Kusarudza iyo chaiyo treadmill incline inogona kukanganisa zvakanyanya kushanda uye kushanda kwekuita kwako.Kunyangwe iwe uri wekutanga kana ane ruzivo anofarira zvekusimba, kunzwisisa mabhenefiti eakasiyana etsika marongero kwakakosha pakuzadzisa zvinangwa zvako zvekusimba.Muchinyorwa chino, isu tinotora kunyura mukati mezvinhu zvinopesvedzera treadmill incline kusarudzwa uye kukutungamira iwe mukutsvaga yakanakira yekumisikidza kwako.
1. Ziva zvakanakira incline exercises:
Kufamba kana kumhanyachigayo chekutsikaine mabhenefiti akawanda anogona kusimudzira rwendo rwako rwekusimba.Chekutanga, inowedzera simba uye zvinonetsa tsandanyama dzako, zvichitungamira kune yakakwira calorie kupisa uye kuwedzera kutsungirira kwemoyo.Uyezve, kudzidzira kutenderera kunodzokorora mamiriro ekunze sezvikomo kana materu, zvichiita kuti ive nzira inoshanda yekugadzirira zviitiko zvekunze sekufamba kana kumhanya.Naizvozvo, kuwana iyo chaiyo yekumisikidza yekumisikidza kwakakosha kuti uve nechokwadi chekuita basa uye rinoshanda.
2. Zvinhu zvekufunga nezvazvo pakusarudza materu:
a) Chiyero chekusimba: Kana iwe uri wekutanga, zvinokurudzirwa kutanga nehunyoro hunyoro pakati pe1-3%.Sezvo nhanho yako yekusimba ichivandudza, iwe unogona zvishoma nezvishoma kuwedzera kurerekera.
b) Workout Chinangwa: Kurerekera kwekuremerwa uremu kungasave kwakafanana nekurerekera kwekuvaka tsandanyama.Kurerekera kwepamusoro (kunenge 5-10%) kunobata mamwe mamhasuru, ayo anobatsira kupisa macalorie akawanda uye anovaka yakaderera simba remuviri.Kune rumwe rutivi, kudzika kwakadzika (kunenge 2-4%) uye kumhanya kwepamusoro kunovandudza kutsungirira kwemwoyo uye kwakanakira kudzidziswa kure-kure.
c) Mamiriro emuviri: Vanhu vane humwe hutano hwehutano, hwakadai semabvi kana matambudziko emakumbo, vangada kusarudza kuderera kunoderedza kushushikana kwekubatana.Gara uchibvunza nyanzvi yezvehutano usati watanga chero chirongwa chekurovedza muviri, kunyanya kana uine chirwere chekare chiripo.
3. Dzidzo inofambira mberi:
Kuti uchengetedze kurovedza muviri kwako kusamira uye kugara uchinetsa muviri wako, kushandura kurerekera kwetreadmill yako kwakakosha.Zvishoma nezvishoma wedzera maitiro (mukuwedzera kwe 0.5-1%) sezvaunofambira mberi, uchiita kuti muviri wako uenderane nekuchinja uye unoramba uchigamuchira dambudziko.Iyi nzira inofambira mberi yekudzidziswa haingoite kuti ma-workouts ako anakidze, asi zvakare inokubatsira iwe kuwana zvinogara zvichibuda.
4. Teerera muviri wako:
Cherechedza kuti muviri wako unopindura sei kune zvakasiyana-siyana.Paunenge wagadzirira dambudziko rakakura, wedzera kurerekera, asi zvakare ziva nezve chero kusagadzikana kana kurwadziwa.Kuwedzeredza kunogona kukonzera kukuvara, saka usazeza kugadzirisa kurerekera kana kutora zororo kana zvichidikanwa.Kuwana chiyero chinokunetsa pasina kusundira muviri wako kupfuura miganhu yayo kwakakosha.
mukupedzisa:
Kuwana iyo chaiyo treadmill incline kwakakosha kukwenenzvera maekisesaizi ako uye kuzadzisa zvibodzwa zvako zvekusimba.Nekufunga zvinhu zvakaita seyero yekusimba kwako, zvibodzwa, uye chimiro chemuviri, unogona kusarudza kurerekera kunopa dambudziko rakakodzera uchideredza njodzi yekukuvara.Rangarira kudzidzira kufambira mberi uye kuterera kune zviratidzo zvemuviri wako kuitira kuchengetedza uye kunoshanda kwemaitiro ekuita maekisesaizi.Saka svetukira pane treadmill, gadzirisa maitiro, uye zvione iwe uchikunda hurefu hutsva parwendo rwako rwekusimba.
Nguva yekutumira: Jun-29-2023