Kana zvasvika pakugwinya muviri, kurovedza muviri nguva dzose kwakakosha kuti uve nemararamiro ane hutano. Sarudzo yakakurumbira yekurovedza muviri mumba ndeye treadmill, iyo inobvumira vanhu kuita maekisesaizi e aerobic panguva yavo. Zvisinei, mubvunzo unowanzo bvunzwa nevazhinji vatambi vatsva uye kunyange vane ruzivo ndewekuti "Ndinofanira kurovedza muviri kwenguva yakareba sei ndiri patreadmill?" Mublog rino, tichaongorora zvinhu zvinosarudza nguva yekurovedza muviri wetreadmill uye tichapa mamwe mazano ekukubatsira kuwana nguva yakakodzera yekurovedza muviri yezvinangwa zvako zvekurovedza muviri.
1. Tanga nepfungwa nhanho nhanho:
Ungave uri mutsva mu treadmill kana kuti une ruzivo rwekumhanya, zvakakosha kuti utange maekisesaizi ako nepfungwa inofambira mberi. Kutanga zvishoma nezvishoma uye kuwedzera nguva yako yekurovedza muviri kuchakubatsira kudzivirira kukuvara uye kubvumira muviri wako kuti ugone kuchinjika. Tanga nekurovedza muviri kupfupi uye zvishoma nezvishoma unowedzera maekisesaizi marefu nekufamba kwenguva.
2. Funga nezvedanho rako rekurovedza muviri:
Kugwinya kwako kwazvino kunoita basa guru pakusarudza nguva yakakodzera yekurovedza muviri wetreadmill. Kana uchangotanga kana kuti uine kugwinya kushoma, sarudza maminetsi angangoita 20-30 pachikamu chimwe nechimwe. Wedzera nguva yacho zvishoma nezvishoma kusvika kumaminitsi 45-60 sezvaunofambira mberi uye uchivaka simba. Zvisinei, yeuka kuti munhu wese akasiyana, saka teerera muviri wako uye gadzirisa zvinoenderana nazvo.
3. Zviise zvinangwa chaizvo:
Kuisa zvinangwa zvakananga kuchakubatsira kuronga maekisesaizi ako ekurovedza muviri nenzira inoshanda. Kunyangwe chinangwa chako chiri chekuderedza uremu, kutsungirira kwemwoyo, kana kuvandudza hutano hwese, kuva nezvinangwa zvakajeka kunobatsira kuona nguva yakakodzera. Pakuderedza uremu, kurovedza muviri kwemuviri kwenguva refu uye zvine mwero (inenge maminetsi 45-60) kunogona kubatsira. Zvisinei, pakutsungirira kwemwoyo, kudzidziswa kwenguva pfupi kwekurovedza muviri (HIIT) (inenge maminetsi 20-30) kunoshandawo zvakafanana.
4. Nzwisisa kukosha kwesimba:
Kusimba kwekurovedza muviri kwako kwetreadmill kunokanganisawo zvakananga nguva yakakodzera. Kurovedza muviri nesimba, sekumhanya-mhanya kana HIIT workouts, kunogona kushanda zvakanyanya munguva pfupi. Kurovedza muviri uku kunowanzoita kwemaminitsi makumi maviri kusvika makumi matatu uye kunochinjana pakati pekurovedza muviri nesimba uye kupora. Kune rumwe rutivi, kurovedza muviri kwakadzikama kusvika pakati nepakati kunogona kuitwa kwenguva yakareba, chero kupi zvako kubva pamaminitsi makumi matatu kusvika paawa imwe.
5. Chinja purogiramu yako:
Chimwe chinhu chekufunga nezvacho pakusarudza nguva yekurovedza muviri pa treadmill ipurogiramu yako. Kunyange zvazvo zvichikosha kuisa pamberi maekisesaizi, kuwana nguva inoshanda zvakanaka nemaitiro ako kuchawedzera mukana wekuti urambe wakadaro. Edza nenguva dzakasiyana kusvika wawana mukana wekuramba uchitevedzera maitiro ako e treadmill usinganzwe uchimanikidzwa kana kukundwa.
mhedziso:
Saka, unofanira kurovedza muviri kwenguva yakareba sei uri patreadmill? Pakupedzisira, hapana mhinduro imwe chete inokodzera zvese. Nguva yakakodzera inoenderana nezvinhu zvakasiyana-siyana, kusanganisira nhanho yako yekugwinya muviri, zvinangwa, simba, uye purogiramu. Yeuka kutanga zvishoma nezvishoma, kuwedzera nguva yako yekurovedza muviri zvishoma nezvishoma nekufamba kwenguva, uye kuita kuti kugara wakasimba kuve chinhu chakakosha. Nekuwana nguva yakakodzera yekurovedza muviri kwako patreadmill, uchava munzira yekuzadzisa zvinangwa zvako zvekugwinya muviri uye kunakidzwa nemabhenefiti ekurovedza muviri nguva dzose. Kumhanya kwakanakidza!
Nguva yekutumira: Chikunguru-12-2023