Nekusimba kwenyika uye nemukurumbira wevatambi vekumba, vanonyanya kuda kusimba vanotenga matreadmill kumba kuti varovedze nekuchengetedza hutano. Izvo zvinodaidzwa kuti "basa rekuita zvinhu zvakanaka rinofanira kutanga rarodza maturusi aro", kana kungoshandisa treadmill kumhanya, inogona kunge yakashata. Nhasi ini ndichakudzidzisa nzira mbiri dzekushandisa nemazvo treadmill yekusimba, uye kuvandudza mabasa eiyo treadmill kumba kusvika pakakwirira. Ngatitarisei.
01 Mafambiro egomo
Isu tese tinoziva kuti matreadmill anogona kutevedzera kukwira nekugadzirisa kukosha kwemateru. "Kufamba kwegomo" senzira yekusimbisa maekisesaizi yekudzidzira treadmill, yakanakira shamwari dzisina kuwana hunyanzvi hwekumhanya uye kushandisatreadmillkekutanga.
Shandisa iyo chaiyo nzira ye "gomo rekufamba" : Kutanga tsvaga nzvimbo ye slope gadziriso bhatani pane treadmill, uye ona kusimba kwekudzidzira kunoenderana nemhando dzakasiyana dzemateru. Pakutanga, kutsetseka kunogona kugadziridzwa kusvika kumawere epakati pevhu, izvo zviri nyore kuti tsandanyama dzedu dzipinde mumamiriro ekurovedza muviri. Mushure mekutanga kudziya-up, miviri yedu zvishoma nezvishoma inojairana uye inogona nyore kurarama nekusimba kwazvino kwekuita maekisesaizi pasi pemateru, uye zvishoma nezvishoma inogadzirisa kukosha kwemutsetse weiyo treadmill, kuitira kuti tiwedzere kudzidzisa yedu cardiopulmonary basa uye simba remhasuru.
Ziva kuti kana tichiita kudzidziswa kwe "gomo rekufamba", tinofanirwa kuchengetedza chimiro chine mwero uye zvishoma kumberi, maoko anozununguka zvakasikwa panguva yekufamba, mabvi akabatanidzwa haafaniri kuvharwa, teerera kurongeka kwetsoka kana. kumhara, uye shandisa zvizere simba rekusimudza rearch kudzivirira ibvi kuti risanyanya kukanganiswa uye kukuvara. Mukuwedzera, chifuva hachifaniri kusimudzwa zvakanyanya, uye gumbo rinofanira kuchengetwa pahupamhi hwepamusoro kumashure kuti udzivise kukuvara kwepamusoro. Kushandisa kwekutanga kwetreadmillkudzidzisa shamwari, usanzwa kuti "kukwira zvishoma nezvishoma" iri nyore kwazvo, chero bedzi munhu wose anogona kuwana mushure mechiitiko, kuoma hakusi kuduku. Muchokwadi, kudzidziswa kwetreadmill kune chimwe chinhu, kuwedzera kwega kwega muhuwandu hwekuoma, gumbo redu remhasuru fiber kubatanidzwa kuchavandudzwa zvakanyanya, uye zvinoda mamwe aerobic uye anaerobic masisitimu kuti atore chikamu. Ichi zvakare chimwe chezvikonzero nei treadmill inogona kudzidzisa zvizere aerobic uye kuumba mhasuru dzehudyu nemakumbo.
Kana iyo yekutanga iri yekupinda-level yekudzidzira modhi, "yakakwirira-yakanyanya kupindirana yakazara kumhanya" ipfupi, yakakwirira-yakanyanya treadmill yekudzidzira maitiro. "High-intensity interval full speed run" inobhadhara zvakanyanya kune nguva yekudzidziswa, uye nguva pfupi-yakakwirira-yakanyanya kudzidzira nzira inogona kukurumidza kuwedzera kukosha kwe-β-endorphin muplasma yedu, iyo inogona kutiita kuti tibudise pfungwa inofadza. state. "High-intensity intermittent full speed running" inzira yakakurumbira yekusimba mazuva ano, kazhinji 20 kusvika 60 seconds ye full speed inomhanya 20 kusvika 60 seconds yekuzorora kutenderera kwakadaro, iyo inogona kutibvumira kuwana mhedzisiro yeQi uye kutenderera kweropa uye. kuwedzera kusimba kwemuviri. Sei maitiro ekudzidzira e "high intensity interval full speed running" ari nani? Izvi zvinodaro nekuti kumhanya nekumhanya kwakazara kunoda simba remhasuru zhinji uye kubatana kwemajoini mumuviri wedu wese. Panguva imwe chete, tinofanira kuva nemwoyo wakanaka nemapapu kushanda zvakanaka uye kuchengetedza kuenzana kwemhasuru dzepakati pemuviri. Kunyangwe iyo "yakakwirira-yakanyanya kupindirana yakazara kumhanya kumhanya" kurovedza muviri kuri nani uye nekukurumidza, zvinoreva zvakare kuti iri panjodzi yekukuvara, saka kana iwe uchida kuita iyo "yakanyanya kusimba inopindirana yakazara yekumhanyisa kumhanya" maitiro ekudzidzira, iva nechokwadi. kuita mapoka akati wandei ekudzidzira-kudziya-up kutanga, kuitira kuti muviri wese majoini tsandanyama preheated kupinda mamiriro kufamba, izvo zvinogona zvikuru kuderedza mitambo kukuvara. Pamusoro pemaekisesaizi maviri ari pamusoro apa, kune akawanda akawanda anonakidza uye anonakidza nzira dzekusimba dzekuti isu tiongorore. Kana uine atreadmillzvakanaka, pfeka shangu dzekumhanya ipapo.
Nguva yekutumira: Jan-01-2025