Njira yoyenera kuyatsa ntchito yokwera treadmill

Masitepe okwera adzaphunzira: kutentha - kukwera - kuyenda mofulumira - kutambasula, mphindi 8 kutenthetsa Mphindi 40 kukwera Mphindi 7 kuyenda mofulumira.

Chitsogozo Chokwera Kaimidwe:
1. Pitirizani thupi kutsamira patsogolo pang'onopang'ono, osati kumangolimbitsa pamimba, komanso mwachidziwitso kugwirizanitsa minofu ya matako, msana ndi wowongoka ngati womasuka, maso ali olimba ndikuyang'ana kutsogolo, pakati pa munthu yense ndi chitsulo. mbale, kupewa hunchback, ndipo thupi lokhazikika ngati Tazan.
2. Mikono mwachibadwa imagwedezeka kumbali zonse za thupi, mukhoza kuyesa kuonjezera kugwedezeka kwa rhythmically, motsimikiza kuti musagwirizane ndi ma handrails kumbali zonse ziwiri, kudalira mphamvu zawo ndi mphamvu zawo.
3. Samalirani dongosolo la kutsetsereka kwa phazi, choyamba chotsani chala chanu kukhudza pansi, ndiyeno kusintha kwa phazi, ntchafu, bondo ndi chala chanu nthawi zonse zikhala molunjika, yesetsani kupewa mkati eyiti kunja eyiti, sungani kuyenda bwino.

Zosalondola chopondapondakukwera:
1. Gwiranani manja ndikutsamira molunjika kapena chammbuyo;
2. Mafupa a pachimake ndi m'chiuno osakhazikika;
3. Kufika chala, kutsogolo kukakamiza mwendo mphamvu;
4. Tengani njira zazifupi.

Zokonda pa Sayansi ndi Kuthamanga:
1. Mphindi 8 zoyambirira za kutentha kwathunthu, otsetsereka 8-10, liwiro 3;
2. Ndiye 8-40 mphindi zonse sprint, otsetsereka 13-18, liwiro 4-6 (kusintha kusintha malinga munthu olimba thupi);
3. Pafupi ndi mapeto a mphindi 7, pang'onopang'ono muchepetse ndikuyenda mofulumira, otsetsereka 8-10, liwiro 3-4.

Pamapeto pa masewera olimbitsa thupi, onetsetsani kuti mwatambasula ng'ombe, ntchafu, ndi chiuno. Kutambasula ng’ombe: Yendani sitepe ndi phazi limodzi, tsamirani kutsogolo, ndipo imvani kutambasula kumbuyo kwa ng’ombe yanu. Kutambasula ntchafu: Imirirani chammbali mwendo umodzi, pindani mwendo wina mmbuyo, ndipo gwirani bondo lanu ndikusunthira mchiuno mwanu. Kutambasula kwa mchiuno: Gona pamsana pako pa mphasa ya yoga ndi miyendo yoweramitsidwa, kuika mwendo umodzi pamwamba pa mzake, kugwira mwendo wanu wakumunsi ndikukokera kutsogolo. Gwirani kusuntha kulikonse kwa masekondi 20-30.

Izi ndi nsonga za ntchito yokwera treadmill. Kodi mwaphunzira? Pitani mukayese!