Nekuda kwekufambira mberi kwekurovedza muviri munyika uye kufarirwa kwemitambo yekumhanyisa matreadmill kumba, vanhu vakawanda vanofarira mitambo yekumhanyisa matreadmill vanotenga mitambo yekumhanyisa matreadmill kumba kuti varovedze muviri uye varambe vaine hutano. Zvinonzi "basa rekuita zvinhu zvakanaka rinofanira kutanga rarodza maturusi aro", kana ukangoshandisa treadmill kumhanya chete, zvinogona kutambisa mari yakawanda. Nhasi ndichakudzidzisa nzira mbiri dzekushandisa treadmill zvinobudirira pakurovedza muviri, uye kukudziridza mashandiro emitambo yekumhanyisa matreadmill kumba zvakanyanya. Ngatitarisei.
01 Maitiro ekufamba mugomo
Tose tinoziva kuti matreadmill anogona kutevedzera kukwira makomo nekugadzirisa kukosha kwenzvimbo yekutsika. "Kufamba mugomo" senzira yekurovedza muviri iri nyore yekurovedza muviri, yakakodzera kwazvo kune shamwari dzisina kudzidziswa kumhanya uye dzinoshandisa nzira iyi.treadmillkekutanga.
Shandisa nzira chaiyo ye "kufamba mugomo": Kutanga tsvaga nzvimbo yebhatani rekugadzirisa slope patreadmill, uye tsvaga simba rekudzidzira rinoenderana nehukuru hwakasiyana hwekutsvedza. Pakutanga, slope inogona kugadziriswa kusvika pakati pevhu, izvo zviri nyore kuti tsandanyama dzedu dzipinde mumamiriro ekurovedza muviri. Mushure mekudziya kwekutanga, miviri yedu inochinja zvishoma nezvishoma uye inogona kubata zviri nyore nesimba riripo rekurovedza muviri pasi peslope, uye zvishoma nezvishoma inogadzirisa kukosha kwekutsvedza kwetreadmill, kuitira kuti tiwedzere kudzidzisa mashandiro edu emwoyo nemapapu uye simba retsandanyama.
Ziva kuti patinenge tichidzidzira kufamba mugomo, tinofanira kugara takamira zvakanaka uye zvishoma mberi, maoko achitenderera zvishoma panguva yekufamba, ibvi harifanirwe kuvharwa, teerera kurongeka kwetsoka painomhara, uye shandisa simba rekutsigira arch kudzivirira ibvi kuti risanyanya kukuvadzwa kana kukuvara. Pamusoro pezvo, chipfuva hachifanirwe kusimudzwa zvakanyanya, uye gumbo rinofanira kuchengetwa rakareba kumashure kudzivirira kukuvara kwemusana.treadmillShamwari dzekudzidzisa, musafunga kuti "kukwira zvishoma nezvishoma" kuri nyore, chero bedzi munhu wese achigona kuwana mushure mechiitiko ichi, kuoma kwacho hakusi kudiki. Kutaura zvazviri, kurovedza treadmill kune chimwe chinhu, kuwedzera kwega kwega kwekuoma, kutora kwedu makumbo netsandanyama kuchavandudzwa zvikuru, uye zvinoda masisitimu akawanda e aerobic uye anaerobic kuti atore chikamu. Ichi chimwe chezvikonzero nei treadmill ichigona kudzidzisa zvizere aerobic uye kugadzira tsandanyama dzehudyu nemakumbo.
Kana yekutanga iri nzira yekudzidzira yekutanga, "high-intensity interval full speed" inguva pfupi, ine simba rekudzidzira treadmill. "High-intensity interval full speed run" inotarisa zvikuru nguva yekurovedza, uye nzira yekudzidzira kwenguva pfupi inogona kukurumidzisa kuwedzera kweβ-endorphin muplasma yedu, izvo zvinogona kutiita kuti tigadzire mamiriro epfungwa akanaka. "High-intensity intermittent full speed running" inzira inozivikanwa yekugwinya mazuva ano, kazhinji masekondi 20 kusvika 60 ekumhanya nekukurumidza masekondi 20 kusvika 60 ekuzorora kutenderera kwakadaro, izvo zvinogona kutibvumira kuwana mhedzisiro yeQi uye kutenderera kweropa uye kusimudzira kugwinya kwemuviri. Sei mhedzisiro yekudzidzira ye "high intensity interval full speed running" iri nani? Izvi zvinodaro nekuti kumhanya nekukurumidza kunoda simba remhasuru uye kubatana kwemajoini mumuviri wedu wese. Panguva imwe chete, tinoda kuva nebasa rakanaka remoyo nemapapu uye kuchengetedza kuenzana kwemhasuru dzemukati memuviri. Kunyangwe kurovedza muviri kwe "high-intensity intermittent full speed run" kuri nani uye nekukurumidza, zvinorevawo kuti kuri nyore kukuvara, saka kana uchida kuita "high-intensity intermittent full speed run" training mode, ita shuwa kuti watanga waita mapoka akati wandei ekudzidzira kudziya muviri, kuitira kuti tsandanyama dzemuviri wese dzipiswe muchimiro chekufamba, izvo zvinogona kuderedza zvakanyanya kukuvara kwemitambo. Kuwedzera kune nzira mbiri dzekurovedza muviri dziri pamusoro apa, kune nzira dzakawanda dzinonakidza uye dzinonakidza dzekusimbisa muviri dzatingaongorora. Kana uinetreadmillzviri nyore, pfeka shangu dzekumhanya nekukasika.
Nguva yekutumira: Ndira-01-2025