Kushandisa treadmill zvinobudirira kunogona kukubatsira kuti uwane zvakanyanya kubva pakurovedza kwako uchideredza njodzi yekukuvara. Heano mamwe matipi ekushandisa treadmill zvinobudirira:
1. Kudziya: Tanga nekudziya zvishoma nezvishoma kwemaminitsi 5-10, zvishoma nezvishoma uchiwedzera kurova kwemwoyo wako uye kugadzirira tsandanyama dzako dzekurovedza muviri.
2. Mamiriro akakodzera: Ramba wakamira nemapendekete kumashure uye pasi, basa repakati, uye maziso akatarisa mberi. Usazembera pane armrest kunze kwekunge zvichidikanwa.
3. Kurova kwetsoka: Imhara pakati petsoka woumburuka kubhora retsoka. Dzivisa kutora matanho akawandisa, izvo zvinogona kukonzera kukuvara.
4. Batanidza zvido: Kushandisa incline function kunogona kuwedzera kusimba kwekudzidzira kwako uye kunanga mapoka akasiyana emhasuru. Tanga nekurerekera kudiki, wobva wawedzera zvishoma nezvishoma.
5. Siyanisa nhanho yako: Sanganisa kumhanya kwako, kusanganisira nguva dzekumhanya zvakanyanya kana kufamba uye kunonoka kupora. Izvi zvinogona kubatsira kuvandudza hutano hwako hwemoyo uye kupisa macalorie akawanda.
6. Ronga zvinangwa: Ronga zvinangwa zvako, zvinoyerwatreadmillkudzidziswa, senge chinhambwe, nguva, kana macalorie akapiswa. Izvi zvinogona kukubatsira kuti urambe uchikurudzirwa uye kuona kufambira mberi kwako.
7. Gara uine hydrated: Inwa mvura isati yasvika, panguva, uye mushure mekudzidzira kwako kuti ugare uine hydrated, kunyanya kana iwe ukashanda kwenguva refu.
8. Pfeka shangu dzakakodzera: Shandisa shangu dzekumhanya dzakakodzera dzinopa mutsara wakakwana uye tsigiro kudzivirira tsoka dzako nemajoini.
9. Ongorora kurova kwemwoyo wako: Tarisa kurova kwemwoyo wako panguva yako yekurovedza muviri kuti uve nechokwadi chekuti uri kushanda padanho rekurudyi kuti uzadzise zvinangwa zvako zvekusimba.
10. Kutonhodza pasi: Nyarara pasi kwemaminitsi 5-10 uchimhanya zvishoma kuti ubatsire muviri wako kupora uye kuderedza kurwadza kwetsandanyama.
11. Teerera muviri wako: Kana uchinzwa kurwadziwa kana kusagadzikana, nonoka kana kurega kurovedza muviri. Zvakakosha kuziva miganhu yako uye kudzivisa kuzvimanikidza zvakanyanya.
12. Shandisa maitiro ekuchengetedza: Nguva dzose shandisa zvidzitiro zvekuchengetedza paunenge uchimhanya pane treadmill uye chengeta ruoko rwako pedyo nebhokisi rekumira kana iwe uchida kumisa bhanhire nokukurumidza.
13. Diversify your workouts: Kudzivirira kufinhwa uye kusamira, siyanisa yakotreadmill maekisesaizi nekusiyanisa kurerekera, kumhanya, uye nguva.
14. Nangidzira ngwariro pafomu: Ngwarira ngwariro kunzira yaunomhanya nayo kana kuti yaunofamba nayo kuti udzivise miitiro yakashata inogona kutungamirira kukuvadziko.
15. Zororo uye Kudzoreredza: Zvipe iwe mazuva mashoma kubva pakati pe-high-intensity treadmill workouts kubvumira muviri wako kupora uye kudzivirira kuwandisa.
Nekutevera matipi aya, unogona kukwidziridza kushanda zvakanaka kwetreadmill yako yekudzidzira, kuvandudza nhanho yako yekusimba, uye kunakidzwa nekuchengetedza uye kunakidza chiitiko chekurovedza muviri.
Nguva yekutumira: Zvita-16-2024