10 Treadmill Kufamba Zvikanganiso Kudzivisa

Dzidza kuti ungafamba sei paatreadmill

Treadmill workouts ndiyo nzira yakanakisisa yekuita muviri wekurodia. Kuti uwane zvakanakisisa kubva kune treadmill inofamba , dzivisa izvi zvikanganiso zvakajairika. Mafambiro akanaka uye maitiro anokosha mukudzivirira kurwadziwa uye kushungurudzika pamwe nekukubatsira kufamba zvakanaka uye nekukurumidza.

1 - Kuwana paTreadmill

Iko kukanganisa kokutanga kuri kutora treadmill apo bhanhire riri kufamba nekukurumidza.

1. Tanga umire nerutsoka rumwe kune rumwe rutivi rwetsika.
2. Isa chikamu chekuchengetedza mutsara pamuviri wako kuitira kuti chigadzire chetsika kana iwe uchigumburwa.
3. Tsvaga kushandura kwemamiriro ekutsvaga.
4. Tanga treadmill pamwero wakadzika wekukurumidza.
5. Cherechedza nekukurumidza uye kunyatsopinda muchitsika chinofamba.
6. Wedzerai mafambiro mushure mokunge mawana mubhodhi.

Izvi zvingaita sokuti hazvibatsiri mazano, asi vashandi vakawanda vanoita gym vanokuvara apo bhanhire rinotanga kufamba-famba nepamhanho guru zvisatarisirwe.

Imwe nzira yekuchengeteka inodzivirira ndeyekuti vana vanotora minwe yavo uye maoko avo vanokuvadzwa pavanotamba vachitenderera kumashure kwetsika, apo bhanhire rinotsika rinopfuura pamusoro pevanyori. Chengetedza vana kubva pane kufamba kunofamba.

2 - Usaramba Uchiisa Pamberi kana Kutinhira

Paunotanga kushandisa treadmill, unogona kuve nechivimbo chekubata pazvigadziro zvekugadzikana. Asi iyo haisi nzira chaiyo yekufamba kana kumhanya. Kubata pazvibvumirano hazvibvumiri kuti uende zvakasununguka nekufambisa kwemaoko kana kuti uwane rutivi rwakanaka. Izvo hazvizokubvumiri kushandisa shanho yakanaka yekufamba .

Dzidza kurega kuenda kune zvinyorwa , kunyange kana zvinoreva kufamba kana kutevedza zvishoma nezvishoma kwezvikamu zvishomanana. Iwe uchange uchinge uchinakidzwa nekudzidzira zviri nani zvishoma nezvishoma pasina kubatisisa kupfuura iwe unenge uchikurumidza kufamba.

Kana iwe uine hurema hwakakosha kana kuti kuenzanisa, iwe unofanira kuramba uchishandisa zvinyorwa. Asi taurirana nemudzidzisi kana chiremba wepanyama kune mazano ekuti ungabudirira sei kufamba mumamiriro ekufamba kunyange kana iwe uchida kushandisa zvinyorwa.

3 - Dzivisa Kuvhima Mafudzi Ako uye Kutarisa Pasi

Kana iwe uchivhima mafudzi ako uye wotarisa pasi kuti uverenge kana kutarisa vhidhiyo pane treadmill console, iwe uri kusimudzira kufamba kwakaipa kufamba maitiro.

Kufamba zvakanaka kwakanaka kune musoro uye meso mberi. Kana uchida varaidzo kana uri paatreadmill, isa vhidhiyo yako kana kuti zvinyorwa kuitira kuti iwe utarise mberi kwakarurama pazviri, kwete pasi kana kumusoro.

Pamuviri wekurovedza, iwe unowanzoona mutsara wakakwana wekucheka shure kumusoro. Izvi zvakashata zvinogona kutungamirira mukurwadziwa kwakapfava, kurwadziwa kwemutsipa, uye kurwadziwa kwepafudzi. Hazvibvumi kuti utore zvakakwana, zvakakwana kufema. Inowedzerawo kuipa kwekugara kwevanhu vakawanda vane maawa kubva pamberi pekombiyuta kana terevhizheni. Nguva yako pazvinyorwa zvinofanirwa kunge zvichishandiswa pakuvaka maitiro akanaka ekugadzirisa, kwete kuunza kukuvadza kwaunoita iwe pachako kwezuva rose.

Maminitsi mashomanana muhutano hwako hwose, ipai mapepa ako mushure mushure kuti uone kuti hausi kuvatsvaga.

4 - Rega Kuvimba Pamberi

Kufamba kwakakodzera kwakarurama, kwete kumira mberi kana kumashure.

1. Kuti upinde mumugwagwa wakarurama wokufamba, tora chinguva usati watanga kutsika.
2. Svet mumatumbo ako uye tink muchero wako, uchidzikisa mapirasi ako zvishoma mberi.
3. Iye zvino itai kuti une tambo yakaiswa kumusoro kwepamusoro wako. Itore kumusoro kusvika muviri wako wepamusoro ukasimudzwa kubva kumusoro muhudyu.
4. Ipa mapepa ako mupumburu kumashure kuitira kuti uzive kuti haasi kutemwa.
5. Kana iwe uchinzwa zvakanaka, mamiriro akakwana, enda paatreadmill uye ufambe.
6. Zviyeuchidze iwe sezvaunofamba kuti uchengetedze kumira kwakarurama. Nguva dzose paunoshandura kufamba kana kutamira, tarisa kumira kwako zvakare.

5 - Dzivisa Kuwedzera

Paunopfuurira, chifambiso chako chiri mberi chiri kurova pasi pasi pamberi pemuviri wako. Vanhu vazhinji vanoita izvi mukuedza kufamba nekukurumidza.

Nzira yakanaka, inokurumidza kufamba yakangopesana. Chitsinho chako chepamberi chinorova pedyo nemuviri wako apo rutsoka rwako rworutsoka ruchiri pasi pasi kwenguva refu kuti rupe simba rakasimba-kurega. Izvi zvinodhonza kumashure ndezvipi zvichapa kufamba kwako nekukurumidza uye simba, uye kuchaita kuti utsi hwako huve nani kupisa makori.

Pakutanga, iwe unogona kudimburira chikwata chako uye kungotora matanho maduku. Zvadaro tanga kuisa pfungwa pakunzwa netsoka yako yekumusoro uye kugadzirisa zvakanaka kubva kune imwe nhanho imwe neimwe. Tarisa pane izvi kwemaminitsi mashomanana ega yega yega yega yezvinyorwa zvepasitimu kusvikira inowanzozivikanwa. Nokukurumidza iwe uchange uri kufamba nekukurumidza uye nyore.

Iwe unogona kuwira mutsika yakanyanya kufamba nekufamba neshamwari dzakakura uye dzine nguva yakareba. Iwe unogona kuzviyeuchidza iwe kuti simba riri mutsoka dzekumusoro uye kuwedzera chikwata chako kumashure uye kwete mberi.

6 - Shandisa Tsoka Rako Zvakanaka

Netsoka dzako dzinongobatsira here? Vanongorohwa pasi nechigamba chimwe nechimwe uye vanokweverwa pamwe chete here?

Nzira yakarurama yekutora danho rekufamba ndeyokurova nesitsitsinho mberi asi rumwe rutivi rwendo rutsoka runenge rwuchibva pasi, uye runofamba uchibva pachigadziko kubva pasheeri kusvika kune imwe. Nenguva iyo rutsoka rwuri pasi, iwe uri pakati nepakati muchigamba chinotevera, uye rutsoka rutsoka ikozvino rutsoka ruregerero uye rwakagadzirira kuti rutsoka rwukupe zvakanaka kuti upinde muchikamu chako chinotevera.

Ichi chitsitsinho chinoputika-kupfurikidza-kuputika nechingwe chinongogoneka kana shangu dzako dzichigadzikana. Kana iwe uri kupfeka shangu dzakaoma "kufamba" shangu dzakakodzera kumira, iwe unogona kusakwanisa kupfuurira kuburikidza nechitsinho kubva chitsitsinho kusvika kunezvigunwe. Pane kudaro, shangu yakasimba yakamanikidza rutsoka rwako kuti rukure pasi. Mumuviri wako ungangodaro wakarega kunyange kuedza uye kufamba kwako kunofamba kwakafanana nechitsiko chetsoka-chengeteredzwa.

Kuti uigadzirise, tora maminetsi mashomanana munguva yechitambo chekufamba kuti ufunge nezvezvinoita tsoka dzako. Uri kurova nesitsitsinho uye uchifamba muchigamba here? Iko netsoka yako kumashure ichikupa pfuti?

Pane zvinhu zviviri zvingafungisisa kuchinja.

1. Funga kuti rutsoka rwako rwokutanga rwuri kuratidza rwaro kune mumwe munhu anotarisana newe.
2. Funga nezvekuchengetedza rutsoka ruregerero pasi pasi kwenguva refu nekupa iyo simba yakasimba.

Kana zvisingakwanisi kuita izvi muzvishongo zvako zvepanguva, inguva yekutenga zviri nani, kushanduka kunofamba nekufamba / kushamba shangu .

7 - Shandisa Simba Rako

Unoitei nemaoko ako kana iwe usina kubatisisa zvigaro? Maoko ako ndiyo kiyi yekufamba kukuru kwekushanda. Nekufambisa kwakakodzera , unogona kuenda nekukurumidza uye kupisa makoriri akawanda. Iwe unogona kubatsira kururamisa mamwe matambudziko epafudzi nemutsipa iwe ungave uchikura uchigara pamberi pekombiyuta kana TV mazuva ose.

1. Bhanisa maoko ako masendigiri makumi mana uye uvaise pedyo nemuviri wako.
2. Zorora mapepa ako-izvi zvakakosha, unoda kuti mapepa ako asunungurwe.
3. Iye zvino edzai zvishoma choo-choo kufamba-famba, mberi uye kumashure.
4. Maoko ako anofamba achitarisana nemakumbo ose, rumwe rutivi rwunotungamira apo rutsoka runopfuurira riri mberi, asi rimwe rinodzoka.
5. Ita zvakanyanya pakuchengetedza zvakanyanya kufambisa ruoko rwako kumashure kwomuviri wako, kufanana newe uri kusvika kuchikwama chako muchikwama chako.
6. Kana maoko ako achiuya mberi, chengetedza mberi kwekurohwa. Kanganwa chero "kukurumidza kufamba" kwawakaona nevanhu vachikanda maoko avo kubva kune rumwe rutivi kana mberi pamberi pechiso chenyu.
7. Maoko ako anogona kuuya mberi diagonally, asi haafaniri kuyambuka mukati.
8. Maoko ako haafaniri kukwira apfuura mbiru dzako.

Chakavanzika ndechekuti makumbo ako anongomhanya nekukurumidza sezvinoita maoko ako. Kuti uwedzere makumbo ako, tanga iwe nokukurumidza kusimbisa ruoko rwako uye ivo vachatevera.

8 - Dzidzai Treadmill yako

Kune zvinhu zviviri zvaunofanira kuziva pamusoro pezvinyorwa zvese zvaunoshandisa-kuti ungazvigadzirisa sei uye kuti ungazviita sei. Asi kana ichi chiri chekudya cheimba yako kana chimwe chaunowanzoshandisa paimba yekurovedza muviri, tora maminetsi mashomanana kuti uzive maitiro ayo kuitira kuti ugone kuwana zvakanyanya.

• Ita kuti : Zvizhinji zvezvinyorwa zvepamusoro zvinotaridzika. Kuwedzera kuwedzerwa kuchakupa zvakawanda zve cardio workout. Tsvaga kuti ungashandura sei kutengesa uye kuwana zvikomborero zvekutsika zvinorega kushanda .
• Kushandurwa Kwekukurumidza : Ziva kuti ungagadzirisa sei kasi uye kuwedzera kana kuideredza munguva yako yekudzidzira. Iwe kazhinji unoda kutanga pane imwe nguva iri nyore kuti udziyidzike kwemaminetsi matatu kusvika ku5, uye wozowedzera kune yako yaunoda kushanda. Pedzisa nechinotonhora pasi pemaminitsi matatu kusvika kumashanu paunenge uri nyore.
• Kugadziriswa Kuita Basa : Kuita basa rako rekugadzira zvigadzirwa zvepreadmill inzira inofadza yekufambira mberi muhutano. Tamba nemapurogiramu anowanikwa uye uwane iwe unogona kushandisa kuti uite zvinyorwa zvekushanda kwako.
• Heart Rate Monitor kana Pulse Monitor : Vakawanda vanofambisa zvinyorwa vane maziso ekuongorora, zvichienderana nekubatanidza kana pikicha. Izvi zvinogona kukupa mhinduro pamutambo wemwoyo wako, kunyange iwe unogonawo kuona zvimwe zviitiko zvisinganzwisisiki kana iwe usina kuisa pazviri. Chifukidzo chepachifu chemwoyo chekufungidzirwa kwepamusoro chinonyatsojeka, uye vazhinji vanoverenga zvinyorwa vanogadzirirwa kuti vataure navo. Ona kana chigadziro chako chetsika chiri nemoyo wekutengesa kushandiswa .
• History Personal Workout History : Zvimwe zvinyorwa zvekutsika zvinoshandisa deta yako kuitira kuti uone mahedheni uye kuti wakabudirira sei.
• Maorikiti Akapiswa : Maekoriro aunopisa anobva pauremu hwako, kazhinji unokurudzirwa kupinda mairi. Taurira chokwadi nokuti iwe unopisa makirogiramu mashoma mairi kana iwe uchiyera zvishoma. Zvisinei, inyeverwa kuti kazhinji kanyoro kadiki karoti yakanyorwa inopesana neicho chaunoona pane fitness yako band, nezvimwewo.
• Zvirongwa: Iko kutsika kwako kunobatanidza kune app unogona kushandisa kuti uchengetedze basa rako rekushanda, uwane mabheji, uye upe mune mamwe maitiro?

9 - Usati Wanyatsokurumidza

Enda chete nekukurumidza sezvaungagona kuenda uye uchiri kuchengetedza maitiro akanaka ekufamba uye fomu. Kana iwe ukazviwana uchipfuura, uchizendamira mberi, kana uchivhima mafudzi ako, ndokudzoka kubva kumhanya kusvika iwe uri kumhanya kwaunogona kufamba nenzira yakarurama.

Wadii kuedza kumira? Kana iwe uchifunga kuti hausi kuwana mazororo akanaka anofamba paatreadmill, asi fomu yako yekufamba yakaipa pakukwirira zvakanyanya, kuwedzera kubuda kwemazuva pakudzidzira kwako. Kumhanyira kuchakupa kuputika kwepamusoro kwepfungwa yemwoyo uye kuchinja mune fomu yako.

Mhanyi Inomhanya Treadmill Workout

1. Kushamwaridzana pane imwe nguva iri nyore kusvika maminetsi matatu kusvika ku5.
2. Wedzera kufamba kwako nekukurumidza kwaunenge uchienda nekukurumidza asi unogona kuchengetedza kufamba kwakakodzera.
3. Zvino tanga jog uye uwedzere kukurumidza kufanana nekufamba kwako.
4. Jog kwemaminitsi 1 kusvika ku3.
5. Dzokera kumhanya wako unokurumidza kufamba kufamba kwemaminetsi matatu kusvika ku5.
6. Jog kwemaminitsi 1 kusvika ku3.
7. Dzokorora kusvikira pakuguma kwekushanda kwako, uye kupedzisa nemaminetsi matatu kusvika ku5 paunofamba kufamba nyore kuti udzike pasi.

10 - Zvipingane Iwe pachako

Kana iwe uchizviwana iwe uri kutsika pasi zuva rimwe nerimwe uye uchiita basa rakadaro rekare, zvimwe iwe hauri kuvandudza mafungiro ako sezvaunogona. Mumuviri wako wakanyatsogadzirisa zvaunogara uchiita basa uye haugoni kuchinja kunze kwekuti iwe uchipa chikonzero chekuchinja.

Kuti uwane hutano hwakakura, kushanda kwako kunofanira kusiyanisa nekukwirira, nguva, nguva uye / kana nzira yekuita.

• Unyanzvi : Wedzera kuwedzera kuburikidza nekushandura kutengesa kana kukurumidza.
• Nguva Yakareba : Wedzera nguva yaunopedza paatreadmill. Kana wakanga uchipedza maminitsi makumi matatu pamutambo wezvinyorwa kwevhiki dzinoverengeka, bump it kusvika maminitsi makumi mashanu kwechikamu chimwe chete pavhiki. Mushure memavhiki mashomanana, tora kusvika kumaminitsi makumi matanhatu.
• Kakawanda : Kana wave uchijaira kufamba-famba uchifamba , unogona kuzviita zuva rega revhiki. Kufamba nenzira iri nyore kwemaminitsi makumi matatu kusvika makumi matanhatu nezuva pazuva yemaminitsi 150 kusvika 300 pavhiki inokurudzirwa kuderedza ngozi dzehutano. Kana iwe uchiita zvakanyanya kufamba nekushanda pane treadmill uye kazhinji uchinge uchinge zuva, ita zvishoma nyore kufamba pamazuva mashoma.
• Rudzi rwekuvhima : Edza kushanda pane treadmill kuti uchinje. Zvakatonyanya kushandiswa kushandisa bhazikoro, basa rokutema, kana kuti stair climber. Wedzera kuyerwa nekurema, kurovedzwa kwenharaunda, kana chimwe chinhu chaunogona kufara uye chichaita kuti muviri wako ufambe mune dzimwe nzira.

Iwe unogona kushandisa vhiki yevhiki yega-treadmill workout plan yekurema kwemahosi iyo inopesana zvinhu izvi.