Vakwegura vanogona kuvaka hutano uye hutano pane treadmill
Kufamba pamugwagwa unofambisa inzira yakanakisisa yevakuru kuti varambe vakashanda. Uine maminitsi makumi matatu pazuva rekutsika-tsika kwekutsika, iwe unogona kuva zvakanaka munzira yako yekusangana nebasa rinorayirwa zuva nezuva rekuita kuti uderedze hutano hwako hwehutano uye urambe wakasimba. Kuramba uchifamba kwenguva yakajekawo chikamu cheurongwa hwekushandira kwekurarama nechirwere cheshuga, arthritis, uye kuwedzerwa kweropa.
Taura nachiremba wako usati watanga purogiramu yekurovedza muviri kana iwe usati wave uchiita zvekuita kana iwe une zvinetso zveutano. Heino nzira yekutanga nayo.
Ndeipi Treadmill Unofanira Kushandisa?
Iwe unofanirwa kushandisa treadmill inonzwa yakasimba uye isina kana inodedera kana iwe uchiishandisa. Kana ukashandisa treadmill pamitambo yekurovedza kana fitness centre, inogona kunge iri yebhizimisi grade uye yakavakwa zvakanaka. Kunyange zvazvo kufamba kunofamba hakurevi semasimba emotokari sekufambira mberi, uremu hwako hunobatsirawo. Kana iwe uchiyera pasi pemamiriyoni mazana maviri, tarisa treadmill ine angave 2.0 CHP motokari. Kana iwe uchiyera zvakanyanya, tsvaga zvinenge 2.5 CHP uye chengetedza ushandiswa wemutsetse wemutsetse wakanyorwa pane iyo mienzaniso. Tora izvi mukutarisa kana iwe uri kutenga imba yekugadzirisa .
Treadmill Workout Shoes uye Nguo
Iwe unofanirwa kupfeka shangu dzemitambo apo iwe uchifamba pachitsika. Kufamba kwako shangu kunofanirwa kushanduka . Kupfekedza zvipfeko zvisina kukwana zvokuti iwe unogona kufamba nyore nyore, asi chenjerera kuti makumbo epaguru haasi kwenguva yakareba kuti vagozobata mukutsika kwetsika.
Kutanga paTreadmill
Tora nguva shomanana kuti uzive treadmill nguva dzose paunenge uchishandisa, kunyanya kana iwe ukashandisa zvinopfuura imwechete mumuzinda wefitness. Tsvaga pa / on off control uye stop stop. Kakawanda pane chikamu chaunofanira kuisa kuitira kuti chigadziro chigadzire kana iwe uchigumburwa kana kuwa.
Dzidza kuti ungashandisa sei zvidzora zvinowedzera nekuderedza kasi nekudzikira.
Tanga treadmill panguva yakaderera zvikuru iwe usati wakamira pairi, saka nyatsotanga kupinda muchetsika uye zvishoma nezvishoma kuwedzera kasi. Iwe unogona kushandisa zvinyorwa zvekuenzanisa iwe paunopinda muchitsika chepamusoro uye iwe uchiri kushandiswa nekukurumidza kwebhanhire.
Kutendera Kuenda Kwemasuo
Kana iwe kazhinji uchishandisa chigadziro chekubatsira pakufamba, unogona kushandiswa kushandisa zvinyorwa pamutsara. Iwe unogona kukurukura izvi nechiremba wepanyama, chiremba wako, kana mudzidzisi wezvemitambo kuti aone kana zvakakodzera kuedza kufamba nemaoko asingabhadhari.
Kufamba maitiro kunokosha zvikuru pakuwana zvakanyanya kubatsiro kubva pakushanda kwako kwetreadmill. Kubata pazvibvumirano munguva yekubasa kwako kunogona kuita kuti urege kufamba zvakanaka. Iwe unogona kupedzisira uine mamwe marwadzo uye marwadzo nekuda kwechimiro ichi chisina kujairika. Zvakanaka kubatisisa pamagetsi ekupinza mushure kuti uite kutarisa kwemoyo .
Iwe unofanirwa kufamba usina kubatisisa pamabhanhire kana iwe kazhinji uchifamba usina kusimbisa. Treadmill inofanirwa kuve inofanira kuve yakanyatsogadzikana uye kugadzikana kwekufamba panguva dzako dzezuva nezuva. Iwe haugoni kuvakira unyanzvi uhwu kana iwe uchibatisisa pamigwagwa kuburikidza nekushanda kwako.
Zvakanakisisa kufamba nhanho inokubvumira kuti urege kuenda kune zvigadziriswa panzvimbo pane kukurumidza kukurumidza kwaunofunga kuti unofanira kubatisisa. Iwe unogona kuedza kudzidzira kukanda chigamba-chekuita tsika .
Treadmill Kufamba Kushanda Kwevakuru
Tanga neatreadmill zvishoma nezvishoma paunopfuurira. Rongedza mafungiro ako sezvaunotanga kufamba. Iwe unoda kufamba nemugariro wakarurama, usingaregi mberi. Svet mumatumbo ako uye tuck mumutsipa wako.
Chino chako chinofanira kunge chichienderana nevhu uye meso mberi, achitarisa muimba yacho. Tambanudza mapepa ako kumashure uye uaise pasi kuti uzarure chifuva chako kuitira kuti ugone kutora zvakakwana kufema.
Bhanisa maoko ako masendigiri makumi mana uye uite kuti vashandure zvakasununguka kumashure nepamusoro pekutsvaga kwako.
Kushamwaridzana kwemaminitsi mashomanana pamutambo wakaoma usati wanyanya kuwedzera. Kana pakutanga iwe unogona kungofamba chete nenzira inonyoka iyo yose yekuita basa, ndizvo zvaunofanira kuita. Asi kana iwe uchikwanisa kufamba nekukurumidza, zvishoma nezvishoma uwedzere kufamba kwema 0.5 maawa paawa paminiti imwechete kusvikira iwe uchisvika kufamba kwakasimba kwaunogona kufamba nechivimbo asi uri kufema zvakaoma uye kunyange kutumbuka. Izvo zvinhu zvakanaka, uri kushandisa moyo wako nemapapu ikozvino, uye kutumira rimwe ropa kuuropi dzako uye zvimwe zvikamu zvemuviri wako.
Chengetedza izvi nekukurumidza kwemaminitsi gumi. Kana iwe ukawana iwe uri kunze kwekufema kana zvishoma usingachinji, kuderedza kasi kusvika iwe uine chivimbo. Mushure memaminitsi gumi, fambisa kumhanya kusvika pakunyoresa kunononoka kusvika kumaminitsi maviri kusvika matatu.
Usanetseka kana kufamba kwako nokukurumidza kufamba kunofadza kunonoka kudarika iwe waunoda. Chero bedzi uri kufema kunorema, iwe uri kuenda nekukurumidza zvakakwana kuti uve neunyanzvi hwokudzidzira . Kana iyo yakagadzika ine tsvina, chengetedza iyo kuti uone kana iwe uri pakati pe50 ne70 muzana yenguva yako yepamwoyo . Zvichienderana nezera rako, kune vakwegura vari pakati pemakore makumi mapfumbamwe negumi nemana makumi matanhatu nemashanu. Kana iwe uchikwanisa kutora rutsoka rwakakwana kuti uwane simba, iyo yakanaka zvakare.
Treadmill Kufamba Basa Rokushanda Kwevakuru
Nhamba yakakurudzirwa yehutano yemwoyo yevakuru kune makore 65 ndeyemaminitsi makumi matatu pazuva, mazuva mashanu pavhiki. Kana iwe usingakwanisi kuita maminetsi makumi matatu nemakumi matatu muchikamu chimwe chete, zvinotenderwa kuputsa iyo maminitsi makumi matatu, asi basa rako rinofanira kunge rinenge maminitsi gumi kureba.
Iwe unofanirwa kuitawo simba rekudzidzisa maitiro maviri kusvika kwemazuva matatu vhiki imwe neimwe, uye masere masere kusvika gumi. Iwe unogona kuita basa iri mumazuva akafanana iwe unofarira treadmill inofamba, kana pane dzimwe mazuva. Edza kushanda kwemaminitsi makumi maviri ekudzidzira simba kune vakwegura kana dumbbell simba yekudzidzira basa kune vakwegura .
Iwe unofanirwawo kutora maminitsi gumi okuwedzera pane rimwe zuva rekushanda zuva kuti utambanudze maitiro ako makuru emasumbu uye maaton . Kana iwe uri pangozi yekuwa, iwe unofanirwa kuisa kusaenzanisa muviri katatu pavhiki.
Batsiro reTreadmill Kufamba Kwevakuru
Nhau yakanaka ndeyokuti kufamba pamusoro pezvinyorwa zvese zvinogona kukubatsirawo kuchengetedza kufamba kwako uye kuenzanisa. Iwe unenge uchitsva makoriro uye uchichengetedza unhu hwemagetsi hunowedzera. Ichi chikamu cheprogram yehutano hwehutano hwehutano.
> Sources:
> Colberg S, et al. Special Communications: Joint Position Statement. Mishonga & Sayenzi muMutambo & Kuvhidzira . December 2010 - Bhuku 42 - Nyaya 12 - pp 2282-2303 ini: 10.1249 / MSS.0b013e3181eeb61c
> Office of Disease Prevention and Health Promotion. Chitsauko 5: Vakashanda Vakwegura Vakwegura - 2008 Basa Rokuita Muviri Mirayiridzo. https://health.gov/paguidelines/guidelines/chapter5.aspx