Gamuchira Zvakanyanyisa Kubasa Rako Rokuita Treadmill
Chigadziro chinogona kukupa kukura kukuru kwekushanda mune chero mamiriro okunze. Kana iwe ukashandisa nzira yakarurama yekufamba uye unoshandura basa rako nemazuva, zvikomo, nekukurumidza kuchinja, iwe unogona kuzvichengeta uchida uye kumanikidza muviri wako nenzira itsva.
Kutanga
Chinokosha chekuwana zvakanakisisa kubva pakushanda kwako kwepreadmill ndeyekufamba nemafomu akafanana anofamba mauri kushandisa nekufamba kunze.
Dzidza kuti ungashandisa sei kufamba kwakanaka uye usazvidzivirira zvinowanzofamba zvikanganiso . Chinhu chinokosha ndechokuti uzvidzidzise kuti urege kuenda kune zvigadziriswa pane zvinyorwa. Iwe uchapisa huri koriyori uye unovandudza hutano hwako, pakati pezvimwe zvikomborero.
Iva kuziva ruzivo rwako rwekutsika, kunyanya kana rune mwoyo unotaridzika unoshanda hunogona kusiyanisa nekukurumidza uye kunonoka kuti uchengetedze iwe mukushanda kwako kwekushanda.
Kurasikirwa kwekureruka kwekushanda
Iwe unogona kushandisa treadmill kuti uwane cardio muviri uyo uchatsva makoriki akawedzerwa uye unotsigira chirongwa chekurasikirwa kwemazi. Tevera izvi zvinotapudza kushaya muviri kwemazuva ese kwekushanda chirongwa chinoshandisa rudzi rwekuvhima mukati mevhiki. Inokutambudza nenzira dzakasiyana-siyana kuchengetedza muviri wako kupisa mafuta akawanda.
Kufamba Kushanda
Lorra Garrick, CPT yakagadzira matanho aya ekugadzirira vatambi vezvikwata zvekusiyana uye kuwedzera zvikamu zvepamusoro zvakasimba kana kupikisa misungo yako nenzira itsva.
Kushamwaridzana uye Kudonha pasi: Pamusoro pekushanda kwose, tanga pachitsiko chakanaka uye terera kune maminetsi maviri Muchigadzirisa kufamba kwako kwekufamba uye fungisisa pane zvakanaka kufamba fomu. Ipapo iwe unogona kuwedzera kukurumidza uye kutenderera kubasa rako. Pakupera kwechikwata chako chetsika, chengetedza kumhanya kune imwe nguva iri nyore kusvika kumaminitsi matatu kana matatu.
1. Kuramba Kwakasimba uye Kuwedzera Treadmill Workout
Kushanda kwakadzika kwekuita basa kunobvumira iwe kuti usangane nezvinodiwa zuva rega rega zvinoshandiswa kuti uenzane kuti uite simba rakawanda rekuita muviri wehutano hwakanaka, utano, uye kuora kurasikirwa. Kana uchinge wasimudzirwa, sarudza kutenderera nekukurumidza kuitira kuti mwoyo wako uwedzere kusvika kuenzanisi-yakasimba nzvimbo. Famba munzvimbo iyi kwemaminitsi makumi matatu kana kupfuura. Simudza iyo inonatsa imwechete yevhiki rese kana maviri kana kuwedzera kasi.
2. Kukwidziridzwa Kwekuwedzera-Nhamba Yekudzorera Treadmill Workout
Famba yakakwirira unofanirwa kwemaminitsi maviri kusvika mashanu, uye chengetedza kutengesa kusvika pamaminitsi maviri kuti uwane. Zvimwe zvakasimba, zvakakwirira zvinowedzera nezviri nyore, zvakaderera zvinowedzera pane imwe nguva yakatarwa kwemaminitsi makumi matatu. Usachengetedze kutenderera kumusoro nokuda kwezvishoma zvako zvishoma. Panzvimbo pacho, deredzai ingiro yekufananidza kuenda kumusika kana kuti sezinga sezvaunenge uri kunze kwenyika. Ona mamwe magwaro ekushanda kwechikomo .
3. Kukwidzika Kwemusoro-Kunonoka Kwenguva
Chengetedza 10 kusvika ku15 muzana bhidhiyo, asi shandura kasi. Semuenzaniso, kumwe kweminiti imwe chete pakati pe4 mph uye 2 mph. Shandisai yakakurumidza kukurumidza kukurudzira kusvika kune simba-kushanda nesimba apo uri kufema zvakasimba iwe unogona kungotaura mitauro shoma. Iyo yepamhanho inofanira kuve yakanyanyisa kubvumira kubvumira musati wanyanya kuwedzera kasi.
4. Kukurukurirana Kwekudzivirira Kunyanzvi
Kana iwe wakagadzirira kuwana dambudziko rekushaya muviri, isa nguva yako yekudzidzira pane zvakanyanya kukurira (6 mph pa15 kubva muzana). Nguva yako yakakwirira-refu inogona kungogumira kwemashure gumi nemashanu chete. Kupedza kwako kwemaawa maviri kana maviri kunogona kuva yakadzika kufamba kufamba pa3 mph kana 2.5mh kufamba pa15 muzana.
5. Zvikamu Zvokudzokera shure paTreadmill
Iwe uchashandura kushanda kwako zvinoshamisa nekuda kwemisungo yako, kubatana, uye kuenzanisa nekuwedzera nguva dzekudzokera kumashure pane chetsika . Iwe uchada kutadzisa kufamba nekushamisa uye kuvaka nguva yako pakuzviita, asi iwe uchanzwa kusiyana kwemahudyu ako.
6. Treadmill-Dumbbell Workouts
Iwe unoda kushanda nesimba rako rekumusoro pamwe ne cardio yako here? Iwe unogona kushandisa nguva yako yekufamba-famba seyo cardio chikamu chekushanda kwekufambira, kufambidzana nekuwana muviri wepamusoro nekugadzira dumbbells. Isai dumbbells yako pedyo nekatsika.
- Mushure mekudziya kwenyu, tora rutsoka rwemaminetsi mashanu.
- Chinononoka uye kumisa pfuti yacho. Ibva uye ushandise dumbbells kuti uite lateral inomutsa . Zvadaro tadzokera pazvinyorwa zvemapapiro kwemaminitsi maviri pakubhururuka kunofamba kana kufamba kwekumhanya.
- Alternate with more upper body dumbbell exercises : overhead press, dumbbell row, hammer curl, triceps extension, biceps curl
7. Kupembera kana Kutarisira Kupindira paTreadmill
Kana iwe uchida zvimwe zvakasiyana-siyana, sanganisira zvimwe zvingabhururuka uye zvinyorove mumushandi wako wekutsika. Iwe unofanidza kuedza izvi chete kana iwe uine chivimbo mune rako reyeri, uye iva nechokwadi chokuti unoshandisa tsvimbo yekudzivirira. Dzoka kana kutora panguva inononoka zvikuru kwemaminitsi 15 kuti uzvinzwe. Iwe unogona kuwedzera izvi sezvidimbu kuti uwane spice up yako yekugara treadmill workout.
Kuramba Uchikurudzirwa
Vanhu vazhinji vanovhiringidzika pavanenge vachishandisa treadmill. Kupedza basa rako sepamusoro pane imwe danho. Iwe unogona kushandisa treadmill inosanganisira mitambo yakawanda neIFit system kana kushandisa soro. Dzimwe nzira unogona kurova treadmill kusuruvara uye kuzvifadza iwe sezvaunenge uchiita kunosanganisira kutarisa vhidhiyo uye kuteerera mimhanzi, podcasts, kana mabhuku ehurukuro. Kuva nechikwata chekudzidzira chikwata chinogona kukuchengetedza iwe.
Kuchengetedza Zvombo Zvako
Kumitambo yekutamba pamwe chete kumba, iva nechokwadi chekuchenesa pasi treadmill kuti ugare wakachena kune anotevera. Utsi hwekutuka hunogona kukonzera kuora. Ngwarira kune chero ruzha runokura sezvavari zviratidzo zvokutanga zvinoda kugadziriswa . Iva nechokwadi chokuti iwe unomira pasi payo nguva dzose kuti ubvise guruva uye lint inogona kuisa mhando. Mamwe mazano ekuchengetedza mapurisa edzimba anosanganisira kutarisa bhanhire rokutamba uye chigadziko chemwedzi uye kuchigadzirisa kamwechete kamwe pagore.