Limodzi mwa mafunso ofunikira kwambiri kwa anthu omwe amakhala okhaokha ndi momwe angakwaniritsire zochitika zolimbitsa thupi kunyumba: kudutsa masitepe zikwi khumi ndikukhala osintha masewera - malingaliro amaperekedwa ndi Elena Kalashnikova, kazembe wa Garmin, CCM mu masewera, blogger.
Katundu wopondera makina ayenera kuchepetsedwa ndi 20-30%
Kunyumba, momwe zinthu zimayendetsera maphunziro sizabwino kwenikweni, popeza mpweya sukwanira, ndipo zimango zoyenda panjirazo ndizosiyana ndi kuthamanga pamsewu, chifukwa chake katundu amagawidwa mosiyana: kuyendetsa voliyumu yanthawi zonse kumatha kupangitsa kuti minyewa ipitirire. Kuchepetsa katundu ndi 20-30% kunyumba kudzakuthandizani kuti muzolowere kayendedwe katsopano. Komabe, pali zosankha zingapo zomwe zingakuthandizeni kuti muziyenda panyumba mosangalala komanso kopindulitsa.
Tsitsani mpweya mchipinda nthawi zambiri
Kupanda mpweya wabwino, mpweya osakwanira kumapangitsa kuchepa kwa chitetezo chokwanira. Tsitsani mpweya m'derali ola limodzi musanaphunzire komanso mutangophunzira kumene komanso kangapo patsiku.
Pangani kuthamanga kwanu
Matekinoloje amakono amakuthandizani kusiyanitsa kuthamanga ndi gawo logwirira ntchito. Mwachitsanzo, izi zitha kuchitika polumikiza pulogalamu ya Zwift ndi smartwatch ya Garmin komanso chowunika (laputopu, TV). Mumathamangira panjira kapena poyenda, ndipo zomwe zimachitika pazenera zimafanana ndimasewera apakompyuta, simumangogwira ntchito ndi manja anu, koma ndi mapazi anu, ndipo "amuna achichepere" omwe akuyenda ndi anthu enieni ochokera kumadera osiyanasiyana padziko lapansi omwe masiku ano akugwiranso ntchito nanu ...
Zaulere: iOS | ANDROID
Chifukwa chake, kulimbitsa thupi kwanu pa simulator kumasintha kukhala chinthu chosangalatsa, kukhala kwayokha, mutha kupanga kulumikizana kwatsopano kulumikizana - dziwani othamanga, kusinthana ma hacks amoyo, momwe mungadzisungire nokha. Mosiyana ndi kuwonera kanema pazenera, zomwe nthawi zambiri zimasokoneza, kuthamanga mu dziko lowonera kumakuthandizani kukonza chidwi chanu ndikuwona momwe thupi lanu likuwonera pazenera.
Gwiritsani phazi pod
Ichi ndi chida choyenera chomwe chingakuthandizeni kudziwa molondola mayendedwe oyenda kapena kuthamanga pa treadmill, njinga yoyimilira, kudziwa bwino mtunda woyenda komanso kuwerengera nthawi (kuchuluka komwe mapazi a wothamangayo amakhudza pamwamba), zomwe zimakupatsani mwayi wowonera momwe makina akuthamangira. Garmin Food pod wophatikizidwa ndi Zwift imakupatsani mwayi wowunika liwiro lanu ndikukuphatikizirani mpikisano ndi othamanga ochokera kumayiko ena. Mwachitsanzo, ngati mugonjetsedwa ndi a Marcello, zikutanthauza kuti, a Marcello pakadali pano adakulitsa liwiro lawo, akuthamangira kunyumba ku Italy.
Onjezani OFP
Ngakhale tikupitiliza kuthamanga, ntchito yathu yatsika kwambiri limodzi ndi zochitika za tsiku ndi tsiku: sitiyenera kupita kuofesi kapena malo ena aboma. M'malo moyenda masitepe zikwi 10 patsiku, timayenda pafupifupi 2-7 zikwi kapena zikwi 10, koma osati moyenera monga tiyenera. Kulephera kwa zolimbitsa thupi kuyenera kulipidwa. Onjezani GPP, kutambasula ndi zochitika zina zama cardio munthawi yanu yopuma.
Mwachitsanzo, m'mawa - kuchita masewera olimbitsa thupi, masana - kulimbitsa thupi kwa mphindi 20-30, madzulo - kulimbitsa thupi ku Zwift. Kulimbitsa thupi katatu patsiku kumakuthandizani kuti mukhalebe achangu monga momwe munalili nthawi isanachitike ndikubwezeretsani zomwe mwaphunzira. Mothandizidwa ndi ma Garmins anzeru osiyanasiyana, mutha kuwunika momwe thupi limadzipatulira.
Khalani odekha polimbitsa thupi kwambiri
Pakati pa mliri, sikulimbikitsidwa kuchita masewera olimbitsa thupi kwambiri, popeza katundu wochulukirapo amakhala wopanikizika m'thupi, ndipo kupsinjika kumachepetsa chitetezo chamthupi. Yesetsani kuchita masewera olimbitsa thupi pang'ono mpaka pang'ono. Mutha kutsata gawo lanu lochita masewera olimbitsa thupi pogwiritsa ntchito smartwatch yanu: ngati kugunda kwa mtima kwanu kukuwonetsedwa mdera 5, zikutanthauza kuti pano mukuchita masewera olimbitsa thupi. Mulingo wokhudza kugunda kwamtima 2 pa smartwatch kumatanthauza kuti thupi limadzaza pang'ono, kulimbitsa thupi ndikosavuta.
Yang'anani kugunda kwanu pafupipafupi
Onetsetsani kugunda kwanu m'mawa, mukadzuka, komanso musanalowe komanso mutamaliza masewera olimbitsa thupi. Panthawi yodzipatula, timayikidwa m'matenda a hypodynamia, omwe timayesetsa kutuluka pokonza zolimbitsa thupi kunyumba. Koma maphunziro mnyumba sakhala othandiza ngati mpweya wabwino, pali kuthekera kwakuti thupi litaya zina mwazosintha zamasewera zomwe zidapangidwa pazaka zambiri zamaphunziro, chifukwa chake ndikupangira kuwunika ziwonetsero za thupi ndikuzikonza. Izi zitha kuchitika pogwiritsa ntchito ma smartwatches osiyanasiyana.
Mu maulonda anzeru a Garmin, deta yonse, kuphatikiza kugona, zopatsa mphamvu, kuzungulira kwa akazi, imalembedwa ndikupanga mphamvu - motero ndikosavuta kuwunika zizindikilo zomwe zimapezeka m'masabata awiri - mwezi umodzi ndipo mutha kutsatira momwe thupi lanu lilili panthawi yodzipatula. Ngati kugunda kwanu kwasintha ndi katundu wofanana, mwachitsanzo, wakula kwambiri, ndiye kuti thupi lafooka kapena chifukwa chakutakataka kapena zinthu zina, magwiridwe antchito amthupi achepetsa.
