Kuve neCardio routine chikamu chakakosha chechero chirongwa chekusimba.
Kugwinya kwakanaka kwemwoyo kunoderedza njodzi yechirwere chemwoyo, kunoderedza njodzi yechirwere cheshuga nekusvika 50%, uye kunotokurudzira kurara kukuru kwehusiku.
Izvo zvinoshandawo zvinoshamisa kuchengetedza hutano hwemuviri kuumbwa kune chero munhu kubva kuna amai vatsva kuenda kune vatariri vebasa vanoisa maawa akawanda padhesiki. Kuita maekisesaizi nguva dzose kunoparadzawo kushushikana, kunowedzera simba, uye kunonatsiridza kugara zvakanaka kwevanhu.
Asi isu tinonzwisisa kuti hurongwa hwako hunofamba nemiriyoni yemamaira paawa - uye zano rako rekusimba harigari richienderana nekumhanya ikoko. Vanenge 50% yevanhu vanotanga chirongwa chekurovedza muviri vanorega mukati memwedzi mitanhatu, uye vasingasviki 25% yevanhu vakuru muU.
Uku kurasikirwa kwekukurudzira kazhinji kunobva kune zvikonzero zvishoma zvakakosha:
- Iwe unoenda wakakura zvakanyanya munguva pfupi, kwete kutanga nekudzidzira kwevanotanga
- Maekisesaizi ako haana kunaka
- Unofinhwa nekuita maekisesaizi akawandisa
- Uri kungotarisa pane imwe nzvimbo yekusimbisa muviri uye uchitadza kuona mhinduro
Dzimwe nguva hupenyu pachahwo hunongopinda munzira. Asi nokuvaka muitiro unoshanda kwauri, unoita muitiro unogona kukurira rudungwe rwako rwakabatikana.
Kutanga Treadmill Workouts
Imba yekutsika ndiyo yakakwana yakaderera-inokanganisa chishandiso kune vanotanga kufambisira mberi zvinangwa zvavo zvekusimba nekuti:
- Treadmills inokodzera kutanga maekisesaizi
- Iwe unogona kushanda kubva mukamuri yako yekutandarira, masikati kana husiku, kunaya kana kupenya
- Treadmill maekisesaizi anochinjika, saka unogona kusanganisa uye kuenzanisa ekutanga maekisesaizi uye kuwedzera kuoma kwaunofambira mberi.
- Haisi nzira yekupinda mumatanho ako ezuva nezuva asi inogona kupawo muviri wakazara mabhenefiti
Aya matatu masitaera etreadmill workouts achakubatsira kuti utange nezvinangwa zvako zvekusimba kumba. Iwo anokodzera chero nhanho, anogona kukwidziridzwa-kumusoro kana iwe uchinge watanga kuona mibairo, uye anochinja-chinja zvakakwana kutsigira kukurudzira - kunyangwe iwe usingade kumhanya.
Iyo Yakanakisa Treadmill Workout yekureruka
Iwe haufanire kuenda-kunze-kusvika watsva-kunze - kutaura zvazviri, kana zvasvika kune akanakisa uremu Workouts, iwe unongoda inenge hafu yekuedza ikoko.
Nyanzvi dzinoti isu tinowana zvakanakisa kurasikirwa uremu mabhenefiti zvichienderana nekurova kwemoyo yedu. Iyi "nzvimbo yekupisa mafuta" ndeye 50 kusvika 70% yehuwandu hwemoyo wako. Kune vanhu vazhinji, izvi zvinoreva kuti kufema kwako kunomhanyisa asi iwe uchiri kukwanisa kuita hurukuro.
Kuderedza uremu pane yako treadmill kuburikidza nematanho akareruka:
- Iva anoenderana: zuva nezuva kukurumidza kufamba maworkouts anowedzera mamwe macalorie akapiswa pane kuenda kunomhanya kamwe chete kana kaviri pasvondo.
- Tanga neanenge maminetsi makumi maviri pazuva: Nhanho yaunoseta ichatsamira pauri - nemaitiro akadzika-simba ekurovedza muviri, iwe unofanirwa kufema nemhino dzako paunenge uchisimbisa muviri.
- Scale-up: shanda kusvika kumaminitsi makumi matanhatu ekufamba uye wedzera nhanho kuti uchengetedze kurova kwemoyo wako munzvimbo inopisa mafuta.
Sezvo kusimba kwako kunowedzera, maekisesaizi ako anofanirwa kuwedzera kunetsa. Nekuwedzera kusimba, unodzivirira kurova nzvimbo mukufambira mberi kwako.
Simbisa yako yakaderera-kusimba maekisesaizi nekuwedzera zviri nyore zvishandiso pakufamba kwako, senge:
- Chipfeko chakaremerwa chinogona kukubatsira kupisa kusvika ku12% mamwe macalorie
- Bhora remushonga kana zvibodzwa zvinorema
- Resistance mabhendi epamusoro muviri-toning maekisesaizi
Iyo Yakanakisa HIIT Treadmill Workout yeVanotanga
Tese tinoda kupa nguva yakawanda kuzvinangwa zvedu zvekusimba, asi kazhinji, zvirongwa zvedu hazvisi kudivi redu. High-intensity interval training (HIIT) maitiro anowedzera kukanganisa kwetreadmill yako yekudzidzira, kupisa macalorie akawanda munguva shoma.
DAPOW VaBao Yu Tel:+8618679903133 Email : baoyu@ynnpoosports.com
Nguva yekutumira: Sep-23-2024