Iwe unogona sei kudzidzira kukwira nekushandisa treadmill ? Kana iwe uine chikwata chikuru chichiuya iwe unoda kudzidzisa kutarisa makomo uye zvinoshandiswa. Izvi zvinogona kuva zvakaoma kuita kana iwe uchigara munzvimbo yakapoteredza seFlorida apo gomo rakakwirira harifaniri kupfuura pamusoro pegungwa. Icho chinetsowo kana iwe uchida kuita chidzidzo chako apo mamiriro okunze kunze kushungurudzika.
Kushandisa treadmill ndiyo mhinduro yako iri nyore pane dambudziko iri.
Muchikoro ichi chekudzidzira, iwe uchavaka kutsungirira kwekufamba. Nekuwedzera kwemamiriro ezvinhu, takura 10-lb (kana kupfuura) chikwereti uye upfeke mabhoti ako ekufamba. Ichowo chikonzero chakanaka kuedza kufamba kwako kwembatya, shati, masokisi, pasi pepurasitiki, nezvimwewo. Izvi ndizvo zvaunenge uchipa gear yako yose shakedown pane treadmill. Iwe unodzidza usati wasvika pamugwagwa kuti mabhoti ako anobvisa chidonwe chako chiduku, saka iwe unogona kugadzirira uye ugozvigadzirisa usati waenda.
Inokurumidza uye zvinongororwa zvakanyorwa ndezvenyuchi chete uye ndezvekudzidzira mukati (avo vakambove vachishandisa kwemwedzi mitatu kana kupfuura).
Wedzera kana kuderedza kasi yacho maererano nehutano hwako. Shandisa Pfungwa Yakaonekwa Yakaedzwa kuti uone kuti uri kushanda zvakaoma sei.
30-Minute Treadmill Kufamba Basa
| TIME | Mirayiridzo | Ending Speed / Incline |
|---|---|---|
5 miniti inopisa | 3.0 mph / 1% terera | 3.0 mph / 1% terera |
Maminitsi mashanu | Wedzera kuwedzera 1 increment maminitsi ose | 3.0 mph / 5% inotama |
1 minute | Kuwedzerwa kunongedzera kune 10% | 3.0 mph / 10% inotama |
Maminitsi mashanu | Kutanga pa10%, deredza kutengesa 1 kuwedzera kwemaminiti | 3.0 mph / 5% inotama |
1.5 maminitsi | Kuwedzerwa kunongedza zvese pamaminitsi gumi nemashanu | 3.0 mph / 12% inotama |
| 30 seconds | Ramba pane zvakadzama kukurumidza / kutamira | 3.0 mph / 12% inotama |
1.5 maminitsi | Deredza kuderedza zvishoma nemaminitsi gumi nemashanu | 3.5 mph / 1% inotama |
Maminitsi mashanu | Kasi pa 4.0 mph, Kuwedzera pa1% | 4 mph / 1% inotamira |
| Maminitsi mashanu anononoka pasi | Kufamba pa2,5, kunongedza 0% |
Nguva Yese Yokubata Nguva: Maminitsi makumi matatu
Kupedza basa rako, tora maminetsi mashomanana kutambanudza!
Kudenga Kunodzidzisa paTreadmill
Izvi zvinogadzirisa kuti treadmill yako inongoratidzika uye haina kugadzika / kuparara kwekugadzirisa. Kana zvichikwanisika, tsvaga treadmill kuti ishandise iyo inoderera uye kuwedzera iyo mukugadzirira.
Iwe uchaona kuti iwe unoshanda mishonga yako zvakasiyana nekudzika pasi. Inonyanya kudzidzisa kuziva kuti tsoka dzako dzinofamba sei mumabhoti ako achienda kumvura kwemaminitsi mashomanana. Iwe unoda kudzidza kudzikatira mabhoti ako kuti udzivise tsoka dzako dzichifambisa mberi, uye iwe unogona kushandisa masokisi akasiyana-siyana kuti uwane zvakanakisisa muzvikwama zvako.
Kana iwe usingakwanisi kuwana treadmill iyo inewo kupera, unofanirwa kutarisa rambo kana gomo iwe unogona kufamba kuti udzike pasi kudzidzira uye kuona kuti gear yako inoshanda sei kuderera.
Iwe Unofanirwa Kupfeka Nzira Yako Inofamba Gear?
Iwe unganzwa uchinetseka uchipfeke mabhuti ekukwirira uye paki pazvinyorwa zvekugadzirira. Izvozvo zvingave zvisina kutaridzika kwawakagadzirira kudonha, uye pangadaro pangave nemitemo inopesana nekupfekedza shangu dzomumigwagwa pane zvekurovedza kwako. Iwe uchawana rubatsiro rwebasa rechikomo kana iwe ukapfeka shangu dzomutambo panzvimbo panzvimbo, asi hazvizove dzidziso yakananga uye iwe hausi kuzoomesa tsoka dzako nemisungo kumakumbo ako emakumbo kana bhuti. Asi kana ichinge isingashandisi kuita izvozvo pane chetsika, ronga kuronga kunze kunze kwechikamu chekudzidzisa kwako zvakare.