Pad pad treadmill ndi chida chabwino kwambiri chochitira masewera olimbitsa thupi ochepera, makamaka kwa iwo omwe akufuna kupititsa patsogolo thanzi lawo lamtima, kuchepetsa thupi, kapena kuyambiranso kuvulala. Nazi zina zolimbitsa thupi zomwe mungachite pa treadmill yoyenda:
Kuyenda:
Yambani ndi kuyenda mwachangu kuti mutenthetse thupi lanu. Pang'onopang'ono onjezerani liwiro kuti lifanane ndi msinkhu wanu wolimbitsa thupi.
Maphunziro apanthawi:
Zosinthana pakati pazigawo zamphamvu kwambiri komanso nthawi zochepetsera zocheperako. Mwachitsanzo, yendani kapena kuthamanga pa liwiro lalikulu kwa mphindi 1, ndiye kuchepetsa liwiro kuti achire kwa mphindi 2, ndi kubwereza kuzungulira uku.
Maphunziro a Inlination:
Gwiritsani ntchito chopendekera kuti muyerekeze kuyenda kapena kuthamanga kukwera. Izi zimayang'ana magulu osiyanasiyana a minofu ndikuwonjezera kulimbitsa thupi kwanu.
Zowonjezera:
Ikani chopondapo pamtunda pang'ono ndikukwerapo mobwerezabwereza ndi phazi limodzi pambuyo pa linzake, ngati mukukwera masitepe.
Arm Swings:
Pamene mukuyenda kapena kuthamanga, phatikizani kugwedezeka kwa manja kuti mutenge thupi lanu lakumtunda ndikuwonjezera kutentha kwa calorie.
Kuyenda mobwerera:
Tembenukirani ndikuyenda chammbuyo pa treadmill. Izi zingathandize kulimbikitsa minofu ya miyendo yanu ndikuwongolera bwino.
Njira za Plyometric:
Yendani pa treadmill ndiyeno bwererani mmbuyo mwachangu, ndikugwera pamipira yamapazi anu. Kuchita izi kungathandize kukonza kuphulika ndi mphamvu.
Zosakaniza Zam'mbali:
Sinthani liwiro kuti muyende pang'onopang'ono ndikusuntha chammbali motsatira utali wa chopondapo. Zochita izi zitha kuthandiza kusuntha kwa mbali ndi mbali komanso kuwongolera.
Kuyenda Lunges:
Khazikitsani treadmill kuti ikhale yothamanga pang'onopang'ono ndikuchita mapapu pamene ikuyenda. Gwirani m'manja kuti muthandizidwe ngati pakufunika.
Kutambasula Kokhazikika:
Gwiritsani ntchito treadmill ngati nsanja yoyima kuti mutambasulire ana a ng'ombe anu, ma hamstrings, quadriceps, ndi ma flexor a m'chiuno mutatha kulimbitsa thupi.
Malo Ogwirizira:
Imani pa treadmill ndikugwira malo osiyanasiyana monga squats, mapapo, kapena ng'ombe ikukwera pamene yazimitsidwa kuti igwirizane ndi magulu osiyanasiyana a minofu.
Zochita Zolimbitsa Thupi:
Yesani kuyimirira ndi mwendo umodzi pamene chopondapo chikuyenda pang'onopang'ono kuti muwongolere bwino ndikukhazikika.
Kumbukirani kuti nthawi zonse muziika chitetezo patsogolo pochita masewerawa pawoyenda pad treadmill. Yambani pang'onopang'ono, makamaka ngati mwangoyamba kumene kugwiritsa ntchito makina kapena kuyesa masewera olimbitsa thupi atsopano, ndipo pang'onopang'ono onjezerani mphamvu pamene chitonthozo chanu ndi kulimba kwanu kukukwera. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena physist kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera komanso kupewa kuvulala.
Nthawi yotumiza: Nov-29-2024