Hapana kuramba kuti treadmill inzvimbo inonakidza yekudzidzisa, chero nhanho yako yekusimba.Patinofunga nezve treadmill Workout, zviri nyore kufungidzira mumwe munhu achizununguka kure neanogara, flat speed.Kwete chete izvi zvinogona kunge zvisingafadzi, asi zvakare hazviite yakakura yekare treadmill kururamisira!Pane chikonzero jimu yega yega ine ma treadmills seyakajairwa - uye hazvisi zvekungoti kumhanya ndiko kwakanyanya "pachena" kurovedza muviri.Heano matipi angu epamusoro ekuwana zvakanyanya kubva pane ako etreadmill Workouts.
1. Varaidze pfungwa nemuviri
Sezvakaita chero chinhu muhupenyu, zvakanaka kusanganisa zvinhu.Hativerenge bhuku rimwechete radzokororwa, uye saka kuita zvakafanana yekare treadmill routine hakuzowani mhedzisiro yakanaka.Kuti ufambire mberi - kuvaka kutsungirira uye simba, kumhanya uye kusimba kwese - zvakakosha kuti uchinje pane zvaunoita.Tamba uchitenderedza nekumhanya, kurerekera uye nguva yekuchengeta zvinhu zvinonakidza.Semuyenzaniso, unogona kufamba nesimba panzvimbo yakaderera kweminiti imwe chete, wobva wamhanya nekukurumidza uye wakafuratira kwemasekonzi makumi matatu, dzokorora uye wobva wafamba panzvimbo yakakwirira, nezvimwewo. Zvose zvinoita kuti kuwedzere kunakidza uye kunoshanda kurovedza muviri!
2. Enda bhaisikopo
Mazhinji matreadmill anouya nehuwandu hwezvirongwa kana maapplication, akadaiDAPOW's B5-440iyo inovhura nyika yemapurogiramu anofadza - uye iwe unogona kumhanya nzira dzehupenyu chaihwo kuchengetedza zvinhu zvinonakidza.Iyo treadmill inoshandura kumhanya kwako uye kuda kutevedzera nzira kuitira kuti iwe uwane iyo yekunze kunzwa, asi pasina kukanganisa.Zvirongwa zvinosanganisa kusimba kuitira kuti usambomhanya uchimhanya.Mhedzisiro yacho kurovedza muviri kunoshanda zvakanyanya, kuchengetedza muviri wako uchifembera uye kuti ushande nesimba.
3. Famba
Iwe unogona kufunga kuti kukwira pane treadmill uye kusamhanya kana kumhanya inguva yakapambadzwa.Ndinokumbira (zvakasimba) kusiyana.Imwe yeakanakisa maekisesaizi aunogona kuisa muviri wako mauri kufamba.Hongu, pane zvishoma pane izvozvo, uye apa ndipo panouya incline function. Nokuwedzera kurerekera, uri kuita kuti muviri wako wepasi ushande zvakanyanya, zvakanyanya kuoma.Pamusoro pezvo, padanho rakanaka, iwe unozonyatso kwidza kurova kwemoyo, asi nekunonoka, kunogoneka kumhanya.Runako rweichi ndechekuti iwe unogona kutanga nekudzika kwakadzika uye nekukurumidza uye zvishoma nezvishoma (kana nekukurumidza kana iwe uchifara) kuwedzera izvi.Iwe unogona zvakare kutora zvigadziriso izvi kumusoro nekudzika mukati mekurovedza muviri kuti uve nenguva, uchibvumira dzimwe nguva dzekupora.
4. Shanda munzvimbo yaunovavarira kurova kwemoyo
Kuziva kuti uri kudzidzira munzvimbo yakakodzera YAKO inzira inoshamisa yekuwana yakanyanya kunaka kubva pakurovedza muviri kwako.Mazhinji matreadmill anouya ane akavakirwa-mukati manzwi ekurova kwemoyo.Kunyanya kushanda uye kwakaringana iwachi yekurova kwemoyo kana tambo.Kuti ugadzirise kurova kwemoyo wako, iwe unofanirwa kutanga wada huwandu hwemoyo wako.Kuverenga kuri nyore.Ingobvisa zera rako kubva pamakumi maviri nemakumi maviri. Saka, kana uine makore makumi mana ekuzvarwa, kurova kwemoyo kwakanyanya kunosvika 180 paminiti.Kazhinji, zvinokurudzirwa kushanda pakati pemakumi mashanu ne85% yeMHR yako, saka chikamu che50% cheane makore makumi mana chingave hafu ye180 - 90bpm.Zvinogona kubatsira kuziva pauri kuitira kuti uve nechokwadi chekuti uri kuzvipikisa zvakakwana.Zvichakubatsirawo kuti udzidze kana uchinge uchizvisundira kure zvakanyanya!Izvozvo zvakati, kushandisa RPE (Chiyero cheKuonekwa Kwekuita) chikero chinoshandawo nemazvo.Kazhinji, izvi zvinotangira pa1-10, ne1 ari pasi.Paunenge uchirovedza muviri, unogara uchizvibvunza kuti uri papi pachikero.Kana iwe uchinzwa wava kuswedera kune gumi, ndicho chimwe chiratidzo chekudzikisa zvishoma!
5. Pedzisa kurovedza muviri kwako nekurovedza simba
Nakidzwa nekushanda kwako kwetreadmill, asi ita shuwa kuti unounza imwe yakazara simba remuviri kudzidziswa katatu pasvondo futi.Aya anogona kunge ari maminetsi makumi maviri chete uchishandisa mamwe masimbi emahara akadai semadumbbells, michina yekupikisa kana kurovedza muviri.Iwe uchawedzera metabolism yako uye kukurudzira simba uye inzwi.
Nguva yekutumira: Sep-05-2023