Mukutsvaga hupenyu hwakanaka mumugwagwa, treadmill yave chishandiso chinofarirwa nevanhu vazhinji chekusimbisa muviri. Kudzidzira kwepakati (HIIT), senzira yekurovedza muviri inoshanda, kwave kuchiremekedzwa zvikuru muchikamu chekusimbisa muviri mumakore achangopfuura. Nhasi, ngationgororei kudzidzira kwepakati penguva patreadmill uye kuti kungakubatsira sei kupisa mafuta nekukurumidza uye kuwedzera kutsungirira.
Chii chinonzi kudzidziswa kwepakati penguva?
Kudzidziswa kweHigh-Intensity Interval Training (HIIT) rudzi rwekudzidzira runochinja maekisesaizi epamusoro nekurovedza muviri kwelow-intensity. Nzira iyi yekudzidzira haingobatsiri chete pakushanda kwemoyo nemapapu, asiwo inopisa mafuta akawanda munguva pfupi, zvichikubatsira kuzadzisa zvinangwa zvako zvekurovedza muviri nekukurumidza.
Purogiramu yekudzidzisa yepakati penguvatreadmill
Kudzidzira nguva yekurovedza muviri uri patreadmill kuri nyore kwazvo, uye unogona kuronga simba rekurovedza muviri nenguva zvakasiyana zvichienderana nezera rako rekurovedza muviri uye zvinangwa zvako. Heino purogiramu yekudzidzira nguva yetreadmill yevanotanga:
Chikamu chekudziisa muviri (maminitsi mashanu)
Kumhanya: Kumhanya, kumhanya kwakaiswa pa4-5 km/h.
Kutsetseka: Chengeta pa 0%-2%.
Chinangwa: Kujaira muviri zvishoma nezvishoma kurovedza muviri, kuwedzera kurova kwemoyo uye kuderedza njodzi yekukuvara.
Chikamu chekuwedzera simba (masekondi makumi matatu)
Kumhanya: Kumhanya nekukurumidza, kumhanya kwakaiswa pa10-12 km/h.
Kutsetseka: Chengeta pa 0%-2%.
Chinangwa: Kukurumidza kuwedzera kurova kwemoyo kusvika 80%-90% yekurova kwemoyo kwakanyanya.
Chikamu chesimba rakaderera (miniti imwe)
Kumhanya: Kumhanya, kumhanya kwakaiswa pa4-5 km/h.
Kutsetseka: Chengeta pa 0%-2%.
Chinangwa: Rega muviri upore uye uderedze kurova kwemoyo.
Kudzokorora kutenderera
Kangani: Dzokorora matanho epamusoro-soro uye epasi-pasi epamusoro-soro kune huwandu hwema rounds 8-10.
Nguva yose: Inenge maminetsi gumi nemashanu kusvika makumi maviri.
Danho rekutonhodza (maminetsi mashanu)
Kumhanya: Kumhanya, kumhanya kwakaiswa pa4-5 km/h.
Kutsetseka: Chengeta pa 0%-2%.
Chinangwa: kudzorera zvishoma nezvishoma kurova kwemoyo kusvika padanho rakajairika uye kuderedza kurwadziwa kwetsandanyama.
Mabhenefiti ekudzidziswa kwenguva pfupi
Kupisa mafuta zvinobudirira: Kudzidzira kwenguva pfupi kunopisa mafuta akawanda munguva pfupi, zvichikubatsira kuzadzisa zvinangwa zvako zvekudzikisa uremu nekukurumidza.
Kuvandudza kutsungirira: Nekuchinjana kurovedza muviri nesimba guru uye nesimba shoma, unogona kuvandudza mashandiro emwoyo nekutsungirira.
Chengetedza nguva: Kudzidzira kwenguva pfupi kunogona kuwana mhedzisiro iri nani munguva pfupi pane tsika dzenguva refu.
Kuchinjika kwakanyanya: Kudzidziswa kwenguva pfupi patreadmillinogona kugadziriswa zvichienderana nehutano hwemuviri nezvinangwa zvemunhu mumwe nemumwe, yakakodzera mazinga akasiyana evanofarira hutano.
Nyaya dzinoda kutariswa
Dziisai muviri muchina wotonhodza: Musaregeredza nguva yekudziya muviri muchina wotonhodza muviri, iyo inobatsira kuderedza njodzi yekukuvara uye kuwedzera kushanda kwekurovedza muviri.
Gadzirisa kusimba kwemuviri: Kana uri mutsva, tanga nekumhanya kwakaderera uye simba uye zvishoma nezvishoma wedzera kuoma.
Ramba uchifema: Munguva yekufema kwakanyanya, ramba uchifema zvakadzama uye usabata mweya wako.
Teerera muviri wako: Kana uchinzwa kusanzwa zvakanaka, rega kudzidzira ipapo ipapo wozorora.
Kudzidzira kwenguva pfupi uri patreadmill inzira inoshanda uye inochinjika yekugadzirira hupenyu hwemazuva ano hwakabatikana. Nehurongwa hwekudzidzira hwakarongeka, unogona kuwedzera kutsungirira, kupisa mafuta, uye kunakidzwa nekumhanya munguva pfupi. Edza kuita kuti kurovedza kwenguva pfupi kuve chikamu chemararamiro ako ane hutano!
Nguva yekutumira: Kukadzi-19-2025