Kumvetsetsa Kukonda Kukwera pa Treadmill: Chifukwa Chake Kuli Kofunika pa Masewera Anu Olimbitsa Thupi

Ngati mukuyesera kukwaniritsa zolinga zanu zolimbitsa thupi, kugwiritsa ntchito treadmill pa cardio ndi njira yabwino kwambiri. Komabe, muyenera kulabadira chinthu chimodzi chofunikira: kutsetsereka. Kukhazikika kwa kutsetsereka kumakupatsani mwayi wowonjezera kutsetsereka kwa msewu, zomwe zimasintha kuchuluka kwa mphamvu ya masewera olimbitsa thupi omwe mungathe kuchita. Mu positi iyi ya blog, tifufuza tanthauzo la kutsetsereka pa treadmill, momwe kumagwirira ntchito, komanso chifukwa chake kuli kofunikira pa masewera olimbitsa thupi anu.

Kodi kupendekera kwa treadmill ndi chiyani?
Kutsetsereka pa treadmill kumatanthauza momwe msewu womwe mumathamangira umatsetsereka. Kutsetsereka nthawi zambiri kumawonetsedwa ngati peresenti, pomwe 0% imayimira msewu wathyathyathya ndipo peresenti yayikulu imayimira kutsetsereka kwakukulu. Mwachitsanzo, kutsetsereka kwa 5 peresenti kumatanthauza kuti msewuwo umatsetsereka madigiri asanu.

Kodi kutsika kumagwira ntchito bwanji pa treadmill?
Pamene mukukweza kutsamira pa treadmill, miyendo yanu imafunika kugwira ntchito molimbika kuti ikutsogolereni patsogolo. Makamaka, zimakukakamizani kugwiritsa ntchito minofu yambiri ya miyendo yanu, kuphatikizapo glutes, quads, ndi hamstrings. Kuchita masewera olimbitsa thupi kowonjezera kumeneku kungathandize kuwonjezera kutentha kwa ma calories ndikuwongolera thanzi la mtima.

N’chifukwa chiyani kutsamira n’kofunika kwambiri pa masewera olimbitsa thupi anu?
Kuphatikiza kukwera mmwamba mu masewera olimbitsa thupi a treadmill kungathandize kukulitsa chizolowezi chanu ndikupereka chidziwitso chovuta kwambiri. Kuchita masewera olimbitsa thupi kowonjezereka kumeneku kungakubweretsereni zabwino zambiri zakuthupi, monga kupirira bwino komanso kutentha ma calories. Komanso, ngati mukuphunzira za chochitika china chake, monga mpikisano wamapiri, kuwonjezera kukwera mmwamba kumathandiza kutsanzira bwino mikhalidwe yomwe mudzakumane nayo.

Ndikofunikanso kudziwa kuti kuthamanga/kuyenda mopendekeka kumathandiza kuchepetsa kukhudzidwa kwa mafupa anu. Popeza kupendekekako kumakakamiza mapazi anu kuti agunde pansi mwachibadwa, mphamvu pa mafupa anu zimakhala zochepa pa sitepe iliyonse yomwe mumatenga. Izi ndizothandiza makamaka kwa iwo omwe akuvutika ndi ululu wa mafupa kapena omwe akuchira kuvulala.

Ndiye, kodi muyenera kugwiritsa ntchito kutsamira kotani pa treadmill yanu? Yankho lake limadalira mulingo wanu wa kulimbitsa thupi ndi zolinga zanu. Ngati ndinu watsopano mukuchita masewera olimbitsa thupi kapena mwangoyamba kumene pa treadmill, mungafune kuyamba ndi kutsamira kotsika (pafupifupi 2-3%). Pamene mukukhala bwino komanso mulingo wanu wa kulimbitsa thupi ukukwera, mutha kuwonjezera pang'onopang'ono kuchuluka kwa kutsamira.

Komanso, mtundu wa masewera olimbitsa thupi omwe mukuchita ungakhudze kusankha kwanu kutsamira. Ngati mukufuna masewera olimbitsa thupi olimbitsa thupi kwambiri, mungafune kukhala ndi cholinga chotsamira kwambiri (pafupifupi 5-10%). Kumbali inayi, ngati mukufuna kulimbitsa kupirira, mungakonde kutsamira pang'ono (pafupifupi 2-4%).

Pomaliza, kudziwa kutsamira kwa treadmill yanu ndi gawo lofunika kwambiri pakukwaniritsa zolinga zanu zolimbitsa thupi. Kuphatikiza kutsamira kungathandize kulimbitsa masewera olimbitsa thupi anu, kuchepetsa kukhudzidwa kwa mafupa, komanso kukonza thanzi lonse. Mutha kupindula kwambiri ndi masewera olimbitsa thupi anu a treadmill powonjezera pang'onopang'ono kuchuluka kwa kutsamira ndikukusintha kutengera mulingo wanu wolimbitsa thupi komanso zolinga zanu zolimbitsa thupi.