Kuyenda pa chopondapo

Kuyenda pa treadmill ndi njira yodziwika bwino kwa othamanga onse omwe akufuna kupititsa patsogolo kupirira kwa magwiridwe antchito ndi mtima wamtima, kuwonjezera kagayidwe kake, kapena kutaya mafuta amthupi.

Kuyenda pafupipafupi pa treadmill kumapereka zotsatira zofananira ndi kuthamanga kwakanthawi m'mapaki amzindawu, magawo atali a mtima pamtambo kapena wopita, koma kwa othamanga ambiri ochita masewerawa ndizosavuta kwambiri mwakuthupi komanso kwamaganizidwe.

Ndi minofu iti yomwe imagwira ntchito?

Tiyeni tiyambe ndikuyang'ana kuti ndi minofu iti yomwe imagwira ntchito poyenda pa chopondapo.

Pakulimbitsa thupi kwa masewera olimbitsa thupi, timaphunzitsa, choyamba, minofu ya mtima, momwe gawo la mkango wathanzi lathu limadalira. Komanso poyenda pamtunda, ma quadriceps ndi minofu yam'mimba amatenga nawo mbali pantchitoyi.

Ngati malo anu ochitira masewera olimbitsa thupi ali ndi makina opangira makina amakono, momwe mungasinthire mbali yomwe ikuyenda, ndiye kuti kukwera phirili kumalimbitsanso nyama zamphongo, zopindika, minyewa yolimba komanso zotumphukira zamtsempha.

@ Sebastian Kaulitzki - adobe.stock.com

Ubwino woyenda pamtunda

Si chinsinsi kuti kuyenda pamtunda kumathandiza kwambiri ngakhale kuti kuchita masewera olimbitsa thupi ndi kosavuta. Makamaka, kuti muchepetse thupi, kuyenda mwachangu pa chopondera ndichabwino.

Zakudya za kalori zamtunduwu zolimbitsa thupi ndizazikulu kwambiri - kwa ola limodzi logwira ntchito ndi mphamvu yayikulu, timayatsa pafupifupi 250-300 calories. Izi ndizofanana ndi magalamu 150 a ng'ombe yowonda, yophika kapena kutumikiridwa moyenera kwa buckwheat.

Nthawi zonse kuchita masewera olimbitsa thupi amtunduwu kumawonjezera kuchuluka kwa kagayidwe kake, komwe kumatithandiza kuti tichotse mwachangu mafuta owonjezera kapena tikhale ndi minofu yambiri popanda kuwonjezera mafuta ochepa.

Phindu losatsimikizika lakuyenda pa chopondera likuwonetsedwanso ndikuwonjezeraku kupirira, komwe kumachepetsa ntchitoyo pochita zopingasa kapena zolimbitsa thupi zolimbitsa thupi. Nzosadabwitsa kuti cardio pa treadmill ndiyofunika kukhala nayo gawo lophunzitsira aliyense wodziwa kuwoloka, womanga thupi, waluso wosakanikirana, woyendetsa njinga kapena wosambira.

Kodi ntchitoyi ndi yotani?

Pali zotsutsana zambiri pa intaneti pazomwe zili bwino kuphatikiza pulogalamu yanu yophunzitsira: kuyenda kapena kuthamanga pa treadmill. Tiyenera kunena kuti kuyenda sikothandiza kwenikweni pakukulitsa kupirira ndikuchotsa mafuta owonjezera, ndipo kumathandizadi pa thanzi. Chowonadi ndichakuti chopondera chidapangidwa motere kuti sitimathamanga nacho - timachipeza. Izi zimayika kupsinjika kosafunikira pamalumikizidwe a mawondo ndipo pakapita nthawi kumatha kubweretsa kuvulala kwa meniscus kapena hamstrings.

Chifukwa chake, nayi magulu angapo a anthu omwe ntchitoyi ndiyabwino:

• kuyenda pa chopondapo kumalimbikitsidwa kwa anthu omwe ali ndi vuto la mawondo. Ikuthandizani kuti mukhale okhazikika ndikupewa kuvulala koipa;
• Ichi ndi masewera olimbitsa thupi kwa iwo omwe angoyamba kumene masewera. Mukuyenda pa chopondapo kuyambira masiku oyamba a maphunziro, mupeza chipiriro chabwino ndikugwada;
• Kuyenda mosadukiza pa chopondera ndichabwino kwa othamanga omwe ali ndi matenda oopsa. Zimatithandiza kuti tizigwira ntchito bwino (115-130 beats pamphindi), pomwe kuthamanga kumawonjezera kugunda kwa mtima mpaka 140-170 pamphindi, zomwe ndizochulukirapo kwa mtima wamitsempha ya odwala omwe ali ndi matenda oopsa;
• Komanso, kuyeza kuyenda pa treadmill kudzagwira ntchito bwino kwa anthu omwe asiya kusuta ndikuyamba kukhala ndi moyo wathanzi, ndipo makina awo opumira sanakonzekerebe mphamvu yayikulu kapena mitundumitundu ya cardio. Pambuyo pa mwezi umodzi akuyenda pafupipafupi, kupuma pang'ono kumachepa kapena kutheratu, ntchito yamitsempha yamtima idzawonekera, mapapu awo azolowera kuperekera mpweya wochulukirapo m'maselo am'mimba, ndipo pambuyo pake mutha kuyamba kuchita masewera olimbitsa thupi.

@ Kzenon - adobe.stock.com

Malamulo oyenda oyenda

Kuti mupindule kwambiri ndi mtundu wa masewera olimbitsa thupi, tsatirani malangizo awa:

1. Nthawi zonse yambani kulimbitsa thupi kwanu ndi kutentha kokwanira. Makamaka ayenera kulipidwa pa mawondo ndi akakolo, ndipo ma quadriceps ndi minofu ya ng'ombe iyeneranso kutenthedwa bwino.
2. Imwani madzi ambiri mukamachita masewera olimbitsa thupi. Kumwa osachepera lita imodzi yamadzi amchere osakanikirana pang'ono, mudzadziteteza ku zisokonezo zomwe zili mthupi lanu.
3. Osasintha kutalika kwa masitepewo. Yesetsani kuchita zinthu zofananira nthawi yonse yolimbitsa thupi - izi ziziyendetsanso kuyenda ndikuwonjezera mphamvu ya mtima wamagetsi;
4. Malizitsani kulimbitsa thupi kwanu pang'onopang'ono. Mukatopa kale ndipo simukutha kuyenda pang'onopang'ono, pitirizani kuyenda kwa mphindi 10-20. Mwa kukulitsa kugunda kwa mtima wanu mukuyenda mwachangu, munthawi yogunda, kuwotcha mafuta ndi njira zamagetsi mthupi lanu sizidzafooka.
5. Sankhani nthawi yabwino yolimbitsa thupi. Asayansi akukhulupirira kuti njira ya lipolysis panthawi yochita masewera olimbitsa thupi imayamba kupitilira ndi mphamvu itangotha ​​mphindi 35-40, koma, nthawi yomweyo, cardio yayitali kwambiri (yoposa mphindi 80) imatha kubweretsa kuwonongeka kwa minofu ya minofu. Chifukwa chake, nthawi yoyenda bwino pamtunda wopondaponda ndi pafupifupi mphindi 60.

@ aliraza_549 - adobe.stock.com

Kodi mungachepetse bwanji kuyenda?

Pofuna kupititsa patsogolo njira za lipolysis panthawi yophunzitsidwa ndi mtima mwa kuyenda pamtunda, pali njira zingapo zanzeru. Nawa ena mwa iwo:

Nthawi yolimbitsa thupi yolondola

Nthawi yabwino kwambiri yochitira masewera olimbitsa thupi ndi m'mawa ndi chopanda kanthu. Pakadali pano, njira zotsogola zimakhalapo mthupi lathu, malo ogulitsira a glycogen m'chiwindi ndi minofu ndi ochepa, ndipo mphamvu yokhayo yomwe imapatsa mphamvu ndi mafuta ochepa kapena owoneka bwino, omwe thupi lathu limayamba kudya. Ngati mukuda nkhawa kuti kusala kudya kwa mtima kungakhudze minofu yanu, tengani ma BCAAs kapena ma amino acid ovuta musanaphunzire.

Kuphatikiza ndi zina zolimbitsa thupi

Kuyenda pa treadmill mutaphunzitsidwa mphamvu kapena magwiridwe antchito kumathandizanso chimodzimodzi. Kuyenda mwamphamvu kwambiri kumakulitsa mphamvu yakuwotcha mafuta mukamayatsa mafuta owonjezera.

Nthawi zonse

Nthawi zonse ndichinsinsi chopita patsogolo. Ngati, kuwonjezera pa kuyenda, mumachita masewera olimbitsa thupi, ndiye kuti maola awiri oyenda pa treadmill sabata iliyonse adzakhala okwanira. Ngati, pazifukwa zina, maphunziro a masewera olimbitsa thupi akutsutsana ndi inu, pitani pa treadmill 4-5 sabata.

Zosiyanasiyana pakuphunzitsa

Onjezerani zosiyanasiyana pamaphunziro anu. Yendani mwachangu, pafupifupi kuthamanga, pafupipafupi, kuti mukwaniritse kuwonjezeka kopitilira muyeso ndi malo osungira kupuma. Komanso, njira yabwino yochepetsera thupi ndi kuyenda pakati pa chopondapo, momwe mumasinthira kuyenda mwachangu ndikuyenda pang'onopang'ono. Kuyenda kwapakatikati kumakhala kothandiza makamaka ngati muli ndi chibangili cholimbitsa thupi kapena kuwunika kwa mtima - kuti mutha kuyang'anira kuchuluka kwa kalori yanu ndi kugunda kwa mtima pamagulu osiyanasiyana oyenda ndipo, potengera izi, musinthe ndandanda yanu yophunzitsira ndikuyesera kukulitsa kulimbitsa thupi kwanu tsiku ndi tsiku. ...

Pulogalamu yophunzitsa

Pansipa pali mitundu ingapo yoyenda kwakanthawi kwa othamanga oyamba komanso apakatikati:

Mbali yoyamba

Avereji ya msinkhu

Chiwembu chilichonse chiyenera kubwerezedwa katatu mukulimbitsa thupi. Kuti muwonjezere kugwiritsa ntchito mphamvu zamagetsi, mutha kusiyanitsa mbali yomwe ikuyenda poyenda, ndikupangitsa kuti ikhale yayikulu poyenda pang'onopang'ono komanso yocheperako poyenda mwachangu.

Ndemanga pakugwiritsa ntchito chopondera

Mukawerenga ndemanga za akatswiri ambiri azolimbitsa thupi, ndiye kuti palibe kukayika konse kuti kuyenda pa chopondapo ndi chimodzi mwazinthu zabwino kwambiri zolemetsa. Ochita masewera olimbitsa thupi omwe amagwiritsa ntchito pulogalamuyi kuti asinthe thupi lawo ndikukwaniritsa masewera othamanga ndi ogwirizana ndi akatswiri.

Mtsogoleri wa UFC a Conor McGregor ndi ena mwa omwe amagwiritsa ntchito makina opangira makina opangira ma cardio. Malingaliro ake, ntchitoyi, pamodzi ndi njinga ndi makina opalasa, zimakupatsani mwayi wopirira.

Zotsatira zamaphunziro otere zimadzilankhulira zokha: Conor ndiye msirikali wankhondo wotchuka kwambiri komanso wolipira kwambiri. Ndalama zake zimakula ndikumenya nkhondo iliyonse, ndipo nkhondo yake iliyonse ndi wotsutsana sikukambidwa pa intaneti pokhapokha atangokhala aulesi. Maonekedwe a Conor nawonso ndi odabwitsa. Ali ndi mphamvu zamisala, mphamvu ndi mikhalidwe yolimbana, pomwe amakhala osasunthika pamizere yochepera 10% mthupi, ngakhale izi nthawi zina amayenera "kufa" pa chopondera.

Onerani kanemayo: LENNART SCHROOT u0026 UNKNOWN BRAIN - KUYENDA feat. SRU NCS 1 Hour Trap (November 2024).