Momwe mungachepetsere thupi mukamachita masewera olimbitsa thupi?

Aliyense amene amaganiza za chitonthozo cha thupi lake amaganizira masewera olimbitsa thupi motere: amavala mahedifoni awo, amayatsa nyimbo zomwe amakonda, munthu, kukhala yekha, amatha kuthamanga mosavuta, pomwe nthawi yomweyo kuyesa kukonza thanzi, malingaliro, kukongola kwa thupi ...

Chisangalalo chotere chitha kupezeka kunyumba, kapena, ngati njira, phunzitsani ku malo olimbitsira thupi pafupi. Palinso makalabu apadera othamanga, chifukwa gulu lazantchito limabweretsa anthu pafupi, limawalimbikitsa kuti asayime pazotsatira zomwe zakwaniritsidwa, kuwalimbikitsa kuchita bwino kuposa othamanga oyandikana nawo.

Poterepa, njira inayake iyenera kutsatiridwa - kuthamanga kuyenera kukhala kosalekeza, pafupipafupi, malinga ndi malamulo omwe akhazikitsidwa, zotsatira zake zidzakwaniritsidwa, kuphatikizapo kuchepa kwa thupi.

Momwe mungapangire masewera olimbitsa thupi molondola?

Musanayambe masewera, muyenera kuphunzira mosamala zofunikira zomwe zilipo pokonzekera thupi kuti mupirire zovuta zomwe zikugwirizana.

Kuti muchite izi, choyambirira, muyenera kutsatira malamulo awa:

• kusunga chakudya chamagulu;
• sungani magawo;
• kuwerengera liwiro la munthu aliyense;
• kuyang'anira kuwunika kwa mtima pafupipafupi;
• dziperekeni kwathunthu ku makalasi, kuti muwonetsetse kuchuluka kokwanira paminyewa yamiyendo.

Wophunzitsa waluso angakulangizeni momwe mungakhalire dongosolo lanu, dongosolo lamphamvu zophunzitsira, komanso kutalika kwa mpikisanowu. Pali mitundu ingapo yamapulogalamu amitundu yosiyanasiyana yolimbitsa thupi - kwa oyamba kumene, othamanga apakatikati, akatswiri othamanga.

Momwe mungawerengere kuthamanga koyenera ndikupanga pulogalamu yochepetsa thupi nokha?

Kuwerengera liwiro labwino kwambiri ndikumanga pulogalamu yanu yolemetsa yotheka ndiyotheka komanso yotsika mtengo chifukwa cha kuwerengera kwina, komanso kupanga malangizo ndi tsatanetsatane:

1. Muyenera kuyamba phunziro loyamba ndikuyenda.
2. Mukakhala omasuka, mukayenda mwachangu ndipo mulibe zotsutsana ndi zamankhwala, kusinthana kwa kuthamanga ndi kuyenda kwa theka la mphindi kumayamba kwa mphindi 20.
3. Maphunziro amachitika katatu pa sabata, ndikuwonjezeka pang'onopang'ono munthawi ya katundu.
4. Kuthamanga koyambirira kwa mpikisano ndi 2 km / h, kenako kuthamanga - 3 km / h, ndikupatsa gawo lililonse mphindi ziwiri.
5. Gawo lotsatira ndikuthamanga ndikukula pang'onopang'ono kwa 7 km / h.
6. Kusintha momwe oyembekezera amasinthira kuchokera ku 1.5% mpaka 0.5%, mpaka kangapo munthawi yotsalayo.
7. Pamapeto pa kulimbitsa thupi, liwiro limachepa, liwiro limafika 2 km / h.

Kuti mumadziwe nokha momwe mungayendetsere katundu, muyenera kudzipereka kwa theka la ola, yang'anani kugunda kwa mtima, kenako yambani kuyenda mwachangu kwa mphindi 10.

Kenako muyenera kuwonjezera liwiro loyenda mpaka 7-8 km / h, osasintha mawonekedwe amtundu wa njirayo, otsala motere kwa mphindi pafupifupi 5.

Pakadali pano, manambala ochokera pakuwunika kwa mtima amalembedwa, kuthamanga komwe kumachepetsa mpaka kuyenda. Mukapuma pang'ono pang'ono, muyenera kukweza malingaliro ake mpaka madigiri 3-5, kenako pitirizani kusuntha kwa mphindi 5, ndiyesanso kugunda kwa mtima.

Chiwerengero cha maphunziro apakatikati ndi choyenera kupatsidwa thupi kutengera nthawi yomwe zimakulira. Ngati wowunikira kugunda kwa mtima wapeza kugunda kwa mtima kwinaku akuthamanga, ndiye kuti zolimbitsa thupi ziyenera kuchitidwa molingana ndi chiwembu cha nambala 1, ngati mukuyenda - ndiye malinga ndi chiwembu nambala 2.

Njira yapakatikati yopumira treadmill. Chitsanzo Na. 1

Gawo loyamba, onse koyambirira komanso kwachiwiri - mphindi 10 zoyenda modekha.

Nthawi yoyamba: kuyenda mozungulira madigiri 3-6, pa liwiro la 4-6 km / h kwa mphindi pafupifupi 5.

Nthawi yachiwiri: kutsetsereka kwa chinsalu kuchotsedwa, kuthamanga kumayambira pa liwiro la 7 mpaka 9 km / h, limatha mphindi 2.

Gawo lachitatu: Kuthamanga kwa miniti 1 mwachangu kwambiri kuthamanga thupi.

Nthawi zonse ziyenera kubwerezedwa kangapo kanayi (motsatana).

Njira yapakatikati yopumira treadmill. Chitsanzo Na. 2

Konzekera, mphindi 10 kuyenda.

Gawo loyamba: otsetsereka ziro, kuthamanga 7-9 km / h kwa mphindi 7.

Gawo lachiwiri: Yendani kwa mphindi 10, ndikuchulukirachulukira mphindi ziwiri zilizonse ndi madigiri awiri. Kwa mphindi 10 zotsatira, yendani ndikucheperachepera pang'onopang'ono pamphindi zofanana.

Zosinthasintha zimasinthasintha kawiri, othamanga omwe ali ndi chidziwitso chokwanira chobwereza pulogalamuyi kanayi.

Kuchita bwino pa maphunziro. Kuchita masewera olimbitsa thupi pafupipafupi

Kuti mukwaniritse zomwe mwakonzekera, muyenera kudziwa koyambirira kugunda kwa mtima wanu.

Imawerengeredwa mosavuta pogwiritsa ntchito chilinganizo:

• kwa amuna: 220 - (kuchotsera) kuchuluka kwa zaka zonse;
• kwa akazi: 226 - (kuchotsera) kuchuluka kwa zaka zonse.

Mwachitsanzo, kuwerengetsa kwamphamvu kwambiri kwa kugunda kwamtima kwa munthu wazaka 25 kumachitika motere: chizindikiritso chovomerezeka kwambiri mukamachita maphunziro othamanga kwa iye chidzakhala kugunda kwa 195 (220 - 25) pamphindi.

Kuchita bwino kwambiri pamaphunziro kumawonetsedwa paulendo wam'mawa ku simulator ya masewera. M'masabata atatu oyambilira, minofu ndi mitsempha yamtima imalimba kwambiri kotero kuti zitha kufika pamlingo wokwanira kuthamanga kwa mphindi 30, ndikumapezeka pafupipafupi pamakalabu amasewera kasanu pamlungu.

Chofunikira kwambiri kuti mukwaniritse zotsatira zabwino ndikuwonjezeka kwamitundumitundu, kuthamanga, komanso kutalika kwa mipikisano. Kupatula apo, thupi limazolowera kamwedwe kena kake ndipo kamagwiritsa ntchito mphamvu zochepa komanso zopatsa mphamvu, chifukwa chake kulimbitsa thupi kwambiri kumangopindulitsa othamanga odziwa bwino zomwe zimatuluka pamtunda.

Posankha nsapato zothamanga, tikulimbikitsidwa kuti tipeze chidwi pa akatswiri akatswiri othamanga. Ma sneaker a kalasi iyi adapangidwa kuti azindikire mayamwidwe owopsa, maimidwe oyenera, komanso kuthandizira phazi, chifukwa cholemera pamsana ndi zimfundo zimakhala zochepa. Ndi cholinga chochepetsa thupi, muyenera kugwiritsa ntchito masewera oyenera. Ikuthandizani kutuluka thukuta bwino ndikuchepetsa thupi.

Palibe chifukwa chodzizunzira poyamba ndiulendo wanjala wa ola limodzi kupita ku masewera olimbitsa thupi. Opirira kwambiri amatha kuchita izi. Chakudya choyenera musanafike mpikisano, malingaliro, magwiridwe antchito pamaphunziro, kupezeka kwamakalasi mpaka maulendo 4 m'masiku asanu ndi awiri kumakupatsani mphamvu yakukhalitsa, kupepuka mopanda kupsinjika kosafunikira. Pafupifupi ola limodzi la maphunziro, ma calories 600-700 amawotchedwa, kutengera kukula kwa zomwe zimapangitsa thupi lonse, kuphatikiza kuyendetsa mkono ndi kamvekedwe ka m'mimba.

Zakudya

Muyenera kuwunika kutsitsimuka, mtundu, zakudya zopatsa thanzi tsiku lililonse. Ndikofunika kumvetsetsa kuti mukatha kudya mbale ya phala ndi mbale yam'mbali musanaphunzire, katundu wa ola limodzi sangathe kuwotcha mphamvu yayikulu komanso yofunikira. Ndi bwino kuti mudzitsitsimutse ndi kadzutsa wopepuka wama kabohydrate m'mphindi 40, ndikupita ku phunziro lamphamvu, apo ayi, kungokhala kulimbitsa thupi kwa cardio. Ndi bwino kukonzekera chakudya chanu chotsatira musanadutse maola awiri.

Ziyenera kukhala, choyambirira, chakudya chochepa kwambiri chopanda mafuta owonjezera, maswiti. Zakudyazi zimapereka kupezeka kwa zinthu monga chakudya chambiri, masamba, mapuloteni. Kenako thupi limachira bwino, ndipo kagayidwe kake kamthupi kamasintha, zomwe zimapangitsa kuti mafuta achepe m'malo ovuta.

Kodi mungasankhe bwanji treadmill yoyenera?

Kugula zida zolimbitsa thupi zanyumba, kapena kuzindikira zida zoyenera pamalo ochitira masewera olimbitsa thupi, ndikofunikira kwakanthawi kothamanga m'nyumba monga maphunziro omwewo. Potengera mawonekedwe ogwira ntchito, zida zamasewera izi ndizosiyana.

Monga momwe zakhalira ndi ntchito, ntchito zosiyanasiyana, ndi mtengo, mutha kudziwa ngati kuli koyenera kugula mtunduwo (mwamwayi, malo ogulitsira pa intaneti ali ndi chisankho chokwanira).

Kusankha chopondera chopondera

Kusankha pulogalamu yoyeseza yoyenera "yanu", othamanga odziwa amalangizidwa kuti aganizire izi:

• mtengo wotsika - kayendedwe kabwino kagalimoto. Katundu wotsika mtengo waku China sakhala woyenera kutengera katundu weniweni, atha kugwiritsidwa ntchito;
• pamaso pa liwiro 16 Km / h ndipo apamwamba ndi mbali ya ndendende kwa madigiri 10;
• kusinthitsa liwiro la kugunda kwa mtima ndi chinthu chofunikira kwambiri;
• Ngati makina ochepera asankhidwa, mutha kuyimilira panjira yamagetsi, kuti muthe kutulutsa minofu ya miyendo - makina.

Tsopano kusankha ndikokwanira mokwanira, chifukwa chake, chipinda chaching'ono, njira yabwino kwambiri ingakhale kugula mtundu wokhala ndi makina opinda. Chipangizo chothandiza chotere chimatha kusungidwa pansi pa kama kuti tisunge malo.

Malangizo ogwiritsira ntchito treadmill

Ndemanga zina zokhudzana ndi makina opondera sizabwino, ndipo zimawonetsanso kusowa kwa zotsatira zolimbitsa thupi kwakanthawi. Zifukwa pano zitha kukhala zosiyaniraniratu - muyenera kungothamanga molondola, ndipo mndandanda wawung'ono wamalangizo ungakuthandizeni kumvetsetsa zolakwitsa zomwe zimapangidwa nthawi zambiri pophunzitsa:

1. Osagwiritsitsa zolumikizira ndi manja anu, kusamutsa kulemera, komanso kugawa molakwika katunduyo.
2. Kukhazikika - kokha ngakhale, osapendeketsa thupi kumanzere, kumanja, kutsogolo.
3. Manja amayenda momasuka monga momwe amayendera nthawi zonse, ndikuthandizira kuti ziziyenda bwino.
4. Mimba yokoka imalimbikitsa kulimbitsa minofu mwachangu komanso kuwotcha kwama calorie ambiri.
5. Muyenera kuyamba ndi kumaliza kuthamanga ndi kutentha ndi kuyenda modekha.

Aliyense amafuna kukhala wocheperako, wokangalika komanso wolimba, ndipo ambiri a iwo amadziwa zoyenera kuchita pa izi. Masewera ndi thanzi, ndipo kuthamanga moyenera sikungafanane ndi kupepuka, chitetezo ndi kuchita bwino. Kulimbitsa mphamvu kumalimbitsa chikhalidwe chonse, kumawonjezera kamvekedwe kake, kumathandizira kuthamanga kwa thupi ndikupanga mawonekedwe abwino.

Ndikofunika kuphatikiza zosangalatsa zanu ndi moyo wathanzi mumsewu, kenako mpweya, wopindulitsa magazi, ungakhale wofunikira kwambiri pakulimbitsa chitetezo chamthupi ndi machitidwe onse amthupi. Koma mothandizidwa ndi treadmill m'nyengo yozizira kapena masiku amvula, simufunikanso kusiya zosangalatsa zomwe mumakonda, kupumula kwakanthawi, ndi kuphatikiza kopanda kukaikira. Musaiwale za nsapato yanu yopangira treadmill, kupanga chisankho choyenera ndikofunikira.