Momwe Mungapangire Dongosolo Loyeserera Treadmill?

Kuthamanga ndimasewera ofala kwambiri. Pali mitundu yambiri yothamanga komanso momwe mungagwiritsire ntchito. Nthawi zambiri, munthu akalemera kwambiri, kapena akufuna kuphunzitsa thupi lake, amagwiritsa ntchito masewerawa ngati njira yosavuta yokwaniritsira cholinga chake.

Nthawi zina palibe mwayi kapena chikhumbo chochita masewera olimbitsa thupi (palibe malo oyenera, nyengo yoyipa, makalasi amachitikira ku masewera olimbitsa thupi). Ndiye chopukusira chimakhala chothandizira.

Koma pamenepa, vuto lina lingabuke - momwe mungachitire moyenera? Mutha kupeza mayankho a funso ili ndi ena ambiri munkhaniyi.

Njira yothamanga pa chopondera

Musanasankhe momwe mungayendere panjirayo, muyenera kudziwa bwino malamulo oyambira:

1. Pumulani chipinda musanaphunzitsidwe - zidzakhala bwino kuti muchite izi.
2. Sankhani zovala zamasewera ndi nsapato (zosankha) - zovala zapadera zimalola kuti thupi lanu lizisunthira momasuka, palibe chomwe chingakoke ndikupukuta + nsapato zamasewera kapena masokosi omwe sangalole kuti malo olimba a lamba wopondereza awononge khungu lamiyendo yanu.
3. Gwirani botolo la madzi wamba - thupi limafunikira madzi nthawi yolimbitsa thupi.
4. Yambani kuphunzitsa pamimba yabwino kapena theka-njala - zidzakhala zosavuta komanso zotetezeka kuyendetsa, ntchito ya ziwalo zamkati sizidzasokonezeka.
5. Gwiritsani ntchito pulogalamu yoyeseza moyenera, musonkhanitse molingana ndi malangizo, ndikofunikira kuti munthu wapadera azichita.

Ngati mwamaliza mfundo zapitazo, mutha kuyamba! Njira yothamanga ndi chinthu chosavuta, koma imafunikira chidwi.

Yambani ndi kutentha:

• Kusinthasintha kwa bondo, bondo ndi ziuno. Zochita izi zitha kuteteza kulumikizana kwanu kuti musapanikizike pophunzitsidwa.
• Kupindika, mapapu, masikono - kutambasula bwino kumakuthandizani kuti muziyenda mwachangu komanso mwachangu kwambiri.

Kuyenda pang'onopang'ono ndi gawo limodzi la kutentha, kusintha mpaka kulimbitsa thupi komweko:

Pitani panjirayo, ikani liwiro lotsika, mwachitsanzo 4 km / h, pitilizani kuyenda kwa mphindi 5-10 (nthawi imadalira kukonzekera kwa liwiro lapamwamba)

Lonjezani liwiro lanu. Liwiro liyenera kuwonjezeka pafupifupi mphindi 5-8 zilizonse ndi 0,5-1 km / h.

Sankhani njira yabwino kwambiri yoyendera ndikuyenda bwino. Palibe cholondola. Mverani thupi lanu. Ndikofunikira kuti pasamayende modzidzimutsa komanso kupitirira muyeso.

Samalani. Mukayamba kutsamwa, kapena pambali panu pali kumenyedwa kwamiyendo - siyani, yambitsani kupuma. Zingakhale zopanda phindu kuwonjezera liwiro lino.

Ngati njira yanu ili ndi malo otsetsereka, kumbukirani kuti poyenda, kutsetsereka sikuyenera kupitirira 7%. Ndipo mukamathamanga - 3. Apo ayi, mutha kuvulaza ziwalo zanu.

Momwe mungapangire pulogalamu yolimbitsa treadmill molondola?

Muyenera kupanga pulogalamu yophunzitsira mutasankha cholinga cha maphunziro. Pali njira zambiri zothamanga, kutengera kufunikira kwake, mulingo wa kulimbitsa thupi kwa wophunzirayo. Muyeneranso kuganizira kuchuluka kwa nthawi yomwe mukufuna kugwiritsa ntchito panjira, mawonekedwe amthupi komanso zotsutsana.

Pulogalamu yophunzitsira pamakina osanja osiyanasiyana

Mbali yoyamba

Chitsanzo cha pulogalamu, tsatirani izi:

• Konzekera (kotchulidwa pamwambapa);
• Kutentha - kuyenda kwa mphindi 5-6;
• Kuyenda - mphindi 15, pang'onopang'ono kukulira liwiro. Mukafika 6-8 km / h, imani pamenepo;
• Mukamva kutopa, khalani pang'onopang'ono. Chenjerani, musasokoneze kutopa ndi kutopa pang'ono kapena ulesi - motero zotsatirazi zimangochoka!
• Pambuyo pamphindi 30 zoyera, mutha kumaliza. Osachinyalanyaza - kuchuluka kwambiri kwa thupi losakonzekera kumatha kubweretsa kuvulala kwamalumikizidwe!

Ngati zikukuvutani kuti muziyenda mtunda pafupipafupi - yesetsani kugwiritsa ntchito njirayi. Kuthamanga kwakanthawi ndikutanthauza kuphimba njira mwachangu.

Mwachitsanzo:

• Konzekera;
• Kutentha - kuyenda kwa mphindi 5-6;
• Kuyenda - 7-10 mphindi ndikuwonjezeka pang'onopang'ono;
• Mukafika liwiro labwino, pitirizani kwa mphindi 6-7, kenako pang'onopang'ono kuyenda, pitilizani kwa mphindi 5-6 ndikuchulukitsanso. Bwerezani izi katatu.
• Chepetsani - muchepetseni liwiro la pafupifupi 1 km paola mphindi 1.5-2 zilizonse mpaka muyime.

Njirayi ndi yoyenera kwa oyamba kumene omwe akufuna kuonda msanga. Kuchuluka kwamakalasi sabata iliyonse kumatha kusinthidwa. Makamaka, osachepera kawiri pamlungu. Chifukwa chake ndikofunikira kupitilira miyezi 2-3 mpaka mutazolowera.

Avereji ya msinkhu

Ochita masewera apakatikati amatha kusintha kuthamanga kwawo, mafupipafupi, mtunda ndi nthawi. Izi ndizofunikira pakuchita bwino kwa maphunziro, chifukwa thupi limasintha ndikusintha kupsinjika.

Pulogalamu:

• Konzekera;
• Kutentha - mphindi 4-5;
• Kuyenda kwa mphindi 5-7 pang'onopang'ono;
• Kuthamanga pa liwiro la 7-8 km pa ola limodzi.
• Kutalika - Mphindi 40-45 zoyera koyera.

Muthanso kugwiritsa ntchito nthawi yayitali, yofanana ndi kalozera woyamba.

• Konzekera;
• Kutentha - mphindi 4-5;
• Kuyenda mwachangu - mphindi 5-7;
• Kutha kwachangu - 7-8 km / h kwa mphindi 5-7;
• Nthawi yocheperako - 4-6 km paola kwa mphindi 4-5;
• Bwerezani nthawi pafupifupi 6-7.

Mulingo waluso

Mutha kudziwonetsa nokha pamlingo uwu ngati mungachite kangapo sabata sabata kwa miyezi isanu ndi umodzi. Poterepa, mutha kudzifotokozera nokha magawo omwe amaphunzitsidwa. Nthawi yawo itha kukhala mpaka maola awiri kapena atatu. Ndikuphatikiza kuyenda, kuthamanga, nthawi zonse ndi yunifolomu. Ndipo liwiro ndi 9-10 km / h.

Chitsanzo:

• Konzekera;
• Kutentha - mphindi 2-3;
• Kuyenda - mphindi 3-4 ndichangu;
• Kuthamanga pa liwiro la 9-10 km pa ola limodzi ndikupuma pambuyo pa mphindi 10.
• Kutalika - kuchokera ola limodzi mpaka 3.

Zitsanzo zonse sizikonda. Ndi kutsetsereka kwa njirayo, magawo onse ayenera kuchepa.

Zida Zothamanga Makina

Kumbukirani cholinga cha kuthamanga kwanu.

Pali zitatu zazikulu:

1. Zochepa. Pali njira ziwiri zothamangira pa cholembera cholemera. Yoyamba ndi yoyenera kwa anthu olemera kwambiri - kuyenda kwa mphindi 40-60 osayima. Liwiro likhoza kufikira makilomita 4 pa ola limodzi. Ndikofunika kuti musamagwire ntchito mopitilira muyeso ndikupuma milungu iwiri iliyonse, musinthe kuchuluka kwa katundu ndikupuma mukamathamanga, 1: 1, kenako 2: 1, ndi zina zambiri.
2. Kupititsa patsogolo zaumoyo. Ndikofunika kuti musapitirire. Palibe malangizo apadera. Ndi bwino kukaonana ndi dokotala.
3. Kukulitsa maluso akuthupi. Poterepa, kulimbikitsidwa kuyenera kuyendetsedwa mwachangu komanso nthawi, kumvetsera momwe akumvera. Katundu wowonjezeka nthawi zonse. Mukamachita masewera olimbitsa thupi, sungani magulu osiyanasiyana a minofu, muziyenda mosavuta. Nthawi iyenera kuyambira pa mphindi 40. Mutha kugwiritsa ntchito zina zowonjezera - zolemera, zikondamoyo zachitsulo, zolemera zapadera.

Ndemanga zothamanga

Ndimachita kawiri kapena katatu pa sabata. Choyamba, ndimathamanga pamsewu kwa mphindi 20-25 ndikuthamanga kwa 13, kenako kutsetsereka kwa mphindi 5 liwiro la 15. M'miyezi iwiri, zidatenga 1.5 kg, minofu ndi khungu zidalimbikitsidwa. Kutalika 175, kulemera kwa 60 kg.

Catherine. Zaka 35

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Kwa miyezi itatu 8 kg, sindithamanga, ndimayenda pa liwiro la 6-7 km paola. Training patsiku - 10-12 Km. 3-4 pa sabata. Ndimadya monga kale.

Alyona

Ndakhala ndikuyesera panjira yachigawo chachiwiri. Ndataya makilogalamu 5, ndimayesetsa kudya bwino. Ndikulangiza aliyense kuti asapite kumalo ochita masewera olimbitsa thupi kapena kunsewu.

Masya

Ndimagwira ntchito yopanga treadmill, kuchokera pamaubwino: simusowa kuti mupite kulikonse, ndimachepetsa thupi mophatikiza ndi zakudya.
Za minuses: ndizothamanga kuthamanga mchipindacho (njira isanachitike pa loggia, ndiye kuti pali 15 kuti muthamange), ndipo madzulo, usiku, simuthamanga - kusokoneza oyandikana nawo. Mtengo, inde, sungagule zotsimikizika tsopano, chifukwa kwa zaka 4 ndidathamanga pafupifupi miyezi 8.

Julia

Ndinkafuna kuonda msanga. Ndidaphunzira sabata limodzi nthawi yanga yopuma kwa mphindi 40-60. Kuthamanga - 6-7. Zinatenga 2.5 kg. Inde, komanso zakudya.

Arina

Kaya mukufuna njira yodalirika komanso yopanda vuto yochepetsera thupi, kukonza thanzi lanu kapena kukulitsa luso lanu, treadmill ndiye njira yabwino yokwaniritsira maloto anu.

Zimatenga malo pang'ono mchipindacho, zimawononga ma ruble 15 zikwi. Zimathandizira kuwongolera bwino komanso mosangalatsa mawonekedwe ndi thanzi. Sizitengera nthawi yochuluka komanso khama. Kutengera malingaliro ndi malamulo onse, zotsatira zake sizikudikitsani.

Onerani kanemayo: Un Largo viaje - Marcela Gandara letra (Mulole 2025).