Kana zvasvika kune cardio,treadmillisarudzo yakakurumbira yevazhinji vanofarira kusimba.Ivo vanopa inodzorwa uye iri nyore nzira yekupisa macalorie, uye chimwe chinhu chinowedzera hutsva hutsva kune yako yekudzidzira kugona kugadzirisa kurerekera.Incline workouts yakanakira kutarisa mapoka akasiyana mhasuru uye kuwedzera calorie kupisa, asi kunzwisisa maverengero ekurerekera muzana pane treadmill kunogona kuvhiringa.Kwete kunetseka, nekuti mune ino chinyorwa, isu tinokutungamira iwe mukati memaitiro ekuverenga yako treadmill incline uye kukubatsira iwe kuwana zvakanyanya kubva mumiitiro yako yekurovedza muviri.Ngatitarisei zvakadzama!
Dzidza nezve slope percentages:
Incline percentage inoreva kudzika kana kutenuka kwechitsiko chekutsika.Inotara dambudziko rekudzika rinosangana neiyo flat surface ye treadmill.Kuti uverenge kudzika kubva muzana, unofanirwa kuona kukwira (kureva shanduko mukukwirira) uye kumhanya (kureva chinhambwe chakachinjika).
Danho 1: Edza zvakawanikwa:
Mazhinji matreadmill ane inogadziriswa incline range ye 0% kusvika 15%.Kuyera kukwira, isa kudzika kwechitsiko kusvika padanho raunoda uye kuyera chinhambwe chakatwasuka kubva pakakwirira painotsika kusvika pakadzika pechitsiko.Chiyero chechiyero inches kana masendimita.
Danho 2: Edza kumhanya kwako:
Kuyera chinhambwe chekumhanya, unofanirwa kutsvaga nhambwe yakachinjika yakavharwa nemateru.Tanga pakakwirira pamateru woyera chinhambwe kubva panzvimbo iyoyo kuenda kune imwe tsoka yakachinjika.Zvekare, chiyero chechiyero chichava mumainch kana masendimita.
Danho rechitatu: Verengai slope percentage:
Zvino zvawava nekukwira kwako uye nekumhanya zviyero, kuverenga yako incline percentage iri nyore.Kamura kutsetseka nesitiroko uye wedzera mhedzisiro ne 100. Izvi zvinokupa iwe muzana mutsetse.Semuenzaniso, kana materu ari masendimita gumi uye materu ari masendimita makumi maviri, mutsetse wepakati ungave (10/20) x 100 = 50%.
Zvakanakira incline exercise:
Iye zvino zvawave kuziva maverengero ekutenderera pane treadmill, ngationgororei mabhenefiti ekubatanidza incline exercises mumaitiro ako:
1. Kunowedzera kupisa kwecalorie: Kufamba kana kuti kumhanya uchikwidza kunomanikidza tsandanyama dzako kuti dzishande nesimba nekuti kunotevedzera zvinodiwa zvekukwira chikomo kana masitepisi.Uku kuwedzera kuedza kunoguma nekupisa koriori, zvichiita kuti kurovedza muviri kwako kuve kunoshanda.
2. Muscle Engagement: Kurovedzera kudzidziswa kunonangana ne glutes, hamstrings, uye mhuru.Nekubatanidza incline kudzidziswa mune yako treadmill routine, unogona kunyatso simbisa uye toni aya mapoka emhasuru.
3. Cardiovascular Endurance: Incline exercises inogona kuwedzera kusimba kwekudzidziswa kwemwoyo wako, kukubatsira kuvaka kutsungirira uye kuvandudza hutano hwako hwose hwemwoyo.
4. Kunowedzera Kugadzikana uye Kugadzikana: Kufamba kana kumhanya panzvimbo yakarerekera kunopikisa chiyero chako uye kugadzikana, kushandura misumbu inotarisirwa kuchengetedza kumira kwakakodzera.
Kuziva kuverenga kurerekera kwetreadmill kunogona kuwedzera zvakanyanya kunzwisisa kwako kwekuita basa rako.Nekuziva yako incline percentage, unogona kuona zvirinani kufambira mberi kwako uye kuseta zvakanangana zvinangwa zvekusimba.Incline workouts inopa nzira yakanaka yekunongedza mapoka akasiyana mhasuru, kuwedzera macalorie ekupisa, uye kugadzirisa kusimba kwemoyo.Saka nguva inotevera paunosvetukira patreadmill, usakanganwe kutora mukana weiyo incline ficha kuti utore Workout yako kune hurefu hutsva!
Nguva yekutumira: Jul-07-2023