Treadmill haingobatsiri chete pakugwinya muviri, asiwo chishandiso chinoshanda chekudzidzira kugwinya muviri. Ingava kupora mushure mekuvhiyiwa, kugadziriswa kwemajoini, kana kurapwa kwezvirwere zvisingaperi, mitambo yekutambisaipa nzvimbo yakachengeteka uye inodzorwa yekurovedza muviri. Heino gwara rinoshanda rekushandisa treadmill pakudzidzisa kupora.
1. Kugadzirira usati wadzidziswa zvekurapwa
Gara uchitaura nachiremba kana nyanzvi yezvekurovedza muviri usati watanga kurapwa kuti uve nechokwadi chekuti chirongwa chekurovedza muviri chakakodzera mamiriro ako ezvinhu. Pamusoro pezvo, cherechedza kuti:
Sarudza treadmill yakakodzera: Sarudza treadmill ine sisitimu yekutsvedza uye inochinjika kuti ideredze kukanganiswa kwemajoini ako.
Pfeka shangu dzemitambo dzakakodzera: Sarudza shangu dzemitambo dzine rutsigiro rwakanaka uye dzinobvisa kuvhunduka kuti dzidzivirire tsoka nemabvi ako.
Kudzidzira muviri: Ita chiitwa chekudzidzira muviri kwemaminitsi mashanu kusvika gumi, sekutambanudza muviri kana kufamba zvishoma nezvishoma, kuti tsandanyama nemapfundo zvishande.
2. Nzira dzakananga dzekudzidzisa vanhu kuti vadzorerwe
Zvichienderana nezvinangwa zvekurapwa uye mamiriro emunhu, nzira dzekudzidzisa dzinotevera dzinogona kusarudzwa:
(1) Kudzidziswa kufamba netsoka
Zvakakodzera: kupora mushure mekuvhiyiwa, kukuvara kwemajoini kana kusaita maekisesaizi kwenguva refu.
Maitiro: Isa kumhanya kwetreadmill kusvika 2-4 km/awa, gadzirisa mukwidza kusvika 0%, famba kwemaminitsi 10-20 nguva imwe neimwe, wedzera nguva nekumhanya zvishoma nezvishoma.
Cherechedza: Chengeta muviri wako wakamira uye usanyanya kuvimba nezvisungo zvemaoko.
(2) Kumhanya zvishoma
Yakakodzera: varwere vane chirwere chemwoyo chisina simba kana zvirwere zvisingaperi.
Maitiro: Isa kumhanya kusvika pa4-6 km/awa, gadzirisa mukwidza kusvika pa1-2%, wobva wamhanya kwemaminitsi gumi nemashanu kusvika makumi matatu nguva imwe neimwe.
Cherechedza: Dzora kurova kwemoyo mukati mechikamu chakachengeteka (kazhinji 50-70% yekurova kwemoyo kwakanyanya).
(3)Kufamba mushenjere
Zvakakodzera: kugadzirisa mabvi kana kurovedza simba remakumbo.
Maitiro: Isa kumhanya kusvika pa3-5 km/awa, gadzirisa mukwidza kusvika pa5-10%, uye rovedza kwemaminitsi gumi kusvika gumi nemashanu nguva imwe neimwe.
Cherechedza: Nzvimbo yakatenuka haifanirwe kunge yakakwira zvakanyanya kudzivirira kumanikidzwa kwakanyanya pamabvi.
(4) Kudzidziswa kwenguva pfupi
Zvakakodzera kune: avo vanoda kuvandudza mashandiro emwoyo nemapapu kana kugona kwemetabolism.
Maitiro: Chinjana pakati pekufamba nekukurumidza nekufamba zvishoma nezvishoma, zvakaita sekufamba nekukurumidza kwemaminitsi 1 (kumhanya 5-6 km/awa), kufamba zvishoma nezvishoma kwemaminitsi 2 (kumhanya 3-4 km/awa), dzokorora ka5-10.
Cherechedza: Gadzirisa simba zvichienderana nemamiriro emuviri wako kuti usanyanya kuneta.
3. Nzira dzekudzivirira pakudzidziswa kwekupora
Danho nedanho: Tanga nesimba shoma uye kwenguva pfupi wobva wawedzera zvishoma nezvishoma huwandu hwemaekisesaizi.
Tarisa maitiro emuviri: Kana uchinzwa kurwadziwa, dzungu, kana kuoma kufema, rega kudzidzira nekukurumidza wobvunza chiremba.
Ramba wakamira zvakanaka: Mira wakatwasuka, tarisa mberi, tenderedza maoko ako nenzira yechisikigo, uye usakotama kana kuvimba zvakanyanya nezvitsigiro zvemaoko.
Ongorora kufambira mberi nguva nenguva: Gadzirisa hurongwa hwekudzidzisa zvichienderana nemhedzisiro yekuvandudza kuti uve nechokwadi chekuti hwakachengeteka uye hwesainzi.
4. Kuzorora mushure mekudzidziswa kupora
Mushure mekudzidzira, itai maminetsi mashanu kusvika gumi ekuzorora, akadai sekufamba zvishoma nezvishoma kana kutambanudza muviri, kuti muviri udzokere pakadzikama zvishoma nezvishoma. Pamusoro pezvo, kunyorovesa muviri zvakakwana uye kudya kunovaka muviri zvinokurudzira kupora kwemuviri.
Mhedziso
Treadmill inopa nzvimbo yakachengeteka uye inodzorwa yekudzidziswa kwekudzoreredza, iyo yakakodzera vanhu vane zvinodiwa zvakasiyana zvekugadzirisa. Kuburikidza nenzira dzekudzidzisa dzesainzi uye kuronga zvine musoro, matreadmill haangogone kukurumidzisa maitiro ekugadzirisa chete, asiwo kuvandudza hutano hwese. Uchitungamirirwa nachiremba kana mudzidzisi wehunyanzvi, shandisa zvine mwerotreadmill kuti nzira yako yekupora ive yakachengeteka uye inoshanda.
Nguva yekutumira: Kurume-20-2025