Kuyenda pa treadmill yochepetsa thupi: momwe mungayendere molondola?

Kodi mumadziwa kuti kuyenda pa treadmill pochepetsa thupi kumathandizanso ngati kuthamanga? Chinthu chachikulu ndicho kuyenda molondola, kuyang'ana njira za kayendetsedwe kake, kusunga msinkhu, kusunga nthawi ndi mileage. Mukamachita masewera olimbitsa thupi pafupipafupi, simungangokhala ndi minofu yolimbitsa thupi komanso kukhala ndi thanzi labwino, koma ndikupindulitsanso kwambiri pakuchepetsa thupi.

Aliyense amadziwa kuti azimayi omwe akufuna kuchepa thupi amatha kuchita zinthu mwamphamvu, ndipo nthawi zina, mosaganizira, kuti akwaniritse cholinga chawo. Pakadali pano, kuyenda pamtunda, kuphatikiza phindu lodziwikiratu, kuli ndi zotsutsana. Kumbukirani, palibe njira yomwe iyenera kutsutsana ndi maubwino amthupi. Palibe "kukongola" ndipo kuchepa thupi sikoyenera kudzipereka kotere!

Momwe mungayendere bwino pa treadmill?

Choyamba, tiyeni tiwone momwe tingayendere bwino pa chopondera kuti muchepetse matako, matako ndi mimba. Mwa njira, thupi likayamba kuwotcha mafuta, chinthu choyamba chomwe chimagwiritsidwa ntchito ndi m'malo omwe muli owonjezera. Pambuyo pake, njirayi imakhala yunifolomu, mikono imachepetsa mphamvu, chibwano chachiwiri chimazimiririka, ndipo, mwatsoka, chifuwa.

Kutalika

Chifukwa cha chiyani, makamaka, kodi kuwonda kumachitika? Kulemera kwambiri ndi mphamvu yomwe munthu amalandira ndi chakudya chowonjezera, koma sanagwiritse ntchito. Chifukwa chiyani adayamwa zochuluka kwambiri ndi funso lina, mwa njira, yankho lake, komanso kumvetsetsa vutoli, lingathandize mtsogolo kuti asadzapezenso ma kilogalamu omwe amadedwawo.

Kuti muchepetse thupi, mkazi amayenera kugwiritsa ntchito mphamvu zomwe amapeza, ndiye kuti azilimbitsa thupi, mwachitsanzo, pa chopondera. Nthawi yomweyo, amayenera kuwunika zakudya, kuwonetsetsa kuti ma calorie omwe akubwera sakupitilira kumwa kwawo. Thupi lathu ndiloti mphindi zolimbitsa thupi zoyambirira 30-40, thupi limatulutsa mphamvu kuchokera ku glycogen, yomwe imasonkhanitsidwa bwino ndi chiwindi. Ndipokhapo pomwe amatembenukira molunjika ku mafuta.

Chifukwa chake, pulogalamu yanu yolemetsa yolowetsa tayala iyenera kukhala ndi nthawi pafupifupi pafupifupi ola limodzi.

1 Lamulo. Kutalika kwa masewera olimbitsa thupi 1 poyenda pa chopondera kuti muchepetse thupi ndi maola 1-1.5.

Nthawi zonse

Amayi ambiri ali ndi chidwi kuti angayende kangati pamasitepe ochepera thupi? Ophunzitsa zaumoyo komanso akatswiri azakudya amavomereza kuti kuchita masewera olimbitsa thupi kuyenera kukhala pafupipafupi, ndipo makamaka tsiku lililonse. Komabe, pali mitundu ina:

• Oyamba kumene akuyenera kusamala. Yambani pochita masewera olimbitsa thupi 2-3 nthawi pasabata;
• Atsikana odziwa zambiri amalangizidwa kuti azigwiritsa ntchito treadmill tsiku lililonse;
• Katundu akaleka kuwoneka kovuta kwambiri - yambani kusintha modelo zothamanga, onjezani nthawi ya gawoli, konzekerani zolimbitsa thupi ndikuyenda pa chopondera chopendekera;
• Ngati mukufuna kuchepetsa thupi msanga, timalimbikitsa kuti muzichita tsiku lililonse, kuphatikiza zolimbitsa thupi ndi zakudya komanso kukhala ndi moyo wathanzi.

Lamulo 2. Momwemonso, maphunziro ochepetsa thupi ayenera kuchitika tsiku lililonse, ndikuwonjezera katundu nthawi zonse.

Kuthamanga

Malinga ndi ndemanga, kuyenda kwa Cardio kuti muchepetse pa treadmill kuyenera kuchitika m'malo oyenda bwino pamtima. Pafupifupi makina onse amakono ochita masewera olimbitsa thupi masiku ano amakhala ndi kachipangizo ka mtima. Onaninso momwe amawerengera kuti kugunda kwa mtima kusapitirire kumenyedwa kwa 130 pamphindi.

Pakadali pano, mutha kuyeserera kwa nthawi yayitali osawononga thanzi lanu, komanso osatopa kwambiri. Zachidziwikire, simuyenera kuyendetsa nthawi yomweyo, ngati kuti ndinu banja la Kevin McCallister, wachedwa kuthawira ku France.

• Phunziro lirilonse liyenera kuyamba ndikutenthetsa - ndikuyenda pang'onopang'ono pa chopondera;
• Pang'onopang'ono onjezerani kuthamanga kwa simulator kuti mufike pamtima kugunda kwa 130 mumphindi 15-20. / mphindi;
• Mu mphindi 5-10 zapitazi, liwiro lacheperanso, kuyesetsa kuti musinthe kupumula.

Lamulo 3. Zomwe zimalimbikitsidwa panthawi yolimbitsa thupi ndikumenya 130. / min.

Mpweya

Ichi ndi gawo lofunikira kwambiri lomwe limakhudza osati kokha kuchita bwino kwa maphunziro, komanso kupirira kwa wothamanga, komanso thanzi lake labwino. Mukamayenda panjira yoyaka mafuta, ndikofunikira kupuma molondola:

• Lembani mpweya m'mphuno mwanu, tulutsani pakamwa panu;
• Yesetsani kukhala ndi kapumidwe kamayunifolomu;
• Njira yoyeserera-kutulutsa mpweya poyenda modekha imawoneka ngati 2/4. Izi zikutanthauza kuti amapumira mpweya gawo lililonse, amatulutsa mpweya 4, ndiye kuti, gawo lachiwiri mutapumira. Ngati mukuyenda mwamphamvu, ndikusunthira kuthamanga, gwiritsani ntchito mtundu womwewo wa 3/3;
• Gwiritsitsani kupuma kwapakatikati. Mukamakoka mpweya mopupuluma, mumangotuluka mpweya, koma mukapuma kwambiri, mudzazunguzika chifukwa cha kutuluka kwa mpweya;
• Ngati mwatuluka mpweya, imani ndikubwezeretsani mpweya wanu. Kenako pitilizani.

Lamulo la 4. Kuti mupite mwachangu, mayendedwe opumira mukamayenda pa chopondera kuti muchepetse thupi ayenera kufanana ndi chiwembucho: masitepe atatu - inhale, masitepe atatu - tulutsani mpweya.

Kupuma koyenera kumachepetsa chiopsezo cha chizungulire komanso kuthamanga kwa magazi. Amapanga mpikisano wothamanga ndikuwonjezera kupirira kwake. Kumbukirani, sipangakhale funso lotsatira kutsatira njira zoyendera ngati munthu akupuma molakwika.

Zamakono

Muyenera kuyenda ndi nsana wowongoka, kuyang'ana kwanu kumayang'ana mtsogolo. Onetsetsani kuti mapazi anu akuponda lamba wa makinawo, mukugudubuza modekha kuyambira chidendene mpaka kumapazi. Pindani mikono yanu m'zigongono ndikuzilola kuti zizitsogolera kuyenda kwa thupi lanu. Sankhani ophunzitsa omasuka komanso zovala zabwino.

Kuyenda kosiyanasiyana

Ngati mukufuna kudziwa momwe mungachepetsere kulemera kwanu poyenda, khalani okonzeka kusintha mitundu ingapo ya "kuyenda".

1. Kuyenda kwakanthawi. Chofunikira chake chimakhala pakusintha kwamankhwala pafupipafupi - kuchokera modekha mpaka kusala pang'ono komanso mosemphanitsa. Mutha kuwonjezera kapena kuchepetsa liwiro loyenda, sinthani kutsetsereka kwa lamba wogwira ntchito wa simulator.
2. Kuyenda kwa Nordic. Mwachidule, uku ndi kutsetsereka, koma popanda ma skis ndi mitengo. Wothamanga amatsanzira njira yothamanga pogwira ntchito ndi mitengo, zomwe zimamuthandiza kuti azichita bwino. Zimatanthauza mtundu wofatsa wa katundu;
3. Ndikukwera motsetsereka. Kusiyanasiyana uku kumakupatsani mwayi wogwiritsa ntchito minofu yolimbitsa mwamphamvu, yambani kuonda mofulumira;
4. Ndi zolemera. Kuti muwonjezere katunduyo, mutha kunyamula timabelu tating'onoting'ono, kupachika zolemera zapadera m'miyendo yanu, kapena kuyika matumba olemera pa lamba wanu.

Lamulo 5. Kuti muchepetse kunenepa msanga, ndikofunikira kusinthasintha mayendedwe osiyanasiyana - kotero thupi limalandira katundu wokwanira, ndipo minofu nthawi zonse imakhala bwino.

Kukula kwa minofu

Tiyeni tiwone kuti ndi minofu iti yomwe imagwira ntchito poyenda pa chopondera, izi zikuthandizani kumvetsetsa kuti ndi zigawo ziti zomwe zingachepetse thupi msanga.

1. Choyamba, minofu yaulemerero imakhudzidwa;
2. Kachiwiri, ma quadriceps ndi biceps femora;
3. Minofu ya ng'ombe imakhudzidwanso;
4. Tibials kumbuyo ndi kumbuyo;
5. Maoflexors ndi otambasula zala zakuphazi;
6. Makina atolankhani ndi kumbuyo;
7. Minofu ya mapewa ndi mikono.

Monga mukuwonera, panthawi yochita masewera olimbitsa thupi, minofu ya pafupifupi thupi lonse imagwira ntchito. Chonde dziwani kuti ngati muwonjezera kutsetsereka kwa lamba, katundu pa ng'ombe ndi minofu ya ntchafu adzawonjezeka. Ngati mukuyenda ndi kulemera, simungangowonetsetsa kuti muchepetse kunenepa, komanso kusintha mtundu wa minofu, kupanga mpumulo wokongola, komanso ndi zakudya zoyenera, mutha kuwonjezera kuchuluka kwake.

Ubwino, zoyipa ndi zotsutsana

Choyamba, tiyeni tikambirane za kuyenda koyenda, chifukwa pali zoyipa zambiri!

• Kutha kukhala ndi mawonekedwe ozizira opanda nkhawa. Izi ndizofunikira kwa azimayi omwe akufuna kuchepa thupi kudzera m'masewera, koma ali ndi zofooka;
• Kuyenda ndi njira yabwino yolimbikitsira mtima wanu ndi mpweya wanu, ndikuwonjezera mphamvu zanu.
• Treadmill imathandizira kuwongolera kuchuluka kwa katundu, zomwe ndizosavuta, chifukwa munthu aliyense ali ndi gawo lake loyambirira;
• Maphunziro otere, chifukwa chotsika pang'ono pang'onopang'ono, amaloledwa kwa okalamba, komanso panthawi yapakati;
• Amapereka nkhawa zovomerezeka pamalumikizidwe ndi mitsempha;

Kuchita masewera olimbitsa thupi kumatha kuvulaza pokhapokha mutachita masewera olimbitsa thupi popanda dongosolo, mosaganizira, osatsatira malamulo omwe atchulidwa pamwambapa. Poterepa, mumakhala pachiwopsezo chovulala, kusokoneza thanzi lanu, komanso kusokonezeka ndi maphunziro msanga.

Komanso, mutha kudzivulaza ngati mungayende ndi zotsutsana:

• Kuvulala kwa msana;
• Zoopsa kuvulala kwaubongo;
• Mtima matenda mu gawo pachimake;
• Khunyu;
• Zomwe zimachitika atadwala mtima kapena kupwetekedwa mtima;
• Kuwonjezeka kwa matenda aakulu;
• Zotupa zamatenda;
• Njira zotupa, kuphatikizapo kutentha kwa thupi.

Lamulo 6. Kupititsa patsogolo maubwino oyenda pa chopondera cha amayi ndi abambo, nthawi zonse muzichita masewera olimbitsa thupi komanso osangalala. Ngati pali zotsutsana pazifukwa zamankhwala, onetsetsani kuti mwaonana ndi dokotala.

Malangizo ndi Ndemanga Za Kuchepetsa Kunenepa Pogwiritsa Ntchito Treadmill

Chabwino, tsopano mukudziwa zabwino zoyenda pa chopondera, ndipo mukudziwa bwino malamulo oyendetsera bwino masewera olimbitsa thupi. Nawa maupangiri ena owonjezera kuchita bwino:

1. Onetsetsani zakudya zanu ndikudya zakudya zochepa. Nthawi yomweyo, chakudyacho chiyenera kukhala choyenera, kuphatikiza zipatso, ndiwo zamasamba, mapuloteni, chakudya chambiri. Chepetsani mafuta, koma osaduliratu. Kuti muchepetse kunenepa, nthunzi kapena mphodza, siyani chakudya chofulumira, mitanda ndi maswiti.
2. Imwani madzi ambiri. Voliyumu yolimbikitsidwa imadalira kulemera koyambirira, koma yambirani pamiyeso yapakatikati: mayi wolemera 70 kg ayenera kumwa madzi okwanira 2 litre masana mpaka 19-20.00;
3. Kuphatikiza pa chopondera, musaiwale za makina ena ndi masewera olimbitsa thupi. Pulogalamu yochepetsa thupi iyenera kukhala yokwanira.
4. Nthawi zonse kumbukirani kuti muyenera kuyenda nthawi yayitali bwanji kuti muchepetse kunenepa - ola limodzi patsiku.
5. Kuti muchepetse phunziro lanu osatopa, tengani mndandanda wazosewerera kapena muyatse mndandanda wosangalatsa;
6. Osayesa kuonda msanga nthawi yomweyo. Monga machitidwe akuwonetsera, pang'onopang'ono ma kilogalamu amasungunuka, ndizotheka kuti sabweranso.

Malinga ndi ndemanga, kuyenda koyenda bwino kumathandiza kuthana ndi nkhawa. Mayiyo amatsitsimuka ndikusiya nkhawa zake. Ndikutopa kwakuthupi kumabweretsa mtendere, kudzimva kuti wakwanitsa, kunyada mwa iwe wekha. Awa ndi omwe amalimbikitsa kuchepa thupi, ndikhulupirireni!

Tidasanthula ndemanga zakuchepa kotere pa netiweki ndikuwonetsetsa kuti kuyenda pa chopondera ndichothandiza kwambiri. Chofunikira kwambiri ndikutsatira malangizowo ndikutsatira pulogalamu yomwe mwasankha. Ntchitoyi ndi yoyenera kwa anthu onse - akulu, ana, amayi apakati, ndi omwe akuchira kuvulala kapena matenda.

Zitsanzo maphunziro pulogalamu

Chifukwa chake, mukudziwa zomwe kuyenda pa treadmill kumapereka, pomaliza, tikufuna kupereka pulogalamu yosavuta komanso yothandiza. Ndi chithandizo chawo, mutha kuyambitsa njira yochepera ndipo muzisunga chala chanu nthawi yonseyi:

Pulogalamu ya 60 ya oyamba kumene komanso othamanga patsogolo.

• Kudziwitsidwa pa liwiro la 3-5 km / h kwa mphindi 5-7;
• Mphindi 5 pitani kwa 5-7 km / h, kenako mphindi 5 kwa 7-10 km / h;
• Mphindi 10 timayenda pa liwiro la 4-6 km / h;
• Kwa mphindi 15 zotsatira, mutha kuphatikiza zovuta pamavuto: kuthamanga kwakanthawi, kusintha kutsetseka kwa lamba wogwira, kapena kutenga ma dumbbells. Ngati mukungoyamba kumene, pitirizani pang'ono;
• Mphindi 10 pagalimoto pa liwiro la 6-8 km / h;
• Pakati pa mphindi 10 zomaliza, pang'onopang'ono muchepetse liwiro lanu, ndikupita pang'onopang'ono, mpaka kuyima.

Mukamachepetsa thupi, kumbukirani chinthu chachikulu - ntchito yanu yonse iwonongedwa ngati simukutsatira malingaliro kapena kuyesa kukwaniritsa zomwe mukufuna posachedwa. Kumbukirani kuwonjezera pang'onopang'ono katundu, ndipo nthawi zonse mvetserani momwe mukumvera. Zochita zilizonse ziyenera kupereka chisangalalo, apo ayi, bwanji zili zofunikira?

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