Ngati mukuyesera kukwaniritsa zolinga zanu zolimbitsa thupi, kugwiritsa ntchito treadmill kwa cardio ndi njira yabwino.Komabe, muyenera kulabadira chinthu chimodzi chofunikira: otsetsereka.Kukhazikika kwamayendedwe kumakuthandizani kuti muwonjezere kutsetsereka kwa njanji, zomwe zimasinthanso kuchuluka kwa masewera olimbitsa thupi omwe mungathe kukwaniritsa.Mu positi iyi yabulogu, tiwona momwe kupendekera kwa treadmill kuli, momwe kumagwirira ntchito, komanso chifukwa chake kuli kofunika pakulimbitsa thupi kwanu.
Kodi kupendekera kwa treadmill ndi chiyani?
Kupendekera pa treadmill kumatanthawuza kutsetsereka komwe mumathamangirapo.Kutsetsereka nthawi zambiri kumawonetsedwa ngati kuchuluka, pomwe 0% imayimira njanji yathyathyathya ndipo maperesenti apamwamba amayimira kutsika kokwera.Mwachitsanzo, kutsetsereka kwa 5 peresenti kumatanthauza kuti njanjiyo imatsika madigiri asanu.
Kodi incline imagwira ntchito bwanji pa treadmill?
Pamene mukuwonjezera kupendekera pa chopondapo, miyendo yanu imayenera kugwira ntchito molimbika kuti ikupititseni patsogolo.Makamaka, zimakukakamizani kuti mugwiritse ntchito minofu yambiri ya m'miyendo yanu, kuphatikizapo glutes, quads, ndi hamstrings.Kuchita masewera olimbitsa thupi owonjezerawa kungathandize kuwonjezera kutenthedwa kwa calorie komanso kulimbitsa thupi la mtima.
N'chifukwa chiyani kudzichepetsa n'kofunika kwambiri pa masewera anu?
Kuphatikizira zolimbitsa thupi ku masewera olimbitsa thupi kungathandize kukulitsa chizoloŵezi chanu ndikukupatsani chokumana nacho chovuta kwambiri.Kuchita masewera olimbitsa thupi kowonjezerekaku kungapangitse phindu lalikulu lakuthupi, monga kupirira bwino komanso kuwotcha ma calorie.Komanso, ngati mukuphunzitsira zochitika zinazake, monga mpikisano wamapiri, kuwonjezera kutsetsereka kumathandizira kutengera momwe mungayang'anire.
Ndikofunikiranso kudziwa kuti kuthamanga/kuyenda mokhotakhota kumathandiza kuchepetsa kukhudzidwa kwa mafupa anu.Popeza otsetsereka amakakamiza mapazi anu kugunda pansi pamalo achilengedwe, pali mphamvu zochepa pamalumikizidwe anu ndi sitepe iliyonse yomwe mutenga.Izi ndizopindulitsa makamaka kwa omwe akuvutika ndi ululu wamfundo kapena akuchira kuvulala.
Ndiye, kodi muyenera kugwiritsa ntchito njira yotani pa treadmill yanu?Yankho limadalira mlingo wanu olimba ndi zolinga.Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena mutangoyamba kumene kuchita masewera olimbitsa thupi, mungafune kuyamba ndi kutsika (pafupifupi 2-3%).Pamene mukukhala omasuka komanso msinkhu wanu wolimbitsa thupi ukuwonjezeka, mukhoza kuwonjezera pang'onopang'ono kuchuluka kwa chiwerengero.
Komanso, mtundu wa masewera olimbitsa thupi omwe mukuchita ungakhudze zomwe mumakonda.Ngati mukuyang'ana masewera olimbitsa thupi kwambiri a cardio, mungafune kukhala ndi malo okwera (pafupifupi 5-10%).Kumbali ina, ngati mukuyang'ana kuti mukhale opirira, mungakonde kutsika (pafupifupi 2-4%).
Pomaliza, kudziwa kupendekera kwa treadmill ndi gawo lofunikira pakukwaniritsa zolinga zanu zolimbitsa thupi.Kuphatikizirapo kumathandizira kulimbitsa thupi lanu, kuchepetsa kukhudzidwa, komanso kulimbitsa thupi lonse.Mutha kupindula kwambiri ndi masewera olimbitsa thupi anu powonjezera pang'onopang'ono kuchuluka kwazomwe mukuchita ndikuzisintha kutengera kulimba kwanu komanso zolinga zanu zolimbitsa thupi.
Nthawi yotumiza: Jun-07-2023