Kuchepetsa Kunenepa Kwambiri Pogwiritsa Ntchito Masewera Olimbitsa Thupi

Kuchepetsa thupi kungakhale ulendo wovuta, koma ndi zida zoyenera komanso kudzipereka, n'zotheka.Treadmillndi chida chabwino kwambiri chomwe chingakuthandizeni kuchepetsa thupi. Sizingolimbitsa dongosolo lanu la mtima, komanso zidzakuthandizani kuwotcha ma calories bwino. Mu blog iyi, tikambirana momwe mungachepetsere thupi bwino mwa kuphatikiza masewera olimbitsa thupi a treadmill muzochita zanu zolimbitsa thupi.

1. Yambani ndi kutenthetsa thupi:

Musanadumphe pa treadmill, ndikofunikira kutenthetsa minofu yanu bwino. Khalani ndi mphindi zochepa mukuchita masewera olimbitsa thupi opepuka, monga kuyenda kapena kutambasula. Izi zikonzekeretsa thupi lanu kuchita masewera olimbitsa thupi amphamvu omwe akubwera, zomwe zimachepetsa chiopsezo chovulala.

2. Sinthani liwiro lanu:

Kusakaniza liwiro panthawi yochita masewera olimbitsa thupi a treadmill kungapangitse kuti thupi lichepe bwino. Phatikizani nthawi yochita masewera olimbitsa thupi pa liwiro lotsika, lapakati komanso lamphamvu kwambiri. Yambani ndi kuyenda kotentha kapena kuthamanga pang'onopang'ono ndipo pang'onopang'ono muwonjezere liwiro lanu. Kenako, sinthani nthawi yopuma mwamphamvu ndi nthawi yochira. Njira imeneyi imadziwika kuti high-intensity interval training (HIIT), ndipo imadziwika kuti imawonjezera kagayidwe ka thupi lanu ndikuwotcha ma calories nthawi yayitali masewera olimbitsa thupi atatha.

3. Wonjezerani kutsetsereka:

Kuwonjezera kutsamira pa masewera olimbitsa thupi anu a treadmill ndi njira yabwino kwambiri yolimbana ndi magulu angapo a minofu ndikuwonjezera kuwotcha kwa ma calories anu. Kuwonjezera kutsamira kumatsanziranso kuyenda kapena kuthamanga m'phiri, zomwe zimapatsa thupi lanu masewera olimbitsa thupi ovuta. Pang'onopang'ono onjezerani kutsamira pamene muli ndi thanzi labwino.

4. Gwiritsani ntchito ndondomeko ya nthawi:

Ma treadmill ambiri amakono amabwera ndi mitundu yosiyanasiyana ya ma interval omwe adakonzedweratu. Mapulogalamuwa amasintha okha liwiro ndi kutsika, zomwe zimakupulumutsani kusinthasintha pamanja. Ma interval plan awa amapangitsa kuti zikhale zosavuta kuphatikiza mphamvu zosiyanasiyana mu ma workout anu pamene mukupitirizabe kukhala ndi nthawi yofanana.

5. Yang'anirani kugunda kwa mtima wanu:

Kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi mwamphamvu kuti muchepetse thupi, ndikofunikira kuyang'anira kugunda kwa mtima wanu. Gwiritsani ntchito choyezera kugunda kwa mtima pa treadmill yanu kapena valani cholozera kulimbitsa thupi kapena lamba wachifuwa. Kawirikawiri, yesetsani kusunga kugunda kwa mtima wanu mkati mwa 50-75% ya kugunda kwakukulu kwa mtima wanu panthawi yophunzitsa treadmill.

6. Phatikizani maphunziro olimbitsa thupi:

Ngakhale kuti masewera olimbitsa thupi pogwiritsa ntchito makina oyezera kuthamanga kwa magazi amathandiza kwambiri pochepetsa thupi, musaiwale kufunika kochita masewera olimbitsa thupi. Kuphatikiza masewera olimbitsa thupi pogwiritsa ntchito makina oyezera kuthamanga kwa magazi ndi masewera olimbitsa thupi nthawi zonse kungathandize kumanga minofu. Kuwonjezeka kwa minofu kumathandiza kuti kagayidwe kake kachakudya kachepe msanga, zomwe zingakuthandizeni kutentha ma calories ambiri ngakhale mutapuma.

7. Khalani okhazikika:

Chinsinsi cha kuchepetsa thupi bwino ndi kupirira. Yesetsani kuchita masewera olimbitsa thupi olimbitsa thupi kwa mphindi zosachepera 150 kapena mphindi 75 pa sabata. Mwa kuphatikiza masewera olimbitsa thupi a treadmill ndi masewera ena olimbitsa thupi, mutha kupeza zotsatira zabwino pakuchepetsa thupi pakapita nthawi.

Pomaliza:

Kugwiritsa ntchito makina opukutira matayala ngati gawo la ulendo wanu wochepetsa thupi ndi chisankho chanzeru komanso chothandiza. Kumbukirani nthawi zonse kuyika patsogolo chitetezo ndikufunsa katswiri wanu wazaumoyo kapena mphunzitsi wodziwa bwino ntchito zolimbitsa thupi musanachite masewera olimbitsa thupi atsopano. Mwa kuphatikiza maphunziro opumira, kugwiritsa ntchito kutsamira, kuyang'anira kugunda kwa mtima wanu, komanso kukhala wokhazikika, mutha kugwiritsa ntchito bwino masewera olimbitsa thupi anu opukutira matayala ndikuchepetsa mapaundi owonjezerawo mwa kudzipereka ndi kupirira. Chifukwa chake mangani nsapato zanu, kwerani pa makina opukutira matayala, ndikukonzekera kukwaniritsa zolinga zanu zolimbitsa thupi!