Hazvirambike kuti treadmill inzvimbo yakanaka yekurovedza muviri, zvisinei nekuti muviri wako unenge wakasimba sei. Patinofunga nezvekurovedza muviri, zviri nyore kufungidzira mumwe munhu achimhanya zvishoma nezvishoma. Izvi hazvingofadzi chete, asi hazvifadziwo treadmill yekare! Pane chikonzero nei gym yega yega iine treadmill seyakajairika - uye hazvisi nekuti kumhanya ndicho chiitwa "chiri pachena". Heano mazano angu epamusoro ekushandisa zvakanyanya kubva mukurovedza muviri kwako.
1. Fadza pfungwa nemuviri
Sezvinoita chero chinhu muhupenyu, zvakanaka kusanganisa zvinhu. Hativerenge bhuku rimwe chete kakawanda, saka kuita tsika imwe chete yekare ye treadmill hakuzovi nemigumisiro yakanaka. Kuti ufambire mberi - kuvaka kutsungirira uye simba, kumhanya uye kugwinya - zvakakosha kuchinja zvaunoita. Tamba nekukurumidza, kutsvedza nenguva kuti zvinhu zvirambe zvichinakidza. Semuenzaniso, unogona kufamba nesimba pakutsvedza kwakaderera kweminiti imwe chete, wobva wamhanya nekukurumidza uye wakatsetseka kwemasekonzi makumi matatu, wodzokorora wozofamba pakutsvedza kwakakwirira, nezvimwewo. Zvese izvi zvinoita kuti uve nekurovedza muviri kunonakidza uye kunoshanda!
2. Enda paIndaneti
Mapurisa mazhinji anouya nemapurogiramu akasiyana-siyana kana maapplication, akadai seDAPOW's B5-440izvo zvinovhura nyika yezvirongwa zvinonakidza - uye unogona kumhanya nenzira dzechokwadi kuti zvinhu zvirambe zvichinakidza. Treadmill ichachinja kumhanya kwako nekurerekera kuti utevedzere nzira kuitira kuti uwane kunzwa kwekunze, asi pasina kukanganiswa. Zvirongwa zvichasanganisa simba zvekuti hauzombomhanye nekumhanya kwakasimba. Mugumisiro wacho kurovedza muviri kunoshanda zvakanyanya, zvichiita kuti muviri wako ugare uchifungidzira uye uchifanira kushanda nesimba.
3. Famba-famba
Ungafunga kuti kukwira treadmill usingamhanye kana kumhanya inguva yekupedza nguva. Ndinokumbira kuti musiyane nazvo. Chimwe chezvidzidzo zvakanakisisa zvaunogona kuita muviri wako kufamba. Ehe, pane zvakawanda kupfuura izvozvo, uye apa ndipo panoshanda basa rekutsvedza. Nekuwedzera kutsvedza, uri kuita kuti muviri wako wepazasi ushande zvakanyanya. Pamusoro pezvo, pa gradient yakanaka, uchaita kuti kurova kwemoyo kukwire, asi nekumhanya kunononoka, kunogoneka. Runako rweizvi nderwekuti unogona kutanga nekutsvedza nekumhanya kwakaderera uye zvishoma nezvishoma (kana nekukurumidza kana uchida) kuwedzera izvi. Unogona zvakare kutora marongero aya kumusoro nekudzika mukati mekurovedza muviri kuti uve nenguva, uchibvumira dzimwe nguva dzekupora.
4. Shanda munzvimbo yaunoda kurova kwemoyo
Kuziva kuti uri kudzidzira munzvimbo yakakunakira inzira yakanaka yekuwana zvakanakisisa kubva mukurovedza muviri kwako. Ma treadmill mazhinji ane masensa ekurova kwemoyo akavakirwa mukati. Chinonyanya kushanda uye chakarurama iwachi yekutarisa kurova kwemoyo kana tambo. Kuti uverenge kurova kwemoyo kwaunoda, unofanira kutanga wada kurova kwemoyo kwakanyanya. Kuverenga kuri nyore. Kungobvisa makore ako kubva pa220. Saka, kana uine makore makumi mana, kurova kwemoyo kwakanyanya kungava 180 beats paminiti. Kazhinji, zvinokurudzirwa kushanda pakati pe50 ne85% yeMHR yako, saka 50% yemunhu ane makore makumi mana ingava hafu ye180 - 90bpm. Zvinogona kubatsira kuziva kwauri kuitira kuti uve nechokwadi chekuti uri kuzviedza zvakakwana. Zvichakubatsirawo kudzidza paunenge uchinyanya kuzvisundira! Izvozvo zvichitaurwa, kushandisa RPE (Rate of Perceived Exertion) scale kunoshandawo zvakanaka. Kazhinji, izvi zvinobva pa1-10, 1 iri pasi. Paunenge uchirovedza muviri, unozvibvunza nguva nenguva kuti uri papi pachikero. Kana uchinzwa kuti wava kusvika pa10, ichocho chimwe chiratidzo chekuti uderere zvishoma!
5. Wedzera kurovedza muviri kwako nekurovedza muviri nesimba
Nakidzwa nekurovedza muviri kwako kwetreadmill, asi iva nechokwadi chekuti unowedzera kurovedza muviri kwesimba katatu pasvondo zvakare. Izvi zvinogona kutora maminetsi makumi maviri chete uchishandisa zvimwe zvinorema zvemahara zvakaita semadumbbells, michina yekudzivirira kana maekisesaizi emuviri. Uchawedzera metabolism yako uye kukurudzira simba uye kunzwa.
Nguva yekutumira: Gunyana-05-2023