Treadmill inoshanda ine zvakawanda zvakabatsirika , rimwe rayo iri kuti iwe unogona kupisa zvakakwana mafuta akawanda. Edza chimwe chezvikoro izvi zvinonakidza kuti uwedzere koriori yako uye zvinokurudzira.
1 - Hill Workout
Kuwedzerwa kutenderera pane treadmill pamapombi kusvika koriori kupisa. Edza kupera kwechikomo ichi kuti uwedzere marori:
- Kushamwaridzana nemaminetsi mashanu-jog nyore kana kufamba.
- Kuwedzerwa kunongedzera kusvika ku3%, kumhanya kwemaminiti 1.
- Chasi chinotamira ku 1%, shandisa maminetsi maviri.
- Kuwedzerwa kunongedzera kune 4%, kumhanya kwemaminiti 1.
- Chasi chinotamira ku 1%, shandisa maminetsi maviri.
- Kuwedzerwa kunongedzera kune 5%, shandisa kwemaminiti 1.
- Chasi chinotamira ku 1%, shandisa maminetsi maviri.
- Kuwedzerwa kunongedzera kune 6%, kumhanya (kana kufamba) kwemaminiti 1.
- Chasi chinotamira ku 1%, shandisa maminetsi maviri.
- Dzokorora gomo muenzaniso 2 dzimwe nguva.
- Kuchena pasi nemaminetsi mashanu-jog nyore nyore kana kufamba.
- Kana izvi zvikava nyore nyore, unogona kuwedzera nguva yako nguva.
2 - Pfupi Pfupi Treadmill Workout
Nguva inobhururuka panguva iyi yekudzidzira muviri nokuti uri kuchinja kufamba kana kutamira kakawanda. Iwe uchange uine mijenya yemagetsi uye yakakura ye-calorie-moto inobatsira.
- Kushamwaridzana nemaminetsi mashanu-jog nyore kana kufamba.
- Kuwedzerwa kunongedzera kune 1%, kumhanyira zvakananga kwemaminitsi makumi matatu.
- Mhanya pakarepo nyore kwemaawa 30.
- Simhanya nokukurumidza kwemaminiti 1.
- Mhanya pakarepo nyore kwemaminiti 1.
- Simhanya nokukurumidza kwemasekondi 90.
- Mhanya pamubhedha uri nyore kwemasekondi 90.
- Deredza kutamira kune .5%, shanya nekukurumidza kwemaminitsi maviri.
- Simhanya pazviri nyore kusvika kwemaminitsi maviri
- Dzokorora nzira yekutsanya / nyore nguva (kubvira pakutanga) 2 dzimwe nguva.
- Kuchena pasi nemaminetsi mashanu-jog nyore nyore kana kufamba.
3 - Kukwidziridza Kwakawanda Kwokuita Basa
Kukwirira kwepamusoro-soro inzira inofadza yekupisa mazana emakoriri munguva pfupi. Iyi miviri yemaminitsi makumi mana inobatsira iwe kuti iwe upfeke uye calori-blasting munguva imwe. Hezvino chaungaita:
- Tanga nemaminitsi gumi ekuputika-1% 1%
- Sprint 30 seconds / kuruka pazviri nyore 30 seconds
- Rambai 30/30 mukati maminitsi makumi mana.
- Kuwedzerwa kunongedzera kune 2%
- Sprint 30 seconds / kuruka pazviri nyore 30 seconds
- Rambai 30/30 mukati maminitsi makumi mana.
- Kuwedzerwa kunongedzera kune 3%
- Sprint 30 seconds / kuruka pazviri nyore 30 seconds
- Rambai 30/30 mukati maminitsi makumi mana.
- Kunonoka pasi nemaminitsi mashanu ari nyore.
4 - Run Run / Walk Calorie-Burning Workout
Izvi zvinoshanda zvakakwana kune vamhanyi vanotanga kana avo vari kuporeswa kubva mukukuvadzwa uye kutanga kutanga kudzikisa zvakare kupinda.
- Tanga ne-10-minute yekufamba-famba-kufamba kana jog iri nyore = 1% inofamba
- Famba pa 4.0 MPH kweminiti 1
- Mhanya pa 5.0 MPH kwemaminiti 1
- Famba pa 4.0 MPH kwemaminitsi maviri
- Mhanya pa 5.0 MPH kwemaminitsi maviri
- Famba pa 4.0 MPH kwemaminitsi matatu
- Mhanya pa 5.0 MPH kwemaminitsi matatu
- Famba pa 4.0 MPH kwemaminitsi mana
- Mhanya pa 5.0 MPH kwemaminitsi mana
- Famba pa 4.0 MPH kwemaminitsi mashanu
- Mhanya pa 5.0 MPH kwemaminitsi mashanu
- Kunonoka pasi nemaminitsi mashanu ari nyore.
5 - Kutarisa Treadmill Workout
Sprints i-high-intensive workout, saka iwe uchapisa mazana emakori uye ovandudza utano hwako.
- Tanga nemaminitsi gumi ekudziya-kutamba.
- Wedzerai kukurumidza kwema 3 mph. Sprint kwemaminitsi makumi matatu.
- Mhanya pamwero wakaoma kwemaminitsi matatu.
- Dzorerai sprint / nguva inobhururuka katatu kuburikidza, zvichiita kuti mumwe nomumwe ave sprint .3 kusvika ku55 mph nokukurumidza pane yako yapfuura sprint.
- Kunonoka pasi nemaminitsi mashanu ari nyore.