika pa 4-5 km/h.
Kutsetsereka: Sungani pa 0%-2%.
Cholinga: kubweza pang'onopang'ono kugunda kwa mtima kukhala bwino ndikuchepetsa kupweteka kwa minofu.
Ubwino wa maphunziro apakati
Kuwotcha mafuta moyenera: Kuchita masewera olimbitsa thupi nthawi ndi nthawi kumawotcha mafuta ambiri munthawi yochepa, zomwe zimakuthandizani kukwaniritsa zolinga zanu zochepetsa thupi mwachangu.
Konzani kupirira: Mwa kusinthana maphunziro olimbitsa thupi amphamvu komanso otsika, mutha kusintha bwino ntchito ya mtima ndi kupuma bwino.
Sungani nthawi: Maphunziro apakati angathandize kupeza zotsatira zabwino munthawi yochepa kuposa masewera anthawi yayitali.
Kusinthasintha kwakukulu: Maphunziro a nthawi yopuma pamakina opumira matayalaZingasinthidwe malinga ndi kulimbitsa thupi kwa munthu aliyense komanso zolinga zake, zoyenera anthu osiyanasiyana okonda kulimbitsa thupi.
Nkhani zofunika kuziganizira
Tenthetsani ndi kuziziritsa: Musanyalanyaze gawo lotenthetsera ndi kuziziritsa, lomwe limathandiza kuchepetsa chiopsezo cha kuvulala ndikuwonjezera mphamvu ya maphunziro.
Sinthani thupi lanu kuti mukhale olimba: Ngati ndinu woyamba, yambani ndi liwiro lochepa komanso mphamvu pang'onopang'ono ndipo pang'onopang'ono muwonjezere zovuta.
Pitirizani kupuma: Mu nthawi ya mphamvu yayikulu, pitirizani kupuma mozama ndipo pewani kugwira mpweya wanu.
Mvetserani thupi lanu: Ngati mukumva kudwala, siyani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo mupumule.
Kuchita masewera olimbitsa thupi pang'onopang'ono pa treadmill ndi njira yabwino komanso yosinthasintha yoti mukhale olimba mtima pa moyo wamakono wotanganidwa. Ndi ndandanda yokonzekera bwino ya masewera olimbitsa thupi, mutha kuwonjezera kupirira, kutentha mafuta, ndikusangalala kuthamanga pakapita nthawi yochepa. Yesetsani kuchita masewera olimbitsa thupi pang'onopang'ono kukhala gawo la moyo wanu wathanzi!
Nthawi yotumizira: Feb-19-2025