Kuwedzera Pamberi Kwenguva Kuti Uwedzere Kuongorora uye Shandisa Quads
Kufamba kumashure kana kumhanya kumashure pane treadmill inoshanda masimba nenzira yakasiyana. Hausi iwe chete unotaurira misiyamisi yakasiyana, iwewo unoshanda pariyero yako. Iyo inoita kuti mwoyo wako uwedzere, zvichiita kuti uve mukana wakanaka wekuita basa pakudzidzira .
Migumisiro Yokufamba Kudzoka nemaoko Kunze Treadmill Rails
Kufamba kumashure kunofanirwa kuitwa nemaoko kubva kumakumbo engoro kana iwe uine chivimbo chakakwana kuti iwe uchagara uchienzanisa.
Murairidzi wega wega Lorra Garrick anoti iwe unofamba usina rubatsiro rwemashure, misoro yako yemashure inofanira kuita zvakawanda basa kuti muviri wako ugare wakaenzana. Makumbo ako, zviuno nemisumbu inodzora zvigunwe zvako zvinofanirawo kushanda zvakanyanya kuti urambe uchienzanisa.
Kufamba kumashure kuchavandudza kusara kwako, kunyange iwe unofanira kutanga pa1 mph, maererano naGarrick. Anoti iwe unogona kutarisira kunatsiridza mune zvemitambo, makirasi ekutsvaga uye mamwe mabasa ayo mararamiro anotarisana. Kana iwe wakanga uchishandisa zvigadziridzo kunyange kana uchifamba mberi, edza kutanga kuzvisunungura kubva kuzvishandisa panguva ipi zvayo yekugadzira.
Tanga Zvishoma Paunenge Uchidzokera Kumushure paTreadmill
Kufamba kumashure pane treadmill usingashandisi zvinyorwa zvinofanira kuitika panguva yakaderera zvikuru kutanga. Yatova kutotanga kuva dambudziko. Iwe unogona kuwedzera kukurumidza mune zvidzidzo zvenguva yemberi.
Vakawanda vanofambisa mapepa vane mavambo ekutanga a 0.5 mph kana 1 mph.
Tanga pachitsika chakaderera kuti upinde munzvimbo yakarurama uye rhythm. Paunonzwa uchinatsiridza, wedzera nekukurumidza mu 0.5 mph zvinyorwa. Gara mukati meminiti imwe chete pamhanho imwe neimwe usati wawedzera.
Nokukurumidzira nokukurumidza, iwe unonzwa zvakajeka misumbu yakashanda iyo isingatorerwi pakufamba mberi mberi.
Chengetai nguva dzenyu dzekudzokera pfupi paunotanga kupa nzira iyi edza. Zvakanakisisa kungosiyanisa chero nguva kana kuti kukurumidza. Kana uchizoenda nekukurumidza, chengetedza nguva yako yekudzokera shure panguva imwechete sepakutanga. Kana iwe uchizowedzera maminitsi, chengetedza kukurumidza kwako zvakafanana.
Zvishoma Zvishoma Zvokufamba
Iwe haufaniri kupedza nguva yakawanda uchidzokera shure kuti uwane zvikwereti. Wedzera zvikamu zvakadzokera kumashure mukudzidzira kwako kwetreadmill kweminiti kana maviri panguva. Tanga nekuedza izvi kamwechete kana kaviri munguva yako yekugara treadmill workout.
Zvichienderana nehutano hwako, iwe ungada kuvhara treadmill usati watendeuka kuti uende shure uye uimire zvakare usati watendeuka kuti ufambe mberi. Pano ndipo pane njere yekushandisa zvinyorwa zvekuenzanisa apo iwe uri kuzviratidza.
Kusiyana Kwekufamba Kwakare
Mutyairi Lorra Garrick anopa izvi zvakasiyana-siyana zvekugadzirisa zvigadziriswa nekugadzirisa shure uye kumashure kunomhanya pachitsika.
- Kudzokera shure kunononoka: Kana wangoziva kumashure uchifamba pachitsiko chekutsika usina kubatisisa pamaoko, unogona kuwedzera kuwedzera kune rimwe basa rokuita. Garrick anoti iwe uchanzwa kupisa muhudyu mako kubva pane izvi zvakasiyana, kushanda ne quadriceps iyo kazhinji haigoni kuwana basa rakawanda nekugara uchifamba uye kumhanya. Isai kutamira pa15 muzana uye 2 mph. Iwe pachako uchaona kuti zvakanyanya sei basa rako mahudyu ari kuita. Kana iwe uchinetseka kuwedzera kukurumidza, iwe uchanzwa uchingowedzera basa riri kuitwa ne quadriceps pamberi pehudyu yako.
- Kudzokera mberi-mberi kunonoka kubasa: Itai nguva shomanana yeminiti imwe pa15 muzana inotama uye 2 kusvika ku3 mph, kushandura nekufamba mberi nechitsiko chechidiki (kana chikwata) kwemaminitsi mashomanana. Chinangwa chemaminitsi gumi nemashanu kusvika pamaminitsi makumi matatu ekudzidzira.
- Rambai muchifamba pasi: Sezvaunofamba uchidzokera shure uchinonoka, svetesa nzvimbo yako yekubwinya kuitira kuti iwe uri mune imwechete yechina squat position. Chengetedza musana wako zvakananga uye usamira mberi. Izvi zvinowedzera moto mumasumbu ako e quadriceps.
Anomhanya Kudzoka paTreadmill
Kumhanya kumashure kunogona kutsigirwa nevanhu vazhinji pa4 mph kamwechete pavanowanzojaira kufamba kwemugariro.
Iwe unogona kukurumidzira kwenguva shoma nokukurumidza nokukurumidza kana iwe wakaziva kumhanya kunodzoka shure. Edza kuvhara kwe 6 kusvika ku 8 mph kubhururuka kumashure kwenguva yakawanda sezvaunogona, kushandura mberi nekufamba (kana kuti kufamba kwenguva shoma) kwemaminitsi mashomanana, kwemaminitsi makumi matatu.
Garrick anoti kusvetuka uye kumhanya kumashure kunatsiridza mitambo uye kunowedzera zvinonhuwira pane zvaunogara uchiita. Kana uri kutamba uye unogona kunzwa zvakanaka, unogona kutanga mamiriro matsva pane zvekurovedza kwako.
> Kwakabva:
> Uthoff A, Oliver J, Cronin J, Harrison C, Winwood P. A New Direction to Athletic Performance: Kunzwisisa Mhinduro Dzakanaka uye Yenguva Yakare Kumutambo Wakadzoka. Sports Medicine . January 2018. > doi >: 10.1007 / s40279-018-0877-5.