Momwe mungathamange pa treadmill ndipo muyenera kuchita masewera olimbitsa thupi nthawi yayitali bwanji?

Ambiri obwera kumene kudziko lamasewera ali ndi chidwi ndi momwe angayendetsere pamtunda. The pulogalamu yoyeseza imawoneka yosavuta kunja, koma mawonekedwe owoneka bwino okhala ndi mabatani, ma handles ndi zina ndizowopsa pang'ono. Ngakhale zili choncho, makina opondera makina mwina ndi makina odziwika zolimbitsa thupi. Ikuthandizani kuti muyike katundu wapamwamba kwambiri wamtundu wa cardio wokwanira chamoyo china.

Mutha kusintha kuthamanga, kuthamanga, kutalika kwa ntchitoyo, onani momwe mumagwiritsira ntchito kalori, mtunda woyenda, kugunda kwa mtima, komanso zotsatira zake. Kuthamanga pa treadmill kuli ndi maubwino ndi zovulaza, ndipo kukula kwake sikungafanane (mokomera wakale). Kodi mukufuna kutsimikizika za izi?

Pindulani ndi kuvulaza

1. Mafupa onse a minofu amalimbikitsidwa, chifukwa kulimbitsa thupi kotere kumakhudza minofu pafupifupi ya thupi lonse;
2. Chipangizocho chimapangitsa kuti zitheke kukula kwa katundu, kotero anthu omwe ali ndi magawo osiyanasiyana ophunzirira amatha kutero;
3. Atsikana amayamikiradi zabwino za simulator ya chithunzi, chifukwa kuyendetsa maphunziro ndikuchepetsa kumakupatsani mwayi wowotcha ma calories 600-800 pa ola limodzi;
4. Kodi mukuganiza kuti maubwino othamanga pa chopondera thupi ndi chiyani? Ndiko kulondola - uku ndikulimbitsa thupi kwamapapu, mtima ndi mitsempha. Kuthamanga kwa magazi kwa wothamanga kumakhala kozolowereka, magazi amadzaza ndi mpweya, mapapo amakulirakulira. Zotsatira zake, thanzi limakula, kupirira kumawonjezeka;
5. Kagayidwe bwino, khungu amakhala zotanuka, mphamvu ya cellulite amachepetsa;
6. Komanso, chopondera chimathandizira kuthana ndi kukwiya komweko, kuchotsa kupsinjika, kusokoneza malingaliro otengeka.

Choyendetsa chopondacho sichingayambitse zowoneka, ngati mungathamange moyenera, kuyang'ana njirayi ndikudzifunsa nokha katundu wokwanira. Zina mwazovuta za chipangizochi, tikuwona izi:

• Kuthamangira pakiyo nthawi zonse kumakhala kolondola komanso kwabwino, chifukwa apa mumapuma mpweya wabwino. Palibe masewera olimbitsa thupi amodzi, ngakhale atakhala ndi mpweya wabwino kwambiri, omwe angakupatseni izi;
• Ngakhale njira yoyendera pa treadmill siyosiyana ndimachitidwe achilengedwe, zida zake komabe zimapanga malo opangira. Ngati muthamanga mumsewu, pamchenga, miyala, asphalt kapena chopondera, malo anu ndi minofu yanu imakhala ndi "mbadwa" zambiri.
• Kuti muthe kuthamanga pa treadmill, muyenera kugula masewera olimbitsa thupi, omwe nthawi zambiri amakhala okwera mtengo kwambiri. Komanso, muyenera kusintha nthawi yolimbitsa thupi.
• Kuti muthamange moyenera, muyenera kumvetsetsa makonda azida, pemphani thandizo kwa othamanga odziwa zambiri. Mutha kuthamanga mumsewu nokha, nthawi iliyonse masana kapena usiku.
• Ochita masewerawa ayenera kutsatira zodzitetezera, popeza makina opondera ndi omwe amalemba mbiri ya ngozi zomwe zimachitika m'malo ochitira masewera olimbitsa thupi. Nayi malamulo achidule ogwiritsira ntchito chipangizocho: simungagwire pamanja (ngati chipangizocho chili ndi iwo), yang'anani kansalu pamapazi anu, dumpha mwachangu, ndikuchita nsapato zomwe sizinafunikire kuthamanga.
• Chosavuta china, osatchula chomwe chingakhale cholakwika, ndichodzikweza komanso kusungulumwa. Ingoganizirani kuti muyenera kukhala ola lathunthu pamalo amodzi, kuchita zinthu zobwereza. Tikukulangizani kuti musunge mndandanda wabwino.

Poyankha funso ngati ndizovulaza kuthamanga pa treadmill, titi "ayi", koma tikugogomezera kuti simuyenera kukhala ndi zotsutsana:

• Pamaso pa kunenepa kwambiri, ndikoyenera kuyamba ndikuyenda panjira, kenako ndikusinthana;
• Simungathamange mopanikizika;
• Matenda a minofu ndi mafupa dongosolo;
• Njira zotupa, limodzi ndi kupweteka, kutentha thupi;
• Matenda a mtima, kupuma dongosolo;
• Pambuyo matenda a mtima kapena sitiroko;
• Ndi khungu;
• Pambuyo opaleshoni m'mimba;
• Ndi kuvulala;
• Pakati pa mimba (kuyenda ndikulimbikitsidwa).

Chifukwa chake, tilemba zabwino ndi zoyipa zothamanga pa chopondera, tsopano tiyeni tikambirane za njirayi.

Momwe mungayendetsere moyenera?

Ngati mukudabwa momwe mungayambire kuthamanga pa treadmill molondola, gawo loyamba ndikuphunzira malamulowo.

1. Kuchita masewera olimbitsa thupi nthawi zonse kumayamba ndikutentha - chitani masewera olimbitsa thupi kuti mutenthe mafupa ndi minofu yanu. Kupindika, kusambira, squats, kutambasula, mayendedwe ozungulira ndi oyenera;
2. Malinga ndi luso loyenda pa chopondera, yambitsani phunzirolo molondola poyenda, patatha mphindi zingapo, ndikusinthana;
3. Simungathe kukhazika thupi nthawi yomweyo, chifukwa chake ndikofunikira kuwunika momwe zimakhalira kuti nthawi zonse zizikhala mgulu (120-130 beats / min);
4. Ntchito zopangidwa bwino nthawi zonse zimakhazikika pakukulitsa katundu. Yesetsani kuwonjezera ntchito yanu ndi 5-7% sabata iliyonse;
5. Anthu ambiri amachita chidwi ndi nthawi yayitali yothamanga pa treadmill mu nthawi, ndipo tidzayankha kuti nthawi yocheperako iyenera kukhala osachepera mphindi 30. Palibe nzeru kuchita zochepa, ndi bwino kuthera nthawi ino pa zoyeserera zina. Mwa njira, ngati mukufuna kudziwa nthawi yayitali bwanji yomwe muyenera kuthamanga pa treadmill kuti muchepetse kunenepa, khalani okonzeka kuthera mphindi 50 pa lamba. Chowonadi ndichakuti mphindi 40-45 zokha pambuyo poyambira masewera olimbitsa thupi, thupi limayamba kutulutsa mphamvu kuchokera kwamafuta omwe adasonkhanitsidwa. Poyamba, imagwira ntchito pa glycogen, yosungidwa mosamala m'chiwindi.
6. Kuonjezera kuchita masewera olimbitsa thupi, kudzakhala kolondola kusinthasintha kuthamanga kuchokera kuthamanga mpaka pang'onopang'ono, kapena kupatsa lamba kutsika pang'ono. Ngati mukuganiza kuti kuthamanga pa treadmill mwachangu bwanji, tikukulangizani kuti choyamba mverani malingaliro anu. Tikulimbikitsidwa kuti musayende mtunda wopitilira 300 m mwachangu, kenako ndikuthamanga. Mulingo woyenera kwambiri wothamanga pamtunda ndi 6-8 km / h;
7. Iwo amaliza kulimbitsa thupi ndi Mangirirani mahatchi kugaleta - amachita kupuma kulimbitsa thupi, kuumba Mitsempha, kutambasula.

Njira yothamanga: kuphunzira kusuntha molondola

Kuyendetsa bwino pa treadmill kwa oyamba kumene kumachokera pakutsatira molondola njira zoyendera. Zotsatirazi zikuphatikiza izi:

• Kusuntha kwa manja;
• Udindo torso;
• Mapazi.

Zida

Amasuntha mofananamo ndi miyendo, mosiyana. Manja adalumikizidwa ndi zibakera zomangika, mikono yawo imagwada pakaphatikizidwe ka chigongono pamakona oyenera. Liwiro la mayendedwe likakula, kuchuluka kwakusintha kwa manja kumakulanso.

Nyumba

Tapendekera patsogolo osaposa 7 °. Msanawo umasungidwa molunjika, palibe kubwerera kumbuyo komwe kumaloledwa. Mutu wakwezedwa, maso akuyang'ana kutsogolo;

Miyendo

Ganizirani momwe mungagwiritsire ntchito makina opangira makina pamtunda wautali, kapena kuthamanga kwambiri. Pachiyambi choyamba, lamulo loti aliyense asagwire bondo limagwira ntchito. Wothamanga amathamanga, akusunthira monga momwe amachitiramo "kupititsa patsogolo miseche", komabe, osakhudza ansembe ndi masokosi. Pakadali changu, m'malo mwake, mawondo amafunika kukwezedwa ndikupita patsogolo, monga momwe amathamanga ndikukweza mchiuno kwambiri. Pazochitika zonsezi, mapazi ayenera kuyikidwa koyamba pazala zakumapazi, kenako nkukulunga chidendene.

Zolakwa zachinsinsi

Ngati mukufuna kudziwa momwe mungaphunzire kuthamanga pa treadmill, onani zolakwitsa zomwe oyamba kumene amapanga:

• Kusasamala zachitetezo cha chitetezo. Wotopa ndi kuvulala;
• Kutaya thupi. Ikani katundu wovuta pamsana;
• Kunyalanyaza kutentha ndi kuzizira. Kumadzaza minofu ndi mafupa;
• Phunziro pamene simukumva bwino. Oopsa athanzi.
• Kupendekera kolakwika kwa njirayo. Pachiyambi choyamba, sayenera kupitirira 5 °.

Chifukwa chake, tidasanthula kuchuluka kwa zomwe muyenera kuyendetsa pa chopondera, komanso taphunzira njira zoyendera. M'munsimu muli mapulogalamu othamanga pa treadmill omwe othamanga aliyense angagwiritse ntchito bwino.

Zosankha zamaphunziro

Mutha kusankha chiwembu chilichonse, nthawi yomweyo, zidzakhala zolondola kuti muyese pang'ono momwe muliri olimba, kulemera, msinkhu komanso thanzi lanu.

Ndiye mungatani kuti muzichita masewera olimbitsa thupi?

1. Kuyenda. Itha kuchitidwa ngati masewera olimbitsa thupi kapena kuyimilira ndikuthamanga. Amapatsa thupi katundu wofatsa, chifukwa chake amaloledwa kwa anthu onenepa kwambiri, amayi apakati, omwe ali ndi matenda amtima;
2. Kuyenda mwachangu. Ndikolondola kuyambitsa phunziro nawo, zidzakhalanso zolondola kusinthana ndi sitepe yofulumira kuti muchepetse kugunda kwachangu;
3. Kuyenda mwachangu kukwera. Kutsetsereka kwa tsamba kumatha kukwera mpaka 15%. Kuchita masewera olimbitsa thupi kumakupatsani mwayi wophunzitsa kupirira, kulumikizana, kulimba kwa minofu;
4. Kuthamanga. Ochita masewera ambiri amabwera pamakina motere. Ndi njira yabwino yothandizira mafuta ndikuwongolera kupirira;
5. Nthawi yothamanga. Kuthamanga kukwera. Zosankha ziwirizi ndizosavuta, zimangolimbikitsidwa kwa othamanga omwe ali ndi thanzi labwino. Kodi mutha kuyendetsa utali wotere motalika bwanji? Ndikolondola kudzipereka kuzolowera izi osaposa mphindi 20 zakukalasi kwathunthu. Patulirani nthawi yonseyi kuti muziyenda mwachangu kapena kuthamanga pang'ono pang'ono.

Kodi mungathamangire kangati pa treadmill kuti mupeze zotsatira mwachangu? Njira yolondola kwambiri komanso yabwino kwambiri yophunzitsira Cardio ndi katatu pa sabata. Pokhapokha mutakhala kuti mukukonzekera marathon ndipo simunali akatswiri othamanga, simusowa kuthamanga kwambiri. Kumbukirani, kulimbitsa thupi kulikonse kuyenera kukhala kosangalatsa komanso kosangalatsa. Kupanda kutero, simukhala mu holo kwa nthawi yayitali!

Onerani kanemayo: Top 5 BEST Treadmills of 2020 (February 2025).