Kuyenda pa treadmillNdi njira yabwino kwambiri yogwiritsira ntchito masewera olimbitsa thupi tsiku ndi tsiku komanso kutithandiza kukhala otanganidwa mosasamala kanthu za nyengo yakunja. Komabe, ngati ndinu watsopano ku masewera olimbitsa thupi kapena mukudabwa kuti muyenera kuyenda nthawi yayitali bwanji kuti mupindule kwambiri ndi masewera olimbitsa thupi, muli pamalo oyenera. Mu blog iyi, tifufuza nthawi yoyenera yoyenda masewera olimbitsa thupi, poganizira zinthu zosiyanasiyana kuti zikuthandizeni kukwaniritsa zolinga zanu zolimbitsa thupi. Chifukwa chake, tiyeni tiwone mozama!
Zinthu zofunika kuziganizira:
1. Mlingo wa kulimbitsa thupi: Choyamba choyenera kuganizira ndi mlingo wa kulimbitsa thupi kwanu panopa. Ngati ndinu woyamba kumene kapena mwangoyamba kumene kuchita masewera olimbitsa thupi, tikukulimbikitsani kuyamba ndi kuyenda kwaufupi. Yambani ndi magawo a mphindi 10 mpaka 15 ndipo pang'onopang'ono muwonjezere nthawi pamene mphamvu ndi kulimba mtima kwanu zikukula.
2. Zolinga zaumoyo: Zolinga zanu zaumoyo zimathandizanso kudziwa nthawi yomwe mumayenda pa treadmill. Ngati cholinga chanu ndi kuchepetsa thupi, kuyenda mtunda wautali kungafunike, nthawi zambiri kuyambira mphindi 45 mpaka ola limodzi. Kumbali ina, ngati mukuyang'ana kwambiri pakukhala ndi thanzi labwino, kuyenda kwa mphindi 30 kungakhale kokwanira.
3. Nthawi Yomwe Mungapeze: Ganizirani nthawi yomwe mungagawire poyenda pa makina opumira. Ngakhale kuti kuyenda mtunda wautali kuli ndi ubwino wake, ndikofunikira kupeza nthawi yomwe ikugwirizana ndi nthawi yanu komanso yokhazikika pakapita nthawi. Kumbukirani, kusasinthasintha ndikofunikira.
4. Mphamvu: Mphamvu yoyenda pa treadmill ndi yofunika kwambiri. Yesetsani kukweza kugunda kwa mtima wanu kuti mumve kupuma pang'ono koma mutha kukambirana. Izi zitha kuchitika powonjezera liwiro lanu kapena kuwonjezera nthawi yomwe mumayenda, zomwe zimawonjezera kutentha kwa ma calories komanso ubwino wonse wa mtima.
Pezani malo abwino:
Tsopano popeza takambirana zinthu zofunika kuziganizira, tiyeni tipeze malo abwino ophunzitsira kuyenda bwino pogwiritsa ntchito makina opondaponda. Choyamba, yambani ndi kuyenda pang'onopang'ono kwa mphindi 10 mpaka 15, cholinga chake ndi kuchita izi katatu kapena kanayi pa sabata. Pang'onopang'ono onjezerani nthawiyo kufika pa mphindi 20, kenako mphindi 30 pamene mukulimbitsa mphamvu ndi chitonthozo.
Kwa anthu oyenda pakati, kuyenda kwa mphindi 30 mpaka 45 katatu kapena kasanu pa sabata kungathandize. Phatikizani maphunziro apakati mwa kuwonjezera liwiro lalifupi kapena kutsamira kuti mudziyese bwino ndikukweza magwiridwe antchito anu.
Anthu oyenda bwino amatha kuchita masewera olimbitsa thupi kwa mphindi 45 mpaka ola limodzi kasanu pa sabata kuti akhale olimba komanso kuti akwaniritse zolinga zawo zochepetsa thupi kapena kupirira aerobic. Yesani kuphatikiza nthawi ndi kusintha kwa malekezero kuti muwonjezere zovuta.
Kumbukirani, awa ndi malangizo wamba ndipo ndikofunikira kumvera thupi lanu. Ngati mukumva kutopa kapena kusasangalala kulikonse, onetsetsani kuti mwasintha momwe mukufunira ndikufunsa katswiri wazachipatala ngati pakufunika kutero.
Pomaliza:
Ponena za nthawi yomwe muyenera kuyenda pa treadmill, pali zinthu zingapo zomwe muyenera kuganizira, kuphatikizapo mulingo wanu wa thanzi, zolinga zanu zaumoyo, kupezeka kwa nthawi komanso mphamvu. Kwa oyamba kumene, tikukulimbikitsani kuyamba ndi maphunziro afupiafupi ndikuwonjezera pang'onopang'ono nthawi, pomwe oyenda bwino amatha kusankha kuyenda mtunda wautali kuti akwaniritse zolinga zinazake. Chofunika kwambiri ndikukhala ndi nthawi yokhazikika komanso kupeza nthawi yoyenera moyo wanu, kuonetsetsa kuti mukuchita masewera olimbitsa thupi okhazikika omwe amawonjezera thanzi lanu lonse komanso thanzi lanu. Chifukwa chake, pitani pa treadmill, pezani nthawi yanu yabwino, ndikusangalala ndi ulendo wanu wopita ku thanzi labwino!
Nthawi yotumizira: Julayi-05-2023