Kuderedza huremu kunogona kuva basa rakaoma, kunyanya kune avo vedu vanorarama hupenyu hwakabatikana. Kuenda kugym kunogona kuoma, asi kana uine treadmill kumba, hapana chikonzero chekusadaro. Maekisesaizi eTreadmill inzira yakanaka yekupisa macalorie uye kuderedza mapaundi akawandisa. Heano mamwe matipi ekuderedza huremu uri mutreadmill.
1. Sarudzatreadmill yekurudyi
Kusarudza treadmill chaiyo ndiyo nhanho yekutanga yekuderedza uremu zvinobudirira. Tsvaga treadmill ine chimiro chekutsvedza. Ichi chimiro chinowedzera simba rekurovedza muviri kwako uye chinokubatsira kupisa macalorie akawanda. Treadmill ine nzvimbo yakakura yekumhanya inobvumira kurovedza muviri kwakaoma uye kunobudirira. Uyezve, treadmill ine shock absorption inoita kuti zvive nyore kushanda majoini ako, zvichiita kuti kurovedza muviri kwako kuve nyore.
2. Tanga zvishoma nezvishoma
Chinhu chikuru chekuderedza uremu zvinobudirira pa treadmill ndechekutanga zvishoma nezvishoma. Kana uri mutsva pakuita maekisesaizi, tanga nekufamba zvishoma nezvishoma kwemaminitsi makumi matatu. Wedzera kumhanya zvishoma nezvishoma nekufamba kwenguva. Zvakakosha kuti usasvetuka nekukurumidza kudzivirira kukuvara. Kana uri kupora kubva mukukuvara kana kuti uine chirwere, ndapota bvunza chiremba wako usati watanga chero chirongwa chekurovedza muviri.
3. Sanganisa
Kuita maekisesaizi akafanana patreadmill zuva nezuva kunogona kukurumidza kunetsa. Kusanganisa maitiro ako ekurovedza muviri kunogona kubatsira kudzivirira kufinhwa uye kuita kuti maekisesaizi ako ave akaoma. Ramba uchifungidzira muviri wako nekuyedza kutsika kwakasiyana, kumhanya uye nguva dzakasiyana. Kubatanidza kurovedza muviri kwakasimba (HIIT) mukurovedza muviri kwako kunogona kukubatsira kupisa macalorie akawanda munguva pfupi.
4. Tevedzera kufambira mberi
Kutevera kufambira mberi kwako kwakakosha kuti urambe uchikurudzirwa. Chengeta rondedzero yekurovedza muviri kana kushandisa app kunyora maekisesaizi ako, kusanganisira chinhambwe, kumhanya uye macalorie akapiswa. Kutevera kufambira mberi kwako kunogona kukubatsira kuona kufambira mberi nekufamba kwenguva uye kukukurudzira kuti urambe uchienderera mberi. Uyezve, kuisa zvinangwa zvinokwanisika kunogona kukubatsira kuti urambe wakatarisa parwendo rwako rwekudzikisa uremu.
5. Wedzera simba rekurovedza muviri kwako
Kudya chikafu chine hutano uye kugara uine mvura yakakwana mumuviri kwakakosha sekurovedza muviri. Wedzera simba rekurovedza muviri kwako nekudya zvine hutano kana zvekudya zvishoma usati watanga uye wapedza kurovedza muviri. Iva nechokwadi chekunwa mvura yakawanda usati watanga, panguva yekurovedza muviri, uye mushure menguva yekurovedza muviri kuti ugare uine mvura yakakwana mumuviri.
6. Wedzera kurovedza muviri
Kuwedzera kurovedza muviri nesimba pakurovedza muviri kwako kwetreadmill kunogona kukubatsira kupisa macalorie akawanda uye kuvaka tsandanyama. Isawo maekisesaizi ekusimudza zvinhu zvinorema kana emuviri akadai se lunges, squats, uye push-ups mukurovedza muviri kwako. Kudzidzisa muviri nesimba kunogona kukubatsira kuvaka tsandanyama uye kuwedzera metabolism yako.
7. Usakanda mapfumo pasi
Kuderedza huremu rwendo runoda kuzvipira uye mwoyo murefu. Usaora mwoyo kana usingaone mhedzisiro nekukasika. Ramba uchitevedzera maitiro ako ekurovedza muviri, idya zvine hutano uye ramba wakagadzirira. Yeuka, zvishoma nezvishoma uye zvakatsiga zvinokunda mutambo.
Mukupedzisa, kuderedza uremu uri mutreadmill kunogoneka kana ukanyatsotarisa uye ukaronga zvakanaka. Nekusarudza treadmill yakakodzera, kutanga zvishoma nezvishoma, kusanganisa maitiro ako, kutevera kufambira mberi kwako, kukurudzira maekisesaizi ako, kuwedzera kurovedza muviri uye kuramba uchikurudzirwa, unogona kuzadzisa zvinangwa zvako zvekuderedza uremu. Nemazano aya, uchava neutano hwakanaka uye unofara.
Nguva yekutumira: Chikumi-05-2023