Kudziwa Kukhazikika kwa Treadmill: Kutsegula Mphamvu Zonse za Kuchita Masewera Olimbitsa Thupi Lanu

Kodi mwatopa ndi masewera olimbitsa thupi osasangalatsa omwe sakukuvutani mokwanira? Ngati ndi choncho, ndiye kuti nthawi yakwana yoti mutsegule chinsinsi cha ntchito yozungulira. Mu positi iyi ya blog, tikukutsogolerani momwe mungawerengere kupendekera kwa treadmill yanu kuti muwonjezere mphamvu ya masewera olimbitsa thupi anu, kulunjika magulu osiyanasiyana a minofu, ndikukwaniritsa zolinga zanu zazikulu zolimbitsa thupi. Konzekerani kupititsa maphunziro anu a treadmill pamlingo watsopano!

Dziwani zambiri za kutsamira pa treadmill:
Tisanawerengere, tiyeni timvetse lingaliro la kutsamira pa treadmill. Kutsetsereka kumatanthauza ngodya yomwe malo othamanga amakwera, zomwe zimatsanzira malo okwera. Mwa kuwonjezera kutsamira, mumayesa thupi lanu kwambiri ndikugwiritsa ntchito magulu osiyanasiyana a minofu, zomwe zimawonjezera kupirira kwa mtima, kutentha kwa ma calories, ndi mphamvu ya miyendo. Kuyambitsa kutsamira mu chizolowezi chanu cha treadmill ndi njira yabwino kwambiri yowonjezera kusinthasintha, mphamvu, komanso kugwira ntchito bwino pa masewera olimbitsa thupi anu.

Werengerani kuchuluka kwa malo otsetsereka:
Kuti muwerenge kuchuluka kwa kutsika kwa treadmill, muyenera kuyeza miyeso iwiri yoyambira: kutalika koyima ndi kutalika kwa treadmill. Choyamba, yesani kutalika koyima mwa kupeza malo okwera kwambiri a kutsika pamene treadmill ili pamalo osalala. Chotsani malo otsika kwambiri kuchokera muyeso uwu kuti mupeze kutalika koyima. Kenako, yesani kutalika kwa treadmill kuchokera ku ma rollers akumbuyo kupita ku ma rollers akutsogolo. Gwiritsani ntchito miyeso iyi m'njira zotsatirazi:

Peresenti Yokwera = (Kutalika Koyima / Kutalika kwa Treadmill) x 100

Mukawerengera kuchuluka kwa kutsika kwa mtunda, mutha kuyika mtengo umenewo mu makonda a treadmill ndikuyamba ulendo wanu wokwera.

Ubwino wa Maphunziro Okhazikika:
Kuphatikiza maphunziro otsamira mu masewera olimbitsa thupi a treadmill kungakhale ndi ubwino wambiri wakuthupi ndi wamaganizo. Pamene mukuwonjezera kutsamira, mumagwiritsa ntchito kwambiri mafupa anu a m'chiuno, hamstrings, ndi ana a ng'ombe, zomwe zimalimbitsa mphamvu ya minofu ndi zojambulajambula. Kuphatikiza apo, zimawonjezera kuwotcha kwa ma calories, zomwe zingathandize kuchepetsa thupi. Kufunika kwa mtima chifukwa cha masewera olimbitsa thupi okwera kungathandizenso thanzi la mtima ndi kupirira. Kuphatikiza apo, maphunziro otsamira amalimbana ndi machitidwe osiyanasiyana oyambitsa minofu, kuswa malo osasangalatsa komanso kukhala ndi chidwi nthawi yonse yochita masewera olimbitsa thupi.

Malangizo a Kuchita Masewera Olimbitsa Thupi Mogwira Mtima:
Kuti mupindule kwambiri ndi masewera olimbitsa thupi anu otsetsereka, ganizirani malangizo awa. Pang'onopang'ono onjezani kuchuluka kwa kutsetsereka kuti mupewe kupsinjika kwadzidzidzi kwa minofu. Yambani ndi kutsetsereka kochepa kwa pafupifupi 1-2% ndipo yesetsani kukwera pamene mulingo wanu wa thupi ukukwera. Phatikizani nthawi mwa kusinthana pakati pa nthawi zotsetsereka kwambiri ndi nthawi zochira m'malo otsika kapena malo athyathyathya. Njirayi imakweza kugunda kwa mtima wanu ndikuwonjezera vuto. Sinthani nthawi ndi mphamvu ya masewera olimbitsa thupi anu kuti mupewe kutsika kwa mapiri ndikusunga thupi lanu kuti lizisinthasintha. Pomaliza, sungani mawonekedwe oyenera ndikulimbitsa mtima wanu mukuchita masewera olimbitsa thupi. Izi zimatsimikizira kugwira ntchito bwino kwa minofu ndikuchepetsa chiopsezo chovulala.

Mapeto:
Mukamvetsetsa momwe mungawerengere kutsamira pa treadmill, tsopano muli ndi zomwe zimafunika kuti muwonjezere luso lanu lochita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi motsamira kuli ndi ubwino wambiri, kuyambira kulimbitsa mphamvu ya miyendo mpaka kulimbitsa thanzi la mtima. Chifukwa chake nthawi ina mukadzaponda treadmill, onetsetsani kuti mwayambitsa ntchito yotsamira ndikuyamba kuchita zomwe mukufuna. Konzekerani kusintha momwe mumachitira masewera olimbitsa thupi ndikupeza zotsatira zomwe mukufuna.