Kuderedza uremu kunogona kuva rwendo rwakaoma, asi kana uine zvishandiso zvakanaka uye kutsunga, zvinogoneka zvechokwadi.Treadmillchishandiso chinoshamisa chinogona kukubatsira kuderedza huremu. Muchina uyu wekurovedza muviri haungosimbisi chete hurongwa hwako hwemwoyo, asiwo uchakubatsira kupisa macalorie zvinobudirira. Mublog rino, tichakurukura maitiro ekuderedza huremu zvinobudirira nekubatanidza maekisesaizi etreadmill muchirongwa chako chekurovedza muviri.
1. Tanga nekudziya muviri:
Usati wasvetukira patreadmill, zvakakosha kuti udziye tsandanyama dzako zvakanaka. Shandisa maminitsi mashoma uchiita maekisesaizi akareruka, akadai sekufamba kana kutambanudza muviri. Izvi zvichagadzirira muviri wako kuita maekisesaizi akaomarara, zvichideredza njodzi yekukuvara.
2. Chinja kumhanya kwako:
Kusanganisa kumhanya panguva yekurovedza muviri uchishandisa treadmill kunogona kutungamira mumhedzisiro inoshanda mukuderedza uremu. Isa nguva dzekumhanya kwakaderera, kwepakati nekwakakwirira mukurovedza muviri kwako. Tanga nekufamba uchidziya muviri kana kumhanya wobva wawedzera kumhanya kwako zvishoma nezvishoma. Wobva wachinja nguva dzekuzorora kwakasimba nenguva dzekupora. Nzira iyi inozivikanwa sekudzidzira kwepakati kwesimba (HIIT), uye inozivikanwa nekuwedzera metabolism yako uye kupisa macalorie nguva refu mushure mekunge kurovedza muviri kwako kwapera.
3. Wedzera mukwidza:
Kuwedzera kutsvedza kwemuviri wako pakurovedza muviri wetreadmill inzira yakanaka yekuedza mapoka akawanda emhasuru uye kuwedzera kupisa kwako macalorie. Kuwedzera kutsvedza kwemuviri kunotevedzerawo kufamba kana kumhanya uchikwira, zvichiita kuti muviri wako uve nekurovedza muviri kwakaoma. Wedzera kutsvedza zvishoma nezvishoma sezvo hutano hwako huchivandudzika.
4. Shandisa purogiramu yepakati penguva:
Mazhinji matreadmill emazuva ano ane nzira dzakasiyana-siyana dzekushandisa nguva dzakarongwa kare. Mapurogiramu aya anochinja otomatiki magadzirirwo ekumhanya nekutsvedza, zvichikubatsira kuti usanyanya kunetseka nekuzvigadzirisa nemaoko. Magadzirirwo aya anoita kuti zvive nyore kuisa simba rakasiyana-siyana mukurovedza muviri kwako uku uchichengetedza kurongeka.
5. Tarisa kurova kwemoyo wako:
Kuti uve nechokwadi chekuti uri kurovedza muviri nesimba rakakodzera kuti uderedze uremu, zvinobatsira kutarisa kurova kwemoyo wako. Shandisa sensor yekurova kwemoyo patreadmill yako kana kupfeka fitness tracker kana chest strap inoenderana. Kazhinji, edza kuchengetedza kurova kwemoyo wako mukati me50-75% yekurova kwemoyo wako kwakanyanya panguva yekudzidzira treadmill.
6. Isawo kurovedza muviri nesimba:
Kunyange hazvo maekisesaizi ekushandisa treadmill achishanda zvakanaka pakuderedza uremu, usakanganwa kukosha kwekurovedza muviri nesimba. Kubatanidza kurovedza muviri nekurovedza muviri nguva dzose kunogona kubatsira kuvaka tsandanyama. Kuwedzera tsandanyama kunobatsira kukurumidzisa metabolism yako, zvichikubvumidza kupisa macalorie akawanda kunyangwe wakazorora.
7. Iva nepfungwa dzakafanana:
Chinhu chikuru chekuderedza uremu zvakanaka kutsungirira. Chinangwa chekushandisa aerobics kwemaminitsi zana nemakumi mashanu kana maminetsi makumi manomwe nemashanu ekushandisa gymnastics pasvondo. Nekushandisa treadmill workouts pamwe nemamwe maekisesaizi mumaitiro ako, unogona kuwana mhedzisiro yakakura yekuderedza uremu nekufamba kwenguva.
mhedziso:
Kushandisa treadmill sechikamu cherwendo rwako rwekuderedza uremu isarudzo yakangwara uye inoshanda. Yeuka kugara uchikoshesa kuchengetedzeka uye bvunza nyanzvi yehutano kana mudzidzisi wekurovedza muviri ane certification usati watanga chero chirongwa chitsva chekurovedza muviri. Nekubatanidza kurovedza muviri kwenguva pfupi, kushandisa kutsvedza, kutarisa kurova kwemoyo wako, uye kugara wakarongeka, unogona kuwana zvakawanda kubva mukurovedza muviri kwako kwetreadmill uye kuderedza uremu hwako nekutsunga uye kutsungirira. Saka sunga shangu dzako, svetukira patreadmill, uye gadzirira kuzadzisa zvinangwa zvako zvekurovedza muviri!
Nguva yekutumira: Chikunguru-13-2023