Shandisa Itai Kuti Uwane Basa Rakawedzerwa Rokushanda
Iwe unogona kushandisa tsvina yehutsika yako kuitira kuti uwane bhizimusi rakanaka. Zvinyorwa zvekudya zvinowanzova nechinangwa chekuita sekufamba nekukwira kumucheto kunze. Mamwe mashoma anewo kupera kunofanirwa kuenzanisa kuenda pasi. Nokusiyanisa kutsika, iwe unogona kuchinja rudzi rwekugadzirira kana kuwedzera zvikamu zvepamusoro zvakasimba.
Kugadzirisa Kuwedzera
Vazhinji vanofambisa zvinyorwa vachakubvumira kuti uchinje kugadzikana paunenge uri kushandisa, asi vamwe vanoda kuti uite kugadzirisa uku usati watanga kubasa kwako.
Neavo, iwe unofanirwa kumira kuti uchinje kutengesa uye hazvizove sezviri nyore kuita chikamu chekudzidzira mukati apo kutamira kunoshandura maminetsi mashomanana. Tarisa treadmill usati watanga kubasa kwako kuti uone kuti ungagadzirisa sei kutamira.
Kubatsirwa kweTreadmill Hill Workouts
- Unogona kutora mwoyo wako kusvika kune imwe yepamusoro pakuderera kwepamusoro, zvichikuita kuti uite basa mune imwe nzvimbo yako yakasarudzwa.
- Kukwanisa kufamba zvishoma nezvishoma zvakanaka kuti vanhu vadzoke kubva mukukuvadzwa kana avo vanoda zvishoma pamagariro avo.
- Uphill incline inoshandisa mushure mutsva munzira itsva uye inotambanudza mhuru dzako uye Achilles tendon.
- Ngationei iwe kusiyanisa basa rako rekurwisana nekutsika treadmill kusuruvara.
Treadmill Hill Workout Basics
- Zvishoma zvishoma Zvakanaka: Paunenge uchikwira gomo, iwe pachako unowedzera kufamba zvishoma, asi mwoyo wako uye kufema kucharatidza kuti uri kuwana kuwedzera kwekushanda nesimba pane apo pazero inotamira. Rega avo vanoyera basa rako panzvimbo yekufambisa.
- Nzira Yokufamba Nayo: Tsika : Shandisa zvakanaka maitiro uye utore matanho mashomanana paunenge uchishandisa zvakawanda.
- Rega Kuenda Kwemaokoti : Haungatori zvakanakisisa zvekuvhima kana iwe wakabata pamapuranga sezvaunoshandisa. Shandisa zvakanaka kumusoro kwemafambiro ekufambisa pamhanho kwaunogona kufamba kana kuti kumhanya usingashandisi zvinyorwa.
- Shandura Chimwe Chinhu Penguva : Kuwedzera kwekushanda kwako kwepaguru kunofanana nekureba, kutenderera, nekukurumidza. Kana uri kuwedzera kuwedzera, chengetedza urefu hwekubasa kwako nekukurumidza kwaunoshandisa kana zvimwe, shoma, kana kuti zvishoma. Sezvo kushivirira kwako kwekuwedzera kunowedzera, saka iwe unogona kuchinja nguva uye nekukurumidza. Asi kana ukashandura kutsika, chengetedza imwe yacho yakafanana.
Kuramba-State State Treadmill Hill Workout
Yakagadzirwa naLorra Garrick, CPT
- Nguva dzose ushamwari, zvingave kana uchitsika, kwemaminitsi mashanu.
- Zvadaro edzai zvakasiyana-siyana uye unofanirwa kuwana mamiriro ezvinhu anokunetsa iwe, asi anogona kutarisirwa zvakakwana kuchengetedza kwemaminitsi makumi matatu, pamwe chete kana kuderedza zvigadziri zviduku pano.
- Kana iwe uri mutsva pakufamba, mhuru dzako dzinogona kunge dzichitya uye dzinogona kunge dzichityisa zuva rinotevera.
- Munharaunda yose yemusangano, ita nekufamba nokukurumidza pakuderera, uye kunonoka kufamba kune zvakakwirira, kune zvakasiyana.
Treadmill Threshold Interval Workout
- Kushamwaridzana kwemaminitsi mashanu painhambo iri nyore.
- Sarudza kufamba uye kutenderera kunounza mwoyo wako kudii kusvika kune 85 kusvika ku 92 muzana yenguva yako yakawanda yemoyo. Heart Rate Calculator
- Famba pa85 kusvika ku 92 muzana yepamusoro yepamusoro yemwoyo kwemaminitsi 8.
- Zvishoma-zvishoma / zvishoma zvinotamira kune imwe nyore maminitsi maviri.
- Dzokororazve kusvika ku4 kusvika 4 kudzokorora.
Treadmill Interval Workout neMakomo
Yakagadzirwa naLorra Garrick, CPT
Shandisai kutsika pazvinyorwa zvekudzidzisa kwemazuva . Iyo nguva yakakwirira inokuendesa kumatanho makuru ekushingaira, ipapo nguva yekudzorera ichakubvumira iwe kubata kufema kwako.
- Zvenguva zvinogona kupedza 30 seconds kusvika 10 maminitsi.
- Iyo yakafupika nguva, yakaoma inofanira kuva. Kana iwe ukashandisa nguva yemaminiti imwe chete, iwe unofanira kunge uri pamwero iwe unongokwanisa chete kutaura nemashoko mashomanana pakuguma kweminiti.
- Nguva dzekudzoka zviri nyore kukubvumira kuti ubate mweya wako uye unogona kupedza imwe kusvika kumaminitsi mashanu.
- Zvimwe zvikwereti zvinokonzera mapurogiramu epakati, asi zvingasasiyana zvese kutenderera uye kukurumidza panguva imwe chete. Uyewo, vangave vasina kukwana mukusiyana kwakadini kunenge kuri pakati pezvikamu pane kukubvumira kuenda kune zvose zvakanyanyisa Munyaya iyi, kushandiswa kwebhuku kunogona kuva nzira yakanakisisa.
- Dzokorora zvikamu zvitatu kusvika kune gumi zvichienderana nehurefu hwekubasa kwako.
- Kuguma ne-5 miniti inotonhora pasi.